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Sad to Savage 12 Week Program (Parts 1 & 2)
Introduction - Part One
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Downloading Lessons + Course Materials
How To Be Successful With This Program (3:41)
Introduction (0:29)
Table of Contents (2:35)
Meet The Team (2:10)
Shelby's Strategy (3:34)
All About Habits and Routines
Introduction To All About Habits & Meet Your Habit Coach (2:35)
Becoming Her Before She Arrives (7:38)
The Importance of Affirmations (4:54)
Your 'Why' and Goal Planning (6:51)
How to Build Your Own Routine (3:37)
Habit Deep Dive (19:13)
Big & Small Habits (1:46)
Supporting Habits (0:55)
Morning & Evening Habits (1:55)
Habit Stacking (6:02)
Habit Tracking (2:30)
All About Nutrition
Meet Your Dietitian, Nate Bladecki (0:59)
Beginner vs. Advanced (1:06)
Here's What You Should Know (3:43)
Comprehensive Food List (1:03)
Understanding Macros & Micros (4:33)
Understanding Calorie Deficit (8:57)
Portion Sizing (3:55)
How To Read A Nutrition Label (3:12)
Creating And Building a Meal Plan (7:19)
Full Anti Inflammatory Meal Guide (4:39)
Part 1 Full Anti-Inflammatory Recipe Ebook
Nutrition Habits (28:03)
Full Printable Anti-Inflammatory Meal Guide (Parts 1 & 2)
Introduction To The Fitness Portion
Introduction, Overview, Meet The Team (1:53)
Strength Training: Gym Version & At Home Version Explained (Do not Skip!) (1:22)
Walking Overview (9:52)
Strength Overview (9:19)
Pilates Overview (3:50)
Pilates ADVANCED Overview (1:25)
Workout Program How To: Strength In The Gym & Pilates Version (DO NOT SKIP!) (4:05)
Workout Program How To: Strength At Home & Pilates Version (DO NOT SKIP!) (2:28)
Week One - Strength Training (Gym Version), Pilates From Home
Weekly Overview (5:08)
W1 / D1 Strength - Upper Body (5:10)
W1 / D2 Pilates - Full body (24:49)
W1 / D3 Strength - Lower Body (6:06)
W1 / D4 Pilates - Core Focus (10:00)
W1 / D5 Strength - Full Body (6:02)
Week Two - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W2 / D1 Strength - Upper Body (5:16)
W2 / D2 Pilates - Arms & Abs Focus (20:13)
W2 / D3 Strength - Lower Body (5:50)
W2 / D4 Pilates - Glutes Focus (17:28)
W2 / D5 Strength - Full Body (6:08)
Week Three - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W3 / D1 Strength - Upper Body (5:14)
W3 / D2 Pilates - Full Body (19:46)
W3 / D3 Strength - Lower Body (6:02)
W3 / D4 Pilates - Abs Focus (10:27)
W3 / D5 Strength - Full Body (6:15)
Week Four - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W4 / D1 Strength - Upper Body (5:07)
W4 / D2 Pilates - Full Body (21:14)
W4 / D3 Strength - Lower Body (5:53)
W4 / D4 Pilates - Arms Focus (10:11)
W4 / D5 Strength - Full Body (6:06)
Week Five - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W5 / D1 Strength - Upper Body (5:37)
W5 / D2 Pilates - Obliques Body (10:11)
W5 / D3 Strength - Lower Body (6:04)
W5 / D4 Pilates - Legs and Arms Focus (20:20)
W5 / D5 Strength - Full Body (6:01)
Week Six - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W6 / D1 Strength - Upper Body (5:44)
W6 / D2 Pilates - Full Body (30:49)
W6 / D3 Strength - Lower Body (5:55)
W6 / D4 Pilates - Full Body (19:46)
W6 / D5 Strength - Full Body (6:04)
Strength Portion (Modified For At Home) & Pilates
Equipment Needed (0:24)
Week One - Strength Portion (Modified For At Home) & Pilates
Weekly Overview
W1 / D1 Strength At Home - Upper Body (4:34)
W1 / D2 Pilates - Full body (24:49)
W1 / D3 Strength At Home - Lower Body (4:49)
W1 / D4 Pilates - Core Focus (10:00)
W1 / D5 Strength At Home - Full Body (4:41)
