Performance Challenge

Welcome to the SEALFIT Performance Challenge set to run 6 weeks starting on Monday, June 1st. You will be returning to this page to get your weekly content and daily workouts.

Click Here to join the Private Facebook Group.

6 Piller Interview with Mark Divine Replay

Kickoff Webinar Replay – June 1st

Fueling Video

Monday

Day 1 of the challenge!

It’s time to dive in! It’s simple just complete these three components:

Training:
(50 minutes): Bootcamp Workout #1: Integrity / PST

Fueling: (20 minutes):

  • Intro video with Coach Mel: Please watch it for important info about “Zone” block eating.
  • Weigh yourself and measure your chest and hips across the widest part. Measure your waist at your smallest point.
  • Take a “before” picture with shorts and a form-fitting shirt on.

Mental:

(5 minutes): Fill out your “Smart-P” goal sheet

I am looking forward to hearing how Day 1 of the Performance Challenge went for you! Share your experience and PST results with the tribe in the SEALFIT Performance Challenge Facebook Group.

Hooyah,
Coach Mel


Tuesday

Great work on your PST yesterday. I am sure it gave you plenty to think about. Be sure to scale according to your level as you move forward with today’s training.

Training:( 40 min)

Bootcamp Workout #2 Courage

Fueling: ( 20 min.)

  1. Read this article and decide how many blocks you will be eating. Set your number and get ready to stick with it starting next week.
  2. Watch the week 1 video on awareness and fueling.
  3. Make a breakfast plan for a week’s worth of meals for macro balanced fueling.

Mental: ( 10 min.)

  1. Write/ journal your purpose for doing this challenge and how this will affect your future.

Wednesday

Training: (20 min)

Bootcamp KOKORO Yoga/ Active Recovery Day.

Fueling: (10 min.)

  1. List your 5 cups of fruits and veggies that you are committing to eating this week. Now go and wash and ready those foods!

Mental:

  1. Take a mental journey of all the things that you have done to improve your health and fitness this week so far.

Relax, stay focused and make good choices. Post in the Facebook group if this was your first time doing yoga


Thursday

Training: 40 Minutes

Bootcamp Workout #3 Commitment

Fueling: 20 Minutes

  1. Read this article on Zone Fueling

Mental: 10 Minutes

  1. Journal your 3P’s. Purpose, Passion, and Principals. A PDF Worksheet will accompany Thursday’s email.
  2. Make a list of good habits that can take the place of other less healthy habits. For example: Walk the dog after dinner in place of watching television. Drink a glass of sparkling water or tea as an evening ritual as opposed to snacks.

Friday

Training: 40 Minutes

Bootcamp Workout # 4 Discipline

Fueling: 20 Minutes

  1. Eat your first full day of completely macro balanced meals. Test your block number and journal how you feel combining your new training and your fueling.

Mental: 10 Minutes

You will work on your Stand. A PDF will be provided that will help you align with what you stand for and what that means to you.

Weekly Assignment and Recap:

Email me (melanie@sealfit.com) or post in the Private Facebook Group with your block goal and what one day of a meal plan looks like according to that block count. This is very important in case you have calculation issues… I can help right away.

Get out your journal if you haven’t already. It would be great to journal every day if you can, but at the very least do this today while your thoughts are fresh.

Week 1 Checklist

Check off all that apply:

  1. I made major changes to my fueling and training this week.
  2. I can identify a few of my fueling obstacles and have a plan of attack to form better habits.
  3. I know how many blocks to eat a day for my goal.
  4. I was able to eat macro balanced a few times this week.
  5. I did the PST test and recorded my results for future reference.
  6. I have all the gear required to do Bootcamp.
  7. I did Bootcamp all 4 days this week.
  8. I am aware of how to appropriately scale the Bootcamp movements to my skill level.
  9. I feel confident in my new breathing practices and can utilize this new path.

Get ready for next week and your optional weekend YES meal.

You heard me right. You can choose to have a YES meal this weekend with no rules, measurements, and restrictions. This would be a great time to eat out, celebrate a birthday or holiday with abandon. This is your opportunity to also test how some of your old ways of eating affect your digestion, mood, and performance.

*****Next Monday, we will eliminate most dairy products (aside from eggs), for 3 weeks. Please refer to your 6 Weeks to Cleaner Eating PDF for plenty of substitutions and recommendations for this part of the challenge. Go easy with this if you are still getting used to the block eating. If you are having any issues adjusting you can always choose to do one or the other, stick with the Zone and master proportional eating OR eliminate dairy and stick with the elimination part of this challenge. They are both very important aspects of fueling so do what works best for you.

If you are working for performance gains and have a pretty clean diet already, hit up the Zone Diet.

If you have issues with digestion, cognitive function, and extra weight, you may want to clean up your diet before you get down to the nitty gritty of proportional eating or maybe you get your Zone in when you can and start by cleaning up some counterproductive eating habits.

There are no wrong ways. All changes and adjustments to your diet are relevant. The changes you make that you can stick to are the most important.

Gear up for a busy but successful week by preparing your food and scheduling your training ahead of time. Here are a few tips to help keep you on track.

Fueling Tips:

  1. Boil some eggs to take on the road this week.
  2. Grab a pre-roasted chicken.. chop it up and put it in baggies (3 blocks) to take along. Grab some edamame from the freezer section and toss those in a salad for a vegetarian protein option.
  3. Trail mix/nuts (fats)
  4. Broccoli, sweet potato, cauliflower, apples, bananas, strawberries and blueberries for the road = healthy carbs!
  5. Clean some carrots or celery (or both!) and stick them in some water in your fridge for the week.
  6. Put some dairy-free protein powder fuel in a sealing container then add water in the day to keep you going. Don’t forget to get your carbs and fats in when you drink this!

Training Tips:

  1. Try and get up 30 minutes early and train first thing. Consider eating a one block meal pre-workout and then do a big 4 block meal post workout.
  2. Catch your workout at lunchtime.
  3. Do your workout BEFORE you get home from your day. Once you get home, it’s much harder to get rolling into a workout.
  4. Wait until after dinner and the day is done for your workout. Although, this will make it more difficult to sleep right away for most people.

Mental Tips:

Go over your Smart P, 3P’s, and your Stand PDFs. Hone in on your goal list for next week. Everyone will have their own wants and needs so get specific about your goals.

