Excessive stress occurs when the demands made on an organism exceed that organisms reasonable capacity to fulfill them.Hans Selye
The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. Click here to learn about the UpRight Movement Principles.
- Tissue Health
- Daily Readiness Monitor
- Daily Regeneration Monitor
- Daily Readiness Manager
- Daily Readiness Index
- User Guide
Sleep: 8 – 10 hrs. per night
Deep Wave Sleep – Physical Regeneration
- Hormone Management – anabolic (GH) vs. stress (cortisol)
- Tissue repair
REM Sleep – Mental Regeneration
- Focus, alertness
- Synapses are ingrained
Awake with the sun, and get sun exposure in the morning for 15 minutes and again later in the afternoon
Make your bedroom like a cave – dark and cool, with cell phone, computer, TV off, and asleep by 10PM
Breathing to Balance the Autonomic Nervous System (ANS)
- While performing breathing exercises, inhale through nostrils and exhale through pursed lips.
- To achieve high levels of performance all day, it is important to balance the ANS by breathing, sleeping and eating properly.
|EVENT||Breathing Tempo • IN – HOLD – EXHALE (Seconds) X = Explode|
|Wake Up Tired||6 – 2 – X|
|Wake Up Anxious||6 – 4 – 10|
|Periodically During Day||4 – 2 – 6|
|Moments of Anxiety||6 – 4 – 10|
|Moments of Tiredness||4 – 0 – X|
|Meditating||8 – 4 – 12|
|Before Meals||4 – 2 – 6|
|Bedtime||6 – 4 – 12|
Primitive Postures of Restoration/Recommended Routines/Self-Massage – To Be Performed Daily
- Rest in the Primitive Postures of Restoration, perform recommended Routines, as well as Self-Massage
To improve muscle tissue health, the Primitive Postures of Restoration, Recommended Routines and Self-Massage should be practiced daily. This can help promote improved tissue repair, muscle length-tension relationships, physical stability, and athletic performance. Optional: Hydrotherapy: The use of water for recovery, pain relief, is used to increase circulation, decrease inflammation, calm the nervous system, decrease stress, and help with regeneration.
- Cold Plunge: 50 – 55 °F for 6 min. for 200 lbs. or less. 15 min. for 300 lbs. or more
- Contrast Plunge/Shower: 3 min. Cold showering alternating with 3 – 5 min. of Hot showering
- Hot Mineral Salts Bath: 97 – 104 °F
**Avoid long, slow, distance running – it causes stiffness, overuse injuries, and decreases power.
FUEL – BUILD – PROTECT – PREVENT – HYDRATE
Protein: .5 – 1 gram per lb. of body weight (Choose Organic Pasture Raised)
- Amino acids found in protein are the building blocks of muscle.
- If protein is not the primary macro – nutrient, then it does not count as a quality source of protein.
- Best choices: Turkey, Chicken, Fish, Beef, other meats, and Whole Eggs
- Other good options: Low fat/whole fat cottage cheese and Greek yogurt
- It is very difficult to get 1g / lb. – it is important to get a good breakfast, and plan quality snacks.
Vegetables: Quantity – 8 servings / day Variety – 5 to 6 different colors (Choose Certified Organic)
- Great source of nutrients, antioxidants, and fiber.
- Help to buffer blood pH – acidic environments break down tissue, basic environments are good for rebuilding tissue.
- Fish Oil: Men = 3g EPA + DHA / Day Women = 1g EPA + DHA / Day
- Avocados, Olive Oil, Coconut Oil, Almonds, Walnuts, Macadamia nuts
Hydration: .5 – 1 oz. of Water per lb. of body weight
- Water that is filtered is best. Tea and coffee do not count. Avoid liquid calories (juice, soda, alcohol, etc.)
*Time-Restricted Eating – eat majority of food during the first half of the day, and less closer to sunset.
*Avoid “White” Foods – protein and veggies are nutrient dense. “White foods” such as bread, pasta, rice, potatoes have very little nutritional value, and are converted to sugar very quickly. Minimize consumption of processed-grains, sugars and artificial sweeteners.
