Kettlebell 365

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Month 5!
Phase 1 - “Reflexive Stability Reboot”!
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Welcome Back!!
!
I hope you enjoyed last month’s change of pace. You should have 1 to 2 pounds more
of lean tissue on you than you did at the beginning of the month. !
!
This month, we’re downshifting again and returning to Phase 1: Get Rid of Your Weak
Links. !
!
Like Month 1, we’re going to work on regaining lost reflexive stability. !
!
Recall that reflexive stability is your body’s subconscious and automatic ability to
anticipate movement before it occurs and move the right muscles and joints at the right
time with the appropriate amount of force in any given movement, whether climbing
stairs, swinging a golf club, or snatching a kettlebell.!
!
Why do we have to re-focus on reflexive stability?!
!
This is a life-long battle. As long as you sit for the majority of your day and your body
ages, as long as the world progresses from order to disorder (entropy), you will always
have to manage this. !
!
How big of a deal is recapturing and maintaining reflexive stability?!
!
Consider the amount of publicity sitting has gotten lately. According to some
researchers, sitting is worse for you than smoking. !
!
Wh-a-a-t-t-t??!
!
In a recent report published in the prestigious Annals of Internal Medicine1, researchers
discovered that people who sit for prolonged periods of time have a higher risk of dying
from all causes - even those who exercised regularly. !
!
On the surface this seems silly because everybody dies and usually it’s from one cause
or another. In reviewing the study, what they meant to say is that people who sit for
prolonged periods of time not only die sooner, but die from all diseases, like
cardiovascular disease, diabetes, cancer, etc, rather than just making it to old age and
dying from “natural causes.”!
!
Researchers don’t understand why this is.!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 1

!
As arrogant as this may sound - I do.!
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It’s a loss of reflexive stability - specifically regained by re-establishing head control and
activating the vestibular system, two of the underlying Original Strength principles that
Kettlebell 365 is built upon.!
!
Here’s the deal: !
!
When the head slips forward, the upper cervical nerves are compressed and range of
motion is lost. Because you have specialized sensory cells in your cervical vertebrae
that are responsible for aiding in your posture, the input to these cells are diminished.
This in turn decreases sensory input into specialized parts of your brain which regulate
your cardiovascular, respiratory, digestive, and immune systems. This decreased
regulation diminishes function, increases dysfunction (compensation isn’t just musculo-
skeletal) and makes you more susceptible to disease.!
!
Pretty simple explanation, right?!
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Right. :-)!
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(Be thankful I didn’t use the big Latin words.)!
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So that’s why we always want to make sure we maintain our reflexive stability. !
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Ok, enough of that. !
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Let’s get into this month’s program.!
!
Geoff!
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REFERENCE:!
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1“Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and
Hospitalization in Adults: A Systematic Review and Meta-analysis.” Aviroop Biswas,
BSc; Paul I. Oh, MD, MSc; Guy E. Faulkner, PhD; Ravi R. Bajaj, MD; Michael A. Silver,
BSc; Marc S. Mitchell, MSc; and David A. Alter, MD, PhD. Annals of Internal Medicine.
January 20, 2015. !
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 2
 Disclaimer
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You must get your physician’s approval before beginning this exercise program. !
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only. !
!
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including Kettlebell 365. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician. !
!
It is strongly recommended that have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are
overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you not use
Kettlebell 365, please follow your Doctor’s orders. !
!
All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before practicing
the exercises in this workout, be sure that your equipment is well maintained, and do
not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this program are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician. !
!
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t
perform any exercise without proper instruction. Always perform a warm-up prior to all
forms of training. !
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!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 3

