Its like Juggling – but a little harder.

I started juggling when I was 12.  Partly cuz I thought it looked cool, partly because I had ample time on my hands and it was something to do.  There is a simple concept to juggling: 3 parts, equal in importance, working in harmony to one end.  Yes, I’m aware that sounds like a bad fortune cookie, but it really is how it works.  When you are learning, are you going to drop a ball?  Yes!  You might even drop all three a few times.  That’s why they call it “learning.”

Its for this same reason that, mine is a 3 tier system.  You start with one ball (tier 1), progress to two (tier 2), then three (can you guess, tier 3).  You will get the most work and benefits out of practicing all 3 at once.  So the idea is to get to Tier 3 as fast as possible.  Yet, you want to make sure you are comfortable at each stage before moving on… or you’ll drop all three WAY more often.

Tier 1


Do you eat breakfast?  YOU DO NOW!!! Everyday in-fact, as soon as you wake up.  At this point it doesn’t quite matter what, just get some food and water in your system (within 20 minutes of waking) .  For those who wake up in a hurry, hit the snooze button 12 times or “aren’t hungry” in the mornings (you are hungry your brain is lying) I reccomend a Slim-Fast (or generic) or Muscle Milk (or generic) sitting next to your bed.  You don’t even have to get out of bed and you’ve woken up your digestive system.

Then EAT!  You heard me, this isn’t a diet of abstinence and starving, its quite the opposite.  When you feel that gnawing hungry feeling, that is (for lack of a better explaination) your digestive system shutting down, and with it a great deal of your metabolic processes (digesting food burns calories, lots of them).  So Rule of Thumb (a):  NEVER BE HUNGRY.  Eat a snack, handful of trailmix, mixed nuts, a fruit of your choice, granola or protein bar, every 2-3 1/2 hours (that is to say: never less than  2 hours, never more than 3 1/2).  Then of course  Rule of Thumb (b): NEVER BE FULL.  That feeling of “can’t eat another bite” is your body telling you it has NO IDEA what to do with all of that food.

Now, the tricky part (don’t stress out too much about it till you have the small meal/snack thing down), but try to keep calories low.  Keep in mind a few things.  The absolute minimum you should ever go (without medical supervison) is 1200 calories a day, anything less is considered anorexia.  Most women I’ve worked with aim for something between 1200 and 1500; men tend to be between 1800 and 2200.

Drink water, at least 3qts a day, and no more soda, juice, milk, or any other beverage that isn’t water (or your breakfast shake)  Your body isn’t stupid, its always going to go for the easy calories.  Point?  If you eat bacon & eggs with a glass of O.J. for breakfast you body is going to ignore the heavy proteins and live off the liquid glucose in the juice (or the soda with your burger, or the milk with your peanut butter).  This is going to greatly stunt the digestive process, preventing your body from getting the correct nutrients at the correct time (because it will always go for liquids first, even if its garbage)


This one is simple in Tier 1.  3 – 5 times per week get your heart rate up for 20-40 minutes.  If you are a sedentary person and a walk around the block “does it” for you.  Then fine.  But the point of this is to (for a minimum of  20 SOLID minutes) get your heartrate “uncomfortably high”.  Jump some rope, run around the block, reenact the warehouse seen from footloose, make it as interesting and varied as you want.  When I started (2 years ago), I did 10 minutes, 3 times a day, try that… I loved it


In Tier one strength train is predominatly stretching and balance.  3 times a week take 5-15 minutes and stretch.  Stretch absolutely everything, get your muscles relaxing and releasing the tension and garbage they are holding on to.  If you are familiar with self-myofascial release, do that.  Also, take a few minutes and balance on one foot.  Now, the other.  The internet is FULL of great balance and stability excercizes, channel your inner ballerina.


  • Eat Breakfast
  • Eat every 2 – 3 1/2 hours (never be hungry, never be full)
  • Drink 3qts of water every day (thats 3/4 a gallon minimum)
  • No more soda, juice or milk (yes that includes diet soda, no that doesn’t include milk on cereal)
  • Aim for a target number of calories (I can’t set that for you, but make it possible, yet challenging)
  • Get your heartrate to “huff and puff” high for 20 to 40 minuts 3 to 5 times a week
  • Stretch and balance for 5 – 15 minutes 3 times a week.

