Onboarding Steps:

Step 1. Download Our Mobile App: Movement Stretch StudioClick here or visit http://mndbdy.ly/e/531058

Step 2. Join Private Member Only Facebook GroupClick here or visit www.District.Fit

Step 3. Unlock Access to Member AreaClick here to create free account

Click here to login

Our ManifestoI Am Thurston Fit Never Give Up

Give No Excuses Train With Passion

Push Through Get It Done Take Action

Stay Focused I Am Unstoppable

I Am Just One Workout Away

#ThurstonPower

Download Phone Background Here

Program Guide To A Better Life

You have greatness within you! —Les Brown

Guide To Success

OverviewYour FitnessJourney Pages

5-9Setup forSuccess Pages

10-13

Pages 14-17 Pages

18-23Pages 24-30

Page11

All AboutRecovery

FoundationSecrets

Practical Secrets

Book Stretch

Page10

OnlineCommunity

Workout1

Workout 2

Workout3...

Page 34

Results

The Beginning...

To A Better Life

“If you can dream it, you can do it.” —Walt Disney

The Fitness Journey is 4 quadrants that need to happen in specific order to

maintain long lasting results instead of crashing and burning.

Most people when starting a program tend to jump straight into quadrant

3 which is the part of The Journey that you really start building muscle and

losing fat to be lean and fit. This simply doesn’t work... let me tell you

why.

Guide To Success

My name is Seth Thurston, I run Thurston Personal Training and

Movement Stretch Studio, and I’m so glad you joined my program.

You have something inside of you. You are strong. You have so much

potential. You already have what it takes to reach your goals. We all have

this something inside of us and, if we use it right, we can reach our

highest potential of fitness.

I’m sure you have heard before “successful people are those that take

action” so I’ll save you the speech. You see there are thousands of good

ideas and advice when it comes to health and fitness... but they are

useless if you don’t take action on them. I challenge you through this

program to implement every single action step and stay focused.

Remember, you already have what it takes... you just need the right

guidance, tools, and strategies that I’m going to give you to successfully

lose fat, build lean muscle and live a healthy lifestyle.

The Four QuadrantsBecome Healthy Build A Habit

MaintenanceFit And In Shape

3

The Fitness Journey

1 2

4

Quadrant 3: Perfect Effort

Phase 1: Master Willpower

Phase 2: Perfect Nutrition Execution

Phase 3: Perfect Exercise Execution

Quadrant 4: Adjust Navigation

Phase 1: Supportive Influence

Phase 2: Adapt New Lifestyle

Phase 3: Create A Compounding Effect

Becoming healthy first gives you a strong foundation to build a habit on.

Your new healthy habits will give you the ability to reach your goals

without falling back. Your newly achieved goals are supported by a strong

foundation and allows you to continue navigation to future goals or simply

maintain course.

The maintenance phase is equally important as the first three, but often

overlooked. It’s important to realize that your newly achieved goals won’t

stay for long if you don’t create a maintenance plan.

We can help you with that too!

Guide To Success

Become Healthy

Build A Habit

1

2

You see I discovered something strange... and it’s almost the complete

opposite of what you might think. In over 10 years of training thousands

of clients I discovered that in order for a client to get in shape AND STAY

IN SHAPE they have to become healthy first, then get in shape.

Let me repeat that: “become healthy first, then get in shape”

By successfully completing each phase of each quadrant, this will insure

that you don’t relapse your progress... or worse get injured.

Quadrant 1: Build A Strong Foundation

Phase 1: Create your Prequel, New Belief Circle

Phase 2: Learn/Practice Movements, Eat Better

Phase 3: Condition the Muscles, Heart

Quadrant 2: Enhance/Support Foundation

Phase 1: Memorize Movements, Flexibility

Phase 2: Build Strength, Increase Cardio

Phase 3: Create A Routine

Maintenance

Fit And In Shape3

4

And your why needs to make you DO things, not doing is why you’re here.

You need to develop your Prequel backstory that motivates you to DO

things— even when the going gets tough! You might already know your

why but let's dig deeper and clarify it.

Why— This needs to be YOUR WHY.

How— Improve your health, through exercise and nutrition.