 Kettlebell 365
!
Month 5!
Phase 1 - “Reflexive Stability Reboot”!
!
Last month I said we were going to switch up this month’s warm up. It’s an expansion,
or progression of the warm up you did during the first 4-Phase Cycle. !
!
That means you’ll use some of the same exercises, AND we’ll add to them, replacing
some with others that are more “advanced.” These are designed to help you open up
even more, restore lost “space,” while increasing your resilience. Furthermore, they’ll
help you get stronger through a larger ranges of motion and be able to more easily
express the strength you do have.!
!
Without further ado…!
!
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The Reflexive Reboot Mobility Warm Up, 2.0!
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- Lying Neck Rotations ! ! ! ! ! ! x 10!
- Lying Neck Flexion ! ! ! ! ! ! x 10!
- Neck and Leg Led Rolling! ! ! ! ! x 3-5 each quadrant!
- Superman Neck Nods ! ! ! ! ! ! x 10-20!
- Quadruped/Child’s Pose with breathing ! ! ! x 10 breaths!
- Child’s Pose Neck Nods! ! ! ! ! ! x 10-20!
- Cat-Camel, lead w/ the head ! ! ! ! ! x 10 !
- Quadruped “Thread the Needle” ! ! ! ! x 10!
- Half Kneeling Windmill “Thread the Needle” ! ! ! x 10 !
- Pumps ! ! ! ! ! ! ! ! x 10!
- Spider-Man Hip Flexor Stretch w/ Breathing and !
Neck Nods !! ! ! ! ! ! ! x 5 each side!
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Let’s take a closer look…!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 4
Lying Neck Rotations!
!

!
! • Lie on your back!
• Place your tongue on the roof of your mouth (Swallow – it’ll go there naturally.
Now hold it there.)!
• Look over your left shoulder and then your right. !
• Repeat for 10 reps each side!
!
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Lying Neck Flexion!
!
•Keeping your tongue on the roof of your mouth, pick
your head up as high as you can.!
•Think of rolling your chin to your chest.!
•Your shoulders should come off the floor slightly and
move down toward your hips.!
•You should feel your abs contract.!
•Place your head back on the floor.!
•Perform 10 reps.!
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Neck Led Rolling!
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 !
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!•
Start lying on your back and lift your head off the ground.!
• Look in the direction you want to go – look right and place your nose into your
armpit. Your body will roll right over onto your stomach.!
• Prop yourself up on your elbows.!
• Look over the opposite shoulder of the direction you want to go – if you want to
roll onto your back – look over your left shoulder and you’ll to your right and end
up lying on your back.!
• Repeat for both left and right sides.!
• Do 5 reps each side/direction.!
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Leg Led Rolling!
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! • Start lying on your back!
• Lift one leg and reach across your body – your arms and head are relaxed, and
your arms are over your head!
• Let your leg pull your body onto your stomach/front!
• Keeping your arms and head relaxed, lift one leg and reach across your body!
• Let your leg pull you back onto your back!
• Repeat for 5 reps each direction!
!
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Superman Neck Nods!
!
!
• Lie on your stomach with your
arms and legs outstretched!
• Keeping your tongue on the roof
of your mouth, lift your head up as
high as possible.!
• Make sure you lead with your
eyes - that is - look up with your
eyes and let your head follow!
• Then look down with your eyes
and put your head back down on
the ground.!
• Breathe naturally during this
exercise.!
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Quadruped/Child’s Pose with breathing – 10 breaths!
!
!
•Assume a four-point position (on hands and
knees)!
•Rock back until your chest is on your quads and
your arms are out in front of you!
•Relax there and take 10 deep breaths into your
stomach. Your cue is to breathe into your stomach
so you can feel your stomach press into your legs
as you inhale!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 7
!
Cat-Camel!
!

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! • From “Child’s Pose,” straighten your arms so you are supporting your weight
evenly on your hands and your knees in a four point stance (quadraped)!
• Lift your head up and try to touch your chin to the ceiling. Your back should
become concave as you push your belly to the floor!
• Roll your chin down and push your upper and middle back into the ceiling
forming an arch!
• Go slowly and breathe at each position!
• Move slowly into and out of each position, attempting to create more and more
space in your upper and middle back!
• You should not feel your lower back much at all!
• Perform 10 reps!
!
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Quadruped “Thread the Needle”!
!

!
! • From the four point stance, reach your right arm underneath and across your
body between your hand and your knee and exhale!
• Lead with your eyes and your head!
• Return to the start position and then repeat for a total of 10 reps!
• Do the same for the left side!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 8
Half Kneeling Windmill “Thread the Needle”!
!

