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Weight Loss Warriors: fitness, nutrition, & self improvement
Welcome! (bookmark: weightlosswarriors.co)
START HERE
Discounted Macro Plans for members
Your Membership Agreement
ZOOM WORKOUT LINK & GROUP CHATâ¨
Recommended Books & Apps
WLW Survey + Content Request Form
TRANSFORMATION CONTEST [January & February 2023]
Suggested Diet + Workout Plan
DIET RESOURCES
Exactly How You'll Lose Weight Healthily
Macro Cheat Sheet & Grocery List
Calculate Your Calorie Needs
Meal Plan Templates: 1200, 1500, 1800+ Calories
50 cheap & healthy meal ideas
Fit Snack Ideas
Easy Dieting Tips, Low Cal & Filling Foods
Printable Meal & Workout Trackers
Holiday Eating Tips
High PROTEIN Ideas
Intermittent Fasting, Low Carb, Vegetarian + Meat Eaters Meal Plan
Fit Travel Guide
FITNESS EXTRAS
Essential WARM UP routine
Beginner strength workouts: 3 days
Exercise Demonstrations & How Much to Workout
YouTube Workouts (cardio, pilates, dance, yoga, & walking)
Bodyweight only workout plans
HIIT Cardio Workouts ebook
MONTH 1 WORKOUTS & TOOLS
Wk 1: Starting Lifts & Macros Lesson
Wk 2: Supersets, Drop Sets, & Pyramid Sets + Fiber, Sodium, and Sugar
Wk 3: Pyramid Sets + How Alcohol Affects Fat Loss & Muscle
Wk 4: Strength, Hypertrophy, & Supersets + How Stress Affects Weight
How much weight to lift & rest periods
How to make meals super satisfying + PFF Method
Low Carb Meals & Low Sugar Snacks!
Low cal desserts
HIIT cardio vs LISS cardio: which is best for you?
GI index chart for balanced blood sugar
10 Min. Bodyweight Legs w/ Leah (10:06)
30 min. Bodyweight Video w/ Leah: cardio & strength
30 Minute Strength w/ Leah Video
MONTH 2
Wk 5: Supersets, Trisets, and Intermittent Fasting
Wk 6: J-Lo Inspired Muscle Building Workouts
Wk 7: Negative Reps & Burning Stubborn Fat
Wk 8: Strength Building & Muscle Growth
Tips to reduce snacking/mindless eating
Do *you* need Vitamins?
Trigger Foods & Thought for the Week
All About Cheat Meals (4:48)
PCOS nutrition lesson & meal plan
What are Super-Efforts? Why do you need them?
Hormones for Women Lessons
30 Min Body Weight Cardio & Strength Video with Leah (28:52)
30 Min At Home LEG Workout with Leah
MONTH 3
Wk 9: Unilateral Training + Detoxing
Wk 10: Push/Pull Days + Reverse Dieting
Wk 11: Drop Sets & Retaining Muscle
Wk 12: Pause Reps & Carb Cycling
Energy Leaks + Thought for the Week
10 Ways to Increase NEAT
Sugar Addiction 101
How to get past a plateau
Top 8 Fat Burning Supplements
Guest Trainer: Beth C., Dance Fitness: 1 hour class! (49:33)
20 Minute at-home Leg workout video with Leah (22:20)
Home Leg & Ab workout video with Leah
Bonus Workout Video: 15 Minute Arms w/ Leah
20 min CORE strengthening video with Leah
MONTH 4
Wk 13: Plyometric Bursts & Weight Fluctuation
Wk 14.1: Deload Week + Supplements Overview
Wk 14.2: Home modifications wk 14
Wk 15: Big 3 Training + The Thyroid Hormones
Wk 16: Isometric Holds + Why You're Not Losing Weight
Shoulder Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (9:15)
Collagen Benefits, CBD, restrictive beliefs, & dry brushing
Shadow Work Journaling to Transform Pain
Standards, not goals
Discipline Tips & Olympic Gymnast Secrets
Balancing Social Eating + Weight Loss
Personal Power Mindset + Thought for the Week
EXPRESS workout w/ Leah: 15 min bodyweight
10 Min HIIT Cardio with Leah (Intense!)
25 min full body workout video with leah
MONTH 5
Wk 17: Plyos + Hypertrophy & Strategies to Stop Over Eating
Wk 18.1: Personal Records + Keto
Wk 18.2: Use these workouts for home
Wk 19: Full Body Lifts + Over Training
Wk 20: Negative Reps + Full Body & The Effects of SUGAR!
