This will only cause you to binge and fall off the wagon!
Creating wellness explained
SPRING INTO WELLNESSSPRING INTO WELLNESSBecome aHappierHappierHealthierHealthierLeanerLeaner&&More EnergeticMore EnergeticYOU!YOU!
SPRING INTO WELLNESSSPRING INTO WELLNESSOver 70%70% ofDiseases and Chronic Illnessesare caused by unhealthylifestyles and arePREVENTABLE!PREVENTABLE!
SPRING INTO WELLNESSSPRING INTO WELLNESS The Average Person Is Sedentary 93%Of The Time McDonalds Feeds More Than 46 MillionPeople A Day - More Than The EntirePopulation Of Spain 1 out of 3 Children Born In The Year 2000Will Develop Diabetes In Their Lifetime On Average, 40% Of Family Meals AreEaten Outside The Home
SPRING INTO WELLNESSSPRING INTO WELLNESS7 FoundationalSteps to WellnessAdding Vitamins to an UNHEALTHYFood will not make it HEALTHY!PROCESSED FOODS:ANYTHING in a box or bag that hadto go through a machine to makeit!JUST SAY NO!They do not provide your body withthe nutrients it needs and will makeyou hungrier faster!Don’t Fall For Clever MarketingDON’T EAT
SPRING INTO WELLNESSSPRING INTO WELLNESSNorth Americans eat 31% morepackaged food than fresh food,and they consume morepackaged food per person thantheir counterparts in nearly allother countries.DON’T EAT
SPRING INTO WELLNESSSPRING INTO WELLNESSA University of Texas Health Science Center study found that themore diet sodas a person drank, the greater their risk ofbecoming overweight. Downing just two or more cans a dayincreased waistlines by 500%DON’T EATArtificial sweeteners can disrupt the body’s natural ability toregulate calorie intake based on the sweetness of foods. Thatmeans people who consume diet foods are morelikely to overeat, because your body is being trickedinto thinking it’s eating sugar, and you crave more.
SPRING INTO WELLNESSSPRING INTO WELLNESS Within the first 10 minutes, 10 tsp of sugar hit your system. This is100% of your recommended daily intake, and the only reasonyou don’t vomit as a result of the overwhelming sweetness isbecause phosphoric acid cuts the flavor. Within 20 minutes your blood sugar spikes, and your liver respondsto the resulting insulin burst by turning massive amounts of sugarinto fat. Within 40 minutes, caffeine absorption is complete; your pupilsdilate, your blood pressure rises, and your livers dumps moresugar into your bloodstream. Around 45 minutes, your body increases dopamine production,which stimulates the pleasure centers of your brain – a physicallyidentical response to that of heroin. After 60 minutes, you’ll start to have a sugar crash.DON’T EAT
SPRING INTO WELLNESSSPRING INTO WELLNESSFITNESS GONE WRONGThe Costs Of Chronic (Repetitious)Mid- And High-level Aerobic Work•Requires Large Amounts Of Carbohydrates (SUGAR)•Decreases Efficient Fat Metabolism•Increases Stress Hormone Cortisol•Increases Systemic Inflammation•Increases Oxidative Damage•Boring•Plateaus In Weight Loss
SPRING INTO WELLNESSSPRING INTO WELLNESSOUR MENTAL DIETS
SPRING INTO WELLNESSSPRING INTO WELLNESSSince 1988, Dr. Leif Salford and his colleagues at LundUniversity Hospital in Sweden has exposed over 1,600experimental animals to low-level radiation.Their results were consistent and worrisome: radiation,including that from cell phones, caused the blood-brainbarrier to leak-the brains first line of defense against infectionsand toxic chemicals-In those animals that had beenexposed to a cell phone, up to 2%of the neurons in all areas of thebrain were shrunken anddegenerated.OUR MENTAL DIETS
