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ANCESTRAL

ATHLETE
IRONMAN PLAN

Monday
Other : First 4 Weeks: Total Body Reboot
Workout Description:
You can sip these first 4 weeks if you've been through the Adrenal Fatigue recovery plan at
http://www.tinyurl.com/tpplans . Otherwise, use these 4 weeks to prepare your nervous system
for the rigors of training that are to come. You'll want to go into your Ironman training 100%
rested and restored, and this first month is your chance to do it.
Strength : Fabulous Four Injury Prevention
Workout Description:
Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular
benefits in addition to the injury prevention benefits. With an elastic band or light dumbbell, do
1x50 reps external rotation each side:
http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html . Next, do
1x50 reps dumbbell or elastic band front raises:
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html . Next do 1x50 reps
side lying leg raise per side: http://www.youtube.com/watch?v=_XxYq-ZkUQw. Finish with 2
minutes front plank. Try to do the entire circuit 2x through if time permits.
Custom : Full Body Range of Motion & Recovery, Intermediate to Advanced
Planned Duration:0:03:54
Workout Description:
Do this entire routine as a circuit, moving from station to station with minimum rest. The order of
the movements is not crucial; you may change order, if necessary. This workout is best
performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the
equivalent of a single rep.
Static Stretch: Posterior Shoulder:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Side-Bending Lat:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Anterior Shoulder:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Scorpion:

Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Down Dog:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Spiderman:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Warrior One:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Warrior Two:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Warrior Three:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Frog:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Single Leg Quadriceps:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Standing Figure Four:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Lying or Standing Hamstring:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Lying Leg Cross Body:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Lying Leg Open Body:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Calf:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Achilles/Foot:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Static Stretch: Bridge:
Step 1: Reps: 1, Duration: 6-20sec, Tempo: control
Dynamic Stretch: Arm Swings:
Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Arm Circles:
Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Side-To-Side Leg Swings:

Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Front-To-Back Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Hip Flexor Kickouts:
Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Four-Step Hip Stretch:
Step 1: Reps: 8-10, Tempo: explosive
Foam Rolling: Achilles:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Posterior Calf:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Lateral Calf:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Hamstring:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Lateral Glutes:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Posterior Glutes:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Quads:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Hip Flexors:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: IT Band Low:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: IT Band High:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Low Back:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Mid Back:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Upper Back/Neck:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Lats:

Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Internal Rotators:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Chest:
Step 1: Reps: 8-10, Tempo: fluent
Other : Recommended Supplements
Workout Description:
The following supplements are highly recommended to give your adrenals, liver and gut
everything they need to recover from fatigue, without aggravating your central nervous system.
For details on the rationale behind this protocol, read the article at:
http://www.bengreenfieldfitness.com/2013/06/how-to-recover-quickly-from-workouts/
-4 InnerPeace in later afternoon, before dinner: http://goo.gl/oMmm0
-Trace liquid minerals - 1-2oz each morning: http://pacificfit.net/items/natural-life-minerals/
-Vitamin E with mixed tocopherols in fish oil form. Recommend 8 SuperEssentials per day:
http://pacificfit.net/items/superessentials-omega-fish-oil/
-High dose vitamin D and huge amounts of morning sun exposure. Recommend 35IU/lb body
weight. Carlson's Liquid is good: http://goo.gl/kwcuY
-Take 3,000 milligrams of vitamin C each day. Use whole foods form: http://goo.gl/riYOX
-Taking B-complex high in B6 and pantothenic acid. Recommend Lifeshotz:
http://pacificfit.net/items/lifeshotz/
-Red ginseng at 6g/day. Brands vary: http://goo.gl/wWZT6
-400-500 mg a day of a licorice extract: http://goo.gl/r5OS4
-1 cup of bone broth per day or 2 tablespoons Great Lakes gelatin per day: http://goo.gl/HETgR
-Gut Healing Pack, taken exactly according to directions: http://pacificfit.net/items/gut-healingsupplements/
Other : Extra recipes and diet instructions
Workout Description:
See attached file for extra recipes and instructions to accompany this meal plan, which is based
on the concept of eliminating any autoimmune triggers such as eggs, wheat, dairy and soy.
Your adrenals will heal much more quickly if they are not stressed by immune system
aggravating foods. You should follow this type of eating plan for the full course of the program

before switching to a more complex diet, such as the diet that accompanies the "Beyond
Training" book by Ben Greenfield. Because you'll be exercising less than you are likely used to,
it is OK to be eating fewer calories and snacking less - and the slightly lower calorie intake than
what you may be used too will keep you from getting into a vicious cycle of "training to eat" and
"eating to train".
Other : Tracking Your Recovery
Workout Description:
It is highly recommended that you read this article, and through the course of this program, use
as many recovery tracking methods as possible, especially heart rate variability during the
program and adrenal stress index testing at the beginning and end of the program:
http://www.bengreenfieldfitness.com/2013/06/how-to-know-with-laser-like-accuracy-if-yourbody-is-truly-recovered-and-ready-to-train/ - by doing so, you will be able to know when your
body is "ready" to jump back into your normal training routine again.
Strength : Foundation Core Training
Workout Description:
You're going to need the excellent book "Foundation" to do this properly. You can get it in Kindle
or Hard Copy off Amazon at http://goo.gl/aW2kHg. Go through each of the 10 Foundation
exercises just 1 time (it will take you about 10-15 minutes) - with a focus on perfect form.
You can do this INSTEAD of the full body stretch routine, but my recommedation is to use
alternate days: e.g. Monday you do full body stretch, Tuesday you do core foundation exercises,
etc. It's best to have a set time of day you do these - either in the morning when you get up, as
part of a post-lunch routine, before dinner, after your main workout of the day, etc.
You will continue these, at LEAST once per week throughout the entire course of your training.
Breakfast: Garlic - Sage Chicken Patties (Planned)
SAGE,GROUND (19 cals) 3 x 1 tbsp
Coconut flour (94 cals) 0.5 x 1/2 cup
Chicken thigh (2208 cals) 32 x 1 ounce
Minced Garlic For Flavor (352 cals) 4 x Serving
Sunflower Butter (400 cals) 2 x 2 TBSP
Sea Salt (0 cals) 4 x 1/4 tsp
Diced Onion Onion (0 cals) 0 x Diced Onion
Meal Recipe:
Ingredients:
4 tablespoons solid cooking fat
¼ cup onion, minced
4 cloves garlic, minced

3 tablespoons fresh sage, chopped
1 teaspoon sea salt
2 pounds pastured chicken thigh, ground
1 tablespoon and ¼ cup coconut flour, divided
1. Heat one tablespoon of the cooking fat in a skillet on medium heat. When it is ready, add the
onions and cook for a couple of minutes, stirring. Add the garlic and sage and continue to cook,
stirring, until they are fragrant and browned but not burned (a couple more minutes).
2. Take the pan off the heat and let the mixture cool down for a few minutes. While you are
waiting, place the coconut flour on a plate.
3. When the garlic and sage mixture is just warm and no longer hot, add to the ground chicken
with the coconut flour and sea salt. Mix well, and form into 12-14 patties, dredging them lightly in
the coconut flour.
4. Heat your skillet up on medium again, adding more cooking fat if there isn’t any left in the
pan. Cook the patties in batches for 1015 minutes a side, until golden brown and completely
cooked throughout. Alternately, they can be baked in the oven for about 25 minutes at 400
degrees.
Variation: Try making them into meatballs instead of patties. Brown in a skillet with some
coconut oil until they firm up (5-10 minutes), and then add ½ a cup of bone broth and simmer
until completely cooked (another 10 minutes or so).
Lunch: Citrus-Ginger Marinated Salmon (Planned)
GINGER ROOT,RAW (19 cals) 1 x .25 cup, slices (1" dia)
Coconut Aminos (15 cals) 3 x 1 tsp
Salmon, Raw (1248 cals) 24 x 1 oz, boneless
Orange juice raw (67 cals) 0.6 x 1 cup
Fresh Mint (2 cals) 1 x 2 tbsp
Apple Cider Vinegar (1 cals) 1 x 1tbsp
Sea Salt (0 cals) 1 x 1/4 tsp
Meal Recipe:
Ingredients:
24 ounces wild-caught salmon fillets
2 oranges, juiced
1 tablespoon apple-cider vinegar
1 tablespoon coconut aminos (optional)
2 tablespoons fresh mint
1 inch piece fresh ginger
¼ teaspoon salt
1. Clean and dry the salmon, placing the fillets in a large bag for marinating.
2. Combine the oranges, apple-cider vinegar, coconut aminos, mint, ginger, and salt in a
blender and blend for 30 seconds on high. Alternately, you can mince the mint and ginger and
stir together in a bowl. Pour the marinade ingredients into the bag with the salmon and let
marinate for 1 hour, flipping the bag once or twice.

3. When you are ready to cook the salmon, preheat the oven to 400 degrees. Place the salmon
fillets in a baking dish and discard the marinade. Cook for about 20 minutes, or until the salmon
is cooked throughout.
Lunch: Market Salad (Planned)
LETTUCE,COS OR ROMAINE,RAW (40 cals) 5 x 1 cup, shredded
Shredded Carrots Shredded Carrots (39 cals) 200 x Grams
MUSHROOMS,WHITE,RAW (8 cals) 0.5 x 1 cup, pieces or slices
Red Onion (15 cals) 1 x .25 Cups
Beets Beets (8 cals) 28 x Grams
AVOCADOS,RAW,ALL COMM VAR (240 cals) 1 x 1 cup, cubes
Balsamic Light Vinaigrette Salad Dressing Balsamic Vinaigrette Salad Dressing, Robust &
Tangy (Clone) (1200 cals) 48 x Tbsp
Cucumber (43 cals) 2 x 1/2 a cucumber
Meal Recipe:
Ingredients:
1 head of lettuce, washed and leaves separated
½ small red onion, sliced thinly
2 carrots, shredded
1 small beet, shredded
1 cucumber, sliced thinly
½ cup button mushrooms, sliced thinly
1 cup of vinaigrette
1 avocado, cubed
1. Combine all of the salad ingredients in a large bowl, adding dressing and tossing gently with
your choice of vinaigrette.
2. Top with fresh avocado. Note: If you are making this salad for later, keep the vegetables and
dressing separate and toss before eating.
Dinner: Cinnamon - Sage Dry Rubbed Steak (Planned)
Coconut Oil (130 cals) 1 x 1 Tbsp
SAGE,GROUND (5 cals) 0.75 x 1 tbsp
CINNAMON,GROUND (5 cals) 0.75 x 1 tsp
Sea Salt (0 cals) 6 x 1/4 tsp
All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz
Meal Recipe:
Ingredients:
1 ½ tablespoons sea salt
¾ tablespoon ground sage
¾ teaspoon cinnamon
2 pounds grass-fed steaks

Saute brussels sprouts in the leftover bacon fat for about 15 minutes. Combine the sea salt. Contact Ben if you have questions. cut the ends off. Focus on your breath.aspx and engage in deep nasal. Serving Suggestion: Sweet Potato Fries and Garlic “Mayo”. Wash brussels sprouts. 2. slice in half and set aside.1 tablespoon coconut oil 1. You should preferably be doing this alone. about 20 minutes. 4. sugar-free bacon salt to taste 1. and cinnamon in a small bowl. or until desired doneness. belly breathing during your entire morning yoga routine. Cook bacon in a skillet over medium-high heat until crispy. For the actual yoga routine. or until browned on the outside and cooked through.com/how-to-breathe-the-rightway. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. use a brightly lit room. Let them sit until they come to room temperature. Combine with the brussels sprouts and serve warm. If that isn't an option. Tuesday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. Root Vegetable Chips Dinner: Bacon Brussel Sprout (Planned) uncured sugar-free bacon (240 cals) 3 x 2 cooked slices Brussels Sprouts (292 cals) 1. Note: This recipe also works fantastically on the grill. Heat the coconut oil in a cast-iron skillet on medium-high heat.quickanddirtytips. you can choose. 2. 3. Run : Fast Foot Mobility Routine Workout Description: . When the pan is hot. 3. Rub the mixture on both sides of the steaks. Try to do this routine in the sunshine to amplify Vitamin D levels. sage.5 x 1 pound Meal Recipe: Ingredients: 1 ½ pounds brussels sprouts 6 slices uncured. When the bacon has cooled. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. cook the steaks 5-7 minutes per side. Set bacon aside. chop it into small bits.

3.75 x 1 tsp Sea Salt (0 cals) 6 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 1 ½ tablespoons sea salt ¾ tablespoon ground sage ¾ teaspoon cinnamon .GROUND (5 cals) 0.Sage Dry Rubbed Steak (Planned) Coconut Oil (130 cals) 1 x 1 Tbsp SAGE. fresh herbs. Here is the video: http://www.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1. Heat some of the cooking fat in a cast-iron skillet on medium heat. and sea salt. In a large bowl. until nicely browned on the outside and cooked throughout. 2.GROUND (5 cals) 0. combine the ground beef.75 x 1 tbsp CINNAMON.Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like).FRSH (2 cals) 3 x 1 tsp SAGE. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Lunch: Cinnamon .FRESH (2 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0.GROUND (6 cals) 1 x 1 tbsp ROSEMARY. Form into 12 patties using the palms of your hands.youtube.com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Beef Breakfast Patties (Planned) THYME. Cook the patties for about 5-8 minutes a side.

Let them sit until they come to room temperature. chop it into small bits. Saute brussels sprouts in the leftover bacon fat for about 15 minutes. 2. cook the steaks 5-7 minutes per side. butterflied . cut the ends off. sage. slice in half and set aside.Garlic Marinated Chicken Breast (Planned) Parsley. Heat the coconut oil in a cast-iron skillet on medium-high heat.5 x 1 pound Meal Recipe: Ingredients: 1 ½ pounds brussels sprouts 6 slices uncured. 3. juiced 2 cloves of garlic. 3. Wash brussels sprouts. Dinner: Lemon .2 pounds grass-fed steaks 1 tablespoon coconut oil 1. 2. Combine with the brussels sprouts and serve warm. Serving Suggestion: Sweet Potato Fries and Garlic “Mayo”.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp 4oz Chicken Breast (660 cals) 6 x breast Meal Recipe: Ingredients: 2 lemons.RAW (27 cals) 0. or until browned on the outside and cooked through.5 x 1 cup Sunflower Butter (100 cals) 0. Rub the mixture on both sides of the steaks. Cook bacon in a skillet over medium-high heat until crispy. 4. Combine the sea salt. sugar-free bacon salt to taste 1. minced 1 teaspoon sea salt 24 ounces free-range chicken breast. Set bacon aside. Note: This recipe also works fantastically on the grill. Root Vegetable Chips Lunch: Bacon Brussel Sprout (Planned) uncured sugar-free bacon (240 cals) 3 x 2 cooked slices Brussels Sprouts (292 cals) 1. Raw (5 cals) 2 x 1 tbsp Garlic (8 cals) 2 x 1 Clove LEMON JUICE. minced 2 tablespoons fresh parsley. about 20 minutes. When the bacon has cooled. and cinnamon in a small bowl. or until desired doneness. When the pan is hot.

ALL COMM VAR (240 cals) 1 x 1 cup. parsley.WHITE. pieces or slices AVOCADOS.RAW (8 cals) 0. sliced thinly ½ cup button mushrooms. sliced thinly 2 carrots.RAW (40 cals) 5 x 1 cup.1 tablespoon solid cooking fat 1. When it is finished marinating. shredded 1 cucumber. Top with fresh avocado. Wednesday Custom : Total Body Injury Prevention Workout Description: . Place a little dab of cooking fat on top of each breast and bake for 30 minutes. shredded Shredded Carrots Shredded Carrots (39 cals) 200 x Grams MUSHROOMS. shredded 1 small beet. sliced thinly 1 cup of vinaigrette 1 avocado. let the chicken come to room temperature and preheat your oven to 400 degrees. Combine all of the salad ingredients in a large bowl. adding dressing and tossing gently with your choice of vinaigrette. taking time to flip if not completely submerged by the marinade. Note: If you are making this salad for later. and sea salt in a small bowl. 2. Remove the chicken from the marinade and place on a oiled baking dish. 3. Rosemary Roast Carrots and Parsnips Dinner: Market Salad (Planned) LETTUCE. washed and leaves separated ½ small red onion.COS OR ROMAINE. Add to a container with the chicken breast and let marinate 1 hour. cubes Red Onion (15 cals) 1 x .RAW. garlic. Robust & Tangy (Clone) (1200 cals) 48 x Tbsp Meal Recipe: Ingredients: 1 head of lettuce. 2. keep the vegetables and dressing separate and toss before eating. Serving Suggestion: Lemon Sauteed Green Beans. or until chicken is cooked all the way through. Combine the lemon juice.5 x 1 cup.25 Cups Beets Beets (8 cals) 28 x Grams Cucumber (43 cals) 2 x 1/2 a cucumber Balsamic Light Vinaigrette Salad Dressing Balsamic Vinaigrette Salad Dressing. cubed 1. 4.

Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. with 30-60 sec rest after each time through. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. 3–4x through. such as jogging. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. cycling or elliptical trainer. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Main Set 3: Complete the following core exercises as a circuit. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Side Raising: . Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. % Max Weight: 60-65. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. before proceeding to the next Main Set. before proceeding to the next Main Set. with 30-60 sec rest after each time through. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. before proceeding to the next Main Set. Main Set 1: Complete the following rotator cuff exercises as a circuit. Warm-Up: Arm Swings: Step 1: Reps: 8-10. with 30–60 sec rest after each time through. 3-4x through. then complete the following exercises. Cool-down: Hold each of the following stretches for 6–20 seconds. 3-4x through. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. If heart rate is high or breathing is difficult.Warm-Up: Complete 3–5 minutes of aerobic exercise. and go 3x through. % Max Weight: 60-65. complete 3–5 minutes of light aerobic activity prior to the stretches.

Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12.Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12. % Max Weight: 60-65. . Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. OK to use different strokes and to break it up into 50's and 100's. Tempo: fluent Swim : Easy Recovery Swim Workout Description: 1000 meter easy recovery aerobic swim. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3.

3. Combine the lemon juice. and sea salt. minced 2 tablespoons fresh parsley. parsley. Raw (5 cals) 2 x 1 tbsp Garlic (8 cals) 2 x 1 Clove LEMON JUICE. minced 1 teaspoon sea salt 24 ounces free-range chicken breast.5 x 1 cup Sunflower Butter (100 cals) 0.RAW (27 cals) 0. butterflied 1 tablespoon solid cooking fat 1. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Lunch: Lemon .5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1.GROUND (6 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0.Garlic Marinated Chicken Breast (Planned) Parsley. and sea salt in a small bowl. fresh herbs. Form into 12 patties using the palms of your hands.FRESH (2 cals) 1 x 1 tbsp SAGE.Breakfast: Beef Breakfast Patties (Planned) THYME. garlic. 2.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp 4oz Chicken Breast (660 cals) 6 x breast Meal Recipe: Ingredients: 2 lemons.FRSH (2 cals) 3 x 1 tsp ROSEMARY. juiced 2 cloves of garlic. In a large bowl. Cook the patties for about 5-8 minutes a side. until nicely browned on the outside and cooked throughout. Heat some of the cooking fat in a cast-iron skillet on medium heat. . combine the ground beef.

or until browned on the outside and cooked through. Wash brussels sprouts.2. shredded 1 large onion. cut the ends off. Set bacon aside. Saute brussels sprouts in the leftover bacon fat for about 15 minutes. Place a little dab of cooking fat on top of each breast and bake for 30 minutes. slice in half and set aside. Serving Suggestion: Lemon Sauteed Green Beans. Heat the solid cooking fat in a skillet on medium-high heat. chopped (32 cals) 0. raw. When the bacon has cooled.5 x 1 cup Sunflower Butter (400 cals) 2 x 2 TBSP Meal Recipe: Ingredients: 1 tablespoon solid cooking fat ½ head savoy cabbage. Remove the chicken from the marinade and place on a oiled baking dish. Rosemary Roast Carrots and Parsnips Lunch: Bacon Brussel Sprout (Planned) uncured sugar-free bacon (240 cals) 3 x 2 cooked slices Brussels Sprouts (292 cals) 1. 4. 3. When it is finished marinating.5 x 1 pound Meal Recipe: Ingredients: 1 ½ pounds brussels sprouts 6 slices uncured. taking time to flip if not completely submerged by the marinade. Combine with the brussels sprouts and serve warm. sliced thinly 1 tablespoon coconut aminos 1 teaspoon ginger powder sea salt to taste 1. 3. let the chicken come to room temperature and preheat your oven to 400 degrees. chop it into small bits. 4. Add to a container with the chicken breast and let marinate 1 hour. . sugar-free bacon salt to taste 1. or until chicken is cooked all the way through. Cook bacon in a skillet over medium-high heat until crispy. 2. Dinner: Coconut Amino Cabbage (Planned) Cabbage (green) (130 cals) 500 x Grams ginger powder (18 cals) 1 x 1 tbsp Coconut Aminos (15 cals) 3 x 1 tsp Onions.

1 TSP RAW (6 cals) 3 x 1 Tsp Romaine Lettuce (8 cals) 1 x Cups Meal Recipe: Ingredients: 15 ounces bpa-free canned tuna.14 x 7 ounce DILL WEED.2. belly breathing during your entire morning yoga routine. If that isn't an option. 3. No . ginger powder. you can choose. Cook for a few more minutes. Add the coconut aminos.5 x 1 cup CARROTS. Dinner: Tuna Salad (Planned) Canned Tuna (492 cals) 2.DRIED (16 cals) 2 x 1 tbsp celery (chopped) (8 cals) 0. 2. to taste romaine lettuce 1. Thursday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy.quickanddirtytips. until the vegetables begin softening. chopped Garlic "Mayo" (2880 cals) 36 x 1 tbsp Red Onion (0 cals) 3 x Grams Apple Cider Vinegar (1 cals) 1 x 1tbsp Lemon Juice. minced 2 tablespoons fresh dill. Serve on lettuce or on lettuce boats. You should preferably be doing this alone. Add the cabbage and onions to the pan and sauté for 20 minutes. chopped finely 1 stalk celery. and sea salt. chopped finely 3 tablespoons red onion.aspx and engage in deep nasal. minced ¾ cup garlic mayo. juiced 1 teaspoon apple-cider vinegar sea salt. slightly warmed ½ lemon. Serve warm. Taste and add sea salt if necessary. Try to do this routine in the sunshine to amplify Vitamin D levels. Focus on your breath. Combine all ingredients except the lettuce in a bowl and stir to ensure that the dressing is thoroughly mixed in.RAW (52 cals) 1 x 1 cup. For the actual yoga routine. use a brightly lit room.com/how-to-breathe-the-rightway. drained 1 large carrot. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there.

drained 2 carrots. mixing to incorporate.youtube. Lunch: Tuna Salad (Planned) Canned Tuna (492 cals) 2. Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like). Add the carrots. chopped finely 10 kalamata olives. Contact Ben if you have questions. 2.DRIED (16 cals) 2 x 1 tbsp celery (chopped) (8 cals) 0. olive oil and salt.6 x 6 pieces Parsley. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. chopped finely ½ cucumber. cucumber.power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. chopped Garlic "Mayo" (2880 cals) 36 x 1 tbsp Red Onion (0 cals) 3 x Grams Apple Cider Vinegar (1 cals) 1 x 1tbsp Lemon Juice.5 x 1 cup CARROTS.14 x 7 ounce DILL WEED. Here is the video: http://www.RAW (52 cals) 1 x 1 cup. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. olives. Place the drained salmon in a small bowl and mash slightly to break it up. chopped Kalamata olives (56 cals) 1. 1 TSP RAW (6 cals) 3 x 1 Tsp Romaine Lettuce (8 cals) 1 x Cups . halved 1 tablespoon parsley.RAW (52 cals) 1 x 1 cup. Note: Keeps in the refrigerator for a couple of days. Extra Virgin (375 cals) 3 x Tbsp CARROTS.com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. parsley.

Cook for a few more minutes. chopped finely 1 stalk celery. Serve warm. slightly warmed ½ lemon. Combine all ingredients except the lettuce in a bowl and stir to ensure that the dressing is thoroughly mixed in. minced 2 tablespoons fresh dill. Dinner: Chicken and Acorn Squash Soup (Planned) CARROTS.RAW (16 cals) 1 x 1 cup. Lunch: Coconut Amino Cabbage (Planned) Cabbage (green) (130 cals) 500 x Grams ginger powder (18 cals) 1 x 1 tbsp Coconut Aminos (15 cals) 3 x 1 tsp Onions. chopped . drained 1 large carrot. chopped finely 3 tablespoons red onion. Add the coconut aminos. chopped Salt (0 cals) 1 x 1 tbsp CELERY. chopped (32 cals) 0. raw. Serve on lettuce or on lettuce boats.RAW (105 cals) 2 x 1 cup. ginger powder. 3.5 x 1 cup Sunflower Butter (400 cals) 2 x 2 TBSP Meal Recipe: Ingredients: 1 tablespoon solid cooking fat ½ head savoy cabbage. Taste and add sea salt if necessary. minced ¾ cup garlic mayo. 2. Heat the solid cooking fat in a skillet on medium-high heat. Add the cabbage and onions to the pan and sauté for 20 minutes.Meal Recipe: Ingredients: 15 ounces bpa-free canned tuna. 2. until the vegetables begin softening. shredded 1 large onion. juiced 1 teaspoon apple-cider vinegar sea salt. to taste romaine lettuce 1. and sea salt. sliced thinly 1 tablespoon coconut aminos 1 teaspoon ginger powder sea salt to taste 1.

chopped 2 stalks celery. 5.BREAST. chopped or diced Meal Recipe: Ingredients: 1 4-5 pound stewing hen or rooster 1 onion.RSTD (1386 cals) 6 x 1 cup. you will have to cut it into quarters. Raw (Clone) change to cloves (4 cals) 1 x 1 tsp CHICKEN. While the vegetables are cooking. . add the chicken back to the soup and simmer another 20 minutes. In the empty stock pot. Skim the surface of the broth to remove any scum that may appear during cooking. Deep nasal breathing. When the veggies are tender. bay leaf.mp3 player or electronics.the lower the simmer the more tender your chicken will come out. chopped 4 pounds acorn squash. and serve with a big scoop of coconut oil. Fill the pot with water until the chicken is just covered. remove it from the pot and strain the broth into another pot. NO .CKD. 4. remove the meat from the chicken carcass and set aside in a bowl.5 x 2 TBSP Garlic. Add the broth back to the pot. and then cover and lower to a simmer for 20 minutes. If it doesn’t fit. Friday Walk : Nature Walk Workout Description: 1-2 hour nature walk. Note: Freezes well. Cook this way until the meat is tender and falling off the bone. peeled. Add the vegetables (acorn squash. and salt. and celery) and brown for about 10 minutes. chopped 1 bay leaf 2 cloves garlic 1 tablespoon salt 1 tablespoon solid cooking fat 2 large carrots.BROILERS OR FRYERS. garlic. When the chicken is finished. 6. No huffing and puffing.Onion (156 cals) 1 x Serving Acorn Squash (1018 cals) 1814 x Grams Sunflower Butter (100 cals) 0. carrots. seededand cut into 1 ½ inch cubes salt and coconut oil to taste 1. Add the onion. 2. Bring to a boil and then cover tightly and lower to a simmer. bring to a boil.MEAT ONLY. 3. about 1-2 hours . Begin by cleaning the chicken and placing it in a large stock pot. Do this in a grassy or wooded area with as much exposure to nature as possible. heat the cooking fat. Listen to your body. Add more salt to taste.

chopped Parsley. Extra Virgin (375 cals) 3 x Tbsp Kalamata olives (56 cals) 1.6 x 6 pieces CARROTS. chopped 3 tablespoons extra-virgin olive oil sea salt to taste .Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. halved 1 tablespoon parsley. chopped finely ½ cucumber. drained 2 carrots. chopped finely 10 kalamata olives. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon.RAW (52 cals) 1 x 1 cup.

chopped 4 pounds acorn squash. 2. olive oil and salt. Skim the surface of the broth to remove any scum that may appear during cooking. bring to a boil. heat the cooking fat. Add the carrots. chopped or diced Meal Recipe: Ingredients: 1 4-5 pound stewing hen or rooster 1 onion. Bring to a boil and then cover tightly and lower to a simmer. and serve with a big scoop of coconut oil. Add more salt to taste.RSTD (1386 cals) 6 x 1 cup. 4. olives.BREAST. and salt. 3. 6.5 x 2 TBSP Garlic. In the empty stock pot. chopped 2 stalks celery. bay leaf. cucumber. Add the broth back to the pot. Begin by cleaning the chicken and placing it in a large stock pot. peeled. Raw (Clone) change to cloves (4 cals) 1 x 1 tsp CHICKEN.CKD.RAW (105 cals) 2 x 1 cup. you will have to cut it into quarters. Note: Keeps in the refrigerator for a couple of days.the lower the simmer the more tender your chicken will come out. Add the onion. Fill the pot with water until the chicken is just covered. parsley. and then cover and lower to a simmer for 20 minutes. 5. garlic. remove the meat from the chicken carcass and set aside in a bowl. When the chicken is finished. chopped 1 bay leaf 2 cloves garlic 1 tablespoon salt 1 tablespoon solid cooking fat 2 large carrots. Add the vegetables (acorn squash. Note: Freezes well. If it doesn’t fit. . seededand cut into 1 ½ inch cubes salt and coconut oil to taste 1.MEAT ONLY. While the vegetables are cooking. and celery) and brown for about 10 minutes. chopped Onion (156 cals) 1 x Serving Acorn Squash (1018 cals) 1814 x Grams Sunflower Butter (100 cals) 0. carrots. add the chicken back to the soup and simmer another 20 minutes. When the veggies are tender. remove it from the pot and strain the broth into another pot. chopped Salt (0 cals) 1 x 1 tbsp CELERY. Place the drained salmon in a small bowl and mash slightly to break it up.RAW (16 cals) 1 x 1 cup.1. about 1-2 hours . Lunch: Chicken and Acorn Squash Soup (Planned) CARROTS. Cook this way until the meat is tender and falling off the bone.BROILERS OR FRYERS. 2. mixing to incorporate.

Boneless. Dinner: Rainbow Roasted Root Vegetable (Planned) PARSNIPS. 3. Heat the cooking fat in a skillet over medium heat. add the broth. Bring the chicken breast to room temperature and sprinkle liberally with sea salt. cover and turn down to a simmer. Flip the chicken. . and rutabaga in a bowl and coat with the cooking fat and sea salt. cut into 1-inch pieces 1 small rutabaga.RAW (202 cals) 270 x Grams CARROTS. about 1 hour.Dinner: Shredded Chicken Breast (Planned) Chicken Breast . Let cool for 10 minutes and shred. Cook for 20 minutes or until the internal temperature reaches 165 degrees. Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole. Preheat oven to 400 degrees. peeled and cut into 1-inch pieces 3 medium parsnips. When it is ready. Transfer to a baking dish and bake until soft and browned on the outside. Combine the carrots. Make sure to stir a couple of times while cooking. cut into 1-inch pieces 3 medium beets. peeled and cut into 1-inch pieces 3 tablespoons solid cooking fat. melted sea salt to taste 1.RAW (205 cals) 500 x Grams rutabaga (38 cals) 1 x per 100 gram Beets Beets (68 cals) 240 x Grams Sunflower Butter (300 cals) 1. place the chicken breasts top down in the cooking fat and sear for 5-7 minutes or until browned. beets. Skinless (490 cals) 500 x Grams Salt (0 cals) 1 x 1 tbsp Water (0 cals) 1 x 8 Oz / 1 Cup Sunflower Butter (200 cals) 1 x 2 TBSP Meal Recipe: Ingredients: 1-2 pounds pastured chicken breast sea salt to taste 2 tablespoons solid cooking fat 1 cup bone broth or water 1. parsnips. 2.5 x 2 TBSP Meal Recipe: Ingredients: 5 medium carrots. 4. 2.

2.quickanddirtytips. or until chicken is cooked all the way through. Sweet potato. Try to do this routine in the sunshine to amplify Vitamin D levels. For the actual yoga routine. roughly chopped 1-2 pounds shredded chicken breast ¾-1 cup coconut pesto 1. Remove the chicken from the marinade and place on a oiled baking dish. taking time to flip if not completely submerged by the marinade. Contact Ben if you have questions. celeriac. Cilantro.Serve warm. let the chicken come to room temperature and preheat your oven to 400 degrees. and turnips make lovely additions or substitutions to any of the above. Dinner: Chicken Pesto (Planned) BROCCOLI. Add to a container with the chicken breast and let marinate 1 hour.RAW (207 cals) 1 x 1 bunch Homemade Green "Pesto" Sauce Basil. and sea salt in a small bowl. you can choose.aspx and engage in deep nasal. . Note: Feel free to use a variety of root vegetables for this recipe. not just the ones called for. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. Focus on your breath. Combine the lemon juice. use a brightly lit room. 4. You should preferably be doing this alone.com/how-to-breathe-the-rightway. If that isn't an option. Spinach & Coconut Oil or Olive Oil (336 cals) 48 x 1 Tbsp Sunflower Butter (200 cals) 1 x 2 TBSP 4oz Chicken Breast (440 cals) 4 x breast Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2 bunches broccolini or 1 pound broccoli. 3. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. Rosemary Roast Carrots and Parsnips Saturday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. Serving Suggestion: Lemon Sauteed Green Beans. When it is finished marinating. parsley. garlic. Place a little dab of cooking fat on top of each breast and bake for 30 minutes. belly breathing during your entire morning yoga routine.

5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1. Cook the patties for about 5-8 minutes a side. slightly warmed . and sea salt.FRSH (2 cals) 3 x 1 tsp SAGE. chopped finely 3 tablespoons red onion.DRIED (16 cals) 2 x 1 tbsp celery (chopped) (8 cals) 0. until nicely browned on the outside and cooked throughout.14 x 7 ounce DILL WEED.5 x 1 cup CARROTS. 2. chopped Garlic "Mayo" (2880 cals) 36 x 1 tbsp Red Onion (0 cals) 3 x Grams Apple Cider Vinegar (1 cals) 1 x 1tbsp Lemon Juice. minced 2 tablespoons fresh dill. 1 TSP RAW (6 cals) 3 x 1 Tsp Romaine Lettuce (8 cals) 1 x Cups Meal Recipe: Ingredients: 15 ounces bpa-free canned tuna. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Lunch: Tuna Salad (Planned) Canned Tuna (492 cals) 2. minced ¾ cup garlic mayo. In a large bowl.RAW (52 cals) 1 x 1 cup. combine the ground beef. Form into 12 patties using the palms of your hands. drained 1 large carrot. fresh herbs.GROUND (6 cals) 1 x 1 tbsp ROSEMARY. chopped finely 1 stalk celery.FRESH (2 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0. Heat some of the cooking fat in a cast-iron skillet on medium heat.Breakfast: Beef Breakfast Patties (Planned) THYME. 3.

5 x 1 cup Sunflower Butter (400 cals) 2 x 2 TBSP Meal Recipe: Ingredients: 1 tablespoon solid cooking fat ½ head savoy cabbage. raw. juiced 1 teaspoon apple-cider vinegar sea salt. Combine all ingredients except the lettuce in a bowl and stir to ensure that the dressing is thoroughly mixed in. Heat the solid cooking fat in a skillet on medium-high heat.RAW (202 cals) 270 x Grams CARROTS. cut into 1-inch pieces 3 medium beets. until the vegetables begin softening. 2. Serve warm. and sea salt.RAW (205 cals) 500 x Grams rutabaga (38 cals) 1 x per 100 gram Beets Beets (68 cals) 240 x Grams Sunflower Butter (300 cals) 1. Add the coconut aminos. to taste romaine lettuce 1. Lunch: Coconut Amino Cabbage (Planned) Cabbage (green) (130 cals) 500 x Grams Coconut Aminos (15 cals) 3 x 1 tsp ginger powder (18 cals) 1 x 1 tbsp Onions. Serve on lettuce or on lettuce boats. 3.½ lemon. peeled and cut into 1-inch pieces 3 medium parsnips. Add the cabbage and onions to the pan and sauté for 20 minutes. Cook for a few more minutes. Dinner: Rainbow Roasted Root Vegetable (Planned) PARSNIPS. peeled and cut into 1-inch pieces . sliced thinly 1 tablespoon coconut aminos 1 teaspoon ginger powder sea salt to taste 1. ginger powder. cut into 1-inch pieces 1 small rutabaga. Taste and add sea salt if necessary. 2. shredded 1 large onion. chopped (32 cals) 0.5 x 2 TBSP Meal Recipe: Ingredients: 5 medium carrots.

parsley. 2. Note: Feel free to use a variety of root vegetables for this recipe. celeriac.gl/Gr2Iw . 3.3 tablespoons solid cooking fat. melted sea salt to taste 1. beets. Remove the chicken from the marinade and place on a oiled baking dish. and sea salt in a small bowl. Preheat oven to 400 degrees. parsnips. about 1 hour. Spinach & Coconut Oil or Olive Oil (336 cals) 48 x 1 Tbsp Sunflower Butter (200 cals) 1 x 2 TBSP 4oz Chicken Breast (440 cals) 4 x breast Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2 bunches broccolini or 1 pound broccoli. Combine the carrots. Cilantro. not just the ones called for. Serving Suggestion: Lemon Sauteed Green Beans. Add to a container with the chicken breast and let marinate 1 hour. 4.RAW (207 cals) 1 x 1 bunch Homemade Green "Pesto" Sauce Basil. When it is finished marinating. Transfer to a baking dish and bake until soft and browned on the outside. Make sure to stir a couple of times while cooking. and turnips make lovely additions or substitutions to any of the above. Dinner: Chicken Pesto (Planned) BROCCOLI. roughly chopped 1-2 pounds shredded chicken breast ¾-1 cup coconut pesto 1. or until chicken is cooked all the way through. Serve warm. using deep nasal breathing. garlic. Place a little dab of cooking fat on top of each breast and bake for 30 minutes. 2. Rosemary Roast Carrots and Parsnips Sunday Other : TaiChi Workout Description: 10-30 minutes TaiChi. let the chicken come to room temperature and preheat your oven to 400 degrees. I highly recommend this Body Wisdom DVD: http://goo. taking time to flip if not completely submerged by the marinade. and rutabaga in a bowl and coat with the cooking fat and sea salt. Combine the lemon juice. Sweet potato.

GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0.com/od/yogaposes/tp/Standing-Balances-Sequence.Sage Chicken Patties (Planned) SAGE.Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : Vibration Platform Balance.5 x 1/2 cup Sunflower Butter (400 cals) 2 x 2 TBSP Chicken thigh (2208 cals) 32 x 1 ounce Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion . Vibration platform: http://goo. then complete the following balance sequence while on vibration platform: http://yoga.gl/05Twf Breakfast: Garlic .htm Hold each move for 3 deep breaths per side. Recovery and Restoration (use as substitue for TaiChi if desired) Workout Description: Stand while deep breathing on vibration platform for 2 minutes.about.

Add the garlic and sage and continue to cook.125 x 100 grams Sole 8 Oz boneless (618 cals) 3 x Sole 8 oz Garlic "Mayo" (1920 cals) 24 x 1 tbsp Tarragon (0 cals) 12 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. divided 1. Mix well.5 x 1 Tsp Meal Recipe: Ingredients: ½ cup garlic “mayo”. When it is ready. adding more cooking fat if there isn’t any left in the pan. and form into 12-14 patties. minced 4 cloves garlic. until golden brown and completely cooked throughout. Take the pan off the heat and let the mixture cool down for a few minutes. stirring. dredging them lightly in the coconut flour. Variation: Try making them into meatballs instead of patties. juiced ¼ cup tarragon. Lunch:Seared Sole (Planned) capers (3 cals) 0. Alternately. 4. ground 1 tablespoon and ¼ cup coconut flour. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). until they are fragrant and browned but not burned (a couple more minutes). Brown in a skillet with some coconut oil until they firm up (5-10 minutes). 3. minced 3 tablespoons fresh sage. warmed ½ lemon. add to the ground chicken with the coconut flour and sea salt. Cook the patties in batches for 1015 minutes a side. 2.Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. place the coconut flour on a plate. While you are waiting. stirring. Heat one tablespoon of the cooking fat in a skillet on medium heat. they can be baked in the oven for about 25 minutes at 400 degrees. When the garlic and sage mixture is just warm and no longer hot. Heat your skillet up on medium again. minced 2 tablespoons capers 2 tablespoons solid cooking fat sea salt to taste 24 ounces wild-caught sole . add the onions and cook for a couple of minutes. 1 TSP RAW (3 cals) 1. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh.

lemon. Rinse the fish and pat dry thoroughly with a paper towel. Add the coconut aminos. 2. until they are browned yet still crispy. cut into 1-inch pieces 1 small rutabaga. cut into 1-inch pieces 3 medium beets.1. add the green beans and cook for 10 minutes. 3. lemon juice. Sear the fish for about a minute or two a side. Heat the fat in the bottom of a cast-iron pan or skillet on medium-high heat. peeled and cut into 1-inch pieces 3 tablespoons solid cooking fat. Lunch: Rainbow Roasted Root Vegetable (Planned) PARSNIPS. 1 TSP RAW (3 cals) 1. Serve warm. peeled and cut into 1-inch pieces 3 medium parsnips. tarragon. ends trimmed 1 tablespoon coconut aminos ½ lemon. When it is ready. juiced ½ teaspoon sea salt 1. being sure to stir every few minutes.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2 pounds green beans.5 x 2 TBSP rutabaga (38 cals) 1 x per 100 gram Beets Beets (68 cals) 240 x Grams Meal Recipe: Ingredients: 5 medium carrots. and sea salt and cook for another 5 minutes. and capers in a small bowl and mix until combined and set aside. melted . depending on the thickness of your fillets. Place the garlic “mayo”. 2. Remove from the heat and spoon the creamy tarragon sauce over top.RAW (202 cals) 270 x Grams CARROTS. 4. 3.RAW (205 cals) 500 x Grams Sunflower Butter (300 cals) 1. Sprinkle with sea salt. Heat the cooking fat in a wok or skillet on medium heat. Serving Suggestion: Lemon Sautéed Green Beans Lunch: Lemon Sautted Green Beans (Planned) Green Beans (120 cals) 3 x 1 Cup Coconut Aminos (5 cals) 1 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. Serve immediately.

Serving Suggestion: Sweet Potato Fries and Garlic “Mayo”. cook the steaks 5-7 minutes per side. Combine the sea salt. and turnips make lovely additions or substitutions to any of the above.GROUND (15 cals) 0.sea salt to taste 1. Combine the carrots. beets. Make sure to stir a couple of times while cooking. or until desired doneness. Heat the coconut oil in a cast-iron skillet on medium-high heat. Dinner: Herb Dry-Rubbed Steak (Planned) Coconut Oil (130 cals) 1 x 1 Tbsp SAGE. not just the ones called for. parsnips. Root Vegetable Chips Dinner: Sautteed Market Greens (Planned) Kale (288 cals) 8 x 1 Cup Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 large bunches of kale. Transfer to a baking dish and bake until soft and browned on the outside. Note: Feel free to use a variety of root vegetables for this recipe. Let them sit until they come to room temperature.GROUND (5 cals) 0. 3. or collard greens. and rutabaga in a bowl and coat with the cooking fat and sea salt. Rub the mixture on both sides of the steaks. celeriac. 2. chard. about 1 hour. sage. Preheat oven to 400 degrees. When the pan is hot.75 x 1 tbsp CINNAMON. about 20 minutes. stemmed and chopped roughly 2 tablespoons solid cooking fat . Sweet potato. 2.75 x 1 tbsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Sea Salt (0 cals) 18 x 1/4 tsp Meal Recipe: Ingredients: 1 ½ tablespoons sea salt ¾ tablespoon ground sage ¾ teaspoon cinnamon 2 pounds grass-fed steaks 1 tablespoon coconut oil 1. Serve warm. Note: This recipe also works fantastically on the grill. and cinnamon in a small bowl.

Duration: 6-20sec. you may change order. just keep cooking them down and adding until they are all in there. Add salt and cook about 15 minutes or until completely cooked down and tender.html. Static Stretch: Posterior Shoulder: Step 1: Reps: 1. Next do 1x50 reps side lying leg raise per side: http://www. Monday Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. do 1x50 reps external rotation each side: http://www. do 1x50 reps dumbbell or elastic band front raises: http://www. Next. The order of the movements is not crucial. Try to do the entire circuit 2x through if time permits.html.com/watch?v=_XxYq-ZkUQw. Static Stretches: For static stretches. hold each position for 6–20 seconds. When the pan is hot.net/WeightExercises/DeltoidAnterior/DBFrontRaise. Finish with 2 minutes front plank. Intermediate to Advanced Planned Duration:0:03:54 Workout Description: Do this entire routine as a circuit. Custom : Full Body Range of Motion & Recovery. one foam roller motion up and back down a body region is the equivalent of a single rep. as time permits. if necessary. 2.youtube. Serve warm. With an elastic band or light dumbbell.exrx. Tempo: control Static Stretch: Side-Bending Lat: Step 1: Reps: 1. Wash and dry the greens thoroughly. This workout is best performed with 5–10 minutes of light cardio beforehand. stirring as they cook. Foam Rolling: For foam rolling. making sure that they are not too wet before cooking.1 teaspoon sea salt 1. Heat the cooking fat in a large skillet on medium heat. It is ok if they do not all fit in the pan at once. moving from station to station with minimum rest. add the greens in batches.exrx. Tempo: control Static Stretch: Anterior Shoulder: . Duration: 6-20sec.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. Note: Feel free to use any varieties of large-leafed brassica vegetables for this recipe.

Tempo: control Static Stretch: Calf: Step 1: Reps: 1. Tempo: control Static Stretch: Frog: Step 1: Reps: 1. Tempo: control Static Stretch: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: control Static Stretch: Lying or Standing Hamstring: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Spiderman: Step 1: Reps: 1. Tempo: control Static Stretch: Warrior Two: Step 1: Reps: 1. Tempo: control Static Stretch: Down Dog: Step 1: Reps: 1. Tempo: control Static Stretch: Bridge: Step 1: Reps: 1. Tempo: control Static Stretch: Warrior One: Step 1: Reps: 1. Tempo: control Static Stretch: Achilles/Foot: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec.Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Single Leg Quadriceps: Step 1: Reps: 1. Tempo: control Static Stretch: Standing Figure Four: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Open Body: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Dynamic Stretch: Arm Swings: Step 1: Reps: 8-10. Tempo: control Static Stretch: Scorpion: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Warrior Three: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Arm Circles: .

Tempo: fluent Foam Rolling: Upper Back/Neck: . Tempo: explosive Dynamic Stretch: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Hamstring: Step 1: Reps: 8-10. Tempo: explosive Foam Rolling: Achilles: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Four-Step Hip Stretch: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Hip Flexors: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Quads: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Mid Back: Step 1: Reps: 8-10.Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: IT Band High: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Lateral Glutes: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Low Back: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Posterior Calf: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Lateral Calf: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: IT Band Low: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Posterior Glutes: Step 1: Reps: 8-10.

until they are fragrant and browned but not burned (a couple more minutes). Tempo: fluent Foam Rolling: Internal Rotators: Step 1: Reps: 8-10. and form into 12-14 patties. Tempo: fluent Foam Rolling: Lats: Step 1: Reps: 8-10.Step 1: Reps: 8-10. until golden brown and completely cooked throughout. adding more cooking fat if there isn’t any left in the pan. While you are waiting. Tempo: fluent Breakfast: Garlic . ground 1 tablespoon and ¼ cup coconut flour. 2.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. minced 3 tablespoons fresh sage. divided 1. Heat your skillet up on medium again. dredging them lightly in the coconut flour. When the garlic and sage mixture is just warm and no longer hot. Variation: Try making them into meatballs instead of patties. stirring. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). Heat one tablespoon of the cooking fat in a skillet on medium heat. Mix well. . stirring. 4. Tempo: fluent Foam Rolling: Chest: Step 1: Reps: 8-10. Take the pan off the heat and let the mixture cool down for a few minutes.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Sunflower Butter (400 cals) 2 x 2 TBSP Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. add to the ground chicken with the coconut flour and sea salt. place the coconut flour on a plate. 3. Add the garlic and sage and continue to cook. Alternately. they can be baked in the oven for about 25 minutes at 400 degrees. add the onions and cook for a couple of minutes. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). When it is ready. Cook the patties in batches for 1015 minutes a side.Sage Chicken Patties (Planned) SAGE. minced 4 cloves garlic. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh.

or collard greens. ends trimmed 1 tablespoon coconut aminos ½ lemon. Serve warm. Wash and dry the greens thoroughly. 2. being sure to stir every few minutes. It is ok if they do not all fit in the pan at once. making sure that they are not too wet before cooking. and sea salt and cook for another 5 minutes. Lunch: Lemon Sautted Green Beans (Planned) Green Beans (120 cals) 3 x 1 Cup Coconut Aminos (5 cals) 1 x 1 tsp Lemon Juice. stemmed and chopped roughly 2 tablespoons solid cooking fat 1 teaspoon sea salt 1. Heat the cooking fat in a wok or skillet on medium heat. Add salt and cook about 15 minutes or until completely cooked down and tender. chard. 3. Serve warm. When the pan is hot. juiced ½ teaspoon sea salt 1. just keep cooking them down and adding until they are all in there. 1 TSP RAW (3 cals) 1. Lunch:Seared Sole (Planned) . stirring as they cook. add the green beans and cook for 10 minutes. lemon juice. 2. until they are browned yet still crispy. Add the coconut aminos. Note: Feel free to use any varieties of large-leafed brassica vegetables for this recipe. When it is ready. Heat the cooking fat in a large skillet on medium heat.Lunch: Sautteed Market Greens (Planned) Kale (288 cals) 8 x 1 Cup Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 large bunches of kale.5 x 1 Tsp Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2 pounds green beans. add the greens in batches.

depending on the thickness of your fillets. and capers in a small bowl and mix until combined and set aside. When it is hot. warmed ½ lemon. Sear the fish for about a minute or two a side. Serve immediately. minced 2 tablespoons capers 2 tablespoons solid cooking fat sea salt to taste 24 ounces wild-caught sole 1. lemon. 3. 3. Remove from the heat and spoon the creamy tarragon sauce over top. 1 TSP RAW (3 cals) 1.125 x 100 grams Sole 8 Oz boneless (618 cals) 3 x Sole 8 oz Garlic "Mayo" (1920 cals) 24 x 1 tbsp Tarragon (0 cals) 12 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. 4. tarragon. Sprinkle with sea salt. Place the garlic “mayo”. 2. Serving Suggestion: Lemon Sautéed Green Beans Dinner: Shredded Beef Lettuce Boats (Planned) Bone broth (40 cals) 1 x 1 cup Sunflower Butter (100 cals) 0. juiced ¼ cup tarragon. 2. brown the roast on all sides. Rinse the fish and pat dry thoroughly with a paper towel. optional 1. Generously apply sea salt to the roast.5 x 1 Tsp Meal Recipe: Ingredients: ½ cup garlic “mayo”. cut into 2-3 big chunks sea salt to taste 1 cup bone broth 1 tablespoon apple-cider vinegar fresh herbs.capers (3 cals) 0. . Heat the fat in the bottom of a cast-iron pan or skillet on medium-high heat. Preheat your oven to 250 degrees.5 x 2 TBSP Apple Cider Vinegar (1 cals) 1 x 1tbsp All Natural Lean Ground Beef patty 93/7 (1920 cals) 12 x 4 oz Meal Recipe: Ingredients: 1 tablespoon solid cooking fat 3-4 pound beef roast. Heat the cooking fat in the bottom of an oven-safe pot on medium-high heat.

diced 1 cucumber. Combine all of the ingredients in a bowl and mix to incorporate. 5. .75 x Medium size AVOCADOS.4. When the pan juice has reduced add back to the shredded beef and combine.RAW (20 cals) 1 x 1 fruit. diced 1 bunch cilantro. chopped 2 cloves garlic. Tuesday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. peeled and diced 1 avocado.Red (30 cals) 0.quickanddirtytips. Serving Suggestions: Serve on shredded beef lettuce boats.aspx and engage in deep nasal. Ensuring that your lid is on tightly as not to let any steam escape. minced ½ teaspoon sea salt 1 tablespoon olive oil 1 lime. cubes Cucumber (43 cals) 2 x 1/2 a cucumber Sea Salt (0 cals) 2 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp Meal Recipe: Ingredients: 1 large mango.ALL COMM VAR (240 cals) 1 x 1 cup. Remove the meat from the pot and let cool for a couple of minutes. juiced 1. and salads.RAW. Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole Dinner: Mango Salsa (Planned) LIMES. belly breathing during your entire morning yoga routine.com/how-to-breathe-the-rightway. strain the juice from the pot and bring to a simmer on the stove to reduce the liquid. The roast is finished cooking when the meat pulls apart easily with a fork. cook for 3-4 hours. (2" dia) Garlic (8 cals) 2 x 1 Clove Cilantro (0 cals) 3 x 1/4 Cup Mango (Whole Fruit) (130 cals) 1 x Fruit (Whole) Onion . about 15 minutes. Serve immediately. 6. coconut crusted cod. cubed ½ small red onion. Add the bone broth and cider vinegar to the pot along with the fresh herbs if you choose to use them. shred it into bits with two forks or using your hands. Once the meat has cooled a little bit. 7. checking periodically to make sure there is enough liquid in the bottom of the pot. Meanwhile.

If that isn't an option.com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Garlic .youtube. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. Focus on your breath. When it is ready. adding more cooking fat if there isn’t any left in the pan. stirring. Heat your skillet up on medium again. 4. use a brightly lit room. add to the ground chicken with the coconut flour and sea salt. Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like). You should preferably be doing this alone. dredging them lightly in the coconut flour. 2. divided 1. minced 4 cloves garlic. Take the pan off the heat and let the mixture cool down for a few minutes. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. until golden brown and completely . minced 3 tablespoons fresh sage. Cook the patties in batches for 1015 minutes a side. When the garlic and sage mixture is just warm and no longer hot. place the coconut flour on a plate. until they are fragrant and browned but not burned (a couple more minutes). add the onions and cook for a couple of minutes. For the actual yoga routine.Try to do this routine in the sunshine to amplify Vitamin D levels. you can choose. While you are waiting. Contact Ben if you have questions. ground 1 tablespoon and ¼ cup coconut flour.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Sunflower Butter (400 cals) 2 x 2 TBSP Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. Mix well. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. stirring.Sage Chicken Patties (Planned) SAGE. Add the garlic and sage and continue to cook. Here is the video: http://www. Heat one tablespoon of the cooking fat in a skillet on medium heat. and form into 12-14 patties. 3.

75 x Medium size AVOCADOS. cook for 3-4 hours. Add the bone broth and cider vinegar to the pot along with the fresh herbs if you choose to use them. checking periodically to make sure there is enough liquid in the bottom of the pot. Variation: Try making them into meatballs instead of patties. 4. (2" dia) Garlic (8 cals) 2 x 1 Clove Cilantro (0 cals) 3 x 1/4 Cup Mango (Whole Fruit) (130 cals) 1 x Fruit (Whole) Onion . shred it into bits with two forks or using your hands. 5. 2. 7. about 15 minutes. Preheat your oven to 250 degrees. optional 1. cubes Cucumber (43 cals) 2 x 1/2 a cucumber Sea Salt (0 cals) 2 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp .cooked throughout. The roast is finished cooking when the meat pulls apart easily with a fork.ALL COMM VAR (240 cals) 1 x 1 cup. 6. 3. Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole Lunch: Mango Salsa (Planned) LIMES. Ensuring that your lid is on tightly as not to let any steam escape.5 x 2 TBSP Apple Cider Vinegar (1 cals) 1 x 1tbsp All Natural Lean Ground Beef patty 93/7 (1920 cals) 12 x 4 oz Meal Recipe: Ingredients: 1 tablespoon solid cooking fat 3-4 pound beef roast.RAW. cut into 2-3 big chunks sea salt to taste 1 cup bone broth 1 tablespoon apple-cider vinegar fresh herbs.Red (30 cals) 0. Meanwhile. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). Remove the meat from the pot and let cool for a couple of minutes. Heat the cooking fat in the bottom of an oven-safe pot on medium-high heat. When the pan juice has reduced add back to the shredded beef and combine.RAW (20 cals) 1 x 1 fruit. brown the roast on all sides. strain the juice from the pot and bring to a simmer on the stove to reduce the liquid. Generously apply sea salt to the roast. When it is hot. Alternately. they can be baked in the oven for about 25 minutes at 400 degrees. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). Once the meat has cooled a little bit. Lunch: Shredded Beef Lettuce Boats (Planned) Bone broth (40 cals) 1 x 1 cup Sunflower Butter (100 cals) 0.

Heat the fat in the bottom of a cast-iron pan or skillet on medium-high heat. 3. Serve immediately. juiced ¼ cup tarragon.Meal Recipe: Ingredients: 1 large mango. and capers in a small bowl and mix until combined and set aside. diced 1 cucumber. and salads. Dinner: Seared Sole (Planned) capers (3 cals) 0.5 x 1 Tsp Sunflower Butter (200 cals) 1 x 2 TBSP Meal Recipe: Ingredients: ½ cup garlic “mayo”. Rinse the fish and pat dry thoroughly with a paper towel.125 x 100 grams Sole 8 Oz boneless (618 cals) 3 x Sole 8 oz Garlic "Mayo" (1920 cals) 24 x 1 tbsp Tarragon (0 cals) 12 x 1 tsp Lemon Juice. diced 1 bunch cilantro. tarragon. depending on the thickness of your fillets. 1 TSP RAW (3 cals) 1. 4. Serving Suggestions: Serve on shredded beef lettuce boats. lemon. Serve immediately. Combine all of the ingredients in a bowl and mix to incorporate. Sprinkle with sea salt. chopped 2 cloves garlic. 2. Remove from the heat and spoon the creamy tarragon sauce over top. Place the garlic “mayo”. Sear the fish for about a minute or two a side. peeled and diced 1 avocado. minced 2 tablespoons capers 2 tablespoons solid cooking fat sea salt to taste 24 ounces wild-caught sole 1. warmed ½ lemon. Serving Suggestion: Lemon Sautéed Green Beans Dinner: Sautteed Market Greens (Planned) . minced ½ teaspoon sea salt 1 tablespoon olive oil 1 lime. cubed ½ small red onion. juiced 1. coconut crusted cod.

Sunflower Butter (200 cals) 1 x 2 TBSP Kale (288 cals) 8 x 1 Cup Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 large bunches of kale.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2 pounds green beans. or collard greens. ends trimmed 1 tablespoon coconut aminos ½ lemon. Dinner: Lemon Sautted Green Beans (Planned) Green Beans (120 cals) 3 x 1 Cup Coconut Aminos (5 cals) 1 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. lemon juice. and sea salt and cook for another 5 minutes. Wednesday Custom : Body Weight . 2. stemmed and chopped roughly 2 tablespoons solid cooking fat 1 teaspoon sea salt 1. being sure to stir every few minutes. Wash and dry the greens thoroughly. add the greens in batches. stirring as they cook. 3. Add the coconut aminos. just keep cooking them down and adding until they are all in there. When the pan is hot. When it is ready. Add salt and cook about 15 minutes or until completely cooked down and tender. 2. Serve warm. until they are browned yet still crispy. add the green beans and cook for 10 minutes. It is ok if they do not all fit in the pan at once. making sure that they are not too wet before cooking. Serve warm. Heat the cooking fat in a large skillet on medium heat. Note: Feel free to use any varieties of large-leafed brassica vegetables for this recipe. 1 TSP RAW (3 cals) 1. Heat the cooking fat in a wok or skillet on medium heat. chard. juiced ½ teaspoon sea salt 1.

complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. If heart rate is high or breathing is difficult. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. then complete the following exercises. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15. Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. cycling or elliptical trainer. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Main Set: Complete the following circuit of body weight exercises 3–5x through. Tempo: fluent Cool-down: Four-Step Hip Stretch: . with minimal rest and 30–60 sec rest at end of each circuit. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15.Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10.

olives.Step 1: Reps: 1. Tempo: control Cool-down: Calf: Step 1: Reps: 1. cucumber. Then swim 16-20x25 at maximum sustainable pace you can maintain with good form. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. chopped Kalamata olives (56 cals) 1. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. drained 2 carrots. 2. Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. Extra Virgin (375 cals) 3 x Tbsp CARROTS. but simply do on rowing machine rather than in water. Follow the exact meter requirements. Add the carrots. Warm-up 500m alternating between 50 drill and 50 easy freestyle. chopped finely 10 kalamata olives. parsley. Cool-down 200. mixing to incorporate. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. you can subsitute rowing machine for the swims. Lunch: Shredded Beef Lettuce Boats (Planned) .6 x 6 pieces Parsley.RAW (52 cals) 1 x 1 cup. Tempo: control Swim : 25's Workout Description: If desired. halved 1 tablespoon parsley. with 10 second rest between each. Place the drained salmon in a small bowl and mash slightly to break it up. olive oil and salt. Note: Keeps in the refrigerator for a couple of days. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. chopped finely ½ cucumber.

5 x 2 TBSP Apple Cider Vinegar (1 cals) 1 x 1tbsp All Natural Lean Ground Beef patty 93/7 (1920 cals) 12 x 4 oz Meal Recipe: Ingredients: 1 tablespoon solid cooking fat 3-4 pound beef roast. optional 1. about 15 minutes. Preheat your oven to 250 degrees. 7. Generously apply sea salt to the roast. peeled and diced 1 avocado. Heat the cooking fat in the bottom of an oven-safe pot on medium-high heat. 5. Once the meat has cooled a little bit. chopped . (2" dia) Garlic (8 cals) 2 x 1 Clove Cilantro (0 cals) 3 x 1/4 Cup Mango (Whole Fruit) (130 cals) 1 x Fruit (Whole) Onion . Remove the meat from the pot and let cool for a couple of minutes. Meanwhile. cut into 2-3 big chunks sea salt to taste 1 cup bone broth 1 tablespoon apple-cider vinegar fresh herbs.Red (30 cals) 0. Ensuring that your lid is on tightly as not to let any steam escape. When it is hot.RAW. 2.ALL COMM VAR (240 cals) 1 x 1 cup. strain the juice from the pot and bring to a simmer on the stove to reduce the liquid. brown the roast on all sides.75 x Medium size AVOCADOS. diced 1 cucumber. Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole Lunch: Mango Salsa (Planned) LIMES. diced 1 bunch cilantro. Add the bone broth and cider vinegar to the pot along with the fresh herbs if you choose to use them. When the pan juice has reduced add back to the shredded beef and combine. checking periodically to make sure there is enough liquid in the bottom of the pot. 3. The roast is finished cooking when the meat pulls apart easily with a fork. cubed ½ small red onion. 6. cubes Cucumber (43 cals) 2 x 1/2 a cucumber Sea Salt (0 cals) 2 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp Meal Recipe: Ingredients: 1 large mango. shred it into bits with two forks or using your hands.RAW (20 cals) 1 x 1 fruit. 4. cook for 3-4 hours.Bone broth (40 cals) 1 x 1 cup Sunflower Butter (100 cals) 0.

5 x 1 Tsp CHICKEN. cooking for another few minutes while stirring. Thoroughly dry the chicken and sprinkle with sea salt. Combine all of the ingredients in a bowl and mix to incorporate. or until the a thermometer reads an internal temperature of 165 degrees. minced ½ teaspoon sea salt 1 tablespoon olive oil 1 lime. juiced 1. pieces or slices Bone broth (30 cals) 0.CKD.WHITE. separated ¼ teaspoon sea salt 2 tablespoons solid cooking fat 6 cloves garlic. chopped 2 cups button or crimini mushrooms. Serve immediately. add the applecider vinegar and return the chicken to the pan. Add the bone broth and water. Cook for 35-45 minutes. Remove from the pan and set aside. halved ¼ cup fresh sage. Turn the heat down to medium and add the garlic. Add the mushrooms and sage. Dinner: Sage-Braised Chicken Legs (Planned) SAGE. 4. Serving Suggestions: Serve on shredded beef lettuce boats. with the crispy browned skin facing up.GROUND (25 cals) 4 x 1 tbsp MUSHROOMS. juiced 1. and salads.SKN (DRUMSTICKS & THIGHS). 1 TSP RAW (3 cals) 1. Heat the cooking fat in a skillet or cast-iron pan on medium-high heat. Serve with pan juices and fresh lemon juice squeezed on top. skin side down for 8 minutes. Serving ideas: Parsnip Purée. chopped 2 tablespoons apple-cider vinegar 1/3 cup bone broth 1/3 cup filtered water ½ lemon. and place the pan in the oven. Mashed Sweet Potatoes .2 cloves garlic. 5. coconut crusted cod. 2. brown the chicken. or until golden and crispy. Turn off the heat. stirring while cooking for a minute. When it is ready.RAW (31 cals) 2 x 1 cup.BRSD (126 cals) 1 x 1 lb Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 3-4 pastured chicken legs and thighs with skin. Preheat your oven to 300 degrees. 3.75 x 1 cup Garlic (24 cals) 6 x 1 Clove Sunflower Butter (200 cals) 1 x 2 TBSP Apple Cider Vinegar (2 cals) 2 x 1tbsp Lemon Juice.

com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Mediterranean Salmon Salad (Planned) .RAW (510 cals) 680 x Grams Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 1 ½ pounds parsnips.quickanddirtytips.com/how-to-breathe-the-rightway. peeled and chopped into chunks 2 tablespoons solid cooking fat. If that isn't an option. 2.aspx and engage in deep nasal. Contact Ben if you have questions. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good.Dinner: Pureed Parsnip (Planned) PARSNIPS.youtube. Preheat your oven to 400 degrees. melted. 4. Here is the video: http://www. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. You should preferably be doing this alone. belly breathing during your entire morning yoga routine. Focus on your breath. For the actual yoga routine. Serve warm. 3. use a brightly lit room. Try to do this routine in the sunshine to amplify Vitamin D levels. Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like). adding more fat if necessary. Place the parsnips in a bowl and coat evenly with the cooking fat and salt. plus more to taste 1/4 teaspoon sea salt 1. Thursday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. Place in a baking dish and cook in the oven for 45 minutes or until tender. you can choose. Purée in a high-powered blender or food processor until desired consistency is reached.

pieces or slices Bone broth (30 cals) 0. chopped finely 10 kalamata olives.75 x 1 cup Garlic (24 cals) 6 x 1 Clove Sunflower Butter (200 cals) 1 x 2 TBSP Apple Cider Vinegar (2 cals) 2 x 1tbsp Lemon Juice. halved 1 tablespoon parsley. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon.CKD. Extra Virgin (375 cals) 3 x Tbsp CARROTS.6 x 6 pieces Parsley.GROUND (25 cals) 4 x 1 tbsp MUSHROOMS. mixing to incorporate. cucumber.5 x 1 Tsp CHICKEN. drained 2 carrots.RAW (31 cals) 2 x 1 cup. olive oil and salt.Coconut Oil.BRSD (126 cals) 1 x 1 lb Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 3-4 pastured chicken legs and thighs with skin. parsley. 1 TSP RAW (3 cals) 1. chopped 2 tablespoons apple-cider vinegar 1/3 cup bone broth 1/3 cup filtered water ½ lemon. Add the carrots. halved ¼ cup fresh sage. juiced . separated ¼ teaspoon sea salt 2 tablespoons solid cooking fat 6 cloves garlic. 2.SKN (DRUMSTICKS & THIGHS). chopped 2 cups button or crimini mushrooms. Note: Keeps in the refrigerator for a couple of days. Place the drained salmon in a small bowl and mash slightly to break it up. olives. chopped Kalamata olives (56 cals) 1. Lunch: Sage-Braised Chicken Legs (Planned) SAGE. chopped finely ½ cucumber.WHITE.RAW (52 cals) 1 x 1 cup. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1.

166 x 1 tbsp Garlic (12 cals) 3 x 1 Clove Baby Spinach Organic Baby Spinach (40 cals) 1. with the crispy browned skin facing up. skin side down for 8 minutes. peeled and chopped into chunks 2 tablespoons solid cooking fat. Place in a baking dish and cook in the oven for 45 minutes or until tender. 2. Cook for 35-45 minutes. adding more fat if necessary.5 x 1 cup Spices. Turn the heat down to medium and add the garlic. Preheat your oven to 400 degrees.5 x 1 Tsp Sea Salt (0 cals) 2 x 1/4 tsp Lamb (1279 cals) 1 x 1 pound Meal Recipe: . add the applecider vinegar and return the chicken to the pan. and place the pan in the oven.1. Serving ideas: Parsnip Purée. Add the bone broth and water. Dinner: Lamb Meatballs (Planned) Kalamata olives (29 cals) 0. or until the a thermometer reads an internal temperature of 165 degrees. cooking for another few minutes while stirring. 3. 2. 4.83 x 6 pieces Bone broth (20 cals) 0. Thoroughly dry the chicken and sprinkle with sea salt. Turn off the heat. Mashed Sweet Potatoes Lunch: Pureed Parsnip (Planned) PARSNIPS. Heat the cooking fat in a skillet or cast-iron pan on medium-high heat. When it is ready. 5. Add the mushrooms and sage. melted. 1 TSP RAW (3 cals) 1. Serve with pan juices and fresh lemon juice squeezed on top.14 x 3 1 2 Cups Serving Size Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Zest (1 cals) 0. 4. Ground Cinnamon (3 cals) 0. Preheat your oven to 300 degrees. Serve warm. 3. Purée in a high-powered blender or food processor until desired consistency is reached. plus more to taste 1/4 teaspoon sea salt 1. stirring while cooking for a minute.RAW (510 cals) 680 x Grams Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 1 ½ pounds parsnips.5 x 1 tsp Lemon Juice. brown the chicken. Place the parsnips in a bowl and coat evenly with the cooking fat and salt. Remove from the pan and set aside. or until golden and crispy.

4. 3. turning periodically to get all sides browned. Let cool for 10 minutes. cinnamon. 4. Serving Suggestion: Spaghetti Squash. halved and seeds scooped out 2-3 tablespoons solid cooking fat 1 teaspoon sea salt 1. 3. cooking for another 5-6 minutes until meatballs are cooked throughout. or until soft throughout when poked with a fork and caramelized on the outside. add the spinach and stir until wilted. Drizzle with lemon juice and serve. garlic. Place both sides of squash in a lightly oiled roasting pan.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 pounds spaghetti squash. 2. and sea salt in a bowl and form into 1-inch meatballs. Combine the lamb. Pureed Parsnips. Add the bone broth and cover. Mashed Sweet Potatoes Dinner: Spaghetti Squash (Planned) Spaghetti Squash (66 cals) 2 x 1 cup Sunflower Butter (300 cals) 1. Remove the strings of flesh with a fork. Cook for 45 minutes to an hour. Turn off the heat. olives. Preheat oven to 400 degrees. lemon zest. Friday Other : Foam Roller or Massage Workout Description: . Coat the flesh of the squash generously with the cooking fat and sprinkle the sea salt all over. 2. minced 3 cloves garlic. Heat the cooking fat in a skillet on medium-high heat. minced ½ teaspoon lemon zest ½ teaspoon cinnamon ½ teaspoon sea salt 2 tablespoons solid cooking fat ½ cup bone broth 4 cups baby leaf spinach ½ lemon. cook the meatballs for about 4 minutes.Ingredients: 1 lb ground lamb 2 tablespoons kalamata olives. juiced 1. When it is hot.

(push-ups and triceps dips on a log or two or onelegged squats on a flat.5 x 2 TBSP . Then move into either A) a strength move for 60 to 90 seconds. or C) a ground or crawling motion (crab walking. mixing up the strength moves and varying your speeds throughout your workout. bear crawling. Recover at a slower pace until your breathing returns to normal.FRSH (2 cals) 3 x 1 tsp ROSEMARY. Breakfast: Beef Breakfast Patties (Planned) THYME.) B) a balance move such as walking along a log or fence. Do 4 to 6 cycles.FRESH (2 cals) 1 x 1 tbsp SAGE. As you continue along the trail.GROUND (6 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0. sprinting and strength training transforms a hike from a simple walk into a full-body workout. pick it up a bit for 3 to 5. Begin with brisk walk for 5-10 minutes. then sprint or speed-walk hard for 15 to 60 seconds. belly crawling. go easy for 2 to 3 minutes. running. sturdy surface. change your pace: For example. preferably on trail.Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Walk : Nature Workout Circuit Workout Description: Mixing walking.) This makes up one cycle. etc.

minced ½ teaspoon lemon zest ½ teaspoon cinnamon ½ teaspoon sea salt 2 tablespoons solid cooking fat ½ cup bone broth 4 cups baby leaf spinach ½ lemon. Form into 12 patties using the palms of your hands. 1 TSP RAW (3 cals) 1. minced 3 cloves garlic. 3.14 x 3 1 2 Cups Serving Size Lemon Juice. until nicely browned on the outside and cooked throughout. In a large bowl.5 x 1 tsp Sea Salt (0 cals) 2 x 1/4 tsp Lamb (1279 cals) 1 x 1 pound Meal Recipe: Ingredients: 1 lb ground lamb 2 tablespoons kalamata olives. juiced . Cook the patties for about 5-8 minutes a side. and sea salt.5 x 1 cup Garlic (12 cals) 3 x 1 Clove Spices. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Lunch: Lamb Meatballs (Planned) Kalamata olives (29 cals) 0.83 x 6 pieces Bone broth (20 cals) 0.Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1.5 x 1 Tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Zest (1 cals) 0.166 x 1 tbsp Baby Spinach Organic Baby Spinach (40 cals) 1. 2. Ground Cinnamon (3 cals) 0. Heat some of the cooking fat in a cast-iron skillet on medium heat. fresh herbs. combine the ground beef.

garlic. Heat the cooking fat in a skillet on medium-high heat. chopped 3 tablespoons extra-virgin olive oil sea salt to taste . Drizzle with lemon juice and serve.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 pounds spaghetti squash. Combine the lamb. cinnamon. cook the meatballs for about 4 minutes. Preheat oven to 400 degrees. Turn off the heat. 2.RAW (52 cals) 1 x 1 cup. halved 1 tablespoon parsley. Remove the strings of flesh with a fork. or until soft throughout when poked with a fork and caramelized on the outside. add the spinach and stir until wilted. turning periodically to get all sides browned. and sea salt in a bowl and form into 1-inch meatballs. Mashed Sweet Potatoes Lunch: Spaghetti Squash (Planned) Spaghetti Squash (66 cals) 2 x 1 cup Sunflower Butter (300 cals) 1. Serving Suggestion: Spaghetti Squash. 4. When it is hot. Pureed Parsnips.1.6 x 6 pieces Parsley. Add the bone broth and cover. halved and seeds scooped out 2-3 tablespoons solid cooking fat 1 teaspoon sea salt 1. Place both sides of squash in a lightly oiled roasting pan. Coat the flesh of the squash generously with the cooking fat and sprinkle the sea salt all over. 2. chopped finely 10 kalamata olives. Dinner: Mediterranean Salmon Salad (Planned) Coconut Oil. lemon zest. cooking for another 5-6 minutes until meatballs are cooked throughout. 3. Extra Virgin (375 cals) 3 x Tbsp CARROTS. chopped finely ½ cucumber. chopped Kalamata olives (56 cals) 1. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. olives. Let cool for 10 minutes. Cook for 45 minutes to an hour. drained 2 carrots. 3. 4.

