Program curriculum

  • 1

    Welcome to the course!

    • Before you begin

    • Baseline strength test

    • Before measurement & photos

    • Before Measurements & Photos - printable

    • Stretching chart
  • 2

    Week 1

    • Weekly learning - introduction

    • Mindset Exercise 1 - Mindset and happiness

    • Nutrition Plan

    • Extra recipe - Anti-inflammatory Cherry-Spinach Smoothie

    • Exercise schedule. Week 1, day 1

    • Exercise schedule. Week 1, day 2

    • Exercise schedule. Week 1, day 3

    • Exercise schedule. Week 1, day 4
  • 3

    Week 2

    • Weekly learning - nutrition & macros

    • Mindset Exercise 2 - Mindfulness for Beginners

    • Nutrition Plan

    • Extra recipe - Avocado Egg Salad

    • Exercise schedule. Week 2, day 1

    • Exercise schedule. Week 2, day 2

    • Exercise schedule. Week 2, day 3

    • Exercise schedule. Week 2, day 4
  • 4

    Week 3

    • Weekly learning - incidental exercise

    • Mindset Exercise 3 - Guided Imaginary - Chapter 1

    • Nutrition Plan

    • Extra recipe - Berry-Lemon Ice Pops

    • Exercise schedule. Week 3, day 1

    • Exercise schedule. Week 3, day 2

    • Exercise schedule. Week 3, day 3

    • Exercise schedule. Week 3, day 4
  • 5

    Week 4

    • Weekly learning - food prep

    • Mindset Exercise 4 - Guided Imaginary - Chapter 2

    • Nutrition Plan

    • Extra recipe - Bacon & Egg in a Mug

    • Exercise schedule. Week 4, day 1

    • Exercise schedule. Week 4, day 2

    • Exercise schedule. Week 4, day 3

    • Exercise schedule. Week 4, day 4
  • 6

    Week 5

    • Weekly learning- benefits of building muscle

    • Mindset Exercise 5 - Guided Imaginary - Chapter 3

    • Nutrition Plan

    • Extra recipe - Cream of Broccoli Soup

    • Exercise schedule. Week 5, day 1

    • Exercise schedule. Week 5, day 2

    • Exercise schedule. Week 5, day 3

    • Exercise schedule. Week 5, day 4
  • 7

    Week 6

    • Weekly learning - muscle building rules

    • Mindset Exercise 6 - Guided Imaginary - Chapter 4

    • Nutrition Plan

    • Extra recipe - Easy Salmon Cakes

    • Exercise schedule. Week 6, day 1

    • Exercise schedule. Week 6, day 2

    • Exercise schedule. Week 6, day 3

    • Exercise schedule. Week 6, day 4
  • 8

    Week 7

    • Weekly learning - self talk

    • Mindset Exercise 7 - Guided Imaginary - Chapter 5

    • Nutrition Plan

    • Extra recipe - Tuna lettuce wraps snack

    • Exercise schedule. Week 7, day 1

    • Exercise schedule. Week 7, day 2

    • Exercise schedule. Week 7, day 3

    • Exercise schedule. Week 7, day 4
  • 9

    Week 8

    • Weekly learning - self reflection

    • Nutrition Plan

    • Extra recipe - 2 ingredient peanut butter banana ice cream

    • Exercise schedule. Week 8, day 1

    • Exercise schedule. Week 8, day 2

    • Exercise schedule. Week 8, day 3

    • Exercise schedule. Week 8, day 4
  • 10

    Week 9

    • Weekly learning - hormones

    • Nutrition Plan

    • Extra recipe - Coconut Bluberry Smoothie

    • Exercise schedule. Week 9, day 1

    • Exercise schedule. Week 9, day 2

    • Exercise schedule. Week 9, day 3

    • Exercise schedule. Week 9, day 4

    • Exercise schedule. Week 9, day 5
  • 11

    Week 10

    • Weekly learning - green smoothie and soup

    • Nutrition Plan

    • Extra recipe - Sweet potato wedges snack

    • Exercise schedule. Week 10, day 1

    • Exercise schedule. Week 10, day 2

    • Exercise schedule. Week 10, day 3

    • Exercise schedule. Week 10, day 4
  • 12

    Week 11

    • Weekly learning - intermittent fasting

    • Nutrition Plan

    • Extra recipe - infused water recipes

