21 Days. Discovering and Stretching the Bounds of Human Potential

Transcription

1 21 Days Discovering and Stretching the Bounds of Human Potential

2 Detoxify Gut and Cell Contniue to Improve Strength, Function, and Endurance Perpetuate Hormonal Balance (Insulin Efficiency) Continue Fat Liberation Continue to Boost Energy Optimize Recovery Prep for Next Phase of Imrpovement (13 weeks) THE FINAL PHASE OF THE 21 DAY PROGRAM

3 EXERCISE ROUTINE: DAYS 18, 19, 20, 21 Three Breaths Windmills (1 minute) Four Poses (30 seconds each, Chyrsalis; 45 seconds Phoenix; 1 minute Thoroughbred) Functional Six (Round 1) Aerobic 6 min w/2 AO Bursts (OPTION) Functional Six (Aggressive) 3 minutes aerobic exercise concluding with sprint 10 minute cooldown bringing heart rate under 90 then finishing with lying Giant Stretch (3)

4 DAY 19, 20, 21: PERSONAL BEST OPTION AS A SEPARATE SESSION Personal Best Day 19 - Pushups on Stability Ball 3 sets Day 20 - Wall Squat (with dumbbells) 3 sets Day 21 - Pulldown, pullup, or heavier band cable pull 3 sets (with each set increase the challenge or resistance) Set #1 25 repetitions Set # repetitions Set # repetitions

5 VARIATIONS Move ball to a lower point on the body Balance toes on ball Slow repetition time Jacknife downward PERSONAL BEST: PUSHUPS ON BALL

6 VARIATIONS Add Weight More air in ball Lengthen Pause at 90 degree flexion PERSONAL BEST: WALL SQUAT

7 VARIATIONS Greater distance from the attach point Heavier Tubing Use Selectorized Pulldown Machine Count Pullups PERSONAL BEST: PULL

8 THE NEW HEALTH NUTRITION

9 THE BEST DIET is the one that prevents adaptation THE BEST DIET is the one that aligns with personal needs and aspirations as they change THE BEST DIET is one that follows a Circadian Rhythm And so... THE BEST DIET for those who exercise strategically, is CIRCADIAN NUTRITION, an ever-changing program aimed at energy, anabolism, toxin release, and fat release THE BEST DIET

10 Supportive Eating, Frequent Meals eliminating bad fats, processed carbs, and sugars Fat Burning Nutrition removing the starchy carbohydrate on elect days to deplete glycogen and coax fat release Organic cleansing consuming only natural foods with ample nutrients and anti-inflammatory compounds Resetting the thermostat with Intermittent Fasting THE CYCLES OF NUTRITION

11 Supportive Eating, Frequent Meals eliminating bad fats, processed carbs, and sugars Fat Burning Nutrition removing the starchy carbohydrate on elect days to deplete glycogen and coax fat release Organic cleansing consuming only natural foods with ample nutrients and anti-inflammatory compounds Resetting the thermostat with Intermittent Fasting THE CYCLES OF NUTRITION

12 DAY 18 Eat supportively until 2 PM No GMO s No processed foods All organic No energy disruptors No food in evening or before bed Drink spring water

13 Principle #35 GMO s and ET s can alter DNA and have no place in a health and fitness regimen. Because of the accessibility of manufactured food and the habitual food shopping of a 21 st century population, eliminating genetically modified options requires a new awareness and a behavioral shift. As GMO s may alter human DNA, environmental toxins inhaled and absorbed further toxify the body, the organs, and the cells further affecting genetic potential and interfering with divine expression of health. A dramatic shift in awareness becomes vitally important for those who have developed lifestyles with high intake of and exposure to genetically modified foods and environmental toxins. NOTHING SYNTHETIC BACK TO NATURE

14 Principle #36 Organic isn t a label on food as much as a natural lifestyle incorporating eating the gifts of the earth. The marketing of food begins with the packaging, and based on the present population awareness, certain words on a label say buy me. Such has become the case with Organic, but the food company marketers are genius at sidestepping truth and creating loopholes. Eating organically is a lifestyle that will support health and healing, but it requires a true connection with foods that are light-filled, naturally grown, or nourished purely by that which is natural and unaltered. A commitment to stroll through the grocery store and buy foods labeled healthy, natural, and organic is not the same as a true effort to consume foods delivered purely as nature intended. TRULY ORGANIC

15 Lemon and water (pinch of sea salt)) Organic Green Drink (w supplements) 2 protein, fat, veggie meals ( w supplements) Golden Milk FOUR PART OF INTERMITTENT FAST

