<p><p>You can’t exercise yourself out of the 5S’s (sweets, snacks, simples seconds or stimulants.)</p>
- No sweets (sugars or substitutes, natural or synthetic)
- No snacks (eat larger meals properly spaced 3-5 hours apart)
- No simples (eat complex rather than simple carbs)
- No seconds (one plateful and no more)
- No stimulants (remove caffeine, nicotine, etc.)
If you have any of the 5S’s after 7PM, then the 30% of your energy needed for “winding down” redirects blood flow or derails your nervous system which should be expanding blood flow and removing the noise from the CNS.
TACFIT Team Leader, CST Instructor and Bellingham Fire Department Fire Captain Ryan Provencher inspired this approach used to train his department in the TACFIT Challenge.
10 Point Compliance Chart: Average 8 and You’ll be Great!
- Give yourself this compliance chart over one week: start with 10 points a day.
- If you do all of your proper exercise (mobility, intensity, yoga), then you get 6 points; 2 points each.
- If you eat well, you get 4 points.
- 10 points for the day.
If you skip your mobility OR your intensity OR your yoga, you take away 2 points for that day. If you skip two of these, you lose 4 points. Skip a day completely and you lose 6 points. (Performing 2 mobility sessions doesn’t equal 4 points; only 2 points per day per training type.)
If you skip a meal, have a snack, eat a sweet, drink a beer, have a shot, drink a soda, eat a piece of pizza or bag of popcorn, you take away 1 point. You can save up all your extra points for the weekend, or you can have one beer a night, but it must average 8 for the week. If you average 8 / day over the week, you will sleep like a baby, have incredible energy, prevent illnesses and injuries, and continue to grow stronger every day.
Scott Sonnon
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- No sweets (sugars or substitutes, natural or synthetic)
- No snacks (eat larger meals properly spaced 3-5 hours apart)
- No simples (eat complex rather than simple carbs)
- No seconds (one plateful and no more)
- No stimulants (remove caffeine, nicotine, etc.)
If you have any of the 5S’s after 7PM, then the 30% of your energy needed for “winding down” redirects blood flow or derails your nervous system which should be expanding blood flow and removing the noise from the CNS.
TACFIT Team Leader, CST Instructor and Bellingham Fire Department Fire Captain Ryan Provencher inspired this approach used to train his department in the TACFIT Challenge.
Give yourself this compliance chart over one week: start with 10 points a day. If you do all of your proper exercise (mobility, intensity, yoga), then you get 6 points; 2 points each. If you eat well, you get 4 points. 10 points for the day.
If you skip your mobility OR your intensity OR your yoga, you take away 2 points for that day. If you skip two of these, you lose 4 points. Skip a day completely and you lose 6 points. (Performing 2 mobility sessions doesn’t equal 4 points; only 2 points per day per training type.)
If you skip a meal, have a snack, eat a sweet, drink a beer, have a shot, drink a soda, eat a piece of pizza or bag of popcorn, you take away 1 point. You can save up all your extra points for the weekend, or you can have one beer a night, but it must average 8 for the week. If you average 8 / day over the week, you will sleep like a baby, have incredible energy, prevent illnesses and injuries, and continue to grow stronger every day.
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