Day 29: Exercise: Weight Training and Competitive Sport

Weight Training and Juice Feasting; Isometric Training in Just Ten Minutes a Day

“Transformation is through the body, not away from it.” – Eckhart Tolle

“Ever since I was a child, I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” – Bruce Lee

Welcome to Day 29!

You are a true champ! The training you are going through right now may be tough at times, but as you approach one month of Juice Feasting, look at how much ground you have already covered.

The information today is incredible.

The First Gem: It is possible to strength train on a Juice Feast.

This is incredible news, because water fasting and traditional juice fasting do not provide the sustenance necessary for strength training: there is not enough food to energize and build muscle tissue. But the Juice Feast provides all the carbohydrates, fats, and protein and calories for you to be able to strength train, if you drink a sufficient quantity of juice – approximately 2000 – 2500 calories per day. There is a caveat, however.

For the first 30-45 days of the Feast, your body is in more of a breaking-down-old-tissue, cleansing mode, and much less in a rebuilding mode, although that is going on. For the first 30-45 days, unless you were a clean machine to begin with, it is less than advisable to do strength training, because you want your body to stay focused more on cleansing and reorganizing, not building. We have placed this file at this point in the Program so that you have two weeks before the middle of the Feast to locate a health club or some weight equipment so that you can begin strength training at that time.

Around Days 45 – 60 you can start turning all that green juice into some hard, strong, sexy muscle! One of my (Katrina) favorite muscle building books for women is Smart Girls Do Dumbells by Judith Sherman-Wolin. It is not a raw/vegan muscle building book, so as soon as one of you writes one, let us know! You can also check out Storm, who is a raw/vegan body builder. Also check out Robbie Hazeley. There are many more inspiring raw vegans out there for any one who is feeling skeptical about strong raw vegans, just google “raw vegan body builders!” It is not necessary to become muscle bound, and indeed you won’t unless you try very very hard, but muscle is the tissue of youth, and will create a healthy hormonal balance in your body among many other things. Anywhere between fifteen to forty five minutes of weights a day is perfect.

The Second Gem: Isometric Training in Just Ten Minutes A Day

We’ve been doing it wrong… well, we’ve been doing it long, that is for sure. What I mean is that long strength training sessions at a gym takes more money, time, commitment, and equipment than is necessary for significantly building and strengthening our musculature.

Enter Isometric Training. Below is an excellent introductory explanation from Power Isometrics by David Nordmark:

If you are looking for a way to get in great shape and get stronger while sculpting your body in the least amount of time, then Isometric Training is for you. Why does this exercise system work so well?

Like many words, Isometrics is derived from the Greek. Iso meaning “equal” and metric meaning “distance”. When we refer to isometric exercise we are talking about an exercise system in which, although force is applied to the muscles, the muscles themselves never contract. Their muscular length remains the same. This is called an isometric contraction and it is the key to this entire course.

Hereʼs how it works.

Any muscle in your body is made up of thousands of muscle fibers of varying lengths and abilities. Some are explosively quick, others posses great endurance, still others are extremely powerful. Any time your body needs to move a muscle, your brain commands whatever muscle fibers it needs to start contracting.

Here is the key point: Your body is very efficient and it only activates the bare minimum number of muscle fibers required. Imagine you pick up a paper cup. As it only takes a few muscle fibers to generate the necessary force to contract the muscle to pick up the cup, that is all that is used. If you go to pick up something heavier like, say, a jug of lemonade, your body will use more muscle fibers. Still, it will never use ALL of them if it doesnʼt need to.

This is the whole principle behind weightlifting. The reason you have to do 3 sets of 12 repetitions when performing a biceps curl is that you are trying to tire out and work ALL of the muscle fibers. So, as you initially start curling, your mind activates only the bare minimum of muscle fibers required. However, as you keep going, those fibers tire and our brain has to activate others to keep going. This process of muscle fibers tiring and being replaced in the task by others continues until (ideally) all of the muscle fibers have been worked. When you reach this point you may find it impossible to perform one more rep. This is called muscle failure in weightlifting and it means youʼve worked every muscle fiber in your biceps.

