Paul's 28-Day Flat Tummy Workout

[Paul K]

I am keeping a detailed practice & food log. Below is an overview of my 28-Day Flat Tummy Workout. As of today I have completed the first 3 days.

Daily Awakening Energizer: Intu-Flow® L, RESET Shoulder Mobility, Dragon Twist, Root Healing Valve x1, Abdominal Vacuum

Day A: Intu-Flow®

Day B: Cricket Flow + Prasara Split Straddle L1

Day C: Clubbell®® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Outside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch
Hammer Curl and Press
above per 28 Day protocal
Shield Cast
CST Locke Tight – Abdominal/Core Exercises
above two seperate protocals

Day D:
Golden Three + DB BE6 (light weight Flowfit®® style) + 201 DB Swing (following progression protocol)

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

[Paul K]

My 28-Day Flat Tummy Diet will emphasize:
1)Eat 3 meals 4-5 hours
2)After 7PM don’t take in anything but water or herbal tea
3)Structure your exercise around your meals
4)Drink one gallon of water per day
5)Drink your food by chewing
6)Take a short walk immediately after your meal

I will post my program to date tomorrow.

[Paul K]

Date: 1/21/08 Day: Mon Twenty-eight Day Flat Tummy Workout Day: 1
Daily Awakening Energizer: Intu-Flow® L, RESET Shoulder Mobility, Dragon Twist, Root Healing Valve x1, Abdominal Vacuum

Day C: Clubbell®® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Outside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch
Hammer Curl and Press
Shield Cast
CST Locke Tight – Abdominal/Core Exercises
Performance: 8
Discomfort: 1
Effort: 5
MaxExHR: 126-128bpm MODERATE INTENSITY
1minRecoveryHR: 103bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 8:30 am
Blender Drink (2 eggs, 4 oz Pineapple juice, 1 med banana, 1 spear pineapple, handful almonds, 1/3 cup dry skim milk, handful blue berries)
1 mini whole grain bagel
1 Tle spoon flax seed (ground) w/ 2 ounce apple juice
Supplement pack
Post walk: 10 min
Herbal tea
Lunch – Time:1:15 pm
4oz bison burger
6oz cheese potato & broccoli soup
Medium salad – grapes, pear, and alfalfa spouts, walnuts, 2 T olive oil
4oz seltzer water
Post walk: 15min
Herbal tea
Dinner – Time: 6:30
Chicken & Penne pasta - 5oz chicken, 2 cup pasta, Kaseri cheese, olive oil
Large salad – mixed greens, avocado, shredded carrots, tomato, olive oil
Clementine Tangerine
Supplement pack
Post walk: 15min
Herbal tea

Date: 1/22/08 Day: Tue Twenty-eight Day Flat Tummy Workout Day:2
Daily Awakening Energizer: Intu-Flow® L, RESET Shoulder Mobility, Dragon Twist, Root Healing Valve x1, Abdominal Vacuum

Day D:
Golden Three
Performance: 8
Discomfort: 2 respiratory & bilateral thigh fatigue
Effort: 7
MaxExHR: 138bpm High Intensity
1minRecoveryHR: 124bpm
Drink break + RESET recovery HR 105

DB BE6 (light weight Flowfit®® style) + 201 DB Swing (following progression protocol)
Time: ?
Performance: 7
Discomfort: 0
Effort: 6
MaxExHR: 135bpm
1minRecoveryHR: 124bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ¾ gal

Breakfast –Time:
Blender Drink (4 oz Pineapple juice, 3 eggs, 1 med banana, handful almonds, 1/3 cup dry skim milk, 6 strawberries)
2 mini whole grain bagel
1 Tle spoon flax seed (ground) w/ 2 ounce apple juice
Supplement pack
Post walk: 15min

Lunch – Time: 12:45pm
6oz cheese potato & broccoli soup
Medium salad – grapes, shredded carrots, alfalfa spouts, walnuts, 2 T olive oil
Small plate (1 -2 cup) Chicken & Penne pasta - chicken, cup pasta, Kaseri cheese,
olive oil
4oz seltzer water
Post walk: 15min

Dinner – Time: 6:45pm
6oz cheese potato & broccoli soup
Medium salad – tomato, cucumber, carrots, alfalfa mixed greens, walnuts, 2 T olive oil
Celery hearts x6 & Blue cheese x 2 oz
Chicken wings x6
4oz seltzer water
Clementine Tangerine
Supplement pack
Post walk: 15min

Date:1/23/08 Day:Wed Twenty-eight Day Flat Tummy Workout Day:3

Awakening Energizer: Intu-Flow® L, RESET Shoulder Mobility, Dragon Twist, Root Healing Valve x1, Abdominal Vacuum

Movement: Day A: Joint Mobility – Intu-Flow® level two 20 min
Performance: 9
Discomfort: 1 R knee, neck R greater
Effort: 3

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 7:30am
Blender Drink (4 oz Pineapple juice, 2 eggs, 2 T yogurt,1 med banana, 1 pineapple spear, 2 T wheat germ, handful blueberries,1/3 cup dry skim milk, 6 strawberries)
Post walk10min

Lunch – Time: 12:30pm
2 chicken wings
Sandwich – turkey/roast beef
Small salad – alfalfa sprouts, shredded carrots, greek olives, 1 T blue-cheese, olive oil
Tangerine & 6 dates
4oz seltzer water
Post walk: 25min

Dinner – Time:
Blender Drink (4 oz Pineapple juice, 2 eggs, 1 med banana, 1 pineapple spear, 2 T wheat germ, 4 T oats,1/3 cup dry skim milk, 5 strawberries, 2 T yogurt, 1/3 c whey powder)
Supplements
Post walk: 10min
Herbal Night Tea

[Paul K]

