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Titan Transformation

Cell Regeneration I

CREATED BY -BEN SHAW

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PROGRAM OVERVIEW

Cell Regeneration is a 28 day maintenance and muscle repair regimen which should be used after completing 8-12 weeks of intense training. During Cell Regeneration you will not use most of your normal supplementation that you used during Phase I and II of Titan Transformation. The supplements used during the Cell Generation Phase are all geared towards muscle repair and recovery. Cell Regeneration is designed to renew and refresh your body while still MAINTAINING and improving your current strength level and athleticism. The weight training in Cell Regeneration is mostly moderate intensity. The Cell Regeneration protocol will keep you at your current level of fitness or better, while allowing your body to rejuvenate and repair itself which will increase your strength and stamina if used for the proper 4-week cycles that’s it’s intended for. The goal however is to lose another 5-15 pounds during this time by COMPLETEY following the intake and fasting regimen. After completing Cell Regeneration you should feel rested, strong, energetic and enthusiastic to restart Titan Transformation or continue on to the 4th phase in the Titan Rebirth curriculum.

Regeneration I: During the first week of Cell Regeneration you will NOT TRAIN ONE DAY! At

this point you may feel like you’re a machine that never needs time off, but let me inform you, that’s just

not true. People who train CONSTANTLY without recovery are the ones who look the same year after year

and are still stuck lifting the same weight and constantly getting injured! You aren’t doing yourself ANY

favors by not taking the proper time to recover. Many of you fear that taking a week off from the gym every

2-3 months will lead you to lose all your hard work almost over-night, but that’s just not true. You’ll not

only return refreshed, but you’ll come back stronger! We will also add in morning fasts. You will not eat

for the first two hours after waking up and 1 day of the week not for the first 4 hours.

REGENERATION II: In week two you will continue the two hour morning fast and the 1 day 4 hour fast and you will have (3) lifting days along with cardio and abs. You’ll be using a technique called REST/PAUSE. This technique allows you to lift heavier weights for more reps. In this technique you will complete a HEAVY set of 11-15 reps while taking small rest in-between lifts. You will perform this with a weight that is 85=90% of your max. You will perform 5-8 heavy reps, at which point you should be almost to your max. You will Rest/Pause for about 10-15 seconds followed by another 3-5 reps. Rest/Pause for another 10-15 seconds and perform 2-3 reps to complete the set.

REGENERATION III: In week three you’ll be lifting the same rest pause weight routine as in week two.

The only difference is you will have two upper body days to balance the two lower body workouts from last

week. We also double all the morning fast to 4 hours.

REGENERATION IV : Week four continues the 4 hour morning fast and consists of (4) heavy lifting days.

Your main lifting will consist of 3 sets of 5 heavy reps. Pay careful attention to lifting to the correct

percentages. At this point your muscles should be fully refreshed and functional and you should be able to

easily lift 5-20 pounds heavier than you did during the second and third week.

Before you start the

Cell Regeneration Protocol .

Measurements: Measure your waist, you will be doing this once weekly. Your waist should not increase more than ¼ during this program. If it does then you are out of line on your Intake. DO NOT GET ON A SCALE during this time, water fluctuations in your body can/will give

you inaccurate numbers that will drive you crazy.

Schedule the Massages: The two types of massages that are acceptable for the protocol are sports massage and deep tissue massage. Sports Massage: Sports massage is designed specifically for the very physically active. It combines Swedish, Shiatsu, and other techniques to concentrate on the areas that are related to your sport. Athletes often get sports massages to prepare for peak performance, prevent injury, and also treat injury. Deep Tissue Massage: Deep tissue massage is a type of massage therapy that focuses on realigning deeper layers of muscles and connective tissue. It is especially helpful for chronic aches and pains and tight areas such as stiff neck, upper back and lower back pain, leg muscle tightness, and sore shoulders. Deep tissue massage may hurt a bit as knots in your muscles are broken down and may leave you with a feeling of slight muscle soreness for a day or two. It is important to tell the massage therapist when things hurt and if any soreness or pain you experience is outside your comfort range. Performing the full body stretch after a deep tissue massage may help alleviate some muscle soreness. *ATLEAST 1 of the 4 massages should be deep tissue in order to address deep tissues that sports massage may overlook.

Supplement Your Body: Begin taking the 6 recovery supplements from day 1 if at all possible. Remember to follow the dosing protocols.

Titan T-Shirt: If you have made it through week 12 of Titan Transformation then you are eligible for the Transform Yourself T-shirt. Simply send your testimonial along with a before and after picture to [email protected] and your T-shirt will be sent!!

mailto:[email protected]

Attention • Completely read through this entire module of the curriculum BEFORE starting

the Cell Regeneration program.

• TAKE THE 6 RECOMMENDED SUPPLEMENTS!!

• Do not deviate from the instructions in the program.

• DO NOT SKIP ANY STRETCHING EXERCISES!!

• Apply the massage therapy

• Follow the INTAKE grid

• Don’t try to add additional exercises

• DON’T take any THERMOGENICS or PRE-WORKOUTS during Cell Regeneration.

If you deviate from any of the techniques in this regimen you will not receive the

FULL mind blowing changes that you are entitled to. If you’ve come this far that

means that you should’ve completed the Original Titan Transformation 12 week

curriculum and understand that I know what I’m talking about when it comes to

improving the human physique. This course is no different, its purpose is to get you

leaner, faster…..STRONGER!!

Supplements The supplements that you will be using for the next 4 weeks are all geared towards ONE thing…. Replenishing and repairing your joints and muscles. No matter your body type or gender you’ll be using the same supplements. Other than your multi vitamins, minerals and joint supplement you won’t take any supplements you used in the INTENSE 12 week training protocol of Titan Transformation, including any form of creatine. It’s important to cycle off any and all thermogenics and pre workouts after 8-12 weeks. The body will eventually become desensitized to these supplements when taken for extended periods of time and they will also burn out (exhaust) your adrenal glands, not to mention could also cause damage to your liver when not cycled off for EXTREME periods of time. So to prevent these problems and refresh your body it is IMPERATIVE to cycle off those supplements now. The only supplements that don’t ever need to be cycled off of are, antioxidants, glutamine, minerals and multivitamins. It is vital that you use the 7 recovery supplements during Cell Regeneration. Asking is it REALLY worth it to take the 7 recovery supplements? Is like asking, is it worth it to have your cars oil changed and tuned up after thousands of miles of hard driving.

