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Health & Fitness Master Series
- 1. 1.1 – Define Your Why & 90-Day Goal (SMART targets + non-scale wins) 00:04:54
- 2. 1.2 – Establish Your Baseline (3-day food log, measurements, photos, steps, sleep) 00:06:47
- 3. 1.3 – Calculate TDEE & Set Deficit (−300 to −500 kcal + protein target) 00:06:48
- 4. 1.4 – Build the Simple Plate System (½ veggies, ¼ protein, ¼ carbs, healthy fats) 00:06:00
- 5. 1.5 – Kitchen Reset & Shopping Blueprint (trigger-food plan, meal prep kit) 00:04:04
- 6. 1.6 – Daily Movement Framework (NEAT steps + Zone-2 cardio) 00:04:43
- 7. 1.7 – Strength Starter Plan (full-body 3×/week foundation) 00:04:22
- 8. 1.8 – Sleep & Stress Protocol (7-9 hrs routine, wind-down tools) 00:04:14
- 9. 1.9 – Tracking & Plateau Playbook (2-week stall decision tree) 00:04:19
- 10. 1.10 – Maintenance & Relapse Guardrails (reverse dieting & habit anchors) 00:06:05
- 11. 1.11 – Hydration & Electrolyte Strategy 00:05:23
- 12. 1.12 – Cravings Control System 00:04:14
- 13. 1.13 – Weekend Survival Blueprint 00:03:40
- 14. 1.14 – Fiber & Gut Health for Fat Loss 00:05:23
- 15. 1.15 – Eating Out Without Falling Off Track 00:04:41
- 16. 1.16 – Mindful Eating Habits 00:05:01
- 17. 1.17 – Metabolism Support Methods 00:04:36
- 18. 1.18 – Grocery Shopping for Success 00:04:47
- 19. 1.19 – High-Volume, Low-Cal Meals 00:04:44
- 20. 1.20 – Sugar, Sweets & Snacking Rules 00:04:34
- 21. 1.21 – Carb Cycling for Fat Loss 00:04:11
- 22. 1.22 – How to Break Emotional Eating Patterns 00:05:38
- 23. 1.23 – Portion Control Without Measuring Tools 00:05:21
- 24. 1.24 – How to Stay Consistent When Motivation Drops 00:04:49
- 25. 1.25 – Fast Food & Drive-Thru Strategy Guide 00:04:31
- 26. 1.26 – Body Image & Self-Talk Rewiring 00:04:21
- 27. 1.27 – How to Build Meals That Keep You Full Longer 00:04:40
- 28. 1.28 – Morning Rituals for Better Fat Burning 00:03:56
- 29. 1.29 – Late-Night Eating Fixes 00:05:44
- 30. 1.30 – Reward System Without Food 00:04:22
- 31. 1.31 – Traveling Without Losing Progress (airports, hotels, vacations) 00:04:24
- 32. 1.32 – How to Lose Weight with a Busy Schedule (commute, kids, long shifts) 00:04:05
- 33. 1.33 – Weight Loss on a Budget (smart swaps, cheaper healthy choices) 00:04:38
- 34. 1.34 – Routines for People Who Don’t Like Working Out (fun alternatives you’ll stick with) 00:03:52
- 35. 1.35 – Rebuilding After a Bad Week (bounce-back framework instead of quitting) 00:05:36
- 36. 1.36 – Simple Weekly Meal Planning Formula 00:05:25
- 37. 1.37 – Meal Prep for Beginners (20-minute prep routines) 00:04:07
- 38. 1.38 – High-Protein Meal & Snack Builder 00:04:39
- 39. 1.39 – Budget Shopping List & Store Navigation 00:04:27
- 40. 1.40 – 10 Go-To Meals You Can Make Anywhere (home, work, or hotel) 00:04:05
- 41. 1.41 – Beginner Workout Blueprint (3×/week plan) 00:04:13
- 42. 1.42 – Resistance Training for Fat Loss (build muscle, burn calories) 00:05:09
- 43. 1.43 – Zone-2 Cardio for Maximum Fat Burn (easy pace, big impact) 00:04:24
- 44. 1.44 – HIIT: Short Workouts with Big Results 00:04:17
- 45. 1.45 – How to Use Dumbbells at Home 00:03:58
- 46. 1.46 – Bodyweight Strength for Every Level 00:04:48
- 47. 1.47 – The Ultimate Step Goal System (NEAT movement mastery) 00:04:38
