12-Week Program → Breakfast

Getting Started
8

Please watch these short videos BEFORE starting the program. It'll take about 30 minutes in total.
- Workout1.1
  
  Welcome to your 12-week Program (video)
- Workout1.2
  
  Program Overview/What to Expect (video)
- Workout1.3
  
  Measuring Success (video & pdf)
- Workout1.4
  
  Measuring Exercise Intensity – Are you REALLY getting your sweat-on? (video & pdf)
- Workout1.5
  
  Proper Exercise Form & Shoulder Modifications (2 videos)
- Workout1.6
  
  Proper Breathing (video)
- Workout1.7
  
  Staying Hydrated: how to check if you’re drinking enough water (pdf)
- Workout1.8
  
  *REFERRAL PROGRAM*
Some of T's Favorite, Easy-to-Make Recipes
2
- Workout2.1
  
  Breakfast
- Workout2.2
  
  Lunch, Dinner & Dressings
Week 1 - How to Lose Weight, Why Exercise & Finding Your WHY
8
- Workout4.1
  
  Week 1 To-Do List
- Workout4.2
  
  Workout Calendar – Weeks 1 to 4
- Workout4.3
  
  25-Min HIIT it & Quit it_1
- Workout4.4
  
  28-Min Tone & Tighten_1 (upper Body)
- Workout4.5
  
  18-Min Flex Flow_1
- Workout4.6
  
  28-Min Tone & Tighten_2 (lower Body)
- Workout4.7
  
  15-Min Core Strong_1
- Workout4.8
  
  Weekend Reminder
Week 2 - Food Labels - Part 1 & Goal Setting
7
- Workout5.1
  
  Week 2 To-Do List
- Workout5.2
  
  25-Min HIIT it & Quit it_1
- Workout5.3
  
  28-Min Tone & Tighten_1 (upper Body)
- Workout5.4
  
  18-Min Flex Flow_1
- Workout5.5
  
  28-Min Tone & Tighten_2 (lower Body)
- Workout5.6
  
  15-Min Core Strong_1
- Workout5.7
  
  Weekend Reminder
Week 3 - Food Labels - Part 2 & Macros (carbs, fat, protein)
7
- Workout6.1
  
  Week 3 To-Do List
- Workout6.2
  
  25-Min HIIT it & Quit it_1
- Workout6.3
  
  28-Min Tone & Tighten_1 (upper body)
- Workout6.4
  
  18-Min Flex Flow_1
- Workout6.5
  
  28-MIn Tone & Tighten_2 (lower body)
- Workout6.6
  
  15-Min Core Strong_1
- Workout6.7
  
  Weekend Reminder
Week 4 - Serving/Portion Sizes; Meal Prep & Planning
7
- Workout7.1
  
