I often hear of people concerned and frustrated about not seeing results either working with a trainer or on their own. A couple of reasons why that might be:
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The lack of progressive overload. This means you are not gradually increasing the difficulty of your workout as your body is adapting to the current stress / demand of the exercises.
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Lack of adherence. This means you are not actually sticking to your plan CONSISTENTLY. You must match your behaviors to your goals.
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Poor / inconsistent nutrition habits. Diet / nutrition accounts for at least 70 percent of the health-and-weight loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes. "Cardio" has modest effects on body composition without concomitant dietary modifications. You absolutely must create a calorie deficit if you want to burn body fat. Again, you cannot "out-exercise" a poor diet.
​WE'RE HERE TO HELP!​
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WHAT'S INCLUDED
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MOXIE STUDIO ONLINE DAILY WORKOUTS - Progressive + Systematic + Evidence-Based
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A different workout each day of the week (the Daily Workout will be posted at 8pm the night before)
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Structured, progressive, systematic, periodized, evidence-based Integrated Training Program (4-Week Training Blocks).
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Limited space + equipment needed (just a few pairs of dumbbells + a booty band)
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Each week includes the following workouts:​
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Day 1: Total Body - Strength Endurance
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Day 2: Walk - Up to 1 Hour
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Day 3: Lower Body - Strength + Muscular Development
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Day 4: Upper Body - Strength + Muscular Development
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Day 5: Walk - Up to 1 Hour
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Day 6: Total Body - Stabilization Endurance
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Day 7: HIIT // Cardio - Metabolic Conditioning
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MOXIE 4-WEEK MEAL PLAN - No counting calories or tracking macros.​
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Woman - Body Recomposition: You want to lose less than 10 to 15 pounds of body fat, while simultaneously building muscle.​
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But here's the best part. I have converted the calories + macros into food portions that are equivalent to parts of your hand. (Specifically, your palm, fist, cupped hand, and thumb.) You'll follow your 4-Week Body Recomposition Meal Plan using our Hand-Size Portions System for hitting your calorie and macro targets. No weighing your food. No counting calories or tracking macros (unless you want to).
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DAILY LESSONS + TIPS
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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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What You Can Do
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Stress
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The Effects of Stress on the Body
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What You Can Do​
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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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