This episode is about changing your mindset from the old. Just like many corporations do in October we will use these last three months of the year to plan, prepare, and then push for success. Take a NFL draft pick that have finished their college career, these athletes do not go on vacation or just go home and wait until they are drafted to start training. They start immediately after the college season is over in preparation of the day when their names will be called.

In the same spirit we are going to start to prepare for the new year in advance. So, when we enter into 2022 we just don't walk through the door but we kick it down. By using the P3 method, plan, prepare, and push we can develop successful habits before we enter the new year. If we start our new year now, we can enter the new year already changed instead of expecting to change in the new year.

Part 2 of last months episode entitled Energy Energy Energy, in this episode we focused on Energy Killers.

We spoke about super compensation. This is the body’s ability to recover from stress stimulus that has been placed on it that leads to improved fitness, strength and power. This process can only be performed if the body is given the proper rest and nutrients in a timely manner. This process also applies to our energy sources discussed last month; physical, emotional, mental and spiritual. If you give these energy sources proper rest and recovery they will increase, if not they will decrease.

We also discussed how we diminish each of these energy sources throughout our day.  Listen in to see how you may be killing your energy.

In this episode we focused on energy. Most of us have tried to manage our live by time, but as we all know there's only 24 hours in each day. In the book "The Power of Full Engagement" the authors try to help us see how focusing on increasing our energy can increase our productivity. If you had twice the energy in an eight hour workday you can get twice as much done in the same amount of time. We start the conversation on energy by discussing four types, physical energy, emotional energy, mental energy and spiritual energy...

In this episode we discussed the importance of rest and recovery. There are four basic definitions for the word rest in the English dictionary that we explored. 

1 Cease work or movement in order to relax. 

2. Be placed or supported so as to stay in a specified position. We see this example in Exodus 14:13 when God tells the children of Israel to stand still.

3. An instance or period of relaxing or ceasing to engage in strenuous or stressful activity.

4. An interval of silence of a specified duration. We will use the story that is found in 1 Kings 18-19 About Elijah as a backdrop to learn some valuable lessons about rest and recovery.

Moving to a plant based life style is one of the most powerful steps in changing your health. Plant based living improves your overall health, boosts energy levels, prevents chronic diseases and strengthens your immune system. What is a plant based living? Plant based living focuses on eating natural, minimally processed plant foods. These whole foods are not heavily processed. They are whole unrefined, or minimally refined. Plant based means food that comes from plants and doesn't include animal ingredients such as meat, milk or eggs. There are five food groups that make up the plant based menu, fruits, vegetables, tubers, whole grains and legumes.

You are what you eat. In this episode we will discuss the concept of that old familiar phrase. Many people work out but do not emphasize the importance of eating. A truly balanced fitness plan consist 20% exercise and 80% nutrition. You can not go into the gym and outwork your bad eating. In the technology work there is a similar concept called junk in junk out. Remember even Jesus made the comment that if you eat of Him he would be apart of you and you would be apart of Him, in the book of John 6:56. The old saying is very true you are what you eat.

When you fly on an aircraft there are some very valuable instructions given to everyone. If the plane loses cabin pressure, oxygen mask will come down and you are to place the mask over your mouth and nose first. Then, turn to help others that may be travailing with you. There is a very important reason for this. Without oxygen you quickly lose consciousness and you won't be of any use to anyone else, thus the need for self-care. 

The World Health Organization gives this definition of self-care as: 

The ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illnesses and disabilities with or without the support of a healthcare provider. In its basic form self care is defined as activities we do on purpose to nourish our physical, mental and emotional health. In this episode we stress the need for self-care and give some simple tips on what could be done to help us improve in this critical area.

In this episode we will go over three different things that you can add to your training regiment that will help you CrossOver to the next level...

What does it mean to cleanse your body?  How will I know when it’s time to detox?

Are you having trouble sleeping?  Are you having digestive problems like nausea or even constipation?

How is your skin do you have any breakouts or rashes?  Do you have fatigue, low energy, headaches, brain fog, back pains, sinus problems?

Does your body ache, do you have pains in your joints, knees, arms, elbows?  So why do we cleanse and detox our bodies?

Find out the answers to these questions and more in this episode of the CrossOver FitX Podcast, with your host Timothy Donald, Jr.

*If you would like a complete copy of the show notes and a simple cleanse please email me at 

[email protected] 

Re: CrossOver Cleanse

Disclaimer: I am not a physician or dietitian. I am a personal trainer and fitness professional. I have learned these general guidelines over my career and I’m just sharing my experiences freely with you. Please consult with your physician first before starting any cleanse or detox program.

Timothy Donald, Jr. gives deeper insight into what we can expect on the CrossOver FitX Podcast.

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