It's an 11-step, 30 or 90 day challenge sure to change your life, your attitude and your perspective. The purpose of the LiWi-Master Challenge is to positively impact you, to help you re-focus on what really matters and help you make the right changes and choices from within.
Being completely present in the moment, living a conscious life, becoming aware of yourself and surroundings and giving back to your community are the staples of living a well-balanced, energized and meaningful LiWi life. Do you have what it takes to become a LiWi-Master? We know you do!
We encourage all members to stretch a little and take the LiWi-Master Challenge. You have 90 days to complete the challenge, or if you're determined, you may accomplish it in as little as 30 days.
Once you complete the LiWi-Master challenge, your new life awaits. This special day will truly mark, “The First Day of The Rest of Your Life” (TFDOTROYL), a day to celebrate your LiWi-Master status. It's a day you'll want to celebrate, soak-in and cherish.
Step 1: Attend a LiWi Introduction Lecture and Sign-up for the LiWi-Master Challenge. Your LiWi-Pro or club president will guide you, follow your progress and approve your journal outlining the completion of each activity. (Attend a LiWi Introduction Lecture). No Pro in your area? Contact MasterChallenge@liwi.com
Step 2: Follow LiWi's 80/20 Rule. For a total of 30 days you must live by LiWi's 80/20 rule. This means, you will make a conscious effort to eat healthy, living foods 80 percent of the time. In other words, eight out of 10 meals should be “healthy,” two meals would then be considered “free” or “compromised” meals, so-to-speak.
Your food intake should be kept in a journal or food log and approved by your LiWi-Pro. Your LiWi-Pro will make recommendations and explain what a “healthy” food is, if you have questions.
As a recommendation for your healthy meals, you could balance your fat and carbohydrate grams with your protein grams. For instance, your fat gram intake could equal 15 percent, your carb intake could equal 35 percent and your protein intake could equal 50 percent. Following a balanced meal plan such as this will not only help you digest your food more efficiently, but it will also help you maintain your blood sugar levels. What is the 50/50 rule?
To top it off, we recommend 50 percent of your food choices come from the uncooked, fresh and raw variety. This means uncooked fruits, vegetables, nuts and seeds will become 50 percent of your eating plan over the course of this challenge. Are you up for the challenge?
(What's a Plus Food? What's a Minus Food?)
Step 3: Complete Four “Apple Monday” Cleanses. Designed to be an easy weekly tune-up, “Apple Monday” dedicates one day per week to a cleaner and leaner body. This protocol may take some effort, but it works!
For one full day, eat six apples throughout the day and drink six cups of herbal tea, plus plenty of pure water, and nothing else. This is a powerful one day cleanse that should keep you full all day. You should follow this protocol for a total of four Monday's.
Cleanses for healthy people can be physically beneficial but can even provide a deep spiritual connection to the mind and body.
But, don't just go through the motions. Be in the attitude of the cleanse all day! This is your moment of glory. Others will view you as a hero for doing this. Say positive affirmations all day and put them in present tense. Affirmations are not a wish of something in the future. They are stated as already being present.
When you wake-up, immediately drink two glasses of water
Then, drink a cup of herbal tea at 8am,11am,1pm, 3pm, 5pm and 7pm.
(Sweeten with Stevia or my favorite, Lakanto if needed)
Eat an apple at 10am,12pm, 2pm, 4pm, 6pm and 8pm.
Remember to drink plenty of water all day long.
A note from LiWi Founder, Gary Nash: I will usually loose between 2 to 4 pounds on Apple Mondays. I am always amazed at how well I feel at the end of this day. And, how well I sleep! You should be saying, “WOW!” I would like to stress, however, that this is a cleanse protocol; weight loss is not the goal, just an added perk.
Although any day of the week will work, I choose Monday because it starts the week off right. It also helps erase dietary "compromises" that may have occurred over the weekend. I feel my “Apple Monday” revs up my metabolism and prepares me for a week of digestion. I hope it does the same for you. Prepare to be amazed! (Apple Tips & Recipes)
Step 4: Follow 30 Days of the LiWi-Pak System. The LiWi-Pak system is a simple healthy eating protocol. You will have “what you require, when you require it.” No longer will you compromise and eat unhealthy foods—your LiWi-Pak is there. Pack your LiWi-Pak each night, and utilize it throughout the day. We must be prepared with our dietary choices, or the world will make the choices for you. Follow this system for 30 days and make it a wonderful habit you won't want to live without.
(How-To Pack Your LiWi-Pak)
The LiWi-Pak is basically an over-the-shoulder cooler, pack or lunch sack you put together yourself that contains all the healthy items you'll need throughout the day. You'll never be forced to compromise on healthy choices again. So, pack your LiWi-Pak with water, healthy foods, essential oils and other necessities. The best part is, it's tailor-made and perfectly customized just for you, by you.