Intuitive eating for weight loss
Anti-Inflammatory Food Charts
How to break and change a habit for good (5:00)
KNEE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (7:55)
5 Easy, Healthy Lunches
Amazing Ayurveda Health Tips! (videos, guide, and more)
BACK/CORE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (10:05)
Reflecting on Relaxing: Journal Prompts
10 Minute Moderate Cardio w/ Leah (video)
15 Minute Home Cardio Video with Leah
BONUS 30 MINUTE VIDEO WORKOUT WITH LEAH (26:31)
MONTH 6
Wk 21: Hypertrophy
Wk 22: Supersets Workouts + Metabolic Health
Wk 23: Unilateral Training + Dietary Fat
Wk 24: Strength Training Week with Plyos/Cardio Bursts
Cancer Starving Nutrition Tips
Does Fiber Have Calories? How to Boost Immunity
Foods that help specific body parts
20 Minute Abs, Cardio & Stretching Video with Leah
10 MINUTE CARDIO VIDEO WITH LEAH
30 Minute Workout Video with Leah
30 Min Workout At Home w/ Leah: Legs & Cardio
MONTH 7
Wk 25: Hypertrophy + Weight Loss Tips
Wk 26: Push/Pull Split + Inflammation
Wk 27: Drop Sets + Limiting Beliefs & Body Fat
Wk 28: Compound lifts + Protein Synthesis
Mantras, Yogic Diet, & Doshas with Leah
What to eat and what not to eat for your "Dosha"
Living Your Truth.
3 Essential Meditation Techniques for Anxiety
What is True Hunger vs Toxic Hunger?
10 Minute HIIT Cardio Video with Leah
15-min Mini Strength Workout with Leah
20 Min Mobility & Stretching Video with Leah
MONTH 8
Wk 29: Personal Records, Sleep & Fat Loss
Wk 30: 3 Full body + 1 Upper + 1 Lower
Wk 31: Endurance Training + Ab Definition tips
Wk 32: Dr. Murphy's Superset Week
Strength versus hypertrophy: best training types
Nutrition Q&A, parts 1 + 2
Toxins to Avoid for the Human Body
Remove Your Money Blocks + Make $$$ Tips
Low Impact Cardio-Dance Class with Beth (45mins)
10 minute LOW IMPACT CARDIO VIDEO w/ Leah
MONTH 9
Wk 33: Burpee Week + Omega 3, 6, & 9s
Wk 34: FULL BODY WEEK
Wk 35: Arms challenge week (PUSH & PULL)
Week 36: Slimming, Defining Workouts & Plyos
Acid/Alkaline Diet Truths vs Myths (3:50)
6 Most Effect Sleep & Anxiety Supplements
60 Min Yoga Class on Paper
Insulin Resistance Cheat Sheet
20 Min Leg Workout Video with Leah
40 Min Workout Video with Leah
MONTH 10 WORKOUTS
Wk 37: Olympic Training Inspired Workout week
Wk 38: Booty Week & AMINO ACIDS
Wk 39: Drop Sets!
Wk 40: Bodyweight & Dumbbells + Travel Nutrition
Blood Type Diet Myth
Manifesting Homework
MINDSET MASTERCLASS by Leah (46:58)
MONTH 11 WORKOUTS
Wk 41: Resistance band/Dumbbell workouts
Wk 42: Plyo focused
Wk 43: Supersets, Trisets, and How the Body Burns Fat
Wk 44: Unique Exercises + Strength
Low Carb vs High Carb & Weight Loss
How To De-Bloat FAST
MONTH 12
Wk 45: Tri Sets + 200 Rep Squat Challenge Video
Wk 46: Bikini Body Workouts 6x a Wk
Wk 47: Hypertrophy & strength workouts!
Wk 48: PUSH & PULL WEEK
Energy Leaks + Thought for the Week
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