Week5 FitLife Breakthrough Fundamentals
Week 5
FitLife Breakthrough Fundamentals
As you move forward through your training every week, you’ll complete each stage of this roadmap that will culminate in your Breakthrough Mastery Blueprint (BMB) upon achieving your certification. When completed with genuine intention & authentic self-reflection, this blueprint can become your very own personal GPS for quantum leaps in upleveling areas of your life that truly matter most to overall success & fulfillment.
First and foremost, the number one principle to a healthier you is going to be eliminate the tomorrow. No longer does your plan “start on Monday”, it starts NOW. The key to living an active lifestyle is BEING active, and you can choose to move right now. Seriously, give yourself 10 pushups or squats immediately as you read this... Feels good, right?! Now, let’s continue the momentum of purposeful action towards massive breakthroughs in your overall health & vitality. Use these fundamentals below to guide your daily practice and commitment to achieving your goals.
Fitness Primary Training Methods Low Intensity Training (‘Cardio’)
High Intensity Training (HIT)
Time Under Tension (TUT)
Example Walking (Treadmill, Stairs) Hiking Cycling
Jump Rope | fast 20sec, slow 20sec Sprints Short Burst Intervals Weight Training | Moderate-Heavy limited rest time
Weight Training | Free-weights, Cables, Machines 45-75sec Time Under Tension for each exercise set with an extremely slow to moderate lifting pace
Nutrition Simply eliminating the following foods completely from your daily nutrition will help rapidly transform your health, energy & overall well-being. Sugar Soda & Fruit Juice Dairy Oil-Fried Foods Processed Carbohydrates (muffins, doughnuts, white bread, cakes) Fuel your vitality, strength, endurance, health & overall fitness levels with 75-100% of your daily nutrition coming from organic, whole food, plant based foods such as…
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Green Veggies Spinach | Broccoli | Kale | Lettuce | Wheat Grass | Chard | Collard Greens Other Veggies Cauliflower | Brussel Sprouts | Asparagus | Peppers | Sweet Potato | Mushrooms | Carrots | Cucumbers | Celery | Beetroot | Garlic | Onion | Sauerkraut | Pickles Legumes Beans | Chickpeas | Edamame | Lentils Nuts & Seeds Almonds | Walnuts | Pistachio | Brazil Nuts | Pecans | Buckwheat | Flax Seeds | Chia Seeds | Hemp Seeds Fruit Avocado | Oranges | Bananas | Apples | Blueberries | Pineapple | Pears | Lemon | Lime | Kiwi Meat Substitutes Tofu | Tempeh | Seitan | Plant-Based Meats Grains Black Bean Pasta | Edamame Pasta | Lentil Pasta | Quinoa | Sprouted Bread | Whole Wheat Bread | Brown Rice Limit your overall intake of the following foods… Red Meat Chicken Fish Bacon Sushi Eggs
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BONUS: Daily Declaration (Stage VI) **Repeat this declaration out loud 5 times every morning & 5 times every evening before bed. 1.
I'm so incredibly inspired & grateful that I get to breakthrough daily in areas of my life that matter most and bring me so much joy & fulfillment.
2.
I'm fully committed to my dream and will do whatever it takes to follow through with achieving my goals no matter the circumstances.
3.
I’m so inspired & grateful that I get to live my purpose daily, fully energized to conquer my day with enthusiasm, intention, and purposeful acts of excellence.
4.
Everyday, I get to breakthrough past conditioning, release resistance, and upgrade to new empowering paradigms that truly serve my higher calling & purposeful vision for success.
5.
I'm constantly upleveling to peak standards of performance and becoming more & more each day, opening myself to powerful breakthroughs that transform my energy levels to help me vibrantly live in flow.
6.
I show up fully present and purposeful in everything I do, and produce at levels that create my personal freedom & allow me to win my time.
7.
I'm so inspired & grateful that I honor the discipline to actively engage daily in optimizing my health & vitality through food that fuels me, physical activity that excites me, and rest that rejuvenates me.
