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BODY SMARTS – Hot Mama's Nutrition Program
Introduction to Body Smarts
Welcome Letter
Program Outline
Waiver
Facebook Support Group - MAKE SURE YOU JOIN!!
Extra Resources
Food Journal
Weekly Plan
Nutrition During Distance Runs
Eating Smart Before and After Workouts
Hot Mama's Love Affair with RPE - Rate of Perceived Exertion
Body Smarts - Week 1
Overview
Nutrition Guidelines & The "RULES"
Modifications/Exceptions to Nutrition Rules
Fitness Guidelines & The "RULES"
Snack Ideas
Week 1 - Homework
Week 1 Recipes
Week 1 Printable PDF
Body Smarts - Week 2
Week 2 Overview
Fitness Assessment - What & Why
Fitness Assessment
Week 2 Homework
Week 2 Recipes
What does being physically fit mean to you?
Week 2 Printable PDF
Body Smarts - Week 3
Week 3 Overview
Week 3 Fitness
Workout of the Week
Snack Ideas
Week 3 Homework
Week 3 Recipes
What does weakness mean to you?
Week 3 Printable PDF
Body Smarts - Week 4
Week 4 Overview
Week 4 Fitness
Workout(s) of the Week
Week 4 Homework
Week 4 Recipes
Fitness Reflection
Week 4 Printable PDF
Body Smarts - Week 5
Week 5 Overview
Calcium/Vitamin D Supplementation
Snack Ideas
Week 5 Fitness
Workout(s) of the Week
Week 5 Homework
Week 5 Recipes
Week 5 Printable PDF
Body Smarts - Week 6
Week 6 Overview
Restaurant Tips
Smart Choices Food Guide
Track your Choices
Week 6 Fitness
Week 6 Homework
Week 6 Recipes
Week 6 Printable PDF
Body Smarts - Week 7
Week 7 Overview
Smart Choices Food Guide
Calorie Targets
Calorie Targets for Men
Meal Plan Template
Week 7 Fitness
Week 7 Homework
Week 7 Recipes
Week 7 Printable PDF
Body Smarts - Week 8
Week 8 Overview
Week 8 Fitness
Workout of the Week
Week 8 Homework
Week 8 Recipes
Week 8 Printable PDF
Body Smarts - Week 9
Week 9 Overview
Week 9 Fitness
Workout of the Week
Week 9 Homework
Week 9 Recipes
Week 9 Printable PDF
Body Smarts - Week 10
Week 10 Overview
Smart Choices Food Guide Week 10
Week 10 Fitness
Workout of the Week
Week 10 Homework
Week 10 Recipes
Week 10 Printable PDF
Body Smarts - Week 11
Week 11 Overview
Workout of the Week
Week 11 Homework
Week 11 Recipes
Week 11 Printable PDF
Body Smarts - Week 12
Week 12 Overview - Rules for LIFE
Week 12 Fitness
You did it! Now What?!?
Week 12 Printable PDF
Nutrition Guidelines & The "RULES"
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