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ONE Ultimate Health Means using our total body to achieve total health from the inside out.
O.N.E. Stands for ONESELF, NUTRITION and EXERCISE (in the order of importance and the program).
Total body health means using total body techniques to achieve this!
In this course I will be walking you through a complete process of losing weight and getting healthy from the inside out.
We will utilize our minds, attitudes, creativity, bodies in motion and our diet (what we consume on a daily basis). We will have homework throughout the course from joining and posting in our private facebook group, setting up our workout space, planning our meals, creating our new mantras, visualization and meditation practices.
If we want changes we must change how we do things!
Of course there are workouts in this program but you will also learn how to create your own workout based on your desires, interests and goals. I have also created a meal plan for you to customize and never again have to purchase the latest diet fad from those overpriced infomercials.
If you are tired of losing weight then gaining it all back and want to learn how to lose it for life and join a team of women who are on the same journey and wanting to support one another then please join this course. We are a group of women heading towards health. We will learn together, struggle together and help one another. If you are looking for support, a fun way to pound the pounds and shed the weight loss struggles then you are in the right place.
This course should take you 14 days to complete with 21 days to see major results if you do all the homework and take the time to do the requested challenges along the way. The videos are short and to the point with simple exercises (not just physical exercises either) to put you in the right frame of mind for the success that is to come. I have included videos, screencast with beautiful images, PDF files and worksheets to be filled out as we go along.
Please join me if you are interested in losing weight for life, learning new techniques to get healthy and want a support team in your corner cheering you on and allowing you to assist them in this endeavor.
I'm Jen Mac your trainer, coach, mentor and cheerleader.
Click below and join us today!
See you on the other side!
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|Section 1: Introduction - Welcome to the course|
Space and EquipmentPreview
Your Mental Adjustment
|Section 2: ONESELF - Go Go Goals!|
The Importance of Goal SettingPreview
The Importance of Visualization
Techniques in Visualizing
Mantras: What to say when you talk to yourself
Create Your Own Workout
|Section 3: NUTRITION - It All Begins With YOU!|
Stop Following the Latest Diet Fad
Back to BasicsPreview
My Own Custom Food Plan
MET Test, BMR and Nutrition Periodization Chart
The Number on the Scale is Lying to You!Preview
5 Ways to Stay FocusedPreview
|Section 4: Holiday Help|
|Section 5: EXERCISE - Your Body In Motion Tends to Stay in Motion!|
Let's Get Moving!
|Section 6: 6 Exercises in 6 Minutes|
The exercises in this video are as follows:
Squat, Lunge and Plank.
Bicycle Crunches, Mountain Climbers and Wall Sit
6 in 6: Week TWO
6 in 6: Week THREE
Well done Ladies!!!
|Section 7: DON'T QUIT!!!!!!!!!!!! YOU CAN DO THIS!!!|
Quicktime Formula for Those About to Quit!
|Section 8: 6 Traffic Jam Jumpers|
Traffic Jam Jumpers Video 1
Traffic Jam Jumpers Video 2
Traffic Jam Jumpers Video 3
Traffic Jam Jumpers Video 4
Traffic Jam Jumpers Video 5
HEX Dumbell ExplainedPreview
Traffic Jam Jumpers Video 6
|Section 9: I Don't Need no Stinkin Coffee|
We mostly drink coffee due to its wake-ability. But I am suggesting that you can get that same effect by working out in the morning. There have been a lot of studies done on getting your blood flowing in the morning helps get your day revved up and longer lasting and better for you.
I don't Need NO Stinkin Coffee Videos 3 and 4
I don't Need NO Stinkin Coffee Videos 5, 6 and 7
|Section 10: 10 Ultimate Uppers|
10 Ultimate Uppers
Upper Part 2
|Section 11: 10 Demolishing Downers|
Lower Body Exercises
|Section 12: 10 Total Body Fat Blasters|
Total Body exercises.
|Section 13: Reset Recipe for Injury Prevention and Balance|
In this section I will be going over what equipment you will use and what it looks like.
I am highly recommending these pieces but as I've said in previous videos is it NOT required because you can lose weight WITHOUT equipment.
Injury Prevention Intro and Finger Touch, Heel Rockers and Gas Pedals
Side to Side and Penguins
Wrist Roll Ups
Shoulder Work and Banded Rows and YTWL
|Section 14: STRETCHING ROUTINE - Perform after each workout NO MATTER WHAT!|
This video is not to be skipped or taken lightly. So many people "forget" to stretch after their workout. This can lead to shortened muscle tissue and future injuries. Picture you muscles as if they were rubber bands. If they are cold they will not stretch very far before breaking. If they are warmed up they are more flexible. So please add this stretching sequence to your workout.
Having more flexible muscles will lead to a healthier body!
|Section 15: Family Fun Night|
Including your family in your workout journey can help take the stress off being a parent. There are several tasks you are accomplishing by doing this. 1. Spending time with your family. 2. Getting your workout in. 3. Being a leader in your family by demonstrating that no matter how busy your life is you can always make time for yourself and your family. 4. Teaching your kids all about moving the body.
|Section 16: Weekend Women Warrior|
Weekend Woman Warrior
|Section 17: Stay Connected|
Staying Connected to Your Fitness Family
I am a certified fitness instructor/personal trainer/bootcamp instructor/nutrition coach 20+ years. I have been studying and practicing personal development, specifically using the mind to achieve life success 10+ years. I am a certified life coach who specializes in removing limiting beliefs around weightloss, fitness capabilities and overall general health 5+ years. Meditation/visualization/mantra coach 4+ years.
I am dedicated to your health I will believe in you until you believe in yourself!