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Regeneration Guidelines | UpRight Movement F

Regeneration Guidelines: Recovery and Training are Interdependent

Aid your Recovery, Health and manage Stress so you can Feel Better, Move Better, and Perform Better!

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.

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

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.


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.

Healthy Fats:

  • 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.


Muscle Soreness

# Of Locations & Intensity of Each Location (Rate 0-10):

Joint Soreness

# Of Locations & Intensity of Each Location (Rate 0-10):

Musculoskeletal Misc.



*An Above Morning Heart Rate Average is the principle-determining factor to your level of readiness.

Limbic & Emotional

Low Priority: 60-80%
Moderate Priority: 40-60%
High Priority: 0-40%

*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”

Daily Readiness Monitor

Download “Daily Readiness Monitor Troubleshoot”

Daily Readiness Monitor Troubleshoot

Download “Physiological Load Options”

Physiological Load Options

Download “Balancing Stress Training”

Balancing Stress & Training

Download “Stress and Training”

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.

Performed self-massage.


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.

Sub-optimal: 0-48
Fair: 49-81
Optimal: 82-99

Daily Regeneration Monitor Chart

Download “Daily Regeneration Monitor Troubleshoot”

Daily Regeneration Monitor Troubleshoot

Download “Daily Regeneration Monitor”

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.

Sub-optimal: 0-4
Fair: 5-7
Optimal: 8-10

Download “Daily Readiness Manager Troubleshoot”

Daily Readiness Manager Troubleshoot

Download “Daily Readiness Manager”

Daily Readiness Manager

Click on the appropriate values to highlight:

= Sub-Optimal
= Fair
= Optimal
Daily Readiness Monitor
Daily Regeneration
HRV (Heart Rate Variability)

Daily Total:

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”



*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.

The line of  THORNE Performance Nutrition branded products has been discontinued and rebranded under one of the most respected supplement companies in the world, the Thorne Research line of products. These are the same great products as before — just with a different label. Power Your Recovery, Health and Performance with THORNE RESEARCH: Sports Performance!

Pete's Paleo 30 Day Gut Healing Kit

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.



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



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

Shop Pete's Paleo For those who are short on time, and want great tasting high quality healthy meals. Buy Pete’s Paleo ready-to-eat Paleo meals! ABOUT PETE’S PALEO What distinguishes Pete’s Paleo from other meal delivery services? Great question! Here’s the deal. Pete is a classically trained chef from Le Cordon Bleu and has worked in the restaurant industry for over 15 years. He is an artist and food is his medium. Given that Pete’s Paleo puts a high importance on using seasonal ingredients, Pete takes pride in ensuring that each time that specific ingredient makes an appearance on our menu during the season, it’s treated differently each time – different spices and cooking methods – so that you’re not bored and everything tastes different each week! Pete’s Paleo has direct relationships with our farms and ranches. We believe it’s important to know who is responsible for providing the food that we cook for each of you. We are cooking produce that was harvested out of the ground that day (sometimes the day before). Produce at the pinnacle of freshness means more nutrients for you! And yes of course, all of our meals are completely gluten free, dairy free, soy free and we don’t use sweeteners of any kind (even natural).
Shop Whether you’re injured, need to heal your gut fast, build muscle, need more natural sources of minerals and electrolytes in your diet, or simply want to drink, sip and cook with some the most nourishing liquid food on the face of the planet, this organic bone broth is the ultimate done-for-you solution. Creator of The Brothery bone broth and Executive Chef Lance Roll puts his 20-year diverse culinary career and education as a health and nutrition professional into each special batch of bone broth to create the healthiest broth on the face of the planet – which is then quickly frozen and shipped to your door for the ultimate, easy bone broth experience. So now even if you don’t have the time or resources to make your own bone broth, it’s now done for you and shipped anywhere in the continental US. Each batch of flavorful, nourishing, bone-growing, muscle-building and body and gut-healing organic bone broth from The Brothery is made in small batches using locally-grown, organic produce and free-range, humanely-raised meats and poultry – so you get no harmful hormones or toxins in your nourishing broth.

All-natural collagen source

Kettle & Fire bone broth is made with bones from organically raised chickens or cattle, then slow simmered for a solid 24 hours with organic vegetables, sea salt and herbs. All that simmer-time extracts insane amounts of protein, not to mention glycine, glucosamine, calcium, magnesium, phosphorus, and potassium. That’s a long list of goodness, all of which your body converts into energy, stronger muscles, and a more effective immune system. Bone broth is also an amazing source of collagen, which is great for your skin, hair, nails and bones.


