– Weight Loss Master Class –

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Defining Your Wellness Journey / 12 Week Weight Loss Master Class

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– Master Class Month One! –

– Month One: “Foundation” –
Goals, Habits, Mindset & Your Environment

Mastering Your Health Goals

Lessons – 1 Through 3 (of 54)

 

1. Creating Goals: The Most Important Aspect Of Your Health Journey.

Video – 1 

 

2. Creating Goals: Identifying Barriers.

Video – 2 

 

3. Creating Goals: Goal Relevance & Short Term Goals.

Video – 3 

Mastering Healthy Habits

Lessons – 4 Through 6 (of 54)

 

1. Creating Habits: Creating Healthy Habits.

Video – 4 

 

2. Creating Habits: Positive and Negative Motivation.

Video – 5 

 

3. Creating Habits: Self Efficacy & Ambivalence.

Video – 6 

Mastering The Growth Mindset

Videos – 7 Through 11 (of 54)

 

1. Developing A Growth Mindset: Growing A Healthy Mindset.

Video – 7 

 

2. Developing A Growth Mindset: Embrace Your Weaknesses And Strengths.

Video – 8 

 

3. Developing A Growth Mindset: View Challenges As Opportunities.

Video – 9 

 

4. Developing A Growth Mindset: Focus On The Process Not The Results.

Video – 10 

5. Developing A Growth Mindset: Avoid The Pause Button Mindset.

Video – 11 

Mastering Your Environment

Lessons – 12 Through 16 (of 54)

 

1. Control Your Environment:  Introduction.

Video – 12 

 

2. Control Your Environment:  Kitchen Over Haul.

Video – 13 

 

3. Control Your EnvironmentMeal Planning.

Video – 14 

 

4. Control Your EnvironmentCreate Your Environment.

Video – 15 

 

5. Control Your EnvironmentAway From Home.

Video – 16 

– Master Class Month Two! –

– Month Two: “Progress” –
Nutrition, Diet, Hunger & Exercise

Mastering Nutrition Fundamentals

Lessons – 17 Through 21 (of 54)

 

1. Nutrition Fundamentals: Protein, The Building Blocks.

Video – 17

 

2. Nutrition Fundamentals: The Truth About Carbs.

Video – 18

 

3. Nutrition Fundamentals: The Truth About Fats.

Video – 19

 

4. Nutrition Fundamentals: Understanding Macro Nutrients.

Video – 20

5. Nutrition Fundamentals: Don’t Forget Water.

Video – 21

Mastering The Healthy Diet

Lessons – 22 Through 25 (of 54)

 

1. The Healthy Diet: Dieting 101.

Video – 22

 

2. The Healthy Diet: The Truth About Sugar.

Video – 23

 

3. The Healthy Diet: The Truth About Processed Foods & Refined Grains.

Video – 24

 

4. The Healthy Diet: Intuitive Eating For Maximum Success.

Video – 25

5. The Healthy Diet: The Best Strategy.

Video – 26

Mastering Managing Your Hunger

Videos – 27 Through 31 (of 54)

 

1. Managing Your Hunger: What IS Hunger?

Video – 27

 

2. Managing Your Hunger: Understanding The Hunger Scale.

Video – 28

 

3. Managing Your Hunger: Breaking The Bonds of Emotional Eating.

Video – 29

 

4. Managing Your Hunger: Food Cravings.

Video – 30

5.Managing Your Hunger: Uh Oh!, It’s The Weekend.

Video – 31

Mastering Fitting Exercise Into Your Life

Lessons – 32 Through 36 (of 54)

 

1. Fitting Exercise Into Your Life: What Is The Best Exercise?

Video – 32

 

2. Fitting Exercise Into Your Life: Resistance Training.

Video – 33

 

3. Fitting Exercise Into Your Life: Take No Excuses.

Video – 34

 

4. Fitting Exercise Into Your Life: Make It Fun.

Video – 35

 

5. Fitting Exercise Into Your Life: Exercise Progression & Burning More Calories.

Video – 36

– Master Class Month Three! –

– Month Three: “Results” –
Stress, Motivation, Success & Putting It All Together

Mastering Stress Management

Lessons – 37 Through 41 (of 54)

 

1. Managing Stress: Stress 101.

Video – 37

 

2. Managing Stress: Stress & Health Behavior Change.

Video – 38

 

3. Managing Stress: Releasing Stress.

Video – 39

 

4. Managing Stress: Being Busy And Staying Healthy.

Video – 40

5. Managing Stress: Managing Stress With Nutrition.

Video – 41

Mastering Maintaining Motivation

Lessons – 42 Through 46 (of 54)

 

1. Maintaining Motivation: Are Your Goals Still Motivating?

Video – 42

 

2. Maintaining Motivation: Reevaluating Your Plan.

Video – 43

 

3. Maintaining Motivation: Health Is About More Than Weight Loss.

Video – 44

 

4. Maintaining Motivation: Alternative Ways To Track Progress.

Video – 45

 

5. Maintaining Motivation: Falling Off The Wagon.

Video – 46

Mastering Continued Success

Videos – 47 Through 50 (of 54)

 

1. Ensuring Continued Success: Keys To Continued Success.

Video – 47

 

2. Ensuring Continued Success: What To Do When Experiencing Plateaus. 

Video – 48

 

3. Ensuring Continued Success: Setting Proper Expectations.

Video – 49

 

4. Ensuring Continued Success: Maintaining Your Goal.

Video – 50

Mastering Putting It All Together

Lessons – 51 Through 54 (of 54)

 

1. Putting It All Together: Goals And Habits.

Video – 51

 

2. Putting It All Together: Mindset And Environment.

Video – 52

 

3. Putting It All Together: Healthy Eating.

Video – 53

 

4. Putting It All Together: Exercise Plan And Progression.

Video – 54

– Rock The Rhythm! –

– “Rock The Rhythm” Workout Series –

Workout Series For Beginners

Beginner Level Workouts To Get You Started

 

1. Upper Body Workout

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2. Core Body Workout

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3. Lower Body Workout

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Workout Series That Takes It Up A Notch

Intermediate Level Workouts To Get You To The Next Level

 

1. Upper Body Workout

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2. Core Body Workout

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3. Lower Body Workout

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Advanced H.I.I.T Workout To Quickly Burn Fat

High Intensity Interval Training For Maximum Results In A Shorter Workout Format

 

1. Upper Body Workout

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2. Core Body Workout

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3. Lower Body Workout

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