This sounds like a lot, I know.  Thats why its Tier 1.  Take a few days to master these few steps.  Will you drop a ball, probably, but pick it up and keep on juggling.


5 Responses to “Its like Juggling – but a little harder.”

  1. You may possibly laugh at the thing I’m going to complain about.

    You want me to count calories??? *whine whine* (I rather take pride in the fact that I have NEVER counted calories. Ever. I guess I’d better start. *sigh* Oh well.) 😛

    • Lyz,

      depending on your goal calorie counting isn’t particularly mandatory. If you want to lose weight, firm up and get the absolute most, its a really good idea.

      However, if you are using this as more of a general health overhaul detox program a strict adherance to the “Never be hungry, never be full” mantra will probably do fine.


  2. Kirk (and Natalie),

    I’ve been wondering about this for a while, ever since I started reading your online articles. What do your kids eat? For how concerned (obsessed? 🙂 you seem about eating healthy, Kirk, I have to assume you want your kids eating the same way? Not all of your “rules” or suggestions work for kids, though (i.e. the don’t drink anything but water–I really do think kids need milk; in the case of our kids they especially need the extra fat). I feel like I’m fairly health-conscious when it comes to what our family eats, although I’m by no means extreme. So what suggestions do you have when it comes to feeding an entire family, including kids? How much does your 90-day reboot affect their day-to-day diets and activities?



  3. Squeegy,

    You are absolutely correct about Milk. My children do drink milk, and water. Thats it (gatorade on hot florida days for electrolytes). Juice has just so much sugar, calories and messes with proper digestion (or can aide it if used appropriatly, but thats not what you asked.)

    As far as “what” they essentially eat what we do. We try to keep things as organic, unprocessed and well balanced as possible. The children’s largest meal of the day is breakfast and we try to regulate what foods they get and when. They have (with very few exceptions) never had candy or cookies and When they ask for “treats” or “snacks” they mean raisins.

    Breakfast is most often a homeade combination of oatmeal and cream-of-wheat because of the healthy carbs, fiber and especially iron (Salem is a touch anemic).

    The rest of the day depends, but usually consists of steamed (fresh) or canned vegetables. Seriously if my kids could eat noting but green beans, corn and broccoli they would. A peanut butter sandwhich (organic peanut butter, whole grain bread, natuaral no preservative jams) or sometimes, tortillas and cheese.

    Black beans, brown rice, quinoa, scrambled or boiled eggs, all hit the Westwood table with decent regularity. As well as chicken breasts and fish sticks. However, my kids (salem specifically) doesn’t like meat of any kind. Its a sad thing for a father to deal with, but I love her anyway.

    Apple slices, bananas, oranges, pretzles, multi-grain cheerios (dry) and wheat thins are the mid day munchie snacks.

    As far as integration into the reboot. A big part of the system is just based on giving your body the fuel it needs at the time of day it needs it. I.E. Carbs and fibers in the morning, proteins and fats in the afternoon (oversimplification). So the only thing that is different for my children is quantity. We by no means measure their food nor, monitor their consumpion. They are encouraged to eat as much as they would like (within reason).

    We are also never crazy about what happens when we aren’t in control. At friends homes, they have been given juice or foods we wouldn’t have ever made, we don’t stress too much about it.

    As I am currently studying, there are physialogical differnces between children and adults and I make sure to adjust for them (like the milk thing)

    As for excercise, natalie and I are really blessed to be both near a gym with an AMAZING child care facility, and a HUGE park, both of which our children love and between the two our workout is covered. Just today, I carted a kettlebell (russian weights) to the park and worked out while they played.

    The 90dayReboot can absolutely be tailored for a family, because all of the “rules” of the system are based on the requirements of a healthy active body, and as such are basic for all ages and activity levels. It can be shifted and taylored for nearly any special need.

    Wow, hopes that answered your question. But I wanted to give a full answer because it seemed reasonable that someone else might be wondering similar things.


  4. […] For those of you following along, which several have already told me they are, check in with: […]

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