The Eat Burn Sleep

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<h2 style="text-align: center;">Evening <em>Meditation</em></h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another day of learning.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3 data-menu="">You can include in your thanks:</h3>
<p>Thank you for a good day, and for achieving my various goals<br />
For keeping me on track with my new positive health regime<br />
For keeping me healthy and happy</p>
<h3 data-menu="">You can include in your goals:</h3>
<p>Sleep well tonight and let go of my day<br />
Similar goals for the following day, as you would do in the morning<br />
Forgive myself for my imperfections, I am human, and life is a learning journey<br />
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).</p>


Evening meditation

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<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.</p>


Morning meditation

<p>You’ve completed the Six-Week Reset! Amazing work! But this isn’t the end, it’s just the beginning of a healthier, more vibrant you. Now it’s time to take what you’ve learned and turn it into a lasting lifestyle. Keep nourishing your body, listening to what it needs, and making choices that support your well-being. Progress isn’t about perfection, it’s about damage limitation. Stay committed, trust the process, and keep going. You’ve got this!</p>


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<h1>Movement Guide</h1>
<p>The most important parts of this lifestyle are the food lists and your daily must-dos.</p>
<p>This includes walking. Aim for 8,000 to 10,000 steps a day at a <strong>brisk pace</strong>. Imagine you are late for a meeting. Walking at this speed will increase your heart rate, also known as <strong>Zone 2 Cardio</strong>. Benefits of walking include:</p>
<ul>
<li>helps burn fat</li>
<li>helps lower cortisol levels + reduce stress</li>
<li>increases endorphins production</li>
<li>gentle on joints (ankles, knees, hips)</li>
<li>low impact exercise</li>
<li>improves heart health</li>
<li>improves blood sugar levels</li>
<li>supports brain health</li>
<li>improves sleep</li>
</ul>
<p>For more health benefits, check out the <a href="/the-ebs-method/6wr/lg/walking-guide/" target="_blank" rel="noopener">walking guide</a>.</p>
<div class="expander">
<p>Including movement from the Eat Burn Sleep platform will genuinely support your efforts. The right type of exercise will get your blood flowing, strengthen your muscles, improve your body composition and posture, benefit your digestive system, help with mental wellness, and lower your inflammation levels.</p>
<p>However, there is a trick here. The form of exercise has to be the right type.</p>
<p>What do we mean by that? Let&#8217;s make it simple. How do performance athletes age? Do they outlive the general population? Do they have healthier organs and higher longevity? The answer is no, for a very simple reason: excessive and high-intensity exercise is inflammatory. The body sees any form of pain as inflammation, and Yalda often gets requests from professional athletes to help them with a low-inflammation diet to offset the effects of their profession.</p>
<p><b>Yalda’s Exercise Story</b></p>
<p>During my years of trying to get my ulcerative colitis under control, I would have periods of being unwell. As soon as I felt slightly better, I was desperate to exercise again. I would book a session with a friend of mine who is a personal trainer. He would do what personal trainers usually do, i.e., “push me.” I have a high pain threshold and can’t resist a challenge, so I would do them all, no matter how hard the exercises were. Every single time, without fail, my symptoms would return with a vengeance, and I wouldn’t be able to work out again for a long time.</p>
<p>What became a game-changer in my exercise was when I started focusing on lower-impact workouts, such as Pilates, yoga, and walking. It worked well for me and allowed me to build muscle definition without increasing my inflammation levels. I started attending many more classes, and what I faced then was like returning to square one.</p>
<p>Nowadays, it seems like anything extreme is fashionable. When I started yoga and Pilates around ten years ago, the movement was slow, controlled, and intense. Today, many of these classes are fast-paced, teachers rarely check your form, and how those classes are conducted can lead to injury and inflammation. Unfortunately, that happened to me in March 2016. I was in an Ashtanga class in Miami in one of my favorite studios. As I was in a forward bend position, the teacher came behind me and pushed me on the back so I would go “deeper in the pose.” I suffered a disk bulge between the discs L3 and L4 and had to do months of rehabilitation work. It was utter agony and absolutely depressing not to be able to move my body freely.</p>
<p>I did most of that rehabilitation work myself, knowing precisely what hurt and what didn’t. I strengthened my core, improved my posture, and researched the importance of a strong core for our overall health. I looked further at the link between inflammation and high-impact/high-intensity workouts. Many people ask me how I look after my body composition as I get older and after having had two children and so many health issues. I can assure you that it isn’t by following what’s fashionable and attending the crazy classes I see everybody attend! I go to the gym or work out at home, but I always stick to what I shared with you here. When something feels wrong during a Pilates or yoga class, I do not participate. I basically stick to my guns, and it pays off!</p>
<p>Thanks to that injury, I have devised amazingly effective and straightforward workouts, which I share here. I like to use the word “thanks” here, as I always make the most of negative experiences and turn them into positives. These exercises will help you stand taller, improve your body composition, build lean muscle and a muscular physique.</p>
<p><b>Extra Movement Tips</b></p>
<p><b>USE YOUR BREATH!</b></p>
<p>It is so important to take deep breaths to relax and energize your body! And if you’ve ever taken a yoga class, you know how essential connecting your body to your breath is. It builds self-awareness and helps you tap into your inner strength. Focusing on proper breathing techniques can help you stay energized, get a better workout, and prevent injury!</p>
<p>Here are some breathing guidelines to keep in mind during your next workout:</p>
<ul>
<li><b>Yoga</b>. During yoga, focus on slow, deep, and even breaths. Your inhales and exhales should be long, lasting an equal amount of time as you breathe in and out from your nose. For example, if you inhale for three seconds, focus on making your exhale last the same three seconds.</li>