What— What vehicle is going to get you there? Hint** Thurston Personal

Training

Action Step: Create Your Prequel Pyramid “Why”

Example: Why- I want to make the world a better place to the best of my

ability, so I need to be the best version of myself. How- Being healthy, fit,

and in shape will make me more productive, increase my energy, give me

more confidence which ultimately will allow me to help others more

effectively. What- I need a fitness coach to get me there. Someone who

cares, motivates and has helped educate and lead others to their goals.

Guide To Success

Now that you understand that you are starting in Quadrant 1 and the goal

is to make it all the way to Quadrant 4 in order.

Let's go back to what got you motivated BEFORE The Fitness Journey even

begins... this is The Prequel.

Think of your favorite story or movie series. The Prequel explains where

the character(s) came from, how they came to be who they are, and

(most importantly) why and where their motivation comes from.

It’s their WHY that drives them, that makes them DO... or not DO things.

The Prequel

Your Why

How

What

The Prequel Pyramid

The FitnessJourney Begins!

I want to be the best version of myself! And set a good example for my kids.

Results, Progress & Improve

Build New Habits

Break Old Habits

Break the Ice21 days

Adapt Workouts6 Weeks

Adapt Routines90 days

New Lifestyle6-12 months

Permanent Physical Freedom Path

-Fit Person

PermanentResults

-Regular

-Survivor

-Beginner

Let’s Get Setup.

To A Better Life

“By failing to prepare, you are preparing to fail.” —Benjamin Franklin

Now that you have your recovery stretch booked for the week... it’s time

to take time management to the next level!

I’m sure you use a calendar of some sort, if not I highly recommend the

free software Google offers called “Google Calendar”.

You need to plan your workouts at the optimal time for your schedule so

that nothing gets in the way of your “fitness self development” time.

For my schedule (and many of my clients) I find morning is the most

effective time for me to fit in my workouts (although I have more energy

in the afternoon). It really sets a good tone for the day!

Action Step #1: Block out time for your workouts

Final Action Step #2: Schedule time to plan for upcoming

week/day(s) to always have your food/clothes ready as needed.

Guide To Success

We use a Mobile App called Movement Stretch Studio to make our session

booking much easier.

Action Step #1: Download Movement Stretch Studio App

Now that you have the mobile app downloaded on your phone create an

account using the same email you gave us earlier.

Action Step #2: Create Account

After you created an account search your email to find the verification

email that you need to click.

Action Step #3: Verify email

Final Action Step #4: Book your first stretch!

How To Book Stretch

Congrats again for joining, starting your journey, and I can’t wait to start

telling your success story.

Seth Thurston

P.S.- Don’t forget, you’re just one program away from getting results and

reaching your goals... #thurstonpower

Action Step #1: Click This Link

Action Step #2: Click Join

(We will approve you shortly)

Final Action Step #3: Post a picture of your in TPT and post

the picture using hashtag #thurstonpower

Guide To Success

You’ve made a great decision, and I’m so excited to get you enrolled in

your program.

This program will help you reach your goals, become healthier, and help

me change the world - by making the world a healthier place, one person

at a time!

As you step into your new program, I don’t want you to feel alone. We

have a group with over 230 of your peers, who are all going on this

journey together. We’d love for you to come join us, so we can help you

accomplish your goals, and get the results you are looking for.

You can join our community here: www.District.Fit

When you come, please take a picture of yourself in TPT, and post that

picture in our group introducing yourself to our tribe and use the hashtag

#thurstonpower in the post.

Join Our Private Group

Every eating decision is either feeding the inside of the circle which will get

you closer to your results OR it’s hindering your results.

Benjamin Franklin said: “By failing to prepare, you are preparing

to fail.”

Let me share with you a few hacks that can save you time preparing and

make things so much easier!

Hack #1 Hire A Meal Delivery Company: This saves me so much time,

one I recommend is: Prestigelabs Foods (my link gets you free deliver

AND a discounted price on everything they offer)

Hack #2 Use Protein Powder: When you are on the go, travel, need a

quick snack or meal alternative I always have protein powder available.

This protein powder is clean healthy ingredients and one I recommend.