Vital Choice 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.

Shop US Wellness Meats Founded by lifelong farmer John Wood, U.S. Wellness Meats grew out of John’s realization that there was a unique way of raising cattle for a growing niche of U.S. consumers who were beginning to understand the health benefits of CLA and omega-3s from free-range meat. A fifth-generation farmer, John was used to thinking like his ancestors and his neighbors when it came to raising animals. In a nutshell, this old method meant growing the animal on pasture, feeding them grain in confinement for the final four months, and then selling them off to a big animal processor when it was time for them to be harvested. But with a little experimentation, he discovered the old method might not be the only method. In 1997, 1998 and 1999, John raised animals on a 100% forage diet and had the proof he needed: there was another way to get tender and exquisite-tasting beef, lamb, bison, goat and dairy products. One of the key secrets of the new model? Keeping the best quality forage in front of animals on a daily basis with a rotation grazing sequence. This traditional method mimics how buffalo grazed in North America for centuries, and it is the critical difference between 21st-century grass-fed and the old 1950’s model.

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 loaded with type 2 collagen and also contains vital minerals, including potassium, magnesium, calcium, selenium, glycosaminoglycans (GAGs), hyaluronic acid, glucosamine and chondroitin. It’s high in proline and glutamine– which are amino acids that support the digestive system. Power Your Recovery, Health and Performance with Bone Broth Protein!

THORNE Lab Testing

THORNE, the leader in direct-to-consumer lab testing, created a series of lab testing packages to monitor and measure your body’s potential to perform. Analyzing the physiological markers in your blood is a fast and effective way to create your own benchmarks and measure the impact of the lifestyle and nutrition changes you’re making to reach your goals. The more you know about your body from the inside out, the more you can fine-tune your performance strategy.

Power Your Recovery, Health and Performance with THORNE Labs!



WellnessFX BASELINE: Improve What You Can Measure

WellnessFX Baseline

Our flagship Baseline package empowers you to understand and improve your underlying health by combining advanced biomarker analysis with an intuitive health dashboard to track your results. Include a 20-minute nutritionist consultation for personalized recommendations you can implement immediately. 

Notable Markers

Vitamin D:

Over 50% of people are deficient in vitamin D, which can hinder calcium absorption, compromise the immune system and increase the risk for chronic diseases such as heart disease and cancer.


Considered one of the best indicators for pre-diabetes, HbA1c measures your average blood sugar over the last few months, instead of the last few days.


Apolipoprotein B is the protein in bad LDL cholesterol that helps particles bind to and clog blood vessels. Apo B increases this clogging, so your Apo B level may be a better indicator of cardiovascular risk than even LDL cholesterol.

Power Your Recovery, Health and Performance with WellnessFX Labs!



WellnessFX PREMIUM: The Deluxe Deep Dive

WellnessFX Premium

WellnessFX Premium, our most comprehensive and exclusive diagnostic package yet, gives you VIP-level access to every biomarker we offer, including Performance, Advanced Heart Health, Advanced Thyroid, Omegas, systemic inflammation, and male/female complete reproductive health hormones.* Add a 40-minute consultation with a certified physician for an in-depth assessment of what’s happening inside your body, including concierge-level recommendations for optimizing your unique biochemistry. 

Notable Markers

Omega-3 Fatty Acids:

Higher levels of omega-3s are reported to reduce the risk of cardiovascular disease, rheumatoid arthritis, diabetes, and depression.

Free T4:

Going beyond TSH, this test indicates abnormal levels of free thyroxine in the bloodstream, which can have a negative effect on the body’s function.


A protein produced by the liver, fibrinogen helps stop bleeding by promoting clotting in the blood. However, increased levels of fibrinogen can indicate inflammation and an increased risk of cardiovascular disease.

Power Your Recovery, Health and Performance with WellnessFX Labs!



WellnessFX WOMEN’S HEALTH: Take Charge Of Your Health

WellnessFX Women's Health

For the first time ever, take control of your reproductive health with an in-depth look at your reproductive hormone and nutrient levels. This extensive package of women’s health biomarkers is available outside of a doctor’s office for less than you’d pay at a specialty clinic. Not ready for baby? Healthy hormone levels lead to optimum sleep, energy, mood, longevity, and more.

Notable Markers


Progesterone is primarily a female sex hormone that, like other hormones, influences mood, fertility, and metabolism.


This is an essential vitamin in the production of many cells, including red and white blood cells. Healthy folate levels support nerve function, bone and brain health, and helps prevent serious birth defects of the spinal cord and brain.


