MINDSET | NUTRITION | WORKOUT PLAN

EVOLVE CHALLENGE

S T R O N G
M I N D
S T R O N G
B O D Y

2023 EDITION | 30 DAY PROGRAM

 The Evolve Process
Information STEP STEP
Awareness &
01 02 Application

Learning the Identifying where change is needed

fundamentals to human and HOW to do it. Science proven
steps to rewire your default way of
behavior, mindset, change.
thinking and behaving to create
lasting results.

Mind/Body
STEP
Connection
03
Covers the physical, chemical and
emotional elements contributing to Escaping The
overall well-being. Connecting the mind
and body; aka updating your
Comfort Zone
subconscious program
STEP
04
The factors that interfere
with change and growth
from happening; fear,
The Evolved beliefs, distractions and
STEP relationships.
Version Of You
Improving the way you respond to
05
challenging situations. The secret
formula: mindset, effort, Strong Gut/
consistency.
STEP Strong Mind
06
Key foods, supplements and
nutrition planning designed
STEP Self-Mastery to make you healthier from
the inside-out.
07 Routine
Applying everything we know
into small actionable steps that
guarantee growth and long-
term success.
Exploring Your
STEP
Potential
08 30 day training plan designed
to make movement a part of
your lifestyle.

STEP

09
Repeat
 WELCOME TO YOUR
EVOLUTIONARY PURSUIT

The Evolve Challenge continues to be an anchor for each person who

joins, whether it's your first or third time. Not because you're learning
new things; but more so because it's a prime time where our
community comes together with the common interest of being better.
As a result, our focus, determination, consistency and resilience is
maximized. And there is no better time than now; where the
encouragement and structure is needed. Some of you may feel
nervous or doubtful of your capabilities but I'm here to remind you
that those are all normal emotions. Consider them butterflies and
excitement stemming from your deep desire to excel. As you will; if
you make the choice to show up each day without judgement and
excuses. Moving forward we are all starting on a fresh slate. Let go
of past 'failed experiences' and keep them behind you. The future is
bright for you, for me, for us. Believe in the change, before it even
happens.
A RESILIENT MIND WILL ALWAYS
PROJECT A STRONG BODY AND LIFE.
Heba Ali

“You don't get what you want in life, you get what you are. In order to better who you are,
you must focus on within. If you're going to measure your worth, measure it by your effort,
not image. Who you are today and the fears you choose to face can soon be the struggles
that strengthen you. Mindset training” means that your brainpower is not fixed forever, but
can grow and change with effort. That's the beautiful thing about the mind, it's complex but
it's flexible. The ability to cultivate a growth mindset gives you the opportunity to improve
your perspective, thinking, habits and overall quality of life. Resilience is one of the core
qualities of a growth mindset. To be resilient means to be excited by challenges, not defeated
by them, to be confident in your ability to adapt and rise stronger. It takes real mental work -
it's not some magical quality. This quality shapes the "talented", "motivated" or "disciplined"
individuals who never give up on themselves. In this guide, you will build resilience by
improving your self-awareness, rational thinking, and emotional regulation skills. What you
learn is only of value to your life if you apply it. Just like any skill, if you stop practicing, you
lose your strength with it. This isn't just a program you run through once, revisit everything
you learn so it can live in your long-term memory and subconscious mind.
 EVOLVE CHALLENGE

01 S E C T I O N O N E

WHY YOU
ARE THE WAY
YOU ARE

INTRO TO THE HUMAN MIND,

HABITS, SUBCONSCIOUS MIND
 BELIEFS/
THOUGHTS
PERSONALITY SIX NEEDS/
TRAITS DESIRES

HABITS/
ENVIRONMENT/ SUB. MIND
INFLUENCE

WH E
Y Y U AR
OU Y O
ARE THE WAY

Of these five factors, beliefs and thoughts sit at the top tier holding the most
influential power on who we are , what we do and why we do the things we
do.While these factors are independent; they're also interlinked. I'll begin by
giving you a brief understanding of each element and then discuss how they
can influence one another.

ENVIRONMENT
Referring to external influences such as neighborhood, family, friends,
materialistic things, media etc. Relationships, specifically, have the greatest
influence on who you are and what you do and this links to the six human
needs (which we'll cover shortly). We typically identify with a 'group' and
as a result we can adopt to those beliefs. TV shows, social media and the
news have a slow yet subtle impact on people; and often can create false
realities (once again, influencing beliefs/thought patterns).
BELIEFS/THOUGHTS
We formulate beliefs every single day, some more hard-wired while others
are more susceptible to change. As we grow older, it's CRITICAL we take
stock of our current beliefs because they shape our self-perception and
view of the world. Beliefs and thoughts are intertwined. If you believe
you're not worthy of love, your thoughts will reflect that. To think differently
(and more constructively), you must let go of limiting beliefs confined from
'past failures' and experiences.

PERSONALITY TRAITS
While many assume that their personalities are fixed in childhood, plenty of
research shows that most people's personalities evolve throughout their
lives. (And this is heavily influenced by environment). There was a study I
read about identical twins that blew me away. Basically, they put one twin
in a suburban area and another in a rural area. Despite them having 100%
same genetic inheritance, both twins developed completely different
personality types as a result of their exposed environment. Changing your
environment doesn't imply moving from city to city; this study just proved
the point that personalities are in fact flexible. You can become more
optimistic, conscientious, disciplined and assertive if efficacy exceeds
excuses and if your environment is priming you for those changes.

IS YOUR ENVIRONMENT LIMITING YOU OR LIFTING YOU?

When it comes to defining personality traits, many of them overlap so in other
words, many of the words that we use to describe people are synonyms.
Therefore, if we want to know what a person, we don't necessarily need to ask
how orientated they are, how organized they are, and how assertive they are.
Instead, because conscientious people tend to be on-time and attentive, we can
summarize this personality dimension with a single term. Someone who is
careful, on-time, and hardworking would typically be described as an
“Conscientious.”

"The Big Five” (Goldberg, 1990; McCrae & John, 1992; McCrae & Costa,
1987). The Big Five comprises five major personality traits:

The tendency to appreciate new ideas, values, feelings, behaviors

Openness: and experiences
The tendency to be careful, on-time for appointments, to follow
Conscientiousness: rules, and to be hardworking.

Extraversion: The tendency to be talkative, sociable, and to enjoy others

company.

Agreeableness: The tendency to agree and go along with others rather than to
assert your own opinion and choices.

Neuroticism: The tendency to frequently experience negative emotions such as

anger, worry, sadness and interpersonal sensitivity.

The purpose of sharing this with you is to help you identify the traits that you
need to develop. Because you simply cannot hit a target you're not even
aiming at.
how motivating yourself works

"I want to be more motivated" isn't specific enough. You must have call to
actions, aka behaviors and habits to adopt. Motivation isn't going to fall out of
the sky and into your laps for you to keep forever. Motivation is an ACT and
behavior you have to create. The same goes for optimism, conscientiousness
and confidence; you must ACT it to become it.
So far, you've learned how personality traits and beliefs are influenced by
environment. Therefore, to change who we are we must change our
environment ( both internal and external ). Internal referring to our beliefs,
thoughts and self-perception. External referring to our friends, our screen
time, and our choice of entertainment.

For example:

Desired Goal: I want to become more optimistic (positive)

To achieve this goal, you should first begin by exercising positive thinking and
self-talk because let's face it, you're in your own head 24/7. So, the most
important relationship to fix is the one with yourself.

Next after that is: identify which friends or relationships are inhibiting your
ability to be more positive.This goes for family too - create distance without
elimination. No personal feelings, this is what personal development takes.
We often feel the need to fit into shoes that aren't ours because we don't
want to "disappoint" or perhaps because we want to be loved and admired so
badly. Here's a reminder to love and honor yourself first.

Lastly: surround yourself with people who have the mindset and/or lifestyle
you aspire to create for yourself. AKA, Evolve Nation Community. If you're
going to spend time on social media (which most of us will), use it wisely. Use
it to build yourself up rather to compare and feel horrible about yourself.
Unfollow the accounts and people that don't mirror your values or your future
self. Drown yourself in positivity, focus and possibility.

SIX HUMAN NEEDS

Tony Robbin six human needs explains how these needs are fundamental
to every single person and shape how we live our lives. No matter what
country you are from, what your socioeconomic status is, no matter your
race, your religion, your color, your creed; no matter what your goals,
desires, values, morals or dreams are – we all share these same needs.
Why do people overeat, or self-sabotage?

Why do people resort to conflict, or violence?

Why do people take drugs, or develop poor habits?

Why do people crave attention, or a deep desire for love?

To understand why are you the way that you are on a deeper, more
meaningful level, you must begin with understanding these needs. Because
once you do, you will understand why you act and react in certain ways.
And that awareness is a key step to making a pivotal shift in your life so
that you can overcome obstacles and embrace opportunities to ultimately
find absolute fulfillment. Let go of comparing yourself to others and focus
on achieving your own unique success.

THERE'S A REASON BEHIND EVERYTHING WE DO.

EVERY ONE OF YOUR DECISIONS IS DRIVEN BY THESE SIX NEEDS

Love/Connection A strong feeling of closeness or union with someone or something

Signifance Feeling unique, important, special or needed

Certainty Assurance you can avoid pain and gain pleasure

Uncertainty/Variety The need for the unknown, change, new stimuli

Growth An expansion of capacity, capability or understanding

A sense of service and focus on helping, giving back and supporting

Contribution others

The first four needs are necessary for survival and a successful life. The last
two needs (growth and contribution), are necessary to live a fulfilled life.
Many of your behaviors are based on which of your needs are – or are not –
being met. These are all important but since we're on this journey of self-
development I want to highlight on growth. Clearly that's one of the
reasons why you joined this challenge - I hope! ;)
 GROWTH

What makes us happy is not what

we get its who we become.

Those who have a top core need for growth are always in a pursuit of
progress and have a high need to achieve. They are very good at their
scope of work, but tend to move on quickly as soon as they believe they’ve
reached their full potential. Even though their constant striving for more
ensures they won't get bored, they can deviate on the side of perfectionism
and neglect the rest and relaxation they need to keep stress levels
manageable.

Signs that growth is one of your top

core needs:
You’re always pushing boundaries, both your own and those set for you by
others and by society. You’re very independent and are not attached to
material things. You may find it hard to connect with others and move on
too quickly from relationships.

Ways to make growth one of your

top core needs:

Adopt a growth mindset even more by challenging yourself to not only

learn, but to truly master a difficult skill. (Running for example) Don't forget
emotional growth: evaluate your limiting beliefs and learn to control your
emotions.
 DIVING DEEPER IINTO
PSYCHOLOGICAL NEEDS

Psychological needs (sense of belonging and love) are universal

- we ALL need them and are influenced heavily by them.

huge influence
on your behavior

While all of these needs influence our behavior, psychological needs require the
most attention because we are social creatures, and our brain is a social organ.
Your environment is created around protecting your psychological needs. This
explains why some relationships are so hard to leave - even if they're toxic ( it
threatens your sense of belonging and love needs so you're willing to
compromise in any way to satisfy those needs. When you understand your
motives and the needs of others, you are able to identify which relationships in
your life are influencing you for better or worse.

The purpose of grasping this concept is not to cut off relationships or isolate
yourself but rather to become more aware of how we're influenced and go about
justifying our psychological needs.
 Attention Security Comfort
Love Value

Most of us were never taught what we need in order to feel safe, secure, and
loved. When we’ve experienced safety, security, and love, we know that
we’re worthy of it. And we also know what to look out for. We naturally
gravitate towards people who offer it. And we swiftly change course when
we encounter people who don’t.

But if these basic needs were not fulfilled in our early life, this inner knowing
might not come so naturally. We may sense that something’s missing – and
feel frustrated and hurt – but we probably won’t know what to do about it.
We might even struggle to put our finger on what the issue is.

The problem with this is that it leaves us passive. We allow life – and people
– to lead us in all kinds of directions, whether they suit us or not.

How can we expect other people to know what we need when we don't
know what we need? So our relationship with ourselves comes first and
foremost.

Identify Your Psychological Needs

Write out your own questions or use these:

1. What would make me feel safe and secure in life?

2. What would bring me a sense of purpose, autonomy, and identity?
3. What is important in my life and how can I act and choose accordingly?
4. How can I protect myself better against things that collide with my interests
and values?
5. Which knowledge and skills do I want to develop more in order to become
more effective at achieving my goals?
6. How and when will I work on my own growth?
7. Which people are important to me? How can I improve my relationships with
these people?
 " Robert Waldinger - What makes a good life"

75 YEARS DONE ON HAPPINESS RELIED ON

THIS ONE FACTOR:

GOOD RELATIONSHIPS KEEP US HAPPIER AND HEALTHIER. PERIOD.

Social connections are absolutely necessary for us, without them we can feel
lonely, isolated and a lose of purpose. People who are more socially connected to
family, friends and community are happier and physically healthier than people
who are less connected. The challenge here is outgrowing people who are not
supporting our growth or ability to progress.

Growth demands FOCUS. Psychological needs demand love, security, and a

sense of belonging.

As a result we spend a lot of time battling emotions and desires.

So, to avoid isolation - create distance from those who you believe are distracting
you from your pursuit. At the same time, put the same effort into creating
relationships with people who share common interests and values.

QUALITY > QUANTITY

Don't mistaken social connection by the size of friends you have. Quality far
exceeds the amount of friends or relationships you have. Also, every relationship
(casual or intimate) requires effort to upkeep. Confine your circle by spending the
most time with those who have a growth mindset and engage in habits/activities
that support their progress. You will be influenced by that too!
HABITS/SUBCONSCIOUS MIND

Habits are influenced by our environment, friends, and psychological

needs. Memorized by the subconscious mind which allows a habit to
be carried out with no effort or much awareness needed. A HUGE
REASON TO WHY YOU ARE THE WAY YOU ARE.

ACTION REPEATED DAILY = HABIT

HABIT REPEATED DAILY = WHO YOU BECOME

A habit is a redundant set of automatic, unconscious thoughts,

behaviors, and emotions that’s acquired through repetition. It's when
you’ve done something so many times that your body now knows how
to do it better than your mind! I work out every morning whether I "feel"
like it or not - thanks to the power of habit.

Habits/routines can be very useful to us. For most of us, we're capable of
carrying out good behaviors without much effort. For example: do you
have to think about or learn how to brush your teeth every morning? Of
course not, you can probably do it with your eyes closed. Do you have to
figure out how to get to work? Chances are you're not spending your
time on the road thinking about a million other things. This proves that
with repetition, we can take any desired skill/habit and make it a learned
behavior! If you want to be more active, simply get into a routine and
follow it long enough until its memorized by your subconscious mind.
 INVISIBLE HABITS AKA MENTAL ACTIVITY

Habits aren't just physical things you do. Invisible habits form in our way
of thinking and often have the greatest impact on our self-perception and
choices. Negative thinking, self-doubt and judgement are ALL common
habits that are invisible to the eye yet carried out everyday.

