Talofa Warrior,
Welcome to Week 5! Congratulations on completing Week 4. Even with the COVID-19 pandemic and the interruption in our gym hours, you still show up and do the required work. Whether at home or at the gym, you as a Champion always do whats required. That is why you are seeing results and why you will succeed.
Doing your workout at home also makes it more convenient for you as you now have no excuse if you cant make it to the gym. Remember, the key to being successful is to stay consistent. Proud of you for doing whats required and staying consistent.
This is week 5 and most people will start to feel discouraged and want to quit! I hope thats not you, I know you are a Champion and will finish this Challenge strong. Its only 2 more weeks to go and you have what it takes to finish it.
No worthy goal is ever easy, especially when it comes to losing weight and becoming healthier. It requires long term commitment and a deeply rooted desire to finish the journey come heaven or high water.
When the feeling of quitting come, remember to recite your pledge over and over until the feeling passes. It usually takes about 15 minutes for it to pass. So stand tall and proud and recite the pledge like your health depends on it, because it does.
“I am Present, I am Open, I am Humble, I am All-In!”
“I will not Hide, I will not Lie, I will not Brag, I will not Quit!”
“I am Slimmer, I am Stronger, I am _____ (goal weight here)!”
“I am a Champion, I Am A Champion, I AM A CHAMPION!”
Now, dont you feel good already?! Works every time. 😉
Remember, this is your journey and if you want it bad enough you will do whatever it takes. You will climb any mountain no matter how high to get to your goal. Because if you dont do it for yourself, no one else will. No One Is Coming To Save You, You Must Save Yourself!
Remember, you must do whats required to get what you desire. Commit to following the program and the results will come for you. Dont 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 weigh in and measurements Friday or Saturday or Sunday and be sure to step on the scale every morning to see how you are progressing. The more often you check-in with the scale the faster the results will come. However, if weighing yourself daily stresses you out, then do it once a week.
For Week 5, we will start off the week with a 24hr Dry Fast starting Sunday and into Monday. You can start anytime Sunday but no later than 2pm so you will have an hour to eat a meal before 3pm cut off eating time on Monday.
We will also continue to follow the Polynesian Diet along with a mixture of water fasting (WF) also known as Intermittent Fasting to speed up your fat burning furnace. 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.
Again, here is a list of Starchy and non-starchy “green” veggies to fill you up. The starchy veggies are the powerhouse for your body so be sure to fill half (40%) of your plate with starchy veggies and 30% of it with non-starchy veggies, 10% with fruits and the remaining 20% with lean protein (lean meat, low fat seafood, tofu, beans, lentils, chickpeas, peas, etc…).
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 3-5 days in the fridge.
FEATURED RECIPE FOR WEEK 5!
Chicken Burritos (2 servings)
– per serving –
Protein: 40g
Carbs: 25g
Fat: 9g
Total calories = ~340
Ingredients:
• 2 cooked chicken breasts (4oz each)
• 1 clove garlic, crushed
• ½ teaspoon chili powder
• 1 teaspoon lime juice
• 2 small corn tortillas
• ½ cup shredded lettuce
• 2 tablespoons fat-free sour cream (optional)
• 2 tablespoons fat-free salsa
Directions:
1. In a bowl, mix the garlic, chili powder, lime juice, salt, and jalapeño together.
2. Add chicken and stir.
3. Fill each tortilla with ½ mixture and top with lettuce, 1 tablespoon sour cream, 1 tablespoon salsa, and a sprinkling of cilantro.
4. Wrap and devour!
ENJOY IT FOR LUNCH OR DINNER!
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 and become and true Polynarian just like your Polynesian ancestors.
Okay, lets get into the details for Week 5!
We will continue the 16/8 Diet Plan this week. This is a 16 hour fasting with an 8 hour eating window each day. We will all be doing a 8 hour eating window from 7am to 3pm each day. However, if you are doing great with the previous eating windows we discussed then by all means stick to that and make it consistent.
If you are not getting the results you want then I recommend you jump in on this weeks challenge to stop eating at 3pm. So your eating window will be from 7am to 3pm. Your challenge is to eat your food inside this window. No eating after 3pm no matter what!
What you will find is that you’ll lose more body fat and scale weight by not eating after 3pm. Repeat this for all days this week (Sun-Sat). Make sure to stick to Polynarian Foods during your 8 hour eating window and focus on mastering the 80% Full Rule.
We will be doing a 24-hr fast starting on or before 2-pm Saturday to 2-pm Sunday. Lets get to it! 🙂
Day 29 – Sunday: Water Fast, Worship & Relax!
Mindset: Pray for your journey. Meditate for 25 minutes in the morning after waking up or whenever you can. Here’s a good guided meditation for you. Recite Pledge after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do this sleeping meditation when you lay down to sleep.
Nutrition: Today you will be doing a Water or Dry Fast by following these rules:
– No food or drink for 24-hrs starting Saturday no later than 2pm.
– Eat Poly Diet Green Light Foods after your fast and stop eating at 3pm.
