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The Wellness Revolution

The Complete Exercise Program

By Vanessa Helm

My complete weight loss program; (the workouts and the diet) holds no grudges, pulls

no punches, knows no boundaries, takes no prisioners! You are required to wear ankle

and wrist weights, including a weighted vest throughout each workout. It helps you burn

up to 75% more calories than the traditional way to exercise. This goes for all my

workouts!

The Balance Challenge workout

Between the three sets of the following exercises, you only get 10 seconds of rest. You can do

supersets (doing two exercises back to back with no rest in between), trisets (three exercises

performed back to back with no rest in between), or Giant set blasters (four or five exercise

performed back to back with no rest in between). Remember the concept: GO HARD OR GO

HOME!

Squatted double or alternate cable row

o The object of this exercise is to squat like you’re sitting in a chair with

your thighs parallel to the floor, and your shins perpendicular to the floor,

and your toes in line with your knees. You have to stay in that squat

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position until the entire set of rows is done. Do them with smooth,

controlled movements.

Squatted lat pull-down

o This move is just like the seated lat pull-down. All you have to do is just

do it originally-just in a different (more effective position that gives your

lower body and core some work to do, such as stabilization).

Sumo-powered bent over or lunged out cable chest press

o This exercise is like the Incline bench press, but that world is turned

upside-down, and it is done in a sumo-squat position with cables. Your

thighs still have to be parallel to the floor and your shins have to be

perpendicular to the floor, along with your toes in line with your knees.

Stay in that sumo squat position until the set of chest press is done.

Remember this. Smooth, controlled movements. **Warning! This

exercise is a sumo wrestler’s technical stance. Whatever you do, never let

your knees roll forward. They have to stay put throughout the set.

Wall-seated or lunged out dumbbell curls

o This exercise is like you’re doing dumbbell curls sitting in a chair, but

you’re not. It’s a wall sit that you hold, but you are working your biceps

while you’re at it. You have to stay in that position until the whole set of

dumbbell curls are done.

V-seated or lunged out dumbbell triceps extensions

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o With this one, only your tailbone is supposed to be on the pod or bosu,

and no body parts should be on the floor. Both your upper and lower

body should be perfectly straight and it is very important to keep your

abs tight and contracted throughout the entire set. This exercise is like

the incline lying triceps extensions, but you are not even lying on a bench;

you are resting your tailbone on something comfortable on top of a squat

jumping box, like a pod or a bosu. You will vibrate and work on your

balance. **If you like, you can do the triceps extension in lunging position

instead of in a v-seat. Why not try the walking lunge and combine it with

the triceps extension? If you choose not to move the lunge and stay in

the lunge position until the entire set of triceps is complete, 1) you will

have to do 2-4 sets of it. Do two sets on one leg, and two sets on the

other leg.

The 20.0 magnitude earthquake

o This exercise is done in a v-sit, but your tailbone is on the bosu or pod,

and your back and legs are perfectly straight. It is just like the Russian

twist, but you will vibrate and work on your balance.

Twisted sister I

o You finally got lucky just now. You get to do this on the Swiss ball. You are

combining a crunch, sit-up, side crunch, glute drop, pelvic tilt, and

Russian twist all in one. Doing both sides in a set make one rep. You still

have to go in a slight ball bridge.

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Twisted Sister II

o With this move, you will be starting in a plank position. Make sure to

keep your body parallel to the floor at all times. Pivot your lower body to

one side and perform a push up, then switch sides and do another push

up. That’s one repetition. Do 10 reps.

Sumo-Squatted shrugs

o This exercise is like the seated shrug, but you are not (I repeat) sitting in a

chair at all. You are giving all your leg muscles something to do while you

work your traps and pinch your scapule together. Stay in that position

until the entire set of shrugs is all done. Remember, whatever you do,

never let your knees roll forward! Remember: Your toes should be in line

with your knees at all times.

