12 Weeks of Fitness

Chapter 1: Body Composition Measurements…….. Pg. 1 - 11
Chapter 2: Goals Setting……………………………………… Pg. 12
- 14
Chapter 3: Desired Body Weight and Body Fat……. Pg. 15 -
18
Chapter 4: Calculating Macro’s …………………………… Pg. 19 -
23
Chapter 5: Grocery Shopping and Meal Prep………. Pg. 24 - 27
Chapter 6: Track and Measure your Macro’s………. Pg. 28 - 30
Chapter 7: Food Choices …………………………………….. Pg. 31
- 33
Chapter 8:
Cardio………………………………………………… Pg. 34 - 36
Chapter 9: Heart Rate………………………………………….. Pg. 37 - 39
Chapter 10: Health and Fitness Myths…………………. Pg. 40 - 42
Chapter 11: Recovery, Mobility, and Stretching…… Pg. 43 - 48
Chapter 12: Last Words……………………………………….. Pg. 49
- 51
12-Week Fitness Program …………………………………… Pg. 52
- 88
Recipe Ideas
……………………………………………………….. Pg. 89 - 113
Appendix: Forms ………………………………………………… Pg.
114 - 119
Glossary………………………………………………………………. Pg.
120 – 121