• ▶️CONGRATS & WELCOME!

• ⚠️IMPORTANT INFO

• 🥑MEAL GUIDE INFO

• 📝RESOURCES

• GOAL SETTING & MANIFESTING

• LEANING DOWN WHILE GAINING MUSCLE (RE-COMP)

• MEALS & MACROS

• DEALING WITH "PROBLEM AREAS"

• WORKOUT AND DIET FIXES FOR PERI & MENOPAUSE2

• ❓Q&A REPLAYS3

• WEEK 1 PDF5

• WK1-DAY 1: STRENGTH | LOWER6

• WK1-DAY 2: STRENGTH | UPPER5

• WK1-DAY 3: HIIT *OR* METCON & AESTHETICS2

• WK1-DAY 4: LOWER | SHAPE & SHRED7

• WK1-DAY 5: UPPER | SHAPE & SHRED3

• WK1-DAY 6: HIIT *OR* METCON8

Delayed 5 days

• WEEK 2 PDF1

• WK2-DAY 1: STRENGTH | LOWER2

• WK2-DAY 2: STRENGTH | UPPER2

• WK2-DAY 3: HIIT *OR* METCON7

• WK2-DAY 4: LOWER | SHAPE & SHRED

• WK2-DAY 5: UPPER | SHAPE & SHRED2

• WK2-DAY 6: HIIT *OR* METCON & AESTHETIC4

Delayed 10 days

• WEEK 3 PDF2

• WK3-DAY 1: STRENGTH | LOWER4

• WK3-DAY 2: STRENGTH | UPPER2

• WK3-DAY 3: HIIT *OR* METCON2

• WK3-DAY 4: LOWER | SHAPE & SHRED2

• WK3-DAY 5: UPPER | SHAPE & SHRED2

• WK3-DAY 6: HIIT *OR* METCON & AESTHETIC2

Delayed 15 days

• WEEK 4 PDF

• WK4-DAY 1: STRENGTH | LOWER4

• WK4-DAY 2: STRENGTH | UPPER

• WK4-DAY 3: HIIT *OR* METCON & AESTHETIC2

• WK4-DAY 4: LOWER | SHAPE & SHRED

• WK4-DAY 5: UPPER | SHAPE & SHRED

• WK4-DAY 6: HIIT *OR* METCON & AESTHETIC

Delayed 31 days

• WHAT TO DO NEXT29

• MACROS/MEALS