RADICAL HABITS

RADICAL HABITS is a guide designed to help you develop self-accountability habits and build discipline. By focusing on fundamental habits that promote optimal living and functional movement, this program can help you achieve radical results.

At The Collective, we believe in taking the 'less but better' approach. We understand that developing new habits can be challenging, which is why we prioritize simplicity. With RADICAL HABITS, we provide you with the necessary tools and support to make your journey towards success easier and more effective.

As Mark Twain said, "The secret of getting ahead is getting started."  We understand that embarking on a journey towards greatness can be difficult, but we believe that with time, discipline, and consistency, you can achieve your goals.

Step 1: Schedule Your InBody Test

Schedule Your FREE InBody Test

Kickstart your journey with a comprehensive assessment of your body composition. This initial measurement will help track your progress and set realistic goals.

Here's what you need to know before your appointment:

  • Test every 4 weeks under similar conditions to track progress effectively.
  • Maintain the same conditions for each test (e.g., if your initial test was in the morning, continue testing in the morning).

Do's and Don'ts Prior to Testing: DO:

  • Maintain normal fluid intake the day before.
  • Stand upright for at least 5 minutes.
  • Remove socks, pantyhose, jewelry, watches, belts, wallets, and jackets.
  • Warm up for 20 minutes in cold weather.
  • Use the bathroom.

DON'T:

  • Eat or exercise for at least 3 hours.
  • Consume alcohol or excess caffeine for at least 24 hours (a cup of coffee is okay if it's part of your regular routine).
  • Use a shower or sauna immediately before.
  • Use lotion/ointment on your hands and feet.

Bonus Tip for Accurate Measuring:

  • Drink 16-20oz of water 45-60 minutes before your test, but avoid drinking anything within 45 minutes.

Text us to schedule before class.

Text us to schedule before class

Step 2: Commit to the Core Disciplines

Commit to the Core Disciplines

  1. Adopt the "10 Habits for Optimum Health":

    • Follow the essential habits listed below to promote optimal health.

  2. Practice Time Restricted Eating (TRE):

    • Fast for 12-16 hours daily, eating within a 12-8 hour window.

  3. Engage in Regular Activity:

    • Train: 2-4 strength sessions and 1-2 endurance/cycle sessions weekly.
    • Work-In: Daily activities like walking, kettlebell swings, or mobility work.

  4. Healthy Eating Habits:

    • Limit sugar, bread, pasta, and junk food to 1-3 servings per week.
    • Limit alcohol to 2-4 drinks per week.

  5. Embodiment Practices:

    • Commit to daily practices such as meditation, prayer, cold showers, sauna sessions, breathwork, or journaling.

  6. Study and Apply Tools from The Collective Fundamentals eBook:

    • Read The Collective Fundamentals eBook to identify areas of improvement.
    • Learn and apply the insights. [Find the eBook here] and save it to your "books" app or homescreen.

  7. Embrace Our Core Values:

    • WOW: Exceeding Excellence.
    • Extreme Ownership: Commitment to Total Responsibility and Honesty.
    • Contagiasm: Energizing and Inspiring with Enthusiasm.
    • 1% Better Every Day: Embracing Kaizen for Continuous Improvement.

A great way to remember these: WE C1 (pronounced "We See One").

Step 3: Focus on the Process

Focus on the Process

Embrace the Journey:

  • The process is just as important as the destination.
  • Focusing on the process helps us achieve our goals safely and timely.

Adhere to The Standards:

  • Use The Standards as Motivation.
  • Emphasize perfecting your form while reaching each standard and enjoy the process.

Achieve Desired Results with CONSISTENCY:

  • The goal is not merely reaching the destination but also achieving desired results along the way.
  • Continuous consistency is crucial; it is the most important aspect of the process.

By committing to these steps, you will build lasting habits, achieve your goals, and enjoy a healthier, more vibrant life. Let's get started and make every day 1% better!

Implementing Embodiment Practices 🧘🏽‍♂️🧘🏽‍♀️

Incorporate daily practices to enhance mental and emotional well-being. Choose a practice that resonates with you and commit to it to experience the benefits.

Examples of Embodiment Practices:

  • Meditation: Try the Headspace app or watch their series on Netflix.
  • Prayer
  • Cold Showers: 10 seconds up to 3 minutes to practice relaxing in response to a stressor.
  • Cold Plunge: A pool or tub with water temperatures ranging from 53 to 35 degrees for 3-5 minutes.
  • Sauna: Sessions of 20 minutes or more; drink an LMNT electrolyte drink when using the sauna.
  • Breathwork: Try Box Breathing, Crocodile Breathing, Nasal Only Breathing, or Wim Hof Breathwork using the Wim Hof app.
  • Journaling: Record your day, wins, and struggles.

THE COLLECTIVE FUNDAMENTALS

by Luis Galindo

FREE EBOOK

Set Your Minimum Effective Dose

At The Collective, we’ve created simple protocols to guide your fitness journey and deliver real results. Your Minimum Effective Dose is your baseline—your commitment to progress, designed to be both achievable and impactful.

 

The Protocols

• Train + Ride: 2 days strength, 2 days cycling, 1 day mobility.

• Recovery: 60 minutes sauna, 12 minutes cold therapy, 30 minutes red light therapy weekly.

• Nutrition: Whole, unprocessed foods with healthy fats, lean protein, and non-starchy vegetables.

These protocols ensure you’re consistent and see meaningful results.

 

Set Your Own Dose

Choose the days you’ll show up and stick to it. If you hit your minimum, you’re winning. Anything beyond that? That’s just extra credit! You’re building momentum, not self-sabotage.

 

Consistency Creates Results

By committing to your minimum dose, you’ll unlock:

• Strength and endurance without burnout.

• Recovery that keeps you performing at your best.

• Sustainable habits that elevate your energy and vitality.

 

Start small. Stay consistent. See the results you deserve. Let’s raise the bar—together!

Additional Information on TRE for Lean Gains

Time Restricted Eating (TRE) helps burn fat and build lean muscle through a few simple rules:

  1. Fast for 12-16 hours daily.
  2. Eat within an 8-12 hour window daily.
  3. Exercise with high intensity a few times per week, often while still in a fasted state.
  4. Use 5-10g of BCAA (FITSHOT) before or during exercise and/or LMNT electrolyte during/after exercise.
  5. On exercise days, eat 2-3 big meals of protein (meat), veggies, and carbs. Eat your largest meal directly after your workout.
  6. On non-exercise days, eat 2-3 meals of protein (meat), veggies, and fats.
  7. Eat mostly whole, minimally processed foods.

The logic behind this protocol is that the extended fast and fasted workout stimulate fat burning. Research has shown that this protocol can increase blood flow to fat cells, increase concentrations of epinephrine and norepinephrine, slightly increase metabolic rate, decrease insulin, and release fatty acids for energy, creating the perfect storm for fat loss. However, it's important to note that extending the fast for too long could become counterproductive.

After intense exercise, the body is most sensitive to nutrient uptake and subsequent protein synthesis, so we recommend eating a good amount of your food as soon as possible after your workout. On strength training days, meals should include mostly protein, veggies, and carbs (fruits, potatoes). On the other 4 days, meals should contain mostly protein and veggies.

By following this protocol consistently, you can experience fat burning during a long, 16-hour stretch of the day and lean muscle building during another 8-hour stretch, leading to optimal results.

Please note that while this protocol can lead to optimal results, individual results may vary. It's always important to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

"Focus on the process, not the outcome."  "The process is where the magic happens."

"You can’t be a champion if you don’t have a process."  - Dan John