Members

Here you will find your personalized calorie and food plan. Below are links to educational material on supplements and high protein plant foods. The food tracker template is great for tracking food intake. Attached with the food tracker is also a serving size print out that’s great for reference.

High Protein Plant Foods
Supplement Information
Food Tracker Template

Yoga

Sun Salutions
Bow Pose
Camel Pose
Cobra Pose
Cow Faced Pose
Crane/Crow Pose
Downward facing dog
Eagle Pose
Extended Side Angle
Extended Triangle Pose
Fish Pose
Half Lord of the Fishes
Head to Knee
King of Dancers
Lion Pose
Lotus Pose
Plow Pose
Revolved Triangle Pose
Seated Forward Bend
Supported Headstand
Supported Shoulderstand
Warrior 1

Exercise Tutorials

 

Back

Dumbbell Bent Over Rows
Dumbbell Rear Delt Fly
Dumbbell Renegade Rows
Pull Up (Gym)
Seated Cable Row (Gym)
Deadlift (Gym)

Biceps

Dumbbell Bicep Curl
Hammer Curl
Cross Body Hammer Curl
Bar Curl (Gym)
Preacher Curl (Gym)
Zottman Curl

Shoulders

Side Lateral Raise
Shoulder Press
Front Raises
Dumbbell Shrugs
Power Partials
Clean and Press

Chest

Push Up
Dumbbell Press
Cable Cross Over (gym)
Decline Push Up
Dips (Gym)
Bench Press (Gym)

Triceps

Dumbbell Triceps Extensions
Triceps Pushdown (gym)
Closed Grip Bench Press (gym)
Cable Rope Triceps Extensions (gym)
Dumbbell Skull Crushers
Bent Over Dumbbell Triceps Extensions

ABDOMINALs

Crunches
Planking
Plate or Dumbbell Twist
Cable Crunch (gym)
Sit Up
Decline Crunch (gym)

Lower Body

Squat (gym)
Barbell Lunge (gym)
Dumbbell Squat
Dumbbell Lunge
Barbell Deadlift (gym)
Dumbbell Deadlift
Barbell Hip Thrust (gym)
Bridge Pose
Cable Kick Backs (gym)

HIIT Cardio

15 min hiit
15 min hiit
15 min intense hiit
25 min hiit
25 min hiit
30 min Intense hiit

Mandala

Mandala Practice Template
Mandala Color Sheets