Date:1/24/08 Day:Thu Twenty-eight Day Flat Tummy Workout Day:4
Awakening Energizer : Intu-Flow® L 1, RESET Shoulder Mobility, Dragon Twist, Root Healing Valve x1, Abdominal Vacuum, Basic Abdominal Vacuum: 1 set / day for the first week + 4 Hearty Solutions to Ending Back Pain (new exercises)

Movement: Day B: Flow Yoga – Cricket Flow 20 min
5-8 exhales per pose, with a four-count inhale, four-count pause, four-count exhale and four count pause. Slowly and smoothly move between poses. Repeat one flow three times for 20 minutes
Performance: 9 (2x as above & 2x regular flow)
Discomfort: 1
Effort: 5

Prasara Split Straddle L1 (flow speed; learning mode)
Performance: 5
Discomfort: 2
Effort: 5

RESET Techniques
Pre: Realignment: Posture, Throttle-up Breathing
Post: Vibration (Full: collapse); Shimmy (Full: arm screw); Standing Restoration Breathing
Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

**Note: minimal DOMS mostly near muscle origins/insertions or ancillary muscles, posture felt erect & buoyant!

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 7:30
Blender Drink (4 oz Pineapple juice, 2 eggs, 2 T yogurt,1 med banana, 2 T wheat germ, 4 T oatmeal,1/3 cup dry skim milk, 5 strawberries)
Post walk: 5min
Hot Tea

Lunch – Time: Noon
Vegtable juice (beet, carrot, red/orange pepper, celery) w/ 2 T green food supplement
Tuna Fish(3 ½ oz) Sandwich on Multigrain bread
Bean Soup – 1cup
Post walk: 5min
Green + herbal tea

Dinner – Time: 6:15pm
Cheese & Mushroom Omelet (2 eggs, ½ cup mushroom, 1/3 cup Asiago cheese)
Asparagus (steamed) 1cup
Mini bagel w/ butter
Yogurt (4oz) & honey (2 T)
Post walk:10min
Herbal Night Tea

[Joseph David]

Great job on your Blog Paul. It surprising how much time it takes to consistantly write detailed reports. Good luck with the program :)

[Paul K]

I like this program. Dislike the name, but love the program.
I am feeling comfortable w/ the CB exercises and performance. I will start ramping up the intensity next “C” Day. Because of the add-on exercises, I have decided to do split training on “C” Day only.

NOTE: Next “C” perform 2 sessions
1st Session:
Clubbell® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch

2nd Session:
Dragon Step
Chinese Squat
Arnold Arms
Shield Cast
Locke Tight Core

Date:1/25/08 Day: Fri Twenty-eight Day Flat Tummy Workout Day:5
Awakening Energizer
Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat 3 exercises x 3reps ea direction, Root Healing Valve x1, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x1

Movement: Day C: Resistance Training – Clubbell® Training
Day C: Clubbell® Training
CB Dragon Step (NEW)
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
CB Chinese Squat (NEW)
Two-handed Front Swing Snatch
Hammer Curl and Press
Shield Cast
CST Locke Tight – Abdominal/Core Exercise

Performance: 7
Discomfort: 1 L knee
Effort: 6
MaxExHR: 125bpm MODERATE INTENSITY
1minRecoveryHR: 109bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ + gal (10cups)

Breakfast –Time: 7:30am
Blender Drink (4 oz Pineapple juice, 2 eggs, 2 T yogurt,1 med banana, 2 T wheat germ, 4 T oatmeal,1/3 cup dry skim milk, handful Blueberries)
Supplements
Post walk: 15min

Lunch – Time: 12:30pm
Small salad – alfalfa sprouts, shredded carrots, ½ tomato, 1 T blue-cheese, olive oil, celery sticks
Small plate (2 cup) Chicken & Penne pasta - chicken, cup pasta, Kaseri cheese,
olive oil
1 cup Strawberry yogurt
4oz seltzer water
Post walk: 10 min

Dinner – Time: 6:30pm
Vegetable juice 6oz (beet, carrot, red/orange pepper, celery)
Minestrone soup 1cup
Toasted cheese sandwich on multigrain bread x 2
Sonnon Energy Bar (2x2 square) x 2
Milk 1% 6oz
Post walk: 5min
Herbal Night Tea

[Paul K]

Date:1/26/0 Day: Sat Twenty-eight Day Flat Tummy Workout Day:6
Went to bed early (zz’d out after 4 square breathing) got-up late (10 hrs sleep). Took a 90 min walk w/ my dog (cold, 20°F; light snow)
SOME (2)DOMS in pelvic/hips and mid back & Neck (lateral)

Daily Awakening Energizer: Intu-Flow® L, RESET Shoulder Mobility, Dragon Twist, non weight Chinese Squat series, Root Healing, 4 Hearty Exercises, Abdominal Vacuum x1

Day D:
Golden Three - 20 min
Performance: 9
Discomfort:1 Bilateral knee; neck
Effort: 8
MaxExHR: 138bpm HIGH INTENSITY
1minRecoveryHR: 124bpm

Wave up reps to 10 reps, then waved between 7-9 reps finding 7 reps good while maintaining target HR 138 - 148bpm

DB BE6 (light weight Flowfit® style) + 201 DB Swing (following progression protocol)
2min REST & Drink
Start 117bpm
DBBE6
Time: ? (brain fart again, need not check timer at end)
Performance: 7 some transition hesitation
Discomfort: 1 bilateral knee
Effort: 9
MaxExHR:135bpm MED-HIGH INTENSITY
1minRecoveryHR: 129bpm
201 Swing
MaxExHR: 134bpm MED-HIGH INTENSITY
1minRecoveryHR: 130bpm
3minRecoveryHR: 120bpm
5minRecoveryHR: 116bpm

RESET Techniques
Pre,During,Post

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

NOTE:
Good session, nice sweat & endorphin high
Using RESET techniques feeling natural.
Next session just 1 min breaks between the three groups to keep up HIGH INTENSITY heart rate

Food Journal:
Total water intake:1 gal.

