The journey of a thousand miles begins with a single step.

Its a daily pursuit,

consistency and discipline.
30 minutes before every weight training session you must do cardiovascular
training.
Rotate between
12-3-30 on the treadmill. Which consists of setting the treadmill to a 12% incline
walking at 3 miles per hour for 30 minutes.
Next day 30 minutes of cycling.
Next day 30 minutes of rowing.
Next day 30 minutes of stairs.
Repeat routine.

Day 1 Chest & Core

3 sets of flat bench dumbbell press, 10 reps per set.
3 sets of incline bench dumbbell press, 10 reps per set.
2 sets of flat bench press, 6 reps go as heavy as you can.
2 sets of incline bench press, 8 reps go as heavy as you can.
3 sets of cable flies, 10 reps make sure you feel a stretch.
3 sets of chest dips, reps till failure do as much as you could each set.
3 sets of hanging leg raises, 8-10 reps.
3 sets of russian twists holding a medicine ball, 10 twists per side.
2 sets of plank, till failure hold as long as you could.

Day 2 Back & Traps

4 sets of pull ups, aim for 8-10 reps. If you need assistance use bands.
4 sets of dead lifts, 8 reps per set. Go slow with proper form.
3 sets of bent over rows, 10 reps. Make sure your shoulder blades are
squeezing together at the pull.
3 sets of lat pull downs, 10 reps.
3 sets of cable rows, 10 reps. Make sure your shoulder blades are
squeezing together at the pull.
4 sets of dumbbell shrugs, 10 reps.
3 sets of smith machine shrugs, till failure each set do as many as you
can.

Day 3 Legs & Calves

4 sets of squats, 10 reps per set. Slow and steady.
3 sets of dumbbell lunges, 10 reps per leg.
3 sets of leg press, 10 reps.
3 sets of leg curls,10 reps.
3 sets of box jumps maximum amount of inches you can, 8 reps
5 sets of calf raises machine, 10 reps. Assure full range of motion.

Day 4 Active recovery rest day.

This day you will chose an activity of your choice.
30 minute light jog. A hike out in nature. A bike ride. A swim. A long walk.
 Or 1 hour of any sport that you like. The purpose of this day is to stay
active and allow your muscles and joints time to recover.

Day 5 Shoulders & Forearms

4 sets of dumbbell shoulder press, 10 reps
3 sets of barbell shoulder press behind the head, 10 reps
4 sets of upright rows, 8-10 reps as heavy as you can.
3 sets of dumbbell lateral raises, 10 reps
3 sets of barbell front raises, 10 reps
3 sets of lying rear dealt raises, 10 reps
4 sets of forearm curls, till failure make sure you persist through the
burn
3 sets of hammer curls, 10 reps

Day 6 Biceps & Triceps

4 sets of dumbbell curls, 10 reps.
4 sets of incline smith machine close grip bench press, 10 reps.
4 sets of barbell curls, 10 reps.
4 sets of cable rope push downs, 10 reps.
3 seats of preacher curls, 8-10 reps as heavy as you can.
3 sets of cable push down with straight bar. 8-10 reps keep elbows
tucked
2 sets of 21s bicep curls, do with a barbell.
2 sets of dumbbell kickbacks, till failure do as many as you can.

Day 7 recovery day & stretching, body weight only.

3 sets of 20 push ups
3 sets of jumping squats, 15 reps
3 sets of lying leg raises, 15 reps
3 sets of high knees, 60 seconds per set
30 minutes of full body stretching and deep breathing.
PROTOCOL

Objec ve: to gently cleanse, alkalize the body, enhance cellular health, improve gut health,
diges on,elimina on and weight loss. By feeding the body whole nutrient-dense foods, and herbs, we
can experience be er immunity, improved clarity, energy, and balance.

MORNING ROUTINE

STEP 1: Hydrate
First thing in the morning on the rise, hydrate with a large glass of water. Op onal: You can also warm up
the water, add the juice of half a lemon for extra bene ts.

STEP 2: CLEANSING DRINK to absorb acids/toxins in the bowels and to promote overall diges ve health.
Combine:
- 6 oz. Water
- 2 oz. Organic apple juice or 2 tsp.
- 4 tbsp. Aloe vera juice
- 2 tsp. Chlorophyll
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 - 1 tsp. Apple pec n

Mix and drink quickly! Take 2 capsules of slippery elm with your cleansing drink. The goal is to have 2-3
regular bowel movements per day. Take another 2 capsules slippery elm in the evening before bed me.
Keep a 2-hr delay between the cleansing drink and any medica on.

