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 19 We have come to understand that if we seek betterment, we cannot rely only upon physical exercise. We ve come to embrace the exercise of moving light in order to align Mind and Spirit with the energy we ve come to know as LifeForce. On this day, and from this day forward, I invite you to expand upon the Igniting Passion exercise and perform a meditation where you move LifeForce through your entire body, awakening that invisible but very real energy in every part of you. MOVING LIGHT MEDITATION Begin seated or standing concentrating on slow and steady breath. When you re feeling relaxed, feel a bright light directly over your head. All of your focus goes to that bright light, just touching the crown of your head. A little at a time feel it move through your skull, starting to penetrate your brain bringing incredible peace and relaxation. Feel that light moving through your neural network, waking up brain cells, waking up potential, giving you access to powerful neurons you haven t used before. Give the light a color, and begin to visualize that color gradually working its way down your body, moving down your neck, your shoulders, and cascading into your lungs. Feel it fill your lungs and diaphragm as you breath, each breath bringing beautiful abundant life-giving energy. As the colored light cleanses and optimizes the function of everything it touches, remain acutely aware of your power to bring LifeForce inward and command it to bring you to a place of betterment. Move that radiant light into your heart. Allow it to send Desire straight up to the PsychoSpiritual Line as you feel passion pumping through your bloodstream, out from the heart, touching every cell in your body. Relax, know that with each breath, with each thought, with each heartbeat you are becoming better. Stay in a state of conscious connection with LifeForce for several minutes, and then open your eyes, big smile on your face, moment of gratitude, and go on with your day. * * * I know for those folks who believed exercise meant only physical movement, the inclusion of these meditations is something new, perhaps perceived as unusual, but I assure you, everything I ve presented to you, and I mean EVERY THING plays into the strategy that leads to your betterment. Principle #37 Non-physical exercise consciously creating a sense of spiritual connection allows a non-tangible movement of LifeForce (Moving Light) to affect neurotransmission and biochemistry. Since we can access deep states of inspiration through a quieting of the normally chattering mind, we can feel a connection to our spiritual selves by imagining a ball or beam of light (LifeForce) moving into our bodies and quieting / calming the effects of any stressors. This movement of imagined light throughout our physical bodies provides a simple methodology for quieting the interrupters of healing and allowing the non-visible non-tangible forces to balance inner energy and unknot the PsychoSpiritual line. Copyright Phil Kaplan, 2017, All Rights Reserved Page 2

3 Today you ll repeat the Day #18 Routine (I ll refer to it as the Foundational Routine), but you ll add in, if you choose, a second workout performed any time during the day at least two hours after the foundational routine. Here is the foundational routine that runs through Day #21. Three Breaths Windmills (1 minute) Four Poses o (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) The optional second routine shouldn t take you more than minutes. It s the first in a series of what I ll call Three (3) Personal Best Routines. The idea is, for Day #19, 20, and 21, you choose a specific movement for each day and in performing 3 sets of variations upon that movement, you simply seek to test yourself, to push yourself to do something you haven t done before. Copyright Phil Kaplan, 2017, All Rights Reserved Page 3

4 Although this last phase of the 21 Day Program appears to introduce quite a few new actions, some preparation can frame them easily into your day. To provide an overview, your day s exercise and eating might look like this: 7 AM: Wake, Morning (Foundational) Routine & Prayer 7:45 AM: Organic Lemon Squeezed in Hot Water, followed by a pinch of Sea Salt Noon: Personal Best Routine* 12:30 PM: Moving Light Meditation 2:00 PM: Green Smoothie 4:00 PM 8:00 PM: Two Protein Meals within four hours incorporating Protein Sparing Nutrients (good fats) and organic vegetables 8:00 PM: Golden Milk * Today, the Personal Best Routine would simply ask you to do three sets of The Push. You can do this exclusively using pushups by varying intensity using a stability ball for the later sets. If you are not yet adept at pushups, you can use your elastic tubing creating three levels of increasing challenge. Here s an example for someone who might never have done more than 8 or 10 pushups. Set #1: 25 repetitions with elastic tubing using the challenge you used early on in the program Set #2: repetitions with a heavier tubing Set # pushups Copyright Phil Kaplan, 2017, All Rights Reserved Page 4

