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!