Moulton Kettlebell Club: Your 3-Day REWIRE Plan

Hey Guys,

Lets face it. Mondays are rough. Whether its physical exhaustion, or mental fatigue, Mondays can take it out of you. We see a slew of monday motivation pictures and hashtags on the internet in an attempt to inspire us all. Sometimes it works sometimes it doesnt. What I have found is the reason people usually feel this way on Mondays is because of three areas they give up on during the weekend.

Hydration
Sleep
Nutrition

We get so busy we forget to do the very thing that keeps us alive. Drink water. We get so caught up in the festivities that come with every weekend that we stay up late, lose sleep, and struggle to function without caffeine. Then, both of these lead to behaviors and choices that leave us regretting our food options. We need to reset the system, REWIRE the brain, and bounce back.

If you are ready to make big changes and finally own your actions, take control, and win with your nutrition. Take the first but hardest step, and forgive yourself. It is ok to not be happy with where you are at. But it is not permanent and it is not forever. Look in the mirror, and for the first time, say something you love about yourself, rather than pick apart your appearance. Look yourself in the eyes, say I am making changes today, and DO IT.

Your 3-Day REWIRE Plan:

Day 1

Nutritional Plan: This is the hardest day of the week and the strictest day of the plan as well. Work hard and make it happen.

Drink 128 oz (1 gal) of water. Water only.
100% fruits and vegetables for the day. Make your plate colorful and stack it high.
Healthy Fats with each meal: Avocados, nuts, seeds, almond butter, coconut oil, olive oil, olives.
Limit starchy vegetables to 2 cups maximum.
Zero grains, no gluten.
1500 calories or more total for the day.

Workout Plan: The weekend doesn't always involve the best movement or reinforcement of positive movement. So let's reset.

Take 30 minute walk with no ipod, music, etc. Just you and nature.
Slow mobility and breathing work. Lay on your belly and relax your shoulders. Take deep breaths not into your collarbone/chest, but into your belt buckle/hips rather. Hold stretches for 2 minutes and keep your self calm. You may find this makes you quite sweaty still.

Thinking Plan: If we never change our thinking, we can never make changes to our behaviors and choices.

Sit alone and write. Write for 10 mins about love. What you love, who you love, why you love them. Then spend another 10 mins writing about respect. Who you respect, why you respect them, and what you respect. See if they overlap at all.
Make a list of 3 things you can do to envelope your life in positivity, and make you better every day.
Get to sleep 30 minutes earlier than usual.

Day 2

Nutritional Plan: We are going to build on our strong foundation of fruits and veggies and incorporate clean sources of protein and healthy meats.

Drink another 128 oz of water. No coffee or tea.
6-cups of non starchy, fibrous vegetables. The greens are your best friend.
2-fist size servings of protein. Animal fat is healthy fat. Dont fear a fatty fish, chicken, turkey, or beef.
1-thumb size serving of fat with each meal.
Zero grains, no gluten.
Zero sugar. This includes fruit.
1600 Calorie minimum for the day.

Workout Plan: Increase the intensity. Time to sweat.

Take a 30 minute brisk walk. Heart rate should increase and you should sweat. This is not a jog.
Welcome to the Walkout. Perform 5 sets of 5-10 reps, increase to 5 sets of 10 reps if able to. Quality over quantity. Only add lateral movement if strong enough. You may also add a push up in before walking back up.

Thinking Plan: The Power of 5.

Sometimes our goals look like mountains. Its ok to not know how to finish a goal and see changes immediately. As they say, the best way to eat an elephant is one bite at a time. Similar to that, if I take my axe out and take only 5 chops at the giant tree, eventually that tree will fall. Not day 1, not day 2, maybe not even in month 1. But, if I continue to make those 5 chops count each day, eventually that tree will fall.

Sit down and write out 5 areas of your life that you can focus on every day. (Example: Organization, Physical Health, Nutrition, Serving Others, and Personal Growth). If we just focus each day on doing one thing in each area, we will reach our goals. Our thinking will change, and our goals will be met. Changing our habits starts by changing our thinking. We can do this only by actively practicing that each day through education, application, and serving/teaching others.
Turn off all electronics 1 hour prior to your usual bed time.

Day 3

Nutritional Plan: The Final Day.

128 oz of water. No coffee, tea, or anything else. Water only.
6-cups of non starchy, fibrous vegetables.
3-fist size servings of protein. Animal fat is healthy fat. Dont fear a fatty fish, chicken, turkey, or beef.
1-thumb size serving of fat with each meal.
Zero grains, no gluten.
Add in low glycemic fruits such as berries. Strawberries, blueberries, raspberries, grapefruit, oranges, etc.
Should easily reach 1800 calories today.

Workout Plan: Correct the pelvic posture, activate the abs and glutes to become your foundation.

Cut walk down to 20 minutes, but keep it brisk.
Go through the Ab Routine HERE.
Finish with 10 minutes of mobility and stretching, slow breathing, and relaxing the body.

Thinking Plan: Assess for Success.

Wake up earlier than usual. Make sure it is time you have to yourself while everyone is asleep. Sit down and grab your pad and pen. Spend 10 minutes writing a letter to yourself that contains your top 5 favorite traits of anyone successful. This could be hard working, dedication, etc. Spend another 5 minutes comparing this to your 5 areas you wrote about in Day 2. Each day the rest of the week should be centered around these 5 traits and how they contribute to your 5 areas of growth.
Shut down electronics 1 hour prior to bed and hand write either a letter, card, or postcard to someone you are grateful for having in your life.

If you stick to this plan and use this to REWIRE yourself to begin thinking differently, then you will see growth, you will see success, you will reach your goals. Realize that the food was real, we just eliminated cardboard starches and high sugar foods. We rehydrated your body, gave it rest, fed it good food, and made the point that exercise is about movement. Keeping it simple is where you grow in your foundations. When you build a strong foundation, your life will reflect just that. Strength.

If you understand that in order to make change we must change our thinking, and truly commit to making your life more successful, you will win with your health.

Send me your questions, results, and thoughts to MoultonKettlebell@gmail.com Subject 3-Day REWIRE Plan

Yours In Strength,

Kris

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