Breakfast –Time: 9:45am
Blender Drink (2 oz Pineapple juice & 2oz OJ, 2 eggs, 3 T strawberry yogurt,1 med banana, 1/3 cup whey powder,1/3 cup dry skim milk, handful Blueberries, Star fruit)
Sonnon Bar x2 (2x3in squares)
Supplements
Post walk: 10min

Herbal tea

Lunch – Time: 2:00pm
Vegetable juice (beet, carrot, red/orange pepper, celery) w/ 2 T green food supplement
Cheese Quesadillas x 2 (/3cup Mexican cheese blend, 2 whole wheat tortillas)
Seltzer water 4oz
Post walk: 15min

Dinner – Time:6:45pm
Satay Chicken: 6oz chicken + peanut sauce
Bhutanese Red Rice (Himalayan grown whole grain) 1cup
Broccoli, steamed 1cup
Seltzer water 4oz
Duett (vanilla soft serve & lemon ice) 1cup
Post walk:10 min

Green/mint tea
Herbal Night Tea

[Paul K]

Date:1/27/08 Day:Sun Twenty-eight Day Flat Tummy Workout Day:7

From a “high” yesterday to “low” today Restless sleep, up multiple times. Today decreased appetite. Let today go & look forward to a new day tomorrow.

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Day A: Intu-Flow® 20 min
Performance: 8
Discomfort: 2 R knee
Effort: 3
RESET Techniques
Pre: Realignment: Posture, Throttle-up Breathing
Post: Vibration (Full: collapse); Shimmy (Full: arm screw); Standing Restoration Breathing
Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Self deep tissue therapy on chest & abdomen.

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 8:30am
Kashi “Go Lean” cereal 2cups, 1 cup 1% milk
Fruit: 1x med banana, 2x tangerine
Post walk: 5min
Mint/Green Tea x3
Lunch – Time: skip lunch not hungry
Post walk: 30 min

Mint/Green Tea x3

Dinner – Time:
Lo Mein (chicken, pork, egg, scallions, shitake mushroom, red bell pepper, water chestnuts, bean sprouts, whole grain spaghetti
Vegetable juice 4oz
Seltzer water 4oz
Post walk:10min

[Paul K]

Date:1/28/0 Day:Mon Twenty-eight Day Flat Tummy Workout Day:8

I used a Caster oil & Di-Gize (multi essential oil supplement for GI) pack on abdomen last nite.

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Day B: Cricket Flow x2 w/ pause breathing holds; 2x regular flow
Performance: 7
Discomfort: 1 L knee
Effort: 5

Prasara Split Straddle L1
Performance: 6
Discomfort: 2
Effort: 4

Abdominal massage: 10 min

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ¾ gal

Breakfast –Time: 8:15am
Blender Drink (4 oz fruit juice, 2 eggs, 1 med banana, 1/3 cup dry skim milk, 6 strawberries, 3T yogurt)
Sonnon Bar x 1 (2x3in)
Post walk: 15 min

Lunch – Time: 12:45pm
Satay Chicken: 3oz chicken + peanut sauce
Bhutanese Red Rice (Himalayan grown whole grain) ½ cup
Seltzer water 4oz
Sonnon Energy Bar x1 (2x2 sq in)
Apple
Post walk: 5min

Dinner – Time: 6:15pm
Lo Mein (chicken, pork, egg, scallions, shitake mushroom, red bell pepper, water chestnuts, bean sprouts, whole grain spaghetti
Broccoli, steamed 1cup
Seltzer water 4oz
Yogurt 1cup
Post walk:10min

Herbal Night-time tea
Caster oil & Di-Gize (multi essential oil supplement for GI) pack on abdomen

[Paul K]

Date: 1/29/08 Day: Mon Twenty-eight Day Flat Tummy Workout Day: 9
Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x2

Day C: Clubbell® Training (perform sets & reps of each exercise before going to next exercise)
1st Session:
Clubbell® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch
Performance: 9
Discomfort: 1 neck
Effort: 6
MaxExHR: 124 bpm MODERATE INTENITY
1minRecoveryHR: 112bpm

2nd Session:
Dragon Step
Chinese Squat
Arnold Arms
Locke Tight Core
Shield Cast
Performance: 9
Discomfort: 1 L knee
Effort: 6
MaxExHR: 122bpm (-) moderate intensity
1minRecoveryHR: 104bpm

RESET Techniques
Pre, During: Post:
Abdominal massage

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)
Caster oil & Di-Gize (multi essential oil supplement for GI) pack on abdomen

Food Journal:
Total water intake: 1gal

Breakfast –Time: 8:00am
Blender Drink (4 oz fruit juice, 2 eggs, 1 med banana, 1/3 cup dry skim milk, 6 strawberries, 3T yogurt)
Bagel mini whole grain w/ pat butter
Sonnon energy bar x2 (2x2in sq)
Ground flaxseed 1 ½ T w/ 4oz apple-ginger juice
Post walk: 15min

Lunch – Time: 12:30pm
Lo Mein (chicken, pork, egg, scallions, shitake mushroom, red bell pepper, water chestnuts, bean sprouts, whole grain spaghetti) 2cups
Yogurt 1cup
Sonnon Bar x1 (2x2sq)
Apple
Post walk: 15min

Dinner – Time:6:30pm
Turkey Soup (turkey, whole wheat noodles, onion, carrot, spinach, celery) 4cups
Whole grain bread 2 slices dip in olive oil
Vegetable juice (beet, carrot, celery, tomato) 6oz w/ green food supplement 1T
supplements
Post walk: 10min

[Paul K]

