if life 21 days

8/13/2019 If Life 21 Days

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3 Rules...21 Days 1 Mike O'Donnell The IF Life
http://www.theiflife.com/http://www.theiflife.com/http://www.theiflife.com/


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Important Please Read First

Disclaimer and Waiver of Liability

The full content of this document are for informational purposes only and does not

provide any medical advice. Statements within have not been evaluated by the

Food and Drug dministration! and are not intended to diagnose! treat! cure orprevent any disease. This content is intended for use only by healthy adult

individuals. ll individuals are specifically warned to see" professional medical

advice prior to initiating any form of weight loss e#ercise or nutritional program.

$se of any of the information contained within is at your own ris". The author does

not accept any responsibility or liability for damages of any "ind from any actions

you ta"e from the information provided. %y continuing to read this document and all

pages you agree to all terms as stated above. To sum up! use any information atyour own risk!

Mike O'Donnell, The IF Life (www.theiflife.o!".

#o$y%i&ht 2. )ll %i&hts %ese%*e+.



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Introduction

%uilding the Right Foundations

Foun+ation (noun" a -asis (as a tenet, $%ini$le, o% aio!" u$on whihso!ethin& stan+s o% is su$$o%te+

When Did Eating and Weight Loss Become this Complicated?

&hat happened to us' &hen did steady weight loss become a thing of the past'

&hat is going on with the ever increasing weight gain and disease rates' (ow

could so many diet boo"s be out there today with nothing to show for it' Something

is not right.

Ta"e some time one day to wal" around your local boo"store and go into the diet

boo" section. I used to do this every couple months )ust to see what the hec"

people were trying to sell off nowadays as the *latest and greatest+ thing to ever

come along.

If ,uantity of available information really e,ualed results! holy cow we should be the

fittest and healthiest generation in the course of "nown human history-

$nfortunately I thin" we all "now that is far from the truth.



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(ow did we ever ta"e such a simple and natural part of life eating food/ and ma"e

it the most complicated tas" we ever need to do' Than"s to endless diet boo"s!

people worry about food all day long. (ow is this helping'

&e are so lost from our natural instincts and being bombarded with so much utter

confusion and contradicting information! that it is ama0ing we still want to eat-

here is othing ew in "at Loss and "itness

$h oh...seems I have spilled the beans now. 1uess what! I2m going to let you in on

a little secret that most good health and fitness professionals already "now. re you

ready' There is no such thing as a new way to lose weight or e#ercise. It pretty

much all has been done at some point

&hat is new is the way things are mar"eted and trends are made to sell boo"s!

e,uipment! pills/. &hile there may be more research into *why+ things wor"! it will

always still reinforce the old principles that have wor"ed since 3ac" 4a4anne was

running around preaching them decades ago.

%ut it seems that more people en)oy being entertained and distracted by the mediaand fitness industry while the only weight they lose is the money being ta"en out of

their wallet.

I didn2t personally invent anything here! as the "nowledge has been around for a

3 Rules...21 Days / Mike O'Donnell The IF Life


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long time. I2m )ust ta"ing all the nonsense out of what is being sold nowadays and

brea"ing it down into what you need to "now. 5aga0ines need to "eep filling pages

with useless stuff month after month! supplement companies need new products to

sell you and publishers need to ma"e new diet boo"s to ma"e money#

$o forget the people coming along promoting some %revolutionary& approach

and remember there is really nothing new#

Comple' (lans Were ever for )e

I6ve done and tried it all throughout my years. 7ot only have I e#perimented on

myself but I have also seen what my clients have tried going through.

The answer came down to this simple fact! if it was too comple' or time

consuming then people were not going to "eep it up . ll it ta"es is one little change

in a daily schedule and it can throw off most any detailed plan.

The most dangerous part of any comple# or *e#treme+/ plan is when you eventually

abandon it! and go bac" to the old habits with less motivation than ever. Success for

weight loss really boils down to a realistic plan that yields consistency. If you can6t

see yourself "eeping it up in the long run! then don6t e#pect lasting results.

