7 Minute Workout User Manual

Step by Step Instruction for utilizing

Our program and site

Home Screen Click to access support desk

Welcome video from CEO/Founder Joel Therien

Navigation of our Community and interaction with members of 7 Minute Workout

Click to set up FREE Buddy Account

Home Screen Cont’d

Program Tools

Business Tools

Recorded Webcasts containing LOTS of information

Billing and account info

Step #1 – Customize your Program

Read Our Unique and Proven approach to understand more about 7 Minute Workout.

Read Joel and Chris to learn about their history together.

Click My Fit Profile to answer questions and unlock your customized programming to utilize the program. Here is where you will set-up your training to begin at beginner, intermediate or advanced level. As well as whether you will be training at home (non equipment) or in a gym (with equipment)

Filling Out My Fit Profile

The information gathered in step #1 will determine your Resting Metabolic Rate and daily Fit Credit Allowance

Choose option #1 if your goal is to lose weight

Choose option #2 if you are close to an ideal weight but would like to track food and utilize Fit Credits (this option gives more daily Fit Credit allowance)

Choose option #3 if you are only interested in following the exercise program and not tracking Fit Credits and when first starting out

Information filled out in Step #1 determines your daily Fit Credit allowance. We recommend that you eat within a 40% Protein, 40% Carbs and 20% Fat daily ratio. *This will be tracked in a pie chart in your food tracker. Fit Credits are determined: 8 grms of Protein= 1 Fit Credit 4 grms of Carbs=1 Fit Credit 1 grm of Fat = 1 Fit Credit We recommend that you not worry about tracking food with Fit Credits until you have completed 3 cycles of the program

Question #1 and #2 are the most important to customize your exercise videos

Results Page You will see a recommended selection. You can change this selection. As you advance in the program, this is where you will return to change

intensity.

Be sure to click SAVE at the bottom of this page to save all your customized programming. You can return to My Fit Profile to edit at any time.

Step #2 – Do Your First Workout

Click to access your exercise videos

Your current intensity level, you can edit in My Fit Profile

Click to change from equipment to non-equipment videos or vice versa

Follow the instructions listed. For this workout, you would choose 4 of the videos listed. You can click to preview videos.

Some workouts will have alternate exercises. You can select and customize your workout.

Click to return to your workout schedule

Click to connect to your Facebook account. You will need to login and allow the app to access your account. This is a 2 step process to post to your wall that you have finished your workout. More info on next page.

Click to reset programming of any alternate exercises selected

Facebook Connect

Step 1. Click to Connect, login to Facebook account and allow app access

Step 2. After connecting you will be brought to your workout schedule. Click your current workout to access next step.

Step 3. Click to access pop-up to post to Facebook wall.

Step 4. You can edit the text in pop-up box. This will post to your Facebook wall automatically with your affiliate URL

Step 5. You will receive message when successfully posted to Facebook wall

Click to preview video

Click to select video and save in your custom programming

Click to return to your current workout videos

Click controls to play, pause, and stop video

Click to expand video to full screen

Click to add weight and reps to track progress

Click to load activity tracker data to see last workout

Step #3 – Track Progress Click drop down to change chart

Click a checkpoint in chart to see info below. You can edit or delete a checkpoint

You can click to change the date range for view in chart

Fill in required information to add a checkpoint that will be entered in your chart. You can change the date accordingly. You can also add any notes such as Weight Tracker #1 in the note box. Be sure to click add checkpoint after filling in required fields.

Click workout to see list of exercises drop down. All exercises listed in tracker are those you have customized in your programming.

Click on exercise to add to tracker

Click to watch corresponding exercise video

Fill in required information and click add. You can also edit and click update or remove.

Step #4 – Log and Track Food with Fit Credits

Click to watch video on how to use this feature

Will show daily total of Fit Credits used through week. You can change dates to view.

Select meal time to track food. You can search in food database, select from favorites menu or saved recipes

The system will track % of protein, carb, and fats eaten throughout day. Aim to eat 40% protein, 40% carbs, 20% fat.

You can search our database of recipes. Enter a keyword and/or select a category. You can even select nutritional requirement. You can print out a shopping list of ingredients in a recipe.

Click to watch video on how to use this feature.

Add ingredients from food database or your favorites list.

Be sure to fill in all required information to save your recipe.

Any saved recipes with be saved under My Recipes. You can click a saved recipe to edit, delete or share in social community.