Date: 1/30/08 Day: Tu Twenty-eight Day Flat Tummy Workout Day:10
Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Day D: Metabolic Conditioning
Golden Three (waved reps; 8 reps maintained target HR)+ DB BE6 (light weight Flowfit®® style) + 201 DB Swing (following progression protocol) 1 min rest between each section
MaxExHR: 134-136bpm
1minRecoveryHR: 130bpm
5minRecoveryHR: 123bpm
Performance: 8 (transition between side lunge & Saxon side bend)
Discomfort: 2 neck & general muscle fatigue
Effort: 8
**Intensity level increased (#reps/set &/or speed of performance) but post exercise HR is not decreasing as rapidly

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 9am
Blender Drink (4oz apple juice, 2 eggs, 1 banana, 6 strawberries, 4 T yogart, 4T oatmeal, 2T wheat germ, handful almonds, 1/3cup dry skim milk)
Supplements
Post walk: 10min

Lunch – Time: 12:15pm
Turkey Soup (turkey, whole wheat noodles, onion, carrot, spinach, celery) 4cups

Dinner – Time: 6:45pm
Vegetable juice 4oz (beet, carrot, celery, tomato)
Mushroom soup (Portobello mushroom, onion, chicken broth) 2cups
French herb chicken 3½oz
Asparagus
Duett (vanilla soft serve & lemon ice) 1cup
Supplements
Post walk: 5 min

Herb tea

[Paul K]

Date:1/31/08 Day:Thu Twenty-eight Day Flat Tummy Workout Day:11

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Movement: Day A: Joint Mobility – Intu-Flow® 20 min
Performance: 8
Discomfort: 1 neck
Effort: 3

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ¾ gal

Breakfast –Time: 7:30am
Blender Drink (4oz apple juice, 2 eggs, 1 banana, 1 peach, 4 T yogurt, 1/3cup dry skim milk)
Bagel Mini whole wheat x1
Sonnon Bar x1 (2x2 in sq) ground flax seed x2T w/ 4oz apple/ginger root juice
Post walk: 15min

Black tea & Blueberry x2cups

Lunch – Time: Noon
Turkey Soup (turkey, whole wheat noodles, onion, carrot, spinach, celery) 4cups
Vegetable juice (beet, carrot, celery, tomato) 6oz w/ green food supplement x1T
Sonnon Bar x1 (2x2 in sq)
Apple x1
Post walk: 10min

Dinner – Time: 6:00pm
Vegetable juice 4oz (beet, carrot, celery, tomato)
Mushroom soup (Portobello mushroom, onion, chicken broth) 2cups
French herb chicken 3½oz
Asparagus
Mixed greens salad w/ alfalfa sprouts, tomato, cucumber, olive oil
Orange slices w/ topping walnuts drizzled w/ Blue Agave, nutmeg, cinnamon
Post walk: 10min

[Paul K]

Date:2/1/08 Day:Fri Twenty-eight Day Flat Tummy Workout Day:12
Note: low energy upon awakening (last cycle this happened on my “A” Day), the day is rain/sleet hi of 38°F

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x2

Day B: Cricket Flow + Prasara Split Straddle L1
Performance: 7 -- Performance: 6
Discomfort: 2 Bi knees -- Discomfort: 1
Effort: 5 -- Effort: 4

RESET Techniques
Pre, Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 8am
Blender Drink (4oz apple juice, 2 eggs, 1 banana, 1 peach, raspberries ½ cup, 1/3cup dry skim milk)
French toast (multigrain bread) x2 slices
Sonnon Bar x1 (2x2 in sq)
Ground flax seed x2T in 4oz apple/ginger root juice
Supplements

Lunch – Time: 12:45pm
Turkey Soup (turkey, whole wheat noodles, onion, carrot, spinach, celery) 4cups
Vegetable juice (beet, carrot, celery, tomato) 6oz w/ green food supplement x1T
Post walk: 25min

Dinner – Time: 5:30pm
Elk jerky x4 & seltzer water 4oz 1 hr before dinner
Vegetable juice (beet, carrot, celery, tomato) 4oz
Bison burger 4 ½ oz w/ cheese
Coleslaw (home made w/ 3 strips bacon) 1 ½ cup
Seltzer water 4oz
Supplements
Post walk: 10min

[Paul K]

Daily Journal

Date: 2/2/08 Day: Sat Twenty-eight Day Flat Tummy Workout Day:13

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x2

Day C: Clubbell®® Training (perform sets & reps of each exercise before going to next exercise)
1st Session:
Clubbell®® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch
--------------------------------------------
Performance: 9
Discomfort: 2 L knee
Effort: 6
MaxExHR: 126bpm MODERATE INTENSITY
1minRecoveryHR: 113bpm
3minRecoveryHR: 105bpm

2nd Session:
Dragon Step
Chinese Squat
Arnold Arms
Locke Tight Core
Shield Cast
---------------------
Performance: 9
Discomfort: 2 bilateral knees; L greater
Effort: 4
MaxExHR: 120bpm Low-moderate intensity (HR highest during leg ex – greater muscle mass)
1minRecoveryHR: 104bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ gal+ (10cups)

Breakfast –Time: 9:45am
Eggs, fried x3
Bacon, lean x6
Bagel, mini x2 one w/ butter; one w/ honey
Fruit – pear x1 & Kiwi x1
Juice – Mango/guava x4oz
Ground flaxseed 1 ½ T in 4oz Apple/ginger juice
Supplements
Walk: 30min

Lunch – Time: 12:45pm
Blender Drink (4oz apple juice, 1 banana, 1 peach, 4 T yogurt, 1/3cup dry skim milk, 1/3 cup whey powder)
Between Strength sessions - Vegetable juice (beet, carrot, celery, tomato) 6oz w/ green food supplement x1T
Walk: 20min

Dinner – Time: 7:00pm
Omelet (egg, goat cheese, scallions)
Bagel, mini x1 w/ butter
Fruit – pear & grapefruit
Seltzer water x4oz

***Note: physical trng is producing significant results not only physically but mentally/emotionally. Need to implement emotional/spiritual. Will use sound, aromatic therapy, and will review Sonnonisms (FLOW Coach postings).
Also need to look at knee therapy. Knee discomfort has been consistent 2/10.

