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- 1. FUN FOR ALL AGES!
- 2. “The Game of Real Life” is a fun and exci6ng 6 week incen6ve program. If you think you’ve got what it takes to play read on! 2
- 3. What’s included: Direc6ons Page 4 Rules Page 5 Game Board Page 6 Self Assessment Page 7 Life Approved Workouts Page 8 Life Approved Drinks Page 18 Life Approved Snacks Page 24 Zero Calories Foods Page 27 Life Approved Meals Page 28 What you will need: A way to keep your place on the game board. My personal favorite are s6ckers, but using a pen to mark the spaces will work as well. 3
- 4. DIRECTIONS How to play: The goal is to get from start to finish by the end of the six weeks. When you get to finish you should look and feel stronger and healthier. The results should be visible when the first self-‐ assessment is compared to the last. To move: In order to proceed to the next space you can choose from the following op6ons: • Complete one of the exercises • Prepare one of the meals • Try one of the snack ideas • Drink one of the drink op6ons Challenge: When you land on the challenge space you can choose to take a challenge or not. If you chose not to take a challenge then you con6nue as normal. If you chose to complete the challenge then follow the arrow and reward yourself! Refer to the challenge sec6on when looking for the challenge! Pep Step: Falling behind? Take a Pep Step! In order to successfully complete the program you must make it to the finish line. If you didn’t complete a day you may need a pep step to catch up, but these are limited so use them sparingly! 4
- 5. Rules: 1. Each day you can only move forward one space in excep6on to the Challenge and Pep Step. 2. In order to move the chosen exercise, drink, or meal, must be finished. If it was not finished you may make another aempt by choosing another op6on. 3. Each Pep Step can only be used once, meaning there are only 3 chances to cover lost ground. 5
- 6. START Begin with a self assessment Or Not Take a challenge FINISH Take a challenge Or Not Final self assessment 6 Jeans Day S6cker
- 7. FITNESS ASSESSMENT FORM Name: ______________________ Date:_____ Sex:_____ Age:______ Weight:______lbs Height:____b ____in Personal InformaBon Body ComposiBon BMI:_______ _________% Body Fat Chest: _____in Thigh: _____in Waist: _____in Upper arm: _____in Hips: _____in Cardiovascular Fitness Res6ng blood pressure: _____/______ Res6ng HR:________ Mile run/walk: _____min ______sec Muscular Endurance & Flexibility Push-‐ups per min: _______ Sit-‐ups per min:________ Sit and Reach 1.) ________ 2.)_________ Complete as much of the informa6on as possible in order to compare results at the end of the program. Not all of the informa6on is required, but only the informa6on completed will serve as a comparison for the end results. If you need assistance with any of the measurements ask your wellness specialist. 7
- 11. Cardio Duration: 20 minutes Repeat 3x 11
- 12. Inner ThighDuration: 15 minutes Repeat 3x 12
- 13. Abs Duration: 10 minutes Repeat 2x 13
- 14. Abs Duration: 20 minutes Repeat 2x 14
- 15. Abs Duration: 15 minutes Repeat 3x 15
- 16. Total Body Duration: 10 minutes Repeat 3x 16
- 17. Glutes Duration: 15 minutes Repeat 2x 17
- 19. Lemon Water • 1 Lemon • 1 Glass warm water • Squeeze fresh lemon to extract juice • Add freshly squeezed juice to warm water • Stir and ENJOY! Lemon water can be used to detoxify the liver by increasing the enzymes that carry out the basic functions. It is best to drink lemon water every morning. This can also help to lose belly fat!