*etting the +ight "oundations

&hat you will not find here is some fad deto# plan! ,uic" weight loss hype! e#treme

wor"outs or anything li"e that. Today the biggest problem I see is not the lac" of

weight loss or e#ercise plans...it6s what happens when people stop doing them.

&eight loss is not supposed to be an *all or nothing+ attac". 8ou aren6t supposed to


)ny intelli&ent fool an !ake thin&s -i&&e%, !o%e

o!$le, an+ !o%e *iolent. It takes a touh of &enius

an+ a lot of ou%a&e to !o*e in the o$$osite

+i%etion. )l-e%t 4instein


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only care when you are ready to go full force into some e#treme diet or wor"out

program. That is )ust an eventual recipe for the dreaded *crash and burn+.

I see it all the time! otherwise also "nown as *falling off the wagon+. People )ust give

up and go bac" to the same old destructive habits that got them in trouble in the first

place eating e#cess amounts of daily calories and not doing any e#ercise at all/.

So before you thin" you need some *advanced+ or *high tech+ plan to get you bac"

in shape! you may )ust want to see what lifestyle foundations you have right now.

he Big ,

8our goal and what the ne#t 9: Days is about/ is to create sustainable lifestyle

habits that fosters ongoing weight loss...and the ability to "eep it off with ease-

The ; main essential parts of the foundation ares of foods. 8ou also are not about to deprive

yourself of foods you en)oy.

8ou will learn how to implement a simple e#ercise plan and then grow from there

depending on your goals. 4astly is about re?discovering the en)oyment each day in

what you do. This will help create the sustainable aspect as well as help you

towards your goal with a healthy metabolism you will see later how/.

This is why I started the IF 4ife many years ago# To help people understand whatwor"s! how to "eep it simple and ma"e it a lasting lifestyle solution hence I named

my site the IF *4ife+ and not the IF *Diet+/.

4et6s get started with some basic awareness of how fat loss happens and then go

forward-

Mike O'Donnell

www.theiflife.com

($#ll of this *used+ to be part of one of my paid courses! but I decided to release

this for free in the hopes to help more people li"e you get going in the right direction.

@n)oy-



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Ahapter :

&hy 8ou Store Fat

/our Body eeds to Burn "uel

4i"e any good machine! you run on energy. 8our body is a machine that re,uires

fuel to be able to run the brain! heart! lungs! circulatory system! and immune

system! as well as to rebuild cells.

It is ,uite an ama0ing system made up of many complicated processes involved in"eeping us moving! breathing! regenerating at a cellular level and )ust staying alive.

This demand for energy to be *burned+ li"e wood in a fire/ is what we call our daily

*metabolism+.

Where is the "uel?

8ou need continuous sources of fuel to "eep the body and all its internal systems/

operating at pea" capacity. t the heart of it you have sugar in your blood

otherwise "nown as glucose/ that is constantly being shuttled around you wouldn2t

be awa"e or alive if it wasn2t/ and readily available.

8ou get this sugar though the foods you eat and internal processes your body does

to help regulate it. +egulating blood sugar is an important part of survival and one

3 Rules...21 Days Mike O'Donnell The IF Life


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which our body is fine?tuned for important fact to remember/.

/our 0nternal "at is Energy Waiting to be 1sed

%esides food! you can also create energy from other *stored+ sources li"e amino

acids and fatty acids. Ideally using amino acids primarily for energy is not the goal!

as you should focus on using up the fatty acids stored in the fat cell what you would

call *burning your fat+/.

"at Cells are 2ust our $torage %Balloons&

Inside of us we have our own ways of storing energy until we are ready to use it for

fuel. 5uch li"e stac"ing=storing logs in a closet to use to burn in a fireplace when we

need them.

These storage tan"s are our fat cells. &hen the body sees an e#cess of energy

inside the body sugar! fatty acids/ it will assume that it needs to store these for

later.