Coach Mel

Robb Wolf Interview Replay

Box Breathing

Alternate Nostril Breathing

Warrior Breath

Week 2 Challenges

Monday

Rested-Set- Go! Hopefully, you have rested, recovered and are ready to take on your second week of training your body and diet!

Training: (46 minutes)

Fueling: (10 minutes)

  • Greg Amundsen Video
  • Start to eliminate dairy products or seriously reduce the amount of dairy you consume this week

Mental: (15 minutes)

This week we will focus on your breath. Today, do 5 rounds of 4x4x4x4 Box Breathing. Use this breath to calm and focus you in times of need like in traffic, before a meeting, or after your training.

Tuesday

Training: (41 min)

Fueling: (20 min.)

  • Make a lunch plan for a week’s worth of meals for macro-balanced fueling
  • Post your breakfast Zone block meal in the Facebook group
  • Leave the cheese out of your diet today

Mental: (10 min.)

Hooyah,

Coach Mel

Wednesday

YES! It’s recovery and MOBILITY day. Yoga is a great way to recover, move the lactic acid out of your system and work on your flexibility, agility, and mobility. Move more like a jaguar and less like an elephant with a little yoga practice.

Training: (20 min.)

Fueling: (10 min.)

  • List your fueling times in the Facebook group. For example, Breakfast at 10, after training, Lunch at 1, Snack at 4, Dinner at 7. The more structure you can create around your diet, the easier it will be to adhere to as you start to dial in the Macro- Balanced eating.

Mental:

  • Work on your breath during your yoga by bringing your breath back to nostril breathing when you start to get winded. Simply press the pause button and regain your breath control then continue your training.

Relax, stay focused and make good choices. Post in the Facebook group your favorite or most useful yoga pose.

Thursday

Are you feeling motivated or are you facing some struggles? If you feel like you’re constantly sore and hungry you may need to slow down your movements, scale down your weight, and reassess your food Blocks.

It takes a while to get used to eating this way so instead of throwing in the towel and devouring a pizza, grab a few more blocks today and do it the right way. Save the pizza for Saturday and fight through this. You’ve got this!!!

Training: (35 min.)

Fueling: (35 min.)

  • Make a dinner plan for next week

Mental:

  • Work to connect your breath to your movements during your training. For example: as you descend into the bottom of your squat, inhale and hold, exhale as you stand. Get a good rhythm that you can sustain working.

Friday
GREAT WEEK TEAM!

It is safe to say that you are starting to feel the effects of your fueling and training changes. I bet you’re in need of a little R&R this weekend. I’m certain some of you are looking forward to a great big YES Meal! No matter how clean I eat every day, I always look forward to my YES meal. You worked hard and rewards are in order.

** Don’t forget to start prepping to eliminate, or seriously reduce, grains this coming week. Please refer to your PDF of 6 Weeks to Cleaner Eating for suggestions.

Recover, set some new goals for the coming week and have a great weekend!

Training: ( 41 min.)

Fueling:

  • Try to eat your meals both Macro-Balanced and dairy-free today

Mental:

REPLAY: LIVE WORKOUT and INTERVIEW With Kara Lazauskus

You know the path, now start to Excel. Eliminate Grains.

Still Water

Fish Bowl

Future Me

Week 3 Challenges

BOOTCAMP:

You have officially been through 8 workouts that are included in this program and have only one left to experience today. Congrats! Knowing what you’re up against is half the battle. Next time you head into a workout you will have the experience, motivation, and new goals. It won’t just be to get through it.

Journal or bring some thought to these ideas.

  1. Which ones were your favorites and least favorites and why?
  2. Which movements are your favorite and why?
  3. If you have a certain move that really doesn’t agree with you, post that up in the FB forum and we can help you scale or find a different move with similar effect.

FUELING:

By now you are getting used to the portion control and can certainly see if and where you are falling short. Eliminating dairy last week was sure to give you a little excitement in your diet. If you didn’t find any benefit to reducing or eliminating dairy from your diet last week, feel free to bring it back in with some healthy adjustments. Whey protein isolate is a well researched and scientifically supported protein supplement. Low sugar and fat yogurt can have some great gut-healing benefits as well.

Here is a quick list of some of the dairy to avoid:

  • Ice cream… except during YES meals
  • Excessive milk intake (keep this to a few times a week if you must)
  • Highly sweetened yogurt
  • Any kind of soft cheese…except for feta or during your YES meal
  • Butter. Seriously, it’s not a good source of fat. Keep it minimal and use half butter, half vegetable oil if you must.

This week we will slice Grains out of the equation, or dramatically reduce them.

You may ask: why grains? Perhaps you’ve been tested and are gluten intolerant…or perhaps you aren’t or you’re uncertain. In any case, remember: this is a science experiment that you’re performing on your own body! Actually sticking to the program will allow you to know at the experiential level how you feel. Please read up in the 6 Weeks to Cleaner Eating PDF on page 27.

You might discover that you simply perform better without processed carbs and gluten. There have been tons of dairy “discoveries” this past week. Many of you have commented upon better performance without the dairy. This could also be the case with gluten. There are many studies that show how processed gluten products can increase your intestinal inflammatory markers leading to leaky gut. You may not even have symptoms.

Oh and YES, you can feel free to enjoy organic WHOLE grains outside of wheat this week. Oats, corn, and quinoa are all great sources. Just be sure they aren’t processed with wheat or they will be cross contaminated.

Monday

Training

Fueling:

  • Start to take processed grains out of your diet. Pasta, Rice, Bread, Rolls, Pastries, and flour products.

Mental:

  • Watch this week’s visualization video “Still Water Runs Deep” with Mark Divine that will help you to access a deep seated space of calm and peace.( 6 minutes)
  • Journal your work and thoughts.
  • Send your swim buddy a note and trade a 4 block grain and dairy-free recipe.

Tuesday

Training:

  • Post your results from your second time through #6 Honor!

Fueling:

  • Make a dinner plan for a week’s worth of meals for macro balanced fueling. What foods will you use to substitute your typical grains?

Mental:

  • Watch this visualization video “Fishbowl” to remove some of the mind clutter that gets in the way of our progress. (10 minutes)

Wednesday

Training:

Fueling:

Mental:

  • Journal the moments that you most desire grains and dairy to help develop awareness.
  • Spend 5 minutes visualizing what will happen to your life once your diet and exercise are on point.

