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

Size: px

Start display at page:

Melina Campbell
6 years ago
Views:

21 Days Discovering and Stretching the Bounds of Human

2 Day 13 Day 13 should be a good day. Carbs return so you should feel a spike in power, energy, alertness, and mood. You ve just completed two days of intensive exercise using 3 Key Bio-Movements, but today you return to something familiar. The Functional Six! You ll give your joints and muscles some active relief. You ll do only one round through the Functional 6 and 12 minutes of aerobic movement with two (2) All-Out Bursts. The only change is, you ll want to make the single round through the Functional Six a bit more challenging. There are many options as to how to do this. You only have to pick one for each movement, but make it fun. Make it a bit of a personal challenge. Squat, Curl, Press (Options) Use a heavier medicine ball Speed the movement up Make it more dynamic (lift up on the toes at the top... or if you re up to it, add a jump) Side / Front Lateral Raise on Stability Ball (Options) Add air to ball to make it a bit more difficult to balance Use heavier dumbbells Slow the movement down keeping the muscles under tension longer Lying Leg Curl With Stability Ball (Options) Add air to ball to make it a bit more difficult to balance Lift hands off of the ground creating greater need for balance Try one leg at a time switching legs halfway through the recommended duration Hip Roll (Options) Add a bit of a pulse at the top of the movement (when the pelvic bone is lifted, start a return to the ground and immediately lift it back up for a second) Don t use the ground to rest (tap the ball to the ground and immediately start the upward roll again) Pull (Options) Make the movement more dynamic by pulling one arm at a time and lunging backward with one leg with each pull (alternate sides) Heavier tubing More distance from the tubing s point of attachment Push (Options) Make the movement more dynamic by pushing one arm at a time and stepping forward Heavier tubing More distance from the tubing s point of attachment Copyright Phil Kaplan, 2017, All Rights Reserved Page 2

3 Today we re going to start a discussion about eating good biotics. The gut is host to trillions of bacteria and the mass of inhabitants in your digestive tract includes vitally important living organisms that work to keep you aligned with health. Because of the condition of our soils, our foods, our environment, and the widespread use of antibiotic drugs, most people are severely lacking in what I just referred to as the good biotics (the good bacteria ) Today I just want you to realize that we can and should ingest these living organisms from foods. A probiotic supplement is certainly a plus, but let s start with food. If this is new to you, these are not likely foods you normally include in your usual meals as Americans are not typically fond of fermented foods (and that s where the good guys colonize). Here s a short list. You don t have to run out and start implementing all of these. Today we re just shooting for awareness. 1. Yogurt (it has to come from grass fed cows and be free of added sugar) 2. Kefir (a fermented yogurt-like food made from milk and kefir grains which are not conventional grains but compounds developed from cultures of yeast and lactic acid bacteria) 3. Goat s milk yogurt or kefir 4. Fermented cabbage (it sounds odd, but we may know it better as sauerkraut or if we re fans of Asian food, kimchi) 5. Kombucha Tea (pick some up at your local health food store, bottled or ready for you to prepare with hot water) I realize these aren t yummy-sounding options that have your mouth watering, but if you start by finding a good yogurt (not the sugary commercial brands) and some kombucha tea you ve done your gut a favor. There are also a great many foodstuff you ll find in the health food store that contain probiotics from raw bars to probiotic coconut water. Any change begins with awareness, and that s all we re shooting for here, but as we move toward the later days of this program, we want to be not only aware but actively involved in repopulating the gut. Today s principle will help you with the initial awareness of why. Principle#25 The Gut Mind thinks, thus it is an active part of activating health, disease, vulnerability, stability, and brain activity. While the brain is an organ located in the skull, the mind extends beyond the physical structure and the digestive tract contains over 500 neurons (the enteric nervous system) and thinks in ways that emit what we may refer to as gut feelings. The thinking connection between gut and brain is vital to emotional, physical, and digestive health and any attempt to create or restore human health must incorporate optimization of gut mind, structure, and function. Copyright Phil Kaplan, 2017, All Rights Reserved Page 3

