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ULTIMATE BODY
8 WEEK CHALLENGE
Exciting new format!
ARE YOU READY TO GET IN THE BEST SHAPE OF YOUR LIFE?
Are you feeling frustrated with your current results? Time to take the guess work out and
discover how to get in the best shape of your life with a long-term solution.
Our 8 Week Challenge has helped thousands of real people just like you achieve extraordi-
nary health and physique enhancement. This system works for men and women of all ages,
fitness levels and sizes. The challenge works because we incorporate the right balance of training, nutrition and supplements in order to encourage the production of
hormones that increase muscle and in turn burn fat like crazy.
The 8 Week Challenge leaves no stone unturned. This isn’t another standard gym 8 or
12-week challenge that shares the “eat less, move more” philosophy. Our challenge is scientif-
ically-based and provides you with information to individualise the System to your body type
and hormonal profile. Even if you have tried in the past to get rid of your excess body fat and failed… This
program will work for you too! We’ve been in this industry for over a decade now, and we’ve
rarely seen someone make a dramatic visual change by not training hard and taking a slow,
steady approach. What we have seen, however, is that people from all walks of life and train-
ing experience make the decision that from right NOW it all changes. They are determined
and consistent with their training and nutrition intake to achieve their goals.
Committing To This Challenge Could Be A Major Turning Point In Your Life…. There’s one thing
we know and that is, when you are healthy and fit it has a ripple effect to improve every other aspect of your life. Achieving health and fitness gives you an incredible feeling of being pow-
erful and in control of your life, where you spring out of bed in the morning with energy to
attack the day with confidence. It’s proven to work whether you’ve struggled with fat loss in the past, or you just want to get in the best shape of your life!
Over the course of the weekend we will be covering the key components that form the
foundation of the Ultimate Body Program to achieve your Ultimate Body and Wellness.
The format of the UB Program allows you to individualise the program by addressing all
the factors beyond the workout with a full nutrition and lifestyle plan to support balance and provide a long term solution.
Weekend Health Retreat & Ultimate Body Program Overview
STRESS MANAGEMENTNUTRITION
SUPPLEMENTATIONFUNCTIONAL DIAGNOSTIC TESTING
SLEEP EXERCISE
3 TIPS TO IMPROVE SLEEP
SET UP THE CAVE
Make your room as dark as possible, in particular make sure there is no electrical light
e.g alarm clock light on your bedside table.
Minimize Exposure to Electromagnetic Fields i.e mobile phones, ipads and even wifi. EMF have been shown to mess with your sleep, and decrease brain function.A recent study performed on rats found that exposure to a mobile phone decreased hormone melatonin
Ahmed, H. Modulatory Effects of Vitamin E., Acetyl-L-Carnitine and A-Lipoic acid on New Potential Biomarkers for Alzheimer’s Disease in Rat Model. Experimental
and Toxicological Pathology. December 2010. 23.
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TAKE UBER MAG BEFORE BEDUber Mag is a ‘Yin’ supplement meaning it should be taken in the evening to help wind down, Magnesium
and sufficient sleep are vital for brain function.
Magnesium is great for brain function and sleep as it regulates serotonin release (helps you sleep) and to
produce enzymes within brain cells that control cellular and memory functions. Magnesium also calms the sympathetic nervous system and is particularly good for treating insomnia. If you are struggling with getting
to sleep grab some Uber Mag from reception
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STRESSED
If you find you have to hit the snooze button 2 or 3 times in the morning and suffer poor energy throughout the day it may pay to see one of our Naturopaths to test your hormones and adrenals. They will then look to
put you on a protocol to help regenerate the pituitary glands. When you regenerate your pituitary gland, you
improve the bodies ability to make more growth hormone. GH is a fat blasting, lean muscle gaining hormone.
It is unlikely you’ll get lean if you are not producing enough GH.
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SLEEP
When people embark on a quest to improve their health and drop body fat the first two components addressed are nutrition and exercise, which of course are obvious areas that need to be addressed. However one crucial process often ignored is our
sleep quality and quantity, improving sleep is with out doubt the most under utilised protocol to improve body composition and
health.
If you are sleep deprived you are going to struggle for motivation to exercise and eat well, your brain function will be compro-
mised due to the offset of your neurotransmitters.
