1. LEVEL UP™ TRAINING IS A SYSTEMATIC WAY TO TRAIN, FOCUSING ON A SPECIFIC TOPIC EVERY MONTH.
Flexibility, Stability, Strength, Endurance, Hypertrophy, Speed, Power, Agility, Balance, Coordination, Reaction Time, Level Up Test.
The topic of Month 10 is COORDINATION:
Coordination is the ability to select the right muscle at the right time with proper intensity to achieve proper action. It not only requires activation of specific muscles, it also requires simultaneous inhibition of all other muscles in order to carry out the desired activity. Some people are more naturally coordinated, we know this, but it can also be enhanced in anyone through practice. The cerebellum is the primary center in the brain for coordination and the ability to execute smooth accurate motor response. Coordinated movement requires a functioning cerebellum, spinal cord and peripheral nervous system.
This plan includes a home friendly and a gym (advanced) version, demo video exercises & fillable PDF to track progress!
Here's the equipment you will need: dumbbells, kettlebells, barbell, superband or cable machine, floor slides (or towel).
2. LEVEL UP™ NUTRITION IS A STRATEGIC MONTH BY MONTH PROCESS TO LEVEL UP YOUR NUTRITION.
The topic of Month 10 is FOOD & MOOD:
I want to discuss how the way you eat impacts your neurotransmitters this month. Your neurotransmitters basically create your mood. Here’s how some of the key neurotransmitters that are impacted by how you EAT impact how you feel:
Dopamine: happy, alert, driven, extroverted, confident, creative, decisive, taking action Glutamate: in excess- racing thoughts, anxious, overthinking, worried (goes in excess when there
is poor conversion of glutamate into GABA)
GABA: cool, calm and collected, able to let go of worrisome thoughts, can stay centered amidst stressful situations, calm mind
Serotonin: loving, kind, connected, everything is ok in the world
This plan will help you calculate your own calories & macros to adapt the program to meet your specific needs!