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W O R K B O O KM O V E M E N T N U T R I T I O N

Never “Fall Off the Wagon” Again…

If you’re like most people, you’ve been chasing the elusive

idea of having an “active lifestyle.” You love the idea of

being fit and active, but you’ve struggled with consistency and motivation. If that sounds like you, you’re in the right

place.

It’s also possible that you’re consistent with fitness habits,

but only because you’ve cultivated a lot of “discipline.” Or because you’re willing to really “sacrifice” and use

“willpower.” But deep down, you’re not really fulfilled by

your fitness habits. You don’t really enjoy your workouts. If that sounds like you, this guide is going to help you as well.

It’s important to understand that the mainstream fitness

model of “what doesn’t kill you makes you stronger” is both

unnecessary and destructive. Very few people have the physical, mental, and emotional resources required to

punish themselves with exercise day in and day out for the

rest of their life.

Wouldn’t it be much more preferable and sustainable to

develop fitness habits that are highly enjoyable and that

don’t require “discipline” or “willpower” or going to war with your body?

Think about waking up and wanting to engage in your

fitness practice rather than having to force yourself to do

it. How successful would you be if that were the case?

We’re going to show you to make that shift by changing your entire perspective on what it means to be fit and

healthy and live an “active lifestyle.” It’s going to require you

to challenge conventional thinking and possibly make some big changes to your fitness regimen, but we’ve helped men

and women in over 35 countries around the world do this

and the results speak for themselves.

Ready? Let’s go…

MOVEMENT NUTRITION // REBOOTEDBODY.COM

“Think about waking up and wanting to engage in

your fitness practice rather than having to force

yourself to do it. How successful would you be if

that were the case?”

Do What You Love, Today

Shifting to a DWYLT Philosophy

Let’s face it, working out isn’t fun. Treadmills, StairMasters, hitting the weights yet again, slaving through another

bootcamp class, following along with another P90X DVD,

and being pushed by your personal trainer probably aren’t

examples of things you look forward to.

You’ll do these things (even if only for a short time), but you

probably don’t long for them.

We and our academy members felt the same way about our workouts for a long time. They just didn’t call to us. To try

and combat the problem, we tried developing a smarter

workout schedule. Then we refined that approach. We reduced the length of our workouts while increasing the

effectiveness.

While all of that helped, we were still fighting with

ourselves and struggling to maintain motivation. We decided that we had had enough with the conventional

model. We were fed up. We were out of willpower. Out of

energy. Out of the physical, mental, and emotional resources required to continue down that path.

It was time to permanently say goodbye to "working out." We had a new paradigm for an active lifestyle that we wanted to experiment with. It was based on amity rather

than antagonism. We named it DWYLT.

See, human beings have to move to survive AND flourish.

There are a myriad of ways we can accomplish that. We’re also programmed to play and explore and we all have

personal preferences for how to do that.

So, here’s what we did. We went cold turkey on "workouts." The purpose of moving was no longer going to be “to

maintain a healthy weight” or “to get stronger,” it was to be

all about expressing our movement passion and living as a happy human being…

The purpose of moving was no longer going to be

“to maintain a healthy weight” or “to get

stronger,” it was to be all about expressing our

movement passion and living as a happy human being…


Shifting to a DWYLT Philosophy

Here’s a sample list of all the activities Kevin, founder of RebootedBody.com, is inspired by and loves to do and why…

Walking. I love walking for clearing my head and getting

away from work for 30-60 minutes.

Sprinting. A couple times a month I crave running really

fast. I love how I feel afterwards as well. It’s not easy at

first, but you’ll start to love it after a while.

Cycling. Cycling is rather therapeutic when it’s not

lighting your legs on fire. It’s exhilarating though.

Swimming. I used to be on the swim team when I was a

kid. It still feels good to jump in a pool and swim some

laps every now and then.

Brazilian Jiu Jitsu. I love this sport. I love the technical

nature — the chess match. I love the competition. I love

the game. It’s a great “workout” but it’s not a workout

for me. Simply, it’s fun as hell and it taps into the primal nature of wrestling/play.

Taekwondo. I’ve been doing it my entire life, but I don’t

actively train anymore. Every now and then I’ll get an

itch to train, so I’ll train.