The 6 Recovery Supplements

#1 Citrulline Malate:

Citrulline malate stimulates energy and boost the immune system by eliminating pollutants such as lactic acid and ammonia from the blood. Bet you didn’t know that your body even produces ammonia, but it does. Ever smell your sweaty clothes? What do they normally smell like… that’s right ammonia! Citrulline malate reduces fatigue and also speeds muscle recovery and increases blood flow, not to mention its performance enhancing ability and its libido increasing powers. Citrulline malate will produce profound results within 15 days or less in regards to performance, however it will immediately begin promoting energy and enhancing the immune system. Some people notice results in as little as 4-6 days, but most users see noticeable results no later than 15 days. This powerhouse supplement can also be used during any intense training to speed recovery, reduce fatigue and lactic acid build up. Citrulline malate can be a bit pricey if purchased at your local vitamin stores so the best option is usually online from stores like Amazon.com, bodybuilding.com, massnutrition.com or any other reputable online supplement store. The best dosage is 3-4 gram servings spread twice throughout the day on an empty stomach; with one of those doses taken immediately before training. Here are just a couple suggestions for a decent citrulline malate supplement.

Pure L-Citrulline malate powder –by Hard Rhino: Hard Rhino citrulline has no fillers, it’s nothing

but the pure citrulline malate you need. It’s tested for purity in an FDA approve facility; you will however need a

scale in order to measure it. It’s in pure powder form and doesn’t come with a scoop. It is available only online

Citrulline malate –by Primaforce: Primaforce Citrulline Malate is lab tested for potency and purity, has

been clinically shown to support increased performance and lean mass gains, support increased blood flow and

amino acid delivery to skeletal muscle, leading to increased protein synthesis (muscle growth), enhance ATP

production and support cell volumization.

L-Citulline powder-by SNS (Serious Nutrition Solution): SNS is a reputable company, their l-

citrulline powder comes with a small scoop that equals 3 grams of l-citrulline, so two scoops daily would last you

about 50 days.

L-Citrulline 750mg capsules –by NOW Foods: This is one of the few capsule formulas of L-citrulline

and can be found easily online, local stores probably won’t have it in stock. 4 capsules will equal 3 grams of l-

citrulline.

#2 L-Glutamine: L-Glutamine is an amino acid produced in your body, it is in fact the most common amino acid in your muscles, making up 61% of your skeletal tissue. When the body is low on glutamine levels, intensive workouts can cause muscle wasting (muscle breakdown) and cause you to tire much more quickly; supplementing with glutamine allows your muscles to combat this. L-Glutamine helps your cells maintain healthy volume and hydration levels, it can actually even decrease recovery times from wounds and burns and its muscle healing properties are extensive. L-Glutamine stabilizes blood sugar and increases brain function. It has been shown to reduce or eliminate intestinal problems and even cure ulcers. It also increases your growth hormone levels (by up to $400%), which are involved in synthesizing new muscle growth and increased metabolism which burns fat cells. L- Glutamine dosage should be between 2-3 grams spread throughout the day and can be found in powder or pill form. Here are just a couple suggestions for a decent L-glutamine supplement.

L-Glutamine -by NOW Foods: As mentioned before NOW Foods is a great and relatively inexpensive

company and their products are tested for purity. They offer l-glutamine in powder or pill form (The best bang for

the buck is the 1lb powder tub) and it can sometimes be found on the shelves of your local supplement stores.

L-Glutamine powder –by Jarrows Formulas: Jarrows l-glutamine can be found in powder or capsule

options. You will always however get a better price when going for powder form and it Doesn’t Contain: Wheat,

gluten, soybeans, dairy etc etc.

1000mg L-Glutamine caps –by Optimum Nutrition (ON): ON has been around for as long as I

can remember, they produce top quality supplements and their L-glutamine comes in sizes of 60 or 120 capsules.

#3 Antioxidants: Antioxidants form a front line defense against cell damage caused by free radicals, which are involved in muscle, joint and tendon damage and inflammation, degenerative arthritis and even the aging process. The use of antioxidants can reduce free radical damage that occurs when we exercise and can also reduce the effect of the ongoing damage to injured tissues caused by free radicals, thus accelerating the healing process. Free radicals damage has been strongly associated with the symptoms of chronic fatigue. Antioxidants are often overlooked and neglected when the fact of the matter is they are vital in the human body recovery process. Here are just a couple suggestions for a decent antioxidant supplement.

Advanced Antioxidant formula –by Solgar: Provides a full and broad spectrum of ingredients that

promote antioxidant activity that will provide superior antioxidant protection to the cells of the body. This

antioxidant is in capsule form.

Super Antioxidant –by Now Foods: This comprehensive blend of potent herb and fruit extracts has been

designed to provide a broad spectrum of flavonoids with scientifically demonstrated antioxidant activity. These herbs

and fruits have been renowned throughout the world for centuries for their ability to maintain optimal well-being.

This antioxidant is in capsule form.

Antioxidant Formula–by Natures Way: Nature's Way Antioxidant Formula can be found on the

shelves of many retailers. It’s formula provide protection to many body systems combating free radicals and

oxidants that damage cells DNA fats and cholesterol. This antioxidant is in capsule form.

Amazing Grass Green Superfood –by Amazing Grass: Made from a full spectrum of alkalizing

green superfoods, antioxidant rich fruits, and support herbs. One serving of Amazing Grass Organic Green

SuperFood Powder gives you the antioxidant equivalent of 7 servings of fruits and vegetables and helps you hit your

daily fruit/vegetable quota. Amazing Grass Green SuperFood has a grassy taste which may be better handled in

protein shakes than water alone. This antioxidant is in powder form.

#4 Joint & Tendon supplement: Glucosamine and Chondroitin are two supplements that have been found to promote joint

health, healing and even rebuild cartilage. For the last twelve weeks you’ve asked ALOT from

your joints. You’ve asked them to bike, run, jump and handle massive amounts of weight

repetition after repetition and like everything else, they need to be rested and replenished.

Without good healthy joints your training volume and intensity will decline so it’s imperative

that we also look at joint care. Here are a few good choices for a glucosamine and chondroitin

joint supplement.

Triple Flex –by Nature Made Triple flex is one of my favorite joint supplements, I’ve always had great

success with it. Nature Made Triple Flex is full of the joint-healthy essentials-- glucosamine, chondroitin, MSM--

that promote overall long-term joint health and comfort. Two tablets a day naturally replenish the vital nutrients

necessary for joint maintenance and renewal.