SPRING INTO WELLNESSSPRING INTO WELLNESS Aerobic & resistance exercise can decrease therisk of heart disease by 20–60% An alkaline diet results in bone health, reducemuscle wasting, as well as mitigating otherchronic diseases such as hypertension andstrokes. Decreasing stress can decrease your chances ofheart disease by up to 70% Regular Chiropractic Care can boost the immunesystem by as much as 200%RESEARCH SHOWS
SPRING INTO WELLNESSSPRING INTO WELLNESSHOW ISYOUR PH?5.5 5.8 6.0 6.4 6.8 7.2 7.6 8.0EAT RIGHTLETS TAKE THE ACIDITY TESTLETS TAKE THE ACIDITY TEST
SPRING INTO WELLNESSSPRING INTO WELLNESSEAT RIGHTGREENSSUPER FOOD• Balance Your Nutrition• Alkalize Your Body• Get 15+ Servings Of Fruits& Vegetables Per ServingStep 1:
SPRING INTO WELLNESSSPRING INTO WELLNESSEAT RIGHTStep 2: Fresh Fiber in the Morning Have Protein and a Fruit Eat within an hour of waking Meal with the most calories of the day On average people eat 300+ calories less perday when they eat a substantial breakfast
SPRING INTO WELLNESSSPRING INTO WELLNESSBreakfast Examples1. Eggs with Berries2. Fruit Smoothie with Protein Powder3. Egg with Tomato and Fresh Basil with aside of fruit4. Almond Butter and a bananaEAT RIGHT
SPRING INTO WELLNESSSPRING INTO WELLNESSStep 3: Eat Throughout the DayDO NOT TRY THE FAD DIETS THAT CAUSE YOU TO FEELLIKE YOU ARE CONSTANTLY HUNGRY!EAT RIGHT
SPRING INTO WELLNESSSPRING INTO WELLNESSStep 3: Eat Throughout the Day Your body needs FUEL!!!Just like your car needs gas and can’trun without it! When you decrease your food intake too low,your body goes into starvation mode and itbegins to store energy sources and reservesEAT RIGHT
SPRING INTO WELLNESSSPRING INTO WELLNESSEAT RIGHT Eat all of the colors of the rainbow to ensurethat you get all the necessary nutrients. Load your diet fruits and veggies (75% of themRaw/Uncooked) Stop Eating by 7:00pm Have a lean source of protein at every mealalong with a fruit or veggie Take Greens and Quality Supplements
SPRING INTO WELLNESSSPRING INTO WELLNESSStep 3: Drink enough water per day You should drink ½ your body weight per day. Stick to only1 Cup of coffee per day Forget the SODAS! (water picture)EAT RIGHT
SPRING INTO WELLNESSSPRING INTO WELLNESSBE FITThe Benefits Of Interval Training(Fast, Short Intense Bursts With Recovery)•Increases Muscle Fiber Strength•Increases Aerobic Capacity (Work Ability)•Increases Muscle Mitochondria (The Main Energy Production Center)•Increases Insulin Sensitivity•Increases Natural Growth Hormone Production
SPRING INTO WELLNESSSPRING INTO WELLNESSSee better Results from Your Workouts In aFraction of the Time!How to do it:•Warm up for 15 minutes, adding a few 20-sec. burstsat the end to prepare for the workout.•Go 30 seconds at a nearly all-out effort. Take 3 minutesactive recovery and repeat the 30 on/3 off pattern 5 or 6more times.•Finish with a 5-10min cool down.BE FIT
SPRING INTO WELLNESSSPRING INTO WELLNESSJOIN GROUP WORKOUTSCO REPERFORMANCEP O W ER FR O M W I T HI NFor Accountability and Motivation!