Now, instead of performing biceps curls with weights, what happens when you work your muscles against each other? Imagine you place your hands together palm-to-palm in front of your chest and you start squeezing as hard as you can. Your brain is getting the message that it is trying to move your right arm leftward and your left arm rightward.

In order to do this it needs to contract muscles in both arms. It starts to do this but because there is no movement, no contraction occurs. How does your brain respond? It keeps recruiting more and more muscle fibers together in an attempt to contract the muscles and move the arms. It has no idea that this is a futile exercise as the arms are acting against themselves! In a way with an isometric contraction you are tricking your brain into using ALL of the available muscle fibers at the same time. This is why it is possible to exhaust ALL of the muscle fibers in 7 to 12 seconds!

This is the secret of the isometric contraction and isometric exercises in general.

The Benefits of Isometric Training

+ No equipment needed

+ Do it anywhere

+ Takes minutes a day

+ Costs nothing, nada, zilch

+ Anyone can do it

+ Applies Tim Ferris’ Minimum Effective Dose to Weight Training

+ Instead of working against the graduated weight of machines, you are working against your body’s own strength perfectly as it is in the moment

+ You can start where you are

+ Isometric Training is a Life Practice you can use the rest of your life, easily

+ Builds healthy hormonal levels in men and women

+ Effective Muscle-building lowers average blood sugar and reduces inflammation

We have provided you excellent resources on learning how to apply Isometric Training to your Life Practices during – or better yet – after the Juice Feast for long-term strength, muscle tone, and overall health and longevity.

Do not underestimate Isometrics as a technique or Life Practice. This is a considerable acquisition in your life, should you apply it.

Final Words on Strength Training and Juice Feasting

Any exercise you do will require more juice, so be aware of that. You are looking at a minimum of 1.5 gallons of juice each day to strength train on a Juice Feast, and you should consult your health practitioner first! Do not overextend yourself at any point in the Feast – the body is always doing a lot of new work, so be aware of that and exercise accordingly under the guidance of a professional.

A diet with plenty of Live Organic Plants provides some excellent nutrients and a healthy dietary context for muscle-building. Much better than what you are about to see at right in the SNL All Drug Olympics (Enjoy…)

Weight Training on a Plant-Based Diet Diet?

So where is the information that we can weight train and build muscle on a plant-based diet? Two fantastic examples are Charlie Abel and Robert Cheeke, who have been in the world of weight training on a plant-based diet for many years.

That being said, our Integral Dietetic perspective suggests that a long-term Vegan or Raw/Live Vegan diet will not function well for most people, weight-training or not.

This has been borne out by long-term Vegan fitness and health advocates: Paul Bragg, Jack LaLanne, John Robbins, Norman Walker, Kevin Gianni, Philip McClusky, Anthony Anderson, Tom Billings, Harvey Diamond, Susan Schenck, Mike Adams, David Wolfe, Chet Day, Daniel Vitalis, Chef Frank Giglio, Dr. Joseph Mercola, and yours truly, David and Katrina Rainoshek.

This may come as a sock in the stomach to your beliefs and desires if you currently are eating a 100% plant-based diet, or are pursuing one with the intention of doing it for a lifetime.

Plant-Based is important for one’s Center of Gravity for healing and health maintenance, but the preponderance of evidence – both cross cultural, personal, and in the community of plant-based advocates – is that a 100% plant-based approach is not turning out to be sustainable or advisable long-term for most folks – even people who have made their professional careers studying and teaching about the value of a plant-based diet for healing. More on this important topic – with data, experience, and perspective, as we move through the 92 Days.

Congratulations on everything you are are learning, incorporating, juicing, healing, considering, sharing, loving…. You are the change we wish to see in the world!

See you in The Green Room!


HUMOR FOR PERSPECTIVE: FEEL 20, NO 40. Whatever your age, you don't need to be 20 years younger. Be the best expression of the age that you are. That is all that matters. We hope you have enjoyed viewing the incredible and inspiring examples of fitness on today's page. Get moving!!!


