How To Upgrade Your Mind & Body: FIVE-DAY Challenge
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How To Upgrade Your Mind & Body: FIVE-DAY Challenge

The first FIVE days of the rest of your life.
0.0 (0 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
12 students enrolled
Created by Rachel Joy Olsen
Last updated 6/2018
English
English [Auto-generated]
Current price: $34.99 Original price: $49.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 3 hours on-demand video
  • 27 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Clarify your health and wellness goals and have a set plan to accomplish them.
  • Learn how to eat a whole food diet that will help you release excess weight, support heart health and give you more energy.
  • Complete short, but effective workouts that will make you sweat and have you feeling more fit each day.
  • Develop a deeper connection to yourself and others.
  • Have a clear vision for what habits you want to develop even more and have options to make this happen.
Requirements
  • No prerequisites just the willingness to be open to learning, gaining better health and trying something new.
Description

This course is for you if you are interested in:

- challenging yourself for five-days so you can take your health and happiness to the next level.

- clarifying your goals and making them happen.

- releasing excess weight, having more energy and self-confidence.

- developing a deeper connection to yourself and others.  

In this intro course you will:

- Challenge yourself to embrace healthy habits for at least five days.  

- Learn how to take care of your body without dieting.

- Set SMART goals and develop simple action steps to start your journey to better health, wellness and happiness today!

- Learn how to make simple and delicious meals

- Learn how to develop a basic exercise routine to burn calories and have fun with simple, short workouts you can do anywhere!

- Experience transformational meditations

This course is jam packed full of valuable information and action steps that you can implement now in all areas of the mind, body and soul and will help you reach the life you desire.

Who this course is for:
  • You are willing to challenge yourself to make healthier habits for at least FIVE days.
  • You are willing to set clear goals and get focused on your reasons WHY.
  • You are willing to learn how to eat cleaner, exercise your body smarter, focus your mind and connect to your soul.
  • You are open to a new, exciting and healthier way of living so you can step in to the life you deserve and desire.
Course content
Expand all 30 lectures 03:12:17
+ Program Introduction
3 lectures 22:14

In this lecture you will gain a brief overview of the program and what to expect in the upcoming material. 

Preview 04:09

In this lecture you will review and learn the five-day challenge program guidelines. Included in this PDF download is a printable guidelines one-sheet that you can print and pin up on your fridge or somewhere you will see it every day. 

Program Guidelines
09:33

In this lecture you will find your program tracking forms, including:

1) 5-day challenge guideline tracker - on this tracking form you will track your progress and successes over the five-day challenge. 

2) Mind-Body transformation tracker - on this tracking form you will track the feelings and transformations you experience over the five-day challenge. 

Preview 08:32

In this quiz you will discover your comprehension and understanding of the program guidelines. 

What are the program guidelines?
2 questions
+ Goal Setting For Success
2 lectures 09:12

In this lecture you will learn how to get clear on what you want and set SMART goals that will provide you with direction when setting action steps to move toward your goals. 

Preview 03:59

In this lecture you will learn discover your why. This is the reason why you will choose to do what it takes to move toward the direction of your goals even when times get tough. 

Discover Your Why
05:13

In this quiz you will test your understanding of how to set effective goals for success. 

Setting Goals
2 questions
+ Eat Well, Be Well
2 lectures 20:47

In this lecture you will learn what it means to eat a whole-food, well-balanced, plant-based diet that will provide your body with optimal fuel to heal, repair and give your body the energy it needs on a daily basis.

Eating A Well-Balanced Diet
07:58

In this lecture you will learn about micro and macro nutrition and why you will want to pay attention to getting enough of both in your diet. 

The video you will watch was taped in front of a live audience. 

DISCLAIMER: This material is for educational purposes only and is not to be taken as medical advice or to replace physician instructions. 

Micro and Macro Nutrition
12:49

This quiz will test your understanding of healthy, whole food nutrition.

Nutrition
3 questions
+ Delicious, Healthy & Simple Recipes
10 lectures 49:47

This smoothie will make you feel like you're eating something too good to be healthy. 

Banana Split Smoothie
03:06

This green smoothie is a healthy, and delicious, way to start the day. 

Green Goddess Smoothie
04:27

In this video you will learn how to make guacamole cucumber boats. An easy grab and go snack!

Guacamole Cucumber Boats
03:18

This easy-to-make soup is full of flavour and nutritious ingredients.

Thai Coconut Vegetable Soup
05:08

This colourful salad is very easy to make and the dressing is divine! Eat alone or as a side to any main dish. 

