Special course
Transform Your Body in 3 Months: Ultimate 12-Week Health & Fitness Program
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Welcome to the Ultimate 12-Week Health & Fitness Program, a comprehensive journey designed to transform your body and mind in just three months. This program is meticulously crafted to help you achieve your fitness goals, whether you’re aiming to lose weight, build muscle, or enhance your overall well-being. Join us on this life-changing adventure and discover the best version of yourself!
What You’ll Get:
- Personalized Workout Plans: Tailored routines to suit your fitness level and goals, ensuring maximum results.
- Nutritional Guidance: Expert advice and meal plans to fuel your body and accelerate your progress.
- Weekly Progress Tracking: Regular assessments to monitor your improvements and keep you motivated.
- Supportive Community: Connect with like-minded individuals for encouragement and accountability.
- Access to Experts: Get your questions answered by our team of fitness and nutrition professionals.
Why Choose Our Program?
- Expert Instructors: Learn from certified fitness trainers with years of experience.
- Flexible Schedule: Access workouts and materials at your convenience, fitting your lifestyle.
- Proven Results: Our program has transformed countless lives, and you’re next!
Enroll Now
Take the first step towards a healthier, fitter you. Enroll in our Ultimate 12-Week Health & Fitness Program today and start your journey to transformation! Don’t wait—your future self will thank you.
Week 1 (Creating Goals)
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1
Intoduction -
2
This Week Lessons
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3
Setting Goals
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4
Smart Principles
-
5
Review Of The Smart Principle
-
6
Worksheet
-
7
Worksheet
-
8
Identifying Barriers
-
9
Main Points
-
10
Main Points
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11
Worksheet
-
12
Worksheet
-
13
Goal Relevance & ST Goals
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14
Effective & Meaningful Goals
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15
Ask Yourself Why
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16
The 5 Whyʼs
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17
Worksheet
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18
Short Term Goals
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19
Worksheet
Week 2 (Creating Habits)
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20
Creating Habits
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21
This Week Lessons
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22
Creating Healthy Habits
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23
Creating A Habit
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24
How Habits Are Formed
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25
Negative Feedback
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26
Feedback Loops
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27
Feedback Loops
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28
Feedback Loops
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29
Worksheet
-
30
Worksheet
-
31
Positive & Negative Motivation
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32
Positive Motivation
-
33
Adding Positive Motivation
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34
Adding Positive Motivation
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35
Adding Positive Motivation
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36
Positive Motivation
-
37
Worksheet
-
38
Negative Motivation
-
39
Adding Negative Motivation
-
40
Adding Negative Motivation
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41
Adding Negative Motivation
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42
Worksheet
-
43
Self Efficacy & Ambivalence
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44
Intrinsic VS Extrinsic Motivation
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45
Intrinsic VS Extrinsic Motivation
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46
Intrinsic VS Extrinsic Motivation
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47
Intrinsic VS Extrinsic Motivation
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48
Worksheet
-
49
Ambivalence
-
50
Ambivalence
-
51
Ambivalence
-
52
Worksheet
Week 3 (Developing A Growth Mindset)
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53
Developing A Growth Mindset