Theme Music: Rocky Training Montage

Tony Robbins on Focus, Rituals, and Gratitude

How Isometric Training Works

Power Isometrics Training Video. A full training on how to do Isometric Exercises. A Must-Watch for developing this Life Practice!

75-Year Old Bodybuilding Grandma.

"If there ever was an anti-aging pill, I would call it exercise," says Ernestine Shepherd. Behold the breathtakingly magnanimous story of Ernestine, who at the tender age of 71, started competitive bodybuilding. Her true motivational message is to inspire others to exercise and eat correctly.

As Ernestine says, "Age is nothing but a number." So watch this BBC video report and join the revolution -- it is never too late to exercise and feel healthy.


When strength training and Juice Feasting, it is important not only to drink more Green Vegetable Juice as a building food, but also include more high-protein green superfoods, as well.

Our favorites are E3Live, Chlorella, and Spirulina, which are all about 60-65% protein. We suggest taking about 2-4 Tablespoons a day of any one of these, or a 2-4 Tablespoon combination of these three protein powerhouses to build ample muscle during the last 30-45 days of Juice Feasting.

Wade Lightheart: Raw/Vegan Bodybuilder

Robert Cheeke: Vegan Bodybuilder and Athlete

HUMOR: Saturday Night Live: Donuts of Champions

Kevin Gianni interviews Robert Cheeke

Shawn Phillips demonstrates the changes to your body that begin with strength training. He explains how you can renew, reset, and reboot in two weeks with STRENGTH FOR LIFE.

Green Smoothies and Bodybuilding!

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Today’s Downloads

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isometrics for everyone : how to exercise without moving a muscle

By Vic Obeck

Vic Obeck, a former college football player became the Professor of Physical Education as well as the Athletic Director at New York University during the 1960s. A chance meeting at the Institute of Human Anatomy at the University of Rome led Obeck to discover the secrets of Isometric Training.

Pioneering this revolutionary form of training in the US, Obeck published one of the most significant physical culture manuals of all time. How to Exercise without Moving a Muscle is over 90 pages long with dozens of crystal clear photos, and includes sections on training for men, women children and sports.

Ahead of his time Obeck’s opus How to Exercise without Moving a Muscle is essential to overall health and well being, and using the techniques taught in this e-book along with you can get 100% stronger in as little as 90 seconds a day!

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Isometrics Strength Workout Plan

by Todd Kuslikis

This program follows an 8 week plan. There are two different phases. The first phase is 4 weeks long and is designed to get you comfortable with the breathing techniques and the isometrics postures. You will gain strength. More importantly, you will be building the necessary foundation for future growth.

The second phase will require more frequent workouts and greater intensity. The workout sheets will guide you each step of the way.

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By Mike Marvel

On par with the Great Charles Atlas, Mike Marvel lived up to his name and developed a complete course based on the Isometric Training approach . This revolutionary course produced astounding results and now is only available in rare bookstores and at a high price.

Luckily this digital edition contains Marvel’s complete course…. Mike promised his course would transform you from a weakling to a MAGNICFICANT HE-MAN-MUSCLED BODY in Just 10 Minutes a Day – and he delivered.

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muscle control

By Maxick

Originally published in 1910, this revolutionary course features the master of muscle controls complete course for physical development and incredible strength without weights or equipment of any kind!

Maxick, at only 145lbs was the third man in the world to put double bodyweight overhead with a lift of 322 1/2 lbs. An achievement that is still staggering today! In this classic course the Master of Muscle Control describes in detail how you can develop and gain individual control of every muscle in the body and sculpt a flawless physique and superb strength.

This is the very same course that first revealed to many the secrets of the old time strongmen and put them on the path to not only an incredible physique, but staggering strength.

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the amazing samson

By Alexander Zass

Originally published in 1910, this revolutionary course features the master of muscle controls complete course for physical development and incredible strength without weights or equipment of any kind!

