1 Personal Guide Body Shock
Personal Guide - Body Shock Part One
Audio #1: Busting Through The Plateau!
Overview: Explore with Amber how to break through the plateau you may be experiencing in your weight release journey. Receive authentic coaching (from a place of love) on how to honestly evaluate what your true goals are for yourself and what it is REALLY going to take to achieve them. Just a warning: you may be SHOCKED at what you are going to discover, but it’s going to be awesome!
Personal Reflection
Amber talked about “hitting a wall” or a plateau in your weight loss and health journey. Are you seeing the same rate of results NOW compared to when you first began your Healthy Edge journey? Where is your motivation to stay active every day? It’s time to check-‐in. •
How would you describe where you currently are in your health journey?
•
How do you feel about your progress towards the results you set out to achieve? How do you know?
•
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ On a scale of 1-‐10 (1 low, 10 high), what is your motivation to be active on a daily basis? What are your reasons for your rating?
________________________________________________________________________ ________________________________________________________________________
Shock Your Body With New or Different Routines! “When you always do what you’ve always done, you’ll always get what you’ve always gotten.” •
Do you feel your expectations of what you want your body to look like are in complete alignment with your current lifestyle and activity level? Why or why not?
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Personal Guide - Body Shock Part One
•
How would you explain your approach to get the results you are trying to achieve?
•
How would you describe a “physically fit” body; a “healthy” body; a “fit and healthy” body?
•
What is your goal? What must you do differently or the same to achieve that goal?
•
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What will determine when you are successful? How will you know? ____________________________________________________________________________________ ____________________________________________________________________________________
Shock your body by using exercise. To be successful, it requires doing something different. Amber talked about how doing the same exercise routine can cause your body to stop getting results. • • •
What benefits do you receive by doing the same thing for your exercise routine? ____________________________________________________________________________________ ____________________________________________________________________________________ What holds you back from doing something different? ____________________________________________________________________________________ ____________________________________________________________________________________ How would you describe what happens physically when you do the same exercise routine? ____________________________________________________________________________________ ____________________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Personal Guide - Body Shock Part One
•
What are some ways to shock your body into efficiently burning calories and improving your tone and definition of your muscles? ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
Body Shock Challenge Amber put out a challenge for those who choose to take it. Download your Body Shock Challenge Bucket List. •
What are you going to commit to in your exercise over the next 30 days? What will be your focus for this week? ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
Use Amber’s tips and ideas to support you in switching up your routine to Shock Your Body: • • • •
• • • • •
•
Increase time and/or intensity Add lunges, squats or leg kicks to the end of a walk or run Add strength training Shift the focus of your workout every time you workout: o Upper body/chest & back/arms and shoulders o Lower body Add cardio Shorten total workout time, but do things faster by eliminating or shortening rest time in between Do different exercises to use different accessory muscles. Soreness and fatigue is a good sign of body shock. Do group exercise classes: • Yoga • Bootcamp • Zumba • Jazzercise • Spin Interval or Circuit Training o Add time, increase intensity, add reps, add distance, add exercises o Choose a high intensity exercise and do for a short period of time as hard as you can. Rest. Switch to another high intensity exercise. Rest. Switch to another high intensity exercise, etc. o Choose a low-‐medium intensity exercise for a certain number of reps or time and then immediately switch to another low-‐medium exercise, etc. Be sure your heart rate is between 65-‐90% of your maximum heart rate (MHR).