Glucosamine Chondroitin with MSM –by Now Foods: NOW Foods Glucosamine, Chondroitin &

MSM combines three of the most popular and effective nutrients for supporting joint health in one dietary

supplement. NOW Foods Glucosamine and Chondroitin are both 100% sulfate, the most studied form of these

nutrients. In addition, we also include MSM (Methylsulphonylmethane), an organic form of sulfur found in all

living organisms. Studies have shown that these nutrients provide dietary components that support healthy

joint structure and function.

Osteo Bi-Flex Triple Strength -by Osteo Bi-Flex: Helps renew cartilage & lubricate joints. It’s a

#1 doctor recommended brand. Osteo Bi-Flex promotes joint flexibility, comfort and range of motion by helping

to support joint and cartilage health over time.

#5 Multi-Vitamin:

For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and performance declines. Not good! Daily consumption of a high-potency multivitamin formula is a must to help ensure the presence of essential cofactors necessary for thousands of metabolic reactions. Here are just a couple suggestions for a decent multivitamin.

Twinlab-Daily one Caps ON –Opti-Men Kirkland- Daily Multi Higher power-One A Day Centrum- Complete

#6 Sleep:

Yea it’s not a physical supplement, but it plays a HUGE role in recovery. For the human body to perform even the simplest task it needs sleep. Studies have shown the human body will cease to perform and shut many necessary body functions down in order to force itself to sleep. Plain and simple the body HEALS WHILE sleeping. Why do you think when you get sick doctors always prescribe bed rest along with your medications? Because the body needs sleep to repair. Lack of sleep GREATLY weakens the immune system and has been linked to serious health problems, such as heart disease, heart attacks, diabetes, and obesity. The same concept that applies to sickness applies to recovering from hard training. During hard training you are essentially breaking down your own body. It takes rest to recover from that. 8-10 hours a night are required to fully help restore the body after seriously intense training sessions. During sleep our body will secret hormones for growth and repair. As stated before you make your muscle gains during rest, not the workout, your best time to recover is while sleeping. So throughout this recovery phase (ESPECIALLY THE FIRST WEEK) you should be aiming for ATLEAST 8 hours of sleep per night. For some this may be next to impossible however prioritize your time. You’ve already got back an extra 1-2 hours since you won’t be training at all during the first week of Cell Recovery. (Melatonin) can be used if you’re a person that has a hard time falling or staying asleep. Melatonin is a potent therapeutic hormone that is found in the body naturally and helps promote restful sleep.and sleep patterns, aids muscle regeneration, and decreases muscle stress by getting rid of inflammation. Take note that lack of sleep triggers inflammation, and getting your beauty rest can help protect against it and the many negative effects of exhaustion. Additionally, because of its antioxidant potential, melatonin slows the aging process.

Firstly please follow all dosing protocols!! Do not use more than what is called for!!! That is how people always

ruin a good thing! If you follow this program exactly it will work, but DO NOT TRY TO RUSH IT BY TAKING MORE

THAN WHATS SUGGESTED!!!!!

Now I give a couple different choices for cost reasons and personal preference. You can find many of these

products at your local Vitamin Shoppe, Vitamin World, GNC, etc. However you can find them MUCH cheaper

online!! PLEASE ONLY USE GNC AS A LAST SOURCE. THEIR PRICES ARE MUCH HIGHER THAN THE OTHER

RETAILERS. Here are a couple reputable online supplement retailers or you can just Google your own.

www.bodybuilding.com www.Prosource.net www.Massnutrition.com

www.Amazon.com

http://www.bodybuilding.com/

http://www.prosource.net/

http://www.massnutrition.com/

http://www.amazon.com/

RECOVERY The Cell Regeneration protocol should be used after every 8-12 weeks of intense training. Proper recovery and deloading is one of the most powerful tools to keep you in training, yet few practice or even know about it! Training and recovery go together as a cycle. First you train to stimulate muscle growth, and then you rest in order to recover!

Training itself is the catalyst for change, however during this process you’re actually taking a step backwards. When you are training with significant intensity, you are actually injuring and tearing existing muscle. While weight training you are building absolutely ZERO new muscle fibers. You are beating your body up so that it will adapt and become stronger. When done continually this process will cause the body to break down if a recovery plan is not in place.

Week I- The Recovery Week: I know your inner Titan is having a fit! “Take a recovery week off, and then decrease my training intensity for several weeks??!!! No, I can't! I will lose all my hard work!!” Well, let me tell you, logically and scientifically this just isn’t true and if you don't do this, you’re gonna lose it all anyway! If you are not used to taking a recovery week, it can bring on feelings of guilt and laziness, this is normal and nothing to be concerned about. It’s just your inner Titan wanting to make sure you’re doing everything in your power to create the best physique possible. Once you get over the emotional attachment of not training for a week, you will find the incredible benefits of doing what most elite athletes do…. get incredible results!

FULL MUSCLE RECOVERY: Studies have shown that it takes 7-14 days for a muscle to FULLY RECOVER, meaning no signs of micro tears or trauma. It can however be trained again within 48 hours. A fully recovered muscle can outperform a tired one in EVERY way, if you want to lift heavier, run faster, cycle harder or become leaner, you need to periodically allow for full muscle recovery.

RENEWING THE CNS: The recovery week allows the central nervous system to adequately recover from the stress of intense training. Simply put, your central nervous system is responsible for ALL contractions that your muscles make and it can become depleted along with the immune system, which is the body's tool to combat fatigue, sickness and disease.

OVERTRAINING: An over trained body is the key to muscle wasting and injury. A

constantly over trained muscle is unable to grow. Without recovery, you only have fatigue; a

body that’s constantly out of balance. Only when full recovery from intense training is achieved

do you see the peak of the training effect!

Key Benefits of recovery

Avoiding the Dreaded Plateau: When you’re constantly training you will eventually “plateau,” no matter how diverse your training may be. This is one of the biggest problems in athletic and weight training. So we are going to fix it here and now with one simple yet powerful tool……RECOVERY. A plateau is when your weight training numbers are the same, meaning your strength is not going up and your weight loss and muscle building have slowed or sometimes halted altogether. This is because muscle fatigue in your body is not allowing you to lift heavier which in turn is not allowing you new muscle fiber growth. If you cannot EXCEED the weight or rep count on the same exercise after 2-4 weeks you are at a plateau.