IN BETWEEN MEALS
In the morning, prepare a warm herbal infusion to drink throughout the day. For the next 8 weeks, have
dandelion tea combined with ne le leaf, These herbs are tradi onally used to help neutralize toxic
elements, purify the blood, and to detoxify the intra and extra cellular uids. Its ac on is to slowly but
surely aid towards the deconges on of the liver, lymph and intes nes. The immune system is s mulated
and promotes elimina on of many viruses and carcinogens. Ne le is a highly nutri ve herb and a gentle
diure c to help the body ush away toxins. It is rich in bioavailable iron, calcium, vitamin A, C, K, and B
vitamins and provides a food source of folate and tones the adrenal system, to energize the body over me.
Prepara on: Combine 2 heaping teaspoons of dandelion root + 2 heaping teaspoons ne le leaf in 1L hot
water. Let the herbs steep for 15 minutes or longer. Have 2-4 cups daily.

SUPPLEMENTS
Magnesium glycinate.

NAC

Zinc+Copper

Trace minerals

Crea ne

Diges ve Enzymes

GENERAL DIETARY RECOMMENDATIONS

BREAKFAST: fruit smoothie or fruit bowl to support lympha c health and elimina on.
Include plenty of berries - blueberries, raspberries, strawberries, sea buckthorn berries. You can also add a
few servings of yellow-orange fruits, such as mango, peaches, nectarine, pineapple, banana. Have any other
fruit of choice or replace fruits with a MELON meal, which may include watermelon, cantaloupe, and
honeydew. For extra bene ts, add a generous amount (1 tsp.) of Ceylon cinnamon to your fruit. A fantas c
spice with an -fungal, an oxidant and an bacterial proper es. It also lowers glycemic variability. In your
smoothie, add 2 tsp.

Consume organic and ripened fruit as much as possible. For smoothies, blend fruits with water. You can also
add coconut milk to your fruit smoothie – about 1/3. cup. Both fresh and frozen fruits are great, but it is
ideal to consume your fruits at room temperature, so let them defrost for a few minutes before blending.
You could have a second breakfast 30 minutes a er the fruit if needed: avocado toast on sourdough, all-
natural coconut yogurt, chia pudding, steel cut oats or eggs.

LUNCH/DINNER: 40% veggies (raw or cooked) + 40% with lean quality proteins 20% healthy carbs.

Veggies include asparagus, bell peppers, cabbage, carrots, celery, fennel, green beans, leek, parsnip,
parsley, pumpkin, radicchio, rapini, scallions, spinach, squash, and zucchini. Leafy greens, par cularly those
in the Brassicaceae family – that included broccoli, cabbages, kale, Brussel sprouts, cauli ower, and collards
– are especially important allies for hormonal health. Bi ers such as dandelion, collard greens, mustard
greens, and arugula also support liver func on. Mushrooms including shiitake, oyster, portobello, enoki are
also great. Small amounts of fermented veggies, such as sauerkraut, kimchi and fermented beets can
improve diges on and enhance the gut ora. Include a heaping spoonful to your meals once daily. Broccoli
sprouts are great to add in salads or meals. Try new recipes and get crea ve!

Healthy proteins include:

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 Legumes – beans and len ls that are soaked beforehand
Wild-caught sh and seafood – Alaskan salmon, cod, mackerel, sardines, anchovies
Organic poultry and eggs from pastured birds – chicken, duck, quail, turkey
Organic meat and organ meats from pastured, grass-fed animals – beef, lamb

Healthy starches, grains and alterna ves include:

Sweet potato or Japanese sweet potato
Wild rice
Pressure-cooked quinoa
Buckwheat
Sourdough bread or GF pasta (in modera on)

Healthy fats include:

All seeds – hemp, chia, ax, sun ower, pumpkin
Nuts – walnuts, almonds, brazil or cashews that are ideally soaked to enhance diges on (limited)
Avocado & olives
Snack op ons
Fruits or dried fruit with no sul tes, fresh coconut, or natural coconut yogurt
Raw honey and honeycomb, gluten free oats, and buckwheat
Smoothie bowls or chia pudding, avocado and guacamole
Homemade raw dips, Pain des Fleurs crispbreads.

Flax seeds have been shown to improve ovula on and keep estrogen levels in balance. They are also high in
ber. Include 2 tablespoons of ground ax daily to your morning smoothie or salad.
Always use healthy, non-rancid oils. Organic cold-pressed extra-virgin olive oil is ideal for cold uses.
Coconut oil, avocado oil, ghee and broths are good for cooking. Bone broth is especially rich in vitamins
and minerals and is a direct source of collagen, chondroitin, and glucosamine, which can help to ‘heal &
seal’ the lining of the digestive tract. Have plenty of bone broth.

Seasoning ideas for added avor (fresh or dried, ideally organic): Cel c Sea salt, basil, cayenne pepper,
Ceylon cinnamon, chili pepper, cilantro, clove, coriander, cumin, curry, ginger powder, garlic powder, dill,
mint, paprika, parsley, rosemary, sa ron, sumac, oregano, thyme, turmeric, organic mustard. Incorporate
herbs and spices to enhance diges on and to avor meals.

To op mize diges on, avoid combining starches and proteins at the same meal. Starches require an
alkaline environment to be digested, whereas proteins require an acidic environment. Therefore, they
should not be combined to ensure proper diges on. Chew any complex sugars or starches very well
(25-40x) to avoid fermenta on. Avoid drinking water during meals.