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54
Fixed Mindset
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55
Growing Mindset
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56
Mindset
-
57
Mindset
-
58
Worksheet
-
59
Embrace Your Weaknesses
-
60
Embrace Your Weaknesses
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61
Embrace Your Weaknesses
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62
More Visualization
-
63
Worksheet
-
64
View Challenges As Opportunities
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65
View Challenges As Opportunities
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66
View Challenges As Opportunities
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67
View Challenges As Opportunities
-
68
Some Ideas
-
69
Some Ideas
-
70
Worksheet
-
71
Focus On The Process, Not The End Result
-
72
Focus On The Process, Not The End Result
-
73
Don't Forget The Little Wins
-
74
Small Wins Worth Celebrating
-
75
Worksheet
-
76
Worksheet
-
77
Pause Button Mindset
-
78
The Pause Button Mindset
-
79
Exercising 3 Days Per Week Is Better Than 0 Days
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80
A Little Less Healthy Is OK
-
81
Dealing With Long Term Situations
-
82
Dealing With Long Term Situations
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83
A Look Into The Future
Week 4
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84
1
-
85
2
-
86
3
-
87
Control Your Environment Before It Controls You
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88
Some Things We Can Change
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89
Health Promoting Environment
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90
Kitchen Overhaul
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91
Kitchen Overhaul
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92
Kitchen Overhaul
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93
Make Temptations Hard To Reach & Keep Them Out Of Site
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94
Make Temptations Hard To Reach & Keep Them Out Of Site
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95
Make Your Kitchen More Inviting
-
96
Consider Some New Gadgets
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97
Consider Some New Gadgets
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98
Consider Some New Gadgets
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99
Control Your Environment
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100
Preparation & Planning Is The Key To Your Success
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101
Create A Menu For At Least 3-4 Days
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102
Create A Menu For At Least 3-4 Days
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103
Sunday Prep Day
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104
Some Quick Prep Ideas
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105
Fruit & Veggie Prep In addition to planning and preparing your meals, it is
-
106
Some Additional Tips
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107
Some Additional Tips
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108
Some Additional Tips
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109
Control Your Environment 25 LESSON 3 Reas
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110
Managing Your Environment
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111
Managing Your Environment
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112
Reduced Stress
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113
Supportive Environment
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114
Productive Environment
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115
Productive Environment
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116
Motivating Environment
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117
Rewarding Environment
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118
Rewarding Environment
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119
Away From Home
-
120
Away From Home
-
121
Remaining On The Path
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122
Remaining On The Path
-
123
Dinner Night Out
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124
Vacation
-
125
When The Environment Gets The Best Of You
Week 5
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126
1
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127
2
-
128
What Is Protein?
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129
Protein
-
130