MMA. MMA is much more dynamic than Taekwondo

and since it’s new to me and plays off my Brazilian Jiu Jitsu training it’s fun and refreshing.

Rock Climbing. Climbing is fun from time to time and

there’s an indoor climbing center not far from where I

live.

Hiking. I love hiking and exploring new places. It’s very

primal and connects you with nature.

Yoga. It’s highly restorative, functional movement. It’s

calming. And it’s fun.

Flag Football. There’s nothing better than getting a

group of guys together and playing football on a spring

or fall morning. The competition is exciting and it’s a great workout.

Ultimate Frisbee. For all the same reasons I enjoy flag

football.

So that’s Kevin’s list. Everyone’s list will be different. Now,

let’s move on and talk about how all this fits into a healthy

movement practice… Activities that are “play” oriented and involve

others have the side benefit of fulfilling your core

craving for fun and community. This is not only

important for maximum happiness, but it’s

critical for sustainability.

Pro Tip


Core Movement Practice

Core Movement Practice

Our fitness/movement philosophy is broken down into two

distinct parts: a core movement practice and a supplemental

movement practice.

This works exactly the same as diet. There's the core aspect of

your diet that provides the bulk of the calories and nutrition and

then there is some strategic supplementation to shore up any

gaps in nutrition.

We like to look at movement as nutrition the same way we look at

food as nutrition. It's all nutrition. And just as with diet nutrition

we should be looking to add nutritious movement while excluding

destructive movement.

We’re also fans of practicality and sustainability. As we mentioned

before, we've learned over the years of leading ourselves and

thousands of other people that forcing yourself to do movement

practices you hate or that are too much is a recipe for

spectacular failure.

So with that said, you'll notice that the core aspects of our movement nutrition are derived from two things:

1. Low-level restorative & maintenance-focused movement.

2. Physical activities that we love and that inspire us (The DWYLT

activities we just talked about).

Because the core of our movement philosophy is based on

activities that we love and that inspire us, there is no need for

willpower or discipline.

We do these things because we’re intrinsically motivated to do

them. We never have to force it. We never risk "falling off the wagon.”

As a practice (which means we’re never perfect), we’re aiming at

DAILY core movement. That’s daily meaning, “for the rest of our lives…”

What does that look like specifically? Here’s a short list.

Avoiding sedentary behavior in general (switching between

standing/sitting when working, parking further away, walking

places when possible, etc.)

At least one restorative movement practice (intentional walking, yoga, light swimming, etc.) OR one DWYLT activity as

a minimum. You may also want to do a restorative movement

practice AND a DWYLT activity in the same day, but that’s extra credit.

Some basic mobility & flexibility work (lacrosse ball,

stretching, rumble roller, etc.) -- no more than 10 min or so.

Now, let's talk about the need for a supplemental movement

practice...


Supplemental Movement Practice

Supplemental Movement Practice

For most people, most DWYLT activities are not going to

consistently provide 2-3 things the body needs for

maximum movement nutrition:

1. Central nervous system activation.

2. Full range of muscle fiber activation.

3. Lifting really heavy things and all the benefits that come

with that.

So if the core of our movement nutrition practice doesn't

consistently provide these things, that's when we should

supplement (just as with diet).

There’s two primary ways to supply this:

1. High intensity interval training (HIIT).

2. Resistance training.

The high intensity interval training engages the central nervous system in a way that other forms of movement

don't.

It's characterized by short bursts of max effort followed by

periods of rest or lower-level movement. If you do a high

intensity interval training protocol such as full-out sprinting, you're also activating muscle fiber types that you

may never activate doing other activities.

Lastly, lifting really heavy things a couple times a week

fulfills the body's need for that, which comes with a host of benefits from accelerated fat loss and metabolism to

increased bone density.

Since we don’t want to have to keep up with a gym membership or travel to our workout location (again,

thinking practicality and sustainability), we’re a big fan of

three functional resistance training models: sandbag

training, kettlebell training, and gymnastics-based

bodyweight training.

These models allow us to get in very effective, whole-body, functional movement workouts in 20 minutes or less pretty

much anywhere in the world.