Swiss ball bridge reverse Horizontal band or cable pull-down

o This exercise is definitely the lat pull-down that works more than your

lats. They also work your serratus anterior and arms. You are not doing

them with your body perpendicular to the floor. You are doing them in a

bridge with only your shoulders and head relaxing on the Swiss ball. Your

core has to be up and abdominals are to be contracted at all times

throughout the set. You can use the cables or tie a resistance band

around a pole or a post.

Wall-seated one-legged extensions

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o Being in a wall seat, one foot is supposed to be on the floor while you lift

the other one off the floor, and just go with the flow, bending and

extending your leg just like you would with the seated machine leg

extensions and the standing leg extensions. You are not doing the

machine. You are going to stay in that wall seat until the whole set is

done on BOTH legs.

Christmas Crab Waist Whittler

o This move not only strengthens and chisels your core, but it will also

challenge and improve your balance. Start in a side plank position with

your top foot flat on a pod or wide-way dumbbell, working and stabilizing

your leg muscles. Bottom hand should be flat on the pod or long-way

dumbbell. Your bottom foot should stay 3 inches off the floor. Just like

you would do the tradition bicycle maneuver, bring your top elbow and

your bottom knee across the body and let you knee touch your elbow,

keeping you core tight throughout the entire set and return to start

position. That’s one rep. Do 8-10 reps, then switch sides and repeat.

Please remember to keep your abs tight (in order to feel more intensity in

your abs and obliques) throughout the entire set on both sides, and do

these every day to practice your balance. EVEN CRHISTMAS CRABS HAVE

PHENOMENAL BODIES!

My Four-corner circuit

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Repeat this circuit 3 more time with little or no rest in between! For each side and exercise, do

10 reps. The object of this workout is to cut all four corners and tone every muscle on each side

and corner with each exercise. Do this workout at least three times a week. This workout works

your whole core while curing the boredom of other muscles!

Plank (pivoted lower body)

o Iron fist push-ups

This is not like an ordinary push-up. That means you will not do pushups

in a straight body form. You will pivot your lower body on one side and

keep it there until one set of pushups is done. You will do the pushups on

your knuckles. Not the palm of your hands or fingers. Just start in a

pivoted plank position with YOUR KNUCKLES ON THE FLOOR. NOT THE

PALMS OF YOUR HANDS! Do them just like you would do normal

pushups. Switch the pivot to the other side and repeat. Turn straight to

side plank position and do the Christmas Crab Waist Whittler.

Side plank (straight)

o Christmas Crab Waist Whittler

After doing 10 sets of this,

o One arm horizontal cable row (should be done with the top arm). You can use

resistance toning bands if you don’t have access to a cable machine. Do 10 reps.

Turn straight to bridge position.

Bridge (pivoted upper body to traditional/vise versa (Stay in that bridge variety until

the entire part of the four corner circuit is done)) Do 10 reps on each side and exercise.

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o Bridged out One arm horizontal cable chest fly on working arm

o Bridged-out side combined crunch on working side

o Front bridged-out crunch

o Bridged out side combined crunch on the other side

o Bridged out One arm horizontal cable chest fly on the other arm

Side plank (straight)

o One arm horizontal cable row (should be done with the top arm). You can use

resistance toning bands if you don’t have access to a cable machine. Do 10 reps.

o Christmas Crab Waist Whittler

o Move straight to pivoted plank position on knuckles.

Plank (pivoted lower body)

o Iron fist push-ups

Let’s do another set of these

My HIIT Treadmill Routine

This treadmill routine will last for 30 minutes, helping you burn 350-400 calories in the

process. This kind of HIIT will not let you rest at any time during the workout. Rest is for

the weak only.

1) For the 1-minute warm up, start with a speed of 4.0.

2) After that, pump up the volume; what I mean by that is to elevate the incline all

the way up to 15 incline.

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3) After it gets up to 15, immediately put it back down to 0 incline (or turn down

the volume.

4) Right after that, turn up the sound system; what I mean by that is to sprint at a

range of 9.5-10.5 for 30 seconds, and then lower the speed to 4.3, or lower the

sound system.