Hack #3 Cook In Advance for your entire week will save you hours of

time each week and set you up for success.

Guide To Success

We all have different backgrounds, cultures, family traditions, economic

variety, job requirements, social norms, and what I love about fitness is

that it doesn’t matter where you are in the world, what language you

speak, or how much money you have... the requirements to achieve

success (your goal) are equal.

“Fitness results can’t be purchased or inherited— They have to be

earned.” —Seth Thurston

There are only 2 options when it comes to how you eat:

1. Eating Strategically (Inside The Circle --> towards fitness results)

2. Everything Else

Eating Hacks

EatingStrategically

Family Traditions

Peer Pressure

Busy Schedule/TimePersonal Preferences

It’s Organic so it must be healthy

Circle Of Nutrition

I don’t eatleftovers

Rest And Recover

To A Better Life

“There is virtue in work and there is virtue in rest. Use both and overlook neither.” —Alan Cohen

Intense Workout

Skip Workout

*Whenever you do anything that

is above your baseline you will

experience both DOMS and

microtrauma.*

Tip #1 Don’t skip workouts: Because of the repeated-bout-effect, the

only way to reduce soreness is to do MORE of what got you sore in the

first place.

“The more you repeat a behavior, the less it impacts you because

you become accustomed to it.”

The first step into getting you healthy is getting your body accustomed to

a physical routine... in the beginning you aren’t accustomed to anything.

Tip #2 Get a stretch & infrared sauna: This will change your life!

Guide To Success

Would you rather... work “harder” or work “smarter”? Of course smarter

right? And that involves doing the things your body NEEDS.

If you follow this formula you will indubitably be working smarter by

maximizing all your workouts for recovery and results! I’ll give you a few

tips on how to reduce soreness in just a second but first let’s talk about

Microtrauma vs DOMS.

Microtrauma are the micro tears in a muscle when you workout with

either more weight or more reps than your current baseline.

DOMS (Delayed onset muscle soreness) - This is the dreaded muscle

soreness that happens when do more weight or more reps above your

current baseline.

Source

Ultimate Recovery Formula

Baseline

Gain Results Increase Baseline

Lose ResultsDecrease Baseline

#3 Go Drink: Drink about .8 oz water per body weight. The skeletal

muscle is more than 70% water so when you are dehydrated research

shows that you are at risk for losing the muscle you have and hinders new

muscle too because of decreased protein synthesis.

Hack #2 Add Potassium: To avoid muscle cramps... eat foods high in

potassium or take a supplement.

Hack #3 Visualize Your Stress Away! Acute stress— like the kind

caused from your workout is a good thing! Chronic stress from your day

like work stress or other influences increase stress hormones in the body

which harms recovery. Visualization techniques like affirmations or

meditation can really keep this under control.

Now because working out can be tough and painful I made sure to include

a comprehensive Phase 2: Soreness Reduction to this Recovery Formula!

Guide To Success

Phase 1: Muscle RecoveryThe Ultimate Recovery Formula is two parts one is muscle recovery and

the second is soreness reduction. *Note* Muscle recovery has nothing

to do with soreness... so the strategies are different.

Phase 1: Muscle Recovery of Microtrauma

#1 Eat Right: Eating small meals with protein every couple hours (protein

pulsing) helps the body retain nutrients better and eating directly after a

workout replenishes the body after being depleted. Source

#2 Lots of Sleep: Get at least seven hours of uninterrupted sleep. Your

body’s natural hormones that assist recovery and muscle building like

testosterone and growth hormone are highest during deep stages of sleep.

Hack #1 Take BCAA: Branch Chain Amino Acids (BCAA) helps with

overall muscle recovery and slightly helps with mental fatigue. Source1

Source2

Hack #5 Stretch Since the secret to reducing soreness is blood flow— an

assisted stretch or foam rolling does just that. They really ease

inflammation, improve blood flow, reduce muscle tightness... and most

importantly reduce soreness significantly. Source

Hack #6 Start Slow: Remember anything that goes above your baseline

will make you sore— so go at your own pace and pick light weights to

start... no need to go out all out your first day or week for that matter!

