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Weight Loss Warriors: fitness, nutrition, & self improvement
Welcome! (shortcut url: weightlosswarriors.co)
How to get started & Welcome Video (3:22)
Discounts: Nutrition Plans & Coaching Calls
Subscription Membership Agreement
Join our Group Chat!
EXTRA RESOURCES
Exercise Demonstrations
Extra workouts, including bodyweight only
10 Minute Deep Stretch with Leah (9:28)
Discipline & Consistency Tips
Leah's Recommended Books & Apps
How much weight to lift & rest periods
6 Proven Fat Loss Ingredients (fat burning supps 101) (8:07)
Types of meditation (vipassana is home base!)
Macro Cheat Sheet, Snack Ideas, Vegan Cookbook
Holiday Eating Tips
How to use MyFitnessPal to track macros (3:23)
Helpful Resources (articles, audio, videos, etc)
What is manifesting, can you out train a bad diet?
How to follow through with your goals - subconscious mind hacks
Week 1 - WORKOUTS START HERE!
Intro Lifts & Basics of Macros (1:18)
Week 1 Mindset Work: Identity (0:59)
Walking targets for month 1
How to make a meal super satisfying
Week 2
Intro to Super Sets, Drop Sets, & Pyramid Sets + Fiber, Sodium, and Sugar
Masculine & Feminine Energy/Yin & Yang
Bonus Video: 10 Minute Body Weight Legs (10:06)
Meditation 101: what, why, how?
Week 3
Pyramid Sets + How Alcohol Affects Fat Loss & Muscle
HIIT cardio vs LISS cardio: which is best for you?
Mindset Work: Healing Meditation & Chakras Intro
Chakra Balancing Guide
30 Min Body Weight Cardio & Strength Video with Leah (28:52)
Week 4
Strength, Hypertrophy, & Supersets + How Stress Affects Weight
Forgiveness Journaling + March 2021 Q&A
Breathing techniques follow along video
How LONG should you exercise?
Week 5
Supersets, Trisets, and Intermittent Fasting
Building Self Trust and Trigger Foods
All About Cheat Meals (4:48)
Month 2 Walking Targets
What are Super-Efforts? Why do you need them?
Week 6
Round 2: Supersets, Trisets, and How the Body Burns Fat
Energy Journaling & Sacred Geometry
20 Minute at-home Leg workout video with Leah (22:20)
Workout Q & A: cardio or weights first? How to structure a workout
Week 7
Plyometric Bursts & Weight Fluctuation
The Power of Stretching & Self Motivation
Sugar Addiction 101
How Crystal Healing Works
Week 8
Negative Reps & Burning Stubborn Fat
Building Confidence + Wealth Abundance Mindset
Guest Trainer: Beth Cline - 305 Dance Fitness: 1 hour class! (49:33)
Week 9
Strength Building & Muscle Growth
Respecting the Body + Virtual Vision Boards (3:01)
Shoulder Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (9:15)
Month 3 Walking Targets
Week 10
Unilateral Training + Detoxing
Mindset Work + Cultivating Peace Within and Without
KNEE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (7:55)
Bonus Workout Video: 15 Minute Arms w/ Leah
Week 11
Push/Pull Days + Reverse Dieting
Sound Healing 101
BACK/CORE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (10:05)
Week 12
Drop Sets & Retaining Muscle
Wk 12 Mindset Work (Breathwork pt 1)
25 min full body workout video with leah
Week 13
Pause Reps & Carb Cycling
Wk 13 Mindset Work (Breathwork pt 2)
A note on shifting your language
Month 4 Walking Targets
Week 14
Deload Week + Supplements Overview
Home modifications wk 14
Communication Meditation
Home Leg & Ab workout video with Leah
Week 15
Big 3 Training + The Thyroid Hormones
Mindset Work: A Letter to Yourself
10 MINUTE CARDIO VIDEO WITH LEAH
Week 16
Isometric Holds + Why You're Not Losing Weight
"This Body Is..." Guided Meditation by Leah
25 Min Yoga Video (hard)
Week 17
Plyos + Hypertrophy & Strategies to Stop Over Eating
How to break and change a habit for good (5:00)
Mindset Work: Finding your purpose
Month 5 Walking Targets
Week 18
Personal Records + Keto
Use these workouts for home
Healing Your Body meditation
Amazing Ayurveda Health Tips! (videos, guide, and more)
Week 19
Full Body Lifts + Over Training
MINDSET MASTERCLASS by Leah (46:58)
20 Minute Yoga with Leah
Week 20
Negative Reps + Full Body & The Effects of SUGAR!
Maintaining Healthy Bones & Joints from Physical Therapist, Jaime S.
40 Minute Slow Yoga (Mind-Clearing)
Week 21
Hypertrophy + Hormone Balancing
BONUS 30 MINUTE VIDEO WORKOUT WITH LEAH (26:31)
Month 6 Walking Targets:
Week 22
Supersets Workouts + Metabolic Health
Open your Heart Chakra + Love Meditation
Balance Your Menstrual Cycle with Food & Heal Yo-Yo Dieting
Week 23
Unilateral Training + Dietary Fat
Guided Meditation with Leah
Does Fiber Have Calories? How to Boost Immunity
Week 24
Strength Training Week with Plyos/Cardio Bursts
Low Impact Cardio-Dance Class with Beth (45mins)
Meditation Masterclass, guided lecture
Week 25
Hypertrophy + Weight Loss Tips
Walking Targets Month 7
Meditation Masterclass, guided lecture 2
Week 26
Push/Pull Split + Inflammation
Living Your Truth.
Mantras, Yogic Diet, & Doshas with Leah
What to eat and what not to eat for your "Dosha"
Week 27
Drop Sets + Limiting Beliefs & Body Fat
3 Essential Meditation Techniques for Anxiety
15-min Mini Strength Workout with Leah
Week 28
Compound lifts + Protein Synthesis
What is True Hunger vs Toxic Hunger?
Week 29
Personal Records, Sleep & Fat Loss
Month 8 walking targets
Week 30
Guest Trainer: Powerlifting Overview + Training with Megan (5:25)
Home Workouts wk 30
WEEK 31
Endurance Training + Ab Secrets for Women
WEEK 32
Dr. Murphy's Week of Workouts: Superset training
15 Minute breathwork routine with Leah
Week 33
Burpee Week + Omega 3, 6, & 9s
Month 9 Walking Targets
Week 34
Booty Week
20 Min Leg Workout Video with Leah
Week 35
Combo days
Acid/Alkaline Diet Truths vs Myths (3:50)
Week 36+
Arms challenge week (push/pull)
3 Cardio Workouts
Week 37
Wk 37 Tri Sets
Week 38
Slow reps with range of motion & form focus
Week 39
Drop Sets!
Building Self Trust and Trigger Foods
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