Course curriculum

  • 1

    START HERE

    • Welcome - Getting Started

    • Initial Metrics - Weight, waist, pictures

    • Quick Vision + Clarity Worksheet

    • Assess Stress

    • Using the Habit Tracker Sheet

  • 2

    MINDSET

    • Mindset Intro

    • Meditation

    • Avoid the "Fuck-Its"

    • The magic of gratitude

    • Power of a PM routine

    • Sleep Strategy - Use Heat (shower, sauna, etc) Prior to bed
  • 3

    MOVEMENT

    • Movement Intro

    • Movement Assessment

    • Morning Mobility Routine - DO IT!

    • How many steps should you take per day?

    • Cardio / Zone 2 training

    • Strength training

    • Improve your Breathing

    • Stress Reduction Breathing Exercise -- Box Breathing

    • Should you do Yoga? Maybe, it depends...
  • 4

    NUTRITION

    • Nutrition Intro

    • Intro into Macros

    • Macros Step 1

    • Macros Step 2

    • Macros Step 3

    • All about fasting

    • The power of protein

    • Why whole foods

    • Meal prep

    • All About Alcohol