Let’s Summarize the Formula:

Action Step #1: Follow your meal plan to optimise eating

Action Step #2: Go to bed on time

Action Step #3: Drink .8 oz per LB of bodyweight every day

Action Step #4: Don’t skip workouts because of soreness

Action Step #5: Stretch after your workout every day

Guide To Success

Phase 2: Soreness ReductionPhase 2: Soreness Reduction of DOMS

#4 Active Recovery: This may seem counterintuitive but movement is

the #1 one way to reduce soreness the fastest by stimulating blood flow

and improving circulation to the muscles— so as much as you want to skip

that next session... working out again will not only keep you on track, but

give you the most relief as well!

#5 Improve Your Mobility: Immediate stretching will help loosen things

up but doesn’t cure soreness in fact not being flexible is one cause of

constant soreness. By not having necessary flexibility and muscle pliability

you will short yourself on muscle gains and the worst of it all cause

increased soreness from workouts.

Hack #4 NSAIDS: Non-Steroidal anti-inflammatory like Aspirin or

ibuprofen can help reduce the pain of soreness. Topicals like Icy Hot can

really help alleviate the pain but have no affect on the muscle itself.

Foundation Secrets

To A Better Life

“You become what you believe, not what you think or what you want.” —Oprah Winfrey

The achievement of your goals will happen through efforts compounded

over time... when your efforts have compounded long enough you achieve

your goals and your goal becomes who you are— leading to long

lasting achievements.

“Your life will be no better than the plans you make and the action you

take. You are the architect and builder of your own life, fortune, destiny.”

—Alfred A. Montapert

This program is a plan and guide to the actions

you need to take to build the body you want.

On the surface getting in shape seems simple, but

it’s the 90% below the surface that sinks ships.

We are here to help you through what you

can see and navigate the 90% you can’t.

Guide To Success

“Nothing that’s worthwhile is ever easy. Remember that.”

―Nicholas Sparks

Getting healthy and in shape is worthwhile— and you don’t magically

just “get healthy” or “get in shape”. It’s something that slowly starts to

happen and every action puts you closer or further from your goal... you

get to choose! There is a great book called the Compounding Effect I

highly recommend reading it. It talks about how making small changes

over the course of time compounded make a drastic difference.

The Compounding Effect

Often I find clients think they are just going to “get in shape” or “lose

weight” and that they will be able to do it in little as three months. Just

like a smoker it takes about three months just to break the chains of your

previous bad routines (like ordering dessert) before you can successfully

replace them with healthy new ones that will lead to the results you want.

I want you to think of every situation that would cause you to miss a

workout or tempt you to make unhealthy eating decisions. This doesn’t

mean you can’t ever do things anymore, but like a recovering alcoholic is

weak in the beginning you have to avoid circumstances with an unlikely

outcome until your chains are broken and rebuilt with strong healthy ones.

Action Step: List routine causing bad cue’s with an alternative

Example: Go to my favorite restaurant Visit A Farmer's Market

Go out to bar or nightclub Watch a movie

Attend Phoenix Children's Fund Raiser Eat before you go

Friends birthday party Invite them to coffee and give them a nice card

Guide To Success

Chains of habit are too light to be felt until they are too heavy to

be broken. —Warren Buffett

My client Diana was able to quit smoking successfully. For years she would

grab her lighter off the kitchen counter before she left the house. She was

trying to quit so she threw all her lighters away. Even though she knew

there was nothing there... it took her a little over 10 weeks to stop going

over to the counter and reaching to grab her lighter. Just leaving the

house was a cue for a cigarette that took time to overcome.

Break The Chains

Like Diana the smoker that was able to break her bad habits and replace

them with new ones.

You’ve already broken the chains, started your compounding effect, the

next step is to change your belief cycle to that of a “healthy lean person.”

If you say your “Why” statement loud enough, often enough, eventually

you might believe it.

Mahatma Gandhi explains it well:

“Your beliefs become your thoughts,

Your thoughts become your words,

Your words become your actions,

Your actions become your habits,

Your habits become your values,

Your values become your destiny.”

