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Strength & Vitality Accelerator
Getting Started
Welcome and Orientation (2:59)
Get The Most Out Of This Course
Student Community (2:08)
Time Commitment (10:22)
Systems Survey
Day 1 (Week 1)
How Will You Reward Yourself? (2:31)
Day 2
Clear Mental and Physical Stagnation With Movement (6:56)
Day 3
Practice: What is it and why do we need it? (4:52)
Day 4
Why We Track Our Practices (4:13)
Day 5
Avoiding the Pitfalls
Day 6 (Week 2)
Your Joints and and Nervous System (4:28)
Day 7
More Water = Better Energy (3:27)
Day 8
Consistency Not Perfection (4:46)
Day 9
You Don't Need To Be Perfect To Feel Fantastic
Day 10
Morning Routine (4:20)
Day 11 (Week 3)
If You Can't Crawl Right, You Can't Walk Right
Day 12
Beginners Mindset (4:58)
Day 13
What Does 85% Look Like? (5:02)
Day 14
Woman Of Your Dreams (1:09)
Day 15
Success Is A Line Item On Your Calendar (4:13)
Day 16 (Week 4)
Movement Heals The Body And The Soul
Day 17
Morning and Evening Reflections
Day 18
Using Water To Cleans The Inside Of Our Body
Day 19
Staying on Track - YOU CAN DO THIS!
Day 20
Adjusting Exercise Resistance (4:44)
Day 21 (Week 5)
The Hip Hinge (23:46)
Day 22
Meal Prep: Leave Cooking Every Night To June Cleaver
Day 23
Meal Prep: Saving Time and Money
Day 24
Meal Prep: Grocery Shopping Made Easy
Day 25
Meal Prep With Less Internal Irritation And More Yumminess!
Day 26 (Week 6)
Challenge Yourself To Build A Body That Can Carry You To Your Dreams (20:46)
Day 27
Nutrition: Feed Your Cells the Nutrients They Need To Keep You Strong
Day 28
Meal prep: We're Not Playing Around
Day 29
Meal Prep: Delicious Food Is Waiting For You
Day 30
Meal Prep: Those Who Don't Ask, Receive Less Help!
Day 31 (Week 7)
Upping the Pace - New Exercises (30:32)
Day 32
Don't Reinvent The Wheel. Find A Role Model.
Day 33
Celebrate How Far You've Come!
Day 34
Living Long and Strong
Day 35
Setting Yourself Up for Sucess at 90
Day 36 (Week 8)
Challenge Yourself To Build a Body That Can Carry You to Your Dreams. (30:41)
Day 37
Sleep: One of the Most Important Practices For Your Health And Wellness Journey
Day 38
Manage Your Disappointment
Day 39
Sleep: How To Sleep
Day 40
Sleep and Hormone Imbalance
Day 41 (Week 9)
Building Muscles and A Strong Heart (36:03)
Day 42
The Rest We Take Between Two Deep Breaths
Day 43
Stress Management V/S Distress Tolerance
Day 44
Creating a Winning Morning Routine
Day 45
The Woman Of Your Dreams
Day 46 (Week 10)
Ketllebell Kata and You (36:20)
Day 47
Insulin Resistance and You
Day 48
Blood Sugar: Glucose and Insulin
Day 49
Daily Practices
Day 50
Always Be Able to Move
Day 51 (Week 11)
Keep Calm and Swing Kettlebells (42:27)
Day 52
What You Need to Know About Inflammation
Day 53
Evening Routine
Day 54
Prorpioception
Day 55
The Sum of Your Habits
Day 56 (Week 12)
Bring All Your Momentum Together (37:03)
Day 57
Easier To Maintain Than Regain
Day 58
How Have You Changed?