SPRING INTO WELLNESSSPRING INTO WELLNESSIt Starts With Your Morning Rituals(Your Hour of Power)1. Rise 30-60 minutes earlier than normal2. Put your feet on the floor when alarm goes off3. Meditate or pray for 10-15 minutes4. Exercise aerobically and/or anaerobically for aminimum of 30 minutes5. Start your morning with a nutritious breakfast6. End your day with a gratitude meditation orprayer for 10 minutesTHINK WELL
SPRING INTO WELLNESSSPRING INTO WELLNESS If you are sleep deprived you will tend to eatmore sweet and starchy foods, rather thanhealthy foods. Researchers suspect that cravings stemmedfrom the fact that your brain is fueled byglucose (blood sugar); therefore, when lack ofsleep occurs, your brain searches forcarbohydrates. In short, sleep deprivation puts your body intoa pre-diabetic state, and makes you feelhungry, even if you’ve already eaten.Get Your SleepTHINK WELL
SPRING INTO WELLNESSSPRING INTO WELLNESSHEALTH CARE QUIZTrue or False1) It is possible that a person could have heartdisease, cancer, high blood pressure and yetnot feel a symptom?TRUE or FALSE
SPRING INTO WELLNESSSPRING INTO WELLNESSHEALTH CARE QUIZTrue or False1) Can you judge your health by how you feel?TRUE or FALSE
SPRING INTO WELLNESSSPRING INTO WELLNESS“Take good care of your body.It’s the only place you have to Live.”-Jim Rohn
SPRING INTO WELLNESSSPRING INTO WELLNESSBecome aHappierHappierHealthierHealthierLeanerLeaner&& More EnergeticMore EnergeticYOU!YOU!90 Days to a NEW YOU!90 Days to a NEW YOU!APRIL 8th– JULY 1stSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSTEP 1STEP 1:: MAXIMIZE WEIGHT LOSSMAXIMIZE WEIGHT LOSS• Meal Plans• Recipes• Shopping Lists14 DAY QUICKSTART14 DAY QUICKSTARTMEAL PLANSSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSTEP 2STEP 2:: GET LEANER FASTERGET LEANER FASTER• 3 Beginner Workouts• 3 Advanced Workouts• Supportive Advice toMaximize Your FitnessWORKOUT 1(BEGINNER)C O R EP E R F O R M A N C EP O W E R F R O M W I T H I N1. Walking Lunges2. Suicides or Jogging/Marching in Place3. High Fives4. Chair Sits5. Push HoldContinued on BackACTIVEWARM-UP: 5 Min Easy Jog & 5 Min. Easy StretchingINTENSEPERFORMANCEWORKOUT: Do all of the exercises within each set below for 1 mineach without breaks. Once each set is completed, take a 2 min. water break. There will be4 sets total.DESIGNED FOR YOUR GREATNESS!Begin in a lunge position with one leg forward, kneebent at 90 degrees, other leg back with knee bent at 90degrees, balancing on ball of foot with heel raised.Push off front leg and step back leg forward so it is nowin the front leg lunge position. Make sure that yourknees never pass your toes.Set up two small soccer cones or use natural markers 25-50 feet apart. Run back and forth betweenthem. If you are limited with space, you can run in place, making sure to lift your knees as high aspossible and to push yourself to keep a fast pace.Stand facing a partner, wall. Raise arms straight up in the air.Keeping feet together, jump into air and give a high fives withboth hands. When you land, burst off the balls of your feet andgo instantly back up. Make sure that you are staying on the onthe balls of feet and that you are landing softly.Begin with legs together and knees slightly bent. Now sit back asif you were sitting down in a chair. All of your weight should be inyour heels. Return to the beginning position and repeat. It isimportant to make sure that your knees never pass over yourtoes.Arms should be straight and slightly wider than shoulder widthapart with hands facing forward. Feet are together. Make surethat the entire body is straight as a board. The key is to contractyour core, knees and glutes. Hold this position as long as youcan without breaking your form. If you need to take a