Free Fitness Resources
Six Pack Ab Challenge
This is an ab challenge designed to build a more defined six pack!
Includes:
gym version
at home/equipment free version
video demonstrations of all exercises
explanation for why each exercise is picked
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At Home Workout Program
This is an at home workout program designed to be done with just bodyweight and resistance bands!
Use it for:
travel
a program deload
to change things up
if you have to take time away from the gym
simply to workout at home if that’s what you prefer!
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How to Eat & Train around your Menstrual Cycle
A how-to guide on planning your nutrition and exercise around your menstrual cycle in order to:
balance hormones
optimize fat loss
This guide is designed to accompany Fat Loss FOR WOMEN | NUTRITION & TRAINING based on your MENSTRUAL CYCLE, which can be found by clicking the link here. It includes a breakdown of the hormonal changes throughout the menstrual cycle, how to change your training intensity throughout your cycle, and how to use your cycle to lose fat more efficiently.
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Weekly Macro Averager
This tool is designed to allow you to use more intuitive eating strategies while still hitting your weekly average macro goals. Eating the same number of calories and macros every day can get quite boring and isn’t conducive to everyday life nor to learning to eat intuitively and not having to track everything. This tool gives you the freedom to listen to your body and still make sure you stay on track.
Usage notes:
the video demonstration for how to use this tool and why its useful can be found here and linked in the second tab of the document
step by step instructions for how to use it can be found on the second tab
excel is required to open this document
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Macro Perfector
This tool is designed to help you find your PERFECT macros for YOUR body. Different people will function better on different macro ratios so following a generic suggestion from a macro calculator might be hindering your progress. This tool gives you the opportunity to pinpoint exactly what maro ratios make you feel best—from your energy, to your hunger, digestion, and recovery.
Usage notes:
the video demonstration for how to use this tool and why it’s useful can be found here
excel is required to open this document
Get the Perfector Tool
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The Fitness Starter Kit
Ep. 1 Cheat Sheet
A list of small, sustainable changes you can make to improve your health in two categories: relationship to health & physical health
This cheat sheet is designed to accompany Episode 1 of my Fitness Starter Kit series which you can watch here. It includes lists of both positive (additive) and negative (subtractive) changes you can make to help you reach your fitness goals without feeling overwhelmed. There is bound to be a few changes you’ll see on here that you can easily implement since it covers all four pillars of health:
nutrition
exercise
sleep
stress
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Lose fat, Build muscle, Get lean
This resource guide lists my top videos to help you learn the basics of getting lean. It includes my best videos on how to lose fat and also my best videos on how to build muscle. It was created to be a supplementary resource to my video on how to get a flat stomach.
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Cardio Info Guide
This 7 page PDF links to 9 different posts from me about cardio. The combination of these posts gives you an understanding of not only why cardio is not ideal for long term fat loss but also how it can be implemented in a healthy way to help you achieve your fitness goals.
These posts also discuss:
how much cardio I personally did to get abs
why I don’t do any cardio on a reverse diet
the benefits of HIIT
how to hit your step goals
Why I am so passionate about sharing this information
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Build Curves & Get a Small Waist
This guide contains supplementary material to my video on how to build curves and get a small waist. It goes into specific exercises to use for specific body parts, as well as how to maximize training frequency to build muscle in the right place.
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CBD Resources
This 6 page PDF links to 8 of my favorite articles/videos that I found while researching CBD and its effects on the body. This PDF is supplemental material for my video titled CBD Benefits, Science, & Side Effects. I recommend you watch that video first for context and then dive into the additional resources linked in this document to learn more
These links elaborate on:
the endocannabinoid system
how CBD works
the benefits of CBD
links to studies on CBD and Cannabinoids
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Topical Steroid Withdrawal Resources
This document is a comprehensive and organized list of everything I did to heal from Topical Steroid Withdrawal 350% faster that the doctor predicted I would. This document accompanies my 1 Year Topical Steroid Withdrawal update video: HOW I CURED Eczema & Topical Steroid Withdrawal NATURALLY. I recommend watching that video for full context on my healing journey.
These links elaborate on my
symptoms
skincare routine
dietary changes
supplements for healing
detox protocol
mindfulness, sleep, & sleep practices
Get the Guide
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