Red (30 cals) 0. You should preferably be doing this alone. chopped 2 tablespoons fresh mint. thinly sliced 2 tablespoons fresh parsley.1. cucumber. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. 2. chopped ½ small red onion. Contact Ben if you have questions.aspx and engage in deep nasal. parsley. belly breathing during your entire morning yoga routine. onion. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. Add the carrots. you can choose. olive oil. Note: Keeps well in the refrigerator with the dressing separated and tossed fresh before serving. 2. Raw (5 cals) 2 x 1 tbsp Onion . Run : Easy Recovery Run or Bike .quickanddirtytips. chopped 2 tablespoons apple-cider vinegar 3 tablespoons extra-virgin olive oil sea salt to taste 1.75 x Medium size Apple Cider Vinegar (2 cals) 2 x 1tbsp Cucumber (87 cals) 4 x 1/2 a cucumber Olive Oil (358 cals) 3 x 1 tbsp Meal Recipe: Ingredients: 2 large cucumbers.com/how-to-breathe-the-rightway. tossing gently to combine. Place the drained salmon in a small bowl and mash slightly to break it up. If that isn't an option. olive oil and salt. For the actual yoga routine. use a brightly lit room. Try to do this routine in the sunshine to amplify Vitamin D levels. mixing to incorporate. Focus on your breath. olives. Combine the cucumbers. Saturday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. Note: Keeps in the refrigerator for a couple of days. parsley and mint in a small bowl. Add the apple-cider vinegar. Dinner: Cucumber Mint Salad (Planned) Parsley. and sea salt.

4. adding more cooking fat if there isn’t any left in the pan. Mix well. minced 3 tablespoons fresh sage. Cook the patties in batches for 1015 minutes a side. Lunch: Mediterranean Salmon Salad (Planned) . add to the ground chicken with the coconut flour and sea salt. add the onions and cook for a couple of minutes.com/2013/06/7of-the-best-ways-to-stop-stress/ Breakfast: Garlic . and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). 2. stirring. While you are waiting.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0.Workout Description: 30-40 minute easy recovery run on soft surface. Heat one tablespoon of the cooking fat in a skillet on medium heat. stirring. Alternately. until they are fragrant and browned but not burned (a couple more minutes). Variation: Try making them into meatballs instead of patties. place the coconut flour on a plate.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Minced Garlic For Flavor (352 cals) 4 x Serving Sunflower Butter (400 cals) 2 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. and form into 12-14 patties. When it is ready. Add the garlic and sage and continue to cook.bengreenfieldfitness. they can be baked in the oven for about 25 minutes at 400 degrees.Sage Chicken Patties (Planned) SAGE. Take the pan off the heat and let the mixture cool down for a few minutes. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. When the garlic and sage mixture is just warm and no longer hot. Heat your skillet up on medium again. purely aerobic with deep nasal breathing and high cadence OR 50-60 minute easy bike on flat course. minced 4 cloves garlic. Learn the best way to breathe here: http://www. with high cadence and deep nasal breathing. ground 1 tablespoon and ¼ cup coconut flour. 3. dredging them lightly in the coconut flour. until golden brown and completely cooked throughout. divided 1.

Add the carrots. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. drained 2 carrots. tossing gently to combine.6 x 6 pieces Parsley. chopped 2 tablespoons apple-cider vinegar 3 tablespoons extra-virgin olive oil sea salt to taste 1. 2. olive oil. . onion. chopped finely ½ cucumber. Combine the cucumbers. Place the drained salmon in a small bowl and mash slightly to break it up. Add the apple-cider vinegar.75 x Medium size Apple Cider Vinegar (2 cals) 2 x 1tbsp Cucumber (87 cals) 4 x 1/2 a cucumber Olive Oil (358 cals) 3 x 1 tbsp Meal Recipe: Ingredients: 2 large cucumbers. chopped Kalamata olives (56 cals) 1. chopped 2 tablespoons fresh mint. olive oil and salt. halved 1 tablespoon parsley. cucumber. Extra Virgin (375 cals) 3 x Tbsp CARROTS. Note: Keeps well in the refrigerator with the dressing separated and tossed fresh before serving. olives. Lunch: Cucumber Mint Salad (Planned) Parsley. thinly sliced 2 tablespoons fresh parsley.Coconut Oil. and sea salt. Note: Keeps in the refrigerator for a couple of days. chopped ½ small red onion. Raw (5 cals) 2 x 1 tbsp Onion . parsley.Red (30 cals) 0. 2. chopped finely 10 kalamata olives. mixing to incorporate.RAW (52 cals) 1 x 1 cup. parsley and mint in a small bowl. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1.

cut into 1 ½ inch cubes 1 onion. Ground (9 cals) 0. and bring to a simmer on low. being careful to stir them gently so that they don’t burn. minced 2-inch piece of ginger. peeled and cubed ½ teaspoon cinnamon ½ teaspoon sea salt 2 pears. Now add the pears and simmer for another 30 minutes. Add the onion and cook for about five minutes or until they begin to soften. cinnamon. Remove from the pot. sliced 1 tablespoon fresh thyme 1. 4. 3. garnish with the sauteed mushrooms and fresh thyme. peeled and minced 2 cups bone broth 1 butternut squash. Raw (Clone) change to cloves (27 cals) 6 x 1 tsp Spices Cinnamon. Add the ginger and garlic. and cook for another couple of minutes. pieces or slices PEARS.RAW (15 cals) 1 x 1 cup.ALL GRDS.TRI-TIP STK. or until the meat and squash are both tender.FRSH (1 cals) 1 x 1 tsp GINGER ROOT.SIRLOIN. Cover tightly and cook for 15 minutes. and sea salt and simmer covered for another 15 minutes. When the stew is finished.Dinner: Beef and Butternut Stew with Pear and Thyme (Planned) THYME.WHITE.BRLD (2332 cals) 2 x 1 lb MUSHROOMS.LN & FAT.RAW (206 cals) 2 x 1 medium Bone broth (80 cals) 2 x 1 cup Sunflower Butter (200 cals) 1 x 2 TBSP Butternut Squash (246 cals) 3 x Cup Garlic. 2.RAW (8 cals) 5 x 1 tsp BEEF. chopped 1 cup mushrooms. Add the bone broth or stock and the browned meat to the pot. Add the butternut squash.CKD. In a small skillet. Heat 1 tablespoon of the cooking fat in a heavy-bottomed pot on medium-high heat and brown the meat on all sides.0" FAT.5 x 1 Tbsp Onion (16 cals) 1 x 1 Small Sea Salt (0 cals) 2 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2-3 pounds stew meat. and turn the heat down to medium. or until they are browned and tender. heat the rest of the cooking fat on high heat and saute the mushrooms for about 5 minutes. Note: Freezes well. chopped 5 cloves garlic. 5. making sure that the pot simmers gently. Dinner: Spaghetti Squash (Planned) .

Sunday Other : TaiChi Workout Description: 10-30 minutes TaiChi. Let cool for 10 minutes. or until soft throughout when poked with a fork and caramelized on the outside. Preheat oven to 400 degrees. 4. Remove the strings of flesh with a fork. 2. 3. I highly recommend this Body Wisdom DVD: http://goo. Cook for 45 minutes to an hour. Place both sides of squash in a lightly oiled roasting pan. Coat the flesh of the squash generously with the cooking fat and sprinkle the sea salt all over. using deep nasal breathing.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 pounds spaghetti squash. halved and seeds scooped out 2-3 tablespoons solid cooking fat 1 teaspoon sea salt 1.gl/Gr2Iw Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: .Spaghetti Squash (66 cals) 2 x 1 cup Sunflower Butter (300 cals) 1.

dredging them lightly in the coconut flour. minced 4 cloves garlic. add the onions and cook for a couple of minutes. When it is ready.Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast: Garlic . adding more cooking fat if there isn’t any left in the pan. until they are fragrant and browned but not burned (a couple more minutes). Variation: Try making them into meatballs instead of patties. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. place the coconut flour on a plate. stirring. Add the garlic and sage and continue to cook. Lunch: Mediterranean Salmon Salad (Planned) . Mix well. When the garlic and sage mixture is just warm and no longer hot. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). add to the ground chicken with the coconut flour and sea salt. Cook the patties in batches for 1015 minutes a side. While you are waiting. and form into 12-14 patties. until golden brown and completely cooked throughout.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. Heat your skillet up on medium again. Alternately. ground 1 tablespoon and ¼ cup coconut flour. stirring.Sage Chicken Patties (Planned) SAGE. they can be baked in the oven for about 25 minutes at 400 degrees. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so).5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Sunflower Butter (400 cals) 2 x 2 TBSP Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. 4. Take the pan off the heat and let the mixture cool down for a few minutes. 2. minced 3 tablespoons fresh sage. Heat one tablespoon of the cooking fat in a skillet on medium heat. divided 1. 3.

Red (40 cals) 1 x Medium size Lemon Juice. halved 1 tablespoon parsley. Add the carrots.RAW (52 cals) 1 x 1 cup. 3. olives. 2. olive oil and salt. 2. Extra Virgin (375 cals) 3 x Tbsp CARROTS. 1 TSP RAW (2 cals) 1 x 1 Tsp Sea Salt (0 cals) 4 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp Meal Recipe: Ingredients: 1 bunch curly-leafed kale. chopped finely 10 kalamata olives. mixing to incorporate. . Lunch: Emerald Kale Salad (Planned) KALE. chopped Kalamata olives (56 cals) 1. Put chopped kale into a large bowl. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. until the tough fibers of the kale break down.6 x 6 pieces Parsley. Toss with the red onion and cucumber. Massage gently with your hands for 5-10 minutes. Place the drained salmon in a small bowl and mash slightly to break it up.Coconut Oil. Note: Keeps well in the refrigerator for a few days. drained 2 carrots. drizzle with olive oil and sprinkle with sea salt. chopped Cucumber (102 cals) 34 x Grams Onion . parsley.RAW (134 cals) 4 x 1 cup. Note: Keeps in the refrigerator for a couple of days. minced ¼ cup fresh cucumber. finely chopped 1. chopped finely ½ cucumber. stemmed and finely chopped 1 tablespoon olive oil 1 teaspoon sea salt 1 tablespoon fresh lemon juice ¼ cup red onion. cucumber. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon.

2.75 x 1 tbsp Sea Salt (0 cals) 18 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 1 ½ tablespoons sea salt ¾ tablespoon ground sage ¾ teaspoon cinnamon 2 pounds grass-fed steaks 1 tablespoon coconut oil 1. Note: This recipe also works fantastically on the grill.GROUND (15 cals) 0.Yellow Onion Raw (6700 cals) 100 x Grams CINNAMON. minced 2 pounds carrots. Rub the mixture on both sides of the steaks.RAW (1 cals) 1 x 1 tbsp. Let them sit until they come to room temperature. Combine the sea salt. Serving Suggestion: Sweet Potato Fries and Garlic “Mayo”.GROUND (10 cals) 0.Dinner: Herb Dry-Rubbed Steak (Planned) Coconut Oil (130 cals) 1 x 1 Tbsp SAGE.5 x 1 tbsp Garlic (12 cals) 3 x 1 Clove Bone broth (160 cals) 4 x 1 cup Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 6 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 1 small yellow onion. or until desired doneness. peeled and minced 3 cloves garlic. 3. chopped 3 tablespoons ginger. Root Vegetable Chips Dinner: Carrot Ginger Soup (Planned) GINGER ROOT.75 x 1 tbsp CINNAMON. about 20 minutes.RAW (373 cals) 909 x Grams Onions Onions .GROUND (5 cals) 0. Heat the coconut oil in a cast-iron skillet on medium-high heat. chopped 4 cups bone broth 1 bay leaf .RAW (5 cals) 3 x 1 tsp CHIVES. and cinnamon in a small bowl. When the pan is hot. chopped CARROTS. cook the steaks 5-7 minutes per side. sage.

Add the ginger and garlic and cook for a couple more minutes. Add the bone broth. Massage gently with your hands for 5-10 minutes. 3. Serve with a scoop of fat and chives for garnish. Put chopped kale into a large bowl. drizzle with olive oil and sprinkle with sea salt. 2.exrx. do 1x50 reps external rotation each side: http://www.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. Heat the cooking fat in a heavy-bottomed pan.Red (40 cals) 1 x Medium size Lemon Juice.RAW (134 cals) 4 x 1 cup. Purée until the soup reaches the desired consistency. Bring to a boil. Note: Keeps well in the refrigerator for a few days. cooking for a few minutes. stirring often. 3. Next. 2. Dinner: Emerald Kale Salad (Planned) KALE. Add the onions. stirring to ensure that they don’t burn. 4. Monday Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. stemmed and finely chopped 1 tablespoon olive oil 1 teaspoon sea salt 1 tablespoon fresh lemon juice ¼ cup red onion. turn down to a gentle simmer and cover tightly with a lid. cinnamon. until the tough fibers of the kale break down. minced 1.html. Note: Freezes well. or until carrots are completely softened. bay leaf. minced ¼ cup fresh cucumber. do . 1 TSP RAW (2 cals) 1 x 1 Tsp Sea Salt (0 cals) 4 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp Meal Recipe: Ingredients: 1 bunch curly-leafed kale. With an elastic band or light dumbbell. chopped Cucumber (102 cals) 34 x Grams Onion . Toss with the red onion and cucumber. finely chopped 1. Cook for 20-30 minutes. Add the carrots and cook another 10 minutes. and sea salt to the pot. Turn off the heat and transfer into a high-powered blender.½ teaspoon cinnamon 1 ½ teaspoon sea salt 1 tablespoon chives.

Tempo: control Static Stretch: Warrior Two: Step 1: Reps: 1. Custom : Full Body Range of Motion & Recovery. Duration: 6-20sec. Intermediate to Advanced Planned Duration:0:03:54 Workout Description: Do this entire routine as a circuit. Tempo: control Static Stretch: Spiderman: Step 1: Reps: 1. Tempo: control Static Stretch: Scorpion: Step 1: Reps: 1. as time permits. if necessary. Duration: 6-20sec. hold each position for 6–20 seconds. one foam roller motion up and back down a body region is the equivalent of a single rep. Tempo: control Static Stretch: Frog: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Down Dog: Step 1: Reps: 1. moving from station to station with minimum rest.1x50 reps dumbbell or elastic band front raises: http://www. Duration: 6-20sec. Try to do the entire circuit 2x through if time permits.exrx. Tempo: control Static Stretch: Anterior Shoulder: Step 1: Reps: 1. The order of the movements is not crucial.com/watch?v=_XxYq-ZkUQw. you may change order. Duration: 6-20sec. Foam Rolling: For foam rolling. Finish with 2 minutes front plank. Tempo: control Static Stretch: Single Leg Quadriceps: . This workout is best performed with 5–10 minutes of light cardio beforehand.youtube. Tempo: control Static Stretch: Side-Bending Lat: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec.html. Duration: 6-20sec. Next do 1x50 reps side lying leg raise per side: http://www. Tempo: control Static Stretch: Warrior Three: Step 1: Reps: 1. Static Stretches: For static stretches. Duration: 6-20sec.net/WeightExercises/DeltoidAnterior/DBFrontRaise. Duration: 6-20sec. Static Stretch: Posterior Shoulder: Step 1: Reps: 1. Tempo: control Static Stretch: Warrior One: Step 1: Reps: 1.

Tempo: control Dynamic Stretch: Arm Swings: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: fluent Foam Rolling: Hamstring: . Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Four-Step Hip Stretch: Step 1: Reps: 8-10. Tempo: control Static Stretch: Standing Figure Four: Step 1: Reps: 1. Tempo: control Static Stretch: Calf: Step 1: Reps: 1.Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Open Body: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Arm Circles: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: control Static Stretch: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: control Static Stretch: Bridge: Step 1: Reps: 1. Tempo: explosive Foam Rolling: Achilles: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: fluent Foam Rolling: Posterior Calf: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: control Static Stretch: Achilles/Foot: Step 1: Reps: 1. Tempo: fluent Foam Rolling: Lateral Calf: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: control Static Stretch: Lying or Standing Hamstring: Step 1: Reps: 1.

Nogii Bar. Tempo: fluent Foam Rolling: Hip Flexors: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Upper Back/Neck: Step 1: Reps: 8-10. Cocochia Bars are available at http://pacificfit. you may find yourself getting hungrier.net/items/cocochia-sustained-energy-bar/ Breakfast: Beef Breakfast Patties (Planned) . dairy-free. Tempo: fluent Foam Rolling: IT Band High: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Low Back: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Mid Back: Step 1: Reps: 8-10. Zing Bar or HeathWarrior Bar. Tempo: fluent Foam Rolling: Internal Rotators: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Chest: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Quads: Step 1: Reps: 8-10. LaraBar. Tempo: fluent Foam Rolling: Lateral Glutes: Step 1: Reps: 8-10. Tempo: fluent Other : Getting Hungry? Workout Description: As you begin to have more movement prescribed. Quest Bar. Tempo: fluent Foam Rolling: Posterior Glutes: Step 1: Reps: 8-10.Step 1: Reps: 8-10. you can add that in as a snack ("safe" brands include Cocochia Bar. or if you have a gluten-free. Tempo: fluent Foam Rolling: Lats: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: IT Band Low: Step 1: Reps: 8-10. It is OK at this point to add in a snack from leftovers. lactose-free bar.

chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. Heat some of the cooking fat in a cast-iron skillet on medium heat. and sea salt. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Breakfast: Garlic .THYME.GROUND (6 cals) 1 x 1 tbsp ROSEMARY. In a large bowl. fresh herbs.FRESH (2 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0. minced 3 tablespoons fresh sage. ground 1 tablespoon and ¼ cup coconut flour. combine the ground beef. divided .GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. Form into 12 patties using the palms of your hands. 3. until nicely browned on the outside and cooked throughout.5 x 1/2 cup Sunflower Butter (400 cals) 2 x 2 TBSP Chicken thigh (2208 cals) 32 x 1 ounce Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. minced 4 cloves garlic. 2.FRSH (2 cals) 3 x 1 tsp SAGE.Sage Chicken Patties (Planned) SAGE. Cook the patties for about 5-8 minutes a side.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1.

add the onions and cook for a couple of minutes. stirring. Brown in a skillet with some coconut oil until they firm up (5-10 minutes).RAW (15 cals) 1 x 1 cup. stirring. Heat one tablespoon of the cooking fat in a skillet on medium heat.5 x Cup Coconut Aminos (5 cals) 1 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Garlic. Raw (Clone) change to cloves (18 cals) 4 x 1 tsp Sea Salt (0 cals) 1 x 1/4 tsp cauliflower (100 cals) 4 x 1 cup Zucchini (29 cals) 180 x Grams Meal Recipe: Ingredients: 1 head cauliflower. pieces or slices Onions Onions . Alternately. Lunch: Cauliflower Fried Rice (Planned) TURMERIC. until they are fragrant and browned but not burned (a couple more minutes). they can be baked in the oven for about 25 minutes at 400 degrees. 3.RAW (1 cals) 1 x 1 tbsp.Yellow Onion Raw (34 cals) 0. 2. minced 1 carrot.RAW (1 cals) 0.WHITE. until golden brown and completely cooked throughout. adding more cooking fat if there isn’t any left in the pan. When it is ready. Heat your skillet up on medium again. When the garlic and sage mixture is just warm and no longer hot. roughly chopped 2 tablespoons solid cooking fat 1 small yellow onion.5 x 1 tbsp GINGER ROOT. finely chopped 1 zucchini. Take the pan off the heat and let the mixture cool down for a few minutes. While you are waiting. finely chopped 1 cup mushrooms. add to the ground chicken with the coconut flour and sea salt. Variation: Try making them into meatballs instead of patties.GROUND (12 cals) 0. 4. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). finely chopped 4 cloves garlic. Mix well. dredging them lightly in the coconut flour. Cook the patties in batches for 1015 minutes a side.1.5 x 1 tsp Carrots Carrots (35 cals) 1 x Carrot CHIVES. place the coconut flour on a plate. finely chopped ¼ teaspoon sea salt ½ teaspoon ginger ½ teaspoon turmeric 1 tablespoon coconut aminos 1 tablespoon chives. chopped MUSHROOMS. Add the garlic and sage and continue to cook. chopped . and form into 12-14 patties.

RAW (16 cals) 1 x 1 cup. 3.CKD. stirring. carrot.CKD.RAW (105 cals) 2 x 1 cup. until translucent.WILD. chopped 1 bay leaf . Raw (8 cals) 3 x 1 tbsp ginger powder (4 cals) 0. or until it just barely forms “rice” size granules and set aside. Preheat your oven to 400 degrees.25 x 1 tbsp Sea Salt (0 cals) 2 x 1/4 tsp SALMON. 3. stirring for five more minutes. add the onion and cook for a few minutes. Process the cauliflower in a food processor for 10 seconds.5 x 2 TBSP Garlic. turmeric. or until the thickest part barely flakes.MEAT ONLY. ginger. Bake for 15-20 minutes (depending on the thickness of your fillet). Spread the coconut oil over the fillet and then sprinkle with the ginger. When it is ready. Wash and dry the salmon fillet and place on an oiled baking sheet. Add the garlic. Add the cauliflower “rice. and cook another five minutes. 2.BREAST. Lunch: Ginger-Baked salmon (Planned) Coconut Oil (260 cals) 2 x 1 Tbsp Parsley. 2. minced 1. chopped or diced Meal Recipe: Ingredients: 1 4-5 pound stewing hen or rooster 1 onion.1. Raw (Clone) change to cloves (4 cals) 1 x 1 tsp CHICKEN.” mushrooms. Serve garnished with chives.ATLANTIC. sea salt. and zucchini. 4.BROILERS OR FRYERS. and cook. and coconut aminos.DRY HEAT (1238 cals) 8 x 3 oz Meal Recipe: Ingredients: 24 ounces wild-caught salmon 2 tablespoons coconut oil. chopped Onion (156 cals) 1 x Serving Acorn Squash (1018 cals) 1814 x Grams Sunflower Butter (100 cals) 0.RSTD (1386 cals) 6 x 1 cup. Heat the solid cooking fat in the bottom of a skillet or wok on medium-high heat. Dinner: Chicken and Acorn Squash Soup (Planned) CARROTS. chopped Salt (0 cals) 1 x 1 tbsp CELERY. melted ¼ teaspoon ginger powder ½ teaspoon sea salt 3 tablespoons parsley. and sea salt.

When the chicken is finished. Try to do this routine in the sunshine to amplify Vitamin D levels.com/how-to-breathe-the-rightway. Begin by cleaning the chicken and placing it in a large stock pot. For the actual yoga routine. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like). Fill the pot with water until the chicken is just covered. Skim the surface of the broth to remove any scum that may appear during cooking. While the vegetables are cooking.2 cloves garlic 1 tablespoon salt 1 tablespoon solid cooking fat 2 large carrots. Bring to a boil and then cover tightly and lower to a simmer. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. 6. remove the meat from the chicken carcass and set aside in a bowl. chopped 4 pounds acorn squash. carrots. peeled. 4. you will have to cut it into quarters. 3. heat the cooking fat. belly breathing during your entire morning yoga routine. add the chicken back to the soup and simmer another 20 minutes. use a brightly lit room. Add more salt to taste. bring to a boil.the lower the simmer the more tender your chicken will come out. Tuesday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. bay leaf. and salt. If that isn't an option. Note: Freezes well. If it doesn’t fit.aspx and engage in deep nasal. about 1-2 hours . You should preferably be doing this alone. 5.youtube. remove it from the pot and strain the broth into another pot. seededand cut into 1 ½ inch cubes salt and coconut oil to taste 1. 2. When the veggies are tender. Add the broth back to the pot.quickanddirtytips. you can choose. and then cover and lower to a simmer for 20 minutes. Focus on your breath. Add the onion. Here is the video: http://www. garlic. and celery) and brown for about 10 minutes.com/watch?feature=player_embedded&v=1_bSpD_nYRg . In the empty stock pot. and serve with a big scoop of coconut oil. Add the vegetables (acorn squash. chopped 2 stalks celery. Cook this way until the meat is tender and falling off the bone. Contact Ben if you have questions.

5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1.RSTD (1386 cals) 6 x 1 cup. 2. Cook the patties for about 5-8 minutes a side. In a large bowl. chopped CARROTS. until nicely browned on the outside and cooked throughout.MEAT ONLY. and sea salt. chopped Onion (156 cals) 1 x Serving Acorn Squash (1018 cals) 1814 x Grams Garlic.BROILERS OR FRYERS.FRESH (2 cals) 1 x 1 tbsp SAGE. Raw (Clone) change to cloves (4 cals) 1 x 1 tsp CHICKEN. 3.FRSH (2 cals) 3 x 1 tsp ROSEMARY. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Lunch: Chicken and Acorn Squash Soup (Planned) Salt (0 cals) 1 x 1 tbsp CELERY. combine the ground beef. chopped 1 bay leaf 2 cloves garlic 1 tablespoon salt 1 tablespoon solid cooking fat .RAW (16 cals) 1 x 1 cup.CKD. Form into 12 patties using the palms of your hands. Heat some of the cooking fat in a cast-iron skillet on medium heat.RAW (105 cals) 2 x 1 cup. fresh herbs. chopped or diced Sunflower Butter (100 cals) 0.GROUND (6 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0.5 x 2 TBSP Meal Recipe: Ingredients: 1 4-5 pound stewing hen or rooster 1 onion.BREAST.Breakfast: Beef Breakfast Patties (Planned) THYME.

2. Add the vegetables (acorn squash. Dinner: Cauliflower Fried Rice (Planned) TURMERIC. chopped 4 pounds acorn squash. you will have to cut it into quarters. Begin by cleaning the chicken and placing it in a large stock pot. bay leaf. Note: Freezes well. 6. When the veggies are tender. While the vegetables are cooking. Fill the pot with water until the chicken is just covered.RAW (1 cals) 0.DRY HEAT (1238 cals) 8 x 3 oz Meal Recipe: Ingredients: 24 ounces wild-caught salmon 2 tablespoons coconut oil. If it doesn’t fit. and sea salt. Bake for 15-20 minutes (depending on the thickness of your fillet).5 x 1 tbsp GINGER ROOT. minced 1. Spread the coconut oil over the fillet and then sprinkle with the ginger. 3. add the chicken back to the soup and simmer another 20 minutes. Add the broth back to the pot. seededand cut into 1 ½ inch cubes salt and coconut oil to taste 1. and celery) and brown for about 10 minutes. or until the thickest part barely flakes. remove it from the pot and strain the broth into another pot. and salt. heat the cooking fat.2 large carrots. In the empty stock pot. Preheat your oven to 400 degrees. Wash and dry the salmon fillet and place on an oiled baking sheet.WILD. 3.25 x 1 tbsp Parsley.5 x 1 tsp . 5. Dinner: Ginger-Baked salmon (Planned) Coconut Oil (260 cals) 2 x 1 Tbsp ginger powder (4 cals) 0. 4.the lower the simmer the more tender your chicken will come out. about 1-2 hours . chopped 2 stalks celery. and serve with a big scoop of coconut oil. garlic.ATLANTIC. melted ¼ teaspoon ginger powder ½ teaspoon sea salt 3 tablespoons parsley. Add more salt to taste. Bring to a boil and then cover tightly and lower to a simmer. Cook this way until the meat is tender and falling off the bone. carrots. remove the meat from the chicken carcass and set aside in a bowl. bring to a boil. 2. Skim the surface of the broth to remove any scum that may appear during cooking. peeled. and then cover and lower to a simmer for 20 minutes. Raw (8 cals) 3 x 1 tbsp Sea Salt (0 cals) 2 x 1/4 tsp SALMON. Add the onion. When the chicken is finished.GROUND (12 cals) 0.CKD.

RAW (1 cals) 1 x 1 tbsp.Yellow Onion Raw (34 cals) 0. carrot. and cook another five minutes. roughly chopped 2 tablespoons solid cooking fat 1 small yellow onion. stirring. turmeric. sea salt. or until it just barely forms “rice” size granules and set aside. finely chopped ¼ teaspoon sea salt ½ teaspoon ginger ½ teaspoon turmeric 1 tablespoon coconut aminos 1 tablespoon chives.” mushrooms. and zucchini. chopped MUSHROOMS. with minimal rest and 30–60 sec rest at end of each circuit. Main Set: Complete the following circuit of body weight exercises 3–5x through. ginger. chopped 1. finely chopped 4 cloves garlic. cycling or elliptical trainer. Serve garnished with chives. 4. until translucent. minced 1 carrot. 2.5 x Cup Coconut Aminos (5 cals) 1 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Garlic. Wednesday Custom : Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. When it is ready. Add the garlic. . finely chopped 1 cup mushrooms. Raw (Clone) change to cloves (18 cals) 4 x 1 tsp Sea Salt (0 cals) 1 x 1/4 tsp cauliflower (100 cals) 4 x 1 cup Zucchini (29 cals) 180 x Grams Meal Recipe: Ingredients: 1 head cauliflower. Process the cauliflower in a food processor for 10 seconds. If heart rate is high or breathing is difficult. Heat the solid cooking fat in the bottom of a skillet or wok on medium-high heat. and cook. and coconut aminos. add the onion and cook for a few minutes. 3. finely chopped 1 zucchini.Carrots Carrots (35 cals) 1 x Carrot CHIVES. complete 3–5 minutes of light aerobic activity prior to the stretches. pieces or slices Onions Onions . stirring for five more minutes.RAW (15 cals) 1 x 1 cup. Cool-down: Hold each of the following stretches for 6–20 seconds. then complete the following exercises. Add the cauliflower “rice.WHITE.

Tempo: control Cool-down: Calf: . Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10.Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15.

GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. . until they are fragrant and browned but not burned (a couple more minutes). Cook the patties in batches for 1015 minutes a side. add the onions and cook for a couple of minutes. When it is ready. minced 3 tablespoons fresh sage.Sage Chicken Patties (Planned) SAGE. Heat your skillet up on medium again. Variation: Try making them into meatballs instead of patties.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Minced Garlic For Flavor (352 cals) 4 x Serving Sunflower Butter (400 cals) 2 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. Add the garlic and sage and continue to cook. 4. ground 1 tablespoon and ¼ cup coconut flour. stirring. divided 1. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. minced 4 cloves garlic.. they can be baked in the oven for about 25 minutes at 400 degrees. While you are waiting. Tempo: control Swim : 25's Workout Description: Warm-up 500m alternating between 50 drill and 50 easy freestyle. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). adding more cooking fat if there isn’t any left in the pan. with 10 second rest between each. Heat one tablespoon of the cooking fat in a skillet on medium heat. Mix well. dredging them lightly in the coconut flour. Then swim 16-20x25 at maximum sustainable pace you can maintain with good form. and form into 12-14 patties. place the coconut flour on a plate. Breakfast: Garlic . Take the pan off the heat and let the mixture cool down for a few minutes. stirring. Cool-down 200. 2. Alternately. 3. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). until golden brown and completely cooked throughout. When the garlic and sage mixture is just warm and no longer hot. add to the ground chicken with the coconut flour and sea salt.Step 1: Reps: 1.

finely chopped 1 zucchini.25 x 1 tbsp Sea Salt (0 cals) 2 x 1/4 tsp SALMON.Yellow Onion Raw (34 cals) 0.RAW (1 cals) 0. 2. Bake for 15-20 minutes (depending on the thickness of your fillet). and sea salt. finely chopped 1 cup mushrooms.ATLANTIC. or until the thickest part barely flakes. Spread the coconut oil over the fillet and then sprinkle with the ginger.WILD.5 x 1 tsp TURMERIC.RAW (15 cals) 1 x 1 cup. pieces or slices Onions Onions .RAW (1 cals) 1 x 1 tbsp.Lunch: Ginger-Baked salmon (Planned) Coconut Oil (260 cals) 2 x 1 Tbsp Parsley. finely chopped 4 cloves garlic. Wash and dry the salmon fillet and place on an oiled baking sheet. Raw (8 cals) 3 x 1 tbsp ginger powder (4 cals) 0. Raw (Clone) change to cloves (18 cals) 4 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 1 x 1/4 tsp cauliflower (100 cals) 4 x 1 cup Zucchini (29 cals) 180 x Grams Meal Recipe: Ingredients: 1 head cauliflower. finely chopped ¼ teaspoon sea salt . minced 1.GROUND (12 cals) 0. chopped MUSHROOMS.5 x Cup Coconut Aminos (5 cals) 1 x 1 tsp Garlic. minced 1 carrot.WHITE.5 x 1 tbsp Carrots Carrots (35 cals) 1 x Carrot CHIVES. 3.DRY HEAT (1238 cals) 8 x 3 oz Meal Recipe: Ingredients: 24 ounces wild-caught salmon 2 tablespoons coconut oil.CKD. roughly chopped 2 tablespoons solid cooking fat 1 small yellow onion. Lunch: Cauliflower Fried Rice (Planned) GINGER ROOT. Preheat your oven to 400 degrees. melted ¼ teaspoon ginger powder ½ teaspoon sea salt 3 tablespoons parsley.

Coconut Amino Cabbage . Dinner: Beef and Brocolli (Planned) BROCCOLI. until translucent. cut into 1/4-inch thick slices ¼ teaspoon sea salt ½ tablespoon solid cooking fat 5 cloves garlic. 1 TSP RAW (9 cals) 4. 4. sauté the the steak slices until they are done. minced 1 bunch broccoli. add the onion and cook for a few minutes.” mushrooms. sea salt. 2. chopped 2 tablespoons water or bone broth ½ cup coconut aminos ½ lemon. Add the broccoli and cook for a few minutes. stirring for five more minutes. Add the cauliflower “rice. Serving Suggestion: Cauliflower Fried Rice.25 x 2 TBSP Lemon Juice. about 5-7 minutes. and cook. or until it just barely forms “rice” size granules and set aside. or until the broccolini is tender. Add the coconut aminos. juiced 1. until lightly browned.RAW (207 cals) 1 x 1 bunch Coconut Aminos (120 cals) 24 x 1 tsp Garlic . Serve immediately. Serve garnished with chives. and coconut aminos. chopped 1. 3. ginger. Add the garlic. cover and turn the heat down to medium-low. Remove from the wok. stirring occasionally. and zucchini. When it is ready.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed steak. lemon juice. carrot. 5. and beef slices back to the pan and saute for a minute or two. stirring and cooking until fragrant. Cook for about 10 minutes. 2. about 1 minute. and cook another five minutes. Process the cauliflower in a food processor for 10 seconds.½ teaspoon ginger ½ teaspoon turmeric 1 tablespoon coconut aminos 1 tablespoon chives. 4. lower the heat and add the ginger and garlic. Salt meat and let come to room temperature. Add the water. Heat the solid cooking fat in the bottom of a skillet or wok on medium-high heat. turmeric. When it is hot.chopped (32 cals) 10 x Grams Sunflower Butter (50 cals) 0. minced 1 1/2-inch piece of ginger. 3. stirring. Lightly oil a wok or skillet with cooking fat and heat on medium.

5 x 1 Tsp Cucumber (43 cals) 2 x 1/2 a cucumber Olive Oil (1432 cals) 12 x 1 tbsp Meal Recipe: Ingredients: 1 bunch parsley. . finely chopped 1 cucumber. you can choose. If that isn't an option. Contact Ben if you have questions. use a brightly lit room. and salt Note: Keeps in the refrigerator for a few days. finely chopped 8 kalamata olives. peeled and finely chopped 2 carrots.quickanddirtytips. You should preferably be doing this alone. Thursday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. 2.Dinner: Radish and Jicama Tabbouli (Planned) Radishes (25 cals) 250 x Grams CARROTS. olives.RAW (0 cals) 0 x 1 cup. juiced salt to taste 1.aspx and engage in deep nasal. Try to do this routine in the sunshine to amplify Vitamin D levels. Raw (22 cals) 60 x Grams Fresh Mint (1 cals) 0. minced ¼ cup olive oil 2 tablespoons apple-cider vinegar ½ lemon. minced 1 tablespoon fresh mint. radishes.com/how-to-breathe-the-rightway. For the actual yoga routine. Focus on your breath. jicama. chopped Kalamata olives (47 cals) 1. carrots. lemon. Combine all of the chopped veggies (parsley.5 x 2 tbsp Apple Cider Vinegar (2 cals) 2 x 1tbsp Lemon Juice. apple-cider vinegar. and mint) in a large bowl. finely chopped ½ pound jicama. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. chopped 1 bunch radishes. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. cucumber. 1 TSP RAW (9 cals) 4. Toss with the olive oil.33 x 6 pieces Parsley. belly breathing during your entire morning yoga routine.

parsley.com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. cucumber. 2.RAW (16 cals) 1 x 1 cup.Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like). Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon.RSTD (1386 cals) 6 x 1 cup. chopped finely 10 kalamata olives. Note: Keeps in the refrigerator for a couple of days. chopped finely ½ cucumber. Lunch: Chicken and Acorn Squash Soup (Planned) Salt (0 cals) 1 x 1 tbsp CARROTS. drained 2 carrots. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. Raw (Clone) change to cloves (4 cals) 1 x 1 tsp CHICKEN. olives.BREAST.6 x 6 pieces Parsley.RAW (105 cals) 2 x 1 cup. Place the drained salmon in a small bowl and mash slightly to break it up.CKD. olive oil and salt. chopped Onion (156 cals) 1 x Serving Acorn Squash (1018 cals) 1814 x Grams Garlic.5 x 2 TBSP Meal Recipe: . halved 1 tablespoon parsley. Here is the video: http://www. chopped or diced Sunflower Butter (100 cals) 0. Add the carrots. chopped CELERY. Extra Virgin (375 cals) 3 x Tbsp CARROTS.MEAT ONLY.youtube.RAW (52 cals) 1 x 1 cup. chopped Kalamata olives (56 cals) 1. mixing to incorporate.BROILERS OR FRYERS.

When the veggies are tender. Add the broth back to the pot. 2. and salt. 3. add the chicken back to the soup and simmer another 20 minutes.Ingredients: 1 4-5 pound stewing hen or rooster 1 onion. Bring to a boil and then cover tightly and lower to a simmer.CKD. Fill the pot with water until the chicken is just covered. carrots. Begin by cleaning the chicken and placing it in a large stock pot. bay leaf.BREAST. bring to a boil. Dinner: Shredded Chicken Breast (Planned) Sunflower Butter (200 cals) 1 x 2 TBSP Water (0 cals) 1 x 8 Oz / 1 Cup CHICKEN. you will have to cut it into quarters.RSTD (1497 cals) 907 x Grams Meal Recipe: Ingredients: 1-2 pounds pastured chicken breast sea salt to taste 2 tablespoons solid cooking fat 1 cup bone broth or water 1. If it doesn’t fit. chopped 4 pounds acorn squash. In the empty stock pot. While the vegetables are cooking. Add the onion. 2. about 1-2 hours . Cook this way until the meat is tender and falling off the bone. remove it from the pot and strain the broth into another pot. Skim the surface of the broth to remove any scum that may appear during cooking. 6.the lower the simmer the more tender your chicken will come out. chopped 1 bay leaf 2 cloves garlic 1 tablespoon salt 1 tablespoon solid cooking fat 2 large carrots. and then cover and lower to a simmer for 20 minutes. seededand cut into 1 ½ inch cubes salt and coconut oil to taste 1. Bring the chicken breast to room temperature and sprinkle liberally with sea salt. peeled. When the chicken is finished. and celery) and brown for about 10 minutes. 5. remove the meat from the chicken carcass and set aside in a bowl.MEAT ONLY. . Add the vegetables (acorn squash. chopped 2 stalks celery. Heat the cooking fat in a skillet over medium heat.BROILERS OR FRYERS. garlic. 4. Add more salt to taste. and serve with a big scoop of coconut oil. heat the cooking fat. Note: Freezes well.

GROUND (48 cals) 2 x 1 tbsp ginger powder (18 cals) 1 x 1 tbsp Parsley.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: ½ cup garlic “mayo”. chopped Cucumber (102 cals) 34 x Grams Onion . Raw (5 cals) 2 x 1 tbsp Chicken Breast . turmeric.25 x 1 cup. cover and turn down to a simmer. Serve garnished with chopped parsley.Red (40 cals) 1 x Medium size Lemon Juice.RAW (134 cals) 4 x 1 cup. Cook for 20 minutes or until the internal temperature reaches 165 degrees. lemon juice. 1 TSP RAW (2 cals) 1 x 1 Tsp Sea Salt (0 cals) 4 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp . 2. slightly warmed 1 teaspoon apple-cider vinegar ½ lemon. 1 TSP RAW (9 cals) 4. Combine the mayo. shredded ¼ cup chopped red onion ¼ cup raisins 2 tablespoons chopped parsley 1. ginger. When it is ready. 4. Let cool for 10 minutes and shred. red onion. add the broth. Add the chicken breast. Dinner: Curried Chicken Salad (Planned) RAISINS.Boneless. packed TURMERIC. Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole.SEEDLESS (123 cals) 0. Flip the chicken. Note: Keeps for a few days in the refrigerator.3. Skinless (439 cals) 4 x 1 Breast (4 oz) Garlic "Mayo" (640 cals) 8 x 1 tbsp Onion . and raisins and stir. Dinner: Emerald Kale Salad (Planned) KALE. place the chicken breasts top down in the cooking fat and sear for 5-7 minutes or until browned. and sea salt in a bowl and whisk to combine. apple-cider vinaigrette.Red (40 cals) 1 x Medium size Apple Cider Vinegar (1 cals) 1 x 1tbsp Lemon Juice. juiced 2 teaspoons powdered turmeric 1 teaspoon powdered ginger ¼ teaspoon sea salt 1 lb pastured chicken breast.

) This makes up one cycle. Recover at a slower pace until your breathing returns to normal. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: . Toss with the red onion and cucumber. until the tough fibers of the kale break down. As you continue along the trail.) B) a balance move such as walking along a log or fence. etc. belly crawling. stemmed and finely chopped 1 tablespoon olive oil 1 teaspoon sea salt 1 tablespoon fresh lemon juice ¼ cup red onion. drizzle with olive oil and sprinkle with sea salt. running. or C) a ground or crawling motion (crab walking. Do 4 to 6 cycles. Note: Keeps well in the refrigerator for a few days. Friday Walk : Nature Workout Circuit Workout Description: Mixing walking. Put chopped kale into a large bowl.Meal Recipe: Ingredients: 1 bunch curly-leafed kale. Then move into either A) a strength move for 60 to 90 seconds. then sprint or speed-walk hard for 15 to 60 seconds. sturdy surface. (push-ups and triceps dips on a log or two or one-legged squats on a flat. 2. minced ¼ cup fresh cucumber. 3. bear crawling. go easy for 2 to 3 minutes. pick it up a bit for 3 to 5. Massage gently with your hands for 5-10 minutes. change your pace: For example. sprinting and strength training transforms a hike from a simple walk into a full-body workout. mixing up the strength moves and varying your speeds throughout your workout. Begin with brisk walk for 5-10 minutes. preferably on trail. finely chopped 1.

chopped finely ½ cucumber. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. cucumber.chopped (32 cals) 10 x Grams Sunflower Butter (50 cals) 0.RAW (52 cals) 1 x 1 cup. Lunch: Beef and Brocolli (Planned) BROCCOLI. mixing to incorporate.RAW (207 cals) 1 x 1 bunch Coconut Aminos (120 cals) 24 x 1 tsp Garlic . parsley. olive oil and salt.6 x 6 pieces Parsley. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. 2. olives. Add the carrots. Extra Virgin (375 cals) 3 x Tbsp CARROTS. chopped Kalamata olives (56 cals) 1. 1 TSP RAW (9 cals) 4. drained 2 carrots. Place the drained salmon in a small bowl and mash slightly to break it up.25 x 2 TBSP Lemon Juice.Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. halved 1 tablespoon parsley.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz . chopped finely 10 kalamata olives. Note: Keeps in the refrigerator for a couple of days.

or until the broccolini is tender. about 1 minute. sauté the the steak slices until they are done. Lightly oil a wok or skillet with cooking fat and heat on medium. Add the coconut aminos. cover and turn the heat down to medium-low. Serve immediately.5 x 2 tbsp Apple Cider Vinegar (2 cals) 2 x 1tbsp Lemon Juice.5 x 1 Tsp Cucumber (43 cals) 2 x 1/2 a cucumber Olive Oil (1432 cals) 12 x 1 tbsp Meal Recipe: Ingredients: 1 bunch parsley. about 5-7 minutes. 4.33 x 6 pieces Parsley. stirring occasionally. and beef slices back to the pan and saute for a minute or two. 3. When it is hot. Cook for about 10 minutes. lower the heat and add the ginger and garlic. Coconut Amino Cabbage Lunch: Radish and Jicama Tabbouli (Planned) Radishes (25 cals) 250 x Grams CARROTS. chopped 1 bunch radishes. finely chopped ½ pound jicama. Salt meat and let come to room temperature. chopped Kalamata olives (47 cals) 1. lemon juice.RAW (0 cals) 0 x 1 cup. stirring and cooking until fragrant. Raw (22 cals) 60 x Grams Fresh Mint (1 cals) 0. chopped 2 tablespoons water or bone broth ½ cup coconut aminos ½ lemon. until lightly browned. 2. finely chopped 1 cucumber. minced 1 1/2-inch piece of ginger.Meal Recipe: Ingredients: 2 pounds grass-fed steak. Remove from the wok. minced . 1 TSP RAW (9 cals) 4. peeled and finely chopped 2 carrots. 5. minced 1 bunch broccoli. finely chopped 8 kalamata olives. Serving Suggestion: Cauliflower Fried Rice. cut into 1/4-inch thick slices ¼ teaspoon sea salt ½ tablespoon solid cooking fat 5 cloves garlic. Add the water. juiced 1. minced 1 tablespoon fresh mint. Add the broccoli and cook for a few minutes.

Combine all of the chopped veggies (parsley. Dinner: Emerald Kale Salad (Planned) KALE. juiced salt to taste 1. stemmed and finely chopped 1 tablespoon olive oil 1 teaspoon sea salt 1 tablespoon fresh lemon juice ¼ cup red onion.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: . and salt Note: Keeps in the refrigerator for a few days. packed TURMERIC.GROUND (48 cals) 2 x 1 tbsp ginger powder (18 cals) 1 x 1 tbsp Chicken Breast . Skinless (439 cals) 4 x 1 Breast (4 oz) Parsley. chopped Cucumber (102 cals) 34 x Grams Onion . olives. 2.SEEDLESS (123 cals) 0. Toss with the olive oil.Red (40 cals) 1 x Medium size Lemon Juice. until the tough fibers of the kale break down. cucumber. and mint) in a large bowl. lemon. Note: Keeps well in the refrigerator for a few days. 1 TSP RAW (2 cals) 1 x 1 Tsp Sea Salt (0 cals) 4 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp Meal Recipe: Ingredients: 1 bunch curly-leafed kale. Toss with the red onion and cucumber.RAW (134 cals) 4 x 1 cup. Put chopped kale into a large bowl. radishes. jicama. drizzle with olive oil and sprinkle with sea salt. finely chopped 1.Red (40 cals) 1 x Medium size Apple Cider Vinegar (1 cals) 1 x 1tbsp Lemon Juice.Boneless.¼ cup olive oil 2 tablespoons apple-cider vinegar ½ lemon. minced ¼ cup fresh cucumber. Raw (5 cals) 2 x 1 tbsp Garlic "Mayo" (640 cals) 8 x 1 tbsp Onion . 2. 1 TSP RAW (9 cals) 4. Massage gently with your hands for 5-10 minutes. apple-cider vinegar. Dinner: Curried Chicken Salad (Planned) RAISINS. 3. carrots.25 x 1 cup.

aspx and engage in deep nasal. purely aerobic with deep nasal breathing and high cadence OR 50-60 minute easy bike on flat course. slightly warmed 1 teaspoon apple-cider vinegar ½ lemon. lemon juice. For the actual yoga routine. with high cadence and deep nasal breathing.quickanddirtytips. Serve garnished with chopped parsley. Combine the mayo. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there.Ingredients: ½ cup garlic “mayo”. Note: Keeps for a few days in the refrigerator.FRSH (2 cals) 3 x 1 tsp ROSEMARY. juiced 2 teaspoons powdered turmeric 1 teaspoon powdered ginger ¼ teaspoon sea salt 1 lb pastured chicken breast. use a brightly lit room. belly breathing during your entire morning yoga routine. apple-cider vinaigrette. Focus on your breath. red onion.com/how-to-breathe-the-rightway. If that isn't an option. Contact Ben if you have questions.FRESH (2 cals) 1 x 1 tbsp . No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. you can choose. and sea salt in a bowl and whisk to combine. Try to do this routine in the sunshine to amplify Vitamin D levels. Saturday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. shredded ¼ cup chopped red onion ¼ cup raisins 2 tablespoons chopped parsley 1. Run : Easy Recovery Run or Bike Workout Description: 30-40 minute easy recovery run on soft surface. You should preferably be doing this alone. and raisins and stir. Breakfast: Beef Breakfast Patties (Planned) THYME. turmeric. 2. ginger. Add the chicken breast.

3. stemmed and finely chopped 1 tablespoon olive oil 1 teaspoon sea salt 1 tablespoon fresh lemon juice ¼ cup red onion.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1.GROUND (6 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Lunch: Emerald Kale Salad (Planned) KALE. chopped Cucumber (102 cals) 34 x Grams Onion . finely chopped 1. fresh herbs. Note: Keeps well in the refrigerator for a few days . until nicely browned on the outside and cooked throughout. 3. drizzle with olive oil and sprinkle with sea salt. combine the ground beef. In a large bowl.RAW (134 cals) 4 x 1 cup. Massage gently with your hands for 5-10 minutes. 1 TSP RAW (2 cals) 1 x 1 Tsp Sea Salt (0 cals) 4 x 1/4 tsp Olive Oil (119 cals) 1 x 1 tbsp Meal Recipe: Ingredients: 1 bunch curly-leafed kale. Form into 12 patties using the palms of your hands. Heat some of the cooking fat in a cast-iron skillet on medium heat. Cook the patties for about 5-8 minutes a side. 2. Put chopped kale into a large bowl.SAGE. Toss with the red onion and cucumber. minced ¼ cup fresh cucumber. and sea salt. until the tough fibers of the kale break down.Red (40 cals) 1 x Medium size Lemon Juice. 2.

juiced 2 teaspoons powdered turmeric 1 teaspoon powdered ginger ¼ teaspoon sea salt 1 lb pastured chicken breast.Red (40 cals) 1 x Medium size Apple Cider Vinegar (1 cals) 1 x 1tbsp Lemon Juice. shredded ¼ cup chopped red onion ¼ cup raisins 2 tablespoons chopped parsley 1. and raisins and stir. packed TURMERIC. Wash and dry the greens thoroughly. Note: Keeps for a few days in the refrigerator. and sea salt in a bowl and whisk to combine.SEEDLESS (123 cals) 0. or collard greens. slightly warmed 1 teaspoon apple-cider vinegar ½ lemon. Skinless (439 cals) 4 x 1 Breast (4 oz) ginger powder (18 cals) 1 x 1 tbsp Parsley.Lunch: Curried Chicken Salad (Planned) RAISINS. 1 TSP RAW (9 cals) 4. . apple-cider vinaigrette.25 x 1 cup.Boneless. Dinner: Sautteed Market Greens (Planned) Sunflower Butter (200 cals) 1 x 2 TBSP Kale (288 cals) 8 x 1 Cup Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 large bunches of kale. making sure that they are not too wet before cooking. Raw (5 cals) 2 x 1 tbsp Garlic "Mayo" (640 cals) 8 x 1 tbsp Onion .GROUND (48 cals) 2 x 1 tbsp Chicken Breast . Combine the mayo. lemon juice. Serve garnished with chopped parsley. red onion. chard. turmeric. stemmed and chopped roughly 2 tablespoons solid cooking fat 1 teaspoon sea salt 1. ginger. 2. Add the chicken breast.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: ½ cup garlic “mayo”.

turning occasionally. ends trimmed 2 tablespoons solid cooking fat.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 2 pounds asparagus. Extra Virgin (375 cals) 3 x Tbsp CARROTS. Dinner: Mediterranean Salmon Salad (Planned) Coconut Oil. 3.BLD. rosemary and sea salt. Preheat your grill or grill-pan.6 x 6 pieces Parsley. melted ½ tablespoon fresh rosemary ¼ teaspoon sea salt ½ lemon. drained 2 carrots. halved . 2. or until soft (you may have to remove some of the thinner spears as they cook). Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. just keep cooking them down and adding until they are all in there. chopped Kalamata olives (56 cals) 1.RAW (52 cals) 1 x 1 cup. Variation: You can also bake these for 10 minutes in a 400 degree oven. Coat the asparagus with the cooking fat. When the pan is hot. Serve warm with a squeeze of fresh lemon juice. chopped finely ½ cucumber. stirring as they cook. add the greens in batches. Grill for 10 minutes. It is ok if they do not all fit in the pan at once.DRND.W/SALT (220 cals) 1000 x Grams Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice.2.5 x 1 tbsp ASPARAGUS.FRESH (1 cals) 0. Heat the cooking fat in a large skillet on medium heat. 1 TSP RAW (9 cals) 4. chopped finely 10 kalamata olives. juiced 1. Serve warm. Note: Feel free to use any varieties of large-leafed brassica vegetables for this recipe. Dinner: Rosemary Grilled Asparagus (Planned) ROSEMARY.CKD. Add salt and cook about 15 minutes or until completely cooked down and tender.

Note: Keeps in the refrigerator for a couple of days. parsley.gl/Gr2Iw Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : Vibration Platform Balance. Recovery and Restoration (use as substitue for TaiChi if desired) Workout Description: . Place the drained salmon in a small bowl and mash slightly to break it up.1 tablespoon parsley. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. 2. Sunday Other : TaiChi Workout Description: 10-30 minutes TaiChi. mixing to incorporate. cucumber. olive oil and salt. olives. using deep nasal breathing. Add the carrots. I highly recommend this Body Wisdom DVD: http://goo.

Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pestoto Lunch: Mediterranean Salmon Salad (Planned) Coconut Oil.5 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1.htm Hold each move for 3 deep breaths per side.gl/05Twf Breakfast: Beef Breakfast Patties (Planned) THYME.6 x 6 pieces Parsley. 3. and sea salt. Heat some of the cooking fat in a cast-iron skillet on medium heat. then complete the following balance sequence while on vibration platform: http://yoga. chopped Kalamata olives (56 cals) 1.Stand while deep breathing on vibration platform for 2 minutes. Form into 12 patties using the palms of your hands. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: . combine the ground beef. In a large bowl.com/od/yogaposes/tp/Standing-Balances-Sequence.about. Extra Virgin (375 cals) 3 x Tbsp CARROTS. fresh herbs.RAW (52 cals) 1 x 1 cup.FRSH (2 cals) 3 x 1 tsp SAGE. until nicely browned on the outside and cooked throughout.GROUND (6 cals) 1 x 1 tbsp ROSEMARY. Vibration platform: http://goo.FRESH (2 cals) 1 x 1 tbsp Sunflower Butter (100 cals) 0. Cook the patties for about 5-8 minutes a side. 2.

0" FAT.FRSH (1 cals) 1 x 1 tsp GINGER ROOT. Coat the asparagus with the cooking fat. 2. ends trimmed 2 tablespoons solid cooking fat. Serve warm with a squeeze of fresh lemon juice.BLD. drained 2 carrots. mixing to incorporate.CKD. Lunch: Rosemary Grilled Asparagus (Planned) ROSEMARY. Dinner: Beef and Butternut Stew with Pear and Thyme (Planned) THYME. juiced 1. parsley. rosemary and sea salt.BRLD (2332 cals) 2 x 1 lb PEARS. chopped finely ½ cucumber. Grill for 10 minutes. Raw (Clone) change to cloves (27 cals) 6 x 1 tsp Spices Cinnamon. 1 TSP RAW (9 cals) 4. olives.CKD.ALL GRDS. olive oil and salt. turning occasionally.RAW (15 cals) 1 x 1 cup.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 2 pounds asparagus. pieces or slices Bone broth (80 cals) 2 x 1 cup Sunflower Butter (200 cals) 1 x 2 TBSP Butternut Squash (246 cals) 3 x Cup Garlic. or until soft (you may have to remove some of the thinner spears as they cook).DRND.5 x 1 Tbsp . Add the carrots. chopped finely 10 kalamata olives. Preheat your grill or grill-pan. melted ½ tablespoon fresh rosemary ¼ teaspoon sea salt ½ lemon.RAW (8 cals) 5 x 1 tsp BEEF. Variation: You can also bake these for 10 minutes in a 400 degree oven.RAW (206 cals) 2 x 1 medium MUSHROOMS.FRESH (1 cals) 0.TRI-TIP STK.5 x 1 tbsp ASPARAGUS. Ground (9 cals) 0. cucumber. Place the drained salmon in a small bowl and mash slightly to break it up.SIRLOIN. halved 1 tablespoon parsley.W/SALT (220 cals) 1000 x Grams Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. Note: Keeps in the refrigerator for a couple of days. 3.LN & FAT.1 7-ounce BPA-free canned salmon. 2. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1.WHITE.

Add the butternut squash. making sure that the pot simmers gently. Static Stretches: For static stretches. When the stew is finished. and bring to a simmer on low. cut into 1 ½ inch cubes 1 onion. Add the onion and cook for about five minutes or until they begin to soften. In a small skillet. cinnamon. Intermediate to Advanced Planned Duration:0:03:54 Workout Description: Do this entire routine as a circuit. sliced 1 tablespoon fresh thyme 1. This workout is best performed with 5–10 minutes of light cardio beforehand. . hold each position for 6–20 seconds. you may change order.Onion (16 cals) 1 x 1 Small Sea Salt (0 cals) 2 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2-3 pounds stew meat. Heat 1 tablespoon of the cooking fat in a heavy-bottomed pot on medium-high heat and brown the meat on all sides. Remove from the pot. or until they are browned and tender. 3. and cook for another couple of minutes. moving from station to station with minimum rest. Cover tightly and cook for 15 minutes. minced 2-inch piece of ginger. heat the rest of the cooking fat on high heat and saute the mushrooms for about 5 minutes. as time permits. Add the ginger and garlic. The order of the movements is not crucial. garnish with the sauteed mushrooms and fresh thyme. peeled and cubed ½ teaspoon cinnamon ½ teaspoon sea salt 2 pears. Note: Freezes well. being careful to stir them gently so that they don’t burn. and turn the heat down to medium. Now add the pears and simmer for another 30 minutes. chopped 1 cup mushrooms. 5. or until the meat and squash are both tender. if necessary. Monday Custom : Full Body Range of Motion & Recovery. 4. peeled and minced 2 cups bone broth 1 butternut squash. chopped 5 cloves garlic. 2. and sea salt and simmer covered for another 15 minutes. Add the bone broth or stock and the browned meat to the pot.

Duration: 6-20sec. one foam roller motion up and back down a body region is the equivalent of a single rep. Duration: 6-20sec. Duration: 6-20sec. Tempo: control . Duration: 6-20sec. Tempo: control Static Stretch: Down Dog: Step 1: Reps: 1. Tempo: control Static Stretch: Side-Bending Lat: Step 1: Reps: 1.Foam Rolling: For foam rolling. Tempo: control Static Stretch: Calf: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Warrior One: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Scorpion: Step 1: Reps: 1. Tempo: control Static Stretch: Warrior Three: Step 1: Reps: 1. Tempo: control Static Stretch: Standing Figure Four: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Anterior Shoulder: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Warrior Two: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Single Leg Quadriceps: Step 1: Reps: 1. Static Stretch: Posterior Shoulder: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: control Static Stretch: Frog: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Spiderman: Step 1: Reps: 1. Tempo: control Static Stretch: Lying or Standing Hamstring: Step 1: Reps: 1. Tempo: control Static Stretch: Lying Leg Open Body: Step 1: Reps: 1.

Tempo: fluent Foam Rolling: Lateral Glutes: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Posterior Glutes: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Arm Circles: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: fluent Foam Rolling: IT Band Low: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Hip Flexors: Step 1: Reps: 8-10. Tempo: fluent .Static Stretch: Achilles/Foot: Step 1: Reps: 1. Tempo: fluent Foam Rolling: Lateral Calf: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Hamstring: Step 1: Reps: 8-10. Tempo: explosive Foam Rolling: Achilles: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Four-Step Hip Stretch: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Quads: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: control Dynamic Stretch: Arm Swings: Step 1: Reps: 8-10. Tempo: control Static Stretch: Bridge: Step 1: Reps: 1. Tempo: fluent Foam Rolling: Posterior Calf: Step 1: Reps: 8-10.

Tempo: fluent Foam Rolling: Low Back: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Chest: Step 1: Reps: 8-10. Focus on keeping muscles tight and tense for each rep. Tempo: fluent Foam Rolling: Upper Back/Neck: Step 1: Reps: 8-10. Tempo: fluent Strength : SuperSlow Strength Workout Description: Warm-up 5-10 minutes aerobically.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. Tempo: fluent Foam Rolling: Mid Back: Step 1: Reps: 8-10. Then repeat for side plank left side.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Sunflower Butter (400 cals) 2 x 2 TBSP Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion .Foam Rolling: IT Band High: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Internal Rotators: Step 1: Reps: 8-10. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Breakfast: Garlic . with an 8-10 count up and 8-10 count down. Once you completed all exercises. Tempo: fluent Foam Rolling: Lats: Step 1: Reps: 8-10. Each exercise set should take you 90 seconds to 2 minutes to complete. and side plank right side. to complete exhaustion. Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit. hold a front plank position for as long as possible.Sage Chicken Patties (Planned) SAGE. and do not rest any longer than 2 second between reps. Complete each of the following exercises very slow.

6 x 6 pieces Parsley. Heat your skillet up on medium again. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). they can be baked in the oven for about 25 minutes at 400 degrees. chopped Kalamata olives (56 cals) 1. dredging them lightly in the coconut flour. minced 4 cloves garlic. Take the pan off the heat and let the mixture cool down for a few minutes. Extra Virgin (375 cals) 3 x Tbsp CARROTS. add the onions and cook for a couple of minutes. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. 4. 2. chopped finely ½ cucumber. drained 2 carrots. until golden brown and completely cooked throughout. Alternately. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. stirring. Cook the patties in batches for 1015 minutes a side. add to the ground chicken with the coconut flour and sea salt. place the coconut flour on a plate. halved 1 tablespoon parsley. When the garlic and sage mixture is just warm and no longer hot. chopped 3 tablespoons extra-virgin olive oil sea salt to taste . Heat one tablespoon of the cooking fat in a skillet on medium heat. stirring. Variation: Try making them into meatballs instead of patties. and form into 12-14 patties. 3. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). Lunch: Mediterranean Salmon Salad (Planned) Coconut Oil. until they are fragrant and browned but not burned (a couple more minutes).Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. Add the garlic and sage and continue to cook. minced 3 tablespoons fresh sage. divided 1. Mix well.RAW (52 cals) 1 x 1 cup. ground 1 tablespoon and ¼ cup coconut flour. While you are waiting. chopped finely 10 kalamata olives. adding more cooking fat if there isn’t any left in the pan. When it is ready.

or collard greens. Grill for 10 minutes. stirring as they cook. 1 TSP RAW (9 cals) 4. 2. add the greens in batches. 3. stemmed and chopped roughly 2 tablespoons solid cooking fat 1 teaspoon sea salt 1.W/SALT (220 cals) 1000 x Grams Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. turning occasionally. 2. rosemary and sea salt. mixing to incorporate. just keep cooking them down and adding until they are all in there. Lunch: Rosemary Grilled Asparagus (Planned) ROSEMARY. Lunch: Sautteed Market Greens (Planned) Kale (288 cals) 8 x 1 Cup Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Meal Recipe: Ingredients: 2 large bunches of kale. parsley. melted ½ tablespoon fresh rosemary ¼ teaspoon sea salt ½ lemon. chard. or until soft (you may have to remove some of the thinner spears as they cook).FRESH (1 cals) 0. ends trimmed 2 tablespoons solid cooking fat. 2. Variation: You can also bake these for 10 minutes in a 400 degree oven. making sure that they are not too wet before cooking. cucumber.BLD. Coat the asparagus with the cooking fat.5 x 1 tbsp ASPARAGUS. When the pan is hot. It is ok if they do not all fit in the pan at once. olives.5 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 2 pounds asparagus. Place the drained salmon in a small bowl and mash slightly to break it up. olive oil and salt. Note: Keeps in the refrigerator for a couple of days. Preheat your grill or grill-pan.CKD. Wash and dry the greens thoroughly. . Add salt and cook about 15 minutes or until completely cooked down and tender.1. Add the carrots. Serve warm with a squeeze of fresh lemon juice.DRND. Heat the cooking fat in a large skillet on medium heat. juiced 1.

2. chopped 1 cup mushrooms. Add the bone broth or stock and the browned meat to the pot. peeled and cubed ½ teaspoon cinnamon ½ teaspoon sea salt 2 pears. .BRLD (2332 cals) 2 x 1 lb MUSHROOMS. Add the butternut squash. Cover tightly and cook for 15 minutes. and sea salt and simmer covered for another 15 minutes.RAW (8 cals) 5 x 1 tsp BEEF.CKD. Ground (9 cals) 0.ALL GRDS. or until they are browned and tender.Serve warm. Add the ginger and garlic. In a small skillet. minced 2-inch piece of ginger. Heat 1 tablespoon of the cooking fat in a heavy-bottomed pot on medium-high heat and brown the meat on all sides.RAW (206 cals) 2 x 1 medium Bone broth (80 cals) 2 x 1 cup Butternut Squash (246 cals) 3 x Cup Garlic. Raw (Clone) change to cloves (27 cals) 6 x 1 tsp Spices Cinnamon.LN & FAT.WHITE. Remove from the pot. and cook for another couple of minutes. Note: Feel free to use any varieties of large-leafed brassica vegetables for this recipe.5 x 1 Tbsp Sunflower Butter (200 cals) 1 x 2 TBSP Onion (16 cals) 1 x 1 Small Sea Salt (0 cals) 2 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2-3 pounds stew meat. 4. making sure that the pot simmers gently. Note: Freezes well. peeled and minced 2 cups bone broth 1 butternut squash. garnish with the sauteed mushrooms and fresh thyme. and bring to a simmer on low. Add the onion and cook for about five minutes or until they begin to soften. pieces or slices PEARS. being careful to stir them gently so that they don’t burn. 5. 3. heat the rest of the cooking fat on high heat and saute the mushrooms for about 5 minutes.SIRLOIN. When the stew is finished.FRSH (1 cals) 1 x 1 tsp GINGER ROOT. cut into 1 ½ inch cubes 1 onion.RAW (15 cals) 1 x 1 cup. or until the meat and squash are both tender.0" FAT.TRI-TIP STK. and turn the heat down to medium. sliced 1 tablespoon fresh thyme 1. Dinner: Beef and Butternut Stew with Pear and Thyme (Planned) THYME. chopped 5 cloves garlic. Now add the pears and simmer for another 30 minutes. cinnamon.

Heat the cooking fat in the bottom of an oven-safe pot on medium-high heat. optional 1. Generously apply sea salt to the roast. shred it into bits with two forks or using your hands. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. cook for 3-4 hours.5 x 2 TBSP Sea Salt (0 cals) 1 x 1/4 tsp Sea Salt (0 cals) 1 x 1/4 tsp All Natural Lean Ground Beef patty 93/7 (2181 cals) 1363 x Grams Meal Recipe: Ingredients: 1 tablespoon solid cooking fat 3-4 pound beef roast. 6. 4. Preheat your oven to 250 degrees. Meanwhile. 7. Once the meat has cooled a little bit. Try to do this routine in the sunshine to amplify Vitamin D levels. 2. Focus on your breath. 5. Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole. cut into 2-3 big chunks sea salt to taste 1 cup bone broth 1 tablespoon apple-cider vinegar fresh herbs. 3. When it is hot. about 15 minutes. strain the juice from the pot and bring to a simmer on the stove to reduce the liquid.quickanddirtytips. Add the bone broth and cider vinegar to the pot along with the fresh herbs if you choose to use them. Ensuring that your lid is on tightly as not to let any steam escape. checking periodically to make sure there is enough liquid in the bottom of the pot. you can choose. Tuesday Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. When the pan juice has reduced add back to the shredded beef and combine. brown the roast on all sides. belly breathing during your entire morning yoga routine. Remove the meat from the pot and let cool for a couple of minutes. use a brightly lit room. For the actual yoga routine.Dinner: Shredded Roast Beef (Planned) Bone broth (40 cals) 1 x 1 cup Apple Cider Vinegar (1 cals) 1 x 1tbsp Sunflower Butter (100 cals) 0.aspx and engage in deep nasal. Contact Ben if . The roast is finished cooking when the meat pulls apart easily with a fork.com/how-to-breathe-the-rightway. You should preferably be doing this alone. If that isn't an option.

pieces or slices PEARS.0" FAT. halved 1 tablespoon parsley.FRSH (1 cals) 1 x 1 tsp GINGER ROOT.5 x 1 Tbsp Sunflower Butter (200 cals) 1 x 2 TBSP . chopped finely 10 kalamata olives.WHITE. Here is the video: http://www. chopped Kalamata olives (56 cals) 1. cucumber. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1.ALL GRDS.BRLD (2332 cals) 2 x 1 lb MUSHROOMS.com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. Extra Virgin (375 cals) 3 x Tbsp CARROTS. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. Ground (9 cals) 0. drained 2 carrots. Raw (Clone) change to cloves (27 cals) 6 x 1 tsp Spices Cinnamon.RAW (15 cals) 1 x 1 cup.RAW (52 cals) 1 x 1 cup.RAW (206 cals) 2 x 1 medium Bone broth (80 cals) 2 x 1 cup Butternut Squash (246 cals) 3 x Cup Garlic. olive oil and salt. chopped finely ½ cucumber.you have questions. 2. Add the carrots. olives.youtube. parsley. Note: Keeps in the refrigerator for a couple of days. mixing to incorporate. Lunch: Beef and Butternut Stew with Pear and Thyme (Planned) THYME.LN & FAT.SIRLOIN. Place the drained salmon in a small bowl and mash slightly to break it up.RAW (8 cals) 5 x 1 tsp BEEF.TRI-TIP STK. Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like).CKD.6 x 6 pieces Parsley.

chopped 5 cloves garlic. making sure that the pot simmers gently. Dinner: Shredded Chicken Breast (Planned) Salt (0 cals) 1 x 1 tbsp Chicken Breast .Onion (16 cals) 1 x 1 Small Sea Salt (0 cals) 2 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 2-3 pounds stew meat. chopped 1 cup mushrooms. Add the bone broth or stock and the browned meat to the pot. garnish with the sauteed mushrooms and fresh thyme. minced 2-inch piece of ginger. and sea salt and simmer covered for another 15 minutes. cinnamon. or until the meat and squash are both tender. In a small skillet. Now add the pears and simmer for another 30 minutes. Note: Freezes well. heat the rest of the cooking fat on high heat and saute the mushrooms for about 5 minutes. Heat 1 tablespoon of the cooking fat in a heavy-bottomed pot on medium-high heat and brown the meat on all sides. and turn the heat down to medium. Add the onion and cook for about five minutes or until they begin to soften. 5. Add the butternut squash. Cover tightly and cook for 15 minutes. Skinless (490 cals) 500 x Grams Sunflower Butter (200 cals) 1 x 2 TBSP Water (0 cals) 1 x 8 Oz / 1 Cup Meal Recipe: Ingredients: 1-2 pounds pastured chicken breast sea salt to taste 2 tablespoons solid cooking fat 1 cup bone broth or water . and cook for another couple of minutes. peeled and cubed ½ teaspoon cinnamon ½ teaspoon sea salt 2 pears. or until they are browned and tender. When the stew is finished. being careful to stir them gently so that they don’t burn. 3. sliced 1 tablespoon fresh thyme 1. 2. 4. peeled and minced 2 cups bone broth 1 butternut squash. cut into 1 ½ inch cubes 1 onion. Remove from the pot. Add the ginger and garlic. and bring to a simmer on low.Boneless.

stirring for another minute. and cook. Coconut Amino Cabbage Sauté . Serving Suggestion: Serve on lettuce boats or as a salad with Mango Salasa and Guacamole.Yellow Onion Raw (67 cals) 1 x Grams Coconut Aminos (120 cals) 24 x 1 tsp Garlic. Serving Suggestion: Cauliflower Rice . ginger. add the broth. place the chicken breasts top down in the cooking fat and sear for 5-7 minutes or until browned.RAW (2 cals) 1 x 1 tsp Chicken Breast . 4. add the chicken and stir to heat throughout. Flip the chicken. Skinless (439 cals) 4 x 1 Breast (4 oz) BROCCOLI. cooking for 10 minutes. Add the garlic. chopped 1 lb pastured chicken breast. stirring occasionally. chopped 6 cloves garlic.WHITE. Raw (Clone) change to cloves (27 cals) 6 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. 1 TSP RAW (18 cals) 9 x 1 Tsp Sea Salt (0 cals) 2 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 1 yellow onion. peeled and minced ½ teaspoon sea salt 3 large carrots. Bring the chicken breast to room temperature and sprinkle liberally with sea salt. Heat the cooking fat in a wok or skillet on medium. and coconut aminos and cover.RAW (123 cals) 300 x Grams MUSHROOMS. When it is ready. cover and turn down to a simmer. chopped ½ cup coconut aminos 2 cups mushrooms. When it is ready. 3. and sea salt. Heat the cooking fat in a skillet over medium heat. Lastly. add the onions and cook for 3 minutes. Squeeze with lemon juice and serve. 2.1. Add the mushrooms and cook for another couple of minutes. broccoli. 4. 2. sliced diagonally 1 lb broccoli. juiced 1.RAW (170 cals) 500 x Grams CARROTS. pieces or slices Onions Onions .Boneless. Cook for 20 minutes or until the internal temperature reaches 165 degrees. Add the carrots. minced 1 1/2-inch piece ginger.RAW (31 cals) 2 x 1 cup. shredded ½ lemon. Dinner: Chicken Stir Fry (Planned) GINGER ROOT. 3. Let cool for 10 minutes and shred.

add the cauliflower and sprinkle with the turmeric. Cool-down 200.5 x 1 tbsp Sunflower Butter (200 cals) 1 x 2 TBSP cauliflower (100 cals) 4 x 1 cup Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 1 large head of cauliflower. with minimal rest and 30–60 sec rest at end of each circuit. with 10 second rest between each. Then swim 16-20x50 at maximum pace. 3. . Cover and cook for 10 minutes or until the cauliflower is just tender. Add the coconut aminos and cook for another minute. cycling or elliptical trainer. stirring to combine.5 x 1 tbsp Sea Salt (0 cals) 1 x Coconut Aminos (5 cals) 1 x 1 tsp ginger powder (9 cals) 0. Cool-down: Hold each of the following stretches for 6–20 seconds. Variation: Sauté some minced shallots and garlic before adding the cauliflower. ginger and sea salt. then complete the following exercises. chopped into 1-inch pieces ½ teaspoon turmeric powder ½ teaspoon ginger powder ¼ teaspoon sea salt 1 tablespoon coconut aminos (optional) 1. stirring a couple of times. complete 3–5 minutes of light aerobic activity prior to the stretches. Custom : Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Main Set: Complete the following circuit of body weight exercises 3–5x through. 2. Wednesday Swim : 50's Workout Description: Warm-up 500m alternating between 50 dril and 50 easy freestyle.GROUND (12 cals) 0.Dinner: Curried Cauliflower (Planned) TURMERIC. When it is ready. Heat the fat in the bottom of a wok or skillet on medium heat. If heart rate is high or breathing is difficult.

Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15.Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: control Cool-down: Calf: . Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10.

Add the carrots.Yellow Onion Raw (67 cals) 1 x Grams Garlic. olives.Boneless. Extra Virgin (375 cals) 3 x Tbsp CARROTS. drained 2 carrots.RAW (31 cals) 2 x 1 cup. Place the drained salmon in a small bowl and mash slightly to break it up. halved 1 tablespoon parsley. pieces or slices Coconut Aminos (120 cals) 24 x 1 tsp Onions Onions . Skinless (439 cals) 4 x 1 Breast (4 oz) BROCCOLI. Note: Keeps in the refrigerator for a couple of days.6 x 6 pieces Parsley.RAW (170 cals) 500 x Grams CARROTS. Raw (3 cals) 1 x 1 tbsp Canned Salmon (360 cals) 4 x 1/4 cup Cucumber (43 cals) 2 x 1/2 a cucumber Meal Recipe: Ingredients: 1 7-ounce BPA-free canned salmon. Raw (Clone) change to cloves (27 cals) 6 x 1 tsp Sunflower Butter (200 cals) 1 x 2 TBSP Lemon Juice. 2. chopped 3 tablespoons extra-virgin olive oil sea salt to taste 1. chopped 6 cloves garlic. chopped finely 10 kalamata olives. mixing to incorporate. 1 TSP RAW (18 cals) 9 x 1 Tsp Sea Salt (0 cals) 2 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 1 yellow onion.Step 1: Reps: 1. minced 1 1/2-inch piece ginger. Lunch: Chicken Stir Fry (Planned) GINGER ROOT. peeled and minced .RAW (123 cals) 300 x Grams MUSHROOMS. olive oil and salt.WHITE.RAW (2 cals) 1 x 1 tsp Chicken Breast . chopped finely ½ cucumber. chopped Kalamata olives (56 cals) 1. Tempo: control Breakfast: Mediterranean Salmon Salad (Planned) Coconut Oil. cucumber.RAW (52 cals) 1 x 1 cup. parsley.

broccoli. stirring to combine.5 x 1 tbsp Sea Salt (0 cals) 1 x Coconut Aminos (5 cals) 1 x 1 tsp ginger powder (9 cals) 0. add the cauliflower and sprinkle with the turmeric.GROUND (12 cals) 0. and sea salt. Coconut Amino Cabbage Sauté Lunch: Curried Cauliflower (Planned) TURMERIC. Add the garlic. juiced 1. stirring occasionally.½ teaspoon sea salt 3 large carrots. Squeeze with lemon juice and serve. Add the coconut aminos and cook for another minute. When it is ready.Avocado Dressing (Planned) Cabbage (green) (208 cals) 800 x Grams Shredded Carrots Shredded Carrots (59 cals) 300 x Grams Salad Dressing (691 cals) 245 x Grams . 2. chopped into 1-inch pieces ½ teaspoon turmeric powder ½ teaspoon ginger powder ¼ teaspoon sea salt 1 tablespoon coconut aminos (optional) 1. and coconut aminos and cover. Add the carrots. Cover and cook for 10 minutes or until the cauliflower is just tender. and cook. Add the mushrooms and cook for another couple of minutes. Serving Suggestion: Cauliflower Rice . Heat the cooking fat in a wok or skillet on medium. 3. 3. 2. Variation: Sauté some minced shallots and garlic before adding the cauliflower. Heat the fat in the bottom of a wok or skillet on medium heat. ginger and sea salt. add the chicken and stir to heat throughout. stirring for another minute. cooking for 10 minutes. Lastly. shredded ½ lemon. Dinner: Cabbage Salad with Olive .5 x 1 tbsp Sunflower Butter (200 cals) 1 x 2 TBSP cauliflower (100 cals) 4 x 1 cup Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 1 large head of cauliflower. 4. sliced diagonally 1 lb broccoli. chopped 1 lb pastured chicken breast. stirring a couple of times. ginger. chopped ½ cup coconut aminos 2 cups mushrooms. add the onions and cook for 3 minutes. When it is ready.

Raw (22 cals) 60 x Grams Onion . ginger powder. grated 1 handful fresh parsley. shredded 1 small red onion.RAW.FRSH (1 cals) 1 x 1 tsp ginger powder (216 cals) 12 x 1 tbsp Coconut Aminos (120 cals) 24 x 1 tsp Lemon Juice. Combine the cabbage.Parsley. Serve immediately. 2. and most of the parsley. lemon juice. thinly sliced 3 carrots. 3. Dinner: Coconut-Amino Marinated Salmon (Planned) THYME. cubes Meal Recipe: Ingredients: 1 small head savoy cabbage. thyme. carrots. Toss with dressing.ALL COMM VAR (240 cals) 1 x 1 cup. preheat the oven to 400 degrees. adding fresh avocado and garnishing with the remainder of the parsley. cubed 1. When you are ready to cook the salmon. placing the fillets in a large bag for marinating. 2.WILD. 1 TSP RAW (35 cals) 18 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp SALMON. juiced 1 tablespoon fresh thyme ¼ cup ginger powder ¼ teaspoon salt 1. flipping the bag once or twice. onion. Combine the coconut aminos.DRY HEAT (910 cals) 500 x Grams Meal Recipe: Ingredients: 24 hours wild-caught salmon fillets ½ cup coconut aminos 1 lemon. Place the salmon fillets in a baking dish and discard the marinade. Cook for about 20 minutes.CKD. chopped 1 cup olive-avocado dressing 1 avocado. Pour the marinade ingredients into the bag with the salmon and let marinate for 1 hour. or until the salmon is cooked throughout. Clean and dry the salmon.Red (40 cals) 1 x Medium size AVOCADOS.ATLANTIC. Thursday . and salt in a small bowl.

ground 1 tablespoon and ¼ cup coconut flour. No power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good.quickanddirtytips. Contact Ben if you have questions.com/watch?feature=player_embedded&v=1_bSpD_nYRg Breakfast: Garlic .aspx and engage in deep nasal. add the onions and cook for a couple of minutes. My top recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Sunflower Butter (400 cals) 2 x 2 TBSP Minced Garlic For Flavor (352 cals) 4 x Serving Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. Take the pan off the heat and let the mixture cool down for a few minutes. stirring. use a brightly lit room. until they are fragrant and browned but not burned (a couple more minutes).GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. For the actual yoga routine. divided 1. place the coconut flour on a plate. minced 3 tablespoons fresh sage. stirring. You should preferably be doing this alone. Heat one tablespoon of the cooking fat in a skillet on medium heat.com/how-to-breathe-the-rightway. 2.youtube. When it is ready. Add the garlic and sage and continue to cook. While you are waiting. Try to do this routine in the sunshine to amplify Vitamin D levels. Run : Fast Foot Mobility Routine Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like). minced 4 cloves garlic. If that isn't an option.Sage Chicken Patties (Planned) SAGE.Other : Deep Breathing & Yoga Workout Description: Highly recommend you read http://getfitguy. belly breathing during your entire morning yoga routine. Focus on your breath. you can choose. . Here is the video: http://www.

Lunch: Cabbage Salad with Olive . add to the ground chicken with the coconut flour and sea salt.ATLANTIC. cubes Meal Recipe: . and salt in a small bowl. When the garlic and sage mixture is just warm and no longer hot. adding more cooking fat if there isn’t any left in the pan. When you are ready to cook the salmon. dredging them lightly in the coconut flour. 1 TSP RAW (35 cals) 18 x 1 Tsp Sea Salt (0 cals) 1 x 1/4 tsp SALMON. preheat the oven to 400 degrees. Pour the marinade ingredients into the bag with the salmon and let marinate for 1 hour. and form into 12-14 patties.Avocado Dressing (Planned) Cabbage (green) (208 cals) 800 x Grams Shredded Carrots Shredded Carrots (59 cals) 300 x Grams Salad Dressing (691 cals) 245 x Grams Parsley. Combine the coconut aminos. 2. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). Raw (22 cals) 60 x Grams Onion .RAW.3. Clean and dry the salmon. thyme. Cook for about 20 minutes.CKD. 4. Variation: Try making them into meatballs instead of patties. ginger powder.WILD. Lunch: Coconut-Amino Marinated Salmon (Planned) THYME. or until the salmon is cooked throughout.Red (40 cals) 1 x Medium size AVOCADOS. Heat your skillet up on medium again. Cook the patties in batches for 1015 minutes a side. lemon juice.FRSH (1 cals) 1 x 1 tsp Coconut Aminos (120 cals) 24 x 1 tsp ginger powder (216 cals) 12 x 1 tbsp Lemon Juice. juiced 1 tablespoon fresh thyme ¼ cup ginger powder ¼ teaspoon salt 1. 3. placing the fillets in a large bag for marinating. flipping the bag once or twice.DRY HEAT (910 cals) 500 x Grams Meal Recipe: Ingredients: 24 hours wild-caught salmon fillets ½ cup coconut aminos 1 lemon. until golden brown and completely cooked throughout. Brown in a skillet with some coconut oil until they firm up (5-10 minutes). Alternately. they can be baked in the oven for about 25 minutes at 400 degrees.ALL COMM VAR (240 cals) 1 x 1 cup. Place the salmon fillets in a baking dish and discard the marinade. Mix well.

Add the onion and cook for another 5 minutes. carrots. rosemary. chopped 4 cloves garlic.Ingredients: 1 small head savoy cabbage. Heat 2 tablespoons of the cooking fat in the bottom of a cast-iron pan or skillet on medium heat. 3. Cook for 10 more minutes. garlic. 2.FRESH (4 cals) 2 x 1 tbsp Onions Onions . and sea salt. minced 2 tablespoons fresh rosemary ½ teaspoon sea salt 2 cups shredded beef 1.Yellow Onion Raw (3350 cals) 50 x Grams Sunflower Butter (300 cals) 1. chopped 2 cups zucchini squash.5 x 2 TBSP 1 Serving (4oz) Lean Ground Beef (620 cals) 4 x 1 Serving (4 oz) Sea Salt (0 cals) 2 x 1/4 tsp Zucchini (58 cals) 2 x 1 Cup Garlic. shredded 1 small red onion. onion. grated 1 handful fresh parsley. Combine the cabbage. stirring for 8-10 minutes or until they are just soft. and most of the parsley. Dinner: Rosemary Shredded Beef Skillet (Planned) SWEET POTATO. thinly sliced 3 carrots. add the sweet potatoes. 2. Raw (16 cals) 4 x Clove Meal Recipe: Ingredients: 3 tablespoons solid cooking fat 4 cups sweet potatoes.CKD.WO/ SALT (720 cals) 4 x 1 cup ROSEMARY.BKD IN SKN. chopped into 1-inch cubes ½ yellow onion. Cook for another few minutes. until the beef is heated throughout and all of the vegetables are soft. then add the zucchini. When it is ready. and cook. Toss with dressing. Friday Other : Foam Roller or Massage . stirring. chopped 1 cup olive-avocado dressing 1 avocado. but not all the way cooked. adding fresh avocado and garnishing with the remainder of the parsley. Serve immediately. Add the shredded beef. cubed 1.

Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit.Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : SuperSlow Strength Workout Description: Warm-up 5-10 minutes aerobically. to complete exhaustion. Each exercise set should take you 90 seconds to 2 minutes to complete. and side plank right side.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Minced Garlic For Flavor (352 cals) 4 x Serving . Complete each of the following exercises very slow.Sage Chicken Patties (Planned) SAGE. Focus on keeping muscles tight and tense for each rep. and do not rest any longer than 2 second between reps. with an 8-10 count up and 8-10 count down. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Breakfast: Garlic . Once you completed all exercises. hold a front plank position for as long as possible.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. Then repeat for side plank left side.

Sunflower Butter (400 cals) 2 x 2 TBSP
Sea Salt (0 cals) 4 x 1/4 tsp
Diced Onion Onion (0 cals) 0 x Diced Onion
Meal Recipe:
Ingredients:
4 tablespoons solid cooking fat
¼ cup onion, minced
4 cloves garlic, minced
3 tablespoons fresh sage, chopped
1 teaspoon sea salt
2 pounds pastured chicken thigh, ground
1 tablespoon and ¼ cup coconut flour, divided
1. Heat one tablespoon of the cooking fat in a skillet on medium heat. When it is ready, add the
onions and cook for a couple of minutes, stirring. Add the garlic and sage and continue to cook,
stirring, until they are fragrant and browned but not burned (a couple more minutes).
2. Take the pan off the heat and let the mixture cool down for a few minutes. While you are
waiting, place the coconut flour on a plate.
3. When the garlic and sage mixture is just warm and no longer hot, add to the ground chicken
with the coconut flour and sea salt. Mix well, and form into 12-14 patties, dredging them lightly in
the coconut flour.
4. Heat your skillet up on medium again, adding more cooking fat if there isn’t any left in the
pan. Cook the patties in batches for 1015 minutes a side, until golden brown and completely
cooked throughout. Alternately, they can be baked in the oven for about 25 minutes at 400
degrees.
Variation: Try making them into meatballs instead of patties. Brown in a skillet with some
coconut oil until they firm up (5-10 minutes), and then add ½ a cup of bone broth and simmer
until completely cooked (another 10 minutes or so).
Lunch: Coconut-Amino Marinated Salmon (Planned)
THYME,FRSH (1 cals) 1 x 1 tsp
ginger powder (216 cals) 12 x 1 tbsp
Coconut Aminos (120 cals) 24 x 1 tsp
Lemon Juice, 1 TSP RAW (35 cals) 18 x 1 Tsp
Sea Salt (0 cals) 1 x 1/4 tsp
SALMON,ATLANTIC,WILD,CKD,DRY HEAT (910 cals) 500 x Grams
Meal Recipe:
Ingredients:
24 hours wild-caught salmon fillets
½ cup coconut aminos
1 lemon, juiced
1 tablespoon fresh thyme

¼ cup ginger powder
¼ teaspoon salt
1. Clean and dry the salmon, placing the fillets in a large bag for marinating.
2. Combine the coconut aminos, lemon juice, thyme, ginger powder, and salt in a small bowl.
Pour the marinade ingredients into the bag with the salmon and let marinate for 1 hour, flipping
the bag once or twice.
3. When you are ready to cook the salmon, preheat the oven to 400 degrees. Place the salmon
fillets in a baking dish and discard the marinade. Cook for about 20 minutes, or until the salmon
is cooked throughout.
Lunch: Cabbage Salad with Olive - Avocado Dressing (Planned)
Cabbage (green) (208 cals) 800 x Grams
Shredded Carrots Shredded Carrots (59 cals) 300 x Grams
Salad Dressing (691 cals) 245 x Grams
Parsley, Raw (22 cals) 60 x Grams
Onion - Red (40 cals) 1 x Medium size
AVOCADOS,RAW,ALL COMM VAR (240 cals) 1 x 1 cup, cubes
Meal Recipe:
Ingredients:
1 small head savoy cabbage, shredded
1 small red onion, thinly sliced
3 carrots, grated
1 handful fresh parsley, chopped
1 cup olive-avocado dressing
1 avocado, cubed
1. Combine the cabbage, onion, carrots, and most of the parsley.
2. Toss with dressing, adding fresh avocado and garnishing with the remainder of the parsley.
Serve immediately.
Dinner: Rosemary Shredded Beef Skillet (Planned)
ROSEMARY,FRESH (4 cals) 2 x 1 tbsp
SWEET POTATO,CKD,BKD IN SKN,WO/ SALT (720 cals) 4 x 1 cup
Onions Onions - Yellow Onion Raw (3350 cals) 50 x Grams
1 Serving (4oz) Lean Ground Beef (620 cals) 4 x 1 Serving (4 oz)
Sunflower Butter (300 cals) 1.5 x 2 TBSP
Sea Salt (0 cals) 2 x 1/4 tsp
Zucchini (58 cals) 2 x 1 Cup
Garlic, Raw (16 cals) 4 x Clove
Meal Recipe:
Ingredients:

3 tablespoons solid cooking fat
4 cups sweet potatoes, chopped into 1-inch cubes ½ yellow onion, chopped
2 cups zucchini squash, chopped
4 cloves garlic, minced
2 tablespoons fresh rosemary
½ teaspoon sea salt
2 cups shredded beef
1. Heat 2 tablespoons of the cooking fat in the bottom of a cast-iron pan or skillet on medium
heat.
2. When it is ready, add the sweet potatoes, and cook, stirring for 8-10 minutes or until they are
just soft, but not all the way cooked. Add the onion and cook for another 5 minutes, then add the
zucchini, garlic, rosemary, and sea salt, stirring. Cook for 10 more minutes.
3. Add the shredded beef. Cook for another few minutes, until the beef is heated throughout and
all of the vegetables are soft.
Dinner: Emerald Kale Salad (Planned)
KALE,RAW (134 cals) 4 x 1 cup, chopped
Cucumber (102 cals) 34 x Grams
Onion - Red (40 cals) 1 x Medium size
Lemon Juice, 1 TSP RAW (2 cals) 1 x 1 Tsp
Sea Salt (0 cals) 4 x 1/4 tsp
Olive Oil (119 cals) 1 x 1 tbsp
Meal Recipe:
Ingredients:
1 bunch curly-leafed kale, stemmed and finely chopped
1 tablespoon olive oil
1 teaspoon sea salt
1 tablespoon fresh lemon juice
¼ cup red onion, minced
¼ cup fresh cucumber, finely chopped
1. Put chopped kale into a large bowl, drizzle with olive oil and sprinkle with sea salt.
2. Massage gently with your hands for 5-10 minutes, until the tough fibers of the kale break
down.
3. Toss with the red onion and cucumber. Note: Keeps well in the refrigerator for a few days.

Saturday
Other : Deep Breathing & Yoga
Workout Description:
Highly recommend you read http://getfitguy.quickanddirtytips.com/how-to-breathe-the-rightway.aspx and engage in deep nasal, belly breathing during your entire morning yoga routine.

Try to do this routine in the sunshine to amplify Vitamin D levels. If that isn't an option, use a
brightly lit room. Focus on your breath.
For the actual yoga routine, you can choose. You should preferably be doing this alone. My top
recommendations is Gaiam TV and any of the 45-60 minute relaxation routines there. No
power or calorie blasting yoga! Many of the Rodney Yee DVD's are also good. Contact Ben if
you have questions.
Run : Easy Recovery Run or Bike
Workout Description:
30-40 minute easy recovery run on soft surface, purely aerobic with deep nasal breathing and
high cadence OR 50-60 minute easy bike on flat course, with high cadence and deep nasal
breathing.
Breakfast: Garlic - Sage Chicken Patties (Planned)
SAGE,GROUND (19 cals) 3 x 1 tbsp
Coconut flour (94 cals) 0.5 x 1/2 cup
Chicken thigh (2208 cals) 32 x 1 ounce
Sunflower Butter (400 cals) 2 x 2 TBSP
Minced Garlic For Flavor (352 cals) 4 x Serving
Sea Salt (0 cals) 4 x 1/4 tsp
Diced Onion Onion (0 cals) 0 x Diced Onion
Meal Recipe:
Ingredients:
4 tablespoons solid cooking fat
¼ cup onion, minced
4 cloves garlic, minced
3 tablespoons fresh sage, chopped
1 teaspoon sea salt
2 pounds pastured chicken thigh, ground
1 tablespoon and ¼ cup coconut flour, divided
1. Heat one tablespoon of the cooking fat in a skillet on medium heat. When it is ready, add the
onions and cook for a couple of minutes, stirring. Add the garlic and sage and continue to cook,
stirring, until they are fragrant and browned but not burned (a couple more minutes).
2. Take the pan off the heat and let the mixture cool down for a few minutes. While you are
waiting, place the coconut flour on a plate.
3. When the garlic and sage mixture is just warm and no longer hot, add to the ground chicken
with the coconut flour and sea salt. Mix well, and form into 12-14 patties, dredging them lightly in
the coconut flour.
4. Heat your skillet up on medium again, adding more cooking fat if there isn’t any left in the
pan. Cook the patties in batches for 1015 minutes a side, until golden brown and completely

cooked throughout. Alternately, they can be baked in the oven for about 25 minutes at 400
degrees.
Variation: Try making them into meatballs instead of patties. Brown in a skillet with some
coconut oil until they firm up (5-10 minutes), and then add ½ a cup of bone broth and simmer
until completely cooked (another 10 minutes or so).
Lunch: Rosemary Shredded Beef Skillet (Planned)
SWEET POTATO,CKD,BKD IN SKN,WO/ SALT (720 cals) 4 x 1 cup
ROSEMARY,FRESH (4 cals) 2 x 1 tbsp
Onions Onions - Yellow Onion Raw (3350 cals) 50 x Grams
1 Serving (4oz) Lean Ground Beef (620 cals) 4 x 1 Serving (4 oz)
Sunflower Butter (300 cals) 1.5 x 2 TBSP
Sea Salt (0 cals) 2 x 1/4 tsp
Zucchini (58 cals) 2 x 1 Cup
Garlic, Raw (16 cals) 4 x Clove
Meal Recipe:
Ingredients:
3 tablespoons solid cooking fat
4 cups sweet potatoes, chopped into 1-inch cubes
½ yellow onion, chopped
2 cups zucchini squash, chopped
4 cloves garlic, minced
2 tablespoons fresh rosemary
½ teaspoon sea salt
2 cups shredded beef
1. Heat 2 tablespoons of the cooking fat in the bottom of a cast-iron pan or skillet on medium
heat.
2. When it is ready, add the sweet potatoes, and cook, stirring for 8-10 minutes or until they are
just soft, but not all the way cooked. Add the onion and cook for another 5 minutes, then add the
zucchini, garlic, rosemary, and sea salt, stirring. Cook for 10 more minutes.
3. Add the shredded beef. Cook for another few minutes, until the beef is heated throughout and
all of the vegetables are soft.
Lunch: Emerald Kale Salad (Planned)
KALE,RAW (134 cals) 4 x 1 cup, chopped
Cucumber (102 cals) 34 x Grams
Onion - Red (40 cals) 1 x Medium size
Lemon Juice, 1 TSP RAW (2 cals) 1 x 1 Tsp
Sea Salt (0 cals) 4 x 1/4 tsp
Olive Oil (119 cals) 1 x 1 tbsp
Meal Recipe:

Ingredients:
1 bunch curly-leafed kale, stemmed and finely chopped
1 tablespoon olive oil
1 teaspoon sea salt
1 tablespoon fresh lemon juice
¼ cup red onion, minced
¼ cup fresh cucumber, finely chopped
1. Put chopped kale into a large bowl, drizzle with olive oil and sprinkle with sea salt.
2. Massage gently with your hands for 5-10 minutes, until the tough fibers of the kale break
down.
3. Toss with the red onion and cucumber. Note: Keeps well in the refrigerator for a few days
Dinner: Asian Marinated GrilledChicken (Planned)
GINGER ROOT,RAW (19 cals) 1 x .25 cup, slices (1" dia)
Garlic (4 cals) 1 x 1 Clove
Orange juice raw (36 cals) 0.318 x 1 cup
Coconut Aminos (60 cals) 12 x 1 tsp
Sunflower Butter (100 cals) 0.5 x 2 TBSP
Sea Salt (0 cals) 1 x 1/4 tsp
4oz Chicken Breast (880 cals) 8 x breast
Meal Recipe:
Ingredients:
¼ cup coconut aminos
1 orange, juiced
1-inch piece of ginger, minced
1 clove garlic, minced
¼ teaspoon sea salt
2 pounds pastured chicken, butterflied
1 tablespoon solid cooking fat
1. Combine the marinade in a blender and blend for 30 seconds.
2. Pour into a bag or container with the chicken and marinate for 1-2 hours, turning if the
chicken is not completely covered in the marinade.
3. Brush with cooking fat. Preheat your grill or grill-pan and cook for 10 minutes a side, or until
the chicken is cooked all the way through. Variation: Bake in the oven at 400 degrees for 30
minutes.
Serving Suggestion: Rosemary Grilled Asparagus, Cauliflower Fried Rice
Dinner: Carrot Ginger Soup (Planned)
GINGER ROOT,RAW (5 cals) 3 x 1 tsp
CHIVES,RAW (1 cals) 1 x 1 tbsp, chopped

CARROTS,RAW (373 cals) 909 x Grams
Onions Onions - Yellow Onion Raw (6700 cals) 100 x Grams
Bone broth (160 cals) 4 x 1 cup
CINNAMON,GROUND (10 cals) 0.5 x 1 tbsp
Garlic (12 cals) 3 x 1 Clove
Sunflower Butter (200 cals) 1 x 2 TBSP
Sea Salt (0 cals) 6 x 1/4 tsp
Meal Recipe:
Ingredients:
2 tablespoons solid cooking fat
1 small yellow onion, chopped
3 tablespoons ginger, peeled and minced
3 cloves garlic, minced
2 pounds carrots, chopped
4 cups bone broth
1 bay leaf
½ teaspoon cinnamon
1 ½ teaspoon sea salt
1 tablespoon chives, minced
1. Heat the cooking fat in a heavy-bottomed pan. Add the onions, cooking for a few minutes.
Add the ginger and garlic and cook for a couple more minutes, stirring to ensure that they don’t
burn. Add the carrots and cook another 10 minutes, stirring often.
2. Add the bone broth, bay leaf, cinnamon, and sea salt to the pot. Bring to a boil, turn down to a
gentle simmer and cover tightly with a lid. Cook for 20-30 minutes, or until carrots are
completely softened.
3. Turn off the heat and transfer into a high-powered blender. Purée until the soup reaches the
desired consistency.
4. Serve with a scoop of fat and chives for garnish. Note: Freezes well.

Sunday
Walk : Nature Workout Circuit
Workout Description:
Mixing walking, running, sprinting and strength training transforms a hike from a simple walk
into a full-body workout.
Begin with brisk walk for 5-10 minutes, preferably on trail. As you continue along the trail,
change your pace: For example, go easy for 2 to 3 minutes, pick it up a bit for 3 to 5, then sprint
or speed-walk hard for 15 to 60 seconds. Recover at a slower pace until your breathing returns
to normal.
Then move into either
A) a strength move for 60 to 90 seconds, (push-ups and triceps dips on a log or two or onelegged squats on a flat, sturdy surface.)

B) a balance move such as walking along a log or fence; or
C) a ground or crawling motion (crab walking, bear crawling, belly crawling, etc.) This makes up
one cycle. Do 4 to 6 cycles, mixing up the strength moves and varying your speeds throughout
your workout.
Other : Foam Roller or Massage
Workout Description:
Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section)
OR 60 minute full body massage
Foam Roller Achilles:
Foam Roller Calf:
Foam Roller Lateral Calf:
Foam Roller Hamstring:
Foam Roller Posterior Glutes:
Foam Roller Lateral Glutes:
Foam Roller Low Back:
Foam Roller Mid Back:
Foam Roller Upper Back:
Foam Roller Quads:
Foam Roller IT Band Low:
Foam Roller IT Band High:
Foam Roller Hip Flexors:
Foam Roller Chest:
Foam Roller Lats:
Swim : Easy Recovery Swim
Workout Description:
1500-2000 meter easy recovery aerobic swim. OK to use different strokes. If desired you can
do this on a rowing machine at an easy aerobic pace instead.
Breakfast: Beef Breakfast Patties (Planned)
THYME,FRSH (2 cals) 3 x 1 tsp
SAGE,GROUND (6 cals) 1 x 1 tbsp
ROSEMARY,FRESH (2 cals) 1 x 1 tbsp
Sunflower Butter (100 cals) 0.5 x 2 TBSP
Sea Salt (0 cals) 4 x 1/4 tsp
All Natural Lean Ground Beef patty 93/7 (1280 cals) 8 x 4 oz

dredging them lightly in the coconut flour. chopped 1 teaspoon sea salt 2 pounds pastured chicken thigh. Add the garlic and sage and continue to cook. minced 4 cloves garlic.GROUND (19 cals) 3 x 1 tbsp Coconut flour (94 cals) 0. add to the ground chicken with the coconut flour and sea salt. Variation: Bake them in the oven for about 25 minutes at 400 degrees or make meatballs instead of patties and serve with Roast Spaghetti Squash and Coconut Pesto Breakfast: Garlic .Sage Chicken Patties (Planned) SAGE. Mix well. . until they are fragrant and browned but not burned (a couple more minutes). minced 3 tablespoons fresh sage. stirring. Form into 12 patties using the palms of your hands. Cook the patties for about 5-8 minutes a side. stirring.Meal Recipe: Ingredients: 2 pounds grass-fed ground beef 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon solid cooking fat 1. divided 1. When the garlic and sage mixture is just warm and no longer hot. ground 1 tablespoon and ¼ cup coconut flour. 3. fresh herbs. When it is ready. While you are waiting. and sea salt. and form into 12-14 patties. Heat one tablespoon of the cooking fat in a skillet on medium heat. Take the pan off the heat and let the mixture cool down for a few minutes. In a large bowl. combine the ground beef. 3. 2. Heat some of the cooking fat in a cast-iron skillet on medium heat. add the onions and cook for a couple of minutes. place the coconut flour on a plate. 2. until nicely browned on the outside and cooked throughout.5 x 1/2 cup Chicken thigh (2208 cals) 32 x 1 ounce Minced Garlic For Flavor (352 cals) 4 x Serving Sunflower Butter (400 cals) 2 x 2 TBSP Sea Salt (0 cals) 4 x 1/4 tsp Diced Onion Onion (0 cals) 0 x Diced Onion Meal Recipe: Ingredients: 4 tablespoons solid cooking fat ¼ cup onion.

RAW (373 cals) 909 x Grams CHIVES. turning if the chicken is not completely covered in the marinade. Pour into a bag or container with the chicken and marinate for 1-2 hours. minced ¼ teaspoon sea salt 2 pounds pastured chicken. or until the chicken is cooked all the way through.Yellow Onion Raw (6700 cals) 100 x Grams CINNAMON. Preheat your grill or grill-pan and cook for 10 minutes a side.RAW (19 cals) 1 x . until golden brown and completely cooked throughout. Cauliflower Fried Rice Lunch: Carrot Ginger Soup (Planned) GINGER ROOT.318 x 1 cup Sunflower Butter (100 cals) 0. Cook the patties in batches for 1015 minutes a side. 2. 3.RAW (1 cals) 1 x 1 tbsp. Brush with cooking fat.25 cup. Combine the marinade in a blender and blend for 30 seconds. they can be baked in the oven for about 25 minutes at 400 degrees. Brown in a skillet with some coconut oil until they firm up (5-10 minutes).GROUND (10 cals) 0. Alternately.4. adding more cooking fat if there isn’t any left in the pan. minced 1 clove garlic. juiced 1-inch piece of ginger.5 x 1 tbsp Bone broth (160 cals) 4 x 1 cup Garlic (12 cals) 3 x 1 Clove . Variation: Try making them into meatballs instead of patties. slices (1" dia) Coconut Aminos (60 cals) 12 x 1 tsp Garlic (4 cals) 1 x 1 Clove Orange juice raw (36 cals) 0. Serving Suggestion: Rosemary Grilled Asparagus. Heat your skillet up on medium again.5 x 2 TBSP Sea Salt (0 cals) 1 x 1/4 tsp 4oz Chicken Breast (880 cals) 8 x breast Meal Recipe: Ingredients: ¼ cup coconut aminos 1 orange. and then add ½ a cup of bone broth and simmer until completely cooked (another 10 minutes or so). chopped Onions Onions . Variation: Bake in the oven at 400 degrees for 30 minutes. Lunch: Asian Marinated GrilledChicken (Planned) GINGER ROOT. butterflied 1 tablespoon solid cooking fat 1.RAW (5 cals) 3 x 1 tsp CARROTS.

Dinner: Citrus-Ginger Marinated Salmon (Planned) GINGER ROOT. Add the carrots and cook another 10 minutes. Add the bone broth. peeled and minced 3 cloves garlic.25 cup. stirring to ensure that they don’t burn. Bring to a boil. Raw (1248 cals) 24 x 1 oz. 4. turn down to a gentle simmer and cover tightly with a lid. or until carrots are completely softened. minced 2 pounds carrots. Add the onions. slices (1" dia) Coconut Aminos (15 cals) 3 x 1 tsp Salmon.Sunflower Butter (200 cals) 1 x 2 TBSP Sea Salt (0 cals) 6 x 1/4 tsp Meal Recipe: Ingredients: 2 tablespoons solid cooking fat 1 small yellow onion. Turn off the heat and transfer into a high-powered blender. boneless Orange juice raw (67 cals) 0. Serve with a scoop of fat and chives for garnish. stirring often. juiced 1 tablespoon apple-cider vinegar 1 tablespoon coconut aminos (optional) 2 tablespoons fresh mint 1 inch piece fresh ginger . chopped 3 tablespoons ginger. Purée until the soup reaches the desired consistency. 3. cinnamon. cooking for a few minutes. Note: Freezes well. bay leaf. Cook for 20-30 minutes. minced 1. 2.RAW (19 cals) 1 x .6 x 1 cup Fresh Mint (2 cals) 1 x 2 tbsp Apple Cider Vinegar (1 cals) 1 x 1tbsp Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: Ingredients: 24 ounces wild-caught salmon fillets 2 oranges. Heat the cooking fat in a heavy-bottomed pan. Add the ginger and garlic and cook for a couple more minutes. and sea salt to the pot. chopped 4 cups bone broth 1 bay leaf ½ teaspoon cinnamon 1 ½ teaspoon sea salt 1 tablespoon chives.

mint. placing the fillets in a large bag for marinating. Pour the marinade ingredients into the bag with the salmon and let marinate for 1 hour. adding dressing and tossing gently with your choice of vinaigrette. shredded 1 cucumber. such as jogging. 2. Dinner: Market Salad (Planned) LETTUCE. Note: If you are making this salad for later. sliced thinly ½ cup button mushrooms. cycling or elliptical trainer. preheat the oven to 400 degrees. you can mince the mint and ginger and stir together in a bowl.RAW (40 cals) 5 x 1 cup. Top with fresh avocado. Combine the oranges.¼ teaspoon salt 1.COS OR ROMAINE. cubed 1. coconut aminos.ALL COMM VAR (240 cals) 1 x 1 cup. Cook for about 20 minutes. Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise. apple-cider vinegar. pieces or slices Red Onion (15 cals) 1 x . then complete the following exercises. keep the vegetables and dressing separate and toss before eating.RAW (8 cals) 0. or until the salmon is cooked throughout. ginger. When you are ready to cook the salmon. 2. Robust & Tangy (Clone) (1200 cals) 48 x Tbsp Meal Recipe: Ingredients: 1 head of lettuce. Clean and dry the salmon. cubes Cucumber (43 cals) 2 x 1/2 a cucumber Balsamic Light Vinaigrette Salad Dressing Balsamic Vinaigrette Salad Dressing. . Combine all of the salad ingredients in a large bowl. Place the salmon fillets in a baking dish and discard the marinade.25 Cups Beets Beets (8 cals) 28 x Grams AVOCADOS. sliced thinly 2 carrots. and salt in a blender and blend for 30 seconds on high.RAW. 3. shredded 1 small beet. Alternately.WHITE. flipping the bag once or twice. shredded Shredded Carrots Shredded Carrots (39 cals) 200 x Grams MUSHROOMS.5 x 1 cup. washed and leaves separated ½ small red onion. sliced thinly 1 cup of vinaigrette 1 avocado.

Main Set 1: Complete the following rotator cuff exercises as a circuit. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Empty Cans: . % Max Weight: 60-65. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. before proceeding to the next Main Set. If heart rate is high or breathing is difficult. before proceeding to the next Main Set. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. complete 3–5 minutes of light aerobic activity prior to the stretches. 3-4x through. Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. with 30-60 sec rest after each time through. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. % Max Weight: 60-65. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. 3-4x through. Cool-down: Hold each of the following stretches for 6–20 seconds. with 30–60 sec rest after each time through. 3–4x through. Warm-Up: Arm Swings: Step 1: Reps: 8-10. Main Set 3: Complete the following core exercises as a circuit. before proceeding to the next Main Set. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. and go 3x through. with 30-60 sec rest after each time through. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15.

Do every day this week. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12.Step 1: Reps: 12-15. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12. % Max Weight: 60-65. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: . % Max Weight: 60-65.

choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Base Phase Bike: Skills & Force Workout Description: 20 minute gradual build to warm-up. then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). In addition. Run : Fast Foot Mobility Routine . Grind! Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. 20 seconds cold for 10x through.youtube. Here is the video: http://www. Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each.com/watch?feature=player_embedded&v=1_bSpD_nYRg .Keep Golf Ball Around And Do Several Times Per Week Workout Description: Do golf ball rolling for 60 seconds on each foot (you can go as long as 5 minutes if you'd like) and hand on foot mobility for 60 seconds each foot (you can go as long as 2 minutes if you'd like).

etc. and also links to more recipes for you to try.5 tbsp Almond (Raw) (170 cals) 1 x 1/4 Cup Fresh Express . rice milk or (for added calories) coconut milk to get to desired texture. you can use that pattern during the week. 1-1. So if you like the way that Monday goes. Once you've decided which sample week is going to work best for you. almond milk.5 cups kale. and have ONE day. and 1-2 tablespoons cacao or carob powder. 3-5 raw brazil nuts. You'll notice that the following week is an example of a base week with less variety. Ben Greenfield can work with you to set up a supplementation protocol specific to your personal needs via http://pacificfit. into the subsequent weeks of base training. as too much diet variety is not necessarily a good thing. vary up dinner. reliable food sources is going to work best when it comes to adhering to a plan. and just vary up dinners only.5 x 2 cups Meal Recipe: Blend 1/2-1 cup of spinach. Or if you like the breakfast from Monday. You can also add additional meals from the "40 Meals" section of the book Beyond Training. where I will try more new foods or recipes.5 x 2. recovery. sleep. See attached meal plan document if you would like a printable list. Lunch***Lunch: Chicken Cashew Wrap*** (Planned) . but you don't necessarily have to eat all the choices.Other : Base Week Meal Plan with Variety Workout Description: This base meal plan "variety" week is setup with lower carbohydrate intake on 5 days of the week. You're going to see lots of "choices" on this week. you can simply copy and paste that week. snack and lunch nearly every day. Identifying the meals you like and can set up as regular.5 x 1 cup Raw Cacao Powder . but prefer the lunch and dinner from Tuesday. and higher carbohydrate intake on the traditionally higher activity weekend. at http://www. or several meals from that week.Baby Spinach (12 cals) 0. I personally eat the SAME thing for breakfast.Organic (Navitas Naturals) (30 cals) 0... 1/2-1 banana.net/items/one-onone-consultation/. Use water. There are also a variety of "packs" specific to goals such as hormonal balance. a small handful almonds.net Breakfast***Breakfast: Green Smoothie*** (Planned) Brazil Nuts (230 cals) 1 x 1/4 cup Banana (98 cals) 1 x 1 Medium Size Almond Breeze Milk Unsweetened Vanilla (40 cals) 1 x 1 Cup Kale (51 cals) 1.BeyondTrainingBook. at http://www.pacificfit.com Your supplementation needs will vary highly. usually a weekend. you can repeat that meal plan the rest of the week.

1/2-1 diced tomato or several grape tomatoes.net/items/tianchi ) or Lifeshotz (http://www. chopped into florets 4-5 tablespoons regular olive oil 2-3 tablespoons balsamic vinegar 1 teaspoon garlic powder Sea .5 x 2.net/items/tianchi ). Snack***Snack: Afternoon Cocochia Bar*** (Planned) CocoChia Sustained Energy Bar (220 cals) 1 x 1 Bar Meal Recipe: 1 gluten-free. Zing Bar or HeathWarrior Bar. Quest Bar. On higher calorie/high volume days. simply blend 1 whole egg. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. Top with fresh arugula and wrap it all in romaine or butter lettuce cups. To make mayo. Dinner***Dinner: Easy Chicken Dinner*** (Planned) Broccoli (200 cals) 10 x 1 Cup 4oz Chicken Breast (440 cals) 4 x breast Kirkland Olive Oil (500 cals) 4 x 1 tbsp Balsamic Vinegar (123 cals) 3 x Tablespoon Meal Recipe: Simply reduce number of ingredients to adjust for the number of people eating. sweet potato or white rice inside wrap.5 x medium 4oz Chicken Breast (165 cals) 1.net/items/cocochia-sustained-energy-bar/ ). Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. BonkBreaker bar is also OK.com ). 1 tablespoon lemon juice. If this is a pre-workout meal or higher volume day. Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. LaraBar. add a tablespoon of healthy mayo. macadamia nut oil. you'll need: 3-4 chicken thighs or breasts 5-6 heads of broccoli. or avocado oil (you'll see it thicken as you add oil). Nogii Bar.pacificfit. toss one diced pastured chicken breast. natural energy bar. but for 3-4 people. 1/2-1 avocado.5 cups vegan mayo (80 cals) 1 x 1 tbs Meal Recipe: In a mixing bowl.Cashews Cashews (160 cals) 1 x Handfull Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (13 cals) 0. a handful of cashews and sea salt and pepper to taste. salt and pepper while slowly adding 1 cup of olive oil.5 x breast lettuce-sweet butter (5 cals) 0.hammernutrition.net/items/natural-life-minerals/ ). you can also add sliced yam. Preferred brands are Cocochia Bar (http://pacificfit.pacificfit.

NO pull-buoy. you'll need paddles. Swim 100m with the paddles and pull-buoy. and high elbows as you pull. Mix around to help coat the broccoli and chicken.net/items/performance-gear/ Warm-up freestyle swim 200-500 meters. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. See http://pacificfit. Then season with garlic powder. and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs.salt and black pepper. salt and pepper. Swim 100m with the paddles. focusing on long reach. an old bicycle tube.EnergyBits. same rules as above.Paddles. pressing your chest down. cauliflower. a pull-buoy. or if on lower volume day or not-post workout. pull-buoy. serve with sweet potato. Recover 15-30 seconds. Recover 15-30 seconds. Best paddles for this are Finis Freestyle paddles or Finis Agility paddles. Eat 50100 EnergyBits (pop them like popcorn). Place broccoli florets and chicken pieces into a 9×13 baking dish. Tube Workout Description: For this workout. Pour olive oil and balsamic vinegar over chicken and broccoli. serve with steamed carrots. yam. Recover 15-30 seconds. Swim 100m with the paddles. Recover 15-30 seconds. white rice. and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Pull-Buoy. Swim 100m with the paddles. Bake for 20-25 minutes or until chicken is cooked through. If post-workout or higher volume day. to taste Preheat oven to 375 degrees. This is a fantastic way to quell your appetite in the evening. Tuesday Swim : Base Phase Swim Form . parsnips or beets in salt and olive oil. at about 70% intensity. Use 10% discount code “BEN” at http://www. and some concentration. .com.

prior to breakfast. elliptical. and don't eat anything afterwards. If you can't get this done in the morning.Grass Fed Pasture Raised Organic (110 cals) 1 x 1 Tablespoon Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: This is perfect as a "fasted" meal before a long. fast walking. Breakfast***Breakfast: High Fat Coffee*** (Planned) Black Brewed Coffee (2 cals) 1 x 8 Oz Almond Butter . Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: . Cup of coffee before is OK. swimming or hiking. Top with a handful of pumpkin seeds. and sea salt and black pepper to taste. In a blender. Goal is to burn fat and lean up. or shaker cup.5 x 2 tbsp Pasture Butter . Add cinnamon. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. hard workout. Eat breakfast after. cycling. Options include yoga. 1 tablespoon grass-fed butter and (optional. use celery or carrots). then cool-down with another 400500m swim at about 70-80% intensity. a squeeze of lemon juice. do after dinner. magic bullet. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. 1/2-1 can sardines (with oil). combine 8-12 ounces black coffee with 1 tablespoon coconut oil or MCT oil. and any other chopped vegetables of choice (for added crunch.Raw (95 cals) 0.Complete 2-3 rounds of the workout above. add 1/2-1 sliced avocado. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. as time permits. 1/2-1 sliced tomatoes or handful cherry tomatoes. vanilla and/or stevia to taste. and also on easier days in which you need much less protein and carbohydrate than usual. but for added calories) 1 tablespoon almond butter and/or 3-6oz full fat coconut milk.

1 cup White wine vinegar. fresh (16 cals) 4 x 1 Tbsp white wine (108 cals) 1 x 1 cups Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3.pacificfit. Add the wine. Eat 50100 EnergyBits (pop them like popcorn). Grass-Fed Butter.net/items/tianchi ) or Lifeshotz (http://www. When the salmon is ready.com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries. 1 cup dried cherries or blueberries. not extra virgin olive oil). Keep in freezer. 2 tablespoons Lemon. Serve over cooked white rice and mixed greens or a salad of choice.net/items/tianchi ). Use 10% discount code “BEN” at http://www. This is a fantastic way to quell your appetite in the evening.com. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. 1 tablespoon Bay leaf. so will be enough for 2-3 meals . serve with the butter sauce poured over it. Bring to a simmer. melt the butter in a saucepan and add the lemon juice.and leftovers can be refrigerated for 2-3 days. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. While the salmon is cooking. 1 Garlic. Salt Pepper White wine. or sweet potato fries: http://www. 1 lb. along with a sweet potato or yam. vinegar.-To one serving of TianChi (http://www.bengreenfieldfitness. bay leaf.0 Oz Pasture Butter . fresh (0 cals) 2 x 1 Tbsp Lemon Juice. crumbled Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp Dill. Dinner***Dinner: Poached Salmon*** (Planned) SPICES. .Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon Meal Recipe: This recipe uses 1lb of salmon.EnergyBits.BAY LEAF (6 cals) 1 x 1 tbsp. cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork.pacificfit.net/items/natural-life-minerals/ ). 1 clove sliced Dill. Salt and pepper wild salmon filet and put it in the bottom of a skillet. 2 sprigs or a half teaspoon dried Salmon filet. 1/2 juiced Special***Snack: Afternoon Berry Almond Snack Mix*** (Planned) 10 Almonds (90 cals) 1 x 1 Serving Almonds (RAW) (1360 cals) 8 x 1/4 cup Cherries dried (560 cals) 4 x 1/4cup Meal Recipe: 2 cups almonds. garlic and dill.

Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. a tablespoon of chia seeds. Run for 45-90 seconds. OK to combine with swim or strength session and do this on treadmill at gym.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). Run up the hill in a controlled fashion. Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit. focusing on force application and pushing through each stride. hold a front plank position for as long as possible. to complete exhaustion. 1 teaspoon cinnamon. Heart rate is not important. This is a focus on strength and power. Focus on keeping muscles tight and tense for each rep.Wednesday Strength : Base Phase Strength: Super Slow Strength Workout Description: Warm-up 5-10 minutes aerobically. with an 8-10 count up and 8-10 count down. or can be used as a quick postworkout meal. and a handful of coconut flakes (unsweetened). Complete each of the following exercises very slow. The recover is the walk back down. Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. Goal is 8-10 repeats. Each exercise set should take you 90 seconds to 2 minutes to complete. Find steep hill (type of hill you would normally "hike" not "run"). on 8-10% incline. which will be 5-10 reps if you lift very slowly. you can instead perform this workout on a steep treadmill or on a stairclimber. and side plank right side.5 x 2 tbsp Coconut Flakes. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Run : Base Phase Run Force: Steep Hills Workout Description: Warm-up well (5-15 minutes). 1-2 tablespoons almond butter. and do not rest any longer than 2 second between reps. Then repeat for side plank left side. or 1/2-1 packet of Cocochia Snack Mix . If weather does not permit outdoor running.Raw (95 cals) 0. Once you completed all exercises.

25 x 2 tbsp Coconut Flakes. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.com/watch?v=zwxSk6KFxRY ) Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . butter lettuce or swiss chard. For extra probiotics. along with 1-2 teaspoons almond butter.net/items/tianchi ) or Lifeshotz (http://www. cooked Meal Recipe: . a handful of unsweetened coconut flakes. and to avoid mold. As an alternative to coconut milk.net/items/tianchi ). and a teaspoon of cinnamon.pacificfit. you can use organic yogurt or kefir if your stomach tolerates dairy. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Avoid microwaving or excessive re-heating. Let's Do Organic Unsweetened Organic (55 cals) 0. add full-fat coconut milk to desired texture.25 x 1/4 Cup Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (26 cals) 1 x medium 4oz Chicken Breast (110 cals) 1 x breast Scallions 1/4 cup (8 cals) 1 x 1/4cup. bok choy. Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Almonds Slivered (43 cals) 0. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www.net/items/cocochia-snack-mix/ ).net/items/natural-life-minerals/ ). or simply stir it all together with a spoon.5 x 3 Tbsp Cinnamon. shake it in a mixer bottle. Often leftovers are best wrapped in nori.Raw (48 cals) 0. You can blend this. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. fungus and toxins. chopped Bacon Slice (129 cals) 3 x 1 slice. try not to eat any leftovers that are more than 2-3 days old. Lunch***Lunch: Leftovers*** (Planned) Meal Recipe: Choose any leftover from dinner the night before.youtube.(http://pacificfit.pacificfit.

Add 2 teaspoons pure vanilla extra and pure stevia extract to taste. pure (24 cals) 2 x 1 tsp Meal Recipe: Whisk 4 pastured egg yolks. and romaine or butter leaf lettuce. 1/2-1 avocado. at end of this set you can do 10-15x 25m of . Special***Dessert: Coconut Ice Cream (requires ice cream maker)*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Coconut Milk (1432 cals) 4 x Half Can Vanilla extract. hardboiled. 1 scallion (green onion). 2-3 strips cooked and crumbled bacon (organic. Pour this mixture into a medium saucepan and stir on medium heat until liquid thickens (around 8-10 minutes). add 2 cans full fat coconut milk.tv/entries/c/12/freestyle. free-range chicken or shrimp.Good choice as a low carbohydrate meal for non-afternoon/evening workout days.goswim. choose 4-6oz grass-fed beef. then 1 stroke to switch sides) -50-100m freestyle -50-100m 6-3 transition (six kicks.html Warm-up 200-500m. 1/2 red onion. Break the lettuce apart and add all ingredients. 1 small tomato. lemon juice and sea salt/black pepper to taste. Do not boil. For added volume. Thursday Swim : Base Phase Swim Form: Drills with Hypoxic Finish Workout Description: You can view videos of any of these drills in the forum at http://www. 1/2 tablespoons diced almonds or chopped walnuts. and whisk again. then 3 strokes to switch sides) -50-100m freestyle Cool-down with 200-500m. For this salad. For additional meat. pastured). pastured eggs. use 2-3 chopped. Put into an ice cream maker and follow manufacturer's instructions. Remove from heat and cool. Dress with olive oil. then complete the following as a circuit for 2-3 rounds: -50-100m side swimming L side -50-100m freestyle -50-100m side swimming R side -50-100m freestyle -50-100m 6-1 transition (six kicks.

cycling. If your stomach tolerates dairy. 1 teaspoon cinnamon. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www.net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). mix 2 egg yolks. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout. so cut in half if it's just for you. add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese. fresh (10 cals) 2. Top with a 12 handfuls of chopped walnuts.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup Meal Recipe: is will make 2 servings. juice of one lemon. fast walking. 1-2 tablespoons almond butter. and Dijon mustard. a tablespoon of chia seeds. Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice. 2 cloves garlic. swimming or hiking. prior to breakfast. or as a post-workout meal. and a handful of coconut flakes (unsweetened).hypoxic sets (swimming freestyle as long as possible without breathing).pacificfit. . If you can't get this done in the morning. You can blend this. elliptical.Raw (190 cals) 1 x 2 tbsp Coconut Flakes. Add several pinches of sea salt and black pepper. Goal is to burn fat and lean up. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens. 1 tsp Thai fish sauce. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. or simply stir it all together with a spoon. and don't eat anything afterwards. Eat breakfast after. In a large mixing bowl. Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . shake it in a mixer bottle. ¼ cup olive oil.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove Fish Sauce (5 cals) 0. do after dinner. Options include yoga. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. Cup of coffee before is OK. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2.net/items/cocochia-snack-mix/ ).

e. Only include nigiri or healthy rolls (sources of starch/white rice) if a high volume day or if post workout. leave creams. not a vegetable oil and not batter-fried. millet.net/items/cocochia-sustained-energy-bar/ ). flax seed oil. without added sugars (Kevita is good brand) Dinner***Dinner: Sushi/Sashimi*** (Planned) Meal Recipe: Eat at a sushi restaurant. amaranth. sweet potato. Nogii Bar. and remember these restaurant best practices: -Always substitute roasted vegetables for any bread or mashed potatoes. and instead eat your choice of sashimi and seaweed salad. On higher calorie/high volume days. “Is the fish wild or farmed?”) -Acceptable fats: coconut oil. non-GMO sources -Acceptable proteins: anything from the Superhuman Food Pyramid at http://goo. carrot. dressings and sauces “on the side”. -Acceptable starches: rice. grass-fed butter. and turn down or avoid bread/chips if brought to the table. Zing Bar or HeathWarrior Bar. Preferred brands are Cocochia Bar (http://pacificfit. quinoa.Snack***Snack: Afternoon Cocochia Bar*** (Planned) CocoChia Sustained Energy Bar (220 cals) 1 x 1 Bar Meal Recipe: 1 gluten-free. LaraBar. but check and cover your bases from an organic standpoint whenever possible (i. edemame and fancy rolls with fried ingredients. Avoid soy.hammernutrition. Snack***Snack: Mid Morning Beverage Coconut Kefir*** (Planned) Coconut milk kefir (70 cals) 1 x 1 cup Meal Recipe: -Coconut kefir. and any fat that is 100% natural. olive oil. Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. BonkBreaker bar is also OK.gl/u2u1y . Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. When it doubt. natural energy bar.com ). -Restaurant Meat + Veggies Choose a meat and vegetable based dish at a restaurant. yam. This is a fantastic way to quell your appetite in the evening. Eat 50- . squash. beet or other non-gluten. Quest Bar. avocado oil macadamia nut oil.

Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www. Class at gym is fine. Check out and educate yourself on your options. Goal is 20 minutes minimum.net/items/mostfitsuspension-strap/ ) do this workout exactly as pictured. as is yoga at home.EnergyBits.com/watch?v=aExndV-T_Vg .youtube. Strength : Base Phase Strength: Suspension Workout Workout Description: Using a TRX Suspension Strap or MostFit Suspension Trainer (http://pacificfit. Use 10% discount code “BEN” at http://www.com.100 EnergyBits (pop them like popcorn).bengreenfieldfitness. 3-4x through at 10-15 controlled reps per exercise: http://www.com and do a search for yoga. 60 minutes maximum.

mustard greens.EnergyBits. Good for fasted workouts too. ghee. preferably local). or an easy-to-digest meat such as wild-caught salmon served over a bed of mixed greens.youtube.). poach or steam 2-3 eggs from organic.3 x 1 Slice Meal Recipe: This is a lower carbohydrate meal that is best consumed on mornings you are not exercising within 2-3 hours after breakfast. For extra vitamin K/carbs. olive oil (NOT extra virgin!) or coconut oil. kale. On the side. this meal can be eaten with 1-2 nori seaweed wraps with eggs. Cook on relatively lgheeow heat to avoid oxidation.3 x 1 cup Purity Farms Organic Ghee (9 cals) 0. include a large serving of dark leafy greens (bok choy.3 x 1 Egg Kale (10 cals) 0. or heated along with the eggs. you can include an order of mixed fruit on the side. pasture-raised pork source. and for extra probiotics. especially if this meal follows a morning workout. Use 10% discount code “BEN” at http://www. fry. swiss chard. etc. Add sea salt and pepper to taste. as this meal will take longer to digest. If desired. Try to avoid grain-fed or hormone-laden meats. Keep things simple: meat + vegetables or meat + vegetables + fruit. greens and avocado/olives rolled up inside the wrap. Duck eggs also OK. and if you need additional carbs for a pre-workout scenario. Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. spinach.com and get MAP at http://www.net/items/MAP Snack***Snack: Mid Morning Bone Broth*** (Planned) . you can include a small side of "natto" (fermented soybeans available at any Asian market).2 x 1 tsp Bacon 1 slice (12 cals) 0.Breakfast*** Breakfast: Eggs with Bacon and Vegetables*** (Planned) 1 Large Whole Egg (24 cals) 0.pacificfit. Scramble. and for added healthy fat and protein. and use grass-fed butter. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules. 2-3 slices of bacon (only if from an organic.com/watch?v=zwxSk6KFxRY ) Lunch***Lunch Out*** (Planned) Meal Recipe: Lunch out at a restaurant can be notoriously high carb and high grain if you're not careful. The best bets are a salad with no cheese and dressing on the side (typically a cobb salad with avocado is a good pick). you can also include a side of KimChi (see how to make your own probiotics at http://www. pastured hens.

1 teaspoon black pepper. Eat 50100 EnergyBits (pop them like popcorn).5 cups bone broth (see instructions at http://www. serve with a baked sweet potato. with 10 second rest between each. elk. paddles.1. 1 tablespoon thyme. or grill (preferably on lower heat).net/items/performance-gear/ for swim gear recommendations.westonaprice. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. venison or buffalo.org/food-features/broth-isbeautiful ) Dinner***Dinner: Steak*** (Planned) Sweet Potatoe. Use 10% discount code “BEN” at http://www.com. This is a fantastic way to quell your appetite in the evening. 2 tablespoons paprika. Saturday Swim : Base Phase Speed: 50's Workout Description: Warm-up 500m alternating between 50 drill and 50 easy freestyle. 1 teaspoon white pepper and 1 teaspoon sea salt. steamed or sautéed vegetables. Cool-down 200-500 steady. See http://pacificfit. baked in skin (180 cals) 1 x 1 potato Steak Eye Fillet. Make a seasoning powder of 1 teaspoon garlic powder. Saute meat on castiron skillet in ghee or butter. bison.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Meal Recipe: Choose a grass-fed cut of beef. for each 50 or group of 50's (you can group them into sets of 2-4) you can alternate between fins. yam or sweet potato fries. If you need more variety for this workout. and for additional carbohydrates in this is a post-workout meal or on a high volume day. 1 tablespoon cayenne (optional and avoid if on gut-healing protocol). and regular freestyle. Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes.Meal Recipe: -1. 1 tablespoon oregano. snorkel. Bike : Indoor "Force" Spin . pull-buoy. Then swim 20-30x50 at maximum pace.EnergyBits. Serve roasted.

This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 . 2. 1 tablespoon lemon juice. It is now ready to use. Zone 3 . Why not just make your own bread? It's simple: pre-heat your oven to 375. 4 minutes recovery.2 minutes recovery. and then remove from heat and stir in 2-3 tablespoons of almond butter.This is not to be consumed if you are on a gut healing diet. Zone 3. Lunch***Lunch: Sandwich*** (Planned) Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (6 cals) 0. asiago or gruyere. 1/8 cup organic alone flour. 70-80 cadence. 12 minute hill climb. To make mayo. a pinch of sea salt. simply blend 1 whole egg. salt and pepper to taste. In the morning wash and rinse thoroughly and cover with filtered water again. since even though the quinoa is soaked and sprouted. 70-80 cadence.net/items/cocochia-snack-mix/ ). 8 minute hill climb.5 x 2 tbsp Cooked Quinoa (222 cals) 1 x 1cup Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. Recover 5 minutes very easy after this ladder. Cook a serving of quinoa for 20 minutes over medium heat on stovetop. 5 pastured eggs. an artisanal hard cheese such as parmesan. a tablespoon of chia seeds or Cocochia snack mix (http://pacificfit. and then repeat one time for a longer workout. Breakfast***Breakfast: Hot Power Cereal*** (Planned) Almond Butter .Wash it with water four or five time and leave to soak in filtered water over night in a glass bowl with a plate on top. 3. it may still aggravate a damaged gut.Raw (285 cals) 1. tomato.25 x medium 4oz Chicken Breast (110 cals) 1 x breast Parmigiano Reggiano (20 cals) 1 x 1 TBS Meal Recipe: If you must have a sandwich. 6 minutes recovery.Workout Description: Warm-up 10-20 minutes. Then complete the following ladder: 4 minute hill climb. Zone 3. While oven is heating. you need to be careful to avoid modern grains and wheat.24 hours. 1/4 cup organic whey protein. 1/2 teaspoon vanilla and 1 teaspoon cinnamon. Cool-down with 5-10 minute easy spin. salt and pepper while slowly . You can fill your sandwich with avocado. healthy meat of choice. Spread this mixture thin on a greased baking sheet (brushing with olive oil is fine) and bake for 15 minutes. To sprout and ferment your quinoa: 1. 70-80 cadence. heathy mayo. mix in a mixing bowl 1/4 cup coconut oil (melted). a teaspoon of sea salt and a teaspoon of being powder. Rinse the quinoa and strain out the water.

and that you should ask the server NOT to bring bread or chips to your table. cook 1 diced onion for 5-10 minutes on same sautee . At the same time. soy sauce. such as a salad. Snack***Snack: Afternoon Chia Slurry*** (Planned) Lemon Juice. Meal Recipe: This recipe uses 1/2lb of liver. gluten or additives.and leftovers can be refrigerated for 2-3 days.Plain (56 cals) 8 x 1 cracker Sweet Potatoe. such as a steak.Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Beef Liver. baked in skin (180 cals) 1 x 1 potato Pasture Butter . Raw (432 cals) 8 x 1 Oz Coconut Oil (480 cals) 4 x 1 tblsp Meal Description: If you're not a fan of liver. or avocado oil (you'll see it thicken as you add oil). macadamia nut oil. steamed or stir-fried vegetables. with a side dish. After liver is browned or while liver is browning. Also. fish or chicken breast. Yellow (64 cals) 1 x 1 Medium Rice Cracker . Due to the added carbohydrate content. boil 1 egg.Zevia*** (Planned) Zevia Cola (0 cals) 1 x 1 Can Meal Recipe: -Zevia all-natural soda Dinner***Dinner: Liver*** (with option of eating out instead) (Planned) 1 Large Whole Egg (80 cals) 1 x 1 Egg Onion. Make sure that these options are not flavored or prepared with inflammatory ingredients such as sugar. an option is to "eat out" this night at a restaurant. fresh (8 cals) 2 x 1 Tbsp Stevia (0 cals) 6 x drops Chia Seed (240 cals) 4 x 1 tbsp Meal Recipe: Set 3-4 tablespoon of chia seeds in a small bowl of water and place in the refrigerator for 2-24 hours (the longer the better)! Add lemon juice and stevia to taste. cooking 3-4 minutes per side on low heat. remember that you can ask for substitutes on a meal. grass-fed milk). Combine an entree. and eat like jello! Snack***Snack: Mid Morning Beverage. Slice the liver into 1 cm (1/2 inch) thick pieces and soak for approximately one hour in milk (preferably organic. sandwiches are to be consumed on higher volume days only.adding 1 cup of olive oil. Brown the liver slices in butter or ghee. so will be enough for 2-3 meals .

Alternatively. along with 2 tablespoons coconut oil. cooked onion. Serve your pate with rice crackers. Other than that. over a bed of mixed greens. Strength : Foundation Core Training Workout Description: . 60-120 seconds).com. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. Sunday Run : 45-60 Minutes Base Run With High Intensity Interval Substitute Option Workout Description: This workout can be done outdoors or on a treadmill. for a spicier flavor). flax seed crackers.youtube. just have fun and enjoy the run! If you are on a time crunch.EnergyBits. The run is flexible. then complete 10x30 seconds sprints on treadmill at 10% incline and maximum sustainable pace. such as a Cocochia bar. Hammer bar or Larabar. Bonk Breaker bar. and a handful of fresh chopped cilantro .into a blender and purée. Use 10% discount code “BEN” at http://www. swiss chard. Full recovery after reach.the cooked liver. Simply get off treadmill and walk around while recovering. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www. and about 60% of it should be in easy Zone 2. and boiled egg.pan. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. This is a fantastic way to quell your appetite in the evening. or wrapped in bok choy. cooking fluids from the pot. with full recovery afte reach sprint (approx.com/watch?v=zwxSk6KFxRY ) Special***90+ minute workouts only: 1-2 Energy Bars*** (Planned) Bonk breaker (220 cals) 1 x Bar Meal Recipe: Consume 1-2 bars per hour. the alternative to this workout is to warm-up well (10-15 minutes). nori or butter lettuce. Eat 50100 EnergyBits (pop them like popcorn). For extra probiotics. serve with 1 baked sweet potato or yam. Other ingredients are an onion and boiled egg. 4 tablespoons butter plus a similar amount of coconut oil. Put everything . and cilantro (or you can use KimChi in place of the cilantro.

grass-fed yogurt or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of your choice. Breakfast***Breakfast: Waffles or Pancakes*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Pasture Butter . Serve with grass-fed butter or almond butter. continue to do the Foundation exercises 1-2x/week throughout the course of your program. To sprout and ferment your grains: 1. You can get it in Kindle or Hard Copy off Amazon at http://goo.You're going to need the excellent book "Foundation" to do this properly. For your recipe. Lunch***Lunch: Hoeur D' Ouevre*** (Planned) Avocado Half (276 cals) 2 x 1/2 Fresh Tomato (26 cals) 1 x medium Rice Cracker . In the morning wash and rinse your grains thoroughly and cover with filtered water again. a dollop of organic. Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. Rinse the grains and strain out the water. 2 teaspoons baking soda and 1 tablespoon vanilla. preferably when you wake in the morning to encourage good posture the rest of the day. Go through each of the 10 Foundation exercises just 1 time (it will take you about 10-15 minutes) . since even though the grains are soaked and sprouted. pure (12 cals) 1 x 1 tsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. This is not to be consumed if you are on a gut healing diet. they may still aggravate a damaged gut. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 24 hours. quinoa. oats or buckwheat.Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Baking Soda (0 cals) 1 x 1 Teaspoon Cooked Quinoa (666 cals) 3 x 1cup Vanilla extract. 3 4 tablespoons grass-fed butter or coconut oil.with a focus on perfect form. add 4 organic pastured eggs.Wash them with water four or five time and leave to soak them in filtered water over night in a glass bowl with a plate on top. Even though it won't be written down for each week. take 3 cups of your sprouted. Begin by sprouting and fermenting millet.Plain (42 cals) 6 x 1 cracker Kalamata Olive (45 cals) 1 x 5 olives Parmigiano Reggiano (120 cals) 6 x 1 TBS Authentic Organic Sauerkraut (15 cals) 1 x 1/2 cup . Use in your favorite waffle iron. This batter works for pancakes as well. 3. fermented grain.gl/aW2kHg. They are now ready to use. 2.

For added protein and calories.be/0X7G5eOzGl4 OR eat 200-300 calories of jerky from US Wellness Meats: http://goo. or green tea.com/watch?v=zwxSk6KFxRY ) Snack***Snack: Afternoon Jerky*** (Planned) Meal Recipe: Make your own beef jerky. and if your stomach tolerates dairy. 3-4 slices of a "hard" artisan cheese. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www. 1/2-1 sliced tomato.Tea*** (Planned) Meal Recipe: -Herbal tea of choice. rib eye or sirloin (substitute shiitake mushrooms if you want to skip meat) 16 oz soybean sprouts or mung bean sprouts 2 cucumbers 2 zucchinis .Meal Recipe: This is a quick meal that can be eaten while working. such as Parmigiano-Reggiano. yerba mate tea.youtube. and gruyere (preferably from Europe. to ensure higher likelihood of A2 cattle and less growth hormone). You will need: 3 cups white rice 1/2 lb grass-fed beef. Dinner***Dinner: Bimbimnap*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Baby Spinach Baby Spinach (40 cals) 4 x 2 Cups 100% Grass Fed Organic Beef. 1/2-1 sliced avocado. including white tea. For extra probiotics. 1-2 handfuls olives. asiago. Lean Only. you can make a big batch at the beginning of the week and dig into it multiple times for lunch leftovers. following the instructions at: http://youtu.gl/DAepv Snack***Snack: Mid Morning Beverage. Raw (Clone) (271 cals) 8 x 1 Ounce 1 cup cooked white rice (726 cals) 3 x 1 cup cooked Cucumber (87 cals) 4 x 1/2 a cucumber Scallions 1/4 cup (16 cals) 2 x 1/4cup. chopped Garlic (clove) (28 cals) 7 x 1 clove Mung Organic Bean Sprouts Jonathan (60 cals) 2 x 1 cup sesame seeds hulled (120 cals) 2 x one tbsp Meal Recipe: Although this traditional Korean recipe takes a significant amount of prep time. arrange several rice crackers or flax seed crackers. On a plate. you can also include a can of sardines or packet of tuna or salmon.

1 teaspoon of rice wine (optional). 2 teaspoons of sesame oil.2 minutes over medium high heat. Season with 2 tablespoons of soy sauce. Add 1 tablespoon of chopped scallion and 1 clove garlic minced. 1 teaspoon of sesame oil. Soy bean sprouts: Bring 1 cup of water to a boil with a teaspoon of salt. Carrots: Julienne the carrots into match sticks. 1 teaspoon of sesame oil. Sauté in a skillet with 1 tablespoon of coconut. Nicely arrange a small amount of each prepared vegetable and beef over the rice. macadamia nut or olive oil for about 5 minutes over medium heat. Cook the rice in a rice cooker or following package directions. Sauté in a skillet for 2 . Add 1 tablespoon of sesame oil. Gosari (Fern brake): Cut into 3-inch lengths.15 minutes. Squeeze out excess liquid from salted zucchini by hand. Sauté in a lightly oiled skillet for 1. 1/2 teaspoon of sesame seeds. 1 tablespoon of chopped scallion. chopped 2 tablespoons sesame seeds (*Boiled gosari is sold in Korean/Asian markets. Generously sprinkle salt over sliced zucchinis and set aside for 10 . Drain quickly and shock in cold water. If using dried gosari. 1/2 teaspoon of sesame seeds. Prepare all other ingredients above as rice cooks. 1 clove garlic minced. and salt and pepper to taste.) Beef: Cut into thin 2-inch long strips. Cucumbers: Cut the cucumbers in half lengthwise and then thinly slice crosswise. Toss with 1 tablespoon of chopped scallion. Drain again. Marinate for 20 minutes. 1/2 teaspoon of sesame seeds and salt and pepper to taste. Let stand for 10 minutes. Drain quickly and shock in cold water to stop cooking. 1 tablespoon of sesame and 3 tablespoons of water. Squeeze out water. Squeeze out excess liquid. 1 clove garlic minced. Drizzle a little more sesame oil over. sea salt and pepper to taste. 1 clove garlic minced. soak several hours until soft and simmer over medium heat for 30 minutes until tender. Red pepper paste (gochujang) sauce: Stir together 4 tablespoons of Korean red pepper paste (gochujang). Top with an egg (fried sunny-side up in coconut oil) and serve with a touch of red pepper paste sauce. 1 tablespoon of sesame oil. Mix in 1 tablespoon of soy sauce. . Sauté in a lightly oiled skillet for 1 . Add the bean sprouts and boil for 3 minutes. 2 cloves garlic minced. Cut into 3-inch lengths. Generously sprinkle salt over sliced cucumbers and set aside for 10 .3 minutes over high heat. Spinach: Blanch the spinach in salted boiling water only until wilted. 1 teaspoon sesame oil and 1/2 teaspoon of sesame seeds. sprinkling salt and pepper to taste. Toss with 1 tablespoon of chopped scallion. and a pinch of pepper. using a little less water than called for (the rice for bibimbap should be a little drier than usual for best results). 1 tablespoon of sugar.40 seconds.15 minutes. and a pinch of pepper.2 carrots 1 large bunch spinach 2 cups boiled gosari* (fern brake) 4 eggs 7 garlic cloves 2 or 3 scallions. 2 teaspoons of Honey.2 minutes over medium high heat. Zucchinis: Cut the zucchinis in half lengthwise and then thinly slice crosswise. 30 . Toss with 1 clove garlic minced. Assemble: Place a 1/2-1 cup of cooked rice in a big bowl.