<li><b>Pilates</b>. With any toning or weight training exercises, you want to exhale on the exertion (when your body is performing the move). For example, if you’re working your abs on the reformer machine, exhale as you crunch and inhale as you lower. For lunges, inhale as you lower and exhale as you come up.</li>
</ul>
<p>The Eat Burn Sleep lifestyle focuses on improving gut health and reducing inflammation. High-intensity exercise is inflammatory and does not necessarily yield results in body composition. This refers to all sorts of classes, not just the HIIT or spinning classes, but also some yoga, barre, and Pilates classes, which are conducted in a way that can be too intense for the body.</p>
<p>Eat Burn Sleep’s movements aid in reducing lactic acid in the body.<span class="Apple-converted-space"> </span></p>
<p>When you perform high-intensity exercise, your body works hard to produce the energy needed. Your muscles need more oxygen than the body can take in, which causes anaerobic respiration and can lead to lactic acid build-up.</p>
<p>Poor dietary habits and chronic stress also cause lactic acid build-up.<span class="Apple-converted-space"> </span></p>
<p>Lactic acid build-up leads to inflammation. This is why you feel ‘swollen’ after a hard workout. Lactic acid triggers an inflammatory response, leading to water leaking out of the capillaries and eventually to water retention.<span class="Apple-converted-space"> </span></p>
<div class="health-fact">
<h4>HEALTH FACT</h4>
<p>Strenuous exercise can be inflammatory as it leads to high levels of cytokines (Suzuki <em>et al</em>., 2002).</p>
<p>Intense exercise works as a stressor during and after its execution, and it can cause inflammation.</p>
<p>High-intensity exercise, especially when performed with reduced recovery periods, induces a persistent dysregulation of the immune system with increased susceptibility to illness. (Cerqueira <i>et al.</i>).</p>
</div>
<p><b>FREQUENCY AND INTENSITY OF YOUR MOVEMENT ROUTINE</b></p>
<p>All the movement videos on this platform are low-intensity and low-impact. They are safe to perform on an anti-inflammatory lifestyle. They will benefit core strength, gut motility, lymphatic drainage, positive mood, bone and muscle mass preservation, and liver detoxification. The more you practice the Eat Burn Sleep movement routines, the more you tune into your body, and the more you will be able to identify your needs. Including the right kind of movement in your lifestyle might not seem significant, but it has magical effects. Put the time in; it is worth it!</p>
<p>You can do 3 to 5 Eat Burn Sleep movement routines (Movement videos or the Grey, White, or Pink series, 20 to 35 minutes) a week.</p>
<p>You can also mix it up by doing the following classes/workouts (max. three times a week):</p>
<ul>
<li>You can do 3 to 5 Eat Burn Sleep movement routines (Movement videos or the Grey, White, or Pink series, 20 to 35 minutes).</li>
<li>You can also mix it up by doing the following classes/workouts (max. three times a week)
<ul>
<li>Traditional Pilates reformer class (not the mega reformers)</li>
<li>Gentle yoga classes (make the most of them by focusing on your breathing, as that’s super anti-inflammatory)</li>
<li>We recommend a maximum of 3 classes per week as they generally last up to an hour. If you want to end a class early because you have reached a point of pain, do not be shy and do so!</li>
</ul>
</li>
<li>Always give your body a day of rest between workouts/classes</li>
<li>If you feel it gets too intense during a class and the teacher pushes you too much, don’t be afraid to stop or slow down. Trainers tend to do that sometimes. We strongly recommend you do the modifications that suit your body to avoid overpush.</li>
<li>Make sure to breathe and exhale properly during your workout</li>
<li>Include a stretching or yoga movement routine once a week to release lactic acid, which can be inflammatory</li>
<li>If you are tired, hormonal, sleep-deprived, or don’t feel like doing a full-blown movement routine, you can also choose a stretching routine or do some gentle yoga for 15 to 20 minutes.</li>
<li>Focus on your muscles while working out. Movements are more effective when you keep your attention on your muscles. Focusing on form and the mind-muscle connection is essential for optimal results.</li>
</ul>
<p><b>DO YOU NEED A PRE OR POST-WORKOUT MEAL?</b></p>
<p>You don’t. Hydrate during exercise and stick to your mealtimes. You can choose from the list of allowed snacks only if you really need one, regardless of whether you are exercising. Yalda often works out before a meal; if she doesn’t, she has a cup of herbal tea and an apple if she feels hungry after her movement routine.</p>
<div class="health-fact">
<h4>HEALTH FACT</h4>
<p>The vagus nerve links the nervous system around our spine to our gastrointestinal tract. Very few people talk about this absolutely crucial link: a healthy back supports a healthy gut and vice versa.</p>
<p>It is crucial to keep a healthy gut for a healthy back and a healthy posture for good digestion.</p>
</div>
<p>We spend much time sitting in front of our screens, computers, desks, or driving. This tightens our hips and creates a rounded upper back. Backbends, hip opening, stretching the Psoas muscles – which run from our lumbar region to the bottom of our pelvis- and strengthening our gluteus muscles are very important to counter those bad habits.</p>
<p>The movement videos on this platform are what Yalda uses to relieve back pain and improve posture and body composition (increase muscle and reduce body fat).</p>
<p>It is essential to stick to anti-inflammatory movement to shed fat. When the body is pushed through challenging workouts, it perceives pain like inflammation, which releases cortisol (the stress hormone). This increases blood sugar levels by releasing glucose into the bloodstream and causes fat accumulation in the body.</p>
<p>We are often overdeveloped at the front of our bodies, while the back needs to be challenged more. As this affects our posture, training our back muscles (particularly the lower back), shoulders, and glutes is crucial. The movement videos on this platform are simple and easy yet highly effective in correcting your posture.</p>
<div class="health-fact">
<h4>HEALTH FACT</h4>
<p>60% of our neurotransmitters are in our digestive system, and 70% in our immune system (GALT- Gut Associated Lymphatic Tissue).</p>
<p>The gut-brain connection is a well-known and established one now. But only some people talk about the gut-back connection. This means a healthy back and posture support our gut, mental wellness, and immune system function. The Eat Burn Sleep approach is all-encompassing because of this BRAIN – GUT – POSTURE – IMMUNE SYSTEM connection.</p>
</div>
</div>