5) Repeat steps 2-4; 15 times each with NO REST IN BETWEEN.

6) Cool down as instructed on the treadmill for an additional 5 minutes.

The Five Corner Six Throwdown

Each miniature treadmill section is 6 minutes total, but you will be splitting it all up into

five 6-minute “mini” cardio sessions and putting two-toner supersets in between the sessions.

For each mini cardio session, you will be following the same procedure as the original Vanessa

Helm HIIT routine, but you just have to burn as many calories as possible for each session. The

total cardio time is 30 minutes. Following each session, you will be taking a strength break with

a superset or triset of exercises (which should take no more than three minutes of the pausing

time on your treadmill); you have to complete the toning circuit in that particular amount of

time. For each toner, you will do two sets of 10 reps or 1 big set of 20 reps. You see, the entire

workout should take in between 45-60 minutes. Short on time? Just take two minutes off each

mini cardio session, and the total time will be 20 minutes and the entire workout is between

the time of 35-50 minutes! You have to stretch in the sauna. That mini toning session should

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consist of one or two body part(s) that is adjacent to each other. It’s all work and no rest. Like I

said, rest is for the weak! Here is a sample routine of what you should do.

Cardio session #1

Back and biceps

o Lunged out platformed one arm kettlebell row

o Concentration kettlebell bicep curls in same position

o Stay in that position until the entire circuit is done!

o Please remember to keep your abdominals contracted throughout!

Cardio session #2

Chest and triceps

o Party-packed push ups

5 on fingertips

5 on knuckles

5 on left foot toes (one foot)

5 on right foot toes (one foot)

o Kettlebell overhead triceps extensions in a half-squat in the step 360 bosu

platform

Cardio session #3

Traps and shoulders

o Sumo-squatted dumbbell shrugs

o Shoulder presses in the same position

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o Stay in that position until the entire circuit is done!

o Please remember to keep your abdominals contracted throughout!

Cardio session #4

Legs

o Dumbbell squats on the step 360 bosu platform

o Walking lunges with butt kicks with the same tools

o Calf raises

Cardio session #5

(Last but not least) Abdominals (all on the regular bosu on top of the step 360)

o Push crunch with kettlebell (10)

o Pelvic tilt (10)

o Combined crunch (10)

o Side crunches (10 per side)

o Russian twists (10 per side)

o Christmas crab waist whittler (10 per side)

o 60 abs all together!

Do this work out for the indicated amount of time 4-5 times a week, and I promise you’ll see

change in your figure in six weeks, as long as you don’t ever cheat on the following diet! It’s no

easy diet to stick to! It ain’t easy being primal!

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Six corner Five Throwdown

This one will possess the prowess of crazy elevations on the treadmill, like I mentioned. Be

prepared for them when they come. You will not get any rest in between! The 30 is split up

into six 5-minute cardio elevationals!

Crazy Elevation 1

Bodyweight move 1: Pull ups with leg-raising leg extentions (30)

Crazy elevation 2

Bodyweight move 2: Push-ups with butt-kicking leg curls (30 push-ups with 15 on each leg (Note: Please remember to keep the toes of your working leg off the floor!)

Crazy elevation 3

Bodyweight move 3: Arm circles (15 clockwise, 15 reverse clockwise)

Crazy elevation 4

Bodyweight move 4: Bodyweight squats (15)

Crazy elevation 5

Bodyweight move 5: Alternation Walking lunge (15 per leg)

Crazy elevation 6

Bodyweight Grand Finale: Abdomination (Remember the abdomination routine from workout #1. Do that finale for this one!)

More workouts are coming soon! Look out for them!

Eating plan

Grocery list (Please don’t buy any potatoes, sweet potatoes, apples or bananas!)

