Guides & Tools

the 12-week fitness and nutrition mindset reset: how to build a healthier relationship with food and exercise

a practical 12-week framework to rethink your approach to fitness and nutrition, build consistency, and find a way of doing things that works for you.

Oct 18 • glicia carence

50 days to make your life better without changing everything

a 50-day experiment to find out which small habits actually make your life better.

Oct 3 • glicia carence

how to ACTUALLY apply progressive overload

the step-by-step method for making your lifts go up.

Sep 13 • glicia carence

the no-gym program, for the weeks you're away

this month download is a no-gym program using bodyweight and resistance bands, for holidays, work trips, and anywhere without your usual equipment.

Jul 30 • glicia carence

the muscle growth blueprint to start your strong era

this month download is a complete, science-based playbook for building muscle and getting stronger.

Jun 30 • glicia carence

how to eat to gain muscle and lose fat (beginners friendly)

the 3-pillar framework that takes you from "i have no idea what i'm doing" to understanding every basic principle of nutrition for body recomposition.

Jun 14 • glicia carence

the body recomp handbook (+ a glute program to go with it)

this month i'm dropping a complete step-by-step guide to body recomposition, plus my current glute program to add straight into your routine.

May 24 • glicia carence

how to program your workouts the smart way (beginners friendly)

everything you need to build your first real training program, stick to it, and actually see results.

Apr 12 • glicia carence

how to *actually* change your body composition

the only guide you'll need to lose fat, build muscle and finally step into your muscle mommy era.

Dec 9, 2025 • glicia carence

how much protein to eat & how to hit your daily goal

+ 3 stupidly simple high-protein breakfast ideas.

Oct 5, 2025 • glicia carence

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