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Personal Guide - Body Shock Part One
Calculate your MHR and Zone 1 (65% to 75%): Here is an example for a 45-‐year old. 220 -‐ your age= MHR
220 -‐ 45 = 175 MHR
MHR x .65= Zone 1 low end beats per min (BPM)
175 x .65 = 114 BPM
MHR x .75= Zone 1 high end beats per min (BPM)
175 x .75 = 131 BPM
Take pulse on neck or wrist for Heart rate needs to be between 114 -‐ 131 to be 10 seconds x 6 = BPM in Zone 1 and over 131 BPM to move into Zone 2.
o o o o
Zone 1 = 65-‐75% of MHR (Maximum Heart Rate) Stay in Zone 1 for approximately 15, 20, or 30 minutes, depending on your fitness level. What are your Zone 1 numbers? Low end:_________________ High end:__________________ How will knowing this help you reach your fitness goals? _______________________________ ______________________________________________________________________________
Action Steps for the Week: 1. Create your Personal Body Shock Bucket List. For ideas, refer to activities listed below. Use The Body Shock Bucket List as a template for your list. 2. Commit to doing one thing differently in your exercise routine to shock your body. 3. Commit to using your Wellness Tracker. Track your exercise. If you don’t have a Wellness Tracker, please contact your coach OR visit our store at www.amberthiel.com/store to purchase one today. 4. Begin/continue living The Five Healthy Edge Daily Goals. • Eat healthy and low-‐glycemic every 2-‐3 hours. • Eat 6 or more whole foods. • Drink 80 oz. or more of water. • Exercise 45 minutes or walk 10,000 steps. • Take a high quality supplement as directed. © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Personal Guide - Body Shock Part One Below is a list of activity ideas and links to support you in SHOCKING your body. Total Body Workout with Healthy Edge Coach, Erica Schwab. Small weights or exercise band needed. http://youtu.be/ZLCfKSdeh6k Jazzercise with Healthy Edge Coach, Kimberly DeMile. No equipment required. http://youtu.be/W_hHShlmeM8 Functional Fitness Workout with Healthy Edge Coach, Erica Schwab. No equipment is needed. http://youtu.be/pvGlTH2awXY Butt Burning Workout with April Willer, Co-‐Founder of The Healthy Edge. No equipment is needed. http://youtu.be/Gc0COys5YdE Jazzercise with Healthy Edge Coach, Kimberly DeMile. Small weights or exercise band needed. http://youtu.be/h547jsgmUYQ Arm Workout with Amber! http://youtu.be/5NJI_8h2uRk
Reflection: _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
5
Audio #1: Busting Through The Plateau!
Overview: Explore with Amber how to break through the plateau you may be experiencing in your weight release journey. Receive authentic coaching (from a place of love) on how to honestly evaluate what your true goals are for yourself and what it is REALLY going to take to achieve them. Just a warning: you may be SHOCKED at what you are going to discover, but it’s going to be awesome!
Personal Reflection
Amber talked about “hitting a wall” or a plateau in your weight loss and health journey. Are you seeing the same rate of results NOW compared to when you first began your Healthy Edge journey? Where is your motivation to stay active every day? It’s time to check-‐in. •
How would you describe where you currently are in your health journey?
•
How do you feel about your progress towards the results you set out to achieve? How do you know?
•
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ On a scale of 1-‐10 (1 low, 10 high), what is your motivation to be active on a daily basis? What are your reasons for your rating?
________________________________________________________________________ ________________________________________________________________________
Shock Your Body With New or Different Routines! “When you always do what you’ve always done, you’ll always get what you’ve always gotten.” •
Do you feel your expectations of what you want your body to look like are in complete alignment with your current lifestyle and activity level? Why or why not?
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Personal Guide - Body Shock Part One
•
How would you explain your approach to get the results you are trying to achieve?
•
How would you describe a “physically fit” body; a “healthy” body; a “fit and healthy” body?
•
What is your goal? What must you do differently or the same to achieve that goal?