THOUGHT PATTERNS

"YOU'RE NOT GOOD ENOUGH" "YOU'RE IN THE PROCESS"

"YOU'RE SO STUPID" "YOU'RE LEARNING"
"YOU'RE PROGRESSING"
"YOU'RE SO PATHETIC"

The way you THINK will influence the way you FEEL and vice versa. If you're
constantly thinking horribly about yourself, it is no wonder you lack the
confidence or optimism for change in the future. Giving your inner dialogue
more attention will allow you to put focus on the root of the problem. YOU.
Your thoughts and feelings are in your control. And though, being unhappy
with your current state is a normal emotion, it's you that holds the power to
your perception. Being ashamed of who you are will never yield positive
habits. To progress, we must accept where we are and focus our efforts on
the infinite potential we hold to change.
 TO SUM IT ALL UP

So far, you've learned how environment, personality traits, thoughts/beliefs,

psychological needs, and habits shape who you are. You've also learned
how each of these components are interlinked and influence one another.
The link between your environment and the habits you carry out everyday is
a strong one. How you feel—or behave—often works in conjunction with
your thoughts and beliefs.Taking time to assess your subconscious
behaviors can help you recognize where change is needed most. Self-
awareness can go a long way in ensuring that what you do is in reflection of
your values, evolved beliefs, and aspirations.

Key Lessons & Take Aways

ENVIRONMENTAL INFLUENCES

We're influenced everyday by your environment. Distance yourself from

the people, places and things that aren't supporting your growth.

BELIEFS/THOUGHTS
/
The narrative we run in our mind will determine how we feel - and what
we do. To evolve, we must let go of limiting beliefs and be aware of our
internal dialogue.

PERSONALITY
/ TRAITS

Our personality traits are flexible and we have the power to outgrow
who we were if our environment and efficacy exceed our excuses.

SIX HUMAN/NEEDS

Many of our behaviors are based on which of our needs are – or are not
– being met. How we satisfy our needs is critical to monitor and adjust.

HABITS/SUBCONSCIOUS
/ MIND

With awareness and repetition we have the power to outgrow poor

habits and ability to introduce new learned behaviors.
SELF-CHECK POINT

OK, SMART COOKIE

LET'S GET TO WORK!

Before you move on to the next section, please complete this self-check!
It's super important to fill this page out as honest and accurate as possible.
There's no space for shame or discouragement here. Be real with where
you're at. Identifying the habits, people and factors that interfere with your
goals is the first step to change. If you aren't aware of the problems, how
can you even begin to solve them, right?

You can print out the this page or write these questions in a journal.
Do this when you have time and aren't in a rush.
What are some of my unhealthy habits?

What influences these habits?

What can I do to break out of these habits?

What habits do I want to develop?

How can I develop this habit?

5
 EVOLVE CHALLENGE

02 S E C T I O N T W O

THE HARDEST
PART
ABOUT CHANGE

EXPLORING THE UNKNOWN

HABITS, THOUGHTS, BEHAVIORS

E
nvision
xecute
volve
Everyone has a goal and a destination that they want
to reach. The difference between dreaming and doing
are the steps you take each day. The choices and
sacrifices you willingly make. Having the commitment
to give up what you want 'now' for what you want
'most'. In other words, when your vision is clear and
your focus is sharp, you are not deterred by short
term desires and/or distractions.
BE THE
STORM
Life for humans is highly competitive!
To keep moving forward, we must
operate at our highest level. People
who compete at the highest level are
not reliant on how they feel in order to
get something done. They are people
who have a vision and execute on it
without delay or avoidance behavior.
Operating at a high level isn't physical
capability; it's a mental game. You win
every time, when you adapt and
amidst adversity.
"Not all storms come to destroy,
some come to clear your path"
The true reward comes from within.
The journey itself is all the joy. But to
enjoy it, you must appreciate your
struggles because in every challenge
you have the ability to evolve into a
better you. You discover your strength
in every struggle. Be patient and
remember that this is a long-term
commitment.
THE POWER
Decision-making may not always be challenging;
we are making decisions without putting much
thought into it. From waking up in the morning to
going to bed. The choices we make every day is

OF CHOICE our routine, and therefore less effort goes into

The power of choice is something many of us
take for granted. We all get options in our lives,
and we can make choices both knowingly and
unknowingly. The choice to do the challenge or
not. The choice to show up for a workout or
not. Each choice comes with a consequence
(good or bad).
them. It's only when we have to the awareness on
what we're doing are we able to start the process
of change. Identifying the thoughts, behaviors and
choices needed to accompany that growth.
“EASY CHOICES, HARD LIFE. HARD
CHOICES, EASY LIFE.”

30 DAYS
Choices are a critical part of our self-
development, because each one of the
decisions shape your experiences and brings
you to where you are today. There's power in

30 CHOICES
knowing that we have a will and choice, and if
something doesn’t go our way and we don’t
like where we stand, we can change that.
 THE HARDEST PART ABOUT CHANGE IS NOT MAKING THE SAME
CHOICES YOU MADE THE DAY BEFORE, PERIOD.

The moment you decide to make a different choice, get ready because its going to feel
uncomfortable. Any shift to your current routine is perceived by your subconscious
mind as a threat. The subconscious mind DOES NOT like unfamiliar grounds.

CONSCIOUS MIND SUBCONSCIOUS MIND

-------- --------

Analyzes/Plans Emotions & Feelings

Critical Thinking Habit Patterns, Addictions
Logical Thinking Relationship patterns
Long-term memory
Will Power
Creativity, intuition
Short-term memory

CONTROLS CONTROLS 90% OF

10% OF OUR LIFE OUR LIFE

CONSCIOUS MIND FUNCTION CONSCIOUS VALUES: SUBCONSCIOUS MIND FUNCTION SUBCONSCIOUS VALUES

The analytical mind. It tries to use Helpfulness The emotional mind. It cannot tell Maintaining security
willpower to control behaviors, Choosing our own path the difference between what is Sexual fulfillment
habits, and beliefs but loses out Seek meaning in life real or imagined. It HAS to accept Honoring tradition
the subconscious mind's greater what you give it and emotionalize.
influence.

That means 95% of who we are in our adulthood is memorized set of behaviors, emotional
reactions, unconscious habits, hardwired attitudes, beliefs, and perceptions that function
like a computer program. So then a person can say with 5% of their conscious mind:

“ I want to be healthy” “I want be happy” “I want to be free”

But the body is on a whole different program.

So then how do you begin to make those changes? Well, you have to get beyond the
analytical mind because what separates the conscious mind from a subconscious mind is
the analytical mind. It has the capacity to form new beliefs and think strategically whereas
the subconscious mind ONLY knows what it knows from the PAST.
E³ ENVIRONMENT. EXPERIENCES. EMOTIONS.

EMOTIONS ARE THE END PRODUCT OF PAST EXPERIENCES.

Most people spend majority of their life living in survival and living in stress. By
always anticipating the worst case scenario based on a past experience, they’re
conditioning their body into a state of fear. Why do we anticipate the worst?

When a bad event happens, the mind will automatically want to keep recalling
the event because of the emotions of stress hormones, the survival emotions are
saying ‘pay attention to what happened because you want to be prepared if it
happens again’. The stronger the emotional reaction you have to some
experience in your life, the higher the emotional quotient and the more you pay
attention to the cause.

The moment your brain puts all of its attention on the cause, it takes a mental
snapshot (that’s called a memory). So long term memories are created from very
highly emotional experiences AND stored in the subconscious mind.

Your body is the unconscious mind, it doesn’t know the difference between the
experience that’s creating the emotion and the emotion that you’re creating by
thought alone.

So then, the body is believing and living in the same past experience 24 hours a
day, 7 days a week.

When those emotions influence certain thoughts (and they do), then those
thoughts influence your behavior.

Emotions Thoughts Behavior

Thoughts (what we think) create Emotions (how we feel)

which drive the Behaviors (what we do).
 LIVING IN THE PAST = PREDICTABLE FUTURE
When you live in the familiar past then it makes sense that you’re going to
create the predictable future. Your body is your unconscious mind, it
doesn’t know the difference between an experience in your life that
creates an emotion and an emotion you create by thought ALONE.

So if you’re living by the same emotion every single day and those
emotions are influencing your thoughts; then your lens of the future is
going to be colored by the past.

If you start thinking about some future worse case scenario and you begin
to feel the emotion of that event, your body doesn’t know the difference
between the event that’s taking place in your outer world and what you’re
creating by emotion or thought alone.

So most people then are constantly reaffirming their emotional states so

when it comes time to give up an emotion, they can really want to but they
can’t because the body is stronger than the mind because it’s been
conditioned that way.

This is where the servant ( the body) becomes the master.

Being in the unknown is a scary place because it’s uncertain.

WHY CHANGE IS SO DIFFICULT.

When it comes time to change and a person makes a different choice, all of
a sudden they don’t feel the same way.

The body says you’ve been doing this for x years, you’re just going to stop
feeling suffering and shameful? You’re not going to complain or blame or
make excuses or feel sorry for yourself? Now the body is in the unknown.

The body does not like the unknown and by default wants to return to a
familiar territory (even if it is suffering!). So the body starts influencing the
mind by saying things like:

“Start tomorrow”
“This isn’t going to work for you”
“This doesn’t feel right”
And so if you respond to that thought as if its true, then that same thought
will lead to the same choice, which will lead to the same behavior, which
will create the same experience which produces the same emotion.

HOW CAN I IMPROVE MY THOUGHTS?

First, you need to become aware of them!

Ask yourself:

• What are your recurring thoughts throughout the day?

• Are they positive or negative?
• What story would you change to create more peace with your body?
• What am I focusing on when I look in the mirror?
• Do I tend to worry and predict the future?
• Am I drowning in the process instead of focusing on the outcome?

Your self-efficacy influences your ability to change and how far you will go.
Most people have programmed themselves to notice the bad things first.
It's easy to look in the mirror and focus on what you don't like first.
Focusing on what makes you feel bad isn't going to lead you to take the
steps to real change. The problem here is that “like attracts like.” Feeling
bad only attracts behaviors that will continue to make you feel bad (self-
sabotage, negative self-talk, and devaluation). When you feel bad about
yourself, it's a lot easier to act in a way that justifies your limiting beliefs
about what you can or can't achieve. This is why most people self-
sabotage. Because it's "easier" to confirm a bias than it is to prove it
wrong.
 ANOTHER THING THAT MAKES CHANGE SO HARD IS THE
PERCEPTION OF PROGRESS & FAILURE

The idea of failure is so messed up and backwards for most people.

perceived as messing up. They believe not performing well or falling off
track is failure and as a result they give up too soon; or even worse, don't
even bother trying to change.

Failure is not making mistakes.Failure is not taking steps back.

Failure is giving up. Failure is not trying. Failure is a state of MIND.

You can't lose if you're constantly in pursuit of progress.

You either win or learn.

This visual touches on the importance of taking action and not

procrastinating. When we procrastinate, we risk missing out on
opportunities and condition ourselves to delay our goals. Imperfection, on
the hand, is a natural part of any process and can even lead to a stronger
and more creative you. By embracing imperfection and taking action, we
are more likely to make progress and achieve. our goals.

Therefore, it's better to start working. onsomething with whatever

knowledge or experience you have, rather than waiting for the perfect
moment or idea, as that may never come.
 EMBRACE THE CHANGE.

One constant since the beginning of time is change. "Change is

constant" means that the world is continuously changing and so
are people, including you. And while that can be scary concept to
absorb, the unknown is a beautiful place to explore and
experience. Yet, most people are pushed to make changes when
there’s a disease, loss or some tragedy to make up their mind to
change. My message is: why wait?

You can learn and change in a state of pain and suffering

OR

You can learn and change in a state of joy and inspiration.

Right now, the advantage and benefit you have in doing this
challenge is starting this journey by choice and having a
supportive community that makes the experience all that better.
It's only when we decide to challenge the change are we able to
own our power. In this state, we are able to shift from a survival
state to a creator state.

YOUR GOALS

Exploring the unknown can spark feelings of fear or freedom. And

the difference lays in your perception. When you face change with
optimism you open yourself up to the experiences and beauty that
life gives you, no matter what path you choose to go on.
 THE POWER OF YOUR MIND.

The human mind is a massively misunderstood and an underused

chemical factory. It’s the reason you feel happy, the reason you
feel sad, it’s the reason you feel excited. It’s all the chemicals of
your brain. One of the only things you can control in this world is
the state of your mind.

You can’t control the weather

You can't control the news
You can’t control other people
You can’t even control your health

You might get in accident, you might get sick, you might lose your
job, it’s all a possibility.

One of the VERY few things you have genuine control over is
how you respond to these changes and circumstances.

You decide if you’re happy

You decide if you’re disciplined person
You decide if you’re a depressed person
You decide the weight of a problem

These are things that in REAL time, you can control in your brain.
AND that is a very empowering fact to know. When you feel
powerless or weak; you have the power to change how you feel. By
feeding your mind with positivity and focusing on the good, you can
create the light in the darkest moments.
 DECIDE IF YOU ARE GOING TO BE
DEFINED BY A VISION OF THE
FUTURE OR ARE YOU GOING TO LIVE
BY THE MEMORIES OF THE PAST.
 EVOLVE CHALLENGE

03 S E C T I O N T H R E E

CONNECTING
THE MIND
& BODY

THE MENTAL CHALLENGE

REPROGRAM YOUR
SUBCONSCIOUS MIND,
AWARENESS, VISUALIZATION
AWARENESS

If you’re not being defined by a vision of the future then you’re left with old
memories of the past and you will be predictable in your life. The foundation of
change is rooted in awareness. To be unaware leads to taking far too much for
granted, such as who you are, what you are capable of, and what the future
holds. Awareness allows you to break free from fixed beliefs/habits and create
change in the present moment. It is far too easy to make conclusions about
what you can - or cannot do, and this has happened in everyone’s life to some
degree or another. Take any person who has had a bad experience doing
something. Do you think they are likely to do it again? Probably not. The human
mind prefers pleasure and avoids pain. Instant gratification over delayed
success. We cannot create a better future if we're stuck inside the mental
constraints of the past. It will always weigh us down, and the present will
unconsciously repeat the past, no matter how hard we try to make this not
happen. For all these reasons, it is so important to strengthen our awareness.
 SELF-AWARENESS IS A HABIT

More specifically, self-awareness is about observing:

Patterns of thought. How do you tend to think about and explain what
happens to you? What’s your self-talk like? What expectations do you
hold in certain settings or with certain people? What are your core
beliefs that influence your thinking?

Patterns of emotion. How well do you understand your own moods

and emotions? Do you observe and try to understand your emotions or
do your react to them impulsively? Do you view difficult emotions as
enemies to be avoided or gotten rid of or messengers trying to tell you
something?

Patterns of behavior. Do you understand why you tend to act in the

same way in certain situations? Do you have a sense for what types of
events are triggering for you? To you understand what motivates your
behaviors or leads to self-sabotage?

In other words, self-awareness is learning to be curious about your own

mind.

WAYS TO IMPROVE SELF-AWARENESS

Journaling Meditating

Journaling is one of the best ways to improve your self-awareness and self-talk.
Writing down your experiences, emotions, daily habits, etc is so helpful. It
literally provides you with a blueprint of how and what you’ve achieved on a
daily basis. This allows you to visually evaluate what is going on in your mind
and life. You're also more likely to notice behavioral patterns that are getting in
the way of you achieving your goal. In other words, it's a GREAT way to
declutter our messy minds and put things in better order.