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<h2 data-menu="">Weekly Schedule</h2>

Series & <em>Challenges</em>

<h2>Sports <em>Performance &amp; Recovery</em></h2>
<p>Achieving peak performance isn’t just about lifting heavy—it’s about training smart, staying consistent, and allowing your body to recover effectively. Whether you&#8217;re focusing on building strength, improving endurance, or enhancing mobility, these core principles will help you maximize results.</p>
<h3>The Mind-Muscle Connection: Train with Intention</h3>
<p>One of the most powerful tools in your fitness arsenal is the mind-muscle connection. When you focus on contracting the right muscles during an exercise, you increase muscle activation, improve movement efficiency, and reduce injury risk. Whether you&#8217;re using bodyweight exercises or small weights, moving with control and intention leads to better performance and long-term strength gains.</p>
<h3>Body Composition Over Weight on the Scale</h3>
<p>Your fitness journey isn’t just about the number on the scale—it’s about body composition. Building lean muscle while maintaining a healthy fat percentage improves strength, metabolism, and overall function. Using bodyweight exercises and light weights with proper form can be just as effective as heavy lifting when done consistently.</p>
<div class="health-fact">
<h4 class="health-fact">HEALTH FACT:</h4>
<p>The Power of Rest Days<br />
Rest days aren’t a sign of weakness—they’re essential for muscle repair, nervous system recovery, and preventing burnout. Overtraining can lead to fatigue, decreased performance, and even injuries. Incorporating active recovery, such as stretching, yoga, or light movement, keeps your body engaged while still allowing it to heal.</p>
</div>
<h3>Daily Movement: Get Those Steps In</h3>
<p>Consistent movement outside of structured workouts is just as important. Walking, stretching, and mobility exercises help maintain circulation, reduce stiffness, and support overall recovery. Aiming for 8,000-10,000 steps per day improves cardiovascular health, aids in muscle recovery, and keeps you feeling energized.</p>
<p>By combining mindful training, balanced movement, strategic recovery, and daily activity, you’ll create a sustainable, high-performance lifestyle that enhances both physical strength and mental resilience.</p>


Movement

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