Week Two - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W2 / D1 Strength At Home - Upper Body (4:42)
W2 / D2 Pilates - Arms & Abs Focus (20:13)
W2 / D3 Strength At Home - Lower Body (4:48)
W2 / D4 Pilates - Glutes Focus (17:28)
W2 / D5 Strength At Home - Full Body (4:36)
Week Three - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W3/D1 Strength At Home - Upper Body Focus (4:29)
W3 / D2 Pilates - Full Body (19:46)
W3 / D3 Strength At Home - Lower Body (4:54)
W3 / D4 Pilates - Abs Focus (10:27)
W3 / D5 Strength At Home - Full Body (4:37)
Week Four - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W4 / D1 Strength At Home - Upper Body (4:41)
W4 / D2 Pilates - Full Body (21:14)
W4 / D3 Strength At Home - Lower Body (4:53)
W4 / D4 Pilates - Arms Focus (10:11)
W4 / D5 Strength At Home - Full Body (4:51)
Week Five - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W5 / D1 Strength At Home - Upper Body (4:24)
W5 / D2 Pilates - Obliques (10:11)
W5 / D3 Strength At Home - Lower Body (5:06)
W5 / D4 Pilates - Legs and Arms Focus (20:20)
W5 / D5 Strength At Home - Full Body (4:32)
Week Six - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W6 / D1 Strength At Home - Upper Body (4:39)
W6 / D2 Pilates - Full Body (30:49)
W6 / D3 Strength At Home - Lower Body (4:59)
W6 / D4 Pilates - Full Body (19:46)
W6 / D5 Strength At Home - Full Body (4:23)
Advanced Pilates Opt In
Week One Advanced Overview
W1 / D2 Advanced Pilates - Full Body & Glutes (42:17)
W1 / D4 Advanced Pilates - Core & Full Body (40:49)
Week Two Advanced Overview
W2 / D2 Advanced Pilates - Arms, Abs, and Lower Body (40:33)
W2 / D4 Advanced Pilates - Glutes & Full Body (42:17)
Week Three Advanced Overview
W3 / D2 Advanced Pilates - Full Body , Arms & Obliques (40:26)
W3/ D4 Advanced Pilates - Abs, Full Body & Core (40:13)
Week Four Advanced Overview
W4 / D2 Advanced Pilates - Full Body, Legs & Arms (41:34)
W4 / D4 Advanced Pilates - Arms, Legs, & Abs (40:58)
Week Five Advanced Overview
W5 / D2 Advanced Pilates - Obliques & Full Body (41:00)
W5 / D4 Advanced Pilates - Legs, Arms & Full Body (45:09)
Week Six Advanced Overview
W6 / D2 Advanced Pilates - Full Body & Arms (41:16)
W6 / D4 Advanced Pilates - Full Body (41:00)
Part 2
Overview - Table of Contents (1:49)
Habits Part Two
Your Part One Proof (7:51)
Sustainment & Refinement (37:20)
Planning Ahead (3:51)
The "Plan B System" (3:47)
Nutrition Part Two
Refeed Days: A Strategic Reset for Hormons, Metabolism, & Performance (6:27)
Cheat Meals (7:45)
How To Approach Part Two (2:59)
Part 1 & 2 Recipes - Anti-Inflammatory Recipe Ebook
6 Week Workout Guide
6 Week Workout Program Overview (0:10)
Strength Beginner vs. Advanced (2:08)
Pilates Beginner vs. Advanced (1:02)
Strength in the Gym, At Home, Pilates & Advanced Pilates (1:12)
Week One - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W1 / D1 Strength - Upper Body (5:20)
W1 / D2 Pilates - Full Body (31:08)
W1 / D3 Strength - Lower Body (5:51)
W1 / D4 Pilates - Core Focus (10:09)
W1 / D5 Strength - Full Body (5:25)
Week Two - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W2 / D1 Strength - Upper Body (5:37)
W2 / D2 Pilates - Arms & Abs Focus (20:14)
W2 / D3 Strength - Lower Body (6:04)
W2 / D4 Pilates - Full Body Focus (20:00)
W2 / D5 Strength - Full Body (5:23)
Week Three - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W3 / D1 Strength - Upper Body (5:19)
W3 / D2 Pilates - Full Body (29:35)
W3 / D3 Strength - Lower Body (5:53)
W3 / D4 Pilates - Arms Focus (10:43)
W3 / D5 Strength - Full Body (5:40)
