{"title":"E-BOOKS","description":"","products":[{"product_id":"untitled-jul4_21-45","title":"12 Week Fat Loss Guide for Women","description":"\u003cp\u003eThis is a full 12 week fat loss system built for women who want structure, consistency, and results they can actually see. Twelve weeks gives enough time to change habits, improve strength, and reduce body fat in a way that is sustainable instead of rushed.\u003c\/p\u003e\n\u003cp\u003eTraining is laid out across three progressive phases so each block builds on the last. Workouts are structured with clear weekly splits, exercises, sets, reps, and tracking, allowing strength and confidence to increase as the program moves forward. Every week has a purpose, and every session supports fat loss while maintaining muscle.\u003c\/p\u003e\n\u003cp\u003eNutrition is included to match the training demands. The guide walks through calories, macros, and how to set realistic targets based on your goal. It includes practical food guidance, sample meal plans, and recipe ideas so consistency stays high without overcomplicating daily decisions.\u003c\/p\u003e\n\u003cp\u003eProgress is reinforced through tracking, weekly check in style sheets, and education around recovery, sleep, and supplementation. The program is designed to be followed from your phone, making it easy to stay consistent whether training at home or in the gym.\u003c\/p\u003e\n\u003cp\u003eThis is the structure used to turn effort into results over 12 weeks, not quick fixes or short term motivation.\u003c\/p\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":48971156947256,"sku":"001","price":69.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/C2FC1FD8-812E-4123-9596-0E7A9653B183.jpg?v=1723277683"},{"product_id":"12-week-workout-program-women","title":"12 Week Strength Training Program for Women","description":"\u003cp\u003eThis program is built for women who want a real training routine that lasts longer than two weeks. Twelve weeks gives enough time to build strength, improve muscle tone, and actually see progress in the mirror because the plan is structured from start to finish.\u003c\/p\u003e\n\u003cp\u003eThe training runs on a five day schedule each week, with two recovery days, and it progresses through three phases so the workouts evolve as you get stronger. Weeks 1 to 4 focus on higher reps for endurance, weeks 5 to 8 shift into muscle building ranges, and weeks 9 to 12 push strength with lower reps and heavier work.\u003c\/p\u003e\n\u003cp\u003eEvery workout includes the exercise list, sets and reps, form cues, and weight tracking tables so progression is simple. There are also warm up and stretching pages and weekly tracking sheets for sleep, energy, water, mood, and reflections, so consistency stays high and adjustments are easy.\u003c\/p\u003e\n\u003cp\u003eThis is the kind of program that keeps people locked in because there is always a next step. Open it on your phone, follow the plan, track your numbers, and finish the 12 weeks stronger than when you started.\u003c\/p\u003e\n\u003c!----\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":48971457364280,"sku":"002","price":79.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/E8ACE10B-4FD9-4336-B143-D9D80BE980B2.jpg?v=1723277727"},{"product_id":"8-week-fit-and-tone-women","title":"8 Week Toning Workout Plan for Women","description":"\u003cdiv class=\"flex max-w-full flex-col flex-grow\"\u003e\n\u003cdiv data-message-author-role=\"assistant\" data-message-id=\"98ab0255-b28a-48fa-bbed-c1b2a79626d5\" dir=\"auto\" class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+\u0026amp;]:mt-5\"\u003e\n\u003cdiv class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"\u003e\n\u003cdiv class=\"markdown prose w-full break-words dark:prose-invert dark\"\u003e\n\u003cdiv class=\"flex max-w-full flex-col flex-grow\"\u003e\n\u003cdiv class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+\u0026amp;]:mt-5\" dir=\"auto\" data-message-id=\"98ab0255-b28a-48fa-bbed-c1b2a79626d5\" data-message-author-role=\"assistant\"\u003e\n\u003cdiv class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"\u003e\n\u003cdiv class=\"markdown prose w-full break-words dark:prose-invert dark\"\u003e\n\u003cp\u003eThis is the plan for women who are done wasting weeks in the gym without seeing a change. Eight weeks is long enough to build real strength, tighten up, and see clear definition, when the training is structured and the nutrition is handled properly.\u003c\/p\u003e\n\u003cp\u003eThe program is laid out day by day with a weekly schedule and two training phases across the full 8 weeks. Upper and lower body sessions are built to progress, with exercises, sets, reps, and weight tracking included, so every week has a purpose and every workout moves you forward.\u003c\/p\u003e\n\u003cp\u003eNutrition is included because training alone is not the full picture. Portion sizing gives a simple method to stay on track, and calorie and macro tracking gives a more detailed method for tighter control. The guide shows how to set targets, how to use MyFitnessPal, and includes sample meal plans at multiple calorie levels plus healthy recipes, so staying consistent feels easier.\u003c\/p\u003e\n\u003cp\u003eProgress tracking is built in from start to finish, with goal setting, mindset tools, pre and post assessments, and weekly tracking sheets for sleep, energy, water, and mood. The result is a program that keeps you consistent, and consistency is what changes your body.