Healthy Living for a Busy Life
3.5 (2 ratings)
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Healthy Living for a Busy Life

A revolutionary Weight Loss Training Program, step-by-step approach to healthier living and weight loss.
3.5 (2 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
90 students enrolled
Created by Melanie Douglass
Published 7/2011
English
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Current price: $10 Original price: $35 Discount: 71% off
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Includes:
  • 3.5 hours on-demand video
  • 5 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • 30 Healthy Living Tips for a Busy Lifestyle
  • Four (30-minute) TONIC Workouts
  • A detailed 30-day guide & interactive workbook that combines everything into one, doable program
View Curriculum
Description

If you want to lose weight, get in shape, reduce your risk of disease, boost your energy... or all of the above, this revolutionary Weight Loss Training Program is for you!

When it comes to healthy living, the problem isn't understanding what needs to be done - it's finding practical ways to make it happen in day-to-day life. Most of us know what to do: eat less junk, eat more healthy stuff, and move more! But due to our busy lives, we struggle to find the time and motivation to do it.

This course will challenge you to "do one thing TODAY". One! You'll be empowered to make healthy choices because "one thing today" is totally doable and very effective. When it comes to your health, small steps add up to make a huge difference!

No matter how busy you are, you can achieve your health and fitness goals by simply experimenting with one health goal per day. Try it! You could find 3, 30, 300... even 365 new things to help you lose weight, rev up your energy, fight disease and yes, look and feel your best!

Who is the target audience?
  • Busy people
  • Those new to fitness (beginner or intermediate)
  • Those who want to lose weight, boost energy, reduce risk of disease or just feel better!
  • People who've tried and failed with other programs
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Curriculum For This Course
Expand All 27 Lectures Collapse All 27 Lectures 04:28:50
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Introduction to Healthy Living for a Busy Life
3 Lectures 00:39

This is a revolutionary and simple approach to healthier living, weight loss and disease prevention.  It's geared toward busy people is practical, doable and potentially life-changing.  Working on one small thing per day helps you make small health changes that add up to make a BIG difference in your heatlh.  Don't believe me?  I dare you do give it a try ;)

Healthy Living For A Busy Life Introduction
15 pages

Download me!  

Your simple roadmap to looking better, feeling your best and making postive changes that bring positive energy to your life!

Healthy Living 30-Day Guide & Workbook
34 pages
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Daily Tips
22 Lectures 03:22:11

Think about your day.  What can you do to get a little more activity, eat healthier, or reduce a little stress?  Go for a 10-minute run, eat a light dinner, do 100 crunches before bed, get a massage, or just take 5 deep breaths.  Pick something and do it!  You only get one chance with this body, so take care of it.

Preview 00:39

What will you choose for just 100 calories?  Start looking at a few labels right now! You'll be suprised how quickly 100 calories adds up -- and how ONE simple, easy choice can put you on the road to better health.

Preview 01:07

This is something everyone needs to see.  The point is that fruits and veggies are ultra-low in calories... you can eat 10 CUPS of leafy greens for just 10 pieces of small candy.  (Ten cups is a popcorn bowl full of leafy goodness!)  The point isn't to get people to eat 10 cups of leafy greens at a time, the point is this: what if you ate 2 cups of leafy greens for just 14 calories vs. 4 handfuls of small candy for 400 calories?   .... Now that's a change that will have a huge impact on your health.

100 Calorie Pictures
11 pages

This is a tiny change that adds up to make a HUGE difference in your health.  Try it.... 1/3 less at your next meal.  You'll save anywhere from "a few" to even 500 calories!  What if you did that every meal?  This is a pretty painless way to cut back 100's to 1000's of calories each day.  Oh yes!  Try it!

Preview 00:45

This tip gives you the willpower to cut back on sugar.  The trick?  Visualization and a little math.  It's easy and impactful.  Go for it!

Preview 01:35

There are 5 perfect foods that should be a part of every healthy diet... are you getting a daily dose?  These foods offer fiber, protein, healthy fats, vitamins, minerals, and disease-fighting phytochemicals.  Check it out!

Preview 01:31

Are all salads healthy?  The answer: most likely.  The power of "fresh" ingredients means you get more power-packed nutrition (vitamins, minerals and disease-fighting phytochemicals) per bite.  But it can get a tiny bit tricky!  Salads can run from 50 calories to 2000 calories.  Watch this and find out how to keep your salad on the "slim" side.

Preview 03:26

Should we really cut back on carbs?  If so, then we better really, truly, understand what are carbs are!  There's some confusion here, so you better take a look ;)

Preview 01:42

Want to cut back on fat? It's easy if you use visualization techniques to boost your motivation and willpower.  You'll find it easier to: a) cut back on fat, b) make up for it later (through balancing choices) or, c) skip fatty foods all together!  A little math, a quick mental picture and 5-seconds to read a label makes you WANT to eat less fat!

Tip 8: Cutting the Fat
02:06

We've all been there... at the grocery store, hungry, and having a stare down with our favorite tempting treat.  Here's a counter-intuitive trick to walking out of the store with a little something that leaves you satisfied but without that spare tire.

Tip 9: Surviving Grocery Store Temptations
00:38

Simple is healthy.  Don't overthink dinner... by the time dinner rolls around, most of us have had our share of crackers, breads, chips, snacks, cookies... whatever.  By night time, we don't need more ingredients/items on our dinner plates.  Bottom line: dinnertime is healthy and SIMPLE time.  You can make a healthy dinner in minutes, with just a few ingredients, and for hundreds (even thousands) of fewer calories found in common sodium-packed, artery-clogging restaurant options.  