What Is Protein?
-
131
benefits.
-
132
Average Intake
-
133
Animal Protein Sources
-
134
PLANT & DAIRY PROTEIN SOURCES
-
135
PLANT & DAIRY PROTEIN SOURCES
-
136
NUTRITION FUNDAMENTALS
-
137
Carbohydrates
-
138
Simple Carbohydrates
-
139
Complex Carbohydrates
-
140
Complex Carbohydrates
-
141
The Role Of Carbs
-
142
Carb Requirements
-
143
CARB REQUIRMENTS FOR FAT LOSS
-
144
Glycemic Index
-
145
Glycemic Index of Common Foods
-
146
LESSON 2 Worksheet
-
147
NUTRITION FUNDAMENTALS
-
148
Role Of Fats
-
149
UNSATURATED FATS
-
150
UNSATURATED FATS
-
151
UNSATURATED FATS
-
152
SATURATED FATS
-
153
TRANS FAT
-
154
A HEALTHY FAT INTAKE
-
155
Worksheet
-
156
NUTRITION FUNDAMENTALS
-
157
Understanding Macronutrients
-
158
Understanding Macronutrients
-
159
Macronutrient Ratios
-
160
Conveient Macro Tracking
-
161
Conveient Macro Tracking
-
162
Protein In Your Diet
-
163
Fat In Your Diet
-
164
Fat In Your Diet
-
165
Carbs In Your Diet
-
166
Fiber
-
167
The Big Picture
-
168
Worksheet
-
169
Drink Your Water
-
170
Effects Of Dehydration
-
171
The Function Of Water In The Body
-
172
Recommended Water Intake
-
173
Exercise & Water Intake
-
174
Diet Related Benefits Of Water
-
175
Tips For Increasing Water Intake
-
176
Recommended Water Intake
Week 6
-
177
1
-
178
2
-
179
Dieting 101
-
180
Let's Play A Little Game
-
181
The Plan
-
182
The Plan
-
183
The Plan
-
184
The Plan
-
185
The Plan
-
186
The Plan
-
187
Worksheet
-
188
Sugar
-
189
Sugar Health Effects
-
190
Identifying Added Sugar
-
191
Hidden Sugar
-
192
Decreasing Sugar Cravings
-
193
Decreasing Sugar Cravings
-
194
Decreasing Sugar Cravings
-
195
Decreasing Sugar Cravings
-
196
Decreasing Sugar Cravings
-
197
Worksheet
-
198
Processed Foods & Refined Grains
-
199
What Is A Processed Food
-
200
Reducing Processed Foods
e -
201
Reading Food Labels
-
202
Ingredients
-
203
Nutritional Content
-
204
Nutritional Content
-
205
Refined Grains
-
206
Managing Your Grains
-
207
Good Grain Choices
-
208
Worksheet
-
209
Intuitive Eating
-
210
Intuitive Eating
-
211
Intuitive Eating
-
212
10 Principles Of Intuitive Eating
-
213
10 Principles Of Intuitive Eating
-
214
10 Principles Of Intuitive Eating
-
215
CHALLENGE THE FOOD POLICE
-
216
RESPECT YOUR FULLNESS
-
217
DISCOVER THE SATISFACTION FACTOR
-
218
HONOR YOUR FEELINGS WITHOUT USING FOOD
-
219
RESPECT YOUR BODY
-
220
EXERCISE-FEEL THE DIFFERENCE
-
221
HONOR YOUR HEALTH
-
222
Worksheet
-
223
The Best Strategy
-
224
The Best Strategy
-
225
Macronutrients
-
226
Macronutrients
-
227
wather
-
228
sugar
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229
Processed Foods & Refined Grains
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230
Intuitive Eating
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231
The Big Picture
-
232
Worksheet
Week 7
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233
1
-
234
2
-
235
What Is Hunger?
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236
Ghrelin
-
237
What Does This Mean?
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238
More Hormones
-
239
More Hormones
-
240
Final Note
-
241
Worksheet
-
242
The Hunger Scale
-
243
Hunger Scale
-
244
Hunger Scale
-
245
How To Use The Hunger Scale
-
246
Hunger Scale Tips
-
247
Hunger Scale Tips
-
248
Hunger Scale Tips
-
249
Hunger Level Diary
-
250
Final Thoughts
-
251
Worksheet
-
252
Emotional Eating
-
253
Emotional Eating
-
254
Mindful Eating
-
255
Mindful Eating
-
256
Identify The Triggers
-
257
5 Minute Rule
-
258
Maintain A Food Diary
-
259
Worksheet
-
260
Food Cravings
-
261
Food Cravings
-
262
All or Nothing
-
263
More Mindful Eating
-
264
More Mindful Eating
-
265
Lack Of Sleep
-
266
Artificial Sweeteners
-
267
Enjoy In Moderation
-
268
What Will Work For You?
-
269
Worksheet
-
270
Food Cravings
-
271
Food Cravings
-
272
Be Less Perfect
-
273
Less Food Rules
-
274
Forget Cheat Days
-
275
Making Deals
-
276
Limit Rationalizing
-
277
Best Of Both Worlds
-
278
Worksheet
Week 8
-
279
Fitting Exercise Into Your Life
-
280
Fitting Exercise Into Your Life
-
281
What Is The Best Exercise Fitting Exercise Into Your Life
-
282
There May Be A Dozen Ways To Answer This Question
-
283
Choose The Activity That You Enjoy
-
284
Could The Elliptical Be A Good Choice?
-
285
How About Treadmills
-
286
Are Stationary Bikes Any Good
-
287
Don't Forget Resistance Training
-
288
Is Cardio or Weights Better For Weight Loss?
-
289
Is Cardio or Weights Better For Weight Loss?
-
290
Worksheet
-
291
Resistance Training
-
292
Resistance Training,
-
293
Reps & Sets
-
294
How Much & How Often
-
295
What Are Your Options?
