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Weight Loss Warriors: fitness, nutrition, & self improvement
Welcome! (bookmark: weightlosswarriors.co)
How to get started - intro video! (3:22)
Discounted Macro Plans for members
Your Membership Agreement
Join our Group Chat HERE!
Leah's Recommended Books & Apps
WLW Survey + Content Request Form
Diet tools
DIET TEMPLATES + SAMPLE MEAL PLANS
Easy Healthy Dieting Tips, Low Cal & Filling
Macro Cheat Sheet, Grocery List, Recipes
Holiday Eating + Protein Sources
GI index chart for balanced blood sugar
How to use MyFitnessPal to track macros (3:23)
Hormones for Women Lessons
6 Proven Fat Loss Ingredients (fat burning supps 101) (8:07)
CALORIE NEEDS FORMULA
Fitness bonuses
Exercise Demonstrations & How Much to Workout
Youtube cardio, pilates, dance, yoga, & walking
200 rep ab challenge video
HIIT Cardio Workouts ebook
Stretching Videos with Leah (9:28)
Fit Travel Guide
Beginner workouts: 3 days
Bodyweight only workout plans
Downloadable Fitness Tracker/Planners
WARM UP ROUTINE
Week 1 - WORKOUTS START HERE!
Week 1 Lifts & Macros Lesson
How much weight to lift & rest periods
Mindset Work + Quote of the Week (0:59)
How to make a meal super satisfying
30 Minute Strength w/ Leah Video
Macro Friendly desserts
Week 2
Lifts: Supersets, Drop Sets, & Pyramid Sets + Fiber, Sodium, and Sugar
Balance Work + Quote of the Week
10 Min. Bodyweight Legs w/ Leah (10:06)
Exactly how to meditate & balance your chakras
List of Low Carb Meals
30 min. Bodyweight Video w/ Leah: cardio & strength
Types of meditation (vipassana is home base!)
Week 3
Lifts: Pyramid Sets + How Alcohol Affects Fat Loss & Muscle
HIIT cardio vs LISS cardio: which is best for you?
Strengths/Weaknesses & Quote of the Week
3-2-1 Brain Mastery & Chakra Guide
30 Min Body Weight Cardio & Strength Video with Leah (28:52)
Do *you* need Vitamins?
Week 4
Lifts: Strength, Hypertrophy, & Supersets + How Stress Affects Weight
Forgiveness Work + Q&A + Quote of the Week
Breathing techniques follow along video
Tips to reduce snacking/mindless eating
30 Min At Home LEG Workout with Leah
Week 5
Lifts: Supersets, Trisets, and Intermittent Fasting
Trigger Foods & Quote of the Week
All About Cheat Meals (4:48)
PCOS nutrition lesson & meal plan
What are Super-Efforts? Why do you need them?
What is manifesting, can you out train a bad diet?
Week 6
Lifts: Supersets, Trisets, and How the Body Burns Fat
Energy Leaks + Quote of the Week
20 Minute at-home Leg workout video with Leah (22:20)
Natural Hormone Healing Video + Cardio or weights first Video
10 Ways to Increase NEAT
Week 7
Lifts: Plyometric Bursts & Weight Fluctuation
Fear of loss journaling + Quote of the Week
Sugar Addiction 101
How to get past a plateau
20 min CORE strengthening video with Leah
Week 8
Lifts: Negative Reps & Burning Stubborn Fat
Building Confidence + Wealth Abundance Mindset
Guest Trainer: Beth C., Dance Fitness: 1 hour class! (49:33)
Exactly how to structure workouts
Anxiety Diffusing Exercise + Quote of the Week
Week 9
Lifts: Strength Building & Muscle Growth
Respecting the Body + Virtual Vision Boards (3:01)
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
Quote of the Week
Week 10
Lifts: Unilateral Training + Detoxing
Mindset Work + Cultivating Peace Within and Without
KNEE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (7:55)
Bonus Workout Video: 15 Minute Arms w/ Leah
Mindset Exercise to Love Your Body + Quote of the Week
Week 11
Lifts: Push/Pull Days + Reverse Dieting
Adjusting Calorie Intake/Macros - May 2023 Q&A
BACK/CORE Injury Prevention & Management with Dr. Murphy, Professor of Kinesiology (10:05)