The motivation to do supplemental movement can

derive from DWYLT activities. For example, Kevin

is motivated to do sandbag training because it

improves his jiu-jitsu performance. He’s

motivated to do sprinting because it improves his

tennis. Making these connections both physically

and mentally is very important.

Pro Tip


Wrap-Up

Putting it All Together

Here’s how it all comes together. It’s very simple. Are you ready? Kevin’s going to talk about how this integrates into your life…

I wake up in the morning, eat breakfast (or not, it just depends),

make coffee, and then ask myself, “what do I FEEL passionate about doing today?” And something from my DWYLT list pops into my

head, so that’s what I end up doing. Or maybe I decide that today is

a supplemental movement day.

Either way, there’s no schedules, no planning, no tracking performance, no beating myself up, no “willpower,” and no

“discipline.”

And unlike with traditional “workouts,” there’s a positive

connotation here. This movement philosophy is about doing what

you love TODAY, not tomorrow. It’s about prioritizing yourself. It’s

about doing something with yourself rather than to yourself.

You get the benefit of being active with the side benefit of nurturing

yourself, engaging yourself, and building yourself up. That’s a huge

paradigm shift from using fitness to tear yourself down.

When I was in “workout mode,” there was a lot of resistance. At many points, I’d lose motivation and end up doing nothing. I’d go

multiple days without doing ANY activity whatsoever because I felt

antagonized by the pressure to workout and guilt for not doing so.

When I switched my mindset, the resistance was immediately gone.

Rather than “go workout,” my brain was translating this philosophy

as, “go have fun,” or “go decompress,” or “go have some me-time,” or

“go compete,” or “go fill that craving for X.”

How can you lose motivation when that’s the paradigm you live in?

Those are visceral human needs. They’re things you’re intrinsically motivated to do every single day of your life.

In the “workout” paradigm, one of the newer leaders in the health

and fitness industry who is very popular espouses a “two day” rule. That rule says, “I can miss one day, but not two.” That’s how they

recommend consistency.

That’s more antagonism though. It might work ( for a while, and depending on how you define “works”), but it’s still not fun.

My question is, “how do I create a life where I don’t need a two-day rule?” It’s kinda like when I was younger and everyone talked about

“going on vacation.” Instead of following in their footsteps, I asked,

“how do I design a life I don’t need to vacate from?”

Sometimes, it’s not the answers that are right or wrong, but the

questions. “How do I stay motivated to workout?” is the wrong

question. The right question is, “what do I love doing and how can I

make it happen today?”


What a Sample Week Might Look Like

What's that look like for a sample FULL week? Here you go (time invested in parenthesis)...

Monday: Tennis practice (60-90)

Tuesday: Intentional walking (30), Brazilian Jiu Jitsu (60)

Wednesday: Swimming (30), sandbag workout (20)

Thursday: Yoga (60)

Friday: Intentional walking (45), sprint session (20)

Saturday: Tennis match (90-120)

Sunday: Intentional walking (40), sandbag workout (20)

Total time invested in a full week of intentional physical

activity is something like 9 hours. You're awake for about 112

hours every week. So you're investing less than 10% of your week to intentional physical movement.

Note, however, that the following week could look totally

different! It's all based on what activities are calling to you

most on any given day. And not every week is a full week.

Shit happens. Don't sweat it. It’s a movement “practice” not

a movement “perfect.”

Which brings us to another point...

Trying to adhere to specific schedules and pre-

determined protocols presents another huge obstacle to

success. The only thing we recommend scheduling is

movement time each day. And that movement time then

gets filled with these different activities.

The only thing that should be scheduled on a day/time

basis is stuff that requires classes/matches/etc. (such as Kevin’s tennis, Brazilian Jiu Jitsu, etc.).

If your daily schedule is more rigid due to work or other

factors, we recommend putting yourself first and doing all you can at the start of the day when your mental and

emotional resources are highest (plus, exercise will improve

the rest of your day). This is true even if it eats into your sleep a little bit (there are ways we can make that up later).

0

30

60

90

120

Required Available

112hrs

9hrs

Time


Wrap Up & Getting Out of Your Comfort Zone

You might take a look at my list and think, “I don’t even have one physical activity that I love to do. How can I possibly

adopt this philosophy? And to that I ask, “when’s the last

time you got out of your comfort zone?”