Maxick, at only 145lbs was the third man in the world to put double bodyweight overhead with a lift of 322 1/2 lbs. An achievement that is still staggering today! In this classic course the Master of Muscle Control describes in detail how you can develop and gain individual control of every muscle in the body and sculpt a flawless physique and superb strength.

This is the very same course that first revealed to many the secrets of the old time strongmen and put them on the path to not only an incredible physique, but staggering strength.

Online Articles

Free Articles on Isometric Training by Paul J. O’Brien

This Free Isometric Articles section is possibly the most important page on Paul O’Brien’s

Here you will find all the Essays, Training Guides, Exercises and more to help you Build Muscle, Lose Weight, Tone up and get fitter, firmer, faster. Most of the time the stuff I read on Isometrics, Fitness and Weight Loss is either wrong or just dead boring. This isn’t the case here. Each one of these is short and to the point, packed with the highest researched information and the best tips and techniques taken form my experience training hundreds of people and helping them reach their goals.

Every article has been laid out in its own section in a specific order. One essay and guide flows into the next picking up where the last left off and introducing new concepts or explaining something mentioned in the last one in more detail. Read through them in sequence, or skip to whatever takes your interest. Spend time here learning the most advanced and efficient principals and techniques to transform your body.

NEW BOOK: ATHLETE’S EDGE: FASTER, QUICKER, STRONGER WITH VITAMIN D (John Cannell MD). Will Vitamin D Become The New Performance-Enhancing “Drug?”

With release of a report from the annual meeting of the American Orthopaedic Society for Sports Medicine, that low blood levels of vitamin D are more common among NFL football players who suffer muscle injuries, there is no better time to talk about vitamin D and sports with the release of Dr. John Cannell’s newest book, entitled ATHLETE’S EDGE: FASTER, QUICKER, STRONGER WITH VITAMIN D.

Readers will get the instant impression that this fully-illustrated 318-page book will make an impact, not just on individual athletes but also on entire sports the way performance-enhancing drugs did for baseball, but this time, it’s a natural (and legal) molecule that is involved.

How a Plant Based Diet Affects Muscle Mass By S.A Ramratan

A Vegan Perspective on muscle-building…. S.A. Ramrata: I have had a keen interest in diet and exercise for several years. I work out extensively and eat a largely plant based diet. The question I often get is –- “don’t you need more protein, energy drinks, or those “recovery” foods to build muscle?” To be honest, I have never used energy drinks, or packaged recovery foods. I don’t need to. And neither do you. I have found two studies that complement each other that prove this point. A healthy diet based on fruits and vegetables, with enough calories if you want to build muscle, will do the trick. Nothing fancy needed.

The Golden Age of Iron Men: The Online Physical Culture Museum

A Historical Restrospective on weight training, muscle building, and feats of physical strength in past decades going back to the 18th Century. Very interesting and inspiring photos!

Vitamin A: The Forgotten Bodybuilding Nutrient by Chris Masterjohn

You will search in vain through mainstream men’s health magazines to find so much as a mention of the importance of vitamin A to bodybuilding. Yet this nutrient is essential to muscle-building and may be the bodybuilder’s most potent weapon. Vitamin A is necessary for the utilization of protein and the production of testosterone and other growth factors. In fact, one human study, discussed below, found the administration of vitamin A and iron to have results equivalent to the administration of testosterone itself.

Great Books

By Tim Ferris

The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of The 4-Hour Workweek, fixated on one life-changing question:

For all things physical, what are the tiniest changes that produce the biggest results?

Thousands of tests later, this book contains the answers for both men and women. From the gym to the bedroom, it’s all here…

isometric power revolution : Mastering the secrets of lifelong strength, health, and youthful vitality

HIGHLY RECOMMENDED. It appears that this book is available for FREE online reading here:

By John E. Peterson

Isometrics Power Revolution is the most comprehensive and effective Isometrics fitness and training system ever devised, created to powerfully strengthen and sculpt every muscle in the entire body without the risk of joint and spine injury or muscle tears that come with weightlifting.The power of Isometrics training lies in being taught how to perform it correctly. Veteran strength and conditioning coach John e. Peterson shows you precisely how to use Isometrics to reshape your physique and add strength beyond your imagination without ever moving a muscle!

