Rico Caveglia’s
Get Fit For Life 90 Day Vitality Stick Training System Your complete training system includes 90 day outlines for your exercise routines, for improving your eating habits and your mental attitude. There are three different levels depending on your current fitness and activity level. Also included are weekly workout schedules,healthy eating guidelines and tips for getting started and staying motivated. Recommendations for looking and feeling Your best for Life. •
Be sure and read your bonus book Real Fit Real Fast to learn the basics of safe and effective exercise.
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Listen to your Mindset Audio regularly it will keep you motivated to enjoy your workouts for life. The first part is a great meditation by
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Dr. Joe Dispenza. You can learn more about his work @ https://rf127.isrefer.com/go/home/ricoc1/
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Do your workouts outdoors whenever possible, where you have plenty of space and fresh air.
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Keep your Vitality Stick in sight so it will remind you to get up and stretch throughout your day. We recommend never sitting for longer than
30 minutes at a time without taking a break. This health building habit will pay many dividends. •
Keep in mind that as you establish the habit of regular workouts, you will begin to enjoy and look forward to your workouts more and more.
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Only take your Vitality Stick apart for strength training and for traveling.
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Do not leave your Vitality Stick out in the sun for extended periods as it may warp.
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Making these recommendations your daily habits will serve you well for the rest of your life and are many times worth your time investment.
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You can’t put a price on looking and feeling your best for life.
Recommended Exercise Routine Guidelines. 1. Warm up Routine - This is a daily routine to begin your day and/or before any type of exercise. 5-15 minutes 2. Aerobic Routine - This can be done daily however three time per week will give you great results. 20 minutes
3. Strength Routine - This is done only twice per week with a minimum three days rest in between workouts •
Begin your day and before workouts of any kind with your Vitality Stick Warm Up Routine . It takes 10-15 minutes to complete, but you can always do it in less or more time.
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Enjoy your Vitality Stick Flexibility Routine on a daily basis. This routine is 18 minutes.We recommend you do this routine at the end of your day, as it will help you to relax and prepare you for a good nights sleep.
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Your Vitality Stick Aerobic Workout Routine is done twice per week but can be done on a daily basis if you so desire. This routine takes just about 21 minutes to complete and you can do it in less or more time if you choose. This is your best type of exercise for speeding up your metabolism and burning excess body fat, as you are using multiple muscle groups in multiple planes. We do recommend you also include other types of aerobic activities such as; power walking, swimming, bicycling and dancing.
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Your Vitality Strength Full Body Workout Routine using your Vitality Power Stick actually takes 33 minutes to complete. If you have time you certainly can complete it in one workout. We did advertise that these routines can be done in 20 minutes or less, so we recommend doing this routine in two parts. You are doing a 15-18 minute strength workout every other day. One day you do the first part of the video; the core and leg workout which takes 15 minutes to complete. Then rest one day and the next day you do the upper body routine which takes 18 minutes to complete. This works out perfectly for strengthening a particular muscle group with 3 days rest in between the next workout.
Your Basic 7 Day Training System
Day One: Do your lower body strength routine Day Two: Do your 20 minute aerobic routine Day Three: Do your upper body strength routine Day Four : Rest day, stretch only Day Five:
Do your lower body strength routine
Day Six:
Do your 20 minute aerobic routine
Day Seven: Do your upper body strength routine This schedule gives you two strength workouts on your major muscle groups and two fat burning aerobic workouts per week. This program will give you excellent results without over stressing your body. In addition to the other aerobic exercise previously mentioned, body weight and/or free weight exercises can also be substituted occasionally on your strength training days.
An Alternate Weekly Routine Day One :
Aerobic Routine
Day Two:
Full body Strength Routine
Day Three: Aerobic Routine Day Four:
Rest Day
Day Five:
Aerobic Routine
Day Six:
Full Body Strength Routine
Day Seven: Aerobic Routine
You are getting two full body strength workouts per week with 3 days minimum rest in between and four aerobic workouts. You can do two to three Vitality Stick aerobic workouts and one to two other types. Power walking and swimming are best for most people.
An Alternate Weekly Routine Day One :
Aerobic Routine
Day Two:
Full body Strength Routine
Day Three: Aerobic Routine Day Four:
Rest Day
Day Five:
Aerobic Routine
Day Six:
Full Body Strength Routine
Day Seven: Aerobic Routine
You are getting two full body strength workouts per week with 3 days minimum rest in between and four aerobic workouts. You can do two to three Vitality Stick aerobic workouts and one to two other types. Power walk-
ing and swimming are best for most people.
There are three levels to your program.