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FitLife Breakthrough Fundamentals
As you move forward through your training every week, you’ll complete each stage of this roadmap that will culminate in your Breakthrough Mastery Blueprint (BMB) upon achieving your certification. When completed with genuine intention & authentic self-reflection, this blueprint can become your very own personal GPS for quantum leaps in upleveling areas of your life that truly matter most to overall success & fulfillment.
First and foremost, the number one principle to a healthier you is going to be eliminate the tomorrow. No longer does your plan “start on Monday”, it starts NOW. The key to living an active lifestyle is BEING active, and you can choose to move right now. Seriously, give yourself 10 pushups or squats immediately as you read this... Feels good, right?! Now, let’s continue the momentum of purposeful action towards massive breakthroughs in your overall health & vitality. Use these fundamentals below to guide your daily practice and commitment to achieving your goals.
Fitness Primary Training Methods Low Intensity Training (‘Cardio’)
High Intensity Training (HIT)
Time Under Tension (TUT)
Example Walking (Treadmill, Stairs) Hiking Cycling
Jump Rope | fast 20sec, slow 20sec Sprints Short Burst Intervals Weight Training | Moderate-Heavy limited rest time
Weight Training | Free-weights, Cables, Machines 45-75sec Time Under Tension for each exercise set with an extremely slow to moderate lifting pace
Nutrition Simply eliminating the following foods completely from your daily nutrition will help rapidly transform your health, energy & overall well-being. Sugar Soda & Fruit Juice Dairy Oil-Fried Foods Processed Carbohydrates (muffins, doughnuts, white bread, cakes) Fuel your vitality, strength, endurance, health & overall fitness levels with 75-100% of your daily nutrition coming from organic, whole food, plant based foods such as…
PAGE 1
Green Veggies Spinach | Broccoli | Kale | Lettuce | Wheat Grass | Chard | Collard Greens Other Veggies Cauliflower | Brussel Sprouts | Asparagus | Peppers | Sweet Potato | Mushrooms | Carrots | Cucumbers | Celery | Beetroot | Garlic | Onion | Sauerkraut | Pickles Legumes Beans | Chickpeas | Edamame | Lentils Nuts & Seeds Almonds | Walnuts | Pistachio | Brazil Nuts | Pecans | Buckwheat | Flax Seeds | Chia Seeds | Hemp Seeds Fruit Avocado | Oranges | Bananas | Apples | Blueberries | Pineapple | Pears | Lemon | Lime | Kiwi Meat Substitutes Tofu | Tempeh | Seitan | Plant-Based Meats Grains Black Bean Pasta | Edamame Pasta | Lentil Pasta | Quinoa | Sprouted Bread | Whole Wheat Bread | Brown Rice Limit your overall intake of the following foods… Red Meat Chicken Fish Bacon Sushi Eggs
PAGE 2
BONUS: Daily Declaration (Stage VI) **Repeat this declaration out loud 5 times every morning & 5 times every evening before bed. 1.
I'm so incredibly inspired & grateful that I get to breakthrough daily in areas of my life that matter most and bring me so much joy & fulfillment.
2.
I'm fully committed to my dream and will do whatever it takes to follow through with achieving my goals no matter the circumstances.
3.
I’m so inspired & grateful that I get to live my purpose daily, fully energized to conquer my day with enthusiasm, intention, and purposeful acts of excellence.
4.
Everyday, I get to breakthrough past conditioning, release resistance, and upgrade to new empowering paradigms that truly serve my higher calling & purposeful vision for success.
5.
I'm constantly upleveling to peak standards of performance and becoming more & more each day, opening myself to powerful breakthroughs that transform my energy levels to help me vibrantly live in flow.
6.
I show up fully present and purposeful in everything I do, and produce at levels that create my personal freedom & allow me to win my time.
7.
I'm so inspired & grateful that I honor the discipline to actively engage daily in optimizing my health & vitality through food that fuels me, physical activity that excites me, and rest that rejuvenates me.
PAGE 3