Says Peterson: I ll show you how the most effective Isometric training techniques and exercises that will help you develop lean, perfectly sculpted muscles, shed unwanted and unhealthy weight, and achieve that unmistakable youthful glow without ever having to go to a gym, lift weights, or invest in expensive equipment.

In Isometric Power Revolution, you’ll have fingertip access to:

* A complete and comprehensive training program of the best Isometric exercises designed to strengthen and sculpt every muscle group in your body.
* Hundreds of clear, detailed photos showing every facet of every Isometric exercise-most of which can be performed anytime, anyplace.
* An amazing History of Isometrics that convincingly demonstrates why Isometric Contraction is the most scientifically validated approach to strength training and body sculpting.

By David Nordmark

HIGHLY RECOMMENDED by DAVID RAINOSHEK, M.A. Like many words, Isometrics is derived from the Greek. Iso meaning “equal” and metric meaning “distance”. When we refer to isometric exercise we are talking about an exercise system in which, although force is applied to the muscles, the muscles themselves never contract. Their muscular length remains the same. This is called an isometric contraction and it is the key to this entire course.

By John Cannell

This book covers new ground. After extensive investigation and translation of numerous scientific reports into the English language, author Dr. John Cannell reveals a long-held secret once known only to Eastern European athletic trainers. In the 1960s and 70s, it was called Sunlamp Therapy, and it gives athletes a definitive edge over their competitors, particularly for athletes who train for indoor or winter sports. That vitamin D, the sunshine vitamin, improves muscle tone, muscle strength, balance, reaction time and physical endurance, as well as immunity and general health, is a recent discovery in western medicine. It has application ranging from improved performance of standing armies in the field, to Olympic and every-day athletes, and even seniors who need to avert falls and age-related loss of muscle mass and muscle tone. This ground-breaking book is a welcome addition to our current working knowledge of nutrition and health. Read it from beginning to end.

By Shawn Phillips

Is there a connection between inner development and physical training? Leading strength and fitness expert Shawn Phillips says there is. And his new book, Strength for Life, lays out an integral approach to training both the mind and the body that he believes can lead not only to perpetually vibrant health but also to a more awakened orientation toward all of life.

In this book, Phillips outlines the sophisticated approach to inner and outer vitality that he’s developed over decades as a competitive bodybuilder, spiritual practitioner, and student of integral theory. One of the consistent themes throughout the book is an emphasis on bringing more consciousness to all aspects of our physicality, from nutrition to exercise. Phillips describes his innovative method of “focused intensity training,” which applies the mind-body insights of ancient traditions like yoga and the martial arts to more modern exercise regimes like strength and cardiovascular training. Finally, Phillips reveals what he believes is the most important secret to lifelong strength and ongoing physical transformation—turning one’s practice into the fuel for a life lived in service to humanity.

Media, Films, & Documentaries

Charlie Abel: How to Build Muscle on a Raw Food Diet

Body builder Charile Abel speaking at the first annual OrganicAthlete conference held September 24, 2005 in San Francisco California.

Information about OrganicAthlete is at:

[Audio Interview] Plant-Based Bodybuilding with Robert Cheeke on Raw Vegan Radio

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You’ll Discover:

* How to get started in an exercise program and achieve phenomenal results
* Supplementation–What do you need to build muscle, if anything
* Raw Food Bodybuilding Tips and Tricks
* How to turn your passion into a career

Robert Cheeke, a whole-foods vegan since 1986, has been able to promote vegan bodybuilding on a worldwide stage through articles in FLEX Magazine, Natural Bodybuilding & Fitness Magazine, VegNews Magazine, dozens of other publications, and through his documentaries and websites.