Ferritin is an important protein that binds to iron before its used to make new red blood cells. The amount of ferritin in the blood shows how much iron is stored in the body; too much is a sign of inflammation and disease, too little suggest iron deficiency.

Power Your Recovery, Health and Performance with WellnessFX Labs!



WellnessFX ADVANCED HEART HEALTH: Assess Your Cardiovascular Health

WellnessFX Advanced Heart

We now offer an even deeper look into your overall heart health: Our new Advanced Heart Health specialty package. This comprehensive deep dive includes Cardio IQ™ Lipoprotein Profile and a series of advanced lipid and inflammatory diagnostics. Not only will you see all particle sizes and counts, but you’ll get a basic overview of other cardiovascular health indicators including fatty acids, inflammation, and more.

Why is this important?

Knowing total LDL only shows part of the picture. When it comes to cardiovascular risk, higher numbers of smaller, more dense particles increase your cardiovascular risk, compared to lower numbers of larger, less dense particles. Therefore, those with patterns of higher counts of smaller particles have a more concerning lipoprotein profile than those with less particles with greater size.

Notable Markers

Cardio IQ™ Lipoprotein Profile:

This panel identifies various lipid particle numbers and sizes through ion mobility fractionation. Ion mobility offers the only direct measurement of lipoprotein particle size and number.

Power Your Recovery, Health and Performance with WellnessFX Labs!



WellnessFX E-CHECKUP: Take Control Of Your Health

WellnessFX e-Checkup

Take control of your health with our basic e-Checkup package, which includes 25+ biomarkers measuring cholesterol, complete blood count, organ function, thyroid, and more. A physician will review your lab results and notify you of any critical values. No appointment necessary. No waiting rooms. No referrals or co-pays required.

Notable Markers


A blood glucose test measures the amount of glucose, or sugar, in the blood. While glucose is the primary source of the body’s energy, chronically elevated levels can lead to diabetes and cardiovascular disease.

TSH (thyroid-stimulating hormone):

The most common and officially recognized test to evaluate your thyroid. This overall measure of thyroid stimulation measures imbalances that could affect metabolism, weight, mood and temperature control.

Power Your Recovery, Health and Performance with WellnessFX Labs!


WellnessFX PERFORMANCE: Maximize Your Athletic Performance

WellnessFX Performance

If you want to take your health and performance to the next level, you need to equip yourself with the right information. WellnessFX Performance builds on our Baseline assessment by adding biomarkers for performance hormones, advanced nutrients, and metabolism. Depending on your location, you may also choose to include a 40-minute consultation with a certified physician to formulate a highly customized plan for improvement.

Notable Markers


Testosterone deficiency has numerous effects on muscle growth, fat storage, mood and libido.


Magnesium is required for muscle contraction, energy use, protein production, enzyme function and bone strength, but is not made by the body itself.


Folate deficiency can hinder cellular and tissue development and can affect several aspects of performance, like decreased energy.


IGF-1 encourages the body to build muscle and burn fat. It plays a key role in promoting and maintaining muscle mass and brain function.

Power Your Recovery, Health and Performance with WellnessFX Labs!



WellnessFX ADVANCED THYROID: Perform Your Best

WellnessFX Advanced Thyroid

Over 10% of the U.S. population will have a thyroid condition at some point in their lifetime. Of those with thyroid disease, 60% are unaware that they have it. Thyroid imbalances are traditionally difficult to identify and diagnose, so WellnessFX has addressed this growing need. This product will help identify and improve thyroid challenges, especially for women. The information you learn here can put you on track to higher energy, better sleep, and better weight management.

Notable Markers

T3 & T4:

These are essential to metabolism and are both heavily influenced by iodine. They allow you to analyze and modify your body’s efficiency in regulating energy, enabling you to enhance weight loss and decrease weight gain.

Power Your Recovery, Health and Performance with WellnessFX Labs!


WellnessFX OMEGAS: Optimize Your Omega Ratios

WellnessFX Omegas

Optimal levels of omega fatty acids have been shown to reduce the risk of cardiovascular disease, cancer, dementia, and many other inflammatory diseases.

Measure your cardio-protective omegas with the all-NEW Omega Diagnostics. This option measures your fatty acid levels, identifies the percentage of EPA, DHA, and arachidonic acid, and calculates ratios that can help determine the severity of any imbalance.