- 48. 1.48 – Stretching for Recovery & Mobility 00:04:37
- 49. 1.49 – Weekly Training Schedule That Fits Your Life 00:03:58
- 50. 1.50 – Workout Tracking: Progress You Can See 00:05:09
- 1. 2.1 – Define Your Strength Vision (goal type + priority muscle groups) 00:04:12
- 2. 2.2 – Baseline Testing (1RM, mobility, form videos) 00:04:55
- 3. 2.3 – Design Your Training Split (progress from 3 to 5 sessions per week) 00:04:24
- 4. 2.4 – Progressive Overload Mastery (micro-load plan & log tracking) 00:03:49
- 5. 2.5 – Form Fundamentals (core lifts & injury prevention) 00:04:58
- 6. 2.6 – Fuel for Hypertrophy (macros, timing, hydration) 00:05:46
- 7. 2.7 – Recovery System (8 hrs sleep, rest cycles, stretch flow) 00:03:58
- 8. 2.8 – Deload & Rebuild Protocol (CNS reset every 4–6 weeks) 00:04:54
- 9. 2.9 – Evidence-Based Supplements (creatine, whey, vit D, omega-3) 00:04:43
- 10. 2.10 – Lifestyle of Strength (identity, long-term planning) 00:03:49
- 11. 2.11 – Dietary Fats & Muscle Quality (The Part Most People Miss) 00:04:37
- 12. 2.12 – Ultra-Processed Foods vs Whole Foods on Muscle Growth 00:04:47
- 13. 2.13 – Muscle Fiber Types & How to Train Them Differently 00:04:35
- 14. 2.14 – Hormones, Stress, and Strength Suppression 00:04:29
- 15. 2.15 – Connective Tissue, Tendons & Long-Term Strength 00:04:17
- 16. 2.16 – Eating for Training Days vs Rest Days 00:04:04
- 17. 2.17 – Neurological Strength vs Muscular Strength 00:04:29
- 18. 2.18 – Inflammation, Gut Health & Muscle Repair 00:04:50
- 19. 2.19 – Aging, Longevity & Strength Preservation 00:04:43
- 20. 2.20 – Strength Without Burnout (Sustainable Growth Model) 00:04:44
- 21. 2.21 – Why Eating “Too Clean” Can Kill Muscle Growth 00:04:50
- 22. 2.22 – Saturated Fat, Cholesterol & Strength Hormones (Without the Myths) 00:04:36
- 23. 2.23 – Muscle Density vs Muscle Size 00:05:04
- 24. 2.24 – Why Fast Food Strength Gains Don’t Last 00:04:25
- 25. 2.25 – Insulin Sensitivity & Muscle Partitioning 00:04:53
- 26. 2.26 – The Role of Micronutrients in Strength Output 00:04:44
- 27. 2.27 – Eating Timing Myths That Confuse Lifters 00:04:40
- 28. 2.28 – Training While Underslept (Damage Control Protocols) 00:04:48
- 29. 2.29 – Why Some Muscles Grow and Others Lag 00:04:51
- 30. 2.30 – Muscle Memory Is Real (Here’s Why) 00:04:13
- 31. 2.31 – Strength Training and Emotional Regulation 00:05:45
- 32. 2.32 – Overtraining vs Under-Recovering (They Are Not the Same) 00:03:57
- 33. 2.33 – Muscle Growth Signals vs Muscle Damage 00:05:11
- 34. 2.34 – Why Cardio Can Stall Strength (And When It Helps) 00:05:10
- 35. 2.35 – Realistic Natural Muscle Gain Timelines 00:04:35
- 36. 2.36 – Strength Plateaus as Biological Feedback 00:05:52
- 37. 2.37 – The Role of Posture in Strength Expression 00:05:35
- 38. 2.38 – Strength Training for Injury-Proofing 00:05:15
- 39. 2.39 – When More Volume Makes You Weaker 00:04:32
- 40. 2.40 – Building Strength as a Lifetime Skill 00:04:53
- 41. 2.41 – Why Eating High-Fat Foods Can Make You Stronger but Slower 00:04:29
- 42. 2.42 – The Difference Between “Full” Muscles and “Functional” Muscles 00:04:48
- 43. 2.43 – Sodium, Water, and Strength Output 00:05:01
- 44. 2.44 – Why Some Diets Make You Feel Heavy in the Gym 00:04:58
- 45. 2.45 – Muscle Tightness vs Muscle Readiness 00:04:32
