ABOUT THE GUIDE
A 6-week strength training and high-intensity interval training guide.
Each week includes 4 strength training days organized as a split routine:
(2 upper body days, 2 lower body days)
- Day 1: Biceps, Back, Abs
- Day 2: Quads, Hamstrings, Glutes, Abs
- Day 3: Shoulders, Triceps, Chest, Abs
- Day 4: Quads, Hamstrings, Glutes, Abs
+ 2 full-body high-intensity interval training days that can be incorporated how you see fit.
You can decide based on your schedule how you want to tackle each week. The workouts are not organized by days of the week but by the number of sessions per week.
This guide focuses on an integrated approach to health and nutrition. Holistic health incorporates the needs of your mind, body, spirit, and emotions. It’s the understanding that these elements are not separate entities but instead work in conjunction with each other impacting your overall well-being and health. You will learn how to tune in to the needs of your body, set realistic expectations for your health goals, and create a healthy relationship with food.
This guide includes information on:
- Mind-Body Connection
- Mindful Eating
- Whole Real Food (+shopping list)
- Processed Foods (+what to avoid)
- Macronutrients and Calorie Breakdown (calculations based on your needs)
+ 20 techniques/exercises that you can implement into your daily routine that will help you combat cravings and emotional eating while gaining awareness of how your mind and body are intimately connected.
Nutrition & Fitness Guide
Fitness Guide - 1080 x 1920 px (for easy access on your phone)
Nutrition Guide - 8.5 x 11 in
A portion of the proceeds from each guide sold will go to International Justice Mission.
International Justice Mission is a global organization that protects people in poverty from violence. IMJ partners with local authorities in 21 program offices in 14 countries to combat trafficking and slavery, violence against women and children, and police abuse of power.
Here is how they help-
Rescue and restore victims:
IMJ finds the children and families who are victims of violence, forced labor, or sex trafficking. They then support local police in rescue operations and help meet the victims’ urgent needs, like safe housing, food, medical care, counseling, and education. They walk alongside survivors until they are fully restored.
Bring criminals to justice:
IMJ makes sure criminals cannot continue to harm vulnerable children, women and men. They do this by working with local law enforcement in investigating, arresting and charging slave owners with crimes. Then their lawyers and partners continue to fight in courtrooms until those slave owners are put behind bars.
Strengthen justice systems:
Slavery still exists because traffickers and abusers can freely exploit people living in poverty. This is possible because police, judges and other officials are not equipped to enforce the laws. IMJ provides training, mentoring and support to local law enforcement and other community leaders to slow down and stop the cycle of violence.