-
296
Resistance Bands
-
297
Further Categorization
-
298
What Is Best For You?
-
299
Worksheet
-
300
Take No Excuses
-
301
Take No Excuses
-
302
Back-up Plan
-
303
Plan Ahead
-
304
Add It To Your Schedule
-
305
Don't Allow Time For Excuses
-
306
Monitor The Trends
-
307
Make Sure It fits
-
308
Worksheet
-
309
Make It fun
-
310
Make It Fun
-
311
Gadgets
-
312
Challenges
-
313
Working Out With Friends
-
314
Competition
-
315
Variety
-
316
Entertain Yourself
-
317
Worksheet
-
318
Exercise Progression
-
319
Exercise Progression
-
320
Monitoring Exercise Intensity
-
321
Monitoring Exercise Intensity
-
322
Your Exercise Intensity
-
323
Progressing Walking Workouts
-
324
Progressing Walking Workouts
-
325
Progressing Running Workouts
-
326
Progressing Resistance Training
-
327
How Much Intensity?
-
328
Worksheet
Week 9
-
329
Managing Stress
-
330
Managing Stress
-
331
Stress 101
-
332
THE PROBLEM OF TOO MUCH STRESS
-
333
How Does Stress Work?
-
334
Bad Stress Symptoms
-
335
Good Stress & Bad Stress
-
336
Types of Stress - External Sources
-
337
Types Of Stress - Internal Sources
-
338
Responding To Stress
-
339
Stress Adaptation
-
340
Worksheet
-
341
Stress & Health Behavior Change
-
342
Stress Effects On Behavior Change Plans
-
343
Stress Effects On Behavior Change Plans
-
344
Mindset
-
345
Resilience
-
346
LESSONS Resilience Self-Regulation
-
347
Mindful Approach To Stress Management
-
348
7Pillars of Mindful Practice
-
349
7 Pillars of Mindful Practice
-
350
Worksheet
-
351
Stress Release
-
352
Stress Release
-
353
PARASYMPATHETIC ACTIVITIES
-
354
Meditation
-
355
Spending Time Outdoors
-
356
Exercise
-
357
Monitor The Trends
-
358
Don't Forget The Importance Of Sleep
-
359
Worksheet
-
360
Busy & Healthy
-
361
Busy & Healthy
-
362
Should I Or Shouldn't I
-
363
Some Is Better Than None
-
364
Working Out With Friends
-
365
Competition
-
366
Major Life Events
-
367
Worksheet
-
368
Managing Stress With Nutrition
-
369
Eat Small Portions & Often
-
370
Eat Multiple Small Meals
-
371
No Intermittent Fasting Or Starving
-
372
Consider Adjusting Calories
-
373
Comfort Foods
-
374
Good Stress
-
375
Worksheet
Week 10
-
376
Maintaining Motivation
-
377
Maintaining Motivation
-
378
Are Your Goals Still Motivating?
-
379
Are Your Goals Still Motivating?
-
380
Adjust Your Goals
-
381
Create A New Goal
-
382
Finding A New Goal
-
383
Goal Ideas
-
384
Goal Ideas
-
385
Worksheet
-
386
Re-Evaluating Your Plan
-
387
Re-evaluating Your Plan
-
388
Spice Up Your Diet
-
389
Have You Tried Smoothies?
-
390
How Is Your Progress?
