HN-100 Natural Fitness Program

Visit HumanaNatura          Like Us on Facebook

Welcome to HumanaNatura’s HN-100 Natural Fitness Program!

NL HN 100 Snapshot

If you want to quickly achieve remarkable new natural fitness and lay the foundation for lifelong progressive health and well-being, the HN-100 Natural Fitness Program was created for you.

HN-100 was designed by HumanaNatura to help adults of all ages steadily and naturally remake their health, fitness, and quality of life through a structured, focused, and easy-to-follow daily fitness plan. With HN-100, HumanaNatura introduces and guides your initial use of all four of our transforming natural health techniques, and allows you to reliably and progressively improve the level of natural health, fitness, and vitality you enjoy each day.

As its name implies, HN-100 is an intensive 100-day health and fitness program. It is also a 100% science-based and natural program, and is 100% free for your personal use. HN-100 is intended as a superior, more natural, and more complete alternative to costly and more narrowly focused commercial diet and fitness programs, including P90X and many others.

With HN-100, you will spend about an hour a day in health and fitness promotion activities. This will set the stage for a sustained health commitment at this level throughout your life, while allowing you to experience firsthand the often startling benefits of HumanaNatura’s comprehensive, progressive, and engaging approach to personal  health and fitness.

HN-100: Rapid Health Gains

The HN-100 program incorporates and integrates all four of HumanaNatura’s groundbreaking natural health techniques: 1) Natural Eating, 2) Natural Exercise, 3) Natural Living, and 4) Natural Communities. HN-100 introduces and builds lasting fluency with our natural health and fitness system, via a personal fitness regime that you can immediately benefit from and then use to enrich your life and health for years to come.

With HN-100, give HumanaNatura about an hour a day and we’ll give you back a naturally fit body, and much more. In the HN-100 program, we will introduce you to HumanaNatura’s new, transformative, lifelong, and lifewide approach to natural health promotion – one that is surprisingly effective, naturally enjoyable, and adaptable to many different lifestyles, settings, and fitness levels.

When you have completed the HN-100 program, you will have a basic mastery of the key elements of HumanaNatura’s transformative natural health system, including: 1) daily use of our Natural Eating and Natural Exercise techniques, 2) implementation of your first Natural Life Plan within the HumanaNatura technique of Natural Living, and 3) your initial exploration of the sweeping and health-critical HumanaNatura technique that is Natural Communities.

Importantly, you will achieve HN-100’s many important benefits without added costs. The HN-100 Natural Fitness Program is offered free for personal and non-profit use, and requires no special equipment or foods. HN-100 is our way of introducing you to the HumanaNatura natural health system and thereby expanding our worldwide network of practitioners and advocates.

With HumanaNatura and HN-100, there never anything to buy and no obligations of any kind. HumanaNatura is a cooperative, not-for-profit organization. Your success at achieving healthy and enduring natural modern life is our mission, focus, and overarching goal.

Start HN-100 Today!

To start the HN-100 Natural Fitness Program, simply review and then begin implementing the 15 weekly sets of activities listed below.

Please pay special attention to the note at the bottom, including our Terms of Use and recommendation that you review your plans with a health care professional before starting HN-100.

In addition , please feel free to Contact Us anytime with questions while you  work to achieve progressive natural fitness and quality of life using HN-100 and the HumanaNatura system, now or anytime.

Wishing you new health and success as you begin HN-100. With about an hour a day of HumanaNatura guided health promotion activities, expect to experience your own personal health revolution in the next 100 days!

________________________________________________________________

THE HN-100 NATURAL FITNESS PROGRAM

The HN-100 Natural Fitness Program uses a progressive step-by-step approach, with new and ongoing activities each week for 100 days.

You will need about an hour a day for the program. In all cases, please discuss your participation in the HN-100 program with a health professional before beginning the program, and note that participation is subject to HumanaNatura’s  Terms of Use.

Whatever your current level of health and fitness, new natural health and vitality are waiting – for you – in HN-100. The sooner you start, the sooner you will see results!

