21 day spingym jump start by Holly Wagner

21 Day SpinGym Jump Start

BY: ~ Holly Wagner ~

Helping Others Live Life Young

Copyright© 2016 by Holly Wagner, HOBI Ventures, High V Fitness Welcome to the next best 21 days of your life. I believe that you should enjoy every day of your life. I am excited to help you on this journey. I will not claim to be the best fitness coach on earth; however, I will say I am most likely the most fun! I am putting this booklet together in hopes of helping you stay on track with your goal(s). If you are looking to slim down, find more energy, tone up, feel better, etc…. it doesn’t really matter. This 21 Day Journal is for ‘YOU’. I do ask that you do not copy this booklet to share with others. You are paying for the class so why would you want someone else not to pay for it. I have spent many hours on training and putting all the materials together that I will share with you. The money you spend on this FUN – Extremely Informative class will save you so much time and energy rather than figuring it out on your own. Trust me – I know, I have been there done that. If you do want to use this booklet for personal reasons, for your friends or family; please ask first - 205-515-1150. I look forward to getting to know you and helping you on your journey! With joy, Holly Wagner

Holly Wagner, HOBI Ventures, High V Fitness Disclaimer It is always best to get a recommendation from your doctor before starting any exercise, fitness, lifestyle and/or health and wellness course. If you are on prescription medicines always get an approval from your doctor before you stop taking them and/or changing the amount you take. Holly Wagner, HOBI Ventures and/or High V Fitness are not responsible for any injuries. Holly Wagner disclaims responsibility for any adverse effects that may arise from the exercise training program in this manual and in Live Class situations. This journal/manual is for informational and instructional purposes only and is not meant as medical advice, nor is it a substitute for medical advice.

SpinGym© Training, and Gyrotronic Resistance Training are copyrights, trademarks or registered trademarks of SpinGym, LLC in the USA and internationally. The SpinGym trademark is owned by and used under license from Mad Dogg Athletics, Inc.

Day 1 I am excited to get LEAN! I am excited to SpinGym! I am excited to learn about Prime Time Health! I am excited to be Happy Every Day for the rest of my life! I have love for myself! I am strong! I am Happy! I am kind! I am ______________________ I am ____________________________ I am ____________________________ I am ____________________________ I am ____________________________

About me: ______________________ What is my Why? _________________________________ _________________________________ _________________________________ _________________________________ _________________________________ _________________________________ Am I committed to creating a Happy, Healthier Life for Myself? YES or NO (Circle one)

Sign your name if YES â&#x20AC;&#x201C; if NO then follow the 21 Day Journal until you are committed & excited about changing your life!

Day 1 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise? Y/N What did I do?

Dear Diary; Today was a VERY successful day! Because, __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I had something funny happen to me todayâ&#x20AC;¦. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

DAY 2 You may not want to start your day by weighing and taking your measurements, however for today, I highly recommend you do. Do this FIRST thing in the morning when you wake up. Go to the restroom first if you need to then take your weight and measurements and log it here.

Weight ________ Measurements Neck (largest girth, right under Adamâ&#x20AC;&#x2122;s apple) ________ Chest (directly under arms) ________ Chest (largest area) ________ Chest (with breath just above the nipple) _______ Bicep ________ Waist (standing measure narrowest point) ________ Hips (largest area) ________ Thigh (largest area) _______

Day 2 I am excited to get LEAN! I am excited to SpinGym! I am excited to learn about Prime Time Health! I am excited to be Happy Every Day for the rest of my life! I have love for myself! I am strong! I am Happy! I am kind! I am ______________________ I am ____________________________ I am ____________________________ I am ____________________________ I am ____________________________

Day 2 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise? Y/N What did I do?

Dear Diary; I am on my way to a Happy, Healthier Life! __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I feel great after I SpinGym…… __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Day 3 I SpinGym multiple times a day! I am excited to learn about Prime Time Health! I am excited to be Happy Every Day for the rest of my life! I have love for myself! I am strong! I am Happy! I am kind! I am ______________________ I am ____________________________ I am ____________________________ I am ____________________________ I am ____________________________

Day 3 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise? Y/N What did I do?