    • Exercise schedule. Week 11, day 1

    • Exercise schedule. Week 11, day 2

    • Exercise schedule. Week 11, day 3

    • Exercise schedule. Week 11, day 4
  • 13

    Week 12

    • Weekly learning - baseline testing repeat

    • Nutrition Plan

    • Extra recipe - Greek Stuffed Eggplant

    • Exercise schedule. Week 12, day 1

    • Exercise schedule. Week 12, day 2

    • Exercise schedule. Week 12, day 3

    • Exercise schedule. Week 12, day 4
  • 14

    Week 13

    • Weekly learning - sleep

    • Nutrition Plan

    • Extra recipe - lemon and coriander hummus

    • Exercise schedule. Week 13, day 1

    • Exercise schedule. Week 13, day 2

    • Exercise schedule. Week 13, day 3

    • Exercise schedule. Week 13, day 4
  • 15

    Week 14

    • Weekly learning - mental health

    • Nutrition Plan

    • Extra recipe - Warm Chocolate Pudding Dessert

    • Exercise schedule. Week 14, day 1

    • Exercise schedule. Week 14, day 2

    • Exercise schedule. Week 14, day 3

    • Exercise schedule. Week 14, day 4
  • 16

    Week 15

    • Weekly learning - creatine

    • Nutrition Plan

    • Extra recipe - pesto chicken bake

    • Exercise schedule. Week 15, day 1

    • Exercise schedule. Week 15, day 2

    • Exercise schedule. Week 15, day 4

    • Exercise schedule. Week 15, day 3
  • 17

    Week 16

    • Weekly learning - superfoods

    • Nutrition Plan

    • Extra recipe - dark chocolate and almonds snack

    • Exercise schedule. Week 16, day 1

    • Exercise schedule. Week 16, day 2

    • Exercise schedule. Week 16, day 3

    • Exercise schedule. Week 16, day 4
  • 18

    Week 17

    • Weekly learning - stretching

    • Nutrition Plan

    • Extra recipe - Easy Miso-Chicken Ramen

    • Exercise schedule. Week 17, day 1

    • Exercise schedule. Week 17, day 2

    • Exercise schedule. Week 17, day 3
  • 19

    Week 18

    • 18 Weekly learning - cheat meals

    • Extra recipe - Zucchini Sushi

    • Exercise schedule. Week 18, day 1

    • Exercise schedule. Week 18, day 2

    • Exercise schedule. Week 18, day 3
  • 20

    Week 19

    • Weekly learning - comfort zone

    • Nutrition Plan

    • Extra recipe - Peanut Tofu Wrap

    • Exercise schedule. Week 19, day 1

    • Exercise schedule. Week 19, day 2

    • Exercise schedule. Week 19, day 3
  • 21

    Week 20

    • Weekly learning - your circle

    • Nutrition Plan

    • Extra recipe - Yogurt-Fruit Parfaits

    • Exercise schedule. Week 20, day 1

    • Exercise schedule. Week 20, day 2

    • Exercise schedule. Week 20, day 3

    • Exercise schedule. Week 20, day 4
  • 22

    Week 21

    • Weekly learning - adapted thermogenesis

    • Nutrition Plan

    • Extra recipe - Waffle with Spinach, Tomato & Feta

    • Exercise schedule. Week 21, day 1

    • Exercise schedule. Week 21, day 2

    • Exercise schedule. Week 21, day 3

    • Exercise schedule. Week 21, day 4
  • 23

    Week 22

    • Weekly learning - fitness myths

    • Nutrition Plan

    • Extra recipe - Kombucha

    • Exercise schedule. Week 22, day 1

    • Exercise schedule. Week 22, day 2

    • Exercise schedule. Week 22, day 3

    • Exercise schedule. Week 22, day 4
  • 24

    Week 23

    • Weekly learning - interval vs steady state cardio

    • Nutrition Plan

    • Extra recipe - Indian Grain Bowls with Chicken & Veg

    • Exercise schedule. Week 23, day 1

    • Exercise schedule. Week 23, day 2

    • Exercise schedule. Week 23, day 3

    • Exercise schedule. Week 23, day 4
  • 25

    Week 24

    • Week 24, Baseline strength retest

    • Nutrition Plan

    • Extra recipe - Smoothies

    • After measurement & photos