> Week 1: The Foundation – Natural Eating

  1. Review this HN-100 summary page, and the HN Program Summary and Program Presentation
  2. Discuss your fitness plans with a physician able to assess your readiness for HN-100
  3. Review HN’s Our Plate Healthy Eating Guide, and Salad Meals and Steam Meals overviews
  4. Read the Natural Eating section of HN’s Personal Health Program
  5. Begin Natural Eating – with an initial goal of at least 90% of your daily diet following our guidelines

> Week 2: Explore Natural Exercise & Begin Walking

  1. Continue Natural Eating – for 90% or more of your daily diet
  2. Read the Natural Exercise section of HN’s Personal Health Program
  3. Read HN’s article Stepping Out
  4. Begin daily walks of at least 20 minutes, always ensuring your safety & staying within your physical capacity

> Week 3: More Natural Exercise – Adding Calisthenics

  1. Continue Natural Eating – 90% or more of your daily diet
  2. Continue daily walks of at least 20 minutes
  3. Begin the HN’s “Core” Calisthenics Workout 3-5 days per week, always ensuring your safety & staying within your physical capacity

> Week 4: Explore Natural Living & The Ten Dimensions

  1. Continue Natural Eating – 90% or more of your daily diet
  2. Increase daily walks to at least 30 minutes if you are able
  3. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  4. Read Ten Dimensions of Natural Living in HN’s Personal Health Program

> Week 5: Explore Natural Living & Natural Life Planning

  1. Continue Natural Eating – 90% or more of your daily diet
  2. Continue daily walks of at least 30 minutes
  3. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  4. Add two “Intermediate” exercises to your calisthenics workouts if you are able
  5. Read Creating Natural Life Plans in HN’s Personal Health Program

> Week 6: Explore Natural Living – First Self-Assessment

  1. Increase Natural Eating to 95% or more of your daily diet
  2. Increase daily walks to at least 40 minutes if you are able
  3. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  4. Add two new “Intermediate” exercises to your calisthenics workouts if you are able
  5. Assess your health landscape – step 1 in our 7-step planning process – using Worksheet 1

> Week 7: Halfway Point – Transitioning To Natural Living

  1. Continue Natural Eating – 95% or more of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  4. Add two new “Intermediate” exercises to your calisthenics workouts if you are able
  5. Review your health landscape assessment & revise as needed

> Week 8: Draft Your First Natural Life Plan

  1. Continue Natural Eating – 95% or more of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  4. Add two new “Intermediate” exercises to your calisthenics workouts if you are able
  5. Draft your first Natural Life Plan – steps 2-4 in our planning process – using Worksheet 2

> Week 9: Advanced Exercise & Refine Your Life Plan

  1. Continue Natural Eating – 95% or more of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Add 5 wind sprints or 10 minutes of hills to your walks if you are able
  4. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  5. Add one “Intermediate-Advanced” exercise to your calisthenics workouts if you are able
  6. Refine your first Natural Life Plan – step 5 in our planning process – using Worksheet 2

> Week 10: Implement Your Natural Life Plan

  1. Continue Natural Eating – 95% or more of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Continue 5 wind sprints or 10 minutes of hills on your walks
  4. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  5. Add one new “Intermediate-Advanced” exercise to your calisthenics workouts if you are able
  6. Implement the 30-day items from your Natural Life Plan – step 6 in our planning process

> Week 11: Advanced Exercise & Implement Your Life Plan

  1. Continue Natural Eating – 95% or more of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Increase to 10 wind sprints or 20 minutes of hills on your walks if you are able
  4. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  5. Add one new “Intermediate-Advanced” exercise to your calisthenics workouts if you are able
  6. Implement the 30-day items from your Natural Life Plan – step 6 in our planning process

> Week 12: 100% Natural Eating & Explore Community

  1. Increase Natural Eating to 100% of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Continue 10 wind sprints or 20 minutes of hills on your walks
  4. Continue HN’s “Core” Calisthenics Workout 3-5 days per week
  5. Add one new “Intermediate-Advanced” exercise to your calisthenics workouts if you are able
  6. Implement the 30-day items from your Natural Life Plan – step 6 in our planning process
  7. Read Natural Communities in HN’s Personal Health Program

> Week 13: Complete 30-Day Actions & Explore Community

  1. Continue Natural Eating – 100% of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Continue 10 wind sprints or 20 minutes of hills on your walks
  4. Continue HN’s Calisthenics Workout 3-5 days per week – Core workout plus at least four “Intermediate” to “Intermediate-Advanced” exercises
  5. Implement the 30-day items from your Natural Life Plan – step 6 in our planning process
  6. Identify 3-5 potential community health promotion activities