5 Here s a more advanced version: Set #1: 25 pushups with a stability ball at your knees Set #2: pushups with your toes on a stability ball Set #3: pushups in a jackknife position, toes on the ball You can be as creative or as challenging as you like. Just stay within the 3-set framework attempting to set a personal best. Note that this attempt at a personal best, whether or not you actually achieve it, serves as a milestone. After the 21 days are complete, you ll want to begin another routine that allows you to move through phases. Too many people make the mistake of finding a routine and sticking with the same workouts, wondering why after a short period of time, the routine appears to stop working. Principe #38 provides an explanation as to why. Principle #38 Cyclical Physical Exercise allows consistent and ongoing improvement when approached with a progressive strategy. The body cannot improve in a linear fashion. In order to keep betterment ongoing and consistent, it s important to periodize the training strategy, at times training for strength, at other times for performance, and at other times for leanness. This prevents adaptation and allows each system to recover as the focus shifts to another. After you complete the 21 Day Program, you are strongly encouraged to begin my 13-Week A.L.I.V.E. Program. It is built upon the same 42 principles and lends itself to offering a lifetime strategy. If you understand Principle #38, you understand that after progressing through a 13 week strategy that shifts its focus in phases, you return to Week #1, not as a step backward, but as a step forward since your body has changed for the better. With each successive gothrough, you ll find you likely exceed your previous personal best. Copyright Phil Kaplan, 2017, All Rights Reserved Page 5

6 As expressed yesterday, the process of our Phase III Nutrition has four distinctive parts beginning today (Day #19) Lemon and water (pinch of sea salt)) Organic Green Drink (w supplements) 2 protein, fat, veggie meals ( w supplements) Golden Milk Day 19, 20, 21 TransGenesis Phase III Nutrition In A.M. Organic lemon Pinch of sea salt At 2 PM Green drink Probiotic NAC, ALA Meals 4:00 8:00 Protein PSN (good fat) Organic Veggies Enzyme Cap Before Bed Golden Milk Probiotic NAC, ALA Nutritionally, you begin the day with Organic Lemon mixed in water and separately (not mixed in the lemon water) you ll have a small pinch of sea salt to ensure adequate sodium. Do NOT use table salt. Simply place a small pinch of sea salt right on your tongue. Beginning at 2:00 you enter a window of consumption beginning with a Green Smoothie. You want EVERY INGREDIENT in that smoothie to be Organic. Getting the right taste and consistency might take a few attempts. You can start by putting in some spring water to give it a liquid base before you blend the lettuce. You ll likely be surprised, perhaps amazed, by the volume of vegetables you can get into a single glass of a green juice. From a pure health perspective, it s best to only use vegetables, but for many, green drinks are an acquired taste, so the addition of several organic fruits (apple, pear, banana) can make it more palatable. If you want a thicker frothier consistency, use a frozen banana. By starting your eating window with a high fiber, higly nutritious, easily digestible drink packed with anti-oxidants and beneficial phytochemicals, you continue to nourish the cells as you cleanse the digestive tract. If it takes some time to find your precise personal recipe, or a bit of time to acquire a taste for what I find to be a thoroughly enjoyable mid-day drink, it s well worth it. Copyright Phil Kaplan, 2017, All Rights Reserved Page 6

7 Here s how you ll make the Smoothie: 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 Note that if you start with a full head of Romaine you might wind up with enough for two days worth. It s OK to refrigerate what you do not consume and drink it 24 hours later. INTERMITTENT FASTING THE MEAL WINDOW After you give your body time to fully digest the Smoothie, you re going to consume meals without concern for counting calories. Ideally within a 4-hour window you ll have two meals, each containing quality protein and protein sparing nutrients. This isn t a time for gluttony, but an opportunity to feed a body now ready for anabolism and fuel. Here is a simple overview: 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 Copyright Phil Kaplan, 2017, All Rights Reserved Page 7

8 Because grass fed meats are not only abundant in protein, but also in biologically valuable fats, they are ideal for this phase of the program. Consider the following as you orchestrate your meal(s). 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 GOLDEN MILK Golden Milk combines the incr edible health and anti-inflammatory properties of curcumin (turmeric) with the health benefits of coconut oil. You can either have your warm Golden Milk drink at the end of your 4-hour eating window, or before bed. 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 Copyright Phil Kaplan, 2017, All Rights Reserved Page 8

9 IN SUMMARY DAY #19 EXERCISE Begin with the Foundational Routine introduced on Day #18 in the morning Later in the day, consider the short Personal Best Routine using the Push BioMovement NUTRITION Make all your food choices Organic Organic Lemon and Hot Water followed by a pinch of sea salt in the morning At 2:00 have a Green Smoothie Between 4:00 and 8:00 consume meals containing protein, protein sparing nutrients (good fats are preferred) and organic vegetables Incorporate supplementation with NAC, ALA, a ProBiotic, and Enzyme caps Drink a warm mug of Golden Milk in the evening or before bed LIFESTYLE NOTES Stay with the Morning Prayer and pre-bedtime Gratitude Journal Incorporate the Moving Light Meditation daily 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 9

10 The Foundational Routine (Day 19) 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) Station #1 Station # Station #3 5 6 Thoroughbred 45 seconds activity at a challenging pace No active relief between same station moves 10 seconds active relief time between stations PERSONAL BEST ROUTINE Day #19: Push 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 Set #1: 25 reps Set #2: reps Set #3: reps Copyright Phil Kaplan, 2017, All Rights Reserved Page 10