- 46. 2.46 – Eating Frequency and Muscle Signaling 00:04:23
- 47. 2.47 – Protein Overload 00:04:43
- 48. 2.48 – Why Strength Drops Before You Feel Tired 00:04:34
- 49. 2.49 – Muscle Asymmetry and Strength Leakage 00:04:42
- 50. 2.50 – Training Aggression vs Training Precision 00:04:27
- 51. 2.51 – How Fat Gain Changes Muscle Efficiency 00:04:57
- 52. 2.52 – Why Cutting Calories Makes You Feel Weaker Before You Look Leaner 00:04:59
- 53. 2.53 – Muscle Glycogen and Mental Focus 00:05:04
- 54. 2.54 – Eating for Joint Health, Not Just Muscle 00:04:30
- 55. 2.55 – Why “Cheat Meals” Sometimes Improve Strength 00:04:29
- 56. 2.56 – Training in a Calorie Surplus vs Maintenance 00:05:09
- 57. 2.57 – How Alcohol Quietly Steals Strength 00:04:42
- 58. 2.58 – Muscle Growth During Illness or High Stress 00:04:29
- 59. 2.59 – Why More Motivation Doesn’t Fix Weak Systems 00:04:24
- 60. 2.60 – Strength as a Stress Buffer, Not a Stressor 00:04:55
- 61. 2.61 – Why Genetics Matter Less Than People Think (and More Than They Admit) 00:04:38
- 62. 2.62 – Why Some People Stay Small but Strong 00:04:12
- 63. 2.63 – The Cost of Training Through Pain 00:04:27
- 64. 2.64 – Strength Training and Appetite Regulation 00:05:16
- 65. 2.65 – How Strength Training Changes Self-Image 00:04:14
- 66. 2.66 – When to Stop Chasing PRs 00:04:09
- 67. 2.67 – Strength vs Longevity Trade-Offs 00:04:25
- 68. 2.68 – Muscle Loss During Life Transitions 00:04:20
- 69. 2.69 – Rebuilding Strength After Time Off 00:04:49
- 70. 2.70 – Mastery Over the Long Term 00:04:30
- 71. 2.71 – How the Body Builds Muscle Naturally (No Drugs) 00:04:33
- 72. 2.72 – Natural Testosterone Optimization (Without Supplements or Drugs) 00:04:29
- 73. 2.73 – Why Natural Muscle Takes Longer (And Why That’s a Good Thing) 00:04:19
- 74. 2.74 – Realistic Natural Muscle Gain Expectations 00:04:09
- 75. 2.75 – How Steroids Actually Build Muscle (The Part Most People Hide) 00:04:42
- 76. 2.76 – Steroids and Hormonal Shutdown 00:04:21
- 77. 2.77 – Steroids and Heart Damage 00:04:02
- 78. 2.78 – Steroids and Mental Health 00:04:50
- 79. 2.79 – Steroids and Liver Toxicity 00:04:30
- 80. 2.80 – Steroids and Fertility Loss 00:04:16
- 81. 2.81 – Why Steroid Gains Rarely Stay 00:04:09
- 82. 2.82 – Natural Lifters vs Enhanced Lifters 00:04:40
- 83. 2.83 – Why Steroids Don’t Fix Weak Training or Poor Diet 00:04:10
- 84. 2.84 – Progressive Overload Without Ego Lifting 00:05:29
- 85. 2.85 – Eating Enough Without Getting Fat 00:05:02
- 86. 2.86 – Why Sleep Is the Most Powerful Natural “Anabolic” 00:04:38
- 87. 2.87 – Training for Longevity, Not Just Appearance 00:04:41
- 88. 2.88 – The Confidence Difference Between Natural and Artificial Strength 00:04:53
- 89. 2.89 – Why “Just One Cycle” Is Rarely One Cycle 00:04:42
- 90. 2.90 – Choosing the Natural Path (Power, Health, Control) 00:05:41
- 91. 2.91 – Why Natural Strength Builds Real Discipline 00:05:01
- 92. 2.92 – The Illusion of “Easy Muscle” 00:05:01
- 93. 2.93 – How Social Media Distorts Muscle Expectations 00:04:21
- 94. 2.94 – The Financial Cost of Steroid Use 00:04:27
- 95. 2.95 – Muscle Growth Without Risky Supplements 00:04:09
- 96. 2.96 – Why Natural Muscle Feels Different 00:04:56
- 97. 2.97 – Long-Term Health vs Short-Term Size 00:04:52
