WELCOME Wel c omet ot hej our neyt oc onquer i ngy ourv i s i on. Wi t hanygr eatv i s i ont her emus tbes t r uc t ur ei nor dert o al i gny our s el fwi t ht hes t epst os uc c es s . Asy ouent ert hi sj our ney ,y ouwi l ll ear nt oc r eat e t hi ss t uc t ur ebyembr ac i ngt hepi l l ar sof 4 t hQuar t erf r om wi t hi n.
4TH QUARTERPERFORMANCE T hemi s s i onof4 t hQuar t erPer f or manc ei st ohel p bui l daf oundat i onf orc hangebyal i gni ngt he ment al ,phy s i c alands pi r i t ual .
ABOUT 4 t hQuar t erPer f or manc e,f oundedi n2 01 2 ,i sami nds etand r es our c et hati sgear edt owar dt r ai ni ngonesMent al ,Phy s i c al& Spi r i t ualpi l l ar st oes t abl i s haf oundat i onf orc hange. Seek|Conquer|Def eat L i k eas por t sgame,y ouhav ey ourKI CKOF For1 s tQuar t er . T hi si s t hemomentaper s onhasdec i dedt heyar er eadyt oputt hei ral l i nt os uc c eed. Pr epar i ngy ourMI NDf ort hej our ney ens ur esy ouhav edonet henec es s ar ywor kt opr epar ey our s el ff or what si ns t or e. Onc ey ouhav es t ar t edy ourj our neyy ouhav ephy s i c al l ypl ac ed y our s el fi nt hefir e,t hi si st he2 ndQuar t er ;wher emany c ont i nuet ofightorf ol d. Br eaki ngT heHal f Af t ery ouhav emadeanemot i onali nv es t menty ours pi r i t ualc onnec t i ont oanout c omehasi mmer s edf r om whathasoc c ur r eds o f ar ;l i k ei nt he3 r dQuar t erwhenat eam c omesoutf r om t hehal f t ofini s ht hec ommi t mentt heyfir s ts t ar t ed. Onc ey ou' v emadeupy ourmi ndast owhaty ou’ r ewi l l i ngt o endur e,ac c ompl i s hi ngany t hi ngt oi t sfinal i t yi spr ac t i c alatt hat poi nt . Onc ey ou' v er eac hedt he4 t hQuar t er ,y ouwi l lus eal loft he j our ney s ' l es s ons&t r i al st o' fini s hhowy ous t ar t ed' .
STAYHUMBLE.STAYHUNGRY
MENTALjewelsduri ngthegri nd T hewor l dc annotbec onquer edi naday . . . buti fy ouputt hes amegr eate or ti nev er yday t hent hev i c t or ys hal lnotbef araway . Remi ndy our s el fev er ymor ni ngt hatImadeac hoi c e t omak eac hangef orabet t erME. Hav eMEt i me. hav eat i me. Wheny ouwak eup,gat her y ourt hought s& v i s ual i z ey our s el fc onquer i ngt heday . Br eak f as ti sk ey . T hi sc r uc i alpar toft hedayi sv i t alf uel f ort hebr ai n&bodyt oper f or m att hei rbes tabi l i t i es . ( s omet hi ngi sbet t ert hannot hi ng) T hej our neywi l lc hal l engey ouphy s i c al l y&ment al l y , j us tr emembereac ht i mey ougof ur t her ,y ouwi l lbe ones t epf ur t hert hanwher ey ous t ar t ed. Anhourwor k outonl yt ak esup4 % ofy ourday . Dontl ett i mewor kagai ns ty ou. F i ni s hhowy ous t ar t ed. Begi neac hdaywi t hgr eat nes s , andy ouwi l lendwi t hgr eat nes s .
PHYSI CALjewelsduri ngthegri nd
T her e’ sa 5 0/ 5 0r ul eev er yday . 5 0pus hupsand5 0s i t ups ( t hegoali st ogoabov et hatnumberwi t ht i me) ST RET CHI NGI SKEY!t ak eeac hdayf or1 0mi nut est o s t r et c handr el axt hebody . I ti si mper at i v ef orheal t hy gr owi ngandmai nt enanc e Meal s : Ineedy out oeaty ourmai nt hr eemeal s( Br eak f as t , L unc h, Di nner )wewi l lgoi nt odet ai laboutwhat meal swi l li nc l udeast i megoeson
4
Qu rter performance
SPI RI TUALjewelsduri ngthegri nd Wewantt oc ons i derwhatweputi nourbodi es I fi t sf r om t heear t h,i t sgoodf ory ou. Agl as sofwat erfir s tt hi ngi nt hemor ni ngawak ens t hebody . Anex t r abenefitwoul dbet ot ak e1 2t s pof appl ec i derv i negar . Whatwec ons i deraheal t hymeal : PROTEI N HEAL THYCARB VEGET ABLES
T hes ek eyc omponent sar et hemai ndai l yes s ent i al s f orheal t hymai nt enanc e,gr owt handf unc t i on. I fi t sf r i ed,i t sbad. T hewayt hatwepr epar eour meal sc anpl ayamaj orpar ti nt hewayourbodi es f unt i onandpr oc es swhatwedi ges t . Us el es s ar t er ybl oc k i ngt ool sf orpr ep( c oc onutoi l ,ol i v e oi l )whi c hc ar r ybenefic i almi ner al sandv i t ami ns .
SUPPLEMENTLI ST BCAA ( Br anchChai nAmi noAci ds=bui l di ngbl ocksofpr ot ei n) Pr i mar yAmi noAc i di sL euc i ne. . .t hi sc ompoundhel ps : F at i gue Ener gyboos t Heal ht ymus c l egai n F atl os sbypr ot ei ns y nt hes i s Lgl ut ami ne Hel psbr eakdownl ac t i cac i dt hatf or msi nt hebodyf r om r i ger ousev er y dayac t i v i t i es Mul t i vi t ami n Hel pspr omot et hedai l yes s ent i al st hatt hebodymaynot beobt ai ni ngf r om whaty ouputi n Lcar ni t i ne hel pspr omot et hebr eakdownoff at t yac i dsat t ac hedt of at c el l s I s owhey Apr ot ei nt hati seas i ert odi ges tandhel pspr omot e l eanmus c l egai n