COREGUIDEINTRODUCTION

WORKSHOW IT

SCIENCEBEHIND 7 MINUTE CORE

When going to the gym many people focus only on onemuscle group to reach their goal of a 'flatter stomach' likethe abdomen, but when you focus on one muscle group

and not the whole core area you make it more imbalancedand increase the likelihood for back pain and injury. While

still not getting the desired results of a flatter stomach.

Our 7 minute workouts work to strengthen muscles in thelower back, abdomen, deep core and are designed to helpdevelop them in co=ordination with your upper and lowerbody creating proper core strength and challenging yourstomach and lower back muscles to build better strengthand tone throughout. All in just 7 minute per day. Oh and

yes you will get a flatter stomach.

TRADITIONAL APPROACH OUR CORE APPROACH

Welcome to 7 Minute CORE. People that have used this programme on average have lost 2 inches from there stomach in just6 weeks when using these workouts in combination with the Core Weight Loss and Gut Health Diet Plan. However, you willalso lose overall body weight, improve your immunity, lift your mood and boost your energy levels but most of all, make yourcore muscles feel stronger, tighter and look more toned. Our core workouts improve your balance and stability and train the

muscles in your pelvis, lower back, hips and abdomen and deep core muscles to work in harmony. Simply, wake up, pressplay and workout for just 7 minutes a day and watch as your stomach looks and feels slimmer each day.  We recommend

you complete your 7 minutes first thing in the morning where possible for best results. This also helps to wake you up, givesyou an energy and mood boost for the rest of the day and kick starts your metabolism for optimal fat burning.

RESULTSMY FITNESS

FITNESSRESULTS & PROCESS

Core exercises are an important part of a well-rounded fitness program. Getting better and fitter is all about thecompounding effect of making small daily improvements - even as little as 1% - that add up to a huge number over time.

Exercise works in the same way. That's why in all of our 7 Minute CORE workouts week-by-week those smallimprovements in fitness and core muscle strength are met by incrementally increasing physical challenges. Starting at a

Beginner level, you can then progress up to Intermediate and on to the dizzying heights of Advanced Core. When youstart a programme that helps you reach that 1% improvement every day you will benefit from a huge number of

improvements in your body, health and fitness and core strength. These 7 minute workouts include a range of coreexercises but promise to deliver more than just a nice stomach. You will notice:

Stronger and Healthier Heart 

Reduced Body Fat

Improved Mood and Motivation

Increased Energy Levels

Better Muscle Tone and Core Strength

Decreased Risk of Disease

Improved Posture, Balance and Stability

PROGRESSTRACKING

TRACKINGMY PROGRESS

Often, we can be too subjective and emotional about our bodies and this has the power to de-motivate and distract usfrom progression. It’s important to remember that everyone who has ever created a tone, slim and healthy physique will

have followed one rule more than all others: Consistency is king. You just need to keep on going. That’s why we wantyou to track your progress. Print this page and put in your measurements each week for 6 weeks. Follow the guidelinesand watch as your continued effort pays off over time. Watch this video to know how to measure your stomach HERE.

STARTING FITNESS (CORE) LEVEL: WEIGHT: WAIST: GLASSES OF WATER PER DAY: MY MAIN GOALS ARE TO: & &

WEEK 1 MEASUREMENTS:

DON'T GUESS. ASSESS

TRACKING DON'T GUESS. ASSESS

FITNESS (CORE) LEVEL: WEIGHT: STOMACH: GLASSES OF WATER PER DAY: SIGN: DATE:

WEEK 2 MEASUREMENTS:

"If you had started doing anything two weeks ago, by today you would havebeen two weeks better at it". - John Mayer But... you actually are 2 weeks better with your core. Success is about dedicationand consistency.

