How I Transformed My Body in 10 Days [February 2020]

1. Eating more greens, fiber, nutrients, and getting enough total food in
2. Drinking lots of good water, and intermittent fasting from 9pm - 12pm most days
3. Creating time for purposeful movement every day no matter what
4. Putting meditation / stress reduction / joy generation as a priority for at least three 5 minute sessions per day.

Bonus #5: I put equal amounts of time into reading new inspiring books, journaling my thoughts and emotions, and planning my life for 25 minutes each day. This is surprisingly impactful for the goal of transforming your body (and life).

As a quick example, here is a sample of a day Pre-10 Day Challenge:

7:15am - Wake Up, 1/2 cup of black coffee, 3oz of water

8:00am - Take kids to school

10:00am - Weights workout, 6 / 10 intensity, 12oz of water

10:30am - 3 scrambled eggs on arugula, 1/2 cup black coffee, can of Keto UP, work

12:00pm - Snack; i.e. Paleo Puffs, Peanut butter toast, celery and sauce, work

3:00pm - Get kids from school, bites of Gluten free pastry or snacks, 12oz of water

6:00pm - Dinner with family, a bit of white rice, a bit of potatoes, vegetables, meat, feel a bit overfull afterwards

9:00pm - Snack while hanging with kids or after they go to bed before I go to bed

And here is a sample of a day during the 10 Day Challenge:

6:45am - Wake Up, read, journal, plan, 1/4 cup of black coffee, 15oz of water with Keto//OS NAT

8:00am - Take kids to school

10:00am - Weights workout, 8 / 10 intensity, 20oz of water, 20minutes of cardio

11:00am - 12oz Water, work 1/4 cup of black coffee

12:00pm - 8oz of leafy greens, 1/2 avocado, 6oz of smoked salmon, bitchin' sauce, Keto UP, work

2:00pm - Celery, steamed vegetables with butter, cilantro, greens, 4oz of grass fed beef, 1 serving of rice or sweet potato, 12oz water, work

3:00pm - Get kids from school, 6oz of water

6:00pm - Dinner with family, 8oz of leafy greens, some cooked vegetables, 4oz of free range chicken, Primal Kitchen sauce or salad dressing, 1 serving of rice or sweet potato, 10oz of water

9:00pm - Kids go to bed, 6oz of water, work, read

Now that you have that example, here are all of the fun details for you to break down at whatever pace you like:

1. 1. Being mostly free from toxicants is a more clear objective.
   2.  
      The minerals in water are what make it “hydrating”. If you are drinking clean water there is no guarantee that the water will hydrate you because minerals are what cause the water be stored in your body for use later when needed. I’m not sure if there is a “perfect mineral” or “perfect hydration” formula but my goal is to not be thirsty, and to have hydrated skin and lips.
2. Consuming enough before bed and upon waking.
   1. Imagine that your body uses water for almost every metabolic process which all need to happen for many hours while you sleep. Drinking a good 6-10oz of mineralized water will not only prevent you from needing to wake up to pee because the minerals will help hold onto the water through the night but will also empower your recovery processes.
   2. When we wake up and our body is starting the energy production engines it again uses water and minerals for literally every thing. Therefor, I try to have between 8-16oz of clean, mineral rich water in the first hour of waking. The sooner the better.

1. Walk / Run - walking for 90 seconds, jogging for 90 seconds for over 20 minutes. I would increase the intensity of the jog until I felt like it was helping my body burn fat and gain energy but was careful not to stress my joints. On good days when I had time, I went for longer than this. I'm currently creating a mini course on the specifics of how to make 10 minutes of running potentially as beneficial as 45 minutes of standard jogging.
2. Kettlebell Circuit - I integrated a kettlebell workout routine that takes three minutes per round and would do 2-3 rounds on these days. This would be equivalent to sprint cardio for me because of the heart rate I would reach and hold with consistent movement and minimal recovery throughout the rounds.
3. Stair Climbing - I went to my favorite local gym and did the stair master with intervals like the running at levels 4 for the "walk" and 7 for the "run" for ~20 minutes depending on how I felt that day.

1. Push
2. Pull
3. Legs
4. Recovery if it felt healthy or lift again but listening to my muscles so as not to damage them or overtrain

1. Push (22 sets of exercises total)
   1. Seated Chest Fly machine for between 10-15 reps and 4 sets focusing on different areas of my chest and shoulders
   2. Tricep cable pushdown or equivalent for 12-20 reps and 4 sets focusing on different angles of movement
   3. Lateral Shoulder Raise with light dumbbells (5 or 10lbs) for 10-15 slow reps and 3 sets raising at different angles
   4. Standing cable chest press or similar for 8-15 reps and 4 sets at different angles
   5. Standing dumbbell shoulder press for 10-12 reps and 3 sets at different angles
   6. Laying down slow ab sit-ups with legs flat and slightly spread apart for 15-20 reps at 4 sets
2. Pull (18 sets total)
   1. Two arm cable pull or similar for 12-18 reps for 4 sets changing between areas of my back
   2. Dumbbell bicep curls for 8-15 reps for 4 sets varying angles of curl and feeling the forearms/grip participate
   3. Reverse fly machine for 10-12 reps for 4 sets
   4. Pulldown two arm cable (simulating pull ups) for 8-12 reps for 3 sets changing grip widths
   5. Back extension on Swiss ball / locked off passive machine / bench for 10-15 reps at 3 sets
3. Legs (21 sets total)
   1. Leg extension machine for 10-20 reps for 3 sets to warm up and connect with my thigh muscles
   2. Hamstring curl machine for 10-20 reps for 3 sets also to warm up my hamstrings and butt muscles if possible
   3. DB Squats for 12-20 reps for 4 sets changing the angle of my feet and squat movement for each set
   4. Calf Press with dumbbells or machine for 15-20 reps for 4 sets to recover from squats and connect with calf muscles
   5. DB Reverse Lunge or similar for 20-30 reps total for 4 sets to challenge butt muscles and balance focus
   6. Captain’s chair leg lifts or knee’s to elbow’s sit-ups for 20 reps and 3 sets
4. Recovery Day (if needed)
   1. I logon to the Thrive Dojo and pick 1-3 Prehabbing track(s) that feel relevant to what hasn't recovered in my body yet
   2. I walk 15,000+ steps to the best of my ability that day
   3. I still try to jog a bit and get blood moving faster than a walk
   4. I stay standing as much as possible

1. Little to no dairy other than butter or ghee
2. Little to no gluten
3. Little to no soy
4. I steer away from corn, peas, breads (even if gluten and dairy free)
5. I eat organic, grass fed, cage free, etc as often as possible
6. I eat lots of good fats but no more than 3 servings per meal
7. I have clean carbohydrates at least every other day or 1+ servings every day
8. >100g protein from whole food sources
9. I focused on whole food sources, eating less often yet larger meals
10. I drank Keto//OS NAT or a Keto UP every day, sometimes one of each
11. I slept 7+ hours per day to the best of my ability

Now, a week after finishing the 10 Day Challenge I feel like the ultimately kind and sharp Skip Kelly I knew a couple of years ago is back in full force, helping inspire the world one action at a time.

When I'm not being tackled by the kiddos I'll spend some time writing beautiful answers (or more questions) for you.

Here's the page for each month's challenge: https://www.prehabdojo.com/10daychallengepage 

You make me want to THRIVE!

Skip Kelly