Course curriculum

  • 1
    Welcome!
    • Welcome!
  • 2
    Module #1: Nutrition
    • Lesson 1.1: Fixed vs Flexible (Video)
    • Lesson 1.1: Fixed vs Flexible (Handout)
    • Lesson 1.2: How to Track Macros (Video)
    • MyFitnessPal Tutorial (Video)
    • Lesson 1.2: How to Track Macros (Handout)
    • Lesson 1.3: Protein and Fiber (Video)
    • Lesson 1.3: Protein and Fiber (Handout)
    • Lesson 1.4: Preworkout/Postworkout Nutrition (Video)
    • Lesson 1.4: Preworkout/Postworkout Nutrition (Handout)
    • Lesson 1.5: Traveling and Eating Out (Video)
    • Lesson 1.5: Traveling and Eating Out (Handout)
    • Lesson 1.6: Carb Cycling (Video)
    • Lesson 1.6 Carb Cycling (Handout)
    • Lesson 1.7: Emotional Eating (Video)
    • Lesson 1.7: Emotional Eating (Handout)
    • Lesson 1.8: Your Feeding Schedule
  • 3
    Module #2: Training
    • Lesson 2.1: Weight Training (Video)
    • Lesson 2.1: Weight Training (Handout)
    • Lesson 2.2: Cardio Training (Video)
    • Lesson 2.2: Cardio Training (Handout)
    • Lesson 2.3: Training Intensity (Video)
    • Lesson 2.3: Training Intensity (Handout)
    • Lesson 2.4: Block Design (Video)
    • Lesson 2.4: Block Design (Handout)
    • Lesson 2.5: Warming Up (Video)
    • Lesson 2.5: Warming Up (Handout)
    • Lesson 2.6: Measuring Progress (Handout)
  • 4
    Module #3: Supplements, Recovery, and Gear
    • Lesson 3.1: Supplements for Fat Loss (Video)
    • Lesson 3.1: Supplements for Fat Loss (Handout)
    • Lesson 3.2: Recovery Tips and Techniques (Video)
    • Lesson 3.2: Recovery Tips and Techniques (Handout)
    • Lesson 3.3: Training Gear (Video)
    • Lesson 3.3: Training Gear (Handout)
  • 5
    Module #4: Mindset
    • Lesson 4.1 Want To (Video)
    • Lesson 4.2: Self-Expansion vs Self-Suppression (Video)
    • Lesson 4.3: Why, Why, Why, Why, Why? (Video)
    • Lesson 4.4: Goal Setting (Video)
    • Lesson 4.5: Lasting Habits (Video)
    • Lesson 4.1: Want To (Handout)
    • Lesson 4.2: Self-Expansion vs Self-Suppression (Handout)
    • Lesson 4.3: Why, Why, Why, Why, Why? (Handout)
    • Lesson 4.4: Goal Setting (Handout)
    • Lesson 4.5: Lasting Habits (Handout)
  • 6
    Module #5: How to Stay Lean
    • Lesson 5.1: Diet Breaks (Video)
    • Lesson 5.1: Diet Breaks (Handout)
    • Lesson 5.2: Reverse Dieting (Video)
    • Lesson 5.2: Reverse Dieting (Handout)
    • Lesson 5.3: Intuitive Eating (Video)
    • Lesson 5.3: Intuitive Eating (Handout)
    • Lesson 5.4: Training Considerations (Video)
    • Lesson 5.4: Training Considerations (Handout)
  • 7
    Tracking Sheet
    • Metabolism Matching System (Finding your Maintenance Calories)
    • Goals Lab Plus
    • Adjustments on Auto-Pilot
    • Macro Tracking
    • Logging Your Weight Training
    • Training Volume Analysis
    • Logging Your Cardio Training
    • Fat Loss Progression
    • Summary Analysis With Adjustment Guidance
  • 8
    Extras
    • SMR: Lacrosse Ball
    • Dynamic Warm Up: Lower Body
    • SMR: Stick
    • Dynamic Warm Up: Upper Body
    • stretching
    • foam_smr

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