1. If you are not currently attempting to eat a healthy diet or doing some regular exercise then you can begin at Level 1. 2. f you are already doing most of Level 1 and taking actions to eat healthy and doing some exercise then begin at Level 2. 3. If you have been undertaking a health and fitness program fairly regularly for at least one year then Level 3 will most likely be best for you. When you are successful at incorporating the health habits of your starting level for 30 days, then progress to the next level. Do your best to implement the suggestions in each section and monitor your success on a daily basis using our 90 Day Success Monitor. This page will remind you of what you need to do and you can track your progress. The goal is to stick with it for the full 90 days to establish your new Vitality For Life Health Habits.
LEVEL ONE Exercise Daily: •
Vitality Stick Warm Up Routine
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Take 10 deep breaths every hour throughout your day
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Re-adjust yourself (change positions) hourly for good ergonomics
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Move (at least stand-up and stretch) every hour
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Begin the Vitality Stick Flexibility Routine
Weekly: •
Try part of the Vitality Stick Aerobic Routine 2x per week
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Fitness walk 15 minutes minimum (morning, noon or evening) 3x/week
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Add some integrated physical exercise such as taking the stairs, gardening, wash your car by hand, active sex, 1-2/week
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Begin some of the Vitality Stick Strength exercises 2x/week
Nutrition Daily: •
Drink a minimum of 6 glasses of purified water
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Eat a breakfast that combines protein,fats and carbs.
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Stop eating before feeling stuffed
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Finish your last meal/snack at least 3 hours before bedtime
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Eat small snacks throughout the day. e.g. nuts (unsalted), fruit, vegetables, natural bars…
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Eat one raw (fresh) green multi-vegetable salad per day
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Eliminate or reduce coffee to 3 cups maximum
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Eliminate or reduce any sugar soda type drinks.
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Chew more and eat your meals more slowly
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Reduce the amount of wheat and corn products such as: cereals, pasta, bread, cookies…
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Take a whole food multi-vitamin/mineral formula daily.
Weekly: •
Eliminate or reduce eating at fast food restaurants to 1-2 times
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Read packaged food labels and avoid any foods with partially hydrogenated oils and processed sugars such as high fructose corn syrup.
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Eliminate and/or replace synthetic sweeteners with natural sweeteners like: stevia, agave, honey, brown rice syrup…
Atitude • Smile at everyone •
Remember to cooperate and not compete with friends, fellow employees, everyone, we are all on the same team
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Daily Affirmations: o
Begin your day with gratitude for all that you have
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Commit to being consistent with your Fitness Program
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Accept and love yourself
LEVEL TWO Exercise Daily:
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Complete the full Vitality Stick warm Up Routine
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Re-adjust yourself (change positions) hourly for good ergonomics
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Move (at least stand-up and stretch) every hour
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Complete the Vitality Stick Flexibility Routine
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Do either an aerobic or strength workout
Weekly: •
Fitness walk 30 minutes minimum (can be in two sessions) 34/week
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Basic body-weight strength training exercises. e.g. push-ups, squats, sit-ups 2-3 x per week
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Some fun movement, such as: dancing, skating, tennis, golf,… minimum 1x/week
Nutrition Daily: o
Eat raw vegetables, fruit & nuts for all snacks
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Eliminate or reduce coffee to 2 cups per day
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Eliminate or reduce sodas and energy drinks
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Drink natural drinks sweetened with natural sweeteners
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Add an omega 3 fish-oil supplement daily
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Chew your food thoroughly before swallowing
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Drink one half your weight in ounces of purified water everyday
Weekly: o
Add more high fiber foods such as whole grains, beans, oats and vegetables
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Eat red meat only 1-2 per week
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Eat at fast food restaurant only once per week
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Do not eat any packaged foods with additives, preservatives, coloring and words you can’t pronounce
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Bring your lunch from home 3 times per week
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Eliminate or reduce dairy products to 3 times per week
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Buy and eat at least 50% real food
Attitude Smile at everyone •
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Remember to cooperate and not compete with everyone, we are all on the same team
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Daily Affirmations: o
Begin your day with gratitude for all that you have
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Commit to being consistent with your Fitness Program
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Accept and love yourself
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Believe that you will be successful in all that you do…affirm it daily
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Write and review a purpose and mission statement for your life
LEVEL THREE Exercise Daily: •
Complete the full Vitality Stick Warm Up Routine
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Re-adjust yourself (change positions) hourly for good ergonomics
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Move (at least stand-up and stretch) every hour
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Complete the Vitality Stick Flexibility Routine
Weekly:
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30-45 min of aerobic exercise 3-5 x/week, power walking, running, bicycling, swimming etc.
