The Eight WHOLESTIC Method Elements: The 5-Day Jumpstart Challenge
Incorporate each trick below for five days or more… and you will feel make a shift in your health, life and performance from the inside out. “Do some and you will get better, do none and it all remains the same.”
1. Nutrition: low carb-high fat “Primal Paleo”
- Eat one nutritious shake per day (directions below)
- One or more fresh super green drinks per day (no fruit added)
- One big meal per day with vegetables, protein and healthy fat
- Low carb, high fat real food – organic when possible and free range source protein.
- Eliminate inflammatory foods: gluten, grains, processed foods, manufactured/factory made foods, GMO soy, corn and peanuts. Cut out commercial dairy to test sensitivity (raw sheep or goat cheese is often better on gut and digestion)
- Try adding “Amazing Grass Greens” or another source to water each day
Exercise:
- 3-30 minute strength training workouts per week with cardio blasts to spike up post workout metabolism (green/yellow-red zones)
- 3-30 minute or more walking, biking, hiking, running… (blue/green zone)
- Wear MyZone for all exercise sessions to earn MyZone Effort Points (MEP’s)
- Schedule shared personal training 30 minute sessions or group training sessions on the mindbodyonline app or link via www.fitnessforwardstudio.com for the best quality, focused and effective workouts.
Sleep:
- Get to be by 10pm each night.
- Sleep 7-9 hours per night.
- Read the free downloadable e-book on my website for tips and tricks how to improve quality of sleep.
- Test your daily heart rate variability using the MYZONE heart rate monitor and the Sweetbeatlife app on your IPhone for 3-5 minutes every morning.
Stress:
- Determine triggers and solutions to improve stress
- Measure heart rate variability each morning 3-5 minutes (SweetBeat app)
- Detox relationships-improve or change toxic people in your life
- Slow down and give more time in between appointments or day
- Schedule time for you each day
Movement:
- Track movement – 10,000 steps per day
- Get up and move every hour
Digestion, Gut & Hormone Health:
- Eat naturally fermented foods as sauerkraut, cultured vegetables, natural apple cider vinegar and foods rich in probiotics
- Take a probiotic each morning (see website for suggestions and links www.debbiepotts.net)
- Lots of fresh green drinks
- Fish oil with vitamin D each day and other essential oils
- Gut healing will occur when eliminate gluten, processed foods, inflammatory foods as with Omega 6 Fatty Acids (vegetable oils) and sugar
- Get lab testing (see WellenssFX link on webpage or blog) to determine supplement need, thyroid health, gut biome, hormones and more.
Hydration:
- Drink ½ your bodyweight of water in ounces throughout day
- Add Himalayan sea salt for minerals and lemon
- No alcohol
- Limit coffee (organic source) to 2 cups per day and only before 12pm
Happiness:
- Laugh out loud each day!
- Surround yourself by people who make you smile and laugh
- Do one thing for yourself each day that brings you joy
- Go play on the weekends with family or friends
- Massage?
What is your one thing to take action on now? Learn more on www.debbiepotts.net for links, book and free gifts!