01. MEALS AND SUPPLEMENTATION
While doing this program Intermittent fasting is regarded as the best way to see the most results.
Choose between One meal a day or two meals a day get the most out of the program.
For the meals that you will be having Follow along with Chef Jen's amazing recipes for ideas on how your meals
should look and be prepared or stick to Dr. Livet's Alkalizing plate.
Fasting Regime
EVERYDAY You should aim for a 12h fast (or longer) before training + 1h training + 1h fast (or longer) after training for the 8 week duration of the program. Fasting hours include hours that you are asleep. Fasting should be done in either of the following 2 ways:
MACRO EXAMPLES
| GREEN / Low Glycemic Index CARBS | PROTEIN | RAW FATS |
| Callaloo Pak choi Spinach Cucumber Celery Lettuce Watercress Cabbage Sweet Peppers String Beans Okra/Ochro Zucchini Tomato Pumpkin Sweet Potato Bodi Chayote / Christophine | Quinoa, Amaranth Channa Canahua Almond Meal/Flour Pumpkin Seeds Brazil Nuts Hemp Hearts Buckwheat Millet Garbanzo Flour (Ground Channa) | Avocado Cold Press Coconut Oil Olive Oil Flax Seeds Grape Seed Oil Hemp Oil Sesame Seed Chia Seeds Walnuts Almonds Hazelnuts Pumpkin Seeds Sunflower Seeds |
02. FITNESS
These workouts are designed to maximize health benefits through a combination of techniques. The workout videos should be repeated on the suggested days to optimize results.
My desire is to create a stretch session that would cater for all ages and flexibility levels. Stress and muscle tension work in tandem. Therefore, Strech4Stress aims at improving the health, productivity and overall quality of individuals by offering persons one hour to stretch, breathe and release through mindfulness and meditation.
The Wave of Change Functional Training (WOC-FT) component is fast, effective, and principle-based. Tailored specifically to complement the other aspects of the overall program, it focuses on the following key factors: - Fat loss and decreasing one's abdominal circumference. Though there will be individual differences, it is expected that someone who embraces all aspects of the program would reduce their waistline by approximately 3 to 4 inches over a period of 8 weeks.- It helps improve one's daily activities, whether this may be cleaning the house, being intimate with your partner, being able to lift your child and potentially hold them for long periods, or even being able to save someone's life in an emergency situation. This program aims to improve the quality of your life and the lives of the people around you.