TFW SAUGA: Warrior Training

TFW SAUGA Overview

• TFW SAUGA Coaches and Familia encourage individuals to join and bring out the "Warrior Within".
• Optimize the TFW Sauga experience, Handbook should be bookmarked.
• Regaining life control and transformational results means frequent workout.
• Warrior journey at TFW Sauga helps goals and success.

Training Philosophy

• Training for Warriors SAUGA is a results-driven system and community, not a gym.
• Program transforms participants, helping them become better versions.
• Fitness, nutrition, and mindset coaching aims to save and transform lives.
• "Saving lives" means helping professionals/parents bring out their inner warrior.
• Develop resilience, strength, and self-confidence to win in life.
• Army of Warriors provides a fitness family for self-improvement and reaching true potential.

Warrior Way Definition

• TFW Sauga offers a transformation and lifestyle coaching instead of a gym.
• It helps with weight management, reducing stress, and building self-confidence.
• TFW Sauga assists in prioritizing strength training, lifestyle, and growth for life transformation.
• Program transforms from Worrier to Warrior, Whiner to Winner, to THE ONE.
• Dojo means "Path (do) to enlightenment (jo)", from Martial Arts.

Core Values

• TFW Sauga guided by 9 core values for the fitness journey
• TFW Core Values "The Compass" because they guide appropriately.
• Live the values while training
• Being true a true Warrior entails values

The 9 TFW Student Core Values:

• Enthusiasm (From Greece)
  • Spirit fills fire.
  • Bring positivity, joy, and love to everyone.
• Sisu (From Finland):
  • Have persistence and true conviction which allows power and perseverance even when things get tough.
• Overskud (From Denmark):
  • Go above and beyond because there is extra in the tank
• Kaizen (From Japan):
  • Continued self-improvement and to never stop learning.
• Familia (From Mexico):
  • Team, brotherhood, community, friendship, and fun.
• Nächstenliebe (From Germany):
  • Show compassion, empathy, and charity.
• Gameness (From England):
  • Has the courage and discipline to move forward in spite of pain or fatigue.
• Rei (From Japan):
  • Courtesy and respect.
  • Self-discovery and tolerance of others.
• Verdade (From Brazil):
• Truth and honesty.

Phases

• Phase 1: Lifestyle Kickstart
  • Creating healthy foundation phase
  • Trained 3x a week for 12 weeks
  • Fitness feels fun, not feared
  • Energy and mood improved
  • Strength and performance increased
  • Awareness of lifestyle habits( water, nutrition, sleeping)
  • 6-15lbs of dat loss
• Phase 2: Warrior Shred
  • Fat Loss phase
  • Adopted the 4 Days for life philosophy
  • Replaced unhealthy habits with winning routines and rituals
  • Learned how to track food intake Hand-y Version Chart
  • Improved training and nutrition knowledge
  • Change in body composition( healthy body fat percentage)
• Phase 3: Warrior Build
  • Strength & Performance phase
  • Built muscle for warrior performance, mental performance
  • Maintained body composition while eating more food( reverse dieting)
  • Achieved personal records and feats for awhile now
  • Developed new belief system, character traits, and personal growth Increased productivity and capacity to be more
• Phase 4: The Excelsior Warrior Way of Life
  • Forever chasing excellence
  • 4 Days for Life training is standard
  • Stronger immune system by improved circadian rhythm and increased vitamin D from nature
  • Confidence to new experiences
  • Enjoy mental, physical, and emotional transformation
• Awareness and to increase better proximity
  • Decrease proximity of people with negative influence

8 Habits of a Winning Warrior

• Focus on learning/doing habits for results.
• Work on 1-2 habits.

Daily Walking

• NEAT or daily activity burns more calories.
• Daily step count is a large daily activity
• Walking doesn't require recovery
• Helps with fat loss alongside calorie control diet
• Stress reduction
• Aim for 10.000 steps a day

Training

• Train 4 days a week
• Reduces mortality risk by 41%: one to three hours a week of aerobic exercise and one to two weekly strength training sessions.
• Helps with longevity and healthy living
• Contributes to overall health

