Build Your SuperHuman Body: Become Your Own Personal Trainer

Discover why nutrition anchors overall health and workout success, fueling energy, preventing cycles of poor sleep and cravings, and supporting sustainable progress in this course.

Explore how hunter gatherer diets gave way to farming and industrialized food, and why fat fears and sugar drove nutrition misunderstandings.

Adopt a simple, first-principles nutrition plan that favors natural foods over refined ones, limits sugar and easy carbohydrates, avoids food-like products, and prioritizes vegetables, healthy fats, and moderate animal products.

Identify seven common dietary traps—eating out, drinking calories, excessive sweeteners, cheat days, cravings, unhealthy snacks—and replace them with home cooking, portion control, and mindful choices.

Substitute problem foods with tasty, researched alternatives to sustain a permanent, easy diet, while coupling label reading, planning ahead, and eating to satiety for lasting results.

Learn how proper hydration supports every bodily system, performance, and longevity, and build daily habits to drink water, avoid diuretics, and stay hydrated.

Learn how mobility differs from flexibility, why mobility requires strength for controlled movement, and how dynamic warm-ups, stretching, and yoga improve daily function and movement quality.

Discover how mobility and full range of motion protect joints, reduce knee pain, and improve longevity by balancing muscles and embracing functional movement.

Dynamic warm ups prep muscles for heavier loads and reduce soreness; static stretching before workouts offers no injury benefits and may reduce strength, while post-workout stretching improves mobility and flexibility.

Learn how foam rollers target fascia and enable self-myofascial release to ease knots, with beginner routines and practical buying tips.

Compare high intensity interval training with steady state cardio and weight training, examining after-burn effects and calorie gains to help you choose the most effective workout for your goals.

Discover how high intensity interval training boosts aerobic endurance and anaerobic power with four-minute bursts, short intervals, and the after burn effect.

Design hiit workouts by progressing from easy to hard using running, cardio machines, bodyweight and resistance moves. Create varied circuits with burpees, kettlebell swings, push-ups, and rower intervals.

Design your own hiit workouts by balancing five factors: frequency, variety, intensity, time, and equipment, and tailor intervals, rest, and exercises to build habit and progress safely.

Design and perform hiit workouts using warmups, intervals, cooldowns, and a homework exercise to record results, with beginner, intermediate, and advanced examples that feature varied bodyweight movements and short rests.

Build core, maximal, and explosive strength to boost performance and reduce injury risk for everyone, debunking myths that strength is only for athletes.

Discover the four fundamentals of strength training, from mastering body weight and movement quality to progressive overload and conditioning, and learn seven movement categories that drive hypertrophy.

Explore the 13 major muscle groups and their functions to design effective strength workouts. Learn which exercises target each muscle for improved posture, movement, and performance.

optimize rest between sets based on training goals and conditioning. rest ranges from 30 seconds to 5 minutes, tailored for strength, hypertrophy, and endurance.

Learn how different sets and reps shape muscular endurance, size, and strength, and how to choose rep ranges—12–20+ for endurance, 6–12 for size, 1–5 for strength—plus rest considerations.

Balance strength training, hit, and mobility by designing separate, digestible sessions with dynamic warm ups, short rests, and cardio bursts, using progressive overload to elevate heart rate and endurance.

Forge ongoing success by building accountability and discipline, scheduling workouts, and seeking support; practice auto regulation using the kaizen method with self-checks, adjustments, and reflection for sustainable progress.

Celebrate completing the course by applying fitness, strength, nutrition, mobility, and mindset as a lifelong health plan and stay engaged through kaizen, a warrior mindset, and the Facebook group.

Continue learning with Tee and Jonathan by upgrading to advanced version with materials and worksheets via the superhuman squad all-access pass, with a free week and four weeks for $29.