Fat Aells are much li"e balloons. 8ou are able to ma"e them bigger filling up/ and

shrin" them down empty out/. 8ou never really lose fat cells! but you can buildmore if you run out of storage room and need to "eep storing/.



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Ahapter 9

@nergy Deficit Re,uired

o Burn )ore than /ou $tore3 Create an Energy Deficit

In order to empty out the storage tan"s in the long?term! we have to demand that

the body burns more fuel than we provide through what we inta"e eating food/.

Read that again and ma"e sure you get it...as yes! it is that simple at heart with

some other rules to follow as well for a healthy metabolism to still be in place/

4ccessing $tored Energy and $hrinking "at Cells

t that point the body can loo" internally for more sources of fuel to burn to "eep the

body functioning! therefore %opening up&the storage tan"s and %shrinking down&

the si0e of the fat cells. This is how you lose bodyfat and get leaner after all.

So if we want to *create an environment+ that will promote accessing the fat cells!

then we need a deficit in energy and the best way to do that is through what we eat

or more specifically the amount of calories we ingest.

8ou hear much about how you can also burn more through activity=e#ercise! but

there is a limit especially when it comes at the cost of ignoring what you actually

eat/. I don2t care how many hours you spend e#ercising! if you eat too much as a



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direct result of it then you will not get the results you are after-

he %$ecrets& behind all those %+evolutionary& Diets

5ost *diets+ do actually wor" in the short?term as most don6t stic" with them long?

term/. 3ust as" anyone that has been on one and followed it. The Bone wor"s!

t"ins wor"s! South %each wor"s! and many more.

%ut what is their *big secret+' They all share the same one. They follow the biggest

rule you need to "now about weight loss! they are "eeping you in a state of

energy5calorie deficit#

Why Don6t 0 2ust Eat 4lmost othing all Day to be $kinny?

I "now what you may be thin"ing! *(ec"! why not eat li"e C calories a day and I6ll

be ripped in no time-+. &ell it doesn6t wor" that way either if you are really loo"ing

for long?term and lasting results I didn6t ma"e the rules after all/.

&hile a short period of low calories you can get away with! it6s the long?term effects

that you can not. If you went on what is "nown as a %crash diet& very low calorie/!

you will initially e#perience a ,uic" drop in weight mostly from water loss! with a

little fat/. (owever! anyone who has done it can testify that the body will not be

fooled for long. This is where the real damage can set in.



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he Body is $marter than 1s -hank *oodness!.

8our body has one thing on it6s mind###survival#So if you eat very little! then after

a while it will thin" it needs to survive at that low calorie level and starts lowering its

demand for fuel slowing down=damaging the metabolism in the process/.

This is not a good thing long?term as it will also slow down vital processes such as

the immune system! burn up your muscles which is "ey to "eeping around for a

strong metabolism/ as fuel and internal organ function will start to suffer. That6s not

something we want! as compromising natural functions inside the body is never a

good idea.

he Dreaded Weight Loss (lateau

nyone who has tried the ,uic" and fast weight loss approach with crash diets has

ended up in the same place! the weight stops going down at some point plateau/.

Aontinue at a very low calorie inta"e for too long and you will also lose a great deal

of musclein the process! creating a very compromised long?term metabolism.

strong metabolism likes to have muscle! so we want to "eep it around this is

where doing the right "ind of e#ercise also comes into play during a low calorie

phase! namely resistance training/.

Coming off the Crash Diet and the +ebound *ain

So you lost ,uic" pounds! hit the wall and stopped losing weight. 7ow what' 8ou

may )ust give up on your low calorie diet and start to up the calories bac" to your old

pre?crash diet levels. %ig mista"e-

7ow you have many more calories with the added bonus note sarcasm/ of a

depressed=damaged metabolism loss of muscle mass included/.

Aan anyone say recipe for gaining all the weight bac" and then some'

This is what is "nown as the/o5/o weight loss battlepeople e#perience when

they "eep trying e#treme ways to lose weight. In the end they are going to be worse

off than when they first started the diet.