Day 59
Eat When You Are Hungry
Day 60
Your Legacy
POWER-UP Resource Library
Power-Up Stretching Videos
Power-Up Exercise Videos
Power-Up Worksheet Library
Welcome To HABITS THAT STICK
Purpose (3:18)
HABITS THAT STICK Resource Library
Habits that Stick Stretching Videos (223:29)
Habits that Stick Exercise Videos (216:45)
Habits that Stick Worksheet Library
PHYSICAL STRENGTH CHALLENGE
Physical Strength and Flexibility Consistency Challenge Overview
Week 1: Exercise and Stretching - The Ultimate Elixir (40:32)
Week 1: You and For Who (1:09)
Week 1: Accelerate All Seven (1:04)
Week 1: Exercise and Stretching Mechanics (1:33)
Week 1: Habit Tip (0:43)
Week 1: Meal Prep (2:08)
Week 1: Prepare For Next Week (0:51)
Week 2: Exercise and Stretching (40:32)
Week 2: You and For Who (0:24)
Week 2: Accelerate The Seven (1:39)
Week 2: Your Forever Moves (1:09)
Week 2: Habit Tip (0:37)
Week 2: Meal Prep (2:08)
Week 2: Next Week (0:52)
Week 3: Exercise and Stretching (40:32)
Week 3: You & For Who (1:13)
Week 3: Accelerating All Seven (1:08)
Week 3: Mechanics (1:05)
Week 3: Habit Tip (1:05)
Week 3: Meal Prep
Week 3: Prep For Next Week (1:56)
Week 4: Exercise & Stretching (40:45)
Week 4: You & For Who (1:08)
Week 4: Accelerate All Seven (1:16)
Week 4: Mechanics (1:05)
Week 4: Habit Tip (1:54)
Week 4: Meal Prep
Week 4: Closing The Exercise and Stretching Deep Dive (1:07)
HYDRATION DEEP DIVE CHALLENGE
Hydration Consistency Challenge Overview (2:24)
Week 1: Exercise and Stretching (37:48)
Week 1: You and For Who (1:49)
Week 1: Accelerate All Seven (1:03)
Week 1: Mechanics (1:48)
Week 1: Habit Tips (1:26)
Week 1: Meal Prep (1:44)
Week 1: Prep For Next Week (1:52)
Week 2: Exercise and Stretching (40:57)
Week 2: You and For Who (1:31)
Week 2: Accelerate All Seven (1:51)
Week 2: Mechanics (1:03)
Week 2: Habit Tips (1:03)
Week 2: Meal Prep (1:55)
Week 2: Prep For Next Week (1:50)
Week 3: Exercise and Stretch (40:57)
Week 3: You and For Who (1:14)
Week 3: Accelerate All Seven
Week 3: Mechanics
Week 3: Habit Tip (1:14)
Week 3: Meal Prep
Week 3: Prep For Next Week (1:14)
Week 4: Exercise and Stretch (37:49)
Week 4: You and For Who (2:20)
Week 4: Accelerate All Seven
Week 4: Mechanics Of Being Fully Hydrated (1:31)
Week 4: Habit Tip (1:13)
Week 4: Meal Prep (2:14)
Week 4: Preparing For Next Week (1:03)
NUTRITION CHALLENGE
Nutrition Challenge Details
Week 1: Exercise and Stretching (35:05)
Week 1: You and For Who (2:03)
Week 1: Accelerate All Seven (2:12)
Week 1: Mechanic's of Nutrition (1:19)
Week 1: Habit Building Tips (2:13)
Week 1: Meal Prep (1:45)
Week 1: Prep For Next Week (1:29)
Week 2: Exercise and Stretching (41:17)
Week 2: You and For Who (1:59)
Week 2: Accelerate All Seven (1:35)
Week 2: Mechanic's of Nutrition (1:48)
Week 2: Habit Building Tips (2:06)
Week 2: Meal Prep (1:12)
Week 2: Prep For Next Week (2:03)
Week 3: Exercise and Stretch (40:04)
Week3: You & For Who (2:24)
Week 3:Accelerate All Seven (4:01)
Week 3: Mechanics Of Nutrition (2:18)
Week 3: Habit Building Tips (2:32)
Week 3: Meal Prep
Week 3: Prep For Next Week (2:55)
Week 4: Exercise and Stretching (38:53)
Week 4: Your and For Who (4:51)
Week 4: Accelerate All Seven (3:39)
Week 4: Mechanics Of Nutrition (3:31)
Week 4: Habit Building Tips (1:44)
Week 4: Meal Prep (3:26)
Week 4: Prep For Next Week (2:55)
LEAP FROG TIDY-UP
OVERVIEW (5:37)
Week 1: Exercise and Stretching (42:56)
Week 1: Relationships And Connections (3:45)
Week 1: Sacred Morning Routine (2:26)
Week 1: Review Mechanic's Worksheets (2:44)
Week 1: Exercise Upgrades (2:02)
Week 1: Meal Prep (3:03)
Week 1: Prep For Next Week (1:43)
Week 2: Exercise & Stretching (40:52)
Week 2: Identity (2:18)
Week 2: Scared Morning Routine (2:17)