– Eat mostly carbs and low fat foods. Starches should make up 40% of your calories with green veggies making up 30%, fruits 10% and lean protein 20% (lean meat or beans, lentils, tofu, etc…).
– Stop eating when 80% full.
– Stop eating by 3pm.
– Drink only water and nothing else.
Exercise:
– Go for a 30 minute walk or do yoga or just rest for today. Here is a follow along yoga video you can do:
Day 30 – Monday: 16/8 Poly Diet Plan & Full Body Workout!
Mindset: Pray for your journey. Meditate for 15 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition:
Your first meal today is 16 hours after your last meal yesterday which will be 7am since you stopped eating at 3pm yesterday.
– You will have 8 hours for your meals. So your eating time will be from 7-am to 3-pm.
– Stick to the Poly Diet GREEN LIGHT Foods ONLY! Mostly plants and only seafood if you want meat. Just like our ancestors.
Here is the Poly Diet Traffic Light System if you didn’t download it yet:
POLY DIET TRAFFIC LIGHT SYSTEM!
– Eat mostly carbs and low fat foods. Starches should make up 40% of your calories with green veggies making up 30%, fruits 10% and lean protein 20%.
– Eat when hungry and Stop eating when 80% full. 3 main meals and snack on fruits and veggies if hungry in between. Stick to local produce as much as possible.
– Stop eating at 5pm or earlier.
– Drink water or giu for beverage. Get 3-4 liters of lemon/lime water.
Exercise:
Show up for your Work Out of the Day (WOD) at the SSY Fitness Center or do it at home following the demo posted each day. Don’t let anything or anyone get in the way of you showing up and doing the required work. No excuses! Make this your Non-Negotiable! 80% of success is showing up.
If you are doing the Virtual Boot Camp, be sure to get your WOD done. WOD is explained in the demo video below. Lets go!
Warm-up: 20x Jumping Jacks, 20x High Knees, 20x Air Squats
WOD (30 mins): 10 x 10 x Side Shuffle
Hindu Pushups (10x)
Air Squats (10x)
Reg. Push-ups (10x)
Alt. Front Lunges (10x)
Flag Push-ups (10x)
Prisoner Squats (10x)
Diamond Push-ups (10x)
Alt. Side Lunges (10x)
Explosive Push-ups (10x)
Sumo Squat Holds (10x)
…Finisher – Crab Walk (1x)…
Cool Down Stretches
Day 31- Tuesday: 16/8 Poly Diet Plan & Ab Workout!
Mindset: Pray for your journey. Meditate for 15 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge right after waking and just before bed.
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: Your first meal today is 16 hours after your last meal yesterday which will be 7am since you stopped eating at 3pm yesterday.
– You will have 8 hours for your meals. So your eating time will be from 7-am to 3-pm.
– Stick to the Poly Diet GREEN LIGHT Foods ONLY! Mostly plants and only seafood if you want meat. Just like our ancestors.
Here is the Poly Diet Traffic Light System if you didn’t download it yet:
POLY DIET TRAFFIC LIGHT SYSTEM!
– Eat mostly carbs and low fat foods. Starches should make up 40% of your calories with green veggies making up 30%, fruits 10% and lean protein 20%.
– Eat when hungry and Stop eating when 80% full. 3 main meals and snack on fruits and veggies if hungry in between. Stick to local produce as much as possible.
– Stop eating at 5pm or earlier.
– Drink water or giu for beverage. Get 3-4 liters of lemon/lime water.
Exercise:
Show up for your Work Out of the Day (WOD) at the SSY Fitness Center or do it at home following the demo posted each day. Don’t let anything or anyone get in the way of you showing up and doing the required work. No excuses! Make this your Non-Negotiable! 80% of success is showing up.
If you are doing the Virtual Boot Camp, be sure to get your WOD done. WOD is explained in the demo video below. Lets go!
20x: JJs, High Knees, Ladders
Abs On Fire WOD (30 mins)
1400-meter run (1x)
Round 1: Boxing Abs (10 mins)
1. Turn Punches (1min)
2. 1-2-Sprawl (1min)
3. Elbow-elbow-Kick-kick (1min)
4. L-Side Elbow-Knee Raise (1min)
5. R-Side Elbow-Knee Raise (1min)
ACTIVE REST: 1 MINUTE
Round 2: Plank Attack (5 mins)
1. Plank Side Walks (30 sec)
2. Suicide Planks (30 sec)
3. Russian Twist (30 sec)
4. Toe Taps (30 sec)
5. Dead Bugs (30 sec)
ACTIVE REST: 1 MINUTE
Round 3: Core Strength (5 min)
1. Plank Front Walks (30 sec)
2. Plank Jacks (30 sec)
3. Knee-Elbow Twists (30 sec)
4. Leg Raises (30 sec)
5. Walkouts to Planks (30 sec)
Team Challenge (5-mins)
Finisher – 2 Min Plank Hold
Cool-down stretches (5 mins)
Day 32 – Wednesday: 16/8 Poly Diet Plan & Full Body Workout!