Special***90+ minute workouts only: Rice Cakes . drain off fat and soak up excess fat with paper towels. Special***Dessert: Healthy Chocolate Pudding*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Avocado Half (138 cals) 1 x 1/2 Almond Butter .1-2 per hour*** (Planned) Maple Syrup (80 cals) 2 x Tbsp.25 x 2 tbsp Cinnamon. with 30-60 . Makes about 10 rice cakes. and then fry in a medium sauté pan. ghee. 1-2 teaspoons carob or cocoa powder. Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise. Add tamari and honey or maple syrup. or scramble in bacon fat). and grated parmesan. cooked Meal Recipe: 2 cups uncooked calrose or other medium-grain “sticky” rice 3 cups water 8 ounces local. Beat the eggs in a small bowl and then scramble in a sauté pan (use butter.Organic (Navitas Naturals) (15 cals) 0. Ground (0 cals) 1 x 1 tsp Raw Cacao Powder . chop up bacon before frying.5 tbsp Vanilla Whey Protein . 1-2 scoops of organic whey or vegan protein. 4-6oz full fat coconut milk. 1-2 teaspoons almond butter. Cut and wrap individual cakes in aluminum foil to carry on training session.25 x 2. such as jogging. pure (12 cals) 1 x 1 tsp Meal Recipe: Blend together 1/2-1 sliced avocado. local honey or organic maple syrup Salt and grated parmesan (cheese is optional) Combine rice and water in a rice cooker or cook rice over stove. pasture-raised bacon 4 organic.or 9-inch square baking pan to about 1½-inch thickness. In a large bowl or in the rice cooker bowl. and scrambled eggs. 1 teaspoons cinnamon. and a dash of natural vanilla extract. 1 Large Whole Egg (320 cals) 4 x 1 Egg Tamari (22 cals) 2 x Tablespoon calrose rice (310 cals) 2 x 1 cup Bacon Slice (215 cals) 5 x 1 slice. combine the cooked rice. 3-4x through. then complete the following exercises. pastured eggs 2 tablespoons tamari 2 tablespoons raw. Top with salt to taste. cycling or elliptical trainer. Main Set 1: Complete the following rotator cuff exercises as a circuit. When crispy. press into an 8. While rice is cooking. coconut oil or olive oil for scrambling. if desired.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Vanilla extract.Raw (48 cals) 0. After mixing. bacon.

before proceeding to the next Main Set. % Max Weight: 60-65. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. with 30–60 sec rest after each time through. and go 3x through. % Max Weight: 60-65. 3–4x through. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. Main Set 3: Complete the following core exercises as a circuit. Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15. Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. If heart rate is high or breathing is difficult. 3-4x through. before proceeding to the next Main Set. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15.sec rest after each time through. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Tempo: fluent . before proceeding to the next Main Set. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. with 30-60 sec rest after each time through. Cool-down: Hold each of the following stretches for 6–20 seconds.

Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: .Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. % Max Weight: 60-65. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12. % Max Weight: 60-65. Do every day this week. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3.

snack and lunch nearly every day. and also links to more recipes for you to try.Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Base Phase Bike: Skills & Force Workout Description: 20 minute gradual build to warm-up. then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). See attached meal plan document if you would like a printable list. 4 minute recovery spin after each. Other : Base Week Meal Plan with Less Variety Workout Description: I personally eat the SAME thing for breakfast. Grind! Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. and have ONE day. Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. vary up dinner. In addition. where I will try more new foods or recipes. It looks very similar to this week during base training. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. usually a weekend. . 20 seconds cold for 10x through.

Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.Raw (48 cals) 0.5 x 3 Tbsp Cinnamon.Raw (190 cals) 1 x 2 tbsp Coconut Flakes. 1/2-1 sliced tomatoes or handful cherry tomatoes. and a handful of coconut flakes (unsweetened). fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. or simply stir it all together with a spoon. 1/2-1 can sardines (with oil). shake it in a mixer bottle.net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. a squeeze of lemon juice. Let's Do Organic Unsweetened Organic (55 cals) 0. a tablespoon of chia seeds. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. You can blend this. use celery or carrots). 1 teaspoon cinnamon.net/items/natural-life-minerals/ ). Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. and any other chopped vegetables of choice (for added crunch.pacificfit. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon .25 x 2 tbsp Coconut Flakes. and sea salt and black pepper to taste. Top with a handful of pumpkin seeds.net/items/cocochia-snack-mix/ ). Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter .pacificfit.net/items/tianchi ) or Lifeshotz (http://www.pacificfit. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout.net/items/tianchi ). or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. or as a post-workout meal.Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . 1-2 tablespoons almond butter. add 1/2-1 sliced avocado. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon.

Set aside and refrigerate 10% of the soaking liquid and discard the rest of the liquid. Dinner***Fish. bok choy.com. This is a fantastic way to quell your appetite in the evening. sea salt and pepper on wild salmon). Tuesday Swim : Base Phase Swim Form . and Steamed Vegetable of Choice*** (Planned) Black Beans (100 cals) 1 x 1 2 Cup Broccoli (40 cals) 2 x 1 Cup Baby Bok Choy (10 cals) 1 x 1 cup Kale (68 cals) 2 x 1 cup Alaska Wild Salmon Filet (Grilled) (324 cals) 1 x 1 filet Meal Recipe: This is a relatively flexible meal.net/soak-time ). Pull-Buoy.Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. and some concentration. cauliflower. you must soak and ferment in order to reduce digestive inhibitors. Use a wild caught fish and prepare as desired (recommend dill. and a teaspoon of cinnamon. or other nutrient-rich vegetable of choice. steam brussel sprouts. Cook the rice or bean as desired. For rice and beans. swiss chard. Use 10% discount code “BEN” at http://www. Repeat the cycle. The next time you make rice or beans.EnergyBits.Paddles. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. . you'll need paddles.pacificfit. add that soaking liquid that you set aside from the last batch to the new soaking water at the beginning of the soaking process. add full-fat coconut milk to desired texture. a pull-buoy. Eat 50100 EnergyBits (pop them like popcorn). Served With Rice. Tube Workout Description: For this workout. Here is how: soak brown rice or bean of choice (such as white bean or black bean) in filtered water for approximately 24 hours at room temperature without changing water (more precise soak time for beans and grains can be found at http://www. kale. Each time you make rice or beans it will have lower phytic acid content when you use this recycling method. along with 1-2 teaspoons almond butter. broccoli. a handful of unsweetened coconut flakes. For vegetables. Beans. an old bicycle tube.

pull-buoy. do after dinner.net/items/livingprotein/ ) with 4-6 ounces . Recover 15-30 seconds. Goal is to burn fat and lean up. fast walking. and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. Swim 100m with the paddles. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. Swim 100m with the paddles.Best paddles for this are Finis Freestyle paddles or Finis Agility paddles. Cup of coffee before is OK. NO pull-buoy. Recover 15-30 seconds. Eat breakfast after. elliptical. pressing your chest down. then cool-down with another 400500m swim at about 70-80% intensity. at about 70% intensity.net/items/performance-gear/ Warm-up freestyle swim 200-500 meters. Options include yoga.Raw (190 cals) 1 x 2 tbsp Coconut Flakes. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. Recover 15-30 seconds. If you can't get this done in the morning. prior to breakfast. Recover 15-30 seconds.pacificfit. as time permits. and don't eat anything afterwards. See http://pacificfit. and high elbows as you pull. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout. Swim 100m with the paddles and pull-buoy. Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . focusing on long reach. cycling. or as a post-workout meal. and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. same rules as above. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. swimming or hiking. Swim 100m with the paddles. Complete 2-3 rounds of the workout above.

Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. ¼ cup olive oil.net/items/tianchi ). 2 cloves garlic.5 x 3 Tbsp Cinnamon. Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens.Raw (48 cals) 0. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Let's Do Organic Unsweetened Organic (55 cals) 0. add full-fat coconut milk to desired texture. shake it in a mixer bottle.net/items/cocochia-snack-mix/ ). and Dijon mustard. add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese.net/items/natural-life-minerals/ ). juice of one lemon. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. You can blend this. a tablespoon of chia seeds. Top with a 12 handfuls of chopped walnuts.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup Meal Recipe: is will make 2 servings. so cut in half if it's just for you.25 x 2 tbsp Coconut Flakes. In a large mixing bowl. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter .pacificfit. Dinner***Dinner: Scrambled Eggs*** (Planned) . mix 2 egg yolks.pacificfit. 1 tsp Thai fish sauce.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove Fish Sauce (5 cals) 0. fresh (10 cals) 2.net/items/tianchi ) or Lifeshotz (http://www. a handful of unsweetened coconut flakes. or simply stir it all together with a spoon. and a handful of coconut flakes (unsweetened). 1-2 tablespoons almond butter.full fat coconut milk (unsweetened). 1 teaspoon cinnamon. and a teaspoon of cinnamon. If your stomach tolerates dairy. along with 1-2 teaspoons almond butter. Add several pinches of sea salt and black pepper.

Then repeat for side plank left side.CKD.MUSHROOMS. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. and do not rest any longer than 2 second between reps. and (optional) eat by wrapping everything in nori seaweed wrap and using the nori like a scoop.com. Raw (10 cals) 1 x 1 Sheet Avocado Half (138 cals) 1 x 1/2 Kale (102 cals) 3 x 1 cup Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: Scramble 2-3 organic pastured eggs in coconut oil. This is a fantastic way to quell your appetite in the evening. Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit. to complete exhaustion. carrots. Complete each of the following exercises very slow. Once you completed all exercises. hold a front plank position for as long as possible. which will be 5-10 reps if you lift very slowly. sea salt and pepper to taste. Serve vegetables and 1/2-1 sliced avocado over scrambled eggs.WO/SALT (81 cals) 1 x 1 cup. Wednesday Strength : Base Phase Strength: Super Slow Strength Workout Description: Warm-up 5-10 minutes aerobically. Use 10% discount code “BEN” at http://www.EnergyBits. bok choy. and side plank right side. Each exercise set should take you 90 seconds to 2 minutes to complete. while steaming 4-5 chopped vegetables of choice on the side (such as spinach. You can also wrap in kale. pieces 1 Large Whole Egg (240 cals) 3 x 1 Egg Nori Seaweed. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Run : Base Phase Run Force: Steep Hills .SHIITAKE. kale. Focus on keeping muscles tight and tense for each rep. mushrooms and tomatoes). swiss chard or butter lettuce. with an 8-10 count up and 8-10 count down. Eat 50100 EnergyBits (pop them like popcorn).

Heart rate is not important.Workout Description: Warm-up well (5-15 minutes). and sea salt and black pepper to taste. shake it in a mixer bottle. 1 teaspoon cinnamon. This is a focus on strength and power. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. Run for 45-90 seconds. Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter .Raw (48 cals) 0. 1/2-1 sliced tomatoes or handful cherry tomatoes. If weather does not permit outdoor running. a squeeze of lemon juice.5 x 3 Tbsp . Run up the hill in a controlled fashion. The recover is the walk back down.25 x 2 tbsp Coconut Flakes. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . OK to combine with swim or strength session and do this on treadmill at gym. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. you can instead perform this workout on a steep treadmill or on a stairclimber.pacificfit. and a handful of coconut flakes (unsweetened).net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened).Raw (190 cals) 1 x 2 tbsp Coconut Flakes. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. Goal is 8-10 repeats. 1-2 tablespoons almond butter. add 1/2-1 sliced avocado. or as a post-workout meal. focusing on force application and pushing through each stride. a tablespoon of chia seeds. 1/2-1 can sardines (with oil). Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. use celery or carrots).net/items/cocochia-snack-mix/ ). Find steep hill (type of hill you would normally "hike" not "run"). and any other chopped vegetables of choice (for added crunch. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. on 8-10% incline. Top with a handful of pumpkin seeds. You can blend this. or simply stir it all together with a spoon. Let's Do Organic Unsweetened Organic (55 cals) 0.

venison or buffalo. Special***Dessert: Dark Chocolate w/Nut Butter*** (Planned) Dark Chocolate . serve with a baked sweet potato. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. 2 tablespoons paprika.pacificfit.net/items/tianchi ). and for additional carbohydrates in this is a post-workout meal or on a high volume day. 1 teaspoon white pepper and 1 teaspoon sea salt. 1 tablespoon cayenne (optional and avoid if on gut-healing protocol).pacificfit. or grill (preferably on lower heat). Serve roasted. 1 tablespoon thyme. yam or sweet potato fries. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. and a teaspoon of cinnamon. baked in skin (180 cals) 1 x 1 potato Steak Eye Fillet.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Meal Recipe: Choose a grass-fed cut of beef.Cinnamon.Raw (190 cals) 1 x 2 tbsp Meal Recipe: Eat 1/4-1/2 bar dark (85%+) chocolate dipped into 1-2 teaspoons of almond or cashew butter. elk. a handful of unsweetened coconut flakes. 1 teaspoon black pepper.net/items/natural-life-minerals/ ).net/items/tianchi ) or Lifeshotz (http://www. along with 1-2 teaspoons almond butter. 1 tablespoon oregano. Saute meat on castiron skillet in ghee or butter. steamed or sautéed vegetables.85% Lindt (210 cals) 1 x 4 squares Almond Butter . add full-fat coconut milk to desired texture. Thursday Swim : Base Phase Swim Form: Drills with Hypoxic Finish Workout Description: . Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. bison. Dinner***Dinner: Steak*** (Planned) Sweet Potatoe. Make a seasoning powder of 1 teaspoon garlic powder. Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes.

If you can't get this done in the morning. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. or as a post-workout meal. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. at end of this set you can do 10-15x 25m of hypoxic sets (swimming freestyle as long as possible without breathing). elliptical.You can view videos of any of these drills in the forum at http://www. a tablespoon of chia seeds. swimming or hiking. Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . then 1 stroke to switch sides) -50-100m freestyle -50-100m 6-3 transition (six kicks. or 1/2-1 packet of . Cup of coffee before is OK. and a handful of coconut flakes (unsweetened). 1-2 tablespoons almond butter. do after dinner. Options include yoga.tv/entries/c/12/freestyle.Raw (190 cals) 1 x 2 tbsp Coconut Flakes.pacificfit. Goal is to burn fat and lean up.net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). and don't eat anything afterwards. then complete the following as a circuit for 2-3 rounds: -50-100m side swimming L side -50-100m freestyle -50-100m side swimming R side -50-100m freestyle -50-100m 6-1 transition (six kicks. 1 teaspoon cinnamon.html Warm-up 200-500m. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout. cycling. prior to breakfast.goswim. then 3 strokes to switch sides) -50-100m freestyle Cool-down with 200-500m. For added volume. Eat breakfast after. fast walking.

pacificfit. add full-fat coconut milk to desired texture.net/items/cocochia-snack-mix/ ).net/items/tianchi ) or Lifeshotz (http://www.Raw (48 cals) 0. or simply stir it all together with a spoon. fresh (10 cals) 2. Let's Do Organic Unsweetened Organic (55 cals) 0. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. and a teaspoon of cinnamon. Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice. mix 2 egg yolks. You can blend this. a handful of unsweetened coconut flakes. 2 cloves garlic.pacificfit. and Dijon mustard.net/items/tianchi ). so cut in half if it's just for you.net/items/natural-life-minerals/ ). juice of one lemon. Add several pinches of sea salt and black pepper. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens. shake it in a mixer bottle. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein.5 x 3 Tbsp Cinnamon. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove Fish Sauce (5 cals) 0. Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Almonds Slivered (43 cals) 0. ¼ cup olive oil. If your stomach tolerates dairy.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup Meal Recipe: is will make 2 servings. along with 1-2 teaspoons almond butter.25 x 2 tbsp Coconut Flakes. 1 tsp Thai fish sauce.25 x 1/4 Cup . add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese.Cocochia Snack Mix (http://pacificfit. Top with a 12 handfuls of chopped walnuts. In a large mixing bowl. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter .

Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: . For this salad. For additional meat. use 2-3 chopped.EnergyBits. Break the lettuce apart and add all ingredients. 1/2 tablespoons diced almonds or chopped walnuts. 2-3 strips cooked and crumbled bacon (organic. cooked Meal Recipe: Good choice as a low carbohydrate meal for non-afternoon/evening workout days. This is a fantastic way to quell your appetite in the evening. Eat 50100 EnergyBits (pop them like popcorn). pastured). Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. 1/2-1 avocado. choose 4-6oz grass-fed beef. hardboiled. pastured eggs.Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (26 cals) 1 x medium 4oz Chicken Breast (110 cals) 1 x breast Scallions 1/4 cup (8 cals) 1 x 1/4cup. 1 small tomato. free-range chicken or shrimp. Use 10% discount code “BEN” at http://www. chopped Bacon Slice (129 cals) 3 x 1 slice. and romaine or butter leaf lettuce. Dress with olive oil. 1 scallion (green onion). lemon juice and sea salt/black pepper to taste.com. 1/2 red onion.

com and do a search for yoga.bengreenfieldfitness.Grass Fed Pasture Raised Organic (110 cals) 1 x 1 Tablespoon Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: This is perfect as a "fasted" meal before a long. or an easy-to-digest meat such as wild-caught salmon served over a bed of mixed greens. combine 8-12 ounces black coffee with 1 tablespoon coconut oil or MCT oil. Strength : Base Phase Strength: Suspension Workout Workout Description: Using a TRX Suspension Strap or MostFit Suspension Trainer (http://pacificfit.net/items/mostfitsuspension-strap/ ) do this workout exactly as pictured. 1 tablespoon grass-fed butter and (optional. Goal is 20 minutes minimum. Check out and educate yourself on your options. as is yoga at home.youtube. In a blender.5 x 2 tbsp Pasture Butter .com/watch?v=aExndV-T_Vg Breakfast***Breakfast: High Fat Coffee*** (Planned) Black Brewed Coffee (2 cals) 1 x 8 Oz Almond Butter . magic bullet. 60 minutes maximum. The best bets are a salad with no cheese and dressing on the side (typically a cobb salad with avocado is a good pick). hard workout. and if you need additional . 3-4x through at 10-15 controlled reps per exercise: http://www. Class at gym is fine. Try to avoid grain-fed or hormone-laden meats. and also on easier days in which you need much less protein and carbohydrate than usual.Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www. Lunch***Lunch Out*** (Planned) Meal Recipe: Lunch out at a restaurant can be notoriously high carb and high grain if you're not careful. Add cinnamon. or shaker cup.Raw (95 cals) 0. vanilla and/or stevia to taste. but for added calories) 1 tablespoon almond butter and/or 3-6oz full fat coconut milk.

and leftovers can be refrigerated for 2-3 days. so will be enough for 2-3 meals . along with a sweet potato or yam.pacificfit.com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries. 1 lb. fresh (0 cals) 2 x 1 Tbsp Lemon Juice.net/items/natural-life-minerals/ ). 1 Garlic.BAY LEAF (6 cals) 1 x 1 tbsp. Serve over cooked white rice and mixed greens or a salad of choice. 2 sprigs or a half teaspoon dried Salmon filet. Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. you can include an order of mixed fruit on the side.net/items/tianchi ) or Lifeshotz (http://www.net/items/MAP Dinner***Dinner: Poached Salmon*** (Planned) SPICES. Salt Pepper White wine. serve with the butter sauce poured over it. 1/2 juiced .pacificfit.pacificfit. Add the wine. or sweet potato fries: http://www. garlic and dill.com and get MAP at http://www. cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork.carbs for a pre-workout scenario. Bring to a simmer.bengreenfieldfitness.EnergyBits. 1 cup White wine vinegar. not extra virgin olive oil). Use 10% discount code “BEN” at http://www. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules. Keep things simple: meat + vegetables or meat + vegetables + fruit. While the salmon is cooking. fresh (16 cals) 4 x 1 Tbsp white wine (108 cals) 1 x 1 cups Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3. 1 clove sliced Dill.net/items/tianchi ). Salt and pepper wild salmon filet and put it in the bottom of a skillet.Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon Meal Recipe: This recipe uses 1lb of salmon. 1 tablespoon Bay leaf. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. melt the butter in a saucepan and add the lemon juice. When the salmon is ready. bay leaf. vinegar. Good for fasted workouts too. crumbled Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp Dill. 2 tablespoons Lemon.0 Oz Pasture Butter . Grass-Fed Butter.

Bike : Indoor "Force" Spin Workout Description: Warm-up 10-20 minutes.EnergyBits. and then repeat one time for a longer workout. This is a fantastic way to quell your appetite in the evening. Saturday Swim : Base Phase Speed: 50's Workout Description: Warm-up 500m alternating between 50 drill and 50 easy freestyle.Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening.com. Zone 3. If you need more variety for this workout. Recover 5 minutes very easy after this ladder. 12 minute hill climb. See http://pacificfit. pull-buoy. snorkel. Zone 3. 70-80 cadence. Use 10% discount code “BEN” at http://www. Then complete the following ladder: 4 minute hill climb.Organic (Navitas Naturals) (30 cals) 0. Breakfast***Breakfast: Green Smoothie*** (Planned) Brazil Nuts (230 cals) 1 x 1/4 cup Banana (98 cals) 1 x 1 Medium Size Almond Breeze Milk Unsweetened Vanilla (40 cals) 1 x 1 Cup Kale (51 cals) 1.5 tbsp . and regular freestyle. Eat 50100 EnergyBits (pop them like popcorn).5 x 2. Cool-down 200-500 steady.5 x 1 cup Raw Cacao Powder . 8 minute hill climb. paddles. 70-80 cadence. Then swim 20-30x50 at maximum pace. Zone 3 . Cool-down with 5-10 minute easy spin. with 10 second rest between each. for each 50 or group of 50's (you can group them into sets of 2-4) you can alternate between fins. 4 minutes recovery. 70-80 cadence. 6 minutes recovery.2 minutes recovery.net/items/performance-gear/ for swim gear recommendations.

pacificfit. Lunch***Lunch: Grocery Store*** (Planned) Avocado Half (276 cals) 2 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Apple (Gala med. go into a grocery store and get an avocado. 1/2-1 banana. Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost.1. 1-1. a small handful almonds.EnergyBits. a "hard" artisan cheese. rice milk or (for added calories) coconut milk to get to desired texture.5 cups bone broth (see instructions at http://www. 3-5 raw brazil nuts. almond milk.Baby Spinach (12 cals) 0. Grab a plastic fork. salt. Use 10% discount code “BEN” at http://www. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules.org/food-features/broth-isbeautiful ) Dinner***Dinner: Sushi/Sashimi*** (Planned) Meal Recipe: . Good for fasted workouts too. raw fruit. include a piece of fresh.com and get MAP at http://www.5 cups kale.) (80 cals) 1 x 1 Serving Parmigiano Reggiano (60 cals) 3 x 1 TBS Meal Recipe: If you're eating lunch on the go. a plastic knife and a plate from the deli and make yourself an avocado. such as Parmigiano-Reggiano. asiago. nuts.Almond (Raw) (170 cals) 1 x 1/4 Cup Fresh Express .net/items/MAP Snack***Snack: Mid Morning Bone Broth*** (Planned) Meal Recipe: -1. Use water. to ensure higher likelihood of A2 cattle and less growth hormone). and gruyere (preferably from Europe. pepper and if dairy is tolerated. a can of sardines or packet of tuna or salmon or (if good breath is important) a few ounces of raw nuts.westonaprice. and 1-2 tablespoons cacao or carob powder.5 x 2 cups Meal Recipe: Blend 1/2-1 cup of spinach. fish and cheese plate! If this needs to be turned into a slightly higher carb preworkout meal.

and turn down or avoid bread/chips if brought to the table. such as a Cocochia bar. not a vegetable oil and not batter-fried. Bonk Breaker bar. Special***Dessert: Coconut-Chocolate. When it doubt. and instead eat your choice of sashimi and seaweed salad. along with 5 Master Amino Pattern capsules per hour. edemame and fancy rolls with fried ingredients.5 tbsp Energy Bits (100 cals) 1 x 2 sqaures Chia Seed (180 cals) 3 x 1 tbsp Meal Recipe: In a small bowl. Sunday Run : 45-60 Minutes Base Run With High Intensity Interval Substitute Option Workout Description: . and any fat that is 100% natural. yam.Chia Blend*** (Planned) Raw Cacao Powder . non-GMO sources -Acceptable proteins: anything from the Superhuman Food Pyramid at http://goo. Stir and chill in refrigerator for 15-20 minutes. 4-6oz full fat coconut milk and 2-3 tablespoons chia seeds or a packet of Cocochia Snack Mix (http://pacificfit. beet or other non-gluten.net/items/cocochia-snack-mix/ ).e. Special*** 90+ minute workouts only: UCAN + Energy 28 + MAP*** (Planned) Generation UCAN .Plain (220 cals) 2 x 1 Packet Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: In a flask or bottle. If this is a bike ride. millet. mix 25-50 EnergyBits (use 10% discount code “BEN” at http://www.Eat at a sushi restaurant.net to get these in a bundled package. grass-fed butter.EnergyBits. “Is the fish wild or farmed?”) -Acceptable fats: coconut oil. leave creams.com ). -Restaurant Meat + Veggies Choose a meat and vegetable based dish at a restaurant. -Acceptable starches: rice. quinoa. sweet potato. amaranth. avocado oil macadamia nut oil.5 x 2.PacificFit. but check and cover your bases from an organic standpoint whenever possible (i. carrot. 2 teaspoons carob or cocoa powder. olive oil. Avoid soy. See Endurance Pack at http://www.gl/u2u1y . flax seed oil. dressings and sauces “on the side”. you may also consume 1/2-1 bar at the end of each hour. Hammer bar or Larabar. mix and consume 1-2 servings UCAN and 1-2 servings Energy28 per hour. squash. and remember these restaurant best practices: -Always substitute roasted vegetables for any bread or mashed potatoes. Only include nigiri or healthy rolls (sources of starch/white rice) if a high volume day or if post workout.Organic (Navitas Naturals) (30 cals) 0.

add 4 organic pastured eggs. 2. take 3 cups of your sprouted. then complete 10x30 seconds sprints on treadmill at 10% incline and maximum sustainable pace. Begin by sprouting and fermenting millet. since even though the grains are soaked and sprouted. Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. They are now ready to use. Vibration platform: http://goo. Rinse the grains and strain out the water. with full recovery afte reach sprint (approx. Full recovery after reach. quinoa. 2 teaspoons baking soda and 1 tablespoon vanilla. just have fun and enjoy the run! If you are on a time crunch.about. the alternative to this workout is to warm-up well (10-15 minutes). Serve with grass-fed .Wash them with water four or five time and leave to soak them in filtered water over night in a glass bowl with a plate on top. To sprout and ferment your grains: 1. You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4. then complete the following balance sequence while on vibration platform: http://yoga. fermented grain. The run is flexible. pure (12 cals) 1 x 1 tsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. Strength : Vibration Platform Balance. This is not to be consumed if you are on a gut healing diet.Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Baking Soda (0 cals) 1 x 1 Teaspoon Cooked Quinoa (666 cals) 3 x 1cup Vanilla extract. Other than that.gl/05Twf Breakfast***Breakfast: Waffles or Pancakes*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Pasture Butter . 60-120 seconds). 3 4 tablespoons grass-fed butter or coconut oil. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes.This workout can be done outdoors or on a treadmill.com/od/yogaposes/tp/Standing-Balances-Sequence. 3. Simply get off treadmill and walk around while recovering. In the morning wash and rinse your grains thoroughly and cover with filtered water again. and about 60% of it should be in easy Zone 2. For your recipe. Use in your favorite waffle iron. they may still aggravate a damaged gut. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 24 hours.htm Hold each move for 3 deep breaths per side. oats or buckwheat. This batter works for pancakes as well.

a dollop of organic.butter or almond butter. and if your stomach tolerates dairy. On a plate.youtube. 1/2-1 sliced tomato. For extra probiotics.1.com/watch?v=zwxSk6KFxRY ) Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. 1/2-1 sliced avocado. you can also include a can of sardines or packet of tuna or salmon. Good for fasted workouts too.5 cups bone broth (see instructions at http://www. asiago. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules.EnergyBits. For added protein and calories. grass-fed yogurt or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of your choice. Lunch***Lunch: Hoeur D' Ouevre*** (Planned) Avocado Half (276 cals) 2 x 1/2 Fresh Tomato (26 cals) 1 x medium Rice Cracker . 3-4 slices of a "hard" artisan cheese. 1-2 handfuls olives.net/items/MAP Snack***Snack: Mid Morning Bone Broth*** (Planned) Meal Recipe: -1. Use 10% discount code “BEN” at http://www. to ensure higher likelihood of A2 cattle and less growth hormone).Plain (42 cals) 6 x 1 cracker Kalamata Olive (45 cals) 1 x 5 olives Parmigiano Reggiano (120 cals) 6 x 1 TBS Authentic Organic Sauerkraut (15 cals) 1 x 1/2 cup Meal Recipe: This is a quick meal that can be eaten while working.com and get MAP at http://www. arrange several rice crackers or flax seed crackers. and gruyere (preferably from Europe. such as Parmigiano-Reggiano.org/food-features/broth-isbeautiful) Dinner***Dinner: Easy Chicken Dinner*** (Planned) Broccoli (200 cals) 10 x 1 Cup 4oz Chicken Breast (440 cals) 4 x breast Kirkland Olive Oil (500 cals) 4 x 1 tbsp Balsamic Vinegar (123 cals) 3 x Tablespoon . you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www.westonaprice.pacificfit.

salt and pepper. white rice. parsnips or beets in salt and olive oil. Close the lid and shake again.25 x 2 tbsp Cinnamon. serve with sweet potato. Add Stevia and Lemon if desired for sweetness. serve with steamed carrots. you'll need: 3-4 chicken thighs or breasts 5-6 heads of broccoli. Close the lid tightly and shake the bottle. pure (12 cals) 1 x 1 tsp Meal Recipe: Blend together 1/2-1 sliced avocado. Special***90+ minute workouts only :Chia Seed/Water Mix 24-32oz per hour*** (Planned) Water Filtered Tap (0 cals) 1 x Serving Size 12 Fl Oz Chia Seed (240 cals) 4 x 1 tbsp Meal Recipe: Put 1/3 cup of dry chia seeds into a 32 ounce Nalgene bottle. Bake for 20-25 minutes or until chicken is cooked through.Raw (48 cals) 0. or other water bottle. chopped into florets 4-5 tablespoons regular olive oil 2-3 tablespoons balsamic vinegar 1 teaspoon garlic powder Sea salt and black pepper. or if on lower volume day or not-post workout. Monday Custom : Total Body Injury Prevention Workout Description: . 1-2 teaspoons carob or cocoa powder. 1-2 scoops of organic whey or vegan protein. 1-2 teaspoons almond butter.Meal Recipe: Simply reduce number of ingredients to adjust for the number of people eating. Place broccoli florets and chicken pieces into a 9×13 baking dish. If post-workout or higher volume day. then open the bottle and fill it with water the rest of the way. Fill the Nalgene with water 1/3 of the way and then pour chia seeds into the water. but for 3-4 people. Then season with garlic powder. yam. and a dash of natural vanilla extract.5 tbsp Vanilla Whey Protein . 4-6oz full fat coconut milk. cauliflower. shake about every 5 minutes. Ground (0 cals) 1 x 1 tsp Raw Cacao Powder . To prevent lumps from forming. Pour olive oil and balsamic vinegar over chicken and broccoli. Special***Dessert: Healthy Chocolate Pudding*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Avocado Half (138 cals) 1 x 1/2 Almond Butter . 1 teaspoons cinnamon.25 x 2. to taste Preheat oven to 375 degrees.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Vanilla extract.Organic (Navitas Naturals) (15 cals) 0. Mix around to help coat the broccoli and chicken.

then complete the following exercises. such as jogging. before proceeding to the next Main Set. Tempo: fluent Main Set 1: Side Raising: . Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. 3-4x through. If heart rate is high or breathing is difficult. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. cycling or elliptical trainer. before proceeding to the next Main Set. Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. complete 3–5 minutes of light aerobic activity prior to the stretches. Main Set 1: Complete the following rotator cuff exercises as a circuit. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Cool-down: Hold each of the following stretches for 6–20 seconds. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. Main Set 3: Complete the following core exercises as a circuit. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. with 30–60 sec rest after each time through. before proceeding to the next Main Set. and go 3x through. 3-4x through. 3–4x through.Warm-Up: Complete 3–5 minutes of aerobic exercise. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. with 30-60 sec rest after each time through. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. with 30-60 sec rest after each time through.

Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. . Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15.Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12. Do every day this week. % Max Weight: 60-65. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12.

Grind! Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. In addition. 20 seconds cold for 10x through. Other : Base Week Meal Plan with Variety Workout Description: This base meal plan "variety" week is setup with lower carbohydrate intake on 5 days of the week. and higher carbohydrate intake on the traditionally higher activity weekend. then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance.4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Base Phase Bike: Skills & Force Workout Description: 20 minute gradual build to warm-up. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. 4 minute recovery spin after each. .

5 x 2. See attached meal plan document if you would like a printable list.5 x 1 cup Raw Cacao Powder . but you don't necessarily have to eat all the choices. where I will try more new foods or recipes. you can use that pattern during the week. or avocado oil (you'll see it thicken as you . a handful of cashews and sea salt and pepper to taste. Breakfast***Breakfast: Green Smoothie*** (Planned) Brazil Nuts (230 cals) 1 x 1/4 cup Banana (98 cals) 1 x 1 Medium Size Almond Breeze Milk Unsweetened Vanilla (40 cals) 1 x 1 Cup Kale (51 cals) 1. Top with fresh arugula and wrap it all in romaine or butter lettuce cups. and 1-2 tablespoons cacao or carob powder. 1/2-1 banana. macadamia nut oil. and have ONE day. almond milk. but prefer the lunch and dinner from Tuesday. 1 tablespoon lemon juice. Lunch***Lunch: Chicken Cashew Wrap*** (Planned) Cashews Cashews (160 cals) 1 x Handfull Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (13 cals) 0.. a small handful almonds. So if you like the way that Monday goes.5 x 2. To make mayo. add a tablespoon of healthy mayo. and also links to more recipes for you to try.5 x breast lettuce-sweet butter (5 cals) 0. simply blend 1 whole egg. salt and pepper while slowly adding 1 cup of olive oil.5 cups kale. Or if you like the breakfast from Monday. 1-1.You're going to see lots of "choices" on this week. reliable food sources is going to work best when it comes to adhering to a plan.5 cups vegan mayo (80 cals) 1 x 1 tbs Meal Recipe: In a mixing bowl. vary up dinner. Use water. as too much diet variety is not necessarily a good thing. 1/2-1 diced tomato or several grape tomatoes. you can repeat that meal plan the rest of the week. You'll notice that the following week is an example of a base week with less variety. snack and lunch nearly every day.Organic (Navitas Naturals) (30 cals) 0. toss one diced pastured chicken breast. I personally eat the SAME thing for breakfast.Baby Spinach (12 cals) 0. usually a weekend.5 tbsp Almond (Raw) (170 cals) 1 x 1/4 Cup Fresh Express . and just vary up dinners only. 1/2-1 avocado..5 x 2 cups Meal Recipe: Blend 1/2-1 cup of spinach. 3-5 raw brazil nuts.5 x medium 4oz Chicken Breast (165 cals) 1. Identifying the meals you like and can set up as regular. rice milk or (for added calories) coconut milk to get to desired texture.

yam. you'll need: 3-4 chicken thighs or breasts 5-6 heads of broccoli. cauliflower. LaraBar.pacificfit. Bake for 20-25 minutes or until chicken is cooked through. white rice. Then season with garlic powder. salt and pepper. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. to taste Preheat oven to 375 degrees. Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: . Nogii Bar. but for 3-4 people. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.add oil). you can also add sliced yam. If this is a pre-workout meal or higher volume day. BonkBreaker bar is also OK. Place broccoli florets and chicken pieces into a 9×13 baking dish. parsnips or beets in salt and olive oil. chopped into florets 4-5 tablespoons regular olive oil 2-3 tablespoons balsamic vinegar 1 teaspoon garlic powder Sea salt and black pepper. Snack***Snack: Afternoon Cocochia Bar*** (Planned) CocoChia Sustained Energy Bar (220 cals) 1 x 1 Bar Meal Recipe: 1 gluten-free. Zing Bar or HeathWarrior Bar. or if on lower volume day or not-post workout. Quest Bar.pacificfit. Mix around to help coat the broccoli and chicken. serve with sweet potato. Pour olive oil and balsamic vinegar over chicken and broccoli. Preferred brands are Cocochia Bar (http://pacificfit.net/items/tianchi ) or Lifeshotz (http://www.net/items/tianchi ). Dinner***Dinner: Easy Chicken Dinner*** (Planned) Broccoli (200 cals) 10 x 1 Cup 4oz Chicken Breast (440 cals) 4 x breast Kirkland Olive Oil (500 cals) 4 x 1 tbsp Balsamic Vinegar (123 cals) 3 x Tablespoon Meal Recipe: Simply reduce number of ingredients to adjust for the number of people eating. If post-workout or higher volume day. serve with steamed carrots.net/items/cocochia-sustained-energy-bar/ ).com ). natural energy bar.net/items/natural-life-minerals/ ). On higher calorie/high volume days. sweet potato or white rice inside wrap.hammernutrition.

at about 70% intensity. Tube Workout Description: For this workout. then cool-down with another 400500m swim at about 70-80% intensity. cycling. Eat 50100 EnergyBits (pop them like popcorn). This is a fantastic way to quell your appetite in the evening. elliptical. Swim 100m with the paddles.Paddles. same rules as above. fast walking. Tuesday Swim : Base Phase Swim Form . Recover 15-30 seconds. and don't eat anything afterwards. pull-buoy. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. prior to breakfast. swimming or hiking. Options include yoga. an old bicycle tube. Best paddles for this are Finis Freestyle paddles or Finis Agility paddles. and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. If you can't get this done in the morning. Recover 15-30 seconds. Use 10% discount code “BEN” at http://www. Goal is to burn fat and lean up.EnergyBits. as time permits. Swim 100m with the paddles and pull-buoy. and the bicycle tire wrapped tightly around your ankles so that you cannot move your legs. focusing on long reach. a pull-buoy. Eat breakfast after. Complete 2-3 rounds of the workout above.com. do after dinner. NO pull-buoy.net/items/performance-gear/ Warm-up freestyle swim 200-500 meters. See http://pacificfit. and some concentration. Recover 15-30 seconds.Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. and high elbows as you pull. Swim 100m with the paddles. Swim 100m with the paddles. you'll need paddles. Cup of coffee before is OK. pressing your chest down. Pull-Buoy. . Recover 15-30 seconds.

add 1/2-1 sliced avocado. fresh (16 cals) 4 x 1 Tbsp white wine (108 cals) 1 x 1 cups Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3. crumbled Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp Dill. vanilla and/or stevia to taste.Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon .net/items/natural-life-minerals/ ). 1 tablespoon grass-fed butter and (optional. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. 1/2-1 sliced tomatoes or handful cherry tomatoes. and also on easier days in which you need much less protein and carbohydrate than usual.Breakfast***Breakfast: High Fat Coffee*** (Planned) Black Brewed Coffee (2 cals) 1 x 8 Oz Almond Butter . a squeeze of lemon juice. Top with a handful of pumpkin seeds.BAY LEAF (6 cals) 1 x 1 tbsp. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. magic bullet.0 Oz Pasture Butter . Add cinnamon. use celery or carrots). add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. and any other chopped vegetables of choice (for added crunch.pacificfit. but for added calories) 1 tablespoon almond butter and/or 3-6oz full fat coconut milk.5 x 2 tbsp Pasture Butter .net/items/tianchi ) or Lifeshotz (http://www. In a blender. 1/2-1 can sardines (with oil). combine 8-12 ounces black coffee with 1 tablespoon coconut oil or MCT oil.net/items/tianchi ).Raw (95 cals) 0. or shaker cup. fresh (0 cals) 2 x 1 Tbsp Lemon Juice. hard workout.pacificfit. Dinner***Dinner: Poached Salmon*** (Planned) SPICES.Grass Fed Pasture Raised Organic (110 cals) 1 x 1 Tablespoon Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: This is perfect as a "fasted" meal before a long. and sea salt and black pepper to taste.

1 cup White wine vinegar. so will be enough for 2-3 meals .EnergyBits. 1 cup dried cherries or blueberries. Grass-Fed Butter. Salt and pepper wild salmon filet and put it in the bottom of a skillet. melt the butter in a saucepan and add the lemon juice. vinegar. hold a front plank position for as long as possible. Keep in freezer. Each exercise set should take you 90 seconds to 2 minutes to complete. 1/2 juiced Special***Snack: Afternoon Berry Almond Snack Mix*** (Planned) 10 Almonds (90 cals) 1 x 1 Serving Almonds (RAW) (1360 cals) 8 x 1/4 cup Cherries dried (560 cals) 4 x 1/4cup Meal Recipe: 2 cups almonds. 1 tablespoon Bay leaf. Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit. garlic and dill. Once you completed all exercises. 1 clove sliced Dill.and leftovers can be refrigerated for 2-3 days.com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries. 2 tablespoons Lemon.com. Add the wine.Meal Recipe: This recipe uses 1lb of salmon. Complete each of the following exercises very slow. bay leaf. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. or sweet potato fries: http://www.bengreenfieldfitness. When the salmon is ready. 1 Garlic. Eat 50100 EnergyBits (pop them like popcorn). and do not rest any longer than 2 second between reps. Wednesday Strength : Base Phase Strength: Super Slow Strength Workout Description: Warm-up 5-10 minutes aerobically. Focus on keeping muscles tight and tense for each rep. Use 10% discount code “BEN” at http://www. to complete . with an 8-10 count up and 8-10 count down. 2 sprigs or a half teaspoon dried Salmon filet. not extra virgin olive oil). While the salmon is cooking. along with a sweet potato or yam. Salt Pepper White wine. This is a fantastic way to quell your appetite in the evening. Bring to a simmer. which will be 5-10 reps if you lift very slowly. 1 lb. Serve over cooked white rice and mixed greens or a salad of choice. serve with the butter sauce poured over it. cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork.

For extra probiotics. and a handful of coconut flakes (unsweetened). butter lettuce or swiss chard. or can be used as a quick postworkout meal. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. a tablespoon of chia seeds. The recover is the walk back down.exhaustion.net/items/cocochia-snack-mix/ ). Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Then repeat for side plank left side. bok choy. on 8-10% incline. or simply stir it all together with a spoon. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www.5 x 2 tbsp Coconut Flakes.com/watch?v=zwxSk6KFxRY ) .Raw (95 cals) 0. 1 teaspoon cinnamon. This is a focus on strength and power. Heart rate is not important. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. try not to eat any leftovers that are more than 2-3 days old. Find steep hill (type of hill you would normally "hike" not "run"). Run for 45-90 seconds. focusing on force application and pushing through each stride. OK to combine with swim or strength session and do this on treadmill at gym. Often leftovers are best wrapped in nori. Avoid microwaving or excessive re-heating. If weather does not permit outdoor running. Lunch***Lunch: Leftovers*** (Planned) Meal Recipe: Choose any leftover from dinner the night before. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Run : Base Phase Run Force: Steep Hills Workout Description: Warm-up well (5-15 minutes). 1-2 tablespoons almond butter. you can instead perform this workout on a steep treadmill or on a stairclimber. you can use organic yogurt or kefir if your stomach tolerates dairy. You can blend this.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). and side plank right side. As an alternative to coconut milk. and to avoid mold. Run up the hill in a controlled fashion. Goal is 8-10 repeats. fungus and toxins.youtube. shake it in a mixer bottle.

add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. add full-fat coconut milk to desired texture. Break the lettuce apart and add all ingredients.net/items/tianchi ). lemon juice and sea salt/black pepper to taste.25 x 2 tbsp Coconut Flakes.Raw (48 cals) 0. 2-3 strips cooked and crumbled bacon (organic. Special***Dessert: Coconut Ice Cream (requires ice cream maker)*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Coconut Milk (1432 cals) 4 x Half Can Vanilla extract. 1/2 red onion.pacificfit. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . 1 small tomato.net/items/natural-life-minerals/ ). pastured). use 2-3 chopped. pastured eggs. a handful of unsweetened coconut flakes. Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Almonds Slivered (43 cals) 0. Dress with olive oil. cooked Meal Recipe: Good choice as a low carbohydrate meal for non-afternoon/evening workout days. Let's Do Organic Unsweetened Organic (55 cals) 0. along with 1-2 teaspoons almond butter. free-range chicken or shrimp. and a teaspoon of cinnamon. For additional meat. pure (24 cals) 2 x 1 tsp . 1/2-1 avocado.pacificfit. 1 scallion (green onion).5 x 3 Tbsp Cinnamon. hardboiled.25 x 1/4 Cup Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (26 cals) 1 x medium 4oz Chicken Breast (110 cals) 1 x breast Scallions 1/4 cup (8 cals) 1 x 1/4cup. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein.net/items/tianchi ) or Lifeshotz (http://www. and romaine or butter leaf lettuce. chopped Bacon Slice (129 cals) 3 x 1 slice. choose 4-6oz grass-fed beef. 1/2 tablespoons diced almonds or chopped walnuts. For this salad.

then 3 strokes to switch sides) -50-100m freestyle Cool-down with 200-500m. Put into an ice cream maker and follow manufacturer's instructions. Options include yoga. fast walking. Pour this mixture into a medium saucepan and stir on medium heat until liquid thickens (around 8-10 minutes). swimming or hiking. cycling. elliptical. do after dinner. For added volume.goswim. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. then 1 stroke to switch sides) -50-100m freestyle -50-100m 6-3 transition (six kicks. Breakfast***Breakfast: Living Protein*** (Planned) . Eat breakfast after.html Warm-up 200-500m.Meal Recipe: Whisk 4 pastured egg yolks. Cup of coffee before is OK. at end of this set you can do 10-15x 25m of hypoxic sets (swimming freestyle as long as possible without breathing). Thursday Swim : Base Phase Swim Form: Drills with Hypoxic Finish Workout Description: You can view videos of any of these drills in the forum at http://www. then complete the following as a circuit for 2-3 rounds: -50-100m side swimming L side -50-100m freestyle -50-100m side swimming R side -50-100m freestyle -50-100m 6-1 transition (six kicks. add 2 cans full fat coconut milk. If you can't get this done in the morning. prior to breakfast. Add 2 teaspoons pure vanilla extra and pure stevia extract to taste. Do not boil.tv/entries/c/12/freestyle. and whisk again. and don't eat anything afterwards. Goal is to burn fat and lean up. Remove from heat and cool.

You can blend this. 2 cloves garlic.net/items/cocochia-sustained-energy-bar/ ).net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup Meal Recipe: is will make 2 servings.hammernutrition. . 1 tsp Thai fish sauce. 1 teaspoon cinnamon. If your stomach tolerates dairy.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove Fish Sauce (5 cals) 0. Preferred brands are Cocochia Bar (http://pacificfit. BonkBreaker bar is also OK. juice of one lemon. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. natural energy bar. and Dijon mustard. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens. fresh (10 cals) 2. 1-2 tablespoons almond butter. In a large mixing bowl. Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice.com ). Nogii Bar. LaraBar.net/items/cocochia-snack-mix/ ). On higher calorie/high volume days.Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Quest Bar. mix 2 egg yolks. Add several pinches of sea salt and black pepper. Zing Bar or HeathWarrior Bar. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. Snack***Snack: Afternoon Cocochia Bar*** (Planned) CocoChia Sustained Energy Bar (220 cals) 1 x 1 Bar Meal Recipe: 1 gluten-free. add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese. so cut in half if it's just for you.pacificfit. or as a post-workout meal.Raw (190 cals) 1 x 2 tbsp Coconut Flakes. ¼ cup olive oil. or simply stir it all together with a spoon. Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. and a handful of coconut flakes (unsweetened). shake it in a mixer bottle. Top with a 12 handfuls of chopped walnuts. a tablespoon of chia seeds.

amaranth. grass-fed butter. squash. but check and cover your bases from an organic standpoint whenever possible (i.Snack***Snack: Mid Morning Beverage Coconut Kefir*** (Planned) Coconut milk kefir (70 cals) 1 x 1 cup Meal Recipe: -Coconut kefir. sweet potato. leave creams. beet or other non-gluten. without added sugars (Kevita is good brand) Dinner***Dinner: Sushi/Sashimi*** (Planned) Meal Recipe: Eat at a sushi restaurant. When it doubt. edemame and fancy rolls with fried ingredients. olive oil. quinoa. Only include nigiri or healthy rolls (sources of starch/white rice) if a high volume day or if post workout. -Acceptable starches: rice. This is a fantastic way to quell your appetite in the evening. dressings and sauces “on the side”. flax seed oil. yam. avocado oil macadamia nut oil. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. and remember these restaurant best practices: -Always substitute roasted vegetables for any bread or mashed potatoes. not a vegetable oil and not batter-fried. Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage . millet. Eat 50100 EnergyBits (pop them like popcorn). carrot. and instead eat your choice of sashimi and seaweed salad. “Is the fish wild or farmed?”) -Acceptable fats: coconut oil.gl/u2u1y .e.EnergyBits. -Restaurant Meat + Veggies Choose a meat and vegetable based dish at a restaurant. and turn down or avoid bread/chips if brought to the table. Use 10% discount code “BEN” at http://www. non-GMO sources -Acceptable proteins: anything from the Superhuman Food Pyramid at http://goo.com. and any fat that is 100% natural. Avoid soy.

Check out and educate yourself on your options.3 x 1 Slice Meal Recipe: This is a lower carbohydrate meal that is best consumed on mornings you are not exercising within 2-3 hours after breakfast.3 x 1 cup Purity Farms Organic Ghee (9 cals) 0. Class at gym is fine. Duck eggs also OK. 60 minutes maximum. pastured hens. ghee.2 x 1 tsp Bacon 1 slice (12 cals) 0.bengreenfieldfitness. olive oil (NOT extra virgin!) or coconut . Cook on relatively lgheeow heat to avoid oxidation.3 x 1 Egg Kale (10 cals) 0. 3-4x through at 10-15 controlled reps per exercise: http://www. as this meal will take longer to digest.Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www. poach or steam 2-3 eggs from organic.youtube. Strength : Base Phase Strength: Suspension Workout Workout Description: Using a TRX Suspension Strap or MostFit Suspension Trainer (http://pacificfit.net/items/mostfitsuspension-strap/ ) do this workout exactly as pictured. fry. Scramble. as is yoga at home. Goal is 20 minutes minimum. and use grass-fed butter.com and do a search for yoga.com/watch?v=aExndV-T_Vg Breakfast*** Breakfast: Eggs with Bacon and Vegetables*** (Planned) 1 Large Whole Egg (24 cals) 0.

elk. mustard greens. spinach. pasture-raised pork source. 1 . Use 10% discount code “BEN” at http://www. or an easy-to-digest meat such as wild-caught salmon served over a bed of mixed greens. Try to avoid grain-fed or hormone-laden meats.org/food-features/broth-isbeautiful ) Dinner***Dinner: Steak*** (Planned) Sweet Potatoe. baked in skin (180 cals) 1 x 1 potato Steak Eye Fillet. especially if this meal follows a morning workout. 2 tablespoons paprika. venison or buffalo. greens and avocado/olives rolled up inside the wrap.5 cups bone broth (see instructions at http://www. you can include a small side of "natto" (fermented soybeans available at any Asian market). and if you need additional carbs for a pre-workout scenario.com/watch?v=zwxSk6KFxRY ) Lunch***Lunch Out*** (Planned) Meal Recipe: Lunch out at a restaurant can be notoriously high carb and high grain if you're not careful.EnergyBits. On the side. The best bets are a salad with no cheese and dressing on the side (typically a cobb salad with avocado is a good pick). you can include an order of mixed fruit on the side. 1 tablespoon thyme. etc. kale.westonaprice. Add sea salt and pepper to taste. preferably local).com and get MAP at http://www. you can also include a side of KimChi (see how to make your own probiotics at http://www. include a large serving of dark leafy greens (bok choy. Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. 1 tablespoon oregano. swiss chard.1.net/items/MAP Snack***Snack: Mid Morning Bone Broth*** (Planned) Meal Recipe: -1.).youtube. 2-3 slices of bacon (only if from an organic. and for extra probiotics. Keep things simple: meat + vegetables or meat + vegetables + fruit. If desired.oil. For extra vitamin K/carbs. or heated along with the eggs.pacificfit. Good for fasted workouts too. this meal can be eaten with 1-2 nori seaweed wraps with eggs. bison. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Meal Recipe: Choose a grass-fed cut of beef. Make a seasoning powder of 1 teaspoon garlic powder. and for added healthy fat and protein.

Use 10% discount code “BEN” at http://www. Then swim 20-30x50 at maximum pace. This is a fantastic way to quell your appetite in the evening. and then repeat one time for a longer workout.2 minutes recovery.tablespoon cayenne (optional and avoid if on gut-healing protocol). 6 minutes recovery. 70-80 cadence. and regular freestyle. Recover 5 minutes very easy after this ladder. or grill (preferably on lower heat). If you need more variety for this workout. Zone 3 . serve with a baked sweet potato. See http://pacificfit. 70-80 cadence. Cool-down with 5-10 minute easy spin. 4 minutes recovery. Saturday Swim : Base Phase Speed: 50's Workout Description: Warm-up 500m alternating between 50 drill and 50 easy freestyle. Zone 3.EnergyBits. 1 teaspoon black pepper. yam or sweet potato fries. Zone 3. and for additional carbohydrates in this is a post-workout meal or on a high volume day. for each 50 or group of 50's (you can group them into sets of 2-4) you can alternate between fins. Serve roasted. Saute meat on castiron skillet in ghee or butter. 70-80 cadence. paddles.com. with 10 second rest between each. Cool-down 200-500 steady. Bike : Indoor "Force" Spin Workout Description: Warm-up 10-20 minutes. pull-buoy. 8 minute hill climb. Then complete the following ladder: 4 minute hill climb. snorkel. 12 minute hill climb. .net/items/performance-gear/ for swim gear recommendations. Eat 50100 EnergyBits (pop them like popcorn). Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. 1 teaspoon white pepper and 1 teaspoon sea salt. steamed or sautéed vegetables.

an artisanal hard cheese such as parmesan.24 hours. simply blend 1 whole egg. Lunch***Lunch: Sandwich*** (Planned) Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (6 cals) 0. While oven is heating. asiago or gruyere.Wash it with water four or five time and leave to soak in filtered water over night in a glass bowl with a plate on top. a tablespoon of chia seeds or Cocochia snack mix (http://pacificfit. mix in a mixing bowl 1/4 cup coconut oil (melted). macadamia nut oil.net/items/cocochia-snack-mix/ ).25 x medium 4oz Chicken Breast (110 cals) 1 x breast Parmigiano Reggiano (20 cals) 1 x 1 TBS Meal Recipe: If you must have a sandwich. 1/4 cup organic whey protein. Why not just make your own bread? It's simple: pre-heat your oven to 375. 3. 1 tablespoon lemon juice. you need to be careful to avoid modern grains and wheat. and then remove from heat and stir in 2-3 tablespoons of almond butter. sandwiches are to be consumed on higher volume days only. Due to the added carbohydrate content. It is now ready to use. Snack***Snack: Afternoon Chia Slurry*** (Planned) Lemon Juice. a pinch of sea salt. 1/2 teaspoon vanilla and 1 teaspoon cinnamon. You can fill your sandwich with avocado.Breakfast***Breakfast: Hot Power Cereal*** (Planned) Almond Butter . salt and pepper while slowly adding 1 cup of olive oil. In the morning wash and rinse thoroughly and cover with filtered water again. it may still aggravate a damaged gut.Raw (285 cals) 1. tomato.This is not to be consumed if you are on a gut healing diet. Spread this mixture thin on a greased baking sheet (brushing with olive oil is fine) and bake for 15 minutes. 1/8 cup organic alone flour. healthy meat of choice. Rinse the quinoa and strain out the water. a teaspoon of sea salt and a teaspoon of being powder. fresh (8 cals) 2 x 1 Tbsp Stevia (0 cals) 6 x drops Chia Seed (240 cals) 4 x 1 tbsp . Cook a serving of quinoa for 20 minutes over medium heat on stovetop. heathy mayo. 5 pastured eggs. since even though the quinoa is soaked and sprouted.5 x 2 tbsp Cooked Quinoa (222 cals) 1 x 1cup Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. or avocado oil (you'll see it thicken as you add oil). This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 . 2. To sprout and ferment your quinoa: 1. salt and pepper to taste. To make mayo.

Brown the liver slices in butter or ghee. For extra probiotics.Plain (56 cals) 8 x 1 cracker Sweet Potatoe. cooked onion.com/watch?v=zwxSk6KFxRY ) . Slice the liver into 1 cm (1/2 inch) thick pieces and soak for approximately one hour in milk (preferably organic.Zevia*** (Planned) Zevia Cola (0 cals) 1 x 1 Can Meal Recipe: -Zevia all-natural soda Dinner***Dinner: Liver*** (with option of eating out instead) (Planned) 1 Large Whole Egg (80 cals) 1 x 1 Egg Onion. cook 1 diced onion for 5-10 minutes on same sautee pan. cooking 3-4 minutes per side on low heat.and leftovers can be refrigerated for 2-3 days. Make sure that these options are not flavored or prepared with inflammatory ingredients such as sugar. so will be enough for 2-3 meals .Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Beef Liver. along with 2 tablespoons coconut oil.the cooked liver. and that you should ask the server NOT to bring bread or chips to your table. Other ingredients are an onion and boiled egg. and boiled egg. grass-fed milk). and a handful of fresh chopped cilantro . such as a steak. nori or butter lettuce. Yellow (64 cals) 1 x 1 Medium Rice Cracker . baked in skin (180 cals) 1 x 1 potato Pasture Butter . flax seed crackers. remember that you can ask for substitutes on a meal. Also. Alternatively. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www. boil 1 egg. After liver is browned or while liver is browning. cooking fluids from the pot.into a blender and purée.Meal Recipe: Set 3-4 tablespoon of chia seeds in a small bowl of water and place in the refrigerator for 2-24 hours (the longer the better)! Add lemon juice and stevia to taste. Raw (432 cals) 8 x 1 Oz Coconut Oil (480 cals) 4 x 1 tblsp Meal Description: If you're not a fan of liver. fish or chicken breast. 4 tablespoons butter plus a similar amount of coconut oil. steamed or stir-fried vegetables. an option is to "eat out" this night at a restaurant. or wrapped in bok choy. and cilantro (or you can use KimChi in place of the cilantro. Combine an entree. over a bed of mixed greens. and eat like jello! Snack***Snack: Mid Morning Beverage. swiss chard. for a spicier flavor). gluten or additives. serve with 1 baked sweet potato or yam.youtube. At the same time. with a side dish. soy sauce. Put everything . Meal Recipe: This recipe uses 1/2lb of liver. such as a salad. Serve your pate with rice crackers.

Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. Full recovery after reach. and about 60% of it should be in easy Zone 2. Other than that. since even though the grains are . 60-120 seconds). The run is flexible.Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Baking Soda (0 cals) 1 x 1 Teaspoon Cooked Quinoa (666 cals) 3 x 1cup Vanilla extract.com. This is a fantastic way to quell your appetite in the evening. Simply get off treadmill and walk around while recovering. Sunday Run : 45-60 Minutes Base Run With High Intensity Interval Substitute Option Workout Description: This workout can be done outdoors or on a treadmill. pure (12 cals) 1 x 1 tsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. then complete 10x30 seconds sprints on treadmill at 10% incline and maximum sustainable pace. Eat 50100 EnergyBits (pop them like popcorn). Hammer bar or Larabar. such as a Cocochia bar. Breakfast***Breakfast: Waffles or Pancakes*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Pasture Butter . You need to include at least 3-5 hill climbs of 2-4 minutes in duration that take you up into Zone 4.Special***90+ minute workouts only: 1-2 Energy Bars*** (Planned) Bonk breaker (220 cals) 1 x Bar Meal Recipe: Consume 1-2 bars per hour. the alternative to this workout is to warm-up well (10-15 minutes).EnergyBits. just have fun and enjoy the run! If you are on a time crunch. Bonk Breaker bar. This is not to be consumed if you are on a gut healing diet. Use 10% discount code “BEN” at http://www. with full recovery afte reach sprint (approx.

youtube. In the morning wash and rinse your grains thoroughly and cover with filtered water again. 3-4 slices of a "hard" artisan cheese. For your recipe. 2. you can also include a can of sardines or packet of tuna or salmon. 3 4 tablespoons grass-fed butter or coconut oil. Begin by sprouting and fermenting millet. such as Parmigiano-Reggiano. Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www. and gruyere (preferably from Europe.Tea*** (Planned) . 1-2 handfuls olives. For added protein and calories. quinoa. and if your stomach tolerates dairy.soaked and sprouted. 3. following the instructions at: http://youtu. Rinse the grains and strain out the water. grass-fed yogurt or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of your choice. Lunch***Lunch: Hoeur D' Ouevre*** (Planned) Avocado Half (276 cals) 2 x 1/2 Fresh Tomato (26 cals) 1 x medium Rice Cracker . They are now ready to use. This batter works for pancakes as well. 1/2-1 sliced avocado. they may still aggravate a damaged gut.Plain (42 cals) 6 x 1 cracker Kalamata Olive (45 cals) 1 x 5 olives Parmigiano Reggiano (120 cals) 6 x 1 TBS Authentic Organic Sauerkraut (15 cals) 1 x 1/2 cup Meal Recipe: This is a quick meal that can be eaten while working. add 4 organic pastured eggs. a dollop of organic. asiago. Use in your favorite waffle iron.be/0X7G5eOzGl4 OR eat 200-300 calories of jerky from US Wellness Meats: http://goo. 2 teaspoons baking soda and 1 tablespoon vanilla. Serve with grass-fed butter or almond butter. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 24 hours. to ensure higher likelihood of A2 cattle and less growth hormone).gl/DAepv Snack***Snack: Mid Morning Beverage. On a plate. oats or buckwheat. take 3 cups of your sprouted. arrange several rice crackers or flax seed crackers. For extra probiotics. 1/2-1 sliced tomato.Wash them with water four or five time and leave to soak them in filtered water over night in a glass bowl with a plate on top. fermented grain. To sprout and ferment your grains: 1.com/watch?v=zwxSk6KFxRY ) Snack***Snack: Afternoon Jerky*** (Planned) Meal Recipe: Make your own beef jerky.

chopped Garlic (clove) (28 cals) 7 x 1 clove Mung Organic Bean Sprouts Jonathan (60 cals) 2 x 1 cup sesame seeds hulled (120 cals) 2 x one tbsp Meal Recipe: Although this traditional Korean recipe takes a significant amount of prep time. including white tea. Drain quickly and shock in cold water to stop cooking. rib eye or sirloin (substitute shiitake mushrooms if you want to skip meat) 16 oz soybean sprouts or mung bean sprouts 2 cucumbers 2 zucchinis 2 carrots 1 large bunch spinach 2 cups boiled gosari* (fern brake) 4 eggs 7 garlic cloves 2 or 3 scallions. macadamia nut or olive oil for about 5 minutes over medium heat. Soy bean sprouts: Bring 1 cup of water to a boil with a teaspoon of salt. Drain again. you can make a big batch at the beginning of the week and dig into it multiple times for lunch leftovers. Add the bean sprouts and boil for 3 minutes. and a pinch of pepper. or green tea. 1 tablespoon of sesame oil.) Beef: Cut into thin 2-inch long strips. Gosari (Fern brake): Cut into 3-inch lengths. Sauté in a skillet with 1 tablespoon of coconut. and a pinch of pepper. 1/2 teaspoon of sesame seeds. Raw (Clone) (271 cals) 8 x 1 Ounce 1 cup cooked white rice (726 cals) 3 x 1 cup cooked Cucumber (87 cals) 4 x 1/2 a cucumber Scallions 1/4 cup (16 cals) 2 x 1/4cup. Toss . chopped 2 tablespoons sesame seeds (*Boiled gosari is sold in Korean/Asian markets. Let stand for 10 minutes.Meal Recipe: -Herbal tea of choice. Season with 2 tablespoons of soy sauce. 1 clove garlic minced. 2 cloves garlic minced. Dinner***Dinner: Bimbimnap*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Baby Spinach Baby Spinach (40 cals) 4 x 2 Cups 100% Grass Fed Organic Beef. Sauté in a skillet for 2 .3 minutes over high heat. 2 teaspoons of Honey. 1 tablespoon of chopped scallion. Lean Only. You will need: 3 cups white rice 1/2 lb grass-fed beef. If using dried gosari. Mix in 1 tablespoon of soy sauce. Marinate for 20 minutes. 2 teaspoons of sesame oil. yerba mate tea. soak several hours until soft and simmer over medium heat for 30 minutes until tender. 1 teaspoon of rice wine (optional).

sea salt and pepper to taste. Sauté in a lightly oiled skillet for 1 . Generously sprinkle salt over sliced zucchinis and set aside for 10 . Drain quickly and shock in cold water.1-2 per hour*** (Planned) Maple Syrup (80 cals) 2 x Tbsp. pasture-raised bacon 4 organic. and scrambled eggs.or 9-inch square baking pan to about 1½-inch . press into an 8. 1/2 teaspoon of sesame seeds. 1 tablespoon of sugar. 1 clove garlic minced. Nicely arrange a small amount of each prepared vegetable and beef over the rice. bacon. Squeeze out excess liquid. 1 teaspoon of sesame oil. 1 tablespoon of sesame and 3 tablespoons of water. Toss with 1 tablespoon of chopped scallion. ghee. Toss with 1 tablespoon of chopped scallion. using a little less water than called for (the rice for bibimbap should be a little drier than usual for best results). Cook the rice in a rice cooker or following package directions.40 seconds. 30 . cooked Meal Recipe: 2 cups uncooked calrose or other medium-grain “sticky” rice 3 cups water 8 ounces local. Sauté in a lightly oiled skillet for 1. Carrots: Julienne the carrots into match sticks. Red pepper paste (gochujang) sauce: Stir together 4 tablespoons of Korean red pepper paste (gochujang). Generously sprinkle salt over sliced cucumbers and set aside for 10 . Special***90+ minute workouts only: Rice Cakes .with 1 clove garlic minced. 1/2 teaspoon of sesame seeds and salt and pepper to taste.15 minutes. Cut into 3-inch lengths. While rice is cooking. or scramble in bacon fat). sprinkling salt and pepper to taste. In a large bowl or in the rice cooker bowl. Squeeze out excess liquid from salted zucchini by hand.2 minutes over medium high heat. coconut oil or olive oil for scrambling. Add 1 tablespoon of chopped scallion and 1 clove garlic minced. Zucchinis: Cut the zucchinis in half lengthwise and then thinly slice crosswise. Spinach: Blanch the spinach in salted boiling water only until wilted. Add 1 tablespoon of sesame oil. and then fry in a medium sauté pan. Add tamari and honey or maple syrup. 1 teaspoon of sesame oil. 1 clove garlic minced. local honey or organic maple syrup Salt and grated parmesan (cheese is optional) Combine rice and water in a rice cooker or cook rice over stove. Prepare all other ingredients above as rice cooks. When crispy. 1 Large Whole Egg (320 cals) 4 x 1 Egg Tamari (22 cals) 2 x Tablespoon calrose rice (310 cals) 2 x 1 cup Bacon Slice (215 cals) 5 x 1 slice.2 minutes over medium high heat. chop up bacon before frying. pastured eggs 2 tablespoons tamari 2 tablespoons raw. Assemble: Place a 1/2-1 cup of cooked rice in a big bowl. 1 teaspoon sesame oil and 1/2 teaspoon of sesame seeds.15 minutes. and salt and pepper to taste. Drizzle a little more sesame oil over. After mixing. combine the cooked rice. Squeeze out water. drain off fat and soak up excess fat with paper towels. Beat the eggs in a small bowl and then scramble in a sauté pan (use butter. Top with an egg (fried sunny-side up in coconut oil) and serve with a touch of red pepper paste sauce. Cucumbers: Cut the cucumbers in half lengthwise and then thinly slice crosswise.

1-2 teaspoons almond butter. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. elliptical. snack and lunch nearly every day. swimming or hiking. Monday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. 1-2 scoops of organic whey or vegan protein. if desired. See attached meal plan document if you would like a printable list. Cut and wrap individual cakes in aluminum foil to carry on training session. vary up dinner. Other : Base Week Meal Plan with Less Variety Workout Description: I personally eat the SAME thing for breakfast.Organic (Navitas Naturals) (15 cals) 0. and grated parmesan.25 x 2 tbsp Cinnamon. 1-2 teaspoons carob or cocoa powder. Special***Dessert: Healthy Chocolate Pudding*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Avocado Half (138 cals) 1 x 1/2 Almond Butter . where I will try more new foods or recipes. 4-6oz full fat coconut milk. and have ONE day. 20 seconds cold for 10x through.thickness. usually a weekend. If you can't get this done in the morning. and also links to more . Makes about 10 rice cakes. Ground (0 cals) 1 x 1 tsp Raw Cacao Powder .25 x 2. do after dinner. prior to breakfast. Cup of coffee before is OK. Eat breakfast after.Raw (48 cals) 0.5 tbsp Vanilla Whey Protein . choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. cycling. pure (12 cals) 1 x 1 tsp Meal Recipe: Blend together 1/2-1 sliced avocado. Options include yoga. and don't eat anything afterwards. 1 teaspoons cinnamon. It looks very similar to this week during base training.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Vanilla extract. and a dash of natural vanilla extract. Top with salt to taste. fast walking. In addition. Goal is to burn fat and lean up.

net/items/cocochia-snack-mix/ ). You can blend this. and sea salt and black pepper to taste. 1-2 tablespoons almond butter. a squeeze of lemon juice. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout.pacificfit. a tablespoon of chia seeds.Raw (190 cals) 1 x 2 tbsp Coconut Flakes. and let the body totally recover. use celery or carrots). Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. and any other chopped vegetables of choice (for added crunch. add 1/2-1 sliced avocado.recipes for you to try. and a handful of coconut flakes (unsweetened). Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. Doing cross-training or playing a higher number of alternate sports is also OK for this week. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: . Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. Top with a handful of pumpkin seeds. or as a post-workout meal. shake it in a mixer bottle. or simply stir it all together with a spoon. 1 teaspoon cinnamon. 1/2-1 sliced tomatoes or handful cherry tomatoes. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit.net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Try to go as low carb/high fat as possible on this week. 1/2-1 can sardines (with oil). Other : Testing/Reboot & Recovery Week Workout Description: Reboot & Recovery Week.

5 x 3 Tbsp Cinnamon. The next time you make rice or beans. swiss chard. kale.net/soak-time ).pacificfit.25 x 2 tbsp Coconut Flakes. For vegetables. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . cauliflower. Here is how: soak brown rice or bean of choice (such as white bean or black bean) in filtered water for approximately 24 hours at room temperature without changing water (more precise soak time for beans and grains can be found at http://www. sea salt and pepper on wild salmon). Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. along with 1-2 teaspoons almond butter. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. This is a fantastic way to quell your appetite in the evening. bok choy.-To one serving of TianChi (http://www. For rice and beans.pacificfit. and a teaspoon of cinnamon. Use a wild caught fish and prepare as desired (recommend dill. and Steamed Vegetable of Choice*** (Planned) Black Beans (100 cals) 1 x 1 2 Cup Broccoli (40 cals) 2 x 1 Cup Baby Bok Choy (10 cals) 1 x 1 cup Kale (68 cals) 2 x 1 cup Alaska Wild Salmon Filet (Grilled) (324 cals) 1 x 1 filet Meal Recipe: This is a relatively flexible meal. Beans. Let's Do Organic Unsweetened Organic (55 cals) 0. Served With Rice. Set aside and refrigerate 10% of the soaking liquid and discard the rest of the liquid. Repeat the cycle. add full-fat coconut milk to desired texture.net/items/tianchi ). add that soaking liquid that you set aside from the last batch to the new soaking water at the beginning of the soaking process. or other nutrient-rich vegetable of choice. steam brussel sprouts. Each time you make rice or beans it will have lower phytic acid content when you use this recycling method. you must soak and ferment in order to reduce digestive inhibitors.Raw (48 cals) 0.net/items/tianchi ) or Lifeshotz (http://www.pacificfit. Dinner***Fish. Cook the rice or bean as desired. Eat 50- . a handful of unsweetened coconut flakes. broccoli. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.net/items/natural-life-minerals/ ).

Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp . and don't eat anything afterwards. count your laps right and accurately time it! 3) Swim 5x100 very easy repeats with full recovery. Swim : Critical Swim Speed test Workout Description: 1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate. 5) Easy cool-down To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.200) / (T400 .com/css. as is yoga at home.EnergyBits.swimsmooth. again with accurate timing. Check out and educate yourself on your options.Raw (190 cals) 1 x 2 tbsp Coconut Flakes. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon.com and do a search for yoga. if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 . do after dinner. fast walking. Just to clear lactic acid from the muscles. elliptical. Class at gym is fine. If you can't get this done in the morning. prior to breakfast. Goal is to burn fat and lean up. Use 10% discount code “BEN” at http://www.bengreenfieldfitness. 4) Perform a 200m time-trial from a push. cycling. swimming or hiking. Tuesday Custom : Yoga Workout Description: Go to http://www.100 EnergyBits (pop them like popcorn). Options include yoga. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Or. Cup of coffee before is OK. 2) Perform a 400m time-trial from a push (not a dive).T200)Where T400 and T200 are your 400m and 200m times in seconds. Goal is 45-60 minutes total.com . Eat breakfast after. Backstroke or breastroke or kicking is fine.

Add several pinches of sea salt and black pepper. add full-fat coconut milk to desired texture. a handful of unsweetened coconut flakes. and Dijon mustard. In a large mixing bowl.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove Fish Sauce (5 cals) 0. 2 cloves garlic. 1 tsp Thai fish sauce. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Top with a 12 handfuls of chopped walnuts.net/items/cocochia-snack-mix/ ).net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened).Meal Recipe: This meal is OK up to an hour before a workout.Raw (48 cals) 0.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup Meal Recipe: is will make 2 servings. juice of one lemon. Let's Do Organic Unsweetened Organic (55 cals) 0. shake it in a mixer bottle.5 x 3 Tbsp Cinnamon. 1 teaspoon cinnamon. You can blend this. a tablespoon of chia seeds. so cut in half if it's just for you. add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. ¼ cup olive oil. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens. If your stomach tolerates dairy. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter .25 x 2 tbsp Coconut Flakes. or simply stir it all together with a spoon. or as a post-workout meal.pacificfit. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. fresh (10 cals) 2. along with 1-2 teaspoons almond butter. and a teaspoon of cinnamon. Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: . 1-2 tablespoons almond butter. mix 2 egg yolks. and a handful of coconut flakes (unsweetened).

Eat 50100 EnergyBits (pop them like popcorn).com.SHIITAKE. pieces 1 Large Whole Egg (240 cals) 3 x 1 Egg Nori Seaweed.pacificfit. elliptical.WO/SALT (81 cals) 1 x 1 cup. You can also wrap in kale. Raw (10 cals) 1 x 1 Sheet Avocado Half (138 cals) 1 x 1/2 Kale (102 cals) 3 x 1 cup Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: Scramble 2-3 organic pastured eggs in coconut oil. Serve vegetables and 1/2-1 sliced avocado over scrambled eggs. swiss chard or butter lettuce. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.-To one serving of TianChi (http://www. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) . and (optional) eat by wrapping everything in nori seaweed wrap and using the nori like a scoop. bok choy. If you can't get this done in the morning. Eat breakfast after. Options include yoga. mushrooms and tomatoes). Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening.net/items/tianchi ) or Lifeshotz (http://www. cycling.net/items/natural-life-minerals/ ). Use 10% discount code “BEN” at http://www. carrots. fast walking. sea salt and pepper to taste. Goal is to burn fat and lean up. prior to breakfast. Wednesday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. kale. This is a fantastic way to quell your appetite in the evening.CKD. Cup of coffee before is OK. Dinner***Dinner: Scrambled Eggs*** (Planned) MUSHROOMS. while steaming 4-5 chopped vegetables of choice on the side (such as spinach. swimming or hiking. do after dinner.pacificfit. and don't eat anything afterwards.EnergyBits.net/items/tianchi ).

shake it in a mixer bottle. and a handful of coconut flakes (unsweetened). You can blend this. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. or as a post-workout meal. or simply stir it all together with a spoon. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon.Raw (190 cals) 1 x 2 tbsp Coconut Flakes.pacificfit.net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). a tablespoon of chia seeds.net/items/cocochia-snack-mix/ ). fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup . Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout. 1-2 tablespoons almond butter.OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. 1 teaspoon cinnamon.

venison or buffalo. Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes. serve with a baked sweet potato.Raw (48 cals) 0.net/items/tianchi ) or Lifeshotz (http://www. 1 teaspoon black pepper. or grill (preferably on lower heat). Dinner***Dinner: Steak*** (Planned) Sweet Potatoe.pacificfit. along with 1-2 teaspoons almond butter. and a teaspoon of cinnamon. 2 tablespoons paprika.net/items/tianchi ). and sea salt and black pepper to taste. a handful of unsweetened coconut flakes. Let's Do Organic Unsweetened Organic (55 cals) 0. baked in skin (180 cals) 1 x 1 potato Steak Eye Fillet. elk. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Make a seasoning powder of 1 teaspoon garlic powder. add 1/2-1 sliced avocado. yam or sweet potato fries. and any other chopped vegetables of choice (for added crunch. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.Meal Recipe: Over a bed of mixed greens or spinach. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. bison. 1 tablespoon thyme.net/items/natural-life-minerals/ ). 1/2-1 can sardines (with oil). Special***Dessert: Dark Chocolate w/Nut Butter*** (Planned) . steamed or sautéed vegetables. use celery or carrots). Saute meat on castiron skillet in ghee or butter.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Meal Recipe: Choose a grass-fed cut of beef. Serve roasted. Top with a handful of pumpkin seeds. and for additional carbohydrates in this is a post-workout meal or on a high volume day.5 x 3 Tbsp Cinnamon. 1 tablespoon oregano. add full-fat coconut milk to desired texture.25 x 2 tbsp Coconut Flakes. 1 tablespoon cayenne (optional and avoid if on gut-healing protocol). 1 teaspoon white pepper and 1 teaspoon sea salt. a squeeze of lemon juice. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . 1/2-1 sliced tomatoes or handful cherry tomatoes.pacificfit.

as is yoga at home. prior to breakfast. shake it in a mixer bottle. Combine 2-3 large scoops of LivingFuel LivingProtein (http://www. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Cup of coffee before is OK. 1 teaspoon cinnamon. a tablespoon of chia seeds. elliptical.Raw (190 cals) 1 x 2 tbsp Coconut Flakes.85% Lindt (210 cals) 1 x 4 squares Almond Butter . cycling.pacificfit. You can blend this. or as a post-workout meal.Raw (190 cals) 1 x 2 tbsp Meal Recipe: Eat 1/4-1/2 bar dark (85%+) chocolate dipped into 1-2 teaspoons of almond or cashew butter. Breakfast***Breakfast: Living Protein*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Eat breakfast after.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove . Thursday Custom : Yoga Workout Description: Go to http://www. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit.Dark Chocolate . do after dinner. or simply stir it all together with a spoon. Options include yoga.net/items/cocochia-snack-mix/ ).com and do a search for yoga. and a handful of coconut flakes (unsweetened). fresh (10 cals) 2. Goal is to burn fat and lean up. fast walking. and don't eat anything afterwards.bengreenfieldfitness. Class at gym is fine. 1-2 tablespoons almond butter. Check out and educate yourself on your options.net/items/livingprotein/ ) with 4-6 ounces full fat coconut milk (unsweetened). swimming or hiking. Goal is 45-60 minutes total. If you can't get this done in the morning. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice. Ground (0 cals) 1 x 1 tsp Living Fuel Protein (140 cals) 1 x 2 scoops Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is OK up to an hour before a workout.

In a large mixing bowl. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. Add several pinches of sea salt and black pepper.net/items/tianchi ).net/items/natural-life-minerals/ ).net/items/tianchi ) or Lifeshotz (http://www. Top with a 12 handfuls of chopped walnuts. 1 tsp Thai fish sauce. Let's Do Organic Unsweetened Organic (55 cals) 0. add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese.pacificfit. 2 cloves garlic.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup Meal Recipe: is will make 2 servings. If your stomach tolerates dairy. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. ¼ cup olive oil. Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Almonds Slivered (43 cals) 0. so cut in half if it's just for you. and Dijon mustard. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . mix 2 egg yolks. along with 1-2 teaspoons almond butter. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens.Raw (48 cals) 0.pacificfit. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein.5 x 3 Tbsp Cinnamon. a handful of unsweetened coconut flakes. juice of one lemon. chopped Bacon Slice (129 cals) 3 x 1 slice.Fish Sauce (5 cals) 0. add full-fat coconut milk to desired texture.25 x 2 tbsp Coconut Flakes. and a teaspoon of cinnamon.25 x 1/4 Cup Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (26 cals) 1 x medium 4oz Chicken Breast (110 cals) 1 x breast Scallions 1/4 cup (8 cals) 1 x 1/4cup. cooked Meal Recipe: .

Dress with olive oil. prior to breakfast. and don't eat anything afterwards. Break the lettuce apart and add all ingredients. swimming or hiking.EnergyBits. For this salad. free-range chicken or shrimp. 1/2-1 avocado. Goal is to burn fat and lean up. pastured eggs. Options include yoga. 1 small tomato. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: . and romaine or butter leaf lettuce. pastured). Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. cycling. 1 scallion (green onion). 1/2 red onion. This is a fantastic way to quell your appetite in the evening.Good choice as a low carbohydrate meal for non-afternoon/evening workout days. Eat breakfast after. do after dinner. 2-3 strips cooked and crumbled bacon (organic. 1/2 tablespoons diced almonds or chopped walnuts. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. elliptical. fast walking. hardboiled. Use 10% discount code “BEN” at http://www. use 2-3 chopped. For additional meat. choose 4-6oz grass-fed beef. If you can't get this done in the morning. lemon juice and sea salt/black pepper to taste.com . Eat 50100 EnergyBits (pop them like popcorn). Cup of coffee before is OK.

Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet . Keep things simple: meat + vegetables or meat + vegetables + fruit. vanilla and/or stevia to taste.pacificfit. 1 tablespoon grass-fed butter and (optional. In a blender. but for added calories) 1 tablespoon almond butter and/or 3-6oz full fat coconut milk. or an easy-to-digest meat such as wild-caught salmon served over a bed of mixed greens. and also on easier days in which you need much less protein and carbohydrate than usual. Lunch***Lunch Out*** (Planned) Meal Recipe: Lunch out at a restaurant can be notoriously high carb and high grain if you're not careful.Grass Fed Pasture Raised Organic (110 cals) 1 x 1 Tablespoon Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: This is perfect as a "fasted" meal before a long.pacificfit. or shaker cup. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast***Breakfast: High Fat Coffee*** (Planned) Black Brewed Coffee (2 cals) 1 x 8 Oz Almond Butter . The best bets are a salad with no cheese and dressing on the side (typically a cobb salad with avocado is a good pick).net/items/tianchi ) or Lifeshotz (http://www.net/items/tianchi ).net/items/natural-life-minerals/ ). hard workout. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.5 x 2 tbsp Pasture Butter . you can include an order of mixed fruit on the side. and if you need additional carbs for a pre-workout scenario.Raw (95 cals) 0. combine 8-12 ounces black coffee with 1 tablespoon coconut oil or MCT oil. magic bullet. Add cinnamon. Try to avoid grain-fed or hormone-laden meats.

com and get MAP at http://www. Bring to a simmer. Use 10% discount code “BEN” at http://www. fresh (16 cals) 4 x 1 Tbsp white wine (108 cals) 1 x 1 cups Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3.bengreenfieldfitness.pacificfit. 1 tablespoon Bay leaf.EnergyBits. along with a sweet potato or yam. Eat 50100 EnergyBits (pop them like popcorn). Grass-Fed Butter. cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork. 2 tablespoons Lemon. 1 cup White wine vinegar. garlic and dill. Saturday Custom : Base Phase Core Workout . 1 Garlic.0 Oz Pasture Butter . Add the wine. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules. 1/2 juiced Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening.net/items/MAP Dinner***Dinner: Poached Salmon*** (Planned) SPICES. fresh (0 cals) 2 x 1 Tbsp Lemon Juice.EnergyBits.and leftovers can be refrigerated for 2-3 days. When the salmon is ready. or sweet potato fries: http://www. Salt and pepper wild salmon filet and put it in the bottom of a skillet. Good for fasted workouts too. so will be enough for 2-3 meals . Use 10% discount code “BEN” at http://www.Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. 1 lb.com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries. vinegar. This is a fantastic way to quell your appetite in the evening. crumbled Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp Dill. not extra virgin olive oil). While the salmon is cooking.com . 1 clove sliced Dill. bay leaf. Serve over cooked white rice and mixed greens or a salad of choice. serve with the butter sauce poured over it.BAY LEAF (6 cals) 1 x 1 tbsp. melt the butter in a saucepan and add the lemon juice. 2 sprigs or a half teaspoon dried Salmon filet. Salt Pepper White wine.Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon Meal Recipe: This recipe uses 1lb of salmon.

% Max Weight: 70-75. This workout is best performed with 5–10 minutes of light cardio beforehand. Tempo: fluent Foam Rolling: Mid Back: Step 1: Reps: 8-10. Foam Rolling: Low Back: Step 1: Reps: 8-10. If heart rate is high or breathing is difficult. Tempo: fluent Foam Rolling: Upper Back/Neck: Step 1: Reps: 8-10. Tempo: control Cool-down: Scorpion: Step 1: Reps: 1. Tempo: fluent Main Set: Cable Woodchopper (either version): Step 1: Reps: 10-15. Main Set: Complete the following exercises as a circuit. moving from station to station with minimum rest. Tempo: fluent Main Set: Bicycles or V-Ups: Step 1: Reps: 10-15. 3–4x through. The order of the movements is not crucial. Foam Rolling: For foam rolling. Tempo: control . Tempo: control Main Set: Single Leg Bridge or Stability Ball Bridge: Step 1: Reps: 10-15.Workout Description: Do this entire routine as a circuit. you may change order if necessary. % Max Weight: 70-75. Tempo: control Cool-down: Down Dog: Step 1: Reps: 1. complete 3–5 minutes of light aerobic activity prior to the stretches. one foam roller motion up and back down a body region is the equivalent of a single rep. with 30–60 seconds rest between each set. Tempo: fluent Main Set: Side Plank Rotations: Step 1: Reps: 10-15. Tempo: control Cool-down: Warrior One: Step 1: Reps: 1. Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: control Main Set: Cable Torso Twists: Step 1: Reps: 10-15. Tempo: control Cool-down: Warrior Two: Step 1: Reps: 1.

your pace should be the same at the end as at the beginning. or flat outdoor course. this test can be modified by simply performing three 5 minute hard. Your average heart rate during the final 20 minutes should correspond to your LT. if 10 is the hardest and 1 is the easiest. the lungs begin to burn. ----------------If 30 minutes is daunting. If the legs begin to go rubbery. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes .Cool-down: Warrior Three: Step 1: Reps: 1. Tempo: control Bike : Bike Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold or power threshold. the leg turnover begins to slow. Follow this simple rule . If you don't do an actual "blood lactate" laboratory test. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. then you are going to hard! This should be about an 8 on a 1-10 scale. sustainable efforts with 5 minutes rest between each effort. treadmill. and you begin to gasp for breath. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. ----------------Sometimes people exercise too hard for this test. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. sustained pace.

go into a grocery store and get an avocado. a can of sardines or packet of tuna or salmon or (if good breath is important) a few ounces of raw nuts. 1/2-1 banana. then click on "Heart Rate Zones". almond milk. and gruyere (preferably from Europe. If you used a power meter during this test. then calculate zones (calculation methods will vary minimally).5 tbsp Almond (Raw) (170 cals) 1 x 1/4 Cup Fresh Express .5 x 2. 3-5 raw brazil nuts. rice milk or (for added calories) coconut milk to get to desired texture. Input your lactate threshold heart rate. Lunch***Lunch: Grocery Store*** (Planned) Avocado Half (276 cals) 2 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Apple (Gala med. Use water.5 x 2 cups Meal Recipe: Blend 1/2-1 cup of spinach. raw fruit. and 1-2 tablespoons cacao or carob powder. Now you have custom training zones! Your bike zones will probably be lower than your run zones. . a "hard" artisan cheese.Organic (Navitas Naturals) (30 cals) 0. nuts. which is why you'll be testing for each sport. include a piece of fresh. pepper and if dairy is tolerated. a small handful almonds. Breakfast***Breakfast: Green Smoothie*** (Planned) Brazil Nuts (230 cals) 1 x 1/4 cup Banana (98 cals) 1 x 1 Medium Size Almond Breeze Milk Unsweetened Vanilla (40 cals) 1 x 1 Cup Kale (51 cals) 1. 1-1.Baby Spinach (12 cals) 0. log-in to your TrainingPeaks account. then go to "Preferences". a plastic knife and a plate from the deli and make yourself an avocado. such as Parmigiano-Reggiano. to ensure higher likelihood of A2 cattle and less growth hormone).5 x 1 cup Raw Cacao Powder .) (80 cals) 1 x 1 Serving Parmigiano Reggiano (60 cals) 3 x 1 TBS Meal Recipe: If you're eating lunch on the go. fish and cheese plate! If this needs to be turned into a slightly higher carb preworkout meal. Grab a plastic fork. you can alternatively input your power numbers at your maximum sustainable pace . asiago.----------------This average heart rate figure is your estimated heart rate at your threshold ----------------Now that you have your number. salt.5 cups kale.

flax seed oil.1.westonaprice. When it doubt.Chia Blend*** (Planned) Raw Cacao Powder .Organic (Navitas Naturals) (30 cals) 0. amaranth. 4-6oz full fat coconut milk . dressings and sauces “on the side”. grass-fed butter. olive oil. Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules. Special***Dessert: Coconut-Chocolate. not a vegetable oil and not batter-fried.net/items/MAP Snack***Snack: Mid Morning Bone Broth*** (Planned) Meal Recipe: -1. and remember these restaurant best practices: -Always substitute roasted vegetables for any bread or mashed potatoes. squash. Avoid soy. leave creams. millet. and instead eat your choice of sashimi and seaweed salad.org/food-features/broth-isbeautiful ) Dinner***Dinner: Sushi/Sashimi*** (Planned) Meal Recipe: Eat at a sushi restaurant. carrot. and turn down or avoid bread/chips if brought to the table. beet or other non-gluten.EnergyBits.5 tbsp Energy Bits (100 cals) 1 x 2 sqaures Chia Seed (180 cals) 3 x 1 tbsp Meal Recipe: In a small bowl.e.com ). and any fat that is 100% natural. sweet potato. edemame and fancy rolls with fried ingredients. but check and cover your bases from an organic standpoint whenever possible (i.5 x 2. “Is the fish wild or farmed?”) -Acceptable fats: coconut oil. non-GMO sources -Acceptable proteins: anything from the Superhuman Food Pyramid at http://goo.EnergyBits. Good for fasted workouts too.gl/u2u1y . -Restaurant Meat + Veggies Choose a meat and vegetable based dish at a restaurant.pacificfit. Use 10% discount code “BEN” at http://www. 2 teaspoons carob or cocoa powder. yam. Only include nigiri or healthy rolls (sources of starch/white rice) if a high volume day or if post workout. avocado oil macadamia nut oil.5 cups bone broth (see instructions at http://www.com and get MAP at http://www. quinoa. mix 25-50 EnergyBits (use 10% discount code “BEN” at http://www.Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. -Acceptable starches: rice.

one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------- . the leg turnover begins to slow. Your average heart rate during the final 20 minutes should correspond to your LT. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. If this is a bike ride. then you are going to hard! This should be about an 8 on a 1-10 scale. If the legs begin to go rubbery.net to get these in a bundled package.Plain (220 cals) 2 x 1 Packet Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: In a flask or bottle.PacificFit. Follow this simple rule . Hammer bar or Larabar. such as a Cocochia bar. and you begin to gasp for breath.net/items/cocochia-snack-mix/ ). ----------------Sometimes people exercise too hard for this test. Sunday Run : Run Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. if 10 is the hardest and 1 is the easiest.your pace should be the same at the end as at the beginning. along with 5 Master Amino Pattern capsules per hour. mix and consume 1-2 servings UCAN and 1-2 servings Energy28 per hour. you may also consume 1/2-1 bar at the end of each hour. the lungs begin to burn. Special*** 90+ minute workouts only: UCAN + Energy 28 + MAP*** (Planned) Generation UCAN . sustainable efforts with 5 minutes rest between each effort. Bonk Breaker bar. If you don't do an actual "blood lactate" laboratory test. Stir and chill in refrigerator for 15-20 minutes. this test can be modified by simply performing three 5 minute hard.and 2-3 tablespoons chia seeds or a packet of Cocochia Snack Mix (http://pacificfit. sustained pace. See Endurance Pack at http://www. ----------------If 30 minutes is daunting.

then calculate zones (calculation methods will vary minimally. Now you have custom training zones! Your bike zones will probably be lower than your run zones. Strength : Vibration Platform Balance.Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer.gl/05Twf Breakfast***Breakfast: Waffles or Pancakes*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Pasture Butter .about. Input your lactate threshold heart rate. log-in to your TrainingPeaks account. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number. which is why you'll be testing for each sport. or flat outdoor course. then complete the following balance sequence while on vibration platform: http://yoga.Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Baking Soda (0 cals) 1 x 1 Teaspoon Cooked Quinoa (666 cals) 3 x 1cup Vanilla extract. pure (12 cals) 1 x 1 tsp Meal Recipe: . but recommend the Coggan method). treadmill. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes.htm Hold each move for 3 deep breaths per side.com/od/yogaposes/tp/Standing-Balances-Sequence. then go to "User Setting". Vibration platform: http://goo.

Wash them with water four or five time and leave to soak them in filtered water over night in a glass bowl with a plate on top. Use in your favorite waffle iron. and gruyere (preferably from Europe. they may still aggravate a damaged gut. 2 teaspoons baking soda and 1 tablespoon vanilla. This is not to be consumed if you are on a gut healing diet. In the morning wash and rinse your grains thoroughly and cover with filtered water again. arrange several rice crackers or flax seed crackers. This batter works for pancakes as well. to ensure higher likelihood of A2 cattle and less growth hormone). Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) .com/watch?v=zwxSk6KFxRY ) Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. and if your stomach tolerates dairy. To sprout and ferment your grains: 1. For your recipe. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 24 hours. On a plate. oats or buckwheat. 1/2-1 sliced avocado. you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www. Lunch***Lunch: Hoeur D' Ouevre*** (Planned) Avocado Half (276 cals) 2 x 1/2 Fresh Tomato (26 cals) 1 x medium Rice Cracker . For extra probiotics. asiago. Begin by sprouting and fermenting millet. For added protein and calories. 3 4 tablespoons grass-fed butter or coconut oil. Good for fasted workouts too.Plain (42 cals) 6 x 1 cracker Kalamata Olive (45 cals) 1 x 5 olives Parmigiano Reggiano (120 cals) 6 x 1 TBS Authentic Organic Sauerkraut (15 cals) 1 x 1/2 cup Meal Recipe: This is a quick meal that can be eaten while working. Rinse the grains and strain out the water. quinoa. since even though the grains are soaked and sprouted. grass-fed yogurt or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of your choice. Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. 2. 1/2-1 sliced tomato. Serve with grass-fed butter or almond butter. add 4 organic pastured eggs. fermented grain. you can also include a can of sardines or packet of tuna or salmon.This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. They are now ready to use. take 3 cups of your sprouted. such as Parmigiano-Reggiano. a dollop of organic. 3. 1-2 handfuls olives.youtube. 3-4 slices of a "hard" artisan cheese.

Then season with garlic powder.1.net/items/MAP Snack***Snack: Mid Morning Bone Broth*** (Planned) Meal Recipe: -1. yam. Pour olive oil and balsamic vinegar over chicken and broccoli.5 tbsp . Use 10% discount code “BEN” at http://www.org/food-features/broth-isbeautiful ) Dinner***Dinner: Easy Chicken Dinner*** (Planned) Broccoli (200 cals) 10 x 1 Cup 4oz Chicken Breast (440 cals) 4 x breast Kirkland Olive Oil (500 cals) 4 x 1 tbsp Balsamic Vinegar (123 cals) 3 x Tablespoon Meal Recipe: Simply reduce number of ingredients to adjust for the number of people eating. then open the bottle and fill it with water the rest of the way. but for 3-4 people.com and get MAP at http://www. Mix around to help coat the broccoli and chicken. Ground (0 cals) 1 x 1 tsp Raw Cacao Powder . to taste Preheat oven to 375 degrees. serve with sweet potato. or other water bottle. serve with steamed carrots. If post-workout or higher volume day.pacificfit.Raw (48 cals) 0.EnergyBits. Place broccoli florets and chicken pieces into a 9×13 baking dish. Special***Dessert: Healthy Chocolate Pudding*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Avocado Half (138 cals) 1 x 1/2 Almond Butter .westonaprice.capsules. parsnips or beets in salt and olive oil. you'll need: 3-4 chicken thighs or breasts 5-6 heads of broccoli. Close the lid and shake again. shake about every 5 minutes. Special***90+ minute workouts only :Chia Seed/Water Mix 24-32oz per hour*** (Planned) Water Filtered Tap (0 cals) 1 x Serving Size 12 Fl Oz Chia Seed (240 cals) 4 x 1 tbsp Meal Recipe: Put 1/3 cup of dry chia seeds into a 32 ounce Nalgene bottle. Bake for 20-25 minutes or until chicken is cooked through. salt and pepper.5 cups bone broth (see instructions at http://www. or if on lower volume day or not-post workout.25 x 2 tbsp Cinnamon. white rice.25 x 2. Close the lid tightly and shake the bottle. Fill the Nalgene with water 1/3 of the way and then pour chia seeds into the water. Add Stevia and Lemon if desired for sweetness.Organic (Navitas Naturals) (15 cals) 0. cauliflower. chopped into florets 4-5 tablespoons regular olive oil 2-3 tablespoons balsamic vinegar 1 teaspoon garlic powder Sea salt and black pepper. To prevent lumps from forming.

Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. with 30-60 sec rest after each time through. pure (12 cals) 1 x 1 tsp Meal Recipe: Blend together 1/2-1 sliced avocado. 1 teaspoons cinnamon. with 30-60 sec rest after each time through. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. 1-2 teaspoons almond butter. 1-2 teaspoons carob or cocoa powder. before proceeding to the next Main Set. Main Set 1: Complete the following rotator cuff exercises as a circuit. If heart rate is high or breathing is difficult. and go 3x through. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. 3–4x through. 1-2 scoops of organic whey or vegan protein. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. with 30–60 sec rest after each time through. Warm-Up: Arm Swings: Step 1: Reps: 8-10. Cool-down: Hold each of the following stretches for 6–20 seconds. 4-6oz full fat coconut milk. cycling or elliptical trainer. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Main Set 3: Complete the following core exercises as a circuit. then complete the following exercises.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Vanilla extract. before proceeding to the next Main Set. and a dash of natural vanilla extract. 3-4x through. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. 3-4x through. Tempo: fluent Warm-Up: Foam Roller Quadriceps: . before proceeding to the next Main Set. Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise. such as jogging.Vanilla Whey Protein .

Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. % Max Weight: 60-65. % Max Weight: 60-65. % Max Weight: 60-65. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Cool-down: Warrior 3: . Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12.Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15.

Do every day this week. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. but above Zone 3. Between each.Step 1: Reps: 3. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Indoor Bicycle Cadence Efforts Workout Description: Warm-up well. recovery for 30 second at 80-85 rpm. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Custom : Cold Thermogenesis Workout Description: . then complete 10x2 minute efforts at 90-95 rpm with a resistance that keeps you below Zone 4. Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3.

etc.5 seconds. Hammer from the very start and don't slow down. swimming or hiking. bring your CSS pace down by 0. If you can't get this done in the morning. In addition. prior to breakfast. Cup of coffee before is OK.).5. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.5 and you set your metronome to beep every 27. Then move on and swim a 400-800 meter effort at that same pace (metronome beeping every 25m on your CSS pace). Tuesday Swim : Base Phase Swim Pace Practice Workout Description: Set your metronome or Wetronome (see http://www. elliptical. and then swim 8-12x 100m with a goal of pacing yourself so that every 25m your metronome is beeping. 20 seconds cold for 10x through.0.html ) for your CSS Pace per 25 m. Cool-down well with backstroke and easy swimming! Each time you do this workout. this should take around 2-3 minutes.com/1004-1. then run 8 to 12 repetitions of a steep 200M hill or a hill taking 45 to 60 seconds to complete at a fast pace.Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm.5. then 26. Pace: All out and as fast as you can go--no excuses. and don't eat anything afterwards.swimsmooth. This is hard! . Goal is to burn fat and lean up. Recover with easy drills for 2-5 minutes. Options include yoga. Next warm-up well for 300-500 meters. bring it to 27. do after dinner. cycling. So if your CSS Pace is 1:50 for 100m then 1:50/4=27. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Eat breakfast after. A very easy jog to the bottom of the hill. fast walking.5-1 second and see if you can keep up (so if you start at 27. Wednesday Run : Base Phase Run Force: Hill Sprints Workout Description: Warm-up well.

Custom : Run Foundational Strength Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Tempo: control Main Set: Walking Lunge: . % Max Weight: 75-80. % Max Weight: 75-80. Tempo: fluent Main Set: Single Leg Overhead Press with Knee Drive: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. Cool-down: Hold each of the following stretches for 6–20 seconds. Step type: Active Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12. Main Set: Complete the following exercises as a circuit. Tempo: control Main Set: Running Man Row or Bow Row: Step 1: Reps: 8-10. Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. then complete the following exercises. with 30–60 sec rest after each set. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. Tempo: fluent. 3–4x through. cycling or elliptical trainer. If heart rate is high or breathing is difficult. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. complete 3–5 minutes of light aerobic activity prior to the stretches.

After completing these rounds. sprinting back. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. then 25m R side kicking down. Tempo: control Main Set: Hip Hikes: Step 1: Reps: 8-10. 50m R arm swimming. Tempo: control Cool-down: Lunging Hip Flexor: Step 1: Reps: 1. Tempo: control Cool-down: Standing. recover again. 50m catch-up swimming. Rest 10 seconds between each 50 and do 4-5 rounds of this. then 25m L side swimming down. Tempo: control. Seated or Lying Hamstring: Step 1: Reps: 1. Step type: Active Cool-down: Calf: Step 1: Reps: 1. Tempo: control Main Set: Fire Hydrants: Step 1: Reps: 8-10. Tempo: Control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1.Step 1: Reps: 8-10. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1. sprinting back. Tempo: control New Exercise or Interval: Walking Lunges: Thursday Swim : Base Phase Swim Balance Workout Description: 400-500m warm-up. Tempo: control. 50m freestyle swimming. 25m sprinting back. Then complete 4-5 rounds of the following: 25m stomach kicking down. move on to 4x50 as 50m L arm swimming. Tempo: control. Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. % Max Weight: 75-80. Step type: Active Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Recover 10 seconds. Cool- . Step type: Active Main Set: Single Leg Bridge (Stability Ball Option): Step 1: Reps: 8-10.

Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www.down with 200-500m stroke of choice. If you can't get this done in the morning. Goal is to burn fat and lean up. Class at gym is fine. Options include yoga. Eat breakfast after. .bengreenfieldfitness. cycling. 60 minutes maximum. prior to breakfast. Check out and educate yourself on your options. swimming or hiking. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. do after dinner. fast walking. elliptical. as is yoga at home. Goal is 20 minutes minimum.com and do a search for yoga. and don't eat anything afterwards. Cup of coffee before is OK.

Which stroke count resulted in the fastest time? Choose the stroke count that resulted in the fastest time. L arm swim. but you can do suspension strap row. alternating from 50 pull to kickboard to swim. Body weight only. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. focusing on the FRONT leg doing the work) -Plank (for this one. moving as slowly as you possibly can. stroke of choice.Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises. seated row machine. . Saturday Swim : Base Phase Cadence Swim Practice Workout Description: Begin with 300m warm-up. and swim 3-4x 300m repeats at that exact stroke count. Then 15 minutes moderate pace (Zone 3) and a 2 minute walk. Cool-down with 3-4x100 meters as catchup. or a pull-up bar) This workout takes a ton of focus. focusing on turnover. then finally. and record time for each 50. you just hold a front plank position) -Row or Pull-ups (varies. then practice with fins. R arm swim. Count number of strokes for each repeat. If you have difficulty maintaining the stroke count. Then swim 8-10x50m repeats at your maximum sustainable pace with good form. Finally 15 minutes fast pace (Zone 4) with final 2 minutes maximum pace fast finish. then a 2 minute brisk walk. cables. Bike : Sufferfest Video Workout Description: Choose one Sufferfest video (your choice) and complete the entire workout at the exact recommended intensities and RPM: http://goo. and no excessive kicking. rhythm. Start with taking 60 second to complete each exercise. Exercises: -Squat -Push-up -Lunge (one rep per side.gl/C8fS2 Sunday Run : 60 minute Progression Run with Fast Finish Workout Description: 15 minutes easy pace (Zone 2).

Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. then complete the following exercises. with 30–60 sec rest after each time through. Strength : Electrostimulation Set . 3-4x through. If heart rate is high or breathing is difficult. Tempo: explosive Warm-Up: Side-To-Side Leg Swings: . and go 3x through. such as jogging. cycling or elliptical trainer. increased frequency stimulation as your tolerance improves.Strength : Electrostimulation Set . with 30-60 sec rest after each time through. 3–4x through. Warm-Up: Arm Swings: Step 1: Reps: 8-10. 3-4x through. Main Set 3: Complete the following core exercises as a circuit.Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Main Set 1: Complete the following rotator cuff exercises as a circuit. Cool-down: Hold each of the following stretches for 6–20 seconds. before proceeding to the next Main Set. Place frequency stimulation as high as you can handle without pain. before proceeding to the next Main Set. increased frequency stimulation as your tolerance improves. Proceed through entire strength set. with 30-60 sec rest after each time through. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. complete 3–5 minutes of light aerobic activity prior to the stretches.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Place frequency stimulation as high as you can handle without pain.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". before proceeding to the next Main Set.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength". Proceed through entire strength set. Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise.

% Max Weight: 60-65. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Main Set 3: Crunch or Bicycle: . % Max Weight: 60-65. % Max Weight: 60-65. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12.Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. % Max Weight: 60-65. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10.

Step 1: Reps: 12-15. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: . Do every day this week. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12.

Bike : Indoor Bicycle Cadence Efforts
Workout Description:
Warm-up well, then complete 10x2 minute efforts at 90-95 rpm with a resistance that keeps
you below Zone 4, but above Zone 3. Between each, recovery for 30 second at 80-85 rpm.
Custom : Cold Thermogenesis
Workout Description:
Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a
fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day
per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold
water immersion.

Tuesday
Swim : Base Phase Swim Pace Practice
Workout Description:
Set your metronome or Wetronome (see
http://www.swimsmooth.com/1004-1.html ) for your CSS Pace per 25 m. So if your CSS Pace
is 1:50 for 100m then 1:50/4=27.5 and you set your metronome to beep every 27.5 seconds.
Next warm-up well for 300-500 meters, and then swim 8-12x 100m with a goal of pacing
yourself so that every 25m your metronome is beeping.
Recover with easy drills for 2-5 minutes.
Then move on and swim a 400-800 meter effort at that same pace (metronome beeping every
25m on your CSS pace).
Cool-down well with backstroke and easy swimming! Each time you do this workout, bring your
CSS pace down by 0.5-1 second and see if you can keep up (so if you start at 27.5, bring it to
27.0, then 26.5, etc.).
Other : Base Phase Morning Fasted Fat Burning
Workout Description:
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast
walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast
after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and
don't eat anything afterwards.

Wednesday
Run : Base Phase Run Force: Hill Sprints
Workout Description:
Warm-up well, then run 8 to 12 repetitions of a steep 200M hill or a hill taking 45 to 60 seconds
to complete at a fast pace. A very easy jog to the bottom of the hill, this should take around 2-3
minutes. Pace: All out and as fast as you can go--no excuses. Hammer from the very start and
don't slow down. This is hard!
Custom : Run Foundational Strength
Workout Description:
Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical
trainer, then complete the following exercises.
Main Set: Complete the following exercises as a circuit, 3–4x through, with 30–60 sec rest after
each set.
Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or
breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Warm-Up: Side-To-Side Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Front-To-Back Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Foam Roller Quads:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Hip Flexors:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Hamstrings:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller IT Band High:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller IT Band Low:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Posterior Calf:
Step 1: Reps: 10-12, Tempo: fluent, Step type: Active
Warm-Up: Foam Roller Low and Mid Back:

Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Lateral Glutes:
Step 1: Reps: 10-12, Tempo: fluent
Main Set: Single Leg Overhead Press with Knee Drive:
Step 1: Reps: 8-10, % Max Weight: 75-80, Tempo: control
Main Set: Running Man Row or Bow Row:
Step 1: Reps: 8-10, % Max Weight: 75-80, Tempo: control
Main Set: Walking Lunge:
Step 1: Reps: 8-10, % Max Weight: 75-80, Tempo: control, Step type: Active
Main Set: Single Leg Bridge (Stability Ball Option):
Step 1: Reps: 8-10, Tempo: control
Main Set: Hip Hikes:
Step 1: Reps: 8-10, Tempo: control
Main Set: Fire Hydrants:
Step 1: Reps: 8-10, Tempo: control
Cool-down: Lunging Hip Flexor:
Step 1: Reps: 1, Tempo: control
Cool-down: Spiderman:
Step 1: Reps: 1, Tempo: control, Step type: Active
Cool-down: Single Leg Quadriceps:
Step 1: Reps: 1, Tempo: control, Step type: Active
Cool-down: Calf:
Step 1: Reps: 1, Tempo: control
Cool-down: Achilles/Foot:
Step 1: Reps: 1, Tempo: control
Cool-down: Standing, Seated or Lying Hamstring:
Step 1: Reps: 1, Tempo: Control
Cool-down: Lying Leg Cross Body:
Step 1: Reps: 1, Tempo: control
Cool-down: Lying Leg Open Body:
Step 1: Reps: 1, Tempo: control
New Exercise or Interval:
Walking Lunges:

Thursday
Swim : Base Phase Swim Balance
Workout Description:
400-500m warm-up. Then complete 4-5 rounds of the following: 25m stomach kicking down,
sprinting back. Recover 10 seconds, then 25m R side kicking down, sprinting back, recover
again, then 25m L side swimming down, 25m sprinting back. After completing these rounds,
move on to 4x50 as 50m L arm swimming, 50m R arm swimming, 50m catch-up swimming,
50m freestyle swimming. Rest 10 seconds between each 50 and do 4-5 rounds of this. Cooldown with 200-500m stroke of choice.
Other : Base Phase Morning Fasted Fat Burning
Workout Description:
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast
walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast
after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and
don't eat anything afterwards.

Friday
Other : Foam Roller or Massage
Workout Description:
Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section)
OR 60 minute full body massage
Foam Roller Achilles:
Foam Roller Calf:
Foam Roller Lateral Calf:
Foam Roller Hamstring:
Foam Roller Posterior Glutes:
Foam Roller Lateral Glutes:
Foam Roller Low Back:
Foam Roller Mid Back:
Foam Roller Upper Back:
Foam Roller Quads:
Foam Roller IT Band Low:
Foam Roller IT Band High:
Foam Roller Hip Flexors:

Foam Roller Chest:
Foam Roller Lats:
Custom : Yoga
Workout Description:
Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate
yourself on your options. Class at gym is fine, as is yoga at home. Goal is 20 minutes minimum,
60 minutes maximum.
Strength : Extreme Isometrics Workout
Workout Description:
Your goal is to complete just one rep of each of the following exercises, moving as slowly as
you possibly can. Body weight only. Start with taking 60 second to complete each exercise.
Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5
minutes per exercise.
Exercises:
-Squat
-Push-up
-Lunge (one rep per side, focusing on the FRONT leg doing the work)
-Plank (for this one, you just hold a front plank position)
-Row or Pull-ups (varies, but you can do suspension strap row, seated row machine, cables, or
a pull-up bar)
This workout takes a ton of focus.

Saturday
Swim : Base Phase Cadence Swim Practice
Workout Description:
Begin with 300m warm-up, alternating from 50 pull to kickboard to swim. Then swim 8-10x50m
repeats at your maximum sustainable pace with good form. Count number of strokes for each
repeat, and record time for each 50. Which stroke count resulted in the fastest time? Choose
the stroke count that resulted in the fastest time, and swim 3-4x 300m repeats at that exact
stroke count, focusing on turnover, rhythm, and no excessive kicking. If you have difficulty
maintaining the stroke count, then practice with fins. Cool-down with 3-4x100 meters as catchup, R arm swim, L arm swim, then finally, stroke of choice.
Bike : Sufferfest Video
Workout Description:
Choose one Sufferfest video (your choice) and complete the entire workout at the exact

recommended intensities and RPM: http://goo.gl/C8fS2

Sunday
Run : 75 minute Progression Run with Fast Finish
Workout Description:
20-25 minutes easy pace (Zone 2), then a 2 minute brisk walk. Then 20-25 minutes moderate
pace (Zone 3) and a 2 minute walk. Finally 20-25 minutes fast pace (Zone 4) with final 2
minutes maximum pace fast finish.
Strength : Vibration Platform Balance, Recovery and Restoration
Workout Description:
Stand while deep breathing on vibration platform for 2 minutes, then complete the following
balance sequence while on vibration platform:
http://yoga.about.com/od/yogaposes/tp/Standing-Balances-Sequence.htm
Hold each move for 3 deep breaths per side.
Vibration platform: http://goo.gl/05Twf

Monday
Custom : Total Body Injury Prevention
Workout Description:
Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical
trainer, then complete the following exercises.
Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60
sec rest after each time through, before proceeding to the next Main Set.
Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x
through, with 30-60 sec rest after each time through, before proceeding to the next Main Set.
Main Set 3: Complete the following core exercises as a circuit, 3–4x through, with 30–60 sec
rest after each time through, before proceeding to the next Main Set.
Cool-down: Hold each of the following stretches for 6–20 seconds, and go 3x through. If heart
rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the
stretches.
Warm-Up: Arm Swings:

Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Arm Circles:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Side-To-Side Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Front-To-Back Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Hip Flexor Kickouts:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Foam Roller Hamstrings:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Quadriceps:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Calves:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller IT Bands:
Step 1: Reps: 10-12, Tempo: fluent
Main Set 1: Elastic Band or Cable External Rotation:
Step 1: Reps: 20-25, % Max Weight: 60-65, Tempo: fluent
Main Set 1: Front Raising:
Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent
Main Set 1: Side Raising:
Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent
Main Set 1: Empty Cans:
Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent
Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball):
Step 1: Reps: 12-15, % Max Weight: 60-65, Tempo: fluent
Main Set 2: Fire Hydrants:
Step 1: Reps: 20-25, Tempo: fluent
Main Set 2: Lateral Lunges:
Step 1: Reps: 10-12, Tempo: fluent
Main Set 2: Hip Hikes:
Step 1: Reps: 10-12, Tempo: fluent
Main Set 3: Front Plank Reaches or Taps:

Step 1: Reps: 10-12, Tempo: fluent
Main Set 3: Side Plank Rotation or Lateral Raises:
Step 1: Reps: 10-12, % Max Weight: 60-65, Tempo: fluent
Main Set 3: Crunch or Bicycle:
Step 1: Reps: 12-15, Tempo: fluent
Main Set 3: Superman or Glute Extensions:
Step 1: Reps: 10-12, Tempo: fluent
Cool-down: Warrior 1:
Step 1: Reps: 3, Tempo: fluent
Cool-down: Warrior 2:
Step 1: Reps: 3, Tempo: fluent
Cool-down: Warrior 3:
Step 1: Reps: 3, Tempo: fluent
Cool-down: Standing Hamstring:
Step 1: Reps: 3, Tempo: fluent
Cool-down: Down Dog:
Step 1: Reps: 3, Tempo: fluent

Other : Full Body Stretch Routine
Workout Description:
Hold each stretch for 6-20 seconds. Do every day this week.
4 Step Hip Stretch:
Achilles Stretch:
Calf Stretch:
Bridge Stretch:
Anterior Shoulder Stretch:
Posterior Shoulder Stretch:
Side Bending Lat Stretch:
Spiderman Stretch:
Single Leg Quad Stretch Side:
Lying Hamstring Stretch:
Lying Leg Cross Body Stretch:
Lying Leg Open Body Stretch:
Frog Stretch:

swimsmooth.5.html ) for your CSS Pace per 25 m.5 and you set your metronome to beep every 27.5.com/1004-1. and then swim 8-12x 100m with a goal of pacing yourself so that every 25m your metronome is beeping. recovery for 30 second at 80-85 rpm. In addition.Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Indoor Bicycle Cadence Efforts Workout Description: Warm-up well. then 26. bring it to 27. Other : Base Phase Morning Fasted Fat Burning .).0.5-1 second and see if you can keep up (so if you start at 27. bring your CSS pace down by 0. Between each. then complete 10x2 minute efforts at 90-95 rpm with a resistance that keeps you below Zone 4. Tuesday Swim : Base Phase Swim Pace Practice Workout Description: Set your metronome or Wetronome (see http://www. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Then move on and swim a 400-800 meter effort at that same pace (metronome beeping every 25m on your CSS pace). Next warm-up well for 300-500 meters. Recover with easy drills for 2-5 minutes. etc. Cool-down well with backstroke and easy swimming! Each time you do this workout. So if your CSS Pace is 1:50 for 100m then 1:50/4=27.5 seconds. 20 seconds cold for 10x through. but above Zone 3. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm.

A very easy jog to the bottom of the hill. Main Set: Complete the following exercises as a circuit. then complete the following exercises. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. cycling. Cool-down: Hold each of the following stretches for 6–20 seconds. swimming or hiking. Tempo: fluent Warm-Up: Foam Roller IT Band High: . Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. 3–4x through. If you can't get this done in the morning. do after dinner.Workout Description: 20-30 minutes of light cardio in Zones 1-2. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Pace: All out and as fast as you can go--no excuses. and don't eat anything afterwards. this should take around 2-3 minutes. Options include yoga. This is hard! Custom : Run Foundational Strength Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Goal is to burn fat and lean up. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. then run 8 to 12 repetitions of a steep 200M hill or a hill taking 45 to 60 seconds to complete at a fast pace. prior to breakfast. Wednesday Run : Base Phase Run Force: Hill Sprints Workout Description: Warm-up well. elliptical. Eat breakfast after. fast walking. Hammer from the very start and don't slow down. Cup of coffee before is OK. cycling or elliptical trainer. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. If heart rate is high or breathing is difficult. with 30–60 sec rest after each set. complete 3–5 minutes of light aerobic activity prior to the stretches.

Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. % Max Weight: 75-80. Tempo: control Main Set: Fire Hydrants: Step 1: Reps: 8-10. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. % Max Weight: 75-80. Tempo: fluent Main Set: Single Leg Overhead Press with Knee Drive: Step 1: Reps: 8-10. Step type: Active Cool-down: Calf: Step 1: Reps: 1.Step 1: Reps: 10-12. Tempo: control Main Set: Hip Hikes: Step 1: Reps: 8-10. Tempo: fluent. Tempo: control Main Set: Walking Lunge: Step 1: Reps: 8-10. Tempo: control Main Set: Running Man Row or Bow Row: Step 1: Reps: 8-10. Step type: Active Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Step type: Active Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. Step type: Active Main Set: Single Leg Bridge (Stability Ball Option): Step 1: Reps: 8-10. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12. Tempo: control. Tempo: control Cool-down: Lunging Hip Flexor: Step 1: Reps: 1. Seated or Lying Hamstring: Step 1: Reps: 1. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12. Tempo: Control Cool-down: Lying Leg Cross Body: . % Max Weight: 75-80. Tempo: control. Tempo: control Cool-down: Standing. Tempo: control.

25m sprinting back. recover again. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1. If you can't get this done in the morning. sprinting back. Options include yoga. cycling. 50m catch-up swimming. Goal is to burn fat and lean up. 50m freestyle swimming. fast walking. 50m R arm swimming. and don't eat anything afterwards. sprinting back. Then complete 4-5 rounds of the following: 25m stomach kicking down. move on to 4x50 as 50m L arm swimming. Cup of coffee before is OK. Rest 10 seconds between each 50 and do 4-5 rounds of this. Cooldown with 200-500m stroke of choice. then 25m R side kicking down. Other : Base Phase Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. do after dinner.Step 1: Reps: 1. elliptical. prior to breakfast. After completing these rounds. swimming or hiking. Recover 10 seconds. then 25m L side swimming down. Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: . Tempo: control New Exercise or Interval: Walking Lunges: Thursday Swim : Base Phase Swim Balance Workout Description: 400-500m warm-up. Eat breakfast after.

and swim 3-4x 300m repeats at that exact stroke count. Then swim 8-10x50m repeats at your maximum sustainable pace with good form. If you have difficulty . Class at gym is fine. Saturday Swim : Base Phase Cadence Swim Practice Workout Description: Begin with 300m warm-up. focusing on the FRONT leg doing the work) -Plank (for this one. Start with taking 60 second to complete each exercise. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. moving as slowly as you possibly can. Goal is 20 minutes minimum. or a pull-up bar) This workout takes a ton of focus. you just hold a front plank position) -Row or Pull-ups (varies. rhythm.Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www. Body weight only.com and do a search for yoga.bengreenfieldfitness. alternating from 50 pull to kickboard to swim. Exercises: -Squat -Push-up -Lunge (one rep per side. 60 minutes maximum. and record time for each 50. as is yoga at home. Count number of strokes for each repeat. Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises. Which stroke count resulted in the fastest time? Choose the stroke count that resulted in the fastest time. Check out and educate yourself on your options. but you can do suspension strap row. seated row machine. and no excessive kicking. focusing on turnover. cables.

Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a . Then 25-30 minutes moderate pace (Zone 3) and a 2 minute walk. L arm swim. prior to breakfast. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. Cool-down with 3-4x100 meters as catchup. cycling. elliptical. Strength : Vibration Platform Balance. then a 2 minute brisk walk.gl/C8fS2 Sunday Run : 90 minute Progression Run with Fast Finish Workout Description: 25-30 minutes easy pace (Zone 2).htm Hold each move for 3 deep breaths per side.gl/05Twf Monday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Vibration platform: http://goo. Eat breakfast after.about. stroke of choice. If you can't get this done in the morning.com/od/yogaposes/tp/Standing-Balances-Sequence. then finally. Goal is to burn fat and lean up. do after dinner. then practice with fins. R arm swim. swimming or hiking. then complete the following balance sequence while on vibration platform: http://yoga. Cup of coffee before is OK. fast walking. and don't eat anything afterwards. Options include yoga. Finally 25-30 minutes fast pace (Zone 4) with final 2 minutes maximum pace fast finish.maintaining the stroke count. Bike : Sufferfest Video Workout Description: Choose one Sufferfest video (your choice) and complete the entire workout at the exact recommended intensities and RPM: http://goo.

prior to breakfast. Eat breakfast after. Check out and educate yourself on your options. If you can't get this done in the morning. Or. Other : Testing/Reboot & Recovery Week Workout Description: Reboot & Recovery Week.bengreenfieldfitness. Backstroke or breastroke or kicking is fine. Tuesday Custom : Yoga Workout Description: Go to http://www.200) / (T400 . Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. do after dinner. 20 seconds cold for 10x through. In addition. count your laps right and accurately time it! 3) Swim 5x100 very easy repeats with full recovery. Try to go as low carb/high fat as possible on this week. cycling.fasted state: 10 seconds warm. Doing cross-training or playing a higher number of alternate sports is also OK for this week. if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 . 2) Perform a 400m time-trial from a push (not a dive). choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Options include yoga. as is yoga at home. and don't eat anything afterwards. 4) Perform a 200m time-trial from a push.com and do a search for yoga. and let the body totally recover. Just to clear lactic acid from the muscles. again with accurate timing.com/css. Cup of coffee before is OK.T200)Where T400 . fast walking. 5) Easy cool-down To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www. Swim : Critical Swim Speed test Workout Description: 1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate. swimming or hiking.swimsmooth. Goal is to burn fat and lean up. Goal is 45-60 minutes total. elliptical. Class at gym is fine.

do after dinner. swimming or hiking.and T200 are your 400m and 200m times in seconds. and don't eat anything afterwards. cycling. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Thursday Custom : Yoga Workout Description: . Eat breakfast after. elliptical. Cup of coffee before is OK. Options include yoga. If you can't get this done in the morning. Goal is to burn fat and lean up. prior to breakfast. fast walking. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Wednesday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2.

Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2.bengreenfieldfitness. swimming or hiking. as is yoga at home. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Options include yoga.com and do a search for yoga. Cup of coffee before is OK. swimming or hiking. fast walking. Cup of coffee before is OK. and don't eat anything afterwards. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: . Check out and educate yourself on your options. Goal is to burn fat and lean up. Eat breakfast after. cycling. cycling. Class at gym is fine. Goal is to burn fat and lean up. prior to breakfast. Options include yoga. prior to breakfast. If you can't get this done in the morning. Eat breakfast after. elliptical. and don't eat anything afterwards. Goal is 45-60 minutes total. do after dinner. If you can't get this done in the morning. fast walking.Go to http://www. elliptical. do after dinner.

this test can be modified by simply performing three 5 minute hard. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. sustained pace. Follow this simple rule . ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. ----------------Sometimes people exercise too hard for this test. and you begin to gasp for breath.your pace should be the same at the end as at the beginning. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------- . sustainable efforts with 5 minutes rest between each effort. then you are going to hard! This should be about an 8 on a 1-10 scale.Foam Roller Lats: Saturday Bike : Bike Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold or power threshold. ----------------If 30 minutes is daunting. the lungs begin to burn. Your average heart rate during the final 20 minutes should correspond to your LT. if 10 is the hardest and 1 is the easiest. treadmill. the leg turnover begins to slow. or flat outdoor course. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. If you don't do an actual "blood lactate" laboratory test. If the legs begin to go rubbery.

Now you have custom training zones! Your bike zones will probably be lower than your run zones. with 30–60 seconds rest between each set. Foam Rolling: Low Back: Notes: For foam rolling. one foam roller motion up and back down a body region is the equivalent of a single rep. If you used a power meter during this test. If heart rate is high or breathing is difficult. Main Set: Complete the following exercises as a circuit. one foam roller motion up and back down a body region is the . 3–4x through. complete 3–5 minutes of light aerobic activity prior to the stretches. Input your lactate threshold heart rate. The order of the movements is not crucial. Custom : Base Phase Core Workout Description: Do this entire routine as a circuit. then click on "Heart Rate Zones". moving from station to station with minimum rest. Foam Rolling: For foam rolling. Step 1: Reps: 8-10. then go to "Preferences". Tempo: fluent Foam Rolling: Mid Back: Notes: For foam rolling.Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your threshold ----------------Now that you have your number. one foam roller motion up and back down a body region is the equivalent of a single rep. Step 1: Reps: 8-10. which is why you'll be testing for each sport. you can alternatively input your power numbers at your maximum sustainable pace . Tempo: fluent Foam Rolling: Upper Back/Neck: Notes: For foam rolling. log-in to your TrainingPeaks account. This workout is best performed with 5–10 minutes of light cardio beforehand. then calculate zones (calculation methods will vary minimally). one foam roller motion up and back down a body region is the equivalent of a single rep. Cool-down: Hold each of the following stretches for 6–20 seconds. you may change order if necessary.

If heart rate is high or breathing is difficult.net/exercise-library/woodchopper/ Step 1: Reps: 10-15. Tempo: fluent. Tempo: fluent Main Set: Med Ball Woodchopper: Notes: Complete the following exercises as a circuit. If heart rate is high or breathing is difficult. Tempo: explosive. with 30–60 seconds rest between each set. http://pacificfit. Tempo: fluent Main Set: Stability Ball Plank or Knee to Chest: Notes: Complete the following exercises as a circuit. . with 30–60 seconds rest between each set. Tempo: control Cool-down: Down Dog: Notes: Hold each of the following stretches for 6–20 seconds. Step 1: Reps: 10-15. Step 1: Reps: 10-15. with 30–60 seconds rest between each set. with 30–60 seconds rest between each set. Step 1: Reps: 1. 3–4x through.equivalent of a single rep. Tempo: control Cool-down: Scorpion: Notes: Hold each of the following stretches for 6–20 seconds. with 30–60 seconds rest between each set. complete 3–5 minutes of light aerobic activity prior to the stretches. 3–4x through. Notes: 70-75% load Main Set: Turkish Get Ups: Notes: Complete the following exercises as a circuit. complete 3–5 minutes of light aerobic activity prior to the stretches. Step 1: Reps: 10-15. Tempo: fluent Main Set: Cable Torso Twists or Corkscrews: Notes: Complete the following exercises as a circuit. 3–4x through. with 30–60 seconds rest between each set. 3–4x through. Step 1: Reps: 10-15. Step 1: Reps: 10-15. Notes: 70-75% load Main Set: Side Plank Lateral Raises: Notes: Complete the following exercises as a circuit. 3–4x through. Step 1: Reps: 8-10. 3–4x through. Tempo: control Main Set: Glute Extensions or Single Leg Bridges: Notes: Complete the following exercises as a circuit.

the leg turnover begins to slow. .your pace should be the same at the end as at the beginning. Follow this simple rule . complete 3–5 minutes of light aerobic activity prior to the stretches. sustainable efforts with 5 minutes rest between each effort. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. and you begin to gasp for breath. sustained pace. If heart rate is high or breathing is diffi cult. if 10 is the hardest and 1 is the easiest. Tempo: control Sunday Run : Run Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. the lungs begin to burn. complete 3–5 minutes of light aerobic activity prior to the stretches. Step 1: Reps: 1. this test can be modified by simply performing three 5 minute hard. Step 1: Reps: 1. If you don't do an actual "blood lactate" laboratory test. ----------------If 30 minutes is daunting. Your average heart rate during the final 20 minutes should correspond to your LT. Tempo: control Cool-down: Warrior Three: Notes: Hold each of the following stretches for 6–20 seconds. then you are going to hard! This should be about an 8 on a 1-10 scale.Step 1: Reps: 1. complete 3–5 minutes of light aerobic activity prior to the stretches. Step 1: Reps: 1. If heart rate is high or breathing is difficult. Tempo: control Cool-down: Warrior One: Notes: Hold each of the following stretches for 6–20 seconds. complete 3–5 minutes of light aerobic activity prior to the stretches. If heart rate is high or breathing is difficult. Tempo: control Cool-down: Warrior Two: Notes: Hold each of the following stretches for 6–20 seconds. Step 1: Reps: 1. Tempo: control Cool-down: Bridge (optional): Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult. ----------------Sometimes people exercise too hard for this test. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. If the legs begin to go rubbery.

Place frequency stimulation as high as you can handle without pain.----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. Strength : Electrostimulation Set . then calculate zones (calculation methods will vary minimally. Proceed through entire strength set. or flat outdoor course. treadmill. Input your lactate threshold heart rate. increased frequency stimulation as your tolerance improves. Strength : Electrostimulation Set . which is why you'll be testing for each sport. but recommend the Coggan method). log-in to your TrainingPeaks account.Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Now you have custom training zones! Your bike zones will probably be lower than your run zones. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number.Quads Workout Description: .gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength". then go to "User Setting".

such as jogging. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. If heart rate is high or breathing is difficult.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". with 30-60 sec rest after each time through.Recommend a Compex Sport Elite for this set: http://goo. Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise. with 30–60 sec rest after each time through. cycling or elliptical trainer. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. before proceeding to the next Main Set. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. then complete the following exercises. increased frequency stimulation as your tolerance improves. complete 3–5 minutes of light aerobic activity prior to the stretches. and go 3x through. 3–4x through. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Place frequency stimulation as high as you can handle without pain. Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Main Set 1: Complete the following rotator cuff exercises as a circuit. 3-4x through. 3-4x through. Warm-Up: Arm Swings: Step 1: Reps: 8-10. with 30-60 sec rest after each time through. Tempo: fluent . Main Set 3: Complete the following core exercises as a circuit. before proceeding to the next Main Set. Proceed through entire strength set. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. before proceeding to the next Main Set.

% Max Weight: 60-65. Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12. % Max Weight: 60-65. % Max Weight: 60-65. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15.Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. Tempo: fluent . Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3.

Cool-down: Standing Hamstring: Step 1: Reps: 3. Then go back to the hops. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. Warm-up 10-20 minutes. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Do this entire sequence 3x through. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. Then perform 1 set of 15-20 single leg hops for each leg. as shown. Do every day this week. Explode . Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. As soon as you finish the hops. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3.

etc. If you can't get this done in the morning.com/1004-1.5.html ) for your CSS Pace per 25 m.). Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. Repeat as desired. In addition. Repeat as desired. Explode up to a vertical jump and land on the box on the right leg. Cool-down well with backstroke and easy swimming! Each time you do this workout. then 26.5. Recover with easy drills for 2-5 minutes.5-1 second and see if you can keep up (so if you start at 27. do after dinner.5 and you set your metronome to beep every 27. bring your CSS pace down by 0.up to a vertical jump and land on the box on the left leg. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. fast walking.0. prior to breakfast. swimming or hiking. elliptical. Tuesday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Options include yoga. Cup of coffee before is OK. Eat breakfast after. Swim : Base Phase Swim Pace Practice II Workout Description: Set your metronome or Wetronome (see http://www. bring it to 27.swimsmooth. Goal is to burn fat and lean up. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. cycling.5 seconds. Next warm-up well for 300-500 meters. and don't eat anything afterwards. 20 seconds cold for 10x through. and then swim ONE 1000m effort with a goal of pacing yourself so that every 25m your metronome is beeping. So if your CSS Pace is 1:50 for 100m then 1:50/4=27. Repeat this 1000m effort one additional time. Wednesday .

% Max Weight: 70-75.Custom : Metabolic Resistance Training Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. complete 3-5 minutes of light aerobic activity prior to the stretches. perform 30–60 seconds of explosive cardio. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. cycling or elliptical trainer. If heart rate is high or breathing is diffi cult. Tempo: explosive Main Set: Overhead Push Press: Step 1: Reps: 10-15. jump rope. Tempo: fluent Main Set: Romanian Deadlift to Bicep Curl: Step 1: Reps: 10-15. % Max Weight: 70-75. treadmill or elliptical sprint. Tempo: control. After each exercise. such as a bike. rowing or jumping jacks. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. then complete the following exercises. Cool-down: Hold each of the following stretches for 6-20 seconds. % Max Weight: 70-75. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Push-Ups or Pull-Downs: Step 1: Reps: 10-15. % Max Weight: 70-75. Step type: Active Cool down: Anterior Shoulder: . % Max Weight: 70-75. Tempo: fluent Main Set: Single Arm Cable Chest Press: Step 1: Reps: 10-15. Tempo: fluent Main Set: Waterski Rows: Step 1: Reps: 10-15. Main Set: Complete the following circuit of exercises 3–5x through. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1.

Step 1: Reps: 1.. Options include yoga. Then progress to 3x100 "no-stop" intervals. Easy aerobic 90 second effort after each 30 second effort. Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. and recover 1 minute between each. Goal is to burn fat and lean up. then complete 8-12x30 second efforts at 1. Tempo: control. prior to breakfast. No rules. fast walking. turn at the "T" and use the power of your legs to reverse direction. and don't eat anything afterwards. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. do after dinner. Very leg high turnover on these! Thursday Swim : Fun Power Swim Workout Description: 400-500m warm-up. Recovery on these is a very easy breaststroke or backstroke back to starting wall. prior to breakfast. Recover 1 minute. then complete 15 pool-side pushups to a 50m all-out sprint. Step type: Active Cool-down: Calf: Step 1: Reps: 1. fast . but your recovery is a 50m very easy swim. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. rather than resting poolside. Cup of coffee before is OK. If you can't get this done in the morning. cycling. in which you go as hard as possible for as long as possible. Step type: Active Run : Time Saving Sprint Treadmill Run Workout Workout Description: Warm-up 5-10 minutes. Recover 2 minutes. Options include yoga. Finally.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace).no breathing. elliptical. Do two of these. 20 second rest after each 25. and do 5 of these. Good cool-down. swim 3x75m with NO turning at the walls . Recover 45 seconds after each repeat.instead. finish with 4-10x25 "hypoxic" sets. but you should be able to last 200-300 yards.. Next. Eat breakfast after. swimming or hiking. in which you swim a 100m all-out pace. Progress to 1x Death Sprint. Tempo: control.

walking. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: . Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Goal is to burn fat and lean up. cycling or elliptical trainer. Cool-down: Hold each of the following stretches for 6–20 seconds. elliptical. Cup of coffee before is OK. Main Set: Complete the following circuit of body weight exercises 3–5x through. swimming or hiking. and don't eat anything afterwards. Eat breakfast after. If you can't get this done in the morning. cycling. then complete the following exercises. If heart rate is high or breathing is difficult. with minimal rest and 30–60 sec rest at end of each circuit. complete 3–5 minutes of light aerobic activity prior to the stretches. do after dinner.

Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: control Saturday Bike : Sufferfest Video with "Extra Shot" . Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15.Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1.

goal is 60 minutes.Quads Workout Description: . hip hop. Place frequency stimulation as high as you can handle without pain. 10x25 butterfly OR underwater swimming. Strength : Electrostimulation Set .gl/C8fS2 . or anything else that is both upbeat and also motivates you. maximum pace 10x25 dolphin kicking practice. until the total workout time is up. X-Train : Non-Freestyle Swimming Workout Description: 1500m non-freestyle swim workout. Proceed through entire strength set. medium pace 5x100 backstroke OR breastsroke maximum pace Sunday Run : 60 Minutes Threshold Intervals With Music Workout Description: Download 8-12 of your favorite tunes onto your .Workout Description: Choose one Sufferfest video (your choice) and complete the entire workout at the exact recommended intensities and RPM: http://goo. 10x50 alternating breastroke to backstroke. If you simply can't stand running to music. Ok to substitue another stroke or a drill of your choice if you are unfamiliar with these strokes. Good choices are techno podcasts. For this first workout.mp3 player. hard the next song (Zone 4). medium pace.include the Sufferfest "Extra Shot" at the end. Strength : Electrostimulation Set .gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength".Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Goal is to go easy one song (Zone 2). driving rock tunes. you can do this as a basic watch driven interval workout. increased frequency stimulation as your tolerance improves. Goal is for these to be 4-7 minute songs on average.

before proceeding to the next Main Set. 3-4x through. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. Tempo: fluent Warm-Up: Foam Roller Calves: . Warm-Up: Arm Swings: Step 1: Reps: 8-10. Place frequency stimulation as high as you can handle without pain. such as jogging. Main Set 1: Complete the following rotator cuff exercises as a circuit. before proceeding to the next Main Set. with 30–60 sec rest after each time through. cycling or elliptical trainer. 3-4x through.Recommend a Compex Sport Elite for this set: http://goo.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. then complete the following exercises. 3–4x through. Proceed through entire strength set. with 30-60 sec rest after each time through. Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. increased frequency stimulation as your tolerance improves. Main Set 3: Complete the following core exercises as a circuit. Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. complete 3–5 minutes of light aerobic activity prior to the stretches. before proceeding to the next Main Set. If heart rate is high or breathing is difficult. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. with 30-60 sec rest after each time through. and go 3x through. Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise.

Step 1: Reps: 10-12. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. % Max Weight: 60-65. % Max Weight: 60-65. Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15. Tempo: fluent Cool-down: Standing Hamstring: . Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12. % Max Weight: 60-65. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12.

Repeat as desired. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. .Step 1: Reps: 3. as shown. Then perform 1 set of 15-20 single leg hops for each leg. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. As soon as you finish the hops. Then go back to the hops. Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. Explode up to a vertical jump and land on the box on the left leg. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. Warm-up 10-20 minutes. Do every day this week. Do this entire sequence 3x through.

Goal is to burn fat and lean up. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. cycling.5 and you set your metronome to beep every 27. Cool-down well with backstroke and easy swimming! Each time you do this workout. Cup of coffee before is OK. do after dinner. prior to breakfast.html ) for your CSS Pace per 25 m. then 26.).Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. If you can't get this done in the morning.5 seconds. bring it to 27. and don't eat anything afterwards. Tuesday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Eat breakfast after. Next warm-up well for 300-500 meters. So if your CSS Pace is 1:50 for 100m then 1:50/4=27. Recover with easy drills for 2-5 minutes. elliptical. fast walking.5.0. Swim : Base Phase Swim Pace Practice II Workout Description: Set your metronome or Wetronome (see http://www.swimsmooth. swimming or hiking. and then swim ONE 1000m effort with a goal of pacing yourself so that every 25m your metronome is beeping. Explode up to a vertical jump and land on the box on the right leg.5-1 second and see if you can keep up (so if you start at 27. Options include yoga.5. In addition. bring your CSS pace down by 0. etc. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Repeat this 1000m effort one additional time.com/1004-1. 20 seconds cold for 10x through. Wednesday Run : Time Saving Sprint Treadmill Run Workout . Repeat as desired.

Tempo: explosive Main Set: Overhead Push Press: Step 1: Reps: 10-15. % Max Weight: 70-75.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace). Easy aerobic 90 second effort after each 30 second effort. Good cool-down. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Push-Ups or Pull-Downs: Step 1: Reps: 10-15. % Max Weight: 70-75. % Max Weight: 70-75. rowing or jumping jacks. then complete 8-12x30 second efforts at 1. Main Set: Complete the following circuit of exercises 3–5x through.Workout Description: Warm-up 5-10 minutes. % Max Weight: 70-75. Very leg high turnover on these! Custom : Metabolic Resistance Training Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. perform 30–60 seconds of explosive cardio. treadmill or elliptical sprint. Tempo: fluent Cool-down: Four-Step Hip Stretch: . Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. then complete the following exercises. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. % Max Weight: 70-75. such as a bike. Tempo: fluent Main Set: Single Arm Cable Chest Press: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. complete 3-5 minutes of light aerobic activity prior to the stretches. Tempo: fluent Main Set: Waterski Rows: Step 1: Reps: 10-15. cycling or elliptical trainer. Cool-down: Hold each of the following stretches for 6-20 seconds. After each exercise. Tempo: fluent Main Set: Romanian Deadlift to Bicep Curl: Step 1: Reps: 10-15. If heart rate is high or breathing is diffi cult. jump rope.

Finally. If you can't get this done in the morning. in which you go as hard as possible for as long as possible.no breathing. and don't eat anything afterwards. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. 20 second rest after each 25. do after dinner. Options include yoga. swimming or hiking. Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. and don't eat anything afterwards. fast walking. turn at the "T" and use the power of your legs to reverse direction. Tempo: control. Recovery on these is a very easy breaststroke or backstroke back to starting wall. finish with 4-10x25 "hypoxic" sets. Cup of coffee before is OK. but you should be able to last 200-300 yards. rather than resting poolside. Step type: Active Cool down: Anterior Shoulder: Step 1: Reps: 1. Recover 1 minute. prior to breakfast. Recover 45 seconds after each repeat. Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. in which you swim a 100m all-out pace. If you can't get this done in the morning. Eat breakfast after. then complete 15 pool-side pushups to a 50m all-out sprint. swim 3x75m with NO turning at the walls . Next. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. fast walking.instead. . Step type: Active Cool-down: Calf: Step 1: Reps: 1. Tempo: control. Goal is to burn fat and lean up. elliptical. Do two of these. cycling. Goal is to burn fat and lean up. Progress to 1x Death Sprint. Tempo: control. swimming or hiking. Recover 2 minutes. No rules. Cup of coffee before is OK. do after dinner.. Options include yoga. and do 5 of these. but your recovery is a 50m very easy swim. Then progress to 3x100 "no-stop" intervals. cycling.Step 1: Reps: 1. Eat breakfast after. Step type: Active Thursday Swim : Fun Power Swim Workout Description: 400-500m warm-up. and recover 1 minute between each. prior to breakfast.. elliptical.

Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. If heart rate is high or breathing is difficult. with minimal rest and 30–60 sec rest at end of each circuit. Tempo: explosive . Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. cycling or elliptical trainer. Main Set: Complete the following circuit of body weight exercises 3–5x through.Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. then complete the following exercises. complete 3–5 minutes of light aerobic activity prior to the stretches.

include the Sufferfest "Extra Shot" at .Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15.gl/C8fS2 . Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Tempo: control Saturday Bike : Sufferfest Video with "Extra Shot" Workout Description: Choose one Sufferfest video (your choice) and complete the entire workout at the exact recommended intensities and RPM: http://goo. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15.

Goal is to go easy one song (Zone 2). 10x50 alternating breastroke to backstroke.the end. or anything else that is both upbeat and also motivates you. medium pace 5x100 backstroke OR breastsroke maximum pace Sunday Run : 75 Minutes Threshold Intervals With Music Workout Description: Download 8-12 of your favorite tunes onto your . Vibration platform: http://goo. you can do this as a basic watch driven interval workout. maximum pace 10x25 dolphin kicking practice. hard the next song (Zone 4).mp3 player. 10x25 butterfly OR underwater swimming. X-Train : Non-Freestyle Swimming Workout Description: 1500m non-freestyle swim workout. cycling or elliptical . Goal is 75 minutes. such as jogging. medium pace.com/od/yogaposes/tp/Standing-Balances-Sequence. Ok to substitue another stroke or a drill of your choice if you are unfamiliar with these strokes. until the total workout time is up. Strength : Vibration Platform Balance. hip hop. Goal is for these to be 4-7 minute songs on average. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. driving rock tunes. If you simply can't stand running to music.about. then complete the following balance sequence while on vibration platform: http://yoga.htm Hold each move for 3 deep breaths per side.gl/05Twf Monday Custom : Total Body Injury Prevention Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise. Good choices are techno podcasts.