Mental Focus: Physical recovery also causes mental recovery which is an essential part of the entire recovery and training process. If your motivation is lagging in the gym, your workouts will be sub-par at best, which leads to sub-par results. Ever felt you were losing interest in training? Like you’re losing your drive, or that you’re weaker than normal? Well this is the body’s natural response to fatigue. That’s what happens if you don’t have a proper recovery protocol built into your training regimen.

Once you realize that a recovery week is an important part of the muscle-building process, it

is easier to mentally accept the recovery week. Think of it as “One week every several months

I don't have to wake up at the crack of dawn and get to the gym for an intense workout.”

Now, just because you are not training, it does not mean that you have to lay around the house

all day. Non aerobic activities are still permitted. Take this time to live life like a “normal”

person. Go for a walk on the beach, catch a movie or spend time with your kids. You’re in

recovery, not confined to your room.

Weeks II-IV The Deload: After you initial week off from training you will incorporate

three weeks of Titan deloading. During the deloading you will begin lifting and training again

and several of your lifts are going to be extreme in intensity. However you will have more rest

days and less volume (Number of reps) in your workouts. The reason for this is to continue to

stimulate your muscle fiber while not exhausting your body. In weeks two and four you will

perform the same routine. You should have no problem lifting 5-20lbs heavier during week

four vs week two.

The continual purpose of Titan transformation is to get you LEANER, FASTER; STONGER! That only happens by doing one thing, creating more lean muscle. When you have more lean muscle not only does your body AUTOMATICALLY burn more fat, but it also makes you stronger. When you’re stronger you can lift heavier, you can run faster and train harder. In return you become LEANER, FASTER and STRONGER which is always your ultimate goal.

MASSAGE THERAPY Massage therapy is mostly thought of as an extravagance, a luxury, or an expense awaiting justification. Few actually know it’s a viable form of medical treatment, but it is. Massage therapy is actually the simplest and oldest form of medicine. A good deep tissue massage over the entire body can work wonders when it comes to building muscle and has been used in Chinese medical literature dating back to 2,700 B.C.

Hippocrates, the father of Western medicine wrote that "the physician must be experienced in many things, but most assuredly in rubbing... for rubbing can bind a joint that is too loose, and loosen a joint that is too rigid." Massage is quite possibly THE most overlooked arsenal in trying to build muscle as quickly and efficiently as possible. Most athletes and weightlifters won’t hesitate to spend a great deal of money on the latest supplements, gym memberships or exercise equipment. Unfortunately, we overlook one of the most useful products when it comes to weight training, massage. And when it comes to building muscle, you need as many weapons as possible in your arsenal. The benefits of massage in intense training will enhance your performance and help you reach your physical potential. The effects of hard training and injuries can impair your muscle building development and athletic ability. Massage can combat the negative effects of intense training and will even help you develop a more proportional and symmetrical physique, gain greater muscle mass and improve your bodily functions and posture. The two types of massage that are acceptable for the required Cell Regeneration massages are Sports Massage and Deep tissue massage.

Benefits of MASSAGE

THERAPY

Reduces Inflammation: Massage therapy reduces inflammation and promotes the growth of new

mitochondria in skeletal muscle. Inflammation can cause severe training setbacks and is often

characterized by swelling, pain, discoloration and even dysfunction of the affected muscle or tissue.

Increases Range of Motion: Muscle tightness limits range of motion, and lifting with tight muscles

can lead to injury. Massage stretches your muscle fibers to improve tissue elasticity. Massage therapy

help release tension and pressure by stretching the sheath or fascia around your muscles. Muscular scar

tissue can promote inflexibility and increase your risk of injury and pain. Massage can restore mobility

by breaking down scar tissue caused by overtraining, previous injuries or trauma.

Shortens Recovery Time: Muscles need recovery nutrients to repair damage and grow for weight and

athletic training. Massage speeds up your recovery time by increasing blood circulation. A deep tissue

massage increases tissue permeability by opening pores that enable fluids and nutrients to pass through

more effectively. This removes waste products, such as lactic acid, that build up while training and

inhibits muscular contraction.

Relieves pain at its root: It is a little known fact that most pain originates in the soft tissues of the

body. For instance, headache pain often originates in the upper region of the back and in the muscles

of the head and neck. Lower back pain often is generated from tight hip flexors. Whatever the problem

or condition, massage therapy embodies the concept that the body's soft tissues, muscle, tendons and

ligaments respond to touch. Which is why by definition "therapeutic massage" is the manipulation of

the soft tissue structures of the body to prevent and alleviate pain, discomfort, muscle spasm, and stress

to promote overall health and well-being.

Injury prevention: Massage therapy can help prevent injuries by relieving tight muscles. This may

not be the biggest thing on your mind right now. However you would be wise to try and prevent injuries

now so as not to have chronic problems down the road. Every preventative action you can take such as

massage, stretching and good weightlifting techniques will make injuries less likely.

No one wants to think about injury prevention in the beginning but believe me, it's better to think about

and prevent it now than to end up injured and out of training for several weeks or months because of an

injury.

The bottom line is that massage therapy should be part of your overall program for building muscle.

I’m not saying you have to go out and sell your house and get massages every day. However I do

want you to get the 4 massages scheduled in the Cell Regeneration protocol. If not all 4 AT LEAST

1-2.

Regular massage therapy is much more than a luxury or a whimsical extravagance. Rather, it’s an

investment, an investment in yourself... in your health.

When I let go of what I am, I become what I

might be.

~Lao Tzo

Over these next 28 days you will do something you’ve never done before. You will be resting

and recovering your body while fully recreating who you are in your mind! You will fully

step out of the shadows and learn to accept, embrace and walk in the greatness that is YOU!

Inside you beats the heart of a hero, an unlimited being, a God or a Goddess but you have

not been walking in the full power of that being. However, over the next 28 days we will do

an exercise to help you fully see, create and step into that character.

You can call it whatever you choose, your alter ego, your self-image, your inner super hero,

your higher self or whatever name you’d like to attach to it. I like to call it my alter ego, that

being I call upon when I need strength, courage, power or determination. But we will create

your “alter ego” from the ground up and you will be required to visualize yourself as one

with this mighty being several times per week.

An easy way to think of him/her is like your own personal superhero. You are Clark Kent,

but inside you’re hiding your very own Superman. Or you are Diana but underneath there

is Wonder Woman.

Through these next weeks you will create every part of your alter ego, what do they look

like? Are they brave? Assertive? Charming? Smart? What do they wear? How do they

handle stressful situations? How do they treat people in their everyday lives? What career

do they have? It’s all up to you. This is your alter ego, but be warned, at the end of this

exercise, you will be stepping into this strong, powerful version of yourself. Make sure they

are aligned with who you are, deep inside.

