Course curriculum

  • 1

    Welcome To Keystone

    • The Keystone Phase

    • Keystone Objectives

    • Core 4

    • Graduation

    • The Keystone ToolKit

    • Your Keystone Toolkit
  • 2

    Your GPS

    • Action Plannnig

    • Premortem

    • Your Gear System

    • Creating Your Gears

    • Gear System Worksheet
  • 3

    Nutritional Foundations

    • The Fat Loss Hierarchy

    • Energy Deficits

    • Weight Loss & Scale Weight

    • The Importance of Protein

    • Protein Guide (Download)

    • Fat v Carbs

    • Why You Need To Sleep!

    • Managing Hunger - Food Quality

    • Protein Sources

    • Snacking

    • Portion Control
  • 4

    Keystone Diet

    • Keystone Diet Introduction

    • Fun & Function 1

    • Fun & Function 2

    • Keystone Diet 1

    • Keystone Diet 2

    • Keystone Diet 3

    • Keystone 4 - Creating Your Diet

    • Keystone 5 - Adjusting The Diet

    • Keystone 6 - Adjustments 2

    • Keystone 7 - Improvements

    • Your Keystone Spreadsheet

    • Create Your Keystone Diet (3-5-2's)

    • Eating Out in PEACE

    • Alcohol Guide
  • 5

    Meal Structure Examples

    • Meal Structure Examples - 1600 Kcal

    • Meal Structure Examples - 2000 Kcal

    • Meal Structure Examples - 2400 Kcal

    • Hand Portion Guide

    • Adjusting Hand Portions
  • 6

    Recipes

    • 5 Ingredient Recipes

    • Everyday Eats

    • Air Fryer Recipe Book

    • The High Protein Handbook 1

    • The High Protein Handbook 2

    • The High Protein Handbook 3

    • The High Protein Handbook Slow Cooker

    • The Recipe Book 3

    • The_Recipe_Book
  • 7

    55x Anti Fragile Training System

    • The System 1

    • The System 2 - All Out Sets

    • The System 3 - Stimulus:Time Methods

    • The System 4 - Building Your Score

    • The System 5 - Muscle Score

    • Your Score Spreadsheet (save a copy)

    • Expansion:Compression - Adapt Your Workout Regardless of How Long You Have

    • Stimulus:Time Methods

    • HomeGrown

    • HomeGrown Training Guide

    • Micro-Method

    • Gain & Maintain Periodization

    • Adapt _ Rotate

    • Dimmer Switch - Adjust Your Sessions

    • Integrated Sets

    • Express Workouts
  • 8

    STEM 1 - All Day Energy

    • STEM Introduction

    • All Day Energy - Energy Audit 1

    • All Day Energy - Energy Audit 2

    • Stop,Keep & Start

    • All Day Energy Spreadsheet Walkthrough

    • Energy Audit Template
  • 9

    STEM - Sleep Lab

    • Sleep Lab Introduction

    • Why You Need More Sleep

    • Why You Need More Sleep (Download)

    • Understanding Sleep

    • QQRT - Your Sleep Recipe

    • Getting Better Sleep
  • 10

    Vision Builder

    • Values & Vision Introduction

    • Identifying Your Values

    • Identifying Your Values Quiz

    • Core Values Spreadsheet

    • Aligned Values

    • Aligned Values Exercise

    • Vision Builder 1

    • Vision Builder 1 - Exercise

    • Vision Builder 1 - Your Intentional Physique