The 7 criteria

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Standard: 

• Complete freedom from negative thought.
• One pointed focus on your goal.

Standard: 

8 hours.

10pm-6am is optimal.

Standard: 

Food: Every meal must contain lean protein, fruits and vegetables and healthy fats.

Water: 1/2 your body weight (lbs) in ounces of water.

Standard: 

UHP ROM 24.

Standard: 

Base level= Run/ walk 1km in under 15 minutes.

Elite level= Run/ walk 5km in under 60 minutes.

Then improve your 5km time.

Standard: 

Base level= 10 minutes of house and/or yard work with ease.

Elite level= 60 minutes of house and/or yard work with ease.

Standard: 

Base level= 5 pull ups, 10 push ups, 15 air squats.

Elite level= 20 pull ups, 20 dips, 20 pistol squats, 20 toes to bar.