In this course, we will talk about three main aspects that will help you level up your life:
Firstly, we will talk about the mental game. Most people do not realize how important it is to have the right mindset when you’re trying to live a healthier and better life. Well, we are here to help you get on the right track. We go over some strategies that will really get you motivated and set-up to have success.
The second aspect is, of course, nutrition. We will cover seven essential elements including calories, water, protein, carbohydrates, fats, vitamins and minerals and fiber. As a bonus, we discuss my 80/20 principle to eating and we delve into intermittent fasting.
Lastly, we will get into the exercise portion of the course. Not only are we going to talk about the importance of body weight training and HIIT training but we are also going to provide you with a number of full work out plans. Both for beginners and advanced people.
Remember, there is no risk involved. Please, watch our preview videos to confirm that this is the course for you.
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Welcome to the course! I am so truly thankful you have decided to make a positive change with your health and fitness. I am confident this course can provide value for you and help you live a healthier and more fulfilling life. I encourage you to post discussions and if you want to know more about any of the topics discussed in the lectures please do not hesitate to ask me. I am here for you as an additional resource.
Once you finish the course, please leave a review and let me know what you thought about the course. Enjoy!
The mental side of fitness and nutrition is just as important as the physical side. The goal for this section of the course is all about awareness and to get you to think about the core reasons why you want to make this change and some strategies that you can use to help. Please enjoy the self-talk exercise.
This is an important lecture that goes over three vital questions. What does your ideal look like? What would your ideal state of health be? Why do you want to achieve these goals? Setting goals can make or break your health and fitness goals and is not an area that should be looked over.
This concept is all about how our looks can affect our perception of our self and how others view you as well. This concept is a bit vain, but there are a lot of benefits that go with putting your best effort into dressing well for every occasion. In regards to fitness, studies show you are more motivated to work out when you have well-fitting and stylish workout clothes as it creates a better self-image and more motivation to want to go to the gym and push yourself harder.
Weight is a hot topic when people are gauging how they are doing with their fitness goals and especially if they want to lose weight. Looking at the scale can be a depressing and debilitating activity that can cause unnecessary stress which leads to more weight gain! The good news is that there is a piece of equipment that works, a mirror. Looking at yourself in the mirror is an accurate way to see how your progress is going and if you need to make any energy balance adjustments.
The mental game has many aspects and meditation is at the core. Meditation is a fantastic way to clear your mind and mentally prepare for the day. This can have a profound affect on your health and fitness as you become more aware of your surroundings and ultimately your choices.
This lecture may change your life! I challenge you to implement this strategy into your daily routine and see the benefits. We go over the many benefits that cold showers have on our mental and physical health. We also talk a little bit about how saunas help us and can be used to have great sleep.
This is the introductory lecture that dives into nutrition and some principles that are essential to achieving good nutrition. Another key point discussed is having flexibility in your nutrition. The 7 essential elements of nutrition are introduced (calories, water, carbohydrates, fats, proteins, fiber and vitamins and minerals).
Most people really do not know what a calorie really is. Understanding the basics of calories is vital and will help you understand what you are putting in your body and make smarter decisions. We also go into what our daily caloric needs are.
This lecture dives into the basics of how our body utilizes protein and why protein is so important not only to build muscle but for general health. Also, whole-food protein is discussed and which foods are most beneficial in regards to lean protein.
Here we go over a few different protein supplements and their benefits and how to utilize them effectively for muscle gain and when to take them. The supplements that are discussed are whey protein powder, casein protein powder and egg protein powder.
Fat has had a bad reputation over the years and research now shows fat can actually help you lose weight and stay healthy. We go into saturated, unsaturated and trans fat. The take away here is that fat is not so evil after all.
There are so many low-carb diets out there that vilify carbohydrates and make them into the bad guy. Well, actually it comes down to energy balance. We go into the three types of carbohydrates (monosaccharide, oligosaccharide, polysaccharide). This lecture may seem crazy for some!
In this lecture we go into detail about simple and complex carbohydrates. Both types of carbohydrates are important and can be utilized for different purposes. We also go into pre-workout and post-workout carbohydrate intake.