Many foods have the tendency to cause in amma on. Limit or avoid completely processed foods,
pasteurized dairy, GMO soy products, re ned grains, sugars, and gluten. Avoid soy, corn, and vegetable oils
completely such as canola. Legumes (including beans, chickpeas, hummus) are very acid-forming and
promote gas, unless they are soaked and sprouted. If they are sprouted, you can some with your veggies.
Avoid chewing gum and carbonated beverages. Do your best to limit ca eine and alcohol for the next 8
weeks. Alcohol is a known hormone disruptor and can contribute to estrogen imbalances.

LIFESTYLE FACTORS

The lympha c system is the largest circulatory system in the body, and it’s responsible for ltering our
system and elimina ng toxins, which is incredibly important for overall cellular health and balancing
hormones. Here are some ps to support a healthy lympha c system:

1. Sip on warm herbal teas or warm water frequently throughout the day – this dilates the lympha c
vessels and keeps the lymph nodes open so that they are able to clear out.
2. Eat a diet rich in alkaline-forming foods (fresh fruits & vegetables)
3. Take herbs to support kidney ltra on (Dandelion root + ne le tea)
4. HIIT training
5. Exercise to boost lymph circula on – brisk walking, postprandial walks, rebounding, running, stretching
6. Diaphragma c breathing
7. Engaging in proper posture
8. Frequent massages, re exology, mineral baths
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 9. Sauna therapy & swea ng
10. Inversions and foam rolling

Another important step towards balancing hormones is to reduce exposure to endocrine-disrup ng

chemicals in your environment – called xenoestrogens. These are found in cosme cs, cleaning products,
food storage containers, and likely the foods you’re pu ng in your cart at the grocery store, unless
they’re organic, because of herbicide and pes cide contamina on. To minimize your exposure to
environmental disruptors, follow these ps:

1. Choose glass containers for hea ng and storing food.

2. If you’re buying something canned or in glass, make sure it’s marked “BPA-free.”
3. Eat organic and “hormone-free” foods, especially animal-based products like meat.
4. Wash hands well a er handling paper receipts (these are coated with BPA).
5. Check ingredients in skin and hair care products and buy ones labeled paraben-free” instead.

EXERCISE STRATEGIES

Strategy #1: Pre-breakfast fasted cardio

This is a great Ayurvedic strategy to improve metabolism and for controlling blood sugar. A simple 10-
minute jog or 15-minute walk would be enough to increase your metabolic rates, so that you’re e ciently
burning the energy consumed later in the day. A daily stretch rou ne in the morning is also bene cial to
reset your mind and body. Don’t forget to stretch the hips!

Strategy # 2: Strength training

Strength training will increase your ability to drive glucose into your muscle ssue. It decreases blood
glucose levels and increases insulin sensi vity. This means you can upregulate sugar transporters and
reduce the storage as fat with rela vely light bodyweight exercises, such as push-ups, air squats, and
lunges. Just a few repe ons for 5 minutes before a carbohydrate-rich meal would be highly e ec ve. Or,
schedule In two 20-30 minute workouts weekly of strength training.

Strategy # 3: Postprandial walks

Walking is another amazing strategy for weight loss. Research has shown that low-volume, easy walking for
twenty-thirty minutes a er a meal was extremely e ec ve at lowering the glycemic impact of that meal.
Carbohydrates are by no means in ammatory if they are being metabolized. A er dinner would be the best
me to go for a 15-min walk, or longer.

SLEEP RECOMMENDATIONS

Quality sleep is just as vital as nutri on for vibrant health. Relax before bed me; drink a calming chamomile
tea, prac ce some deep breathing or stretching. As our circadian rhythm is influenced by natural light and
darkness, it is also important to shut out as much light as possible in the evening. Modern electrical
lighting has been found to disrupt the body clock, sending signals to your brain that indicate it is time to
be alert. Blue lights from computers and smartphone screens are particularly stimulating, so it is
important to avoid using devices near bedtime. Blue-light protec on glasses (amber- nted) are great to
block the blue light if you need to use screens.

It’s also best to put your phone on airplane mode before bed. Or even be er yet, place your electronics in
another room to reduce your exposure to non-na ve EMFs. We need at least 7-9 hours of high-quality
sleep for op mal health and performance. Go to bed and wake up at the same mes each day, even on the
weekends. This will help establish a healthy sleep wake rhythm.

Any hour of sleep before 11 PM is especially bene cial, and any hour of wakefulness a er 1 AM is especially
detrimental. Have an early dinner and ensure the stomach is empty before going to bed. Five to six hours
a er the last meal is op mal, but at least three hours is necessary. The body metabolism increases in
response to food, and this eleva on can promote insomnia. Also, keep in mind that the brain cleans up
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 cellular garbage while you’re asleep. Sleeping on your le side is the most op mal posi on for the
lympha c drainage in the brain and overall wellness.

Have a great program!

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