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Full body strength training program 20-30 minutes 3x/week
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Stretch or yoga class 1-2 /week
Nutrition
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Eliminate or reduce coffee to 1 cup per day
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Eliminate red meat
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Eat a vegetarian meal everyday
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Eliminate milk, use milks alternates
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Limit dairy products to low fat cheese, yogurt, kefir cottage cheese
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Combine your foods properly
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Eat only whole grain products
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Upgrade to a whole food multi-vitamin and multimineral supplement
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Add a digestive enzymes formula and a probiotic supplement daily
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Add alkalizing drops to your water.
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Eat fish 2-3 times per week
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Buy at least 50% fresh organic produce
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Bring your lunch 3-4 times per week
Attitude •
Choose to be happy all the time
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Always express a positive attitude to others
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Participate in helping others
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TERMS DEFINED 1. Dynamic stretching is just slow movements, such as swinging your arms, side bends, knee lifts etc. They are done just to warm your muscles and connective tissues up to start your day or before exercising. They do not involve any serious stretching. The best way to warm up before exercising is to just do the desired exercise very slow at first for a few minutes. An example is; if you are out on a run; jog very slowly for the first 5 minutes.
2. Fitness walking is walking with the intent of getting a workout. Begin with good posture, shoulders relaxed, arms swinging freely, pull from the hips and land on your heels. The goal is to get your heart elevated to a level that you can maintain for at least 15-20 minutes. When you have mastered this you can advance to Power Walking. 3. Ergonomics • The word ergonomics means laws of (nomos) work (ergon).Ergonomics is the science of adapting the job and/or the equipment and the human to each other for optimal safety and productivity. 4.Full body stretching is done after exercise or when you are warmed up. The goal is to improve the elasticity of the muscles and the range of motion of your joint. You must perform the stretch correctly and hold it for at least 2 minutes to gain maximum benefit. I recommend taking a class to learn proper technique and/or refer to our book Ageless Living for good examples. 5.Basic exercises such as pushups, squats and reverse crunches are highly effective, easy to do anywhere any time and will quickly improve your strength, muscle tone and shape. I highly recommend taking a class, consulting with a qualified fitness trainer to learn proper and safe
techniques. You can also refer to our book Ageless Living for good examples. 6.Power walking is walking at maximum speed for as long as possible and then slowing down and then going full on again, which is also called interval training. A good program varies the terrain from flats to hills to off the road. A normal session is from 30-60 minutes. 7. Yoga class is where you can learn to let go of tension in your body/mind and improve your flexibility and strength. 8.Purified water is best produced with a combination of reverse osmosis and a series of filters. Check to see how your water is purified. A home system is best as many bottle waters have been shown to be less than optimal. 9.Multi green vegetable salads contain a variety of raw vegetables, from lettuce, cabbage to broccoli , herbs and sprouts. These days you can buy pre mixed greens in one package, giving you an instant salad. You can then add whatever you like such as tomatoes, carrots ,cucumbers and dressing. 10.Processed sugars such as high fructose corn syrup are very harmful to your body in many ways and is the main culprit leading to diabetes. Other common processed sugars are: maltodextrin, sucrose, dextrose and white sugar. 11.Synthetic sweeteners are chemical nightmares, causing many detrimental actions in the body. Splenda, saccharin, sweet n low, aspartame and cyclamate are the most common used and should be strictly avoided. 12.Animal proteins are any foods derived from animals. With the exception of natural organic eggs all others, especially red meats should be limited.
13.Sodas and most energy drinks are basically the worst things you can put in your body. They are primarily chemicals and refined sugars. So called energy drinks may have some beneficial ingredients like herbs and amino acids but the real issue is; most people who are chronically fatigued do not need more stimulants to further stress their adrenals glands. If you need some form of stimulants to get you started and pick you during your day you are on a path to disease. Your body needs rest, de-stressing, good nutrition and light exercise. You need the Real Health Real Fast Wellness Club. Since you are reading this, you are already on your way to bringing your body back to balance and creating natural energy and good health. 14. Natural drinks such as herbal teas, green tea, and whole fruit such as pomegranate with natural sweeteners like stevia are much better. 15.Half your weight in ounces. For example : if you weight 144 lbs. half your weight in ounces is 72 . You should work up to drink 72 ounces, 9-8oz glasses of purified water per day. 16.Vegetarian meals are ones that do contain any animal products. However you can work up to that if necessary, by adding animal products to your veggies such as cheese and eggs. 17.Alternative milks are made from whole grains (rice milk)nuts(almonds) and beans(soy) are all good substitutes to cow’s milk which usually contains hormones, pesticides and lactose, which many people are allergic to. 18.Certified Organic produce is fruit and vegetables that have been grown without chemical fertilizers and pesticles, in soils that have been replenished with natural fertilizers. Organic produce therefore are much more nutritious and safe. 19.Food combining is the concept that different foods are digested in different mediums and if eaten together will cause poor digestion. Basic rules are; do not eat fruits with any other foods, especially proteins. Pro-
teins combine ell with fats and vegetables, starches combine well with fats and vegetables but proteins and starches do not digest well together. Food combining is particularly important if you have digestive problems. 20.Whole grains have been minimally processed and still contain many of their nutrients and fiber. For example; whole grain bread ingredients should read: whole wheat not just wheat bread. 21.Whole food supplements are supplements made from real food extracts, not from synthetic chemicals in the laboratory. Many products say natural and have some whole foods but contain mostly synthetic vitamins and minerals. The ingredients must be must totally from foods to be readily absorbed in the body. 22.Digestive enzymes are compounds that help you to digest your food. Most people over 40 will benefit by taking digestive enzymes which are readily available at health food stores. 23. Probiotics are the friendly bacteria in our colons that help with digestion and absorption of nutrients and keep harmful bacteria from proliferating. Again readily available. 24.Alkaline drops for your water make your water on the alkaline side of neutral ph which is 7. A ph lower than 7 is acid and above is alkaline. Most foods and water that we commonly consume creates an acid condition in the body which is the disease state. When our bodies are slightly on the alkaline side we are less likely to get sick. 25 Choosing to be happy is everyone’s possibility and choice. To learn more about this most important topic check out our book: Real Happiness Real Success Real Fast 26.Participate in serving others. Nothing can make us feel better about our lives than helping others to improve their lives.