-
391
Don't Know What Is Wrong
-
392
If It's Not Broke, Don't fix It
-
393
Worksheet
-
394
Health Is More Than Weight Loss
-
395
Health Is More Than Weight Loss
-
396
Mindset
-
397
Fitness Level
-
398
Fitness Level
-
399
Mental Health
-
400
Find Your Progress
-
401
Worksheet
-
402
Tracking Your Progress
-
403
Tracking Your Progress
-
404
Body Composition
-
405
Body Composition & Your Weight
-
406
Measuring Body Fat
-
407
Measuring Body Fat
-
408
The Fit Test
-
409
Look & Feel
-
410
Worksheet
-
411
Falling Off The Wagon
-
412
Falling Off The Wagon
-
413
Getting Back On The Wagon
-
414
Looking Back
-
415
Make Adjustments If Needed
-
416
Worksheet
Week 11
-
417
Ensuring Continued Success Keys To Continued
-
418
Ensuring Continued Progress
-
419
Ensuring Continued Success
-
420
Keys To Continued Success
-
421
Keep Yourself Accountable
-
422
Keep An Eye On Your Diet
-
423
Keep An Eye On Your Exercise
-
424
Prevent Boredom
-
425
9Keep It Exciting
-
426
Keep Your Meals Exciting
-
427
Keep Your Exercise Exciting
-
428
Experiencing Plateaus
-
429
Exercise Adaptation
-
430
Time For A New Program?
-
431
Problem Solving
-
432
Dieting Adaptation
-
433
Exercise Adaptation
-
434
Worksheet
-
435
Proper Expectations
-
436
Proper Expectations
-
437
Body Composition
-
438
Weight Loss Will Slow Down
-
439
Interuptions & Disractions
-
440
Frustration
-
441
Mindset
-
442
Worksheet
-
443
Maintaining Your Goal
-
444
Maintaining Gour Goal
-
445
Watch Your Weight
-
446
Stay Active
-
447
Maintain Your Habits
-
448
Worksheet
Week12
-
449
Putting It All Together
-
450
Putting It All Together
-
451
Creating Goals &
-
452
Introduction
-
453
Goals
-
454
Goals
-
455
Goals
-
456
Habits
-
457
Worksheet
-
458
Mindset & Environment
-
459
Mindset
-
460
Positive Self-Talk
-
461
Negative Self-Talk
-
462
Ambivalence
-
463
Environment
-
464
Worksheet
-
465
Healthy Eating
-
466
Healthy Eating
-
467
Macronutrients
-
468
Sugar
-
469
Processed Foods & Refined Grains
-
470
Worksheet
-
471
Exercise Plan & Progression
-
472
Exercise
-
473
Choose Wisely
-
474
Resistance Training
-
475
Exercise Progression
-
476
Worksheet
Who is this course for?
This course is designed for anyone looking to improve their health and fitness, regardless of experience level. Whether you're a beginner or have some fitness experience, our program will guide you through each step to help you achieve your goals.
How long is the course?
The course runs for 8 weeks, but the overall program spans 3 months to ensure that you build lasting habits and see real results.
Can I follow this program from home?
Yes, the program includes home workout options that can be done with little to no equipment. We provide modifications for those without access to a gym.
Do I need to follow a strict diet plan?
Our nutrition guidance is flexible and designed to fit your lifestyle. While we encourage healthy eating habits, we provide options and meal plans that accommodate various dietary preferences and needs.
What if I miss a workout?
Life happens! If you miss a workout, you can catch up at your own pace. We encourage consistency, but the program is designed to be flexible and adaptable to your schedule.
Is there support available during the course?
Yes, you will have access to our support team, including fitness trainers and nutrition experts, to answer any questions or provide guidance throughout the course.
How do I track my progress?
We provide tools to help you track your progress, including weekly assessments and goal-setting strategies. You will also receive feedback to ensure you're on the right path.
Can I cancel or get a refund?
Please refer to our cancellation and refund policy. We want you to be satisfied with your experience, so feel free to reach out to our support team with any concerns.
How do I sign up?
Simply click the "Enroll Now" button on our course page, fill in your details, and you'll be ready to start your fitness journey!
Feel free to customize these FAQs to suit your course offerings and policies.
Feel free to customize these FAQs to suit your course offerings and policies.
20% OFF - Limited Time Offer!
— August 2024
- Enroll in our Ultimate 8-Week Health & Fitness Program and get 20% off this month only! Take advantage of this special offer to transform your health and fitness journey.
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Course details
Duration
12 Weeks
Lectures
476
Level
Advanced