4 As we progress, you re not doubt seeing the tie-ins between the six points, in this case, the clear tie-in between Gut, Brain, and Mind. Of course, as we seek betterment in endurance, energy, appearance, and performance, it all falls under the heading of health. It s only recently that science and progressive medicine are acknowledging the importance of the internal living ecosystem, the bacteria that inhabit the gut, and Principle #26 sums it up concisely. Principle #26 The Microbiome is where health is maintained. The living ecosystem within the gut is where trillions of bacteria colonize, do battle, and support their environment, namely your body. Dysbiosis is the all-too-common imbalance between the potential harmful bacteria and those that support divine health. Copyright Phil Kaplan, 2017, All Rights Reserved Page 4

IN SUMMARY DAY #13 EXERCISE Perform one circuit of the Functional Six following intervals as indicated for your type Follow with 12 minutes of aerobic exercise with two (2) All-Out Bursts Walk slowly

NUTRITION In each meal (staying with your four per day, perhaps adding a fifth which might be a protein shake if your appetite dictates) increase the Protein serving by 25% Bring back the

5 IN SUMMARY DAY #13 EXERCISE Perform one circuit of the Functional Six following intervals as indicated for your type Follow with 12 minutes of aerobic exercise with two (2) All-Out Bursts 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 In each meal (staying with your four per day, perhaps adding a fifth which might be a protein shake if your appetite dictates) increase the Protein serving by 25% Bring back the slow-release natural carbohydrate in each meal in servings 25% larger than usual. Include a generous serving of fresh (ideally organic) vegetables Consider supplementing with an EFA supplement or coconut oil daily (protein sparing) Be sure to hydrate frequently and consistently with spring water. Prepare for three consecutive Protein Days beginning tomorrow (Day #14) Consider introducing grass-fed fermented dairy and kombucha tea LIFESTYLE NOTES Stay with the Morning Prayer and pre-bedtime Gratitude Journal Laugh!!! A lot. And listen to whatever music relaxes you. Enjoy time with loved ones. Begin to integrate the Lifestyle Notes as Habits Copyright Phil Kaplan, 2017, All Rights Reserved Page 5

6 The Functional Six Routine (Day 13) Perform each movement for the designated amount of time prescribed for your type and stick to the Active Rest Intervals as Noted Use one of the options for each movement to create a slight enhancement in challenge. After completing one complete circuit of the Functional 6, perform 12 minutes of aerobic exercise with two (2) All-Out Bursts. Cooldown until your heart rate is 90 or lower. Use heavier ball Add air to ball Station #1 Station #2 Station #3 1 5 Speed it up Make it more dynamic 2 Add air to 3 ball Lift hands off ground One Leg Make it more dynamic Heavier tubing Increase distance 4 6 Use heavier weights Slow it down Pulse at top for extra contraction Tap ground (no rest) Make it more dynamic Heavier tubing Increase distance 1. Squat, Curl Press 2. Side / Front Lateral Raise on Ball 3. Lying Leg Curl with Stability Ball 4. Hip Roll 5. Pull 6. Push Thoroughbred 45 seconds activity at a challenging pace No active relief between same station moves 10 seconds active relief time between stations Phoenix 30 seconds activity at a moderately challenging pace 10 secs active relief between same station moves 20 seconds active relief time between stations Chrysalis 30 seconds activity at a modest pace 15 secs active relief between same station moves 30 seconds active relief time between stations Copyright Phil Kaplan, 2017, All Rights Reserved Page 6

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

21 Days. Discovering and Stretching the Bounds of Human Potential. Copyright Phil Kaplan, 2017, All Rights Reserved Page 1 21 Days Discovering and Stretching the Bounds of Human Potential Copyright Phil Kaplan, 2017, All Rights Reserved Page 1 Day 16 Here s a reminder, presented originally on Day 14, of the four-day block