Rainbow Slaw Salad
05:49

In this video you will learn to make citrus nori wraps. A healthy, low carb, high protein sandwich.

Citrus Nori Wraps
07:36

Love scrambled eggs don't want to eat the eggs? This is an excellent plant-based breakfast option! Serve with a piece of toast and a couple slices of smoked tofu and you have yourself a delicious brunch. 

Scrambled Tofu
03:12

This hearty chilli can be made in about 10 minutes! The perfect meal when you short on time yet still want to eat healthy. Serve with a piece of garlic toast and a salad. 

Garbanzo & Baked Bean Chili
09:09

In this video you will learn how to make rice and black bean burger lettuce wraps. Use a bun instead of the lettuce wraps or use the lettuce wraps as a low carb option. 

Rice & Black Bean Burger Lettuce Wraps
06:20

This video is a recording from a live cooking class I hosted a few years ago. In this recipe you can replace cacao with almond flour as another macaroon option. 

Raw Chocolate Macaroons
01:42

This quiz will allow you to reflect on your experience making these recipes

Recipes
3 questions
+ Physical Activity
6 lectures 30:33

In this lecture you will learn the benefits of exercise, the baseline recommendations for health and fitness and learn how to set up a sample workout plan for your personal needs. 

Introduction to Exercise
07:44

In this short workout you will learn two new exercises that will strengthen the core. You can follow along real-time with Rachel Joy Olsen and get real results. This short little workout can be done as many times as you like. 

The two exercises you will do are:

1) Straight leg crunch

2) Atomic mountain climber

4-minute core blast
06:42

In this video you will learn how to do one of my favourite, simple workouts... the card deck workout. All you need is a deck of cards and your favourite exercises and you are good to go! 

Card deck workout
02:08

In this video you will learn how to do a very fun high rep body weight workout. You can do this workout anytime, anywhere as there is no equipment required other than a mat or soft floor space. 

20-30-40-50 workout
05:17

In this workout you will work your whole body by doing the double burpee HIIT Fusion Yoga TM 4 - minute interval workout. For best results please watch the video once before do the workout so you have a good understanding of how to do the double burpee. This will allow you to work as hard as you can during each interval. 

Please set your interval timer to 20 seconds on and 10 seconds rest. Or, follow along with the video for timing. 

For more information on your HIIT Fusion Yoga programs please visit www.HIITFUSIONYOGA.com. 

Double Burpee HIIT Fusion Yoga TM Workout
04:19

In this workout you will work your legs and core by doing the chair kickback HIIT Fusion Yoga TM 4 - minute interval workout. For best results please watch the video once before do the workout so you have a good understanding of how to do the chair kickback. This will allow you to work as hard as you can during each interval. 

Please set your interval timer to 20 seconds on and 10 seconds rest. Or, follow along with the video for timing. 

For more information on your HIIT Fusion Yoga programs please visit www.HIITFUSIONYOGA.com. 

Chair Kickback HIIT Fusion Yoga TM workout
04:23

In this quiz you will test your understanding of physical activity and exercise.

Exercise
3 questions
+ Meditations
5 lectures 52:53

In this short meditation you will become fully relaxed in mind and body to fully connect with your spirit. Be grateful for this time to relax. Start with 5 minutes then expand this meditation to 10, 15 minutes or more. 

Relaxation Meditation
05:49

In this meditation you will learn and focus on the So Ham, or I AM, meditation. This is a powerful statement that over time you want to be the forefront of your thoughts. 

I AM - SO HAM Meditation
08:06

This short meditation is to help you develop a deeper connection to and love for yourself. Listen to this as often as you can. 

Self-Love Meditation
07:52

This longer meditation will help you develop a sense of abundant health and wellness. Take the time to settle in and relax as you are taken on a journey to healthier more abundant you. Listen to this as often as you can. 

Healthy Abundance Meditation
19:18

Experience a relaxing meditation and that will balance and open the chakra energy centres. 

Balancing The Chakras Meditation
11:48

In this quiz you will test your understanding of meditation.

Meditation
2 questions
+ What Now?
2 lectures 06:51

In this lecture you will complete an activity that will help you develop a plan of action, which will help you ensure long-term success on your journey to better health and wellness. 

This lecture includes a PDF download Magical Life Calendar where you can fill out your daily activities and post it somewhere you will see it every day. 

Planning Ahead For Success
03:26

In this lecture you will learn about some next step programs that you can consider taking to keep you going on this journey to better health, wellness, happiness and abundance. 

Your Next Steps
03:25

In this quiz you will test your readiness to take the next steps on your journey. 

What now?
3 questions