Day 10
Eat, sleep, repeat…..!
“success is the sum of small efforts repeated day in and day out”
Diet – Eating Environment
Today you will focus on creating an optimal eating environment for all meals. No more wolfing food on the go – even if it’s Primal-aligned! Take the time to create attractive place settings and calm, quiet environments dedicated to eating only. Eliminate all distractions such as computers, television, and high-energy music. Refrain from reading newspaper or magazines while eating. Instead, focus on quiet conversation with your eating companion(s), or self-reflection if alone.
Make a concerted effort to slow the pace of your eating. Chew each bite completely to facilitate good digestion and maximum satisfaction. Taking 20-30 bites will enable the enzymes in your saliva to lubricate food for easy transportation through the oesophagus, and break down macronutrients for efficient digestion in the stomach.
Exercise – Primal WOW
WOW is “Workout of the Week”, a creative workout honouring Primal fitness philosophies. Today you will combine the PEM exercises with some sprinting and plyometrics to produce the following fun and challenging session. The distances and rest intervals suggested are chosen according to your fitness level.
Pushups (or appropriate pushup progression exercise): one set maximum reps Sprint: immediately sprint 40-80 meters Rest: 30-60 seconds
Pull ups (or appropriate progression exercise): one set maximum reps
Bunny hops (feet together for takeoff and landing): hop for 20-40 meters Rest: 30-60 seconds Squats (or appropriate squat progression exercise): one set maximum reps Sprint: immediately sprint 40-80 meters
Plank: one set maximum Ume Advanced Addition: Sprint/Bunny hop combo. A\er planks, immediately sprint 80 meters, turn and bunny hop halfway back (about 40 meters), then walk the remaining 40 meters to your starting point. Rest 30 seconds, then repeat.
Lifestyle – Email Fast
Engage in email correspondence only during specified morning and afternoon Ume periods of 30 minutes or less. Between these efforts, disengage from your email server and pursue focused, productive tasks without succumbing to distraction. Even a heavy hitter should be able to completely canvass an inbox and reply to key messages in less than 30 minutes.
Prioritise your emails as follows: first, filter your inbox by mass-deleting any correspondence that was not solicited and/or not important. Next, overview your remaining messages to identify urgent and/or highest priority messages. A quick look at the sender, subject line or first few lines of text in preview mode will help achieve this quickly. Use email tools (star, flag, etc.) to highlight these messages if desired, then proceed through them in approximate order of priority. Finally, handle low priority – but necessary – correspondence with succinct replies and clearly defined responses such as “yes,” “no, sorry,” or “I’ll have that for you by Friday.” This will help maintain positive working and social relationships without draining excessive time from higher priority tasks.
