Phase 2
30 Day Intermediate Program
Week one
Nutrition
Eliminate simple and artificial sugars
Details:
- Remove all drinks that contain sugar
- Remove packaged foods tht contain added sugar
- Remove artificial sugar
Exercise
Start yoga
Details:
Start practising yoga. I recommend signing up to a local yoga class, but you can download online yoga or use a yoga app
Lifestyle
Remove toxins
Details:
There are hundreds of potential toxins all around us, some more harmful than others. It's wishfull thinking if you can remove all of them but you can reduce them by selecting better products. Choosing saops, deodorants, toothpaste, cosmetics and other personal care products that do not contain toxins is a good start.
Here are five common chemicals you should avoid:
- Parabens (Methyl, ethyl, propyl and butyl)
- Sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES)
- Synthetic fragances
- Petrolatum (Petroleum jelly)
- Phathalates (DBP, DEHP, DEP)
Week two
Nutrition
Track your calorie intake (for 2 weeks)
Details:
Tracking the amount of calories you eat is not the long term goal but it is a good skill to have. For the first two weeks use an app like "Myfitnesspal" to track the amount of protein, carbs, fats and total calories you consume each day. After the two weeks test yourself by guessing the calories of your meals, if you feel confident that is great and don't worry about tracking any more otherwise you can do anther two weeks with the app.
Exercise
Tabata sessions
Details:
Tabata is a high intensity interval training workout. You workout for 20 seconds then rest for 10 seconds. Pick 4 different activites suitable for your current fitness level. Once you have done each of the 4 activites this is counted as one round, aim for 2-4 rounds, this will last between 4-8 minutes. A list of different activites are located in the exercise section.Use an interval timer app to help with timing.
Lifestyle
Start a simple meditation routine
Details:
A simple way to learn to meditate is through an app called headspace. Meditation can be done in under 10 minutes but the benefits can set you up for a more productive day.
Week three
Nutrition
Eat organic
Details:
Now you are eating more vegetables try to start including more organic produce in your diet. A good place to start are farmers markets. Foods to prioritse are anything you eat the whole vegetable like broccoli or blueberries or any leafy greens like spinach.
Exercise
Walk for 45 minutes per day
Details:
Now you have been walking for 30 minutes for awhile now it's time to Increase your walking to 45 minutes per day, this can be broken down into smaller blocks if you like.
Lifestyle
Cold showers
Details:
Cold showers have a range of benefits but the most noticable one is how energised you feel afterwards. If it is winter and it's just too cold try using a suana. After every shower end the shower on cold. Start with 30 seconds then slowly build up to 3 to 5 minutes
Week four
Nutrition
Self evalutaion
Details:
After everyday reflect on everything you consumed for that day. Identify the areas you did well on and the areas that you can improve on next time. Do the same for the end of the week to summerise the whole week.
Exercise
Mobility work
Details:
Continue doing the stick mobility but also include other items like foam roller, massage ball and resistance bands.
Lifestyle
Gratitude journaling
Details:
You are doing really well!. Gratitude journaling will help you take your lifestyle to the next level. It can be done in a few minutes but just like all the other activites it can make your day more productive.
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