SELF FORGIVENESS: Ho’oponopono
Standards, not goals
Subconscious mind hacks
Week 12
Lifts: Drop Sets & Retaining Muscle
Mindset Work + Quote of the Week
25 min full body workout video with leah
Balancing Social Eating + Weight Loss
Discipline Tips & Olympic Gymnast Secrets
Week 13
Lifts: Pause Reps & Carb Cycling
Breathwork & Quote of the Week
A note on shifting your language
EXPRESS workout w/ Leah: 15 min bodyweight
Intuitive eating for weight loss
Week 14
Lifts: Deload Week + Supplements Overview
Lifts: Home modifications wk 14
Communication Meditation
Home Leg & Ab workout video with Leah
Personal Power Mindset + Quote of the Week
Week 15
Lifts: Big 3 Training + The Thyroid Hormones
Mindset: Letter to Yourself + Quote of the Week
10 MINUTE CARDIO VIDEO WITH LEAH
Anti-Inflammatory Food Charts
Week 16
Lifts: Isometric Holds + Why You're Not Losing Weight
"This Body Is..." Guided Meditation by Leah
25 Min Yoga Video (hard)
10 Min HIIT Cardio with Leah (Intense!)
Quote of the Week
Week 17
Lifts: Plyos + Hypertrophy & Strategies to Stop Over Eating
How to break and change a habit for good (5:00)
Mindset Work: Finding your purpose
Quote of the Week
Week 18
Lifts: Personal Records + Keto
Use these workouts for home
Healing Your Body + Quote of the Week
Amazing Ayurveda Health Tips! (videos, guide, and more)
Week 19
Lifts: Full Body Lifts + Over Training
MINDSET MASTERCLASS by Leah (46:58)
10 Minute Moderate Cardio w/ Leah (video)
Week 20
Lifts: Negative Reps + Full Body & The Effects of SUGAR!
40 Minute Slow Yoga (Mind-Clearing)
15 Minute Home Cardio Video with Leah
Reflecting on Relaxing: Journal Prompts
Week 21
Lifts: Hypertrophy
BONUS 30 MINUTE VIDEO WORKOUT WITH LEAH (26:31)
Breath technique matters
Cancer Starving Nutrition Tips
Week 22
Lifts: Supersets Workouts + Metabolic Health
Open your Heart Chakra + Love Meditation
Balance Your Menstrual Cycle with Food & Heal Yo-Yo Dieting
30 Minute Workout Video with Leah
Week 23
Lifts: Unilateral Training + Dietary Fat
Does Fiber Have Calories? How to Boost Immunity
Foods that help specific body parts
20 Minute Abs, Cardio & Stretching Video with Leah
Week 24
Lifts: Strength Training Week with Plyos/Cardio Bursts
Low Impact Cardio-Dance Class with Beth (45mins)
Meditation Masterclass part 1
30 Min Workout At Home w/ Leah: Legs & Cardio
Week 25
Lifts: Hypertrophy + Weight Loss Tips
Meditation Masterclass, guided lecture 2
20 Min Mobility & Stretching Video with Leah
Week 26
Lifts: Push/Pull Split + Inflammation
Living Your Truth.
Mantras, Yogic Diet, & Doshas with Leah
What to eat and what not to eat for your "Dosha"
Week 27
Lifts: Drop Sets + Limiting Beliefs & Body Fat
3 Essential Meditation Techniques for Anxiety
15-min Mini Strength Workout with Leah
Week 28
Compound lifts + Protein Synthesis
What is True Hunger vs Toxic Hunger?
10 Minute HIIT Cardio Video with Leah
Week 29
Lifts: Personal Records, Sleep & Fat Loss
10 minute LOW IMPACT CARDIO VIDEO w/ Leah
Week 30
Lifts with guest trainer: powerlifting (5:25)
Home Workouts for this week
Strength versus hypertrophy: best training types
WEEK 31
Lifts: Endurance Training + Ab Definition tips
Nutrition Q&A, parts 1 + 2
Toxins to Avoid for the Human Body
WEEK 32
Lifts: Dr. Murphy's Superset Week
Mindset Work & Meditation
Week 33
Lifts: Burpee Week + Omega 3, 6, & 9s
40 Min Workout Video with Leah
Week 34
Lifts: Booty Week & AMINO ACIDS
20 Min Leg Workout Video with Leah
Week 35
Lifts: FULL BODY WEEK
Acid/Alkaline Diet Truths vs Myths (3:50)
Week 36
Lifts: Arms challenge week (PUSH & PULL)
6 Most Effect Sleep & Anxiety Supplements
Week 37
Lifts: Tri Sets + 200 Rep Squat Challenge Video
60 Min Yoga Class on Paper
Week 38
Lifts: Slow reps with range of motion & form focus
Week 39
Lifts: Drop Sets!
Insulin Resistance Cheat Sheet
Week 40
Lifts: Olympic Training Inspired Workout week
Blood Type Diet Myth
Week 41
Lifts: Bodyweight & Dumbbells + Travel Nutrition
Travel Nutrition Sample Meal Plan
Manifesting Homework
Week 42, in progress
Lifts: PUSH & PULL WEEK
Week 43, in progress
Lifts: Hypertrophy & strength workouts!
WEEK 44, in progress
Lifts: Unique Exercises + Strength
Week 45, in progress
Lifts: Resistance band/Dumbbell workouts
Week 46, in progress
Lifts: Plyo focused
Week 47, in progress
J-Lo Inspired Muscle Building Workouts
Week 48: in progress
Bikini Body Workouts 6x a Wk
Fear of loss journaling + Quote of the Week
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