# Of Locations & Intensity of Each Location (Rate 0-10):
# Of Locations & Intensity of Each Location (Rate 0-10):
Limbic & Emotional
*An Above Morning Heart Average is the principle-determining factor to your level of readiness.
*When first using the Daily Readiness Monitor, establish a baseline after the first week of monitoring. Once a baseline total has been established, emphasize that the totals stay as close to the green as possible. If you experience two days in a row where the total increases above the baseline* (*based on the last 7 days) take at least one day of total rest.
The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see UpRight Movement’s Regeneration Guidelines.
Download “Daily Readiness Monitor”
Download “Daily Readiness Monitor Troubleshoot”
Download “Physiological Load Options”
Download “Balancing Stress Training”
Download “Stress and Training”
Visited and/or visualized a beautiful, peaceful landscape like a beach or forest. Engaged all my senses (sight, hearing, smell, taste, and feel).
Performed or observed a random act of kindness.
Shared time with a friend, loved one and/or pet.
Wrote or drew in “gratitude journal”.
Relaxed and Grateful while eating nourishing food.
Exercise was enjoyable with Positive Self-Talk. If did not exercise was happy with Positive Self-Talk.
Performed breathing exercises for an approximate combined total of 5-20 minutes today.
Awoke with the sun.
Sun exposure in the morning for 15 minutes and again later in the afternoon.
Avoided caffeine after 12 PM.
Avoided Alcohol and Minimized Sugar and Grain Consumption, especially close to bedtime.
Started winding down 2 hours before bedtime and dimmed the lights in the house, (incl. TV and Computers).
Made bedroom dark and cool.
Fell asleep by 10 PM.
Slept for 8-10 Hours.
Rested in the primitive postures of restoration.
Performed recommended routines.
Drank .5 – 1 oz. of Water per lb. of body weight.
Ate Breakfast soon after awakening. Most of my food was eaten during the first half of the day, and less closer to sunset.
Chewed my food thoroughly.
Ate a portion of animal protein and fat consisting mostly of Omega-3s, with each snack and meal.
Ate 4-8 servings of vegetables throughout the day.
Ate 3-6 different colored vegetables during the day.
Ate no more than 2 servings of fruit.
Ate minimally processed whole fresh foods.
Kept sugar intake to less than 25 grams.
Avoided artificial sweeteners.
Had minimal processed-grains.
Had no more than 1 cup of coffee or tea.
Had no soda, energy drinks, or fruit juices.
Had no alcoholic beverages.
Had no nicotine and/or narcotics.
Download “Daily Regeneration Monitor Troubleshoot”
Download “Daily Regeneration Monitor”
My Thoughts, Actions, and Habits are supportive of my Goals.
I Mentally Rehearsed the success of my goals.
I practiced Positive Self-Talk about my goals.
I performed breathing exercises for an approximate combined total of 5-20 minutes today.
I shared time with a friend, loved one and/or pet.
I drank .5 – 1 oz. of Water per lb. of body weight, ate quality, fresh, nourishing whole foods rich in Omega-3s, colorful vegetables, and minimized consumption of processed-grains, sugars and artificial sweeteners. Most of my food was eaten during the first half of the day, and less closer to sunset.
I slept by 10 PM for 8-10 Hours.
I got sun exposure in the morning and/or afternoon, and/or enjoyed a relaxing walk (preferably in nature).
I rested in the primitive postures of restoration.
I performed my self-massage and recommended routines.
Download “Daily Readiness Manager Troubleshoot”
Download “Daily Readiness Manager”
The recommended developmental phase and training intensity for each Daily Readiness Index level is: Sub-Optimal: Fundamental: Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion/Extension, Short Foot Posture. 0-40% and or 1-20 min. training session duration. Fair: Transitional: Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling. 40-60% and or 20-40 min. training session duration. Optimal: Functional: Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping. 60-80% and or 40-60 min. training session duration. Focus on keeping your totals as close to the green as possible. If you experience two days in a row where your Daily Readiness Index decreases take at least one day of TOTAL rest. If your Daily Readiness Index keeps decreasing, take a step back and correct whatever needs to be corrected. It may be: mindset, self-time, water consumption, sleep quantity, sleep quality, food quality or type, meal timing, movement (too little or too much). Keep your Daily Readiness Index as high as possible and soon you will be feeling consistently great. For further assistance see UpRight Movement’s Regeneration Guidelines.