Intake Regimen It is more important now than ever to push your body into a fat adapted state. Over the

next few weeks we will begin adding in timed fasting regimens in order to increase

your body’s fat burning process, but for this to work properly you need to be fat adapted

so that your body can kick into high gear using your own body fat as fuel.

You will see that there are a couple new recipes including the Titan Calzone, Ranch

Cheddar Chicken and the Buff Bacon Omelet. These recipes are to help you reach your

macros, I SHOULD NOT have to tell you that you should be tracking everything in

your fat secret app. 60-70% of your calories should be coming from fats and by

following the intake menu and using the snacks, bulletproof coffee and recipes along

with fat secret this should be easy for you to do.

Remember, the point of your recovery week is to let your muscles and your body

recuperate from intense weight training. Your nutrition plan is still very similar to a

normal training week, except that you will be cutting out your first morning meal.

IMF IMF is short for intermittent fasting. This is going to be a technique that we will begin adding this month and really ramp up using in the upcoming months of Titan Rebirth. And before we go any further, let me explain this is not starving yourself. These will be controlled fast that will enable your body to further use its own fat for energy. In other words, we’re gonna send your fat burning into overdrive. I’ll be diving more into intermittent fasting and the method and benefits behind it in the next Phase of Titan Rebirth.

BUT this is not something you just start doing without knowing exactly how to do it. It is imperative for those of you who are in Titan Transformation to already be in a fat adapted stage before starting intermittent fasting. If your thyroid or metabolism has already been shot from years of yo-yo dieting and you just decide out of nowhere to jump on intermittent fasting you’re going to further suppress your metabolism because it will feel that you are starving. This is much different from a person who’s an athlete that can just jump into fasting. When you are overweight there are steps that you must take BEFOREHAND to ensure that you are working with your body and not against it, which is why if you’ve tried any type of IMF in the past you’ve ultimately failed.

Also if you attempt this without being in a fat adapted state you’re gonna always be hungry as hell and before you know it you’re gonna be binging and back at square one. This is WHY I spent the last 11 weeks getting you in a fat adapted state with the intake menu that we’ve been using. If you have followed the program up to this point I don’t even have to tell you that you usually aren’t hungry and have to actually remind yourself to eat. That’s where you should be so that when we start the fasting it will be a smooth transition and the weight will come off rather well.

Now if you’re reading this and you’re thinking “Oh sh*t! I’ve still been eating carbs and other crap so I’m screwed!” Then you still have a chance on making this a somewhat painless transition, but you will need to begin IMMEDIATELY sticking to the intake regime like glue! No substitutions!

Over the next 2 weeks we will begin by just foregoing any food for the first 2 hours and weeks 3 and 4 we’ll sustain from eating for the first 4 hours upon waking. However over the next 5 months of Titan Rebirth we will be working up to 48 hour fast. Sure it sounds scary, but when we finally come to that point it will be very doable IF you have followed the program correctly! So let’s begin!

Cell Regeneration

I

Bulletproof coffee Ingredients 8-12 oz hot coffee 1 tablespoon mct oil 2 table spoons grass fed butter (Brands: Organic valley, Kerrygold, Anchor Allgau German, Smjor, Humboldt Creamery) ¼ teaspoon Himalayan pink salt 1/2 teaspoon ground cinnamon (Optional): 2 packs Equal to sweeten Preparation: Add all ingredients to blender, blend until fully combined and smooth. ENJOY! Calories: 328

Fat: 38.05 Carbs: 0 Protein: 0

T-Burger with cheese Ingredients 16 oz ground beef 70/30 1/4 teaspoon crushed red pepper 1/2 teaspoon black pepper 1/2 teaspoon paprika 1 tablespoon chopped or dried minced onion 2 teaspoon garlic powder 1 teaspoon Adobe all-purpose seasoning 1 teaspoon dried basil 1 slice sharp cheddar cheese (makes 4 burgers) Preparation: Mix all ingredients in a bowl. Split into 4 equal parts, set 3 aside. Form a patty with the remaining part. This can either be baked in the oven or cooked on stovetop. When burger is almost done place sharp cheddar cheese slice on top for 2 minutes to melt. (Per 1 burger)

Calories: 452

Fat: 40.60 Carbs: 0.00 Protein: 21.07

Cheddar Parm meatballs Shopping List 16 oz ground Italian sausage Minced garlic Eggs Italian seasoning Basil Oregano Sharp cheddar cheese Shredded parmesan cheese

Cheddar Parm Meat Ball Recipe 16 oz ground Italian sausage 2 tablespoons minced garlic 1 egg 2 tablespoons italian seasoning 1 table spoon basil 1 table spoon 0regano 1 cup shredded sharp cheddar cheese 1/4 cup shredded parmesan cheese Preparation: Pre heat oven to 400 degrees: Mix all ingredients by hand in large bowl. For some reason it will feel like your hands are playing in snow, it will be freezing I can’t explain it. Once all ingredients are thoroughly mixed, separate the mixture into 4 equal parts, then set 3 parts aside. With the 1 part remaining roll them into small balls. You should have about 6 or 7. If you have less than that your balls are too big (That sounds terrible!) However, they should be a little smaller than ping pong balls. THIS IS ONE SERVING SIZE Take a flat pan and lay foil on it, then spray it with non-stick spray. Now place the balls on the foil and put in oven. Bake until golden brown approx 15 minutes. Calories: 493


Titan GREEN Feta Salad With Caesar Dressing

Ingredients 2-3 handfuls romaine lettuce Olives ½ cucumber 1 oz feta cheese (Vigo brand if possible) 1 tablespoon Caesar salad dressing OR 1-2 tablespoons oil and vinegar salad dressing Add salt (Remember sodium levels will begin to get low Dash of black pepper (Optional) 1 handful spinach

Calories: 230


Ranch Pork Steaks Shopping List 1 marbled pork steaks (Meaning not lean) 1 packet Hidden Valley Ranch dips mix (Can be found in salad dressing isle) 2 table spoons balsamic vinegar 1 table spoon olive oil Preparation: Pre heat oven to 400 degrees: Place 1 pork steak in a casserole dish pour olive oil and balsamic vinegar on pork steak. Flip it back and forth a couple times to make sure both sides are coated. Next sprinkle ¼ packet on one side of pork steak, flip and sprinkle ¼ packet on opposite side. Place is oven until cooked through approx. 30 minutes. Calories: 489


Ranch Cheddar Chicken This simple recipe is quick and easy to prepare. The prep time is about 5 minutes,

however you will need to leave in your slow cooker or crock pot for 4 -8 hours so

it’s best prepared early and left cooking for the day.

