MOVEMENT EVAL.

FOOD

FUEL

SPORTS

EXPOSURE

SCHEDULE FREE CONSULTTRAINING DECK

ENDURANCE

HYPERTROPHY

STRENGTH

BASE MOB

SAFETY

The following 10 workouts will provide good insight into one’s base fitness & movement ability

Great for FUNCTION or testing your friends

MOVEMENT EVAL.

*Specific Order is not that important 

Long list, Good for brainstorming
(Thanks AI 🤖 )

CARBOHYDRATES

 — Preferred Fuel Sources

1. Potatoes
2. Sweet potatoes
3. Rice
4. Jasmine rice
5. Basmati rice
6. Kiwi
7. Bananas
8. Oranges
9. Blueberries
10. Strawberries
11. Dates
12. Raisins
13. Quinoa
14. Honey
15. Maple syrup
16. Sourdough bread
17. Ezekiel bread
18. Whole grain bread
19. Oatmeal 
20. Granola

— Alternative Sources

21. Whole wheat pasta
22. Regular pasta
23. Couscous
24. Farro
25. Barley
26. Bulgur
27. Corn
28. Peas
29. Beans
30. Lentils
31. Chickpeas
32. Black beans
33. Kidney beans
34. Acorn squash
35. Butternut squash
36. Beets
37. Pineapple
38. Mango
39. Apples
40. Pears
41. Brown rice
42. Wild rice
43. Whole grain cereals
44. Popcorn
45. Whole wheat tortillas
46. English muffins
47. Bagels
48. Granola
49. Figs
50. Blackberries 
51. Grapes
52. Watermelon
53. Cantaloupe
54. Peaches
55. Plums
56. Cherries
57. Apricots
58. Pomegranate
59. Coconut water
60. Fruit juice

— Performance-Specific Carbs

61. Dextrose
62. Maltodextrin
63. Gummy bears
64. Sports drinks
65. Energy gels
66. Pretzels
67. White bread
68. Low-fiber cereal
69. Corn flakes
70. Rice Krispies

⸻

FATS

1. Extra virgin olive oil
2. Grass fed beef
3. Salmon
4. Sardines
5. Mackerel
6. Trout
7. Herring
8. Walnuts
9. Macadamia nuts
10. Almonds
11. Pistachios
12. Pecans
13. Chia seeds
14. Flax seeds
15. Hemp seeds
16. Olives
17. Pasture-raised eggs
18. Natural peanut butter
19. Natural almond butter
20. Cashews
21. Brazil nuts
22. Hazelnuts
23. Pumpkin seeds
24. Sunflower seeds
25. Tahini
26. Sesame seeds
27. Dark chocolate
28. Avocados
29. Bison
30. Whole milk dairy
31. Greek yogurt
32. Cottage cheese
33. Cheese
34. Coconut
35. Coconut milk
36. Coconut cream
37. Tofu
38. Tempeh
39. Edamame
40. Duck


FUEL

*Specific Order is not that important 

Long list, Good for brainstorming
(Thanks AI 🤖 )

 — Lean Protein

1. Whey protein isolate
2. Whey protein concentrate
3. Hydrolyzed whey
4. Egg whites
5. Whole eggs
6. Chicken breast
7. Turkey breast
8. Lean fish (cod, haddock, pollock)
9. Tuna
10. Salmon
11. Shrimp
12. Elk
13. Bison
14. Pork tenderloin
15. Ground turkey
16. Skyr
17. Cottage cheese
18. Casein protein
19. Sirloin steak
20. Venison

— With flexible fat

21. Ground beef
22. Ground sausage 
23. Whole eggs
24. Ribeye steak
25. Flank steak
26. Top round steak
27. Lamb
28. Sardines
29. Mackerel
30. Trout
31. Tilapia
32. Halibut
33. Scallops
34. Crab
35. Lobster
36. Edamame
37. Tempeh
38. Tofu
39. Soy milk
40. Kefir

— Complimentary & accessory 

41. Black beans
42. Kidney beans
43. Pinto beans
44. Navy beans
45. Lentils
46. Split peas
47. Chickpeas
48. Soybeans
49. Quinoa
50. Seitan
51. Pea protein
52. Hemp protein
53. Mixed plant protein blends
54. Pumpkin seeds
55. Sunflower seeds
56. Chia seeds
57. Flax seeds
58. Nutritional yeast
59. Amaranth
60. Buckwheat

— “Not so bad” fuel

61. Oats
62. Ezekiel bread
63. Whole wheat bread
64. Brown rice
65. Wild rice
66. Barley
67. Farro
68. Bulgur
69. Corn
70. Green peas
71. Potatoes
72. Sweet potatoes
73. Brussels sprouts
74. Spinach
75. Mushrooms
76. Broccoli
77. Asparagus
78. Avocado
79. Almonds
80. Pistachios

— Misc

81. Cashews
82. Walnuts
83. Pecans
84. Hazelnuts
85. Peanut butter
86. Almond butter
87. Tahini
88. Coconut
89. Rice milk
90. Oat milk

FOOD

SCHEDULE FREE CONSULT

Some sports may count for multiple elements based on intensity & duration  
 
*Scoring is approximate, don’t need to be neurotic about it*

(For any sports not listed, just assume the closest and most appropriate element for programming purposes)
 
Water💧= 1,500 per 60 min
Walking
Cleaning
Fishing
Archery
Bowling
Billiards
Horseback riding
Yardwork
Pickleball

Earth 🌎 = 3,000 per 60 min
Distance run
Distance ride
Swimming
Hiking
Rowing
Backpacking
Golf
Dance
Skating

Air 💨 = 5,000 per 60 min
Soccer
Basketball
Tennis
Ultimate frisbee
Lacrosse
Surfing
Volleyball
Softball
Skating

Fire 🔥 = 10,000 per 60 min
MMA
Wrestling
Sparring
Pitching
Skating
Sprinting
Swimming
Racing
Football

SPORTS

You’d be surprised how many low hanging energy points you can earn daily…

Just sayin 🤷🏻‍♂️ 

(PPM - Points per Minute)

Cryotherapy - 150ppm
- 2:30-3m & uses extremely cold air. Like a reverse rotisserie chicken 

Cold plunge- 600ppm
- 1-3min soak under 55 degree water

Cold shower- 300ppm
- 30s-3m rinse with as cold of water as you can manage (usually between 60 to 70°)
 
Sauna- 100ppm
- anything above 150°

Environmental- 10ppm
- Refers to intentional exposure with little clothing defense
- Cold must be at or below freezing
- Hot must be at or above 98°

Red light- 100ppm
- refers to full body red light but local also counts for half points

Grounding- 10ppm
- Refers to intentional time spent on the ground (not punishment)

Direct light- 10ppm
- Refers to intentional direct sunlight







EXPOSURE