Download “Daily Readiness Index Troubleshoot”
Download “Daily Readiness Index”
- MEDICAL DIAGNOSIS
- SPECIFIC STRENGTH & POWER GOALS
- INCREASED PHYSICAL ACTIVITY
- DIGESTIVE ISSUES
- INCREASED STRESS
- KNOWN NUTRITION DEFICIENCY
*This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
If you are you looking to heal your gut, our 30 Day Gut Healing Kit is the perfect supplement to an anti-inflammatory diet such as Paleo, GAPS, SCD, SIBO, Body Ecology, etc.
ABOUT THE 30 DAY GUT HEALING KIT
WHAT DOES THE KIT INCLUDE?
Each kit contains:
- 30 days bone broth in 10 easy-to-store, resealable containers
- 30 coconut cream chai flavored gelatin gummies for coffee/tea or snacking
- 30 berry & mint or green tea & ginger flavored gelatin gummies for snacks
- 15 soup “packs” consisting of dehydrated veggies – just add broth to make into an instant meal
- Tips & Tricks to help your 30 day gut reboot
- e-cookbook featuring 25 gut healing recipes by Paleo By Season author, Peter Servold
WHAT ARE THE BENEFITS OF BONE BROTH?
Broth is considered to be both a food and a medicine! It’s known to heal the skin, gut, GI tract, aid in digestion or help you beat that cold you’ve been suffering from. Because broth is an extract of connective tissue, it is great for ailments affecting, joints, bones, lungs, muscle and blood. Incorporating bone broth into your established eating patterns can yield tremendous medicinal effects. A cup a day keeps the doctor away!
“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon, Weston A. Price Foundation
Vital Choice is a trusted source for fast home delivery of the world’s finest wild seafood and organic fare, harvested from healthy, well-managed wild fisheries and farms. We back that claim with our 100% Guarantee … if you’re not delighted, we’ll gladly replace or refund your purchase! Leading health and wellness experts endorse Vital Choice as a leading source of pure, healthful, sustainable foods of exceptional quality … including our pioneering omega-3 wild Alaskan salmon oil supplements of rare “whole food” character. We capture the fresh-caught quality of fine, sustainably harvested Alaskan salmon and other Alaskan and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest. The fisheries that supply most of our seafood are certified sustainable by MSC (look for their blue logo) or the State of Alaska, or are widely considered sustainable. And to further support lives of health and sustainability, Vital Choice offers selected Organic, Natural, and Kosher foods, picked for their superior nutritional and culinary qualities.
The Vital Choice Advantage Our overriding mission is to provide the highest quality, sustainably produced foods, and thereby promote our customers’ health and well-being.
Complete Protein – Complete You!
Bone Broth Protein is all-natural, GMO Free, low-carb, low-sugar, dairy free, soy free, grain free, Paleo-friendly and gut-friendly so anyone and everyone can use it. Bone broth protein is rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in the diet. These vital nutrients support a wide range of health benefits and body systems including: Gut And Immune System, Joints And Lean Muscle Mass, Skin, Hair And Nails, Metabolism And A Healthy Weight.
BONE BROTH PROTEIN IS SIMPLE AND EASY! SO WHAT ARE YOU WAITING FOR GET YOUR BROTH ON TODAY!
