If you wanted to know more about each of the ebooks I’ve created, you’ve come to the right place. My goal is to offer a variety of digital guides that add value to your daily life. Whether it be healthy recipes that get you into the kitchen or workouts that you’re excited about that you can do from your garage, bedroom, gym, etc.. I can’t wait to hear what you think if you decide to snag one of my ebooks!
I’ve worked so hard to be able to offer a variety of fitness guides to make sure there is something for everyone. There are 4 fitness guides to choose from, and each was created with a different goal in mind. I promise there is something here for you (even if you’re new to fitness or if you consider yourself advanced), read more about each below to find your perfect fit!
Good // Sweat At Home 1.0: You can consider Good Sweat 1.0 to be your comprehensive guide to establishing a foundation of health and fitness. This 6 Week At-Home guide includes 5 workouts per week using minimal equipment and an in depth nutrition breakdown on how to use food as fuel (deep dive on carbs, fats, proteins) complete with 19 of my favorite recipes. Because this guide is packed with educational content (including pre and post-workout nutrition, proper form, tips for recovery) it’s perfect for beginners and intermediates, as well as anyone who is new to my community, just starting your fitness journey, recently recovered from injury, or are coming from a very different form of movement (running, yoga/Pilates, etc). Some of the other major perks of Good//Sweat At Home 1.0 include: weekly goal-setting for accountability, an exercise video glossary, exclusive playlist and access to my private Facebook page with thousands of other Good-Sweaters to keep you motivated. After completing this guide, Overtime and Good // Sweat At Home 2.0 will be waiting for you!
If you’re looking strictly for a workout plan, I would recommend Good Sweat Volume 1 (with access to more equipment), Good // Sweat 1.0 and OVERTIME (10-week bundle), or Good // Sweat 2.0.
Good // Sweat 2.0: launched in tandem with Recreation Sweat, I built this 8-week guide to push you to your limit and get in the best shape of your life. Much like Good//Sweat 1.0, this guide includes 5 workouts per week using minimal equipment, gets progressively harder each week, and offers suggestions to amp up certain workouts to make it ELITE (it gets tough!). Major perks of Good//Sweat 2.0 include an exercise video glossary, 2 on-demand workouts per week (you can stream your workout and I’ll coach you through), and burnout videos for some extra heat. If you have experience in fitness and your nutrition is locked in, I’d recommend jumping right in to 2.0! Good Sweat 2.0 touches on nutrition and recovery, but the focus is definitely on training to get in the best shape of your life. 2.0 will take you to the next level in your fitness journey in just 8 weeks!
If you’re looking for a holistic approach to wellness, including both nutrition and fitness, I would recommend Your Guide to the Good Life // Winter Edition or Good // Sweat At Home 1.0.
Your Guide to the Good Life // Winter Edition: this guide is by far the most diverse in content, from 12 healthy recipes, the ultimate self-care routine, and a 4-week workout program. Thin of this guide as a mini-reset aimed to re-inspire you to cook with seasonal produce, sneak in a daily workout, and keeping up with your goals. Although I usually like to use this guide in Fall & Winter, it works year round. Let me tell you, the Chai smoothie recipe (exclusive to this guide) goes down often in summer.
Good Sweat Vol. 1: Released in 2019, this guide was my first fitness ebook and is geared toward working out in a gym (or at home, if you have the equipment). This guide uses a wide range of equipment including dumbbells, a barbell, resistance bands, a yoga & bosu ball, and a medicine ball — which is perfect if you’ve never worked out in a gym or you’re just starting to go back to a gym. I also utilize these workout when traveling, because I live for hotel gyms! Another feature of this guide that I love is that it is 10 weeks long, and is available for purchase week by week! That’s right — you can buy just one week if you’re curious (and then inevitably buy the rest of them when you’re hooked). Each week includes 4 workouts, using a range of equipment and varies in length from 20-60 minutes.
Good // Sweat Strength: My first ever gym-based guide for progressive-overload strength training made for ALL fitness levels. I released this guide in 2023 after testing the program for more than 6 months and feeling better and stronger than ever. I highly recommend you join a gym for 8 weeks or at least have access to these pieces of equipment to get the absolute most out of the program: Squat Rack, Cable Machine, Bench, variety of dumbbells. In this guide, I introduce you to all of the equipment, how to feel confident in the gym, and all the core-compound movements that are crucial to gaining lean muscle mass. You can look forward to 40 workouts (5 workouts per week: Lower Body 1, Pull Day, Active Recovery Day, Push Day, Lower Body 2, Cardio & Core, Active Recovery Day) over 8 weeks and all the mental and physical strength that comes from pursuing a challenge. Plus, a section on how to maximize your nutrition input over the 8 weeks.
RECREATION SWEAT GUIDES
30-Day Jump Rope Challenge: The ultimate guide for getting cardio at home. Jumping rope is a fun and effective way to strengthen cardiovascular endurance, improve agility, learning a new skill and build confidence. The 30-day challenge is progressive: you’ll start by mastering the basic skills, then adding the skills together, then ultimately building complex sequences to work you way up to a 30 minute workout. 30 days of jumping rope (we built in rest days for you) is an incredible challenge and very rewarding. After you work from Day 1 – Day 30, the jump rope workouts can be added to strength training, cross training, or other fitness regimen. This digital download includes video demo of each jump rope move, a warm-up and cool-down stretch routine, built-in rest days, and all of our best tips to help you learn proper form and master the basics with your rope.
Banded Body Guide: this bodyweight only guide (no bulky weights or heavy equipment needed!) is the ultimate gym-on-the go when paired with Recreation Sweat’s 3-Piece Resistance Band Set. 30 workouts under 30 minutes, plus 15 bonus Burnouts ranging from 2-3 minutes. Together, the burnouts and workouts range from 2 to 30 minutes long, so you can count on finding the perfect workout no matter how much time you have. The workouts are designed for stacking: endless opportunities to customize your workout. Do one workout each day, as listed in the guide, or, stack them up! Stack a 10-minute upper body with a 15-minute lower body and a 5-minute cardio + core for 30-minute full-body burner. Not only are the workouts great for stacking onto one another, but stacking onto other workouts — smash a booty burnout after a jump rope session, or and upper-body burner after a gym workout. The guide features a wide range of movement types, from low-key, low-impact workouts to high-energy, high-intensity workouts.
7-Day Added Sugar Detox: this e-book is absolutely loaded with nutrition info. I love this guide because it is basically a how-to guide in learning how to reduce added sugars in your diet and retrain your taste buds to become more sensitive to sweet tasting things. Not only does it include 22 recipes, but includes a full grocery list and tips for ordering out. This guide is seriously life changing — you’ll never realize how many sugars sneak into your food until you cut them out!
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