One of the most forgotten parts of our nutrition, fiber is absolutely vital for our health. Of course most of us know fiber helps us to have bowel movements, but there are other benefits that fiber can provide. We go into the two types of fiber (soluble and insoluble).
This lecture goes into the importance of micronutrients and how they affect our health. Also, sodium and potassium are two minerals that are magnified for their essential function to bring in and bring out water from our body.
Good news! You can have your cheesecake and still get GREAT results. This lecture we talk about how you can implement an 80% clean food and 20% everything else style of eating to keep you motivated with your fitness goals and also have your favorite foods.
There are so many pitfalls when trying to lose weight and some are more obvious than others. Liquid calories can be really sneaky and hard to account for. This lecture goes into the importance of being aware of the calories that you drink.
This one is a bit controversial. The whole concept of intermittent fasting is to simply not eat for a scheduled amount of time. There are lots of great benefits associated with fasting and can be implemented into your routine. There are a lot of different protocols when fasting and this lecture talks about a few.
In this lecture we go over a few of the mental and physical benefits bodyweight exercises can provide and how they can help you achieve great results with no equipment and little to no cost involved. The exercises detailed are pushups, plank, squats, pull-ups and lunges.
HIIT training has come to popularity and many studies are showing the incredible benefits it provides. The best part about this style of training is it involves little to no equipment and can done almost anywhere. For travellers, HIIT is priceless as it allows a killer workout, which can allow you eat a bit more.
This lecture covers the wildly popular fitness program known as INSANITY. It is a home HIIT workout program that can done anywhere and involves no equipment, just a lot of mental toughness and perseverance. We talk about the benefits INSANITY has and how you can utilize it and fit it into your workout regimen.
Shoes can often be an overlooked piece of exercise equipment. Wearing the wrong pair of shoes can be a painful and frustrating experience. We talk about the importance of seeking out help to get you the right pair of shoes that will make your exercise enjoyable and comfortable on your feet.
Let's get warm! Here is the warm-up breakdown:
-30 seconds knee touches
-30 seconds running in place
-20 lunges (alternating)
-30 seconds side-to-side hops
Before the madness begins, let's get loose!
-40 lunges (alternating)
-30 second side-to-side hops
-30 second front-to-back hops
Congratulations! You have just taken one-step closer to a healthier YOU. Let's cool it down.
This workout is solely focused for the true beginner who does not have much experience with fitness and would like to learn the basics so they can build a strong core and progress to the intermediate workout. This workout is structured with a warm-up, stretch, interval session, and a cool down. This workout gives ample time to recover and hopefully finish the workout.
The intermediate workout introduces some dynamic movements that will really bring your strength and cardio to the next level. The structure will be Warm-up, Stretch, Interval Training and Cool down. The goal for this workout is to introduce your body to some more difficult movements but in a manner that is achievable and produces results.
This is a BEAST! I hope you are ready to really bring it. This workout is designed to push you to your limits and reach a point of exhaustion you never thought possible. HIIT is in full effect here and make sure to take breaks if you need them and get right back into it. Good luck!
This workout is designed to completely engage your abdominals and to really develop your core. The best part, NO CRUNCHES! I chose these six ab movements as they are dynamic and to really make you burn! I promise you will feel great after this workout. Enjoy!
Ben Detwiler is a U.S certified teacher in K-12 Health and Physical Education who has been teaching in Asia since 2010. When he is not teaching, he is a bootcamp instructor who has conducted over 65 different bootcamps with over 12,000 students in Thailand, China and Pakistan.
His biggest passion in life is helping others become more fit and live a healthier life.
I am an aspiring filmmaker and writer with many years of experience and a strong background in physics and computer science. At a very young age I became fascinated with movies and soon decided to connect my future with that area. My passion towards video production and desire to make high quality educational videos available to people all around the world has finally brought me to udemy, where I can reach millions.
In 2015 I co-founded eNar Studio and along with other founding members we began our journey towards becoming one of the best online educational businesses in the world.
Presently, at eNar Studio, I hold the position of CEO and I am responsible for the production process and marketing. This way I can secure the high, studio quality of our online products.