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Power Month is a 30-day program to Change Your Life with daily Action Plans that focus one week each on Diet, Exercise, Health and Personal Growth issues. Book/journal + audio CD's. A comprehensive and holistic approach to leading a healthy, balanced, athletic lifestyle.
154 page book/journal + 2 Audio CD's: $24.95
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
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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