Pulse in the Park - Session 1 Notes
Maximum Results In Minimum Time
- Empowering You to Live A Life By Design, Not Chance -
Pulse Your Way To Optimal Health
Thank you again for taking time out of your busy schedules to join us in making the first ever Pulse In The Park such a great success. I truly hope you got something positive out of the experience. I certainly did.
As promised, here are some notes to help you understand and implement Pulse. Ideally, you will do this another 1-2 times during the week outside these training sessions to get the best results for burning fat and improving your overall fitness level.
Your nutrition is an extremely important part of this equation, since, as I said last night, you can not out train a poor diet, so start by reducing your reliance on refined, processed foods, working in as many whole foods into your approach as possible. It can have a huge impact on your results. Focus on fruits, vegetables, lean proteins and good fats. I’ll cover these topics more fully over the weeks to come. The main thing now is to become more conscious of what you are actually putting in your body.
Nutrition Tips for the week:
1. Eat minimally processed foods – rely on whole foods as much as possible.
2. Reduce, and ideally eliminate, sugary (including juice, which is typically nothing more than sugar water) and diet drinks from your day to day routine. That one change can have a significant impact on your health.
Finally, I strongly encourage you to start keeping a food and exercise journal. It helps you identify what you’re doing day to day and creates a certain level of personal accountability. Studies have indicated that Individuals that journal have much better results than those that don’t. Ideally, use something online, instead of hand written, particularly something with sharing capability. It makes it easier to review, should you want help in future.
Here are two options:
Penzu – this is a simple journal with a nice, clean interface. You can keep your food, exercise, thoughts for the day, all in one convenient place. The basic version is free.
If you want the ability to keep multiple journals for different areas of your life, then you can get the Pro version. Use this link to save 20% – Penzu Pro Discount.
My Fitness Pal - if you are more techie oriented and like seeing the numbers, then this one is for you. Don’t get hung up on calories though, as it’s not really a straight forward equation of calories in vs calories out – focus on quality.
I look forward to seeing you all again next week.
Health Coach Kayt
Expect Great Things, and Believe… you CAN!
Pulse Training Method – The Benefits and Theory
Rapid fat loss
Increased lung capacity
Improved Cholesterol profile
Boosts anti-aging human growth hormone (HGH)
Increases reserve capacity in your heart
Stimulates muscle growth
Encourages stronger bones
Increases insulin sensitivity
Improves energy levels
Improves immune function
Without realizing it, I have been at the forefront of some rather controversial research. For years I’ve been refining my training program to mimic what I want to achieve in life, which is working smarter, not harder. It didn’t make sense to me that we needed to exercise for extended periods of time to achieve optimal health, and I was coming across more and more information out in the health and fitness world to back up this theory. As a result, I’ve been reducing my training time over the past few years, while at the same time increasing levels of intensity.
In addition to adjustments in my training, I have been following, and advocating, a more natural, whole food approach to fueling my body, after realizing the huge impact that commercialization and processing has had on our overall health.
I firmly believe in this approach, and the science that backs it up, and share it with you in the hopes that you will arm yourself with the knowledge that you too can drastically change your life for the better, and in much less time than you ever thought possible……
Pulse Training Method – The Routine
Intensity, NOT Endurance, is the key to getting lean and super fit
The great thing about this type of training is that it works for everyone, whatever your starting point. If you can walk, you can benefit from this life-changing program.
The IMPORTANT thing to remember is to change the type of routine you do on a regular basis. For instance, using the example below, you might do one descending, one steady, and one ascending workout in the week. You will gain the most benefit by varying your program, which causes your body to adapt to the constant changes being placed on it.
Any number of modalities can be used, such as the use of a treadmill, bike, elliptical or rower. You must use your legs to get the best out of this approach. I do not recommend swimming for this particular type of training.