WIXLIB

RAPID BIOHACKSFOR EXCEPTIONAL HEALTHYOUR MASTERCLASS WORKBOOKWITH BEN GREENFIELD1

WELCOME TO YOUR MASTERCLASS WORKBOOK5 Tips to Get the Most Out of This Masterclass1. Print this workbook before the Masterclass so you can take notes as you listen.You can also download and type directly in the workbook to save paper.2. Review the contents of this workbook before the Masterclass so you knowwhat to expect, and you can best set aside private time before, during, and afterthe Masterclass to complete the activities.3. You can pause the Masterclass video to take notes or fill in the blanks byclicking on the video screen.4. Think of how you can quickly implement the secrets revealed in this sessionto increase the quality your life.5. During the Masterclass, use the dedicated space on the right column to writedown ALL interesting new ideas and inspirations you get while listening - thatway you won’t lose the most relevant information to you.2

WHAT TO EXPECTTable of Contents1. PRE-MASTERCLASS EXERCISE . 4 Set your intentions before the Masterclass.2. SELF-ASSESSMENT QUIZ . .5 Assess your current health and fitness levels with this self-assessment.3. RAPID BIOHACKS FOR EXCEPTIONAL HEALTH . .6-8 Section 1: The 5 Biggest Myths Section 2: Practical Fitness Strategies Section 3: Exercise Demonstration4. TEST YOUR KNOWLEDGE . 9 Solidify your learning after the Masterclass by completing a quiz.5. REFLECTION . . 10 The right question can spur your unconscious mind to feed you the right answers.6. STUDENT STORIES . . . 11-13 Read what other people are saying about Ben Greenfield.3

1. PRE-MASTERCLASS EXERCISEStart with IntentionWrite down and set your positive intentions here. What are your intentions forjoining this Masterclass? What do you hope to leave with?4

2. SELF-ASSESSMENT QUIZAssess your current health and fitness levels with this self-assessment. How trueare these statements to you?Rate yourself on these statements on a scale from 1 to 10.(1 - least true; 10 - most true)Rate 1-101. I feel robust, vibrant, and full of energy most of the time.2. I have a very healthy and balanced lifestyle.3. My body feels and looks strong and healthy. I am often told Ilook younger than my age.4. I do the right kind of exercises, and the right amount.5. I am fully satisfied with my current weight, my appearance,and my posture.6. I believe I can easily maintain fitness as I age.7. I actively do various types of physical activities to achievecomplete fitness.Use this space for additional notes.5

3. RAPID BIOHACKS FOR EXCEPTIONAL HEALTHFollow along the Masterclass and fill in the blanks. You can pause the video towrite down your answers or take notes on the right. Click on the video to pauseand unpause. But pay attention, because you cannot rewind!1. The 5 Biggest MythsNotesLie #1 : At a certain age we can't be .Fact : Not only is this possible, it is necessary to maintain ourgiven the rise of rates.Lie #2 : The are weak.Fact : Sarcopenia ( loss) is not a destinedcondition, we can maintain as we age.Lie #3 : We need to spend hours .Fact : We can achieve health, fitness, longevity, and beauty with lessthan of exercise per week.Lie #4 : We can look good without .Fact : Fitness, , Longevity, and need to gohand in hand.Lie #5 : Doing one type of is enough.Fact : There are five to achieve complete fitness.The five specific parameters of fitness:1) Strength and2) Muscular and Anaerobic Capacity3)4) Efficiency5) and Recovery6

2. Practical Fitness StrategiesStrategy #1Efficiency: Your ability to turn your body into a machine.The steps are:1. fasting2. Light, easy, zone (10-20 minutes)3. - contrast shower (5 minutes)Strategy #2:-to-Muscle Mass Ratio: You want the sweet spot of having enough musclemass to , but enough strength to move .One of the best strategies is training.Use the space below for any additional notes:7

3. Exercise DemonstrationPreparation Tips: PAUSE the Masterclassby clicking on the video screen to preparefor Ben’s super slow push-updemonstration. Make sure you are in a quiet and spacious place where you can focus and followBen’s instructions. Do a little stretch before starting the exercise. Trust in your capabilities. Beassured the exercise will be simple. Take a deep breath. And remember to focus and consciously think about each ofthe muscles you try to target during the exercise.Notes:8

4. TEST YOUR KNOWLEDGEComplete this quiz after the Masterclass to solidify your learning.1. What are the 4 Key Behavioral Strategies in health and fitness? Why do they alwaysneed to go hand in hand?2. Why is it not enough to only practice one type of physical exercise?3. What are the steps to turn your body into a fat-burning machine?4. Why is super slow training one of the best strategies to achieve the sweet spot ofstrength and muscle mass?9

