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Lesson 2: Slow Down

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    Search your tracking for your new habit “#E4A Slow Down”.
    Check yourself on your training consistency, and take one hour this week to review and check yourself on your previous habit. Is that in the background?

  • 2

    Press play

    Check out the lesson video. Work to master this habit.
    We’ll discuss satiety, food volume and more on the call. Write your questions down or send them in to the support desk.

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    Go hard in the gym. And be sure to work the mobility and warmups.


Lesson 2: Slow Down


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Imagine this.

You’re driving somewhere that you’ve never been.

You’re driving on a fast-moving, 4-lane county road doing about 60 mph, and your friend in the passenger seat, who is no Mr. Sulu (gratuitous Star Trek reference) is twiddling with the IPhone maps app (which happens to be horrible still).

You know you’re getting close to your destination but you’re not sure which is your turn. The navigator over there is still fumbling, but seems to think he’s onto something and you’re… getting… CLOSE.

What’s the first thing you do?

Well, not including turning down the radio (why do we all do that?) I’m pretty sure your next move involves slowing down and getting over to the right so you’ll be ready when Magellan in the passenger seat finally get’s it together?  True or not?  Exactly.

What you want to avoid is barreling down the road then hearing at the last minute “That was your turn!!!” as you zip past.  Then you’re way past the mark, looking for a u-turn in the insanity of afternoon traffic.

When you slow down, you’ll be better equipped to deal with the cue to turn, without overshooting your destination.  That’s winning.

So, how does this apply?

“Men Lie. Women Lie. Numbers Don’t!” -Jay Z

In today’s America, the nutrition numbers are clear: Most of us are walking around dehydrated, overfed and undernourished.

Yes, this includes YOU!

“…but Coach Be, I drink crystal light and…” I know.  I’ve heard every possible objection and disqualification defense to these stats.  Trust me, it includes all of us. Now you know, “And knowing is half the battle.” (gratuitous GI Joe Reference.)

For the next two weeks we’re going to work to develop the sensitivity required for you to stop overshooting your eating target.  Stop overfeeding yourself.  For the next two weeks you’re going to focus on Slowing Down.[/text_block]



[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]IMPORTANT In addition to practicing your new habit to Slow Down and Eat Slowly daily, we still want you to continue to build on your previous habit from Lesson 1 (30 in 30).  We still want you to eat a protein rich meal within 30 minutes of waking up.  In summary,  Men Eat 30g of Protein and Women Eat 25g of Protein with your meal.[/text_block][/op_liveeditor_element]




[text_block style=”style_1.png” align=”left”]You no longer have to track your previous habit, but YOU ARE TO STILL PRACTICE IT.

We want you actively tracking your new habit, by answering one question: “Did you eat your meals slowly today?”

Your tracking will be simple yes or no tracking.  Daily, either you did or you didn’t.  That’s it![/text_block]


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Support, Support, Support…

All the while you’re making this series of single changes in your day, you’ll have questions.  We encourage you to ask us directly!  Our coaches and mentors can help untangle and knots.  Also you’ll be innovating!  Your solutions to issues will be hugely helpful to other people in the class, so again we want you to share.  You can post questions to us on the “Coach.Me” app or website as well.  We win together.[/text_block]


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What good are the goodies if we don’t share, right? Ok this is one of my absolute favorite songs in running playlist. This is The Pointer Sisters “Automatic” remixed by SNDCLSH (DJ Lupe Fiasco + DJ Sky Gellatly) x DJ Kue.

May you achieve a personal best time listening to this pure electricity.[/text_block]