21 Days. Discovering and Stretching the Bounds of Human Potential. Copyright Phil Kaplan, 2017, All Rights Reserved Page 1

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1 21 Days Discovering and Stretching the Bounds of Human Potential Copyright Phil Kaplan, 2017, All Rights Reserved Page 1

2 Day 16 Here s a reminder, presented originally on Day 14, of the four-day block we re in now: Day Routine Nutrition 14 Tri-Sets Alternated with Brief Aerobic Sessions Protein Day 15 Functional minutes of Aerobic Exercise Protein Day 16* Tri-Sets Alternated with Brief Aerobic Sessions Protein Day 17 Functional 6 (twice through) + 15 minutes Aerobic Exercise Super-Compensation Day * Today, if you re not sore and you feel energized and motivated, feel free to add an additional tri-set and with it an additional 2 ½ minute aerobic segment with 1 or 2 all-out bursts. Today I m going to ask you to consider a meditation. It won t be odd or ask you to do anything that conflicts with any of your beliefs. It s simply developing a greater awareness of the power you have to align your thoughts with your outcomes. You ve heard me talk about the PsychoSpiritual line, the invisible spectrum of thoughts, ideas, and senses beyond the five you know that is unique to you, that is, in part, inherent as a part of who you are, and that is shaped and stretched by your life experiences. There is an extensive body of evidence to show to efficacy of meditation as a modality for change, so much so that it s now part of the standard paradigm in rehab and recovery programs. For our purposes, medication simply means a guided imagination. You can do this for 2 minutes, 5 minutes, or if you feel very connected, up to 12 or 15. You can do it any time of day but you must be in silence or surrounded only by sounds of nature (when you become very adept at this you may be able to block out noise but at first it s best to allow yourself to be free from distraction. Before I outline the meditation, Principle #31 shares a summation of the existence of a driving force, passion, as it lives along that spectrum between Mind and Spirit. Principle #31 - The PsychoSpiritual Line requires attention to discover passion, the emotion of proactive healing. Passion emerges when a sense of desire meets a course of action aligning at the level of heart and mind. If we consider that desire is innate and action is prompted by a series of decisions, we must acknowledge that passion is born and cultivated somewhere in between the two points, Mind and Spirit. The line that connects these two points is referred to as the PsychoSpiritual line and developing an ability to recognize its presence and power allows for a mindset of congruence further neutralizing negative emotion and putting the body in a vibrational state of healing. Copyright Phil Kaplan, 2017, All Rights Reserved Page 2

3 We might say that passion is the flame of desire, and that s precisely what you re going to meditation upon. The idea is to connect with your true desire, recognizing it might have been squashed by the many who told you to be reasonable, be safe, and avoid risk. With Principle #32 expressed, I ll share the simple details of the meditation: Principle #32 Desire (the spark of passion) in adults must be unburied. While Desire ideally sits upon the PsychoSpiritual line, and raises to prominence in childhood, the advice of teachers, parents, mentors, and guides encourages us to conform, to avoid daydreaming, and to fit into norms, desire is buried and if passion is to be fully ignited, desire must be brought to the surface requiring activation or reactivation of mental and spiritual access and power. Here s how the meditation works. THE IGNITING PASSION MEDITATION Sit quietly with your back straight in a comfortable position but not one in which you might fall asleep. Concentrate on slow steady breaths to achieve relaxation. You ve already learned to visualize LifeForce as Light, so staying with that imagery, begin by focusing on the LifeForce in your heart. See, feel, light and heat radiating from the space deep in your chest, and embrace that light also allowing it to embrace you. Feel the connection with it and know that it is your deep desire, the truest want that lives in your heart. Allow it to brighten and intensity and if anything presents itself as a blockage, stay with the imagery until you can get that Light to radiate brilliantly within. Begin to imagine a line that runs between your ears, but create this line outside of the boundaries of your five-senses reality. In other words, allow the line to extend far in both directions, and recognize this as your PsychoSpiritual Line. Allow the Light of Desire to throw sparks, even flames, up to that line, until a new ball of Light forms. This is your deepest desire igniting your passion, and as you hold that image, allowing it to take on a presence, quietly sit and listen. Hear what your inner voice says. Ask yourself quietly what it is that you really want and whether or not you get an answer, just feel that passion reigniting, knowing it is your own. Don t seek an immediate outcome from this meditation. Just integrate it into what you already do, realizing we are now finding a new level of congruence, one that rises us above the blockages of the past, the negative thoughts, the negative voices, and allows us to reconnect with who we really are. Copyright Phil Kaplan, 2017, All Rights Reserved Page 3

4 IN SUMMARY DAY #16 EXERCISE Perform the Tri-Sets with the aerobic intervals as indicated for your type You ll do two (2) All-Out Bursts within each brief aerobic segment as noted Within the aerobic intervals, be sure to go all-out for 12 seconds where indicated. Walk slowly but do not come to a complete stop until your heart rate is under 90. Note how long it takes from the completion of the exercise to the completion of the cooldown. NUTRITION This is a Protein Day. If you haven t yet, consider supplementing with an EFA supplement or coconut oil daily (protein sparing) Be sure to hydrate frequently and consistently with spring water. Prepare for a Super-Compensation Day tomorrow (Day #17) where you ll eat precisely as you have been on protein days, but you ll add back the slow release natural carbohydrate in servings 25% larger than you re now used to. LIFESTYLE NOTES Stay with the Morning Prayer and pre-bedtime Gratitude Journal Incorporate the Igniting Passion Meditation. Laugh!!! A lot. And listen to whatever music relaxes you. Enjoy time with loved ones. Don t check s at night!!!! Try to move toward a full 8 hours of sleep. Copyright Phil Kaplan, 2017, All Rights Reserved Page 4

5 Today s Routine (Day 16) Thoroughbred Try to choose a resistance level for each exercise in the tri-set that brings you to a point of momentary muscle failure (exhaustion in strict form) in the range between 12 repetitions and 15 repetitions Phoenix Try to choose a resistance level for each exercise in the tri-set that brings you to a point of muscular fatigue in strict form in the range between 12 and 15 repetitions. Chrysalis Choose a resistance level for each exercise that allows you to get at least 12 repetitions and provide a bit of an uncharacteristic challenge as you move toward repetition #12. If you get to #12 relatively easily, shoot for 15 in strict form. Tri-Sets and Brief Aerobic Intervals Begin with an aerobic warm up and then stagger tri-sets of the basic Bio-Movements with Brief Aerobic Sessions incorporating All-Out Bursts o 4 minutes aerobic warmup o Tri-Set Squat, Pushup (or Push with Tubing / Band), Pull repetitions of each without rest in between o 2 ½ minute aerobic exercise with 2 All-Out Burst(s) o (Optional) Tri-Set Squat, Pushup (or Push with Tubing / Band), Pull repetitions of each without rest in between o (Optional) 2 ½ minute aerobic exercise with 2 All-Out Burst(s) o Tri-Set Squat, Pushup (or Push with Tubing / Band), Pull repetitions of each without rest in between o 4 minute aerobic exercise with 2 All-Out Burst(s) and Cooldown Copyright Phil Kaplan, 2017, All Rights Reserved Page 5

6 Squat (options) Pushup (or push) Pull Note: There are limitless options for variations on these three Bio- Movements. For simplicity, a Wall Stability Ball Squat, standard pushup, and pull using the elastic tubing do the trick, but Thoroughbreds may want to incorporate more complex movements to increase physical challenge. Copyright Phil Kaplan, 2017, All Rights Reserved Page 6