VIBRATE HIGHER PROGRAM

FREE MINDSET, NUTRITION & FITNESS GUIDE

* You can start at any point. Mark this date down and do this for

21 days straight to make it a habit and 90 days to make it a lifestyle.

RESULTS

THIS FREE HOME PROGRAM LED BY NINKO, WILL IMPROVE YOUR MINDSET, NUTRITION & FITNESS LEVEL. ULTIMATELY IMPROVING EVERY ASPECT OF YOUR LIFE. THIS PROGRAM IS 100% ABOUT CHANGING YOUR MINDSET & INCREASING YOUR SELF DISCIPLINE. TRY IT FOR 21 DAYS STRAIGHT BEFORE MAKING A DECISION ON GIVING UP OR CONTINUING. YOU CAN CHOOSE TO WORKOUT WITH NINKO (FREE HOME WORKOUTS FROM THE 1ST TO 21ST OF EACH MONTH VIA INSTAGRAM @NITROLIFESTYLE) OR DO YOUR OWN WORKOUTS. NINKO BELIEVES HIS PURPOSE IS TO HELP OTHERS AND GIVING YOU ALL HIS KNOWLEDGE AND EXPERTISE FOR FREE TO HELP EVERYONE GET BACK ON TRACK AFTER A TOUGH YEAR WITH THE PANDEMIC.

NINKO WANTS TO HELP YOU MOVE FORWARD BY MAKING YOURSELF A PRIORITY.

 

COMPLETE DAILY

Vibrate Higher Lifestyle Program: Beginners (Low Impact)

1) Follow The Vibrate Higher Nutrition Plan

2) 10 Minutes Of Exercise: Ninko will lead this via virtual training videos

- For guided longer workouts, meditation & stretching, join the Nitro Online Community

​​3) 10 Minutes Of Stretching

4) 5 - 30 Minutes Of Meditation

5) Read/ Listen via Audio Book To 5 To As Many Pages You Want Of Any Self-Development Book  

- We Recommend Starting With Good Vibes, Good Life By Vex King

 

 

Vibrate Higher Lifestyle Program: Intermediate To Hard

1) Follow The Vibrate Higher Nutrition Plan

2) 10 - 60 Minutes Of Exercise: Ninko will lead 10-minute workouts for free via social media.

- For guided longer workouts, meditation & stretching, join the Nitro Online Community

3) 10 - 30 Minutes Of Stretching

4) 10 - 30 Minutes Of Meditation

5) Read/ Listen via Audio Book To 10 To As Many Pages You Want Of Any Self-Development Book

- We Recommend Starting With Good Vibes, Good Life By Vex King

BONUS: Feel free to include other strength exercises like push-ups, planks, sit-ups, squats and cardio daily. No set amount. These exercises are all bonus work. Ninko will be doing live 10 minutes follow along  workouts on instagram for both levels daily (uploaded by 12pm EST). Those who want 1 hour of guided exercises, stretching, meditation + access to 100's of home workouts: JOIN THE NITRO ONLINE COMMUNITY TODAY. Live workouts via zoom are done daily at 6:45am Eastern Standard Time.

 

Do All Of This Once Daily, Or Even 2-3 Times Per Day. If You Fall Off Track, Get Back On Track Right Away.

Never Go Two Days Without Doing The Above. Create A Healthy Lifestyle On Bettering Yourself Daily.

 

 

VIBRATE HIGHER NUTRITION PLAN

This nutrition plan was developed from the research of Andre Simoneton, Vex King's book Good Vibes, Good Life and concepts from Ninko's 18 years in the fitness industry. There will be no calorie counting. Drink water and lots of it . Try your best to drink 8 -16 cups (3-4 litres) per day. Remember that our bodies are 70% water, fuel it right.

  

What you consume, consumes you; what consumes you, controls your life.

"Everything you eat and drink is important, as it affects your vibration and reality. Think about it: how can you feel good if you don't ingest good foods and good fluids?

The foods that leave us feeling sleepy and sluggish are those that vibrate at a lower frequency. Hence, when we eat them, our vibration also changes. A lot of these foods are junk foods - and, unfortunately, they're engineered to taste great. For this reason, some of us tend to overindulge in the bad stuff, and it doesn't just dampen our mood but also adds on extra pounds and makes us vulnerable to illness."

