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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 1 - DAY 3
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