Dear Diary; I am achieving my goals by, __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I helped a friend today…… __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Day 4 I am Happy! I am doing great on my 21 Day Journey! I am _________________ I am _________________________ I am ____________________________ I am _____________________ I am _________________________ I will make a ‘To Do’ List Tonight for Tomorrow…. Check the ‘Secret Facebook Group’ “21 Day Journal to a Happy Healthier Life” for the rest of the daily activities.

Day 4 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise today? Y/N What did I do?

Dear Diary; I have accomplished so much in my life, however, today has been especially wonderful! __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I made my â&#x20AC;&#x2DC;to doâ&#x20AC;&#x2122; list last night and had a successful day! __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Day 5 I am Joyful! I am doing great on my 21 Day Journey! I am _________________ I am _________________________ I am ____________________________ I am _____________________ I am _________________________ Check the ‘Secret Facebook Group’ “21 Day Journal to a Happy Healthier Life” for the rest of the daily activities.

Day 5 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise today? Y/N What did I do?

Dear Diary; When I write in my journal daily I seem to accomplish more throughout the week. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I encouraged a co-worker, friend or family member to â&#x20AC;Śâ&#x20AC;Ś __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Day 6 I am Energetic! I am Consistent! I am _________________ I am _________________________ I am ____________________________ I am _____________________ I am _________________________ Check the ‘Secret Facebook Group’ “21 Day Journal to a Happy Healthier Life” for the rest of the daily activities.

Day 6 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise today? Y/N What did I do?

Dear Diary; I reached a goal today. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I forgave someone today…… __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Write a summary of your first week Here are some ideas to write about; have I improved my eating habits? Have I used my SpinGym Daily? How do I feel? How is my energy? How is my mood? ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________

Day 7 Today is a great day! I hope you have been consistent and will see that dedication pays off. Some people will lose inches before they lose much weight. Never get discouraged if the scale doesnâ&#x20AC;&#x2122;t show a huge difference from your previous weight & measure day. The best time to measure is in the morning.

Day 7 I am Fabulous! I am Determined! I am _________________ I am _________________________ I am ____________________________ I am _____________________ I am _________________________ Check the ‘Secret Facebook Group’ “21 Day Journal to a Happy Healthier Life” for the rest of the daily activities.

Day 7 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class?

Y/N

Did I do any other exercise today? What did I do?

Y/N

Dear Diary; I am so excited. I have never felt this great before! __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. I am motivated to accomplish so much, however, I really want to do this â&#x20AC;Śâ&#x20AC;Ś __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Day 8 I am Energetic! I am Funny! I am _________________ I am _________________________ I am ____________________________ I am _____________________ I am _________________________

Day 8 – Fitness How many times did I use my SpinGym today? _____ How many minutes each time? _____ Did I attend SpinGym class today? Y/N Live Group Class – Online Class or Recording –DVD

Did I feel well before class? Y/N

Did I feel well after class? Y/N

Did I do any other exercise today? Y/N What did I do?

Dear Diary; I added 1 thing to my bucket list today…. __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________. Several positive things happened today…… __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

How much protein is enough? Growing children need about 1 gram of protein per pound of body weight per day. Adults need about Â˝ gram of protein of body weight. 3 Years 30 lbs.

7 Years 45 lbs.

11 Years 70 lbs.

1/2c. oatmeal 6g 1c. milk 8g 1 slice whole grain bread 3g 1T peanut butter 4g 1/2c. pasta 2g 1/4c. chkn breast 7g

1/2c oatmeal 6g 1c milk 8g 1 slice whole grain bread 3g 1T peanut butter 4g 1/2c. pasta 2g 1/4c chkn breast 7g

1/2c. oatmeal 6g 1c. milk 8g 1 slice whole grain bread 3g 1T peanut butter 4g 1/2c. pasta 2g 1/4c. chkn breast 7g

Total 30 g

Total 45g

Total 70g

All numbers are approximate

Protein: o Helps children grow and develop. o Perks up the brain. o Acts as a natural anti-depressant and helps improve behavior and mood.

