Week 1

Welcome! Getting Started

Meal Planning Basics

Food Prepping Basics

Glute Activations (i.e. warming up your butts)

Mindset Training - Visualizing Your Goal Weight Self

Week 2

Intro to Macros

Using Focus for Strength Training

Mindset Training - The Inner Bitch

Week 3

Mindset Training - Gratitude

Week 4

Mindset Training - Fear and Action

Food - Healthy Breakfast and Snack Recipes

15-Minute Workout with a Resistance Band

Week 5

Time Management

15 Minute Stretch

Mindset Training - Mindful Eating Meditation

Hip Mobility Exercises

Week 6

Pre-Workout Positive Affirmation

15 Minute Upper Body Workout

Mindset Training - Support System and Boundaries

Food - Moderation

Week 7

Square Breathing Meditation

Flexibility Using Dynamic Stretching

Mindset Training - The Power of Saying No

Food - Dining Out and Takeout

Week 8

Mindset Training - Mindfulness

Movement Training - Cardio

Emotional Eating

Week 9

Mindset Training - Self Sabotage

Movement Training - Rest and Recovery

Food - Anti-Inflammatory Recipes

Week 10

Mindset Training - Stress

Food Training - Flavor Profiles

15- Minute Lower Body Workout

15-Minute Full Body Workout

Week 11

Mindset Training - Meditation Roadblocks

Food Training - How-To Guide Prepping for Cooking

15-Minute Do-Anywhere Bodyweight Workout

Week 12

Mindset Training - The Power of Nature

Mindset Training - Metta (Loving Kindness) Meditation

Putting it All Together - Using the Program as Maintenance

15 Minute Upper Body Workout

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