MODULE 1 - GETTING STARTED
MODULE 2 - MINDSET
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Why Mindset Matters (4:52)
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Trust Me & Trust the Process (8:17)
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Fat Loss is HARD (5:46)
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DONE is better than PERFECT (7:18)
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Learn From Mistakes (Having a Growth Mindset) (6:12)
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Why Motivation SUCKS (And why you shouldn't rely on it) (7:46)
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Lower Your Expectations (5:30)
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The goal isn't to "endure" the diet/suffer (3:59)
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You Have To Believe It's Possible (6:41)
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What to expect (13:55)
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Are you COACHABLE? (32:42)
MODULE 3 - TAKING MEASUREMENTS
MODULE 4 - JOURNALLING MODULE
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Intro (4:46)
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Effective Goal Setting (8:31)
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CBT (7:04)
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Non-Hunger Eating
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Ambivalence (12:16)
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Limiting Beliefs (19:14)
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Managing the Urge (13:51)
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Family Beliefs around Food and Exercise
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Pleasureable Activities Worksheet (7:44)
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Are you REALLY tracking everything?
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Are you too hard on yourself? (46:27)
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Focusing on what really matters (19:01)
MODULE 5 - FAT LOSS 101
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How do you lose weight? (NEW) (46:22)
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Calculating MAINTENANCE calories (34:21)
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Calories - how many? (22:39)
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Flexible Dieting (37:59)
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Macros - Protein, carbs and fat (13:00)
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Nutrition 101 (20:23)
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How to eat (14:29)
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How to make Dieting Easier (and NOT be hungry) (20:51)
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Weekly deficit (14:35)
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SUPPLEMENTS (39:05)
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MAINTENANCE - THE ULTIMATE GUIDE (56:14)
MODULE 6 - TROUBLESHOOTING
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How do you stay motivated??? (84:35)
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Non-Hunger Eating (intro) (25:32)
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Navigating the weekend (23:03)
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Dealing with Cravings (32:34)
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SNACKING! (22:37)
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Why is social eating so fucking hard??? (39:24)
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Eating out - Managing your social life (important events vs weekly stuff) (30:56)
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PMS, your period, and the diet (24:51)
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Stress (22:40)
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Dealing with fluctuations
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What to do on vacation (21:23)
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What to do when you're SICK (12:59)
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Shabbat (19:25)
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Don't Get Too Hungry: The Elephant & The Rider (7:05)
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Religious Fasts - How to manage fast days (11:08)
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Summer Holidays (Vacation) (25:09)
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Getting back on track after the summer break (or any break) (27:47)
MODULE 7 - USING MY FITNESS PAL (MFP)
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How to set up MFP (6:43)
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How to Track using MFP
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A day of tracking (what it should look like) (6:57)
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Tracking - Self-Assessment
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How to add me as a "friend" on MFP (and make your diary visible to me) (3:01)
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Fact Checking MFP (& food list) (11:31)
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Creating "My Meals" on MFP (6:25)
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How to Track home cooked meals (5:25)
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Home-cooked meals 2: Using "My Recipes" (8:44)
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How to track when eating out (14:26)
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Setting up MFP with your "Anchor Points" (3:20)
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Adding Vegetables to MFP (2:36)
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How to change your calorie targets in MFP (2:59)
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How to see your protein targets in MFP (1:17)
MODULE 8 - PLANNING
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Intro (why we are doing this) (14:16)
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Eating at regular meal times/deciding on "Anchor Points" (14:55)
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Spreading your calories out throughout the day/setting calorie targets for each meal (6:40)
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Coming up with "Go-to" meals (17:20)
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Make sure you have some "emergency"/worst-case scenario meals (16:41)
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Add these "go-to" meals to MFP (6:26)
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Make a shopping list (6:21)
MODULE 9 - COOKING & MEAL PREP
MODULE 10 - NON-HUNGER EATING
MODULE 11 - TRAINING
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Why is Strength Training so important? (10:39)
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Beginner to Strength Training? WATCH THIS! (22:07)
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SUPERSETS: How to perform the movements. (4:24)
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REST: How much should I rest between sets? (5:37)
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How HEAVY should I lift? (5:45)
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WARMUPS: How should I warm up? (Beginners-Intermediate) (7:17)
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Warm-up Guide (Intermediate-Advanced) (12:48)
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SORENESS: How sore should I be after my workouts? (4:20)
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Range of Motion (4:13)
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How to PROGRESS (Progressive Overload) (5:23)
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HIIT (with pdf)
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Deload Weeks (7:06)
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Basic Nutrition Strategies for Training (19:43)
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Advanced Nutrition Strategies for Training (15:35)
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How to write your own training programmes (draft)
MODULE 12 - LIFESTYLE
MODULE 13 - WOMEN
MODULE 14 - PSYCHOLOGY RESOURCES
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How not to let your mind fuck this up (9:10)
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Cognitive Distortions & CBT
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Exploring Your Family's Beliefs around Food (33:52)
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The Pros & Cons of Change (9:13)
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2 Types of Clients (which one are you?) (24:25)
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Your Mind: The Rider and the Elephant (7:05)
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Relaxation resources - dealing with stress and anxiety
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Understand Yourself - The Best Personality Test in the World
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Managing the Urge
MODULE 15 - ADVANCED FAT-LOSS STRATEGIES
