Split Squats | Alex Shaw's School

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Whiskey Weight Loss University

WELCOME (Start here)

Taking Ownership In The Process (1:35)
Maximizing Success In The WWL Program (1:13)
How Does Whiskey Fit Into This? (2:22)
Why Building Muscle is important for Fat loss (1:40)

Workout Tips (Core Curriculum)

How to get the MOST from your workouts (1:14)
Taking a set to Fatigue/Failure (0:38)
When to increase your weights (1:56)
Rep Tempos explained - 1010 (1:03)
Exercise Snacks (1:13)

NUTRITION STRATEGY 1 (Core Curriculum)

Weight Loss Explained (3:31)
TOOL: How To Read A Nutrition Label (1:36)
TOOL: Calorie To Protein Ratio (1:28)
TOOL: Calorie To Fiber Ratio (1:40)
Understanding Metabolism and Calorie-awareness (3:32)

NUTRITION STRATEGY 2 (Core Curriculum)

The 90/10 Rule (1:47)
How to Structure your Calories (2:55)
How to Stay Full While Losing Weight (4:15)
Should You Reduce Portion Sizes? (2:42)
Protein CHUNK-ing (2:55)
Should You Snack While Trying To Lose Weight? (1:41)
1 Simple Trick to make Eating Better Easier
The 3 Levels of Meal Prepping (Lazy meal prep)

Nutrition Strategy 3 - Resources

RESOURCE: Weight Loss Meals Guide
RESOURCE: Simple Swaps Guide
RESOURCE: Fiber & Digestion Guide
RESOURCE: Costco Guide

TASK: Building your *Regular Rotation* (Core Curriculum)

TASK: Create Your Regular Rotation

OPTIONAL: CALORIE COUNTING TIPS (Core Curriculum)

How to easily measure Calories with difficult ingredients (2:44)
How to estimate Calories in foods without labels/Nutrition info (2:16)

DINING OUT & RESTAURANTS (Core Curriculum)

Dining Out: Type 1 and Type 2 (2:51)
Restaurant Hacks & Guidelines (4:58)
Using Chat GPT to quickly Analyze Restaurant menus
RESOURCE: Restaurant & Drive Thru Guide
TOOL: The Protein Pregame (1:29)
TOOL: The Grocery Store Drive-thru

TRAVEL (Core Curriculum)

7 Weight Loss Travel Tips
RESOURCE: Roadtrip Snack Guide
Alex's favorite Lake-day snacks

HABIT RECALIBRATION (Core Curriculum)

How Habits Work (2:34)
Understanding "Friction" within Habits (3:01)
Positive Cues & Triggers You Can Implement Right Now (3:43)
Seeds Of Intention (1:51)
"Finding Time" Vs "Making Time" (1:42)
Anchor Actions and Dead Weights (6:58)

Nutrition Mindset 1 (Core Curriculum)

[WATCH THIS FIRST] (0:26)
CHECK THE FRICKIN' BOX! (0:59)
Taking 100% Responsibility (1:15)
The Willpower Battery (2:09)
The Deprivation/Indulgence Scale (2:11)
Voting for your weight loss success (1:18)

Nutrition Mindset 2 (Core Curriculum)

Embracing Mistakes in the Weight Loss Journey (2:08)
Proactive Decision Making for Better Choices (1:50)
Impact of Skipping Meals (1:43)
Understanding Hunger in Weight Loss (1:28)
Embracing the Abundance Mindset (1:48)
Hedonic Treadmill and Food Choices (2:52)

TESTOSTERONE (BONUS)

Testosterone (and why it's important...) (2:46)
Do you have low Testosterone? (1:54)
How to Boost Testosterone (naturally) (4:46)
Blood Work Basics (2:14)
Testosterone Replacement Therapy (3:53)

EXERCISE TECHNIQUE BREAKDOWNS (BONUS)

Squats (4:29)
Dumbbell Presses (6:19)
Cable and Dumbbell Rows (9:31)
Lat Pulldown (5:32)
Leg Press (3:19)
Split Squats (2:56)
Lying Dumbbell Triceps Extensions (2:10)
Bicep Curls (4:27)
Cable Pushdowns (2:00)

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Split Squats

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