Pain Free Lifestyle
During this challenging time, we are offering our Pain Free Lifestyle course for free.
Level 1
Weeks 1 & 2
Breathing. Cardio vascular exercise. Stretching.
Weeks 1 & 2
Eat a healthy breakfast.
Week 3 & 4
Breathing. Cardio vascular exercise increased by 5 minutes. Stretching.
Weeks 3 & 4
Eat a fruit or vegetable every day. Decrease red meat consumption to no more than 2 times per week.
Weeks 5 & 6
Breathing. Stretching. Cardio-vascular exercise. Core exercises: bird dog, crunch.
Weeks 5 & 6
Eat a salad a day. No more than 1 processed or 1 sugary food per day.
Weeks 7 & 8
Breathing. Stretching. Cardio-vascular exercise. Weight lifting: bent over 1 arm rows, pec flys, military press, wall squat.
Weeks 7 & 8
Decrease your total consumption of fried foods/ processed foods/ sugary foods to no more than 4 times per week, total. Enjoy 1 guilt free day to eat whatever you want to, within reason. Go on, you’ve earned it.
Level 2
Weeks 1 & 2
Increase cardio-vascular exercise by 5 minutes, to 30 minutes. Breathing. Weight lifting. New stretches.
Weeks 1 & 2
Take a multi-vitamin and 1000 mg of omega-3-fatty acid (fish or flax seed oil) daily. Decrease red meat consumption to no more than 1 time per week.
Weeks 3 & 4
Increase weight lifting to 2 sets, and add barefoot balancing. Cardio-vascular exercise, 30:00. Stretching. Breathing.
Weeks 3 & 4
Eat a fruit or vegetable, 2 times per day, in addition to your daily salad. Decrease fried food consumption to no more than 2 times per week.
Weeks 5 & 6
Increase cardio-vascular exercise by 5:00, to 35:00 if following the program. Breathing. Weight lifting. Stretching.
Weeks 5 & 6
Eat processed and sugary foods no more than 2 times per week. Eat 1 meal per day with no animal protein of any kind.
Weeks 7 & 8
Weight lifting – add reverse flys for back, and pushups for chest. Breathing. Stretching. Cardio-vascular exercise at 35:00.
Weeks 7 & 8
Eat a fruit or vegetable with every meal. Decrease consumption of fried/ processed/ sugary foods to no more than 1 time per week each.
Level 3
Weeks 1 & 2
Increase cardio-vascular exercise by 5:00 to 40:00, if following the program. Weight lifting – add in finding your hinge. Stretching. Breathing.
Weeks 3 & 4
Vary intensities with cardio-vascular exercise. Weight lifting – add superman and half plank for core exercises, to replace crunch and bird dog. Stretching. Breathing.
Weeks 5 & 6
Weight lifting – add in kettle bell swing to replace finding your hinge. Cardio-vascular – increase by 5:00 to 45:00 if following the program. Stretching. Breathing.
Weeks 7 & 8
Weight lifting-add in kettle bell swing to replace finding your hinge. Cardiovascular – increase by 5:00 to 45:00 if following the program. Stretching. Breathing.
Level 4
Weeks 1 & 2
Cardio-vascular exercise increased by 5:00 to 50:00. Weight lifting – increase to 3 sets per exercise, add in alternating push ups. Stretching. Breathing.
Weeks 3 & 4
Weight lifting – replace barefoot balancing with warrior 3, add side plank for core. Cardio – vascular exercise at 50:00. Stretching. Breathing.
Weeks 5 & 6
Cardio-vascular exercise increase by 5:00 to 55:00. Stretching- add in upper and mid back stretch, lumbar rotation stretch. Weight lifting. Breathing.
Weeks 7 & 8
Weight lifting-replace reverse fly with pull ups (assisted or not), add in Turkish getup. Cardio – vascular exercise 55:00. Stretching. Breathing.