TRACKING DON'T GUESS. ASSESS

FITNESS (CORE) LEVEL: WEIGHT: STOMACH: GLASSES OF WATER PER DAY: SIGN: DATE:

WEEK 3 MEASUREMENTS:

“Genius is one percent inspiration, ninety-nine percent perspiration.” ― Thomas A. Edison'

TRACKING DON'T GUESS. ASSESS

FITNESS (CORE) LEVEL: WEIGHT: STOMACH: GLASSES OF WATER PER DAY: SIGN: DATE:

WEEK 4 MEASUREMENTS:

Success is about dedication... dedication with your 7 minutes of exercise each morning. You've got this!

TRACKING DON'T GUESS. ASSESS

FITNESS (CORE) LEVEL: WEIGHT: STOMACH: GLASSES OF WATER PER DAY: SIGN: DATE:

WEEK 5 MEASUREMENTS:

'With hard work and dedication, anything is possible.'

- Timothy Weah

TRACKING DON'T GUESS. ASSESS

FITNESS (CORE) LEVEL: WEIGHT: STOMACH: GLASSES OF WATER PER DAY: SIGN: DATE:

WEEK 6 MEASUREMENTS:

'I will act and give my best with all my dedication.'

- Parineeti Chopra

MY SUCCESSAFTER 6 WEEKS

You've done it... 6 weeks of daily Core exercise. Well Done!Perhaps you feel like nothing has changed because you are looking at yourself everyday but now it’s time to compare themeasurements from the start to the end. It’s time to see if all of this healthy eating and Core exercise has paid off for your

first 6 weeks. But this journey doesn't have to end here... fitness & health is a lifelong journey of improvement.

STARTING WEIGHT: CURRENT WEIGHT: MY MAIN GOALS WERE TO: & & ACHIEVED: Y / N Y / N Y / N

We would love to know how you're doing do please keep us posted in our Facebook community atwww.facebook.com/7minutemornings or join our private group at www.facebook.com/groups/7minutemornings where

you can post pics, videos, motivation or get support and ask questions.

STARTING WAIST: CURRENT WAIST:

STAYINGHYDRATED

STAYINGHYDRATED

Staying hydrated improves your mood, gives glowing skin, boosts your energy, relieves fatigue andmakes you exercise better and helps keep a flatter stomach and avoid constipation! It's particularly

important when you increase your fibre intake so drink up! To help you to track it, here's a dailytracker to help you get your fill of 8 glasses each week!

WEEK:

MON TUE WED THU FRI SAT SUN

WEEK:

MON TUE WED THU FRI SAT SUN

STEPPINGFORWARD

STEP UPDAILY STEP TRACKER

An optical healthy lifestyle and fitness plan includes trying to walk 10,000 steps each day. We know that this can behard to find the time but how about simple and small steps; changing a coffee with a friends to a walk in the park,

taking the stairs rather than a lift, walking to the shops or train station or getting off the bus one stop earlier. Lots oflittle steps will add up to one big change in your health... so try to give it a go and STEP UP to the challenge!

Remember, core exercises alone will may not result in 'six pack abs', however when you add aerobic activity and ahealthy diet the results will really start to show.

Fill in a square for every 1000 steps you manage each day:

WEEK:MON TUE WED THU FRI SAT SUN

WEEK:MON TUE WED THU FRI SAT SUN

CHANGINGLIVES

PEOPLELIKE YOU

"It get’s to the Summer and you think I must get beach body readybut I never am! By doing 7 minutes a day and following a simplehealthier eating and lifestyle I have lost 10 lbs in the last 6 weeks,

including 3 inches from around my waist which is absolutelyamazing! I definitely feel much slimmer, my belly doesn’t feel as

bloated and I feel much more confident wearing bodycon dressesthat I was before 6 weeks ago".

"At first I was a bit sceptical about how much of an impact 7 minutescould really do. But, it’s amazing how much 7 minutes can impact my

energy all day long. I began on the 'beginner' level after taking theinitial fitness & core strength test and after just 6 weeks I already feeland look so much better. I've lost about a stone and a half and about

5 1/2 inches from my waist" I'm going to go on and try some of theother 7 minute programmes now too!

HEALTHIS NOT ABOUT THEWEIGHT YOU LOSE

YOU GAIN.IT'S ABOUT THE LIFE