PHASE 2 - DAY 4 | DEFINITION FITNESS

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12 Week Mind and Body Transformation Challenge

WELCOME TO THE 12 WEEK MIND AND BODY TRANSFORMATION CHALLENGE!

Welcome Video + Private FACEBOOK Group! (3:09)

NUTRITION

Principles of Nutrition Part 1 - Understanding Calories (10:46)
Principles of Nutrition Part 2 - Understanding Macros (6:25)
Flexible Dieting Tutorial (17:43)
MyFitnessPal Basics Tutorial (15:11)
Your Guide to Calories
Build Your Own Meal Plan (4:06)
Female Meal Plans
Male Meal Plans
Recipe Books

TRAINING PROGRAMS

TRAINING PROGRAM EXPLANATION AND INTRO VIDEO (5:13)

FAT LOSS TRAINING PROGRAM

WHY WEIGHT TRAIN FOR FAT LOSS? (1:20)
PHASE 1 - DAY 1 (8:04)
PHASE 1 - DAY 2 (5:56)
PHASE 1 - DAY 3 (3:49)
PHASE 1 - DAY 4 (6:09)
PHASE 2 - DAY 1 (3:46)
PHASE 2 - DAY 2 (4:10)
PHASE 2 - DAY 3 (3:54)
PHASE 2 - DAY 4 (3:13)

MALE BODYBUILDING PROGRAM

PHASE 1 - DAY 1 (9:20)
PHASE 1 - DAY 2 (5:49)
PHASE 1 - DAY 3 (7:37)
PHASE 1 - DAY 4 (5:59)
PHASE 1 - DAY 5 (5:34)
PHASE 2 - DAY 1 (4:15)
PHASE 2 - DAY 2 (3:01)
PHASE 2 - DAY 3 (3:20)
PHASE 2 - DAY 4 (3:16)
PHASE 2 - DAY 5 (3:43)

FEMALE PHYSIQUE/BODYBUILDING PROGRAM

PHASE 1 - DAY 1 (8:53)
PHASE 1 - DAY 2 (7:37)
PHASE 1 - DAY 3 (5:49)
PHASE 1 - DAY 4 (5:59)
PHASE 1 - DAY 5 (7:51)
PHASE 2 - DAY 1 (8:49)
PHASE 2 - DAY 2 (6:33)
PHASE 2 - DAY 3 (5:15)
PHASE 2 - DAY 4 (4:35)
PHASE 2 - DAY 5 (6:03)

MINDSET

Fixed vs Growth Mindset (8:38)

BONUS TIPS

WHY STEPS ARE SO IMPORTANT FOR FAT LOSS (6:35)
TOP 13 TIPS FOR BETTER SLEEP (13:01)

MOBILITY

Hip Mobility Exercises (3:10)

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PHASE 2 - DAY 4

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