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Weight Loss Warriors: fitness, nutrition, & self improvement
Welcome! (bookmark: weightlosswarriors.co)
How to get started - intro video! (3:22)
Discounted Macro Plans for members
Your Membership Agreement
Join our Group Chat HERE!
Diet tools
Leah's 3 Day Reset & Helpful Articles
Holiday Eating Tips & High Protein Vegetarian Foods
Macro Cheat Sheet, Grocery List, Recipes
How to use MyFitnessPal to track macros (3:23)
Low Calorie, Filling Foods
CALORIE NEEDS FORMULA
Fitness bonuses
How much should you workout? + Exercise Demonstrations
Bonus workouts to use anytime
10 Minute Deep Stretch with Leah (9:28)
6 Proven Fat Loss Ingredients (fat burning supps 101) (8:07)
200 rep ab challenge video
HIIT Cardio Workouts
Warm Up Exercise List & Warm Up Video
Fit Travel Guide
Hormones for Women Lessons
Bonus mindset trainings
What is manifesting, can you out train a bad diet?
Discipline Tips & Olympic Gymnast Secrets
Subconscious mind hacks
Leah's Recommended Books & Apps
Types of meditation (vipassana is home base!)
Week 1 - WORKOUTS START HERE!
Week 1 Lifts & Macros Lesson
How much weight to lift & rest periods
Mindset Work: Identity (0:59)
How to make a meal super satisfying
30 Minute Strength w/ Leah Video
Macro Friendly desserts
Week 2
Lifts: Supersets, Drop Sets, & Pyramid Sets + Fiber, Sodium, and Sugar
Week 2 mindset work
10 Min. Bodyweight Legs w/ Leah (10:06)
Exactly how to meditate & balance your chakras
List of Low Carb Meals
30 min. Bodyweight Video w/ Leah: cardio & strength
Week 3
Lifts: Pyramid Sets + How Alcohol Affects Fat Loss & Muscle
HIIT cardio vs LISS cardio: which is best for you?
Mindset Work: Healing Meditation & Chakras Intro
3-2-1 Brain Mastery & Chakra Guide
30 Min Body Weight Cardio & Strength Video with Leah (28:52)
Week 4
Lifts: Strength, Hypertrophy, & Supersets + How Stress Affects Weight
Forgiveness Journaling + March 2021 Q&A
Breathing techniques follow along video
3 home or travel workouts
Week 5
Lifts: Supersets, Trisets, and Intermittent Fasting
Trigger Foods
All About Cheat Meals (4:48)
What are Super-Efforts? Why do you need them?
Do *you* need Vitamins?
Week 6
Lifts: Supersets, Trisets, and How the Body Burns Fat
Energy Journaling and Energy Leaks
20 Minute at-home Leg workout video with Leah (22:20)
Natural Hormone Healing Video + Cardio or weights first Video
Week 7
Lifts: Plyometric Bursts & Weight Fluctuation
Fear of loss journaling
Sugar Addiction 101
How to get past a plateau
20 min CORE strengthening video with Leah
Week 8
Lifts: Negative Reps & Burning Stubborn Fat
Building Confidence + Wealth Abundance Mindset
Guest Trainer: Beth C., Dance Fitness: 1 hour class! (49:33)
Exactly how to structure workouts
Anxiety Diffusing Exercise
Week 9
Lifts: Strength Building & Muscle Growth
Respecting the Body + Virtual Vision Boards (3:01)
Shoulder Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (9:15)
Collagen Benefits, CBD, restrictive beliefs, & dry brushing
Shadow Work Journal Prompts
Week 10
Lifts: 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
Mindset Exercise to Love Your Body
Week 11
Lifts: Push/Pull Days + Reverse Dieting
Adjusting Calorie Intake/Macros - May 2023 Q&A
BACK/CORE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (10:05)
SELF FORGIVENESS: Ho’oponopono
Week 12
Lifts: Drop Sets & Retaining Muscle
Wk 12 Mindset Work (Breathwork pt 1)
25 min full body workout video with leah
Balancing Social Eating + Weight Loss
Week 13
Lifts: Pause Reps & Carb Cycling
Wk 13 Mindset Work (Breathwork pt 2)