Notable Markers

Omega-3 Fatty Acid:

Higher levels of omega-3—especially EPA and DHA— are reported to correlate with reduced risk for cardiovascular disease, rheumatoid arthritis, diabetes, and depression.

Arachidonic Acid:

The ratio of arachidonic acid to omega-3s, can help determine the level of inflammation in the body.

Power Your Recovery, Health and Performance with WellnessFX Labs!



Recommended Reading:

You Are What You Eat

CHEK Institute You Are What You Eat

Your Are What You Eat

Presented by Paul Chek

8 Audio CDs and 1 CD-ROM with e-manual in PDF format

This informal discussion with Paul Chek highlights issues to consider when selecting the foods we consume. As Paul points out, our bodies replace millions of cells each day, as our tissues turn over continually. These new cells are made out of the building blocks that come from our food and drink. Do you want your bones, muscles, eyes and hair to be made from low quality fast food or nutritious organic produce?

Paul talks about these ideas and more in this informative and entertaining audio program. He discusses research, uncovers controversies and provides suggestions on the following areas:

  • Organic vs. commercially raised foods
  • Cooked food vs. raw food
  • Food processing and food storage
  • Food packaging
  • Genetically modified foods
  • Food irradiation
  • Fiber, colon health and detoxification
  • The pros and cons of grains
  • Alcohol
  • Dairy
  • Animal products, eggs and seafood
  • Fats and oils
  • Sugar
  • Salt
  • Water
  • Microwave ovens

The program comes complete with a manual which shows you how to highlight action items for yourself, and has a comprehensive list of references and useful resources.


What an accomplishment ! This audio course is absolutely fantastic. Thank you for doing such a tremendous service in putting this all together in such a magnificent, elegant CD course. It will benefit the lives of literally millions of people. — William Wolcott, Author of The Metabolic Typing Diet



Flatten Your Abs Forever

Flatten Your Abs Forever

Flatten Your Abs Forever

Presented by Paul Chek

1 DVD, 120 min (lecture)

Everyone, especially females, dreams of flat abs. But all too often we see little or no result from exercise or dieting – the dreaded pooch remains despite being able to perform hundreds of crunches! So what can be preventing you or your clients from seeing the results you expect to get? In this lecture, Paul Chek will explain the common problems and issues that must be addressed in order to reach the goal of flat abs, including ineffective exercise programming, poor nutritional habits, hormonal imbalances, gynecological and gastro-intestinal disorders and more.



How to Eat, Move and Be Healthy!

How To Eat Move And Be Healthy

How to Eat, Move and Be Healthy!

By Paul Chek

This best-selling book reveals techniques and secrets previously available only to Paul Chek’s clients and students. In How to Eat, Move and Be Healthy! Chek shares his approach to achieving a healthy, balanced lifestyle while dropping pounds and reshaping your body.This book will help you identify your individual needs and explain how to address issues that may be preventing you from looking and feeling your best. Paul reveals fascinating research and airs controversial topics while providing practical suggestions for achieving peak vitality. How to Eat, Move and Be Healthy! contains a proven four-step program that has helped thousands of people achieve their health and fitness goals.



The Digestion Sessions

The Digestion Sessions

The health and function of our body begins from the inside. Perhaps for some this is the missing link, to their immune and skeletal muscular challenges.

25 Experts Team Up to Reveal How You Can Resolve Your Digestive Issues, Including Gas, Bloating, Constipation, Diarrhea, IBS and More FOR GOOD, So You Can Move On with Your Life!

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.


The Thyroid Sessions

The Thyroid Sessions

The energy and hormonal balances of our body is greatly influenced from the health and function of the thyroid. Perhaps for some this is the missing link, to their energy and bodyweight challenges.

Finally Learn the Formula for Healing Your Thyroid from 24 of the World’s Most Renowned Thyroid Experts, So You Can Move on with Your Life!

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.



Paleo Summit

Paleo Summit

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

Real Food Summit

Real Food Summit

The energy, structural integrity, and function of our body is greatly influenced from the health of the food we consume, which we bio-accumulate. Perhaps for some this is the missing link, to their energy, bodyweight, and performance challenges.

Food DOES NOT Have to Be as Complicated as We Make It! Now You Can Learn Exactly How and What to Eat from Some of the Very Best Farmers, Nutritionist, and Researchers on the Planet!

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.


Real Food Conference

Real Food Con

The quality and rate of regeneration abilities of our body often relate to health and performance. What we eat supports the estimated 15-70 trillion cells that make up the human body. Perhaps for some this is the missing link, to their energy, bodyweight, and performance challenges.