•
________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What will determine when you are successful? How will you know? ____________________________________________________________________________________ ____________________________________________________________________________________
Shock your body by using exercise. To be successful, it requires doing something different. Amber talked about how doing the same exercise routine can cause your body to stop getting results. • • •
What benefits do you receive by doing the same thing for your exercise routine? ____________________________________________________________________________________ ____________________________________________________________________________________ What holds you back from doing something different? ____________________________________________________________________________________ ____________________________________________________________________________________ How would you describe what happens physically when you do the same exercise routine? ____________________________________________________________________________________ ____________________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Personal Guide - Body Shock Part One
•
What are some ways to shock your body into efficiently burning calories and improving your tone and definition of your muscles? ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
Body Shock Challenge Amber put out a challenge for those who choose to take it. Download your Body Shock Challenge Bucket List. •
What are you going to commit to in your exercise over the next 30 days? What will be your focus for this week? ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
Use Amber’s tips and ideas to support you in switching up your routine to Shock Your Body: • • • •
• • • • •
•
Increase time and/or intensity Add lunges, squats or leg kicks to the end of a walk or run Add strength training Shift the focus of your workout every time you workout: o Upper body/chest & back/arms and shoulders o Lower body Add cardio Shorten total workout time, but do things faster by eliminating or shortening rest time in between Do different exercises to use different accessory muscles. Soreness and fatigue is a good sign of body shock. Do group exercise classes: • Yoga • Bootcamp • Zumba • Jazzercise • Spin Interval or Circuit Training o Add time, increase intensity, add reps, add distance, add exercises o Choose a high intensity exercise and do for a short period of time as hard as you can. Rest. Switch to another high intensity exercise. Rest. Switch to another high intensity exercise, etc. o Choose a low-‐medium intensity exercise for a certain number of reps or time and then immediately switch to another low-‐medium exercise, etc. Be sure your heart rate is between 65-‐90% of your maximum heart rate (MHR).
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Personal Guide - Body Shock Part One
Calculate your MHR and Zone 1 (65% to 75%): Here is an example for a 45-‐year old. 220 -‐ your age= MHR
220 -‐ 45 = 175 MHR
MHR x .65= Zone 1 low end beats per min (BPM)
175 x .65 = 114 BPM
MHR x .75= Zone 1 high end beats per min (BPM)
175 x .75 = 131 BPM
Take pulse on neck or wrist for Heart rate needs to be between 114 -‐ 131 to be 10 seconds x 6 = BPM in Zone 1 and over 131 BPM to move into Zone 2.
o o o o
Zone 1 = 65-‐75% of MHR (Maximum Heart Rate) Stay in Zone 1 for approximately 15, 20, or 30 minutes, depending on your fitness level. What are your Zone 1 numbers? Low end:_________________ High end:__________________ How will knowing this help you reach your fitness goals? _______________________________ ______________________________________________________________________________
Action Steps for the Week: 1. Create your Personal Body Shock Bucket List. For ideas, refer to activities listed below. Use The Body Shock Bucket List as a template for your list. 2. Commit to doing one thing differently in your exercise routine to shock your body. 3. Commit to using your Wellness Tracker. Track your exercise. If you don’t have a Wellness Tracker, please contact your coach OR visit our store at www.amberthiel.com/store to purchase one today. 4. Begin/continue living The Five Healthy Edge Daily Goals. • Eat healthy and low-‐glycemic every 2-‐3 hours. • Eat 6 or more whole foods. • Drink 80 oz. or more of water. • Exercise 45 minutes or walk 10,000 steps. • Take a high quality supplement as directed. © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Personal Guide - Body Shock Part One Below is a list of activity ideas and links to support you in SHOCKING your body. Total Body Workout with Healthy Edge Coach, Erica Schwab. Small weights or exercise band needed. http://youtu.be/ZLCfKSdeh6k Jazzercise with Healthy Edge Coach, Kimberly DeMile. No equipment required. http://youtu.be/W_hHShlmeM8 Functional Fitness Workout with Healthy Edge Coach, Erica Schwab. No equipment is needed. http://youtu.be/pvGlTH2awXY Butt Burning Workout with April Willer, Co-‐Founder of The Healthy Edge. No equipment is needed. http://youtu.be/Gc0COys5YdE Jazzercise with Healthy Edge Coach, Kimberly DeMile. Small weights or exercise band needed. http://youtu.be/h547jsgmUYQ Arm Workout with Amber! http://youtu.be/5NJI_8h2uRk
Reflection: _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
5