Week 2: Mechanics (0:57)
Week 2: Build More Physical Strength (2:40)
Week 2: Simplify Meal Prep (1:03)
Week 2: Next Week (1:24)
Week 3: Exercise & Stretching (41:05)
Week 3: Your Not As Fragile As They Think (3:22)
Week 3: Your Exercise Mechanics (1:33)
Week 3: Are You Addicted To Struggle? (2:57)
Week 3: What Are The Best Calories For You? (3:24)
Week 3: Your Most Helpful Sleep Mechanics (1:08)
Week 3: Meal Prep Accountability (3:02)
Week 4: Exercise & Stretching (40:38)
Week 4: What Are Your Favorite Exercise? (1:10)
Week 4: What Interferes With Picking Your Meals Ahead Of Time? (1:30)
Week 4: What are the characteristics of the meals you love? (1:37)
Week 4: Your Most Nourishing Snacks (1:01)
Week 4: Which Meals Are Fueling You The Best? (0:56)
Week 4: Meal Prep Accountability (1:03)
DISTRESS TOLERANCE CHALLENGE
Week 1: Distress Tolerance Challenge Details (5:34)
Week 1: Exercise/ Stretching (42:21)
Week 1: Favorite Meals (2:08)
Week 1: Sign of Being Overstressed (4:54)
Week 1: How Routines Work (4:20)
Week 1: What's Keeping Your Hydration On Track? (0:54)
Week 1: The Truth About Weekends (1:10)
Week 1: Prep For Next Week (1:19)
Week 2: Exercise and Stretching (40:38)
Week 2: Maintaining Momentum (2:13)
Week 2: Meal Prep Shopping List (0:59)
Week 2: How Mechanics Work (4:40)
Week 2: Consistency Not Perfection (4:46)
Week 2: The Beauty Of Practice (4:52)
System Survey
Week 2: Prep For Next Week: Match Up Your Garanimals (2:32)
Week 3: Exercise and Stretch (40:48)
Week 3: Perspective Reduces or Enhances Stress (2:12)
Week 3: Learn How To Start Again (3:21)
Week 3: Stress Management V/S Distress Tolerance (3:10)
Week 3: Is Sleep A Priority? (1:48)
Week 3: Are You Behind? (3:00)
Week 3: Meal Pre Is Meant To Reduce Stress (3:17)
Week 4: Exercise and Stretch (42:11)
Week 4: Your Top Snacks (1:45)
Week 4: Reduce Surprises (2:40)
Week 4: Your Go To Stress Management Techniques (0:59)
Week 4: Tailor Exercise To Fit Your Needs (7:05)
Week 4: Do you really know where your going? (2:59)
Week 4: (2:40)
Sleep Challenge
Sleep Challenge Overview (4:14)
Week 1: Exercise and Stretching (37:29)
Week 1: Sleep Rituals (4:24)
Week 1: Small Adjustments Lead To Consistent Quality Sleep (3:42)
Week 1: Tracking Keeps You From Misleading Assumptions (3:08)
Week 1: How Meals Promote Deep Sleep (3:28)
Week 1: How Poor Sleep Effects Your Relationships (4:29)
Week 1: Routine Supports Your internal clock (3:13)
Week 2: Exercise and Stretching (39:53)
Week 2: Environment Determines Sleep Outcomes (4:32)
Week 2: Remember the truth of Consistency (4:19)
Week 2: Use Your Data To Inform Adjustment To Your Mechanics (3:41)
Week 2: When To Stop Eating (4:04)
Week 2: Don't Go It Alone (3:11)
Week 2: Bring Beneficial Mechanics Into Next Week (3:41)
Week 3: Exercise and Stretching (41:15)
Week 3:Experiment with relaxation techniques (2:48)
Week 3: Don’t worry about setbacks (3:32)
Week 3: Identifying What Helps (1:54)
Week 3: Meal Prep With sleep (3:45)
Week 3: Sleep and Relationships (2:22)
Week 3: Reinforcing your bedtime routine (1:39)
Week 4: Exercise & Stretching (41:05)
Week 4: Your sleep environment (2:40)
Week 4: Celebrate the small victories (2:02)
Week 4: Use data to keep improving (2:01)
Week 4: Nutrition supports sleep (2:41)
Week 4: Sharing your Sleep journey (1:53)
Week 4: Prepare for consistency (2:11)
DIGESTION CHALLENGE
Digestive Challenge Overview (4:56)
Week 1: Exercise and Stretch (40:29)
Week 1: Diet and Gut Health (2:06)
Week 1: Fiber (2:00)
Week 1: Gut Brain Connection (2:43)
Week 1: Hydration and Digestion (2:18)
Week 1: Exercises For Gut Health (3:01)
Week 1: Avoiding Gut Triggers (2:52)
Week 2: Exercise and Stretch (39:03)
Week 2: Ergonomics To Improve BM's (2:39)
