HHM Success Manual Final - Amazon S3 · 2017-02-13 · your bread won’t turn out like you want it...

Success Manual Yes you can!!!

The Happiness Hormones Method SuccessManual

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Contents. Section1:AreYouReady?.......................................................................................................3

Section2:ExercisePlanOfAttack.........................................................................................51.GenreOfExercise-WhatKindOfExerciseShouldIBeDoing?..............................................6

2.IntensityOfExercise-WhatLevelsOfVigorDoINeed?CanIDoTooMuchCardio?...........7

3.RegularityOfExercise-HowOftenShouldIDoIt?..............................................................11

4.LengthOfExercise-ForWhatDurationShouldIDoThisTypeOfExercise?.......................11

TwoWeekExerciseCalendar....................................................................................................12

Section3:Massive&ConsistentDailyAction..................................................................141.EstablishYourGoalsandDesires..........................................................................................14

2.DailyDose.............................................................................................................................14

3.FacebookGroup....................................................................................................................15

4.JournalDaily..........................................................................................................................15


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Section 1: Are You Ready? Beforeyoudoanything,pleasetakesometimetoreadthroughthismanualanddotheexercises.Itisreallyimportanttoyoursuccess.

Pleaseanswerthefollowing:

§ Onechangeyou’dliketoachieveinthenext28days,howwillyourewardyourself?

§ Onechangeyou’dliketoachieveinthenext90days,howwillyourewardyourself?

§ Onechangeyou’dliketoachieveinthenext6months,howwillyourewardyourself?

§ Onechangeyou’dliketoachieveinthenext12months,howwillyourewardyourself?

Onascaleof1-10,howseriousareyouaboutachievingchange#1?Circleit.

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Ifyouselectedanythingotherthan10,takeafewminutesandaskyourselfwhy,andwriteitdownhere.

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Mostofmyclientscircle7-9.WhenIaskthemwhy90%ofthetimetheytellmethattheyarebracingthemselvestofail.They’vefailedbeforeandtheydon’twanttosettheirexpectationstoo high. They feel that they do not have theABILITY to succeed. They are afraid of failure.Well,I’lltellyourightnowthatFEARISABIGLIAR.


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Theother10%ofmyclientstellmethatit’stime/schedule.Honestly,theyarenotbeinghonestwiththemselves.It’sjustanexcusefortheformer.It’sreallyoneortheother.BlackandWhite.Youwantitoryoudon’t.Now,doyouwantitornot?Circleyourchoicebelow.

§ Yes,IwantanddeservetobetheverybestmeEVER!AndIwilldothis.

§ No,Idon’tthinkIcandothis.I’mafraid.

Wasthatharsh?Ihopeso.I’mverydirectwithmyclientsbecauseIcare.Icareaboutyou.Soifyouhesitatedorcircledno,IaskyoutogobackanddotheexercisesinthissectionagainuntilyoufeelthatyoucanwholeheartedlyanswerYES…yes Icanandyes Iwill.There isnotonewomanonthisplanetwhodoesnotdeservetobewhoshewantstobe.Andthereisnotonewomanonthisplanetwhocannotdoit.

IfyouansweredYES,goodforyouthenreadonandlet’sgetstartedonworkingtowardyourfirst28daygoal.

I find thatone factor that leads to failure is settingunrealistic goals. It’s toomuchpressure,especiallyifyouarejuststartingout.That’swhyIaskedyoutolistonlyonegoal/changethatyou’dliketoseeoverthenext12months.

Twentyeightdaysfromtoday,youaregoingtorewardyourselfforsimplytryingthisprogramwithyourbestfootforward.Inthespacebelow,writedownsomethingyouwilldoforyourselfthatisrestorativeinnatureasyourpersonal“patontheback.”Afteryour28daysisover,I’dlikeyoutodothisforyourselfsometimethefollowingweek.

Ifyouarestuckforideas,herearesome:

§ Massage

§ Mani/Pedi

§ Facial

§ Lunchwithafriend

§ Shopping

§ Getanewhairstyle

§ Visitwithgrandkids

§ Adayatthebeach

§ Gotoamovie

§ Go to a museum

§ Other_______________________________________________________


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Section 2: Exercise Plan Of Attack. HHMiscreatedforwomen.Ithinkthatyoucanseebynowthatmyapproachtomyexercisemethodforwomenisbasedonbalancingourhormones.It’sprettysimple,wewomenneedaveryspecificbalanceofexercisetobalanceourhormones.