Thursday

Training:

Fueling:

  • Commit to fueling a whole day grain-free, dairy-free, and within your Zone Blocks. If you are already doing this find a way to eat 5 different vegetables today in your meals.

Mental:

  1. Watch this visualization video “ Future Me” and start seeing the road ahead and who you are headed to be in 1 year, 5 years and 20 years from now (10 minutes)

Friday

Training:

Fueling:

  • Post up your favorite meal you have made so far. Keep this in one thread on Facebook.

Mental:

  • Revise your Why, your 3 P’s and your stand today. Has anything changed? Share any significant shifts that you have noticed with your boat crew.
  • Ask your swim buddy how you can support their efforts over the weekend and prepare to eliminate sugar and alcohol for the coming week!

Fueling Tips:

  • Cauliflower makes a nice base, quick and easy to steam or saute, for your chicken or fish.
  • Try out a non-dairy yogurt to keep your biome in check or a fermented food.
  • Stock up on seeds and nuts for quick satiating snacks or a trail mix but don’t over do it. A handful is all you need.
  • Prep some tubers for your week. Potatoes have a much lower glycemic load once they have been cooked and cooled.
  • Try and stay to an eating schedule and see if that works for your adherence.
  • Remember to keep your protein sources at the ready. If you are trying to lose weight you will want to ingest less calories but NOT less protein. Studies show that if you are training and trying to lose weight, you will need to keep your protein on point to avoid muscle wasting.

Training Tips:

  • Run 1- 5 miles this weekend as a solo effort. You can also row if your knees don’t play running games.
  • Get your heart rate up for over 20 minutes at a time several times this week. This should be easy, but in case you have been going a bit slower, ramp it up a little harder and a little longer.
  • Enlist a friend for a workout this week or go with them to one of their favorite workouts.
  • Get in bed 15 minutes early 4 times this week.

Mental Tips:

  • At the end of this week, sit down with your journal and list all the foods that you could have made a better choice with. List the foods you might have eaten instead.
  • Make a list of which movements, or workouts, were particularly hard and why. Was it sleep? Fuel? Stress? Time? What is your biggest obstacle? Let your swim buddy know.

Week 3 can be a tough one. Changing old eating habits and seriously revamping your fitness is no easy task. Be sure to use all of those incredible tools from your last 2 weeks and the BOOTCAMP videos to support your willpower and perseverance as you proceed. When you are faced with a tough time do one or all of the following:

  • Breathe! Just concentrate on your breath and maybe even box breathe for 5 minutes.
  • Tell yourself that you are worth it and ask yourself: if you don’t do this now…then when?
  • Remind yourself WHO you are doing this for outside of yourself. Even if no one knows you are doing this or supports you, you are doing this for a world of unhealthy people that keep perpetuating the cycle of disease. 1 in 3 people in the USA have diabetes or are pre-diabetic. This disease HAS a cure and you are doing that right now. SOMEONE out there WILL need your help and you will be of guidance.
  • Take a step back from your feelings of discomfort, hunger and craving and see it for what it is. Your body wants what you have always given it. It will change and you will lose these cravings. Get a glass of water, an apple or some salty nuts. Have these things on hand and keep fighting.
  • Chances are, there are others who are having similar experiences to yours. Don’t be afraid to share your feelings with your boat crew and the tribe. Offer up and receive encouragement and support from each other!

Thank you for your commitment to yourself and this team.

Coach Mel

Ben Greenfield Interview – Replay

Time to test your PST, Recover, and Fuel without Sugar.

Positive Self-Talk

Redirecting Negative Thoughts

The Dangers of Feeding Negative Thoughts

Week 4 Challenges

Reminder: This week on July 1st at 12PM PST, Coach Mel will be interviewing Kirk Parsely. (This interview was pre-recorded so its a zoom watch party)

The interview will cover:

  • The importance of sleep to your CNS, training, fueling, and cognitive function.
  • How to get proper sleep.
  • Circadian rhythm and aging.
  • Hormones and sleep.
  • Longevity and sleep recovery.
  • How to recover properly to encourage deep sleep.
  • How do you know how well you are sleeping?

–>Click Here to To Enter Zoom Meeting<–

Week 5 Challenges

Reminder: This week on July 1st at 12PM PST, Coach Mel will be interviewing Kirk Parsely. (This interview was pre-recorded so its a zoom watch party)

The interview will cover:

  • The importance of sleep to your CNS, training, fueling, and cognitive function.
  • How to get proper sleep.
  • Circadian rhythm and aging.
  • Hormones and sleep.
  • Longevity and sleep recovery.
  • How to recover properly to encourage deep sleep.
  • How do you know how well you are sleeping?

–>Click Here to To Enter Zoom Meeting<–

Hi Team,

Please register for your last webinar with Dr Gabrielle Lyon, “Master of Muscle Centric Medicine”. She heads up the team at NYC ASH Center of Functional Medicine and has a wealth of knowledge to share with you! Join us, this Tuesday at 11 am PST!! Here is a link to register now.

You have come so far. You have an incredible team of people around you doing incredible and hard things. You have all pushed past your comfort zone and I think you LIKE it. There is a time when self-doubt, insecurity, and depression/ hopelessness get kicked to the curb by being sick and tired of being sick and tired. There is that one time when you see someone running like a gazelle and you remember that they also started somewhere. They started and they didn’t stop. They fought through pain and fatigue maybe even embarrassment to STOP the cycle of disease to be healthy. Maybe that was you when you started? Now you are eating balanced meals, getting rid of problem foods or eating very little of those foods. You are working out every day and can jump rope, do burpees, and even swing around some weight. You are sweating and breathing and frustrated, and exalted, and proud, and in the exact right place.

BOOTCAMP:

The time has come to test your fitness this week. After 4 weeks of intense fitness and strict macro balancing, let’s see if it all works. I would bet that most of you will give this challenge a big thumbs up and HOOYAH to your advancements. Remember to test yourself with the performance standards and modifications of your first PST. This will help you get a true picture of the fitness you have built.

Journal:

  1. Write down 5 things that have gotten better in your life over the past 4 weeks. Share with the Facebook group if you’d like.
  2. Write down 5 things that you have overcome during the last 4 weeks like late night TV, late-night eating, or snacking.

FUELING:

Spin that flywheel this week with a simple adjustment to your protein and fat sources. This week’s aim to reduce and or eliminate fatty red meats such as bacon, sausages, and saturated fats. Try and stick to egg whites, beans, poultry, fish, and tofu for your protein sources.