- 20. Ginger Tea • 1 – 2 inches ginger • 1 lemon • 1 tbs honey • 4 cups water • teapot • Add water to teapot and bring to boil • Add ginger and simmer for 5-10 minutes • Remove from stove and add freshly squeezed lemon juice and honey • Stir well and ENJOY! Ginger naturally increases the bodies temperature which helps the body burn fat easier and more effectively. Drinking 2-3 cups of ginger tea throughout the da can help regulate metabolism, stimulate digestion, and reduce cortisol production. 20
- 21. Dandelion Tea • 1 tbs dandelion root or root powder • ½ piece minced fresh ginger • ½ piece cinnamon bark • 1 cardamom seeds • 4-6 mint leaves • 1 ½ cup water • 2 tsp honey • teapot • Add all ingredients excluding honey in teapot • Bring to boil for 5-10 minutes • Strain tea and add honey • Stir well and ENJOY! Dandelion is a natural diuretic and improves the liver’s functioning capacity. It flushes out the retained water and other toxins from the body. This tea will reduce belly fat caused by water retention. 21
- 22. Green Tea • 1-2 tsp green tea leaves or 1 tea bag • ½-1 tsp lemon juice • 1 cup hot water • 5 mint/basil leaves • Honey (optional) • Add green tea and mint or basil leaves to hot water and stir • Cover and allow to steep for 7-10 minutes • Strain the tea and add lemon juice and honey • Stir and ENJOY! Drinking 4 cups of green tea everyday may help to lose more than 6lbs in 8 weeks. Green tea is a natural phenol and has anti-oxidants. Drinking green tea right after a meal can boost your metabolism. 22
- 23. Cranberry Juice 23 • Cranberry juice • A cup • Pour juice in cup • Drink and ENJOY! Cranberries contain acids that act as digestive enzymes. These acids will act as emulsifying agents on your stubborn fat that deposits in the lymphatic system. The juice helps digest the lymphatic waste and helps to reduce the fat.
- 25. 25 Pre-Workout Snacks Perfect yogurt parfait • ¼ cup nonfat yogurt • ½ cup whole grain cereal • ½ cup fresh strawberries Protein Creamsicle Shake • 1 cup OJ • 1 cup ice • 1 scoop vanilla whey PB Apple • 1 medium apple • 2 tbsp. peanut buer Fruit Cup • ¼ cup berries • ¼ cup melon • ¼ cup banana • ¼ cup oranges Eggs n toast • 1-‐2 hard-‐boiled eggs • 1 slice whole wheat toast • Avocado op6onal PB & B toast • 1-‐2 tbsp. peanut buer • ½ sliced banana • 1 slice whole wheat toast Veggie omelet • 2 eggs • 1 cup sautéed veggies Fruit & Coage • ½ cup coage cheese • ½ cup fresh fruit Rice milk • ½ cup cooked rice • ½ cup milk • Some raisins • Dash of cinnamon Hummus & Pita Chips • ½ cup hummus • ½ cup pita chips
- 26. 26 Post-Workout Snacks AB & J Rice Cakes • 1 tbsp. almond buer • 1 tsp. strawberry jam • 2 rice cakes Coage cheese crunch • 1 cup coage cheese • 1 tsp. honey • ½ cup whole-‐grain cereal • Dash of cinnamon Apple & Cheese • 1 medium apple • 1 s6ck string cheese Ants on a log • 1 celery s6ck • Fill with peanut buer • Top with raisins Tuna crackers • 1 cup whole grain crackers • ½ cup tuna salad Green monster smoothie • 4 cups spinach • ½ cup vanilla bean yogurt • 1 cup almond milk • 1 banana • 1 tbsp. peanut buer • ice Bananarama • 1 medium banana • 1 cup chocolate milk Sweet potato pie shake • 1 scoop cinnamon bun whey • ¼ cup diced cooked sweet potato • 1 cup ice • 1 cup vanilla almond milk Choco-‐tropical trail mix • ½ handful macadamia nuts • ½ handful dried coconut • ½ handful dark chocolate chips • ½ handful banana chips Turkey Pepper Roll-‐ups • 2 slices of turkey • 2 bell pepper s6ckes
- 27. Zero Calorie Foods Celery Cucumbers Citrus Fruit Apples Asparagus Kelp Apricots Watermelon Tomatoes Broccoli Cauliflower Strawberries Red Chili Peppers Mushrooms Summer Squash Turnips Leafy Greens Red Bell Pepper
- 29. 29 You will need: • 2-‐4 ounces roasted turkey • 3-‐4 slices avocado • ½ cup cooked whole wheat pasta • 4-‐6 garden tomatoes • ¼ cup broccoli Turk-‐cado Pasta Direc6ons: • Boil noodles and drain • Cut up roasted turkey • Steam broccoli • Slice tomatoes • Mix all ingredients together and enjoy!
- 30. 30 You will need • 1 cup cooked diced chicken • ½ cup buernut squash and apples • Olive oil • Salt • Pepper Chicken Hash Direc6ons: • Dice and bake chicken • Dice squash and apples and bake in olive oil • Mix all together • Add salt and pepper to taste