break, youcan lower down onto a knee but get back up as soon as youcan. I you have difficulty getting up and down off of the ground,you can also lean against a wall, railing, car, counter or anyother stable surface at a 45 degree angle. Work your way up toadding in a few push ups.WORKOUT 2(BEGINNER)C O R EP E R F O R M A N C EP O W E R F R O M W I T H I N1. Seesaws2. Frog Bursts/Reaches3. Kickbacks4. Speed Skater Touches5. Toy Soldier KicksContinued on BackACTIVEWARM-UP: 5 Min Easy Jog & 5 Min. Easy StretchingINTENSEPERFORMANCEWORKOUT: Do all of the exercises within each set below for 1 mineach without breaks. Once each set is completed, take a 2 min. water break. There will be4 sets total.DESIGNED FOR YOUR GREATNESS!Begin with legs slightly wider than shoulder width apart, reachingdown on front of your feet. Explode upwards reaching arms upinto the air. Come back down to the starting position, being sureto land softly and repeat. If you can not burst off of the grounddo to back or knee issues, simply bend down as far as feasiblethen reach up into the air without jumping.Step forward with one foot and raise the opposite arm inthe air over your head. Just like a teeter totter lowerchest and raise one leg in the air. Touch the toe of thestanding leg with the opposite hand, kicking the otherleg in the air. Leg should be kicked up as far as possiblemaking sure that leg is straight. Repeat with oppositeleg. You can do this both stationary and moving.Get on your hands and knees. With hands and knees shoulderwidth apart, bring one knee into chest and then kick the legback and up as far as you can. Bring knee back into chest.Repeat. Make sure you do both sides.Standing with feet together, step to the right andbend at hips, touching ground with left hand. Theother leg will kick back. Repeat back over the line.Think of how speed skaters look. A great way to trythis out is to use a parking lot line. Stand to the side ofthe line and then step over the line and touch yourhand down on the line.Stand with legs together on balls of feet with your armsreached out in front of you. Kick one leg up and step itforward. Then kick the opposite leg up and stepforward. Make sure that you are staying on the on theballs of feet at all times and landing softly. Can bedone stationary if you have limited space available.C O R EP E R F O R M A N C EP O W E R F R O M W I T H I NCORE PERFORMANCECORE PERFORMANCEINTERVAL WORKOUTSSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSTEP 3STEP 3:: JOIN AN ACCOUNTABILTY GROUPJOIN AN ACCOUNTABILTY GROUP• Get Double The Results In TheSame Amount Of Time• Make Working Out Fun• Burn Up To 600 Calories Per HourCORE PERFORMANCECORE PERFORMANCEGROUP WORKOUTSSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSTEP 4STEP 4:: INCREASE YOUR ENERGYINCREASE YOUR ENERGY• Balance Your Nutrition• Alkalize Your Body• Get 15+ Servings Of Fruits &Vegetables Per ServingGREENSGREENSSUPER FOODSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSTEP 5STEP 5:: ONLINE WELLNESS COMPANIONONLINE WELLNESS COMPANIONMYMY CREATINGWELLNESSCREATINGWELLNESS SPACESPACE• Track Your Results• Personalize To Your DietaryNeeds• Meal Planning On The Go• Build Your Own CustomizedWorkoutsSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSTEP 6STEP 6:: ACHIEVE LIFETIME WELLNESSACHIEVE LIFETIME WELLNESSDOCTOR LEADDOCTOR LEADADVICE & COACHINGADVICE & COACHING• Step By Step Doctor LeadProgram• Getting Healthy Has NeverBeen So EASY!SPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!
SPRING INTO WELLNESSSPRING INTO WELLNESSSEE A TEAM MEMBERSEE A TEAM MEMBERFOR MORE INFORMATION& TO RESERVE YOURSPOT TODAY!STEP 7STEP 7:: GET STARTED TODAYGET STARTED TODAYAPR. 8TH – JULY 1STSPRING INTOSPRING INTOWELLNESSWELLNESSWELLNESS CHALLENGE!