Why eliminate saturated fat?

One massive reason CVD!

Cardiovascular Disease is the #1 killer in America. There are genetic markers that predispose and make this disease even more deadly for some folks but EVERYONE is at risk, women and men alike. Saturated fats and trans fats increase the levels of cholesterol in your blood. Cholesterol in your blood binds to artery walls and clogs your arteries. Then your body can’t pump blood effectively which has a whole plethora of downstream pathogens and ends in death. This can all lead to heart attacks, strokes, and cancer and are of these are in the top 10 causes of death. Yeah, I would say keep a handle on this type of fat. Lean red meat is ok but should also be kept in check. Be aware and do your best to keep these foods off the daily intake list. Egg yolks can also be a source of saturated fat to keep an eye on. Research is back and forth on egg yolks but supports some intake. Try to cook with egg whites this week as a practice.

Don’t just take my word for it, do your own research and follow the studies. Here is one that I particularly like due to the control elements of the study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/

**It is also important to review study material that has a wide berth of participants and a longer time frame and is heavily controlled. How do you know? Well, this study had 91 men and women without any background of CVD, or lipid issues. It was held for 4 weeks and was randomly chosen. A double-blind crossover study would be better, but as you can see, this has some pretty good criteria. Peer-reviewed and shared or cited articles are also good indicators of well researched and community supported theory.

Mental:

This week you will focus a little more specifically around goals, micro goals to be exact. These are the goals that make your goals happen. These are the pebbles that fill in where your big rocks leave gaping holes and shore up your foundation. What I am trying to say is that goals are weak without the work of micro-goals to support them. Good news is that are easy to make happen. They can be scheduled and fit into tight time frames. If you are trying to lose 10 lbs, your micro goals are to eat less food, the micro goal of your micro goal is to fill less of your plate and chew your food longer. I think you get the picture. Send your swim buddy 5 micro-goals that you are doing each day to achieve your goal.

Your Weekly Schedule:

Monday, May 27th

Training

Be sure to be mindful in movements today. You have a test day tomorrow!

Fueling:

  • Eliminate or drastically reduce your intake of high saturated fat foods including Butter, animal fat, red meat, and hidden fats in dressings and sauces. Please refer to the 6 WEEKS to Cleaner Eating PDF for more substitutions and ideas.

Mental:

Tuesday, May 28th

Training:

Fueling:

  • Post up 5 protein sources that you will relay on this week that are NOT meat-based.

Mental:

Wednesday, May 29th

Training:

Fueling:

  • Eat a full day of block eating and NO animal meat, grains, sugar, or dairy. Post up your plan to Facebook group and your boat crew.

Mental:

  • Revisit your PRINCIPLES today. Make some notes on which principles you may have strayed from and which you are more focused toward.

Thursday, May 30th

Training:

Journal your results and any changes you have been able to make from the beginning until now. Are you using heavier weight? Getting more reps? Able to reduce modified movements?

Fueling:

  • Experiment with your blocks today. Eat bigger block meals at different times then your used to and see how you feel.

Mental:

Friday, May 31st

Training:

Fueling:

  • What have you learned about yourself and your relationship to meat and fat this week? We eat an awful lot of this “stuff” as Americans and having awareness around our fueling is a great start.

Mental:

  • Who in your life could benefit from a fitness program? Who can you invite to train with you and be your swim buddy for 30-60-90 days? Write down 2 names and start to figure out how to bring them into the fold of health and wellness. Enjoy your YES meal this weekend and prepare for a reduction of saturated fat this coming week. Bacon is off the meal plan!

____________________________________________________________________________

Training Tips:

  1. Try a 2-mile walk/run. 1 min running / 1 minute walk or recovery run.
  2. Set your sites on your summer fitness challenge. What is it that you always wanted to do but felt you weren’t physically prepared for? Continue on with our training after the 6 weeks to support your goal. We have several options for your summer camp experience if you so desire.
  3. Try fitness spot drills over the weekend. Wake up and do 100 squats or do 10 squats 10 times a day. Do five burpees when you get that afternoon low energy crash.
  4. Be “weird” about your fitness routine. Don’t be shy when your tribe asks you about your training. Tell them how important this is to you. Letting others know that you believe you have “work to do” on yourself allows them to accept this part of themselves and maybe just maybe you can help change a life!

Fueling Tips:

  1. Fasting. Anyone, anywhere, at any time can enjoy a nice fast. When you sleep at night you are fasting! There’s science behind something called autophagy. This is the biological process of parts of your cells eating its own dysfunctional properties of the cells. Some people call this the fountain of youth and even believe that this process is a great barrier against cancer development. Read up! Fasting doesn’t have to be 24 hours. You can reap these benefits with proper nutrition, exercise and fasting from 6pm until 10am a few times a week. No big deal right? Try it out and report back. This book is a killer tool to use: Eat Stop Eat by Brad Pilon.
  2. Are you recovering properly? How is your supplement list? Do you take any? Which ones? I would suggest a nice little cocktail of Magnesium, Vitamin C, a Probiotic, and if you lack sun exposure get your vitamin D and Calcium too.
  3. Eat 5 vegetables and 3 pieces (cups) of fruit a day! Post in the Facebook group.
  4. Drink 3-5, 8 oz glasses of water a day!

Mental Tips:

  1. Now that you have crossed over from untrained to trained in both your fueling and fitness, it is time to use what you know. You can’t go back to being untrained, yes we tricked you! You will always have this knowledge set of how you SHOULD use your body and how you SHOULD eat. It is now a choice you are making to go either way.
  2. Stay curious about your training. What move have you been wanting to master? Watch some instructional videos and start working on those handstands, pistol squats, and running. This training is preparing you for all endeavors.
  3. Start to notice signs of stress carried in your body throughout the day. Kids, work, traffic, chores, school, plenty of possible stress. When you feel it rise, get up and walk. Get some space and remember you’ve got this. Breathe into it and use your Big 4.

Dr. Kirk Parsley Interview Replay

Reduce and or eliminate fatty red meats such as bacon, sausages, and saturated fats.