When we talk about improving sleep quality and quantity we’re referring to 8-9 hours of uninterrupted deep sleep, interruption
can impact production of hormones like serotonin, dopamine (your happy hormones) and melatonin (hormone which helps you
sleep and relax)
BENEFITS OF NAPPINGIf your schedule permits taking an afternoon 20minute nap can do wonders for your health and body composition.A great book on this is by Dr. Mednick who is an assistant professor of psychiatry at the University of California, San Diego, and co-author of Take a Nap! Change Your
Life(Workman Publishing Company, Inc., 2006). Her research suggests taking naps:
Improves skin and tissue regenerationImproves sex drive and sexual functionIncreases growth hormone productionDecreases cravings for high-fat, high-sugar foods Reduces the risk of relying on stimulants Reduces the risk of fatigue-related accidentsElevates mood Increases creativityImproves memory Decreases stressReduces the risk of diabetes Reduces the risk of heart attack and stroke
References: Charles Poliquin’s blog (10/21/2010). Retrieved from http://www.charlespoliquin.com/Blog/tabid/130/Entry-
Id/115/My-Top-10-Tips-on-Increasing-Quantity-and-Quality-of-Sleep.aspx
Do you need them? Yes. Supplementation is important to achieve the best results for the challenge but also for maintenance post-challenge. Supplements simply fill in the voids of your busy life and the way most of our food is processed these days.If we lived in a secluded location, free from pollution and grew all our own food in this secluded location, then maybe supplements
wouldn’t be necessary. Unfortunately pollution, modern farming, packaging, processing, toxins, additives, chemicals and transpor-
tation depletes and damages our foods nutritional value and so supplements are required for optimal health.
If your digestion system is compromised the vitamins and minerals from our foods do not get absorbed as effectively. This can lead to your immune system being run down , bad digestion increasing; heartburn, gas, bloating, constipation, fatigue, skin irritations,
poor liver function just to name a few. More specifically to our goal over the 8 weeks fat loss and muscle development are compromised.
I don't know about you but stress is something I experience and is an epidemic in our society today. Extreme stress uses up vital nutrients, stresses organs, fattens us, eats away at muscle, ages us and ultimately leads to illness and fatigue. We don’t
recommend any ‘miracle pills’ the supplements recommended in the program are supplements you should be taking to support
your body for optimal health and performance.
SUPPLEMENTATION
FOOD INTOLERANCE TEST
One of the most valuable investments you can make is a
food allergy test. Allergy testing is useful for almost
anyone who is looking to optimise health, often people
are not aware of the extent certain foods are affecting them until eliminated. There are many forms of food
allergy testing, we only recommend blood test that looks at the IgG and IgE antibodies. This test can be done here at function well with our onsite Naturopath.
If budget is an issue use an elimination diet.
You can do this through your MYZONE. Keeping a food diary is the first step to implementing an elimination and reintroduction diet, which is an
excellent way to determining allergies – it takes
time, discipline and being in tune with your body.
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WHAT IS CORTISOL?
2 KEEP A FOOD DIARY
STRESS MANAGEMENT
Cortisol is a low grade adrenaline produced in the adrenal glands and is part of our “fight or flight” response. For example if you were being chased by a lion your body would respond with a hormonal flood of adrenalin and cortisol to help you tap into your energy reserves.
Cortisol should be released in a cyclic manner with levels being highest in the mornings and tapering off throughout the day. The problem with today’s society is we are continuously in a low-grade ‘fight or flight’ response due to different stressors in our lives. Unfortunately most 21st century stressors don’t require the same life threatening energy demands that our caveman ancestors
faced but the body still responds the same, with a rise in your blood sugar and fat. High stress not followed by physical activity
increases cortisol followed by insulin – this constant release of cortisol and insulin is a one, two punch combo for body fat storage
particularly in the mid section. The natural cortisol curve is to have high levels in the morning and low levels at night, the problem is
today’s society often has us continuously in a low grade fight or flight response without the physical activity.
Cortisol will eat away at muscle and increase fat storage along with affecting your cognitive ability – so if you’ve been suffering from brain fog, impaired memory and a spare tyre around your stomach, it may be time to start looking at what you can do to reduce
cortisol. If you don’t excess prolonged cortisol levels can lead to numerous serious health issues:
Impaired cognitive function
Increased abdominal fat, which is an indication for increased risk of heart attacks, strokes, the development of metabolic
syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL),
Blood sugar imbalances
Decreased bone density
Decrease in muscle tissue
Higher blood pressure
Inflammation
Poor immunity
Over the course of the wellness and fitness camp and in your UB Manual you will learn effective strategies to manage cortisol and restore your health.
There are 2 ways you can go about establishing food intolerances:
High storage of the belly area usually indicates the long-term high levels of cortisol
(stress hormone) in your body. In most cases it is chronic stress and/or diet.
Eating too much refined carbohydrate and having long gaps between meals or a low calorie diet can contribute to this. It can also be an indication of food intolerances you
are not aware of. It’s common these days for many people to suffer from some form of digestive distress, commonly due to food allergies. Continuing to consume foods
that you have an allergy to creates excess cortisol production and can affect your overall health.
Some of the possible symptoms include: irritable bowel syndrome, headaches, fatigue, eczema, ear infections, sinusitis, arthritis, skin irritations and attention deficit disorder
We believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. And we think your nutritional habits play such an important role in achieving your health and performance goals.