I believe every one of us is destined for greatness, but you need to believe

it first. Oprah Winfrey says: “You become what you believe, not what you

think or what you want.” By sticking with our program the belief circle will

pretty much take care of itself... but there are a few more things I want

you to do. I want you to say self affirming words out loud, eliminate

negative words from your vocabulary, and put up a stop sign when you

have any self doubting or negative thoughts. This is a hard step... but

once you can go an entire day following these rules, you will be

unstoppable.

Action Step: Add this affirmation to your routine first thing in

the morning (or a variation in your own words)

Example: “I believe and demand to enjoy a life of quality health. I am

destined to be in shape will not let ANYTHING interfere with my actions of

becoming what I believe.”

Action Step: When you start to think any negative thoughts or

limiting beliefs... stop yourself and imagine a big red stop sign!

Guide To Success

The Belief Circle

I’m healthy and lean.

Eat/workout like a lean, healthy

person.

Lose FatBuild Muscle

Feel even morelike a lean,

Healthy person

Willpower is what got you started on your journey, but like a house with a

weak foundation will crumble when the wind blows— you need to build

your new healthy and fit body on top of a strong fitness foundation.

Willpower is like the tide of the

ocean... it goes up and down

because of gravity from the

Moon. By building the fitness

foundation, you will literally be

sitting in the driver's seat and

controlling the tides in your

Life— instead of letting outside

forces control your fitness results causing a up-and-down pattern.

With your results build on top of the fitness foundation, winds can blow

their hardest but your health and fitness will remain untouched.

This program works— it’s designed to get you fast results and long lasting

results. It’s up to you to complete the action items.

So far you have learned about the Four Fitness Quadrants, created your

Prequel Pyramid, Broken the Chains that were holding you back, created a

new belief circle, are on the way to creating a compounding effect.

This is all part of laying your fitness foundation.

Guide To Success

The Fitness Foundation

The New WayFit/Healthy Person

False Reason to Quit (Circle #1) Solution to Problem(False Belief) New Belief (Reality)

Going on vacation, work trip - Bring healthy snacks, custom order food, modify workouts(I need to pause till I get back) I need to know what I can do while I’m gone to not back trackBusier with work, project, school, kids - Online & remote, reduce frequency, optimize schedule (I have to stop/skip till slows down or is over) Take care of myself first to have more to give and more productiveHoliday meal, work events, special occasions - Know how to control damage, make-up, jump-back(If I cheat once I might as well stop) I workout so that I can cheat and not take 3 steps backLose motivation, tired, low energy, sore - Say affirmations, get more sleep, eat consistently, add reward(I need to feel like going to workout) Imagine wow much worse it will be if I don’tInjury, muscle strain, out of alignment - Stretch, compression, warm up, form, work around it(I can’t workout I got injured) I can workout the rest of my body and focus on proactive recoveryStressed, tragedy, depressed - Workout with more focus, better breathing, affirmations(I need to take time off till I’m mentally ready) I need to workout to release stress and manage my mental healthIllness, Sickness - Get more sleep, water, eat healthier to speed recovery(I need to take a week off or start next monday) I need to focus more on recovery in order to take less days off restingIntimidated, afraid, fit in - Ask people what it was like when they first started(I don’ t fit in, this isn’t for me) I need to be around people that are already where I want to beSchedule change (work late/earlier) - Wake up earlier 5:30 am or come late 7:00 PM, shower at studio(I can’t wake up that early) I will stop telling myself I’m not an early person and go to bed earlierSpouse/Partner doesn’t support me - Professional support, accountability, community, fitness friends(Spouse/Partner doesn’t think I can do it) I need to lead the way, support myself and show them I can do itCan’t make it to the gym - Online & remote, earlier, lunch break(I can’t continue my fitness program anymore) I can modify my program to make any situation workMove farther away - Online & remote(I can’t continue my fitness program anymore) I can modify my program to make any situation workDon’t have the time - Time management, priorities, cut wasteful media, be more efficient(I can’t find the time and work gets in the way) I’m in control of making time, time already exists you can’t find itI can’t afford to continue - Budgeting, stop spending on things less priority(Being fit and healthy costs more) (Being fit saves on food, drinks, clothes, healthcare, doctor, surgeries)I don’t have a job - Credit card, borrow(I need to wait till I get hired) Give you the confidence, energy, appearance you need to get hiredPerfect all in or nothing start over Monday - Back on track the same day or day after, mitigate damage, make up to control(I cheated a little bit so I should cheat more) No one is perfect and it’s knowing how to cheat and stay on track that’s the secret