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8our body will remember your natural weight set point from before the e#treme diet

and )ust ta"e you bac" there and most li"ely add on some additional weight aswell/.

Remember! the body only cares about survival in the long?term and will go against

any e#treme measures you try. It will react and then start to store up for the ne#t

starvation period it thin"s may be coming. It is thin"ing about how to "eep you alive

when there are food shortages.

$o What is the +ight 4nswer?8ou want to be in a state of some -not e'cessive. energy5calorie deficit while

also doing the right things to "eep our metabolism running strong and not wasting

musclein the process is part of that/.

This is really important...so I6m going to repeat it.

The goal of a weight loss program for any lasting results is to burn slightly more

calories than we take in while keeping the metabolism strong and healthyin

the process for the long?term/-

This is one way you can help to naturally lower your body6s set point when it comes

to weight. Thin"ing there is a ,uic" and easy solution will )ust lead to more damage



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in the long run. 8ou don6t want a yo?yo battle your whole life! right' 8our body is a

complicated machine and we want everything wor"ing correctly! not shutting down

or compromised.

This is why you may see people who say *but I hardly eat anything all day and still

can6t lose weight+. Their metabolism has been down?regulated=damaged and is now

worse off than before.

So this means losing fat and "eeping it off/ while staying healthy will ta"e a smarter

approach and crash dieting will not get or "eep/ you there nor it is part of the *IF

life+style/.

3 Rules...21 Days 1/ Mike O'Donnell The IF Life


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Ahapter ;

%lood Sugar Regulation

Waiting for 0nstructions

8ou already "now about energy?calorie deficit ta"ing in fewer calories than you

burn/ being "ey for long?term weight loss. 7ow we are going to loo" at the important

factors involved with whether the fat cell is actually %releasing& the stored fat to be

burned as energy or the body is using some other fuel/.

7ormones are the chemical messengers in the body that will tell our cells what to

do.

The right hormones will tell the body to release the stored *energy+ in the fat cells.

5uch li"e there are hormones that will tell the fat cells to *store+ more energy as

well.

Fat cells are )ust waiting to be told what to do! and what hormones your bodyreleases in reaction from your eating! e#ercise! perceived stress! sleep and other

lifestyle factors. Focusing on what you do and how it will affect your hormonal

e#pression is vital.



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$ignals through our Environment

The body triggers these hormones through many different stimulus such as

food8drinks3 blood sugar monitoring3 e'ercise3 stress -perceived by you. and

sleep. @ven though we need to be in calorie deficit! it is also vital to have the right

hormones telling us to use fat for fuel! and not something else li"e muscle/.

So depending on what hormones are saying to the fat cells! will determine whether

they should open the doors and let the stored fat out! or start stoc"ing up for winter

and pile some more in.

7ormones 9:9

&hat are hormones you may as"' &ell they are simply chemical

messengers in the body that will send signals from one cell to another to get

a certain action or response. ll these chemicals are secreted by various

organs=glands in the body! each with its own set of instructions to send out.

Ence secreted! the hormones go through the blood stream to their target

cells that they were made to communicate with/. These cells have

receptors! that allow it to respond=react to a certain hormone and it2s specific

instructions.

The whole process is governed by a series within the body of feedbac"

loops that are monitoring hormone levels and other factors=stimulus. It is

these feedbac" loops reports/ that will tell the endocrine system master

controller/ what hormones it needs and when actions to ta"e/.

0t6s all about +egulating Blood $ugar

The body needs glucose blood sugar/. The brain is the biggest glucose hog there

is re,uiring most of of what the body uses! even while you are sleeping. If you have

too high or too low blood sugar! bad things will happen.



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The body6s hormonal feedbac" loop is really geared for prioriti0ing *steady+ blood

sugar levels. This is important to remember when it comes to storing or burning fat.

It is in this e,uation that our body uses hormones to tell whether to find more fuel

pull from fat cells/ or store e#cess glucose into those storage tan"s.

funny thing happens! when you eat to "eep your blood sugar balanced and have

calorie deficit! you are going to naturally start to lose weight a"a burn that stored

fat/.

