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Subvert Magazine Presents

Wake Up to Wellness Scott Cole Fitness Challenge!!!

Using what I call the layering approach, becoming MORE FIT, or getting inGREAT SHAPE, is not as di

cult as many people make it out to be.If you are looking for the magic pill though, you will most likely always bedisappointed because a “magic pill” choice” is not a lifestyle change, butmerely an attempted short-cut, a diversion that most often results indisappointment.Most people say “I’ve tried everything” but that usually means they havetried every “diet” but they haven’t really faced food addictions,psychological stress, or a complete lack of physical exercise. Simply put(and I want this simple because it CAN be if you are willing to participate)INPUT=OUTPUT.WHAT you eat has to fuel you, and when you are fueled correctly, you willhave MORE energy, and your body will WANT to move, groove, exercise,and get to your optimal streamlined weight.Most people today are over-sugared, over-starched, and over acidic. So,to reverse that, read below and follow the plan!!! Eating for optimalenergy is the ﬁrst step in the Wake Up to Wellness FITNESS CHALLENGE

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http://www.subvertmagazine.com/blog/scott-cole

INPUT=FOOD1)YOU HAVE TO EAT, REGULARLY and WELL2)NO SKIPPING MEALS3)DRINK a GLASS of WATER UPON AWAKENING4)HAVE ORGANIC HEALTHY FARMER’S MARKET FRUITS andVEGETABLES5)EAT 3 MEALS per DAY6)EAT LIGHT SNACKS like carrots, celery, apples, nuts withoutadditives7)EAT SLOWLY8)AVOID SUGAR, HIGH-FRUCTOSE CORN SYRUP, CORN SYRUP, andSODAS9)TRY LIMITING or ELIMINATING GLUTEN (Breads, Pastas, Chips,Crackers)10) USE OLIVE OIL and LEMON on SALADS11) LIMIT ALCOHOL to ONE DRINK with DINNER, preferably RED WINE12) DITCH the MICROWAVEhttp://www.subvertmagazine.com/blog/scott-cole

13) EAT CLEAN ORGANIC FISH and POULTRY, limit BEEF to ONCE aWEEK14) GO GREEN….Leafy, Raw, Steamed, Purify your Body with GREENSOUTPUT=EXERCISE1)TAKE A WALK in the MORNING: 5 minutes at ﬁrst, turns to 10minutes, turns to 20 minutes turns to interval training/walking.Start slowly and work your way up to an exhilarating morning walk.2)DO 30-60 Minutes of CARDIO at LEAST 3 TIMES/WEEK: Walking, Jogging, Running, Rowing, Aerobics, Hiking, Treadmill (with yourhead up, posture-perfect, not reading Tabloid Magazines)3)STRENGTH TRAINING at LEAST 3 TIMES/WEEK: Weightlifting, Push-Ups (on knees or hands, shoulders DOWN), Circuit Training, Squats(Feet Parallel), Plies (Feet Turned Out), Stability Ball Work,Crunches/Ab Curls (Slowly, the goal is to work the Core and Abs,not strain the neck)4)GET OUT IN NATURE at LEAST 3 TIMES/WEEK, whether it is for arelaxing walk, a healthy meal, or one of your exercise sessions.BREATHE in NATURE.5)TRY RESTORATIVE YOGA or TAI CHI, get to know your body again

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6)STRETCH YOUR WHOLE BODY Whenever You Feel Like It---Get inthe habit of NOTICING your kinks, quirks, and tight spots. It is bestto STRETCH AFTER an intense WORKOUT7)CLOSE YOUR EYES and MEDITATE 3 TIMES/WEEK or FOR 5-10MINUTES BEFORE YOU GO TO BED. SIT QUIETLY and BELLYBREATHE THROUGH YOUR NOSE…..INHALE and EXHALESlowwwwwly……8)GET PLENTY OF SLEEP, and DON’T HAVE ELECTRONICS NEAR YOURBED, or ESPECIALLY NEAR YOUR HEAD.9)WAKE UP EARLY to Greet the Day!!!10) DON’T BE AFRAID to NAP---20 Minute Naps can Make a HUGEDi

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erence.http://www.subvertmagazine.com/blog/scott-cole