If heart rate is high or breathing is difficult. % Max Weight: 60-65. % Max Weight: 60-65. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Side Raising: Step 1: Reps: 12-15. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10.trainer. Main Set 1: Complete the following rotator cuff exercises as a circuit. before proceeding to the next Main Set. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. then complete the following exercises. with 30-60 sec rest after each time through. Tempo: fluent Main Set 1: Elastic Band or Cable External Rotation: Step 1: Reps: 20-25. Tempo: fluent Warm-Up: Foam Roller IT Bands: Step 1: Reps: 10-12. Tempo: explosive Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. with 30–60 sec rest after each time through. and go 3x through. with 30-60 sec rest after each time through. 3–4x through. Tempo: fluent . Tempo: explosive Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Main Set 3: Complete the following core exercises as a circuit. 3-4x through. Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set 1: Front Raising: Step 1: Reps: 12-15. complete 3–5 minutes of light aerobic activity prior to the stretches. % Max Weight: 60-65. 3-4x through. Tempo: fluent Warm-Up: Foam Roller Calves: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Quadriceps: Step 1: Reps: 10-12. before proceeding to the next Main Set. Cool-down: Hold each of the following stretches for 6–20 seconds. before proceeding to the next Main Set.

Tempo: fluent Cool-down: Warrior 1: Step 1: Reps: 3. Do every day this week. % Max Weight: 60-65. Tempo: fluent Main Set 2: Fire Hydrants: Step 1: Reps: 20-25. Tempo: fluent Main Set 1: Dumbbell Uppercuts (Do on Bosu Ball): Step 1: Reps: 12-15. 4 Step Hip Stretch: Achilles Stretch: .Main Set 1: Empty Cans: Step 1: Reps: 12-15. Tempo: fluent Cool-down: Down Dog: Step 1: Reps: 3. Tempo: fluent Main Set 3: Front Plank Reaches or Taps: Step 1: Reps: 10-12. Tempo: fluent Cool-down: Warrior 2: Step 1: Reps: 3. Tempo: fluent Cool-down: Standing Hamstring: Step 1: Reps: 3. % Max Weight: 60-65. Tempo: fluent Cool-down: Warrior 3: Step 1: Reps: 3. Tempo: fluent Main Set 3: Side Plank Rotation or Lateral Raises: Step 1: Reps: 10-12. Tempo: fluent Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Tempo: fluent Main Set 2: Lateral Lunges: Step 1: Reps: 10-12. Tempo: fluent Main Set 3: Crunch or Bicycle: Step 1: Reps: 12-15. % Max Weight: 60-65. Tempo: fluent Main Set 3: Superman or Glute Extensions: Step 1: Reps: 10-12. Tempo: fluent Main Set 2: Hip Hikes: Step 1: Reps: 10-12.

Repeat as desired. Explode up to a vertical jump and land on the box on the right leg. Then perform 1 set of 15-20 single leg hops for each leg. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Explode up to a vertical jump and land on the box on the left leg. In addition. Repeat as desired. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. 20 seconds cold for 10x through. Do this entire sequence 3x through. . Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Warm-up 10-20 minutes. Then go back to the hops. as shown. Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you.Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. As soon as you finish the hops.

Repeat this 1000m effort one additional time. Cool-down: Hold each of the following stretches for 6-20 seconds. Goal is to burn fat and lean up. and then swim ONE 1000m effort with a goal of pacing yourself so that every 25m your metronome is beeping. treadmill or elliptical sprint. Cup of coffee before is OK.5 seconds. Cool-down well with backstroke and easy swimming! Each time you do this workout. Next warm-up well for 300-500 meters. So if your CSS Pace is 1:50 for 100m then 1:50/4=27. Swim : Base Phase Swim Pace Practice II Workout Description: Set your metronome or Wetronome (see http://www.0. then 26. Eat breakfast after.5 and you set your metronome to beep every 27. Wednesday Custom : Metabolic Resistance Training Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging.5. cycling or elliptical trainer.).5. If you can't get this done in the morning. bring your CSS pace down by 0. Options include yoga. Warm-Up: Side-To-Side Leg Swings: . and don't eat anything afterwards. do after dinner. perform 30–60 seconds of explosive cardio. such as a bike. Recover with easy drills for 2-5 minutes.html ) for your CSS Pace per 25 m. etc. cycling. After each exercise. swimming or hiking. jump rope. Main Set: Complete the following circuit of exercises 3–5x through. then complete the following exercises. rowing or jumping jacks. If heart rate is high or breathing is diffi cult.com/1004-1.swimsmooth. elliptical. complete 3-5 minutes of light aerobic activity prior to the stretches. fast walking. prior to breakfast. bring it to 27.Tuesday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2.5-1 second and see if you can keep up (so if you start at 27.

Step 1: Reps: 8-10. Step type: Active Cool-down: Calf: Step 1: Reps: 1. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Very leg high turnover on these! Thursday . Easy aerobic 90 second effort after each 30 second effort. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: explosive Main Set: Overhead Push Press: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. Tempo: control. Tempo: fluent Main Set: Waterski Rows: Step 1: Reps: 10-15. then complete 8-12x30 second efforts at 1. Tempo: fluent Main Set: Push-Ups or Pull-Downs: Step 1: Reps: 10-15. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace). % Max Weight: 70-75. % Max Weight: 70-75. Step type: Active Cool down: Anterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Single Arm Cable Chest Press: Step 1: Reps: 10-15. Tempo: control. % Max Weight: 70-75. Good cool-down. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Romanian Deadlift to Bicep Curl: Step 1: Reps: 10-15. % Max Weight: 70-75. Step type: Active Run : Time Saving Sprint Treadmill Run Workout Workout Description: Warm-up 5-10 minutes. % Max Weight: 70-75. Tempo: control.

Then progress to 3x100 "no-stop" intervals. 20 second rest after each 25. and don't eat anything afterwards. in which you go as hard as possible for as long as possible. Do two of these. Eat breakfast after. No rules. do after dinner. Cup of coffee before is OK. Recovery on these is a very easy breaststroke or backstroke back to starting wall. then complete 15 pool-side pushups to a 50m all-out sprint. in which you swim a 100m all-out pace. fast walking. Options include yoga. If you can't get this done in the morning. fast walking. If you can't get this done in the morning. swimming or hiking.no breathing. cycling. swimming or hiking.Swim : Fun Power Swim Workout Description: 400-500m warm-up. Cup of coffee before is OK. cycling. Recover 2 minutes. rather than resting poolside. Recover 45 seconds after each repeat. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2.. Finally. Eat breakfast after. Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. prior to breakfast.. Goal is to burn fat and lean up. turn at the "T" and use the power of your legs to reverse direction. and don't eat anything afterwards. Recover 1 minute. finish with 4-10x25 "hypoxic" sets. Progress to 1x Death Sprint. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: . Then do a 50m all-out sprint that you take directly into a 250m "cruise" at just under race-pace. Goal is to burn fat and lean up. Next. do after dinner. but your recovery is a 50m very easy swim. swim 3x75m with NO turning at the walls . prior to breakfast. and recover 1 minute between each. and do 5 of these. but you should be able to last 200-300 yards.instead. Options include yoga. elliptical. elliptical.

then complete the following exercises. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: . Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Main Set: Complete the following circuit of body weight exercises 3–5x through. complete 3–5 minutes of light aerobic activity prior to the stretches.Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. If heart rate is high or breathing is difficult. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. with minimal rest and 30–60 sec rest at end of each circuit. cycling or elliptical trainer. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Cool-down: Hold each of the following stretches for 6–20 seconds.

X-Train : Non-Freestyle Swimming Workout Description: 1500m non-freestyle swim workout. maximum pace . Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1.include the Sufferfest "Extra Shot" at the end. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1.gl/C8fS2 . Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: control Saturday Bike : Sufferfest Video with "Extra Shot" Workout Description: Choose one Sufferfest video (your choice) and complete the entire workout at the exact recommended intensities and RPM: http://goo. Tempo: control Cool-down: Calf: Step 1: Reps: 1. 10x50 alternating breastroke to backstroke. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. 10x25 butterfly OR underwater swimming. Ok to substitue another stroke or a drill of your choice if you are unfamiliar with these strokes. Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15.Step 1: Reps: 10-15. medium pace. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15.

Strength : Vibration Platform Balance.gl/05Twf Monday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. and don't eat anything afterwards. elliptical. do after dinner. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. fast walking.about. Goal is to go easy one song (Zone 2). 20 seconds cold for 10x through. Goal is for these to be 4-7 minute songs on average.10x25 dolphin kicking practice. cycling. hard the next song (Zone 4). or anything else that is both upbeat and also motivates you. until the total workout time is up. . Cup of coffee before is OK. Goal is 90 minutes. If you simply can't stand running to music. prior to breakfast. hip hop. medium pace 5x100 backstroke OR breastsroke maximum pace Sunday Run : 90 Minutes Threshold Intervals With Music Workout Description: Download 8-12 of your favorite tunes onto your . driving rock tunes. Options include yoga. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. you can do this as a basic watch driven interval workout. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. If you can't get this done in the morning. then complete the following balance sequence while on vibration platform: http://yoga. In addition. swimming or hiking. Vibration platform: http://goo. Goal is to burn fat and lean up. Good choices are techno podcasts.mp3 player.htm Hold each move for 3 deep breaths per side. Eat breakfast after.com/od/yogaposes/tp/Standing-Balances-Sequence.

Cup of coffee before is OK. Class at gym is fine. Eat breakfast after. Try to go as low carb/high fat as possible on this week. Goal is 45-60 minutes total. cycling. 2) Perform a 400m time-trial from a push (not a dive). 4) Perform a 200m time-trial from a push. 5) Easy cool-down To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www. Tuesday Custom : Yoga Workout Description: Go to http://www. prior to breakfast. swimming or hiking. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Doing cross-training or playing a higher number of alternate sports is also OK for this week. count your laps right and accurately time it! 3) Swim 5x100 very easy repeats with full recovery. Swim : Critical Swim Speed test Workout Description: 1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.200) / (T400 . If you can't get this done in the morning. and don't eat anything afterwards. elliptical. as is yoga at home.com/css. Goal is to burn fat and lean up.T200)Where T400 and T200 are your 400m and 200m times in seconds.bengreenfieldfitness. Or. if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 . fast walking. again with accurate timing.swimsmooth.Other : Testing/Reboot & Recovery Week Workout Description: Reboot & Recovery Week. do after dinner. Just to clear lactic acid from the muscles. Options include yoga. Check out and educate yourself on your options. and let the body totally recover. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Wednesday . Backstroke or breastroke or kicking is fine.com and do a search for yoga.

Other : Morning Fasted Fat Burning . Goal is 45-60 minutes total.bengreenfieldfitness. and don't eat anything afterwards. cycling. elliptical. prior to breakfast. swimming or hiking. fast walking. Class at gym is fine. Goal is to burn fat and lean up. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Thursday Custom : Yoga Workout Description: Go to http://www.com and do a search for yoga. do after dinner. If you can't get this done in the morning. Cup of coffee before is OK.Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Options include yoga. Eat breakfast after. as is yoga at home. Check out and educate yourself on your options.

If you can't get this done in the morning. swimming or hiking. Goal is to burn fat and lean up. fast walking. cycling. Cup of coffee before is OK. prior to breakfast.Workout Description: 20-30 minutes of light cardio in Zones 1-2. elliptical. Goal is to burn fat and lean up. swimming or hiking. Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Saturday . Options include yoga. elliptical. cycling. Eat breakfast after. and don't eat anything afterwards. If you can't get this done in the morning. Eat breakfast after. fast walking. Cup of coffee before is OK. Options include yoga. do after dinner. do after dinner. prior to breakfast. and don't eat anything afterwards.

sustained pace. ----------------Sometimes people exercise too hard for this test. then you are going to hard! This should be about an 8 on a 1-10 scale. Follow this simple rule . ----------------If 30 minutes is daunting. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------- . if 10 is the hardest and 1 is the easiest. this test can be modified by simply performing three 5 minute hard. the lungs begin to burn. If the legs begin to go rubbery. If you don't do an actual "blood lactate" laboratory test. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. the leg turnover begins to slow. Your average heart rate during the final 20 minutes should correspond to your LT. and you begin to gasp for breath. sustainable efforts with 5 minutes rest between each effort. treadmill. or flat outdoor course. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer.Bike : Bike Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold or power threshold. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test.your pace should be the same at the end as at the beginning.

Step 1: Reps: 8-10. one foam roller motion up and back down a body region is the equivalent of a single rep. If heart rate is high or breathing is difficult. Custom : Base Phase Core Workout Description: Do this entire routine as a circuit. Step 1: Reps: 8-10. one foam roller motion up and back down a body region is the equivalent of a single rep. with 30–60 seconds rest between each set. Now you have custom training zones! Your bike zones will probably be lower than your run zones.This average heart rate figure is your estimated heart rate at your threshold ----------------Now that you have your number. complete 3–5 minutes of light aerobic activity prior to the stretches. Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: fluent Foam Rolling: Upper Back/Neck: Notes: For foam rolling. then click on "Heart Rate Zones". moving from station to station with minimum rest. one foam roller motion up and back down a body region is the equivalent of a single rep. Foam Rolling: For foam rolling. Foam Rolling: Low Back: Notes: For foam rolling. then calculate zones (calculation methods will vary minimally). This workout is best performed with 5–10 minutes of light cardio beforehand. The order of the movements is not crucial. Main Set: Complete the following exercises as a circuit. If you used a power meter during this test. Step 1: Reps: 8-10. Input your lactate threshold heart rate. which is why you'll be testing for each sport. Tempo: fluent Foam Rolling: Mid Back: Notes: For foam rolling. you may change order if necessary. log-in to your TrainingPeaks account. one foam roller motion up and back down a body region is the equivalent of a single rep. then go to "Preferences". Tempo: fluent Main Set: Stability Ball Plank or Knee to Chest: . 3–4x through. you can alternatively input your power numbers at your maximum sustainable pace .

3–4x through. Tempo: control Cool-down: Down Dog: Notes: Hold each of the following stretches for 6–20 seconds. Step 1: Reps: 10-15. with 30–60 seconds rest between each set. complete 3–5 minutes of light aerobic activity prior to the stretches. with 30–60 seconds rest between each set. If heart rate is high or breathing is difficult. Tempo: control Main Set: Glute Extensions or Single Leg Bridges: Notes: Complete the following exercises as a circuit. If heart rate is high or breathing is difficult. with 30–60 seconds rest between each set. with 30–60 seconds rest between each set. 3–4x through. Step 1: Reps: 10-15. Tempo: control Cool-down: Scorpion: Notes: Hold each of the following stretches for 6–20 seconds. Notes: 70-75% load Main Set: Side Plank Lateral Raises: Notes: Complete the following exercises as a circuit. http://pacificfit. Step 1: Reps: 10-15. Tempo: explosive. Tempo: control Cool-down: Warrior One: Notes: Hold each of the following stretches for 6–20 seconds. complete 3–5 minutes of light aerobic activity prior to the stretches. Notes: 70-75% load Main Set: Turkish Get Ups: Notes: Complete the following exercises as a circuit. 3–4x through. Step 1: Reps: 1. 3–4x through. 3–4x through. Tempo: fluent Main Set: Med Ball Woodchopper: Notes: Complete the following exercises as a circuit.Notes: Complete the following exercises as a circuit. Step 1: Reps: 1. Step 1: Reps: 10-15. 3–4x through. with 30–60 seconds rest between each set. complete 3–5 minutes of light aerobic activity prior to the stretches.net/exercise-library/woodchopper/ Step 1: Reps: 10-15. . Tempo: fluent Main Set: Cable Torso Twists or Corkscrews: Notes: Complete the following exercises as a circuit. Step 1: Reps: 10-15. Tempo: fluent. with 30–60 seconds rest between each set. If heart rate is high or breathing is difficult.

Your average heart rate during the final 20 minutes should correspond to your LT. complete 3–5 minutes of light aerobic activity prior to the stretches. Follow this simple rule . the leg turnover begins to slow. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. Tempo: control Sunday Run : Run Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. Step 1: Reps: 1. If heart rate is high or breathing is diffi cult. then you are going to hard! This should be about an 8 on a 1-10 scale. ----------------30-Minute Time Trial for Estimating LT ----------------- . If the legs begin to go rubbery. If you don't do an actual "blood lactate" laboratory test. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. If heart rate is high or breathing is difficult. sustained pace. Tempo: control Cool-down: Bridge (optional): Notes: Hold each of the following stretches for 6–20 seconds. and you begin to gasp for breath. ----------------If 30 minutes is daunting. the lungs begin to burn. this test can be modified by simply performing three 5 minute hard. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: control Cool-down: Warrior Two: Notes: Hold each of the following stretches for 6–20 seconds. if 10 is the hardest and 1 is the easiest. If heart rate is high or breathing is difficult.Step 1: Reps: 1. ----------------Sometimes people exercise too hard for this test. complete 3–5 minutes of light aerobic activity prior to the stretches. Step 1: Reps: 1. Tempo: control Cool-down: Warrior Three: Notes: Hold each of the following stretches for 6–20 seconds.your pace should be the same at the end as at the beginning. Step 1: Reps: 1. sustainable efforts with 5 minutes rest between each effort.

Place frequency stimulation as high as you can handle without pain. then go to "User Setting". increased frequency stimulation as your tolerance improves. Strength : Electrostimulation Set . treadmill.Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Place frequency stimulation as high as you can handle without pain. then calculate zones (calculation methods will vary minimally. or flat outdoor course. Proceed through entire strength set. . but recommend the Coggan method). Strength : Electrostimulation Set . which is why you'll be testing for each sport. Input your lactate threshold heart rate. log-in to your TrainingPeaks account. Now you have custom training zones! Your bike zones will probably be lower than your run zones.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength".You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". increased frequency stimulation as your tolerance improves. Proceed through entire strength set.

Overall. but you don't necessarily have to eat all the choices. You're going to see lots of "choices" on this week. snack and lunch nearly every day. and also links to more recipes for you to try. I personally eat the SAME thing for breakfast.. Identifying the meals you like and can set up as regular. where I will try more new foods or recipes. So if you like the way that Monday goes. vary up dinner. reliable food sources is going to work best when it comes to adhering to a plan. you can use that pattern during the week.. as too much diet variety is not necessarily a good thing. Do every day this week. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: . See attached meal plan document if you would like a printable list. and have ONE day. you can repeat that meal plan the rest of the week. it contains higher carbohydrates than any of the base meal plan weeks because your level of activity and intensity will be higher. Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds.Monday Other : Build Week Meal Plan with Variety Workout Description: This build meal plan "variety" week is setup with lower carbohydrate intake on 5 days of the week. and just vary up dinners only. but prefer the lunch and dinner from Tuesday. and higher carbohydrate intake on the traditionally higher activity weekend. You'll notice that the following week is an example of a build week with less variety. Or if you like the breakfast from Monday. usually a weekend.

Seated Hamstring Stretch:
Standing Figure Four Stretch:
Scorpion Stretch:
Warrior 1 Side:
Warrior 2 Side:
Warrior 3 Stretch:
Bike : Build Phase Bicycle Cadence Efforts
Workout Description:
This is best on a trainer or a flat stretch of road. Warm-up well, then complete 10x1 minute
efforts at as high a cadence as possible - between 100 (easy) and 150 (advanced). No
bouncing in saddle. Use an easy gear and focus on turnover, not heart rate or power. Between
each, recovery for 60-120 seconds with easy aerobic pedaling. Cool-down with 5-10 minutes
Zone 3 riding.
Strength : Fabulous Four Injury Prevention
Workout Description:
Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular
benefits in addition to the injury prevention benefits. With an elastic band or light dumbbell, do
1x50 reps external rotation each side:
http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html. Next, do
1x50 reps dumbbell or elastic band front raises:
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html . Next do 1x50 reps
side lying leg raise per side: http://www.youtube.com/watch?v=_XxYq-ZkUQw . Finish with 2
minutes front plank. Try to do the entire circuit 2x through if time permits.
Custom : Cold Thermogenesis
Workout Description:
Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a
fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day
per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body
cold water immersion.
Breakfast***Breakfast: Supergreens/Superberry*** (Planned)
Coconut Milk (200 cals) 2 x 1/4 cup
Almond Butter - Raw (95 cals) 0.5 x 2 tbsp
Coconut Flakes, Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp
Cinnamon, Ground (0 cals) 1 x 1 tsp
Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons
Chia Seed (60 cals) 1 x 1 tbsp

Meal Recipe:
This meal is easily digested up to an hour before a workout, or can be used as a quick postworkout meal. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry
(http://pacificfit.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk
(unsweetened), 1-2 tablespoons almond butter, 1 teaspoon cinnamon, and a handful of coconut
flakes (unsweetened), a tablespoon of chia seeds, or 1/2-1 packet of Cocochia Snack Mix
(http://pacificfit.net/items/cocochia-snack-mix/ ). You can blend this, shake it in a mixer bottle, or
simply stir it all together with a spoon. As an alternative to coconut milk, you can use organic
yogurt or kefir if your stomach tolerates dairy.
Lunch***Lunch: Sardine Salad*** (Planned)
Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup
Avocado Half (138 cals) 1 x 1/2
Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can
Fresh Tomato (26 cals) 1 x medium
Lemon Juice, fresh (4 cals) 1 x 1 Tbsp
Pumpkin Seeds (170 cals) 1 x 1/4 cup
Meal Recipe:
Over a bed of mixed greens or spinach, add 1/2-1 sliced avocado, 1/2-1 can sardines (with oil),
1/2-1 sliced tomatoes or handful cherry tomatoes, a squeeze of lemon juice, and any other
chopped vegetables of choice (for added crunch, use celery or carrots). Top with a handful of
pumpkin seeds, and sea salt and black pepper to taste.
Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned)
Meal Recipe:
-To one serving of TianChi (http://www.pacificfit.net/items/tianchi ) or Lifeshotz
(http://www.pacificfit.net/items/tianchi ), add 8-12 ounces water or unsweetened kombucha and
1-2 servings trace liquid minerals (http://pacificfit.net/items/natural-life-minerals/ ).
Dinner***Dinner: Fish, Served With Rice, Beans, and Steamed Vegetable of Choice***
(Planned)
Black Beans (100 cals) 1 x 1 2 Cup
Broccoli (40 cals) 2 x 1 Cup
Baby Bok Choy (10 cals) 1 x 1 cup
Kale (68 cals) 2 x 1 cup
Alaska Wild Salmon Filet (Grilled) (324 cals) 1 x 1 filet
Meal Recipe:
This is a relatively flexible meal. Use a wild caught fish and prepare as desired (recommend dill,
sea salt and pepper on wild salmon). For vegetables, steam brussel sprouts, broccoli,

cauliflower, kale, swiss chard, bok choy, or other nutrient-rich vegetable of choice. For rice and
beans, you must soak and ferment in order to reduce digestive inhibitors. Here is how: soak
brown rice or bean of choice (such as white bean or black bean) in filtered water for
approximately 24 hours at room temperature without changing water (more precise soak time
for beans and grains can be found at http://www.pacificfit.net/soak-time ). Set aside and
refrigerate 10% of the soaking liquid and discard the rest of the liquid. Cook the rice or bean as
desired. The next time you make rice or beans, add that soaking liquid that you set aside from
the last batch to the new soaking water at the beginning of the soaking process. Repeat the
cycle. Each time you make rice or beans it will have lower phytic acid content when you use this
recycling method.
Special***Snack: Afternoon Berry Almond Snack Mix*** (Planned)
10 Almonds (90 cals) 1 x 1 Serving
Almonds (RAW) (1360 cals) 8 x 1/4 cup
Cherries dried (560 cals) 4 x 1/4cup
Meal Recipe:
2 cups almonds, 1 cup dried cherries or blueberries. Keep in freezer.
Special***Dessert: EnergyBits*** (Planned)
Energy Bits (100 cals) 1 x 2 sqaures
Meal Recipe:
Especially good for a lower calorie day or a day on which you're not exercising any time in the
later afternoon or evening. This is a fantastic way to quell your appetite in the evening. Eat 50100 EnergyBits (pop them like popcorn). Use 10% discount code “BEN” at
http://www.EnergyBits.com .

Tuesday
Run : Build Phase Hurricane Run Sprint Workout
Workout Description:
Do this workout on a treadmill. Warm-up with 10-15 minutes easy running, then run 10x30
seconds at maximum pace, all out sprint. After each sprint, get off the treadmill and do 10
pushups, 10 mountain climbers, and 10 bicycle crunches, then get right back on the treadmill
and do another sprint. Cool-down with another 10-15 minutes of easy running with a focus on
high cadence and good form.
Swim : Ankle Band/Snorkel/Hypoxic Swim Workout
Workout Description:

Warm-up with 200-500 easy swimming, then progresss to 8-10x25 with an ankle band basically you can just use a bike tube to tie your ankles together. You can use a pull buoy if you
have trouble with this one, but eventually remove the pull buoy.
Press your chest down and focus on fast acceleration of your hands into the water so you can
maintain forward momentum. Swim these as hard as you can without sacrificing form.
After 8-10x25 ankle band, put on a swim snorkel and swim 8-10x25 with a swim snorkel,
focusing on body rotation and reach. Swim these at about 85% intensity.
Next, swim 8-10x25 "hypoxic" sets, trying to travel the full 25 without breathing, or on as few
breaths as possible. Relax! What can you do to maximize oxygen utilization? Kick less? Glide
more? Glide less? Experiment.
Finally, swim 8-10x25 as hard as possible. Sprint! Full recovery after each.
Cool-down with 200-500 relaxed, easy swimming.
Breakfast***Breakfast: Hot Power Cereal*** (Planned)
Almond Butter - Raw (285 cals) 1.5 x 2 tbsp
Cooked Quinoa (222 cals) 1 x 1cup
Chia Seed (60 cals) 1 x 1 tbsp
Meal Recipe:
This is a higher carbohydrate meal that should only be eaten prior to a big training day or
race.This is not to be consumed if you are on a gut healing diet, since even though the quinoa is
soaked and sprouted, it may still aggravate a damaged gut.
To sprout and ferment your quinoa:
1.Wash it with water four or five time and leave to soak in filtered water over night in a glass
bowl with a plate on top;
2. In the morning wash and rinse thoroughly and cover with filtered water again. This time add
about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 - 24 hours;
3. Rinse the quinoa and strain out the water. It is now ready to use.
Cook a serving of quinoa for 20 minutes over medium heat on stovetop, and then remove from
heat and stir in 2-3 tablespoons of almond butter, a pinch of sea salt, a tablespoon of chia seeds
or Cocochia snack mix (http://pacificfit.net/items/cocochia-snack-mix/ ), 1/2 teaspoon vanilla and
1 teaspoon cinnamon.
Lunch***Lunch: Smoothie Lunch Option*** (Planned)
Coconut Milk (400 cals) 4 x 1/4 cup
Berries- Blue, Rasp, Black (Frozen) (80 cals) 1 x 1 Cup
Egg yolk (108 cals) 2 x One large
Vanilla Whey Protein - Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop

Meal Recipe:
This meal will stick to your ribs, but will take awhile to digest, so don't use it as a pre-workout
lunch. Blend or shake together: 1/2-1 cup full fat coconut milk (BPA free, such as Native Forest),
2 raw egg yolks (optional but highly encouraged), 1 scoop grass-fed whey or vegan protein and
1/2-1 cup frozen berries. Add water to desired texture.
Snack***Snack: Afternoon Chia Slurry*** (Planned)
Lemon Juice, fresh (8 cals) 2 x 1 Tbsp
Stevia (0 cals) 6 x drops
Chia Seed (240 cals) 4 x 1 tbsp
Meal Recipe:
Set 3-4 tablespoon of chia seeds in a small bowl of water and place in the refrigerator for 2-24
hours (the longer the better)! Add lemon juice and stevia to taste, and eat like jello!
Snack***Snack: Mid Morning Beverage- Zevia*** (Planned)
Zevia Cola (0 cals) 1 x 1 Can
Meal Recipe:
-Zevia all-natural soda
Dinner***Dinner: Easy Chicken Dinner*** (Planned)
Broccoli (200 cals) 10 x 1 Cup
4oz Chicken Breast (440 cals) 4 x breast
Kirkland Olive Oil (500 cals) 4 x 1 tbsp
Balsamic Vinegar (123 cals) 3 x Tablespoon
Meal Recipe:
Simply reduce number of ingredients to adjust for the number of people eating, but for 3-4
people, you'll need: 3-4 chicken thighs or breasts 5-6 heads of broccoli, chopped into florets 4-5
tablespoons regular olive oil 2-3 tablespoons balsamic vinegar 1 teaspoon garlic powder Sea
salt and black pepper, to taste Preheat oven to 375 degrees. Place broccoli florets and chicken
pieces into a 9×13 baking dish. Pour olive oil and balsamic vinegar over chicken and broccoli.
Then season with garlic powder, salt and pepper. Mix around to help coat the broccoli and
chicken. Bake for 20-25 minutes or until chicken is cooked through. If post-workout or higher
volume day, serve with sweet potato, yam, white rice, or if on lower volume day or not-post
workout, serve with steamed carrots, cauliflower, parsnips or beets in salt and olive oil.
Special***Dessert: EnergyBits*** (Planned)
Energy Bits (100 cals) 1 x 2 sqaures

Meal Recipe:
Especially good for a lower calorie day or a day on which you're not exercising any time in the
later afternoon or evening. This is a fantastic way to quell your appetite in the evening. Eat 50100 EnergyBits (pop them like popcorn). Use 10% discount code “BEN” at
http://www.EnergyBits.com .

Wednesday
Custom : Full Body Power
Workout Description:
Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical
trainer, then complete the following exercises.
Main Set: Complete the following exercises as a circuit, 1–3x through, with 60–90 sec rest after
each set. If you are in Race or Taper weeks, use 60–65% weight. Any other phase, use 85–
90% weight.
Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or
breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Warm-Up: Side-To-Side Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Front-To-Back Leg Swings:
Step 1: Reps: 8-10, Tempo: explosive
Warm-Up: Foam Roller Quads:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Hip Flexors:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Hamstrings:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller IT Band High:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller IT Band Low:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Posterior Calf:
Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Low and Mid Back:

Step 1: Reps: 10-12, Tempo: fluent
Warm-Up: Foam Roller Lateral Glutes:
Step 1: Reps: 10-12, Tempo: fluent
Main Set: Dumbbell Press:
Step 1: Reps: 4-6, Tempo: explosive
Main Set: Deadlift:
Step 1: Reps: 4-6, Tempo: explosive
Main Set: Clean:
Step 1: Reps: 4-6, Tempo: explosive
Main Set: Squat:
Step 1: Reps: 4-6, Tempo: explosive
Main Set: Push Press:
Step 1: Reps: 4-6, Tempo: explosive
Main Set: Pull-Ups:
Step 1: Reps: 4-6, Tempo: explosive
Cool-down: Lunging Hip Flexor:
Step 1: Reps: 1, Tempo: control
Cool-down: Spiderman:
Step 1: Reps: 1, Tempo: control
Cool-down: Single Leg Quadriceps:
Step 1: Reps: 1, Tempo: control
Cool-down: Calf:
Step 1: Reps: 1, Tempo: control
Cool-down: Achilles/Foot:
Step 1: Reps: 1, Tempo: control
Cool-down: Standing, Seated or Lying Hamstring:
Step 1: Reps: 1, Tempo: control
Cool-down: Lying Leg Cross Body:
Step 1: Reps: 1, Tempo: control
Cool-down: Lying Leg Open Body:
Step 1: Reps: 1, Tempo: control
Bike : Build Phase Big Gear Bike Climbs
Workout Description:

Warm-up for 5-10 minutes, then (indoors or outdoors) do 2-3x8-10 minute climbs at just 5060rpm to build strength. HR not very important to observe but should be somewhere in Zones
3-4. 5 minutes easy spinning at 90+rpm between each.
Breakfast***Breakfast: Supergreens/Superberry*** (Planned)
Coconut Milk (200 cals) 2 x 1/4 cup
Almond Butter - Raw (95 cals) 0.5 x 2 tbsp
Coconut Flakes, Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp
Cinnamon, Ground (0 cals) 1 x 1 tsp
Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons
Chia Seed (60 cals) 1 x 1 tbsp
Meal Recipe:
This meal is easily digested up to an hour before a workout, or can be used as a quick postworkout meal. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry
(http://pacificfit.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk
(unsweetened), 1-2 tablespoons almond butter, 1 teaspoon cinnamon, and a handful of coconut
flakes (unsweetened), a tablespoon of chia seeds, or 1/2-1 packet of Cocochia Snack Mix
(http://pacificfit.net/items/cocochia-snack-mix/ ). You can blend this, shake it in a mixer bottle, or
simply stir it all together with a spoon. As an alternative to coconut milk, you can use organic
yogurt or kefir if your stomach tolerates dairy.
Lunch***Lunch: Caesar Salad*** (Planned)
Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs
Lemon Juice, fresh (10 cals) 2.5 x 1 Tbsp
Garlic (clove) (8 cals) 2 x 1 clove
Fish Sauce (5 cals) 0.5 x 1 tbsp
Parmigiano Reggiano (20 cals) 1 x 1 TBS
Egg yolk (108 cals) 2 x One large
Chopped Walnuts (760 cals) 4 x 1/4 cup
Baby Romaine Lettuce (120 cals) 6 x 1 cup
Meal Recipe:
is will make 2 servings, so cut in half if it's just for you. In a large mixing bowl, mix 2 egg yolks,
¼ cup olive oil, 1 tsp Thai fish sauce, 2 cloves garlic, juice of one lemon, and Dijon mustard. If
your stomach tolerates dairy, add several pinches of Parmigiano Reggiano (Parmesan) or
Pecorino Romano cheese. Add several pinches of sea salt and black pepper, and pour over
your choice of a head of Romaine lettuce or several large handfuls mixed greens. Top with a 12 handfuls of chopped walnuts.
Snack***Snack: Afternoon Cocochia Bar*** (Planned)
CocoChia Sustained Energy Bar (220 cals) 1 x 1 Bar

Meal Recipe: 1 gluten-free. Serve over cooked white rice and mixed greens or a salad of choice. along with a sweet potato or yam. Snack***Snack: Mid Morning Beverage. 2 sprigs or a half teaspoon dried Salmon filet. . cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork. Add the wine. natural energy bar. While the salmon is cooking. Salt Pepper White wine. 1 cup White wine vinegar. Grass-Fed Butter. LaraBar.85% Lindt (210 cals) 1 x 4 squares Almond Butter . Dinner***Dinner: Poached Salmon*** (Planned) SPICES. bay leaf. not extra virgin olive oil).com ).Raw (190 cals) 1 x 2 tbsp Meal Recipe: Eat 1/4-1/2 bar dark (85%+) chocolate dipped into 1-2 teaspoons of almond or cashew butter. Nogii Bar. Quest Bar.Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon Meal Recipe: This recipe uses 1lb of salmon. serve with the butter sauce poured over it. Bring to a simmer.hammernutrition. Zing Bar or HeathWarrior Bar. crumbled Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp Dill. Salt and pepper wild salmon filet and put it in the bottom of a skillet. fresh (16 cals) 4 x 1 Tbsp white wine (108 cals) 1 x 1 cups Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3. garlic and dill.BAY LEAF (6 cals) 1 x 1 tbsp. Preferred brands are Cocochia Bar (http://pacificfit.net/items/cocochia-sustained-energy-bar/ ).com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries. BonkBreaker bar is also OK.and leftovers can be refrigerated for 2-3 days.Tea*** (Planned) Meal Recipe: -Herbal tea of choice. On higher calorie/high volume days. or sweet potato fries: http://www. 2 tablespoons Lemon. melt the butter in a saucepan and add the lemon juice. 1 Garlic.0 Oz Pasture Butter . including white tea. so will be enough for 2-3 meals . 1 lb. fresh (0 cals) 2 x 1 Tbsp Lemon Juice. Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. or green tea.bengreenfieldfitness. 1 tablespoon Bay leaf. yerba mate tea. When the salmon is ready. vinegar. 1 clove sliced Dill. 1/2 juiced Special***Dessert: Dark Chocolate w/Nut Butter*** (Planned) Dark Chocolate .

. 3. such as a golf course. a pinch of sea salt. In the morning wash and rinse thoroughly and cover with filtered water again.5 x 2 tbsp Cooked Quinoa (222 cals) 1 x 1cup Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. then cool-down well. run another 10-15 minutes in Zones 2-3 focusing on high cadence and relaxed form. Full jog recovery after each effort. then swim 8-10x25 fast using a paddle in just one hand (the Finis agility paddles are good. Then switch the paddle/fin to the opposite arm/leg and repeat the 8-10x25. Try to choose a soft surface. 2. Be sure to lean forward and RELAX focusing on fast feet and a high cadence.Raw (285 cals) 1.Wash it with water four or five time and leave to soak in filtered water over night in a glass bowl with a plate on top. see http://pacificfit. it may still aggravate a damaged gut. Finish with another 8-10x50 at maximum sustainable pace. 10-20 seconds recovery between each. then complete 8-10 30-60 second efforts during which you bring a treadmill set at 0% incline up to a high speed that gives you a fast turnover in the feet that is 90-100rpm. and then remove from heat and stir in 2-3 tablespoons of almond butter. Rinse the quinoa and strain out the water.This is not to be consumed if you are on a gut healing diet. Cook a serving of quinoa for 20 minutes over medium heat on stovetop. Breakfast***Breakfast: Hot Power Cereal*** (Planned) Almond Butter . It is now ready to use. since even though the quinoa is soaked and sprouted. You can also do this outdoor on a slight decline.net/items/performance-gear/ ) and a fin on just one foot (the Zoomer fins are good). Swim : Paddles and Fins Swim Workout Workout Description: Warm-up with easy 200-500m effort. After you finish the overspeed efforts.Thursday Run : Build Phase Treadmill or Downhill Overspeed Training Workout Description: Warm-up 5-10 minutes. To sprout and ferment your quinoa: 1. Then swim 8-10x50 as fast as you can possible maintain with good form. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 . a tablespoon of chia seeds or Cocochia snack mix (http://pacificfit.net/items/cocochia-snack-mix/ ). 1/2 teaspoon vanilla and 1 teaspoon cinnamon.24 hours.

or avocado oil (you'll see it thicken as you add oil). Quest Bar.5 x medium 4oz Chicken Breast (165 cals) 1. 1 tablespoon lemon juice.net/items/cocochia-sustained-energy-bar/ ). Zing Bar or HeathWarrior Bar. If this is a pre-workout meal or higher volume day. Snack***Snack: Mid Morning Beverage Herbal Tea*** (Planned) Water (0 cals) 1 x 8 Oz / 1 Cup Guayaki Organic Yerba Mate (5 cals) 1 x 1 tea bag Meal Recipe: -Herbal tea of choice. Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Almonds Slivered (43 cals) 0. Top with fresh arugula and wrap it all in romaine or butter lettuce cups. LaraBar. add a tablespoon of healthy mayo. sweet potato or white rice inside wrap. toss one diced pastured chicken breast.5 cups vegan mayo (80 cals) 1 x 1 tbs Meal Recipe: In a mixing bowl. including white tea. yerba mate tea.25 x 1/4 Cup Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (26 cals) 1 x medium 4oz Chicken Breast (110 cals) 1 x breast Scallions 1/4 cup (8 cals) 1 x 1/4cup. natural energy bar. chopped Bacon Slice (129 cals) 3 x 1 slice.com ). BonkBreaker bar is also OK. 1/2-1 diced tomato or several grape tomatoes. you can also add sliced yam. salt and pepper while slowly adding 1 cup of olive oil.5 x 2. macadamia nut oil. On higher calorie/high volume days. Snack***Snack: Afternoon Hammer Recovery Bar*** (Planned) Hammer Almond Caco Recovery Bar (240 cals) 1 x 1 Bar Meal Recipe: 1 gluten-free. a handful of cashews and sea salt and pepper to taste. Nogii Bar.hammernutrition.Lunch***Lunch: Chicken Cashew Wrap*** (Planned) Cashews Cashews (160 cals) 1 x Handfull Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (13 cals) 0. Preferred brands are Cocochia Bar (http://pacificfit. 1/2-1 avocado. or green tea. To make mayo. cooked . Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. simply blend 1 whole egg.5 x breast lettuce-sweet butter (5 cals) 0.

hardboiled. 1 small tomato. seated row machine. 1/2 red onion. For additional meat. and romaine or butter leaf lettuce. Body weight only. For this salad. use 2-3 chopped. but you can do suspension strap row. Dress with olive oil. pastured eggs. Friday Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises.com. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. Exercises: -Squat -Push-up -Lunge (one rep per side.EnergyBits. 1/2 tablespoons diced almonds or chopped walnuts. choose 4-6oz grass-fed beef. 2-3 strips cooked and crumbled bacon (organic. moving as slowly as you possibly can. free-range chicken or shrimp. 1/2-1 avocado. lemon juice and sea salt/black pepper to taste. Break the lettuce apart and add all ingredients. pastured). Use 10% discount code “BEN” at http://www. This is a fantastic way to quell your appetite in the evening. or a pull-up bar) This workout takes a ton of focus. 1 scallion (green onion).Meal Recipe: Good choice as a low carbohydrate meal for non-afternoon/evening workout days. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage . focusing on the FRONT leg doing the work) -Plank (for this one. cables. Eat 50100 EnergyBits (pop them like popcorn). you just hold a front plank position) -Row or Pull-ups (varies. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. Start with taking 60 second to complete each exercise.

5 x 2. The best bets are a salad with no cheese and dressing on the side (typically a cobb salad with avocado is a good pick). a small handful almonds.Organic (Navitas Naturals) (30 cals) 0.5 x 1 cup Raw Cacao Powder . or an easy-to-digest meat such as wild-caught salmon served over a bed of mixed greens. Keep things simple: meat + vegetables or meat + vegetables + fruit.Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast***Breakfast: Green Smoothie*** (Planned) Brazil Nuts (230 cals) 1 x 1/4 cup Banana (98 cals) 1 x 1 Medium Size Almond Breeze Milk Unsweetened Vanilla (40 cals) 1 x 1 Cup Kale (51 cals) 1. almond milk. and if you need additional carbs for a pre-workout scenario. 3-5 raw brazil nuts. 1-1. and 1-2 tablespoons cacao or carob powder.5 cups kale. you can include an order of mixed fruit on the side.Baby Spinach (12 cals) 0. rice milk or (for added calories) coconut milk to get to desired texture. Lunch***Lunch Out*** (Planned) Meal Recipe: Lunch out at a restaurant can be notoriously high carb and high grain if you're not careful. Try to avoid grain-fed or hormone-laden meats. Snack***Snack: Afternoon Protein Parfait*** (Planned) . 1/2-1 banana.5 x 2 cups Meal Recipe: Blend 1/2-1 cup of spinach. Use water.5 tbsp Almond (Raw) (170 cals) 1 x 1/4 Cup Fresh Express .

along with 1-2 teaspoons almond butter.25 x 2.5 x 3 Tbsp Cinnamon. but check and cover your bases from an organic standpoint whenever possible (i.Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . Snack***Snack: Mid Morning Beverage Coconut Kefir*** (Planned) Coconut milk kefir (70 cals) 1 x 1 cup Meal Recipe: -Coconut kefir.gl/u2u1y .Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Vanilla extract.25 x 2 tbsp Cinnamon.Organic (Navitas Naturals) (15 cals) 0. yam. “Is the fish wild or farmed?”) -Acceptable fats: coconut oil.5 tbsp Vanilla Whey Protein . -Restaurant Meat + Veggies Choose a meat and vegetable based dish at a restaurant. and a teaspoon of cinnamon. and turn down or avoid bread/chips if brought to the table. Ground (0 cals) 1 x 1 tsp Raw Cacao Powder . flax seed oil. without added sugars (Kevita is good brand) Dinner***Dinner: Sushi/Sashimi*** (Planned) Meal Recipe: Eat at a sushi restaurant. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Only include nigiri or healthy rolls (sources of starch/white rice) if a high volume day or if post workout. carrot. Let's Do Organic Unsweetened Organic (55 cals) 0. add full-fat coconut milk to desired texture. non-GMO sources -Acceptable proteins: anything from the Superhuman Food Pyramid at http://goo. squash. beet or other non-gluten. and instead eat your choice of sashimi and seaweed salad. not a vegetable oil and not batter-fried. leave creams. a handful of unsweetened coconut flakes. grass-fed butter. When it doubt. Special***Dessert: Healthy Chocolate Pudding*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Avocado Half (138 cals) 1 x 1/2 Almond Butter . avocado oil macadamia nut oil. dressings and sauces “on the side”. quinoa. pure (12 cals) 1 x 1 tsp . Avoid soy. and any fat that is 100% natural.25 x 2 tbsp Coconut Flakes. amaranth. millet.e. sweet potato. -Acceptable starches: rice.Raw (48 cals) 0. and remember these restaurant best practices: -Always substitute roasted vegetables for any bread or mashed potatoes.Raw (48 cals) 0. olive oil. edemame and fancy rolls with fried ingredients.

Yhould be breathing deep.swimoutlet.asp?Click=372508&ProductCode=3970 Breakfast***Breakfast: Sweet Potatoes or Yams with Sea Salt & Honey*** (Planned) Goat Kefir (40 cals) 0. Ride 3 miles at Zone 2. from indoor trainer to treadmill).swimoutlet. Swim : Hypoxic Swim Finisher Workout Description: At end of swim workout. 1-2 teaspoons carob or cocoa powder. with 10 seconds rest after each set -1x250 at maximum sustainable pace using Finis Front Mounted Snorkel with Cardio Cap attached Finis Snorkel: http://www.25 x 1 c. but this time at threshold Zone 4. Swim : Build Phase 400's Workout Description: Warm-up well. and a dash of natural vanilla extract.e. Sweet Potatoe. 4-6oz full fat coconut milk.com/ProductDetails.Meal Recipe: Blend together 1/2-1 sliced avocado.asp?Click=372508&ProductCode=1221 Cardio Cap: http://www. 1-2 teaspoons almond butter. then run 1 mile at Zone 2 (i. complete the following: -10x25 hypoxic "no-breather" sets. Then go back to the beginning and repeat one more time. 1 teaspoons cinnamon. then swim 4-5x400 with 10 second rests. Include 200m warmup and cooldown.com/ProductDetails. Use your CSS pace. Repeat. Saturday Brick : Build Phase Mini-Bricks Workout Description: This workout is best done indoors. but this time in Zone 3. Do again. 1-2 scoops of organic whey or vegan protein. in a gym or home gym setting. but not gasping. baked in skin (360 cals) 2 x 1 potato Sea Salt (0 cals) 1 x 1/4 tsp 1 TBSP Raw Honey (128 cals) 2 x 1 TBSP .

baked in skin (180 cals) 1 x 1 potato Steak Eye Fillet. grass-fed yogurt or kefir (if your gut tolerates dairy) and/or 1-2 tablespoons almond butter. a plastic knife and a plate from the deli and make yourself an avocado. include a piece of fresh.net/items/tianchi ) or Lifeshotz (http://www. nuts.be/0X7G5eOzGl4 OR eat 200-300 calories of jerky from US Wellness Meats: http://goo.) (80 cals) 1 x 1 Serving Parmigiano Reggiano (60 cals) 3 x 1 TBS Meal Recipe: If you're eating lunch on the go. you can include a dollop of organic. Grab a plastic fork. go into a grocery store and get an avocado.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Meal Description: Occasionally.pacificfit. Dinner***Dinner: Steak*** (Planned) Sweet Potatoe. to ensure higher likelihood of A2 cattle and less growth hormone). and gruyere (preferably from Europe. salt. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.gl/DAepv Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. fish and cheese plate! If this needs to be turned into a slightly higher carb preworkout meal. a "hard" artisan cheese.pacificfit. pepper and if dairy is tolerated. such as Parmigiano-Reggiano. following the instructions at: http://youtu. raw fruit. substitute something like liver for steak.net/items/natural-life-minerals/ ). . Lunch***Lunch: Grocery Store*** (Planned) Avocado Half (276 cals) 2 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Apple (Gala med. For added calories (especially prior to a 2+ hour training session or race). a can of sardines or packet of tuna or salmon or (if good breath is important) a few ounces of raw nuts. asiago. Bake or boil 1-2 sweet potatoes or yams and consume with sea salt and 1-2 tablespoons local raw honey or organic maple syrup.net/items/tianchi ). Snack***Snack: Afternoon Jerky*** (Planned) Meal Recipe: Make your own beef jerky. I do this once every couple weeks at least.Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race.

bison. if desired. Add tamari and honey or maple syrup. 1 tablespoon oregano. pasture-raised bacon 4 organic. and for additional carbohydrates in this is a post-workout meal or on a high volume day. and then fry in a medium sauté pan.or 9-inch square baking pan to about 1½-inch thickness. yam or sweet potato fries. and scrambled eggs. 1 tablespoon cayenne (optional and avoid if on gut-healing protocol).net/items/cocochia-snack-mix/ ). Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes. Stir and chill in refrigerator for 15-20 minutes. and grated parmesan. Makes about 10 rice cakes. local honey or organic maple syrup Salt and grated parmesan (cheese is optional) Combine rice and water in a rice cooker or cook rice over stove. chop up bacon before frying.com ). steamed or sautéed vegetables. press into an 8. mix 25-50 EnergyBits (use 10% discount code “BEN” at http://www.1-2 per hour*** (Planned) Maple Syrup (80 cals) 2 x Tbsp. Top with salt to taste. While rice is cooking. Make a seasoning powder of 1 teaspoon garlic powder. drain off fat and soak up excess fat with paper towels. 2 tablespoons paprika. Sunday . In a large bowl or in the rice cooker bowl. pastured eggs 2 tablespoons tamari 2 tablespoons raw. combine the cooked rice.Organic (Navitas Naturals) (30 cals) 0.EnergyBits. or grill (preferably on lower heat).Meal Recipe: Choose a grass-fed cut of beef. 1 teaspoon black pepper. After mixing. 1 Large Whole Egg (320 cals) 4 x 1 Egg Tamari (22 cals) 2 x Tablespoon calrose rice (310 cals) 2 x 1 cup Bacon Slice (215 cals) 5 x 1 slice. Saute meat on castiron skillet in ghee or butter. Serve roasted.5 tbsp Energy Bits (100 cals) 1 x 2 sqaures Chia Seed (180 cals) 3 x 1 tbsp Meal Recipe: In a small bowl. Beat the eggs in a small bowl and then scramble in a sauté pan (use butter. 1 tablespoon thyme. 2 teaspoons carob or cocoa powder. Cut and wrap individual cakes in aluminum foil to carry on training session. Special***Dessert: Coconut-Chocolate. ghee. 4-6oz full fat coconut milk and 2-3 tablespoons chia seeds or a packet of Cocochia Snack Mix (http://pacificfit.5 x 2. 1 teaspoon white pepper and 1 teaspoon sea salt. cooked Meal Recipe: 2 cups uncooked calrose or other medium-grain “sticky” rice 3 cups water 8 ounces local. venison or buffalo. or scramble in bacon fat). elk. bacon. When crispy. coconut oil or olive oil for scrambling.Chia Blend*** (Planned) Raw Cacao Powder . serve with a baked sweet potato. Special***90+ minute workouts only: Rice Cakes .

Strength : Electrostimulation Set . increased frequency stimulation as your tolerance improves. Proceed through entire strength set. Ride flats. Challenge yourself. since even though the grains are . This is not to be consumed if you are on a gut healing diet.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength".Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon Baking Soda (0 cals) 1 x 1 Teaspoon Cooked Quinoa (666 cals) 3 x 1cup Vanilla extract.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". downhills and uphills at steady pace. Breakfast***Breakfast: Waffles or Pancakes*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Pasture Butter . then complete 3-5x30 second efforts at the highest cadence possible without bouncing in the saddle. shift into second chain ring and easy gear. but you should have a goal of getting above 120rpm for the entire 30 seconds.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo.Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. How high can you go? 130? 150? Full recovery after each effort. Place frequency stimulation as high as you can handle without pain. Proceed through entire strength set. pure (12 cals) 1 x 1 tsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. Try to choose hilly course. You can use a cyclocomputer if you would like to keep track. increased frequency stimulation as your tolerance improves. Bike : Extreme Cadence Neuromuscular Finisher Workout Description: At end of today's ride. trying to keep power and heart rate constant. Place frequency stimulation as high as you can handle without pain. Strength : Electrostimulation Set .Bike : Build Phase: "ABP" Ride Workout Description: 75-90 minute "Always Be Pushing" ride in Zone 3.

1/4 cup organic whey protein. oats or buckwheat. tomato. take 3 cups of your sprouted. healthy meat of choice. Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. 1/8 cup organic alone flour. 2 teaspoons baking soda and 1 tablespoon vanilla. To make mayo. quinoa. salt and pepper to taste. Why not just make your own bread? It's simple: pre-heat your oven to 375. 3. fermented grain. Wellness Meats Beef Pemmican . While oven is heating.Honey/Cherry Free (400 cals) 1 x 1 bar Meal Recipe: Eat 1/21 piece of organic. you need to be careful to avoid modern grains and wheat.Wash them with water four or five time and leave to soak them in filtered water over night in a glass bowl with a plate on top. This batter works for pancakes as well. grass-fed yogurt or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of your choice. a dollop of organic.gl/DAepv Snack***Snack: Mid Morning Bone Broth*** (Planned) . heathy mayo. a teaspoon of sea salt and a teaspoon of being powder. For your recipe. Use in your favorite waffle iron. simply blend 1 whole egg. You can fill your sandwich with avocado. Begin by sprouting and fermenting millet.S. asiago or gruyere. Snack***Snack: Afternoon Pemmican*** (Planned) U. 2. 1 tablespoon lemon juice. Spread this mixture thin on a greased baking sheet (brushing with olive oil is fine) and bake for 15 minutes. Due to the added carbohydrate content. 3 4 tablespoons grass-fed butter or coconut oil. To sprout and ferment your grains: 1. Rinse the grains and strain out the water. an artisanal hard cheese such as parmesan. or avocado oil (you'll see it thicken as you add oil). they may still aggravate a damaged gut.soaked and sprouted. sandwiches are to be consumed on higher volume days only. add 4 organic pastured eggs.25 x medium 4oz Chicken Breast (110 cals) 1 x breast Parmigiano Reggiano (20 cals) 1 x 1 TBS Meal Recipe: If you must have a sandwich. macadamia nut oil. salt and pepper while slowly adding 1 cup of olive oil. 5 pastured eggs. They are now ready to use. Lunch***Lunch: Sandwich*** (Planned) Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (6 cals) 0. pastured pemmican from US Wellness Meats: http://goo. mix in a mixing bowl 1/4 cup coconut oil (melted). In the morning wash and rinse your grains thoroughly and cover with filtered water again. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 24 hours. Serve with grass-fed butter or almond butter.

Mix in 1 tablespoon of soy sauce. 1 tablespoon of chopped scallion. If using dried gosari. chopped Garlic (clove) (28 cals) 7 x 1 clove Mung Organic Bean Sprouts Jonathan (60 cals) 2 x 1 cup sesame seeds hulled (120 cals) 2 x one tbsp Meal Recipe: Although this traditional Korean recipe takes a significant amount of prep time. Lean Only.3 minutes over high heat. 2 teaspoons of Honey. rib eye or sirloin (substitute shiitake mushrooms if you want to skip meat) 16 oz soybean sprouts or mung bean sprouts 2 cucumbers 2 zucchinis 2 carrots 1 large bunch spinach 2 cups boiled gosari* (fern brake) 4 eggs 7 garlic cloves 2 or 3 scallions.Meal Recipe: -1.5 cups bone broth (see instructions at http://www. 2 teaspoons of sesame oil. and a pinch of pepper. Gosari (Fern brake): Cut into 3-inch lengths.) Beef: Cut into thin 2-inch long strips. 1 clove garlic minced. 2 cloves garlic minced. You will need: 3 cups white rice 1/2 lb grass-fed beef. . macadamia nut or olive oil for about 5 minutes over medium heat. Sauté in a skillet with 1 tablespoon of coconut. you can make a big batch at the beginning of the week and dig into it multiple times for lunch leftovers. chopped 2 tablespoons sesame seeds (*Boiled gosari is sold in Korean/Asian markets. and a pinch of pepper. Marinate for 20 minutes.westonaprice. 1/2 teaspoon of sesame seeds.1. Season with 2 tablespoons of soy sauce. Sauté in a skillet for 2 . 1 teaspoon of rice wine (optional). 1 tablespoon of sesame oil. Raw (Clone) (271 cals) 8 x 1 Ounce 1 cup cooked white rice (726 cals) 3 x 1 cup cooked Cucumber (87 cals) 4 x 1/2 a cucumber Scallions 1/4 cup (16 cals) 2 x 1/4cup. Let stand for 10 minutes.org/food-features/broth-isbeautiful ) Dinner***Dinner: Bimbimnap*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Baby Spinach Baby Spinach (40 cals) 4 x 2 Cups 100% Grass Fed Organic Beef. soak several hours until soft and simmer over medium heat for 30 minutes until tender.

sprinkling salt and pepper to taste. Toss with 1 tablespoon of chopped scallion. mix and consume 1-2 servings UCAN and 1-2 servings Energy28 per hour. Drain quickly and shock in cold water. Cucumbers: Cut the cucumbers in half lengthwise and then thinly slice crosswise. Top with an egg (fried sunny-side up in coconut oil) and serve with a touch of red pepper paste sauce. along with 5 Master Amino Pattern capsules per hour. 1 tablespoon of sugar. Cook the rice in a rice cooker or following package directions. 30 .2 minutes over medium high heat. Carrots: Julienne the carrots into match sticks. Add 1 tablespoon of sesame oil. you may also consume 1/2-1 bar at the end of each hour. 1/2 teaspoon of sesame seeds.15 minutes. If this is a bike ride. Drain again. Zucchinis: Cut the zucchinis in half lengthwise and then thinly slice crosswise. Squeeze out excess liquid. Sauté in a lightly oiled skillet for 1 .Plain (220 cals) 2 x 1 Packet Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: In a flask or bottle. sea salt and pepper to taste.2 minutes over medium high heat. Prepare all other ingredients above as rice cooks. Add 1 tablespoon of chopped scallion and 1 clove garlic minced. Squeeze out excess liquid from salted zucchini by hand. Nicely arrange a small amount of each prepared vegetable and beef over the rice. Assemble: Place a 1/2-1 cup of cooked rice in a big bowl. Generously sprinkle salt over sliced zucchinis and set aside for 10 .40 seconds.net to get these in a bundled package. Toss with 1 clove garlic minced.Soy bean sprouts: Bring 1 cup of water to a boil with a teaspoon of salt. 1 teaspoon of sesame oil. Sauté in a lightly oiled skillet for 1. See Endurance Pack at http://www. Hammer bar or Larabar. Red pepper paste (gochujang) sauce: Stir together 4 tablespoons of Korean red pepper paste (gochujang). 1 clove garlic minced. using a little less water than called for (the rice for bibimbap should be a little drier than usual for best results). 1 teaspoon of sesame oil. Special*** 90+ minute workouts only: UCAN + Energy 28 + MAP*** (Planned) Generation UCAN . 1 clove garlic minced. and salt and pepper to taste. Squeeze out water.15 minutes. Drain quickly and shock in cold water to stop cooking. 1 teaspoon sesame oil and 1/2 teaspoon of sesame seeds. Bonk Breaker bar.PacificFit. 1 tablespoon of sesame and 3 tablespoons of water. 1/2 teaspoon of sesame seeds and salt and pepper to taste. Spinach: Blanch the spinach in salted boiling water only until wilted. such as a Cocochia bar. Add the bean sprouts and boil for 3 minutes. Drizzle a little more sesame oil over. Cut into 3-inch lengths. Generously sprinkle salt over sliced cucumbers and set aside for 10 . Special***Dessert: Coconut Ice Cream (requires ice cream maker)*** (Planned) . Toss with 1 tablespoon of chopped scallion.

and have ONE day. and whisk again. add 2 cans full fat coconut milk. pure (24 cals) 2 x 1 tsp Meal Recipe: Whisk 4 pastured egg yolks. Pour this mixture into a medium saucepan and stir on medium heat until liquid thickens (around 8-10 minutes). and also links to more recipes for you to try. Do not boil. Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. It looks very similar to this week during base training. vary up dinner. Remove from heat and cool. where I will try more new foods or recipes. usually a weekend. See attached meal plan document if you would like a printable list. snack and lunch nearly every day. Monday Other : Build Week Meal Plan with Less Variety Workout Description: I personally eat the SAME thing for breakfast. Do every day this week. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: . Add 2 teaspoons pure vanilla extra and pure stevia extract to taste. Put into an ice cream maker and follow manufacturer's instructions.1 Large Whole Egg (320 cals) 4 x 1 Egg Coconut Milk (1432 cals) 4 x Half Can Vanilla extract.

com/watch?v=_XxYq-ZkUQw . Between each.youtube.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. Next do 1x50 reps side lying leg raise per side: http://www. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. recovery for 60-120 seconds with easy aerobic pedaling. Try to do the entire circuit 2x through if time permits.between 100 (easy) and 150 (advanced).Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Build Phase Bicycle Cadence Efforts Workout Description: This is best on a trainer or a flat stretch of road.Raw (95 cals) 0. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp . Next.5 x 2 tbsp Coconut Flakes. Finish with 2 minutes front plank. Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter .html . then complete 10x1 minute efforts at as high a cadence as possible . Warm-up well.html . Use an easy gear and focus on turnover. With an elastic band or light dumbbell. do 1x50 reps dumbbell or elastic band front raises: http://www. Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. do 1x50 reps external rotation each side: http://www.net/WeightExercises/DeltoidAnterior/DBFrontRaise. No bouncing in saddle. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. 20 seconds cold for 10x through.exrx.exrx. not heart rate or power. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. In addition. Cool-down with 5-10 minutes Zone 3 riding.

1 teaspoon cinnamon.pacificfit. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . add full-fat coconut milk to desired texture. . Let's Do Organic Unsweetened Organic (55 cals) 0. and any other chopped vegetables of choice (for added crunch. a squeeze of lemon juice. a handful of unsweetened coconut flakes. 1/2-1 can sardines (with oil).net/items/cocochia-snack-mix/ ).5 x 3 Tbsp Cinnamon. You can blend this. use celery or carrots). 1-2 tablespoons almond butter.Meal Recipe: This meal is easily digested up to an hour before a workout. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. along with 1-2 teaspoons almond butter.pacificfit. shake it in a mixer bottle.Raw (48 cals) 0. or simply stir it all together with a spoon. 1/2-1 sliced tomatoes or handful cherry tomatoes. you can use organic yogurt or kefir if your stomach tolerates dairy. a tablespoon of chia seeds. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. and sea salt and black pepper to taste. As an alternative to coconut milk.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.net/items/tianchi ). Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. and a handful of coconut flakes (unsweetened). or can be used as a quick postworkout meal.25 x 2 tbsp Coconut Flakes. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. add 1/2-1 sliced avocado. Top with a handful of pumpkin seeds. and a teaspoon of cinnamon.net/items/natural-life-minerals/ ).net/items/tianchi ) or Lifeshotz (http://www.

sea salt and pepper on wild salmon). Beans. The next time you make rice or beans. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening.EnergyBits. Eat 50100 EnergyBits (pop them like popcorn). For rice and beans. then get right back on the treadmill and do another sprint.pacificfit. Cool-down with another 10-15 minutes of easy running with a focus on high cadence and good form.com . Each time you make rice or beans it will have lower phytic acid content when you use this recycling method. Use 10% discount code “BEN” at http://www. kale. Repeat the cycle. Served With Rice. steam brussel sprouts. bok choy. you must soak and ferment in order to reduce digestive inhibitors. cauliflower. get off the treadmill and do 10 pushups. and Steamed Vegetable of Choice*** (Planned) Black Beans (100 cals) 1 x 1 2 Cup Broccoli (40 cals) 2 x 1 Cup Baby Bok Choy (10 cals) 1 x 1 cup Kale (68 cals) 2 x 1 cup Alaska Wild Salmon Filet (Grilled) (324 cals) 1 x 1 filet Meal Recipe: This is a relatively flexible meal. then run 10x30 seconds at maximum pace.Dinner***Dinner: Fish. Here is how: soak brown rice or bean of choice (such as white bean or black bean) in filtered water for approximately 24 hours at room temperature without changing water (more precise soak time for beans and grains can be found at http://www. Warm-up with 10-15 minutes easy running. This is a fantastic way to quell your appetite in the evening. Swim : Ankle Band/Snorkel/Hypoxic Swim Workout . Set aside and refrigerate 10% of the soaking liquid and discard the rest of the liquid. and 10 bicycle crunches. Tuesday Run : Build Phase Hurricane Run Sprint Workout Workout Description: Do this workout on a treadmill. add that soaking liquid that you set aside from the last batch to the new soaking water at the beginning of the soaking process.net/soak-time ). Use a wild caught fish and prepare as desired (recommend dill. or other nutrient-rich vegetable of choice. After each sprint. 10 mountain climbers. swiss chard. all out sprint. Cook the rice or bean as desired. broccoli. For vegetables.

net/items/cocochia-snack-mix/ ). but eventually remove the pull buoy. or on as few breaths as possible. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. Next. and a handful of coconut flakes (unsweetened). focusing on body rotation and reach. Relax! What can you do to maximize oxygen utilization? Kick less? Glide more? Glide less? Experiment. shake it in a mixer bottle. Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . After 8-10x25 ankle band. Press your chest down and focus on fast acceleration of your hands into the water so you can maintain forward momentum. or can be used as a quick postworkout meal. trying to travel the full 25 without breathing. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). Finally.5 x 2 tbsp Coconut Flakes. or simply stir it all together with a spoon. you can use organic yogurt or kefir if your stomach tolerates dairy. You can blend this. 1 teaspoon cinnamon. You can use a pull buoy if you have trouble with this one. swim 8-10x25 "hypoxic" sets. Sprint! Full recovery after each. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit.Workout Description: Warm-up with 200-500 easy swimming. easy swimming. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup . then progresss to 8-10x25 with an ankle band basically you can just use a bike tube to tie your ankles together. 1-2 tablespoons almond butter. a tablespoon of chia seeds. Swim these as hard as you can without sacrificing form. As an alternative to coconut milk. swim 8-10x25 as hard as possible.Raw (95 cals) 0. Cool-down with 200-500 relaxed. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. Swim these at about 85% intensity. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. put on a swim snorkel and swim 8-10x25 with a swim snorkel.

net/items/tianchi ) or Lifeshotz (http://www. add full-fat coconut milk to desired texture. cauliflower. along with 1-2 teaspoons almond butter. Place broccoli florets and chicken pieces into a 9×13 baking dish. but for 3-4 people. Dinner***Dinner: Easy Chicken Dinner*** (Planned) Broccoli (200 cals) 10 x 1 Cup 4oz Chicken Breast (440 cals) 4 x breast Kirkland Olive Oil (500 cals) 4 x 1 tbsp Balsamic Vinegar (123 cals) 3 x Tablespoon Meal Recipe: Simply reduce number of ingredients to adjust for the number of people eating.Meal Recipe: Over a bed of mixed greens or spinach. yam. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein.5 x 3 Tbsp Cinnamon. Top with a handful of pumpkin seeds. and any other chopped vegetables of choice (for added crunch. and a teaspoon of cinnamon. white rice. 1/2-1 sliced tomatoes or handful cherry tomatoes.net/items/natural-life-minerals/ ). serve with sweet potato.pacificfit. 1/2-1 can sardines (with oil). use celery or carrots). to taste Preheat oven to 375 degrees. you'll need: 3-4 chicken thighs or breasts 5-6 heads of broccoli. chopped into florets 4-5 tablespoons regular olive oil 2-3 tablespoons balsamic vinegar 1 teaspoon garlic powder Sea salt and black pepper.25 x 2 tbsp Coconut Flakes. serve with steamed carrots. Pour olive oil and balsamic vinegar over chicken and broccoli. . Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. a handful of unsweetened coconut flakes. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . a squeeze of lemon juice. parsnips or beets in salt and olive oil. Then season with garlic powder. Mix around to help coat the broccoli and chicken. Let's Do Organic Unsweetened Organic (55 cals) 0. and sea salt and black pepper to taste. If post-workout or higher volume day. or if on lower volume day or not-post workout.Raw (48 cals) 0. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. add 1/2-1 sliced avocado. salt and pepper. Bake for 20-25 minutes or until chicken is cooked through.net/items/tianchi ).pacificfit.

Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. use 60–65% weight. Cool-down: Hold each of the following stretches for 6–20 seconds. 1–3x through. with 60–90 sec rest after each set. If you are in Race or Taper weeks. Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12.com. If heart rate is high or breathing is difficult. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: . Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. complete 3–5 minutes of light aerobic activity prior to the stretches. Wednesday Custom : Full Body Power Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. then complete the following exercises. Any other phase. cycling or elliptical trainer. Main Set: Complete the following exercises as a circuit. Use 10% discount code “BEN” at http://www.EnergyBits. This is a fantastic way to quell your appetite in the evening. use 85– 90% weight. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10.Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12. Eat 50100 EnergyBits (pop them like popcorn).

Tempo: explosive Main Set: Push Press: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. Tempo: explosive Main Set: Clean: Step 1: Reps: 4-6. Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. Tempo: explosive Main Set: Pull-Ups: Step 1: Reps: 4-6. Tempo: control Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: fluent Main Set: Dumbbell Press: Step 1: Reps: 4-6. Tempo: control Cool-down: Standing. Tempo: explosive Cool-down: Lunging Hip Flexor: Step 1: Reps: 1.Step 1: Reps: 10-12. Tempo: control . Tempo: explosive Main Set: Squat: Step 1: Reps: 4-6. Seated or Lying Hamstring: Step 1: Reps: 1. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1. Tempo: explosive Main Set: Deadlift: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1.

1/2-1 sliced tomatoes or handful cherry tomatoes.Raw (48 cals) 0. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. HR not very important to observe but should be somewhere in Zones 3-4. use celery or carrots). a tablespoon of chia seeds. and any other chopped vegetables of choice (for added crunch.25 x 2 tbsp Coconut Flakes. and sea salt and black pepper to taste. 1-2 tablespoons almond butter. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. add 1/2-1 sliced avocado.5 x 3 Tbsp . Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. You can blend this. 1/2-1 can sardines (with oil). shake it in a mixer bottle. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened).Bike : Build Phase Big Gear Bike Climbs Workout Description: Warm-up for 5-10 minutes.5 x 2 tbsp Coconut Flakes. or can be used as a quick postworkout meal. a squeeze of lemon juice.net/items/cocochia-snack-mix/ ). then (indoors or outdoors) do 2-3x8-10 minute climbs at just 5060rpm to build strength. 5 minutes easy spinning at 90+rpm between each. Let's Do Organic Unsweetened Organic (55 cals) 0. you can use organic yogurt or kefir if your stomach tolerates dairy. Top with a handful of pumpkin seeds. and a handful of coconut flakes (unsweetened). or simply stir it all together with a spoon. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit.Raw (95 cals) 0. 1 teaspoon cinnamon. As an alternative to coconut milk.

85% Lindt (210 cals) 1 x 4 squares Almond Butter . garlic and dill.net/items/tianchi ). add full-fat coconut milk to desired texture. cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork. vinegar. crumbled Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp Dill. and a teaspoon of cinnamon. Grass-Fed Butter. 1 lb. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.Raw (190 cals) 1 x 2 tbsp Meal Recipe: .pacificfit.net/items/natural-life-minerals/). 1 Garlic. Serve over cooked white rice and mixed greens or a salad of choice. 2 sprigs or a half teaspoon dried Salmon filet. Bring to a simmer. serve with the butter sauce poured over it. Dinner***Dinner: Poached Salmon*** (Planned) SPICES. so will be enough for 2-3 meals .bengreenfieldfitness. Salt and pepper wild salmon filet and put it in the bottom of a skillet.Cinnamon.net/items/tianchi ) or Lifeshotz (http://www. Add the wine. bay leaf. a handful of unsweetened coconut flakes. 1 tablespoon Bay leaf. along with 1-2 teaspoons almond butter.BAY LEAF (6 cals) 1 x 1 tbsp. Salt Pepper White wine.and leftovers can be refrigerated for 2-3 days. melt the butter in a saucepan and add the lemon juice. 1/2 juiced Special***Dessert: Dark Chocolate w/Nut Butter*** (Planned) Dark Chocolate . or sweet potato fries: http://www. When the salmon is ready.pacificfit. fresh (16 cals) 4 x 1 Tbsp white wine (108 cals) 1 x 1 cups Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3.com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries. fresh (0 cals) 2 x 1 Tbsp Lemon Juice. 1 clove sliced Dill. along with a sweet potato or yam. While the salmon is cooking. 2 tablespoons Lemon. 1 cup White wine vinegar.0 Oz Pasture Butter .Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon Meal Recipe: This recipe uses 1lb of salmon. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. not extra virgin olive oil). Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.

then cool-down well.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. a tablespoon of chia seeds. 10-20 seconds recovery between each. Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Swim : Paddles and Fins Swim Workout Workout Description: Warm-up with easy 200-500m effort. run another 10-15 minutes in Zones 2-3 focusing on high cadence and relaxed form. You can also do this outdoor on a slight decline.Eat 1/4-1/2 bar dark (85%+) chocolate dipped into 1-2 teaspoons of almond or cashew butter. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout.Raw (95 cals) 0. Full jog recovery after each effort. then swim 8-10x25 fast using a paddle in just one hand (the Finis agility paddles are good. You can blend this. you can use organic yogurt or kefir if your stomach tolerates dairy. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit.net/items/cocochia-snack-mix/ ). After you finish the overspeed efforts. Thursday Run : Build Phase Treadmill or Downhill Overspeed Training Workout Description: Warm-up 5-10 minutes. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. As an alternative to coconut milk. Lunch***Lunch: Sardine Salad*** (Planned) .5 x 2 tbsp Coconut Flakes. and a handful of coconut flakes (unsweetened). then complete 8-10 30-60 second efforts during which you bring a treadmill set at 0% incline up to a high speed that gives you a fast turnover in the feet that is 90-100rpm. Try to choose a soft surface. Finish with another 8-10x50 at maximum sustainable pace. Be sure to lean forward and RELAX focusing on fast feet and a high cadence. or simply stir it all together with a spoon. see http://pacificfit.net/items/performance-gear/ ) and a fin on just one foot (the Zoomer fins are good). Then switch the paddle/fin to the opposite arm/leg and repeat the 8-10x25. 1 teaspoon cinnamon. such as a golf course. Then swim 8-10x50 as fast as you can possible maintain with good form. or can be used as a quick postworkout meal. 1-2 tablespoons almond butter. shake it in a mixer bottle.

Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. Top with a handful of pumpkin seeds. along with 1-2 teaspoons almond butter. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. 1/2-1 sliced tomatoes or handful cherry tomatoes. and any other chopped vegetables of choice (for added crunch. add full-fat coconut milk to desired texture. Let's Do Organic Unsweetened Organic (55 cals) 0.25 x 1/4 Cup Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (26 cals) 1 x medium 4oz Chicken Breast (110 cals) 1 x breast Scallions 1/4 cup (8 cals) 1 x 1/4cup. a squeeze of lemon juice. 1/2-1 can sardines (with oil).5 x 3 Tbsp Cinnamon. cooked Meal Recipe: . add 1/2-1 sliced avocado.25 x 2 tbsp Coconut Flakes.net/items/tianchi ) or Lifeshotz (http://www.pacificfit.net/items/tianchi ).pacificfit. and sea salt and black pepper to taste. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter .Raw (48 cals) 0.net/items/natural-life-minerals/ ). Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Almonds Slivered (43 cals) 0. use celery or carrots). fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: Over a bed of mixed greens or spinach. a handful of unsweetened coconut flakes. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. and a teaspoon of cinnamon. chopped Bacon Slice (129 cals) 3 x 1 slice.

1 scallion (green onion). Body weight only. 1/2 tablespoons diced almonds or chopped walnuts. focusing on the FRONT leg doing the work) -Plank (for this one. hardboiled. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: . moving as slowly as you possibly can. pastured). Break the lettuce apart and add all ingredients. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening.com. seated row machine. pastured eggs. Eat 50100 EnergyBits (pop them like popcorn). free-range chicken or shrimp. For this salad. but you can do suspension strap row. choose 4-6oz grass-fed beef. cables.Good choice as a low carbohydrate meal for non-afternoon/evening workout days. This is a fantastic way to quell your appetite in the evening. Friday Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises. Exercises: -Squat -Push-up -Lunge (one rep per side. Dress with olive oil.EnergyBits. you just hold a front plank position) -Row or Pull-ups (varies. Start with taking 60 second to complete each exercise. 1 small tomato. use 2-3 chopped. or a pull-up bar) This workout takes a ton of focus. For additional meat. 1/2-1 avocado. 2-3 strips cooked and crumbled bacon (organic. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. Use 10% discount code “BEN” at http://www. and romaine or butter leaf lettuce. lemon juice and sea salt/black pepper to taste. 1/2 red onion.

or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. You can blend this.5 x 1 tbsp Parmigiano Reggiano (20 cals) 1 x 1 TBS Egg yolk (108 cals) 2 x One large Chopped Walnuts (760 cals) 4 x 1/4 cup Baby Romaine Lettuce (120 cals) 6 x 1 cup . you can use organic yogurt or kefir if your stomach tolerates dairy.5 x 2 tbsp Coconut Flakes. As an alternative to coconut milk.Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Lunch***Lunch: Caesar Salad*** (Planned) Bertolli Extra Virgin Olive Oil (240 cals) 4 x 1 Tbs Lemon Juice. shake it in a mixer bottle. or simply stir it all together with a spoon.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. and a handful of coconut flakes (unsweetened).Raw (95 cals) 0. 1 teaspoon cinnamon. 1-2 tablespoons almond butter.net/items/cocochia-snack-mix/ ). Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. or can be used as a quick postworkout meal. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. fresh (10 cals) 2.5 x 1 Tbsp Garlic (clove) (8 cals) 2 x 1 clove Fish Sauce (5 cals) 0. a tablespoon of chia seeds.

Only include nigiri or healthy rolls (sources of starch/white rice) if a high volume day or if post workout.net/items/natural-life-minerals/ ). edemame and fancy rolls with fried ingredients. beet or other non-gluten. 1 tsp Thai fish sauce.net/items/tianchi ). quinoa. mix 2 egg yolks.gl/u2u1y . non-GMO sources -Acceptable proteins: anything from the Superhuman Food Pyramid at http://goo.pacificfit. 2 cloves garlic. Dinner***Dinner: Sushi/Sashimi*** (Planned) Meal Recipe: Eat at a sushi restaurant. Avoid soy. and remember these restaurant best practices: -Always substitute roasted vegetables for any bread or mashed potatoes. amaranth. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. but check and cover your bases from an organic standpoint whenever possible (i.net/items/tianchi ) or Lifeshotz (http://www. carrot. Snack***Snack: Afternoon Protein Parfait*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . -Acceptable starches: rice. a handful of unsweetened coconut flakes. and a teaspoon of cinnamon.Meal Recipe: is will make 2 servings. and instead eat your choice of sashimi and seaweed salad. add full-fat coconut milk to desired texture. squash. If your stomach tolerates dairy. add several pinches of Parmigiano Reggiano (Parmesan) or Pecorino Romano cheese.5 x 3 Tbsp Cinnamon.pacificfit. yam. Top with a 12 handfuls of chopped walnuts. and pour over your choice of a head of Romaine lettuce or several large handfuls mixed greens. -Restaurant Meat + Veggies Choose a meat and vegetable based dish at a restaurant. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. Add several pinches of sea salt and black pepper. juice of one lemon. so cut in half if it's just for you. along with 1-2 teaspoons almond butter.Raw (48 cals) 0. In a large mixing bowl. sweet potato. and Dijon mustard. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Let's Do Organic Unsweetened Organic (55 cals) 0.25 x 2 tbsp Coconut Flakes. millet.e. ¼ cup olive oil. “Is the fish wild or farmed?”) . and turn down or avoid bread/chips if brought to the table.

1 teaspoons cinnamon. avocado oil macadamia nut oil.Organic (Navitas Naturals) (15 cals) 0. flax seed oil. from indoor trainer to treadmill).e. leave creams. Ground (0 cals) 1 x 1 tsp Raw Cacao Powder . but this time at threshold Zone 4. pure (12 cals) 1 x 1 tsp Meal Recipe: Blend together 1/2-1 sliced avocado. with 10 seconds rest after each set -1x250 at maximum sustainable pace using Finis Front Mounted Snorkel with Cardio Cap attached . and any fat that is 100% natural. not a vegetable oil and not batter-fried. Ride 3 miles at Zone 2. dressings and sauces “on the side”. Use CSS Pace and breathe deeply but not gasping. and a dash of natural vanilla extract. Saturday Brick : Build Phase Mini-Bricks Workout Description: This workout is best done indoors. 1-2 scoops of organic whey or vegan protein. Swim : Hypoxic Swim Finisher Workout Description: At end of swim workout. Other : Build Phase 800's Swim Workout Description: Good warm-up. complete the following: -10x25 hypoxic "no-breather" sets.Raw (48 cals) 0. Then go back to the beginning and repeat one more time.-Acceptable fats: coconut oil.5 tbsp Vanilla Whey Protein . 200m cooldown. in a gym or home gym setting. 1-2 teaspoons carob or cocoa powder. 4-6oz full fat coconut milk. olive oil. then run 1 mile at Zone 2 (i. Special***Dessert: Healthy Chocolate Pudding*** (Planned) Coconut Milk (100 cals) 1 x 1/4 cup Avocado Half (138 cals) 1 x 1/2 Almond Butter . When it doubt. Repeat. Do again.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Vanilla extract. 1-2 teaspoons almond butter. then 3-4x800 with 15s rest. grass-fed butter.25 x 2 tbsp Cinnamon.25 x 2. but this time in Zone 3.

com/ProductDetails. to ensure higher likelihood of A2 cattle and less growth hormone). a can of sardines or packet of tuna or salmon or (if good breath is important) a few ounces of raw nuts.com/ProductDetails. Grab a plastic fork.pacificfit. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. such as Parmigiano-Reggiano.swimoutlet.asp?Click=372508&ProductCode=3970 Breakfast***Breakfast: Sweet Potatoes or Yams with Sea Salt & Honey*** (Planned) Goat Kefir (40 cals) 0. raw fruit. and gruyere (preferably from Europe.25 x 1 c. asiago.net/items/natural-life-minerals/ ).) (80 cals) 1 x 1 Serving Parmigiano Reggiano (60 cals) 3 x 1 TBS Meal Recipe: If you're eating lunch on the go. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.pacificfit. salt. go into a grocery store and get an avocado. baked in skin (360 cals) 2 x 1 potato Sea Salt (0 cals) 1 x 1/4 tsp 1 TBSP Raw Honey (128 cals) 2 x 1 TBSP Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. pepper and if dairy is tolerated. a "hard" artisan cheese. fish and cheese plate! If this needs to be turned into a slightly higher carb preworkout meal. Snack***Snack: Supergreens/Superberry*** (Planned) .net/items/tianchi ) or Lifeshotz (http://www.Finis Snorkel: http://www. Sweet Potatoe.swimoutlet.asp?Click=372508&ProductCode=1221 Cardio Cap: http://www. grass-fed yogurt or kefir (if your gut tolerates dairy) and/or 1-2 tablespoons almond butter.net/items/tianchi ). Lunch***Lunch: Grocery Store*** (Planned) Avocado Half (276 cals) 2 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Apple (Gala med. include a piece of fresh. nuts. a plastic knife and a plate from the deli and make yourself an avocado. Bake or boil 1-2 sweet potatoes or yams and consume with sea salt and 1-2 tablespoons local raw honey or organic maple syrup. you can include a dollop of organic. For added calories (especially prior to a 2+ hour training session or race).

As an alternative to coconut milk.Chia Blend*** (Planned) Raw Cacao Powder . substitute something like liver for steak. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. Saute meat on castiron skillet in ghee or butter. and for additional carbohydrates in this is a post-workout meal or on a high volume day. or grill (preferably on lower heat). serve with a baked sweet potato. Special***Dessert: Coconut-Chocolate. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. Serve roasted. 2 teaspoons carob or cocoa powder. 1 teaspoon black pepper. Dinner***Dinner: Steak*** (Planned) Sweet Potatoe. baked in skin (180 cals) 1 x 1 potato Steak Eye Fillet.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Meal Comments: Occasionally. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. or can be used as a quick postworkout meal. shake it in a mixer bottle. a tablespoon of chia seeds. or simply stir it all together with a spoon.5 tbsp Energy Bits (100 cals) 1 x 2 sqaures Chia Seed (180 cals) 3 x 1 tbsp Meal Recipe: In a small bowl. 1 tablespoon thyme. Make a seasoning powder of 1 teaspoon garlic powder. Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes.5 x 2 tbsp Coconut Flakes. Meal Recipe: Choose a grass-fed cut of beef. 1 teaspoon cinnamon. and a handful of coconut flakes (unsweetened).EnergyBits. 4-6oz full fat coconut milk .Organic (Navitas Naturals) (30 cals) 0.Raw (95 cals) 0. venison or buffalo.com ).net/items/cocochia-snack-mix/ ). 1 teaspoon white pepper and 1 teaspoon sea salt. 1 tablespoon oregano. you can use organic yogurt or kefir if your stomach tolerates dairy. yam or sweet potato fries.5 x 2. 2 tablespoons paprika. 1 tablespoon cayenne (optional and avoid if on gut-healing protocol). mix 25-50 EnergyBits (use 10% discount code “BEN” at http://www. 1-2 tablespoons almond butter.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened). steamed or sautéed vegetables. bison.Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . You can blend this. elk. I do this once every couple weeks at least.

Grass Fed Pasture Raised Organic (440 cals) 4 x 1 Tablespoon . Challenge yourself. downhills and uphills at steady pace. or scramble in bacon fat). press into an 8. Sunday Bike : Build Phase: "ABP" Ride Workout Description: 75-90 minute "Always Be Pushing" ride in Zone 3.1-2 per hour*** (Planned) Maple Syrup (80 cals) 2 x Tbsp. While rice is cooking. then complete 3-5x30 second efforts at the highest cadence possible without bouncing in the saddle. Cut and wrap individual cakes in aluminum foil to carry on training session. trying to keep power and heart rate constant. shift into second chain ring and easy gear. combine the cooked rice. and scrambled eggs. 1 Large Whole Egg (320 cals) 4 x 1 Egg Tamari (22 cals) 2 x Tablespoon calrose rice (310 cals) 2 x 1 cup Bacon Slice (215 cals) 5 x 1 slice. chop up bacon before frying. Stir and chill in refrigerator for 15-20 minutes. if desired. Ride flats. but you should have a goal of getting above 120rpm for the entire 30 seconds. In a large bowl or in the rice cooker bowl.and 2-3 tablespoons chia seeds or a packet of Cocochia Snack Mix (http://pacificfit. drain off fat and soak up excess fat with paper towels. When crispy. Add tamari and honey or maple syrup. You can use a cyclocomputer if you would like to keep track. Bike : Extreme Cadence Neuromuscular Finisher Workout Description: At end of today's ride. and grated parmesan. local honey or organic maple syrup Salt and grated parmesan (cheese is optional) Combine rice and water in a rice cooker or cook rice over stove. ghee. How high can you go? 130? 150? Full recovery after each effort. Try to choose hilly course. pasture-raised bacon 4 organic. Makes about 10 rice cakes. After mixing. pastured eggs 2 tablespoons tamari 2 tablespoons raw. cooked Meal Recipe: 2 cups uncooked calrose or other medium-grain “sticky” rice 3 cups water 8 ounces local. Top with salt to taste. Special***90+ minute workouts only: Rice Cakes .or 9-inch square baking pan to about 1½-inch thickness. Beat the eggs in a small bowl and then scramble in a sauté pan (use butter. Breakfast***Breakfast: Waffles or Pancakes*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Pasture Butter . and then fry in a medium sauté pan.net/items/cocochia-snack-mix/ ). coconut oil or olive oil for scrambling. bacon.

heathy mayo. Begin by sprouting and fermenting millet. Lunch***Lunch: Sandwich*** (Planned) Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (6 cals) 0. an artisanal hard cheese such as parmesan. Due to the added carbohydrate content. mix in a mixing bowl 1/4 cup coconut oil (melted). grass-fed yogurt or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of your choice. oats or buckwheat. 5 pastured eggs. For your recipe. or avocado oil (you'll see it thicken as you add oil). Rinse the grains and strain out the water. Why not just make your own bread? It's simple: pre-heat your oven to 375. They are now ready to use. While oven is heating. To make mayo. quinoa. To sprout and ferment your grains: 1. tomato. fermented grain. sandwiches are to be consumed on higher volume days only. a dollop of organic. Serve with grass-fed butter or almond butter.Wash them with water four or five time and leave to soak them in filtered water over night in a glass bowl with a plate on top. simply blend 1 whole egg. 3. In the morning wash and rinse your grains thoroughly and cover with filtered water again. since even though the grains are soaked and sprouted. asiago or gruyere. 1/4 cup organic whey protein. healthy meat of choice. 1 tablespoon lemon juice. 2. take 3 cups of your sprouted. You can fill your sandwich with avocado. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for 12 24 hours. 2 teaspoons baking soda and 1 tablespoon vanilla.Baking Soda (0 cals) 1 x 1 Teaspoon Cooked Quinoa (666 cals) 3 x 1cup Vanilla extract. macadamia nut oil. a teaspoon of sea salt and a teaspoon of being powder. Snack***Snack: Supergreens/Superberry*** (Planned) . 3 4 tablespoons grass-fed butter or coconut oil. they may still aggravate a damaged gut. Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. Spread this mixture thin on a greased baking sheet (brushing with olive oil is fine) and bake for 15 minutes. salt and pepper to taste. add 4 organic pastured eggs. 1/8 cup organic alone flour. This batter works for pancakes as well. you need to be careful to avoid modern grains and wheat. pure (12 cals) 1 x 1 tsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race.25 x medium 4oz Chicken Breast (110 cals) 1 x breast Parmigiano Reggiano (20 cals) 1 x 1 TBS Meal Recipe: If you must have a sandwich. Use in your favorite waffle iron. salt and pepper while slowly adding 1 cup of olive oil. This is not to be consumed if you are on a gut healing diet.

net/items/tianchi ). Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon.5 x 2 tbsp Coconut Flakes. Lean Only. Dinner***Dinner: Bimbimnap*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Baby Spinach Baby Spinach (40 cals) 4 x 2 Cups 100% Grass Fed Organic Beef. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. or can be used as a quick postworkout meal. You will need: 3 cups white rice 1/2 lb grass-fed beef. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened).pacificfit.Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . rib eye or sirloin (substitute shiitake mushrooms if you want to skip meat) 16 oz soybean sprouts or mung bean sprouts 2 cucumbers 2 zucchinis . and a handful of coconut flakes (unsweetened). You can blend this.pacificfit. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit.net/items/cocochia-snack-mix/ ). add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.net/items/natural-life-minerals/ ). shake it in a mixer bottle. chopped Garlic (clove) (28 cals) 7 x 1 clove Mung Organic Bean Sprouts Jonathan (60 cals) 2 x 1 cup sesame seeds hulled (120 cals) 2 x one tbsp Meal Recipe: Although this traditional Korean recipe takes a significant amount of prep time. 1 teaspoon cinnamon. As an alternative to coconut milk. you can make a big batch at the beginning of the week and dig into it multiple times for lunch leftovers.Raw (95 cals) 0. you can use organic yogurt or kefir if your stomach tolerates dairy. 1-2 tablespoons almond butter. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. or simply stir it all together with a spoon. Raw (Clone) (271 cals) 8 x 1 Ounce 1 cup cooked white rice (726 cals) 3 x 1 cup cooked Cucumber (87 cals) 4 x 1/2 a cucumber Scallions 1/4 cup (16 cals) 2 x 1/4cup. a tablespoon of chia seeds.net/items/tianchi ) or Lifeshotz (http://www.

chopped 2 tablespoons sesame seeds (*Boiled gosari is sold in Korean/Asian markets. 2 teaspoons of Honey. 1 teaspoon of rice wine (optional). and salt and pepper to taste. Mix in 1 tablespoon of soy sauce. Toss with 1 tablespoon of chopped scallion. macadamia nut or olive oil for about 5 minutes over medium heat. 1 tablespoon of sesame oil. Spinach: Blanch the spinach in salted boiling water only until wilted.3 minutes over high heat. Let stand for 10 minutes. 1 tablespoon of sugar. Carrots: Julienne the carrots into match sticks. Generously sprinkle salt over sliced zucchinis and set aside for 10 . 1 clove garlic minced. Squeeze out water. 1 teaspoon of sesame oil.2 minutes over medium high heat. Cook the rice in a rice cooker or following package directions. 2 teaspoons of sesame oil. Red pepper paste (gochujang) sauce: Stir together 4 tablespoons of Korean red pepper paste (gochujang).15 minutes. Drain quickly and shock in cold water. Add 1 tablespoon of chopped scallion and 1 clove garlic minced. 1 teaspoon sesame oil and 1/2 teaspoon of sesame seeds. Drain again.2 carrots 1 large bunch spinach 2 cups boiled gosari* (fern brake) 4 eggs 7 garlic cloves 2 or 3 scallions. Season with 2 tablespoons of soy sauce.40 seconds. 1 clove garlic minced. If using dried gosari. Add 1 tablespoon of sesame oil. using a little less water than called for (the rice for bibimbap should be a little drier than usual for best results). 1 teaspoon of sesame oil. Cucumbers: Cut the cucumbers in half lengthwise and then thinly slice crosswise. Toss with 1 tablespoon of chopped scallion. 1 tablespoon of chopped scallion. Toss with 1 clove garlic minced. Cut into 3-inch lengths. Soy bean sprouts: Bring 1 cup of water to a boil with a teaspoon of salt. Squeeze out excess liquid from salted zucchini by hand. Zucchinis: Cut the zucchinis in half lengthwise and then thinly slice crosswise. Prepare all other ingredients above as rice cooks. 1 clove garlic minced. sprinkling salt and pepper to taste.2 minutes over medium high heat. and a pinch of pepper. Assemble: Place a 1/2-1 cup of cooked rice in a big bowl. Sauté in a lightly oiled skillet for 1 . Nicely arrange a small amount of each prepared vegetable and beef over the rice. 30 . soak several hours until soft and simmer over medium heat for 30 minutes until tender. Add the bean sprouts and boil for 3 minutes. Marinate for 20 minutes. 2 cloves garlic minced. sea salt and pepper to taste. Drain quickly and shock in cold water to stop cooking. Sauté in a skillet with 1 tablespoon of coconut. 1/2 teaspoon of sesame seeds. Top with an egg (fried sunny-side up in coconut oil) and serve with a touch of red pepper paste sauce. Gosari (Fern brake): Cut into 3-inch lengths. Generously sprinkle salt over sliced cucumbers and set aside for 10 . 1/2 teaspoon of sesame seeds. . Sauté in a skillet for 2 .) Beef: Cut into thin 2-inch long strips.15 minutes. 1 tablespoon of sesame and 3 tablespoons of water. Sauté in a lightly oiled skillet for 1. Squeeze out excess liquid. and a pinch of pepper. Drizzle a little more sesame oil over. 1/2 teaspoon of sesame seeds and salt and pepper to taste.

Remove from heat and cool. along with 5 Master Amino Pattern capsules per hour. Put into an ice cream maker and follow manufacturer's instructions. Add 2 teaspoons pure vanilla extra and pure stevia extract to taste.net to get these in a bundled package.Plain (220 cals) 2 x 1 Packet Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: In a flask or bottle. add 2 cans full fat coconut milk. you may also consume 1/2-1 bar at the end of each hour. Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Do every day this week. Pour this mixture into a medium saucepan and stir on medium heat until liquid thickens (around 8-10 minutes). pure (24 cals) 2 x 1 tsp Meal Recipe: Whisk 4 pastured egg yolks. and whisk again. such as a Cocochia bar. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: . If this is a bike ride.PacificFit. mix and consume 1-2 servings UCAN and 1-2 servings Energy28 per hour. Bonk Breaker bar. Special***Dessert: Coconut Ice Cream (requires ice cream maker)*** (Planned) 1 Large Whole Egg (320 cals) 4 x 1 Egg Coconut Milk (1432 cals) 4 x Half Can Vanilla extract.Special*** 90+ minute workouts only: UCAN + Energy 28 + MAP*** (Planned) Generation UCAN . See Endurance Pack at http://www. Hammer bar or Larabar. Do not boil.

With an elastic band or light dumbbell. not heart rate or power. Next.Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Bike : Build Phase Bicycle Cadence Efforts Workout Description: This is best on a trainer or a flat stretch of road.html. Tuesday Run : Build Phase Hurricane Run Sprint Workout .exrx. Try to do the entire circuit 2x through if time permits. In addition. No bouncing in saddle. Warm-up well. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. then complete 10x1 minute efforts at as high a cadence as possible . do 1x50 reps dumbbell or elastic band front raises: http://www.youtube. Cool-down with 5-10 minutes Zone 3 riding. Next do 1x50 reps side lying leg raise per side: http://www. do 1x50 reps external rotation each side: http://www.exrx. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Between each. Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. 20 seconds cold for 10x through.net/WeightExercises/DeltoidAnterior/DBFrontRaise.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. recovery for 60-120 seconds with easy aerobic pedaling. Use an easy gear and focus on turnover. Finish with 2 minutes front plank.between 100 (easy) and 150 (advanced).html.com/watch?v=_XxYq-ZkUQw.

Cool-down with another 10-15 minutes of easy running with a focus on high cadence and good form. swim 8-10x25 "hypoxic" sets. use 85– 90% weight. and 10 bicycle crunches. If you are in Race or Taper weeks. After 8-10x25 ankle band. Swim : Ankle Band/Snorkel/Hypoxic Swim Workout Workout Description: Warm-up with 200-500 easy swimming. then get right back on the treadmill and do another sprint. Main Set: Complete the following exercises as a circuit. You can use a pull buoy if you have trouble with this one. Finally. or on as few breaths as possible. then progresss to 8-10x25 with an ankle band basically you can just use a bike tube to tie your ankles together. Swim these at about 85% intensity. Warm-up with 10-15 minutes easy running. 1–3x through. but eventually remove the pull buoy. After each sprint. trying to travel the full 25 without breathing. Relax! What can you do to maximize oxygen utilization? Kick less? Glide more? Glide less? Experiment. Warm-Up: Side-To-Side Leg Swings: . Cool-down: Hold each of the following stretches for 6–20 seconds. easy swimming. 10 mountain climbers. swim 8-10x25 as hard as possible. If heart rate is high or breathing is difficult. Wednesday Custom : Full Body Power Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. put on a swim snorkel and swim 8-10x25 with a swim snorkel. focusing on body rotation and reach. complete 3–5 minutes of light aerobic activity prior to the stretches. then complete the following exercises. cycling or elliptical trainer.Workout Description: Do this workout on a treadmill. Cool-down with 200-500 relaxed. Press your chest down and focus on fast acceleration of your hands into the water so you can maintain forward momentum. Sprint! Full recovery after each. Next. all out sprint. then run 10x30 seconds at maximum pace. get off the treadmill and do 10 pushups. use 60–65% weight. with 60–90 sec rest after each set. Swim these as hard as you can without sacrificing form. Any other phase.

Tempo: explosive Cool-down: Lunging Hip Flexor: Step 1: Reps: 1. Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. Tempo: control Cool-down: Spiderman: . Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. Tempo: fluent Main Set: Dumbbell Press: Step 1: Reps: 4-6. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12.Step 1: Reps: 8-10. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Tempo: explosive Main Set: Pull-Ups: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12. Tempo: explosive Main Set: Deadlift: Step 1: Reps: 4-6. Tempo: explosive Main Set: Squat: Step 1: Reps: 4-6. Tempo: explosive Main Set: Push Press: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12. Tempo: explosive Main Set: Clean: Step 1: Reps: 4-6.

run another 10-15 minutes in Zones 2-3 focusing on high cadence and relaxed form. then swim 8-10x25 fast using a paddle in just one hand (the Finis agility paddles are good. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1. such as a golf course. then complete 8-10 30-60 second efforts during which you bring a treadmill set at 0% incline up to a high speed that gives you a fast turnover in the feet that is 90-100rpm. Thursday Run : Build Phase Treadmill or Downhill Overspeed Training Workout Description: Warm-up 5-10 minutes. 10-20 seconds recovery between each. After you finish the overspeed efforts. Tempo: control Cool-down: Standing. Tempo: control Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Tempo: control Bike : Build Phase Big Gear Bike Climbs Workout Description: Warm-up for 5-10 minutes. HR not very important to observe but should be somewhere in Zones 3-4. then (indoors or outdoors) do 2-3x8-10 minute climbs at just 5060rpm to build strength.net/items/performance-gear/) and a fin on just one foot (the Zoomer fins are good). Try to choose a soft surface. You can also do this outdoor on a slight decline. 5 minutes easy spinning at 90+rpm between each. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. Seated or Lying Hamstring: Step 1: Reps: 1. Then switch the paddle/fin to . Tempo: control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1. Be sure to lean forward and RELAX focusing on fast feet and a high cadence. Full jog recovery after each effort. Tempo: control Cool-down: Calf: Step 1: Reps: 1. see http://pacificfit. Swim : Paddles and Fins Swim Workout Workout Description: Warm-up with easy 200-500m effort. Then swim 8-10x50 as fast as you can possible maintain with good form.Step 1: Reps: 1.

seated row machine. cables. or a pull-up bar) This workout takes a ton of focus. moving as slowly as you possibly can. Start with taking 60 second to complete each exercise. Body weight only. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: . then cool-down well.the opposite arm/leg and repeat the 8-10x25. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. Exercises: -Squat -Push-up -Lunge (one rep per side. Finish with another 8-10x50 at maximum sustainable pace. but you can do suspension strap row. focusing on the FRONT leg doing the work) -Plank (for this one. you just hold a front plank position) -Row or Pull-ups (varies. Friday Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises.

Do again. complete the following: -10x25 hypoxic "no-breather" sets. in a gym or home gym setting.com/ProductDetails. but not gasping. Include 200m warmup and cooldown. but this time in Zone 3. trying to keep power and heart rate constant. Ride flats.swimoutlet. Then go back to the beginning and repeat one more time. downhills and uphills at steady pace. Repeat.e.asp?Click=372508&ProductCode=3970 Sunday Bike : Build Phase: "ABP" Ride Workout Description: 75-90 minute "Always Be Pushing" ride in Zone 3. but this time at threshold Zone 4.swimoutlet. Swim : Hypoxic Swim Finisher Workout Description: At end of swim workout. Bike : Extreme Cadence Neuromuscular Finisher . from indoor trainer to treadmill). Try to choose hilly course. Swim : Build Phase 1000's Swim Workout Description: 2-3x1000 with 30 second rests.asp?Click=372508&ProductCode=1221 Cardio Cap: http://www. Ride 3 miles at Zone 2. then run 1 mile at Zone 2 (i.Saturday Brick : Build Phase Mini-Bricks Workout Description: This workout is best done indoors.com/ProductDetails. Use CSS Pace. with 10 seconds rest after each set -1x250 at maximum sustainable pace using Finis Front Mounted Snorkel with Cardio Cap attached Finis Snorkel: http://www. and you should be breathing deep.

one foam roller motion up and back down a body region is the equivalent of a single rep. cycling. Intermediate to Advanced Levels Planned Duration:0:03:54 Workout Description: Do this entire routine as a circuit. If you can't get this done in the morning. moving from station to station with minimum rest. but you should have a goal of getting above 120rpm for the entire 30 seconds. hold each position for 6–20 seconds. Monday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Foam Rolling: For foam rolling. shift into second chain ring and easy gear. you may change order. elliptical. Eat breakfast after. The order of the movements is not crucial. and don't eat anything afterwards. You can use a cyclocomputer if you would like to keep track. Static Stretch: Posterior Shoulder: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Side-Bending Lat: Step 1: Reps: 1. Duration: 6-20sec. Challenge yourself. fast walking.Workout Description: At end of today's ride. Tempo: control Static Stretch: Scorpion: Step 1: Reps: 1. Tempo: control Static Stretch: Anterior Shoulder: Step 1: Reps: 1. Static Stretches: For static stretches. Goal is to burn fat and lean up. Duration: 6-20sec. How high can you go? 130? 150? Full recovery after each effort. prior to breakfast. This workout is best performed with 5–10 minutes of light cardio beforehand. Options include yoga. then complete 3-5x30 second efforts at the highest cadence possible without bouncing in the saddle. Tempo: control Static Stretch: Down Dog: . do after dinner. Custom : Full Body Range of Motion & Recovery. Duration: 6-20sec. if necessary. swimming or hiking. as time permits. Cup of coffee before is OK.

Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Front-To-Back Leg Swings: . Duration: 6-20sec. Tempo: control Static Stretch: Achilles/Foot: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Bridge: Step 1: Reps: 1. Tempo: control Static Stretch: Calf: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Cross Body: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Single Leg Quadriceps: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Dynamic Stretch: Arm Swings: Step 1: Reps: 8-10. Tempo: control Static Stretch: Spiderman: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Arm Circles: Step 1: Reps: 8-10. Tempo: control Static Stretch: Lying or Standing Hamstring: Step 1: Reps: 1. Tempo: control Static Stretch: Warrior One: Step 1: Reps: 1. Duration: 6-20sec.Step 1: Reps: 1. Tempo: control Static Stretch: Warrior Three: Step 1: Reps: 1. Tempo: control Static Stretch: Standing Figure Four: Step 1: Reps: 1. Tempo: control Static Stretch: Frog: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Warrior Two: Step 1: Reps: 1. Tempo: control Static Stretch: Lying Leg Open Body: Step 1: Reps: 1. Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Side-To-Side Leg Swings: Step 1: Reps: 8-10.

Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Hip Flexor Kickouts:
Step 1: Reps: 8-10, Tempo: explosive
Dynamic Stretch: Four-Step Hip Stretch:
Step 1: Reps: 8-10, Tempo: explosive
Foam Rolling: Achilles:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Posterior Calf:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Lateral Calf:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Hamstring:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Lateral Glutes:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Posterior Glutes:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Quads:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Hip Flexors:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: IT Band Low:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: IT Band High:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Low Back:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Mid Back:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Upper Back/Neck:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Lats:
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Internal Rotators:

Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Chest:
Step 1: Reps: 8-10, Tempo: fluent
Custom : Cold Thermogenesis
Workout Description:
Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a
fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day
per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold
water immersion.
Other : Testing/Reboot & Recovery Week
Workout Description:
Reboot & Recovery Week. Try to go as low carb/high fat as possible on this week, and let the
body totally recover. Doing cross-training or playing a higher number of alternate sports is also
OK for this week.

Tuesday
Custom : Yoga
Workout Description:
Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate
yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.
Other : Morning Fasted Fat Burning
Workout Description:
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast
walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast
after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and
don't eat anything afterwards.
Swim : Critical Swim Speed test
Workout Description:
1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills
and a few short efforts to lift your heart rate.
2) Perform a 400m time-trial from a push (not a dive), count your laps right and accurately time
it!

3) Swim 5x100 very easy repeats with full recovery. Just to clear lactic acid from the muscles.
Backstroke or breastroke or kicking is fine.
4) Perform a 200m time-trial from a push, again with accurate timing.
5) Easy cool-down
To find your CSS pace in time per 100m from your results the easiest way is to use the simple
calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself
you can calculate your CSS pace as:CSS (m/sec) = (400 - 200) / (T400 - T200)Where T400
and T200 are your 400m and 200m times in seconds. Then convert your speed from m/sec into
time per 100m :CSS (sec/100m) = 100 / CSS (m/sec)

Wednesday
Other : Morning Fasted Fat Burning
Workout Description:
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast
walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast
after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and
don't eat anything afterwards.
Other : Foam Roller or Massage
Workout Description:
Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section)
OR 60 minute full body massage
Foam Roller Achilles:
Foam Roller Calf:
Foam Roller Lateral Calf:
Foam Roller Hamstring:
Foam Roller Posterior Glutes:
Foam Roller Lateral Glutes:
Foam Roller Low Back:
Foam Roller Mid Back:
Foam Roller Upper Back:
Foam Roller Quads:
Foam Roller IT Band Low:
Foam Roller IT Band High:
Foam Roller Hip Flexors:
Foam Roller Chest:
Foam Roller Lats:

Thursday
Custom : Yoga
Workout Description:
Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate
yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.
Other : Morning Fasted Fat Burning
Workout Description:
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast
walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast
after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and
don't eat anything afterwards.

Friday
Other : Morning Fasted Fat Burning
Workout Description:
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast
walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast
after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and
don't eat anything afterwards.
Other : Foam Roller or Massage
Workout Description:
Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section)
OR 60 minute full body massage
Foam Roller Achilles:
Foam Roller Calf:
Foam Roller Lateral Calf:
Foam Roller Hamstring:
Foam Roller Posterior Glutes:
Foam Roller Lateral Glutes:
Foam Roller Low Back:

Foam Roller Mid Back:
Foam Roller Upper Back:
Foam Roller Quads:
Foam Roller IT Band Low:
Foam Roller IT Band High:
Foam Roller Hip Flexors:
Foam Roller Chest:
Foam Roller Lats:

Saturday
Bike : Bike Test
Workout Description:
Your training "heart rate zones" will be based off your lactate threshold or power threshold. If
you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate
threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is
to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart
rate throughout the test. Your average heart rate during the final 20 minutes should
correspond to your LT.
----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard,
sustainable efforts with 5 minutes rest between each effort.
----------------Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be
the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover
begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going
to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest.
----------------30-Minute Time Trial for Estimating LT
----------------You will need a heart rate monitor
----------------Warm up for 10-15 minutes

----------------Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your
maximum *sustainable* intensity within the first 10 minutes
----------------Record your heart rate each minute for the last 20 minutes
----------------Calculate your average heart rate over the last 20 minutes
----------------This average heart rate figure is your estimated heart rate at your threshold
----------------Now that you have your number, log-in to your TrainingPeaks account, then go to
"Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then
calculate zones (calculation methods will vary minimally). Now you have custom training
zones! Your bike zones will probably be lower than your run zones, which is why you'll be
testing for each sport.
If you used a power meter during this test, you can alternatively input your power numbers at
your maximum sustainable pace .
Custom : Build Phase Core
Workout Description:
Do this entire routine as a circuit, moving from station to station with minimum rest. The order of
the movements is not crucial; you may change order if necessary. This workout is best
performed with 5–10 minutes of light cardio beforehand.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the
equivalent of a single rep.
Main Set: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set.
Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or
breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Foam Rolling: Low Back:
Notes: For foam rolling, one foam roller motion up and back down a body region is the
equivalent of a single rep.

Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Mid Back:
Notes: For foam rolling, one foam roller motion up and back down a body region is the
equivalent of a single rep.
Step 1: Reps: 8-10, Tempo: fluent
Foam Rolling: Upper Back/Neck:
Notes: For foam rolling, one foam roller motion up and back down a body region is the
equivalent of a single rep.
Step 1: Reps: 8-10, Tempo: fluent
Main Set: Stability Ball Plank or Knee to Chest:
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set.
Step 1: Reps: 10-15, Tempo: fluent
Main Set: Cable Torso Twists or Corkscrews:
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set.
Step 1: Reps: 10-15, Tempo: fluent, Notes: 70-75% load
Main Set: Side Plank Lateral Raises:
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set.
Step 1: Reps: 10-15, Tempo: fluent
Main Set: Med Ball Woodchopper:
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set. http://pacificfit.net/exercise-library/woodchopper/
Step 1: Reps: 10-15, Tempo: explosive, Notes: 70-75% load
Main Set: Turkish Get Ups:
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set.
Step 1: Reps: 10-15, Tempo: control
Main Set: Glute Extensions or Single Leg Bridges:
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest
between each set.
Step 1: Reps: 10-15, Tempo: control
Cool-down: Scorpion:

Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing
is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Step 1: Reps: 1, Tempo: control
Cool-down: Down Dog:
Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing
is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Step 1: Reps: 1, Tempo: control
Cool-down: Warrior One:
Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing
is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Step 1: Reps: 1, Tempo: control
Cool-down: Warrior Two:
Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing
is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Step 1: Reps: 1, Tempo: control
Cool-down: Warrior Three:
Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing
is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Step 1: Reps: 1, Tempo: control
Cool-down: Bridge (optional):
Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing
is diffi cult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Step 1: Reps: 1, Tempo: control

Sunday
Run : Run Lactate Test
Workout Description:
Your training "heart rate zones" will be based off your lactate threshold. If you don't do an
actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a
30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes
at the highest effort that can be sustained and monitor your heart rate throughout the test. Your
average heart rate during the final 20 minutes should correspond to your LT.
----------------If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard,

but recommend the Coggan method). then you are going to hard! This should be about an 8 on a 1-10 scale. If the legs begin to go rubbery. treadmill. then calculate zones (calculation methods will vary minimally. Input your lactate threshold heart rate. which is why you'll be testing for each sport. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. the lungs begin to burn. Now you have custom training zones! Your bike zones will probably be lower than your run zones. Strength : Electrostimulation Set .Hamstrings Workout Description: . and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number.sustainable efforts with 5 minutes rest between each effort. then go to "User Setting". and you begin to gasp for breath. the leg turnover begins to slow. Follow this simple rule . or flat outdoor course. log-in to your TrainingPeaks account.your pace should be the same at the end as at the beginning. ----------------Sometimes people exercise too hard for this test. if 10 is the hardest and 1 is the easiest.

Place frequency stimulation as high as you can handle without pain. Do every day this week. Proceed through entire strength set.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength". 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: .Recommend a Compex Sport Elite for this set: http://goo. Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. Place frequency stimulation as high as you can handle without pain.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo. increased frequency stimulation as your tolerance improves. Proceed through entire strength set.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". increased frequency stimulation as your tolerance improves. Strength : Electrostimulation Set .

20 seconds cold for 10x through. Bike : Build Phase Superfast Spin Ride Workout Description: This ride is best outdoors on a rolling course. do 1x50 reps external rotation each side: http://www. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. as if you were riding a fixed gear bike! Smooth cadence. Spin for 40-60 minutes on an undulating course with many twists and turns as possible.5 seconds. but try to avoid more than 20% of the ride at or above Zone 4. Next do 1x50 reps side lying leg raise per side: http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. and try to avoid interruptions in the pedal stroke.html. Try to do the entire circuit 2x through if time permits. do 1x50 reps dumbbell or elastic band front raises: http://www. Next warm-up well for 300-500 meters. With an elastic band or light dumbbell. .Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. Power or heart rate will vary from Zone 2-Zone 4 during the fast pedaling effort. Keep cadence at 95-105 as much as possible.youtube. Tuesday Swim : Build Phase Swim Pace Practice Workout Description: Set your metronome or Wetronome (see http://www.html. In addition.exrx. and then swim 8-12x 100m with a goal of pacing yourself so that every 25m your metronome is beeping.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html) for your CSS Pace per 25 m. Finish with 2 minutes front plank. So if your CSS Pace is 1:50 for 100m then 1:50/4=27. Fast feet.com/1004-1.swimsmooth. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Next.com/watch?v=_XxYq-ZkUQw. and you can use any kind of bike you want. including a mountain bike.5 and you set your metronome to beep every 27. Recover with easy drills for 2-5 minutes.

bring your CSS pace down by 0. Any other phase. use 85– 90% weight.0. and sprint the weights about 20-25 yards as you push them and they slide on the towel. Run : Build Phase Run Power Push Workout Workout Description: You'll need a gym or basketball court for this workout. then use a FIT10. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. do 10-15 minutes easy running with a high cadence to finish up. When you finish the sprints. Warm-up with 10-15 minutes of running on a treadmill or outdoors.5. Do 8-10 of these power pushes. and do 8-10x 2030 second FIT10 sprints from a doorframe. Wednesday Custom : Full Body Power Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging.5-1 second and see if you can keep up (so if you start at 27.Then move on and swim a 400-800 meter effort at that same pace (metronome beeping every 25m on your CSS pace). then 26. Tempo: fluent Warm-Up: Foam Roller Hamstrings: . A FIT10 would also work (http://www. then bend down. with 60–90 sec rest after each set. recovery after each. with easy stretching. put your hands on the weights. then get 1-2 45lb weight plates. If you don't have towel/weights/gym access.net/items/FIT10) . Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Stand up. etc. use 60–65% weight. Main Set: Complete the following exercises as a circuit. complete 3–5 minutes of light aerobic activity prior to the stretches. Cool-down: Hold each of the following stretches for 6–20 seconds. Put the weights on top of a towel.). then repeat. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. If you are in Race or Taper weeks. cycling or elliptical trainer. Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. walk until you're recovered. bring it to 27. 1–3x through.pacificfit. then complete the following exercises.5. If heart rate is high or breathing is difficult. Cool-down well with backstroke and easy swimming! Each time you do this workout.

Tempo: explosive Main Set: Squat: Step 1: Reps: 4-6. Tempo: explosive Cool-down: Lunging Hip Flexor: Step 1: Reps: 1. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12. Tempo: explosive Main Set: Pull-Ups: Step 1: Reps: 4-6. Tempo: control Cool-down: Standing. Tempo: explosive Main Set: Clean: Step 1: Reps: 4-6. Tempo: fluent Main Set: Dumbbell Press: Step 1: Reps: 4-6. Tempo: explosive Main Set: Push Press: Step 1: Reps: 4-6. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: explosive Main Set: Deadlift: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12. Tempo: control Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Seated or Lying Hamstring: . Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12.Step 1: Reps: 10-12.

. . Liege-Bastogne-Liege Indie. then find a hill that has a flat section on the tip where you can run at a hard tempo pace for 30-60 seconds..Step 1: Reps: 1.. And those who want to improve high-end power. Tour de Suisse Mix of rock and techno/dance A Very Dark Place 54:00 9/10 5x4:00 maximum power intervals with 3:00 rests . At the . And those who want to improve recovery between maximum efforts.. then turn around and run easily back down the hill. Tour de Romandie.improving ability to hold maximum power over longer and shorter times... Cyclocross. Rock Thursday Run : Build Phase Hill Drills Workout Description: Warm-up well..gl/hJ10B OR do a hard spin class..improving ability to attack at threshold from a fast group. . . Road World Champs. Tempo: control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1. Paris-Nice. Paris-Roubaix. Downward Spiral 61:00 10/10 Two sets of descending intervals at maximum intensity. Paris-Roubaix and Fleche-Wallone All rock Revolver 45:00 11/10 Maximum power 1:00 intervals with short recovery. Track World Cup Rock and a bit of techno Fight Club 60:00 9/10 5 x 6:30 efforts with high intensity 'surprise' attacks.those who have a bucket next to their bike. Fleche-Wallone..masochists. sustained efforts and adapting to changes in pace.. Tempo: control Bike : Build Phase Sufferfest Bike Workout or Hard Spin Class Workout Description: Choose any of the 45-60 minute Sufferfest videos from http://goo. Road World Champs (Mendrisio) All techno/dance The Hunted 61:00 8/10 20:00 climb that seems to go on for a lot longer and some inverse intervals..focusing on longer. Criterium du Dauphine.

Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) . 3) bounding (overly exaggerated strides). Start with taking 60 second to complete each exercise. cables. Then swim 100m as hard as possible. Switch. The first time you do this drill.bottom of the hill. alternate between: 1) running at the maximum pace you can sustain with good form. or a pull-up bar) This workout takes a ton of focus. Finish with 200500 meters swimming alternating swim strokes of your choice. Pre Activity Comments: Rest minimally between all sets. Exercises: -Squat -Push-up -Lunge (one rep per side. Swim : Build Phase Balance Swim Workout Workout Description: 400-500 meter easy warm-up. 2) skipping up the hill with high knees. focusing on the FRONT leg doing the work) -Plank (for this one. moving as slowly as you possibly can. turn around and go again. seated row machine. go 2 times through (total of 6 hill repeats). Complete this entire cycle 4-5x through. Each time you climb the hill. and complete another 50m of left side kicking. Then complete 50m of right side kicking with the right arm extended and left arm tucked at side. Good 10-15 minute cool-down run with focus on form and cadence after finishing. Body weight only. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. Friday Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises. but you can do suspension strap row. Goal is to work up your repeats by adding 2 each time. you just hold a front plank position) -Row or Pull-ups (varies.

Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes.gl/05Twf Saturday Brick : Build Phase Indoor Tempo Brick with 15 Bike/5 Run Workout Description: Do 4-5x 10-15 minute indoor efforts on the bike trainer at about 110% Ironman race pace intensity (about 70. or mid to high Zone 3). Swim : Build Phase 25's Workout Description: .htm Hold each move for 3 deep breaths per side. aerobic running on a treadmill. with each effort followed by 5 minutes of easy.com/od/yogaposes/tp/Standing-Balances-Sequence. Vibration platform: http://goo.about.OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : Vibration Platform Balance. then complete the following balance sequence while on vibration platform: http://yoga.3 intensity.

asp?Click=372508&ProductCode=3970 Sunday Run : Build Phase Endurance Run with Sprint Follow-Ups Workout Description: Run easy and relaxed for 50-60 minutes with a focus on a high cadence.swimoutlet. Have fun and enjoy the run! As soon as you finish.com/watch?v=JJYk9EeIalo Strength : Electrostimulation Set . with 10 second rest between each. Place frequency stimulation as high as you can handle without pain.asp?Click=372508&ProductCode=1221 Cardio Cap: http://www. staying aerobic (no higher than Zone 3) and good form.Warm-up 400-500m alternating between 50 drill and 50 easy freestyle. walk until your heart rate is aerobic again. Between each 30 second effort. Once you finish. cool-down well with dynamic stretching. maximum pace. Run : Extreme Isometric Run Finisher Workout Description: Complete a 2-3 minute isometric lunge per leg at the end of today's run workout: http://www. and arm swings. Swim : Hypoxic Swim Finisher Workout Description: At end of swim workout. with 10 seconds rest after each set -1x250 at maximum sustainable pace using Finis Front Mounted Snorkel with Cardio Cap attached Finis Snorkel: http://www.com/ProductDetails. Then swim 16-20x25 at all-out.youtube. Cool-down 200-500 easy. .Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Proceed through entire strength set. move on to 10x30 second efforts at your maximum pace (this works well on the treadmill) and a 810% grade.swimoutlet. leg swings. increased frequency stimulation as your tolerance improves. complete the following: -10x25 hypoxic "no-breather" sets.com/ProductDetails.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength".

do .Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo. With an elastic band or light dumbbell. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. Proceed through entire strength set. increased frequency stimulation as your tolerance improves. Do every day this week.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds.Strength : Electrostimulation Set . Place frequency stimulation as high as you can handle without pain.

html) for your CSS Pace per 25 m.5 seconds.5-1 second and see if you can keep up (so if you start at 27. do 1x50 reps dumbbell or elastic band front raises: http://www. Recover with easy drills for 2-5 minutes. Next. and try to avoid interruptions in the pedal stroke. Power or heart rate will vary from Zone 2-Zone 4 during the fast pedaling effort.swimsmooth. Tuesday Swim : Build Phase Swim Pace Practice Workout Description: Set your metronome or Wetronome (see http://www.com/watch?v=_XxYq-ZkUQw.html. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. but try to avoid more than 20% of the ride at or above Zone 4.html.net/WeightExercises/DeltoidAnterior/DBFrontRaise.com/1004-1.0. Bike : Build Phase Superfast Spin Ride Workout Description: This ride is best outdoors on a rolling course. So if your CSS Pace is 1:50 for 100m then 1:50/4=27. including a mountain bike. Fast feet. as if you were riding a fixed gear bike! Smooth cadence. .5. Then move on and swim a 400-800 meter effort at that same pace (metronome beeping every 25m on your CSS pace).). Spin for 40-60 minutes on an undulating course with many twists and turns as possible.5 and you set your metronome to beep every 27. then 26. Next do 1x50 reps side lying leg raise per side: http://www. and you can use any kind of bike you want.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. bring it to 27. In addition. Keep cadence at 95-105 as much as possible.exrx.exrx.5. 20 seconds cold for 10x through. Cool-down well with backstroke and easy swimming! Each time you do this workout. and then swim 8-12x 100m with a goal of pacing yourself so that every 25m your metronome is beeping. Try to do the entire circuit 2x through if time permits. Finish with 2 minutes front plank.youtube. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. bring your CSS pace down by 0. etc.1x50 reps external rotation each side: http://www. Next warm-up well for 300-500 meters.

A FIT10 would also work (http://www. put your hands on the weights. 1–3x through.Run : Build Phase Run Power Push Workout Workout Description: You'll need a gym or basketball court for this workout. If you don't have towel/weights/gym access. recovery after each.net/items/FIT10). do 10-15 minutes easy running with a high cadence to finish up. Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. Stand up. then use a FIT10. use 60–65% weight. Main Set: Complete the following exercises as a circuit.pacificfit. complete 3–5 minutes of light aerobic activity prior to the stretches. Any other phase. Warm-up with 10-15 minutes of running on a treadmill or outdoors. and sprint the weights about 20-25 yards as you push them and they slide on the towel. Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12. cycling or elliptical trainer. Do 8-10 of these power pushes. and do 8-10x 2030 second FIT10 sprints from a doorframe. Cool-down: Hold each of the following stretches for 6–20 seconds. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. then get 1-2 45lb weight plates. with 60–90 sec rest after each set. Tempo: fluent Warm-Up: Foam Roller IT Band Low: . then complete the following exercises. then bend down. Wednesday Custom : Full Body Power Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. When you finish the sprints. If heart rate is high or breathing is difficult. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. walk until you're recovered. Put the weights on top of a towel. then repeat. use 85– 90% weight. If you are in Race or Taper weeks. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. with easy stretching.

Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. Tempo: explosive Cool-down: Lunging Hip Flexor: Step 1: Reps: 1. Tempo: explosive Main Set: Pull-Ups: Step 1: Reps: 4-6. Tempo: control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: control Cool-down: Standing. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. Seated or Lying Hamstring: Step 1: Reps: 1. Tempo: explosive Main Set: Push Press: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: fluent Main Set: Dumbbell Press: Step 1: Reps: 4-6. Tempo: control Cool-down: Lying Leg Open Body: .Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12. Tempo: explosive Main Set: Squat: Step 1: Reps: 4-6. Tempo: explosive Main Set: Deadlift: Step 1: Reps: 4-6. Tempo: control Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Tempo: explosive Main Set: Clean: Step 1: Reps: 4-6.

then turn around and run easily back down the hill. Rock Thursday Run : Build Phase Hill Drills Workout Description: Warm-up well. go 2 times through (total of 6 hill repeats). And those who want to improve recovery between maximum efforts. Track World Cup Rock and a bit of techno Fight Club 60:00 9/10 5 x 6:30 efforts with high intensity 'surprise' attacks. turn around and go again. Tour de Suisse Mix of rock and techno/dance A Very Dark Place 54:00 9/10 5x4:00 maximum power intervals with 3:00 rests ... Paris-Nice.improving ability to attack at threshold from a fast group. alternate between: 1) running at the maximum pace you can sustain with good form. At the bottom of the hill. 3) bounding (overly exaggerated strides). Tour de Romandie. Road World Champs (Mendrisio) All techno/dance The Hunted 61:00 8/10 20:00 climb that seems to go on for a lot longer and some inverse intervals. Paris-Roubaix and Fleche-Wallone All rock Revolver 45:00 11/10 Maximum power 1:00 intervals with short recovery.. then find a hill that has a flat section on the tip where you can run at a hard tempo pace for 30-60 seconds. . Downward Spiral 61:00 10/10 Two sets of descending intervals at maximum intensity. Cyclocross. Fleche-Wallone. Tempo: control Bike : Build Phase Sufferfest Bike Workout or Hard Spin Class Workout Description: Choose any of the 45-60 minute Sufferfest videos from http://goo.masochists. Paris-Roubaix.. sustained efforts and adapting to changes in pace. . And those who want to improve high-end power. . ..gl/hJ10B OR do a hard spin class. The first time you do this drill. Each time you climb the hill. Criterium du Dauphine... 2) skipping up the hill with high knees..Step 1: Reps: 1. Liege-Bastogne-Liege Indie.improving ability to hold maximum power over longer and shorter times. .focusing on longer.those who have a bucket next to their bike. Road World Champs...

cables. Then swim 100m as hard as possible. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. focusing on the FRONT leg doing the work) -Plank (for this one. Body weight only. Good 10-15 minute cool-down run with focus on form and cadence after finishing. Then complete 50m of right side kicking with the right arm extended and left arm tucked at side. Finish with 200500 meters swimming alternating swim strokes of your choice. Switch. Pre Activity Comments: Rest minimally between all sets.Goal is to work up your repeats by adding 2 each time. but you can do suspension strap row. seated row machine. moving as slowly as you possibly can. you just hold a front plank position) -Row or Pull-ups (varies. Start with taking 60 second to complete each exercise. Swim : Build Phase Balance Swim Workout Workout Description: 400-500 meter easy warm-up. Exercises: -Squat -Push-up -Lunge (one rep per side. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: . or a pull-up bar) This workout takes a ton of focus. Complete this entire cycle 4-5x through. Friday Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises. and complete another 50m of left side kicking.

with 10 seconds rest after each set -1x250 at maximum sustainable pace using Finis Front Mounted Snorkel with Cardio Cap attached Finis Snorkel: http://www.swimoutlet. with 10 second rest between each. Swim : Build Phase 25's Workout Description: Warm-up 400-500m alternating between 50 drill and 50 easy freestyle. complete the following: -10x25 hypoxic "no-breather" sets.com/ProductDetails. or mid to high Zone 3).asp?Click=372508&ProductCode=1221 Cardio Cap: http://www.com/ProductDetails.Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Saturday Brick : Build Phase Indoor Tempo Brick with 15 Bike/5 Run Workout Description: Do 4-5x 10-15 minute indoor efforts on the bike trainer at about 110% Ironman race pace intensity (about 70. maximum pace.swimoutlet. Cool-down 200-500 easy. Swim : Hypoxic Swim Finisher Workout Description: At end of swim workout. aerobic running on a treadmill. with each effort followed by 5 minutes of easy.asp?Click=372508&ProductCode=3970 .3 intensity. Then swim 16-20x25 at all-out.

Sunday Run : Build Phase Endurance Run with Sprint Follow-Ups Workout Description: Run easy and relaxed for 50-60 minutes with a focus on a high cadence.com/watch?v=JJYk9EeIalo Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds. cool-down well with dynamic stretching. Once you finish. Run : Extreme Isometric Run Finisher Workout Description: Complete a 2-3 minute isometric lunge per leg at the end of today's run workout: http://www. and arm swings. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: . leg swings. staying aerobic (no higher than Zone 3) and good form. move on to 10x30 second efforts at your maximum pace (this works well on the treadmill) and a 810% grade.youtube. walk until your heart rate is aerobic again. Between each 30 second effort. Do every day this week. Have fun and enjoy the run! As soon as you finish.

html. . but try to avoid more than 20% of the ride at or above Zone 4. as if you were riding a fixed gear bike! Smooth cadence.html) for your CSS Pace per 25 m. and you can use any kind of bike you want.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. With an elastic band or light dumbbell. do 1x50 reps external rotation each side: http://www.html. 20 seconds cold for 10x through.youtube.5 seconds. including a mountain bike. Power or heart rate will vary from Zone 2-Zone 4 during the fast pedaling effort. Keep cadence at 95-105 as much as possible.net/WeightExercises/DeltoidAnterior/DBFrontRaise. do 1x50 reps dumbbell or elastic band front raises: http://www. Next. and try to avoid interruptions in the pedal stroke. Try to do the entire circuit 2x through if time permits.com/1004-1. Tuesday Swim : Build Phase Swim Pace Practice Workout Description: Set your metronome or Wetronome (see http://www. Next do 1x50 reps side lying leg raise per side: http://www.5 and you set your metronome to beep every 27.swimsmooth.exrx.com/watch?v=_XxYq-ZkUQw. Bike : Build Phase Superfast Spin Ride Workout Description: This ride is best outdoors on a rolling course. Spin for 40-60 minutes on an undulating course with many twists and turns as possible. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm.exrx. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Finish with 2 minutes front plank. In addition.Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. Fast feet. So if your CSS Pace is 1:50 for 100m then 1:50/4=27.

0.).5. then complete the following exercises.pacificfit. Stand up.net/items/FIT10). then use a FIT10. Cool-down well with backstroke and easy swimming! Each time you do this workout. then 26. recovery after each. bring it to 27.5-1 second and see if you can keep up (so if you start at 27. complete 3–5 minutes of light aerobic activity prior to the stretches. Cool-down: Hold each of the following stretches for 6–20 seconds. Then move on and swim a 400-800 meter effort at that same pace (metronome beeping every 25m on your CSS pace). cycling or elliptical trainer. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. 1–3x through. bring your CSS pace down by 0. use 85– 90% weight.Next warm-up well for 300-500 meters. then bend down. Tempo: explosive Warm-Up: Foam Roller Quads: . and then swim 8-12x 100m with a goal of pacing yourself so that every 25m your metronome is beeping. and do 8-10x 2030 second FIT10 sprints from a doorframe. Main Set: Complete the following exercises as a circuit. with easy stretching. put your hands on the weights. use 60–65% weight. When you finish the sprints. If you don't have towel/weights/gym access. then get 1-2 45lb weight plates. etc. Warm-up with 10-15 minutes of running on a treadmill or outdoors.5. Any other phase. then repeat. A FIT10 would also work (http://www. walk until you're recovered. If you are in Race or Taper weeks. with 60–90 sec rest after each set. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. If heart rate is high or breathing is difficult. Wednesday Custom : Full Body Power Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Run : Build Phase Run Power Push Workout Workout Description: You'll need a gym or basketball court for this workout. do 10-15 minutes easy running with a high cadence to finish up. Put the weights on top of a towel. Do 8-10 of these power pushes. Recover with easy drills for 2-5 minutes. and sprint the weights about 20-25 yards as you push them and they slide on the towel.

Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12. Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. Tempo: fluent Main Set: Dumbbell Press: Step 1: Reps: 4-6. Tempo: explosive Main Set: Push Press: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12.Step 1: Reps: 10-12. Tempo: explosive Main Set: Squat: Step 1: Reps: 4-6. Tempo: explosive Main Set: Pull-Ups: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: explosive Main Set: Clean: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. Tempo: control Cool-down: Calf: . Tempo: control Cool-down: Single Leg Quadriceps: Step 1: Reps: 1. Tempo: explosive Main Set: Deadlift: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. Tempo: explosive Cool-down: Lunging Hip Flexor: Step 1: Reps: 1.

. Road World Champs. Paris-Nice. Tempo: control Bike : Build Phase Sufferfest Bike Workout or Hard Spin Class Workout Description: Choose any of the 45-60 minute Sufferfest videos from http://goo. And those who want to improve recovery between maximum efforts. Rock Thursday Run : Build Phase Hill Drills ..those who have a bucket next to their bike.. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1.. . Paris-Roubaix.improving ability to hold maximum power over longer and shorter times.. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1.. Cyclocross. Track World Cup Rock and a bit of techno Fight Club 60:00 9/10 5 x 6:30 efforts with high intensity 'surprise' attacks.Step 1: Reps: 1. . Liege-Bastogne-Liege Indie. And those who want to improve high-end power. Tour de Suisse Mix of rock and techno/dance A Very Dark Place 54:00 9/10 5x4:00 maximum power intervals with 3:00 rests .. Fleche-Wallone. .focusing on longer. Tempo: control Cool-down: Standing.improving ability to attack at threshold from a fast group. sustained efforts and adapting to changes in pace. Paris-Roubaix and Fleche-Wallone All rock Revolver 45:00 11/10 Maximum power 1:00 intervals with short recovery.masochists. Tempo: control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1. Road World Champs (Mendrisio) All techno/dance The Hunted 61:00 8/10 20:00 climb that seems to go on for a lot longer and some inverse intervals.. Criterium du Dauphine... Downward Spiral 61:00 10/10 Two sets of descending intervals at maximum intensity. . Tour de Romandie.gl/hJ10B OR do a hard spin class. Seated or Lying Hamstring: Step 1: Reps: 1.

Finish with 200500 meters swimming alternating swim strokes of your choice. moving as slowly as you possibly can. alternate between: 1) running at the maximum pace you can sustain with good form. then turn around and run easily back down the hill. but you can do suspension strap row.Workout Description: Warm-up well. or a pull-up bar) This workout takes a ton of focus. At the bottom of the hill. then find a hill that has a flat section on the tip where you can run at a hard tempo pace for 30-60 seconds. 2) skipping up the hill with high knees. Start with taking 60 second to complete each exercise. go 2 times through (total of 6 hill repeats). and complete another 50m of left side kicking. Goal is to work up your repeats by adding 2 each time. Complete this entire cycle 4-5x through. Good 10-15 minute cool-down run with focus on form and cadence after finishing. Then swim 100m as hard as possible. Friday Strength : Extreme Isometrics Workout Workout Description: Your goal is to complete just one rep of each of the following exercises. cables. Then complete 50m of right side kicking with the right arm extended and left arm tucked at side. The first time you do this drill. you just hold a front plank position) -Row or Pull-ups (varies. . Each time you climb the hill. seated row machine. Your goal is to add 20-30 seconds each time you do this workout until you can get up to 5 minutes per exercise. focusing on the FRONT leg doing the work) -Plank (for this one. Exercises: -Squat -Push-up -Lunge (one rep per side. Body weight only. Switch. Pre Activity Comments: Rest minimally between all sets. turn around and go again. Swim : Build Phase Balance Swim Workout Workout Description: 400-500 meter easy warm-up. 3) bounding (overly exaggerated strides).

with 10 second rest between each. Then swim 16-20x25 at all-out. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. Cool-down 200-500 easy.htm Hold each move for 3 deep breaths per side. maximum pace. Vibration platform: http://goo.about.gl/05Twf Saturday Swim : Build Phase 25's Workout Description: Warm-up 400-500m alternating between 50 drill and 50 easy freestyle.Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : Vibration Platform Balance.com/od/yogaposes/tp/Standing-Balances-Sequence. then complete the following balance sequence while on vibration platform: http://yoga. Bike : Build Phase Muscular Endurance Intervals .

Options include yoga. Brisk walk 2-5 minutes between each.com/ProductDetails. fast . Warm-up first with 5-10 minutes of easy jogging.asp?Click=372508&ProductCode=3970 Sunday Run : Build Phase 3-4x5K Progression Run Workout Description: Run 3-4x5K. prior to breakfast. Second and third 5K is half-marathon race pace. High cadence the whole time! Swim : Hypoxic Swim Finisher Workout Description: At end of swim workout. then perform 6-8x 8-10 minute Zone 3 efforts with 2 minute recoveries. Run : Extreme Isometric Run Finisher Workout Description: Complete a 2-3 minute isometric lunge per leg at the end of today's run workout: http://www. high Zone 3 to low Zone 4. complete the following: -10x25 hypoxic "no-breather" sets.com/ProductDetails. with 10 seconds rest after each set -1x250 at maximum sustainable pace using Finis Front Mounted Snorkel with Cardio Cap attached Finis Snorkel: http://www.com/watch?v=JJYk9EeIalo Monday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2.asp?Click=372508&ProductCode=1221 Cardio Cap: http://www. Final 5K is 10K pace Zone 4 mid to high. First 5K builds to Zone 3.youtube.Workout Description: Warm-up well with 5-15 minutes of easy Zone 1-2 pedaling.swimoutlet.swimoutlet.

Eat breakfast after. Foam Rolling: For foam rolling. Tempo: control Static Stretch: Frog: Step 1: Reps: 1. you may change order. if necessary. do after dinner. If you can't get this done in the morning. Duration: 6-20sec. Intermediate to Advanced Levels Planned Duration:0:03:54 Workout Description: Do this entire routine as a circuit. Duration: 6-20sec. Tempo: control Static Stretch: Down Dog: Step 1: Reps: 1. and don't eat anything afterwards. cycling. Duration: 6-20sec. Tempo: control Static Stretch: Anterior Shoulder: Step 1: Reps: 1. The order of the movements is not crucial. Static Stretch: Posterior Shoulder: Step 1: Reps: 1. elliptical. Goal is to burn fat and lean up. Duration: 6-20sec. Tempo: control Static Stretch: Scorpion: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. hold each position for 6–20 seconds. Tempo: control Static Stretch: Spiderman: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Static Stretches: For static stretches. Tempo: control Static Stretch: Warrior Two: Step 1: Reps: 1. one foam roller motion up and back down a body region is the equivalent of a single rep. moving from station to station with minimum rest. Tempo: control Static Stretch: Side-Bending Lat: Step 1: Reps: 1. as time permits. Tempo: control Static Stretch: Warrior One: Step 1: Reps: 1. This workout is best performed with 5–10 minutes of light cardio beforehand. Tempo: control Static Stretch: Single Leg Quadriceps: . Duration: 6-20sec. Custom : Full Body Range of Motion & Recovery.walking. Tempo: control Static Stretch: Warrior Three: Step 1: Reps: 1. swimming or hiking. Cup of coffee before is OK.

Tempo: control Static Stretch: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Arm Circles: Step 1: Reps: 8-10. Tempo: control Static Stretch: Standing Figure Four: Step 1: Reps: 1. Tempo: control Static Stretch: Achilles/Foot: Step 1: Reps: 1. Duration: 6-20sec. Tempo: fluent Foam Rolling: Hamstring: . Tempo: control Static Stretch: Lying or Standing Hamstring: Step 1: Reps: 1. Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Hip Flexor Kickouts: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: fluent Foam Rolling: Lateral Calf: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Posterior Calf: Step 1: Reps: 8-10. Tempo: control Static Stretch: Calf: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Open Body: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: explosive Dynamic Stretch: Four-Step Hip Stretch: Step 1: Reps: 8-10. Tempo: control Dynamic Stretch: Arm Swings: Step 1: Reps: 8-10. Tempo: explosive Foam Rolling: Achilles: Step 1: Reps: 8-10.Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Bridge: Step 1: Reps: 1. Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Duration: 6-20sec.

Tempo: fluent Foam Rolling: Mid Back: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Lateral Glutes: Step 1: Reps: 8-10. In addition. Tempo: fluent Foam Rolling: Hip Flexors: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Internal Rotators: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Lats: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Quads: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Upper Back/Neck: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: IT Band Low: Step 1: Reps: 8-10. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Tempo: fluent Foam Rolling: Posterior Glutes: Step 1: Reps: 8-10. 20 seconds cold for 10x through. Tempo: fluent Foam Rolling: Low Back: Step 1: Reps: 8-10. Other : Testing/Reboot & Recovery Week .Step 1: Reps: 8-10. Tempo: fluent Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Tempo: fluent Foam Rolling: IT Band High: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Chest: Step 1: Reps: 8-10.

elliptical. Class at gym is fine. 2) Perform a 400m time-trial from a push (not a dive).200) / (T400 . Cup of coffee before is OK. Just to clear lactic acid from the muscles.T200)Where T400 and T200 are your 400m and 200m times in seconds. fast walking. Swim : Critical Swim Speed test Workout Description: 1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.com/css. Backstroke or breastroke or kicking is fine. Check out and educate yourself on your options.Workout Description: Reboot & Recovery Week. and let the body totally recover. Goal is to burn fat and lean up. If you can't get this done in the morning. Try to go as low carb/high fat as possible on this week. if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 .swimsmooth. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Wednesday Other : Morning Fasted Fat Burning . again with accurate timing. prior to breakfast. Doing cross-training or playing a higher number of alternate sports is also OK for this week.com and do a search for yoga. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Goal is 45-60 minutes total. 4) Perform a 200m time-trial from a push. do after dinner. Eat breakfast after. Or. cycling. Tuesday Custom : Yoga Workout Description: Go to http://www. count your laps right and accurately time it! 3) Swim 5x100 very easy repeats with full recovery. as is yoga at home. swimming or hiking. Options include yoga. and don't eat anything afterwards.bengreenfieldfitness. 5) Easy cool-down To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.

fast . and don't eat anything afterwards. Options include yoga.Workout Description: 20-30 minutes of light cardio in Zones 1-2. cycling. Cup of coffee before is OK. as is yoga at home. Check out and educate yourself on your options. Options include yoga. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Goal is 45-60 minutes total.com and do a search for yoga. Goal is to burn fat and lean up. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Thursday Custom : Yoga Workout Description: Go to http://www. If you can't get this done in the morning. Class at gym is fine. prior to breakfast. prior to breakfast. swimming or hiking. Eat breakfast after. do after dinner.bengreenfieldfitness. elliptical. fast walking.

Goal is to burn fat and lean up. cycling. and don't eat anything afterwards. prior to breakfast. Options include yoga. Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Cup of coffee before is OK. do after dinner. If you can't get this done in the morning. elliptical. Goal is to burn fat and lean up.walking. do after dinner. swimming or hiking. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Saturday Bike : Bike Test Workout Description: . Cup of coffee before is OK. swimming or hiking. and don't eat anything afterwards. cycling. If you can't get this done in the morning. elliptical. Eat breakfast after. Eat breakfast after. fast walking.

and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your threshold ----------------- .Your training "heart rate zones" will be based off your lactate threshold or power threshold. Follow this simple rule . treadmill. ----------------If 30 minutes is daunting. sustained pace. or flat outdoor course. ----------------Sometimes people exercise too hard for this test. if 10 is the hardest and 1 is the easiest. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. the lungs begin to burn. If you don't do an actual "blood lactate" laboratory test. this test can be modified by simply performing three 5 minute hard.your pace should be the same at the end as at the beginning. If the legs begin to go rubbery. sustainable efforts with 5 minutes rest between each effort. Your average heart rate during the final 20 minutes should correspond to your LT. and you begin to gasp for breath. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. the leg turnover begins to slow. then you are going to hard! This should be about an 8 on a 1-10 scale. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer.

with 30–60 seconds rest between each set. Step 1: Reps: 8-10. moving from station to station with minimum rest. Custom : Build Phase Core Workout Description: Do this entire routine as a circuit. 3–4x through. one foam roller motion up and back down a body region is the equivalent of a single rep. Now you have custom training zones! Your bike zones will probably be lower than your run zones. This workout is best performed with 5–10 minutes of light cardio beforehand. you may change order if necessary. If you used a power meter during this test. The order of the movements is not crucial. Foam Rolling: Low Back: Notes: For foam rolling. Tempo: fluent Foam Rolling: Upper Back/Neck: Notes: For foam rolling. If heart rate is high or breathing is difficult. Main Set: Complete the following exercises as a circuit. one foam roller motion up and back down a body region is the equivalent of a single rep. one foam roller motion up and back down a body region is the equivalent of a single rep. Tempo: fluent Main Set: Stability Ball Plank or Knee to Chest: Notes: Complete the following exercises as a circuit. Foam Rolling: For foam rolling. 3–4x through. Cool-down: Hold each of the following stretches for 6–20 seconds. one foam roller motion up and back down a body region is the equivalent of a single rep.Now that you have your number. with 30–60 seconds rest between each set. which is why you'll be testing for each sport. then click on "Heart Rate Zones". log-in to your TrainingPeaks account. Input your lactate threshold heart rate. . then go to "Preferences". then calculate zones (calculation methods will vary minimally). you can alternatively input your power numbers at your maximum sustainable pace . Step 1: Reps: 8-10. Step 1: Reps: 8-10. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: fluent Foam Rolling: Mid Back: Notes: For foam rolling.

