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Open navigation menu Close suggestionsSearchSearch enChange Language UploadDownload free for 30 daysDownload free for 30 days User Settings close menu Welcome to Scribd! * Upload * Read for free * FAQ and support * Language (EN) * Sign in ANITA HERBERT FIT IN 30 EBOOK V3 2019 COMPRESSED UPLOADED BY AliceCristescu 93%(15)93% found this document useful (15 votes) 18K views 37 pages AI-enhanced title and description DOCUMENT INFORMATION click to expand document information This document provides a guide to help people maintain their healthy habits and avoid undoing their hard work during the festive season, which often involves indulgence. It introduces the "Fit in 30" solution, which provides a plan and tips through a 4-week workout program. The workouts can be done at home with just resistance bands and dumbbells and take 30 minutes or less. They use HIIT training principles to maximize calorie burn. The goal is to enjoy celebrations without reverting to old unhealthy habits so readers are well prepared for 2020. Flexibility is emphasized so readers can choose workouts and implement them in their own routine and pace. ORIGINAL DESCRIPTION: Ebook ORIGINAL TITLE Anita Herbert Fit in 30 E-Book v3 2019 Compressed COPYRIGHT © © All Rights Reserved AVAILABLE FORMATS PDF, TXT or read online from Scribd SHARE THIS DOCUMENT SHARE OR EMBED DOCUMENT SHARING OPTIONS * Share on Facebook, opens a new window Facebook * Share on Twitter, opens a new window Twitter * Share on LinkedIn, opens a new window LinkedIn * Share with Email, opens mail client Email * Copy link Copy link DID YOU FIND THIS DOCUMENT USEFUL? 93%93% found this document useful, Mark this document as useful 7%7% found this document not useful, Mark this document as not useful IS THIS CONTENT INAPPROPRIATE? Report Download now Download as pdf or txt SaveSave Anita Herbert Fit in 30 E-Book v3 2019 Compressed For Later 93%(15)93% found this document useful (15 votes) 18K views37 pages ANITA HERBERT FIT IN 30 EBOOK V3 2019 COMPRESSED UPLOADED BY AliceCristescu AI-enhanced title and description This document provides a guide to help people maintain their healthy habits and avoid undoing their hard work during the festive season, which often involves indulgence. It introduces the "F… Full description SaveSave Anita Herbert Fit in 30 E-Book v3 2019 Compressed For Later 93%93% found this document useful, Mark this document as useful 7%7% found this document not useful, Mark this document as not useful Embed Share Print Report Download now Download as pdf or txt Jump to Page You are on page 1of 37 Search inside document F I T I N A guide to navigating the festive season without undoing your hard work. adDownload to read ad-free A MESSAGE FROM ME The festive season is a wonderful time of the year where you can enjoy quality time with family, friends & loved ones. However, often this time of year involves a lot of indulgence and many fall out of routine with their healthy habits and exercise. This guide is designed to help you navigate the festive season, so you can enjoy the celebrations with family and friends, without being afraid of undoing your hard workout throughout the year. This guide will help you remain accountable, to prevent you from reverting back to old or “unhealthy” habits. FIT IN 30 is the solution! I have created this guide so that you have a plan to follow, plus helpful hints for staying on track during this time of the year. This guide will show you how maintain ing healthy habits, while still enjoying yourself, is totally manageable when you have the right tools. The first step is to CHANGE YOUR MINDSET. Healthy eating and exercise should become a part of who you are, and become an essential part of your daily life (like brushing your teeth). Everyone can eat a huge piece of cake while watching TV, that’s not hard! However, getting up at 6am to sneak in your workout while others sleep is HARD! I t is a privilege to have a strong, healthy body . This is something that sets you apart and should make you proud.Once I made this shift in my mindset, everything changed. This shift sets the stage for greater self empowerment and self confidence - which leads to being happier overall throughout your life.The key is to recognize that you have the power to transform your life and live it to the fullest during good times, hard times, success, holidays and festivities by applying key foundational behavioral principles. When you do this, you won’t get discouraged during challenging situations in your life. Hard times will always come, but you are stronger than you know. Let’s show the world how strong we are! LOVE YOU MY QUEENS, ANITA XX Unlock this document Upload a document to download this document or subscribe to read and download. Upload to downloadStart your 30 day free trial or Unlock this page after an ad 10 adDownload to read ad-free I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER for your phone for when you require one - I use an app called ‘SIT’. It’s free and really easy to use! PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare your start images with your final and/or halfway images. I recommend the free app "Layout" . I HAVE BUILT AN INCREDIBLE COMMUNITY WITH THOUSANDS OF WOMEN so please join the “FitQueen Community” Group on Facebook. It’s a great place for discussion topics, asking questions and general support from on the same journey as you! PLEASE DOWNLOAD THE VIMEO A PP I have included links to Vimeo with video examples of your workouts to assist you. You can find the Vimeo link s beside each exercise . I WOULD LOVE TO FOLLOW YOUR JOURNEY ONINSTAGRAM AND FACEBOOK; please use the tags #TeamAnitaHerbert #FitQueenArmy #FitQueenChallenge #FitQueenMeals and @anita_herbert @fitqueen_army NEED RESISTANCE BANDS? My personal recommendation is PROFITNESSSURE BANDS! The mini bands set comes with four different resistance levels: light, medium, heavy & extra heavy. CLICK HERE to shop and a discount will automatically apply BEFORE YOU START MAKE SURE YOU TAG ME SO I SEE YOUR POSTS Unlock this document Upload a document to download this document or subscribe to read and download. Upload to downloadStart your 30 day free trial or Unlock this page after an ad 10 adDownload to read ad-free SET NUMBERS (A1, A2, A3 ETC.) These numbers and letters represent which exercises go together in any one set. For example, A1 & A2 should be completed together before resting. SETS How many times you are to complete the exercises.For example, set A (A1 & A2) should each becompleted the specified amount of times through (e.g3 times) before moving onto set B (B1 & B2). REPS The amount of times you complete each specific exercise. For example, you may be asked to do 12 squats. REFERENCE TABLE ABBREVIATIONS EXPLANATION DBDum bb ellE/WEach WayE/LEach Leg EMOMEvery Minute on The Minute TrainingYou will set a timer for 5 x 60 SECOND intervals.When the minute starts, complete the reps given for each exercise - when you have finished, you will rest until the end of that minute. The faster you work, the more time you will have to rest at the end of each exercise. Once the minute is up and the next minute begins, you will start the next set. Unlock this document Upload a document to download this document or subscribe to read and download. Upload to downloadStart your 30 day free trial or Unlock this page after an ad 10 adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free adDownload to read ad-free REWARD YOUR CURIOSITY Everything you want to read. Anytime. Anywhere. Any device. Read free for 30 days No Commitment. Cancel anytime. SHARE THIS DOCUMENT SHARE OR EMBED DOCUMENT SHARING OPTIONS * Share on Facebook, opens a new window * Share on Twitter, opens a new window * Share on LinkedIn, opens a new window * Share with Email, opens mail client * Copy link YOU MIGHT ALSO LIKE * Rachel Dillion - BBR 6 Week Shred Ebook FINAL PDF Document31 pages Rachel Dillion - BBR 6 Week Shred Ebook FINAL PDF Morena Smooth 60% (30) * Lauren Simpson Fitness 1 1 Document9 pages Lauren Simpson Fitness 1 1 Sondos 94% (17) * Claire P. Thomas - CPT Fit Guide PDF Document30 pages Claire P. 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