Tribal Plan: Body Reboot

Here you can catch up on any missed webinars, find the latest news and remind yourself of your weekly action steps!

Week 1 Webinar

Action Steps for Week-One:

Add In:

Eat 2-3 meals per day.
Include 1 (F) or 2 (M) palms of protein in each meal. Thats 20-30g for females and 40-60g for males.
Include 1-2 fists of green veggies in each meal.
Drink your water target, weight in kg x 0.033 litres per day. Front load, prioritise water as your first intake of the day. Also, increase your water target by 250ml for each 20 minutes of sweat producing exercise.
Include 1 tsp of natural unrefined sea salt taken with food and as a background in your water.

Take Out:

Nothing.

Perception Drill:

Notice your habits.
Ask, whats a good habit, whats a bad habit?
Just note…

Week 2 Webinar

Action Steps for Week-Two:

Whats In?
1. Slow down
2. Eat 3 meals a day
3. Include 1-2 fists of green vegetables
4. Include 1 (F) to 2 (M) palms of protein.
5. Include 1 (F) to 2 (M) thumbs of fat.

Whats Out?
1. All processed foods, fats & oils.
2. Grains, beans and starches (TS vs. 30DOP)
3. Sugar.
4. Alcohol.
5. Low fat dairy.

Perception Drill
1. Eat. Stop. Eat.
2. Day 3-5. Attachment and Withdrawal.
3. Plan & Prep your days and meals.

Week 3 Webinar

Action Steps for Week-Three:

Whats In?
1. Slow down
2. Eat 3 meals a day
3. Include 1-2 fists of green vegetables
4. Include 1 (F) to 2 (M) palms of protein.
5. Include 1 (F) to 2 (M) thumbs of fat.

Whats Out?
1. All processed foods, fats & oils.
2. Grains, beans and starches (TS vs. 30DOP)
3. Sugar.
4. Alcohol.
5. Low fat dairy.

Perception Drill
1. Make the unconscious, conscious.
2. Pointing and Calling.

Week 4 Webinar

Action Steps for Week-Four:

Whats In?
1. Pick 2 interventions to improve your sleep admin.

Whats Out?
1. Remove 2 habits that may be hindering your sleep.

Perception Drill
1. Heightened awareness of your sleep quantity and quality.
2. Notice your daytime habits that may promote, or inhibit deep sleep.

Week 5 Webinar

Action Steps for Week-Five:

Whats In?
1. Take your time, subtle change is what’s needed.
2. If having breakfast:
Go fat, protein + veggies.
3. Females: 1 cupped hand of starches, non-gluten containing fruit in later meals.
4. Males: 2 cupped hands.

Whats Out?
1. The fast re-introduction of everything.

Perception Drill
1. Use the body-language log.
2. Monitor sleep quality and quantity.
3. Notice vitality and hormonal tip off’s.
4. Females: Track your cycle via Clue of Wild AI
5. Point and call the tip off’s.

Week 6 Webinar

Action Steps for Week-Six:

Whats In?
1. Continue to include 1-2 palms of protein at every meal.
2. Include a minimum of 1 x strength session a week.
3. Maximise NEAT as your low level cardio.
3. Continue to prioritise stress reduction & recovery.

Whats Out?
1. Chronic and desperate cardio as your priority.

Perception Drill
1. Notice the benefits to your day to day energy.
2. Inflammatory markers.
3. Tightness and girth change.

Week 7 Webinar

Action Steps for Week-Seven:

Whats In?
1. Pick a Sprint or, HIIT intervention and try it!

Whats Out?
1. Remove chronic cardio.

Perception Drill
1. Feel the energy rush back.
2. Notice how without chronic cardio your food attachments dissipate, sleep improves and you feel calmer.

Week 8 Webinar

Action Steps for Week-Eight:

Whats In?
1. Punctuate your days with expansion & contraction.
2. Punctuate your weeks the same way.
3. Live in sync with the seasons or, pick certain times of the year to contract, heal and recover.

Whats Out?
1. Living in perpetual summertime.

Perception Drill
1. Notice the days that have minimal contraction, healing and rest time; and how that might impact you over the course of a year or lifetime?

Week 9 Webinar

Action Steps for Week-Nine:

Whats In?
1. Real food first.
2. High quality & broad multi-vitamin or mineral
3. Omega 3 fats: EPA-DHA 1000-2000 iu.
4. Magnesium
5. Inulin + Cyclic Probiotic
6. Protein supplements
7. Workout support

Whats Out?
1. A supplement for everything.
2. Protein shakes as the cornerstone of your diet.

Perception Drill
1. Have a period of abstinence before starting to add.
2. Titrate and monitor your response to individual supplements.

Week 10 Webinar

Action Steps for Week-Ten:

1. !! TAKE ACTION !! For your Health
2. Keep the end in mind but; stay in the process.
3. Continue to increase your perception, and understand your uniqueness.
4. Cultivate the environment and habits that bring you and your family success.
5. Continually evolve your habits and environment to become more efficient and easier to sustain.