Eat Real Food. Our belief is that a good nutritional program should be centred around eating real food. We know that fad diets, crash diets, miracle pills and “meal replacements” are not part of a balanced, sustainable path towards improved health and
fitness. Just eat good food, put your meals together in a way that is simple, balanced and (most importantly) sustainable, and experience all of the tangible benefits that come from a nutritional plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.
We do not follow an “eat less, move more philosophy”. We look at nutrition and the impact certain foods have hormonally on our
bodies - promoting the hormones that assist fat loss and improved health & manage the hormones that lead to fat accumulation
and poor health.
Sure, you can do your own research and create a plan to vastly improve your health by following a few universal guidelines. Limit your intake of sodas, juices, and alcohol. Avoid genetically modified and packaged foods. Do not consume hydrogenated oils. Do not eat processed sugar. Eat more vegetables. Opt for organic, free-range, wild, and grass fed. Get 7-8 hours of sleep, exercise at least 30 minutes a day, and walk more. These general guidelines can move you dramatically closer to your goals, depending on where you are starting from. However, in order to truly unlock your optimum health, you will need a more specific plan that identifies your needs.
As a part of your UB 8 Week Challenge Manual there is a Nutrition Protocol Handbook. Your
handbook includes all the tools you’ll need to succeed, including:
A list of food groups that detract from your health and fitness, and those groups that make you healthier
A detailed Shopping Guide, including helpful hints for making high quality food choices
The meal planning template, outlining portion sizes, meal frequency and pre- and post-workout nutrition
Delicious recipes that follow our meal planning template.
A multi-category FAQ to help you hit the ground running
A number of helpful resources – additional recipe sites, references, books and movies
At the Wellness & Fitness Camp all your meals and foundational supplements will be provided along with a cooking demonstration so you can hit the ground running when you return home.
NUTRITION
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Wind back the clock to the caveman days. Our ancestors had to haul heavy mammoths home for their dinner, cut down trees to build shelter to stay warm at night and perform various other strength-based activities. Whilst our survival these days is much less dependent upon our physical prowess, our physiology remains similar to the caveman. We are built to move not to be stuck hunched over a desk for 8+ hours a day.
Millions of years of evolution with a strong dependence on daily physical activity is in our DNA - We are designed to move, we can’t escape that. We MUST move in the way we were designed to move and that is with functional movement patterns.
Our basic physiology remains the same. Without the stimulus of strength movement (aka exercise) we are not the same, we are not healthy. Our body does not function as it should in the absence of exercise. Physical activity is not something we should do, it’s something we all MUST do. Without it, all sorts of physical, mental health and disease problems become present.
Over the course of the Weekend Wellness and Fitness Camp we will be going through the theory and of course a lot of practical application in:
Understanding the different energy systems to maximise your results
Structural Balance assessment to prevent injury and maximise results
Mobility and remedial drills to improve and restore joint mobility and function
Optimal Lifting Mechanics in the fundamental movement patterns
Gymnastics/Bodyweight movements relative to your current fitness level
Weightlifting relative to your current level (beginner to advanced workshop)
Yoga
The Yin Yang/ High Low method
Training relative to YOUR hormonal profile
EXERCISE
Are you frustrated with your results for the effort you are putting in? If you have been on a long tedious journey trialling all sorts of diet plans, training methods and google
searches to try and find a solution for certain health conditions; low energy, digestive issues, skin prob-
lems, fat gain etc. then it could be time to take the guess work out and engage in some Functional Diag-
nostic Testing, and discover what is causing the negative impact on your health and/or body composi-
tion.
Functional laboratory/diagnostic tests can identify many underlying issues taking you further away from good health and your goals. If you are exercising consistently, eating healthy but have undiagnosed
food sensitivities, digestive dysfunction, hormonal imbalances, poor immunity, liver toxicity or bacterial
infections will have an impact on your well being.
Once the relative FDT have been completed relative to reviewing your training, lifestyle, diet, environ-
ment, stress and health history our Naturopaths and coaches can put a customized protocol together to get you on your way to achieving your goals and improved health.
For example if cortisol was established to be an issue for you there is certain nutritional, supplementation and training protocols that will be best. For the purposes of this info kit we will just look at the training protocol as an example for cortisol.
It is well documented that long aerobic activity (i.e a marathon) is not beneficial for anyone suffering from cortisol issues and possible adrenal fatigue. It is important to note all exercise releases cortisol, the difference is certain forms of training like strength training also produces anabolic hormones like Testosterone and Growth Hormone
which offsets the negative impacts of cortisol. Without T and GH excess cortisol causes fat gain, chronic inflammation and has a catabolic effect.
With anyone presenting a high stress state and cortisol issues the best training protocol will be something along the lines of Yoga and 100% CP/ATP (which means our initial energy system) with predominantly strength training. It is important to minimise cortisol release during and in between workouts for anyone presenting with cortisol/
adrenal burnout. High intensity huffy, puffy sessions is not going to be best for this person long term they will just end up broken with more body fat.
FUNCTIONAL DIAGNOSTIC
TESTING
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