Workout
- Start with warm up
- 1 min jog in place
- 30 sec high knees
- 30 sec butt kicks
- 1 min jumping jacks
- 1 min squats
- 1 min burpees
- Explain workout
- Intervals 60 seconds of work, 15 seconds rest and to get to next station
- Explain each exercise and any modifications
- 4 – 5 exercises depending on amount of people attending, OK to have more than one person at each station
- Exercises! (I use a free app on my phone called TABATA HITT TIMER
- I use exercises that are body weight or use small weight devices like hand weights or medicine balls.
- Squats
- 5 Mountain climbers with 1 pushup (repeat)
- Side lunges
- Burpees
- Planks
- I use exercises that are body weight or use small weight devices like hand weights or medicine balls.
- After each round of exercise – discuss the following points of interest and products
- Hydrate! Grab a drink of water! Did you bring a glass or stainless steel water bottle? Add a little flavor to help you drink MORE water (without the calories)!
- Dehydration will slow down your recovery and could give you a headache... Your brain is the first organ to dehydrate... So if you have a headache it's always important to drink water!
- How much water should someone drink? I recommend about half your weight in ounces of water. This can vary depending on fitness level, nursing or pregnancy, trying to lose weight, doing a cleanse, etc
- What are good supplements to help us drink more water?
- Peppermint
- Lemon, Lime, Orange, Citrus Fresh, Tangerine (Any citrus oil)
- Think about adding Ningxia Red or Mineral Essence to your water
- Hydrate! Grab a drink of water! Did you bring a glass or stainless steel water bottle? Add a little flavor to help you drink MORE water (without the calories)!
- Focus on Energy and Alertness
- Don't reach for that candy or soda full of caffeine to give you an energy boost! You will just crash after your body burns through the sugar.
- Stimulate your mind and help it focus on your upcoming tasks!
- Ningxia Nitro, Ningxia Zyng
- Peppermint, En-R-Gee, Clarity, Brain Power
- Promote a restful night of sleep
- When you enter REM sleep, your body releases a hormone to help repair after a workout, called Human Growth Hormone. We need this for recovery of the muscles. You hit REM sleep when you get about 8 hours of sleep (Usually starts around 4-5 hours of sleep).
- Try diffusing Lavender, Cedarwood, Peace & Calming
- Try a roller bottle of Rutavala or Breathe Again
- Need some Motivation to do the workout again?
- OOLA Fitness, Believe, Motivation, Joy, Valor, En-R-Gee, Sacred Mountain
- Yes, you may have some discomfort in the next 24 – 48 hours... How do you reduce muscle soreness after a typical workout?
- Deep Relief, Lemongrass, Release, Aroma Siez, Pan Away
- Try adding Copaiba or Peppermint for a synergistic effect on the above oils
- Maybe a massage over the muscles with Ortho Ease or Ortho Sport Massage Oil
- I'm always ready for a RAINDROP
- Stretching
- While stretching, I discuss the following points. As I am discussing a supplement or product I have another member pass out samples of Ningxia Red and Pure Protein Complete, or pass around other supplement bottles or packaging can be displayed for people to look at later.
- Anti-oxidants? What are they?
- Anti-oxidants are nutrients, vitamins, minerals and enzymes that fight off the damaging effect of FREE RADICALS
- FREE RADICALS happen from a natural process called oxidation that happens in the body. Free radicals damage cells and are accelerated by pollution, stress and toxins (like drugs, smoking and alcohol).
- We can't stop it, but we can slow it down with Anti-Oxidants.
- NINGXIA RED
- Wellness supplement, that is nutrient –rich in anti-oxidant super fruits and essential oils
- Replaces nutrients missing or low in modern diets that are KEY to abundant wellness and energy
- Considered broad spectrum anti-oxidants and phytonutrients
- Important to get anti-oxidants and nutrients from multiple sources to promote the best balance of your body
- Ningxia Wolfberries are used in NXR
- All of the berry is used. Juice, Peel, seeds and fruit.
- Contains EVERY essential amino acid (important for rebuilding muscle) and contains 13% protein (highest protein level of any fruit)
- Essential Oils Used
- Tangerine, Orange, Yuzu and Lemon
- NINGXIA RED
- Fruit Blend
- Blueberry, Aronia, Cherry, Pomegranate, Plum, Grape (energy support)
- Sweetened by Calorie Free Stevia
- Anti-oxidants? What are they?
- After a hard workout, you need to repair and rebuild the muscle fibers. This is called Muscle Protein Synthesis. Body uses amino acids from protein to encourage healthy recovery and muscle growth.
- By using a protein shake after your workout, your body can absorb the protein and be ready to use it in about 30 minutes. Starting the muscle protein synthesis process faster! Get your protein shake into your body within 15 minutes of your workout. Whole food will take longer to get through the stomach and gut to be absorbed.
- PURE PROTEIN COMPLETE
- 2 Flavors: Chocolate or Vanilla Spice
- 25 grams of protein per serving.
- Optimal 5-protein blend
- Whey, Goat Whey, Organic Hemp seed, Pea, and Egg White
- No, you won't get HIGH or test positive for THC with the organic Hemp seed
- SAFE for all athletes and military
- Whey, Goat Whey, Organic Hemp seed, Pea, and Egg White
- Vitamin B blend
- Protein and Carbohydrate enzymes complex with Probiotics (supports gut health – where everything starts)
- ElevATP – supports ATP production. ATP gives energy to the muscle cell to rebuild.
- PURE PROTEIN COMPLETE
- By using a protein shake after your workout, your body can absorb the protein and be ready to use it in about 30 minutes. Starting the muscle protein synthesis process faster! Get your protein shake into your body within 15 minutes of your workout. Whole food will take longer to get through the stomach and gut to be absorbed.
- While stretching, I discuss the following points. As I am discussing a supplement or product I have another member pass out samples of Ningxia Red and Pure Protein Complete, or pass around other supplement bottles or packaging can be displayed for people to look at later.
- Other Supplements that support health and fitness
- Omegagize
- DHA rich fish oil, support wellness and works synergistically to support brain, heart, eye and joint health
- Vit D3, CoQ10, Omega 3 Fatty Acids, Clove, German Chamomile and Spearmint
- Omegagize
- Sulfurzyme
- Combines Wolfberry with MSM (organic form of dietary sulfur)
- Needed to maintain structure of proteins, protect cells, cell membranes, replenish connections between cells and preserve the molecular framework of connective tissue.
- Supports immune system, liver, circulation and proper intestinal function. It also helps to fight Free Radicals.
- Other Supplements that support health and fitness
- Master Formula
- Full spectrum, multi nutrient complex
- Vitamins, minerals and food based nutriment to support general health and well-being.
- Naturally supports general health and well – being
- Prebiotics to support Gut flora
- Anti-oxidants to neutralize free radicals
- Pre-packaged
- Full spectrum, multi nutrient complex
- Master Formula
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