Week 2: Sleep and Gut Health (1:48)
Week 2: Benefits Of Eliminating/Testing Foods (3:55)
Week 2: Probiotics and Prebiotics (3:58)
Week 2: Lower Digestive System (5:11)
Week 2: Avoid Applying Too Much Pressure (3:13)
Week 3: Exercise and Stretch (39:50)
Week 3: Monitoring and Adjusting Habits (3:44)
Week 3: Making Dietary Adjustments
Week 3: Signs Of Dehydration (1:55)
Week 3: Add Fermented Food To Your Routine
Week 3: Tips to reduce stress While Eating (4:34)
Week 3: Don't Rush Your BM's (3:37)
Week 3: Meal Prepping For Great Digestion (2:30)
Week 4: Exercise and Stretching (39:43)
Week 4: Sympatric and Parasympathetic Nervous system (4:58)
Week 4: Reason Your Digestive System Is Off
Week 4: How The Seven Fundamental Support Each Other (2:30)
Week 4: What Tool Help You Relax While On The Pot (2:05)
Week 4: Gut Health While Traveling (2:04)
Week 4: Reviewing Elimination Data (1:28)
LEAP FROG TIDY-UP
OVERVIEW (5:37)
Week 1: Exercise and Stretching (37:29)
*Week 1:Community Connections (2:02)
Week 1: Sacred Morning Routine (3:45)
*Week 1: Connection Between How You Feel and The Seven Foundations (3:12)
*Week 1: Navigating Social Situations and Maintaining Wellness Goals (3:13)
Week 1: Meal Prep (3:20)
*Week 1: Stress Management V/S Distress Tolerance (2:17)
Week 2: Exercise & Stretching (40:52)
*Week 2: Streamlined Information Access (1:50)
Week 2: Scared Morning Routine (0:50)
Week 2: Community Commitment (2:40)
*Week 2: Simplifying Healthy Choices (3:08)
Week 2: Simplify Meal Prep (1:45)
*Week 2: Leveraging Routine for Stress Reduction (2:01)
Week 3: Exercise & Stretching (41:05)
*Week 3: Mental Clarity Through Routine (3:01)
*Week 3: Daily Reminder (3:25)
Week 3: Are You Addicted To Struggle? (2:57)
*Week 3: Embracing the 85% Rule for Balanced Self-Care (2:23)
*Week 3: Reducing Decision Fatigue (2:03)
Week 3: Meal Prep Accountability (3:02)
Week 4: Exercise & Stretching (40:38)
*Week 4: Enhanced Time Management
Week 4: What Interferes With Picking Your Meals Ahead Of Time? (1:30)
Week 4: What are the characteristics of the meals you love? (1:37)
*Week 4: Building Reliable Habits (2:12)
Week 4: Which Meals Are Fueling You The Best? (0:56)
Week 4: Meal Prep Accountability (1:03)
Blood Sugar Challenge
Challenge Overview
Week 1: Exercise and Stretching (36:39)
Week 1: Eat in the Right Order (3:08)
Week 1: Incorporate Vinegar (3:45)
Week 1: Opt for High-Fiber Foods (2:38)
Week 1: Choose Low Glycemic Index Foods (3:21)
Week 1: Mind Your Food Pairings (2:07)
Week 1: Choosing the right mechanics (1:44)
Week 2: Exercise and Stretching (40:06)
Week 2: Limit Sugar and Refined Carbohydrates (4:32)
Week 2: Regular Physical Activity: (4:44)
Week 2: Reducing Sugar and Refined Carbs (4:32)
Week 2: Meal Timing (4:23)
Week 2: Symptoms of Unstable Blood Sugar (3:40)
Week 2: Low Glycemic Foods (3:21)
Week 2: Smart Snacking (3:37)
Week 3: Exercise and Stretching (36:39)
Week 3: Alternative Sweeteners (4:50)
Week 3: Stay Hydrated (2:54)
Week 3: Monitoring Blood Sugar (2:26)
Week 3: Understanding the Synergy Between Blood Sugar and Sleep (2:14)
Week 3: Stress and Blood Sugar Management (4:03)
Week 3: Blood Sugar and Social Situations (4:44)
Week 4: Exercise and Stretching (40:06)
Week 4: Mindful Eating to Manage Blood Sugar (4:43)
Week 4: Incorporating Anti-Inflammatory Foods for Blood Sugar Management (3:41)
Week 4: The Role of Gut Health in Blood Sugar Control (3:14)
Week 4: Emotional Health and Blood Sugar Fluctuations (4:03)
Week 4: Advanced Meal Planning Techniques (3:20)
Week 4: The Role of Supplements in Blood Sugar Management (1:25)
Physical Strength and Flexibility Consistency Challenge Overview
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