Power
Month
Book&2CD
package: $32.95
Power
Month Overview
Power
Month Daily Action Plan Outline
Author's
Note
Overview
Power
Month is a comprehensive program to "Change Your Life" in
30 days. You will focus for one week each on four different areas
of your life: Diet, Exercise, Health and Personal Growth.
Each
week consists of five daily Action Plans - written material, an
assignment relating to the material and written exercises to reinforce
the lesson. The Action Plans provide bite-sized, realistic and
immediate steps you can take to improve in the four areas.
Power
Month covers the entire spectrum of healthy living, from healthy
dietary habits and food choices, proper goal setting, intensity
and workload control for exercise, stress awareness and management
and personal growth issues like time management, resolving conflict
and facing your fears.
The
goal of Power Month is to stimulate major lifestyle change during
a highly focused month of action and education. However, this
is not a regimented boot-camp approach with elements of deprivation,
restriction and obsession common with popular diet and exercise
programs.
Power
Month is the holistic answer to deprivation, obsession, restriction
programs that are popular in the mainstream diet/exercise industry.
Exercises like measuring food portions, counting calories, establishing
highly regimented meal times, etc. will likely generate short-term
results. Over the long term, humans will naturally revert to what
is most comfortable and psychologically pleasing to them. Any
program with elements of deprivation or restriction will not succeed
long term and likely have a rebound effect:
Power
Month is for real people with busy lives, commutes and careers,
kids and outside interests who like to enjoy some indulgences
and some fun and live a normal life. I take the motivational/inspirational
angle with common sense advice and a broad, simple, very realistic
and do-able overview of how to life a healthy, high-energy lifestyle.
Here
is why Power Month is a refreshing change from the many obsessive
life-change diet/exercise/health programs:
- No
hype, shortcuts or gimmicks: Power Month emphasizes the
process of leading a healthy, balanced lifestyle. When attitude,
philosophy and goals reflect the importance of enjoying the
activity and always living in balance, permanent results are
possible. With this approach, dietary and lifestyle changes
do not feel negative or stressful, they feel easy and
effortless. You are then able to break the frustrating
cycle of pursuing short-term, superficial results and enjoy
natural, long-term lifestyle change.
- User-friendly:
The Power Month format is 20 Action Plans - 5 days a week for
Diet, Exercise, Health and Personal Growth. Each Action Plan
will focus on a specific issue where you can notice immediate
benefits and promote long-term lifestyle improvement. Dividing
the program into convenient daily Action Plans prevents the
reader from feeling overwhelmed with an intimidating volume
of assignments or activities.
- Convenient:
The time commitment is minimal: a 30-day program with Action
Plans that require 10-45 minutes of your time each day. The
discipline and commitment you develop during this program will
generate amazing long-term benefits in every area of life: career
productivity, relationships, health, fitness and your enjoyment
of every single day.
Power
Month Daily Action Plan Outline
Power
Month is an intensive 30-day lifestyle transformation program.
The program is divided into four weeks that focus on one lifestyle
area:
- Week
1: Diet
- Week
2: Exercise
- Week
3: Health
- Week
4: Personal Growth
A
detailed Action Plan will be implemented five days a week (total
of 20 Action Plans with weekends off or used for makeup). These
Action Plans will lead to permanent improvements and habit modification
in each area. Although the duration of the program is short, the
intensity and discipline exercised for this period will lead to
permanent, dramatic lifestyle improvements. This follows the premise
that habit modification requires one month of focused effort.
Each
day you will embrace a challenge that has three components:
- Overview
- education and discussion about the lifestyle issue that will
be addressed
- Action
Plan - detailed instructions for how to tackle the daily
challenge
- Written
Exercise - journaling about the experience to enforce the
lesson and facilitate self-discovery
Upon
completion of Power Month, participants will be encouraged to
repeat daily Action Plans - or multiple days - for lifestyle issues
that are particularly challenging to overcome. In this way, the
material can serve as a template for permanent lifestyle improvement.