Step #5 – Interact in Community Click to access Community and interact with members. This home page is like Facebook you will see latest interaction of members

We will post announcements in this section

See who is presently online in the community

Welcome new members to the community

Click to edit and set-up profile in community

Click and send private messages to members

Click to view all email notifications

Post and read blogs from members

Post and read topics about our program. Get answers and opinions from other members

Search for members of the community using information they have filled out in their profile

Click to accept friend and group requests

Chat with accepted friendships who are online

Newest members to community

Step #6 – Mark Your Calendar with LIVE Webcast Schedule

Next scheduled webcast will always show at the top

Our webcasts are recorded and posted in members area for later viewing. You will receive email notification when a NEW replay is added

Step #7 – Set Up FREE Buddy Account

Click to watch video on how to use this feature

List of invites, active and cancelled Buddy accounts

You can re-invite or delete an inactive invitation

You can cancel an active Buddy account at anytime. They will receive email notification that their account was cancelled.

You can change from Name and From email

Enter name and email address of your invitee You can edit the default template

before clicking invite

You can edit the template and subject line to contain any information you wish to share with your invitee. Many members like to state in the email the length of time that they are giving this FREE membership for such as 2 weeks or 30 days. You may also want to include personal contact information. You MUST keep this

HTML tag in your email. This is the link your invitee will click to create their account.

Step #8 – Edit Your Account

These are your email options. Selecting the top will stop ALL emails. Other options will stop from receiving email from upline or downline.

Your preference of the amount of information you want visible to members in your organization.

You MUST have this section filled out to receive commissions. Please watch video for further instruction.

*Be sure to enter your account password and click update at the bottom of the page when updating any information in this section. You will receive email notification of any changes made.

Step #9 – View Organization

Top member is yourself. Any members below are your downline.

As your organization grows, you will need to click here to load your full tree. You may need to click on the last member in a leg to load more of your organization as it grows too big to view in 1 screen. There is also a print option.

Active and paid member

Free member status, these members do not count towards binary commissions

Member is currently suspended for 6 failed payments on their account

These are members who come directly from your affiliate URL. These active members will

first go in your holding tank for placement in your organization.

Click to watch video about placing members from holding tank

Any active direct referrals will go in your holding tank for placement in organization

Your direct sponsor. You will most likely be contacted by your direct sponsor upon activation of your account. This is should be the first person you contact with any questions.

Your sponsor list is your upline.

Your list of direct referrals will show here.

Any direct referrals who create an account but haven’t processed payment to activate will show here.

Step #10 – Promote Your Business

You can post banners on your own blog or website. You have 2 options to copy and paste: Java script HTML code There are also many sizes to choose from.

Click to watch this video on how to use this feature.

You will be able to view stats on sends and opens after inviting your friends.

This feature allows you to send invite to your contacts in your email account. These contacts will then become your leads.

Enter your email address and email account password. Then select from the drop down.

You can edit your from name and email address. By default it shows your name and email address associate with your 7 Minute Workout account. You can choose from a selection of templates and subjects lines. These templates can NOT be edited. Click next at bottom.

Your list of contacts will load in this screen. By default all are selected. You can unselect any as you choose. When finished click next. You will then see the screen below. You can click statistics to see sends and opens. You will then find your contacts in Your Leads section under Affiliate Tools.

You can copy and paste various ad copy for email or for article posting on

websites or blogs.

There are various affiliate urls to advertise your business. There is a description of what each page is designed to target audience.

Step #11 – Support Your Organization You have the ability to email, your direct referrals, buddies and pending affiliates at anytime. You have the ability to email all downline 1x every 7 days. Be sure to copy and paste content from HTML box into text box below. Then click send at the bottom. You will see a screen with red text at the top stating your email has been to XX number of affiliates.

Step #1 Select your date period of leads. This will then select leads generated between those dates.

Step #2 Leave as default All leads if you want to send to all leads generated between dates selected upon. If you want to send to just a certain lead name, you can select from the drop down. Step #3 Write the content of your email in the HTML

box and then copy and paste the content into the text box below. You also must enter a subject line. You can view stats such as open and send above.

*You can hyperlink text in the HTML box by highlighting then click link icon. Enter URL in pop-up box.

Step #12- Track Stats on Your Business

Step #1 – select domain from drop down. Step #2 – Create a campaign name Step #3 – copy link into a new browser and click enter to activate (shown on next page) Step #4 – select domain from drop down and campaign name from drop down to look at specific stats after activation in step #3. You can look at various stats to track how well your campaign is doing. You may want to make changes based on your stats.

Copy and paste link created at bottom of page into a new browser and click enter to activate.