Somanywomen fail at the gymbecause they are either doing all thewrong things, or theysimplyguesswhattheyshouldbedoing.Ihaveforyearsnow,studiedthesubjectofbalancedexercise forwomen both atmy desk and inmy studiowith hundreds ofmymature femaleclients.

Sonowthatyouknowabouttheimportanceofbalancingstressandsexhormoneswithhappyhormones,let’sdiveintotheexerciseprogram.

In general,womenneedaminimumof150minutesof activityweekly tomaintainahealthylifestyle.But, inorderto loseweightandfighthormonalbelly fatand“thickeningaroundthemiddle”,youneedaveryspecificblendofactivityinthose150minutes.

Through my years of research and practical experiments with my clients in my studio, Idevelopedaguideline,arecipeifyouwillwith4essential“G.I.R.L”ingredients.

§ Genre-Therearesomanychoicesoutthere.WhatGENREortypeofexerciseshouldIbedoing?

§ Intensityofexercise-WhatlevelsofvigordoIneed?CanIdotoomuchcardio?

§ Regularityofexercise-HowoftenshouldIdoit?

§ Lengthofexercise-HowlongshouldIdothistypeofexercise?

Thinkofyourexerciseregimelikearecipeforglutenfreebread.Ifyouuseregularflourinsteadofalmondflour,anduseasoupspoonandjuicecuptoguesstimateyourotherdryingredients,yourbreadwon’tturnoutlikeyouwantitto,right?Whenyoubake,youneedtohavealloftheright ingredients inveryspecificmeasurementsor it’snotgoingtoturnoutasyouexpected.The same goes for your body. You need a the right “recipe”,with the right ingredients andspecificdirectionsonhowtoputitalltogethersoyourbodycanchangethewayyouwantitto.


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Let’s discuss the G.I.R.L ingredients and recipe for The HappinessHormonesMethod,whichIwillrefertofromnowonas“HHM”.

1 . G e n r e O f E x e r c i s e - W h a t K i n d O f E x e r c i s e S h o u l d I

B e D o i n g ? HHM is a functional body weight program. Functional meaning the movements mimicmovements of everyday life such as squatting and lifting. You will be using your own bodyweightforresistanceintheexercises.

Afunctionalapproachtrainsmovementaswellasthemusclesusedinthatmovement. It isa360degreeapproachwhereyourentirebodywillbeworking100%ofthetime.

TherearemanybenefitstomyHHMapproachtofunctionalexerciseforwomen.

§ Youcandoitanywhere,anytime.

§ You train movement so that you stay safe while exercising and during your dailyactivities.

§ Thecoreisworkingandstrengthening100%ofthetime.

§ Itisweightbearingsoit’sgreatforyourbones.

§ Ifdoneproperlywiththerightfocusandform,itcanstrengthenandopenyourjoints.

§ Inmost strengthandbalanceexercises youwill dynamically lengthen, increasingyourflexibility.

§ Youareusingallofyourmusclesallofthetimeandwill thereforeburnmorecaloriesandfat.


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2 . I n t e n s i t y O f E x e r c i s e - W h a t L e v e l s O f V i g o r D o I

N e e d ? C a n I D o T o o M u c h C a r d i o ? TheanswerisabsolutelyYES,youcandotoomuchcardio!Ifyoudotoomuchcardio,youwillsignal toyourbrain thatyouare indangerandyourbodywill reactwith the“fightor flight”response. It is defined as “the instinctive physiological response to a threatening situation,whichreadiesoneeithertoresistforciblyortorunaway.”Duringthisresponsetodanger,thebody releases cortisol toprovideenergy for the immediatedangeraswell as to store fat forenergyreserves.Itgoesbacktoourprimalancestors.Theirworldwasfilledwithdangersandthreats every day.We evolved with this fight or flight instinct. Our brain doesn’t know thedifferencefromrunningfromsabortoothtigerseverydayorrunning10milesonatreadmilleveryday.

Women need a balanced combination of vigorous cardio, moderate cardio and Strength /Balance / Tone / Flexibility (which Iwill refer to fromnowonasSBTF). Indoing so, youwilloptimizeyourfatburning.