!
! • From quadruped, place your right foot next to and on the outside of your right
hand (this will be a lunge position, also known as “half kneeling”)!
• Reach up to the ceiling with your right hand and look up at it – this will cause
your body to rotate through the thoracic spine!
• Release your breath as you reach the top!

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 • From here, just like the “Quadruped – Thread the Needle” – reach your right arm
through the space between your left hand and left knee – lead the movement
with your eyes and your head!
• Release your breath at the end range when your hand is as far through as you
can comfortably get it!
• Then return to the HKW position only this time keep reaching behind you!
• Perform 10 reps on this side!
• And then perform 10 reps on the other side!
!
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Pumps!
!

!
! • From quadruped, extend your legs behind you so you are in a push up position!
• Push your hips up in the air and look between your legs!
• From here, extend your head and look up at the ceiling and push your hips to the
floor – VERY IMPORTANT! Squeeze your glutes together hard as your hips
move toward the floor – and exhale!
• Look over one shoulder and drive the opposite hip toward the floor – keeping
your glutes squeezed very tightly!
• Then look over the opposite shoulder the same way!
• Then push your hips back up to the start position where your hips are up in the
air!
• Perform 10 reps – 5 reps looking over each shoulder – and alternate between
them!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 10
!
Spider-Man Hip Flexor Stretch With Breathing And Neck Nods!

!
• Assume the Spider-Man position above!
• If that position hurts your toes, foot, or ankle, feel free to put your knee on the floor!
• You’ll notice that the knee is outside the arm!
• From this position, you’ll feel a stretch down the side of your outstretched leg!
• Take 5 to 10 deep diaphragmatic breaths, and let your breath pry your hip open!
• After you’re done breathing, perform 5 to 10 neck nods in that position, again, letting
your head movement pry open your hip!
• This is a massive tension reliever for most people, so come out of the stretch slowly!
• Then repeat on the other side!
!
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I think you’ll really feel a difference with the addition of these new drills. !
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Next up…!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 11

 Month 5 Workouts!
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We’re going back to our time-tested “A-B Split.” Again, here’s how that will look:!
!
! Week 1: A,B,A!
! Week 2: B,A,B!
! Week 3: A,B,A!
! Week 4: B,A,B!
!
And that means you’ll perform each workout 6 times over the course of the next month. !
!
Remember, some strength authorities believe performing the same workout 6 times is
the maximum number of times to perform a workout before the body accommodates to
that workout and needs a new stimulus to continue to provoke change. Conveniently,
that theory fits nicely into our 4-Phase Cycle. !
!
And, like Month 1, each workout, excluding the warm up, will only be 30 minutes. !
!
We’ll also be introducing some of the Bottom’s Up exercises this month. The purpose of
these is to teach you how tension works to tie your body together. You’ll truly experience
the concept of irradiation, one set of muscles aiding another set or group of muscles,
to accomplish a task. Without it, you won’t be able to hold the kettlebell bottom’s up - it
will just fall over and flop, or crash on the back of your wrist. !
!
Instead of taking pictures and writing descriptions of these, I thought I would just give
you access to a video series I made last summer as a bonus for one of my other
products. I’ve never sold this bonus and it’s packed with great basic information on how
to do all the single kettlebell Bottom’s Up drills. !
!
Think of it as my bonus to you for making it through the 4-phase cycle. :-)!
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Here’s access to it:!
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http://kettlebellsecrets.com/bu/bu-videos.html!
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I think you’ll find the exercises a lot of fun. !
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I know I do.!
!
Also, you’ll see that we are going to start “biasing” certain exercises in each workout.
Workout A, we’ll bias the upper body, via the midsection. Workout B, we’ll bias the lower
body. The purpose is to teach your body how to operate more efficiently. !
!

