Welcome

Why this course and what you can expect

Aligning and Committing to Changing Your Story

Why This is a 12-Month Journey

What it Means to be Aligned and Committed

Highest version exercise

Trust the Process and Don’t Look Back

Why Commitment is Non-Negotiable

Mindset

What is Mindset & Why is it important

Learning a new language - with your body and food

How to make your mindset stronger

Setting goals - long term, mid term and short term

Changing your belief systems

Your highest self visualization pratice

Macros- The what why and how

What is metabolism and why does it matter

What are hormones and why do they matter

How to make your hormones and metabolism work for you not against you

What are What are macronutrients

Understanding energy balance

How to weight food correctly

14 day tracking protocol

Understanding Flexible dieting

Pathway 1- Maintenance

Why we start with maintenance

Common myths about maintenance

Finding your maintenance calories and macros

Tracking protocols for maintenance

Pathway 2- Reverse dieting

What is revere dieting

How to reverse diet

How long do you reverse diet

Tracking protocols for reverse dieting

Pathway 3- The Build

What is a build Phase

Why do a build phase

Muscle building myths

How to start my build phase

Tracking Protocols

How long should you do a build phase

Building Muscle: The Bigger Picture

Muscle

What is muscle and why is it important for health

Changing your mindset from working out to training

What is progressive overload and why is it important

What is periodization and why is it important

How to make sure you are using both of these in your training

How to make sure you are progressing

Training Methods

Cardio Methods for women 35+: The What Why and How

The rinse & Repeat Method

Menstural Cycle/ Peri / Menopause- What you need to know

Understanding Your Menstrual Cycle

Perimenopause: Preparing for the Transition

Menopause: Aging Better and Feeling Your Best

Adapting Your Training Across Life Stages

Self-Care and Hormonal Balance

Building your Systems

What are systems and why do we need them

Why getting organized is one of the most important parts of this journey for you

How to create systems (Mindset, Nutrition, Training, Fun, Rest & Recharge)

Setting up Your mindset routine

Setting up your nutrition ( Groceries, prep, Tracking)

Setting up your training routine

Rest & Recharge

Setting up your google calendar

Tracking your Progress

Why track your progress

Biofeedback tracking

Tracking workouts and performance

Tracking body composition

Tracking Nutrition

Recourses & Printabels

Master Your Meal Prep

6 Steps to master your meal prep

How it works

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