The Old WayYo-Yo Diet/Strict Program New Beliefs

New way of thinking

Practical Secrets

To A Better Life

“Be practical as well as generous in your ideals. Keep your eyes on the stars, but remember to keep your feet on the ground.” ― Theodore Roosevelt

The results of mastering quadrant one will lead to the safety and

security of your health, and transformation of your quality of life.

My client today was telling me how much he loves skiing... and because of

his training with me he was able to enjoy the mountain without his legs

getting tired, lungs out of breath, or having to take breaks. That is

improving your quality of life.

Mahatma Gandhi said: “It is health that is real wealth and not

pieces of gold and silver.”

Action Step #1: Attend All Your Workouts Per Week (plan by

scheduling in your calendar)

Action Step #2: Make 1 good eating decision each day,

Eliminate 1 bad eating decision each day.

Guide To Success

Since the focus in the beginning is to get you healthy first the

physiological basics are vital to build a strong foundation.

The Basics: Consistent exercise, the right nutrition for your body, proper

water intake, and a good night's sleep.

“To keep the body in good health is a duty... otherwise we shall

not be able to keep our mind strong and clear.” —Buddha

Mastering the basics will help you accomplish anything in your life better

than when left ignored. If you think you are doing alright now... imagine

how much better everything would be if you also mastered the basics.

Here are your goals for the first quadrant:

-Practice Movements and Build Strength

-Improve Cardiovascular Endurance

-Increase Overall Energy

-Feel Better In General

-Better Eating Decisions

First Things First

By eliminating Q3 and Q4 from your day will create new time you didn’t

have before that you can spend on Q1 and Q2 tasks.

The goal with this “new time” is to never let Q2 tasks get into the

Q1 square.

Action Step #1: Keep track of everything you spend your time

on every 15 minutes for a few days. Write it down on paper.

Action Step #2: Organize all these tasks into the 4 squares.

Action Step #3: Eliminate Q3 and Q4 (This may be an ongoing

challenge, but never give up!)

Action Step #4: Turn off notifications that aren’t important.

Action Step #5: Add every action item we have talked about

so far in this guide into your day or week schedule and block out

time for each one. Stay in control of your time, so that you have

time for everything that actually matters in your life.

Guide To Success

There are 86,400 seconds in a day. How are you using your seconds?

“We must use time as a tool, not as a crutch.” —John F. Kennedy

Let’s not think that we don’t have enough time to workout or eat right but

instead what do we need to eliminate to create the time. Even better

lets organize your time spend doing things each day into 4 squares.

I want you to do two things.

1st put all things that are not

important in Q3 or Q4 of the

bottom two squares. Now

eliminate Q3 and Q4 from

your day.

2nd Add working out and

meal preparation to Q2 with

all the rest of your important

tasks like work projects.

Create “New Time”

Evening:

End your work day :)

Eat Third Meal (5m)

Late Evening:

Lay out your clothes for the next day for your work-job and workout. (5m)

Prepare your food bag for the entire next day for every meal so that in the

morning it is grab and go, no preparation required. (5m)

Before Bed:

Recite all your goals: fitness, nutrition, family, work, finance,

relationships, spiritual etc (2m)

Sleep (7/8 hours)

Tip: Set Alarms For Eating: In the beginning sometimes it can be hard

to remember all these action steps so I recommend setting alarms for

everything you will forget on your phone.

Guide To Success

First Thing Upon Waking:

Belief Circle Affirmation Statement (1 minute)

Eat First Meal (5 minutes)

Early-Morning:

Prequel Why Statement (1 minute)

TPT Workout (1 hour)

Post Workout Shake (3 minutes)

Mid-Morning:

Start your work day!

