total transformation toolkit
GOAL setting mastercalss
What's the secret sauce to achieving your dream physique? It's all in the goals, baby! But not just any goals — SMART, body fat percentage-based goals that give you a clear target to aim for. This module helps you set realistic, measurable goals that fit your lifestyle and keep you motivated. By the end of this lesson, you'll have a roadmap that guides you every step of the way.
NUTRITION SET UP
Confused by macronutrients, micronutrients, and the gazillion diet plans out there? Let's cut through the noise. This module offers you a dead-simple approach to setting up your nutrition for fat loss. We'll discuss an easy-to-follow formula based on your body weight, so you can start strong and adjust as you go. You'll walk away knowing exactly what to eat, how much to eat, and how to make adjustments that fuel your progress.
CORE MEAL MATRIX
I will guide you through the process of simplifying meal planning to improve adherence and achieve better results. We will start by determining the number of meals and the ratio of macros for each meal. Then, we will create a menu with a few options for breakfast, lunch, dinner, and snacks to remove the paradox of choice.
Your action points are to create your core meals, ask for help if needed, and send me a screenshot of a pre-tracked day.
MYFITNESSPAL WORKSHOP
You know what they say, "If you fail to plan, you plan to fail." Forget just tracking your meals after you eat; this module will show you how to level up your MyFitnessPal game through planning and pre-tracking. Discover how to lay out your meals in advance so that you can stay ahead of the game. We'll cover pro tips on making the app work for you, not the other way around.
STRONG PHYSIQUE PROGRAM
You know what they say, "If you fail to plan, you plan to fail." Forget just tracking your meals after you eat; this module will show you how to level up your MyFitnessPal game through planning and pre-tracking. Discover how to lay out your meals in advance so that you can stay ahead of the game. We'll cover pro tips on making the app work for you, not the other way around.
FAT LOSS EXERCISE?
Ever thought the simplest form of movement could be your secret weapon to shedding those pounds? Yep, I'm talking about walking! It might not have the flashiness of high-intensity workouts, but don't underestimate the power of a good stroll. Not only is walking easy on the joints, but it's also a fantastic way to kickstart your metabolism and get that fat burning.
CARDIO ADVANTAGE
While the aesthetic benefits are clear, it's so much more than just a ticket to a lean physique. Cardio is a crucial player in the health game. Regular cardiovascular workouts not only bolster your heart's health, reducing the risk of heart disease, but they also play a pivotal role in oxidising fats. Here's the thing: when we carry excess weight, our bodies aren't the best at breaking down and using fats for energy. But consistent cardio helps improve this fat oxidation process. Add in the mental health perks, like a drop in anxiety levels and a surge in those mood-lifting endorphins, and you've got a full-on health powerhouse.
SLEEP MAXIMISER
If there's one underrated tool in the health and fitness arsenal, it's a solid night's sleep. But it's not just about hitting a certain number of hours; it's about the quality of those hours too. Now, let's introduce the game changer: the 6321 protocol.
This protocol is designed to optimize every aspect of your sleep, making sure you wake up refreshed, recovered, and raring to go.
STRESS DIFFUSER
We all know it: life can throw some serious curveballs. In today's fast-paced world, stress is often a constant companion. But it doesn't have to dictate our lives. Enter the 4321 protocol, your blueprint to managing and melting away daily stressors.
With the 4321 protocol, we're giving you tangible tools to combat stress head-on, not just cope with it. This module will guide you through each step, ensuring you have a practical approach to diffuse stress and boost your mental well-being.
TRACKING PROTOCOL
In the realm of health and fitness, what gets measured gets managed. The power of tracking cannot be overstated; it's like the compass guiding you on your journey to a high energy physique. But with so many potential metrics, what exactly should you be keeping tabs on daily?
ADJUSTMENT SPELLBOOK
Collecting data is just the starting line; the real magic lies in understanding what that data is telling you and then tweaking your approach based on those insights. Whether you're striving for a high energy physique or mastering the 4S Framework, navigating the numbers is crucial.
SUCCESS PROTOCOLS
Success isn't accidental. It's meticulously planned and executed. While everyone's journey is unique, certain protocols are universally effective in paving the way to success. Let's unpack these essential strategies to ensure you're not just progressing but truly thriving.