Ingredients:

• 1 package Hidden Valley powdered ranch dressing • 4 oz cream cheese

• 1 ½ cup sharp cheddar chees

• 2 tablespoons extra virgin olive oil

• 6 chicken thighs with skin attached OR 3 leg quarters with skin attached

Preparation: 1. Arrange chicken in crockpot 2. Sprinkle ranch dressing envelope on chicken 3. In a small pot on the stove top heat olive oil. 4. Add cream cheese and stir until melted with olive oil. 5. Pour mixture over chicken in crock pot 6. Sprinkle sharp cheddar cheese over chicken thighs 7. Cover and bake on low for about 8 hours or on high for about 4. Low bake yields a more tender, flavorful chicken.

(Per 2 thighs) Calories: 653 Fat: 50.51 Carbs: 5.00 Protein: 41.82

Montreal Chicken This simple recipe is quick and easy to prepare. The prep time is about 5 minutes,

however you will need to leave in your slow cooker or crock pot for 4 -8 hours so

it’s best prepared early and left cooking for the day.

Ingredients:

• 2 medium garlic cloves, minced or finely grated or 1 tablespoon pre minced garlic

• 1 teaspoon basil • 2 tablespoons balsamic vinegar

• 2 tablespoons extra virgin olive oil

• 1 tablespoons Montreal steak seasoning

• 4 chicken thighs with skin attached OR 2 leg quarters with skin attached

Preparation: 1. Arrange chicken in crockpot 2. In a small pot on the stove top heat olive oil. 3. Combine garlic, basil, balsamic vinegar and Montreal seasoning in with olive oil. 4. Heat and stir for 2 minutes ensuring all ingredients are mixed. 5. Pour mixture over chicken in crock pot 6. Cover and bake on low for about 8 hours or on high for about 4. Low bake yields a

more tender, flavorful chicken.

(Per 2 thighs) Calories: 423 Fat: 32.55 Carbs: 0.00 Protein: 30.82

Buff Bacon Omelet Ingredients 3 eggs 1 tablespoon sour cream ½ cup shredded sharp cheddar cheese 1 oz butter ¼ onion chopped 2 oz chopped ham or 4 strips of bacon (Optional ¼ green bell pepper chopped) Preparation: Cook the bacon, chop into small pieces and set aside. Sauté the onions and optional green bell pepper in the bacon grease. Now, whisk eggs and sour cream until fluffy, add in half of the shredded cheese, bacon pieces and sautéed onions and continue to whisk. Melt the butter in a frying pan on medium heat. When butter is melted add egg mixture into pan and cook until almost firm. Reduce the heat and sprinkle remaining cheese on top. Fold the omelet and enjoy! Calories: 682


Titan calzone Filling Ingredients: ½ cup whole milk ricotta cheese ½ cup low carb marinara sauce (Must be 5 grams of carbs or less per half cup) 1/2 small chopped onion 1/2 cup mozzarella cheese 1 teaspoon oregano 1 teaspoon basil 20 Hormel original pepperoni slices 1 Italian sausage Preparation: Preheat oven to 400. Start by cooking Italian sausage links. In a skillet saute the garlic and onion. Once the sausage links are cooked chop them into pieces and add into the skillet. Add ½ cup low carb marinara sauce, oregano and basil and allow to simmer for about 10-15 minutes. While this is cooking begin making the crust. Crust Ingredients: 1/2 cup almond flour 1 cup mozzarella cheese 2 tablespoons cream cheese ½ tablespoon garlic powder ¼ teaspoon pink Himalayan salt 1 tablespoon Italian seasoning 1 eggs Parchment paper (DO NOT USE WAX PAPER it won’t work!!) Preparation: In a large bowl add mozzarella cheese, cream cheese and almond flour. Microwave for 1 minute. Stir and microwave again for additional 30 seconds. Mix in egg, garlic powder, Italian seasoning and pink Himalayan salt until well mixed and italian seasoning is evenly distributed. You can use your hands as well if you’d like. Roll into a ball and place on parchment paper. Place another sheet of parchment on top and flatten the dough between the two sheets. Flatten to about ¼ inch thickness. Remove the top sheet of parchment and place 20 pepperonis on the dough. Be sure not to put any topping within ½ inch or so of the edges. Evenly and carefully spread the ricotta cheese. Now evenly place the sausage mixture on top, again staying away from the edges. Sprinkle the 1/2 cup of mozzarella cheese for the filling over the sausage. Quickly, yet gently fold the calzone in half. Press down gently on the edges to seal it all around. Place in the oven and bake until golden brown. Cut in half his makes 2 servings! Serving size ½ calzone!!

Calories: 843


Snacks Remember to add in snack if you are not meeting your macros, you should be taking in about 75-80% of your

calories from fats:

• Sardines

• Pepperoni Slices

• Salami slices

• Eggs

• Cheese

• Pork Skins

• ½ cup regular cottage cheese

• 1 oz Pecans (about 20 pecan halves)

That’s it! This isn’t a buffet this is you being disciplined and sticking to a few snack options to meet your macros DO

NOT ASK ME CAN YOU HAVE ANY OTHER SNACK DURING THIS PHASE!! The answer is NO!

DO NOT, I REPEAT… DO NOT eat ANYTHING without putting it in the calorie counter app! It is very easy to go

over your macros by adding in too many snacks or being off on your portion sizes. Download the app now and start

using it! If you need help, because technology is difficult for you, first be resourceful, but if you’re still struggling

reach out to me and I will show you how to download and use it. Or better yet post a video on the page asking your

fellow Titans for assistance. This is a great exercise in comradery and teamwork!

Cell Regeneration I

Intake

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

First in

The A.M.