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And each exercise will “prime” the following exercise in some way or fashion, meaning,
the following exercise will be easier because of the former one, based on human
neurology.!
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Next… The Program.!
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PROGRAMMING NOTES:!
!
• Set your timer for 30 minutes for each workout.!
• Seek to do more high quality work each session - either more reps per training
session, or better body control, or both.!
• Use light to medium sized kettlebells for the Bottom’s Up work and the Swings!
• Always work for CONTROL - control of your body, control of the kettlebell. If you can’t
control a rep, give yourself one more rep. If you still can’t control it, you’re done with
that set, regardless of whether you’ve completed the specified reps or not.!
!
!
!
WORKOUT A!
!
A1. Dead Bug! ! ! x 15-20!
A2. Cross-crawl Bird Dog! ! x 15-20!
A3. SLDL! ! ! ! x 5-10!
A4. Bottom’s Up Press! ! x 2-5 each!
A5. Press (standing)! ! x 5!
A6. 1 Hand Swing! ! ! x 10, 10!
!
• You’ll know you’re where you need to be on the Dead Bugs when you can do 4 to 5
sets of 20 (each side, not total) with the “advanced” version - straight legs, while
maintaining perfect form. If you can’t get there now, challenge yourself to make this
a short-term goal. !
• The stronger you are here in your middle - the more “reflexive core stability” you
have, the stronger and more powerful you’ll be. AND, the easier it will be to lose
fat in subsequent months.!
• For the SLDL, really focus on connecting your arm to your opposite hip, via your
shoulder. Your emphasis should be on feeling your lat on the side holding the KB!
• For the 1H Swing: Focus on getting each rep to “float” - literally hang in the air at the
apex of the swing; make them as explosive as possible! !
!
!
WORKOUT B!
!
A1. Prone Cross-crawl! ! x 15-20!
A2. Hollow Hold! ! ! x 10-30 seconds!
A3. Get Up! ! ! ! x 2, 2!

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A4. Bottom’s Up Front Squat! x 2-5 each!
A5. Front Squat! ! ! x 5 each!
A6. Hand-2-Hand Swing! ! x 20!
!
• Pause momentarily at the bottom of all your squats!
• You may rest between sides of front squats if necessary!
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Exercise Descriptions!
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!
The Dead Bug!
!
Beginner – Use Bent Knees!
If you’re especially weak in the middle, start here.!
!

!
! Start ! ! ! ! Midpoint 1 – With bent knees!
!

!
Midpoint 2 – With bent knee ! ! Midpoint 3 – More advanced, with !
! ! ! ! ! ! outstretched leg straight!
!

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 !
Midpoint 4– More advanced, with outstretched leg straight!
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Advanced – Use Straight Legs!
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If you have some strength in your midsection, you can start with this variation. And of
course you can always combine the “beginner” and “advanced” and bend the knees as
much or as little as you need to.!
!

!
Start ! ! ! ! ! Midpoint 1!
!

!
Midpoint 2 !
(notice the arms and legs have switched)!

•
!
Lie on your back with your arms and legs in the air.!

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 • Lower your left arm over your head and your right leg toward the floor at the
same time. Ultimately, you want to be able to keep your arm and leg straight.!
• Focus on keeping your talibone off the ground the whole time – this is the key to
performing this exercise successfully!!
• Now raise both the arm and the leg at the same time and the same pace and
return to the start.!
• Perform by alternating reps between each side – right arm and left leg, then left
arm and right leg, and so on...!
• You may find your abs will be too weak to do this drill with a straight leg and/or a
straight arm, so the variations consist of bending the arm at the elbow and the
leg at the knee. Most people will struggle with keeping the leg straight, not the
arm.
!
!
The Cross-Crawl Bird Dog!

• The set up and finish is exactly the same as the regular Bird Dog!
• The difference is you’ll touch the opposite elbow and knee together underneath the
body before putting your hands back down on the floor and returning to the start
position.!

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• If you find it too difficult or can’t touch the elbow to the knee, just touch anywhere
along your forearm to your knee.!
• Also, lead with your head. When you move from arm and leg outstretched, initiate by
looking down with your eyes, then tucking your chin to your chest, then touching your
elbow and knee together.!
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!
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The Single Leg Deadlift!
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!