F.I.T.S Process for Goal Setting

Visualization versus Imagination

Avoiding Weak Goals

Week 5 Challenges

Reminder: This week on July 1st at 12PM PST, Coach Mel will be interviewing Kirk Parsely. (This interview was pre-recorded so its a zoom watch party)

The interview will cover:

  • The importance of sleep to your CNS, training, fueling, and cognitive function.
  • How to get proper sleep.
  • Circadian rhythm and aging.
  • Hormones and sleep.
  • Longevity and sleep recovery.
  • How to recover properly to encourage deep sleep.
  • How do you know how well you are sleeping?

–>Click Here to To Enter Zoom Meeting<–

Hi Team,

You have come so far. You have an incredible team of people around you doing incredible and hard things. You have all pushed past your comfort zone and I think you LIKE it. There is a time when self-doubt, insecurity, and depression/ hopelessness get kicked to the curb by being sick and tired of being sick and tired. There is that one time when you see someone running like a gazelle and you remember that they also started somewhere. They started and they didn’t stop. They fought through pain and fatigue and maybe even embarrassment to STOP the cycle of disease to be healthy. Maybe that was you when you started? Now you are eating balanced meals, getting rid of problem foods, or eating very little of those foods. You are working out every day and can jump rope, do burpees, and even swing around some weight. You are sweating and breathing and frustrated, and exalted, and proud, and in the exact right place.

BOOTCAMP:

The time has come to test your fitness this week. After 4 weeks of intense fitness and strict macro balancing, let’s see if it all works. I would bet that most of you will give this challenge a big thumbs up and HOOYAH to your advancements. Remember to test yourself with the performance standards and modifications of your first PST. This will help you get a true picture of the fitness you have built.

Journal:

  1. Write down 5 things that have gotten better in your life over the past 4 weeks. Share with the Facebook group if you’d like.
  2. Write down 5 things that you have overcome during the last 4 weeks like late-night TV, late-night eating, or snacking.

FUELING:

Spin that flywheel this week with a simple adjustment to your protein and fat sources. This week’s aim to reduce and or eliminate fatty red meats such as bacon, sausages, and saturated fats. Try and stick to egg whites, beans, poultry, fish, and tofu for your protein sources.

Why eliminate saturated fat?

One massive reason CVD!

Cardiovascular Disease is the #1 killer in America. There are genetic markers that predispose and make this disease even more deadly for some folks but EVERYONE is at risk, women and men alike. Saturated fats and trans fats increase the levels of cholesterol in your blood. Cholesterol in your blood binds to artery walls and clogs your arteries. Then your body can’t pump blood effectively which has a whole plethora of downstream pathogens and ends in death. This can all lead to heart attacks, strokes, and cancer, and are of these are in the top 10 causes of death. Yeah, I would say keep a handle on this type of fat. Lean red meat is ok but should also be kept in check. Be aware and do your best to keep these foods off the daily intake list. Egg yolks can also be a source of saturated fat to keep an eye on. Research is back and forth on egg yolks but supports some intake. Try to cook with egg whites this week as a practice.

Don’t just take my word for it, do your own research and follow the studies. Here is one that I particularly like due to the control elements of the study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/

**It is also important to review study material that has a wide berth of participants and a longer time frame and is heavily controlled. How do you know? Well, this study had 91 men and women without any background of CVD, or lipid issues. It was held for 4 weeks and was randomly chosen. A double-blind crossover study would be better, but as you can see, this has some pretty good criteria. Peer-reviewed and shared or cited articles are also good indicators of well researched and community-supported theory.

Mental:

This week you will focus a little more specifically around goals, micro-goals to be exact. These are the goals that make your goals happen. These are the pebbles that fill in where your big rocks leave gaping holes and shore up your foundation. What I am trying to say is that goals are weak without the work of micro-goals to support them. Good news is that are easy to make happen. They can be scheduled and fit into tight time frames. If you are trying to lose 10 lbs, your micro-goals are to eat less food, the micro goal of your micro goal is to fill less of your plate and chew your food longer. I think you get the picture. Send your swim buddy 5 micro-goals that you are doing each day to achieve your goal.

Your Weekly Schedule:

Monday

Training

Be sure to be mindful in movements today. You have a test day tomorrow!

Fueling:

  • Eliminate or drastically reduce your intake of high saturated fat foods including Butter, animal fat, red meat, and hidden fats in dressings and sauces. Please refer to the 6 WEEKS to Cleaner Eating PDF for more substitutions and ideas.

Mental:

Tuesday

Training:

Fueling:

  • Post up 5 protein sources that you will relay on this week that are NOT meat-based.

Mental:

Wednesday

Training:

Fueling:

  • Eat a full day of block eating and NO animal meat, grains, sugar, or dairy. Post up your plan to Facebook group and your boat crew.

Mental:

  • Revisit your PRINCIPLES today. Make some notes on which principles you may have strayed from and which you are more focused on.

Thursday

Training:

Journal your results and any changes you have been able to make from the beginning until now. Are you using heavier weight? Getting more reps? Able to reduce modified movements?

Fueling:

  • Experiment with your blocks today. Eat bigger block meals at different times then your used to and see how you feel.

Mental:

Friday

Training:

Fueling:

  • What have you learned about yourself and your relationship to meat and fat this week? We eat an awful lot of this “stuff” as Americans and having awareness around our fueling is a great start.

Mental:

  • Who in your life could benefit from a fitness program? Who can you invite to train with you and be your swim buddy for 30-60-90 days? Write down 2 names and start to figure out how to bring them into the fold of health and wellness. Enjoy your YES meal this weekend and prepare for a reduction of saturated fat this coming week. Bacon is off the meal plan!

____________________________________________________________________________

Training Tips:

  1. Try a 2-mile walk/run. 1 min running / 1-minute walk or recovery run.
  2. Set your sites on your summer fitness challenge. What is it that you always wanted to do but felt you weren’t physically prepared for? Continue on with our training after the 6 weeks to support your goal. We have several options for your summer camp experience if you so desire.
  3. Try fitness spot drills over the weekend. Wake up and do 100 squats or do 10 squats 10 times a day. Do five burpees when you get that afternoon low energy crash.
  4. Be “weird” about your fitness routine. Don’t be shy when your tribe asks you about your training. Tell them how important this is to you. Letting others know that you believe you have “work to do” on yourself allows them to accept this part of themselves and maybe just maybe you can help change a life!

