Healthy Living Fitness Full Course

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Course Information

Estimated Time: 6 Hours and 38 Minutes (roughly)

Difficulty: Beginner

Categories: Body, Exercises, Goals: Courses, Life Purpose, Life Skills, Mind, Nutrition, Relationship with SELF, Relationships, Self-Care, Sleep

Course Instructor

Dale Berkebile Curator & Planner

Training in The 14 Mindfulness Trainings, Studied / Practiced the Mindfulness-Based Stress Reduction (MBSR), & Currently Working on Psychology and Coaching Certifications. I'm a life-long learner, high-level visionary, business misfit, and 24+ year business owner. I'm a conscious capitalist working on making a positive impact in the world. Love is my religion. Integrity and Enlightenment are my jam. I’m a music junkie that loves live music, punk rock, and vinyl records. I’m an outdoors enthusiast, like a good Captain-n-Coke, and I am a family man with a foul mouth. I've been doing personal development since 1999, studying & practicing meditation and Taoism since 2014, studying & practicing Buddhism since 2018, and taking psychology classes since 2022.

One Time Purchase

$97.00

NUTRITION MODULE

Protein – building blocks of the body

Protein – from which sources?

Carbohydrates – how to eat carbs the smart way?

Fat – the fuel for metabolism

Fiber – why do you need it and where to get it?

Why should you stay well hydrated?

Are micronutrients important to consider in your diet?

Supplements to support and boost your goals

Meal timing – how often should you eat?

Common problems when starting a new diet

How to eat smart outside your home and on a trip?

Meal Preperation

Artificial sweeteners

Eating to lose weight

PHYSICAL ACTIVITY MODULE

Physical activity’s role in lifestyle change and weight loss

How to double your calories spent on daily activities?

Aerobic exercise – principles and a simple guide

High-intensity aerobic training – kickstart your metabolism

Resistance training – one of the best tools for burning fat, if used correctly

HIIT – fat burning x10

How to use physical activity with maximal efficiency?

Nutrition and supplements in support of physical activity

Creating an effective workout plan

Principles of building muscle

Essential Exercise Equipment

Fitness Test

MENTAL CHANGE, PROGRESS MONITORING AND HEALTHY HABITS MODULE

How to handle stress and recover more efficiently?

What physiological measurements should you monitor?

What lab tests should you monitor?

What other things should you monitor in your lifestyle change?

How is a lasting lifestyle change achieved?

How to create the right goals just for you?

Preparing for setbacks and challenges

Changing habits, a practical guide

A Winner Mindset

LIFESTYLE MODULE

Controlled cheating – good bye emotional eating! How can you “cheat” without a guilty conscience?

How can you enjoy an occasional alcoholic beverage without harming your metabolism and health?

Sleep – overview, why it is important?

How to sleep better? A practical guide

WORKOUT MODULE – Home Workout Exercises

Ab Roller

Bird Dog

Burpees (no audio overview)

Crunches

Deadlift

Dips

Step Ups

Hip Raises

Leg Raises

Lunges

Planks

Push Ups

Good Morning (no audio overview)

Rows and Resistance (no audio overview)

Side Squats

Sitting Rows

Shoulder Presses with Resistance Bands

Squats

Standing Rows

WORKOUT MODULE – Plans

12-week Calisthenics program

120-day home workout plan

Beginner gym workout plan

Intermediate gym workout plan

Advanced gym workout plan

WORKOUT MODULE – Stretches

90/90 Stretch

Butterfly Stretch

Extended Puppy Pose

Figure 4 Stretch

Frog Stretch

Knee To Chest Stretch

Lunge with Spinal Twist

Lunging Hip Flexor Stretch

Lying Pectoral Stretch

Lying Quad Stretch

Pretzel Stretch

Pririformis Stretch

Reclining Bound Angle Pose

Seated Neck Release

Seated Shoulder Squeeze

Side Bend Stretch

Sphinx Pose

Standing Hamstring Stretch

Standing Quad Stretch

Tricep Stretch

BONUS: Additional Exercise Library

Abdominal Clock Raise

Back and Forth Lunge

Bench Dip

Bench Hip Thrust

Bicep Peak Barbell Curl

Bodyweight Jump Squat

Bodyweight Squat Variations

Bulgarian Split Squat

Calf & Ham Stretch

Calf Stretch

Classical Chin-Up

Deep Push Up

Donkey Kicks

Dumbbell Calf Raises

Dumbbell Chest Supported Row

Dynamic Side Plank

Glute Floor Bridge

Glute Frog Pump

Hamstring Stretch: The Right way!

High-Incline Press

Hip Flexor Stretch

Incline Dumbbell Hex Press

Kettlebell Glute Deadlift

Kettlebell Glute Squat

Kettlebell Russian Swing

Knee Raises

Knee to Wall Ankle Mobility

Leg Raise

Mini Handstand

One Leg Glute Box Raise

One Leg Hip Thrust

Overhead Barbell Press

Overhead Squat Mobility Drill

Parallel Bar Dips

Paused Walking Lunges

Plank Shoulder Taps

Reach for the Sky Spine Mobility Drill

Resistance Band Hip Bridge

Ring Pull-Ups

Side Box Step-Up

Straddle Stretch

Sumo Squat

Triceps Kickback

Walking Kick Lunge

Wall Glute Bridge

Yoga Exercise Cobra

BONUS: Balanced Diet Plans

Clean Eating Recipes and Guide

28-Day Clean Eating Meal Plan 2nd Edition

Paleo Recipes and Meal Plan

Vegan Recipes and Meal Plan

BONUS: Recipe Video Library

Asparagus Omelette

Baked Meatballs

Baked Zucchini with Minced (Ground) Meat

Beef Cuts with Sweet Potatoes

Beef Stew

Blackberry Square

Boiled Shrimp with Pesto Pasta