~ 12 Week Fitness Master Class ~
– 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 / Audio / Transcript / Home Work
2. Creating Goals: Identifying Barriers.
Video – 2 / Audio / Transcript / Home Work
3. Creating Goals: Goal Relevance & Short Term Goals.
Video – 3 / Audio / Transcript / Home Work
Mastering Healthy Habits
Lessons – 4 Through 6 (of 54)
1. Creating Habits: Creating Healthy Habits.
Video – 4 / Audio / Transcript / Home Work
2. Creating Habits: Positive and Negative Motivation.
Video – 5 / Audio / Transcript / Home Work
3. Creating Habits: Self Efficacy & Ambivalence.
Video – 6 / Audio / Transcript / Home Work
Mastering The Growth Mindset
Videos – 7 Through 11 (of 54)
1. Developing A Growth Mindset: Growing A Healthy Mindset.
Video – 7 / Audio / Transcript / Home Work
2. Developing A Growth Mindset: Embrace Your Weaknesses And Strengths.
Video – 8 / Audio / Transcript / Home Work
3. Developing A Growth Mindset: View Challenges As Opportunities.
Video – 9 / Audio / Transcript / Home Work
4. Developing A Growth Mindset: Focus On The Process Not The Results.
Video – 10 / Audio / Transcript / Home Work
5. Developing A Growth Mindset: Avoid The Pause Button Mindset.
Video – 11 / Audio / Transcript / Home Work
Mastering Your Environment
Lessons – 12 Through 16 (of 54)
1. Control Your Environment: Introduction.
Video – 12 / Audio / Transcript / Home Work
2. Control Your Environment: Kitchen Over Haul.
Video – 13 / Audio / Transcript / Home Work
3. Control Your Environment: Meal Planning.
Video – 14 / Audio / Transcript / Home Work
4. Control Your Environment: Create Your Environment.
Video – 15 / Audio / Transcript / Home Work
5. Control Your Environment: Away From Home.
Video – 16 / Audio / Transcript / Home Work
~ 12 Week Fitness Master Class ~
– 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 / Audio / Transcript / Home Work
2. Nutrition Fundamentals: The Truth About Carbs.
Video – 18 / Audio / Transcript / Home Work
3. Nutrition Fundamentals: The Truth About Fats.
Video – 19 / Audio / Transcript / Home Work
4. Nutrition Fundamentals: Understanding Macro Nutrients.
Video – 20 / Audio / Transcript / Home Work
5. Nutrition Fundamentals: Don’t Forget Water.
Video – 21 / Audio / Transcript / Home Work
Mastering The Healthy Diet
Lessons – 22 Through 25 (of 54)
1. The Healthy Diet: Dieting 101.
Video – 22 / Audio / Transcript / Home Work
2. The Healthy Diet: The Truth About Sugar.
Video – 23 / Audio / Transcript / Home Work
3. The Healthy Diet: The Truth About Processed Foods & Refined Grains.
Video – 24 / Audio / Transcript / Home Work
4. The Healthy Diet: Intuitive Eating For Maximum Success.
Video – 25 / Audio / Transcript / Home Work
5. The Healthy Diet: The Best Strategy.
Video – 26 / Audio / Transcript / Home Work
Mastering Managing Your Hunger
Videos – 27 Through 31 (of 54)
1. Managing Your Hunger: What IS Hunger?
Video – 27 / Audio / Transcript / Home Work
2. Managing Your Hunger: Understanding The Hunger Scale.
Video – 28 / Audio / Transcript / Home Work
3. Managing Your Hunger: Breaking The Bonds of Emotional Eating.
Video – 29 / Audio / Transcript / Home Work
4. Managing Your Hunger: Food Cravings.
Video – 30 / Audio / Transcript / Home Work
5.Managing Your Hunger: Uh Oh!, It’s The Weekend.
Video – 31 / Audio / Transcript / Home Work
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 / Audio / Transcript / Home Work
2. Fitting Exercise Into Your Life: Resistance Training.
Video – 33 / Audio / Transcript / Home Work
3. Fitting Exercise Into Your Life: Take No Excuses.
Video – 34 / Audio / Transcript / Home Work
4. Fitting Exercise Into Your Life: Make It Fun.
Video – 35 / Audio / Transcript / Home Work
5. Fitting Exercise Into Your Life: Exercise Progression & Burning More Calories.
Video – 36 / Audio / Transcript / Home Work
~ 12 Week Fitness Master Class ~
– 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 / Audio / Transcript / Home Work
2. Managing Stress: Stress & Health Behavior Change.
Video – 38 / Audio / Transcript / Home Work
3. Managing Stress: Releasing Stress.
Video – 39 / Audio / Transcript / Home Work
4. Managing Stress: Being Busy And Staying Healthy.
Video – 40 / Audio / Transcript / Home Work
5. Managing Stress: Managing Stress With Nutrition.
Video – 41 / Audio / Transcript / Home Work
Mastering Maintaining Motivation
Lessons – 42 Through 46 (of 54)
1. Maintaining Motivation: Are Your Goals Still Motivating?
Video – 42 / Audio / Transcript / Home Work
2. Maintaining Motivation: Reevaluating Your Plan.
Video – 43 / Audio / Transcript / Home Work
3. Maintaining Motivation: Health Is About More Than Weight Loss.
Video – 44 / Audio / Transcript / Home Work
4. Maintaining Motivation: Alternative Ways To Track Progress.
Video – 45 / Audio / Transcript / Home Work
5. Maintaining Motivation: Falling Off The Wagon.
Video – 46 / Audio / Transcript / Home Work
Mastering Continued Success
Videos – 47 Through 50 (of 54)
1. Ensuring Continued Success: Keys To Continued Success.
Video – 47 / Audio / Transcript / Home Work
2. Ensuring Continued Success: What To Do When Experiencing Plateaus.
Video – 48 / Audio / Transcript / Home Work
3. Ensuring Continued Success: Setting Proper Expectations.
Video – 49 / Audio / Transcript / Home Work
4. Ensuring Continued Success: Maintaining Your Goal.
Video – 50 / Audio / Transcript / Home Work
Mastering Putting It All Together
Lessons – 51 Through 54 (of 54)
1. Putting It All Together: Goals And Habits.
Video – 51 / Audio / Transcript / Home Work
2. Putting It All Together: Mindset And Environment.
Video – 52 / Audio / Transcript / Home Work
3. Putting It All Together: Healthy Eating.
Video – 53 / Audio / Transcript / Home Work