Being a vegan, he feels that he has a positive impact on the environment and society and believes that an animal-free diet is one of the best things you can do for your health. He eats a vast array of natural and organic foods that keeps his body fat percentage low, protein intake high, energy levels high, bones strong, and allows him to put on quality muscle. Founder and president of his own company, Vegan Bodybuilding & Fitness in 2002, Robert also directed and produced an award-winning documentary Vegan Fitness Built Naturally (2005) and was co-director and co-producer of the documentary Vegan Brothers in Iron scheduled for release in 2010. He spends his time traveling around North America speaking at various health, wellness, vegetarian, personal development, and fitness festivals. For more information about Robert please visit

[Audio Interview] Strength for Life with Shawn Phillips

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Fitness maestro Shawn Phillips, author of the new book Strength for Life, recently spoke with EnlightenNext’s Ross Robertson about the unified approach to inner and outer vitality that Phillips has developed over decades as a competitive bodybuilder, spiritual practitioner, and student of integral theory. Here’s an excerpt:

Q: According to your definition of strength, why do you believe it is particularly important for people who might consider themselves “Evolutionaries”—people who are really interested in change and in consciousness and in a deeper level of engagement with their own lives and with the world?

A: Being on the forefront of any movement seeking change…will challenge anyone. It will challenge you, and you need to have a reserve. I think of strength as that reserve and, ultimately, the purpose of strength is to make an impact in your world, not to be a consumer, but to be a contributor. That all comes from a foundation of strength. And if we’re not taking great care of, respecting, and having a positive relationship with our physical foundation, then we’re really short-changing our ability to have an impact, we’re short-changing our energy. We’re not being all that we can be, showing up in our full capacity…. We can have a head experience, or we can have a spiritual experience. But ultimately an integrated body-mind-and-spirit experience is what it’s all about.

[Audio Interview] with Charlie Abel on Raw Vegan Radio

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Charlie maintains a muscular and healthy body with the help of a natural diet. He has found spiritual balance, and shares his tips with us on this exciting show.

The author of The Raw Food Bodybuilding Training Manual, Charlie Abel, 56, of Pahoa, Hawaii, has been interested in health and fitness since first earning the “Personal Fitness” merit badge as a Boy Scout in 1970 because he figured that without health, “you really have nothing.” He has been a bodybuilder since 1974, entering many bodybuilding contests and winning Mr. Sonoma County (California) in 1981 (without steroids).

Charlie has been a Natural Hygienist since 2002, subsisting on a diet of whole, natural raw foods since then. In 1996, he was diagnosed with glaucoma, and doctors told him he would have to be on eye medications for the rest of his life to control it or risk losing his eyesight in that eye. He turned to Natural Hygiene, stopping the medications, and has had no problems with glaucoma since.

Now at age 56, people tell Charlie that he doesn’t look 56, but he insists, “Yes I do look 56—this is what 56 is supposed to look like folks.” His motto is “Health is wealth—invest today.”

Trailer: Kundun (1997)

Praised as one of the best films of the decade, KUNDUN is a motion picture masterpiece directed by five-time Academy Award(R)-nominated director Martin Scorsese. It's the incredible true story of one of the world's most fascinating leaders -- Tibet's Dali Lama and his daring struggle to rule a nation at one of the most challenging times in its history. Powerfully told and set against a backdrop of world politics -- the film's release created an international uproar! Featuring a striking Oscar(R)-nominated score by renowned composer Philip Glass, this extraordinary motion picture has been greeted with both controversy and worldwide acclaim

David Rainoshek, MA: I have placed this trailer here to invite you to watch this film, and remember that in seeking peace in ourselves and the world, we need people who cultivate strength... in body, mind, and soul.

To that end, each of will do well to be aware of as many strong, compassionate, loving, and sure people as we can, to cultivate their best qualities in ourselves.

You can watch Kundun, directed by Martin Scorsese, here on YouTube.

I Am Active

Yoga Camp Day 29! This is what Yoga Camp is all about! With Yoga Camp we ask - what is the point of a rigorous workout if you still are waking up in the morning and looking in the mirror and not loving what you see? I LOVE.

15-Minute FOLLOW ALONG Isometric Bodyweight Workout
(David Rainoshek note: turn down the music after the intro :) )