Tempo: control Cool-down: Scorpion: Notes: Hold each of the following stretches for 6–20 seconds. Step 1: Reps: 1. with 30–60 seconds rest between each set. 3–4x through. 3–4x through. Step 1: Reps: 10-15. Step 1: Reps: 10-15. with 30–60 seconds rest between each set. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: control Cool-down: Warrior Two: . Tempo: fluent. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: fluent Main Set: Med Ball Woodchopper: Notes: Complete the following exercises as a circuit. with 30–60 seconds rest between each set. Step 1: Reps: 1. If heart rate is high or breathing is difficult.Step 1: Reps: 10-15. Tempo: explosive. Notes: 70-75% load Main Set: Side Plank Lateral Raises: Notes: Complete the following exercises as a circuit. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: control Main Set: Glute Extensions or Single Leg Bridges: Notes: Complete the following exercises as a circuit. 3–4x through.net/exercise-library/woodchopper/ Step 1: Reps: 10-15. Step 1: Reps: 10-15. Step 1: Reps: 10-15. If heart rate is high or breathing is difficult. with 30–60 seconds rest between each set. with 30–60 seconds rest between each set. Tempo: fluent Main Set: Cable Torso Twists or Corkscrews: Notes: Complete the following exercises as a circuit. If heart rate is high or breathing is difficult. 3–4x through. Notes: 70-75% load Main Set: Turkish Get Ups: Notes: Complete the following exercises as a circuit. 3–4x through. Tempo: control Cool-down: Down Dog: Notes: Hold each of the following stretches for 6–20 seconds. http://pacificfit. Step 1: Reps: 1. Tempo: control Cool-down: Warrior One: Notes: Hold each of the following stretches for 6–20 seconds.

----------------Sometimes people exercise too hard for this test. complete 3–5 minutes of light aerobic activity prior to the stretches. complete 3–5 minutes of light aerobic activity prior to the stretches. sustained pace. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. Tempo: control Sunday Run : Run Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. Step 1: Reps: 1. the leg turnover begins to slow. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor . the lungs begin to burn. complete 3–5 minutes of light aerobic activity prior to the stretches. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. and you begin to gasp for breath. Tempo: control Cool-down: Bridge (optional): Notes: Hold each of the following stretches for 6–20 seconds. If you don't do an actual "blood lactate" laboratory test. sustainable efforts with 5 minutes rest between each effort.Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is diffi cult. If heart rate is high or breathing is difficult.your pace should be the same at the end as at the beginning. Step 1: Reps: 1. if 10 is the hardest and 1 is the easiest. If the legs begin to go rubbery. Step 1: Reps: 1. If heart rate is high or breathing is difficult. then you are going to hard! This should be about an 8 on a 1-10 scale. this test can be modified by simply performing three 5 minute hard. ----------------If 30 minutes is daunting. Your average heart rate during the final 20 minutes should correspond to your LT. Tempo: control Cool-down: Warrior Three: Notes: Hold each of the following stretches for 6–20 seconds. Follow this simple rule .

Strength : Electrostimulation Set . Proceed through entire strength set. SpecialEating During Race/Event . Proceed through entire strength set. which is why you'll be testing for each sport.start looking forward and practicing 12x/month. treadmill. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number. or flat outdoor course. Input your lactate threshold heart rate. (Planned) . Place frequency stimulation as high as you can handle without pain. log-in to your TrainingPeaks account. then go to "User Setting".----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. but recommend the Coggan method).Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Place frequency stimulation as high as you can handle without pain.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". Now you have custom training zones! Your bike zones will probably be lower than your run zones.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength". increased frequency stimulation as your tolerance improves. then calculate zones (calculation methods will vary minimally. increased frequency stimulation as your tolerance improves. Strength : Electrostimulation Set .

Next.bengreenfieldfitness.html. Recommend combination of UCAN Superstarch.exrx. Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds.Meal Description: See http://www. Do every day this week.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. X2Performance and MAP amino acids. do .com/2013/07/what-to-eat-before-during-and-after-yourworkouts-races/ for fueling during event. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. With an elastic band or light dumbbell. do 1x50 reps external rotation each side: http://www.

including a mountain bike.html.1x50 reps dumbbell or elastic band front raises: http://www. Bike : Build Phase Superfast Spin Ride Workout Description: This ride is best outdoors on a rolling course. and you can use any kind of bike you want. Next do 1x50 reps side lying leg raise per side: http://www. intervals 5-8 Swim ----(focus on high elbows and catch)) ----Sprint Interval Set (900 Yards) ----9x100 rotating a 50-yard sprint through the set ----Interval #1: 50 sprint. as if you were riding a fixed gear bike! Smooth cadence.exrx.com/watch?v=_XxYq-ZkUQw. 25 race pace ----Interval #3: 50 race pace. Keep cadence at 95-105 as much as possible. but try to avoid more than 20% of the ride at or above Zone 4. Tuesday Swim : Build Phase Swim Start Practice Workout Description: -----Warmup (200-500 Yards) ----Drills ----3x50 yards Catch Up Drill ----3x50 yards Kick on side arm out w/fins ----Power Interval Set (1600 Yards) ----8x200 yards (intervals 1-4: Pull w/ paddles. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Try to do the entire circuit 2x through if time permits. Power or heart rate will vary from Zone 2-Zone 4 during the fast pedaling effort. 50 race pace ----Interval #2: 25 race pace. 50 sprint ----Repeat 3 times ----Cool Down (150 Yards) ----- . and try to avoid interruptions in the pedal stroke. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.net/WeightExercises/DeltoidAnterior/DBFrontRaise.youtube. Finish with 2 minutes front plank. 50 sprint. Fast feet. 20 seconds cold for 10x through. In addition. Spin for 40-60 minutes on an undulating course with many twists and turns as possible.

Good cool-down. Warm-up 10-20 minutes. Explode up to a vertical jump and land on the box on the left leg. as shown. Wednesday Bike : Build Phase Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Then go back to the hops. Explode up to a vertical jump and land on the box on the right leg. Tempo: explosive Warm-Up: Hip Flexor Kickouts: . As soon as you finish the hops. Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you.Run : Time Saving Sprint Treadmill Run Workout Workout Description: Warm-up 5-10 minutes.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace). complete 3–5 minutes of light aerobic activity prior to the stretches. with minimal rest and 30–60 sec rest at end of each circuit. cycling or elliptical trainer. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. Easy aerobic 90 second effort after each 30 second effort. Do this entire sequence 3-4x through. then complete the following exercises. Custom : Build Phase Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Main Set: Complete the following circuit of body weight exercises 3–5x through. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. then complete 10x30 second efforts at 1. Cool-down: Hold each of the following stretches for 6–20 seconds. Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. Repeat as desired. Then perform 1 set of 15-20 single leg hops for each leg. If heart rate is high or breathing is difficult. Repeat as desired.

Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15.Step 1: Reps: 8-10. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. Tempo: control Thursday Swim : Fast Endurance 100's Workout Description: . Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15.

200-500 cooldown. with an 8-10 count up and 8-10 count down. Run : Build Phase Short Hill Bursts Workout Description: This is good on a trail or in a hilly park. and not exhausting you. Move from one exercise to the next . Focus on keeping muscles tight and tense for each rep. with 10 second rest between each. These are all based on building strength and power. including drills of choice. then 10x10 second hill sprints. Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : Build Phase SuperSlow Strength Workout Description: Warm-up 5-10 minutes aerobically. with 90 second easy recovery jog after each. Complete each of the following exercises very slow. which is why they are short.200-500 warmup. 15-20x100 at maximum sustainable pace. Warm-up well for 10-15 minutes. and do not rest any longer than 2 second between reps.

practicing race breathing. Repeat the 30 second hard run effort. like Local Hero. Run : Extreme Isometric Run Finisher Workout Description: Complete a 2-3 minute isometric lunge per leg at the end of today's run workout: http://www. Complete 15-20 30-30’s. Then practice 8-10x running beach starts with about 20s hard swimming followed by about 90 seconds cruise pace. You should be at about 4-8 reps per exercise. Optional but not required is a quick 15-20 minute aerobic run off the bike. pacing. Each exercise set should take you 90 seconds to 2 minutes to complete. to complete exhaustion. hold a front plank position for as long as possible.with minimal rest and complete 1 round of the entire circuit. Once you completed all exercises.gl/hJ10B and add the "Extra Short" OR do one of the long Sufferfest workouts.youtube. Then repeat for side plank left side. Swim : Build Phase Open Water Skills Workout Description: Warm-up 5-10 minutes open water. and stroke rhythm. Recover for 30 seconds very. then slow your pace to a Zone 3 steady aerobic effort and continue to run until you have completed 90-100 minutes of running. Progress to 15-20 minute out and back swim.com/watch?v=JJYk9EeIalo . Sunday Run : Build Phase 30-30's + Endurance Workout Description: Warm-up well (10-20 minutes). and side plank right side. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Saturday Bike : Build Phase Sufferfest Bike Workout or Hard Spin Class Workout Description: Choose any of the 45-60 minute Sufferfest videos from http://goo. then perform a 30 second hard running effort at close to maximum pace (Zone 5). very easy (Zone 1 intensity).

Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". Place frequency stimulation as high as you can handle without pain.Strength : Electrostimulation Set . Proceed through entire strength set. Do every day this week. Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Strength : Electrostimulation Set . increased frequency stimulation as your tolerance improves.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength". increased frequency stimulation as your tolerance improves. Place frequency stimulation as high as you can handle without pain. Proceed through entire strength set. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: .

net/WeightExercises/Infraspinatus/DBLyingExternalRotation. as if you were riding a fixed gear bike! Smooth cadence.html. With an elastic band or light dumbbell.net/WeightExercises/DeltoidAnterior/DBFrontRaise. Finish with 2 minutes front plank. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. including a mountain bike.com/watch?v=_XxYq-ZkUQw. do 1x50 reps dumbbell or elastic band front raises: http://www. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. do 1x50 reps external rotation each side: http://www. Fast feet. Next.exrx. Next do 1x50 reps side lying leg raise per side: http://www. Spin for 40-60 minutes on an undulating course with many twists and turns as possible. but try to avoid more than 20% of the ride at or above Zone 4.Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. Try to do the entire circuit 2x through if time permits. and try to avoid interruptions in the pedal stroke.youtube. Power or heart rate will vary from Zone 2-Zone 4 during the fast pedaling effort. Keep cadence at 95-105 as much as possible. Bike : Build Phase Superfast Spin Ride Workout Description: This ride is best outdoors on a rolling course.html. 20 seconds cold for 10x through. Tuesday Swim : Build Phase Swim Start Practice Workout Description: -----Warmup (200-500 Yards) ----Drills ----- .exrx. and you can use any kind of bike you want. In addition.

As soon as you finish the hops. 25 race pace ----Interval #3: 50 race pace. 50 sprint. then complete 10x30 second efforts at 1. Warm-up 10-20 minutes. 50 sprint ----Repeat 3 times ----Cool Down (150 Yards)----Run : Time Saving Sprint Treadmill Run Workout Workout Description: Warm-up 5-10 minutes. cycling or elliptical trainer. Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. then complete the following exercises. Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. Easy aerobic 90 second effort after each 30 second effort.3x50 yards Catch Up Drill ----3x50 yards Kick on side arm out w/fins ----Power Interval Set (1600 Yards) ----8x200 yards (intervals 1-4: Pull w/ paddles. Do this entire sequence 3-4x through. Explode up to a vertical jump and land on the box on the left leg. Wednesday Bike : Build Phase Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. Custom : Build Phase Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Then go back to the hops. Repeat as desired. 50 race pace ----Interval #2: 25 race pace. . Repeat as desired. as shown. Explode up to a vertical jump and land on the box on the right leg. Then perform 1 set of 15-20 single leg hops for each leg. Good cool-down. intervals 5-8 Swim ----(focus on high elbows and catch)) ----Sprint Interval Set (900 Yards) ----9x100 rotating a 50-yard sprint through the set ----Interval #1: 50 sprint.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace).

Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15.Main Set: Complete the following circuit of body weight exercises 3–5x through. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: control Cool-down: Posterior Shoulder: . Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10. with minimal rest and 30–60 sec rest at end of each circuit. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. If heart rate is high or breathing is difficult. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Cool-down: Hold each of the following stretches for 6–20 seconds.

Tempo: control Thursday Swim : Fast Endurance 100's Workout Description: 200-500 warmup. Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: . 15-20x100 at maximum sustainable pace. including drills of choice. then 10x10 second hill sprints. 200-500 cooldown. which is why they are short. with 10 second rest between each. Warm-up well for 10-15 minutes. Tempo: control Cool-down: Calf: Step 1: Reps: 1. These are all based on building strength and power. with 90 second easy recovery jog after each. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Run : Build Phase Short Hill Bursts Workout Description: This is good on a trail or in a hilly park. and not exhausting you.Step 1: Reps: 1.

Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Saturday Bike : Build Phase Sufferfest Bike Workout or Hard Spin Class Workout Description: Choose any of the 45-60 minute Sufferfest videos from http://goo. Swim : Build Phase Open Water Skills Workout Description: Warm-up 5-10 minutes open water. Complete each of the following exercises very slow.gl/hJ10B and add the "Extra Short" OR do one of the long Sufferfest workouts. Then repeat for side plank left side. to complete exhaustion. You should be at about 4-8 reps per exercise. Then practice 8-10x running beach starts with about 20s hard swimming followed by about 90 seconds cruise pace. like Local Hero. Optional but not required is a quick 15-20 minute aerobic run off the bike. with an 8-10 count up and 8-10 count down. and stroke rhythm. and do not rest any longer than 2 second between reps. pacing.Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : Build Phase SuperSlow Strength Workout Description: Warm-up 5-10 minutes aerobically. Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit. hold a front plank position for as long as possible. Progress to 15-20 minute out and back swim. Once you completed all exercises. practicing race breathing. and side plank right side. Sunday Run : Build Phase 30-30's + Endurance . Each exercise set should take you 90 seconds to 2 minutes to complete. Focus on keeping muscles tight and tense for each rep.

Complete 15-20 30-30’s.youtube. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: . then perform a 30 second hard running effort at close to maximum pace (Zone 5). then slow your pace to a Zone 3 steady aerobic effort and continue to run until you have completed 90-100 minutes of running.Workout Description: Warm-up well (10-20 minutes). Recover for 30 seconds very. Repeat the 30 second hard run effort. Do every day this week. very easy (Zone 1 intensity). Run : Extreme Isometric Run Finisher Workout Description: Complete a 2-3 minute isometric lunge per leg at the end of today's run workout: http://www.com/watch?v=JJYk9EeIalo Monday Other : Full Body Stretch Routine Workout Description: Hold each stretch for 6-20 seconds.

html. Keep cadence at 95-105 as much as possible. Power or heart rate will vary from Zone 2-Zone 4 during the fast pedaling effort.exrx. In addition. and you can use any kind of bike you want. do 1x50 reps dumbbell or elastic band front raises: http://www. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.Strength : Fabulous Four Injury Prevention Workout Description: Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits.net/WeightExercises/Infraspinatus/DBLyingExternalRotation. With an elastic band or light dumbbell.com/watch?v=_XxYq-ZkUQw. intervals 5-8 Swim ----(focus on high elbows and catch)) ----- . Try to do the entire circuit 2x through if time permits. but try to avoid more than 20% of the ride at or above Zone 4.html. Next.exrx. Finish with 2 minutes front plank. Fast feet. Bike : Build Phase Superfast Spin Ride Workout Description: This ride is best outdoors on a rolling course. Spin for 40-60 minutes on an undulating course with many twists and turns as possible. Tuesday Swim : Build Phase Swim Start Practice Workout Description: -----Warmup (200-500 Yards) ----Drills ----3x50 yards Catch Up Drill ----3x50 yards Kick on side arm out w/fins ----Power Interval Set (1600 Yards) ----8x200 yards (intervals 1-4: Pull w/ paddles. as if you were riding a fixed gear bike! Smooth cadence. 20 seconds cold for 10x through. and try to avoid interruptions in the pedal stroke. do 1x50 reps external rotation each side: http://www. Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Next do 1x50 reps side lying leg raise per side: http://www.net/WeightExercises/DeltoidAnterior/DBFrontRaise.youtube. including a mountain bike.

50 sprint. Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. then complete the following exercises. Do this entire sequence 3-4x through. Repeat as desired. with minimal rest and 30–60 sec rest at end of each circuit. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. 50 sprint ----Repeat 3 times ----Cool Down (150 Yards)----Run : Time Saving Sprint Treadmill Run Workout Workout Description: Warm-up 5-10 minutes. Main Set: Complete the following circuit of body weight exercises 3–5x through. complete 3–5 minutes of light aerobic activity prior to the stretches. Then go back to the hops. cycling or elliptical trainer. Warm-up 10-20 minutes. . then complete 10x30 second efforts at 1. Explode up to a vertical jump and land on the box on the left leg. Wednesday Bike : Build Phase Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. Easy aerobic 90 second effort after each 30 second effort.Sprint Interval Set (900 Yards) ----9x100 rotating a 50-yard sprint through the set ----Interval #1: 50 sprint. Cool-down: Hold each of the following stretches for 6–20 seconds. 25 race pace ----Interval #3: 50 race pace. 50 race pace ----Interval #2: 25 race pace. Custom : Build Phase Body Weight Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging. Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. As soon as you finish the hops.0 incline and maximum sustainable pace (about 2-3mph faster than your "comfortable" aerobic run pace). Then perform 1 set of 15-20 single leg hops for each leg. Good cool-down. Repeat as desired. Explode up to a vertical jump and land on the box on the right leg. as shown. If heart rate is high or breathing is difficult.

Tempo: fluent Main Set: Mountain Climbers or Corkscrews: Step 1: Reps: 10-15. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: explosive Main Set: Lateral Lunges: Step 1: Reps: 10-15. Tempo: control Cool-down: Anterior Shoulder: Step 1: Reps: 1. Tempo: fluent Main Set: Bow Row (use elastic band): Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Hip Flexor Kickouts: Step 1: Reps: 8-10.Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Bridge or Single Leg Bridge: Step 1: Reps: 10-15. Tempo: fluent Main Set: Lunge Steps or Jumps: Step 1: Reps: 10-15. Tempo: explosive Warm-Up: Arm Circles: Step 1: Reps: 8-10. Tempo: fluent Main Set: Push-Ups or Push-Up Variation: Step 1: Reps: 10-15. Tempo: fluent Cool-down: Four-Step Hip Stretch: Step 1: Reps: 1. Tempo: fluent Main Set: Side Plank Rotations or Front Plank Taps: Step 1: Reps: 10-15. Tempo: control . Tempo: explosive Warm-Up: Arm Swings: Step 1: Reps: 8-10. Tempo: fluent Main Set: Little Big: Step 1: Reps: 10-15. Tempo: control Cool-down: Posterior Shoulder: Step 1: Reps: 1. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: Step 1: Reps: 8-10.

These are all based on building strength and power. with 90 second easy recovery jog after each. and not exhausting you. 15-20x100 at maximum sustainable pace. then 10x10 second hill sprints. which is why they are short. including drills of choice. Warm-up well for 10-15 minutes.Thursday Swim : Fast Endurance 100's Workout Description: 200-500 warmup. Run : Build Phase Short Hill Bursts Workout Description: This is good on a trail or in a hilly park. Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: . 200-500 cooldown. with 10 second rest between each.

and side plank right side. Second and third and fourth 5K is half-marathon race pace.Strength : Build Phase SuperSlow Strength Workout Description: Warm-up 5-10 minutes aerobically. High cadence the whole time! 20 minute aerobic run off the bike. First 5K builds to Zone 3. Bike : Build Phase Muscular Endurance Intervals with short run Workout Description: Warm-up well with 5-15 minutes of easy Zone 1-2 pedaling. Complete each of the following exercises very slow. Move from one exercise to the next with minimal rest and complete 1 round of the entire circuit. maximum pace. Final 5K is 10K pace Zone 4 mid to high. hold a front plank position for as long as possible. Brisk walk 2-5 minutes between each. Sunday Run : Build Phase 4-5x5K Progression Run Workout Description: Run 4-5x5K. Run : Extreme Isometric Run Finisher . to complete exhaustion. with 10 second rest between each. Focus on keeping muscles tight and tense for each rep. with an 8-10 count up and 8-10 count down. high Zone 3 to low Zone 4. Machine or Cable Chest Press: Machine or Cable Seated Row: Machine Leg Press or Dumbbell Squat: Machine or Cable Pull-Down: Saturday Swim : Build Phase 25's Workout Description: Warm-up 400-500m alternating between 50 drill and 50 easy freestyle. Then swim 20-25x25 at all-out. You should be at about 4-8 reps per exercise. Then repeat for side plank left side. Cool-down 200-500 easy. then perform 6-8x 8-10 minute Zone 3 efforts with 2 minute recoveries. and do not rest any longer than 2 second between reps. Once you completed all exercises. Each exercise set should take you 90 seconds to 2 minutes to complete. Warm-up first with 5-10 minutes of easy jogging.

Duration: 6-20sec. you may change order. if necessary. Duration: 6-20sec. Tempo: control Static Stretch: Anterior Shoulder: Step 1: Reps: 1. Duration: 6-20sec. Foam Rolling: For foam rolling. and don't eat anything afterwards. If you can't get this done in the morning. prior to breakfast. swimming or hiking. one foam roller motion up and back down a body region is the equivalent of a single rep. cycling. moving from station to station with minimum rest. Eat breakfast after. This workout is best performed with 5–10 minutes of light cardio beforehand. Duration: 6-20sec. Custom : Full Body Range of Motion & Recovery.youtube. Duration: 6-20sec. elliptical. Tempo: control Static Stretch: Side-Bending Lat: Step 1: Reps: 1. hold each position for 6–20 seconds. Static Stretch: Posterior Shoulder: Step 1: Reps: 1. The order of the movements is not crucial. fast walking.com/watch?v=JJYk9EeIalo Monday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Options include yoga. do after dinner.Workout Description: Complete a 2-3 minute isometric lunge per leg at the end of today's run workout: http://www. Static Stretches: For static stretches. Tempo: control Static Stretch: Scorpion: Step 1: Reps: 1. Cup of coffee before is OK. as time permits. Tempo: control Static Stretch: Down Dog: Step 1: Reps: 1. Tempo: control Static Stretch: Spiderman: Step 1: Reps: 1. Duration: 6-20sec. Goal is to burn fat and lean up. Intermediate to Advanced Levels Planned Duration:0:03:54 Workout Description: Do this entire routine as a circuit. Tempo: control .

Tempo: explosive . Tempo: explosive Dynamic Stretch: Arm Circles: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: control Static Stretch: Achilles/Foot: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Open Body: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Duration: 6-20sec. Tempo: control Static Stretch: Frog: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Warrior Two: Step 1: Reps: 1. Duration: 6-20sec. Duration: 6-20sec. Tempo: explosive Dynamic Stretch: Hip Flexor Kickouts: Step 1: Reps: 8-10. Duration: 6-20sec.Static Stretch: Warrior One: Step 1: Reps: 1. Tempo: control Dynamic Stretch: Arm Swings: Step 1: Reps: 8-10. Duration: 6-20sec. Tempo: control Static Stretch: Bridge: Step 1: Reps: 1. Tempo: control Static Stretch: Single Leg Quadriceps: Step 1: Reps: 1. Tempo: control Static Stretch: Lying or Standing Hamstring: Step 1: Reps: 1. Duration: 6-20sec. Tempo: control Static Stretch: Lying Leg Cross Body: Step 1: Reps: 1. Tempo: control Static Stretch: Calf: Step 1: Reps: 1. Tempo: control Static Stretch: Standing Figure Four: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Front-To-Back Leg Swings: Step 1: Reps: 8-10. Tempo: control Static Stretch: Warrior Three: Step 1: Reps: 1. Tempo: explosive Dynamic Stretch: Side-To-Side Leg Swings: Step 1: Reps: 8-10.

Dynamic Stretch: Four-Step Hip Stretch: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Upper Back/Neck: Step 1: Reps: 8-10. Tempo: fluent . Tempo: fluent Foam Rolling: Lats: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Lateral Calf: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: IT Band High: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: IT Band Low: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Quads: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Posterior Glutes: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Hamstring: Step 1: Reps: 8-10. Tempo: explosive Foam Rolling: Achilles: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Mid Back: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Internal Rotators: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Hip Flexors: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Lateral Glutes: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Low Back: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Chest: Step 1: Reps: 8-10. Tempo: fluent Foam Rolling: Posterior Calf: Step 1: Reps: 8-10.

5) Easy cool-down . 4) Perform a 200m time-trial from a push. Goal is 45-60 minutes total. Options include yoga. Try to go as low carb/high fat as possible on this week. Tuesday Custom : Yoga Workout Description: Go to http://www. 2) Perform a 400m time-trial from a push (not a dive). swimming or hiking. fast walking. If you can't get this done in the morning. again with accurate timing. In addition. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Eat breakfast after.com and do a search for yoga. do after dinner. cycling.bengreenfieldfitness. Backstroke or breastroke or kicking is fine. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. 20 seconds cold for 10x through. elliptical. count your laps right and accurately time it! 3) Swim 5x100 very easy repeats with full recovery. as is yoga at home. Cup of coffee before is OK. and don't eat anything afterwards. Doing cross-training or playing a higher number of alternate sports is also OK for this week.Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Check out and educate yourself on your options. and let the body totally recover. prior to breakfast. Just to clear lactic acid from the muscles. Class at gym is fine. Other : Testing/Reboot & Recovery Week Workout Description: Reboot & Recovery Week. Goal is to burn fat and lean up. Swim : Critical Swim Speed test Workout Description: 1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.

Options include yoga. if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 . If you can't get this done in the morning. Cup of coffee before is OK. Or. fast walking.swimsmooth.To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www. and don't eat anything afterwards. Goal is to burn fat and lean up. swimming or hiking. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Thursday Custom : Yoga . prior to breakfast. elliptical.T200)Where T400 and T200 are your 400m and 200m times in seconds.200) / (T400 . cycling.com/css. Eat breakfast after. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec) Wednesday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. do after dinner.

and don't eat anything afterwards. Goal is to burn fat and lean up. Strength : Vibration Platform Balance. do after dinner.bengreenfieldfitness. Goal is 45-60 minutes total.htm Hold each move for 3 deep breaths per side. then complete the following balance sequence while on vibration platform: http://yoga.com and do a search for yoga. Cup of coffee before is OK.com/od/yogaposes/tp/Standing-Balances-Sequence. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: . Class at gym is fine. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. Eat breakfast after. Options include yoga. prior to breakfast.about. prior to breakfast. swimming or hiking. Goal is to burn fat and lean up.gl/05Twf Friday Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. Check out and educate yourself on your options. fast walking. fast walking. cycling. If you can't get this done in the morning. Other : Morning Fasted Fat Burning Workout Description: 20-30 minutes of light cardio in Zones 1-2. and don't eat anything afterwards. as is yoga at home. elliptical. Options include yoga. Vibration platform: http://goo. swimming or hiking. If you can't get this done in the morning. do after dinner. Eat breakfast after. Cup of coffee before is OK.Workout Description: Go to http://www. cycling. elliptical.

Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Saturday Bike : Bike Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold or power threshold. If you don't do an actual "blood lactate" laboratory test. ----------------Sometimes people exercise too hard for this test. Follow this simple rule . this test can be modified by simply performing three 5 minute hard. the leg turnover begins to slow.your pace should be the same at the end as at the beginning. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. sustainable efforts with 5 minutes rest between each effort. Your average heart rate during the final 20 minutes should correspond to your LT. sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. then you are going to hard! This should be about an 8 on a 1-10 scale. the lungs begin to burn. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor . if 10 is the hardest and 1 is the easiest. If the legs begin to go rubbery. ----------------If 30 minutes is daunting. and you begin to gasp for breath.

This workout is best performed with 5–10 minutes of light cardio beforehand. . which is why you'll be testing for each sport. Input your lactate threshold heart rate. with 30–60 seconds rest between each set. you can alternatively input your power numbers at your maximum sustainable pace . complete 3–5 minutes of light aerobic activity prior to the stretches. and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your threshold ----------------Now that you have your number. Foam Rolling: For foam rolling. Cool-down: Hold each of the following stretches for 6–20 seconds. Custom : Build Phase Core Workout Description: Do this entire routine as a circuit. Now you have custom training zones! Your bike zones will probably be lower than your run zones. moving from station to station with minimum rest. Main Set: Complete the following exercises as a circuit. then click on "Heart Rate Zones". The order of the movements is not crucial. log-in to your TrainingPeaks account. If you used a power meter during this test. 3–4x through. then go to "Preferences". you may change order if necessary.----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. or flat outdoor course. one foam roller motion up and back down a body region is the equivalent of a single rep. treadmill. then calculate zones (calculation methods will vary minimally). If heart rate is high or breathing is difficult.

with 30–60 seconds rest between each set. Step 1: Reps: 10-15. with 30–60 seconds rest between each set. 3–4x through. Step 1: Reps: 10-15. 3–4x through. Tempo: fluent Main Set: Cable Torso Twists or Corkscrews: Notes: Complete the following exercises as a circuit. Step 1: Reps: 8-10. Tempo: fluent Main Set: Stability Ball Plank or Knee to Chest: Notes: Complete the following exercises as a circuit. Tempo: fluent Main Set: Med Ball Woodchopper: Notes: Complete the following exercises as a circuit. one foam roller motion up and back down a body region is the equivalent of a single rep. with 30–60 seconds rest . Tempo: control Main Set: Glute Extensions or Single Leg Bridges: Notes: Complete the following exercises as a circuit. http://pacificfit. with 30–60 seconds rest between each set. 3–4x through. 3–4x through. Notes: 70-75% load Main Set: Turkish Get Ups: Notes: Complete the following exercises as a circuit. with 30–60 seconds rest between each set. Step 1: Reps: 10-15. Step 1: Reps: 8-10. Step 1: Reps: 8-10. 3–4x through. Tempo: fluent. Tempo: fluent Foam Rolling: Upper Back/Neck: Notes: For foam rolling. Step 1: Reps: 10-15.net/exercise-library/woodchopper/ Step 1: Reps: 10-15. Notes: 70-75% load Main Set: Side Plank Lateral Raises: Notes: Complete the following exercises as a circuit. one foam roller motion up and back down a body region is the equivalent of a single rep. one foam roller motion up and back down a body region is the equivalent of a single rep. Tempo: fluent Foam Rolling: Mid Back: Notes: For foam rolling. with 30–60 seconds rest between each set. 3–4x through. Tempo: explosive.Foam Rolling: Low Back: Notes: For foam rolling.

Step 1: Reps: 1. complete 3–5 minutes of light aerobic activity prior to the stretches. If heart rate is high or breathing is difficult. Tempo: control Cool-down: Bridge (optional): Notes: Hold each of the following stretches for 6–20 seconds. complete 3–5 minutes of light aerobic activity prior to the stretches. Tempo: control Cool-down: Warrior One: Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult. Tempo: control Cool-down: Scorpion: Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult. Tempo: control Sunday Run : Run Lactate Test Workout Description: Your training "heart rate zones" will be based off your lactate threshold. complete 3–5 minutes of light aerobic activity prior to the stretches. sustained pace. Step 1: Reps: 1. Step 1: Reps: 10-15. Your . Tempo: control Cool-down: Warrior Three: Notes: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult. complete 3–5 minutes of light aerobic activity prior to the stretches. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. complete 3–5 minutes of light aerobic activity prior to the stretches. Step 1: Reps: 1. Step 1: Reps: 1. If heart rate is high or breathing is difficult. complete 3–5 minutes of light aerobic activity prior to the stretches. Step 1: Reps: 1. If you don't do an actual "blood lactate" laboratory test. one way to estimate your lactate threshold is to perform a 30-minute time trial at a high. Tempo: control Cool-down: Down Dog: Notes: Hold each of the following stretches for 6–20 seconds. Tempo: control Cool-down: Warrior Two: Notes: Hold each of the following stretches for 6–20 seconds. Step 1: Reps: 1. If heart rate is high or breathing is diffi cult.between each set.

the lungs begin to burn. Input your lactate threshold heart rate. then calculate zones (calculation methods will vary minimally. or flat outdoor course. and you begin to gasp for breath. ----------------Sometimes people exercise too hard for this test. Follow this simple rule . and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------Record your heart rate each minute for the last 20 minutes ----------------Calculate your average heart rate over the last 20 minutes ----------------This average heart rate figure is your estimated heart rate at your lactate threshold ----------------Now that you have your number. log-in to your TrainingPeaks account. if 10 is the hardest and 1 is the easiest.your pace should be the same at the end as at the beginning. then you are going to hard! This should be about an 8 on a 1-10 scale. then go to "User Setting". sustainable efforts with 5 minutes rest between each effort. treadmill. the leg turnover begins to slow. Now you have custom training zones! Your bike zones will probably be lower than your run zones. . If the legs begin to go rubbery. this test can be modified by simply performing three 5 minute hard. but recommend the Coggan method). which is why you'll be testing for each sport.average heart rate during the final 20 minutes should correspond to your LT. ----------------30-Minute Time Trial for Estimating LT ----------------You will need a heart rate monitor ----------------Warm up for 10-15 minutes ----------------Begin exercise on an indoor trainer. ----------------If 30 minutes is daunting.

then swim 5x100m (preferably descending times). Cool-down well and stretch. Tempo: explosive Warm-Up: Front-To-Back Leg Swings: . Place frequency stimulation as high as you can handle without pain.gl/OdBP5 Attach electrodes to quads and put the setting on "strength". then run 10x30 second efforts (zone 4) on flat with high cadence. Warm-Up: Side-To-Side Leg Swings: Step 1: Reps: 8-10. use 60–65% weight. Immediately go to treadmill or outdoors. If heart rate is high or breathing is difficult. Proceed through entire strength set. increased frequency stimulation as your tolerance improves. Strength : Electrostimulation Set . Next go to bike. use 85– 90% weight. Main Set: Complete the following exercises as a circuit. Cool-down: Hold each of the following stretches for 6–20 seconds. cycling or elliptical trainer. complete 3–5 minutes of light aerobic activity prior to the stretches. warm-up 5 minutes. 5x50m and 10x25m. with 60–90 sec rest after each set. Proceed through entire strength set. with 1 minute easy pedaling after each.Hamstrings Workout Description: Recommend a Compex Sport Elite for this set: http://goo. warm-up 5 minutes. and then do 10x60 second efforts at 90+rpm (Zone 4). Place frequency stimulation as high as you can handle without pain. then complete the following exercises. increased frequency stimulation as your tolerance improves. If you are in Race or Taper weeks.Quads Workout Description: Recommend a Compex Sport Elite for this set: http://goo. Monday Brick : Taper: Swim/Bike/Run Workout Description: Warm-up well. Any other phase.Strength : Electrostimulation Set . Custom : Full Body Power Workout Description: Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging.gl/OdBP5 Attach electrodes to hamstrings and put the setting on "strength". 1–3x through.

Step 1: Reps: 8-10. Tempo: explosive Main Set: Push Press: Step 1: Reps: 4-6. Tempo: explosive Main Set: Pull-Ups: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Hip Flexors: Step 1: Reps: 10-12. Tempo: explosive Main Set: Deadlift: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Hamstrings: Step 1: Reps: 10-12. Tempo: control Cool-down: Spiderman: Step 1: Reps: 1. Tempo: explosive Main Set: Clean: Step 1: Reps: 4-6. Tempo: fluent Main Set: Dumbbell Press: Step 1: Reps: 4-6. Tempo: fluent Warm-Up: Foam Roller Low and Mid Back: Step 1: Reps: 10-12. Tempo: explosive Warm-Up: Foam Roller Quads: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller IT Band High: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller IT Band Low: Step 1: Reps: 10-12. Tempo: control Cool-down: Single Leg Quadriceps: . Tempo: explosive Cool-down: Lunging Hip Flexor: Step 1: Reps: 1. Tempo: fluent Warm-Up: Foam Roller Posterior Calf: Step 1: Reps: 10-12. Tempo: fluent Warm-Up: Foam Roller Lateral Glutes: Step 1: Reps: 10-12. Tempo: explosive Main Set: Squat: Step 1: Reps: 4-6.

Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. Swim : 100's Workout Description: . choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. Tuesday Bike : Taper: Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. Seated or Lying Hamstring: Step 1: Reps: 1. Tempo: control Cool-down: Calf: Step 1: Reps: 1. Tempo: control Cool-down: Achilles/Foot: Step 1: Reps: 1. Do this entire sequence 3x through. Then go back to the hops. Explode up to a vertical jump and land on the box on the right leg. Repeat as desired. 20 seconds cold for 10x through. Repeat as desired. Tempo: control Cool-down: Lying Leg Cross Body: Step 1: Reps: 1. Explode up to a vertical jump and land on the box on the left leg. Then perform 1 set of 15-20 single leg hops for each leg. Tempo: control Cool-down: Lying Leg Open Body: Step 1: Reps: 1. Warm-up 10-20 minutes. Tempo: control Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm.Step 1: Reps: 1. Tempo: control Cool-down: Standing. In addition. as shown. Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. As soon as you finish the hops.

HR will vary from Zone 2-Zone 4 during the fast pedaling effort. eat. Then spin for 45-60 minutes on an undulating course with many twists and turns. aero position as much as possible. Keep cadence at 95-105 as much as possible.0% incline with an easy walk between each.htm Hold each move for 3 deep breaths per side. and try to implement a high cadence of 90-95rpm. then complete the following balance sequence while on vibration platform: http://yoga. If necessary. 10-20 minute Zone 2 cool-down. forefoot strike and high cadence. Cool-down 200. aerobically. you can simulate this on treadmill by running several repeats very fast at a 0. Goal is neuromuscular turnover and high cadence without "beating up" the legs. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. Then swim 16-20x50 at maximum pace. but try to avoid more than 20% of . Strength : Vibration Platform Balance. focusing on forward lean. Do not stop pedaling when you drink. Vibration platform: http://goo. Preferably try to find a slight downhill for these (golf course works well) Recover between each repeat for 20-45 seconds. As an option. Fast feet! Smooth cadence. Wednesday Run : Taper: High Cadence Strides Workout Description: Run 10-15 minutes to a park or golf course with a flat or slightly downhill grassy area. etc.gl/05Twf Thursday Bike : Taper: Superfast Spin Workout Description: Warm-up 5-10 minutes Zone 2. Run 10x100 yard repeats at maximum sustainable pace.about. Run back 10-15 minutes. and try to avoid interruptions in the pedal stroke. you can do these barefoot or with minimalist footwear. with 10 second rest between each. Cool-down 200-500.Warm-up 200-500m. with 10 second rest between each. Swim : 50's Workout Description: Warm-up 200-500m alternating between 50 dril and 50 easy freestyle. Then swim 8-10x100 at maximum pace.com/od/yogaposes/tp/Standing-Balances-Sequence.

or are pressed for time. Then swim 16-20x25 at maximum pace. Swim : 25's Workout Description: Warm-up 200-500m alternating between 50 drill and 50 easy freestyle. Goal is 45-60 minutes total. Check out and educate yourself on your options. as is yoga at home. If you can't do this outdoors. . then simply warm-up indoors and do 10x2 minutes at a very high cadence (100+rpm) with 1 minute easy pedaling after each.bengreenfieldfitness. Cool-down 200.the ride at or above Zone 4. with 10 second rest between each. Class at gym is fine. Friday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www.com and do a search for yoga.

then 2 miles race pace to 1 mile easy... 18-20 miles run as follows: 2 mile easy warm-up. Sunday Bike : Taper Pre-Race Ride Workout Description: 120-180 minute ride. and run in loops so you have access to be able to fuel exactly as in race. . Ride this as an "always be pushing" ride at race pace (Zone 3) and high cadence. and finally 3 miles race pace to 1 mile easy. Very easy 10 minute run off the bike is optional. scenic run. then 1 mile race pace (Zone 3 mid to high). then run easy to the 18-20 mile mark. include 5-10 minute Zone 2 recoveries if your heart rate or power begins to be difficult to sustain. but during the course of the ride. Repeat the ladder one more time.Saturday Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Run : 18-20 mile long run. pre-race. back to 1 mile easy. Workout Description: Preferably choose a soft surface for this.

then complete 3-5x30 second efforts at the highest cadence possible without bouncing in the saddle. and then do 10x60 second efforts at 90+rpm (Zone 4). then 9/8/7/6/5/4/3/2/1. then swim 5x100m (preferably descending times). Challenge yourself.pacificfit.but OK if you want to practice transition. with each step of the ladder separated by a 100m at T Pace. 100 meters at CSS Pace. You can use a cyclocomputer if you would like to keep track. 5x50m and 10x25m.php. shift into second chain ring and easy gear. then run 10x30 second efforts (zone 4) on flat with high cadence. Cool-down well and stretch. Bike : Extreme Cadence Neuromuscular Finisher Workout Description: At end of today's ride. warm-up 5 minutes. How high can you go? 130? 150? Full recovery after each effort. Next go to bike. with 1 minute easy pedaling after each. Swim : Endurance Ladder Workout Description: Swim the following 75 lap ladder: 10 laps easy. 10-15 Pushups 20-25 Body Weight Squats 10-15 Narrow Grip Pushups 20-25 Standing Elastic Band Rows 10-15 Backward Lunges per side 10-15 Dive Bomber Pushups . Exercises can be viewed at http://www. Strength : BodyWeightBurner Workout Description: Complete the following circuit 4-5x through with minimal rest. but you should have a goal of getting above 120rpm for the entire 30 seconds. Monday Brick : Taper: Swim/Bike/Run Workout Description: Warm-up well. Immediately go to treadmill or outdoors. warm-up 5 minutes.net/exercises.

focusing on forward lean.Custom : Cold Thermogenesis Workout Description: Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm. Swim : 100's Workout Description: Warm-up 200-500m. as shown. Explode up to a vertical jump and land on the box on the left leg. Box left single leg hop: Notes: Begin in a standing position on the left leg with the box directly in front of you. choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion. In addition. get on the bike and complete 5x30 second sprints with a 30 second recovery after each. with 10 second rest between each. Repeat as desired. Do this entire sequence 3x through. If necessary. Then perform 1 set of 15-20 single leg hops for each leg. Run back 10-15 minutes. you can simulate this on treadmill by running several . you can do these barefoot or with minimalist footwear. Explode up to a vertical jump and land on the box on the right leg. As soon as you finish the hops. Box right single leg hop: Notes: Begin in a standing position on the right leg with the box directly in front of you. Then go back to the hops. and try to implement a high cadence of 90-95rpm. Wednesday Run : Taper: High Cadence Strides Workout Description: Run 10-15 minutes to a park or golf course with a flat or slightly downhill grassy area. Repeat as desired. Warm-up 10-20 minutes. forefoot strike and high cadence. 20 seconds cold for 10x through. Then swim 8-10x100 at maximum pace. Tuesday Bike : Taper: Plyo Bike Workout Workout Description: This workout works best on an indoor trainer. Preferably try to find a slight downhill for these (golf course works well) Recover between each repeat for 20-45 seconds. aerobically. As an option. Run 10x100 yard repeats at maximum sustainable pace. Cool-down 200-500.

about.repeats very fast at a 0.0% incline with an easy walk between each. eat. Goal is neuromuscular turnover and high cadence without "beating up" the legs. HR will vary from Zone 2-Zone 4 during the fast pedaling effort. etc. 10-20 minute Zone 2 cool-down. or are pressed for time. Friday Other : Foam Roller or Massage . Swim : 25's Workout Description: Warm-up 200-500m alternating between 50 drill and 50 easy freestyle. Recovery and Restoration Workout Description: Stand while deep breathing on vibration platform for 2 minutes. aero position as much as possible. Cool-down 200. but try to avoid more than 20% of the ride at or above Zone 4. Swim : 50's Workout Description: Warm-up 200-500m alternating between 50 dril and 50 easy freestyle. Then swim 16-20x50 at maximum pace.gl/05Twf Thursday Bike : Taper: Superfast Spin Workout Description: Warm-up 5-10 minutes Zone 2. with 10 second rest between each. and try to avoid interruptions in the pedal stroke. Strength : Vibration Platform Balance. Fast feet! Smooth cadence. then simply warm-up indoors and do 10x2 minutes at a very high cadence (100+rpm) with 1 minute easy pedaling after each. Cool-down 200. Then swim 16-20x25 at maximum pace. then complete the following balance sequence while on vibration platform: http://yoga. Vibration platform: http://goo. If you can't do this outdoors. with 10 second rest between each.com/od/yogaposes/tp/Standing-Balances-Sequence.htm Hold each move for 3 deep breaths per side. Do not stop pedaling when you drink. Then spin for 45-60 minutes on an undulating course with many twists and turns. Keep cadence at 95-105 as much as possible.

as is yoga at home.Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Custom : Yoga Workout Description: Go to http://www. Zone 4.bengreenfieldfitness. Saturday Run : 8-9 Mile Race Tempo Practice Run Workout Description: Warm-up 1 mile easy jog. Cool-down 1 mile. Class at gym is fine. then repeat the 2 mile effort. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage .com and do a search for yoga. then finish with a maximum sustainable pace 1 mile effort. Check out and educate yourself on your options. then run 2 miles at race pace intensity. Cool-down 1 more mile. Goal is 45-60 minutes total.

Exercises can be viewed at http://www. Do a good warm-up.Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Strength : BodyWeightBurner Workout Description: Complete the following circuit 4-5x through with minimal rest.pacificfit. 10-15 Pushups 20-25 Body Weight Squats 10-15 Narrow Grip Pushups 20-25 Standing Elastic Band Rows 10-15 Backward Lunges per side 10-15 Dive Bomber Pushups Sunday Bike : Taper Pre-Race Ride Workout Description: 90-100 minute ride.php. then 3-4x20 minute race pace effort (Zone 3) with high cadence in aero position.net/exercises. You can do this indoors or outdoors. but preferably outdoors with your full race set-up. 10 minute Zone 2 easy spin. Between each effort. Very easy 10 .

then 2x1000 at race pace with 90 second rest between each. with 10 second rest between each. Other : Full Body Stretch Routine With Video: Intermediate-Advanced Workout Description: Hold each stretch for 6-20 seconds. Swim : Taper 1000's Workout Description: Good warm-up. Then swim 16-20x25 at maximum pace. 75-85%. Do every day this week. but OK if you want to practice transition. Recommend you use wetronome set at your CSS Pace per 25 meters to dial in your exact pace. including 6x2 minute hard race pace efforts with full recovery after each. Include 200m warmup and cooldown. Swim : 25's Workout Description: Warm-up 300-500m alternating between 50 drill and 50 easy freestyle. should be breathing deep. Cool-down 200. 4 Step Hip Stretch: Achilles Stretch: Calf Stretch: Bridge Stretch: Anterior Shoulder Stretch: Posterior Shoulder Stretch: Side Bending Lat Stretch: Spiderman Stretch: Single Leg Quad Stretch Side: Lying Hamstring Stretch: Lying Leg Cross Body Stretch: . 30 minutes easy. or take a quick glance at the clock every 100 to make sure you're staying on pace.minute run off the bike is optional. but not gasping. Total 2400m. Monday Bike : Pre-Race Bike Activator Workout Description: Pre-race bike.

stir in 2 tablespoons lime or lemon juice and add toppings. Lunch***Lunch: Fast Avocado Soup*** (Planned) Sweet Potatoe. 1 tablespoon grass-fed butter and (optional. .beginning with lower carbohydrate intake earlier in the week and getting up to maximimal glycogen storage fueling later in week. For added calories.Lying Leg Open Body Stretch: Frog Stretch: Seated Hamstring Stretch: Standing Figure Four Stretch: Scorpion Stretch: Warrior 1 Side: Warrior 2 Side: Warrior 3 Stretch: Other : Race Week Meal Plan Instructions Workout Description: This race/event week meal plan is designed to gradually increase carbohydrate intake as the week progresses . For extra calories or carbs. beef or fish after making soup. Chill for 1-6 hours. or shaker cup.Raw (95 cals) 0. Breakfast***Breakfast: High Fat Coffee*** (Planned) Black Brewed Coffee (2 cals) 1 x 8 Oz Pasture Butter . and before serving.5 x 2 tbsp Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: This is perfect as a "fasted" meal before a long. combine 8-12 ounces black coffee with 1 tablespoon coconut oil or MCT oil. chopped mint.Grass Fed Pasture Raised Organic (110 cals) 1 x 1 Tablespoon Almond Butter . salt and cayenne pepper to taste. vanilla and/or stevia to taste. baked in skin (180 cals) 1 x 1 potato Avocado Half (276 cals) 2 x 1/2 Coconut Milk (400 cals) 4 x 1/4 cup Meal Recipe: You can top this soup with chopped cherry tomatoes. you can add shrimp. Add cinnamon. but for added calories) 1 tablespoon almond butter and/or 3-6oz full fat coconut milk. hard workout. you can serve with 1 baked or boiled sweet potato or yam. chicken. You simply blend and puree 1-2 ripe avocados (pitted. and also on easier days in which you need much less protein and carbohydrate than usual. In a blender. peeled and chopped) 1-2 cups coconut milk. or a dollop of yogurt or sprinkling of hard cheese. magic bullet. sliced scallions. It also decreases fiber and meal complexity in final 48 hours prior to event.

pieces Avocado Half (138 cals) 1 x 1/2 1 Large Whole Egg (240 cals) 3 x 1 Egg Nori Seaweed.net/items/natural-life-minerals/). carrots.SHIITAKE. along with 1-2 teaspoons almond butter.CKD. and a teaspoon of cinnamon.net/items/tianchi) or Lifeshotz (http://www. sea salt and pepper to taste. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.net/items/tianchi ).25 x 2 tbsp Coconut Flakes. Let's Do Organic Unsweetened Organic (55 cals) 0. Dinner***Dinner: Scrambled Eggs*** (Planned) MUSHROOMS.Snack***Snack: Afternoon Protein Parfait*** (Planned) Cinnamon. Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . Serve vegetables and 1/2-1 sliced avocado over scrambled eggs. and (optional) eat by wrapping everything in nori seaweed wrap and using the nori like a scoop.pacificfit. You can also wrap in kale. Eat 50- . This is a fantastic way to quell your appetite in the evening. a handful of unsweetened coconut flakes. while steaming 4-5 chopped vegetables of choice on the side (such as spinach. add full-fat coconut milk to desired texture.5 x 3 Tbsp Meal Recipe: Into 1-2 scoops of organic whey or vegan protein.WO/SALT (81 cals) 1 x 1 cup.pacificfit. kale. swiss chard or butter lettuce. Raw (10 cals) 1 x 1 Sheet Kale (102 cals) 3 x 1 cup Coconut Oil (120 cals) 1 x 1 tblsp Meal Recipe: Scramble 2-3 organic pastured eggs in coconut oil. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. bok choy.Raw (48 cals) 0. mushrooms and tomatoes).

a teaspoon cinnamon and 1-2 tablespoons cacao or carob powder with 1-2 heaping scoops grass-fed whey or vegan protein powder and 4-6oz full fat coconut milk.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Almond (Raw) (340 cals) 2 x 1/4 Cup Raw Cacao Powder . water movement. Strides get you out of the rut of always running slowly (plodding).5 x 1 Medium Sized Chia Seed (240 cals) 4 x 1 tbsp Meal Recipe: Blend a handful of almonds. a handful of chia seeds. Swim 10-15 minutes out and 10-15 minutes back along the course. etc). without adding undue biomechanical stress or inducing too much fatigue. 3-5 raw brazil nuts.com. fresh (4 cals) 1 x 1 Tbsp Pumpkin Seeds (170 cals) 1 x 1/4 cup Meal Recipe: . 1/2-1 avocado. cap.100 EnergyBits (pop them like popcorn). but include 5-6x 30-60 second surges to race pace.Organic (Navitas Naturals) (60 cals) 1 x 2. Tuesday Run : Pre-Race Strides Workout Description: 20-25 minute aerobic run in Zones 2-3. Lunch***Lunch: Sardine Salad*** (Planned) Earthbound Farm Organic Mixed Baby Greens (45 cals) 3 x Cup Avocado Half (138 cals) 1 x 1/2 Brunswick Sardines in Olive Oil (190 cals) 1 x 1 Can Fresh Tomato (26 cals) 1 x medium Lemon Juice. include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Swim : Pre-Race Swim Workout Description: Go out on the open water.5 tbsp Avocado (134 cals) 0. Every 2-3 minutes. Use 10% discount code “BEN” at http://www. preferably at about the same time race start will be. sighting landmarks and your equipment placement (goggles. Focus on form and swim primarily easy. Breakfast***Breakfast: High Fat Smoothie*** (Planned) Vanilla Whey Protein .EnergyBits. paying attention to current.

not extra virgin olive oil). Ground (0 cals) 1 x 1 tsp Living Fuel Protein Powder (140 cals) 2 x 1 tablespoon Coconut Milk (100 cals) 1 x 1/4 cup Almond Butter . and any other chopped vegetables of choice (for added crunch. fresh (16 cals) 4 x 1 Tbsp Pasture Butter .BAY LEAF (6 cals) 1 x 1 tbsp. cover and cook for 6 to 8 minutes until the salmon flakes easily with a fork. or sweet potato fries: http://www. Snack***Snack: Afternoon Protein Parfait*** (Planned) Cinnamon.net/items/tianchi) or Lifeshotz (http://www. crumbled Dill. garlic and dill. so will be enough for 2-3 meals .0 Oz Lemon Juice. Dinner***Dinner: Poached Salmon*** (Planned) white wine (108 cals) 1 x 1 cups Alessi Italian White Wine Vinegar Italian White Wine Vinegar (0 cals) 1 x Tbsp SPICES. 1 . and a teaspoon of cinnamon. 1/2-1 sliced tomatoes or handful cherry tomatoes. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. a handful of unsweetened coconut flakes. Salt and pepper wild salmon filet and put it in the bottom of a skillet. 1/2-1 can sardines (with oil). When the salmon is ready. fresh (0 cals) 2 x 1 Tbsp Garlic (clove) (4 cals) 1 x 1 clove Coho Salmon Filets Filet (599 cals) 5 x 3. along with 1-2 teaspoons almond butter.pacificfit.com/2011/06/i-dolove-me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil for your fries.net/items/tianchi) . Let's Do Organic Unsweetened Organic (55 cals) 0. Serve over cooked white rice and mixed greens or a salad of choice.net/items/natural-life-minerals/). bay leaf. Top with a handful of pumpkin seeds. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. 1 cup White wine vinegar.Grass Fed Pasture Raised Organic (220 cals) 2 x 1 Tablespoon Meal Recipe: This recipe uses 1lb of salmon. and sea salt and black pepper to taste.and leftovers can be refrigerated for 2-3 days.bengreenfieldfitness.Over a bed of mixed greens or spinach. add full-fat coconut milk to desired texture. Salt Pepper White wine. add 1/2-1 sliced avocado.25 x 2 tbsp Coconut Flakes.pacificfit. While the salmon is cooking. Add the wine. along with a sweet potato or yam.5 x 3 Tbsp Meal Recipe: Into 1-2 scoops of organic whey or vegan protein. Bring to a simmer. use celery or carrots). serve with the butter sauce poured over it.Raw (48 cals) 0. a squeeze of lemon juice. vinegar. melt the butter in a saucepan and add the lemon juice.

1 clove sliced Dill. Eat 50100 EnergyBits (pop them like popcorn). 2 sprigs or a half teaspoon dried Salmon filet. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: .tablespoon Bay leaf. 1 Garlic. Wednesday Bike : Pre-Race Bike Activator Workout Description: Pre-race bike. Grass-Fed Butter. This is a fantastic way to quell your appetite in the evening. 30 minutes easy.EnergyBits.com. Use 10% discount code “BEN” at http://www. 1/2 juiced Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. 2 tablespoons Lemon. including 5-6x1-2 minute hard race pace efforts with full recovery after each. 1 lb.

you can also include a side of KimChi or sauerkraut (see how to make your own probiotics at http://www. bok choy.5 x 2 tbsp Coconut Flakes.youtube.net/items/tianchi ). butter lettuce or swiss chard.net/items/natural-life-minerals/). and to avoid mold.Raw (95 cals) 0.pacificfit. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. 1-2 tablespoons almond butter. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. shake it in a mixer bottle.Foam Roller Lats: Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . fungus and toxins. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. Snack***Snack: Afternoon Chia Slurry*** (Planned) Chia Seed (240 cals) 4 x 1 tbsp Lemon Juice. Lunch***Lunch: Leftovers*** (Planned) Meal Recipe: Choose any leftover from dinner the night before.net/items/cocochia-snack-mix/). Often leftovers are best wrapped in nori. For extra probiotics. 1 teaspoon cinnamon. fresh (8 cals) 2 x 1 Tbsp Stevia (0 cals) 6 x drops Meal Recipe: . Avoid microwaving or excessive re-heating. or simply stir it all together with a spoon. and a handful of coconut flakes (unsweetened). a tablespoon of chia seeds.com/watch?v=zwxSk6KFxRY ) Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. try not to eat any leftovers that are more than 2-3 days old. You can blend this.net/items/tianchi) or Lifeshotz (http://www. you can use organic yogurt or kefir if your stomach tolerates dairy. As an alternative to coconut milk.pacificfit. or can be used as a quick postworkout meal. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout.net/items/living-fuel-supergreens/ ) with 4-6 ounces full fat coconut milk (unsweetened).

transition into an easy 10 minute run that finishes with a final 2 minute push at race pace. steam brussel sprouts. and eat like jello! Dinner***Dinner: Fish. Repeat the cycle. swiss chard. Eat 50100 EnergyBits (pop them like popcorn). bok choy. Use a wild caught fish and prepare as desired (recommend dill. Here is how: soak brown rice or bean of choice (such as white bean or black bean) in filtered water for approximately 24 hours at room temperature without changing water (more precise soak time for beans and grains can be found at http://www.Set 3-4 tablespoon of chia seeds in a small bowl of water and place in the refrigerator for 2-24 hours (the longer the better)! Add lemon juice and stevia to taste. broccoli. or other nutrient-rich vegetable of choice. Set aside and refrigerate 10% of the soaking liquid and discard the rest of the liquid. Served With Rice. kale. but include 3-4x 60 second race pace efforts. Use 10% discount code “BEN” at http://www. Thursday Brick : Pre race brick Workout Description: Do this workout in the morning. Directly off the bike. Finish by . For rice and beans. The next time you make rice or beans. add that soaking liquid that you set aside from the last batch to the new soaking water at the beginning of the soaking process.net/soak-time). Cook the rice or bean as desired. This is a fantastic way to quell your appetite in the evening.pacificfit. Set-up your bike exactly as it will be in the race. you must soak and ferment in order to reduce digestive inhibitors. For vegetables.com. including any water bottle or fueling equipment. Ride 20-25 minutes aerobically at a high cadence.EnergyBits. Beans. sea salt and pepper on wild salmon). cauliflower. and Steamed Vegetable of Choice*** (Planned) Black Beans (100 cals) 1 x 1 2 Cup Alaska Wild Salmon Filet (Grilled) (324 cals) 1 x 1 filet Broccoli (40 cals) 2 x 1 Cup Baby Bok Choy (10 cals) 1 x 1 cup Kale (68 cals) 2 x 1 cup Meal Recipe: This is a relatively flexible meal. Each time you make rice or beans it will have lower phytic acid content when you use this recycling method. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. at race start time if possible.

1/8 cup organic alone flour. Cool-down well. and hydrate very well the rest of the day. you need to be careful to avoid modern grains and wheat. To make mayo. or simply stir it all together with a spoon. and a handful of coconut flakes (unsweetened).Raw (95 cals) 0. mix in a mixing bowl 1/4 cup coconut oil (melted). Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . As an alternative to coconut milk. Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. 1 tablespoon lemon juice. you can use organic yogurt or kefir if your stomach tolerates dairy. Eat a big breakfast within 20 minutes after completing this workout. Why not just make your own bread? It's simple: pre-heat your oven to 375. heathy mayo. a teaspoon of sea salt and a teaspoon of being powder. salt and pepper while slowly adding 1 cup of olive oil. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon. simply blend 1 whole egg.net/items/cocochia-snack-mix/). sandwiches are to be consumed on higher volume days only.net/items/living-fuel-supergreens/) with 4-6 ounces full fat coconut milk (unsweetened). While oven is heating. 5 pastured eggs. Due to the added carbohydrate content. Snack***Snack: Afternoon Cocochia Bar*** (Planned) . You can fill your sandwich with avocado. 1 teaspoon cinnamon. Spread this mixture thin on a greased baking sheet (brushing with olive oil is fine) and bake for 15 minutes. salt and pepper to taste.5 x 2 tbsp Coconut Flakes. asiago or gruyere. or can be used as a quick postworkout meal. healthy meat of choice. 1-2 tablespoons almond butter. 1/4 cup organic whey protein. or avocado oil (you'll see it thicken as you add oil). macadamia nut oil. stretch. You can blend this.hopping in the water and swimming easy for 10 minutes with 3-4x 30 second surges to race pace. shake it in a mixer bottle. and stay off your feet the rest of the day.25 x medium Parmigiano Reggiano (20 cals) 1 x 1 TBS Meal Recipe: If you must have a sandwich. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. an artisanal hard cheese such as parmesan. tomato. a tablespoon of chia seeds. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit. Lunch***Lunch: Sandwich*** (Planned) 4oz Chicken Breast (110 cals) 1 x breast Avocado Half (138 cals) 1 x 1/2 Fresh Tomato (6 cals) 0.

Preferred brands are Cocochia Bar (http://pacificfit. This is a fantastic way to quell your appetite in the evening.com. use 2-3 chopped.net/items/tianchi).pacificfit.25 x 1/4 Cup Fresh Tomato (26 cals) 1 x medium Scallions 1/4 cup (8 cals) 1 x 1/4cup.net/items/natural-life-minerals/). 1/2-1 avocado. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. 1/2 tablespoons diced almonds or chopped walnuts. Quest Bar. . 1 small tomato.hammernutrition. cooked 4oz Chicken Breast (110 cals) 1 x breast Meal Recipe: Good choice as a low carbohydrate meal for non-afternoon/evening workout days. 1 scallion (green onion).net/items/tianchi) or Lifeshotz (http://www. Break the lettuce apart and add all ingredients.EnergyBits. lemon juice and sea salt/black pepper to taste. hardboiled.CocoChia Sustained Energy Bar (220 cals) 1 x 1 Bar Meal Recipe: 1 gluten-free. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. natural energy bar.com). and romaine or butter leaf lettuce. 1/2 red onion. Dress with olive oil. pastured eggs.pacificfit. For additional meat. For this salad. choose 4-6oz grass-fed beef. Hammer Recovery Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at http://www. Nogii Bar. Use 10% discount code “BEN” at http://www. Dinner***Dinner: Cobb Salad*** (Planned) 1 Large Whole Egg (240 cals) 3 x 1 Egg Avocado Half (138 cals) 1 x 1/2 Almonds Slivered (43 cals) 0. 2-3 strips cooked and crumbled bacon (organic. Special***Dessert: EnergyBits*** (Planned) Energy Bits (100 cals) 1 x 2 sqaures Meal Recipe: Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. Eat 50100 EnergyBits (pop them like popcorn). LaraBar. free-range chicken or shrimp. BonkBreaker bar is also OK. On higher calorie/high volume days.net/items/cocochia-sustained-energy-bar/). Zing Bar or HeathWarrior Bar. pastured). chopped Bacon Slice (129 cals) 3 x 1 slice.

water movement. preferably at about the same time race start will be.and don't skip sleep to do it. Stay off your feet the rest of the day. sighting landmarks and your equipment placement (goggles. It's not crucial. Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Cinnamon.5 x 2 tbsp Coconut Flakes. Focus on form and swim primarily easy. skip this workout . paying attention to current. Go out on the open water. etc). but include 5-6x 30-60 second surges to race pace. Other : Foam Roller or Massage Workout Description: Full body foam roller workout using exercises shown here (approx 10-15 rolls per body section) OR 60 minute full body massage Foam Roller Achilles: Foam Roller Calf: Foam Roller Lateral Calf: Foam Roller Hamstring: Foam Roller Posterior Glutes: Foam Roller Lateral Glutes: Foam Roller Low Back: Foam Roller Mid Back: Foam Roller Upper Back: Foam Roller Quads: Foam Roller IT Band Low: Foam Roller IT Band High: Foam Roller Hip Flexors: Foam Roller Chest: Foam Roller Lats: Breakfast***Breakfast: Supergreens/Superberry*** (Planned) Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . Ground (0 cals) 1 x 1 tsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Chia Seed (60 cals) 1 x 1 tbsp .Friday Swim : Pre-Race Swim Workout Description: If your shoulders feel tired at all. cap. but just helpful for your feel for the water.Raw (95 cals) 0. Swim 10 minutes out and 10 minutes back along the course.

pacificfit.net/items/tianchi) or Lifeshotz (http://www. As an alternative to coconut milk. and a handful of coconut flakes (unsweetened). Add water to desired texture. shake it in a mixer bottle.Meal Recipe: This meal is easily digested up to an hour before a workout. or simply stir it all together with a spoon. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit.net/items/MAP Dinner***Dinner: Steak*** (Planned) . Use 10% discount code “BEN” at http://www. You can blend this. 1-2 tablespoons almond butter. Rasp. Lunch***Lunch: Smoothie Lunch Option*** (Planned) Coconut Milk (400 cals) 4 x 1/4 cup Egg yolk (108 cals) 2 x One large Berries.com and get MAP at http://www. such as Native Forest).pacificfit. 1 teaspoon cinnamon.net/items/cocochia-snack-mix/). 2 raw egg yolks (optional but highly encouraged). Eat or swallow 25-50 EnergyBits and 5-10 Master Amino Pattern (MAP) capsules. Snack***Snack: Afternoon Algae & AA's*** (Planned) Energy Bits (200 cals) 2 x 2 sqaures Master Amino Acid Pattern (0 cals) 5 x 1 Tablet Meal Recipe: Especially good for a lower calorie day or lower carbohydrate day as a pre-workout boost. Black (Frozen) (80 cals) 1 x 1 Cup Vanilla Whey Protein . Good for fasted workouts too. Blend or shake together: 1/2-1 cup full fat coconut milk (BPA free. but will take awhile to digest. add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit.net/items/living-fuel-supergreens/) with 4-6 ounces full fat coconut milk (unsweetened). Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www.pacificfit.net/items/tianchi). 1 scoop grass-fed whey or vegan protein and 1/2-1 cup frozen berries.Blue. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit. so don't use it as a pre-workout lunch. a tablespoon of chia seeds.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Meal Recipe: This meal will stick to your ribs. or can be used as a quick postworkout meal. you can use organic yogurt or kefir if your stomach tolerates dairy.EnergyBits.net/items/natural-life-minerals/).

2 tablespoons paprika.Steak Eye Fillet. including any water bottle or fueling equipment. at race start time if possible. Breakfast***Breakfast: Sweet Potatoes or Yams with Sea Salt & Honey*** (Planned) Sweet Potatoe. but include 3-4x 60 second race pace efforts. baked in skin (360 cals) 2 x 1 potato 1 TBSP Raw Honey (128 cals) 2 x 1 TBSP Goat Kefir (40 cals) 0. Cool-down well. stretch. Set-up your bike exactly as it will be in the race. Saute meat on castiron skillet in ghee or butter. serve with a baked sweet potato.85% Lindt (210 cals) 1 x 4 squares Almond Butter . Finish by hopping in the water and swimming easy for 10 minutes with 3-4x 30 second surges to race pace.Raw (190 cals) 1 x 2 tbsp Meal Recipe: Eat 1/4-1/2 bar dark (85%+) chocolate dipped into 1-2 teaspoons of almond or cashew butter. and for additional carbohydrates in this is a post-workout meal or on a high volume day. transition into an easy 10 minute run that finishes with a final 2 minute push at race pace. venison or buffalo. 1 teaspoon black pepper.25 x 1 c. bison. Saturday Brick : Pre Race Brick Workout Description: Do this workout in the morning. and hydrate very well the rest of the day. Eat a big breakfast within 20 minutes after completing this workout. and stay off your feet the rest of the day. Directly off the bike. Serve roasted. steamed or sautéed vegetables. 1 tablespoon oregano.Grass Fed Beef (grilled) (360 cals) 2 x 100 grams grilled Sweet Potatoe. elk. Make a seasoning powder of 1 teaspoon garlic powder. 1 teaspoon white pepper and 1 teaspoon sea salt. 1 tablespoon cayenne (optional and avoid if on gut-healing protocol). Season meat liberally and place remainder of powder in ziplock bag or other airtight container to use in future recipes. yam or sweet potato fries. 1 tablespoon thyme. Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: . or grill (preferably on lower heat). Special***Dessert: Dark Chocolate w/Nut Butter*** (Planned) Dark Chocolate . baked in skin (180 cals) 1 x 1 potato Meal Recipe: Choose a grass-fed cut of beef. Ride 20-25 minutes aerobically at a high cadence.

Ground (0 cals) 1 x 1 tsp Chia Seed (60 cals) 1 x 1 tbsp Living Fuel Super Greens (250 cals) 1 x 2 heaping tablespoons Coconut Milk (200 cals) 2 x 1/4 cup Almond Butter . or simply stir it all together with a spoon.net/items/cocochia-snack-mix/). add 8-12 ounces water or unsweetened kombucha and 1-2 servings trace liquid minerals (http://pacificfit. As an alternative to coconut milk. Black (Frozen) (80 cals) 1 x 1 Cup Vanilla Whey Protein .net/items/tianchi) or Lifeshotz (http://www. a tablespoon of chia seeds.pacificfit.This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. but will take awhile to digest. 2 raw egg yolks (optional but highly encouraged). and a handful of coconut flakes (unsweetened). you can include a dollop of organic. 1 teaspoon cinnamon. For added calories (especially prior to a 2+ hour training session or race). 1 scoop grass-fed whey or vegan protein and 1/2-1 cup frozen berries. You can blend this. Lunch***Lunch: Smoothie Lunch Option*** (Planned) Coconut Milk (400 cals) 4 x 1/4 cup Egg yolk (108 cals) 2 x One large Berries.Grass-Fed Reserveage Organic (110 cals) 1 x 1 Scoop Meal Recipe: This meal will stick to your ribs. such as Native Forest).Blue.net/items/living-fuel-supergreens/) with 4-6 ounces full fat coconut milk (unsweetened). Let's Do Organic Unsweetened Organic (110 cals) 1 x 3 Tbsp Meal Recipe: This meal is easily digested up to an hour before a workout. Snack***Snack: Supergreens/Superberry*** (Planned) Cinnamon.5 x 2 tbsp Coconut Flakes. Snack***Snack: Mid Morning Breakfast Drink Options*** (Planned) Meal Recipe: -To one serving of TianChi (http://www. or 1/2-1 packet of Cocochia Snack Mix (http://pacificfit.pacificfit. Rasp. you can use organic yogurt or kefir if your stomach tolerates dairy. Blend or shake together: 1/2-1 cup full fat coconut milk (BPA free. Add water to desired texture. . so don't use it as a pre-workout lunch. or can be used as a quick postworkout meal. 1-2 tablespoons almond butter. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry (http://pacificfit.net/items/natural-life-minerals/).Raw (95 cals) 0. Bake or boil 1-2 sweet potatoes or yams and consume with sea salt and 1-2 tablespoons local raw honey or organic maple syrup. grass-fed yogurt or kefir (if your gut tolerates dairy) and/or 1-2 tablespoons almond butter.net/items/tianchi). shake it in a mixer bottle.

You can also have a glass of red wine and little dark chocolate with this meal. 1 teaspoon lemon juice. Salad Or Cooking (60 cals) 0. Drained.Fish.8" long) Oil. Sea Salt (0 cals) 1 x 1/4 tsp Meal Recipe: This is a higher carbohydrate meal that should only be eaten prior to a big training day or race. Wild. Recommend combination of UCAN Superstarch. Cooked. medium (7-1/2" .e. Atlantic. Bake or boil 1-2 sweet potatoes or yams and consume with sea salt and 1-2 tablespoons local raw honey or organic maple syrup.5 x 1 cup. baked in skin (360 cals) 2 x 1 potato 1 TBSP Raw Honey (128 cals) 2 x 1 TBSP Goat Kefir (40 cals) 0. Sauteed vegetables will taste great with both potatoes and fish. Recommend sauteeing with 1 teaspoon olive oil. whole Garlic. Baked In Skin. Prepare as desired. Dry Heat (309 cals) 2 x 3 oz Broccoli. a half cup mushrooms. a half cup red onions. salt and pepper to taste. you can include a dollop of organic. For added calories (especially prior to a 2+ hour training session or race). SpecialEating During Race/Event (Planned) Meal Description: See http://www. 1 minced garlic glove. With Salt (63 cals) 1 x 1 stalk. 1 TSP RAW (2 cals) 1 x 1 Tsp Red Onion (30 cals) 2 x . Raw (4 cals) 1 x Clove Lemon Juice.25 x 1 c. 1 medium stalk of steamed broccoli with salt to taste) and 1 regular or (preferred) sweet potato. X2Performance and MAP amino acids.bengreenfieldfitness. Cooked.com/2013/07/what-to-eat-before-during-and-after-yourworkouts-races/ for fueling during event. Cooked. Sweet Potato & Roasted Vegetables (Planned) Finfish. Sunday Race : Ironman Breakfast***Breakfast: Sweet Potatoes or Yams with Sea Salt & Honey*** (Planned) Sweet Potatoe. grass-fed yogurt or kefir (if your gut tolerates dairy) and/or 1-2 tablespoons almond butter. Salmon.5 x 1 tablespoon Sweetpotato.25 Cups Meal Recipe: Salmon or other fish fillet. Raw (11 cals) 0.DinnerDinner . Put 1 large sweet potato in oven at 400 for 45 minutes while preparing fish or cook earlier in day. . Boiled.5 x 1 large Mushrooms. Without Salt (81 cals) 0. Serve with roasted or steamed vegetables (i. Olive.