Fasting

Fasting

Fasting

Fasting

Fasting

Fasting

Fasting

Mid-

morning

Bulletproof coffee

2-3 pork sausage patties

Or

Cheddar Parm breakfast balls

Bulletproof coffee

Buff bacon omelet Or

3 eggs prepared

with cheese

Fasting

Bulletproof coffee


3 eggs prepared

with cheese

Bulletproof coffee


Or


Bulletproof coffee


3 eggs prepared

with cheese

Bulletproof coffee


Or


Lunch

4oz T-Burger with

cheese & Feta green salad

. 4oz T-Burger with


Bulletproof coffee


Or


Ranch pork steak

& 1 Vegetable

Montreal chicken

& 1 Vegetable

4oz T-Burger with


Montreal chicken &

1 Vegetable

Late Afternoo

n

Snack

(If needed)

Snack

(If needed)

Titan Calzone

Snack

(If needed)

Snack

(If needed)

Snack

(If needed)

Snack

(If needed)

Dinner Cheddar Ranch

Chicken & 1

Vegetable

2 salmon filets &

1 Vegetable Cheddar Ranch

Chicken & 1

Vegetable

4oz T-Burger with

cheese & Feta

green salad

Montreal chicken

& 1 Vegetable

Cheddar Ranch

Chicken & 1

Vegetable Ranch pork steak &

1 Vegetable *Great Value brand pork sausage patties are perfect for your morning macros. If you have a local Walmart head there and look for the Great Value pork sausage patties in the frozen breakfast isle.

Day 1

It is necessary to relax your muscled when you can. Relaxing your brain is fatal.

~Stirling Moss

For 12 weeks now, you’ve pushed your body past limits that months ago you would’ve thought impossible! You’ve been traveling on this journey of a thousand miles with steadfast determination and it has showed in your results. However, it is now time to rest and replenish the body, but not the mind. As a matter of fact, because we are now resting the body, we have more time to focus on what drives the body, which is the mind! Your mind must always be strengthened and fertilized with power and positivity. Raising your vibrational level in your mind raises it on a physical plane. When you raise your vibration you up level EVERYTHING in your life!

INTAKE………. AFFIRM………. TRAIN!!!

Affirm Today your mental exercise is to think about the part of yourself that you call upon in a tough situation. When you’re on the last set and you say “Come on (your name) just one more set! I can do this” or maybe that part of you that you called on to help you finish college, that part that fought to stay up late nights to get that good grade, or the part that made sure your kids went to the best school even if you had to work 3 jobs. Or that part of you that fiercely protected a loved one in danger. Think of that lion in you that’s shown his or her face when you needed it. Now see them as a separate entity, a person separate from you. This is your alter ego, your God or Goddess that you have within you. I want you to write in your journal atleast one time that this powerful being has shown up in your life. Over the next few weeks we’re going to get a clear picture of them and embrace the power that is YOU.

Intake:

Remember no eating the first two hours after waking up. This may be tough the first few days but

your body will quickly adjust to it. Also make sure you are really following the food grid examples

exactly. Everything on our menu is there for a reason. It is imperative that you remain within the

calories and stay within the macros. Your carbohydrate count can go up to 30 this week. MAKE

SURE YOU’RE TRACKING YOUR FOOD IN CALORIE COUNTER “BY FATSECRET” Make sure that you are consuming your daily water quota, which at this point should be about a

gallon. Also make sure that you’re taking in enough sodium, magnesium and potassium.

Train: Today is your first off day, enjoy the time away from the gym. I know it’s tough because the gym has been ingrained into you, but you need to embrace the recovery process. Relax and enjoy this week.

Day 2

There is virtue in work and there is virtue in rest. Use both and overlook neither.

~Alan Cohen

God created the world in 7 days. Isn’t it ironic that it takes 7 days for a muscle to fully heal after being trained? You are giving your body, your inner world time to recreate and replenish all of its cells and electrical impulses. Think of the incredible process that’s going on inside your body right now. You are a walking marvel. You are in a machine that can heal and repair itself without any help from the outside world, all it needs is time.


Affirm Today your mental exercise is to spend 20 minutes listening to the Cell Regeneration Visualization track and visualizing what your life would be like if you were able to call on that person of power and determination within you anytime you wanted. How much greater would your life be if you could just say the word and that part of you shows up in any area of your life you want it to. Well it can, the first step is knowing that you can, the second is seeing it, the third is taking action! In your journal write about how much greater your life would be if you were able to tap into that might within yourself anytime that you wanted to.

Intake:

Remember no eating the first two hours after waking up. This may be tough the first few days, but

your body will quickly adjust to it. Also make sure you are really following the food grid examples

exactly. Everything on our menu is there for a reason. It is imperative that you remain within the

calories and stay within the macros. Your carbohydrate count can go up to 30 this week. MAKE

SURE YOU’RE TRACKING YOUR FOOD IN CALORIE COUNTER “BY FATSECRET” Make sure that you are consuming your daily water quota, which at this point should be about a


Train: Today is your second complete off day, I don’t want you doing ANYTHING strenuous, no gym, no brisk walking around the block, just relax and enjoy the extra time in your day from the gym.

Day 3

Never underestimate the power of dreams and the influence of the human spirit.

We are all the same in this notion: The potential for greatness lives within each

of us ~Wilma Rudolph

Your greatness starts in your mind. How you view yourself, what beliefs you hold about yourself. These beliefs and thoughts can be molded and transformed into anything you want, and once you do that then you can manifest anything you want. Look at the determination you’ve displayed to get to this point. You didn’t have that superpower 13 weeks ago, you cultivated it, tended to it, watered it and fed it and it grew! Long before Titan Transformation I felt that I wanted to be an influencer, a motivator. Years ago it was just a thought, a desire a feeling. But I nurtured it and tended to it and believed in it. I opened myself up to the possibility and embraced that part that was already in me! And now it is one of my greatest superpowers. I can quiet my mind and allow that power to come over me and when I do words of power come forth that are strong enough o motivate even a paraplegic to stand up! You can do the same, your power, your greatness lies dormmate within you! Awaken it!


Affirm Today your mental exercise is to think of 3 superpowers your alter ego has or would have if you could choose them. This isn’t a power like the power to fly or command the weather, but true powers that are within you or people you admire. Does your alter have the power to captivate and make everyone hang on their every word? Do they have the power to motivate and inspire a fire in others? Are they a sexy siren who has the ability to take someone’s breath away with a glance? Are they stronger than the average man or woman? Are they business savvy or very creative and smart? Are they full of confidence or have a commanding presence? Or maybe they have something even better! This is YOUR superhero and they can have any 3 powers you choose, what are they? Write about it in your journal.

Intake:

Today is your first 4 hour morning fast. Also make sure you are really following the food grid

examples exactly. Everything on our menu is there for a reason. It is imperative that you remain

within the calories and stay within the macros. Your carbohydrate count can go up to 30 this week.

MAKE SURE YOU’RE TRACKING YOUR FOOD IN CALORIE COUNTER “BY

FATSECRET” Make sure that you are consuming your daily water quota, which at this point should be about a


Train: Today is the day before your massage. Today there should be no exercise, however you can complete the stretching routine.