Fueling Tips:

  1. Fasting. Anyone, anywhere, at any time can enjoy a nice fast. When you sleep at night you are fasting! There’s science behind something called autophagy. This is the biological process of parts of your cells eating their own dysfunctional properties of the cells. Some people call this the fountain of youth and even believe that this process is a great barrier against cancer development. Read up! Fasting doesn’t have to be 24 hours. You can reap these benefits with proper nutrition, exercise, and fasting from 6 pm until 10 am a few times a week. No big deal right? Try it out and report back. This book is a killer tool to use: Eat Stop Eat by Brad Pilon.
  2. Are you recovering properly? How is your supplement list? Do you take any? Which ones? I would suggest a nice little cocktail of Magnesium, Vitamin C, a Probiotic, and if you lack sun exposure get your vitamin D and Calcium too.
  3. Eat 5 vegetables and 3 pieces (cups) of fruit a day! Post in the Facebook group.
  4. Drink 3-5, 8 oz glasses of water a day!

Mental Tips:

  1. Now that you have crossed over from untrained to trained in both your fueling and fitness, it is time to use what you know. You can’t go back to being untrained, yes we tricked you! You will always have this knowledge set of how you SHOULD use your body and how you SHOULD eat. It is now a choice you are making to go either way.
  2. Stay curious about your training. What move have you been wanting to master? Watch some instructional videos and start working on those handstands, pistol squats, and running. This training is preparing you for all endeavors.
  3. Start to notice signs of stress carried in your body throughout the day. Kids, work, traffic, chores, school, plenty of possible stress. When you feel it rise, get up and walk. Get some space and remember you’ve got this. Breathe into it and use your Big 4.

Week 5 Challenges

Reminder: This week on July 1st at 12PM PST, Coach Mel will be interviewing Kirk Parsely. (This interview was pre-recorded so its a zoom watch party)

The interview will cover:

  • The importance of sleep to your CNS, training, fueling, and cognitive function.
  • How to get proper sleep.
  • Circadian rhythm and aging.
  • Hormones and sleep.
  • Longevity and sleep recovery.
  • How to recover properly to encourage deep sleep.
  • How do you know how well you are sleeping?

–>Click Here to To Enter Zoom Meeting<–

Hi Team,

Please register for your last webinar with Dr Gabrielle Lyon, “Master of Muscle Centric Medicine”. She heads up the team at NYC ASH Center of Functional Medicine and has a wealth of knowledge to share with you! Join us, this Tuesday at 11 am PST!! Here is a link to register now.

You have come so far. You have an incredible team of people around you doing incredible and hard things. You have all pushed past your comfort zone and I think you LIKE it. There is a time when self-doubt, insecurity, and depression/ hopelessness get kicked to the curb by being sick and tired of being sick and tired. There is that one time when you see someone running like a gazelle and you remember that they also started somewhere. They started and they didn’t stop. They fought through pain and fatigue maybe even embarrassment to STOP the cycle of disease to be healthy. Maybe that was you when you started? Now you are eating balanced meals, getting rid of problem foods or eating very little of those foods. You are working out every day and can jump rope, do burpees, and even swing around some weight. You are sweating and breathing and frustrated, and exalted, and proud, and in the exact right place.

BOOTCAMP:

The time has come to test your fitness this week. After 4 weeks of intense fitness and strict macro balancing, let’s see if it all works. I would bet that most of you will give this challenge a big thumbs up and HOOYAH to your advancements. Remember to test yourself with the performance standards and modifications of your first PST. This will help you get a true picture of the fitness you have built.

Journal:

  1. Write down 5 things that have gotten better in your life over the past 4 weeks. Share with the Facebook group if you’d like.
  2. Write down 5 things that you have overcome during the last 4 weeks like late night TV, late-night eating, or snacking.

FUELING:

Spin that flywheel this week with a simple adjustment to your protein and fat sources. This week’s aim to reduce and or eliminate fatty red meats such as bacon, sausages, and saturated fats. Try and stick to egg whites, beans, poultry, fish, and tofu for your protein sources.

Why eliminate saturated fat?

One massive reason CVD!

Cardiovascular Disease is the #1 killer in America. There are genetic markers that predispose and make this disease even more deadly for some folks but EVERYONE is at risk, women and men alike. Saturated fats and trans fats increase the levels of cholesterol in your blood. Cholesterol in your blood binds to artery walls and clogs your arteries. Then your body can’t pump blood effectively which has a whole plethora of downstream pathogens and ends in death. This can all lead to heart attacks, strokes, and cancer and are of these are in the top 10 causes of death. Yeah, I would say keep a handle on this type of fat. Lean red meat is ok but should also be kept in check. Be aware and do your best to keep these foods off the daily intake list. Egg yolks can also be a source of saturated fat to keep an eye on. Research is back and forth on egg yolks but supports some intake. Try to cook with egg whites this week as a practice.

Don’t just take my word for it, do your own research and follow the studies. Here is one that I particularly like due to the control elements of the study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/

**It is also important to review study material that has a wide berth of participants and a longer time frame and is heavily controlled. How do you know? Well, this study had 91 men and women without any background of CVD, or lipid issues. It was held for 4 weeks and was randomly chosen. A double-blind crossover study would be better, but as you can see, this has some pretty good criteria. Peer-reviewed and shared or cited articles are also good indicators of well researched and community supported theory.

Mental:

This week you will focus a little more specifically around goals, micro goals to be exact. These are the goals that make your goals happen. These are the pebbles that fill in where your big rocks leave gaping holes and shore up your foundation. What I am trying to say is that goals are weak without the work of micro-goals to support them. Good news is that are easy to make happen. They can be scheduled and fit into tight time frames. If you are trying to lose 10 lbs, your micro goals are to eat less food, the micro goal of your micro goal is to fill less of your plate and chew your food longer. I think you get the picture. Send your swim buddy 5 micro-goals that you are doing each day to achieve your goal.

Your Weekly Schedule:

Monday, May 27th

Training

Be sure to be mindful in movements today. You have a test day tomorrow!

Fueling:

  • Eliminate or drastically reduce your intake of high saturated fat foods including Butter, animal fat, red meat, and hidden fats in dressings and sauces. Please refer to the 6 WEEKS to Cleaner Eating PDF for more substitutions and ideas.

Mental:

Tuesday, May 28th

Training:

Fueling:

  • Post up 5 protein sources that you will relay on this week that are NOT meat-based.

Mental:

Wednesday, May 29th

Training:

Fueling:

  • Eat a full day of block eating and NO animal meat, grains, sugar, or dairy. Post up your plan to Facebook group and your boat crew.