> Week 14: Assess Your Initial Life Plan Actions

  1. Continue Natural Eating – 100% of your daily diet
  2. Continue daily walks of at least 40 minutes
  3. Continue 10 wind sprints or 20 minutes of hills on your walks
  4. Continue HN’s Calisthenics Workout 3-5 days per week – Core workout plus at least four “Intermediate” to “Intermediate-Advanced” exercises
  5. Assess the 30-day actions from your Natural Life Plan – step 7 in our planning process
  6. Prioritize potential community health promotion activities

> Week 15: Learn & Prepare For Ongoing Natural Life

  1. Continue Natural Eating – 100% of your daily diet
  2. Spend two days away from home & work – exercise is optional
  3. Assess your progress and learnings from the HN-100 program
  4. Draft and refine your second Natural Life Plan (planning process steps 1-5)
  5. Include at least one community health promotion activity in your new plan
  6. Prepare to implement your new Natural Life Plan (planning process step 6)
  7. Write to HumanaNatura and give us feedback on your HN-100 experience

________________________________________________________________

Congratulations!

If you’ve followed our weekly activities for 100 days, you have now completed HumanaNatura’s HN-100 Natural Fitness Program. Likely, it has been a powerful and challenging time, and perhaps a journey and time of discovery too.

At this point, you should be enjoying transformative new natural health, vitality, and well-being. And you are likely in or approaching the best fitness of your life. These changes reflect the revolutionary science and power of sustained modern natural living the HumanaNatura way – even for as little as 100 days.

As importantly, we hope you have gained a new and re-naturalized outlook on your life, and on modern life more generally, and can now see the enormous natural potential for ongoing progressive health improvement and human development waiting in our lives and the modern world around us.

We hope you will dedicate yourself to your open-ended natural health potential, and encourage others to explore what we each and all might become through a sustained commitment to naturally health-centered modern life.

As a next step, we would encourage you to consider HumanaNatura Certification as a means to advance your personal or professional health and quality of life promotion goals. Certification can help you to more deeply explore HumanaNatura and will demonstrate your mastery of our science-based natural health system.

Please feel free to contact HumanaNatura anytime – we would enjoy hearing from you and learning about your experiences using HN-100!

________________________________________________________________

Note: Before beginning HN-100 or any fitness program, please discuss your plans with a physician or health care professional qualified to assess your readiness for the program. All fitness programs include inherent risks and your use of HN-100 is subject to HumanaNatura’s Terms of Use. Never exercise in ways that are unsafe or beyond your physical capacity. Please Contact Us with any questions you have – free and confidential online coaching in the use of our health programs is an important  part of the HumanaNatura natural health system.

Copyright HumanaNatura. All rights reserved – please contact us for information on distributing or re-publishing the HN-100 Natural Fitness Program.

  1. #1 by Lucia on July 12, 2013 - 16:46

    Hi there! Would you mind if I share your blog with my facebook group?
    There’s a lot of people that I think would really appreciate your content. Please let me know. Many thanks

    • #2 by mlundegren on July 12, 2013 - 16:57

      Please do, Lucia…all HumanaNatura materials are free for personal and non-profit use. Thanks for your interest!

  2. #3 by jonathan garcia on March 4, 2014 - 06:22

    Exelente su programa de dieta y ejercicio fisico natural los felicito!!! Quiero recibr cursos de estos de salud gracias estoy muy agradecido soy paciente diabetico gracias

  1. Seven Questions – The 6th Edition « NaturaLife
  2. Optimal Fitness – Simple & Not « NaturaLife
  3. 10 Reasons To Use HN-100! | NaturaLife
  4. HN’s April Health Challenge! | NaturaLife
  5. HN’s October Health Challenge! | NaturaLife
  6. HN’s April Health Challenge! | NaturaLife
  7. HN’s October Health Challenge! | NaturaLife
  8. HN’s April Health Challenge! | NaturaLife
  9. HN’s October Health Challenge! | NaturaLife
  10. HN’s April Health Challenge! | NaturaLife

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: