When it comes to fat loss, exercise / training (especially cardio) seems to get a lot of the attention. Often, when a person’s progress stalls, one of the first things they do is increase exercise duration, frequency, or intensity - sometimes all three! While training is important, to bust through plateaus we need to look at four other things first. This is what I call the Hierarchy of Fat Loss.
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Nutrition
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Sleep
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Stress
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Daily Movement
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Training
Many of the habits and practices presented throughout our programs have a direct positive effect on our ability to carry out the other habits and practices. In order to get the best results possible it’s important to optimize each of these areas. If one or more of these areas are greatly suffering, that could be the reason why you aren’t seeing the results that you expected to see.
The non-negotiable habits and behaviors listed above aren't secrets. They're standards.....
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CURRICULUM + RESOURCES
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Nutrition
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What Is Good Nutrition?
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Protein
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Veggies
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Smart Carbs
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Healthy Fats
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Practice Portion Sizing / Control
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Post Workout Vs. Anytime Meals
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Hydrate Properly
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Eat More Whole Foods
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Eat Less Processed Foods
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Eat Enough Fiber
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Supplementation
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Alcohol Consumption
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Alcohol Explained – FAQs
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Caffeine Consumption
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BONUS: Navigating Eating Behaviors
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Navigating Eating Behaviors – Introduction
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Practicing Self-Care + Self-Awareness
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Learning + Honoring Physiological Cues
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Cultivating a Health Food Environment
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Navigating Social + Relationship Dynamics
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Sleep
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The Side Effects of Sleep Deprivation
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Stress
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Daily Movement
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Movement At Midlife + Beyond
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Building Movement + Recovery Skills
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Learning + Honoring Physiological Cues
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Staying Consistent With Structured Exercise
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Incorporating Regular Daily Movement
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Prioritizing Recovery
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Training
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How Much Physical Activity Is Enough?
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Exercise During Menopause – Where to Start
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General Goals of a Midlife Exercise Program
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Maintain or Gain Strength
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Develop or Maintain a Solid Aerobic Foundation
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Cardiovascular Training
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Improve the Function of the Pelvic Floor
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Maintain or Improve Functional Mobility
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Maintain or Improve Balance
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Maintain or Improve Power Output
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Rest + Recovery
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The Goals in Practice
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Structuring Your Workout Week
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Resources
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Healthy Proteins Shopping List
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Food Spectrums – General + Vegetarian + Fully Plant-Based
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Fruit + Veggies Shopping List
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Fruit + Veggies Infographic
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3 Steps for Prepping Your Veggies Infographic
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Super Shake Infographic
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Healthy Carbs Shopping List
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Healthy Fats Shopping List
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Portion Sizing Systems
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Hand-Sized Portions System
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Balanced Bento System
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Balanced Plate System
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Custom Nutrition Plan
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Moxie Meals – Recipes
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What Should I Drink Infographic
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Behavior Awareness Worksheet
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Red + Yellow + Green Light Foods
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Behavior Awareness Worksheet
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Healthy Eating Cheat Sheet
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Stress + Recovery Questionnaire
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Sleep Assessment Worksheet
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Sleep + Recovery Ideas
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Good Stress + Bad Stress Infographic
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Effects of Stress on the Body Infographic
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How to Stay in Shape When You’re Busy Infographic
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7 Effective Ways to Make More Time Infographic
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