- 98. 2.98 – Teaching the Next Generation About Steroid Reality 00:04:55
- 99. 2.99 – Building Pride in Natural Progress 00:04:19
- 100. 2.100 – Muscle as a Lifetime Asset, Not a Shortcut 00:04:18
- 101. 2.101 – Heavy Strength Training + High-Carb, Moderate-Fat Meals 00:04:40
- 102. 2.102 – Hypertrophy (Muscle Size) Training + Balanced Protein & Carbs 00:04:29
- 103. 2.103 – High-Volume Training + Sodium & Hydration-Rich Foods 00:04:24
- 104. 2.104 – Explosive / Power Training + Fast-Digesting Carbs 00:04:24
- 105. 2.105 – Endurance Strength Circuits + Complex Carbs 00:04:51
- 106. 2.106 – Morning Workouts + Light Protein & Carbs 00:04:46
- 107. 2.107 – Fasted or Low-Fuel Training + Protein-Focused Recovery 00:05:35
- 108. 2.108 – Recovery & Mobility Sessions + Anti-Inflammatory Foods 00:04:58
- 109. 2.109 – High-Frequency Training + Calorie-Dense Whole Foods 00:03:55
- 110. 2.110 – Deload or Rest Weeks + Maintenance Calories 00:05:22
- 111. 2.111 – Protein-Rich Foods for Muscle Repair & Growth 00:05:07
- 112. 2.112 – Carbohydrate-Rich Foods for Training Fuel & Muscle Fullness 00:04:57
- 113. 2.113 – Healthy Fats for Hormones & Muscle Quality 00:05:30
- 114. 2.114 – Dairy Foods as Natural Anabolic Support 00:04:53
- 115. 2.115 – Mineral-Dense Foods for Strength Output & Recovery 00:04:41
- 116. 2.116 – Water-Rich Foods for Hydration & Performance 00:05:01
- 117. 2.117 – Calorie-Dense Whole Foods to Prevent Under-Eating 00:04:17
- 118. 2.118 – Anti-Inflammatory Foods for Repair & Longevity 00:04:09
- 119. 2.119 – Simple, Familiar Foods for Consistency 00:05:06
- 120. 2.120 – Foods That Support Sleep and Overnight Growth 00:04:38
- 121. 2.121 – Progressive Overload Training for Continuous Muscle Growth 00:04:18
- 122. 2.122 – Compound Lift Training for Maximum Muscle Recruitment 00:04:24
- 123. 2.123 – Hypertrophy-Focused Rep Ranges for Muscle Size 00:05:10
- 124. 2.124 – Training Volume Management for Optimal Recovery 00:04:37
- 125. 2.125 – Rest Period Optimization for Strength and Growth 00:04:19
- 126. 2.126 – Mind-Muscle Connection Training for Better Activation 00:04:43
- 127. 2.127 – Frequency-Based Muscle Training for Faster Adaptation 00:04:59
- 128. 2.128 – Form-First Strength Development for Injury Prevention 00:04:10
- 129. 2.129 – Recovery-Driven Training for Sustainable Progress 00:05:10
- 130. 2.130 – Long-Term Consistency Programming for Lifelong Muscle Gain 00:04:33
- 1. 3.1 – Identify Metabolic Barriers (under-eating patterns) 00:00:00
- 2. 3.2 – Calorie Surplus Calculation (+250–500 kcal plan) 00:00:00
- 3. 3.3 – Meal Timing & Frequency (4–6 meals for steady growth) 00:00:00
- 4. 3.4 – Macro Optimization (protein ratio & digestive balance) 00:00:00
- 5. 3.5 – Strength-Based Training Plan (heavy compounds + progressive volume) 00:00:00
- 6. 3.6 – Digestive Health for Gain (probiotics & gut support) 00:00:00
- 7. 3.7 – Sleep for Anabolism (hormone release cycle) 00:00:00
- 8. 3.8 – Mindset of Consistency (beat appetite fatigue) 00:00:00
- 9. 3.9 – Track Gains Without Fat Spillover (measure composition) 00:00:00
- 10. 3.10 – Transition to Maintenance (gradual macro taper) 00:00:00
- 1. 4.1 – Plant Protein Foundations 00:00:00
- 2. 4.2 – Macro Balance Without Meat 00:00:00