The following Menu Ideas are from Dr. Sears Wellness Institute &/or Fitteam Global (www.Fitteam.com/hollywagner)

Breakfast – Breakfast Burrito; 1 wholewheat tortilla, 3 whole eggs, ¼ cup shredded cheese and salsa to taste

Snack – apple slices with peanut butter Lunch – Tuna Salad and Yogurt; 1 can of tuna in water, 2 cups baby spinach and salsa to taste (optional: diced carrots, cucumber and red pepper) and 6oz non-fat Greek yogurt

Snack – broccoli and homemade hummus Dinner – Chicken Breast; 6oz. grilled or baked chicken breast and 1 curried sweet potato; dice sweet potato (with peel) add olive oil and curry spread on baking sheet and bake in oven for 15-20 minutes *The eating plan recommendations contained in this document are not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

Menu Ideas (water is the best beverage)

Breakfast – 2 whole eggs, 1 slice wholewheat toast and 6oz. non-fat Greek yogurt

Snack – handful of raw almonds Lunch –Chicken Salad; 6oz. boneless skinless chicken breast, 2 cups baby spinach, 1 ½ tsp extra virgin olive oil and 1 tbsp. red wine vinegar (optional: cucumber, inion and tomato)

Snack – celery sticks with peanut butter Dinner – Grilled Sirloin 6oz. grilled top sirloin steak and 1 cup asparagus

*The eating plan recommendations contained in this document are not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

Menu Ideas (water is the best beverage)

Breakfast – Sunrise Smoothie; ½ cup milk or unsweetened almond milk, ½ banana, ½ cup frozen unsweetened blueberries, ½ cup frozen unsweetened strawberries and 1 tbsp. natural peanut butter, 1 scoop of your favorite protein powder (mine is Vfinity).

Snack – 2 Hard Boiled Eggs Lunch – Avocado Veggie Burger; 2 veggie burger patties, ¼ avocado and salsa to taste

Snack – Cottage Cheese Dinner – Salmon; 6oz. grilled or baked salmon and 1 cup green beans *The eating plan recommendations contained in this document are not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

Menu Ideas (water is the best beverage)

Breakfast – Peanut Butter Raisin Oatmeal; 1/2 cup old fashioned oats, 1 tbsp. natural peanut butter, 1/8 cup raisins and cinnamon to taste

Snack – ½ cup low-fat cottage cheese Lunch – Turkey Sandwich; 5oz. low-sodium turkey breast, 2 slices whole-wheat bread (optional: lettuce, tomato, red onion and deli mustard)

Snack – carrot sticks and homemade hummus Dinner – Veggie Fajita; 1 whole wheat tortilla, 1 cup sautéed green pepper, red pepper, onion and mushrooms, 1 tbsp. lite sour cream, 1/8 cup shredded cheese, 1 tbsp. olive oil for sautéing *The eating plan recommendations contained in this document are not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

Dr. Sear’s Power Smoothie (Great for breakfast or to help build your muscles after a workout)

   

4 oz. (half a cup) low-fat milk 3 oz. (6 tablespoons) protein powder 1 cup of fresh or frozen fruit 1 small handful of almonds o Raw with the skin, not roasted and not salted 1.) Place milk and almonds in a blender. Process until smooth and creamy, with not nut fragments. 2.) Add fruit and process again. a. Small pieces of fruit blend more easily i. Any type of berry ii. Chunks of pineapple or apple (with the skin) iii. Sliced bananas b. Add 3-4 ice cubes if using fresh fruit for a cooler drink. 3.) Add protein powder and process until smooth. 4.) Enjoy!

Notes  Add a few drops of vanilla, almond or coconut extract for extra flavoring

Menu Ideas (water is the best beverage)

Breakfast – English Muffin; 1 whole-wheat English muffin with natural peanut butter, 1 apple and 8oz. unsweetened almond milk

Snack – 8oz. Greek Yogurt, 1 tbsp. agave syrup

Lunch – Roast Beef Wrap; 5oz. deli style roast beef, 1 whole-wheat, tortilla (optional: lettuce, tomato, red onion and deli mustard)

Snack – Sliced apple with peanut butter Dinner – Turkey Patty; 6oz. turkey patty and 1 cup baby spinach *The eating plan recommendations contained in this document are not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

Menu Ideas (water is the best beverage)

Breakfast – Peanut Butter Raisin Oatmeal; ½ cup old fashioned oats, 1 tbsp. natural peanut butter, 1/8 cup raisins and cinnamon to taste

Snack – 1 string cheese Lunch – Avocado Veggie Burger; 2 veggie burger patties, ¼ avocado and salsa to taste

Snack – Cottage Cheese Dinner – Salmon; 6oz. grilled or baked salmon and 1 cup green beans