Curriculum
- 16 Sections
- 103 Lessons
- Lifetime
Expand all sectionsCollapse all sections
- Housekeeping & Practical Info4
- My Fitness Pal12
- 2.1The Basics Of My Fitness Pal
- 2.2How to Log Recipes From Websites
- 2.3How to How To Create Your Own Meals and Add Frequent Meals Quickly
- 2.4How To Log Foods That You Can’t Find On MFP
- 2.5How To Find Your 7 Day Average Macros
- 2.6How To Log Foods Using Barcodes
- 2.7Double Checking Barcode Items
- 2.8Why You Should Weigh Your Food: Examples
- 2.9How & Why To Check Nutrition Labels
- 2.10How to Copy and Save Meals To Make Logging Faster
- 2.11Why Are My Macros And Calories Not Matching On The App?
- 2.12My Fitness Pal Free vs Paid Version
- Cheat Sheets7
- Protein Guides8
- 4.1How to Hit Your Daily Protein Goal: Example Menus
- 4.26 Ways to Get 30+ Grams of Protein With Breakfast
- 4.3Your Weekly Protein Prep Strategy
- 4.412 High Protein Foods From the Store (No Prep Time Needed!)
- 4.5Leaner & Fattier Protein Sources
- 4.6How to Add More Protein to Your Usual Breakfast
- 4.7Low-Protein Foods with Misleading Marketing
- 4.8Favorite Recipe Resources
- Macro Friendly Grocery Shopping4
- Meal Prep2
- Accurate Food Tracking3
- Hormonal & Menstrual Health4
- FAQ About Macro Tracking3
- Workouts20
- 10.1Working Out To Support Your Goals – VIDEO + PDF
- 10.2How To Eat Before & After A Workout
- 10.3Bodyweight Strength Training Program 2x/week
- 10.4Bodyweight Only Core + Hip Circuit
- 10.5Dumbbell/Barbell Strength Training Program 3x/Week
- 10.6Full Body Dumbbell/Barbell Workouts 4x/week
- 10.7Fit Physique Formula Workouts (full body)
- 10.8Quick Strength Workouts (under 20 minutes)
- 10.9Kettlebell Strength Training Program 2x/Week
- 10.10Hashimoto’s/Hypothyroid Workout Plan Cycle 1
- 10.11Hashimoto’s/Hypothyroid Workout Plan Cycle 2
- 10.12Vacation Workouts (Bodyweight Only)
- 10.13Strong Abs Program
- 10.14Strong Abs Program – Bodyweight Version
- 10.15Strength + Power 3x/week – Full Gym
- 10.1620 Min Barbell/Dumbbell Workouts 5x/week
- 10.17Lower Body + Core Workout
- 10.18Barbell Squat and Deadlift Form Tips
- 10.19Upper Body Plan (2x/week)
- 10.20Workout Tracker
- Train to Build Monthly Program25
- 11.1Month 1
- 11.2Month 2
- 11.3Month 3
- 11.4Month 4
- 11.5Month 5
- 11.6Month 6
- 11.7Month 7
- 11.8Month 8
- 11.9Month 9
- 11.10Month 10
- 11.11Month 11
- 11.12Month 12
- 11.13Month 13
- 11.14Month 14
- 11.15Month 15
- 11.16Month 16
- 11.17Month 17
- 11.18Month 18
- 11.19Month 19
- 11.20Month 20
- 11.21Month 21
- 11.22Month 22
- 11.23Month 23
- 11.24Month 24
- 11.25Month 25
- Mobility/Flexibility Workouts4
- From Macros to Intuitive Eating2
- Eating Out1
- Special Health Conditions3
- Mindfulness and Meditation1
Hashimotos Thyroiditis
Always consult with your doctor before changing your food or fitness habits!
Exercise Recommendations
- Limit HIT and HIIT to 2 days a week, preferably no more than 15-20 minutes
- Focus on strength training: Heavy weights, repetitions 5-10 max
Nutrition Recommendations
- Eliminate gluten, dairy, corn, rice, alcohol and most processed carbs
- High quality, hormone-free and organic meat
- Lots of fibrous vegetables
- Healthy fats (coconut, avocado, olives, oils made of them)