!
!
1. Stand on one leg and hinge at your hip.!
• Look straight ahead.!
• Just like the Swing, Clean and Snatch, start by pushing your hips back.!
• One leg should start to elevate and lift off the floor.!
!
2. Push the elevated leg back to the wall.!
• As the torso bends forward and the hips go backward, elevate the back leg.!
• Keep the leg in line with the torso, forming a straight line from the heel to the
shoulder on the same side.!
• Grab the kettlebell with the hand opposite the foot you are standing on!
!
3. Stay connected in the middle.!
• Keep your midsection tight and your shoulders packed. This will prevent you from
rotating around your middle.!
• Contract the lat hard on the side of your body holding the kettlebell and attempt
to pull your shoulder toward your hip. !
• Although not shown in the picture, you can “mirror” this arm with the opposite
arm, holding both arms parallel, and making a fist with the hand not holding the
kettlebell!
!
4. Stand up.!

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 • Push your foot through the floor and squeeze the same glut and stand back up.!
• Make sure you stay tight through the middle.!
• The kettlebell may finish in front of you (easier) or beside you like a suitcase
(harder)!
!
5. Reverse the motion.!
• Fold back over, hinging through your hip(s), and pushing the outstretched foot
into the wall!
• When the KB touches the ground, release your grip momentarily, and then re-
grip the bell, and perform another rep!
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The Bottom’s Up Press !
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See “Bottom’s Up Videos” series!
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The Press!
!
Speaking of videos… This must be “video month.” I thought you’d also enjoy this video
on the Press I made… Well, a long time ago. Probably 2009. Funny thing is, there really
isn’t much “new” in the last 6+ years. Focus on the 3 tips in the video, and you’ll be
good to go.!
!
Click on the link below:!
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http://kettlebellburn.com.s3.amazonaws.com/burnpress_qtp.mp4!
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1 Hand Swing!
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You should be able to do this without any explanation. :-)!
!
If for some reason you need a refresher, and - hey - we all do from time to time, watch
these two videos below:!
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https://www.youtube.com/watch?v=aEdrPTRsn1g#t=398!
!
https://www.youtube.com/watch?v=amj34dDFup8#t=319!
!
(Man, it’s like some giant video extravaganza this month… LOL.)!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 18

Prone Cross Crawl!
!
• Start in a push up position!
• Bring your left elbow to your right knee,
touching them underneath your body!
• Make sure you pause in that position
demonstrating to yourself that you have
control !
• Return to the start position!
• Bring your right elbow to your left knee,
touching them underneath your body,
again, pausing in that position,
demonstrating to yourself that you are in
control!
• Return to the start position!
• That’s one (1) rep.!
• Repeat for the prescribed number of reps!
• Do the best you can not to let your hips
jack-knife into the air - keep them as close
to parallel to the ground as possible!
• Breathe normally in and out through your
nose, with your tongue on the roof of your
mouth, without mouth-breathing!
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Hollow Hold!
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• Lie on your back.!
• Tuck your chin into your neck and lift your head up so you feel your abs contract
automatically. (Think of getting “short” between your shoulders and your pelvis.)!
• Bend your knees, lift your feet of the floor, then slowly lower and straighten your legs!
• KEY POINT: Keep your lower back pressed into the floor at ALL times! This protects
your lower back. !
• If at any point you are unable to press your lower back into the floor, terminate
the set!!
• To get out of the hollow hold, bring your knees back to your chest and lower your
head back to the floor. This reduces / eliminates any potential for straining your lower
back.!
!
!
!
The Get Up!
!
The Get Up can be described in 7 easy steps. They are:!
!
1. Cradle and grip the bell.!
!

!
!•
Place the kettlebell next to the shoulder on the side you are
working.!
•Roll to your side and cradle the kettlebell with both hands –
the working hand grips the kettlebell, and the opposite hand

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 covers it. !
• Roll on to your back and place the kettlebell on your stomach.!
!
!
2. Press the bell overhead.!
!
!
•Move the bell so the arm is perpendicular to the
floor.!
•The elbow should be locked, and the shoulder
pulled into its socket.!
•Bend the knee on the side of the body that’s holding
the kettlebell.!
•Place the opposite arm on the floor approximately
45 degrees from the body.!
!
!
3. Roll up onto the elbow and then the hand.!
!