[Paul K]

Date: 2/3/08 Day: Sun Twenty-eight Day Flat Tummy Workout Day:14
DOMS this morning. Felt better after morning dog walk. Latter after breakfast DMOS returned, sluggish. After performing Awakening Energizer I will perform an “A” Day.

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x2

Movement: Day A: Joint Mobility – Ageless Mobility® & Lower Extremity Movements from Intu-Flow® L 1, 2, 3
Performance: 8
Discomfort: 1-2
Effort: 2-3
I felt very relax/calm after Ageless Mobility® (followed along w/ the DVD vs my write-up) Once a cycle (on the Intu-Flow® Day or 7th day of the cycle) I will use AG.

Late morning: Japanese style soak w/ Epsom salts

Food Journal:
Total water intake: ½ gal
Breakfast –Time: 9am
French toast x4 w/ maple syrup
Bacon, lean x 6 pieces
Fruit: grapefruit & pineapple spears
Milk 1% x6oz
Supplements
Post walk: 20 min

Lunch – Time: 1:45pm
Blender Drink (4oz apple juice, raspberries, 1 peach, 4 T yogurt, 1/3cup dry skim milk, 1/3 cup whey powder)
Post walk: 15min

Dinner – Time: 7pm
Super bowl fare
Beer 16oz
Mozzarella cheese, tomato slice w/ olive oil
Mini meatball in sauce
Olives & mushrooms
Baked artichokes dip w/ baguettes
Baked pears
Post walk: 10 min

[Paul K]

Date:2/4/04 Day:Mon Twenty-eight Day Flat Tummy Workout Day:15
Today is the halfway point in this program. Some muscle soreness & stiffness, but I feel ready to go.

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x2

Day D:
Golden Three + DB BE6 (light weight Flowfit® style) + 201 DB Swing (following progression protocol)

Performance: 8
Discomfort: 2 bilateral knees L≥
Effort: 8
MaxExHR: 134bpm
1minRecoveryHR: 124bpm
3minRecoveryHR: 120bpm
5minRecoveryHR: 117bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ¾ gal

Breakfast –Time: 8am
Blender Drink (4oz fruit juice, eggs x2, banana, pineapple spear, 4 T yogurt, 1/3cup dry skim milk)
Post walk: 10min

Lunch – Time: 1pm
Bison burger w/ cheese – no bread
Coleslaw – homemade
Pear
Seltzer water 4oz w/ginger juice
Vegetable juice (beet, carrot, celery, tomato) 4oz w/ GFS 1T

Dinner – Time: 7pm
Beef & Cabbage soup x 3 cups
Baked artichokes dip w/ bread x3slices
Baked pear
Seltzer water 4oz
Supplements

Personal Development: D1
Gratitude Meditation: “what you think about, and thank about, you bring about.”

Breath in through your nose, and out through your mouth for a four count, ten times. Then reflect upon all of the great things that happened. Gratitude is at first a skill, so you need to practice.

“You never again get this day; never again get this precious moment, never again this experience.”

[Paul K]

Date:2/5/08 Day:Tue Twenty-eight Day Flat Tummy Workout Day:16

Note: today is the halfway mark!

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Movement: Day A: Joint Mobility – Intu-Flow® L2 for 30 min
Performance: 9
Discomfort: 1 Bi knees, R lat neck
Effort: 2

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ gal

Breakfast –Time: 7:30am
Blender Drink (4oz fruit juice, eggs x2, banana, pineapple spear, 4 T yogurt, 1/3cup dry skim milk)
Post walk: 5 min

Lunch – Time: 12:45pm
Blender Drink (4oz fruit juice, eggs x1, pineapple spear, 4 T yogurt, 1/3cup dry skim milk)

Dinner – Time:
Beef & Cabbage soup x 3 cups
Baked artichokes dip w/ bread x2slices
Ice cream & walnuts 1 ½ cup
Seltzer water 4oz
Supplements
Post walk: 10min

Personal Development: D2
Gratitude Meditation: “what you think about, and thank about, you bring about.”

[Paul K]

Date:2/6/08 Day:Wed Twenty-eight Day Flat Tummy Workout Day:17

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x2

Movement: Day B: Flow Yoga – Cricket Flow 20 min x2 slow; x2 reg flow
5-8 exhales per pose, with a four-count inhale, four-count pause, four-count exhale and four count pause. Slowly and smoothly move between poses. Repeat one flow three times for 20 minutes
Performance: 8
Discomfort: 2 bilateral knees L≥
Effort: 4

Prasara Split Straddle L1 x1

RESET Techniques
Pre, Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Personal Development: D3
Gratitude Meditation: “what you think about, and thank about, you bring about.”

