Give it a go. Make it a part of your morning. Try it when you are brushing your teeth.
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1 SARAH S While I am not a psychologist and I don t treat mental health disorders, I would like to share my tricks to living in a healthy mind. I practice this every day! I tell myself to look for the good in others and get the most out of whatever situation I am in. Living in gratitude is something I have worked on over the years. And I have now discovered a name for it: Positive Psychology. Positive Psychology is a huge movement in our education system. It s a focus on encouragement, highlighting what we are doing well and what we can do even better. Positive Psychology embraces a holistic (whole person) approach to work, education, health, fitness and relationships. I want to remind our NETFIT Trainers, that positive thinking is not just something we do when we are feeling down or damaged by a situation. It is the ability to practice it every day. It s about training our mind to channel our thoughts in a positive way. Daily practice of Positive Psychology for me is starting my day with a quick 2 minute pep talk in my own head. (Some call it meditation). I think about what I am grateful for, revisiting my strengths and virtue. Love Sarah Give it a go. Make it a part of your morning. Try it when you are brushing your teeth. AUTHENTIC HAPPINESS THEORY (1.0) TOPIC: Happiness WELL BEING THEORY (2.0) TOPIC: Well- being SO COOL OLD SCHOOL MEASURE: Life satisfaction GOAL: Increase life satisfaction MEASURE: Positive emotion, connection, engagement, meaning, positive relationship, getting active, commitment and accomplishment. GOAL: Flourish in increasing positive emotion, connection, engagement, meaning, positive relationship, commitment and accomplishment. Removing jealously from your life as you are too busy doing you!
2 SARAH S 7 DAYS TO BECOMING A HEALTHIER YOU: A DAILY CHECKLIST OF WELLNESS TIPS. These tips are simple, doable for everyone, affordable, and absolutely life-altering when all combined. No one becomes healthy by wishing, making excuses, or deeming themselves unworthy. Here s how to choose wellness one day at a time. DON'T PUT OFF UNTIL TOMORROW WHAT YOU CAN DO TODAY. Benjamin Franklin 1. EAT ONE GREEN FOOD PER DAY 2. DRINK A BIG GLASS OF WATER WHEN YOU WAKE UP 3. DO SOME SORT OF STRETCHING PER DAY 4. SPEND A LITTLE TIME OUTSIDE DAILY 5. GET ACTIVE. 45 MINUTES PER DAY 6. DO SOMETHING YOU LOVE EVERY SINGLE DAY 7. DITCH THE NEGATIVE SELF TALK
3 INTERMEDIATE LEVEL WARM UP (5MINS) SEE MY NETFIT ONLINE EXERCISE 1) SKIPPING CHALLANGE (5 MINS) Skipping for 30sec 10m. x 5 6 JUMPS x 2 EXERCISE 3) RUNNING (15 MINS) using the APP. Keep your stride over 20 sec block. This is where you will develop speed an power. Make sure you make good use of the 10 sec rest, where you walk. Keep walking tall. GO INTO SETTINGS ON APP: RUN 20sec = 10 sec = (2min REST /JOG/ between each set) Complete 5 times (= 15min session) 5m SPOTIFY WORK/ REST RATIO = 15sec WORK / 45 REST X 1 ACTIVE RECOVERY MINUTE WORK/ REST RATIO = 15sec WORK / 45 sec REST EXERCISE 1) ACCELERATION RUNNING (1km) x 10 sprints Walk all the way back to the start. EXERCISE 2) SQUAT CHALLENGE x 1 SQUAT + 5m Stride+ Walk Back x 2 SQUATS + 10m Stride + Walk Back x 3 SQUATS + 15m Stride + Walk Back x 4 SQUATS + 20m Stride + Walk Back x 5 SQUATS + 25m Stride + Walk Back x 6 SQUATS + 30m Stride + Walk Back EXERCISE 3) RECOVER 5mins. Feel Proud! 50M
4 INTERMEDIATE LEVEL WARM UP (5MINS) SEE MY NETFIT ONLINE EXERCISE 1) SKIPPING CHALLANGE (8 MINS) Skipping for 30sec 20m. x 8 8 JUMPS x 2 EXERCISE 3) RUNNING (18 MINS) using the APP. Keep your sprint explosive over 20 sec block. This is where you will develop speed an power. Make sure you make good use of the 10 sec rest, where you jog. Keep running/jogging tall. GO INTO SETTINGS ON APP: RUN 20sec = 10 sec = JOG (2min REST /JOG/ between each set) Complete 6 times (= 18min session) 10m SPOTIFY WORK/ REST RATIO = 30sec WORK / 30 REST X 2 ACTIVE RECOVERY MINUTE 8min volume run. Steady pace WORK/ REST RATIO = 30sec WORK / 30 sec REST EXERCISE 1) ACCELERATION RUNNING (4km) x 8 sprints x 2 sets 2 minute rest between sets. Jog all the way back to the start. EXERCISE 2) JUMP SQUAT CHALLENGE x 1 JUMP SQUAT + 5m Sprint + Walk Back x 2 JUMP SQUATS + 10m Sprint + Walk Back x 3 JUMP SQUATS + 15m Sprint + Walk Back x 4 JUMP SQUATS + 20m Sprint + Walk Back x 5 JUMP SQUATS + 25m Sprint + Walk Back x 6 JUMP SQUATS + 30m Sprint + Walk Back EXERCISE 3) RECOVER 10mins. Feel Proud! 100M
5 WARM UP (5MINS) SEE MY NETFIT ONLINE EXERCISE 1) SKIPPING CHALLANGE (10 MINS) Skipping for 30sec 20m x 10 ADVANCE LEVEL 10 JUMPS x 3 EXERCISE 3) RUNNING (24 MINS) using the APP. Keep your sprint explosive over 20 sec block. This is where you will develop speed an power. Make sure you make good use of the 10 sec rest, where you jog. Keep running/jogging tall. GO INTO SETTINGS ON APP: RUN 20sec = 10 sec = JOG SPOTIFY (2min REST /JOG between each set) Complete 8 times (= 24min session) 10m WORK/ REST RATIO = 40sec WORK / 40 REST X 3 ACTIVE RECOVERY MINUTE 10min volume run. Steady pace WORK/ REST RATIO = 40sec WORK / 20 sec REST EXERCISE 1) ACCELERATION RUNNING (4km) JOG x 10 sprints x 2 sets 1 minute rest between sets. Jog half way back and walk the last 15m back to the start. EXERCISE 2) BURPEE CHALLENGE x 1 Burpees + 5m Sprint + Walk Back x 2 Burpees + 10m Sprint + Walk Back x 3 Burpees + 15m Sprint + Walk Back x 4 Burpees + 20m Sprint + Walk Back x 5 Burpees + 25m Sprint + Walk Back x 6 Burpees + 30m Sprint + Walk Back. *Add a push up on each burpee! EXERCISE 3) RECOVER 10mins. Feel Proud! 100M SOLID SESSION
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