Basic Healthy Eating Guidelines 1. Eat A variety of Real Food, strive for 50% raw. 2. Buy Organic and support sustainable agriculture. 3. Eat Seasonal locally grown produce. 4. Eat a balanced diet of many kinds of healthy plant and animal products raised naturally, free of chemical fertilizers, pesticides, hormones and additives. 5. Synthetic man made and highly processed foods should be avoided. They are not easily absorbed, low nutritional value, addicting, many are carcinogenic and contribute to many health problems 6. Eat each meal with awareness and gratitude. 7. When you eat just eat, no distractions like TV. 8. Eat slowly chew your food well 9. Eat the majority of your daily calories at breakfast and lunch 10. Vary your daily caloric intake from a variety of foods.
Your Quick Start Reference Guide Fitness Testing I’m not a big fan of fitness testing based on some subjective guidelines, however it can be a good motivating tool. When you see improvement it can help you to stick with your program. I will offer some general, subjective, guidelines for those of you who might benefit from knowing where you currently are. My guidelines are: 1. Cardiovascular Fitness
Walk a one mile flat course in at least 15 minutes. yourself at a school track.
Check
2. Flexibilty Sitting on the floor legs flat, bend over and touch your toes. Lying flat on your back, stretch your arms back behind your head, flat to the floor. 3. Strength 20 pushups. Women with knees bent Notice these guidelines do not mention age or gender. Why, because it doesn’t matter if you are male or female, age 35 or 65, either you have a basic, healthy, functional, level of fitness or you don’t. These guidelines are based on a basic functional fitness level, not ones that will make you a competitive athlete. Everyone should be able to at least accomplish these goals unless an injury prevents.
How to stay motivated Motivation should not be confused with enthusiasm, which produces only a short-term response. Motivation energizes you to take continuous action. The two key emotions that dominate human motivation are fear and desire. In this case it is fear of poor health, becoming weak and unfit or perhaps dying from a heart attack. Make your desire to live a long, healthy and energetic life what keeps you motivated. Write down what you want most to avoid and what you most desire to achieve. Post these statements where you can see them every day. This will help you to stay focused on your goals. Spend some time each day working on the recommended exercises. If you are just beginning a movement program always remember, you can't fail if you just do it. Stick with regular exercise for at least 90 days and you will see and feel the many improvements and benefits. This will keep you motivated to continue on.
Tips
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Set your fitness goals small and increase them as you succeed Keep your goals in mind Keep visualizing how much better you will look and feel Start slowly and keep your program fun Do not compare yourself with others, the progress you are making is just right for you Schedule your workouts in your appointment book as a top priority Workout with a friend and support each other Reward your successes Believe you deserve a high quality of life
Daily Tips q q q q q
Deep breathing exercises morning, noon and night Basic warm up stretches in the morning or before walking Take short walks daily Jump on a mini trampoline Begin working on your Get Fit 90 Day Training System ASAP.
Achieving a high level of health and fitness is a lifetime journey, the better you care for your body/mind the more you get to enjoy and experience on your journey. Stay focused in the present and be the best you can be everyday. Remember it is the journey that counts not the destination. Everything important happens along the way. If you have questions you can contact us @ support@VitalityStick.com.
If you would like to give a testimony or connect with other members of our Vitality Stick Family, please go to: facebook.com/vitality stick and post your comments.
Be Bold Never Be Old