Food Journal:
Total water intake: ½ gal+ (10cups)

Breakfast –Time: 7:15am
Blender Drink (4oz apple juice, eggs x2, banana, pineapple spear, strawberries, 4 T yogurt, oat meal x 4T, 1/3cup dry skim milk)
Flaxseed, ground 2T in 3 oz apple/ginger juice
Supplements
Post walk: 15min

Lunch – Time: 12:15pm
Roast chicken on multigrain bread
Coleslaw, homemade x1cup
Apple & Ginger juice x 4oz
Yogurt 1cup
Post walk: 10min

Dinner – Time: 6:45pm
Venison jerky x 4 pieces
Toasted cheese & tomato sandwich on multigrain bread
Yogurt x2cups
Almonds & Wolfberrries
Apple & ginger juice x4oz
Post walk: 10 min

[Paul K]

Daily Journal

Date:2/7/08 Day: Thu Twenty-eight Day Flat Tummy Workout Day:18

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x3

Day C: Clubbell® Training (perform sets & reps of each exercise before going to next exercise)
1st Session:
Clubbell® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch

2nd Session:
Dragon Step
Chinese Squat
Arnold Arms
Locke Tight Core
Shield Cast

Performance: 9
Discomfort: 1 L knee
Effort: 6
MaxExHR: 127bpm MODERATE INTENSITY
1minRecoveryHR: 111bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ½ gal+ (10 cups)

Breakfast –Time: 7:30
Blender Drink (4oz apple juice, eggs x2, banana, pineapple spear, 4 T yogurt, oat meal x 4T, 1/3cup dry skim milk)
Bagel, Mini – multigrain w/ butter
Supplements
Post walk: 15min

Lunch – Time:
Blender Drink (4oz apple juice, eggs x2, banana, pineapple spear, strawberries, 4 T yogurt, oat meal x 4T, 1/3cup dry skim milk)
Flaxseed, ground 2T in 3 oz apple/ginger juice

Dinner – Time: 6:45pm
Beef Steak – 5 ½ oz
Eggs, fried x 2 ½ pat butter
French toast x2 w/ Maple syrup
Seltzer water /w ginger juice 4 oz
Vegtable juice (beet, carrot, celery) x6oz w/ GFS
Post walk: 10min

Personal Development: D4
Gratitude Meditation: “what you think about, and thank about, you bring about.”

[Paul K]

Date: 2/8/08 Day: Fri Twenty-eight Day Flat Tummy Workout Day:19

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x3

Day D:
Golden Three + DB BE6 (light weight Flowfit®® style) + 201 DB Swing (following progression protocol)

Time: 20+5+3=28 min
Performance: 9
Discomfort: 1 L knee
Effort: 8
MaxExHR: 137bpm HIGH INTENSITY
1minRecoveryHR: 130bpm
3minRecoveryHR: 120bpm
5minRecoveryHR: 112bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: 1 gal

Breakfast –Time: 7:30am
Blender Drink (4oz apple juice, eggs x2, banana, pineapple spear, strawberries, 4 T yogurt, 1/3cup dry skim milk)
Bagel, mini – multigrain x1 ½ w/ butter
Tangerine x2
Almonds & Wolfberries
Flaxseed, ground 2T in 3 oz apple/ginger juice
Post walk: 15 min

Lunch – Time: Noon
Venison jerky x 3 pieces
Beef & cabbage soup x2cups
Pear x1
Tangerine x2
Post walk: 5min

Pre Practice: black+herbal tea x2cups

Post Practice: tangerine x2

Dinner – Time: 6:45pm
Beef sirloin steak 5oz
Salad – mixed greens, shredded carrots, walnuts, Greek olives, grated Parmesan cheese, olive oil
Celery & almond butter
Ice cream 2cups
Post walk: 15min

Personal Development:
D5: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D1: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy.”

[Paul K]

Date:2/9/08 Day:Sat Twenty-eight Day Flat Tummy Workout Day:20

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x3

Movement: Day A: Joint Mobility – Intu-Flow® 20 min
Performance: 9
Discomfort: 1 L knee
Effort: 2

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: 1 gal
Breakfast –Time: 8am
Cottage cheese x2 cups
Almonds 1/3 cup
Tangerine x2
Bagel, mini x2 w/ butter
Coffee x1/3 cup w/ milk
Wolfberries x ¼ cup
Post walk: 15min

Lunch – Time: 12:15pm
Blender Drink (2oz apple juice, 4oz organic half&half, eggs x2, banana, pineapple spear, strawberries, 4 T yogurt)
Sonnon Energy Bar x2 (2x3 in sq)
Post walk: 15 min

Dinner – Time: 6pm
Beef sirloin steak 5oz
Beef & cabbage soup x2cups
Celery & carrot salad
Vegetable juice (beet, carrot, celery, tomato) x4oz
Yogurt x 1cup
Almonds x 1/3 cup, dates x4, tangerine
Seltzer water /w ginger juice 4 oz
Post walk: 10min

Personal Development:
D6: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D2: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy.”

[Paul K]

Date:2/10/08 Day: Sun Twenty-eight Day Flat Tummy Workout Day:21

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Movement: Day B: Flow Yoga – Cricket Flow 20 min
5-8 exhales per pose, with a four-count inhale, four-count pause, four-count exhale and four count pause. Slowly and smoothly move between poses. Repeat one flow three times for 20 minutes
Performance: 9
Discomfort: 1 L knee
Effort: 4
Prasara Split Straddle L1
Performance: 7
Discomfort: 1
Effort: 3

RESET Techniques
Pre, Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: 1 gal

Breakfast –Time: 7:00am
Blender drink (apple/grape juice 4oz, yogurt x8T, banana, peach, 1/3 cup powder skim milk, oatmeal x4T)
Supplements
Post walk: 10 min

Lunch – Time: 11:30 am
Eggs, fried x 3
Bacon, lean x 7
Bagel, multigrain w/ butter
Tangerine x3
Post walk: 20min

Dinner – Time: 6pm
Popcorn, air popped w/ tamari & kelp/cayenne
Salad – mixed greens, carrot, cucumber, tomato and olive oil
Tangerine & banana
Post walk: 10 min

Personal Development:
D7: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D3: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy.”

