Checklist [DON'T SKIP] | Prime Coaching

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Prime Coaching Program

Onboarding Steps

Welcome to Prime Coaching (4:05)
1:1 Communication, Community, and Group Calls (6:08)
Weekly Check-In Protocol (2:58)
Checklist [DON'T SKIP] (4:43)
Using Trainerize (4:59)
Next Steps (2:25)

Phase 1: Priming For Success

*1st day of the program* - Why are you here? (4:09)
Actions > goals (6:29)
What are macros? (9:11)
Why are we tracking macros? (5:04)
MyFitnessPal (MFP) setup (7:53)
How to track macros (MFP) and weigh food - Example 1 (8:11)
How to track macros (MFP) and weigh food - Example 2 (13:41)
Just track your macros - that's it! (4:42)
How to track food when food scale and MFP data is not available - ChatGPT (10:00)
The biggest mistake people make when tracking macros - avoid this (7:05)
Gamify the process - have fun (2:04)
Macros are not forever (3:13)
Learning Mindset - be a sponge (2:36)
Next Steps (0:48)

Phase 2: Pursuing my Prime

Let's hit the ground running (1:48)
Full-Body workout split (9:26)
Progressive Overload (7:36)
Rate of Perceived Exertion (RPE) / RIR (7:33)
How to know exactly how much weight to lift (7:20)
Metabolism - how we calculate your macros (3:48)
Nutrition Plan: Cut, Bulk, Maintenance, Reverse Diet (27:27)
Important data (9:01)
Prep your surroundings/environment (8:23)

Phase 3: Prime Mindset

Buckle up (4:19)
Leveling expectations (6:09)
Your emotions are wrong (7:56)
How to make the best choice every time (11:13)
Why "just get started" is bad advice (6:13)
Why you lack motivation (dopamine) (12:58)
What if I fail? (solution to anxiety) (9:39)
Opposite Action (solution to laziness) (11:07)
Awareness - (solution to cravings) (9:09)
Meditation (try this) (11:29)
Zoom out the timeline (perspective) (6:07)
Subconscious beliefs (ego) (12:44)
You are not your future self (7:38)
Slow down to go fast (7:37)
Get used to the struggle (5:10)
Let's have fun (3:16)

Phase 4: In my Prime

Congratulations - give yourself some credit (2:42)
Building a lifelong foundation - keep your gains (4:30)
Success is not linear (4:11)
Preventing burnout (6:12)
Setting new goals - staying inspired (10:30)
Dealing with plateaus (4:25)
Your legacy - inspiring others (6:15)
Flexibility for life's seasons (6:54)

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Checklist [DON'T SKIP]

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