IF90 Public Program: Week 3

Congratulations! You’ve made it past week 1 and week 2 and have now entered week 3.

Please scroll down to continue reading.

This week is going to be a bit of a challenge for most of you, because I’m going to ask you to do a few tough things. Don’t worry, nothing like climbing up your building using the drain pipes, though it might be the mental equivalent.

Week 3
Fasting16 – 18 hours daily
+ 24 hour fast once this week
FoodsAs in Week 1
+ No roti/rice/grains for one day this week
+ Refuse a favorite/routine food, once
Steps7,000 – 10,000 daily
+ No elevator/lift use for one day
+ Walking (as below) while fasting
ChallengeW1: Start standing up without using your hands
W2: +Drink at least 3 liters of water a day
W3: +Practice touching your toes while standing
ExerciseW1: 100 skips
W2: +30 stomach crunches
W3: +30 minutes brisk walking (while fasting)
Self AwarenessW1: Trance, Basic Technique; Practice
W2: + Meditative Trance using Sounds
W2: + Meditative Trance using Visuals
W3: + Virtual Home
EducationW1: Macro and Micro Nutrients
W2: + The Causes of Cravings
W3: + Emotions, Eating, Conditioning & Will Power

‘Challange’, ‘Exercise’, ‘Self Awareness’, and ‘Education’ contain the topics we covered in Week 1 and 2, which need to be completed in addition to the Week 3 topics. Essentially, everything that is mentioned in the table has to be completed.

I’ll clarify a few things here, from the table above.

  1. When I ask you to refuse a routine food, I mean for instance, there’s a ritual you have, of drinking a cup of hot masala chai at a certain time each day, along with a couple of kaju cookies, or something like that – don’t do it for one day.

    Also, if you’re offered a favorite food, maybe a samosa sandwiched between two pieces of soft buttered bread and you only get to eat it once in one or two months – refuse it that day. Do so the next day.
  2. Start practice touching your toes, while standing, without bending your knees immediately and do it as often as you can, though slowly and gently. If you have any health issues that effect your posture or your back, then take medical advice before doing so.
  3. If you’re on diabetic drugs or injections that lower blood sugar, please take medical advice before fasting.
  4. Yes, all the challenges and additional tasks are cumulative and must be done in week 3. They’re more about mind, than body, really, and that’s what we want to train.

All the best for this week my friends, and may the Force be with you. 🙂

ps: Remember to share every bit of what you’re doing, on the IF90.fit Public Program group, along with the #IF90 hashtag. Post as many times a day as possible. It’ll motivate you, me and a whole bunch of others.

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