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O.N.E. Ultimate Health for Busy Moms

O.N.E. Stands for ONESELF, NUTRITION and EXERCISE. It all begins with you!
Instructor:
Jen Mac
16 students enrolled
English [Auto-generated]
Move your body for strength, flexibility, endurance and injury prevention thus creating natural weight loss for life!
Utilize the power of your mind, through visualization, mantras and meditations, for faster easier results.
Eat properly during stressful times, holidays and boredom.
Learn proper stretching techniques to help prevent injury and increase muscle performance.

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!  

Introduction - Welcome to the course

1
Welcome
2
Space and Equipment
3
Your Mental Adjustment

ONESELF - Go Go Goals!

1
The Importance of Goal Setting
2
The Importance of Visualization
3
Techniques in Visualizing
4
Visual Walkthrough
5
Mantras: What to say when you talk to yourself
6
Tap Mantras
7
Ohmmmmmm Meditations
8
Create Your Own Workout

NUTRITION - It All Begins With YOU!

1
Stop Following the Latest Diet Fad
2
Back to Basics
3
My Own Custom Food Plan
4
MET Test, BMR and Nutrition Periodization Chart
5
The Number on the Scale is Lying to You!
6
5 Ways to Stay Focused

Holiday Help

1
Holiday Help

EXERCISE - Your Body In Motion Tends to Stay in Motion!

1
Let's Get Moving!

6 Exercises in 6 Minutes

1
6 in 6 Week ONE

The exercises in this video are as follows:

Squat, Lunge and Plank. 

Bicycle Crunches, Mountain Climbers and Wall Sit



2
6 in 6: Week TWO
3
6 in 6: Week THREE
4
Well done Ladies!!!

DON'T QUIT!!!!!!!!!!!! YOU CAN DO THIS!!!

1
Quicktime Formula for Those About to Quit!

6 Traffic Jam Jumpers

1
Traffic Jam Jumpers Video 1
2
Traffic Jam Jumpers Video 2
3
Traffic Jam Jumpers Video 3
4
Traffic Jam Jumpers Video 4
5
Traffic Jam Jumpers Video 5
6
HEX Dumbell Explained
7
Traffic Jam Jumpers Video 6

I Don't Need no Stinkin Coffee

1
I don't Need NO Stinkin Coffee Videos 1 and 2

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. 

2
I don't Need NO Stinkin Coffee Videos 3 and 4
3
I don't Need NO Stinkin Coffee Videos 5, 6 and 7

10 Ultimate Uppers

1
10 Ultimate Uppers
2
Upper Part 2

10 Demolishing Downers

1
10 Demolishing Downers

Lower Body Exercises

10 Total Body Fat Blasters

1
10 Total Body Fat Blasters

Total Body exercises. 

Reset Recipe for Injury Prevention and Balance

1
Equipment Description

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. 

2
Injury Prevention Intro and Finger Touch, Heel Rockers and Gas Pedals
3
Side to Side and Penguins
4
Wrist Roll Ups
5
Shoulder Work and Banded Rows and YTWL

STRETCHING ROUTINE - Perform after each workout NO MATTER WHAT!

1
Stretching Routine

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!  

Family Fun Night

1
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. 

Weekend Women Warrior

1
Weekend Woman Warrior

Stay Connected

1
Staying Connected to Your Fitness Family
You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
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