(For the Signature LiWi-Pak, Click Here)
Step 5: Log 25 Hours of Moving your Body. Exercise and move your body for a total of 25 hours. It may sound like a lot, but, that's only equivalent to 2 hours per week.
The best part is, you get to pick the activity, whatever you enjoy. It could be yoga, dancing, tennis or playing kickball with your children...just have fun! This is your time to move your body and revel in being active, like we did when we were kids. You'll feel rejuvenated, out of breath and definitely young again! (Join the Century Club)
Step 6: Drink Water—Half your Body Weight in Ounces X 30 Days. Many experts believe most of us live in a state of dehydration and don't even know it. The general recommendation to stay properly hydrated is to consume 8 to 10 glasses of water each day. The Master Challenge recommendation is a little more specific and individually tailored depending on your body weight.
All you have to do is divide your weight in half, and you'll know your water number in ounces for the rest of your life. (Create Designer Water)
For instance, an 180 pound man should drink 90 ounces of water per day. That's equivalent to nearly three liters of water. Follow the water protocol to not only flush toxins from the body, increase energy, keep essential organs vibrant, but for all around good health. (Learn more about the benefits of water)
Step 7: Complete 15 Meditations at 5 Minutes Each. The benefits of meditation are staggering and well documented in the medical community—from improving brain function to reducing high blood pressure, strengthening the heart and relieving stress and anxiety.
It's a simple and natural way to settle the mind and experience a state of inner coherence. For some people, this is easier said than done. Some folks can't find the time and others can't seem to sit still long enough to feel the benefits. That's why meditating at least 15 times for at least 5 minutes has become an important part of achieving the Master Challenge. (Meditation Techniques)
Step 8: Make a Sacrifice. This challenge consists of a self-sacrifice, which means sacrificing something that is of interest to you. By giving something up for the next 30 to 90 days, you will quickly realize that you can live without. This could mean giving up sugar, caffeine, alcohol, smoking, chocolate or anything else that does not support your new vibrant and healthy lifestyle.
Many religious beliefs require sacrifice and suffering as a way to learn virtue. This challenge isn't about that. This challenge will remind you of just how powerful you truly are. Feel your inner strength as you make positive, conscious efforts and choices to effect “The First Day Of The Rest Of Your Life” (TFDOTROYL). You're stronger than you realize, and when you prove it to yourself, just think how great you'll feel.
Step 9: Give Something Back & Blog It. This step is extremely important and one we deeply value at LiWi. Our company culture is to give back. It's our way of thanking and honoring the community we live in and do business in. What this challenge requires of you, is that you become a conscious citizen. Give of your time, volunteer, fund-raise and give something back to the community you call home.
Perhaps giving something back means writing a check to a local charity or picking up trash on a hiking trail. You decide! How do you want to make the world a better place? Whatever you choose, we can't wait to hear about it. Blog about your experience...what you learned, how it changed you and who you helped. Walk tall knowing you made a difference in somebody's life.
Step 10: Make It Count & Blog It. Do something positive to improve yourself. Try something new. Take a piano lesson, a poetry or pottery class, take up tennis, dance, yoga or weight training, and really celebrate life. Live with a specific intention. Watch an uplifting, moving or educational video. Read a motivational or health related book. Whatever you decide, please share your experience with us on our blog and tell us what you did, how it impacted or changed you and if you would recommend it to others.
Step 11: Watch One Sunrise. This final challenge is LiWi Founder Gary Nash's favorite and will hopefully be one of your favorites too. This challenge is about making memories that last forever and experiencing a divine event that will be impossible to forget.
To get the full effect of this experience, choose the best vantage point with a good view of the horizon. This could be from the top of your favorite mountain or enjoying the view from a sandy beach. Then, relax, meditate and focus on being completely present in the moment. Be prepared to be awe-struck.
Sitting quietly, waiting for the sun's rays to illuminate a blackened sky, witnessing a phenomenon most people sleep through and beholding one of mother natures' most breath-taking acts is a glorious adventure you should experience at least once.
As you see the first glimmer of light pierce through the horizon and as the sky slowly begins to glow, pay close attention to how you are feeling. For the first few minutes of sunrise, look directly at the sun, drawing its energy in through your eyes and into your heart.
Be completely present in the moment and be in-tune with your senses. What sensations are you feeling, internally and externally? Soak up each and every wonderful minute. And, let us know what you experience.
“..take care of your body, and it will take care of you.”—David L. Katz, MD, MPH
For the sole purpose of education, this information is in no way intended to diagnose, offer medical advice or recommendations. Consult your physician before changing or starting a new eating plan.