A note on shifting your language
EXPRESS workout w/ Leah: 15 min bodyweight
Intuitive eating for weight loss
Week 14
Lifts: Deload Week + Supplements Overview
Lifts: Home modifications wk 14
Communication Meditation
Home Leg & Ab workout video with Leah
Week 15
Lifts: Big 3 Training + The Thyroid Hormones
Mindset Work: A Letter to Yourself
10 MINUTE CARDIO VIDEO WITH LEAH
Anti-Inflammatory Food Charts
Week 16
Lifts: Isometric Holds + Why You're Not Losing Weight
"This Body Is..." Guided Meditation by Leah
25 Min Yoga Video (hard)
10 Min HIIT Cardio with Leah (Intense!)
Week 17
Lifts: Plyos + Hypertrophy & Strategies to Stop Over Eating
How to break and change a habit for good (5:00)
Mindset Work: Finding your purpose
Week 18
Lifts: Personal Records + Keto
Use these workouts for home
Healing Your Body meditation
Amazing Ayurveda Health Tips! (videos, guide, and more)
Week 19
Lifts: Full Body Lifts + Over Training
MINDSET MASTERCLASS by Leah (46:58)
20 Min Easy Yoga & Stretching with Leah
10 Minute Moderate Cardio w/ Leah (video)
Week 20
Lifts: Negative Reps + Full Body & The Effects of SUGAR!
40 Minute Slow Yoga (Mind-Clearing)
15 Minute Home Cardio Video with Leah
Week 21
Lifts: Hypertrophy
BONUS 30 MINUTE VIDEO WORKOUT WITH LEAH (26:31)
Breath technique matters
Week 22
Lifts: Supersets Workouts + Metabolic Health
Open your Heart Chakra + Love Meditation
Balance Your Menstrual Cycle with Food & Heal Yo-Yo Dieting
30 Minute Workout Video with Leah
Week 23
Lifts: Unilateral Training + Dietary Fat
Guided Meditation with Leah
Does Fiber Have Calories? How to Boost Immunity
Foods that help specific body parts
20 Minute Abs, Cardio & Stretching Video with Leah
Week 24
Lifts: Strength Training Week with Plyos/Cardio Bursts
Low Impact Cardio-Dance Class with Beth (45mins)
Meditation Masterclass, guided lecture
30 Min Workout At Home w/ Leah: Legs & Cardio
Week 25
Lifts: Hypertrophy + Weight Loss Tips
Meditation Masterclass, guided lecture 2
20 Min Mobility & Stretching Video with Leah
Week 26
Lifts: 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
Lifts: 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
Lifts: Personal Records, Sleep & Fat Loss
10 minute LOW IMPACT CARDIO VIDEO w/ Leah
Week 30
Lifts with guest trainer: powerlifting (5:25)
Home Workouts for this week
Strength versus hypertrophy: best training types
WEEK 31
Lifts: Endurance Training + Ab Definition tips
Nutrition Q&A, parts 1 + 2
WEEK 32
Lifts: Dr. Murphy's Superset Week
Guided Meditation
Week 33
Lifts: Burpee Week + Omega 3, 6, & 9s
40 Min Workout Video with Leah
Week 34
Lifts: Booty Week & AMINO ACIDS
20 Min Leg Workout Video with Leah
Week 35
Lifts: FULL BODY WEEK
Acid/Alkaline Diet Truths vs Myths (3:50)
Week 36
Lifts: Arms challenge week (PUSH & PULL)
Week 37
Lifts: Tri Sets & 200 Rep Squat Challenge Video
60 Min Yoga Class on Paper
Week 38
Lifts: Slow reps with range of motion & form focus
Week 39
Lifts: Drop Sets!
Week 40
Lifts: Olympic Training Inspired Workout week
Blood Type Diet Myth
Week 41
Lifts: Bodyweight & Dumbbells + Travel Nutrition
Travel Nutrition Sample Meal Plan
Week 42
Lifts: PUSH & PULL WEEK
Week 43
Lifts: Hypertrophy & strength workouts!
WEEK 44
Lifts: Unique Exercises + Strength
Week 45
Lifts: Resistance band/Dumbbell workouts
Week 46
Lifts: Plyo focused
Trigger Foods
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