[Paul K]

Date: 2/11/08 Day:Mon Twenty-eight Day Flat Tummy Workout Day:22

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum x3

Day C: Clubbell®® Training (perform sets & reps of each exercise before going to next exercise)

1st Session:
Clubbell®® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch

Performance: 9
Discomfort: 1 L knee
Effort: 6
MaxExHR: 123bpm MODERATE INTENSITY
1minRecoveryHR: 106bpm

2nd Session:
Dragon Step
Chinese Squat
Arnold Arms
Locke Tight Core
Shield Cast

Performance:9
Discomfort: 2 L knee
Effort: 5
MaxExHR: 117bpm
1minRecoveryHR: 98bpm

RESET Techniques
Pre, During: Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing

Food Journal:
Total water intake: 1gal

Breakfast –Time: 8:15am
Blender Drink (4oz apple/grape juice, eggs x2, banana, 6 T yogurt, 1/3cup dry skim milk)
Sonnon Energy Bar x 2 (2x3 in sq)
Post walk: 15min

Lunch – Time: 12:15pm
Bison burger w/ cheese – no bread
Salad (mix greens, shredded carrots, apple, walnuts, olive oil)
Vegetable juice (carrot, beet, celery, tomato) x4oz w/ GFS x 1T
Post walk: 10 min

Dinner – Time: 6:15pm
“Curry Kissed Chicken” (chicken tenders x6oz)
Steamed cauliflower, carrots & broccoli
Bhutanese Red Rice (Himalayan grown whole grain) 1 ½ cup
Yogurt x1cup
Seltzer water 4oz
Post walk: 5 min

Personal Development:
D8: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D4: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy.”

[Paul K]

Date: 2/12/08 Day: Tue Twenty-eight Day Flat Tummy Workout Day:23
DOMS Yesterday spent the day cleaning up after the winds (gusts up to 60pmh). Mother Nature does a good job pruning trees but debris clean-up is not included.
After performing my daily Awakening Energizer, I decided to insert a day of Ageless Mobility®.

Coach Sonnon’s article "Gate #47: Feeling Exempt from Injury" was perfect for today and for my next Twenty-eight Days from Wood to Fire.

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

POSTPONED Movement: Day D- Metabolic Conditioning; PERFORMED Day A: Joint Mobility – Ageless Mobility® 75 min

Food Journal:
Total water intake: ¾ gal

Breakfast –Time: 7:45am
Blender Drink (4oz apple/grape juice, eggs x2, banana, strawberries x6, yogurt 6T, 1/3cup dry skim milk)
Sonnon Energy Bar x 1(2x4 in sq)
Apple x ½
Post walk: 5min

Lunch – Time: noon
Bison burger– no bread
Salad (mix greens, shredded carrots, blue cheese x 1oz, olive oil)
Vegetable juice (carrot, beet, celery, tomato) x4oz w/ GFS x 1T
Post walk: 5min

Dinner – Time: 6pm
Salmon x7oz
Broccoli, steamed
Carrots, raw
Vegetable juice (beet, carrot, tomato, celery) x 4oz
Ice Cream x 1 ½ cup
Latté x ½ cup
Post walk: 5 min

[Paul K]

Date: 2/13/08 Day: Wed Twenty-eight Day Flat Tummy Workout Day:24

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions , Basic Abdominal Vacuum x3

Day D:
Golden Three + DB BE6 (light weight Flowfit® style) + 201 DB Swing (following progression protocol)

Time: 20m + 3m40sec + 3m = 26m40s
Performance: 9
Discomfort: 1
Effort: 8
MaxExHR: 137bpm HIGH INTENSITY
1minRecoveryHR: 131bpm
3minRecoveryHR: 121bpm
5minRecoveryHR: 114bpm

RESET Techniques
Pre, During, Post

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: ¾ gal

Breakfast –Time: 7:30am
Blender Drink (4oz apple/grape juice, eggs x2, banana, strawberries x6, yogurt 6T, 1/3cup dry skim milk)
Sonnon Energy Bar x 1 (3x4 in sq)
Flax seed, ground 1 ½ T in 4oz apple/grape juice
Supplements
Post walk: 10 min

Lunch – Time: 12:15pm
Bison burger x5oz w/ Swiss cheese x1 slice, no bread
Mixed green salad w/ sunflowers seed & olive oil
Tangerine x2
Seltzer water & ginger juice x4oz
Post walk: 5min

Black & herb tea x2cups

Dinner – Time: 6:45pm
Cheddar potato soup x3cups
Bread, homemade x 3 slices
Yogurt x1 ½ cups
Tangerine x2
Supplements
Post walk: 10 min

Personal Development:
D10: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D6: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy

[Paul K]

Date:2/14/08 Day:Thu Twenty-eight Day Flat Tummy Workout Day:25
Awakening Energizer x0

Movement: Day A: Joint Mobility – Intu-Flow® 20 min
Performance: 8
Discomfort: 1
Effort: 2

Food Journal:
Total water intake: ¼ gal

Breakfast –Time: 6:45am
Blender Drink (4oz apple/grape juice, eggs x2, banana, strawberries x6, yogurt 6T, 1/3cup dry skim milk)
Sonnon Energy Bar x 1 (3x4 in sq)
Flax seed, ground 1 ½ T in 4oz apple/grape juice
Supplements
Post walk: 10min

Lunch – Time: 2:00pm
No appetite
Sonnon bar
Apple
Milk, 1% 4oz

Dinner – Time: 6:30pm
Toasted cheese on multigrain bread x 1 ½
Tomato soup x 2cups
Ice cream x 1 cup

Personal Development:
D11: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D7: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy

Note: DOWN day; physically & emotionally

[Paul K]

Date:2/15/08 Day:Fri Twenty-eight Day Flat Tummy Workout Day:26

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions, Basic Abdominal Vacuum x3

Day B: Cricket Flow 20 min x2 slow w/ 4 sq breathing; x2 reg flow pace
Performance: 8
Discomfort: 1
Effort: 3-4