Learn from 29 of the world’s boldest, most sought-after natural health authors, researchers, speakers and teachers present real food solutions for accelerated fat loss, reversing aging, and living disease-free…

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.









Topics covered: Unhealthy grains; good fats/bad fats; paleo versus vegan diet; vitamins; minerals; herbs; homeopathy; cancer; heart disease; diabetes; detox; depression; antioxidants; enzymes; drinking water; fluoride; chlorine; mold; cholesterol; hormones; vaccinations; root canals; mercury fillings; electromagnetic radiation; cell phones; and much more!


Precision Nutrition Encyclopedia of Food

Precision Nutrition Food Encyclopedia

Precision Nutrition’s Encyclopedia of Food is a collection of nutrition information and healthy food recipes. New foods and recipes are added regularly, so make sure to sign up for updates!


Beautiful Practice

Beautiful Practice

Beautiful Practice:

A Whole-Life Approach to Health, Performance and the Human Predicament

By Frank Forencich

As we all know, today’s world presents us with an unprecedented set of perplexing challenges: habitat destruction, lifestyle disease, crushing stress, fragmented attention, anxiety and social conflict. Our bodies are suffering, our minds are confused and our spirits are in turmoil. We need knowledge and understanding, but we also need experience, participation and engagement. In other words, we need a practice. Beautiful Practice is a multi-disciplinary guide to the art of living skillfully and mindfully in the modern world. This book will lead you through a progressive series of lessons, each designed to reveal one crucial aspect of living our beautiful adventure. Use these lessons to develop a personal practice, refine an existing program or create a new practice from scratch. This book is for trainers, coaches, classroom teachers, yoga teachers, martial artists, professionals, managers and parents; the ideas in this book will enhance your efforts in any discipline. So please join in. Sweep the dojo, empty your cup, bow to the mat and let’s begin.





What the All Blacks Can Teach Us About the Business of Life

By John Kerr

The All Blacks are the world’s most successful sporting outfit, undefeated in over 75% of their international matches over the last 100 years. What is the secret of their success? And what can we – as individuals, companies and teams – learn from them?

A values-based, purpose driven culture is a foundation of the All Blacks’ approach and sustained success… In fact, in answer to the question, “What is the All Blacks’ competitive advantage?” key is the ability to manage their culture and central narrative by attaching the players” personal meanings to a higher purpose. It is the identity of the of the team that matters – not so much what the All Blacks do, but who they are, what they stand for, and why they exist.”

Revealing the winning secrets of the All Blacks, LEGACY tackles a number of fundamental issues facing leaders in all fields: How do you create a high performance culture? How do you maintain world-class standards, day after day, week after week, year after year? How do you handle pressure? What is the secret of sustained success? How do you deal with the pressure? And what do you leave behind you after you’re gone? What’s your legacy?

The 15 Lessons in LEGACY are:

  1. Sweep the Sheds: Never be too big to do the small things that need to be done
  2. Go for the Gap: When you’re on top of your game, change your game
  3. Play with Purpose: Ask “Why?”
  4. Pass the Ball: Leaders create leaders
  5. Create a Learning Environment: Leaders are teachers
  6. No Dickheads: Follow the spearhead
  7. Embrace Expectations: Aim for the highest cloud
  8. Train to Win: Practice under pressure
  9. Keep a Blue Head: Control your attention
  10. Know Thyself: Keep it real
  11. Sacrifice: Find something you would die for and give your life to it
  12. Invent a Language: Sing your world into existence
  13. Ritualize to Actualize: Create a culture
  14. Be a Good Ancestor: Plant trees you’ll never see
  15. Write Your Legacy: This is your time

In LEGACY, best-selling author James Kerr goes deep into the heart of the world’s most successful sporting team, the legendary All Blacks of New Zealand, to reveal 15 powerful and practical lessons for leadership and the business of life.



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]

Remote HRV (Heart Rate Variability) Monitoring [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]

Thank you for choosing UpRight Movement. It is an honor and responsibility to serve you- helping you be your best and to feel, move, and perform better. We have created a principle based support system within our site to help maximize your experience. The majority of colored text throughout this site are formatted as “click-able” links, which provide you with further information on the highlighted topic. We highly recommend you take advantage of the rich “Resources” Section where you will find our Daily Readiness Monitor, Daily Regeneration Monitor, Daily Readiness Manager, Daily Readiness IndexRegeneration Guidelines, Recommended Products and FAQs. UpRight Movement 101 blogs: Declaration of Health and Fitness and Force Multiplier: Life Performance Outline