Day 4
Excellent! The momentum is building!
“Positive thinking must be followed by positive doing”
Stay focused and motivated. The rewards are there for you, try and remain positive, even if you’re starting to question why you’re doing this.
Diet – Honour Hunger
Instead of eating in a regimented pattern guided by the clock, allow hunger sensations to guide your eating habits today. See how long you can last in the morning unUl you detect actual hunger sensations kicking in, or until energy levels dwindle slightly. Then, enjoy a delicious Primal meal, eating enough to feel satisfied but not full. Avoid overeating by asking yourself, “am I really hungry for another bite, or have I had enough?”
Go about your day until you again notice hunger sensations, cravings, or diminished energy requiring calories. Enjoy a delicious Primal lunch or snack, then repeat the process in the evening. This exercise will help strengthen your intuitive eating habits and prepare you for the Intermittent Fasting challenges coming later, when you are more Primal- adapted.
Exercise – Aerobic Adventure
Conduct an extended duration aerobic workout at your aerobic heart rate training zone, calculated using the formula 180 minus your age. Try something new: rent a stand-up paddle board, a pair of snowshoes, inline skates, or a mountain bike. Be safe, but step outside of your comfort zone, especially if most of your aerobic exercise is on gym machines.
Functional Isometric Techniques F.I.T.
If you’d prefer not to do the exercise series on day 3 then i’ve included a bonus section below on Functional Isometric Techniques or F.I.T.
These techniques should take you no more than 5 minutes and can be done on a daily basis. They are really effective and will place less of a demand on your musculo/skeletal system but still gaining some incredible benefits.
Please watch the ‘How to’ video below and then go through each technique individually to familiarise yourself with the process. Once familiar with each one, you’ll find a complete series in real time which can be followed.
How to’ do F.I.T.
The Prayer Push
The Fist Push
The Grip Pull
The Elbow Push
The Shoulder Lift
Static Abdominal Crunch
The Elbow Pull Down
The Pec Push
The Full Sequence in real time
Lifestyle – Standup Work Station
If you are an office worker or otherwise work for long periods while seated, modify your work environment so that you can engage in periods of standing up. Grab a few reams of paper, some file boxes, or anything else handy to elevate your keyboard and monitor. If you work on a large corporate campus, you may be able to ask the facilities department to install a high shelf in your cube or office.
Try to stand up for as long as comfortably possible before returning to a seated position. Take repeated cracks at it after sufficient rest periods. If possible, remove your shoes while you stand to get a barefoot experience.
