8 WEEK STRONG AND HEALTHY

Embark on an empowering journey with our comprehensive 8-week fitness and nutrition transformation program. Here's what's included in your roadmap to success:

$250 VALUE! 

Printable or downloadable with all hyperlinks attached! 

Goal Setting 101: Lay the foundation for your transformation journey by setting clear and achievable goals.

Pre-8-Week Fitness Assessment Sheet: Evaluate your starting point and track progress throughout the program.

Post-8-Week Fitness Assessment Sheet: Celebrate your achievements and measure the results of your hard work.

Mastering Your Mindset Motivational Handbook: Equip yourself with the mental tools needed to overcome obstacles and stay motivated.

Getting on Top of Energy Balance: Understand the principles of energy balance and choose the approach that works best for you.

Option #1: Using Portion Sizing: Learn how to control your portions for optimal nutrition and weight management.

Option #2: Tracking Your Calories & Macros: Dive into the details of calorie and macronutrient tracking to fine-tune your nutrition.

Calculating Your Macro Needs: Determine your individual macronutrient requirements for optimal performance and results.

Using MyFitnessPal to Track Calories: Utilize this powerful tool to track your food intake and stay accountable.

1500 Calorie Meal Plan Example: Sample meal plan tailored to a 1500 calorie intake for effective weight management.

2000 Calorie Meal Plan Example: Sample meal plan designed for a 2000 calorie intake to fuel your active lifestyle.

2500 Calorie Meal Plan Example: Sample meal plan crafted for a 2500 calorie intake to support muscle growth and recovery.

6 Healthy Recipes: Enjoy delicious and nutritious meal ideas to keep your taste buds satisfied.

Understanding Your Training Program: Gain insights into your workout regimen and learn how to maximize your results.

Warming Up and Stretching: Learn the importance of proper warm-up and stretching techniques to prevent injury and improve flexibility.

Weekly Workout Schedule: Stay organised with a structured workout schedule for each week of the program.

Phase 1: Week 1-4 Workouts: Dive into the initial phase of your training program, focusing on building a strong foundation.

Phase 2: Week 5-8 Workouts: Progress to more advanced workouts designed to challenge and push your limits.

Recovery and Injury Prevention: Discover strategies to optimize recovery and reduce the risk of injury during your transformation journey.

Recommended Supplements: Explore supplements that can complement your nutrition and support your fitness goals.

With this comprehensive program, you'll have all the tools and guidance you need to achieve lasting results and transform your body and mindset.

Written by Sian Kelly - Muse founder and ceo.