Week 11 – The 90 Day Shred

Theme

Peak Shred + Confidence

Rest

30–45 sec

Intensity

High (controlled chaos 😈)

Goal

Max output, max sweat, “I DID THAT” energy

This is the week people remember. ★ This is the week confidence shows up. ★ This is the week people remember. ★ This is the week confidence shows up. ★

Week 11 – Workout Demonstration

WORKOUT WEEK 11

WORKOUT WEEK 11 – FULL BODY SHRED CIRCUIT

Warm-Up (5–7 min)

Shred Circuit

5 Rounds (Not for Time)

Dumbbell Sumo Squat – 15
Dumbbell Squat to Press – 12
Reverse Lunge (alternating) – 20 total
Standing Front Raises – 15
BURPEES – 8–10
Jumping Jacks or Fast March – 30–40 sec

Minimal rest. Control your breathing. Own the reps.

Core Burn (3 Rounds)

GYM VERSION

Shred Circuit – 5 Rounds

Smith Squat – 15

Machine Shoulder Press – 12

Walking Lunges – 20 steps

Plate Front Raises – 15

BURPEES – 8–10

Bike or Rower – 40–45 sec

WORKOUT WEEK 11 - LOWER BODY BURN

Warm-Up

Leg Burner(4–5 Rounds)

Legs on fire. Heart rate up. Stay steady.

Core Finisher (3 Rounds)

GYM VERSION

Lower Body Burner – 5 Rounds

WORKOUT WEEK 6 - UPPER BODY + METABOLIC FINISH

Warm-Up

Upper Body Shred

4–5 Rounds

Core + Cardio Finisher (4 Rounds)

Gym Version

Upper Shred – 5 Rounds

Machine Shoulder Press – 12
Pec Deck Fly – 12
Cable Upright Raise – 12
Reverse Pec Deck Fly – 15
BURPEES – 8–10
Push-ups – 40 sec (as many as you can do)

Mod Options (important)

Week 11: Fats & Carbohydrates

Understanding Fuel — Not Fearing It

You are now deep into this journey — and at this stage, education matters more than restriction.

This week is about fats and carbohydrates — two nutrients that have been misunderstood, demonized, and overcomplicated for years.

The goal here is simple:
To help you understand how your body uses fuel — so you can make confident choices instead of reactive ones.

Calories: The Simple Breakdown

All food provides energy, measured in calories.

Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fats: 9 calories per gram

This does not mean fat is “bad.”
It means fat is energy-dense — and powerful when used correctly.

What Fats Do in the Body

Fats are essential — especially for women.

Healthy fats support:

Hormone production
Brain health
Nervous system function
Joint health
Nutrient absorption (vitamins A, D, E, K)
Satiety and satisfaction after meals

Without enough healthy fat, hormones struggle to function properly — which can affect energy, mood, metabolism, and overall health.

Good Fats vs. Poor-Quality Fats

Not all fats are equal.

Healthy fats are found in:

Avocados
Olive oil
Nuts and seeds
Nut butters
Fatty fish
Eggs

These fats support hormones and help you feel full and satisfied.

Poor-quality fats often come from:

Highly processed foods
Fried foods
Hydrogenated oils
Packaged snacks

These can increase inflammation and offer little nutritional value.

The goal is not to eliminate fat — it’s to choose quality sources intentionally.

What Carbohydrates Do in the Body

Not all fats are equal.

Healthy fats are found in:

Avocados
Olive oil
Nuts and seeds
Nut butters
Fatty fish
Eggs

These fats support hormones and help you feel full and satisfied.

Poor-quality fats often come from:

Highly processed foods
Fried foods
Hydrogenated oils
Packaged snacks

These can increase inflammation and offer little nutritional value.

The goal is not to eliminate fat — it’s to choose quality sources intentionally.

What Carbohydrates Do in the Body

Carbohydrates are the body’s preferred energy source — especially during exercise.

Carbs:

Fuel workouts
Support brain function
Help replenish muscle energy
Support recovery
Play a role in mood and focus

Carbohydrates are not the enemy.
They are a tool.

Simple vs. Complex Carbohydrates

This is where confusion often happens.

Simple carbohydrates:

Digest quickly
Can spike blood sugar
Are found in sugary foods, refined grains, and sweets

These aren’t “bad,” but they work best in moderation and with intention.

Complex carbohydrates:

Digest more slowly
Provide steady energy
Contain fiber and nutrients

Good sources include:

Fruits
Vegetables
Oats (maintenance plan)
Brown Rice (maintenance plan)
Potatoes (maintenance plan)
Beans and lentils
Whole grains

Complex carbs support workouts, recovery, and overall energy when paired well with protein and fat.

Why You Need Both

Fats and carbohydrates work together.

Fats support hormones and long-lasting energy
Carbohydrates support performance and recovery

Removing either completely can:

Increase stress in the body
Affect hormone balance
Reduce workout quality
Impact mood and consistency

Balance creates sustainability.

This Is About Confidence, Not Rules

By now, you should notice a shift:
You’re not afraid of food.
You’re not guessing.
You’re making informed decisions.

That’s the point.

This program isn’t teaching you what to avoid — it’s teaching you how to fuel your body intelligently.

Your Focus This Week

This week, focus on awareness and balance.

Notice:

How fats help you feel satisfied
How carbs support your workouts and energy
How meals feel when they’re balanced

You are not here to restrict.
You are here to understand.

And that understanding gives you freedom.

You are nearly at the finish line and more importantly, you’re equipped with knowledge you’ll carry far beyond these 90 days.

Strong bodies are built with intention.
Healthy bodies are fueled with balance.
And confident people don’t fear food — they use it.

PEAK WEEK

Burpees aren’t punishment.
They’re proof of what your body can do now.
Scale them. Step them back. Modify proudly.

Just don’t skip them.
Finish what you started.