NETFit Wellness Challenge
UPDATE ONE SPOT LEFT!
UPDATE ONE SPOT LEFT!
Creating Positive Transformative Rituals;
Energy Expenditure, Recovery, Nutrition and Accountably.
The Insanity
The most basic need our body has is to expend and recover energy. We when we don’t oscillate between periods of higher activity and periods of rest our bodies are not able to function as intended. We have coined the phrase, “sedentary” to describe the tendency to NOT expend and recover energy on a regular basis. Leading a sedentary life style has long been known to be a huge contributing factor to obesity, metabolic and cardiovascular disease.
As a society we have grossly undervalued caring for our physical bodies and made striving for more money, bigger homes, faster anything, and higher status more important. It is clear the corporate and societal culture we have created is not conducive to health and wellbeing. Take a look around. Sixty percent of our society is now overweight or obese. We have created a culture where the generation of children being raised is not expected to outlive their parents. We have passed down our culture of insanity to our children.
As a collective we’ve bought in to the idea that if we put in more hours, work harder, rest less, we will some how get ahead and be happier with our lives. This simply not true. When we neglect our physical needs for energy expenditure, recovery and nutrition we break down, we become weak, depressed and sick. We turn to our medical professionals to fix us, to get us back on the playing field of corporate / societal insanity. The “FIX-es” that are prescribed are usually band-aids that mask the symptoms and ignore the root causes of the dis-sease we are feeling. The root causes of the dis-eases are based on lifestyle habits and behaviors, the unconscious rituals we have allowed ourselves to fall into in our effort for more, bigger, faster.
The unconsciousness must END if we are to create health and wellbeing for ourselves.
We can not change something we are unaware of.
We must become aware of the habits and behaviors we are engaged in. We must start noticing the impact of our current habits and behaviors on our wellbeing.
Once we become aware, only then can we make an empowered choice to move toward transformation. Notice I wrote transformation, NOT change. Change implies that at some point we will be able to go back to the way it was. With transformation there is no going back. A butterfly will never again be a caterpillar.
The Plan
I am committed to reversing the trend of obesity, metabolic and cardiovascular disease one person at a time. I am taking on TEN new individuals for the month of January that are committed to their health and fitness transformation. In doing so, I know that once the fire of transformation is burning brightly enough inside the persons I am working with that fire will spread and more and more people will be empowered to embark on their own journey to wellbeing.
I have 6 spaces left in this current group as of 12-20-10. I will be accepting a waiting list for the next group once I reach ten.
There will NO CHARGE for my coaching support and guidance as outlined below. You will be REQUIRED to purchase the following to participate. See “Components of the Plan” for more.
· A fitness program of your choice
o $65-120
o One time
· Shakeology
o $3.00 per day meal replacement
o $90-120 monthly
· Kitchen
o Food scale
o Cooler / Ice Pack
o Tupperware / storage containers
Components of the Plan.
1. Nutrition
a. Nutrition is responsible for 80% of our health and wellbeing. Our eating rituals are what support our energy, blood sugar, hydration, elimination and more ALL DAY long. By contrast our exercise activity rituals will only be 30-90 minutes per day or about 6% of our waking day. We will master the following rituals:
i. Have breakfast with in 30-60 minutes of waking.
ii. Eat every three hours
iii. Adhere to nutrition blue print.
1. see Nutrition Blueprint
iv. Take your supplements
1. see Shakeology
v. Drink 60 fl oz of water per day
vi. Honor your cheat meals
b. Nutrition Blueprint
i. You will receive a customized Nutrition Plan / Blueprint based on your, weight, activity level and goal.
ii. You will adhere to this Blueprint as follows
1. 2 days a week for two weeks.