- 3. 4.3 – Micronutrient Awareness (B12, Iron, Zinc) 00:00:00
- 4. 4.4 – Smart Meal Pairings (complementary proteins) 00:00:00
- 5. 4.5 – Building Energy & Endurance on Plants 00:00:00
- 6. 4.6 – Healthy Vegetarian Snacking Blueprint 00:00:00
- 7. 4.7 – Digestive Harmony with Fiber & Hydration 00:00:00
- 8. 4.8 – Transition Plans for New Vegetarians 00:00:00
- 9. 4.9 – Restaurant & Travel Survival Guide 00:00:00
- 10. 4.10 – Sustainable Lifestyle Maintenance 00:00:00
- 1. 5.1 – Understanding Vegan Nutrition Science 00:00:00
- 2. 5.2 – Replacing Animal Proteins Smartly 00:00:00
- 3. 5.3 – Essential Supplements (B12, D3, EPA/DHA) 00:00:00
- 4. 5.4 – Meal Prep Efficiency with Plants 00:00:00
- 5. 5.5 – Building Muscle on a Vegan Diet 00:00:00
- 6. 5.6 – Hormonal Balance & Energy on Plants 00:00:00
- 7. 5.7 – Gut Health & Plant Fiber Variety 00:00:00
- 8. 5.8 – Budget-Friendly Vegan Shopping 00:00:00
- 9. 5.9 – Overcoming Cravings & Social Challenges 00:00:00
- 10. 5.10 – Long-Term Vegan Lifestyle Integration 00:00:00
- 1. 6.1 – Understanding Fluid Needs by Body Type 00:00:00
- 2. 6.2 – Electrolyte Basics (Sodium, Potassium, Magnesium) 00:00:00
- 3. 6.3 – Hydration Timing Before & After Workouts 00:00:00
- 4. 6.4 – Signs of Dehydration & Correction Methods 00:00:00
- 5. 6.5 – DIY Electrolyte Drinks vs. Commercial Ones 00:00:00
- 6. 6.6 – Water Retention & Sodium Management 00:00:00
- 7. 6.7 – Hydration for Endurance Training 00:00:00
- 8. 6.8 – Energy Levels & Cellular Hydration 00:00:00
- 9. 6.9 – Hydration and Skin Health Connection 00:00:00
- 10. 6.10 – Hydration Habit Builder System 00:00:00
- 1. 7.1 – Recognizing True Hunger Signals 00:00:00
- 2. 7.2 – Plate Portion Visual Guide 00:00:00
- 3. 7.3 – Mindful Eating Techniques 00:00:00
- 4. 7.4 – Reading Food Labels with Purpose 00:00:00
- 5. 7.5 – Managing Cravings & Impulse Eating 00:00:00
- 6. 7.6 – Snacking Wisely Without Restriction 00:00:00
- 7. 7.7 – Restaurant Portions & Social Eating 00:00:00
- 8. 7.8 – Meal Timing and Satiety Cues 00:00:00
- 9. 7.9 – Reducing Emotional Eating Triggers 00:00:00
- 10. 7.10 – Building Automatic Healthy Habits 00:00:00
- 1. 8.1 – Intro to Fasting Windows (12:12 → 16:8) 00:00:00
- 2. 8.2 – Fasting Benefits & Who It’s For 00:00:00
- 3. 8.3 – Hydration & Electrolytes During Fasts 00:00:00
- 4. 8.4 – First-Week Adjustment Plan 00:00:00
- 5. 8.5 – Exercise Timing While Fasting 00:00:00
- 6. 8.6 – Breaking the Fast Properly 00:00:00
- 7. 8.7 – Re-Feeding for Metabolic Support 00:00:00
- 8. 8.8 – Hormonal Balance & Fasting 00:00:00
- 9. 8.9 – Fasting Mistakes to Avoid 00:00:00
- 10. 8.10 – Long-Term Fasting Sustainability 00:00:00
- 1. 9.1 – Ectomorph, Mesomorph, Endomorph Basics 00:00:00
- 2. 9.2 – Identify Your Body Type & Energy Use 00:00:00
- 3. 9.3 – Resting Metabolic Rate Testing 00:00:00
- 4. 9.4 – Hormones That Affect Metabolism 00:00:00
- 5. 9.5 – How Age Changes Calorie Needs 00:00:00
- 6. 9.6 – Metabolism Boosting Habits 00:00:00
- 7. 9.7 – Training by Body Type 00:00:00
- 8. 9.8 – Adaptive Thermogenesis Explained 00:00:00
- 9. 9.9 – Common Metabolic Myths 00:00:00
- 10. 9.10 – Resetting a Slow Metabolism 00:00:00
- 1. 10.1 – Sleep Cycle Science 00:00:00
- 2. 10.2 – Pre-Bed Routine Design 00:00:00
- 3. 10.3 – Nutrition Timing for Sleep 00:00:00