Slip-ups are totally normal and part of the process as long as you recommit to
your growth. Re-strategize your plan so you are not making the same mistake
over and over again.
 Meditating

I get it, meditation can feel ridiculous, pointless or boring. But give it a chance
because in a world where we're all operating at lightening speed, it's nearly
impossible to cater to our internal world. Mindful meditation teaches you how
your thoughts and emotions work. When you practice watching and
observing your thoughts without attaching to them or thinking about them,
you begin to internalize a powerful idea:

You are not your thoughts.

All too often we lack self-awareness because we’re actually thinking too
much—overthinking. We easily become lost in our thoughts, assuming
they’re true or worth engaging with simply because our minds decided to
throw them at us.

A daily mindfulness practice will open your eyes to how the thinking mind
works and how much more there is to you than the mere content of your
thoughts. Cut 10 minutes from your social media time and just do it. You
have the time.

CONNECTING THE MIND & BODY

You learned that your body is the subconscious mind, and it primarily
lives in the past; curating the same beliefs, emotions and behaviors.
You also learned that it cannot tell the difference between what is real
or imagined. It HAS to accept what you give it and emotionalize;
therefore, you have the ability to CREATE a better future. The greatest
know-how is knowing how to engage your subconscious mind
because it works millions times faster!
 WAYS TO REPROGRAM YOUR
SUBCONSCIOUS MIND

VISUALIZATION THOUGHT CATCHING DISRUPT THE SYSTEM

WHY THE LAW OF ATTRACTION WORKS

The subconscious mind makes no difference between

what’s real and what’s imagined: it works on the law of
attraction and whatever you think, will apply in reality.

This is why affirmations, visualization, and self-talk both

verbal and nonverbal are CRITICAL when it comes to
reprogramming your subconscious mind.

INSTEAD OF PREDICTING FAILURE

CONDITION YOUR MIND TO PREDICT POSSIBILITIES

What thoughts do you want to think? What behaviors do you want to demonstrate
in one day? The act of rehearsing them mentally is extremely powerful way to
increase awareness and reprogram the subconscious mind. If you’re truly present,
the brain doesn’t know the difference between what you're imaging and what you’re
experiencing in 3d world. You begin to install new thoughts, emotions and
experiences in your mind. If you keep priming it that way, you'll no longer be defined
by past experiences because your focus is on NEW behaviors and beliefs.

The hardest part is to teach your body emotionally what the future will feel like
ahead of the actual experience.

What does that mean:

You can’t wait for your success to feel empowered

You can’t wait for your new relationship to feel loved
You can’t wait for your wealth to feel abundant
 CAUSE & EFFECT MODEL

This model means waiting for something outside of us to change how we feel
inside of us. Most people live in LACK waiting for something to change out ‘there’.

Instead of waiting for the effect, CAUSE THE EFFECT!

The moment you start feeling abundant and worthy, you’re creating wealth.

The moment you're empowered and feel it, you're beginning to step towards your
success.

The moment you starting feeling whole, your healing begins.

And when you love yourself and you love all of life you’ll create an equal and now
you're causing an effect.

That’s the difference between living as victim and a creator.

Victims justify why they are the way they are by putting blame on people or
experiences.
“They made me think and feel this way”

When you switch this framework around you become a creator of your world and
now that’s a whole different game where you start to believe more that you’re the
creator of reality.

“My thinking and feeling is creating an outcome in my life”

 VISUALIZATION
TECHNIQUE

THINKING
Begin with a snapshot in your mind of who you currently are then imagine yourself having
achieved your goal. Be specific and detailed about what it is you intend on achieving. The
intention is everything in this step. Think of the feelings you're going to have not only at goal
achievement but along the way in your journey towards achievement.

Make a mental note that this moment of achievement is meant for that moment but there are
others still to come, although no energy needs to be directed to them yet.

FEELING
Within your vision of the goal or experience, in combination with the image of what the result
looks like imagine what it would feel like. Let the feeling begin within your mind and flow
through your envisioned self of the future. Imagine the feeling throughout your body and
allow future thinking to recognize the feeling, creating an awareness of the future mind and
body. Take note of the environment when you are at your moment of success. Let all of those
things in your mental imagery take form and exist. Lastly, allow yourself a sense of
appreciation and gratitude for the journey and the new experience or achievement that has
come to be.

BEING

What is left after visualization by thinking and feeling? DOING. You must put your
envisioned future self into action. The only power that exists to create will always be the
present, now! What you have done is set a condition to influence your behaviors.
Through visualization and reinforcement of this vision through repeated exercises, you
will continue to reinforce the experiences, thoughts, and emotions associated with what
you've envisioned.
 THOUGHT CATCHING
TECHNIQUE

CATCH THE THOUGHT

When you catch yourself saying something negative either towards yourself or others,
change that thought to be either neutral or positive. Example: Change this negative thought,
“My thighs look so big today, I hate them.” to either something neutral, “My thighs help get
me to and from class each day.” or something positive, “My thighs are strong, they hold
power, and they make my body beautifully complete.”

CATCH THE THOUGHT CHANGE THE CONVERSATION

This doesn't only apply to judging your image. This applies to any behavior you want to
break free from. Let's use emotional eating as an example. Let's say you've created a habit
of munching while you're working or studying. Whether this is a habit formed out of
boredom, distraction or procrastination it's obvious to catch when you're doing it.

Behavior is driven by thought first. This means you need to catch the thought first.
Subconscious thinking occurs at lightning speed so you better be QUICK! Before you know
it you're already halfway through your bag of chips. On a neurological level, you think better
when you're not in motion. You can interfere with your habitual pattern by using physically
stopping yourself.

The next time you start heading over to your kitchen. Literally, stop yourself from walking.
PAUSE and say to yourself " [ Name ], you're doing it again, you're going to grab a bag of
chips but you don't need to. You don't need it. It only feels like you do because it's become a
habit." Take it a step further and form a better habit by saying: "Let's get grab a bottle of
water, you're probably thirsty". In this way, you not only interfered with the learned habit,
but you also substituted it with a better one!

Trust me, this simple technique works wonders! By repeatedly doing this over and over
again, you allow this to be the new system you follow. A system that is less reactive and
more aware.
 DISRUPT THE SYSTEM
TECHNIQUE
DISRUPT THE SYSTEM

When reprogramming your brain for new behaviors, you have to eliminate triggers and
disrupt your habitual patterns. Your environment really does control how you think and feel
unconsciously. Because every person, thing, place and every experience has a neurological
network in your brain. Every experience that you have with every person produces an
emotion. People NEED the outer world to feel something. So to change, then is to be greater
than your environment. Meditation is the tool. Disconnecting from your environment.

What you perceive to be a threat to your progress is worth introspecting. Spending time with
friends is often not looked at as 'bad' but if these friends play a role in your ability to make a
positive change then it's time you consider taking a break while you aim your focus on
yourself.

PROXIMITY IS POWER

The simple act of who you spend your time with is who you become.

As you work on how to reprogram your mind, remember that proximity is

power. Trying to give up alcohol while all your friends drink occasionally is
probably not going to happen. This goes for any habit. Chances are, many of the
habits you formed were influenced by your environment; you don't just naturally
wake up one day and think: I want to start smoking! There's a subconscious
process that occurs in your social environment that over time convinces you that
a certain behavior holds a reward or benefit. That being said, disrupt the system
by not putting yourself in those environments. Lastly, eliminate the triggers that
provoke habits you no longer wish to carry out. You can't eat a bag of chips, if
it's not in your cabinet to begin with, right? :)
 EVOLVE CHALLENGE

04 S E C T I O N F O U R

ESCAPING
THE
COMFORT ZONE

FEAR, PERCEPTION, FOCUS,

SELF-TALK
CONFRONTING YOUR
COMFORT ZONES
In the warmth of our comfort zone, life feels safe and familiar. More often than we
care to admit, finding the motivation to leave is hard. But the more we’re stuck in
our comfort zone, the more opportunities we miss to fully immerse ourselves in the
human experience.

A comfort zone is a psychological state where you feel more at ease because
you're not being tested. Sheltered in this bubble, people don’t typically engage
in new experiences or take on any challenges. They only participate in activities
that are familiar, making them feel “in control” of their environment.

People stay in their comfort zone to avoid feelings of anxiety or stress, and pain.
Anything outside the comfort zone creates uncertainty, and uncertainty makes
us feel anxious. Naturally, human beings are wired to avoid these feelings. This
makes them reluctant to leave their comfort zone.

As comfortable as it seems, this bubble holds you back from personal growth
and fulfillment. After all, life is to be experienced and how much can you
experience if you lack the courage or confidence to explore new things and
discover your capabilities!
PSYCHOLOGICAL
FEARS
Many of our fears are subtle, we go through life without ever giving them a
second thought, and this lack of attention can cause a lot of emotional
damage. The fears you want to make sure you address are the
psychological fears, not only "fear of spiders". These questions can help
reveal comfort zones you weren't aware of before. It may be uncomfortable
but it's transformative.

1.Are you afraid of what other people think of you? What about it scares you
most? How does this limit you?

2.What do you absolutely HATE doing and how does it make you feel? Do you
hate it because it triggers a deeper fear within you? What fear?

3.What causes you anxiety? What triggers your anxiety or what makes you
nervous and uneasy? Is it uncertainty "not knowing"?

4.What are some of your biggest, most obvious fears? What deeper fear is this
obvious fear-based in?

5.Are you currently in an unhappy or unhealthy relationship that you are scared of
getting out of? Why? What are you scared of? (fear of being alone, not finding
someone else, being hurt, not being loved) Whatever your fear is, can you go
deeper and see if it’s based on a deeper fear?

6.How do you feel about change? Does it scare you? What about it scares you?

7.Are you comfortable with being vulnerable? If not, why not? Can you pinpoint a
deeper fear?

8.Do you enjoy being alone? If no, why not and what deeper fear is it based in?
LEAVING YOUR
COMFORT ZONE
If we don't control the emotional mind it will continue to live in the same subconscious
cycle of settlement, and fear.

where you want to be!

where most
people are

COMFORT ZONE FEAR ZONE

Feeling safe and in control. Feeling fearful, searching

Avoids doing anything for excuses, lacking self
new or challenging. confidence

LEARNING ZONE GROWTH ZONE

Learning, dealing with Growing, setting new

challenges, and extending goals, finding purpose,
the comfort zone. realizing dreams and
aspirations
STEP 1: BELIEVE IN YOURSELF

EMPOWER
YOURSELF DAILY
For most people, there is a clear understanding between feelings of
confidence and feelings of anxiety. When we feel anxiety, we tend to 'play
safe' and hold our potential hostage. When we feel confident, we tend to
face challenges and try new things. What made me a great runner was not
natural born talents - in fact, there were none. It was in my confidence and
efficacy that allowed me to achieve any goal I set my mind to. I had the
confidence and belief BEFORE I had the skills, remember that.

Positive beliefs create confidence. Fear creates doubt.

Instead of focusing on the task, like going for a run, our anxiety encourages
us to focus on potential threats, like the consequences of feeling out of
shape or 'underperforming'. This can create a chain reaction that impacts
our emotions, our behaviors, and ultimately, our performance.

Confidence moves us in the opposite direction. It drives our focus toward

the task, not away from it. It provokes performance-enhancing thoughts and
behaviors, not performance inhibiting ones. And critically, it helps us
manage the uncertainties we encounter when trying a new workout or
aiming for a new personal best. No matter how unstable or challenging the
situation is, confidence always brings us back to focusing on the task.

"The best way to gain self-confidence is to

do what you are afraid to do."
STEP 2: BOOST YOUR CONFIDENCE

VERBAL PERSUASION
+ SELF-TALK

Verbal persuasion can come from ourselves or those around us. This is a core reason to
why athletes need coaches and why people hire life coaches and personal trainers. The
more we trust and respect their opinions, the greater and more lasting an effect they
will have on our confidence.

The same happens when we encourage ourselves. If we engage in positive self-talk by

telling ourselves, “just keep shooting” or “I can do this,” we can increase our levels of
self-trust, and encourage ourselves to stay on a productive course. What we’re
generating here are not merely words of encouragement, but an internal belief in that
encouragement, so get good at accepting positive feedback from your coaches,
mentors, and friends, and get even better at supplying yourself with the verbal support
you need through convincing and positive self-talk.

FLIP THE SCRIPT IN YOUR HEAD

If you're going to negotiate with yourself, negotiate
BETTER. Flip the script and make let your self-talk
encourage you to explore your potential.

What thoughts can help

me face my fears?
Positive ones!

"THAT'S RIGHT!"

"You're going to do
amazing!"
 Negative Self-Talk

"Disappointed. I "I'm a terrible runner,

knew I was right!" it's not in my genetics."

validates already defeated

biased belief

Doesn't perform their best

or gives up too soon.

Discouraging thought Empowering thought

"Running isn't my strongest point (yet!) but

"I can't run a mile
that's the purpose of doing this challenge.
without stopping."
I'm excited to see how much I improve!"

"If I don't workout 5x a week, I measure my progress on effort. As

I'm not doing good enough. long as I'm giving it my all during my
What's the point of trying?" training days, I am progressing"

Positive Self-Talk

"I'm getting better "I'm not where I want to

and feeling stronger!" be but I will be if I give it
my all. I can do this!"
perspective changes
empowered!

Performs their best and

doesn't give up easily.
STEP 3: FACE YOUR FEARS!

FACE YOUR FEARS

DOMINATE DISCOMFORT

Forget Everything And Run.. Face Everything And Rise

FEAR

(Ready for anything,

(No thanks, that's not
that's how WE GROW.)
how WE evolvers move.)

Avoiding fears only makes them scarier.

Take your power back by dominating them!

FACE YOUR FEAR.

When you encounter a fear over and over again you no longer are paralyzed by it. Write out
one thing you want to break your fear of each week and set a day where you actually do it!

BREATHE THROUGH PANIC

If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Place
the palm of your hand on your stomach and breathe slowly and deeply. This calms the body
and teaches the mind how to cope with anxiety.

CHECK YOURSELF
It's impossible to think clearly when you're flooded with fear or anxiety. In those moments,
remind yourself of how strong and capable you are of controlling your emotions and mind.

DON'T TRY TO BE PERFECT

Life is full of problems, yet many of us feel that our lives must be perfect. Bad days and
setbacks will always happen, and it's important to remember that life is messy.
STEP 4: COMMIT TO THE PROCESS

TRANSFORMATIVE PHASE
It's a daily effort.

Becoming the person you want to become is a

daily effort and one that extends a lifetime. It’s
not as though one day you wake up and go “I’ve
arrived! I am now the perfect person. My work
here is done.” And if you do wake up thinking
that you have a whole other set of problems 🙂

What growth
What they think actually looks like
growth looks like

The road to perfection feels like a never-ending one, but it is important to

recognize that none of us will actually become our perfected selves during
this lifetime; so instead, we should focus our attention on the pursuit of
perfection, rather than the achievement of it. And we should grade ourselves
based on the progress of our pursuit rather than beating ourselves up for the
lack of achieving it. You have to remind yourself each day that it is your
progress that truly counts.