Prasara Split Straddle L1 x 1
Performance:8
Discomfort: 1
Effort: 4


RESET Techniques
Pre, Post

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: 1 gal

Breakfast –Time: 9am
Eggs, fried x2
Bacon, lean x5
Bagel, mini x 2 w/ butter
Milk, 1% 4oz
Tangerine x2
Post walk: 5min

Lunch – Time: 1:15pm
Blender Drink (4oz apple juice, banana, strawberries x6, yogurt 6T, 1/3cup dry skim milk)
Sonnon Energy Bar x 1 (3x4 in sq)

Dinner – Time: 6:00pm
Cheddar potato soup x2cups
Bread, homemade x 3 slices
Salad: mixed greens, cucumber, orange pepper, tomato, olive oil
Yogurt x1 ½ cups
Post walk: 10min

Personal Development:
D12: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D8: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy

[Paul K]

Date: 2/16/08 Day: Sat Twenty-eight Day Flat Tummy Workout Day: 27

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions to Ending Back Pain, Basic Abdominal Vacuum

Day C: Clubbell®® Training (perform sets & reps of each exercise before going to next exercise)

1st Session:
Clubbell®® Training
Power Clean & Front Press
Lunge-Step Pendulum
Side-step Pendulum Lunge
Inside Saxon Circle
Two-handed Side Clean to Flag to Russian Twist
Two-handed Front Swing Snatch

Performance: 9
Discomfort: 1
Effort: 6
MaxExHR: 121bpm
1minRecoveryHR: 108bpm

2nd Session:
Dragon Step
Chinese Squat
Arnold Arms
Locke Tight Core
Shield Cast

Performance: 9
Discomfort: 1
Effort: 5
MaxExHR: 119bpm
1minRecoveryHR: 98bpm

RESET Techniques
Pre, During, Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: 1 gal

Breakfast –Time: 7:15 am
Blender Drink (4oz apple juice, banana, strawberries x6, yogurt 6T, 1/3cup dry skim milk)
Sonnon Energy Bar x 1 (3x4 in sq)
Post walk: 10min

Lunch – Time: 12:45 pm
Huevo Rancheros (2eggs, ¼ cup shredded cheese, salsa, 2 whole wheat tortillas)
Tangerine x1
Banana x1
Apple w/ ginger juice x 4 oz
Post walk: 10 min

Dinner – Time:
Vegetable juice (carrot, beet, celery) x 4oz
Bow Tie Pasta w/ Spinach, Tomato, Olives & Shrimp
Bread x 2 slices w/ butter
Red wine x 4 oz
Yogurt x 1 ½ cup
Supplements
Post walk: 5 min

Personal Development:
D13: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D9: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy

[Paul K]

Date: 2/17/08 Day: Sun Twenty-eight Day Flat Tummy Workout Day:28

Awakening Energizer: Intu-Flow® L1, RESET Shoulder Mobility, Dragon Twist: Basic, Intu-Flow® unloaded mobility warm-up for the Chinese Squat , Root Healing Valve, 4 Hearty Solutions, Basic Abdominal Vacuum x3

Day D:
Golden Three + DB BE6 (light weight Flowfit®® style) + 201 DB Swing (following progression protocol)

Time: 20m+3m24s+3m = 26min 24sec total
Performance:9
Discomfort: 1 L knee
Effort: 7
MaxExHR: 129bpm MODERATE INTENSITY
1minRecoveryHR: 119bpm
3minRecoveryHR: 111bpm
1minRecoveryHR: 104bpm

RESET Techniques
Pre, During, Post:

Evening Restoration: Idle-down (Full body relaxation w/ 4 square breathing)

Food Journal:
Total water intake: 1 gal

Breakfast –Time: 7:30am
Blender Drink (4oz apple juice, banana, egg x1, blueberries, yogurt 6T, 1/3cup dry skim milk)
Tangerine x2
Post walk: 15 min

Lunch – Time: Noon
French toast x 3 w/ maple syrup
Bacon, lean x 3
Coffee w/ milk x ½ cup
Yogurts x 1cup
Tangerine
Post walk: 15 min

Dinner – Time: 6:00pm
“Curry Kissed Chicken” (chicken tenders x6oz)
Quinoa x 1 cup
Salad – mixed greens, tomato, orange pepper, sunflower seeds, olive oil
Vegetable juice (carrot, beet, celery)


Personal Development:
D14: Gratitude Meditation: “what you think about, and thank about, you bring about.”

D10: Blessing of Intentional Eating “I ask that I use this food not only to nourish my body, but to express my creative energy

This ends my Twenty-eight Day Flat Tummy Workout. Four days of “cleaning the slate” with Intu-Flow® will follow. Then I start my Twenty-eight Days Wood to Fire.

[Scott Sonnon]

Paul,

I've very much been enjoying your blogiary. It's refreshing to read the integration of nutrition, exercise and mental programming.

On your recovery HR times... your last set reflects your best recovery time. Do you know why that is? Perhaps I can help you get that best HR recovery on your first set.

[Paul K]

On my Metcon Day my HR ramped up over the first 4 to 7 (today) rounds of the Golden Three & maintained at MaxExHR (w/ slight changes up/down) w/ RESET carrying thru DB BE6 (completion of 12 reps in decreasing time period) w/ no RESET and DB 201 (increasing reps per period although I did not keep a written count) w/ no RESET.

[Scott Sonnon]

I'll keep an eye on your blog and see if I can throw in supporting suggestions, but from what I understand of your reply and blogs, it seems that you're doing what you need to be doing, my friend.

[Dan]

Hey Paul

You used an interesting mix of execises & nutrition. What were the results? Is the tummy actually flatter? Did you achieve what you set out to?

[Paul K]

Dan,

Checkout "The Flow Coach" for an overview of my results.
http://www.rmaxinternational.com/flowcoach/?p=129

[Dan]

nice stuff!