Spiritual/Mind Advancement, Food and Exercise.

FOODS THAT RAISE THE ENERGY LEVEL OF THE BODY. 1. Fresh fruits e.g. orange, grape, papaya, water melon, apples, banana, pear, cherries, et cetera. 2. Fresh vegetables e.g. carrots, cucumber, garden eggs, cabbage, lettuce, broccoli, et cetera. 3. Root tubers e.g. irish potato, sweet potato, yam, coco yam. 4. Beans, lean/white meat, fish with scales, eggs, honey, olive oil, brown rice, ofada ice, garri, yam powder, wheat meal, wheat bread, unripe plantain, local soups, onion, tomato, ginger, locust bean, garlic. (never mix garlic with ginger). 5. Cook, roast, steam, and grill your foods. 6. Eat only when hungry. 7. Eat fruits on an empty stomach or first thing in the morning. 8. Eat one fruit at a time. 9. Consume your major calories in the morning and afternoon. 10.Raw vegetables are best eaten last for for/with supper/dinner. 11.Avoid late night bingeing (excessive eating or drinking). 12.Constantly maintain a positive attitude! FOODS THAT DROP THE ENERGY LEVEL OF THE BODY. 1. White

MONDAY. 1. 30 Deep Breaths. Skipping (with jump ropes) 1000 repetitions. 3. Upper & Lower Body Standing Stretches (standing-slight back-bend, side-bend, left & right trunk tilt hold, forward trunk bend or head to knee, deep closed legs squat hold, deep wide legs squat hold, glutes stretch, quads stretch). Hold each stretch for 3 sets of 8 repetitions, that is 24 counts. TUESDAY. 1.30 Deep Breaths. 2. Push-Ups 16 repetitions. 3. Squats 16 repetitions. 4. Deeps (use a strong chair) 16 repetitions. 5. Bulgarian Squats 16 repetitions. 6. Leg Rows (in push-up position) 16 repetitions. 7. Forward Leg Lunges 16 repetitions. (Repeat exercise 2. to 7. 4 times, that is 5 sets). 8. Floor Stretches (Lay face down- upward trunk lift hold, ankle hold heels pulled to buttocks chin-up hold, ankle hold trunk lift heels pulled away from the buttocks, hands held up above the head chin up knees locked double leg raise hold, Lay face up- double knees hugs, spine stretch (both knees kept close to