0nsulin and 0t6s +ole

The big blood sugar monitoring hormone that we are going to focus on is called

*insulin+.

Insulin2s main )obs are to ma"e sure that we do not have too high blood sugar

which is bad for our state of health/ and to transport glucose and other substances

li"e amino acids/ through the membranes and into our cells.

Insulin is a very natural and necessary hormone in the body! however bad things

can happen if it gets out of control.

0nsulin as the "at $toring 7ormone?

&hen the body detects high amounts of blood sugar=glucose! it will immediately



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elevate insulin production so it can start lowering the high blood sugar.

The higher the blood sugar! the more insulin that will be released in a spi"e/. Ence

insulin is raised! it will start finding cells that will *receive+ it6s message to allow

storing of e#cess glucose from the blood stream.

There are a couple main places in which this can happen. First you have the

%limited& capacity of our muscles ! and second you have the %unlimited& capacity

of fat cells and their ability to ma"e more cells/.

So unless you are depleted of muscle glycogen and have a high insulin sensitivity

environment at the muscle cells for e#ample! right after a wor"out/! you are goingto store more of that e#cess glucose into fat cells.

;ptimi


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=Lower "asting 0nsulin > Longer Living?

*There are three ma)or centenarian studies going on around the world. They

are trying to find the variable that would confer longevity among these

people.

They all have relatively low insulin. Insulin is the common denominator in

everything I2ve )ust tal"ed about. The way to treat cardiovascular disease

and the way I treated my stepfather! the way I treated the high ris" cancer

patient! and osteoporosis! high blood pressure! the way to treat virtually allthe so?called chronic diseases of aging is to treat insulin itself.

Insulin resistance is the basis of all of the chronic diseases of aging!

because the disease itself is actually aging.+

8ou%e 9Insulin an+ it's Meta-oli 4ffets:, 1777, D% Ron Rose+ale



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Ahapter G

Free the Fatty cids

"ats in vs "ats ;ut

8ou read in the last chapter that hormones signal to the fat cells to *release+ the

stored fat. 8our fat cells have %receptors& on the outside and are waiting for the

instructions to come along traveling through the blood stream/.

Ence they get the right hormonal signal! they can start to release the stored fats intothe blood stream also "nown at this point as Free Fatty cids or FFs for short/.

The FFs are then carried away via bloodstream to the muscles where they are

burned up for energy in their internal power?plants called the mitochondria/. 8our

muscles are your fat burning factories.

So now you can see the importance of doing the right type of eating and e#ercise in

order to maintain=grow muscle and have more mitochondria *fat burning+ power

plants/. This is why you will see people with more muscle having an easier timestaying lean too lots of fat burning factories at wor"/.

nything that results in muscle loss through e'cess training3 chronic stress or

crash diets/ will )ust mean you lose more fat burning factories in the process. This



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is never the goal with any successful and lasting eating or lifestyle plan and why

both are e,ually important too/.

7ormones and Lipolysis

This whole process of freeing the stored fatty acids from the fat cells for fuel is also

what is "nown as lipolysisfor those that li"e the nerdy technical names/. There

are many different hormones that can act as a signal to the fat cells for lipolysis to

ramp up more fat releasing/ including perfect too...there is no more guilt-



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Rule K9

5ove=@#ercise : 5inutes @very Day

$top Looking for the %(erfect& Workout

5any people are )ust loo"ing for the most *perfect+ wor"out for burning fat and=or

building lean muscle...but not doing anything else otherwise. &hat good is that' If

you only underta"e some super complicated or *e#treme+ wor"out once in a while!

chances are very high you will ,uic"ly hit a burnout stage and then go bac" again

to s,uare one/.

5a"ing fitness *all or nothing+ is a good way to never get anywhere long term. Don6t

tell me how many pounds you can lose in a wee"...tell me how many you can "eep

off for years. Instead start with a more sustainable foundation of )ust doing

*something+ for : minutes every day- Then grow it from there.