Anotherconsiderationhereisworkinginthecorrectheartratezoneinyourcardioworkouts.Most people, I’ve found work at way too high of an intensity level with erratic and unsafemovement.Whenyoudothis,youactuallyburncarbohydratesinsteadoffat.

Youdonothave to runbleachers, flip tiresandclimbupwalls toburn fat.Myworkoutsaredesignedtokeepyouworkinginyourfatburningzonewithsafeandefficientmovements.

ItisVERYIMPORTANTthatwhenyouaredoingyourvigorouscardioworkoutsthatyouworkashardasyoupossiblycanwhilemaintaininggoodform.Thereasonisthatwewanttocreateand“after-burn” effect in your body. This means that we elevate your metabolism during theworkoutandthenyourrestingmetabolismstayselevatedforupto36hoursafterwardburningfatwhileyougoaboutyourday.

Understanding your target heart rate: Usethechartbelowtodetermineyourtargetheartrateforfatburning.


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How to track your heart rate: Duringyourcardioworkoutsyouwanttoperiodicallycheckyourheartrate.Todothis,simplyplacetwofingersoneitheryourwristoryourneck.Findyourpulseandthenwatchingtheclock,countthenumberofbeatsfor10seconds.Multiplythatby6togetareadonwhereyourheartrateis.


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3 . R e g u l a r i t y O f E x e r c i s e - H o w O f t e n S h o u l d I D o I t ? Forthepurposesofthisprogram:

§ 3-4vigorouscardioworkoutsperweekwithadayinbetween

§ 2ModerateCardioworkoutsperweek

§ 2SBTFperweek

Keepthisinmind.Oneofthebenefitsofthisfullbody,functionalprogramisthateveninyourcardioworkouts,youarestillgettingthebenefitofSBTF.

4 . L e n g t h O f E x e r c i s e - F o r W h a t D u r a t i o n S h o u l d I D o

T h i s T y p e O f E x e r c i s e ? Youwillbeexercisingapproximately30minutesaday5daysaweek.

Belowisyourscheduleforthefirsttwoweeks.Thenrepeatforweeks3and4.

IfyoupurchasedtheAdvancedPackage,youcan incorporate thoseworkoutsduringweeks3and4.Youcanalsoaddonsomeofthepolishersandstretch/mobilitybonuses.


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T w o W e e k E x e r c i s e C a l e n d a r This is all laid out for you in the membership website.

Week 1

Day1VC1/SBTF1+StretchforBetterDigestion(optiontoaddVC2)

Day2MC1/MC2+MovingMeditation


Day4DayOffwithQuietMeditationand/or30minutewalk




Week 2









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Weeks 3 and 4

Repeatweeks1and2.

IFyoupurchased thebonusadvancedvideopackage,youcansuboutsomeof theworkoutswiththoseaswellasaddinthepolishers.

Ifyoudidnotpurchasetheadvancedworkouts,andwouldliketo,youcanpurchasethemonthemembershipsite.


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Section 3: Massive & Consistent Daily Action.

The #1 Action Critical To Your Success

Immerseyourselfforthenext28days.Itonlytakes21daystochangeahabit,soin4weeksyouwillbeachangedwomanifyousticktothis.

Thosewhoimmersethemselvesandtakemassivedailyactionaretheoneswhochangetheirhabitsandtheirlivesforever.

4 Daily Action Items:

1. Establish Your Goals and Desires GonowandtakesometimetoestablishyourgoalsinyourHHMGoalSettingManual.

2. Daily Dose Readandimplementyourdailydoseemailsforthenext28days.


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3. Facebook Group PostdailyontheFacebookgroup.

4. Journal Daily Printout this formandput itonyournightstand.Fill itouteveryday tomakesureyoustayaccountabletoaction.


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Day ReadAffirmations

AM

ReadDailyDose

ImplementedDailyDoseActionItem

SharedapostonFacebook

CompletedDaily

Exercise

ReadAffirmations

PM1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

Good Luck!!! Rock this next 28 days and start your journey to ultimate happiness!

HHM Success Manual Final - Amazon S3 · 2017-02-13 · your bread won’t turn out like you want it...

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Transcript of HHM Success Manual Final - Amazon S3 · 2017-02-13 · your bread won’t turn out like you want it...