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Ignite Program
Welcome to The Vegan Superhero Academy
Getting You Prepared for Day 1 (6:45)
What You'll Need to CRUSH this Program! (10:12)
How to Create Unstoppable Motivation (15:43)
Welcome to the VSA Modules
Welcome To The VSA Modules! (1:39)
Welcome to the Academy (1:16)
Our Superhero Approach
The VSA Community
How to Get Involved in the Community
The Importance of Community (2:48)
Cultivating a Safe Space (4:52)
The Structure of the Academy (2:18)
Team Calls and Masterclasses (2:16)
Why Challenges Help You Succeed (3:00)
Accountability Through Consistency Streaks (7:13)
Opportunities to Meet Your Coach and Fellow Superheroes (2:24)
Onboarding Module
Coaching Plan: Why Following Your Plan Precisely Is So Important (2:01)
Coaching Plan: How To Use A Food Scale (2:35)
Coaching Plan: FAQs
Weekly Expectations: Communication Is Key For Your Success (1:55)
Weekly Expectations: How to Track Your Body Measurements (8:35)
Weekly Expectations: How to Track Your Body Weight (1:43)
The Vegan Superhero Awards
How To Earn Vegan Superhero Awards (0:49)
Consistency Streaks (2:29)
Accountability Posts (1:49)
Completing Your Agreement (1:26)
Applying For And Receiving Your Awards (1:36)
Accountability Module
How to Establish Social Accountability (3:21)
How to Track Progress Pictures (2:12)
DOWNLOAD The Vegan Superhero Body Measurement Tracker (hand-written worksheet)
DOWNLOAD The Vegan Superhero Workout Tracker (hand-written worksheet)
How to Track Your Progress (2:44)
How We Establish MASSIVE Accountability (13:07)
DOWNLOAD The Vegan Superhero Accountability Worksheet
Growth Module
Beyond Fitness Fulfilling Your True Potential (3:38)
Create a Vision Board (5:58)
Dont Let Your Limiting Beliefs KILL Your Super Ambitious Goals (3:48)
DOWNLOAD The Vegan Superhero Goal Achievement Framework Worksheet
Its Not Over Until I Win (3:27)
The Most Important Part of Your Transformation: Your Mindset (3:03)
Why You Need To Set Super Ambitious Goals (2:36)
DOWNLOAD Habits For Success Worksheet
READ THIS BOOK (FREE PDF VERSION)
Nutrition
Calories & Energy Balance (6:20)
The 3 Laws Of Body Composition (6:40)
How To Choose Your Primary Fitness Goal (9:50)
Introduction To Macronutrients (2:57)
How Your Body Uses Protein (0:58)
How Your Body Uses Carbs (3:09)
How Your Body Uses Dietary Fats (0:54)
An Intro To Vegan Flexible Dieting (6:14)
How Much Protein Do You Need? (3:16)
How Much Protein Do You Need To Build Muscle? (3:34)
How Much Protein Do You Need To Shred Fat? (5:46)
The Truth About Vegan Protein Quality (11:27)
Are High Protein Diets Bad For You? (7:14)
The 4 Steps To Calculating Vegan Macros (1:21)
How To Calculate Your Protein Target (3:02)
Tracking Macros - How Precise Should You Be? (3:04)
How To Read Nutrition Labels (2:26)
What To Eat To Shred Fat And Build Lean Muscle (2:33)
Vegan Protein Sources (3:48)
Vegan Protein Powders (8:53)
Best Starchy Carb Sources (1:37)
Fibrous Carb Sources (5:13)
Vegan Fat Sources (7:29)
Calorie Density (9:48)
How To Track Macros (11:31)
Plant-Based Intuitive Eating
Introduction to The Plant-Based Intuitive Eating System (5:26)
The 3 Supplements Every Vegan Should Take (4:57)
Recommendations for Accurately Measuring Your Foods (5:08)
The most important things to keep in mind when tracking your nutrition (4:15)
The Importance of Caloric Density (4:04)
Your Guide to Meal Planning
A Vegan Guide to Eating Out
The Vegan Supplement Guide
The Vegan Snack Guide
VSA Recipe Book!
Vegan Supplementation
Vegan Health Supplements (8:24)
Vegan Supplements For Improving Your Body Composition (7:49)
Training
The Most Important Part of Your Training Program (1:35)
Best Exercises For Building Muscle and Shredding Fat (3:56)
When Should You Increase The Weight (1:59)
Should Women Train Differently Than Men (1:34)
What To Do If You Miss A Workout (1:09)
How To Rest and Recover Properly (5:27)
The Truth About Cardio (2:53)
What To Do If You Are Having Trouble With Your Form (1:04)
The Best Warm Up Routine For Weight Training (3:33)
How Long Should You Rest Between Sets (3:34)
How To Add Weight To A Bar (2:48)
How To Bench Press (1:55)
How To Deadlift (3:44)
How To Squat (2:30)
How To Shoulder Press (1:55)
How to Do Bicep Curls (1:46)
How to Do Cable Crunches (1:27)
How to Do Incline Bench (1:04)
How to Do Dips (1:18)
How to Do Hip Thrusts (1:23)
How to Do Lat Pulldowns (2:24)
How to Do Lateral Raises (1:06)
How to Do Lunges (1:30)
How to Do Tricep Extensions (1:19)
Techniques for Building Muscle and Improving Performance
The Art of Compound Exercises: Tips and Techniques for Mastering the Big Lifts (8:20)
Finding Your Training Split: How to Determine the Best Structure for Your Goals (5:34)
Volume Training: How Much Is Enough? (5:36)
Perfecting Your Form: How to Avoid Common Form Failures and Get the Most Out of Each Rep (7:24)
Embracing Failure: Techniques for Safely Pushing Your Limits and Building Muscle (3:55)
The Power of Range of Motion: How to Improve Your Flexibility and Mobility for Better Performance (3:25)
Accelerating Progress With Optimal Recovery
Foam Rolling and Self-Massage: Techniques for Relieving Muscle Soreness and Tightness (3:09)
The Importance of Recovery: How Rest Days and Sleep Benefit Your Training (5:37)
Active Recovery: Techniques for Promoting Recovery Without Slowing Progress (5:58)
Finding the Right Balance: How Much Rest Between Sets (3:12)
Post-Workout Recovery Tips for Reducing Fatigue and Soreness (4:13)
The Dangers of Overtraining and Undertraining (4:51)
Listen to Your Body: Understanding When to Rest and Recover (3:20)
Injury Prevention: Strategies for Reducing the Risk of Injury During Training (3:18)
Recovering with Nutrition: Foods and Supplements That Aid Muscle Repair and Growth (2:55)
Don't Ignore Pain: The Importance of Proper Injury Assessment (5:18)
Post-Workout Recovery Tips for Reducing Fatigue and Soreness
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