I’m guessing you know what “comfort zone” means, but I’m also guessing you’re not completely aware of the extent of

this psychological behavior manipulator (or how to beat it).

I want you to think of your Comfort Zone like a bathtub. Your Comfort Zone bathtub is full of clean, warm, relaxing

water.

Close your eyes and imagine yourself in your Comfort Zone tub. Now look at the fun little rubber duckies floating

around you. Pick one up. Examine it.

Now see it for what it really is: a manipulative object.

Watch them all transform into their true selves: addictions, symbolic substitutes, immediate gratification, and deep-

rooted emotions such as shame, fear, and guilt.

This is how your Comfort Zone tub works. It represents a soothing, seemingly safe environment surrounded by a cold,

uncomfortable world. This is why you love staying in your

tub and rarely venture outside its walls.

The problem is that everything you want in life exists outside of this tub. Dreams, goals, and opportunities.

Authentic connection. Happiness.

But you’re so afraid to step out. You might slip and fall. You might be cold and uncomfortable. You might fail or feel

pain. It’s much safer to stay put in the tub.

So you stay in the tub, choosing to be paralyzed by immediate gratification and meaningless, superficial

decision making. You pretend to move forward when you’ve

never moved an inch. At best you’ve moved from one side of

the tub to the other.


Wrap Up & Getting Out of Your Comfort Zone

Somewhere along the line you lost your curiosity. Your willingness to learn and grow and be greater than you are

now, even if it meant pushing through pain. These are

things you did daily as a child, but now the willingness

seems lost. Oppressed.

When the world doesn’t give you exactly what you want,

when you want it, with little effort, you proclaim the world

to be broken. And you crawl back in your tub.

This is the tub of unhappiness. It represents being stuck

with fear, shame, and guilt. Stuck with inauthenticity. Stuck

with mediocrity. Forever.

Your Comfort Zone is a powerful source of self-sabotage.

It’s a powerful source of negative self-talk and toxic beliefs.

It’s a massive obstacle to getting your core needs met as a

human being, serving a greater purpose, and having a body and life you love.

What you must understand is that there are three layers

here. Layer one is the tub. Layer two is the cold, uncomfortable environment surrounding the tub. Layer

three is the bright, magnificent environment that lies

beyond that.

Are you done living in that tub? Are you ready to enter the warm sunlight of success and authenticity?

If you are, then you’ll branch out and begin to explore new

opportunities and activities. You’ll try new things, you’ll find

ones you like, and you’ll adopt them. You’ll experience joy and excitement. You’ll feel refreshed. And you’ll be able to

adopt the philosophy we’ve outlined in this guide.

Even if you already have some activities you love, it’s possible that you’re not trying new ones because those

activities fit comfortably inside your comfort zone. This is

really a lesson for everyone.

Check yourself and decide what needs to happen next. use

the worksheet on the next page to help.

Movement Nutrition will do little for you without

also focusing on Food Nutrition. And sleep. And

stress. And other important lifestyle factors.

Getting a body and life you love is about

approaching health from an integrated mindset—

understanding that a masterpiece is never

created with a single brush stroke.

Pro Tip


Your Turn

Design Your Game Plan (Don’t Worry, You Can Always Change It)

DWYLT ACTIVITIES MASTER LIST CORE PRACTICES (choose 1 daily min) SUPPLEMENTAL PRACTICES (choose any 2x/wk min)


Design Your Game Plan (Sample)

DWYLT ACTIVITIES MASTER LIST CORE PRACTICES (choose 1 daily min) SUPPLEMENTAL PRACTICES (choose any 2x/wk min)

Walking DWYLT Sandbag Training

Swimming Walking Interval Training

Yoga Light Swimming Sprinting

Hiking Yoga Kettlebell Training

Brazilian Jiu Jitsu Hiking Bodyweight Training

Flag Football Mobility

Sprinting

Sandbag Training

Kettlebell Training

Cycling

Taekwondo

MMA

Rock Climbing

There may be overlap between DWYLT & Core/Supplemental Practices. That’s a good thing. It adds to sustainability.


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