Nutrition & lifestyle education
“13 Steps to Becoming a Highly Visible Man — or stunner of any gender.”
There are 13 lessons in the education curriculum of DreamBody. This curriculum is known as Physique Fundamentals.
The lessons revolve around video tutorials. The video tutorials come with transcripts and links to additional education.
Two clips are below. The first is a recorded webinar introducing DreamBody. The second is a video tutorial from the first lesson in Physique Fundamentals: Perspective.
The content, delivery, and average length of these two videos represents what you can expect from the videos in Lessons 2-13. Below these two videos, find summaries of Lessons 2-13 in Physique Fundamentals.
Lesson I. Perspective
(Dissect the most important — and easily forgotten — ingredient for your success.
The truth is, we’re built to self-sabotage. But here’s how you break through.)
Lesson II. Workout Preparation
(Discover the form & pace principles that pushed me ahead of the pack as a personal trainer. They’ll get you stronger faster and with fewer injuries.
Plus: Learn your way around the Trainerize fitness app.
This lesson prepares you for the difficulties lying ahead in the gym, including toxic energy and overcrowding. Learn how to navigate them.)
Lesson III. Workout Scheduling + Prioritization
Adhere to your desired workout frequency and schedule. Even when life is chaotic.
My method’s worked for clients with a myriad of careers, travel schedules, and family responsibilities.
Elevate your self-belief and build resistance to outside detractors.
Lesson IV. Hydration
I noticed that ~60% of my personal training clients were insufficiently hydrated when they started working with me.
Might you be one of them?
Modest hydration may be preventing you from being as muscular, lean, and youthful-looking as possible. I’m not saying that more water will overhaul your body by itself, but small wins truly add up.
Use my simple formula to tell if you’re insufficiently hydrated. Then use these real-world hacks to vanquish the issue. (Your muscles will thank you.)
Lesson V. Fiber
Ever struggled with hunger? This lesson might be your small miracle.
Unpack why fiber’s important for health and managing hunger. Let’s learn why it’s crucial for fat loss and even muscle growth. Get a rundown on foods high in fiber.
Pick up my trick for knowing — without looking at the label — if a food is fiber-full.
Steal my formula for computing how many grams of fiber you need daily. It’s based on your current size, and takes into account how big — or lean — you wanna get.
If you’re falling short, here’s practical tips for gently incorporating more fiber into your daily diet.
Lesson VI. Food Habits : Shopping, Preparation, Eating, Logging, and Managing Disruptions/Travel
Wanna save $200+/month? It’s true that high-quality protein requires a budget. But here’s how to switch to healthy carbs and fats that are surprisingly inexpensive.
Or would you rather save 8+ hours/month?
I show you savvy ways to save money or time — whichever’s more precious for you — compared to other methods of healthy eating.
“Should I make my food, or have it prepared for me?” I give you a very simple framework to make the answer clear. Plus: you’ll know if that answer changes down the road.
Stressed about staying the course while traveling? You’re not alone. So are most of my clients. Relief’s arrived, though. Vanquish false obstacles, and right-size real ones, with my catalogue of solutions for air, rail and road travel.
Then, let’s have a real talk about pressures — internal and external — of eating in groups. Use my 7-step framework to handle these situations with grace and flexibility.
Learn just how un-scary food logging is. Begin using MyFitnessPal to start food logging, if you haven’t already. Quickly simplify logging “mystery” food at buffets, restaurants, and gatherings.
Food should fuel, not foil. If you’ve used food to hate yourself (like me), this lesson might relax some things for you.
Shame, guilt, anger and anxiety will be invited to fade. This lesson demonstrates that no one, included me, eats perfectly. It reinforces that we aim for progress, not perfection. And for any issues that may require outside help, you’ll at least know that you’re never alone.
Lesson VII. Protein
Vegan? Vegetarian? Pescatarian? “Flexitarian”? Regular meat-eater? Find your best protein sources, here.
