Rise Up Coaching Program

1 Welcome! 2 Health History 3 Pre-Work 4 How to Navigate Member Vault 5 How to Navigate True Coach 6 Coaching and Accountability 7 Responsibilities 8 Frequently Asked Questions

1 Future Me 2 Setting Realistic Body Composition Goals 3 SMART Goals 4 Nutrition Plan 5 Workout Glossary 6 Fitness Journal 7 Let's Get Started!

1 Intro to Food Monitoring 2 Choosing the Right Food Monitoring Method 3 Counting Macros for Muscle Growth and Fat Loss 4 Eating Mindfully 5 Meal Prep Packet 6 Meal Prep in Action 7 7 Ways to Know If Your Nutrition Plan Is Working 8 8 Mistakes Women Make with Diets 9 Recipes 10 Pre-Workout Nutrition 11 Post Workout Nutrition 12 Making Healthy Choices While Eating Out 13 What Would You Order? 14 10 Inexpensive & Healthy Foods

1 Hypertrophy 101 2 Hypertrophy Basics 3 Progressive Overload 4 How Heavy Should I Lift? 5 The Do's and Don'ts of Cardio 6 Benefits of Strength Training 7 10 Mistakes Women Make in the Gym 8 Compound Exercises vs. Isolation Exercises 9 Compound Exercises 10 Isolation Exercises 11 Creating a Workout Routine 12 3 Day Workout Split 13 4 Day Workout Split 14 Exercises by Body Part

1 Personal Responsibility 2 Principles of Success 3 Strengths and Qualities 4 The Four P's 5 The Cookie Jar Method 6 The 5 Whys 7 Fixed Mindset vs. Growth Mindset 8 Developing a Growth Mindset 9 The Power of I AM Statements 10 10 Mental Strategies to Improve Your Workouts 11 Unravel Your Thoughts 12 Lifting Weights...The Perfect Metaphor for Life

1 Sunday, November 29 2 Sunday, December 6 3 Sunday, Dec. 20 4 Sunday, Dec. 27 5 Sunday, Jan 3 6 Sunday, Jan 10 7 Sunday, Jan 17 8 Sunday, Jan 24 9 Sunday, Jan 31 10 Monday, February 8 11 Sunday, February 21 12 Sunday, February 28 13 March 12 14 March 28 15 Zoom 4/2 16 Zoom 4/12 17 Zoom 4/30 18 Zoom 5/7 19 Zoom 5/14 20 Zoom 5/21 21 Zoom 5/28 22 Zoom 6/11 23 Zoom 7/16 24 Zoom 8/6 25 Zoom 8/13