Talofa SSY Boot Camp Warrior,
Please make sure to do your assignment on the Welcome Page and get all your tools from the Welcome Page before you get started on Week 1. If you didn’t do it yet, please go here and get it done:
!CLICK HERE TO GO BACK TO THE WELCOME PAGE!
Welcome to Week 1! You should already have your shopping done and ready for the week. The process as laid out will allow you to lose body fat without feeling deprived or super hungry.
A little hunger is normal and required to help signal to your body to use up stored energy from body fat.
Okay, got your tools? Cool, lets get into the fun stuff.
Remember, you must do whats required to get what you desire. Too many people that come for help do not follow the plan then get frustrated at the end when they see no results.
Its not the program, its your commitment and adherence to the program that will make it successful or not for you. The plan works if you put in the required work just like anything else in your life!
This SSY Program is the best all natural safest way to lose weight guaranteed. You wont find anything like it in the world. So trust in the process, commit to following the plan 100% and the results you seek will be yours guaranteed.
You will know how well you’ve followed the program when you weigh yourself every Friday and see your results. Daily weigh-in is even better than waiting till Friday. That way you can adjust and reset on a daily basis vs waiting for an entire week to make adjustments.
So commit to following the program and the results will come for you. Don’t get fooled into the common misconception that you just need to exercise to lose weight. Its not true, so follow the plan as outlined and the results will come guaranteed!
Don’t forget to take your initial photos (Front, Right Side, Back) and weigh in before you start Week 1.
We will be following the Polynarian Diet I created during this program. Remember, the Poly Diet is Starch-Based, meaning most of your calories will be coming from all-natural starches just like our ancestors. I recommend you stick to local starches as much as possible because the closer you eat to the source the better it is for your body.
Here is the breakdown: (40%-50%) of your plate with starchy veggies and 30-40% of it with non-starchy veggies, 10-20% with fruits and the remaining 10-15% with lean protein (lean meat, low-fat seafood, tofu, beans, lentils, chickpeas, peas, etc…). Eat only Green Light Foods to heal your body and let go of the unwanted body fat.
Here is the SSY Polynarian Traffic Light System. Stay away from RED LIGHT Foods, Limit Yellow Light Foods and Eat Green Light Foods in order to heal your body and lose weight. Go Super Green for even faster results.
Each Week we will be featuring a Polynarian Recipe of the WEEK! So here is the Featured Polynarian Recipe for Week 1! One of my favorite meals for any time of the day. Great for batch cooking as well. This will last up to 5 days in the fridge.
FEATURED RECIPE FOR WEEK 1!
Overnight Oats (1 serving)
– per serving –
Protein: 32g
Carbs: 60g
Fat: 14g
Total calories = ~400
Ingredients:
⅓ cup old-fashioned oats plus ¼ teaspoon ground cinnamon
1 tablespoon chia seeds (optional)
1 scoop of low fat protein (2g of fat or less) (optional)
½ cup of plant milk for a very thick consistency, or up to ⅔ cup milk for a lighter consistency
½ cup fruit (Fresh or frozen blueberries or raspberries, or sliced fresh strawberries are best overnight. Other fruits should not be added until its time to eat, like ripe bananas or esi)
Directions:
1. In a jar or bowl (a working jar or 1-pint mason jar is perfect), combine the old-fashioned oats and cinnamon, chia seeds and protein. Then add the rest of the milk and stir to combine.
2. Top with your fruit of choice. (If you used more milk than ½ cup and you want your fruit to stay on top, wait to top the oats until you’re ready to serve. If you’re using fruit that doesn’t store well, like sliced apple or banana, wait to top the oats until you’re ready to serve.)
3. Place the lid on the jar and refrigerate overnight, or up to 5 days. When you’re ready to serve, add a drizzle of maple syrup or honey if you’d like, and enjoy chilled.
For more delicious Polynarian Recipes and more focused support on helping you master the food, you can join our SSY Food Challenge at www.SlimmerStrongerYou.com/FoodChallenge. This program will help you really learn to eat for health for life.
Okay, lets get into the details for Week 1!
Day 1 – Sunday: Normal Calorie Day!
Mindset:
– Say your prayer (morning & evening) and ask specifically for help in getting healthy and achieving your healthy weight goal.