Mental:

  • Revisit your PRINCIPLES today. Make some notes on which principles you may have strayed from and which you are more focused toward.

Thursday, May 30th

Training:

Journal your results and any changes you have been able to make from the beginning until now. Are you using heavier weight? Getting more reps? Able to reduce modified movements?

Fueling:

  • Experiment with your blocks today. Eat bigger block meals at different times then your used to and see how you feel.

Mental:

Friday, May 31st

Training:

Fueling:

  • What have you learned about yourself and your relationship to meat and fat this week? We eat an awful lot of this “stuff” as Americans and having awareness around our fueling is a great start.

Mental:

  • Who in your life could benefit from a fitness program? Who can you invite to train with you and be your swim buddy for 30-60-90 days? Write down 2 names and start to figure out how to bring them into the fold of health and wellness. Enjoy your YES meal this weekend and prepare for a reduction of saturated fat this coming week. Bacon is off the meal plan!

____________________________________________________________________________

Training Tips:

  1. Try a 2-mile walk/run. 1 min running / 1 minute walk or recovery run.
  2. Set your sites on your summer fitness challenge. What is it that you always wanted to do but felt you weren’t physically prepared for? Continue on with our training after the 6 weeks to support your goal. We have several options for your summer camp experience if you so desire.
  3. Try fitness spot drills over the weekend. Wake up and do 100 squats or do 10 squats 10 times a day. Do five burpees when you get that afternoon low energy crash.
  4. Be “weird” about your fitness routine. Don’t be shy when your tribe asks you about your training. Tell them how important this is to you. Letting others know that you believe you have “work to do” on yourself allows them to accept this part of themselves and maybe just maybe you can help change a life!

Fueling Tips:

  1. Fasting. Anyone, anywhere, at any time can enjoy a nice fast. When you sleep at night you are fasting! There’s science behind something called autophagy. This is the biological process of parts of your cells eating its own dysfunctional properties of the cells. Some people call this the fountain of youth and even believe that this process is a great barrier against cancer development. Read up! Fasting doesn’t have to be 24 hours. You can reap these benefits with proper nutrition, exercise and fasting from 6pm until 10am a few times a week. No big deal right? Try it out and report back. This book is a killer tool to use: Eat Stop Eat by Brad Pilon.
  2. Are you recovering properly? How is your supplement list? Do you take any? Which ones? I would suggest a nice little cocktail of Magnesium, Vitamin C, a Probiotic, and if you lack sun exposure get your vitamin D and Calcium too.
  3. Eat 5 vegetables and 3 pieces (cups) of fruit a day! Post in the Facebook group.
  4. Drink 3-5, 8 oz glasses of water a day!

Mental Tips:

  1. Now that you have crossed over from untrained to trained in both your fueling and fitness, it is time to use what you know. You can’t go back to being untrained, yes we tricked you! You will always have this knowledge set of how you SHOULD use your body and how you SHOULD eat. It is now a choice you are making to go either way.
  2. Stay curious about your training. What move have you been wanting to master? Watch some instructional videos and start working on those handstands, pistol squats, and running. This training is preparing you for all endeavors.
  3. Start to notice signs of stress carried in your body throughout the day. Kids, work, traffic, chores, school, plenty of possible stress. When you feel it rise, get up and walk. Get some space and remember you’ve got this. Breathe into it and use your Big 4.

Interview with Catherine Divine on Connecting with Nature.

Relax and turn the wheel that you have worked so hard to spin.

Morning Ritual

Evening Ritual

Fish Bowl Meditation

Week 6 Challenges

Hi Team,

It’s the last week of the Performance Challenge! Now is the time to plan your next steps. What will next week look like for you? How will your fueling change? How will your training change? Hopefully, you will stay the course of the entire 12 weeks of the Bootcamp product, which is yours to enjoy for another 6 weeks!

BOOTCAMP:

You had your first test last week and that undoubtedly was informative. I am SURE each of you had success and are ready to see even more of that. When you enter into a training challenge, such as this or starting up at a Crossfit gym, it takes a few weeks to get ahead of the curve. You all have what it takes now to continue with the habits and knowledge you have gained to take your life to a whole new level.

JOURNAL:

  1. Write down 3 goals that you have moving forward.
  2. Write down a detailed plan of attack for each.
  3. Post this to your boat crew. Include me too, please!

FUELING:

This week we simply sharpen our nutritional swords. The information is within us and we are able to know without a doubt that eating macro balanced meals is a great way to ensure that our diets are fortified with plenty of fruits, veggies, healthy meats and fats. This is so essential to our body’s health and function at a cellular level. We are up against a tainted water supply, polluted air, and plenty of other environmental pollutants that challenge our health on a daily basis. By eating these nutritious and vitamin-rich foods, we build pathways of detoxification and support our organ health to be able to filter out these intruders. Unhealthy fats and sugars grab onto these toxins, store them, and create disease. It is our right to be healthy and we must be diligent with this choice.

Mental:

During this final week I am asking you to do 2 things every day:

  1. Morning Ritual
  2. Evening Ritual

Your morning ritual will be a way that you can get yourself focused, motivated, and excited to enter the new day. If you have been with us for a while, you would have heard us say “ One day, one life!” So if you were to prepare for only one day, the best day of your life, how would you do that? Here at SEALFIT, we do it something similar to this:

MORNING RITUAL: (15-30 minutes)

  • Wake up 30 minutes earlier than you normally do
  • Have a glass of water
  • 5 minutes of box breathing
  • 5 minutes of visualizing your day ahead
  • 5 minutes of yoga and light stretching

You can spend more time on each component if necessary. If you have a big day ahead, you may want to spend more time visualizing how you would like it to go or if you’re feeling a little anxious about your day you may want to do 10 minutes of box breathing to calm your nerves and settle your mind.

EVENING RITUAL: (7-15 minutes)

  • Find a quiet place to collect yourself
  • Do a few rounds of Box Breathing, as much as you need
  • Do a few minutes of the fishbowl meditation to clear your mind
  • Start to slowly go through your day in a mental recapitulation
  • What went well and why?
  • What could you have improved on and how?
  • What didn’t you get a chance to do and why?
  • What went wrong and why?

The last step is very important: let it all go. You have done all you can do and you have identified some things to work on but you know what you want to do to improve your life. Get a good night’s rest and don’t take your problems to bed with you!

