TBC30 Plan

The goal of the TBC30 Plan is to educate each client on the importance of (1) changing mindset, (2) following a science-based, diet and exercise strategy and (3) understanding the value of proper recovery. The program is a 30-day plan that requires about 15 to 30-minutes of exercise most days of the week. A client has the option of completing all 3 phases of the plan (12-weeks). The TBC30 plan was created by nationally recognized fitness expert, Michael Wood, CSCS, who has 30-years of coaching experience.

The choices that people continue to make regarding diet and exercise are simply not working. A significant number of people in this country, and worldwide for that matter, have impaired health and low fitness levels. This is due in large part from an increasingly sedentary lifestyle coupled with poor nutritional choices (WHO, 2014, and Health Intelligence, 2015). The average American spends more than 9 hours a day sitting. Research shows that people who sit the most have a 112 percent increase in the Relative Risk (RR) of Diabetes and a 147 percent increase in the RR of cardiovascular events compared to people who sit the least. Sitting down for a large part of the day has similar mortality rates to smoking (Wilmot et al., 2012). This just helps fuel the fire adding to the list of reasons why more than one-third of U.S. adults are currently obese (35.1 percent or 78.6 million) and 33.9 percent are overweight (JAMA, 2012). When you look at the groups collectively, approximately 70 percent of Americans are either overweight or obese! It's time for a different approach and a needed change in mindset if you're seriously ready to improve the most precious of all commodities: your health and well-being.

Let's be honest, we know this can be a very difficult task since most people do not even like to exercise. More than 30 percent of people will not workout at all this year while only 5 percent will exercise at a level that is considered vigorous. There were about 81.6 million Americans who were completely inactive in 2015. In addition to factors like genetics, emotional instability, and sleeplessness, lack of physical activity is one of the leading causes of obesity. With that said, one of your goals is to carve out just 30-minutes a day and start moving more. That's it! You can find half an hour each day and make a commitment to yourself (and your family) to improve your health and fitness.

The TBC30 Plan will get you moving on that path that you need to travel down to finally get results. This plan, by the way, has worked for hundreds of my private clients who, over the years, have followed the plan. You need to implement the following steps and nutritional strategies into your lifestyle for the next four-weeks and it will work for you as well.

“Given what we know about the health benefits of physical activity, it should be mandatory to get a doctor’s permission not to exercise.”

Per-Olof Astrand, MD, PhD, Karolinska Institute, Stockholm, Sweden

Many government agencies recommend that individuals follow a customized exercise and nutrition plan tailored to their specific needs and goals to ensure optimal results. It sounds pretty basic but this rarely happens. If you never develop an initial plan and set individual goals then how will you ever know if and when you finally get there?

If someone has not exercised for a long period of time or is a novice, they should start slowly, keeping the exercise volume at a low training threshold. The goal and focus during this time period should be on developing both efficient movement patterns and overall fitness level and then on strength development. After a specific time period, the focus can transition to increasing the volume of work depending on the needs and goals of the person. Any increase in volume (repetitions/sets/load), once again, should not take place until that person has mastered movement competency involving the exercises they have been doing.

The Total Body Conditioning Plan (TBC30) is a 30-day diet and exercise plan that gets results by improving the quality of how you exercise and eat by changing exercise and diet mindset. The program offers a game plan with specific daily and weekly steps in addition to 8 diet strategies that will help improve your chances of success. The good news is, it's only 30-days and all the workouts are less than 30-minutes.

Making the commitment to exercise regularly while focusing on specific diet strategies are two important initial steps. The basic concept is to use the plan as a template to bolster that commitment and hopefully "ingrain the habits into your brain." There are 6-steps to follow over the course of the 30-day plan and five of those steps have specific game plans. Each game plan needs to be incorporated into your lifestyle in order to be successful. The 6-steps talk about the importance of changing mindset, performing a fitness assessment, adding more daily movement, getting stronger and leaner and finally, the importance of getting more sleep. By the time you complete your 30-day plan, you'll improve not only your health and fitness, but more importantly, exercise will become habitual.

If this is not the right time for you to begin the program - then hold off - and come back when you can commit the time and energy that will be necessary for you to be successful.

 

STEP 1: GET A NEW MINDSET

 

To continue reading the rest of The TBC30 Plan: A 6-Step Diet & Exercise Strategy for Life (Amazon Digital Servives, 2017), head on over to Amazon to buy the ebook or paperback version.

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