Anthony Robbins' 10 Day Challenge‏

Day 1 - Vital Breathing

Learn the breathing techniques that increase your aerobic capacity, boost your energy and detoxify your lymph system.

If you are able to give yourself five to ten minutes each day to practice deep, cleansing 'power breathing' then you will definitely reap the rewards. This is one of the best, most effective exercises you can do for free, every day.

• Breathe in for 1 count
• Hold for 4 counts
• Breathe out for 2 counts

If you are able to do this ten times, three times a day (morning, evening and before bed) you will notice a huge difference to your energy, your clarity and your ability to ward off illnesses.

Day 2 - Living Waters and Live Food

Ensure that you consume at least three litres of quality, alkaline water per day and that 70% of food consumed is alkalising and high-water content.

The ideal waters to consume are those that are nutrient-rich and can be immediately used by your body. These waters are those that are found in fresh, raw foods such as vegetables, salads and low-sugar fruits.

These are some of the most water-rich, alkaline foods that you should look for:

Food	%water	Food	%water
Cucumber	94%	Grapefruit	88%
Watercress	90%	Aubergine	92%
Tomatoes	93%	Cauliflower	91%
Spinach	92%	Carrots	90%
Onions	89%	Broccoli	92%
Lettuce	96%

Day 3 - Aerobic Power

Exercise aerobically at least six times over the next ten-days and experience the massive boost in energy that aerobic power brings.

Do you remember Tony's rebounder? As you'll recall, rebounding benefits every muscle and cell of the body and provides huge benefits to the lymph system.

Having conducted research into the best and most effective aerobic exercise to train their staff, NASA concluded that exercise on a rebounder is "the most efficient and effective exercise yet devised by man".

Day 4 - Maximum Nourishment

Learn how to give your body the gift of total nourishment through nutrition, planning and rest.

Properly combine your foods for maximum nourishment and energy.

Many research studies have proven that different foods and drinks cause different reactions in the digestive system. If foods are poorly combined, the chemicals that are secreted to digest these different foods can cause negative reactions and can lead to foods not being properly digested.

Our bodies are not designed to digest complex meals, particularly not some of the classics we feed ourselves when we consume starch and protein together (i.e. almost any kind of sandwich, fish and chips, meat and potatoes etc).

Day 5 - A Directed Mind

Learn how to set goals effectively, plan your time and limit the stress and worry in your life. Experience the power of questions.

There are three basic components to having a directed mind:

1. Relaxation/ Stress Control
2. Creative and Achievable Goals and Aims
3. Strong and Enjoyable Relationships

7 points to consider in having a directed and focused mind:

1. The mind has a tremendous power over the body - the two should not be considered in isolation
2. Anger and resentment are poisonous to the body!
3. Stress is a result of how you interpret situations and the associations that you have to specific situations
4. Fear and stress compromise your immune system!
5. Stress disappears in a state of certainty
6. Physiology plays a major part in how we feel mentally. Emotion is created by motion!
7. Stress and upset disappears if we have a compelling future. Set goals, review your goals and reward yourself for moving forward.

Day 6 - Structural Support

Build sufficient rest, relaxation and sunshine into your life and your daily routine.
Here are 5 structural support guidelines:

1. Give Yourself Rest!
   Your body needs rest just as much as it needs movement and exercise.
2. Give Yourself Sunshine!
   One of the primary causes of depression is a lack of bright light. Make sure you spend plenty of time outdoors, breathing full breaths of fresh air!
3. Indulge in muscular relaxation or massage!
   Reward your efforts! Whether this means a massage, a day spa or just a long hot bath - set time for yourself and reward your good efforts.
4. Have an assessment for spinal alignment!
   Seek an expert's opinion for a program involving a series of gentle stretches and exercises to properly align the body.
5. Give Your Body Any Other Support it Needs...
   Whatever this may be - listen to what your body is telling you...

Day 7 - Eliminate Excess (Bad) Fats and Oils

Develop an understanding of the difference between good fats and bad fats and the huge difference that these oils can play in your life.

Day 8 - Eliminate Animal Flesh

Create effective strategies for limiting the amount of meat that you consume and understand the role that animal flesh plays in your life. The key principle is that you must make the decision that is right for you and makes sense to you long-term.

We hope you tried a vegan lifestyle over the 10 Day Challenge to assess how it could work for you.

Day 9 - Eliminate Milk, Cheese, Dairy Products

Experience the increase in health that eliminating dairy can have. Learn effective strategies for becoming vegan.

While we leave you to your own devices over whether to eat meat or not above, we strongly urge you to eliminate milk, cheese and all other dairy products from your diet.

Day 10 - Eliminate Acid Addictions

Learn the difference between acid and alkaline foods and develop a plan to help you to alkalise and energise!

Alkaline foods to include in your diet could be:

1. Green drinks
2. Vegetable juices (fresh)
3. Salads
4. Lightly steamed vegetables
5. Pure, alkaline water
6. Veggie snacks with hummus
7. Raw soups
8. Herbal teas