Tip 10: Healthy, EASY Dinners
00:49

It takes 5 seconds.  And that 5 seconds can literally change the path of your health every single day.  Here's the simple lowdown on why and how to quckly read a nutrition label.

Tip 11: Read the Label!
01:00

If you like to bake (or eat) cookies, cupcakes, cakes, sweet breads (like banana, pumpkin, zuchinni), or brownies, then this tip is for you!  Finallly! There is a "fat substitute" that tastes real, is easy to use, and ADDS nutrition to your favorite treats.  This little trick cuts ALL the fat, yet keeps the delicate texture, PLUS it adds fiber, protein and plant phytochemicals to trim your waistline and fight disease.  Sound too good to be true?  It's not.

Tip 12: Baking with Less Fat
00:36

This is a simple, yet often underestimated, trick that helps you eat less overall and boost your intake of foods that help you shed pounds and boost your overall health and energy levels.

Tip 13: Good Stuff First
00:55

I like to be positive when it comes to making postive changes for a positive life!  But this is one thing I will tell you NOT to do.  Please, please, please don't fall into "all-or-none" thinking.  This can be so detrimental.  If you overeat for breakfast, our lunch, or dinnerm, or whatever... fine. Get over it and be healthy the rest of the day - you'll end up right on track!  But if you decide, "oh well, I might as well eat what I want today and get back on track tomorrow", you could end up eating 3000, 4000, even 5000 calories (ahem, that's like a pound of body weight) over a "forget" type of day.  Additionally, all-or-none thinking just leads to quiting all together... people start out saying "forget it" for a day; that day becomes a week, that week becomes a month, and it just goes on and on.  

Life is not all or none!  You can have a fresh start at any moment you choose!  Don't feel guilty over a bad day, don't stew over it... just get back on track! And be positive ;)

Tip 14: All-or-None Thinking
01:00

If you take a moment to realize how hard your body is working for you every second of every day... you'll take better care of it. 

Think about it!  Your heart pumps over 100,000 times (everyday!), your lungs power over 26,000 breaths (everyday!), you have 12 perfectly synchronized organ systems, your body maintains a perfect 98.7 degrees of heat, you have over 650 muscles, 206 bones, and over 10 TRILLION human cells.  Your body is busy making about 200 billion new blood cells every single day.  So come on! Give your body the exercise it needs to stay strong and eat foods that help your body function optimally.  Your body is working hard for you every single second of your life!

Fun facts:  

“If the DNA from a single human cell nucleus were stretched out, it would measure approximately six feet in length.  If all of the DNA contained within the cells of a human being was stretched out and laid end to end, it would reach to the Moon and back eight thousand times.”  -- Robert Houska

In addition, think about 100,000 miles.  That’s about how many miles worth of blood vessels you have in your body. Try this perspective: the circumference of the entire world (at the equator) is about 25,000 miles.  Circle the entire world four times, and that's about how many miles worth of blood vessels are in your body.  

Tip 15: Appreciate Your Body
00:44

30 minute workout that alternates learning a dance move and then doing a bootcamp move.

DanceTonic Workout 1
29:16

30-minute workout that alternates learning a dance move, then a bootcamp move, then the whole routine comes together in the last 5 minutes! :)

DanceTonic Workout 2
31:27

30-minute workout that alternates learning a choregraph strength pattern, then a bootcamp move, then the whole routine comes together in the last 5 minutes! :)

SculptTonic Workout 1
29:50

30-minute workout that alternates learning a strength pattern, then a bootcamp move, then the whole routine comes together in the last 5 minutes! :)

SculptTonic Workout 2
31:23

30-minute workout that alternates learning a dance move, then a bootcamp move, then the whole routine comes together in the last 5 minutes! :)

StepTonic Workout 1
30:18

30-minute workout that alternates learning a dance move, then a bootcamp move, then the whole routine comes together in the last 5 minutes! :)

StepTonic Workout 2
31:24
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BONUS Content!
2 Lectures 00:00

This handy booklet teaches you how to properly and easily strength train your entire body. You can mix-n-match all the exercises for a new workout combo every day!

BONUS! Build Your Own Strength Training Program
5 pages

This one-sheet meal plan lets you mix-and-match healthy, light meals if your looking to shed a few pounds.

BONUS! Sample Weight-Loss Meal Plan
1 page
About the Instructor
Melanie Douglass
3.5 Average rating
2 Reviews
90 Students
1 Course

Melanie Douglass is a registered dietitian, NASM-certified personal trainer, and AFAA-certified fitness instructor. Melanie is the Health Expert for the Salt Lake City, NBC-affiliate morning TV show, Studio 5, and has written two diet books.  In 2009, she started a cutting-edge health company, TONIC Fitness and became an international Nutrition and Fitness Presenter for health conferences all over the world.  In 2005, she was recognized by the American Dietetic Association as an "Industry Mover" for her work in developing innovative fitness and nutrition programs for the consumer market. Over the years, Melanie has consulted on health initiatives with Microsoft, eDiets, Kathy Smith Lifestyles, Jillian Michaels, Elizabeth Hasselbach, Podfitness, The Cooper Institute, lolo fitness and BeatBurn (the top-rated fitness app by Apple®), QVC, and the largest fitness company in the world, ICON Health & Fitness.

When she's not busy coercing her children to eat healthy foods, she loves listening to electro music, teaching TONIC and step aerobic classes, playing the piano, not-having-to-cook-dinner and eating in nice restaurants (ahem, you know, for research), and spending every spare second with her three children.