Weight Drop Manifesto

--tell yourself you've dropped/are dropping the weight. Don't use the word "lose" as you unconsciously look for what's lost
--sleep from 10 p.m. to 6 a.m.
--expose yourself to light, food, and movement immediately upon awakening
--take naps if possible/necessary
--if no blood sugar issues, do 20-45mins of cardio on an empty stomach
--if no blood sugar issues, do a mini-fast once/week where the first food is at noon or later
--go at least 12hrs between dinner and breakfast the next day
--drink 1/2 your body wt in lbs in oz of water each day
--drink nothing but water
--get the fluoride (an endocrine disruptor) out of your water
--put a pinch of Celtic Sea Salt in your water
--ensure calorie consumption is sufficient to promote a healthy metabolism
--eat carbs/fat/protein at every meal/snack
--eat ALL organic
--avoid man-made carbohydrate
--eliminate ALL gluten, soy, alcohol
--minimize polyunsaturated fatty acids from all sources
--minimize dairy unless able to get it raw (preferably from goat/sheep)
--focus on carbs from below ground veggies, seasonal above ground veggies, ripe fruit, honey, and quality dairy
--include 1 medium sized raw carrot in the diet daily
--include 2 teaspoons (or more) of quality coconut oil daily
--make sure cruciferous veggies and other "health" foods are cooked if consumed
--chew your food 20 times or until it's liquid
--eat sitting down (no t.v.)
--eat with your non-dominant hand to slow you down
--eat till 80% full (satisfied but not stuffed)

--read my book, Spot On: Nutrition, for specifics on which foods to include in your diet and why
--strength train at least 3x's/week
--make sure you include some high intensity (when appropriate) which is different than high density
--read my book, Holistic Strength Training for Triathlon, for specifics on which exercises to perform and how/why
--change the program often so that the body cannot fully adapt to any specific movement, tempo, rep range, etc.
--interval training should be included 1-2x's week
--tempo training would be the third most productive movement strategy for dropping weight
--just plain MOVE (i.e. no escalators/elevators/circling the parking lot for 1/2 an hour trying to find the closest spot)
--cap cardio sessions at 45mins MAX
--use a variety of cardio to minimize adaptation to a particular movement pattern
--ensure sufficient rest in your program to allow the body to super compensate
--don't lie down when you can sit. And don't sit when you can stand
--work IN if nutrition and lifestyle are not conducive to health
--train...don't DRAIN!