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c!----\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49106276483384,"sku":"003","price":99.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/FitandTonedin8WeeksWomenPhoto.jpg?v=1742329715"},{"product_id":"12-week-shred-the-complete-guide-for-men","title":"12 Week Fat Loss Program for Men","description":"\u003cp\u003eThis is a full 12 week fat loss system built for men who are ready to get leaner, stronger, and more disciplined with a plan that is already mapped out. Twelve weeks is enough time to drop body fat, tighten up, and build real momentum, because the training and nutrition are both handled together.\u003c\/p\u003e\n\u003cp\u003eThe nutrition section breaks down fat loss in a clear way, including energy balance, how to calculate your calorie needs, and how to set protein, fats, and carbs properly. It also includes food options for each macro, guidance for building your own meal plan, plus breakfast, lunch, dinner, and snack recipes so daily execution stays simple.\u003c\/p\u003e\n\u003cp\u003eTraining is structured across three phases over 12 weeks, with a weekly split built around strength training as the priority for fat loss and maintaining muscle. Warm up and stretching guidance is included, and each workout comes with exercise instructions and tracking so progress is easy to measure week to week.\u003c\/p\u003e\n\u003cp\u003eProgress does not come from doing more random work. It comes from doing the right work consistently. This program gives the structure, tracking sheets, recovery guidance, and clear progression to finish the 12 weeks looking and performing different.\u003c\/p\u003e\n\u003c!----\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49106309644600,"sku":"004","price":89.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/AC1B3503-397A-48B0-BBEA-07B0C715A98E.jpg?v=1723277669"},{"product_id":"12-week-workout-program-for-men","title":"12 Week Strength Training Program for Men","description":"\u003cp\u003eThis is the plan for men who are done training with no direction. The 12 Week Strength Training Program for Men is built to push progress for a full three months, with a clear weekly schedule, tracking, and phases that change as you get stronger.\u003c\/p\u003e\n\u003cp\u003eThe program runs on a five day training schedule with two rest or recovery days, so consistency stays high without running your body into the ground. Training is split into three phases across the 12 weeks. Weeks 1 to 4 use higher reps for endurance, weeks 5 to 8 shift into muscle building ranges, and weeks 9 to 12 move into strength focused work with lower reps and heavier sets.\u003c\/p\u003e\n\u003cp\u003eEvery workout is laid out with exercises, sets, reps, form cues, and weight tracking tables so progression is simple and measurable. Warm up and stretching guidance is included, along with weekly tracking sheets for sleep, energy, water, mood, and reflections, because results come faster when the routine is organized and repeatable.\u003c\/p\u003e\n\u003cp\u003eThis is not a quick fix. It is a full training block built to change your body and your discipline over 12 weeks. Open it on your phone, follow the schedule, track your numbers, and finish stronger than you started.\u003c\/p\u003e\n\u003c!----\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49106313543992,"sku":"005","price":119.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/9B2D8BF4-B490-412D-B1B9-B74259BB9F93.jpg?v=1723277697"},{"product_id":"the-ultimate-meal-prepping-guide-101","title":"Meal Prep Guide for Weight Loss and Muscle Gain","description":"\u003cp\u003eMeal prep is not about eating boring food. It is about making nutrition automatic, so the week stops controlling you. This guide is built to make meal planning simple, repeatable, and realistic for fat loss, muscle gain, or staying on track without guessing every day.\u003c\/p\u003e\n\u003cp\u003eThe guide breaks down what a healthy diet actually looks like and how to build balanced meals using a clear plate structure. Protein, carbs, vegetables, and fats are explained in a way that makes it easy to build meals that keep you full and support your goals.\u003c\/p\u003e\n\u003cp\u003eIt includes macro cheat sheets that list common foods and show calories, protein, carbs, fats, and fibre per 100g across proteins, carbs, fats, and vegetables, so planning becomes faster and more accurate.\u003c\/p\u003e\n\u003cp\u003eFor beginners, portion sizing is laid out using your hand as the measurement tool, with clear examples for different activity levels and simple adjustments to add or remove carbs and fats depending on whether results are moving.\u003c\/p\u003e\n\u003cp\u003eFor people who want more precision, the guide also teaches how to calculate calories and macros using BMR and TDEE, then set targets for fat loss, muscle building, or maintenance.\u003c\/p\u003e\n\u003cp\u003eFinally, it gives a step by step meal planning process, including setting goals, choosing meals, containers, building a schedule, batch cooking, and using versatile ingredients so meal prep stays efficient and sustainable.\u003c\/p\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49106318950712,"sku":"006","price":89.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/7FB38E8B-11C9-4B43-968E-5FE4087ACBAE.png?v=1750503428"},{"product_id":"the-ultimate-guide-to-protein","title":"Protein Guide for Muscle Building and Fat Loss","description":"\u003cp\u003eProtein is the one thing that makes training results show up faster. It supports muscle growth, keeps you fuller, helps with weight management, and plays a role in recovery, hormones, and overall health. This guide breaks protein down in a clear way so you stop under eating it and start using it properly.