TERRAfit program

TERRAfit Nutrient Dense Meal

Plan

Building and maintaining a healthy, fit and athletic body

For life

Goals:

• Provide the most nutrient dense foods with the least amount of calories

• Provide nutrient variance and balance (fat, protein, carbohydrate, fiber, water and supplementation)

• Optimize immune defenses in the body

• Increase muscle and bone density

• Increase metabolic activity Promote fat loss

• Decrease inflammation & alkalize the body

• Increase the body’s ability to adapt to physical stress

• Increase overall health of every system of the body

Week 1 Adherence

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Workout

drink

Day 1 Training Day

Day 2Training Day

Day 3Rest/sports

Day 4Training Day

Day 5 Training Day

Day 6Training day

Day 7Rest

1. Each time you eat a meal designated for that slot, put an “X” in the box2. Each time you miss a meal, put a O in the box3. Each time you eat a non-compliant meal, put a * in the box4. If the meal isn’t applicable, simply put N/A in the box

Of the 48 different fruit and vegetable categories tested by the EWG for the 2013 guide, the following 15 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organically:

Apples Celery Cherry tomatoes

Cucumbers Grapes Hot peppers

Nectarines (imported)

Peaches Potatoes

Spinach Strawberries Sweet bell peppers

Kale Collard greens Summer squash

In contrast, the following foods were found to have the lowest residual pesticide load, making them the safest bet among conventionally grown vegetables. Note that a small amount of sweet corn and most Hawaiian papaya, although low in pesticides, are genetically engineered (GE). If you’re unsure of whether the sweet corn or papaya is GE, I’d recommend opting for organic varieties:

Asparagus Avocado Cabbage

Cantaloupe Sweet corn (non-GMO)

Eggplant

Grapefruit Kiwi Mango

Mushrooms Onions Papayas (non-GMO. Most Hawaiian papaya is GMO)

Pineapple Sweet peas (frozen)

Sweet potatoes

GO ORGANIC!

IN A HURRY? *Protein and Meal replacement bars to eat

as snack meals

VPX Life Lift

Home made protein bars Good to Go Bars

GreensPlus Protein Bar

Vega Sport Protein Bar

ANSI Gourmet Cheesecake Garden of Life FucoProtein

Quest Bar (make sure to read the ingredients. Some have artificial things)

Organic Food Bar Protein

Biochem Greens and Whey

IN A HURRY? *Protein and Meal replacement bars to eat

as snack meals

IN A HURRY? *Meal Replacement/Ready to Drinks for

snack meals

doTERRA Trim Shake Biochem 100% Whey

Garden of Life RAW ProteinOrgain RTD

Natural Edge Fat BurnerMeal Replacement

IN A HURRY? *Meal Replacement/Ready to Drinks for

snack meals

Dr Mercola Pure Power Protein

Garden of Life RAW MealFit Pro RTD

Sun Warrior Warrior Blend

Garden of Life RAW Fit

Supplements and During workout products

Perfect Food RAW by Garden of Life• Drink 1 scoop daily first thing in the morning

Pure-Amino by Betancourt• Drink 1-2 servings daily between meals• On workout days put 1 scoop with EFS mix• On Intermittent Fasting days drink 1-2 scoops in

the morning and 1-2 scoops with workouts

EFS drink by 1st Endurance • Drink 1-2 scoops with BCAAs during workouts only

doTERRA LLV • Take full dose every day

doTERRA MitO2 Max• Take 2-4 capsules before

workouts to optimize energy use and promote performance

Benefits of drinking adequate water

Drink half your bodyweight in ounces of water per day!

Chia!

Can be purchased on line or in health food stores• Take 1-2 tablespoons daily with shakes, yogurt, RAW juice,

granola, etc.