– Meditate for 5 minutes in the morning after waking. Here’s a good guided meditation for you.
– Recite the SSY Pledge morning and evening while you get ready. This will become your ritual every morning to prepare you for the beginning and end of the day.
Sleep: Get 7-8 hours of undisturbed sleep tonight.
– Play this mediation in the background when you lie down to sleep. I recommend you download this to your phone and play it in the background while you sleep.
– Turn off all electronics or put them on airplane mode or in your closet or the next room 1-2 hours before sleep time. Sleep time starts 8 hours before your wake up time. So if your wake up time is 5am, your sleep time is 9pm every night.
– Make sure your room is dark with no blue lights, this will help you sleep soundly during the night and allow your body to release melatonin while you sleep.
Nutrition: Today will be your normal calorie day (10 times your current weight in lbs or whatever your normal is). Follow these Nutrition rules:
– Eat within a 12-hour or less eating window… i.e. 6am-6pm.
– Eat mostly carbs and low-fat foods. Starches should make up 50% of your calories with green veggies making up 30%, fruits 10% and lean protein 10%.
– Stop eating when 80% full. Stick to 2 to 3 main meals. You can snack on non-starchy veggies and fruits between meals when hungry.
– Stop eating at 6pm.
– Drink only water and nothing else. Get 3-4 liters of lemon/lime water in before your cut off eating time. Add in one teaspoon of Apple Cider Vinegar per liter of water to help burn more body fat.
– Stop drinking and eating 3 hours before bed.
Exercise:
– Go for a 30+ minute power walk or just rest for today.
Day 2 – Monday: 24-hr Water Fast Day & Full Body Workout!
Mindset: Meditate for 5 minutes in the morning after waking up. Use same meditation video from Sunday.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Today we will be doing a 24 hour water fast starting from your last meal yesterday. It is recommended that you stop eating before 6pm Sunday evening so you can break your 24 hour water fast with a healthy meal before your cut off eating time of 7pm. However, you can go longer to tomorrow morning at your first meal if you can hang. 😉
– Eat nothing today, just drink lemon water or any of the allowed drinks for the water fast: herbal tea, apple cider vinegar water, etc…
Exercise:
Come to the SSY Fitness Center for the WOD or do the WOD below if you’re doing the Virtual Boot Camp. Watch the Demo Video below.
MONDAY WOD (30 mins)
10 x 10 Body Crusher
Warm-Up
1. Regular Pushups (10x)
2. Air Squats (10x)
3. Wide Pushups (10x)
4. Alt. Reverse Lunges (10x)
5. Flag Pushups (10x)
6. Prisoner Squats (10x)
7. Diamond Pushups (10x)
8. Alt. Side Lunges (10x)
9. Shoulder Taps (10x)
10. Burpees (10x)
(AMSAP)
…Finisher – Bear Crawl (1x)…
Cool Down Stretches
Day 3 – Tuesday: Poly Diet Day & Ab Workout!
Mindset: Meditate for 5 minutes in the morning after waking up. Use same meditation video from Sunday.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation to help you fall sleep. Use same meditation video from Sunday.
Nutrition: Today we will be eating Polynarian Way following these simple rules:
– Eat within a 12-hour eating window… i.e. 6am-6pm or 7am-7pm.
– Eat mostly carbs and low fat foods. Starches should make up 50% of your calories with green veggies making up 30%, fruits 10% and lean protein 10%.
– Stop eating when 80% full. Stick to 2 to 3 main meals. You can snack on non-starchy veggies and fruits between meals when hungry.
– Stop eating at 7pm.
– Drink only water and nothing else. Get 3-4 liters of lemon/lime water in before your cut off eating time. Add in one teaspoon of Apple Cider Vinegar per liter of water to help burn more body fat.
– Stop drinking and eating 3 hours before bed.
Exercise:
Come to the SSY Fitness Center for the WOD or do the WOD below if you’re doing the Virtual Boot Camp. Watch the Demo Video below.