\u003c\/p\u003e\n\u003cp\u003eInside, the guide covers what protein does in the body, the real benefits for muscle and body composition, and the most common protein myths that keep people confused. It also gives clear protein intake ranges based on activity level and goal, plus an easy approach to spreading protein across the day.\u003c\/p\u003e\n\u003cp\u003eFood choices are made simple with lists of top animal based and plant based protein sources, showing grams of protein per 100g so picking higher protein options becomes automatic.\u003c\/p\u003e\n\u003cp\u003eSupplement decisions are also clarified. Whey, casein, soy, pea, rice, and hemp are explained with who each option is for and why it matters, so buyers stop wasting money and choose what fits their lifestyle.\u003c\/p\u003e\n\u003cp\u003eTo make it practical, the guide includes a protein meal planning section with a simple plate method, plus 9 high protein recipes, with breakfast, lunch, and dinner options that include calories and macros per serving.\u003c\/p\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49106320687416,"sku":"007","price":69.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/EFC3DFEF-A617-47CB-9D8A-AF7DD0E5AACC.png?v=1750520357"},{"product_id":"12-healthy-recipes","title":"Healthy Recipe Ebook with Meal Plan and Grocery List","description":"\u003cp\u003eHealthy eating gets easier when the food actually tastes good, and the plan is already done. This recipe ebook gives a full set of simple, high quality meals that fit real life, with breakfast, lunch, dinner, and snack options that can be prepped and repeated without getting bored.\u003c\/p\u003e\n\u003cp\u003eInside are 12 recipes split into categories, including breakfast options like Strawberry Field Oats and Sweet Potato Breakfast Hash, lunch options like an Asian Chicken Slaw Roll and a Salmon and Rice Lunch Bowl, and dinners like Lamb and Vegetable Korma Curry and a One Pan Chicken and Pumpkin Gnocchi. Each recipe includes ingredients, step by step method, servings, time, and macros for protein, carbs, fats, and calories, so choices stay on track.\u003c\/p\u003e\n\u003cp\u003eTo make it easier to follow, the ebook also includes a weekly meal plan page and a grocery list page so the week is organized before it starts. Less stress. Less last minute food decisions. 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It is the kind of recipe ebook that makes healthy eating easier because the options are already laid out and the macros are included.\u003c\/p\u003e\n\u003cp\u003eInside are 10 recipes that cover meals and snacks, including Avocado and Chicken Salad, Braised Beef Stroganoff, Caribbean Fish Curry, Chicken with Italian Dressing, a Coconut Papaya Banana Smoothie, Fresh Greek Salad, Healthy Fish Cakes, plus homemade staples like guacamole, peanut butter, and hummus.\u003c\/p\u003e\n\u003cp\u003eEvery recipe includes ingredients, step by step instructions, servings, and full macro breakdowns with calories, protein, carbs, fats, and fibre, so meals can fit fat loss goals or muscle building goals without guessing.\u003c\/p\u003e\n\u003cp\u003eThis is the simple switch from random meals to a weekly rotation of reliable options. Pick a few, repeat them, and the week runs cleaner.\u003c\/p\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49106335891768,"sku":"009","price":11.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/16A1931C-3322-49A3-9245-56F2247C3306.png?v=1750521005"},{"product_id":"weekly-workout-nutrition-planner","title":"Weekly Workout and Nutrition Planner","description":"\u003cp\u003eTraining gets better when the week is planned before it starts. This planner is built for people who take their progress seriously and want a simple system to stay consistent without relying on memory or motivation.\u003c\/p\u003e\n\u003cp\u003eStart with clear goals and a reason behind them, then track body measurements and weight so progress is visible on paper, not just in your head. The planner includes a goal page, measurement pages, and a monthly style tracker to keep the bigger picture in front of you.\u003c\/p\u003e\n\u003cp\u003eFor training, each week includes a workout phase overview and daily workout log pages with space for warm up, exercises, sets, reps, rest, and weights across multiple weeks, plus cardio and cooldown tracking. This makes it easy to follow a plan, push progression, and see what is actually working.\u003c\/p\u003e\n\u003cp\u003eFor nutrition, the weekly meal planner layout lets you map out breakfast, lunch, dinner, and snacks for every day, while tracking water intake and mood. Notes pages are included so patterns and adjustments are easy to spot week to week.\u003c\/p\u003e\n\u003cp\u003eThis is the tool that keeps routines tight. Print it or use it digitally. Fill it out once, and the week runs cleaner.\u003c\/p\u003e","brand":"DEFYNE PERFORMANCE","offers":[{"title":"Default Title","offer_id":49428612514104,"sku":"","price":49.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0889\/8360\/1464\/files\/A768C52B-2116-42BA-9F01-038674C7EC33.png?v=1750519805"}],"url":"https:\/\/www.defyneperformance.com\/collections\/e-books.oembed","provider":"DEFYNE PERFORMANCE","version":"1.0","type":"link"}