Purchase on line or at a health food store• Put 1-3 teaspoons in a protein shake daily

Purchase on line or at any health food store• Put 1-2

tablespoons daily in smoothies or protein drinks

Sample Single-Day Schedule

8:00 AM• Wake up, drink (2 cups) water with 5 g BCAA9:00 AM• Drink (4 cups) water with 1 serving Raw

Greens, 5 drops Slim and Sassy with (1 cup) green tea or yerba mate or water

11:00 AM• 250 mL (1 cup) green tea, yerba mate or

water with 5 drops Slim and Sassy12:00 PM• Workout session: Mix 2-3 cups water with 1

scoop FES electrolyte powder and 1-2 scoops BCAA powder and drink during session

1:30 PM• Eat first meal, largest of the day4:30 PM• Eat second meal, moderate sized meal8:30 PM• Eat third meal, moderate sized meal

If you find eating this way is too strict, try a) extending the eating window from 8 hours to 9 or even 10 hours, or b) turning your hardest training day into an “eat what you want” day to relax things a little. Or try two “eat what you want” days. These aren’t rules, just guidelines; better to follow a more relaxed plan than abandon a stricter one

The basic principle? You eat during an 8-hour feeding period and fast during a 16-hour fasting period. But there are other key principles as well:High protein & vegetable intake: During the 8-hour eating window, eat a ton of protein (meat, poultry, fish) and vegetables (think green growing things). Err on the side of eating too much of these foods.Fasted training: Do intense resistance training 3 times per week, right before you eat your first meal. In other words, you’ll be training on an empty stomach.Carb cycling: On training days, add carbs (quinoa, rice, whole grain bread, fruit, etc.) to your base diet of protein and veggies.Nutrient timing: On training days, eat as much of your food as soon after training as possible. Your biggest meal should come right after your workout.After training, eat 2-3 large meals before 9 PM, with your biggest meal coming right after exercise.

(Note: If you can’t get away for a workout in the middle of the day, there are other was to set this up. Also, this protocol is more strict and therefore suited for more advanced trainees. Not for newbies.)

Intermittent Fasting

Train for REAL Life!TerraFit Workouts: High intensity Power training• Promote functional, natural body movements• Increase overall health by using all modalities

of fitness and exercise• Provide intense, short exercises that stimulate

the neuroendocrine and neuromuscular systems

• Promote strength, balance, power, agility and overall athleticism

• Pick a different workout each training session alternating exercises.

• Perform each exercise to the prescribed reps followed by the next exercise with the lest amount of rest as possible between each

• Try not to do exactly the same exercises as the day before. The body needs variation and time to recover

• Warm up 5-10 min with a set of push ups, air squats, mobility work*, a short jog, ball slams, speed walk, run, row or bike to prep muscles for exercise

• Time each workout to track progress (see progression sheet)

• Cool down and STRETCH after every exercise session

HOW TO START

TerraFitExample workouts

#1 Run 1 mile (Time run to track improvement)5 sets of:• 10 Deadlift• 10 Squat jump• 10 Plank to push up• 2 min Cardio

#7As many rounds as possible in 20 min of:• 25 steps walking lunge• 25 donkey kick• 100 T-step• 15 dumbbell clean and

press

#8Row 1000 meters (Time row to track improvement)5 rounds of:• 10 squat press (Db or Bb)• 1 min jump rope• 10 burpees• 1 min wall sit

#55 sets of:• 10 sec sprint 90-100%

max• 12 squat throw (medicine

ball)• 15 overhead DB lunge• 20 medicine ball slam

#33 sets of: • 10 kettle swings• 15 pull ups• 20 push ups• 30 air squats• 40 sit ups• 50 jump rope

#41 round • 50 burpee pull ups• 50 kettle swings

#2 As many rounds as possible in 15 min of:• 3 pull ups• 6 push ups• 9 air squats

#63 sets of: • 5 Clean and press• 10 bench press• 15 punch press• 20 push ups• 25 ab twist

#95 rounds of:• 10 one hand kettle swing• 20 ball slam• 10 box jump


#105 sets of:• 10 DB deadlift• 20 DB floor

press• 30 side kicks

#14As many rounds as possible in 25 min of:• 15 sumo deadlift high

row• 15 hanging knees to

elbows• 15 push ups

#1210, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:• DB snatch lunge• BurpeesPerform each exercise for 10 reps. Then 9. Then 8, 7, 6, etc.