Eat First Snack (3 minutes)

Afternoon:

Eat Second Meal (5 minutes)

Mid-Afternoon:

Eat Second Snack (3 minutes)

The Perfect Fit-Day

Meal Prep: This is a 3 step process (unless you are using a food delivery

company, then you get to skip the last step)

Step 1: Plan all your meals you will eat everyday for the entire week. I

recommend eating the same thing each day but have variety within each

meals. Take your portion size and multiple times 7 days for each meal,

this will give you your grocery list.

Step 2: Grocery Shop Go to the store and buy everything on your list for

the entire week so you don’t have to go back again... (saves time)

Step 3: Cook It takes just as much time to cook 1 meal as it does to

duplicate the same items 7 times, so I highly recommend cooking for a

week instead of daily.

Hack #1: Safeway Delivery: Order everything you want online and

safeway will deliver your items directly to your house.

Hack #2: Fry’s Shopper: Fry’s will hand select anything from their store

and get it ready for you to pick up outside. (Another time saver!)

Guide To Success

Monday: Workout

Tuesday: Workout

Wednesday: Workout

Thursday: Workout

Friday: Rest or Extracurricular Activity

Saturday: Workout or Extracurricular Activity

Sunday: Rest and Meal Prep

Rest: Resting your body is important, otherwise it can lead to overworking

yourself.

Note** You can’t overtrain, you can only undernutrition and under

recover.

Workout: You need to target each muscle each week in order to improve

or at the very least maintain.

Extracurricular Activity: This is your cardio but it can be fun things like

hiking, running, basketball, tennis, etc.

Weekly Action Schedule

Focusing and tracking the actions required to reach your goals is the

way you ensure you are on the right path to achieving your goals

and ultimately the path of transforming your fitness and health.

Mark X in the square for workout completed

Mark C in the square for cheat meal

Mark l every time you successfully complete a meal on your plan

Write # of sleep you got each day

Goal: Attend 12 workouts minimum your first three months

Goal: Attend 14 workouts minimum months 3-6

Goal: Try to limit your cheating to 1 per week

Goal: Try to achieve 70% success or greater on your meal plan

Goal: Try to achieve 80% success at hitting 7 or 8 hours of sleep

Action Step: Celebration is important! Find a healthy fun

way of celebrating your personal wins for achieving your goals!

Guide To Success

Monthly Goal Tracking

Guide To Success

Resource Cheat SheetDownload Stretch Mobile App: Click here

Book A Stretch Online: Click here

Private Member Only Facebook Group: Click here

Online Member Area: Create Account Here or Login Here

Food Delivery: Click here

Recommended Supplement Brand: Click here

Highly Recommended Supplements: In order of importance

Protein Powder - For post workout, snack and meal replacement

Intra Workout - Speed muscle recovery & growth, reduce soreness

Multivitamin for Him - Provides micronutrients for optimal health

Multivitamin for Her - Provides micronutrients for optimal health

As Needed Supplement Recommendations:

Pre-Workout - Need more energy & intensity for your workouts

Sleep Multiplier - Get more restful quality sleep

AM Fat Burner - Speed fat burning and assist with morning cravings

PM Fat Burner - Speed fat burning and assist with evening cravings

Guide To Success

Movement Hackers JourneyPhysical Freedom(Achieve Your Goal)

Movem

ent H

ackingHyper Recovery

Restore Your Movement

Movement TherapyMove Pain Free

Movement StretchUnlock Your Movement

Results TrainingTransform Your Movement

Performance TrainingMaster Your Movement

Guide To Success

At The Fit District we strive to be purveyors of Physical Freedom offering the support and guidance you need at each step of your journey.

Your VIP Fit District Membership unlocks special pricing and advantages.

As we build your new foundation with strength and conditioning to get you permanent results Recovery is a critical component. It will help you restore your movement, speed recovery and keep you injury bulletproof!

#MovementHacking

Pat yourself on the back.You just read this whole

program guide ; )

Here’s What To Do Next1

Ask me a question by visiting

www.District.Fit(Introduce yourself first)

3Follow me on Facebook where I share helpful content on fitness, fat

loss, muscle building and recipes.

2

People Just Like You

This Program Works

Just Follow The Plan

Different Goals

Different Ages

Different People

All Successful

You Just Have To Start

And Stay Consistent

No Matter What