You Are What You Eat
The Thyroid Sessions
Animal protein and fats are the preferred resources that help with cell and hormonal integrity for the human body. Modern agriculture and processed foods is abstract to the long history and success of how our nomadic ancestors primarily ate. Perhaps for some this is the missing link, to their energy, bodyweight, and performance challenges. Not all Animal Protein and Fat is equal nor should it be feared. Learn from 24 of the leading experts on the topic of Paleo eating, established authors, researchers, educators, medical, and holistic practitioners. Receive answers to: Exactly which foods are allowed — and not allowed — on a paleo/primal diet? What are the most effective strategies for implementing this way of eating? What’s the best way to transition your family to the paleo lifestyle while keeping food fun for the kids…and the adults? How can you reset your hormonal system and put your body into fat-burning mode? Are the claims made by Paleo proponents always as scientifically sound as we think they are? What is gluten sensitivity and what are its connections to autoimmunity, bone loss, and muscle pain? What are the most effective strategies for troubleshooting the diet for those with digestive disorders? Is there any truth to the claims that the consumption of animal foods causes heart disease and other degenerative diseases? Can endurance athletes perform optimally on a paleo diet? Along with several other questions that you may have. You will have lifetime on-line access that is downloadable. The expert presentations are in multiple format of audio, video, and PDF transcripts, plus bonuses. Shop
MINDSET [PDF] Agreement [PDF] Declaration of Health and Fitness [PDF] Personal Success Meter [PDF] Life Performance Outline [PDF] Mindfulness [PDF] Reflect [PDF] Center [PDF] Intention [PDF] Purpose [PDF] Positive Changes [PDF] Changing A Habit [PDF] The Habit Loop [PDF] New Habit [PDF] Willpower [PDF] Happiness [PDF] Stress [PDF] Why [PDF] Code Of Conduct [PDF] 3 min. Countdown [PDF] Wall Of Success [PDF] 1234 Health and Happiness [PDF] AM / PM Rituals [PDF]
Breathing Exercises [PDF] Regeneration Guidelines [PDF] Daily Readiness Monitor [PDF] Daily Regeneration Monitor [PDF] Daily Readiness Manager [PDF] Daily Readiness Index [PDF] Daily Readiness Manager Chart [PDF] Daily Regeneration Monitor Chart [PDF] Daily Readiness Manager Chart [PDF] Daily Readiness Index Chart [PDF] Daily Readiness Monitor Troubleshoot [PDF] Daily Regeneration Monitor Troubleshoot [PDF] Daily Readiness Manager Troubleshoot [PDF] Daily Readiness Index Troubleshoot [PDF] HRV (Heart Rate Variability) Troubleshoot [PDF] Physiological Load Options [PDF] Balancing Stress Training [PDF] Stress and Training [PDF] Daily Recommended Guidelines [PDF] Body Scan [PDF] Sleep Guide [PDF] Sleep and Performance [PDF] Sleep / Wake Cycles [PDF] 3 Measurements Of Fatigue [PDF]
Food For Life [PDF] Eat The Rainbow [PDF] Hydration [PDF] Eat Real Food [PDF] Food Pyramid [PDF] Stressed [PDF] Inflammation [PDF] Bone Broth [PDF] Meal Times [PDF] You Are What You Eat [PDF] Digestion [PDF] The No-Diet Diet [PDF] Never Cut Calories [PDF] Rules To Live By [PDF] Daily Nutritional Strategies [PDF] Metabolic Type Test [PDF] Carbohydrate Type [PDF] Protein Type [PDF] Mixed Type [PDF] Metabolic Type Nutrient Requirements [PDF] Metabolic Type Tachometer [PDF] Metabolic Type Rotation Diet [PDF]
Developmental Goals and Phases [PDF] Training Curve [PDF] Neurodevelopment [PDF] Developmental Milestones [PDF] Fundamental Transitional Functional Levels [PDF] Bio-Motor Skills [PDF] Performance Training Continuum [PDF] Pillar 101 [PDF] Pillar Prehab [PDF] Movement 101 [PDF] Self-Limiting Correctives [PDF] 1234 GO [PDF] Exercise Balance [PDF] Self Massage [PDF] Beighton Test (Hypermobility Screen) [PDF] Primitive Postures of Restoration [PDF] Pre / Post Sleep Routine [PDF]