The step by step video course to transforming your habits to healthier habits, progressing in all areas and losing fat in the process.
This is the most detailed fat loss course I have ever created and followed when it comes to healthy habit creation and fat loss. Not only will this course teach you the basics of health and fat loss, but it will also change the way you look at and approach dieting, forever.
No more guessing what is the correct method, no more questioning if you are doing it correctly, no more worrying about that number on the scale. This is the system for your progress and success.
*Course is included in all plans.
What's inside the course?
There are well over 80, highly educational, videos waiting to be unlocked. Listen, learn and apply. All videos were carefully formulated based on Mandy’s own 40kg fat loss, 100’s daily DM’s, previous member questions and struggles. Everything you could ever think of is waiting for you inside this course.
Getting Started
| Module 1 | Getting Started | |
|---|---|---|
| Lesson 1 | Introduction | |
| Lesson 2 | What To Expect | |
| Lesson 3 | How To Proceed |
Set Your Targets
| Module 2 | Set Your Targets | |
|---|---|---|
| Lesson 1 | Calculate your Calories | |
| Lesson 2 | Calculate Your Protein | |
| Lesson 3 | Set Your Macronutrients | |
| Lesson 4 | Setting Step Goals | |
| Lesson 5 | Don’t Overthink It |
Calories & Fat Loss
| Module 3 | Your Calories and Fat Loss | |
|---|---|---|
| Lesson 1 | Your Calorie Deficit | |
| Lesson 2 | Tweaking Your Calories | |
| Lesson 3 | Range Targets | |
| Lesson 4 | Weight Loss Plateaus |
Everything Calorie Tracking
| Module 4 | Everything Calorie Tracking | |
|---|---|---|
| Lesson 1 | Why Log Calories | |
| Lesson 2 | What Apps To Use | |
| Lesson 3 | Raw or Cooked | |
| Lesson 4 | Capturing Bulk Meals | |
| Lesson 5 | Missing Calorie Data |
Let Us Set Your Goals
| Module 5 | Let Us Set Your Goals | |
|---|---|---|
| Lesson 1 | Setting Expectations | |
| Lesson 2 | Think Small, Achieve big | |
| Lesson 3 | Your Goal Weight | |
| Lesson 4 | Daily and Weekly Goals | |
| Lesson 5 | Importance of Averages |
Measuring Your Progress
| Module 6 | Measuring Your Progress | |
|---|---|---|
| Lesson 1 | Performance Based Goals | |
| Lesson 2 | Health Marker Progress | |
| Lesson 3 | Everything Non-Scale Progress | |
| Lesson 4 | Progress Photos | |
| Lesson 5 | Scale Weight |
Everything Fat Loss
| Module 7 | Everything Fat Loss | |
|---|---|---|
| Lesson 1 | Why You Struggle With Fat Gain | |
| Lesson 2 | How Different Diets Work | |
| Lesson 3 | 6 Fundamentals of Fat Loss | |
| Lesson 4 | How Fat Loss Takes Place | |
| Lesson 5 | Weight Loss vs Fat Loss | |
| Lesson 6 | Understanding Weight Fluctuations |
Nutrition & Fat Loss
| Module 8 | Nutrition and Fat Loss | |
|---|---|---|
| Lesson 1 | Food Choices | |
| Lesson 2 | Is It All About Calories | |
| Lesson 3 | Do You Have To Track Calories | |
| Lesson 4 | What Is Moderation | |
| Lesson 5 | Alcohol and Fat Loss |
Daily Movement
| Module 9 | Daily Movement | |
|---|---|---|
| Lesson 1 | How Calories Are Burnt | |
| Lesson 2 | Best Exercise | |
| Lesson 3 | Best Time To Exercise | |
| Lesson 4 | The Benefits of Exercise | |
| Lesson 5 | How To Increase Your Daily Steps |
Macronutrients
| Module 10 | Macronutrients | |
|---|---|---|
| Lesson 1 | Importance of Protein | |
| Lesson 2 | Carbs and Fat Loss | |
| Lesson 3 | Do Fats Make You Fat | |
| Lesson 4 | Your Macro Split | |
| Lesson 5 | How To Increase Your Protein |
Combat Your Hunger
| Module 11 | Combat Your Hunger | |
|---|---|---|
| Lesson 1 | Stop Skipping Breakfast | |
| Lesson 2 | Eat More Not Less | |
| Lesson 3 | Your meal frequency | |
| Lesson 4 | Increase Your Fiber |
Mindful Eating Strategies
| Module 12 | Mindful Eating Strategies | |
|---|---|---|
| Lesson 1 | Build Your Plate | |
| Lesson 2 | The 321 Strategy | |
| Lesson 3 | The IF/THEN Strategy | |
| Lesson 4 | The Pause Technique | |
| Lesson 5 | Fund Food Pairing | |
| Lesson 6 | Meals On Rotation |
Importance Of Sleep
| Module 13 | Importance of Sleep | |
|---|---|---|
| Lesson 1 | Your Appetite and Hormones | |
| Lesson 2 | Consequences of Bad Sleep | |
| Lesson 3 | How To Improve Your Sleep |
Mindset Matters
| Module 14 | Mindset Matters | |
|---|---|---|
| Lesson 1 | Creating An Unstoppable Mindset | |
| Lesson 2 | What Can You Control | |
| Lesson 3 | Celebrate Your Wins | |
| Lesson 4 | Proceed As Per Normal | |
| Lesson 5 | Comfort Zones |
Hormones & Emotions
| Module 15 | Hormones and Emotions | |
|---|---|---|
| Lesson 1 | Female Hormones & Fat Loss | |
| Lesson 2 | Combat Emotional Eating | |
| Lesson 3 | Perimenopause and Menopause | |
| Lesson 4 | Cortisol and Fat Loss |
Maintaining Weight
| Module 16 | Maintaining Weight | |
|---|---|---|
| Lesson 1 | Maintenance Calories | |
| Lesson 2 | Maintenance Weight | |
| Lesson 3 | Maintenance Lifestyle |