Your Weekly Schedule:

Monday, June 3rd

Training

  • Make a 10% increase in your weight or speed today. Post what that felt like.

Fueling:

  • Sharpen the sword of your diet. Start on the path to buying and supporting seasonal and locally grown organic produce. Farmers markets are the way. Many communities also have delivery services that will bring these straight to your door. DO THE RESEARCH today and find your local farmers market.

Mental:

  • Start to work on how quickly you can banish negative thought patterns. When you start to think about fatigue, pain, or resistance, how quickly can you turn that switch off?

Tuesday, June 4th

Training:

Fueling:

  • Post up to your boat crew one food you eliminated that you will bring back into your diet. Will you do something different with the knowledge that you have? If you are cutting something out, how will you compensate for the possible nutrient loss like calcium from dairy?

Mental:

  • Did you have any thoughts that kept fighting for your attention during your meditation? Fears? Anxiety? Write them down.

Wednesday, June 5th

Training:

  • Take a mindful walk of 10-30 minutes. This is a very slow paced walk, even a stroll. Walk as if you are walking your dog and it stops to sniff each bush. Connect your breath and enjoy. You can do this barefoot for added benefit and grounding.

Fueling:

  • Eat in a seated fashion and at full attention of what you are eating today. YES, this means you must take a break during work to eat. Chew each bite 15-30 times and NO TALKING. Hard to do anyway with all that chewing:)
  • Prepare for a perfect block day tomorrow.

Mental:

  • Leave the TV off and your cell phone alone for the entire evening. Enjoy a hobby, take a walk, or read a book.

Thursday, June 6th

Training:

  • Go faster than the last time you did this one. Use lighter weights if you need to in order to go faster.

Fueling:

  • Perfect block day today. Make it happen and post your experience.

Mental:

Please post any final questions for Coach Mel so she can help out in her final office hours tomorrow at 9am PST!

Friday, June 7th

Training:

  • What about your fitness did you enjoy the most over the last few weeks? Lifting weights, cardio, yoga, or body weight? Why?

Fueling:

  • What is your new set of goals moving forward for the next 6 weeks or summer? Share these dietary goals with your boat crew.

Mental:

  • You have spent 6 weeks working on your mental resolve to eat differently and train your body. We even teamed up in new relationships to achieve our goals. Now we encourage you to take these skills home with you. Ask your family if they could agree to a few small changes. Maybe you cook one or two super healthy meals a week. Maybe you invite a family member to a day of outdoor fitness like hiking each week. How can you help your family in non-invasive ways that show them how much you care? Share 3 ways with your swim buddy and get to work.

Training Tips:

  1. Stay on schedule with your BOOTCAMP training. You have another 6 weeks to go. Let this be the base of your fitness each day and build it out and upward from there.
  2. Keep your fitness interesting. Get out in the ocean or lake and swim. Hike up your local trails, try out a jujitsu class or spin. Do something to test out your fitness and keep developing all areas of your physicality.
  3. Don’t get bogged down with work and guilt, get up from your desk and take a 10 minute brisk walk. This will help you stay focused and promote blood circulation to your brain.
  4. Do push ups everyday, and pull ups if you have a pull up bar.
  5. Do 2 minutes of warrior breath BEFORE you move to get your lungs rolling before your muscles do.
  6. Don’t think, just do.
  7. Set goals that you need to continue to train for. Don’t leave your workout up to chance. Schedule it in and stick to your plan.

Fueling Tips:

  1. Don’t buy what you don’t want to eat!
  2. Throw out boxed food, high sugar and processed foods.
  3. Buy small portion sizes of all YES meal type foods.
  4. Meal prep your breakfast and lunch each morning. This could be part of your morning ritual.
  5. Eat bites of snack foods and desserts. Share dessert with your loved one and ALWAYS let them have the last bite:) Have a bite of the mac & cheese but never a bowl. Have 10 chips with salsa, not 30! Have a glass of wine or beer but not 2 or 3. Be a kind and diligent boss to yourself and love yourself even when you eat the whole pizza.

Mental Tips:

  1. Pay attention to your heart rate and your arousal response to stressful stimuli. The office, the news, traffic. When you catch yourself getting worked up, start your box breathing and see how long it takes to get back to your happy place.
  2. Set a timer and notice if you are having good thoughts or negative thoughts randomly throughout the day.
  3. Work on your communication skills and try to do more listening than talking several times a week with different people in your life.
  4. Learn a language or another skill that you have been putting off. Take a quick one month online course.
  5. Plan an immersive team training event or get out and see the world and meet new people.

HOOYAH, HOOYAH, HOOYAH! You are not at the finish line but at yet another starting line my friends. You all can remain in the Facebook forum and continue together for the next 6 weeks to complete the BOOTCAMP program. I will jump on and help out as well. So what is the difference you ask? Well, you will all take the lead now. You will help each other to continue on and prosper without direct emails and weekly guides from SEALFIT. You have all the tools you need to do this on your own.

What if you are not where you planned to be right now? You still have goals to meet? The tools are all within you and around you. This is where you learn to lead your own progress and test yourself. Will you slip? I hope so because nobody is perfect and there are lessons to be learned in having setbacks. Don’t give up! Take a break, take a vacation, try something different but ALWAYS come back to these fundamental skills. The fueling and movement standards presented in these past 6 weeks are the basis of health for all people. Clean wholesome, well-balanced food and pushing, pulling, running, squatting, and moving objects are the elements of our function. Do your best.

Help others in health and happiness and I hope to see you at a SEALFIT or Unbeatable Mind event this year!

Email me with any questions. It is an honor to be of service to you.

Hooyah team!

Coach Mel

WEBINAR REPLAY: Kara Lazauskas, A Titan from THE ROCK’s Titan Games,  Muscle and Physiology M.S., and KOKORO 34 Graduate! 

Webinar 1 Replay with Mark Divine and Coach Mel Sliwka

Mark Sisson Interview

Robb Wolf Interview 1

Mark Divine Interview 1

Catherine Divine Interview 1

Jackie Mulligan Interview

Dr. Gabrielle Lyon Interview 1

Mark Divine Interview 2

Kris Buchanan Interview

Mark Divine Interview 3

Ben Greenfield Interview 1

Ben Greenfield Interview 2

Dr. Gabrielle Lyon Interview 1

Robb Wolf Interview 1