When it comes to how we perceive success, we look at others and see their
brilliance and achievements. But behind this surface, there were years of
training and failing. It's not a matter of luck or talent. It's a matter of choices.
 EVOLVE STANDARDS TO LIVE BY

Living in a body that reflects your highest level of health requires mastery of
these standards

Value Yourself, First. (value yourself and you'll value what you do)
Believe In Yourself. (you will never rise above the opinion of yourself)
Guard Your Focus. (If it's easy to do, it's easy not to do)
Run Your Mind: (You are not your thoughts)

VALUE YOURSELF , FIRST BELIEVE IN YOURSELF

Most people seek value from others and
You will never rise above the opinion of
materialistic things. Value comes from
yourself. This means you can have all the
within, it's something that can't be taken
resources in the world but if you lack
from you nor validated by others. It's
confidence and/or belief in yourself then
validated by you and your standards are
you will stay at the level you see yourself
shaped around it. You expect the best for
at. Starting from now, believe in the vision
yourself from the food you eat, to the
you hold and your capabilities. Believe in
people you allow in your life and the
yourself before it's even done!
things you choose to do.

RUN YOUR MIND

GUARD YOUR FOCUS
Exploring anything new will be challenging.
If it's easy to do, it's easy not to do. Find
Ultimately it's up to you to believe whether
more reasons, and less excuses. Don't
it's possible or not. When you hear yourself
let the next 30 days pass you by
validating why you can't or shouldn't, stop
because friends distracted you or
and verbally say to yourself: "This isn't
because it's summer. Separate yourself
you". The voice in your head isn't the
from the things and thoughts that get
evolved you. These negative thoughts and
in your way. Success is not a
doubts stem from your past. Break out
comfortable procedure - FOCUS.
those beliefs.
 EVOLVE CHALLENGE

05 S E C T I O N T W O

YOUR PLEASURE
CENTER

REWARD SYSTEM, DESIRES,

ADDICTION, EMOTIONAL
REGULATION
 THE HUMAN REWARD SYSTEM

To understand why we are driven by tasty food, love, sexual desire, drugs,
chocolate, or social media, we need to learn about the reward system. As we
learned earlier we all have the same six needs. However, how we satisfy
those needs results in different habits. We all each have a different level of
intensity for each of those human needs. Because we're all unique.

The reward system, otherwise known as your pleasure centre, is one of the
most important systems in the brain. It drives our behavior towards
pleasurable stimuli such as food, sex, drugs, etc. And it drives us away from
painful ones that demand more energy or effort such as conflict, homework,
exercise, or healthy stresses.

This is where we feel emotions and process those emotions to start or stop
actions. In other words, this system is responsible for the habits we form. A
reward is a stimulus that drives your behavior - playing as reinforcer. That is,
they make us repeat behaviors that we perceive (unconsciously) as good for
our survival, even when they’re not.

WE ARE DRIVEN BY DESIRES

& MOTIVATED BY REWARD
 ENDORPHIN DOPAMINE

HAPPINESS
HORMONES

OXYTOCIN SEROTONIN

Our brain's pleasure centre produces dopamine in response to the

feeling of pleasure or satisfaction. Let me give you an example of why
this can be a good or bad thing. Let's say you are stressed out , from a
work situation. And you chose to eat a sugar-filled piece of cake
(stress eating). Your brain releases the dopamine in response to this
action, and you 'feel relieved'. Do this enough times, and the next
time you feel stressed, your immediate response will be to engage in
that unhealthy behavior, since it worked before and triggered a
dopamine release. You have built a habit here that includes fighting
off stress with unhealthy eating, and your pleasure centre becomes
wired to look for this pattern.

In that same situation, instead of stress-eating, lets say you chose to

do breath work. Breath work is proven to trigger responses in your
brain oxygen levels that can effectively manage stress levels, change
your mood or make you feel more alert. In the same way, your
pleasure centre will register positive signals from this breath work and
the associated dopamine release will be connected to this behavior.
The next time you feel stressed, after doing this breath work
response enough times, you will be abe to tie a healthy habit to the
same dopamine release and feeling. This is the power of your
pleasure centre - it doesn't care about the habit as much as the
release. That is why its so important to build healthy habits that
trigger our pleasure centres as opposed to unhealthy ones.
 ADDICTION.

What’s driving addiction and what you can do to break free.

We’ve been programmed (not good or bad), behind every substance addiction
or addiction on gaining or media; there is an emotion that a person is doing their
best to regulate.

When we have an event that changes our emotional state; the stronger the
emotion we feel from the shock, betrayal, the trauma, the news, whatever it is;
the more altered we are inside of us, the more the brain freezes, the brain and
takes a screenshot and that’s called a long term memory. It’s called a long-term
memory so we can remember them and the emotion associated with them.

Every time we think about or remember those events, we produce the same
chemistry in the brain and body as if the event was occurring. Now the body is
so objective it doesn’t know the difference between the real life experience
that’s creating that emotion versus the emotion that person is fabricating my
thought alone.

All it takes is a thought and a feeling

An image and an emotion
A stimulus and response

And you’re actually conditioning the body subconsciously into that emotional
state
And that sets the base line of a persons emotional state

Whether that is
“I feel empty”
“I feel anxious”
“I feel resentment”
…and I don’t know how to change
So people will look for things in their outer world to make that feeling go away.

Whether it’s a drug, gaming, complaining; it doesn’t matter what it is, but let’s
just use a recreational drug as an example. The moment they take it, they notice
a change in their emotional state, they associate that change with what caused
it.

And they remember what caused it, creating a dependency.

There are degrees of addictions, some are very philosophical but when you get
to the bottom of it, an addiction is when the body has been conditioned to be
the mind. So now every time a person feels anxiety, emptiness, unworthiness,
their brain creates the image of what they need to do to make that feeling go
away. And the last series of times, it was that exogenous substance or activity
that made it go away.

Here’s the problem, let’s use gaming as an example. When you shoot, kill or get
points for doing something in a game; there’s a release of dopamine in the
brain, dopamine is the reward and pleasure chemical.

The problem is the amount of dopamine that’s released in a very short interval
of time is outside of normal. So now in order for that person to get that same
feeling, they have to play more, do more, the stimulus has to be GREATER.
Overtime we start recalibrating those pleasure centers, those receptors to a
higher level.
 Now what’s the significance of that?

In the absence of that stimulation, our pleasure centers have been hijacked to such
a high level that we can’t find pleasure in anything.

We can’t find pleasure from a sunrise, you can’t find pleasure from sitting in
silence, or reading a book. And so in order for people to get that same rush they
have to play more, consume more, do more - and here’s the big problem:
LEARNING should be a reward in of itself. Learning should be the BIG reward. But
now for most people, they need a stimulus, they need something to drive their
attention to whatever they’re learning and now attention is dependent on
something outside of us.

And when you capture your attention, you capture your energy. And you can
program yourself as a result of it.

How to Hack Your

Happiness Chemicals

Dopamine Endorphin Oxytocin Serotonin

The Reward Chemical The Pain Killer The Love Hormone The Mood Stabilizers

1. Eating Healthy Food 1. Exercising 1. Socializing 1. Sun Exposure

2. Achieving a Goal 2. Listening to Music 2. Physical Touch 2. Mindfulness
3. Meditating 3. Taking a cold shower 3. Petting Animals 3. Be With Nature
4. Self Care Activities 4. Laughter 4. Helping Others 4. Breath work
People who join the Evolve Challenge with all types of addictions; but really it’s
some emotional addiction they’re trying to change.

What science has discovered, you can actually turn that conditioning around and not
wait for the experience to produce the emotion but learn how to self-regulate your
emotional states. You can learn train yourself to trade resentment, frustration and
anxiety for an elevated emotion. You do that enough times, and you keep practicing
it, you get so good at it you actually become it. Aka it becomes habit.

For example: When you notice your body is out of balance, you have one of two
choices:

They can rely on some exogenous substance or something outside of them.

OR

They can take a moment and recalibrate their emotional state.

And the MAIN challenge with addiction is that the moment you say

“ I’m not going to drink coffee”

“I’m not going to drink alcohol”
“I’m not going to smoke a cigarette”
“I’m not going to have sugar”

THE CONSCIOUS MIND THE BODY (SUBCONSCIOUS MIND)

"I'm changing this "Umm, no
habit" we're not! "
The moment you make that conscious decision with your conscious mind.

The body has been conditioned and dependent on that substance so 1 or 2

hours goes by and the body has modified it’s receptor sites and starts talking
to the brain saying

“Heba, why don’t you start tomorrow. Tomorrow’s a better day. Any other
day but today. Todays not a good day for you…”

That thought is being driven by the body-mind.

Now, if we act on that thought and we make the same choice, we do the same
thing, we create the same experience, we feel the same emotion, and then all
of a sudden that emotional state ‘emptiness or discomfort’ goes away and that
person returns to the known.

So, there is a biological, neurological, chemical and hormonal genetic death of

the old self because you’re breaking that stimulus and response.

The act of doing something different causes the body to feel chaos when it’s
looking for the known and familiar.

Instead of yo-yoing to the other side; I teach people how to regulate their
internal emotional states to feel less anxious or afraid - over time you start to
see that every time you feel an elevated emotion like gratitude or relief that
you don’t need anything from outside to make you feel better, you’re actually
doing it yourself.

People often mistake love for pleasure, and when people start to feel whole
again they have less of a need for pleasure.

When you feel these elevated emotions, you have less of need for these quick
dopamine fixes.

Think about it, how could you want if you’re whole?

If you’re whole, there’s no lack.

 EVOLVE CHALLENGE

06 S E C T I O N S I X

THE EVOLVED
VERSION
OF YOU

THE FORMULA TO SUCCESS

MINDSET, EFFORT,
CONSISTENCY, DISCIPLINE
 THE EVOLVE MINDSET
& ATTITUDE

THE KEY TO MASTERING ANY SKILL RELIES ON THESE TWO FACTORS:

Effort: Show up DAILY. Whether you feel like it or not. Sustaining the effort
you put in relies on your level of satisfaction. Make sure you acknowledge and
celebrate your small wins. Even if the outcome did not meet your
expectations. Look for the lesson in every challenge and keep moving
forward.
Consistency: We’re rarely confident in our ability to do something on our first
attempt, but as our skills develop, our confidence correspondingly increases.
This is skill mastery. If we’ve done it before, we know we can do it again.
Running a mile gives us confidence in our ability to run another. The more we
properly practice and successfully execute a skill, the more confident we
become in our ability to do it again.

This visual on the left shows how trying to climb an inconsistent ladder is WAY
more difficult. This usually happens when we overcommit and/or fail to
strategize.

The visual on the right shows how consistent effort (no matter how small) can
lead to big changes; this is known as the compounding effect.
 THE PURSUIT OF PROGRESS.

The purpose of this guide is to evolve your way of thinking and doing. To get
you more aware, adaptive and in control so you can stick to your goals and
continue to push your limits.

Apply these two concepts everyday, and you will develop the mental resilience
and momentum needed to support your goals.

Similar to a domino effect, these small, seemingly insignificant actions can reap
huge rewards and unintentionally carry over into other aspects of your life.

A simple goal of wanting to lose weight can result to achieving far more than
weight loss. It can result in better energy levels, increased focus, and mental
clarity.

But to get the domino effect going, you have to commit to the first change, and I
mean 'really' commit. Stick to it long enough so you can start to see/feel the
benefits. Feeling good, energetic and strong in your skin will become the driving
motives for better eating habits.
 THE KEY TO DISCIPLINE

Discipline. Let’s be honest. For most of us, it's a work in progress

wrapped in good intentions, procrastination, and feelings of failure. But
it doesn’t have to be. Self-discipline, like everything else, is a practice.
Not every day will be perfect, but each day -- with its failures and
small wins -- is progress, and that’s what self-discipline is all about.

MOTIVATION FADES
DISCIPLINE REMAINS

Having the ability to do what you should be doing is what separates

motivation from discipline - and that often requires putting off your
immediate comfort in order to gain longterm success. You can’t handle
the big challenges in life if you’ve never trained yourself to overcome
the small challenges. Focus on where your feet are planted right now
and the steps you need to take.
 No matter what the season brings, you have the
ability to adapt and evolve.

We learned that we are driven by rewards. So what drives you to get up every
morning, ready to roll?

If you don't know the answer to this it's ok. But this shows how many of us get up,
get on with our days and do things we know we 'have' to do but are lacking
fulfillment in the process. You won't have drive or a "spark" when you don't tie
meaning to those things. Find value in what you're doing.

What are the benefits of waking up early for you? Have you ever identified them? Or
does your mind just automatically identify the downside?

For me, it's getting to catch the sunrise and much needed time to myself (when
most people are still asleep). My morning hours are my most productive.
It's holding myself to higher standards and a better quality of life, where I have more
hours in my day. It's setting the right tone for the day by getting ahead of the day.

When your intrinsic motives are clear and powerful to you, it's pretty hard to fall off
or delay your goals for "tomorrow". Instead, you are so eager and motivated to get
started because of the purpose and rewards it brings you. In the cost benefit
exercise your mind plays when making decisions, I am aware of the upside, and this
makes doing things that are good for me, easier.

That value then allows you to consistently show up and become more disciplined.
With discipline, you become conditioned to show up day after day despite
circumstances or feelings. You develop a routine that turns into ideal habits.
SET REMINDERS

Setting a daily morning routine is a great way to strengthen your discipline and
start off your day with more focus and energy. In today's world, our attention is
constantly being pulled in every direction. Since your phone is on you most of the
day, it's wise to set reminders and follow a routine. Schedule a time to go on a 10
minute walk or journaling period. Leverage what you have and set yourself up for
success. No more "I forgot". It's time to strategize better ways so you can create
long term change! Failing to plan is planning to fail.

THE 3 W'S: WAKE UP ON TIME. DRINK YOUR WATER. WALK IT OUT.

WATER
WAKE UP WALK

Getting up earlier and on Your body is made up of 60% Listen to audios, move your
time will guarantee a better water. This is your primary body, get sun-exposure so you
tone for your day. energy source. Drink away! can get in the right head space.

I've been doing this for over a decade - and while there are days that go unplanned,
80% of the time I'm in this routine. I don't give up because I overslept one day, I
continue to carry out my efforts and that's what matters. I typically meditate in
morning as well; it was a difficult habit for me to develop because I'm super
hyperactive. Always ready to go-go-go. And that's really the reason why I wanted
so badly to get in the habit of meditating. I wanted to be less reactive in the
morning; more optimistic and focused. Meditation allowed me to do that and it's
truly INSANE how much patience and joy I was able to gain through practice. Crazy
to look back and remember how much I dreaded the idea of meditation, LOL.
Now, it's a thing I really look forward to and make time for. Give yourself a chance!
 EVOLVE CHALLENGE

THE
SELF-MASTERY
ROUTINE

AN ACTION PLAN THAT KEEPS

YOU PROGRESSING FROM DAY
TO NIGHT
 THE 30 DAY SELF-PROMISES

ALCOHOL DAILY FIBROUS CONSITENT DAILY

ABSITENCE MOVEMENT CARBS SLEEP SELF-CHECK

1 2 3 4 5
Fear of change is a constant. From the very beginning, humans have
liked routine. It makes us feel in control of our lives - and for the most
part it's beneficial. It helps us time manage our days, build discipline
and stay on track. But as change occurs, whether that be a change in
weather or unexpected life events, a shift in routine and perspective is
needed in order to make room for new habits. The first step always
starts with awareness. If you're not aware of what you're doing, how can
determine what you should and shouldn't be doing?

