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The Forever Fit Transformation Formula
Module 1: Transformation Breakthrough Formula
Intro to Module 1 – The Transformation Breakthrough Formula
Lesson 1 – Finding Your Why: What’s Holding You Back?
Lesson 2 – Setting Your Goals & Establishing Your Big MOFA
Lesson 3 – Anchoring Your Goals & Finding Your Accountability Partner
Lesson 4 – Clearing The Clutter and Setting Conditions For Inevitable Success
Exit – The Transformation Breakthrough Checklist
Module 2: No Nonsense Nutrition Masterclass
Intro to Module 2 – No Nonsense Nutrition Materclass
Lesson 1- Identify High Energy Foods For Your Body
Lesson 2 – Simplifying Macros
Lesson 3 – Lowdown on Intermittent Fasting
Lesson 4 – From Twinkie to Farmer Jane
Lesson 5 – The Vicious Sugar Cycle
Exit – No Nonsense Nutrition Action Steps
Module 3: Mindset Mastery Method
Intro to Module 3 – Mindset Mastery Method
Lesson 1 – Focus on Systems Instead of Goals
Lesson 2 – Making and Breaking The Habit Loop
Lesson 3 – Habit Tracking + Habit Stacking
Lesson 4 – The Habit Contract
Lesson 5 – The Goldilocks Rule
Exit – The Flow State + Habit Mastery Checklist
Module 4: Forever Fit Tone & Tighten Formula Part 1
Intro to Module 4 – Forever Fit Tone & Tighten Formula Part 1
Lesson 1 – HIIT Training vs. Steady State Training
Lesson 2 – How to Determine Intensity Levels
Lesson 3 – How to Scale Your Workout
Lesson 4 – Equipment Needed for HIIT
Lesson 5 – Variations of HIIT Workouts
Lesson 6 – Getting in Your Steps
Exit – Tone & Tighten Checklist
Module 5: Fat Burning Secrets Session
Intro to Module 5 – Fat Burning Secrets Session
Lesson 1 – The Impacts of Digestive Stress
Lesson 2 – Diaphragmatic Breathing and Slowing Down
Lesson 3 – Practicing Mental Rehearsal
Lesson 4 – Recognizing Self-Sabotage/Reframing
Lesson 5 – Hush your Inner Critic
Exit – Action Steps and Checklist
Module 6: Trust Your Gut Roadmap
Intro to Module 6 – Trust Your Gut Roadmap
Lesson 1 – Honoring Hunger and Fullness
Lesson 2 – Understanding the Importance of Water
Lesson 3 – How Sleep Comes into Play
Lesson 4 – Learning to Become your Own Authority
Exit – Action Steps & Checklist
Module 7: Forever Fit Tone and Tighten Formula Part 2
Intro to Module 7 – Forever Fit Tone & Tighten Formula Part 2
Lesson 1 – How to Use Resistance Bands
Lesson 2 – Strength Training
Lesson 3 – Upper Body Strength Training
Lesson 4 – Lower Body Strength Training
Lesson 5 – How to Build your Own Strength Program
Lesson 6 – Pilates and The Forever Fit Flow
Exit – Action Steps & Checklist
Module 8: New Baseline Blueprint
Intro to Module 8
Lesson 1 – Personal Power
Lesson 2 – The Joy of Gratitude
Lesson 3 – Setting Boundaries and Non-Negotiables
Lesson 4 – Acknowledging Achievements
Lesson 5 – What Wants to Be Nourished?
Lesson 6 – Where Do I Go From Here?
Exercise Video Library
Hamstring/Glutes
Step-Ups
Lunges
Deadlifts
Ham Curls
Hip Bridges
Hip Extensions
Hip Abductions
Donkey Kicks
Quadriceps
Chugs/Repeaters
Squats
Leg Extensions
Shoulder/Traps
Push Press / Strict Press
Lateral Raises
Front Raises
Rear Delt Flyes
Upright Rows
Pectorals (Chest)
Chest/Bench Press
Push-Ups
Chest Flyes
Latissimus Doris (Upper Back)
Bent Over Rows
Low Back/Extensors
Superman
Abs
V-Ups
Hollow Rocks
Ceiling Stomps
Plank-Ups
Russian Twists
Sit-Ups
Plank Hold
Bicycle Crunches
Triceps
Tricep Dips
Biceps
Bicep Curls
Full Body
Jump Rope
Mountain Climbers
Ball Slams
Jumping Jacks
Single Arm Snatch
Thrusters
Farmer Carry
Box Jumps
Kettlebell Swings
Wall Balls
Forever Fit Tone and Tighten Workouts, Warm-Ups, and Cool Downs
Listen To Your Body: AMRAP
Tabata
Fight Gone Bad
Resistance Bands
Warm-Up Active Stretching
Cool-Down Static Stretching
Forever Fit Pilates
Pilates on the Ball
Forever Fit Flow
Fit Flow Warrior Poses
Fit Flow: Triangle, Mermaid and Camel
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