!
! • Take a deep breath and hold it. !
• Drive from the foot on the working side and roll up onto your elbow and exhale.!
• Once stable, roll up from the elbow onto the hand.!
!
!
4. Lift the hips high into the air.!
!
!
!•
Squeeze both gluts and lift your hips as high in the air
as you can.!
•You will be supporting yourself on one arm, the heel of
the straight leg, and the surface of your flat foot – like a
tripod. !
•Maintain your arm extended overhead.!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 21
!
!
5. Sweep the leg and find the lunge.!
!
!
•Take your straight leg and pull it under your body placing it
next to and behind the hand that is on the floor.!
•You will end up in a position that makes your legs appear to be
90 degrees from each other. One knee will be pointing straight
ahead, and the other will be pointing at the hand on the floor.!
•Your neck is rotated looking up at the kettlebell in your hand.!
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6. Ascend from the lunge.!
!
!
•The knee that’s on the floor will be approximately 90
degrees from the other knee. Your hand is still on the floor.!
•Take your hand off the floor and move your body into an
upright position so you are looking straight ahead.!
•“Windshield wiper” the leg that’s on the ground so that both
legs are now parallel to each other, in a lunge position.!
•Drive from your back foot through your hips into your front
foot and stand up from the lunge.!
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7. Descend and reverse.!
! •
Step back into the lunge so your knee is on the floor, and reverse the steps that
got you into a lunge.!
• “Windshield wiper” the leg back to perpendicular (90 degrees) from the front leg.!
• Fold into your hips and place your hand just in front of the knee on the floor.!
• Stick your leg back in front of you so it is once again straight.!
• Put your butt on the floor.!
• Roll down to your elbow.!

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 • Roll down to your shoulders.!
• Lower the kettlebell with two hands to your stomach.!
• Roll to your side and place the kettlebell on the floor.!
• Easy!!
!
!
Bottom’s Up Front Squat!
!
See “Bottom’s Up Videos” series.!
!
!
Front Squat!
!
The Front Squat is performed exactly the same way as the
Goblet Squat, and the Bottom’s Up Squat, except the
kettlebell is held in the Rack Position. !

• The kettlebell will either be in the rack held by your left

hand or in the rack held by your right hand.!

!
!
!
!
!
Hand-2-Hand Swings!

• Perform a 1 Hand Swing and let go at chest height!

• Grab it out of the air with the opposite hand and perform another Swing!
• Alternate from one hand to the next on every other Swing!
!
!
!
!
!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 23
 Food!
!
Food. !
!
We all need it.!
!
Some of us love it.!
!
Some of us more than others.!
!
Regardless, after last month’s construction diet, we need to dial it back to a
“maintenance” plan this month. !
!
So we’re going back to what we were doing in Months 1 and 2: Intermittent Fasting. !
!
This has to be the easiest, no-brainer way I know of to lose fat, eat pretty much anything
you want, and have lots of energy, without being dependent on stimulants, like coffee.!
!
Here’s what we did in Month 1:!
!
! “I’m a big fan of the simple. !
!
That’s why over the years I’ve defaulted to an intermittent fasting (IF) style of
eating. It’s really simple. !
!
You don’t eat for the first half of the day - until around lunch. That meal is
relatively light. Then you eat a big dinner.!
!
The primary reason to engage in this pattern of eating is based on your circadian
rhythms, and the corresponding parts of your autonomic nervous system (ANS),
and which part of your ANS is dominant during that rhythm. !
!
There are two parts to your ANS: Your Sympathetic Nervous System (SNS) and
your Parasympathetic Nervous System (PNS). During the day, your SNS,
responsible for “fight or flight,” is dominant. This means during the day you’re
body is geared for work. In the evening and at night, your PNS, responsible for
“rest and digest,” is dominant. Therefore, it makes good sense to work with your
body instead of against it. !
!
Eating in this pattern increases your body’s fat burning enzyme production
and keeps you in a literal “fat burning zone” until you eat. !
!
The fasting also helps you get in a “flow” state, where you experience high levels
of concentration. The light meal enables you to keep it. !
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 24
And the large meal at night helps you relax and wind down from a stressful day.
The best part is that you can eat a lot of calories, still be social, and not gain any
fat, assuming you do this right.!
!
So, how do you do this right?