Week Four - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W4 / D1 Strength - Upper Body (5:06)
W4 / D2 Pilates - Glutes & Abs (20:24)
W4 / D3 Strength - Lower Body (5:27)
W4 / D4 Pilates - Full Body Focus (19:51)
W4 / D5 Strength - Full Body (5:31)
Week Five - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W5 / D1 Strength - Upper Body (5:43)
W5 / D2 Pilates - Full Body Focus (30:00)
W5 / D3 Strength - Lower Body (5:55)
W5 / D4 Pilates - Arms Focus (10:01)
W5 / D5 Strength - Full Body (5:20)
Week Six - Strength Training (Gym Version), Pilates From Home
Weekly Overview
W6 / D1 Strength - Upper Body (5:41)
W6 / D2 Pilates - Full Body Focus (30:49)
W6 / D3 Strength - Lower Body (7:31)
W6 / D4 Pilates - Glutes & Abs (16:44)
W6 / D5 Strength - Full Body (5:35)
Week One - Strength Portion (Modified For At Home) & Pilates
Weekly Overview
W1 / D1 Strength At Home - Upper Body (5:25)
W1 / D2 Pilates - Full body (31:08)
W1 / D3 Strength At Home - Lower Body (4:32)
W1 / D4 Pilates - Core Focus (10:09)
W1 / D5 Strength At Home - Full Body (4:36)
Week Two - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W2 / D1 Strength At Home - Upper Body (5:34)
W2 / D2 Pilates - Arms & Abs Focus (20:14)
W2 / D3 Strength At Home - Lower Body (4:33)
W2 / D4 Pilates - Full Body Focus (20:00)
W2 / D5 Strength At Home - Full Body (4:26)
Week Three - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W3 / D1 Strength At Home - Upper Body Focus (5:01)
W3 / D2 Pilates - Full Body (29:35)
W3 / D3 Strength At Home - Lower Body (4:47)
W3 / D4 Pilates - Arms Focus (10:43)
W3 / D5 Strength At Home - Full Body (4:30)
Week Four - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W4 / D1 Strength At Home - Upper Body (4:45)
W4 / D2 Pilates - Glutes & Abs (20:24)
W4 / D3 Strength At Home - Lower Body (4:37)
W4 / D4 Pilates - Full Body Focus (19:51)
W4 / D5 Strength At Home - Full Body (4:22)
Week Five - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W5 / D1 Strength At Home - Upper Body (5:18)
W5 / D2 Pilates - Full Body Focus (30:00)
W5 / D3 Strength At Home - Lower Body (4:35)
W5 / D4 Pilates - Arms Focus (10:01)
W5 / D5 Strength At Home - Full Body (4:28)
Week Six - Strength Portion (Modified For At Home), Pilates
Weekly Overview
W6 / D1 Strength At Home - Upper Body (5:09)
W6 / D2 Pilates - Full Body Focus (30:47)
W6 / D3 Strength At Home - Lower Body (4:41)
W6 / D4 Pilates - Glutes & Abs Focus (16:44)
W6 / D5 Strength At Home - Full Body (4:35)
Advanced Pilates Opt In
Week One Advanced Overview
W1 / D2 Advanced Pilates - Full Body, Glutes, & Abs (47:52)
W1 / D4 Advanced Pilates - Full Body & Arms (50:27)
Week Two Advanced Overview
W2 / D2 Advanced Pilates - Arms, Abs, and Full Body (51:01)
W2 / D4 Advanced Pilates - Full Body, Core & Arms (40:10)
Week Three Advanced Overview
W3 / D2 Advanced Pilates - Full Body, Glutes & Abs (49:59)
W3/ D4 Advanced Pilates - Arms & Full Body (40:18)
Week Four Advanced Overview
W4 / D2 Advanced Pilates - Glutes, Arms & Abs (40:38)
W4 / D4 Advanced Pilates - Full Body (50:38)
Week Five Advanced Overview
W5 / D2 Advanced Pilates - Full Body (50:00)
W5 / D4 Advanced Pilates - Arms, Abs & Full Body (40:01)
Week Six Advanced Overview
W6 / D2 Advanced Pilates - Full Body & Arms (40:18)
W6 / D4 Advanced Pilates - Glutes, Abs, & Full Body (46:44)
Other Resources
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Shelby Products (0:54)
Cycle Sync Supplement (0:10)
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Strength Training: Gym Version & At Home Version Explained (Do not Skip!)
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