•My Crazy 8 Fitness Program •My 4 Key Core Moves + 4 Key Stretches •My 8 Daily action steps •My 8 Motiv8n U – isms •BONUS – My top 8 clean food choices
Staci Boyer – Author and creator of Motiv8n U Personal Training & Wellness Coaching presents her Crazy 8 program for you to take back to your students. 8 exercises spanning from the fundamentals to functional plyometrics are woven together to create a unique interval based circuit. You will also be provided with 4 key core moves along with 4 key stretches to create an all encompassing workout covering all bases. Finishing touches are put on the session with 8 daily action steps for you to teach your students to have an overall healthy and fit day – Last but not least you will take with you my top 8 Motiv8n U isms to give yourself and your students that extra motivation that we all need!
The 8 Key exercises – in this order (see next slides for pictures)
y y y y y y y y
(S) Squat (S) Jump Squat (T) Frog Jump (S) Push-up (T) Crab walk (T) Speed Skate (T) Chunky Monkey (T) Lunge into the thinker or Elbow to Knee
T=Traveling exercise / S = Stationary
Pictures of Exercises y
Squat
y
Jump squat
y
Frog Jump
y
Push-up
Pictures of Exercises y
y
Crab Walk
Speed Skate A speed skater can be a traveling move
y
Chunky Monkey
this is the frog jump but the hands are placed on the ground to aid in
the traveling of the movement.
y
Lunge into thinker or Elbow to knee the lunge move will take practice
4 Key Core moves
(see next slides for pictures)
Plank Hold y The basic crunch – the right way y In & Outs y The Bicycle y
y
Each done for a goal of 1 minute
1
2
The 4 CORE moves that just might change your life! •Plank hold 1 min.
4
•Basic Crunch •Up for 3 •Down for 3 •Draw navel into spine •Let your eyes follow your body
3 •In & Outs for 1 minute
•Bicycle to the right •For 1 minute
•Bicycle to the left •For 1 minute
4 Key Stretches
(see next slides for pictures)
Hamstring y Quad / hip flexor y Upper body combo y Cobra /child pose combo y
Improve Flexibility – Improve your life! Hamstring stretch Hold for 12 seconds Quad/hip flexor stretch Hold for 12 seconds
Upper body combo Hold each pose for 12 seconds
Cobra into child’s pose Hold each for 12 seconds
The process for a 25 min class y
2 exercises for 30 sec each
y
30 sec rest (Total 1.5 minutes)
y
4 exercises for 30 sec each
y
30 sec rest ( Total 2.5 minutes)
y
6 exercises for 30 sec each
y
30 sec rest (Total 3.5 minutes)
y
8 exercises for 30 sec each (Total 4 minutes – Total Activity 11.5 minutes)
The process for a 45 min class y
1 exercise for 1 minute
y
30 sec rest
y
2 exercises for 1 minute each
y
1 minute rest
y
3 exercises for 1 minute each
y
1 minute 15 sec rest
y
4 exercises for 1 min each
y
1 minute 30 sec rest
y
5 exercises for 1 min each
y
1 minute 45 sec rest
y
6 exercises for 1 minute each
y
2 minute rest
y
7 exercises for 1 minute each
y
2 minute 30 sec rest
y
8 exercises for 1 minute each
The breakdown y
Typically this can be done in 4 or 8 weeks
y
You can teach 2 daily action steps, 2 motiv8nU isms, a key stretch and core move along with 2 of the exercises for the 4 week program
y
Upon completion of the 4 weeks your students should be able to flow through the circuit and perform exercises fundamentally correct along with the key stretches and core moves.
y
Another option is to work on ½ of the program in its entirety for 4 weeks and the other ½ the second 4 weeks with an end goal of full application of all components.
y
Starting point can be 30 sec instead of 1 minute for the first 4 weeks then building to the full minute going into the 2nd 4 weeks
y
The class should be held in a room where there can be free movement – TIP- line students up on each side of the gym so they can travel from one side to the other.
Top 8 Daily Motiv8n U Action Steps 1. 2. 3. 4. 5. 6. 7. 8.
Start your day with push-ups - Set the Stage! Have a great breakfast – Protein & Complex Carb Pack a Clean & Healthy lunch & Snack for the day Make a To Do list – decrease stress – Homework, after school activities, chores… Drink plenty of water each day – Not Soda or Juice Be accountable for your health each day Get at least 7+ hours of sleep every night! Take a multi-vitamin EVERY day!
WWW.Motiv8nU.com
My top 8
Motiv8n U - isms 1. Think about what you WANT.. Not about what you don’t want 2. Know that -Your Destiny is not by chance – it is by choice 3. Know that - Strength is not defined by an absence of moments of weakness, but more in our ability to overcome those moments 4. Know that – your health & wellness means Strength training, cardio, nutrition, & overall life wellness! 5. Say each day – “I will have an attitude of Gratitude” 6. Say each day – “I will be generous” 7. Say each day – “I will laugh at myself!” 8. Say each day – “ I am phenomenal and my gifts will make a difference!” WWW.Motiv8nU.com
My Top 8 Clean Food Picks PROTEIN
VEGGIES
Egg Whites Chicken Turkey Burgers
Broccoli Spinach
COMPLEX CARBS
FRUIT
Oats Ezekiel Bread
ANY Berry!
My suggestion for a clean eating start – 6 meals 6 protein svgs / 6 veggie svgs / 3 complex carb svgs /1-2 fruit svgs per day This is a very small list of clean foods out there – these are just my favs!
Staci Boyer
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