Mindset: Pray for your journey. Meditate for 15 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Same as Tuesday, 16/8 Diet. Be a Polynarian by eating locally grown food and local seafood if you want meat once or twice a week.
Exercise:
Show up for your Work Out of the Day (WOD) at the SSY Fitness Center or at home following the Demo posted each day. Don’t let anything or anyone get in the way of you showing up and doing the required work. No excuses! Make this your Non-Negotiable! 80% of success is showing up. Lets go!
If you are doing the Virtual Boot Camp, be sure to get your WOD done. WOD is explained in the demo video below. Lets go!
Warm-up: 20x Jumping Jacks, 20x High Knees, 20x Air Squats
WOD (30 mins): 10 x 12 x Side Shuffle
Hindu Push-ups (12x)
Air Squats (12x)
Reg. Push-ups (12x)
Alt. Front Lunges (12x)
Flag Push-ups (12x)
Prisoner Squats (12x)
Diamond Push-ups (12x)
Alt. Side Lunges (12x)
Explosive Push-ups (12x)
Sumo Squat Holds (12x)
…Finisher – Crab Walk (1.5x)…
Cool Down Stretches
Day 33 – Thursday: 16/8 Poly Diet Plan & Ab Workout!
Mindset: Pray for your journey. Meditate for 15 minutes in the morning after waking up. Use meditation video from Sunday. Recite Pledge after waking and before going to bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Same as Day yesterday. Master the Poly Diet Green Light Foods & 80% Full Rule.
Exercise:
Show up for your Work Out of the Day (WOD) at the SSY Fitness Center. Don’t let anything or anyone get in the way of you showing up and doing the required work. No excuses! Make this your Non-Negotiable! 80% of success is showing up. Lets go!
If you are doing the Virtual Boot Camp, be sure to get your WOD done. WOD is explained in the demo video below. Lets go!
20x: JJs, High Knees, Ladders
Abs On Fire WOD (30 mins)
1400-meter run (1x)
Round 1: Boxing Abs (10 mins)
1. Turn Punches (60 sec)
2. 1-2-Sprawl (60 sec)
3. Elbow-elbow-Kick-kick (60 sec)
4. L-Side Elbow-Knee Raise (60 sec)
5. R-Side Elbow-Knee Raise (60 sec)
ACTIVE REST: 1 MINUTE
Round 2: Plank Attack (5 mins)
1. Plank Side Walks (60 sec)
2. Suicide Planks (60 sec)
3. Russian Twist (60 sec)
4. Toe Taps (60 sec)
5. Dead Bugs (60 sec)
ACTIVE REST: 1 MINUTE
Round 3: Core Strength (5 min)
1. Plank Front Walks (60 sec)
2. Plank Jacks (60 sec)
3. Knee-Elbow Twists (60 sec)
4. Leg Raises (60 sec)
5. Walkouts to Planks (60 sec)
Team Challenge (5-mins)
Finisher – 2 Min Plank Hold
Cool-down stretches (5 mins)
Day 34 – Friday: 16/8 Poly Diet Plan & Full Body Workout!
Mindset: Pray for your journey. Meditate for 15 minutes in the morning after waking up. Use meditation video from Sunday. Recite Pledge after waking and before going to bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using video from Sunday.
Nutrition: Same as yesterday. Master the Poly Diet Green Light Foods & Stop eat at 80% full.
Exercise:
Show up for your Work Out of the Day (WOD) at the SSY Fitness Center or at home following the Demo posted each day. Dont let anything or anyone get in the way of you showing up and doing the required work. No excuses! Make this your Non-Negotiable! 80% of success is showing up and doing the work. Lets go!
If you are doing the Virtual Boot Camp, be sure to get your WOD done. WOD is explained in the demo video below. Lets go!
Warm-up: 20x Jumping Jacks, 20x High Knees, 20x Air Squats
WOD (35 mins): 10 x 15 x Side Shuffle
Hindu Push-ups (15x)
Air Squats (15x)
Reg. Push-ups (15x)
Alt. Front Lunges (15x)
Flag Push-ups (15x)
Prisoner Squats (15x)
Diamond Push-ups (15x)
Alt. Side Lunges (15x)
Explosive Push-ups (15x)
Sumo Squat Holds (15x)
…Finisher – Crab Walk (2x)…
Cool Down Stretches
Day 35 – Saturday: 16/8 Poly Diet & Yoga!
Mindset: Pray for your journey. Meditate for 15 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge after waking and before going to bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation with video from Sunday.
Nutrition: Same as yesterday. Master the Poly Diet Green Light Foods and stop eating at 80% full.
Exercise:
– Power Walk or Yoga for 30 minutes. Try this follow along yoga video:
Mindset Training for this Week!
Week 5 Mindset Training 1 – Why Not Now!
Week 5 Mindset Training 2 – Progression Not Perfection!
Week 5 Mindset Training 3 – PlantPure Nation!
Congratulations on making it through Week 5. Click on the link below to go to Week 6. 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 Champ!
Always cheering for you and your weight loss and healthy living success.
Coach Will & Sisi Spitzenberg