2022 Workout

  • 1/23/2022 - weight 285 lbs
  • exercise 3x a week for 30 min
  • 5:15am - 5:45am
  • Routine
    • Monday
      • 5 min spinal hygene
      • 5 min dumb bell chest press 4×12
        • 1×12 dumb bell fly
      • 5 min dumb bell shoulder press 4×12
        • 1×12 shoulder shrugs
      • 5 min pull downs 4×12
        • 1×12 bent over rows
      • 3 min tricep push downs 3×12
      • 3 min bicep curls 3×12
      • 10 min 1 mile jog

Drinks

  • How we look is based on
    1. our thoughts-emotions-feelings
    2. food we eat
    3. physical activity we engage in

Vince Gironda Workout

Theory

  • “Rest is nature's method of restoring the nerves and whole body. If one robs himself of needed rest and allows his enthusiasm to govern him, then he continues on nerve force which will soon prove detrimental for muscle growth. Muscles over bad nerves soon become weaker under the power of misdirected nerve force. Nerves require more rest than do muscles.” (p. 19)

Morning Start

  • Amazing Greens
  • MCT Oil (just use Coconut Oil - cheaper)
  • Cacao Powder
  • Maca Powder
  • Hemp Protein Powder
  • Spirulina Powder - reduce inflammation, lower “bad” LDL cholesterol, lower blood sugar levels, improve muscle strength and endurance
  • Lemon Essential Oil
  • Ginger Essential Oil
  • Peppermint Essential Oil

Pre-Workout

  • water
  • veggie protein powder
  • almond milk
  • lemon essential oil
  • HGH & IGF herbally grounded

Post-Workout

Endurance Workout

  • Water
  • Beet juice
  • Koji Berries
  • Lemon Juice

Evening Relax, Recovery, Restore

  • Glutamine Powder - repair leak gut
  • Valerian
  • Lavender essential oil

Liver Support Protocol

Bile Salts

  • Bile keeps the fat out of the liver, so helps with fatty liver
  • Beltching is sign

Adrenal Support Protocol

  • follow for 4-weeks

Adrenal Supplements

  • Mixture of adaptogenic herbs, vitamins, minerals and amino acids
    • Adrenal Support by Rootcology
    • Daily Stress Formula by Pure Encapsulations
    • Adrenotone by Designs for Health
  • B-Complex Plus by Pure Encapsulations
    • B1 Thiamine for proper adrenal function
    • B5 Pantothenic Acid for proper adrenal function
    • B12 Methylcobalamin for energy function
      • also try sublingual formulations of B12
  • BenfoMax 600 mg by Pure Encapsulations
  • Vitamin C by NOW Foods
    • Essential for proper adrenal function. Doses of 500-3000 mg per day are helpful for adrenal function.
  • Selenium by Pure Encapsulations
    • Nutrient that has been found to reduce thyroid antibodies and anxiety. Doses of 200-400 mcg of selenium methionine are recommended.
    • Helps with thyroid function, acting as catalyst to convert inactive T4 to the biologically active T3 and protecting thyroid cells from oxidative damage that occurs during the production of thyroid hormones.
  • Magnesium (citrate) by Pure Encapsulations
    • Supports healthy DHEA levels and promotes a restful sleep.
    • Citrate salt helps promote bowel movements
    • If diarrhea, use magnesium glycinate
    • biOptimizers
      • 1-Magnesium Chelate - muscle building
      • 2-Magnesium Citrate - obesity
      • 3-Magnesium Bisglycinate - excess stomach acid
      • 4-Magnesium Malate - depression
      • 5-Magnesium Aspartate - connection between brain and muscles
      • 6-Magnesium Taurate - good for heart
      • 7-Magnesium Orotate - recovery

Adrenal Testing

  • Adrenal saliva testing
  • Energy therapy

Adrenal Dysfunction

  • lack rest
  • emotional stress
  • blood sugar imbalances
  • inflammation

Gut Balance Protocol

Cooking

Sleep

Sauerkraut

Beet Kvass

  • 3 beets, washed and tops removed
  • 2 tbsp sumac
  • 2 teaspoon sea salt
  • 1 chili pepper
  • 1/4 cup whey from kefir or viili yogurt (Finnish) or fil (Swedish)

Cranberry Tonic

  • 2 limes - juiced and half the rine
  • sprig rosemary
  • sprig mint
  • sprig tarragon
  • echinacea extract 1 dropperful
  • american ginseng 1 dropperful
    • use Herbally Grounded Think formula
  • swedish digestive herbs 1 dropperful
    • use Herbally Grounded Happy Tummy formula
  • black elderberry syrup
  • cranberry juice
  • water
  • combine all in 1 quart mason jar

Dee's Healthy Shamrock Shake

  • Spinach - large handful
  • vanilla ice cream - dairy free
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