The Minky Plan - Is the original meal and lifestyle plan designed for pre-diabetic women over 35 who want to raise their HDL(Healthy cholesterol) naturally while losing fat, eating 'real food', exercising 10 min. a day/
or 20-min. q.o.d. (every other day), and drinking alcohol. They are willing to do just 5 things in 5 weeks:
*If you cannot stop drinking at 2 drinks per day; this plan is NOT recommended for you!
(Scroll down for FREE Minky Plan link)
If the Minky Plan is just too overwhelming at this time due to time constraints,
please click on 3-week HOT Minky Plan to jump start your fat loss efforts!
5 Basic Principles of this Politically INcorrect plan are: Sit/lie in the sun daily - 15 min. (fair-skinned) to 1 hour (darker-skinned) Decrease damaged-fat intake/Increase virgin fat intake Drink Alcohol* (1 drink daily) Only eat 3 meals a day Only exercise q.o.d. (every other day)
The Minky Plan is basically the "Totally Opposite" diet & exercise fat loss plan of the status quo.
It is a common sense 5-week fat loss plan that holistically chunks your steps into 3 major areas.
Here is the actual table of contents (detailed Section 1 only) of the Minky Plan:
The Minky Plan: A Holistic Fat loss Plan Acknowledgements…………………………………………………………….…..……….5-6
Introduction………………………………………………………………………..…….……6
What’s a Minky?.......................................................................................................................6
Mind-Where fat loss begins
Body-Where fat manifests
Spirit-Enjoy the process of losing fat………………………………………………….…6
The 5 easy things you need to do………………………………………………………....7
Expensive Urine………………………………………………………………….…………..8
We’re Fatter & Sicker than Ever……………………………………………….…..…….12
Instructions & Fat loss by Phone Support # and code.…………………………........15
The questions you want answered- Section 1 (Weeks 1-3):
MIND: Where fat loss begins – Changing your limiting beliefs, the Minky Plan
is a very common sense plan……………………………..................................………..18
1. (week1) – Self-management – You can’t manage time; you can only manage yourself &
your feelings. When pertaining to my fat loss and halting pre-diabetes ask yourself then
answer 3 MOST important questions:
“What do I really want?”(Outcome)……………………………………..............…….19
“Why do I want it?” (Purpose)…………………………………………...............…….19
“What specific action am I going to take today?” (Map)…………..............….…...20
Then specific to the Minky Plan ask yourself:
“How much do I eat?” (metabolism)………………………………...............….…….21
Measurements? Which ones?...…………………………..………..…...............……22
“How come if ‘I cheat’ I totally lose my interest in dieting and
can’t get back on track?” (Day of Desire)………………………………...............…24-25
“Why can’t I lose fat?” (The Minky Way: Healthy first; Fat loss is easier)..........25
For your hormones sake; Get off your ‘Low Fat’ kick!.............................................26
Real cause of heart disease……………………………………………..............……27
Where did that ‘200’ cholesterol come from anyway?...........................................28-29
Raise your HDL cholesterol, eat, drink & forget about your total cholesterol...34
On the Minky Plan you will……………………………………………….……….....…34
Summation of week 1………………………………………………………...…......….35
How to proceed with your exercise plan……………………………..…..……....…35-36
Minky Plan Rules………………………………………………………………….......…36-37
Minky’s Kitchen Staples (shopping list)…………………………………...….....…..38-49
Minky’s Poison List………………………………………………………….…......……50
VitaMinky Musts…………(3-wk. HOT Minky Plan)..........................…….…....….….51-52
Spicy Minky Musts…………………….………………………………….…….....…….51-52
Gall bladder disease & the 4 F’s……………………………………………...........….53
Non-Starchy veggie list…………………………………………………….…......…….54-55
Starchy veggie list……………………………………………………………......……...55
How to cook spaghetti squash…………………………………………….....…..…...56-57
2. (week2) – How to make supplement baggies………………………......…….57
“How do I cook to be healthy & lose fat?” (Minky Oils)…………………...……....58-61
‘Edit Your Diet’ examples w/Sacred Diet foods..……………………..……......…...62-64
Summation of week 2………………………………………………………...…..........64
3. (week3) – “What stuff do I need?” & “Why can’t I stick to an exercise program?”
(Minky Gear)………………………………………………………………..…….......…65
Minky’s Recipes……………………………………………………….….…......….….66-68
Minky’s Tips…………………………………………………………………….......…..68
Sample weekly meal plans with exercise (weeks 1-3)….………..……..…...…69-74
Calorie count and gram examples…………………………………………....…….74-75
Summation of week 3………………………………………………….…..…....……75
Additional reference list, website references, 24-hr. Nutrition recall
form, and much more! The focus is on getting the client healthier FIRST; then fat loss is EASIER. Once your body feels 'safe', it will release fat. So as long as you are stressed out, poor nutrient diet, eating too much sugar, have weak heart and muscles, lack of sleep, etc., you will not burn fat; NO MATTER WHAT YOU DO. Fat is your body's last resort for survival. You have to give your body what it needs to be healthy 1st; this will convince it that you don't need excess fat. These strategies are not for everyone. They are geared toward pre-diabetic women over 35 who want to increase their good cholesterol to protect their heart and who feel that they have tried everything, yet are not willing to give up for their family's sake.
**********************************************************************************************************
"Why Is Everything I Want To Do BAD For Me?" presented to your group
by Minky, your Health-Info-tainer! Go to Home Page for more information!