- 4. 10.4 – Caffeine and Blue Light Management 00:00:00
- 5. 10.5 – Breathing Techniques for Relaxation 00:00:00
- 6. 10.6 – Ideal Sleep Environment Setup 00:00:00
- 7. 10.7 – Tracking Sleep Quality with Wearables 00:00:00
- 8. 10.8 – Recovery Days vs. Rest Days 00:00:00
- 9. 10.9 – How Sleep Drives Muscle Repair 00:00:00
- 10. 10.10 – Creating a Lifetime Sleep Routine 00:00:00
- 1. 11.1 – Understand the Mind-Body Link in Movement 00:00:00
- 2. 11.2 – Breath Awareness Training for Stress Relief 00:00:00
- 3. 11.3 – Grounding Techniques Before Exercise 00:00:00
- 4. 11.4 – Mindful Reps and Tempo Control 00:00:00
- 5. 11.5 – Cognitive Benefits of Consistent Exercise 00:00:00
- 6. 11.6 – Using Movement as Emotional Reset 00:00:00
- 7. 11.7 – Managing Cortisol Through Active Recovery 00:00:00
- 8. 11.8 – Visualization for Performance and Calm 00:00:00
- 9. 11.9 – Balancing Effort and Ease in Training 00:00:00
- 10. 11.10 – Daily Mind-Body Check-In Routine 00:00:00
- 1. 12.1 – Understand Heart Rate Zones 00:00:00
- 2. 12.2 – Warm-Up and Mobility for Heart Safety 00:00:00
- 3. 12.3 – Design Your Cardio Plan (steady vs. intervals) 00:00:00
- 4. 12.4 – Tracking VO₂ Max and Endurance Progress 00:00:00
- 5. 12.5 – Nutrition for Heart Performance 00:00:00
- 6. 12.6 – Reducing Blood Pressure Through Exercise 00:00:00
- 7. 12.7 – Heart-Healthy Habits (quit smoking, stress control) 00:00:00
- 8. 12.8 – Low-Impact Cardio Alternatives 00:00:00
- 9. 12.9 – Signs of Overtraining or Heart Fatigue 00:00:00
- 10. 12.10 – Lifetime Heart-Health Maintenance Plan 00:00:00
- 1. 13.1 – Basics of Respiratory Fitness 00:00:00
- 2. 13.2 – Diaphragmatic Breathing Technique 00:00:00
- 3. 13.3 – Nasal vs. Mouth Breathing Performance Effects 00:00:00
- 4. 13.4 – Box Breathing for Stress and Focus 00:00:00
- 5. 13.5 – Breath Control During Strength Lifts 00:00:00
- 6. 13.6 – Breathing for Endurance Sports 00:00:00
- 7. 13.7 – Co₂ Tolerance Testing and Improvement 00:00:00
- 8. 13.8 – Breathing to Lower Heart Rate and Anxiety 00:00:00
- 9. 13.9 – Breath-Recovery After HIIT 00:00:00
- 10. 13.10 – Create Your Own Breathing Routine 00:00:00
- 1. 14.1 – How Bone Density Develops Over Time 00:00:00
- 2. 14.2 – Weight-Bearing Exercise Essentials 00:00:00
- 3. 14.3 – Joint Alignment and Mobility Basics 00:00:00
- 4. 14.4 – Calcium and Vitamin D Optimization 00:00:00
- 5. 14.5 – Resistance Bands for Joint Stability 00:00:00
- 6. 14.6 – Preventing Osteopenia and Osteoporosis 00:00:00
- 7. 14.7 – Safe Impact Training for All Ages 00:00:00
- 8. 14.8 – Stretch Balance for Joint Health 00:00:00
- 9. 14.9 – Pain Monitoring and Recovery Methods 00:00:00
- 10. 14.10 – Long-Term Joint Care Plan 00:00:00
- 1. 15.1 – Differentiate Flexibility vs. Mobility 00:00:00
- 2. 15.2 – Dynamic Warm-Ups Before Training 00:00:00
- 3. 15.3 – Static Stretching Post-Workout 00:00:00
- 4. 15.4 – Foam Rolling & Trigger Point Release 00:00:00
- 5. 15.5 – Hip and Shoulder Mobility Series 00:00:00
- 6. 15.6 – Balance Training for Joint Support 00:00:00
- 7. 15.7 – Active Range of Motion Drills 00:00:00
- 8. 15.8 – Desk and Daily Posture Reset 00:00:00
- 9. 15.9 – Weekly Mobility Progression Plan 00:00:00
- 10. 15.10 – Mobility Maintenance for Life 00:00:00
- 1. 16.1 – VO₂ Max and Lactate Threshold Basics 00:00:00