Fruits

o Citrus fruits (oranges, tangerines, lemons, limes, grapefruit, clementines)

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o All berries (strawberries, blueberries, blackberries, loganberries, elderberries,

boysenberries, gooseberries, etc)

o All Tropical fruits (mangoes, papayas, pineapple)

o Persimmons

o All other un-starchy fruits ever discovered or found

Vegetables (no salads, please!)

o Dark, green leafy veggies (spinach, kale, greens (mustard, collard, turnip))

o Broccoli

o Cauliflower

o All colored Bell peppers

o Beets

o Beet greens

o Broccolini

o All other un-strachy vegetables discovered

o Unsalted and raw Nuts and seeds

Almonds

Pecans

Walnuts

Pistachios

Hemp

Flax

Pumpkin

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Other discovered nuts and seeds

Please alternate and balance your six small meals a day regimen with a variety of a fruit,

veggie, and an ounce of nay nut or seed, just as long as it’s raw! The food that is on this

restricted diet plan has to be raw and natural at all times! No acceptions! No

explanations! No expectations! That’s the bottom line!

No trespass list (Violators are prosecuted!)

o Meat of any kind/seafood of any kind

o Dairy of any kind

o Grains

o Peanut butter

o Starches

o Starchy produce (already mentioned earlier)

o Legumes (beans, peas, soy and peanuts)

o Sodium and salt

o Hot, flavored peppers

o So-called snack foods (potato chips, pretzels, crackers, etc.)

o Breads, cakes, pies, Danishes, doughnuts, pizza, pasta, rice, etc.

o Produce with natural sodium (such as hot chili peppers)

o Olives

o Carrots

o Apples

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o Potatoes

o Sweet potatoes

o Bananas

o Other root vegetables

o Processed man-made foods

o International and gourmet goods

o Foods with Food additives

o Fats

o Oils

o Cooked produce

o Sweets

o Candy

o Baked goods

o Ice cream

o Non-dairy products

o Salads and Cole slaws

o Dressings

o Gravies

o TV dinners

o Sauces

o Vegan foods with food additives and ingredients

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o Any other dangerous and harmful, could-be poison foods, condiments and

additives.

IMPORTANT!!!

Why aren’t apples on this diet? You don't know if they are poison. That's what happened to Snow White (Disney princess) and WWE Giant the Big Show (aka. Paul Wright). Here are the stories.

In the animated move Snow White and the Seven Dwarfs, Snow White was trapped by the wicked witch, who was the evil queen's handmaid. The witch offered Snow White a poison apple and told her to have a bite. So Snow White took a bite out of that apple, and just like that, it made her sick. The witch got a kick out of it!

On a 2005 edition of WWE Friday Night Smackdown, The Big Show was a guest on the wrestling talk show Carlito's Cabana. Carlito had a big basket full of apples in the ring. The Big Show picked up an apple from that basket, and just ate the whole thing while choking the life out of Carlito. The show didn't know that the apple was poison, because he was thinking about choking out every breath of Carlito. As soon as he ate the apple, his stomach got upset. Then Carlito gave the Big man a beating.

The two victims of the poison apple incidents that I just mentioned had to pay for taking those chances and making those mistakes! You don't want to be the next victim of the poison apple incidents and neither do I!

Please eat clean at all times and never cheat on this diet. Don’t even dine out at any fast

food, gourmet, international, or bakery/deli restaurant! If you ever cheat on this diet

with anything or combination on the no trespass list, there will be consequences!

Every month, from the 14th to the 20th, all participants of my program are required to go

in a seven day pomegranate juice cleanse for that period. During that time, they can’t

eat any solid food whatsoever. They will be on nothing but water and one cup of

pomegranate juice a day. They have to do that cup of juice at 6:00pm sharp. They will

abide by this monthly cleanse for a total of 96 days a year. This is on the program to

make sure nobody gets overweight or obese! It’s REQUIRED and it’s MANDATORY.

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A WORD ABOUT SUPPLEMENTS

If you are thinking about taking Hydroxicut, Xeanerin, Stac-2 XPLC, or any other fat burning

diet pill, your doctor, pharmacist, nurse, or physician have to recommend them, or either

ask them if and only if one of them are even right for you. Don’t do it at your own risk!

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