The self-mastery routine I've put together for you will leave the guess
work out on what to do and where to start. This routine will guarantee a
healthier you, supporting the basic needs to function at your best. Look
at these 'rules' as standards that serve a purpose to introduce a new
routine - and lifestyle.

While they are SIMPLE things to do, actually doing them and being
consistent is the challenge. Keep your focus on executing these
fundamentals and trust the process!
 ALCOHOL ABSTINENCE

Alcohol is one of the most commonly used drugs in the world. It's literally
everywhere, from commercials, sporting events, restaurants, nightclubs,
and movies - it's constantly in front of our faces. For most people, they
drink to celebrate achievements, wind down after a stressful day, connect
with others, and, sometimes, escape our current state of mind. Yet, this
widely accepted form of self-medication can rob us of our higher selves.

While there is a such thing as 'balance', it's quite difficult to gauge your
awareness and zone in on your self-development even if you're only one
drink or going out once a week. Alcohol impairs your mind and body and
impairs the communication pathways in the brain. In other words, on a
physiological level, alcohol changes your chemistry and as a result you can
feel less energetic, more brain fog and even anxious. It is a poison. Oh, and
these are just the short term effects; over time with consistent drinking,
your immune system can weaken leading to poor mental health, memory
loss, etc.

The purpose of this challenge is to learn self-mastery and control over your
mind and body. Consuming alcohol is the antithesis of that. Inebriation can
remove your inhibitions, leaving you to slide backwards on your goals. Plus,
over-consuming alcohol one night can leave you groggy and unproductive
the next day, limiting your ability to be your best self. This can create a loop
where you feel guilty and look for more instant gratification to soothe the
discomfort, leading to a continuous sliding back away from your goals until
you fall back into your old routine.

During this 30-Day Program you will cut out alcohol completely (if you
haven't already). That doesn’t mean alcohol abstinence for life! You will use
these 30-days to focus on creating self-efficacy and solidifying your new
habits and lifestyle; allowing you time to cultivate a more healthy and holistic
internal (and external) environment.

GOAL: No alcohol for the next 30 days.

 DAILY MOVEMENT

Movement looks different for each person; it can mean running, walking,
biking, weight lifting, yoga, hiking, etc. Every person is right. There is no one
right way to exercise for everyone. We are all unique and thus, all have our
own unique interests, goals, and limitations. Yet, regardless of your
preference and goals, it is clear, movement is a necessity for a sound mind
and body.

THE POWER OF DAILY MOVEMENT:

-Improved metabolism
-Improved mental health and sense of well-being
-Weight management
-Improved energy
-Improved bone density
-Improved mobility and balance
-Reduced stress
-Reduced risk of depression and cognitive decline

It’s obvious that to be your best, most evolved and disciplined self, you have
to first master your daily movement. Block out a time on your schedule for
movement, even if it's 15-20 minutes. This will help fortify your mind and
body for the challenges ahead. You will see your brain fog lift, your decision
making processes will become clearer, and your energy increase. And you'll
notice the mental toughness you start to build as you set and achieve your
goals. Every day and every workout, you’ll flex your mental and physical
muscles, growing that self-efficacy which makes your goals feel within your
grasp.

GOAL: Move your body for at least 20 minutes every day (preferably at
the same time) for the next 30 days.
 ONLY FIBROUS CARBS

Carbs are one of the three main macronutrients: proteins, carbs, and fats. SADLY,
today’s food is often refined to make cheap and highly addictive foods. This is
most notable with carbs and why majority of people are confused about carbs.
Should I eat carbs or should I not? The answer is yes, but not all carbs are equal!

Examples of highly addictive and non-nutritious carbs:

-Candy
-Sugary Cereal
-Soda
-Added-Sugar Fruit Juices
-Chips
-Pastries
-Ice Cream

These carbs have the same addictive and negative physiological response to your
body as alcohol. YUP! Sugar is highly addictive, hence why it's so difficult to stick to
'healthy' eating. The insulin spikes from simple sugars are the root cause of
cravings, brain fog, lack of focus and irregular energy levels.

So, it's time to clean house and introduce quality foods into our system. Focus less
on what you're giving up and more on what you have to gain.

Give up sugar. Gain mental clarity. Give up comfort food, gain emotional control.

It's all in how we self-talk ourselves that determines what we can do and how
enjoyable that process will be. There are plenty of good carbs like fruits and
vegetables that you can fill your tummy with! These natural sources of carbs
include high fiber and a large variety of micronutrients. Fiber keeps you full for
longer periods which reduces the need to munch and/or crave certain foods. PLUS,
the micronutrients will strengthen your immune system and body.

GOAL: Only consume fibrous carbs from fruits and vegetables

during this 30 day program.
 CONSISTENT SLEEP SCHEDULE

Sleep is one habit we all do everyday. No matter what your lifestyle or health status, we all
get tired and we all need rest. But, many of us don’t get the proper amount of quality
sleep. You’ll notice I said “quality” before sleep. That is an important distinction in today’s
age of non-stop entertainment and screen time.

Do you get 7-8 hours of sleep every night, yet you never feel rested? This is because
you're not getting the right sleep cycles to help recharge your batteries.

Think of sleep in terms of the previous section of this chapter. If I said you need to eat 100
grams of carbs per day and you said, “I already do that!”, but the carbs you eat came only
from candy….how do you think you’d feel.

You need quality food AND quality sleep.

Our bodies are smart and will help us over these next 30 days. We are designed with an
internal clock that syncs up with the day and night. We naturally release melatonin and
start getting sleepy when the sun goes down. But, if you are staring at the TV or your
phone all night, you might not recognize these cues. Or maybe you are tired but want to
stay up to finish a few episodes?

Well, that disordered sleeping schedule can prevent you from getting a restful night's
sleep, inhibit the next day’s productivity, and create a cycle where your sleep schedule
remains suboptimal. During this challenge, I want you to take control of your schedule so
you get at least 8 hours of QUALITY sleep.

We will do this by:

-Waking up at the same time every day ( even on the weekends)
-Avoiding caffeine in the evenings.
-Complete your exercise earlier in the day (if possible)
-Avoid screens 90 minutes before bed.
-Have a set bedtime routine.
-Create an optimal sleep environment.
-Sleep at the same time every night.

GOAL: Get 8 hours of quality sleep nightly over the next 30 days.
 DAILY SELF-CHECK IN

Journaling is one of the best ways to improve your self-awareness and self-talk.
Writing down your experiences, emotions, daily habits, etc is so helpful. It literally
provides you with a blueprint of how and what you’ve achieved on a daily basis.
This allows you to visually evaluate what is going on in your mind and life.

You'll also be more likely to notice behavioral patterns that are getting in the way
of you achieving your goal. Slip-ups are totally normal and part of the process
as long as you recommit to your growth. Re-strategize your plan so you are not
making the same mistake over and over again.

Your journal doesn't have to be just words. You can sketch out your plan and
create a mental image of how you see yourself adapting better to the challenge.
You can even do voice notes on your phone in addition to your journaling. Writing
allows us to slow down our thoughts and there is really no substitute for that. I
also recommend doing a self-check in voice note when you're out on a walk - and
especially if you're stemming off from a heated situation. Instead of letting the
thoughts float in your head and emotions boil inside - say it out loud - you'll not
only release the tension, but you'll hear yourself differently.

How often should you journal?

Once a day, preferably before bed. Remember, your conscious mind commands
and your subconscious mind obeys. The more conscious you are with your
thoughts, the faster you'll see changes. Once again, this is a simple task, that if
consistently followed can sharpen your self-discipline. On top of that, you'll
improve your awareness and self dialogue. Don't let your thoughts and emotions
go unnoticed.

Giving attention to our thoughts and emotions is a great step towards emotional
regulation and real self-love. It gives us the opportunity to show up for ourselves,
tuning from within to take responsibility for our own emotions rather than looking
for a solution outside of us (alcohol, friends, etc). Be your own best friend, first.

GOAL: Journal everyday for the next 30 days.

 My Daily Routine

06.00 am

08.00 am

10.00 am

12.00 pm

02.00 pm

03.00 pm

05.00 pm

08.00 pm

09.00 pm

I WILL SLEEP! ZzzZz 11.00 pm

EVOLVE
SELF-MASTERY
ROUTINE TRACKER
Your weekly tracker; print it out 4 times or double sided. Feel free to
add in more habits but remember to focus on the fundamentals first!

Date:

SELF-PROMISES S M T W T F S

Movement

No alcohol

Fibrous Carbs

Self-Check In

Quality Sleep
 MONTHLY TRACKER
HABIT CHECKLIST

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
WOKE UP ON TIME
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

DRANK 1 GALLON 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

OF WATER 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

MOVED MY 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

BODY 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
ATE MY VEGGIES!
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TOOK MY 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

VITAMINS 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
JOURNALED
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
ATE MY PROTEIN
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

NOTE
 EVOLVE CHECK IN

TALK TO YOURSELF FROM A SECOND PERSON PERSPECTIVE

The most important relationship in your life is the one you have with yourself.
Your check-in's are for the sole purpose of keeping track of your self-
perception, thoughts, emotions and behaviors. Declutter your mind.
 EVOLVE CHALLENGE

08 S E C T I O N E I G H T

STRONG GUT,
STRONG MIND

FOOD PERCEPTION, PURPOSE

AND POWER
 A healthier you,
where ever you are

The conventional diet culture causes much of

our stress around eating, bringing a load of
pressure, intensity, and false expectations.
Mindful eating places awareness on the
menu, whenever and wherever we eat. It
gives us the opportunity to transform our
relationship with food by focusing on the how
and why of eating, encouraging a more
holistic point of view. Ultimately, this means
we have a better chance of understanding
what foods nourish us and what foods help us
stay healthy while also encouraging a deeper
appreciation of every meal, every mouthful,
and every ingredient.

When we’re more aware, the mind is calmer;

when the mind is calmer, we’re less prone to
being agitated or to eat in an emotional way.
 07 Lifestyle

FOOD
WITH
PURPOSE
Food is quintessential to our survival, obviously.
We need it to live. But, we often abuse food to
be much more, often making it counterintuitive
to a vibrant life. The world is a complex place.
We have constant stimulation, demands,
stressors, experiences, and advertisements
coming in from every angle. This need for
stimulation is reflected in our foods. The most
popular foods are specifically designed to be
pumped with fat and sugar and salt to increase
their palatability, often at the cost of our health.
But this cycle can dull our senses and lead us
away from our best selves.

During this challenge, I want you to decouple

food from being a pleasure center.

Food during this challenge will be seen as a

source of fuel, energy, focus, performance, and
recovery.

When combined with proper sleep and

hydration, food can serve as a form of proactive
healthcare.
 FOOD AS MEDICINE

When you’re sick, what do you do? You should probably go see the doctor to get
medicine. Now, when prescribing the medicine, what are you looking for?

You are probably looking for a medicine that works. You ask how much you need
to take and when, and then you do it.

Why is that? Why do you ask how, when, and how much of the medicine to take
and not what color or flavors it comes in?

Simply, because even if the medicine tastes bad, you know you are consuming it
for a purpose.

Why don’t we approach food in the same manner?

Well, you probably do at some points. When you’re sick you will turn to some
simple remedies. You’ll drink hot tea, make a hot soup, drink plenty of water, and
make sure to take your vitamins. That is because innately we know that food can
also act as medicine.

The problem here is that we continue to hurt our health in the pursuit of food as a
source of pleasure and ignore its health benefits. Many of us only care about
nutritious food when we are already sick.

You don’t have to wait until you’re sick to nourish your body.
 WHY DO WE SABOTAGE OURSELVES WITH
UNHEALTHY FOODS

1. WE MINDLESSLY SNACK

The snack food revolution has created thousands of high calorie, low nutrient
delicious salty, sweet, spicy, etc snacks. We are bombarded with advertisements
of people laughing while enjoying these treats. These are placed on grocery
shelves with big bold lettering, bright packages, and placed strategically to
increase our chances of grabbing a few snacks.

This leads us to have a pantry full of snacks that we can grab and enjoy while we
stream some movies or TV. It seems like 1 or 2 bites but before you know it,
you’re on episode 3 and you need to refill your bowl.

During this challenge, we are going to focus on awareness. I want you to be

aware of every bite you consume. This will help you break the passive cycle of
consumption and get in control of your mind and body.

2. WE CHOOSE WHAT’S EASY

We are busy. Driving to work, picking up kids, going to school, working out,
connecting with friends, etc. consumes time. We put so much effort elsewhere
that we don’t want to put effort into what we eat. We end up choosing what’s
easy and readily available.

But, how much more energy would you have if you fueled your body properly?
How much more efficient could you be at the above and more present if you
made an effort to choose what can fuel you instead of what’s within arm’s reach>

During this challenge, we will never choose what is easy. It will be uncomfortable,
as all change is. Yet, it is necessary. Think of it like this, it’s uncomfortable to get
out of bed in the morning. Would you give up your life if it meant you never had
to get out of bed? No. Accept the momentary discomfort and live the life you
choose.
3. WE USE FOOD AS A DRUG
The emotional mind has been
conditioned to respond to stress
and/or satisfy needs through the
'reward' of food.
It screams: "I sugar to feel better!"

Food can be therapy to some. It’s why so many memes exist about wine and
chocolate. You had a bad day? You deserve an unhealthy treat. You had a
good day? You celebrate with an unhealthy treat. Eventually, we are
conditioned to look for any reason to consume hyperpalatable foods to help
us deal with our current emotions.

This emotional eating can be damaging to our mind and body. We begin to
look for comfort, not in ourselves or relationships, but in our food. There is a
feedback loop that requires consumption of these foods to make sure we can
avoid processing uncomfortable emotions.

Just like anger and excitement, a craving is a feeling that will come and go -
you don't need to respond to it. It's important to be aware of these emotional
triggers and traps so you can react appropriately before it's too late. It's
evident when you're emotionally eating and when you're not. Usually, these
cravings come on quickly and are followed by upset feelings. Your mind
knows that sugar releases dopamine ( sex does the same); so its attempt to
make you feel better is by persuading you to comfort food cravings.

Instead, we want to only use food as proactive medicine during this challenge,
not a drug. You won’t consume food to escape. You’ll choose foods that
nourish you and build healthy habits that add to our mental and physical
health, rather than mask the discomfort and contribute to future discomfort.
These are your thirty days to detox from our unhealthy dependance on junk.

Happy Gut + Brain Wiser mind

 RESHAPING OUR RELATIONSHIP WITH FOOD

Simply put, your thoughts/stories create emotions, and it is these emotions

that drive us to behave the way we do.