#115 sets of:• 1 min punching bag • 1 min wall squat• 1 min mountian

climbers• 1 min chin above bar• 1 min T-step

#13Home Interval Training:Complete 2 rounds of:• 40 jumping Jacks• 5 burpees• 1 min march in place• 5 burpees• 20 speed skaters• 1 min march in place• 50 high knees• 30 butt kickers• 5 squat jumps• 1 min march in place• 5 inch worms• 5 star jumps• 30 jumping jacks• 1 min march inplace• 5 burpees• 20 speed skaters• 10 mountain climbers• 1 min march in place• 50 jumping jacks• 2 min rest

REMEMBER!• Warm up 5-10 min

with a set of push ups, air squats, mobility work*, a short jog, ball slams, speed walk, run, row or bike to prep muscles for exercise

#15

Example (Beginner)Round 1• 20 sec of Jumping jacks• 10 sec rest• 20 sec of Pushups (modify)• 10 sec rest Repeat for 4 minutesRound 2• 20 sec Air squats• 10 sec rest• 20 sec of plank• 10 sec restRepeat for 4 minutes

Example 2 (intermediate)Round 1• 20 sec of Burpees• 10 sec rest• 20 sec Pullups• 10 sec restRepeat for 4 minutesRound 2• 20 sec of Squat jumps• 10 sec rest• 20 sec of Full body crunch• 10 sec rest Repeat for 4 minutes

NO TIME?

TABATA: Follow this format for 4 minute intervals• 20 seconds of high intensity exercise• 10 seconds of rest• 8 total 30 sec roundsMix and match exercises from the strength and cardio columns for an intense full body workout. Each time you workout pick different exercise to get the best variety and overall adaption to the workout. This will increase fitness quicker and better than most other exercise programs available

StrengthPushups (modified, plyo, tucks, Spiderman, etc.)PullupsDips (bar, chair, rings, etc.)Muscle ups (bar/rings, modify by jumping)Hanging leg raisePullup knees to elbowsHandstandV-upsFull body crunchPistol squatPlank to pushupLunges/ Reaching lungeWeight lifting exercises (cleans, snatches, presses, jerks)Powerlifting exercises (squats, deadlifts, bench press)Standard strength trainingKettlebell exercises (swings, presses, etc.)

CardioBurpeesJumping jacksStar jumpsTuck jumpsAir squatsSquat jumpsLunge jumpsSpeed skatersHigh kneesBox jumpsT-stepsZig zagsRim jumpsJump ropeBear crawlMonkey crawlDonkey kicksSprints

No Gym? No Worries!


• Pick 1 or 2 exercises from each category of body parts and do 15-20 reps each.

• Perform each exercise in a circuit; one exercise after another with the least amount of rest as possible.

• Do 3-5 rounds each workout. • Do this 2-3 days a week. • If you want to workout more

frequently, don’t do the exact same exercise as the day before. This will give individual muscles time to recover.

• Don’t worry if you still feel sore from an exercise 2 days later, the body will adapt to the demands you place on it.

• Track workouts with Progression sheet

50 bodyweight exercises

Date:

Workout #

Time to comple

te

Modified

Y or N

Intensity

1-5

Progression Sheet for workouts

Date:

Workout #

Time to comple

te

Modified

Y or N

Intensity

1-5Workout # : Pick from any of the workouts listed. Or, write

Tabata, Insanity, Own, etc.

Daily AffirmationsI am Lean, FIT, Athletic and STRONG

I AM so THANKFUL for the body I Have

My Health is Worth the Effort I put into IT

I am Beautiful/Handsome INSIDE & Out

I make HEALTHY choices for my Body

My muscles, Bones, tendons, Ligaments AND joints are STABLE and Strong

I have a Positive mental ATTITUDE about MY body Image

I Acknowledge MY weaknesses And I turn Them into STRENGTHS

I KNOW my Decisions = The results I DESIRE

TERRAfit program

Healthcare

Transcript of TERRAfit program