E Squared's Fitness & Mindset Vlog Program

A program based on E Squared's fitness vlog, focusing on physical fitness, mindset, and personal growth. Emphasizes consistency, loving the process, and the importance of sleep and nutrition.

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Program Modules

👋

Introduction to E Squared's Philosophy

Introduce the core principles of the vlog: Consistency, process over outcome, and balanced lifestyle, reflecting E Squared's direct and motivational style.

Embrace Consistency (Consistency Beats Talent!)

Daily

Reflect on how consistency impacts achieving goals. Create a visible reminder of the 'consistency beats talent' mantra. Use implementation intentions to plan specific actions.

“consistency Beats talent and everything”

reflection

Love the Process (If You Don't Love It, You'll Hate It!)

Daily

Identify enjoyable aspects of your routines. Document how focusing on the process increases motivation, echoing E Squared's emphasis on passion.

“you have to do what you love and love the process cuz if you don't love the process and you're only expecting the outcome then you're only you're going to hate the process and you can't hate the process”

reflection
🏋️

Chest Day & Workout Commentary (Gym Edits & Gains)

Follow E Squared's chest workout. Focus on form, mind-muscle connection, and adapting workouts based on how you feel. Encourage recording workout commentary to mimic E Squared's style.

Warm-up (Get That Blood Flowing!)

Weekly

Perform dynamic stretches and light cardio to prepare for the workout. Focus on specific muscle activation.

reflection

Light Chest Workout (Chest Pumps Are the Best!)

Weekly

Perform chest flyes, focusing on proper form and muscle engagement. Consider doing commentary to help you stay focused and connected to the workout, just like E Squared.

“chest pumps are the best pumps”

reflection
😴

Improving Sleep Quality (7-9 Hours, Gotta Do It!)

Learn and implement strategies to improve sleep quality. Focus on consistent sleep schedule, pre-sleep routine, and sleep environment. Emphasize the importance of sleep for muscle recovery and stress reduction, echoing E Squared's health-conscious mindset.

Establish Consistent Sleep Schedule (7-9 Hours Minimum!)

Daily

Aim for 7-9 hours of sleep. Go to bed and wake up around the same time every day. Use the 'if-then' planning to ensure adherence.

“7 to n hours of sleep every single night need to do it consistently too”

reflection

Implement Pre-Sleep Routine (Protein & Carbs, Magnesium & Zinc!)

Daily

Consume protein and carbs before bed, avoid caffeine after 4pm, take magnesium and zinc, pray or meditate, and avoid late night intense workouts.

“eating protein before bed is apparently good because it releases amino acids throughout the night which prevents muscle breakdown”

reflection

Optimize Sleep Environment (Total Darkness, Cool Room!)

Daily

Ensure total darkness, maintain a cool room temperature (18-20°C), and use a blue light filter on screens or avoid screens before bed.

“total darkness will be a game Cher”

reflection
🍗

Korean Popcorn Chicken, Meal Prep & Reducing Plastic (Bomb Food!)

Explore the importance of nutrition. Make Korean Chicken. Incorporate E's approach to meal prepping and planning. Reflect on reducing plastic consumption, aligning with E Squared's growing environmental awareness.

Sunday Meal Planning & Enjoyment

Weekly

Combine meal prep and a delicious, healthy meal to make Sundays a cornerstone of your nutritional success.

activity

Reduce Plastic Consumption (Cut Out Plastic!)

Weekly

Find alternatives to plastic water bottles and containers. Reflect on the challenges and benefits of reducing plastic, echoing E Squared's growing environmental awareness.

“I've been slowly wanting to cut out um plastic out of my life”

reflection