2. When you achieve 100% compliance we add a day every two weeks until we are at 7 days per week.
iii. Honor Prep Time
1. Adhering to your plan will require planning in advance.
a. Determine menu for the days / week
b. Grocery shopping
c. Preparing / cooking
d. Measuring storing
2. See www.staxsystems.com for a turn key nutrition system. It is not required BUT highly recommended. You can achieve the same result with a *kitchen scale, cooler, and Tupperware and a watch. There *items ARE required
c. Shakeology
i. This is a requirement for participation in this program.
ii. What is it?
1. This is daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.
2. Shakeology can help you:
a. Lose Weight
b. Feel Energized
c. Improve Digestion and Regularity
d. Lower Cholesterol
3. Download Shakeology PDF here.
2. Activity
a. You will choose from a variety of in home turn key DVD based training programs.
b. We will be focusing on moving your body SIX days a week. 30-90 minutes depending on your chosen program.
c. Programs
i. P90X, Slim in Six, Power 90, Turbo Jam, Turbo Fire, Insanity, ChaLEAN Extreme, etc…
d. Depending on the program you may need some additional equipment
i. Yoga mat
ii. Resistance bands
iii. Chin up bar
3. Daily Text Fitness Check In
a. Every day I will send out an empowerment quote and a question for reflection of how you moved and fueled your body the pervious day.
i. “Fitness Checkin. Rate your self according to your personal best on how you moved your body (Activity = A) and nutrition choices (Nutrition= N) Ex A9, N8”
b. This is NOT rhetorical questions. This question serves the following purposes
i. Self reflection
1. Your willingness to be transparent pertaining to your habits and behaviors.
2. You willingness to acknowledge where you are and notice your patterns.
3. You willingness to notice if you are keeping your word and honoring your agreements to your self.
ii. Accountability
1. Having an accountability partner increase success up to 80% (Cooper Institute)
iii. Error correction
1. What choices lead to your rating?
2. What different choices would you have had to make to rate your self higher?
c. Note on “personal best”
i. Everyone has a different opinion of what their personal best is. When you have a clear fitness program and ritual that you have committed to there is not question what a value of 10 looks like.
ii. If you are honoring a rest day, rest is a perfect 10 as well.
iii. Nutrition Personal best.
1. When you have a Nutrition Plan, honoring the plan 100% is a value of 10.
2. When you are not on the plan use your intuition to determine where you honored yourself and where you might have sold your self short.
4. On-Line Goal Tracker
a. JoesGoals.com
i. You will have free account at www.joesgoals.com this will be used to track your adherence to your fitness program and nutrition
ii. Every day and the end of the day you are to log in and check off the activities that you honored for the day. This log will be used to evaluate your adherence to your program.
iii. We will schedule a 30 minute phone call every 2 weeks to review your progress.
iv. Consequence / Reward
1. We will establish an acceptable percentage of compliance where will hold yourself. 100% compliance is not realistic.
2. Don’t fool yourself into thinking you will hit 100% right off the bat. We are focusing on “incremental success vs. ambitious failure” We are building the muscles of adherence. This is the most important muscle to strengthen. It is “consistency over intensity”. We must become intensely consistent.
3. We must also make the pain of NOT taking are of yourself greater than the perceived pain, inconvenience, etc… of keeping your word and sticking to your program.
4. Ex: 80% Compliance
a. Reward
i. At our 2 weeks review if you come in with 80% of your commitments complete you will reward yourself with a predetermined reward
ii. Something you don’t usually do for yourself. Spa visit, massage, quality time, etc…
b. Consequence
i. At our 2 weeks review if you come in with 79.9% of your commitments complete you will consequence yourself with a predetermined consequence.
ii. Something you have been avoiding, something very uncomfortable. Clean garage, trim trees, several hours of community service, etc…
Additional Support
The Plan as outlined above is a comprehensive solution to life style modification by creating the necessary rituals for Energy Expenditure, Recovery, Nutrition and Accountably. If additional coaching support (teleconferences, one on one consulting or personal training) is needed by an individual, which support may be purchased separately. http://www.schedulicity.com/Scheduling/SelectService.aspx?business=NFSHNZ
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