  Week 4 To-Do List
- Workout7.2
  
  25-Min HIIT it & Quit it_1
- Workout7.3
  
  28-Min Tone & Tighten_1 (upper body)
- Workout7.4
  
  18-Min Flex Flow_1
- Workout7.5
  
  28-Min Tone & Tighten_2 (lower body)
- Workout7.6
  
  15-Min Core Strong_1
- Workout7.7
  
  Weekend Reminder
Week 5 - Staying Motivated; Revisit Your WHY
8
- Workout8.1
  
  Workout Calendar – Weeks 5 to 8
- Workout8.2
  
  Week 5 To-Do List
- Workout8.3
  
  25-Min HIIT it & Quit it_2
- Workout8.4
  
  30-Min Tone & Tighten_3 (total body)
- Workout8.5
  
  18-Min_Flex Flow_2
- Workout8.6
  
  30-Min Tone & Tighten_3 (total body)
- Workout8.7
  
  20-Min Core Strong_2
- Workout8.8
  
  Weekend Reminder
Week 6 - Mindful Eating/Mindless Snacking
7
- Workout9.1
  
  Week 6 To-Do List
- Workout9.2
  
  25-Min HIIT it & Quit it_2
- Workout9.3
  
  30-Min Tone & Tighten_3
- Workout9.4
  
  18-Min Flex Flow_2
- Workout9.5
  
  30-Min Tone & Tighten_3
- Workout9.6
  
  20-Min Core Strong_2
- Workout9.7
  
  Weekend Reminder
Week 7 - The Sleep-Stress-Weight Connection
7
- Workout10.1
  
  Week 7 To-Do List
- Workout10.2
  
  25-Min HIIT it & Quit it_2
- Workout10.3
  
  30-Min Tone & Tighten_3
- Workout10.4
  
  18-Min Flex Flow_2
- Workout10.5
  
  30-Min Tone & Tighten_3
- Workout10.6
  
  20-Min Core Strong_2
- Workout10.7
  
  Weekend Reminder
Week 8 - Eating Healthy Away From Home
8
- Workout11.1
  
  Week 8 To-Do List
- Workout11.2
  
  25-Min HIIT it & Quit it_2
- Workout11.3
  
  30-Min Tone & Tighten_3
- Workout11.4
  
  18-Min Flex Flow_2
- Workout11.5
  
  30-Min Tone & Tighten_3
- Workout11.6
  
  20-Min Core Strong_2
- Workout11.7
  
  Weekend Reminder
- Workout11.8
Week 9 - Foods that Fight Disease
8
- Workout12.1
  
  Workout Calendar – Weeks 9 to 12
- Workout12.2
  
  Week 9 To-Do List
- Workout12.3
  
  28-Min HIIT it & Quit it_3
- Workout12.4
  
  30-Min Tone & Tighten_4
- Workout12.5
  
  18-Min Flex Flow_3
- Workout12.6
  
  30-Min Tone & Tighten_4
- Workout12.7
  
  20-Min Core Strong_3
- Workout12.8
  
  Weekend Reminder
Week 10 - The Power of Self-Talk
8
- Workout13.1
  
  Week 10 To-Do List
- Workout13.2
  
  28-Min HIIT it & Quit it_3
- Workout13.3
  
  30-Min Tone & Tighten_4
- Workout13.4
  
  18-Min Flex Flow_3
- Workout13.5
  
  30-Min Tone & Tighten_4
- Workout13.6
  
  20-Min Core Strong_3
- Workout13.7
  
  Weekend Reminder
- Workout13.8
  
  *REFERRAL PROGRAM*
Week 11 - The Power of Food-Talk
7
- Workout14.1
  
  Week 11 To-Do List
- Workout14.2
  
  28-Min HIIT it & Quit it_3
- Workout14.3
  
  30-Min Tone & Tighten_4
- Workout14.4
  
  18-Min Flex Flow_3
- Workout14.5
  
  30-Min Tone & Tighten_4
- Workout14.6
  
  20-Min Core Strong_3
- Workout14.7
  
  Weekend Reminder
Week 12 - Building a Healthy Lifestyle; Losing Weight & Keeping it off
7
- Workout15.1
  
  Week 12 To-Do List
- Workout15.2
  
  30-Min Kick it & Quit it (NEW!)
- Workout15.3
  
  30-Min Tone & Tighten_4
- Workout15.4
  
  18-Min Flex Flow_3
- Workout15.5
  
  30-Min Tone & Tighten_4
- Workout15.6
  
  20-Min Core Strong_3
- Workout15.7
  
  Weekend Reminder
Program Wrap-Up, Review & Next Steps
1

“Motivation is what gets you started. Habit is what keeps you going” Let’s keep the momentum going… together!
- Workout16.1
  
  Fit & Fabulous

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12-Week Program

Getting Started

Some of T's Favorite, Easy-to-Make Recipes

Week 1 - How to Lose Weight, Why Exercise & Finding Your WHY

Week 2 - Food Labels - Part 1 & Goal Setting

Week 3 - Food Labels - Part 2 & Macros (carbs, fat, protein)

Week 4 - Serving/Portion Sizes; Meal Prep & Planning

Week 5 - Staying Motivated; Revisit Your WHY

Week 6 - Mindful Eating/Mindless Snacking

Week 7 - The Sleep-Stress-Weight Connection

Week 8 - Eating Healthy Away From Home

Week 9 - Foods that Fight Disease

Week 10 - The Power of Self-Talk

Week 11 - The Power of Food-Talk

Week 12 - Building a Healthy Lifestyle; Losing Weight & Keeping it off

Program Wrap-Up, Review & Next Steps

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