- Vex King

A study by the French engineer André Simoneton published in Le Courrier de Livres in Paris in 1949 and entitled Radiations des aliments showed how the vibration of the foods where correlated with human health.

Simoneton discovered that humans must maintain a vibration of 6500 angstroms for them to be deemed healthy (an angstrom is a unit measuring 100 millionth of a centimetre, used to express the size of electromagnetic wavelength).
 

Highest Vibrational Foods

First Category: Fresh fruits, raw vegetables, whole grains (pasta & bread), rice (brown or white), quinoa, olives, almonds, peanuts, cashew nuts, hazelnuts, almonds, sunflower seeds, soy, beans, olive oil, healthy smoothies, & coconut. The more you consume water and foods grown from the earth the better.

* You can consume foods from this category every single day for every meal

Second Highest Vibrational Foods

Second Category: Cooked vegetables (includes potatoes), dairy milk (includes non processed cheese & plain 0% greek yogurt), whey isolate protein, vegan protein, butter, eggs, honey, fish + seafood, peanut oil, sugar cane and red wine (limit to 1 to 2 cups). Red wine contains powerful antioxidants that protect your blood vessels and may prevent blood clots. 

*Enjoy 1 to 2 servings per day of any food item from this category

Lower Vibrational Foods

Third Category: Cooked meats, sausages, coffee and tea, chocolate, jams, cereals, processed cheeses and white bread.

These items can be consumed any day of the week but just once per week.  For example, every Monday you plan to have cereal & coffee for breakfast and every Friday is your meat day (one meal only).

*Enjoy items from this category for one meal per week.

Lowest Vibrational Foods

Fourth Category: Margarine, alcohol, spirits, refined white sugar and bleached flour.

These items can be consumed any day of the week but just once a month. For example, it's ok to have baked goods on Monday & an alcohol beverage like a glass of scotch on Friday. This category is optional.

*Enjoy items from this category once per month max.

EXAMPLE DAY

WAKE UP: Drink 2-4 glasses of water.

BREAKFAST: Drink 1-2 glasses of water with fruits & veggies or enjoy a healthy smoothie using nut milk or eggs with whole grain toast (no butter).

LUNCH: Drink 2-4 glasses of water with rice or potatoes, veggies & beans.

 

DINNER: Drink 1-2 glasses of water with rice/ pasta/ whole grain bread, veggies & fish or seafood.

 

SNACKS: Drink 1-2 glasses of water veggies with hummus, fruits with cottage cheese, rice crackers, or nuts.

BEFORE BED: Drink 1-2 glasses of water.

The more you consume water and foods grown from the earth the better.

MEDITATION GUIDE​

Meditation helps you arrive at conscious awareness of the present moment - and that's a powerful tool to use in every part of your life. You practise meditation by being fully present at the moment via your senses, while calmly observing your thoughts, emotions and bodily sensations - from a distance, without judgement (Vex King).

Breathing is the key to meditation. It's through breath that we reinforce our vital force, our life energy. With each breath, we're allowing life force energy to enter every cell of our body so it can vibrate with new life. As we take fuller and more controlled breaths, this enables our nervous system to calm us down, increasing our vibration (Vex King).

Here is a short relaxation meditation that you can start with:

1) Find a quiet place other than your bed (Easy to fall asleep). Being in nature or a dark room is recommended.

2) Creating a relaxing ambiance is essential. Play relaxing music like yoga, spa or nature music if your indoors.

3) Set a timer of your liking (start with 5 minutes) and keep your phone on airplane mode to avoid distractions.

4) Close your eyes the entire time.

5) The most important step is to practise inhaling (breathing in) every breath through your nose and exhaling (breathing out) through your mouth.

6) Clear your mind and focus on the present moment. 

7) Practise daily.

Please spread the love on all your social accounts if you find value in the Vibrate Higher Lifestyle. Please use the hashtags #vibratehigherlifestyle & #nitrofamily and please tag @nitrolifestyle so I can like and repost you.

If you're interested in getting in touch, DM me on Instagram.

Let's do this Nitro Family! I'll be starting this version of the program myself this January 1, 2021 & providing workouts from the 1st to 21st of each month.

- Coach Ninko

FOLLOW ME ON INSTAGRAM @nitrolifestyle & @nitrofam

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