9Those who think they ha*e not ti!e fo% -o+ily ee%ise will soone% o% late%

ha*e to fin+ ti!e fo% illness.: 4+wa%+ 8tanley

7o need to ma"e this any more complicated than it should be. 8ou have : minutes

in every day I guarantee you. Find something that is *fun+ to you and )ust do it. @ven

)ust wal"ing outside every day is a good start for many.

3 Rules...21 Days /1 Mike O'Donnell The IF Life


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From there you can wor" into more *intensity+ based ,uic" wor"outs. Short *bursts+

that get the hormonal and metabolic muscle building too/ e#pression you are

loo"ing for. fter that )ust get on with a more *active+ lifestyle and en)oy whatever

you do.

0ntensity With 0ntervals

(ere6s the easiest way to get some intensity into your wor"outs in a short amount of

time. 1et a timer! interval based ideally there are free apps and websites/ or even a

cloc" with a seconds hand. 7ow you are ready to alternate between short *busts+ of

effort and rest! otherwise "nown as a wor"=recover interval.

7ow for the ne#t : minutes you are doing to do a simple circuit. Pic" a couple

e#ercises starting with : or 9 ma"es it easy/. 7ow )ust do a wor"=rest interval such

as ;?G seconds of wor" immediately followed by ;?9 seconds of rest use a

minute total for ease of trac"ing/.

For e#ample if you were doing an interval wor"out only using a )ump rope it would

loo" li"e ,uietaround you! it6s about being mentally *still+.

5a"e it a daily ritual. Find your special spot you can rela#. 5ine is in the morning at

the coffee shop. &hile it6s certainly not always ,uiet and there are people around! I



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can still ,uiet myself and be still. Sip on my mericano espresso in hot water/ or

tea slowly. @n)oy the moment for what it is.

I use that time to )ust let my mind clear itself! rela# and then focus on what is

important to do for the day. I li"e to use a )ournal as well! so I can ma"e notes and

thoughts as they come. 4et my inspiration have an outlet.

8ou don6t have to become a mon"! move to a mountaintop and chant some funny

words to be able to sit ,uietly each day. 3ust become aware of where you are and

observe your own thoughts as they come.

$tart the Day +ight

I find this the best way to start the day compared to many others who )ust wa"e up

and then get blasted with info from radio! news! phone! email and never really had a

chance to rela# and prioriti0e for the day.

7e#t thing you "now! the day is over! you are tired and nothing was really productive

although could have been busy/. Then the ritual will repeat day after day. It6s up to

you to ta"e charge and act! not )ust re?act to whatever Is thrown at you.

4ife rewards those who can ta"e the right steps! and "eep all the other distractions

in chec". (ow do you "now what the right steps are' First you have to have a clear

vision of where you want to go! and that usually re,uires ta"ing time to rela# and



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thin" for yourself. The steps are then revealed one at a time. Then )ust act. The

answers are inside! if you are ,uiet enough to hear them.

;ther Lifestyle ips and ricks

Start today with the lifestyle plan in the rear appendi# . Enly 8E$ "now what

your ideal lifestyle is. Thin" about it! visuali0e it. 7ow write it down and ma"e

it happen. Repeat this process daily! wee"ly! monthly and you will be on your

way to controlling your life and being less stressed too-/.

1et up and go to bed at the same time each day. &ind down and shut off the

TM=computer an hour before bed time 1et in the habit-

eep the same time daily to sit ,uiet and reflect on your plan for the day

Aontrol the information flow in your life . I read blogs! news! sports...but not all

day long. I choose what I read! from what sites! and how often. I chec" email

only :?9# a day. I get on! do what I need to do and get off.

Don6t "eep getting distracted with phone calls! Faceboo"! emails! chats or

whatever else "eeps interrupting your focus. Turn them off when you have

stuff to do.

Ta"e a brea" from most *mainstream+ media as it is usually )ust full of hype

and confusing=contradicting information to "eep people addicted to it.