- 2. 16.2 – Building Aerobic Base (Zone-2 Training) 00:00:00
- 3. 16.3 – Interval Workouts for Performance 00:00:00
- 4. 16.4 – Breathing and Cadence Control 00:00:00
- 5. 16.5 – Fueling During Long Sessions 00:00:00
- 6. 16.6 – Cross-Training to Avoid Burnout 00:00:00
- 7. 16.7 – Mental Endurance Strategies 00:00:00
- 8. 16.8 – Tracking Mileage and Recovery 00:00:00
- 9. 16.9 – Signs of Overtraining 00:00:00
- 10. 16.10 – Peak Performance Taper Plan 00:00:00
- 1. 17.1 – Clarify Intrinsic and Extrinsic Motives 00:00:00
- 2. 17.2 – Identify Your Core “Why” for Training 00:00:00
- 3. 17.3 – Set SMART Fitness Milestones 00:00:00
- 4. 17.4 – Habit Stacking and Trigger Creation 00:00:00
- 5. 17.5 – Overcoming Motivation Dips 00:00:00
- 6. 17.6 – Accountability Systems (Buddy, Coach, App) 00:00:00
- 7. 17.7 – Using Visual Tracking Tools 00:00:00
- 8. 17.8 – Reward and Reflection Cycles 00:00:00
- 9. 17.9 – Rebuilding Consistency After Breaks 00:00:00
- 10. 17.10 – Identity Shift from Goal to Lifestyle 00:00:00
- 1. 18.1 – Create Clear Macro and Micro Goals 00:00:00
- 2. 18.2 – Weekly Check-In Templates 00:00:00
- 3. 18.3 – Assess Progress Beyond the Scale 00:00:00
- 4. 18.4 – Adjusting Goals Responsibly 00:00:00
- 5. 18.5 – Accountability Tools and Journaling 00:00:00
- 6. 18.6 – Peer and Coach Feedback Loops 00:00:00
- 7. 18.7 – Monthly Reflection Practices 00:00:00
- 8. 18.8 – Reward Structure for Milestones 00:00:00
- 9. 18.9 – Balancing Perfection vs. Progress 00:00:00
- 10. 18.10 – Annual Goal Reset Framework 00:00:00
- 1. 19.1 – Macro and Calorie Targets Made Simple 00:00:00
- 2. 19.2 – Building a 7-Day Meal Cycle 00:00:00
- 3. 19.3 – Batch Cooking and Portion Prep 00:00:00
- 4. 19.4 – Smart Grocery Planning 00:00:00
- 5. 19.5 – Tracking Apps and Accuracy Tips 00:00:00
- 6. 19.6 – Adjusting Macros for Goals 00:00:00
- 7. 19.7 – Hydration and Meal Timing Integration 00:00:00
- 8. 19.8 – Eating Out Without Losing Track 00:00:00
- 9. 19.9 – Avoiding Tracking Burnout 00:00:00
- 10. 19.10 – Sustaining Long-Term Balance 00:00:00
- 1. 20.1 – Understanding Label Sections 00:00:00
- 2. 20.2 – Decoding Serving Sizes 00:00:00
- 3. 20.3 – Identifying Hidden Sugars 00:00:00
- 4. 20.4 – Spotting Unhealthy Fats 00:00:00
- 5. 20.5 – Ingredient Order and Additives 00:00:00
- 6. 20.6 – Comparing Products Smartly 00:00:00
- 7. 20.7 – Recognizing Marketing Tricks 00:00:00
- 8. 20.8 – Allergen and Intolerance Awareness 00:00:00
- 9. 20.9 – Choosing Whole Over Processed 00:00:00
- 10. 20.10 – Empowered Shopping Decisions 00:00:00
- 1. 21.1 – Functional Training Principles 00:00:00
- 2. 21.2 – Posture Assessment Checklist 00:00:00
- 3. 21.3 – Core Engagement Basics 00:00:00
- 4. 21.4 – Movement Patterns (Hinge, Squat, Push, Pull) 00:00:00
- 5. 21.5 – Corrective Exercise Flow 00:00:00
- 6. 21.6 – Ergonomic Work Habits 00:00:00
- 7. 21.7 – Daily Alignment Drills 00:00:00
- 8. 21.8 – Mobility and Core Stability Combo 00:00:00
- 9. 21.9 – Avoiding Movement Compensation 00:00:00
- 10. 21.10 – Functional Strength Lifestyle 00:00:00
- 1. 22.1 – Outdoor Training Benefits 00:00:00
- 2. 22.2 – Equipment-Free Workout Design 00:00:00
- 3. 22.3 – Trail and Terrain Safety 00:00:00
- 4. 22.4 – Weather-Adapted Sessions 00:00:00