5. REFLECTIONThe right questions can spur your unconscious mind to feed you the rightanswers. So ask yourself (Use an extra piece of paper if you need to).1. Imagine – what would you do if you could live over 100 years old, healthy andvibrant?2. How will your life change once you start having a healthy lifestyle?3. How can you contribute more to your family, relationships, yourself, and communityif you achieved the balanced level of fitness, health, beauty, and longevity?4. What is the one thing you can do right now to show your commitment to improvingyour health and fitness?THANK YOU for joining Ben Greenfield’s Masterclass!To take your health and fitness to the next level, visithttp://go.mindvalley.com/longevityquest for infoon Ben’s remarkable program to implement theblueprint for longevity in your life.10

6. STUDENT STORIES“I now feel more healthy on many more levels than just fitness”[.] I use [Ben’s] information to transform my life, but also tohelp my clients. He provides information that is easilyimplemented into your lifestyle, and that challenges you tothink about your health and move beyond your current level,by challenging your fitness and beliefs. I have implementedseveral changes to my diet, supplementation, workoutroutines and tried new things based on Ben’s guidance, andall have had great results. [.] After implementing hisexercises and switching to barefoot running [.] I no longerhave any lower back pain.This is so important to me as I realized that chronic back pain could have limited me severelyin my profession and in my active lifestyle. Although I was fit and active before discoveringBen, I now feel more healthy on many more levels than just fitness. He has helped me put thepieces together to make me a more well-rounded, holistically healthy person. Thanks Ben!” Christine BuckleyPresident, Washington Chapter of the Barefoot Runners Society“I lost over 100lbs, identified 2 major health issues and cured3 others”I was sitting in a doctor’s office: 51 years old and I weighed340lbs.The doctor told me, there was no doubt that weshould set up Bariatric Bypass Surgery and that I was grosslyMorbidly Obese. A year later I had lost over 100lbs,identified 2 major health issues and cured 3 others. Yes,CURED. I treated the root cause and of my GERD, IBS, andAcid Reflux AND completed a triathlon. 2 1/2 years later Icompleted Ironman Canada (2.4 mile swim, 112 mile Bike,26.2 mile run) in 14:35. Today Ben continues to coach mewith the goal of Kona [.] and to be competitive within myage group and with Ben’s guidance it will happen. Jim McIntoshhttp://www.aintdoneyet.net11

“Ben has been pivotal in changing my lifestyle and helping meachieve my fitness goals”Ben has been pivotal in changing my lifestyle andhelping me achieve my fitness goals, as well, as improvemy overall health. [.] I had significant lower back andhip pain on my right side that prevented me fromrunning or completing any continuous movement forover 10 minutes. After [.] following Ben’s exercises [.] Ireduced my hip pain. I am now working up to intervalfast walking/jogging increments, and I was able tocomplete the Echo Triathlon at the sprint distance thissummer, where I came out of the water 3rd and finished12th overall in my age division.I have attached my race picture from that! [.] I am hoping that I will continue to progresson that and I continue to use Ben as my motivator and guide for eating properly. ThanksBen! Julia Kyte, Seattle, USA“I’ve changed my diet tremendously and learned more recoverytechniques along the way”[.] I’ve changed my diet tremendously and learned morerecovery techniques along the way. I’m also a PE teacherand I’ve been able to incorporate many fitness variablesinto my course curricula. I’ve seen my classes get intobetter shape and learn to appreciate physical fitnessmore. Kids these days do NOT want to run, and I’ve beenable use different ways to help them condition. [.] Thanksfor your advice and guidance! Eric Hisaw, teacher12

“Simply the best biohacker!”A precious resource and source for my health andtraining.I highly recommend you follow his blog and all hispublications. Oltello Salvador, Vittorio Veneto, Italy“When anyone asks me: If you could only could have one resourcefor all things health, fitness and beyond what would it be?Ben Greenfield!Ben has changed my life in so many areas. I am thankful Ihave found him. I am grateful he uses his gifts for others Matt High, OhioTo take your health and fitness to the next level,visit13

THANK YOU for joining Ben Greenfield’s Masterclass! . training.I highly recommend you follow his blog and all his publications. Oltello Salvador, Vittorio Veneto, Italy “When anyone asks me: If you could only could have one resource for all things health, fitness and beyond what would it be? Ben Greenfield! Ben has changed my life in so many areas. I am thankful I have found him. I .