For example, I don't eat late at night because I'm physically hungry. I eat
because I'm bored and lonely, and I have a subconscious belief that if I eat,
I will feel less alone.

Can you see that this belief has taken me from one problem (the illusion
that I am bored and lonely) to two problems (now I'm bloated, guilt-ridden,
and pissed at myself)?

I could guess that we are in the same boat: I'd rather do the work on one
problem than try to fix two of them!

4. WE DON’T PLAN AHEAD

There is an old saying, “if you fail to plan you plan to fail”. This is extremely true in
regards to food preparation.

Our hunger queues can make it difficult to make proper decisions. For example,
have you ever shopped for food when you’re hungry? I am willing to bet that your
cart looks drastically more impulsive than if you shop for food when you are well
nourished.

Similarly, how can you expect to realistically go to the store, search for healthy
food, prep, and cook a meal while hungry? You are much more likely to give into
your impulses and consume one of the hundreds of unhealthy options from door
dash, uber, or down the street.

This challenge is about being present, mindful, and living with purpose. I want
you to know what you are going to eat each day and have a plan to consume
these meals. It is easier to avoid temptation when you have structure. Prepare
your meals ahead of time for these next 30 days, whether that include cooking
ahead or just having the ingredients ready, so that you can make the most of
these 30 days.
 5. WE WANT SHORT TERM SATISFACTION

This is the macro reason why we often fail. Even if we are given ample reasoning
for why we should change our behaviors and know they are harming us, we are
conditioned to seek short term satisfaction. This short term release is easy and
soothing. Yet, the concept of change seems hard and, at times, impossible.

Change is uncomfortable but that isn't a bad thing. As you read earlier, change is
necessary to move forward and progress. Discomfort prevents us from falling into
a set pattern from which we will never emerge. You need to test your limits to
surpass them.

Remember when you were in school? What happened when you finished a
grade? You’d move up to more challenging courses. Eventually, you’d be too big
for your school and you’d move to a completely new school where you’re
suddenly at the bottom of the totem pole. While this change was scary and
uncomfortable, it was a necessary path to gain valuable life skills and knowledge
that led you here. Where would you be if you decided to stay in 5th grade? Well,
besides in counseling, you’d have stunted your growth and potential.

Become familiar with discomfort and be willing to forgo short term satisfaction. If
you can forgo short term satisfaction, you will graduate to long term success! Use
the thought catching technique to help you overcome the intense emotions
accompanied by cravings.

Less energy
More energy

Regret Irritated Gut Healthy Gut

Catch the thought. When the craving arises, make it

unattractive by visualizing the outcome of binge or
emotional eating. Instead of thinking about how good it
will taste, focus on how you will feel after.
 IT'S TIME TO CLEAN HOUSE!

SO, let's clean the house and build a new home with a solid foundation.

STEP ONE: DECLUTTER

This challenge is a chance to begin anew. We are focusing on resetting and

building habits that can serve you in the long term. Unfortunately, we do not exist
in a vacuum and there are remnants of our previous habits that can sabotage us.

I want you to undergo a process of decluttering your mind and home at the
beginning of this challenge. Throw away your junk food and clean your cabinets.
Stock your fridge, pantry, and mind with nourishing food that will sustain you.

You can donate food or hide it somewhere where you can’t access it. The key
here is to remove temptation as you seek to create new habits and patterns. We
need a fresh start.

If it's out of sight, it's out of mind and out of reach.

Instead, keep fruits and healthier snack options available.
We're not deprive ourselves, we're eliminating to make
space for better, WHOLE foods.
STEP TWO: DETERMINE

The first step in creating a solid nutritional foundation is determining your caloric
intake. Calories are a unit of energy that we derive from macronutrients (carbs,
fats, and proteins). Everyone has a set amount of calories that they burn
everyday. If you eat less than you burn, your body taps into its energy stores (fat,
muscle, etc) and if you eat more than you burn, your body stores the calories (fat,
muscle, etc).

You will use the Mifflin-St Jeor equation to determine the amount of calories you
burn at rest. This is known as your RMR or Resting Metabolic Rate.

Equation:

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

*NOTE: the numbers in the equation are in metric units.

1 kg = 2.2 lbs
1 in= 2.54 cm

Once you find your RMR, you need to find your Total Daily Energy Expenditure or
TDEE. Your TDEE is how much you burn.

Determine your daily caloric intake by multiplying your RMR by the number
below.
Sedentary (little to no exercise + work a desk job) = 1.2
Lightly Active (light exercise 1-3 days / week) = 1.375
Moderately Active (moderate exercise 3-5 days / week) = 1.55
Very Active (heavy exercise 6-7 days / week) = 1.725
Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9

You will finally take your TDEE and multiply it by 0.8. This will give you your
calories for the next 30 days.
Next, you will need to find your macronutrients. These are proteins, carbs,
and fats and are what gives you energy in the form of calories.

FIND YOUR MACROS

PROTEIN: You will eat 1 gram of protein per pound of bodyweight.

EXAMPLE:If you weigh 150 lbs you will eat 150 grams of protein.

FATS: Multiply your calories by 0.3. Divide this number by 9. This will
give you your grams of fat for the day.

EXAMPLE: If your calorie intake for the day is 1500 calories, you will
multiply that by 0.4. This gives you 600 calories. Divide 600 by 9. You will
be eating 67 grams of fat for the day.

CARBS: The rest of your calories will be from carbs.

Add up the calories from your fats and protein. To do this, you will multiply
your grams of protein by 4. Then subtract those numbers from your total
calories. Divide that final number by 4 to get your grams of carbs.

IN OUR EXAMPLE THIS WOULD MEAN:

600 calories from protein

600 calories from fats
1500 total calories - 600 calories from fat - 600 calories from protein =
300 calories from carbs

300/4 = 75 grams carbs

So, you would eat:

150 grams of protein

75 grams of carbs
67 grams of fat
 EVOLVE CHALLENGE

09 S E C T I O N N I G H T

HEBA'S
NUTRITION
GUIDE

GROCERY LIST, MEAL PLAN,

MEAL TIMING AND TIPS
 DESIGN YOUR MEAL PLAN

Now that you have your calories, you will need to break them down into
macronutrients that you can use to choose the right foods for you.

PROTEIN

Consume lean proteins during this challenge. I’ve listed some lean protein
options below:

Chicken (skinless).
White Fish.
Low-fat cottage cheese.
Low-fat Greek Yogurt.
Pork (lean cuts).
Salmon.
Skim milk
Tempeh.
Tofu.
Tuna.
Turkey (white meat).
Lean meats such as roast beef and pork.
Lean ground turkey or beef.
Whey protein.
Egg whites.

CARBS

All of your carbs will come from fruits and veggies during this challenge. Fruit
juices or processed smoothies are not included. Fruits and veggies are rich in
fiber, keeping you full, reducing cholesterol, and reducing risk of disease, and
micronutrients. I’ve listed some options below on the menu.
WHAT'S ON THE MENU?
IF YOU ARE VEGAN.
You can consume complex carbs; more specifically,
grain with high fiber and protein to ensure you're
meeting your protein requirement intake.

FIBROUS
CARBS/VEGGIES FRUITS MEATS
ASPARAGUS BLUEBERRIES/RASPBERRIES CHICKEN BREAST

BROCCOLI AVOCADO TURKEY

BRUSSELS SPROUTS KIWIS ALBACORE TUNA

PURPLE CABBAGE WATERMELON COD

CAULIFLOWER BANANAS SALMON

CELERY STRAWBERRIES SHRIMP

CUCUMBER ORANGES LEAN BEEF

PINEAPPLE
GREEN BEANS
APPLES
SWEET POTATO

LETTUCE/MIXED GREENS
LEMONS
NUTS/SEEDS
PEARS
MUSHROOMS
ALMONDS, WALNUTS
ONIONS
ALMOND BUTTER
GRAINS (FOR VEGANS)
PEPPERS CASHEW BUTTER
OATS/GRITS
PUMPKIN SQUASH PUMPKIN /SUNFLOWER
COUSCOUS
BABY SPINACH HEMP SEEDS
QUINOA
TOMATO CHIA/FLAX SEEDS
WILD RICE
CORN PISTACHIOS
FARRO
BRAZILIAN NUTS

DRY/PANTRY DAIRY VEGAN OPTIONS

TEMPEH
EGGS
ALMOND FLOUR
TOFU
UNSWEETENED YOGURT
LUPIN FLOUR
SEITAN
FETA CHEESE
COCONUT FLOUR
JUST EGG
COTTAGE CHEESE
PARSLEY, CILANTRO, ETC
BEYOND MEAT/BISON
ALMOND, OAT MILK
LOW SODIUM CONDIMENTS
LACTOSE-FREE CHEESE
HIMALAYAN SALT
OTHERS EDAMAME NOODLES
SPICES
BEANS
SUGAR-FREE DRESSING/SAUCES
PROTEIN POWDER LENTILS
COCONUT, AVOCADO, OLIVE OIL
ZUCCHINI NOODLES LIGHTLIFE (PATTIES )
STEVIA DROPS
EDAMAME NOODLES BOB’S RED MILL EGG REPLACER
BALSAMIC VINEGAR
HIGH FIBER/LOW CARB WRAPS VEGAN MAYO
APPLE CIDER VINEGAR
VEGAN BUTTER
PICKLES
 WHAT ARE YOU EATING?

You will have 3 meals per day during this challenge. The total calories should add
up to your caloric intake. You will make break it down as follows:

MEALS PROTEIN CARBS FATS

MEAL 1

MEAL 2

MEAL 3

= Carbs from veggies

= Carbs from fruits
= Protein

WHEN WILL YOU EAT? = Fat

The most important aspect of your challenge is what you consume. You will design your meals
and lifestyle to nourish your mind and body. An important part of this is setting a designated
schedule.

That means that you will try to eat at the same time everyday. Forget any nutrition myths
regarding eating before bed, not eating when you wake up, etc. During these 30 days you will eat
at the same time to build a habit and a structural foundation upon which you will build your life.

Your meals will be spaced 5 hours apart to keep you fueled while building lean muscle.

Meal 1: 9:00 AM
Meal 2: 5 hours later. [Example: 2:00 PM]
Meal 3: 5 hours later. [Example: 6:00 PM]

Do your best to train your body to adhere to this schedule. This will allow you to plan for success
and ensure access to the appropriate nutrients at each time!
 NUTRITION
TIPS

Cooking Method Daily Vitamins

Use an air-fryer to cook your Potassium
Iron
food. It'll give your veggies Magnesium
and carbs the extra crunch
Multi-vitamin
and texture without the need Omegas/Fish Oil
for oil Digestive Enzyme

Choose low-sugar fruits (like berries, Use healthy oils (olive and coconut
Aim for 1 juice a day. Best in the bananas, grapefruit, pineapple, kiwis, oil) for cooking, and dressings. Limit
morning or before training pears and avocado) butter. Avoid trans fat.

Vegans: Choose whole grains high in Choose lean proteins (fish, eggs, tofu,
Get creative with your flavor profiles
& STARCHY & STARCHY
VEGGIES protein and starchy veggies
VEGGIES (oatmeal, chicken) limit red meat; avoid bacon,
using spices instead of using sauces
quinoa, sweet potato, squash) cold cuts, and other processed meats.

Make your own salad dressing. Drink lemon water + apple cider The more veggies - and the greater
My go-to: honey, balsamic
& STARCHY vinegar, & STARCHY
vinegar every morning. the variety - the better. Add veggies
VEGGIES VEGGIES
Himalayan salt, olive oil, lemon, 1 lemon, 1 tbsp APC, 16 oz water to every meal except for pre-workout
paprika meal.

Emotional Eating Cycle Mindful Eating Cycle

Observe
You feel guilty Something Am I hungry or
and powerless happens that thirsty?
Be Aware Be Present
over food upsets you Notice feelings Let go of technology

You eat more You feel an Portion Control Don't Rush

than you know overwhelming urge Avoid eating Smaller bites
you should to eat from the package and slow pace
 SUGAR FREE
BREAKFAST OPTIONS

Protein Burrito: whole eggs + egg-whites, veggies.

01 Low carb/high protein wrap + avocado + feta cheese

Garden Omelette: Whole eggs + egg-whites and load em up

02 with veggies! Add a side of organic cottage cheese for more
protein if needed. Cook with olive oil to meet fat intake.

Protein Shake + Parfait: 1 cup plain Greek yogurt in a parfait

03 mixed layered mixed nuts. For the shake: blend almond milk.
ice, protein powder and fruits.

BREAD SUBSITUTES

CREPINI'S
This is another great bread substitute. It's super
thin and can be made into little wrap or "tacos".
You can find it on their site or costco. Made from
egg whites and cauliflower

CAULIPOWER
This is another alternative, a bit thicker and vegan
friendly! You can find it in whole foods, target,
amazon and their website.
 MEAL PREP
TIPS

Keep your meals consistent + simple. It's more challenging to have to keep
recalculating your meals macros on a daily. But if you follow the same meal
plan you've written out then you know it meets your macros and don't have to
keep plugging numbers (making your nutrition plan much easier to follow).

It also allows you to see which foods work for your body and which don't.
Did your meal plan show any difference with energy levels? Better sleep
patterns? Weight loss? If not, you can make small adjustments again. Allow
your metabolism to adjust to the food you're giving it.

Less meal prep work. 3 meals a day x 7 days = 24 meals. Can you imagine
how much work would have to be dedicated to making 24 different meals!
Keep it simple. Simple is sustainable.

Save money. Less ingredients to buy and less food to possibly go bad in
your fridge. Only buy what you need and definitely don't buy anything you
shouldn't eat (because you'll eat it). Out of sight, out of mind.

Cook at home/ Eat in. In addition to saving money, you'll also know what's going
into your food. You can't control how much oil, salt or junk is going into your food
when you're not the one making it. I know we're all busy, but truth be told, meal
prepping takes less time out of your week then all of your stops for food. Make it
happen :)
 REPURPOSING INGREDIENTS

Find or create recipes that have overlapping base ingredients to help you
save money. You can easily do this by visiting my recipes because I do
this often! Use the items you buy at bulk for breakfast, lunch and dinner.

For example one week you can plan to use veggies for a fajita salad or
bowl while also using these ingredients for a fajita omelette or breakfast
burrito . That way you're chopping up all your veggies once and making
use of them in several meals each day. Get creative!

Shared Ingredients in all three meals: bell peppers, black beans,

onions, avocado, greens and mushrooms. From an omelette to a bowl
to a breakfast burrito wrap, I diversify my meals while spending half
the time meal prepping. All the flavor, half the time - win, win!
 FREEZING FOOD

Take all your extra vegetables and store them in the freezer for
future meals like a stew or soup - these are great options for
this season!

When I see that my lettuce, kale for example, is about to go bad,

I will take the bags and cook them over a pan with garlic,
mushroom and onion. Then I'll use this as a side dish throughout
the next few days.

If I still find that I have extra veggies such as kale or spinach, I'll
freeze them and use for smoothies/juices.

This same concept can be applied with fruits. If you live alone,
chances are you're not consuming fruits in bulk. So, you can do
what I do and throw them in the freezer before they're on their
way out.