16 Probiotic Digestive Enzyme Caps N-Acetyl Cysteine Alpha Lipoic Acid SUPPLEMENTS

17 In A.M. At 2:00 Meals 4:00 8:00 Before Bed Day 18 Prepare to start mid-day fast Eat supportively until 2 PM Drink water Drink water Drink water Day 19, 20, 21 Begin TranGenesis Phase III Nutrition Organic lemon Pinch of sea salt Green drink Probiotic NAC, ALA Protein PSN (good fat) Organic Veggies Enzyme Cap Golden Milk Probiotic NAC, ALA TRANSGENESIS PHASE III NUTRITION

18 Beginning on Day #19 First Thing in the Morning Follow with a pinch of sea salt ORGANIC LEMON WITH WATER

19 Beginning on Day #19 In the blender blend: Romaine Lettuce (1/2 1 whole head) 1 generous handful or Kale or Baby Spinach 2 4 celery sticks A small handful of fresh cilantro A medium sized cucumber And if you need it for taste: 1 green apple 1 organic pear 1 frozen banana GREEN SMOOTHIE

20 In A.M. At 2:00 Meals 4:00 8:00 Before Bed Day 18 Prepare to start mid-day fast Eat supportively until 2 PM Drink water Drink water Drink water Day 19, 20, 21 Begin TranGenesis Phase III Nutrition Organic lemon Pinch of sea salt Green drink Probiotic NAC, ALA Protein PSN (good fat) Organic Veggies Enzyme Cap Golden Milk Probiotic NAC, ALA TRANSGENESIS PHASE III NUTRITION

21 Master Antioxidant Drives Optimal Immune Response Prompts DNA Repair Cellular Detox Agent GLUTATHIONE

22 Three aminos glycine, glutamine, and sulfur-rich cysteine Natural Whole Eggs Grass Fed Beef Raw Dairy Products Whey Protein FOODS THAT BOOST GLUTATHIONE

23 N-Acetyl Cysteine (600 mg 2x per day) Alpha Lipoic Acid (600 mg 2x per day) YOU CAN T BUY IT AS A SUPPLEMENT

24 BEST PROTEINS Grass fed beef, lamb, buffalo Grass fed dairy / cheese / yogurt Whole eggs (pasture raised) BEST FAT SOURCES Grass fed meat Grass fed dairy / cheese / yogurt Egg yolks (pasture raised) Avocado Nuts / Nut Butters Extra Virgin Olive Oil Coconut / Coconut Oill EAT, AND DON T COUNT CALORIES

25 Consume 2 meals Good Protein (with good fats) Added fats (option if fats are in protein choice) Fresh organic raw or steamed vegetables 1 digestive enzyme cap (500 mg) with each protein meal Digestive enzyme should contain papain and bromelain IN A 4-HOUR WINDOW

26 50 billion CFU s (per day) At least 5 strains (diverse) Note that packaging and delivery system affect life of bacteria PROBIOTIC

27 Turmeric contains curcumin, the polyphenol identified as a powerful antioxidant, anti-inflammatory and with anti-cancer properties. Liver detoxifier. Relaxes arterial walls to reduce blood pressure. Protective of Memory and brain function. Lowers Triglycerides Adding black pepper to turmeric enhances curcumin s bioavailability by 1,000 times, due to black pepper s piperine TURMERIC

28 MAKING GOLDEN MILK Mix 4 heaping tablespoons of turmeric and 1 teaspoon of black pepper with 1/3 cup water and boil until it becomes a paste Store the paste in the fridge To make Golden Milk, boil 1 cup of almond milk with ½ teaspoon of the paste and 1 tablespoon of coconut oil. Bring to boil, let stand several minutes. Organic Raw Honey adds to taste but is optional GOLDEN MILK

29 THE SIMPLE DAY 18 ROUTINE Three Breaths Windmills (1 minute) Four Poses (30 seconds each, Chyrsalis; 45 seconds Phoenix; 1 minute Thoroughbred) Functional Six (Round 1) Aerobic 6 min w/2 AO Bursts (OPTION) Functional Six (Aggressive) 3 minutes aerobic exercise concluding with sprint 10 minute cooldown bringing heart rate under 90 then finishing with lying Giant Stretch (3)

30 Laugh Hydrate Do the Routine First Thing in the Morning Follow the Phase III Nutrition Plan Stay with the Morning Prayer and Gratitude Journal Visualize LifeForce as Light Enjoy the Process SUMMARY

31 21 Days Discovering and Stretching the Bounds of Human Potential