WEEK
1 - DIET
Day
1: Education
- How
to eat a healthy diet
- How
to follow your natural appetite
- Guidelines/philosophy
of healthy eating
Day
2: Eliminate Unhealthy Foods
- Dietary
culprits: refined carbs, hydrogenated fat, caffeine
- Study
food labels and remove from cupboards
- Discover
replacements for offending foods
Day
3: Healthy Shopping List
- Healthy
foods and healthy shopping techniques
- Prepare
list and purchase healthy foods
Day
4: Establish Healthy Dietary Habits
- Psychological
components of habitual behavior
- Healthy
vs. unhealthy habits
-
List habits to change
Day
5: Eat Meals Properly
- How
to prepare and eat three healthy meals
Day
6 and 7: Rest, Review, Read, Makeup
WEEK
2 - EXERCISE
Day
1: Fitness Assessment
- Conduct
aerobic function, flexibility and muscular endurance assessments
Day
2: Setting Goals
-
Goal setting strategy and lifestyle considerations
- Record
fitness, body composition and competitive goals
Day
3: Designing A Training Schedule
- Commitments
and periodization
- Prepare
annual training schedule
Day
4: Key Workouts Strategy
- Stress
and rest philosophy
- Aerobic
and anaerobic workout guidelines
- Conduct
Key Workout
Day
5: Active Recovery
- Importance
of recovery and workout guidelines
- Conduct
recovery workout
Day
6 and 7: Rest, Review, Read, Makeup
WEEK
3: HEALTH
Day
1: Energizing Morning Ritual
-
Importance of morning ritual (discipline, focus)
- Applied
techniques (yoga, breathing, meditation)
- Develop
customized, 10-minute morning ritual
Day
2: Create a Healthy Environment
- Unhealthy
environmental factors (air, commercial products, bad habits)
- Products
to aid health, prevent illness
- Take
measures to improve/create healthy environment
Day
3: Appreciate Nature
- Modern
lifestyle's disconnection with nature
- Eliminate
technology for one day (technology, news, transportation)
Day
4: Stress Awareness
- Definition
of stress and how it affects life
- Complete
stress level test
- Complete
plan to reduce stress factors
Day
5: Stress Management
- Stress
identification and coping techniques (breathing, attitude, change
environment)
Day
6 and 7: Rest, Review, Read, Makeup
WEEK
4: PERSONAL GROWTH
Day
1: Time Management
- Time
management stressors (disorganization, poor prioritization,
reactive stance)
- Prioritize
life responsibilities, obligations, desires
Day
2: Hollywood Day - Role Playing
- Breaking
barriers, becoming vulnerable in life roles (career, romantic,
parent, etc.)
- List
roles: description, assessment, future goals
- Action
Plan: role stretch
Day
3: Conflict Resolution
- Stress
of existing conflicts and importance of resolution
- List
existing conflicts, reasons, status
- Describe
and implement desired action
Day
4: Face Your Fears
- Fear
origins: past memories, self-esteem attached to outcome
- 3-step
process to face fears (Preparation, Confidence, Release Attachment)
Day
5: Personal Care Day
-
Psychology of giving and not receiving
- Benefits
of changing attitude
- Action
Plan: personal care
Day
6 and 7: Rest, Review, Makeup
Day
29, 30, 31 - Celebration and Journaling
- Celebrate
success
- Journaling
day
- Repeat
every quarter
- Action
Plan evaluation
- Repeat
key Action Plans
- Reevaluate
goals and priorities
- Complete
stress scoreboard
Author's
Note
What
are your credentials? This is a favorite question I am asked
by skeptical seminar guests or emailers. This question gives me
a chance to explain where I am coming from and disarm people expecting
to hear a recital of educational degrees and impressive job titles
for them to pass judgment upon. As a participant in Power Month,
your credibility is more important than mine. Will you
keep your commitments and be honest with yourself and the issues
you face in your life?
I
am not a doctor or nutritionist or psychologist. There are plenty
of books by doctors and other experts lining the bookstore shelves.
My role is primarily as a motivator. I convey information from
my personal experience and from expert and properly credited sources.
I come from the world of professional athletics, where I learned
the important lessons of health and peak performance that led
me to create the Power Month program, a program that has taken
15 years to research, prepare and offer to you.
I
gained credibility in the triathlon world by racing fast, but
more relevant is my role as a coach of amateur and professional
athletes, fitness enthusiasts and corporate workers - helping
them follow healthy, sensible lifestyle practices. I will help
you life your life like a champion athlete - caring for your health,
staying in balance, destroying self-imposed barriers and striving
for peak performance. That is the essence of Power Month and of
my credibility. Oh yeah, that and I have an economics degree from
UC Santa Barbara...
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