I use frozen fruit to make açaí bowls, smoothies or simply

snacking.

Frozen berries, grapes and cherries make a great snack option

on their own. If you wan't something more filling, throw them
over a yogurt parfait or açaí bowl.
 MEAL PLANNER
PLAN AHEAD. STAY AHEAD.

Meal 1 Meal 2 Meal 3

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday
 EVOLVE CHALLENGE

10 S E C T I O N T E N

THE PHYSICAL
CHALLENGE

OBJECTIVES, WORKOUT
CALENDAR, TRAINING
BREAKDOWN, DEMO VIDEOS,
"The fear of suffering is worse than
the suffering itself"

p by step
e

st
y o u w ill

e
e
get th
 evolve attitude
ADAPT TO ALL CONDITIONS.

It's amazing how we each have our own resiliency and ability to recover from, or
adapt to change when we believe in our hidden potential. When you live by the
evolve standards, you naturally embrace an evolve attitude. One that is unstoppable
with an unmatchable energy. Where errors are no longer perceived as failures but
rather as stepping stones to take us to the next level, where we belong. Keep
climbing the ladder with FULL confidence in your capabilities.

This challenge is here to push you - show up every day with your A game, ready to
do what it takes to LEVEL UP.

Use everything you've learned about your mind to break out of your limitations and
set the bar higher- beating your best, every week. It's GO TIME BABY!

30 DAYS...30 OPPORTUNITIES TO BECOME THE

EVOLVED YOU. DON'T LET ONE SLIP PAST YOU.
 GOALS FOR THE MONTH

CONSISTENCY
PHYSICAL STRENGTH MENTAL GRIT
IMPROVE STAMINA, SHOW UP EVERYDAY.
CONDITION AN
STABILITY AND OVERALL DON'T GIVE YOURSELF
AN OPTION. 30 DAYS, UNBREAKABLE MINDSET.
STRENGTH.
NO EXCUSES.

USING THE CLOCK TO MEASURE PROGRESS, BECAUSE TIME DOESN'T LIE.

On Day One, you will take a benchmark of your mile time. Use your Apple watch or
MapMyRun App to track your distance and time. Each week you should see your time
dropping, but if it doesn't - DON'T get discouraged and trust the process. However, on
Day 30 there should be a great amount of progress made.

TARGET GOAL FOR RUNNING:

BEGINNERS: 30 miles in 30 days.
INTERMEDIATE: 50 miles in 30 days.
ADVANCED: 60 miles in 30 days

BEGINNER: I've never run before or haven't in a long time

INTERMEDIATE: I've run 30 miles/30 days before
ADVANCED: 5k runs are in my capacity
 STRENGTH TRAINING

Given that the context of every individual has to be taken into account, putting strength
into words is almost impossible. Therefore, we subdivide strength into the three main
pillars:

1. Maximum power
2. Strength endurance
3. High-speed power

Maximum power

Your maximum power represents the highest possible strength with which your
muscles can still perform. This basically means your one repetition maximum (1RM) at
any exercise. For instance, athletes like “strongman” need high maximum strength. For
every athlete, the 1RM at any exercise can differ. For some a pushup or pullup might
already be a 1RM – whereas for others, they can perform multiple repetitions in a row.
So, the maximum strength always depends on an individual’s condition.

Strength endurance

Strength endurance is defined as “the resilience towards loads of more than 30% of
your 1RM”. Training your strength endurance means that you perform multiple
repetitions with 30% of your 1RM, so usually more than 20. What’s also important is
that the stress period on your muscles lasts between 45 and 60 seconds (time under
tension) when you perform more than 25 reps.

High-speed power

This type of strength implies the ability to move the body or any part of the body (legs,
arms etc.) as well as any subject, as fast as possible, with maximum speed. High-speed
power always “cooperates” with maximum strength. Sprinters, for example, have a lot
of high-speed power as well as maximum strength.
 STRENGTH TRAINING
AKA RESISTANCE TRAINING
STRENGTH TRAINING HELPS IMPROVE MANY ASPECTS OF YOUR RUNNING, INCLUDING:
POWER
SPEED
ENDURANCE
BALANCE
INJURY PREVENTION

Weights are optional for beginners. But necessary for intermediate & advanced. Also,
KEY factor for effective strength training is CONTROLLED and CONSCIOUS training; in
others word, be present while training and focus on MIND-MUSCLE CONNECTION.

Resistance Bands are amazing for all fitness levels and highly
recommended. If you don't have a good quality band that doesn't roll
up, click here to get your evolve nation bands. The bundle comes with 3
different levels, so you can use them in many ways. MEN ALSO HAVE
RESISTANCE TO PRIORTIZE THE USE RESISTANCE BANDS.
BANDS

Controlling the pace of your reps is a big one. Especially the 'eccentric'
movement. Eccentric contraction refers to any movement that
lengthens a muscle at the same time it is being contracted. For
example, as you lower your body in a push up, that lengthening
movement would be considered eccentric. Effective strength training
CONTROLLED
is CONTROLLED and CONSCIOUS; in others word, be present while
REPS training and focus on MIND-MUSCLE CONNECTION.

First of all, gym equipment is great for strength training. However,

MOST people have not mastered the ability to control of the
resistance of their own body. I highly suggest using 'FREE WEIGHTS';
this means, barbells, kettlebells, TRX, dumbbells. Why? Because it
demands more stability and control from your body in comparison to
FREE sitting in a leg press or smith machine.
WEIGHTS
 ENDURANCE TRAINING
AKA AEROBIC TRAINING

In general, endurance is defined as the ability to physically and mentally be able to resist
fatigue under sports activity. But similar to “strength”, when defining “endurance” it must
also be subdivided into three different parts. This time with regards to the time period
your body is put under physical strain.

1. Short-term endurance
2. Mid-term endurance
3. Long-term endurance

Short-term endurance

Short-term endurance is associated with high levels of activity of the brain and high
recruitment of fast twitch muscle fibers. The goal here is to have the ability to sustain
speed during high intensity training that has a duration of 35 s to 2 min.

Mid-term endurance

The ability to sustain a strenuous activity which has a duration of 2–10 min.The
energy for the activities is supplied by both anaerobic and aerobic energy systems.
Interval Training is a prime example for this type of endurance training.

Long-term endurance

These types of activities last over 10 minutes, requiring an aerobic energy supply with
less intensity and speed. The goal here is to condition your slow twitch muscle fibers.
Long walks, cycling, hiking, etc are all examples.

Keep in mind that with increasing time under physical strain, the intensity decreases. For
example, when doing burpees or sprints you will not be able to sustain maximum speed
for more than a couple of minutes. Whereas with lower intensity (lower heart rate) and
moderate to slow pace, this is increased.
 OUR FOCUS FOR THE EVOLVE
CHALLENGE IS STRENGTH ENDURANCE

Weather you care to improve your running skills or not is a personal

preference. For the sake of this challenge, we use running to condition the
mind and develop mental grit. The same goes for meditation. It's EASY to do
& easy not to do. Cultivating the ability to master our reminds requires being
able to command our body to do what we tell it to do. Meditation and
movement are tools we use everyday to sharpen our mind.

MOBILITY/ RUN DAILY

STRENGTH TRAIN
ACTIVE RECOVERY

MAKE NO EXCUSES MEDITATE WAKE UP EARLY

(FOCUS ON MINDSET CONTROL)

 BUILDING STRENGTH ENDURANCE

Your training will incorporate running and strength workouts ; by

manipulating the tempo and including intervals you will increase your
strength and stamina. (Mentally & physically!)

STRENGTH WORKOUTS

In this program, there will be 5 strength training workouts. Kept low impact
(no jumping) so you can focus on pushing the intensity in your runs. These
workouts require weights or the use of some form of resistance. If you are
limited, then you can follow the workouts bodyweight and modify along the
way.

HOW HEAVY SHOULD I LIFT?

For men, you want to above 20 lbs for upper body and 40 lbs for lower body.
For women, anywhere from 5-15 lbs for ubber body and 20 lbs or > for lower
body.

Remember, we want to control the tempo of each rep; this alone will increase
the resistance. Put the ego aside and lift mindfully. If you can go heavier with
proper form. and control, GO FOR IT.
 ADDING INTERVAL & TEMPO RUNS
Interval and tempo training are going to increase your level of fitness faster than
pretty much any other type of running. The beginners running plan is entirely
based around tempo/interval running.

Intervals differ from tempo runs mainly because you will have a break between
each repetition. Another difference is that your pace during intervals should be
faster than your tempo run/

WHAT TO DO IN-
BETWEEN INTERVALS

Standing: This alleviates stress and impact between short, fast reps when you’re
building speed and strength. Avoid dropping your hands to your knees, as this
could cause light-headedness. (You would ONLY follow this after a sprint)

Walking: Beginners will do this– it brings your heart rate down but, crucially,
keeps blood flowing to clear waste products.

Jogging: It keeps your heart rate elevated, extends the distance of your workout
and simulates late-race fatigue. It is good recovery for most workouts carried out
at less than all-out effort.
TEMPO RUNS
Tempo runs are one of those running workouts that every runner should really be doing; they’re a
moderate-to-hard intensity training run, designed to make you a faster and stronger runner.
During these 20-40 minute runs, you're aiming for a 6-8 effort out of 10.

After doing your dynamic warm-up and a brisk run to get loosened up, it’s time to get your game
on. Finding the right tempo pace might take a little bit of experimenting, but you'll start to find
that pace. Avoid running fast in the beginning even if you have the energy, you want to be able
to complete the whole run without stopping (that is the goal). However, if you find it extremely
hard, you can slow down into a jog or a speed walk for no more than 3 minutes at a time.

Tempo runs will help you develop the mental toughness and stamina needed to push yourself
during a timed mile run.

Effort Scale 1-10

1 2 3 4 5 6 7 8 9 10

Walking All-out sprint

Zone 1 Zone 2 Zone 3
(easy) (moderate) (hard)

Week 1: Tempo run effort 4-5 out of 10

6-8 effort out of 10 feels like this:
Week 2: Tempo run effort 5-6 out of 10
Sweating, deep breathing but you can sing,
Week 3: Tempo run effort 6-8 out of 10
giggle or have a light conversation.
Week 4: Tempo run effort 6-8 out 10
 FITNESS LEVELS

PROGRAM STRUCTURE
Depending on your fitness level, each day you will walk, jog or run
the mile. Stay out. of your comfort zone; when you get tired, slow
down into a speed walk or jog - but keep going.

The workouts are designed for males and females. Based on your
fitness level you can choose adjust the intensity by increasing
weight, reducing rest period and altering the tempo.

The workouts take about 20-30 minutes to finish. They are

specifically structured to support your running performance. Some of
EVOLVE CHALLENGE CALENDAR

the exercises include dumbbells - modifications are also included for

bodyweight. However, most of these exercises can be followed with
the use of long resistance bands or the use of other free weights.

Highly recommend using resistance bands during your training

sessions for added resistance. Kettlebells, short and long bands can
be used if you don't have dumbbells. Remember, it's not about how
much you lift - it's about how well you control the weight you lift.
Slow reps with conscious effort is what you need.

Lifting heavy can support running performance however, if you're just

getting into running, you have to focus on the basics of strength and
stability. The running will make you sore on it's own - if you lift too
heavy, you may be too sore to follow the program. If you're an
advanced lifter, you can add 1 heavy lifting day (if you want to) but no
more than once.

HITTING YOUR MONTHLY MILE TARGET.

BEGINNERS: 30 MILES | 30 DAYS. If you skip a day, add the mile to the
next day. No way out!

INTERMEDIATE & ADVANCED: Gauge your tempo run in week 1 to see

how many miles you got it. Once determined, strategize how you will hit
your monthly target. Reach out in our private group if you need help!
 FROM WALKING
TO RUNNING
BEGINNERS CHALLENGE
30 MILES = 30 DAYS

1st Week 2nd Week 3rd Week 4th Week

2 Mins Steady Run 5 Mins Steady Run 6 Mins Steady Run Run 1 mile
SUN 1 Min Walk 1 minute jog 30 sec jog [slow down if
Repat for 1 mile Repat for 1 mile Repat for 1 mile needed, but keep
steady pace]

2 Mins Steady Run 5 Mins Steady Run 6 Mins Steady Run Run 1 mile
MON 1 Min Walk 1 minute jog 30 sec jog [slow down if
Repat for 1 mile Repat for 1 mile Repat for 1 mile needed, but keep
steady pace]

TUE REST DAY REST DAY REST DAY REST DAY

Walk 1 mile Walk 1 mile

3 Mins Steady Run 5 Mins Steady Run 6 Mins Steady Run Run 1 mile
1 Mins Walk 1 minute jog 30 sec jog [slow down if
WED Repat for 1 mile needed, but keep
Repat for 1 mile Repat for 1 mile
steady pace]

3 Mins Steady Run Run 1 mile

5 Mins Steady Run 6 Mins Steady Run
THU 1 Mins Walk 1 minute jog 30 sec jog
[slow down if
Repat for 1 mile needed, but keep
Repat for 1 mile Repat for 1 mile
steady pace]

FRI REST DAY REST DAY REST DAY REST DAY

Run 1 mile
4 Mins Steady Run 5 Mins Steady Run 6 Mins Steady Run [slow down if
SAT 1 Min Walk 1 minute jog 30 sec jog needed, but keep
Repat for 1 mile Repat for 1 mile Repat for 1 mile steady pace]

EVOLVE NATION "If you can't run, walk. If you can't walk, crawl. But never stop"
 SHIN SPLITS
Shin splints are symptoms of pain in the front of your lower
leg and at times along the inside of the lower leg, next to the
shin bone (tibia). Follow these tips to keep your legs strong
and healthy!

HOW TO TREAT SHIN SPLINTS

Foam roll your calves lightly and stretch the calf muscles 2-3 x /day
Ice immediately after a run for 20 minutes 2x a day
Use compression sleeves when you run
Run on softer surfaces like grass or a track (avoid the treadmill)
Stretch the bottom of the foot along with your posterior chain muscles
(back, hips, glutes, hamstrings, calves)
Reflexology massages can help release tension/knots in your feet (don't
run after a reflexology massage, so plan accordingly)

HOW RUNNERS CAN AVOID SHIN SPLINTS

Wear shoes with good arch and heel support

Use shock-absorbing insoles
Avoid running on uneven surfaces
Warm up properly before running, focusing on warming up the calves
Practice strength training, especially toe exercises that build calf muscles
Strengthen all muscle groups around the shin area (stability exercises)
Stretch your calves and hamstrings immediately after your run or
workout. (Tight muscles in the leg can put you at risk for shin splints)
 TRACKING PROGRESS

NOTES

Logging your workouts will show you where you have or have not progressed.
This is a must for running, log every run, distance, time, intensity, and
performance rating. Put your focus on the areas that need more attention and
celebrate the progress you've made!

Did you do the same amount of push-ups or more this week compared to
the last?

Did you run your mile faster or slower?

Did you complete the workout faster or slower?

How many rounds did you complete in the workout?

Use the workout tracker in this program to keep notes.

TRAIN SMART:

Wear proper training sneakers to avoid injury. No vans, flats or

converse. The more cushion, the less impact on your joints.