Day 4

Loving yourself starts with liking yourself, which starts with respecting yourself,

which starts with thinking of yourself in positive ways. ~Jerry Cornsten

Self-love is the name of the game and for some crazy reason it’s so much easier for us love someone else than it is to love ourselves. It’s so easy for us to go out of our way and help our friend, but we don’t take the same time for ourselves. This is one of the main reasons I told you to first see your alter ego as a separate person. We are going to create them as an individual, but an individual that has the life we aspire to live, the best version of yourself. Once we create them and see them and see how great they are we can easily love them and then turn that mirror on ourselves and see that they are only an extension of yourself. From that point we will begin stepping into the role of operating from the point of being this person, because it IS you, it’s the greatest part of you which makes it very easy to love and respect!


Affirm Today your mental exercise is to spend 20 minutes listening to the Cell Regeneration Visualization track and visualizing yourself as your alter ego with your 3 super powers. What are you doing? Are you building an amazing business with those powers? Are you traveling? Are you spending time with an amazing spouse that you attracted with your powers? How do you feel about yourself with these amazing powers? What do you love about you? Get lost in it, allow your mind to go as far as it will. See yourself as this amazing being with those superpowers. Write about it in your journal.

Intake:

Remember no eating the first two hours after waking up. Also make sure you are really following

the food grid examples exactly. Everything on our menu is there for a reason. It is imperative that

you remain within the calories and stay within the macros. Your carbohydrate count can go up to

30 this week. MAKE SURE YOU’RE TRACKING YOUR FOOD IN CALORIE COUNTER “BY



Train: Today is your massage day. Getting these massages this month will put you on a whole new level when you return to the gym! Over the last 12 weeks you’ve torn and rebuild new muscle fibers and created many tension points in your body that need to be released. It’s imperative that you take this time and do this for yourself and your health.

Day 5

You can’t do anything that you can’t picture yourself doing. Once you make the picturing process conscious and deliberate, you begin

to create the self you want to be. ~The Universe

This is powerful in more ways than one, firstly whatever you want, you have to be able to close your eyes and be able to see and feel. You have to be able to visualize it! Once you can visualize and tap into the feeling of having whatever it is that you’re visualizing it is a done deal. Now here is the other side of the coin. EVERYTHING that you visualize, all of your powers should be rooted first and foremost in integrity! If you use your powers to harm, take from or use another person it WILL NOT end well for you. If you are visualizing powers that are out of alignment with integrity or your true heart you won’t ever have the power of God and the universe behind you and you will never tap into the full power of this amazing gift. I’m sure you’ve seen a person that seems to be able to get anything from anybody, get the promotion, get the guy or girl, buy the new car and house. BUT if it is out of integrity, it is tainted and nothing built out of alignment and integrity can last. These techniques that we will be introducing over the next few weeks can allow you to create about anything you want, just be sure it is always aligned in integrity, kindness and love.


Affirm Today your mental exercise is to think of what your alter ego/superhero stands for. Do they operate from honesty, integrity and dignity? What do they not tolerate? Would they accept less than the best from themselves or allow someone to talk down to them or belittle them, absolutely not! They would stand in their power because they are a King or Queen! In your journal write about what he/she will stand for.

Intake:







Train: Yesterday you should’ve had a massage and may feel a bit sore. Today make sure to drink extra water and complete the stretching routine in order to speed recovery and heal your muscles.

Day 6

Every human has four endowments. Self-awareness, conscience, independent

will and creative imagination. These give us the ultimate human freedom... The power to choose, to respond, to change.

~Stephen Covey

You are an amazing being, you are part of the ONE AND ONLY species on this earth that literally has the power to choose and decide what you want your life to be. Every one of you reading this right this moment has this ability. You have the power will and creativity to be in any career that you want, any love life that you want, your abundance is only limited by your own mind and actions. Stop right now and let that sink in, right now no matter your current age, marital status, career etc. You have the power to change it…If you choose to! That’s powerful! You are not a tree, you’re not rooted to the place you are you have the free will and power to pick up, start over, recreate yourself and live this second half of your life as whatever the hell you want to!


Affirm Today your mental exercise is to spend 20 minutes listening to the Cell Regeneration Visualization track and visualizing yourself living your life from a place of power like your alter/superhero. How would you wake up each day? How would you show up in your business or workplace? How would you show up in the gym?! Write about it in your journal.

Intake:







Train: Two more off days from the gym, today and tomorrow. Use these last to days to really relax and center yourself to get back into the gym. Today you can do the stretching routine if you would like to continue to work on your mobility.

Day 7

Rest and Recover Allow the universe to restore, replenish and

refocus your body, heart and mind. ~The Universe

This week has been all about restoration and recreation. Restoring the body, the immune system, the central nervous system. Breathing in life, energy and renewing strength, while recreating a positive, powerful self-image. Over the next 3 weeks we will continue to strengthen our body, mind and soul. It’s time to leave COMPLETE physical relaxation behind. So right now, stop what you’re doing and get centered with how amazing and energized you feel. It is something to be supremely grateful for.


ACCOUNTABILITY

Way to go, you learned to step away from the gym for a week and allow your body to relax.

If you followed this week correctly, took the recovery supplements and completed your

affirmation task as well you should be feeling F*KKIN INCREDIBLE! There’s no other way

to put it, you should feel like a new person and ready to go destroy the gym again! Now it’s

time to take accountability for how you’ve done. Go to the Titan Facebook Group page and

post a video update on your Cell Regeneration week 1 progress. What were your victories?

Remember no matter what your week looked like it’s time to be ACCOUNTABLE!!

Tips on posting a great accountability post

1. Laugh, smile, BE HAPPY! You’ve completed another week, that is a reason to smile!

Relax and have fun with this.

2. Focus only on your victories! What you focus on you continue to move toward so

focus on the great things you’ve done this week.

3. Spread positivity! Everything is energy and we are ALL connected. What energy are

you giving off when you post? Think about that as you’re talking, focus on leaving

your fellow Titans with a smile on their face and positivity in their hearts after seeing

your update. You are responsible for the energy that you bring into the group and in

your life.

Affirm Today your mental exercise is to take a moment and appreciate how good your body feels. Write in your journal about how different this vessel feels than the one you started in 13 weeks ago.

Intake:







Train: Today is your last complete off day. If you would like you can take an energizing walk or complete a stretching routine. Enjoy your last day of complete recovery, tomorrow we begin back in the gym.

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