Honestly, if you’ve been on my list for a long time or have been a customer of
mine before, you already know it, you’re probably just not doing it.!
!
Eat lean cuts of protein (meat, chicken, fish, pork, ham, eggs), fruit, and
lots of green veggies. !
!
Yeah, that’s pretty much “it.”!
!
Simple, right?!
!
On workout days, have some starches at dinner to help you refuel: Potatoes,
sweet potatoes, rice, quinoa, that sort of thing. Keep processed and refined
foods like breads and pasta to a minimum.!
!
Then treat yourself once a week to your favorite meal - whatever it is: Pancakes,
cheeseburgers and fries. Whatever. (Just one meal though - don’t get carried
away.)!
!
If this sounds like a boring diet plan, remember, you’re only limited by your
imagination.!
!
I’m a big fan of using lots of spices and low calorie condiments:!
!
• Curry!
• Mustard!
• Cumin!
• Salt and pepper!
• Salsa!
• Whatever else sounds tasty to you!
!
The key is staying away from “sauces” like ketchup and BBQ sauce, which are
usually heavily-laden with sugars/high fructose corn syrup.!
!
Here is what a “typical” IF day looks like for me:!
!
! 5am: Wake up, pour stein (large mug) o’ coffee!
! 7am: Off to school!
! 1pm: Lunch. 3 scrambled eggs and cheese. Can of tuna. More coffee.!
! 4/5pm: Workout.!
! 6pm: Dinner. Meat. Lots of meat. (Usually between 1-2 pounds). Veggies !

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 25

 ! (sometimes). White rice or potatoes.!
!
And yeah, it’s really that easy.!
!
It’s not uncommon for my wife to throw a 2-3 pound roast in the crockpot
seasoned with whatever she thinks best in the morning and it’s ready to go
around dinner time. !
!
The key point to wrap your mind around is that you need to change how your
eating if you want to see the results you want to see.!
!
A Clean Slate!
!
Also, it would be unfair of me to not point this out:!
!
Many people get started with this lifestyle but retain the destructive
remnants of their old lifestyle, like one of my private coaching clients
recently did. !
!
He switched his eating patterns, but kept his old comfort food habits. He’d eat
crackers and cookies and drink up to a six-pack of beer a night. He was
wondering why he wasn’t seeing any progress in the weight loss department. !
!
So when you do this, my suggestion is you go through your pantry and your
cupboards and get rid of - trash, give away, whatever - all your cookies, candy,
crackers, chips, pretzels, and any other snack food so you’re not tempted to
emotionally/stress eat or graze, or whatever reason you have for eating those
foods. Bottom line: If they’re not in the house, you can’t eat them. !
!
This is akin to giving yourself a “clean slate” and will help you out big time not
just from a fat loss perspective, but also from a health perspective, since many
of those products are laden with trans fats and high fructose corn syrup, both of
which have been proven to wreak havoc on your metabolism and cellular
function in general.”!
!
Yeah, you’re right - It’s the same thing I wrote in Months 1 and 2. But why reinvent the
wheel? It’s always good to re-familiarize yourself with the familiar, especially after a
month of eating to lose fat and a month of eating to grow muscle. !
!
Stick with this. !
!
One thing to note:!
!
Some of the best IF protocols are simply not eating for 16 hours, then eating for 8.
However, sometimes, for whatever reason, (probably hormonal) women find not eating
for 16 hours problematic. So cut it down to 14 hours. !

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 26

 Wrap Up!
!
This month’s “Reflexive Stability Reboot” will be refreshing and challenging. Remember,
this month isn’t about powering through anything, but rather on focus and quality.
Quality ALWAYS trumps quantity, no matter what. So when in doubt, cut it out. That is,
keep the quality as the main indicator of your progress. !
!
I think you’ll find the structure of the workouts quite challenging, which for some, makes
them that much more satisfying. (“What?? Your workouts can’t be easy!”) By the time
you’re done with the month, you should be feeling seriously “put together” and ready to
roll into a more strength focused program.!
!
As always, if you have any questions, email me at support@kettlebell365.com.!
!
Talk soon.!
!
Geoff!
!
Geoff Neupert, CSCS!
Author, Presenter, Lifter of Heavy [Round] Things!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 27