Tuesday WOD (20-mins)
Warm-up: 20 JJ, 20 High Knees, 10es Leg Swing
1. 400-meter run
2. Knee Drive (10x)
3. Knee to Elbow (10x)
4. 1-2-Upper Cut Combo (10x)
5. Wood Chopper L (10x)
6. Wood Chopper R (10x)
7. Pike Kicks L (10x)
8. Pike Kicks R (10x)
9. Side Knee Lift L (10x)
10. Side Knee Lift R (10x)
AMSAP (As Many Sets as Possible)
Team Challenge (5-mins)
Finisher – Plank Hold (2 mins)
Cool down stretches (5 mins)
Way to Crush the WOD Champ!
Day 4 – Wednesday: Poly Diet Day & Full Body Workout!
Mindset: Meditate for 5 minutes in the morning after waking up. Use same meditation video from Sunday.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Same as Day 3 – Tuesday.
Exercise:
Come to the SSY Fitness Center for the WOD or do the WOD below if you’re doing the Virtual Boot Camp. Watch the Demo Video below.
WEDNESDAY WOD (30 mins)
10 x 12 Body Crusher
Warm-Up
1. Regular Pushups (12x)
2. Air Squats (12x)
3. Wide Pushups (12x)
4. Alt. Reverse Lunges (12x)
5. Flag Pushups (12x)
6. Prisoner Squats (12x)
7. Diamond Pushups (12x)
8. Alt. Side Lunges (12x)
9. Shoulder Taps (12x)
10. Burpees (12x)
(AMSAP)
…Finisher – Bear Crawl (1.5x)…
Cool Down Stretches
Day 5 – Thursday: Poly Diet Day & Ab Workout!
Mindset: Meditate for 5 minutes in the morning after waking up. Use meditation video from Sunday.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Same as Tuesday & Wednesday!
Exercise:
Come to the SSY Fitness Center for the WOD or do the WOD below if you’re doing the Virtual Boot Camp. Watch the Demo Video below.
Thursday WOD (20-mins)
Warm-up: 20 JJ, 20 High Knees, 10es Leg Swing
1. 600-meter run
2. Knee Drive (12x)
3. Knee to Elbow (12x)
4. 1-2-Upper Cut Combo (12x)
5. Wood Chopper L (12x)
6. Wood Chopper R (12x)
7. Pike Kicks L (12x)
8. Pike Kicks R (12x)
9. Side Knee Lift L (12x)
10. Side Knee Lift R (12x)
AMSAP (As Many Sets as Possible)
Team Challenge (5-mins)
Finisher – Plank Hold (2 mins)
Cooldown stretches (5 mins)
Way to Crush the WOD Champ!
Day 6 – Friday: Poly Diet Day & Full Body Workout!
Mindset: Meditate for 5 minutes in the morning after waking up. Use meditation video from Sunday.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using video from Sunday.
Nutrition: Same as Tue-Thu!
Exercise:
Come to the SSY Fitness Center for the WOD or do the WOD below if you’re doing the Virtual Boot Camp. Watch the Demo Video below.
FRIDAY WOD (30 mins)
10 x 14 Body Crusher
Warm-Up
1. Regular Pushups (14x)
2. Air Squats (14x)
3. Wide Pushups (14x)
4. Alt. Reverse Lunges (14x)
5. Flag Pushups (14x)
6. Prisoner Squats (14x)
7. Diamond Pushups (14x)
8. Alt. Side Lunges (14x)
9. Shoulder Taps (14x)
10. Burpees (14x)
(AMSAP)
…Finisher – Bear Crawl (2x)…
Cool Down Stretches
Day 7 – Saturday: Poly Diet Day & Yoga!
Mindset: Meditate for 5 minutes in the morning after waking up. Use same meditation video from Sunday.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation with video from Sunday.
Nutrition: Same as Tuesday through Friday! Follow the Polynarian Way of Eating. Focus on stop eating when 80% full. Last meal before 7pm.
Exercise:
– Power Walk or Yoga for 30 minutes. Join Yoga at SSY Fitness Center at 6am every Saturday.
MINDSET TRAINING – WEEK 1
The Truth About Weight Loss Part 1
The Truth About Weight Loss Part 2
Obesity In Paradise!
Congratulations on making it through Week 1. Click on the link below to go to Week 2. Remember, commit to your journey by doing the required work. Follow the plan as outlined and you will see amazing results. Do not deviate from the plan.
Look forward to smashing next weeks challenge!
Lets go Champs! You got this!
Always cheering for you and your weight loss success.
Coach Will & Sisi Spitzenberg