*********************************************************************************************************** THE MINKY PLAN IS FREE (Due to overwhelming response, I have decided to make it available FREE by pdf download. Scroll down). 3 PART EASY TO FOLLOW MANUAL. This does not include **exercise DVD's. The exercise DVD's are available separately for $29.99. See Exercise DVD's for more information. **Exercise DVD's are not required to participate in the Minky Plan. But they, of course, are recommended.
You may purchase Exercise DVD's on line, just click on the 'DVD' of exercise DVD's. PayPal and/*Major credit cards accepted.
*Must click Paypal button when checking out; even if you are not using Paypal
account
You also may send $29.99 Check or Money Order to the address below by regular (snail) mail to:
'Jest' for Fitness & Food
P.O. Box 398, Eatontown, NJ 07724
Please allow up to 10 days for delivery. Call (732) 620-2193 or e-mail mailto:minky@hotminky.com
for more information. Click here for your FREE Minky Plan. 88 pages (the FULL plan) of how to change
(for the better) your weight, your attitude, your life in 5 weeks!
Feel free to pass it on to others; all I ask is that you keep it in its original PDF format.
Thanks! If you don't want to download or can't download the pdf file and still want a hard copy of the
88-page Minky Plan, please send by regular mail a check/ M.O. for $25.00
(with e-mail address) to the above address.
It costs me $25.00 to copy and bind the hard copy of the Minky Plan plus S&H.
---------------------------------------------------------------------------- What is a Food Psychology Coach?
I am more concerned about the 'when' and the 'how' you eat than with your obsession of 'what' you eat. More information here: www.theminkyway.com Teaches women how to work their body in a way that's natural for them. If you absolutely hate the way you're exercising now...it's not serving you or your body. You can't wait to stop. This is stressful and contributes to the low-level chronic stress response that you're already living in. It will be impossible to keep exercising if your body is saying "no", but your mind is trying to talk you into it and say "yes". There is a serious disconnect between mind & body that cannot last for long.
After reading over 500 articles and books on natural and holistic healing, after my beloved mother suddenly dropped dead on the treadmill, I realized that conventional dieting/exercise, and 'disease management' were making us sicker and fatter. We have to look at our whole body, eat whole foods, exercise the whole body to get healthy first; then fatloss is easier.
You can't take one pill to lower one thing without affecting another thing. You can't hate every minute on a diet and expect to be successful long term. You can't be sleeping only 3-4 hours a night and expect to release fat. You can't walk around with this false sense of security with a total cholesterol of under 200mg/dl and a low HDL and high triglycerides. A Food Psychology Coach looks at Mind, Body, & Spirit in your efforts to lose fat. I practice techniques that support your Mind, Body, & Spirit to lose fat efficiently and for good! A plan you can be proud of and one that you can really live with. Living the Minky Way nutritional session are available. After your nursing diagnosis...for 11 days, cut the corn crap (as much as you can with out stressing out), increase your fats, add macronutrients to your diet, edit you meals, learn to identify your starvation-stress response and discover how to get your primal brain to want your body to be thin to survive. Discover how to become leptin-sensitive naturally. Become naturally smaller.
Click on the Interest form for more information. Also please visit www.MinkysFriedChickenDiet.com for more updated information.
____________________________________________________________________________
What is Pilates?
Pilates, pronounced puh-LAH-teez, was created over 90 years ago by Joseph Hubertus Pilates. It is a system of over 500 exercises, including about 35 of them that have been modified for mat and standing exercises for the general public. Most of the exercises are performed lying on your back, side or front. The mat exercises target the deep abdominal and spine muscles to provide core strength. Developing core strength helps us in everyday activities. Pilates exercises borrow from dance, yoga, some gymnastic moves. However a lot of the exercises are original moves created by Joseph Pilates himself. The goal of Pilates is to maximize the strength of our 'powerhouse'. This is the area where many of the exercises initiate from and the area that is being challenged in Pilates exercises. Pilates realigns posture, lengthens the spine, stretches, elongates, and strengthens muscles without building bulk. The basic priniciples of Pilates are:1. Concentration 2. Breath 3. Centering 4. Control 5. Precision 6. Flowing movement 7. Isolation 8. Routine The Powerhouse
The powerhouse is the group of muscles that wrap around your mid-section, like a girdle. These muscles are your abdominal muscles (rectus abdominis, transverse abdominis, internal/external obliques - you still have them, unless you had them surgically removed), your butt muscles (gluteus medius/gluteus maximus), your back muscles (particularly along your spine), and your inner thigh muscles. You will see marked changes especially around your belly, butt and thighs after about 10 sessions. The powerhouse is what is activated throughout the Pilates exercises. The Pelvic Floor Muscles/ Pubococcygeus muscle (PC)
The pelvic floor muscles act as a dynamic platform at the base of the pelvis. They function both as a support mechanism and as an aid to bladder and bowel function. Strong pelvic floor muscles assist in decreasing the chance for urinary incontinence. Pelvic floor muscles that are well-trained may also improve orgasmic potential in women and even erectile function in men. O.K. If this doesn't sell you, nothing will! To work your pelvic floor muscles; you have to perform a 'lift and squeeze' movement. It is the action used to stop the flow of urine midstream and to stop the passage of gas (farting). In the HOT Minky Plan, (personal consultations here)we utilize “Minky Balls” as part of our training to help find and strengthen our PC muscle. It is now believed that the pelvic floor muscles work best in conjuction with the transverse abdominis, which is contracted constantly during Pilates exercises. ALWAYS REMEMBER…A STRONG POWERHOUSE IS SEXY!
For Information about our classes (with some Pilates moves) visit "The Strengthen & Stretch Workout…Not Your Ordinary Exercise Class"
| |