Make sure you're staying hydrated to prevent cramps or injuries. If you

experience cramps during a run, add 1 tsp Himalayan salt with water
before your next workout.

Make warm-ups/cool-downs non-negotiable. Prepare your body to

perform it's best, it's worth the extra ten minutes!
 LOGGING RUNS
DATE RUN TIME EFFORT
 WORKOUT TRACKER
DATE WORKOUT START- END TIME RATING
 30 EVOLVE CHALLENGE
DAY WORKOUT CALENDAR
SUN MON TUES WED THURS FRI SAT

1 2 3 4
BACK TO CORE FULL BODY
TEMPO
BASICS STABILITY STRENGTH
RUN
+ RUN + RUN + RUN

5 6 7 8 9 10 11
SORE, CORE+ BACK TO SORE, FULL BODY
HITTIN IT TEMPO
NOT SORRY ARMS + BASICS NOT SORRY STRENGTH
HARD + RUN RUN
(REST DAY) RUN + RUN (REST DAY) + RUN

12 13 14 15 16 17 18
CORE BACK TO CORE+ SORE, FULL BODY
HITTIN IT TEMPO
STABILITY BASICS ARMS + NOT SORRY STRENGTH
HARD + RUN RUN
+ RUN + RUN RUN (REST DAY) + RUN

19 20 21 22 23 24 25
CORE BACK TO CORE+ SORE, FULL BODY
TEMPO HITTIN IT
STABILITY BASICS ARMS + NOT SORRY STRENGTH
RUN HARD + RUN
+ RUN + RUN RUN (REST DAY) + RUN

26 27 28 29 30
SORE, CORE BACK TO CORE+
TEMPO
NOT SORRY STABILITY BASICS ARMS +
RUN
(REST DAY) + RUN + RUN RUN

YOUR WHY ADJUSTING YOUR

PLAN [PRO TIP]

Weekly Schedule
If you're feeling super sore in
I joined this challenge because EVERY LIVE WILL week one, do more mobility
______________________ BE ANNOUNCED IN OUR work rather than skipping a
______________________
PRIVATE GROUPS. PLEASE workout.
______________________
CHECK IN AND MARK
______________________
YOUR CALENDAR. KEEP MOVEMENT DAILY.
______________________
RUN YOUR
BEST
You can watch each demo
video by clicking the image
BEST 10 EXERCISES under the exercise name.
TO DO BEFORE RUNNING
Leg Swings Windwills
Complete 10 swings on each side Complete 30 seconds alternating
- both lateral swings and forward from one side to the other. Feet
swings. Keep your core braced position should be wide but
and shoulders pulled back. comfortable.

Thoracic Spine Rotations Deep Squat to Hinge

Sit in a comfortable squat, without

Complete 10 reps on each side. force. From that position, push your
Drop your hips and gaze towards hips back feeling a stretch in your
the hand that's opening up into a hamstrings and back.
rotation.

Hip Circles Arm Circles

Complete 10 reps in each Complete 10 big circle

direction. Focus on pushing your rotations in each direction.
hips and butt back while keeping Stand stand up, core braced
your spine straight. and head straight.

Plank Calf Raises Single leg hip rotation

Complete 15 reps on each side. Complete 10 reps on each side in

Keep your core braced and your both forward and reverse
spine and hips neutral (no dipping directions. Shoulders pulled back
down). and glutes contracted.

Knee Circles Standing Knee Hugs

Complete 15 reps on each side.

Complete 15 reps on each side. Feet, legs and knees hugging
Feet, legs and knees hugging as as close to each other as
close to each other as possible. possible.
MOBILITY WARM UP
click to play video
WHEN TO DO THIS WARM UP:
Before every run
Before every workout!
You can also follow this mobility
warm up for other workouts if
you'd like, but it must be followed
before the workouts listed above.
Complete each warm up exercise
for 10-15 reps or 30 seconds.
Make sure you perform the
exercise on both sides if
applicable.
If you'd like to follow
along with me, you can
click this video!
1. Neck stretch left to right then neck rotation
2. Arm circles (right + left)
3. Hip circles
4. Forwards leg swings
5. Lateral leg swings
6. Standing knee hugs
7. Windmill
8. Standing quad stretch
9. Single leg hip rotation
10. Lunge Thoracic Rotations
11. Deep squat to Hinge
12. Plank Calf Stretch
13. Ankle Circles
14. Knee circles
15. Standing Ankle hugs
 HIIT WARM UP
Recommended: 5 minutes minimum

Similar to how prepping for run

requires different warm up
exercises. So does HIIT training.
But hey, I'm just getting reaaal
specific now.

Do this warm up before your hiit

workout. pl-ease! :)

COOL DOWN
Recommended: 10-15 minutes

Let me save you the time from

thinking about what exercises to
do for your cool down. Simply play
this video and follow along.

2023 is a year where we get in the

habit of prioritizing recovery.

How we move is influenced by

how fast we can recover and how
mobile/flexible our body is.
BACK TO THE BASICS You can watch each demo
video by clicking the image
REPEAT FOR 2-3 ROUNDS. [MINIMUM 30 MINUTES] under the exercise name.
EXERCISES SHOULD BE DONE IN ORDER.
NO REST BETWEEN EXERCISES 1, 2, 3 & 4
COMPLETE THE NEXT TWO EXERCISES BACK TO BACK
THEN REST 60 SECONDS. SAME GOES FOR 7,8,9,10

ABDUCTIONS DONKEY KICKS

Complete 20 reps on each side - Complete 20 reps on each side.

keep your arms straight and core Arms straight, core braced so you
braced. Avoid leaning more onto don't compensate with your lower
one side. back. Squeeze your GLUTES!

STRAIGHT LEG KICK BACKS STRAIGHT LEG CROSS OVERS

10 reps each side. While crossing

Complete 20 reps on each side. over, be cautious to not swing your
Keep your arms straight, core upper body too much. Keep the core
braced, and glute contracted the and glutes engaged and in control
whole time. Kick high! of the movement.

SINGLE LEG DEADLIFT ALT. REVERSE LUNGES

DO NOT RUSH. HAVE PATIENCE. Complete 30 reps total.

Complete 12 reps on each side. Stand stand up, core braced
Stare at one point and keep your and head straight. Keep your
shoulders pinned back. knee at a 90 degree angle.

TEMPO SUMO SQUAT CALVE RAISES

Complete 10 reps on each side. Complete 20 reps.

SLOW AND CONTROLLED. This is Standing straight and legs flexed.
a squat so keep the knee bent, Full range of motion. If it gets tough,
shoulders back and core braced. drop the weight and keep going.

BULGARIAN SPILT SQUATS SQUAT TO PRESS

Complete for 20 reps.

Complete 15 reps on each side. Keep the weight moderate. As you
If you can't do full range of motion, extend into the press, your arms
don't bother adding weights. Focus should be straight. This will get
on form & quality reps. challenging reps in, and that's normal.
CORE STABILITY
REPEAT CIRCUIT FOR 20 MINUTES.
EXERCISES CAN BE DONE IN ANY ORDER.
MINIMAL REST. LIGHT THE FIRE!
HIGH PLANK KICK BACK
Complete 15 reps each side.
YES YOUR SHOULDERS WILL BURN.
NO, YOU WILL NOT GIVE UP.
PUSH THROUGH!
DOUBLE CRUNCH
Complete 15 reps.
Your upper body and knees
should be driving in together at
the same time.
LYING ABDUCTION + LEG LIFT
Complete 15 reps.
Use a heavier resistance band to
get the glutes and core activated.
Extend legs up and crunch.
W-SUPER MAN
Complete 12 reps.
Control is key here. Most people do
this wrong by staying too relaxed.
Your core and glutes have to stay
contracted.
DEAD BUG
Complete 30 seconds.
This is a great coordination exercise,
teaching your arms and legs to work
in sync. Full range please!
Think your core is just that set of six-pack abs? Think again.
Having a strong core will improve your balance and
stability, which is critical for running efficiently and creating
an even stride. The best part about doing these core
workouts, though, is most don’t require any extra
equipment, so you can get a high-quality workout with just
your body and a floor.
ALTERNATING JACKKNIFES
Complete 30 seconds alternating
from one side to the other. Keep
your chin tucked in and be mindful
of your lower back arching.
FLUTTER KICKS
Complete 20 seconds.
Your back will want to arch. Focus
on closing the gap between your
back and the ground.The higher your
legs, the easier the exercise is.
TEMPO LEG RAISES
Complete 10 reps. 4 seconds
down, 1 second hold, then back up.
Keep your back on the ground as
much as you can.
PIKE UPS + KICKBACKS
Complete 30 seconds.
In a plank position, shoulders should
always be aligned over the elbows.
Push your hips back and upward to
perform a pike.
SCISSORS
Complete 20 seconds.
Your back will want to arch. Focus
on closing the gap between your
back and the ground.The higher your
legs, the easier the exercise is.
HITTIN IT HARD WANT SPEED? WANT POWER? WANT STRENGTH?
WANT MENTAL GRIT?

YOU GOTTA WORK FOR IT!

REPEAT CIRCUIT FOR 20 MINUTES.
(TRACK HOW MANY ROUNDS YOU COMPLETED! THIS IS YOUR OPPORTUNITY. NOW GO KILL IT!!!

EXERCISES SHOULD BE DONE IN ORDER

REST 20 SECONDS AFTER EVERY EXERCISE.

FRONT SQUAT + CALF RAISES BURPEES

Complete 30 seconds. Complete 10 reps.

Keep your hips back and knees in
a 90 degree angle. This means, Put power in those jumps! Modify if
your knees should not pass your you need to, but don't save
toes. anything in the tank.

HIP DIPS + MOUNTAIN CLIMBER ALTERNATING POWER SQUAT KICKS

Complete 30 seconds. Complete 30 seconds.

Focus on quality rotations with full If you notice limitation in your range
range of motion. If done correctly, of motion, that's a sign you need to
this exercise will really test your do better warm ups or spend more
mental grit. time stretching your posterior chain.

TRIO TUCK IN CORE COMBO SKATER JUMPS

Complete 30 seconds. Complete 30 seconds.

The key here is focusing on the
Use your arms to push your "push off". Squeeze your glute to
body up, similar to how you get the most power in your jump.
would with tricep dips. And of course swing your arms.

SHOULDER TAPS TO PUSH-UPS LUNGE JUMPS

Complete 30 seconds. Complete 20 lunge jumps.

Notice how my body is controlled as I While it's easy to cut your range
I tap one shoulder to the other. Also, of motion short towards the end,
how my butt is leveled with my back focus on finishing with quality
and shoulders. reps.
FULL BODY STRENGTH
REPEAT FOR 2-3 ROUNDS. [MINIMUM 30 MINUTES]
EXERCISES SHOULD BE DONE IN ORDER.
SUPERSETS = COMPLETE EVERY TWO EXERCISES BACK TO BACK THEN REST
60 SECONDS.
FOR EXAMPLE: PLANK ROW TO PUSH-UP & LUNGE + BICEP CURL SHOULD BE DONE
BACK TO BACK.

SUPERSETTING IS AN AMAZING METHOD TO INCREASE STRENGTH ENDURANCE!

PLANK ROW TO PUSH-UP LUNGE + BICEP CURL

Complete 10 reps total. Complete 7 reps on each side.

Modify with the resistance band Your lung and curl should be in
option or keep the use of sync. As you come up from the
dumbbells for the row and push-up lunge, curl at the same time.
from your knees. Avoid swinging arms back.

WALL + BICEP CURL + PRESS TEMPO PUSH-UPS

Complete 10 reps.
Complete 10 reps total. Following 3-2-0 tempo. 3
If you need to take a break, do so seconds down, pause for 2
- but get right back in it. second then push back up.
Condition the mind!

DEADLIFT TO SQUAT PUSH-BACK TO KICK THROUGH

Complete 12 reps. Complete 20 reps.

Avoid running your back during a Full range of motion. You can
deadlift. Core should be braced do this on a bench or on the
through both motions. floor. I prefer the floor.

SINGLE LEG HIP BRIDGES SQUAT THRUSTERS

Complete 15 reps on each side. Complete 15 reps.

The key here is to not let your butt The power is in your hips (not
hit the ground. As the knee drives arms). The word THRUST literally
in, lift your hips as high as you means PUSH. Squeeze your glutes
can by pushing your glutes up. and push those hips forward!
ARMS + CORE
REPEAT FOR 2 ROUNDS.
EXERCISES SHOULD BE DONE IN ORDER.
SUPERSETS = COMPLETE EVERY TWO EXERCISES
BACK TO BACK THEN REST 60 SECONDS.
TRIO BICEP CURLS
Complete 30 reps.
10 Alternating Curls (Palms Out)
10 Alternating Curls (Palms In)
10 Hammers Curls (Palms Out)
ARNOLD PRESS
Complete 15 reps. As you open
your arms out, your shoulders
should be fully retracted. Once in
this position, you can proceed to
press.
LATERAL RAISES
Complete 12 reps. Doing this
from a kneeling position is
harder than standing. But if you
stand, be cautious to not push
off with your legs.
CHEST PRESS + LEG RAISES
Complete 15 reps.
Full range of motion. You can
do this on a bench or on the
floor. I prefer the floor.
REVERSE CRAB BRIDGES
Complete 10 reps on each side.
Keep your arms straight, core
braced, and glute contracted the
whole time. Drive that knee in!
You can do these exercises standing or seated. I prefer
seated so I can isolate the upper body.
keep your load light to medium weight. We're going high
reps and minimal rest. This doesn't mean cruise control. It
means QUALITY REPS. FEEL THE BURN, BABY!
ALTERNATING COMMANDOS
Complete 30 seconds alternating
from one side to the other.
Advanced: pick up your speed
while maintaining proper form.
PLANK WALK-OUTS
Complete 30 seconds.
In a plank position, shoulders should
always be aligned over the elbows.
Walk it out slowly and in small steps.
RUSSIAN TWISTS + PRESS
Complete 30 seconds.
4 Reps Shoulder Presses followed
by 4 reps Russian Twists.
Avoid rounding your back.
TRICEP EXTENSION + ROTATATION
Complete 15 reps. You can use a
dumbbell or plate for this
exercise. You should feel the burn
by rep 6, if not; increase weight.
ALTERNATING SHOULDER PRESSES
Complete 16 reps.
Choose a weight that will
challenge you by rep 8.
Shouldn't be too heavy or too
light.
SORE, NOT SORRY
click to play video

ACTIVE RECOVERY DAY

This should be at least 10-15 minutes. Foam rolling
and stretching with conscious breath work will help
boost your recovery time.
recovery
tips

FOAM ROLL FIRST

Spend no more than 10 minutes foam rolling. 20 seconds on

each trigger point. This can also be done before your workouts
if you're feeling tight. But don't roll out more than 5 minutes.

STATIC STRETCHING

This should not be strenuous. Stretch for 10-15 minutes. Hold

each stretch position for a minimum of 30 seconds while you
take full and deep rounds of breath.

BREATH-WORK

By breathing deeply, you allow for deeper stretching and

muscle tension release. Deep inhales and slow exhales
following a 3-2-3 second count.