This guide contains 12 of my favorite HIIT cardio workouts (including for both the gym and the track), all of which are 40 minutes or less.

Remember, intensity always trumps duration when it comes to results. So the shorter, the better. Listen to your body, be smart, be safe and enjoy!

Last year, I dedicated the month of July to daily mindset insights, designed to help us women be more effective in the world. Insights include everything from confidence to not taking things personally, giving up the perfectionist mindset and learning to how to be a better friend and partner.

All 31 insights are included in this free guide, enjoy!

This guide includes 2 parts: a super simple nutrition overview and sample meal plan to follow for 3 days + a 3-day workout training program. Please be advise, this is NOT a fat loss system, nor is it designed to to be done for longer than 3 days.

Remember, true transformation happens over months and years. This is perfect to shed 2-5 lbs of water weight but absolutely will not work as a long-term strategy!