Discover why protein’s essential for fat loss — not just muscle gain.
Use your food logging data to identify your current protein intake. Then, determine your ultimate protein goal. (More formulas!)
Methodically work towards your new protein goal, with these tips.
And: here’s the formula to calculate your daily caloric target.
Lesson VIII. Supplementation
Absorb the benefits of creatine, caffeine, fiber, protein, and mass gaining supplements. End confusion on how, when, and why you should use them … and not use them.
Lesson IX. Recovery: Meditation, Sleep, and Managing Setbacks
Transform meditation into a simple, pass/fail course.
Incrementally increase the quantity and quality of your sleep. The result: increased muscle mass and more efficient body fat dissolution.
Reframe injuries and setbacks as opportunities to strengthen your most crucial muscle — the “mind muscle.”
Your DreamBodybuilding Workout Calendar is painstakingly designed to prioritize “prehab.”
Nonetheless, injuries happen — especially as we age.
This lesson helps you get in front of these near-inevitabilities. You’ll be as prepared as possible to avoid a downward mental spiral.
Lesson X. Carbohydrates
Use the daily caloric goal you acquired in Lesson VII, to help you calculate your daily carbohydrate goal.
Appreciate why carbohydrates are essential for your DreamBody, even if your primary goal is fat loss.
Are there “good” and “bad” carbs? Let’s investigate.
Lesson XI. Self – Celebration
The more elite your body composition becomes, the more slowly you may be noticing your changes. This law of diminishing returns can be discouraging … if we don’t remember to focus on how far we’ve already come.
I’ll help you realign your self-talk to 1) fully appreciate all you’ve accomplished, 2) open your arms to the significant gains that will continue to come, in time.
Strategize how to stay positive and grateful, without toxic positivity.
Let’s go over some of my own progress photos, circumference measurements, and bodyweight changes. This’ll lay clear for you the perspective to employ when evaluating your own progress data.
Lesson XII. Dietary Fat
Learn how dietary fat affects muscle growth and fat loss.
Understand the best sources of dietary fat, and the role that “junk food” fats can play in a balanced diet.
Calculate your ideal dietary fat intake.
Lesson XIII. Self – Discipline
I’ve seen high-achieving, promising people thwarted by believing that self-love and self-discipline are mutually exclusive.
They are not mutually exclusive. In fact, they go hand-in-hand. Only once you internalize this can you reach, sustain, and build on your DreamBody.
We covered self-love in earlier lessons. So this lesson focuses on how to embody grit.
“What happens after the 13th Lesson?”
You’ll feel amazing, and accomplished, once you graduate from Physique Fundamentals.
Keep in mind that you purchase DreamBody, versus rent it. This means that not only will your workouts perpetually regenerate, but Physique Fundamentals belongs to you now, too. Any time you want to deepen or clarify your understanding of a principle, you can return to the work.
Also, if your goals shift — from muscle building to fat loss, for example — you can return to the provided formulas to recalculate your daily targets for calories, protein, carbohydrates, fiber, and fat. (If you ever forget where content is located, just message me.)
If you do go back, here are my suggestions.
With lessons focusing on your mind/emotions, see how you can expand your application of the material to other parts of your life.
With the nutrition lessons, use the education to help you fortify habits you built in your first go-around. For example, let’s say that originally, you made progress towards your elite protein and fiber intakes recommended by my formulas. But, you’re not quite hitting your ultimate goals every day. A subsequent review of the nutrition solutions can be the perfect chance to fill in your gaps.
In Conclusion re: Physique Fundamentals
Each lesson in Physique Fundamentals has been designed to be studied and implemented at a speed dictated by you.
There is no such thing as “falling behind” in Physique Fundamentals.
You’ll educate yourself, form habits, manage setbacks, and progress at the pace that is perfect for your journey. It could take you anywhere from six weeks to 18 months to several years to make your way through Physique Fundamentals.
Like everything, you’ll get from this what you put into it. This isn’t a sprint. It’s a marathon...