- 5. 22.5 – Community and Group Workouts 00:00:00
- 6. 22.6 – Adventure Fitness (rock climb, hike, bike) 00:00:00
- 7. 22.7 – Outdoor Mindfulness Techniques 00:00:00
- 8. 22.8 – Tracking Outdoor Performance 00:00:00
- 9. 22.9 – Eco-Fitness and Sustainability 00:00:00
- 10. 22.10 – Integrating Nature into Daily Fitness 00:00:00
- 1. 23.1 – Recognizing Signs of Overuse 00:00:00
- 2. 23.2 – Dynamic Warm-Up Blueprint 00:00:00
- 3. 23.3 – Proper Cool-Down Sequence 00:00:00
- 4. 23.4 – Active Recovery Workouts 00:00:00
- 5. 23.5 – Mobility for Joint Preservation 00:00:00
- 6. 23.6 – Using Heat and Cold Therapy 00:00:00
- 7. 23.7 – Managing Inflammation Through Diet 00:00:00
- 8. 23.8 – Common Injury Rehab Basics 00:00:00
- 9. 23.9 – When to Seek Professional Help 00:00:00
- 10. 23.10 – Recovery Habit Integration 00:00:00
- 1. 24.1 – Yoga Fundamentals and Breathing 00:00:00
- 2. 24.2 – Core Balance and Stability Drills 00:00:00
- 3. 24.3 – Beginner to Intermediate Flow Sequence 00:00:00
- 4. 24.4 – Postural Alignment in Poses 00:00:00
- 5. 24.5 – Restorative Stretch Techniques 00:00:00
- 6. 24.6 – Mindful Transitions and Breath Linking 00:00:00
- 7. 24.7 – Building Balance Confidence 00:00:00
- 8. 24.8 – Yoga for Stress Release 00:00:00
- 9. 24.9 – Creating Your Own Daily Flow 00:00:00
- 10. 24.10 – Long-Term Yoga Habit Development 00:00:00
- 1. 25.1 – Kickboxing Fundamentals and Form 00:00:00
- 2. 25.2 – Basic Combos and Footwork 00:00:00
- 3. 25.3 – Shadow Boxing and Tempo Control 00:00:00
- 4. 25.4 – High-Intensity Interval Rounds 00:00:00
- 5. 25.5 – Core Conditioning Integration 00:00:00
- 6. 25.6 – Speed and Power Drills 00:00:00
- 7. 25.7 – Defensive Movement Patterns 00:00:00
- 8. 25.8 – Endurance Rounds and Recovery 00:00:00
- 9. 25.9 – Kickboxing for Stress Relief 00:00:00
- 10. 25.10 – Full-Body Dynamic Conditioning Program 00:00:00
Course overview
Lesson Overview
1.23 – Portion Control Without Measuring Tools: Portion control doesn’t need scales or measuring cups to feel simple and natural. You can use your hand as a guide: a palm-sized portion of protein, a fist of carbs, a thumb of healthy fats, and two full hands of vegetables. This method works anywhere — restaurants, family dinners, and even vacations — so you stay consistent no matter where you eat. Eating slower gives your brain time to notice fullness before overeating happens. Drinking water before meals helps calm hunger signals and prepares your stomach for food. Choosing smaller plates can also make portions feel satisfying without adding calories. You pay attention to how you feel after meals so you learn which portion sizes keep you energized instead of weighed down. These habits make you more aware of what your body needs, not what old habits demand. Over time, you become confident in choosing the right amount without stress or strict rules. Portion control becomes a supportive tool that helps you enjoy food while protecting progress.
About this course
A complete guide to mastering your physical and mental health through sustainable fitness habits, smart nutrition, and realistic daily routines. You’ll explore strength, flexibility, endurance, and balance while learning how food fuels performance, recove
This course includes:
- Lifetime access to course materials