&or" in *bursts+. Focus on only : thing at a time or as I li"e to say! single5

tasking/. 5ulti?tas"ing is for those that only want to *feel li"e+ they are getting

stuff done. It6s not really that effective and only distracting.

$nderstand there are no *shortcuts+! only people trying to sell you on that

idea.

Don6t be a health *nut+. Do what matters the most! but then go out and en)oy

your health through living. 8ou have one life! ma"e the most of it.

Don6t blame anyone for your situation. Instead ta"e action to change it to

become what you want! as no one else will do it for you. Stop complaining

and ta"e action to ma"e a positive change one day at a time.

@n)oy each day! each step you ta"e ...as that is all you really have.

I6ve also written more about why I li"e to do less in this article on my site here.

http://www.theiflife.com/eat-exercise-work-less/http://www.theiflife.com/http://www.theiflife.com/http://www.theiflife.com/eat-exercise-work-less/http://www.theiflife.com/


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&rap $p

Final Thoughts

(ope you have en)oyed this 9: Day manual! now it6s time to ta"e action. (ere6s

some of my final thoughts and *"ic" in the ass+ to get going-

Start today- *I6ll do it tomorrow+ is )ust a disease.

1rab a friend=co?wor"er=family member and do it together. Find your own little

support group as we all need that time to time/. @verything worthwhile ta"es some effort! now it6s up to you to act

7othing here is that complicated. If you don6t ma"e these simple steps a

lifestyle! e#pect to always be wasting your time and money )umping from one

e#treme diet=wor"out program to the ne#t.

@at as much *real food+ as you li"e in your meals! then no snac"s until the

ne#t meal. This wor"s best when you avoid processed carbs li"e breads!

cereals! pasta and the li"e. It doesn6t mean you can6t *ever+ have it! )ust need

to "eep it in overall moderation. There are no shortcuts ! )ust mastering the simple yet important foundations

and staying consistent with them.

$se this time to really thin" about what you want your ultimate lifestyle to be.



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Design it and then ta"e action to create it! otherwise it will never happen.

5ost people never get anywhere because they really have no idea where

they want to go. 1et that clear vision! and the steps to ta"e become evident.

The TM is not your friend! use it wisely and learn to shut it off.

1et rid of all those time=energy wasters in life! and you will have enough time

in a day to spend improving your own health and happiness.

&hat ever has happened in the past is done and gone. I don6t care what you

did or did not do! it matters none going forward. &hat are you going to do

now' Show me that instead.

7o one is perfect. If you mess up! so what. It was once said that the "ey to

happiness is a short memory and good health. 3ust go on from that point with

the ne#t best step. 8our success is )ust a sum of those ne#t best steps.

%e in it for the long run . 8ou can transform your body! health and life in

dramatic ways one step at a time. I6m more impressed with people who are in

great shape=health from years of simple consistent wor" than those who brag

about an e#treme ,uic" transformation as that never lasts/.

8ou6re awesome ! don6t ever forget it- 7ow go show the world how awesome

you can be each and every day-

s that green little 0en master 8oda said! Do or Do Not...There is No Try. Ta"e

action! get those results and en)oy each day along the )ourney.

That6s the *IF 4ife+?style in a nut shell.

7ow get to it-

Mike O'Donnell

!".)lso -e su%e to o!e -ak an+ let !e know how it went in the comments

section on the 9: Day page here.

!!". Eet a #on$s $ncensored a$dio(!$3" on the 3 Rules 21 Days f%o! !y

Fae-ook $a&e he%e(f%ee of ou%se"

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ppendi#

8our $ltimate Daily 4ifestyle/ Plan

&rite down how you want your lifestyle to be and then ma"e it happen- 3ust "eep itsimple and get the habits started now. 4eave room for wor" and other activities! but

"eep some things consistent. &or" in *bursts+. Don6t )ust be *busy+! be *productive+.

Sample Plan

L5< &a"e up shower/

5< :Q min ,uiet with tea=coffee/

N5< 5eal K:

:5

if life 21 days

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