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K7 21 Day JumpStart - Membership Curriculum
Prep Phase & Introduction to the K7 Transformation
7 Key Principles
Checklist - when starting each month
Preparing Your Kitchen (2:08)
How to Take Measurements - Video (4:01)
Mindset
Nutritional Coaching & Supplements (3:12)
Fitness Programs
Week1: The JumpStart ~ Days 1-6
Grocery List Days 1-3
Grocery List Days 4-6
Menu - Days 1-3 Menu: Custom Gut-Centric
Menu Day 4 - 6 (liquid Super Foods)
Video: Lucky 13 Salad - How to prepare (9:34)
Video: Blood Sugar Detox (2:53)
Fitness Programs
Fitness - How TO
Arms & Shoulders - Strength (8:02)
You are Making Progress ~ Days 7-12
Grocery List Days 7 - 14
Menu Day 7 & 8
Menu Day 9
Menu Day 10
Menu Days 11 & 12
Video Zucchini Spaghetti - Day 9 - 10 (6:50)
Days 13-14 !You Can Do This!
Final Week Grocery List: Days 15-21
Days 13 - 14 Menu
Menu Days 15 - 17
Menu Days 18 & 19
You ARE Worth it! Menu Days 18-19
Fitness - Full Body Program (12:02)
Feedback Time: Whats Working? What's Not Working?
Bring it Home
Menu Days 20 & 21
Mango Salad recipe
Final after 21 days - What's Next
Month 2 - ACCELERATE
How K7 Started - video (7:58)
Goal Setting after JumpStart (2:33)
NO List of AVOID Foods
Food Exchange List
Video: Science Behind Week1 K7 JumpStart (34:12)
Mindset Minute - 5 steps to a strong foundation (3:18)
dotFIT - How To Tutorials
How to Log in to your Program (2:07)
How to Build / Activate your Program (6:47)
Your Program Summary Overview (1:54)
Food Logging (12:22)
3rd Party Apps Devices (2:18)
Activity Tracking (14:50)
Logging Measurements (0:46)
Dietary Support (3:10)
dotFIT Store (1:12)
Learn & Ask The Experts - recipes, studies, etc (2:26)
Month 3 - OPTIMIZE
Fitness Program month 3 (7:19)
MINDSET - I cheated! Is that BAD?
MINDSET - Stress Eating the 4 - F's
BONUS - Office Stretches & Home Routine
Home Stretches and Fitness (7:17)
MINDSET - Overcoming Setbacks & Plateaus video (15:56)
Month 4 - TRANSFORMATION
MINDSET - ever wondered "How did I put this weight on?!?"
Menu Day 7 & 8
K7_day_7-8.pdf
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K7_day_7-8.pdf
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