Sleeping

• Want 6-8 hours per night
• Quality important fat loss
• Sleep deprivation decreases rate of fat loss, cognitive functioning and increased energy intake
• More likely to have an increased energy intake when sleep deprived
• Improving nutrition and sleep is likely to have an impact rather than tiring cardio
• Sleep Health
  • Enables one to take what want and learn from it
  • Easier to recall
  • Capable to apply
  • Fortifies the immune system and helps defend against diseases like heart disease and diabetes
• Poor sleep led to risk of heart attack according to WHO in 14 years.
  • What to eat before sleep impacts it Negative changes to the Microbiome (gut health)
• Serotonin promotes positive mental and emotional health.
• Low levels of Serotonin are related to anxiety depression and insomnia.
  • 90% product in the guy. Made by melatonin.
• Nutrients: Vitamin B6, C, D, potassium, magnesium, calcium, honey, omega 3's (DHA)
• Distrutive Foods: are added sugar, alcohol, coffee
• Beverage curfew:
  • Alcohol can impair sleep quality with high intake nearly 40%
  • Give 2-3 hours for the body to metabolize and drink more water

Hydration

• Drink half your body weight in oz of Water
• Clears metabolic waste in brain
• 2% drop can impair requiring skills
• Triggers daytime fatigue
• Dieting aside for better function
• The water pre-load trick reduces food and calorie intake
  • Has an approximate 13% reduction in mail energy intake
• Implement 500ml pre-load technique to reduce weight loss compared to hypo-caloric diet

Protein

• Eat 0.8-1g protein per lb desired body weight (120g-150g)
• Manages blood glucose, burns fat, regulate appetite
• Protein to first meal leads to overeating
• Building block
• Burn
• Calore when digesting the thermic efffect on food
• Macro reduces amount of belly fat enhances and reduces blood fat levels
• Higher ratio of protein reduces cardiovascular diseases
• 30% calories is good to hit

Other

• Eat 3-5 Servings eat Vegtables
  • Increases Fiber leads to fuller belly
• Establishes eating window of 8-12 hours each day
• Tools
• Figure: ideal Easting Windows
• Adjust lifestyle
• Seferd your results
• Supports Nutrition
• Tracl your goals

Chapter 3:

• Our Objective is to help working professionals and regain over their lifestyle and health
  • Process bringing out the Warrior Within

Health Pillars

• Health piller are priority
  • Each pillar made of 4 Elements

Piller 1

• Training & movement(4D4l + everyday movement)
  • Element1: Strength Training 3x A week
  • Introductions to personal Strength Training Programs
  • Commit to 12 weeks for best
• Element 2: metabolic Conditioning Pay. Training 4 Days for life
  • Sprint Hurricane
  • Energy circuit
  • Cadio Core
• Element 3: warrior Performance Challenges

Standard for Challenge

• Challenges performed through quarter of the year
  • 3 categories of performance challenges
    • Bute: Strength
    • Sisu:Bodyweight strength
    • Kokoro athleticism

Pillar 2: Nutrition Habits

• Warrior 20 Nutrition Guide
• Warrior Shred
• Warrior recipes

Chapter 2

• 2nd Wind Day
• Most important to being a warriors to increase daily steps
  • A great goal to consistently get 8000 to 1000 steps per day
• Level 1: How to Hydrate
  • Keep Full when hunger and cravings
  • Drink Weight
  • Drink 500 ML OF H2o

Habits

• Drink Prior to meals has showd reduce meal 13
• Aviod Liquid Calories
  • Less Filling
• Level 1 Warrior
  • Prefer carbs
• Macro nutrients
• How to look at food and what processes them
• Meals: High quality
• Ports macros that track size
  • Servings
  • Goals

Science of Times

• Meal track eating habits
• People eating a three meal
  • Time is awake
  • Reduce study
  • Period 10 to 12
• Success
• Intermittent improves metabolic function
• Stored body for is more accesible
• Helps create brain cells, makes neurons more
• No diet holds dominion for Stress

Pillars

• Weekely massage or biweekly
• Chronic
• 5 Mintue cold
• In Body
• Element 4 meditattion
• breath work

More Chapters

• Chapter 4: vision and goals
  • The Winning Warrior Away Goal Setting
• E2: core values do Jo compas
• Liifetime Big worksheet E3: Daily Learning
• Students Learn
• Reads 10 Pages A Night
• E4: Gradtude
• Blissfully diasatisified
• It, balance between
• Chapter: positive environement
  • EL; Mentors

Mentors

• E2 Routines And RIvals
• Five Haibts for Shawn Strenvsons
• End of week Start at Finish Line
• Night Bedroutine
• E3 relationships
• E 3: Natural relationship
  • Forers Bathing

Visit Rules

• Arriving at time
• How to use memebrs
• Monthly memberships.
• Paude membership

Benefits

• Weekly mentoring
• Trnasformation Pictures