6 Weeks of Hardness-Part 1

First Week Assignments

Fitness:

The goal is to walk every day this week – 5,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/3reps)

Plank (30 sec./3x)

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Nutrition:

Reduce portion size by 500 calories/day

Eat foods that are Low Glycemic

Project:

Check your medicine cabinet

Compare drugs at http://www.thehardnessfactor.com go to “Hardness Exclusives”

Click “Medications & Hardness”

Determine your BMR (% of body fat)

Second Week Assignments

Fitness:

The goal is to walk every day this week – 6,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/5reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x) New

Cobra (30 sec./10x) New

Supplement:

Pycnogenol (75 mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g) NO2

Horny Goat Weed (2 500mg capsules) NO2 New

Nutrition:

Eat foods that are low Glycemic

Eliminate all fried foods New

Project:

Reduce stress in your life. New

Stop or reduce smoking. New

Third Week Assignements

Fitness:

The goal is to walk every day this week – 7,000 steps daily

Side Lunge Reach (10x each leg)

Classic Push-up (3 sets/8reps)

Plank (30 sec./3x)

Angry Cat Stretch (10 sec. hold/3x)

Cobra (30 sec./10x)

Woodchopper Exercise (10x) New

Squat (10x) New

Supplement:

Pycnogenol (75mg)

Red Wine Extract (75mg)

Grape Seed Extract (75mg)

L-arginine (3g)

Horny Goat Weed (2 500mg capsules)

2 Omega III Fatty Acids capsules/meal New

Nutrition:

Eat foods that are low Glycemic

Eat more fruits and vegetables New

Project:

Spend more time in Prayer. New

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