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Exercises

Stay active from anywhere and continue to progress towards your PRIME with simple at-home workouts.

Immune System

Boost your body's ability to fight sickness and disease. Keep progressing towards your PRIME.

Nutrition

Proper fuel is essential to help power you to your PRIME and aid in achieving your goals.

Life Optimization

How to properly and effectively use tricks to help you get the most out of life and live your PRIME.

Goal Setting

Goal setting is a major component of personal-development and management. Decide and focus on what’s really important to you.

Mindset

Explore your talents and change your traits to discover new potential.

BODY BLITZ AT HOME EXERCISES

CHOOSE THE VIDEO THAT GOES WITH THE PROGRAM

Body blitz Videos

Immune System

Boost your body's ability to fight sickness and disease. Keep progressing towards your PRIME.

Adequate Sleep

Get at least 8 hours of sleep a night

During sleep, hormones are secreted to repair muscle tissue. In addition, vitamins & minerals are catalyzed to optimize immunity and cognitive function is restored.

Improve Gut Microbiome

Eat a diverse diet with probiotic rich foods (yogurt and sauerkraut) / Reduce Sugar

The gut cell lining is responsible for producing the antibodies that fight off bacteria and viruses.

Drink More Water

Drink at least half a gallon daily

All systems in the human body require adequate fluid intake for optimal function and the immune system is no different. Optimizing hydration is an immediate step you can take to improve immune function.

Exercise

Get some form of movement in 3-5 Days/Week

Exercise exhibits a positive form of stress on the body which helps upregulate all body systems. In addition, exercise can enhance blood flow to promote overall recovery which can improve immune function.

Wash Hands

Wash your hands often with soap and water for at least 20 seconds

Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.

Don't Touch Your Face

Avoid Touching your face

Our hands are the instrument with which we interact with every surface or item we handle throughout the day. Touching our face with our hands can introduce germs or viruses into our body via the mouth, nose, or eyes.

Nutrition

Proper fuel is essential to help power you to your PRIME and aid in achieving your goals.

Life Optimization

How to properly and effectively use tricks to help improve your lifestyle to live your PRIME.

Improve Your Posture

Sitting for long periods can cause muscle tightness and imbalances which impairs our potential for performance and can increase injury risk.

Spend 10 minutes foam rolling each day / Maintain a neutral spine position

Meditate

Move beyond the mind’s stress-inducing thoughts and emotional upsets into the peace and clarity of present moment awareness.

Get comfortable and prepare to sit still for a few minutes / Focus on your breath - Try to keep your attention on your inhale and exhale / Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts

Listen to binaural beats

A consistent sound wave has been shown to change your brainwaves and create awareness 8x faster.

Put on headphones / Listen
EXAMPLE

Take A Break

Breaks help to achieve the optimal state of consciousness when we feel and perform at our best. Time slows down, you forget yourself, and you perform at a higher level than ever before.

Work hard on something, then break and disconnect completely. When you return later, you’re more likely to experience flow.

Goal setting

Goals are part of every aspect of business/life and provide a sense of direction, motivation, a clear focus, and clarify importance. By setting goals for yourself, you are providing yourself with a target to aim for. A SMART goal incorporates all of the criteria needed to help focus your efforts and increase the chances of achieving that goal. Goal setting is a major component of personal-development and management.

HOW TO SET GOALS

S

Specific: Well defined, clear, and unambiguous

M

Measurable: With specific criteria that measure your progress towards the accomplishment of the goal

A

Achievable: Attainable and not impossible to achieve

R

Realistic: Within reach, realistic, and relevant to your life purpose

T

Timely: With a clearly defined timeline, including a starting date and a target date. The purpose is to create urgency.

HOW TO ACHIEVE YOUR GOALS

Define your fears instead of your goals.

Write down the worst things that might happen if you fail. What holds you back? What are you afraid of? Then think about what you’ll do if they happen and how you could prevent them.

Banish the word “fine.”

It’s time to stop settling for “fine” and set your sights on “good” or “great” instead.

Approach your obstacles with curiosity.

When you find yourself procrastinating, look at what’s going on in your mind. Are you bored? Scared? Frustrated? That insight can help you figure out what you need to resolve to get back on track. GOALS>NETFLIX

Embrace your near wins

By embracing your near wins, you can push yourself to attain more than you ever imagined.

Mindset

Your mindset is your collection of thoughts and beliefs that shape your thought habits. And your thought habits affect how you think, what you feel, and what you do. Your mind-set impacts how you make sense of the world, and how you make sense of you. Your mindset is a big deal.

HOW TO IMPROVE YOUR MINDSET

1) Breath

Quiet your mind—picture a place that is your idea of peace, such as a beach or a mountain. 5 minutes daily

Studies show that just a few minutes a day of quiet can open our brains and make it available for our most innovative ideas.

2) Check Your Thoughts

Stay Positive

Learning that we can choose our thoughts is one of the most powerful things we can do to take charge of our lives.

3) Grateful list

Write down five things you are grateful for every day

Keeping a gratitude journal contributes to a positive life attitude, and makes us feel better, sleep better and even have stronger immune systems.

4) Set Intentions

Set an intention of how you want the day to end

Acomplishing one thing you set your mind to daily can perpetuate your feelings of accomplishment by the end of the day.

5) Turn off Noise

Listen to your favorite music, a lecture you’ve recorded and have been wanting to get time for, or just observe what’s happening around you

Start your day in a calmer, more positive and relaxed mindset. Best of all, you will discover you haven’t missed a thing.

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