Warrior Spirit Principles of Holistic Health
Who is this book for: casual exercisers looking to learn how to get more out of their workouts and diet, people tired of diet and exercise that glorifies self-destruction, people who prioritize health but don’t have as much time as they’d like, those with some experience interested in learning more about the technical details of fitness and diet, anyone who wants to be holistically, vibrantly healthy
Who is this book not for: professional athletes, appearance-based fitness enthusiasts (models, bodybuilders), people who want a quick-fix to health issues, people who don’t want to make their health a priority
I believe healthy behaviors are acts of compassion. Diet and exercise should empower us. Workouts should not be contests to see who can beat themselves up more. Diet should not be an exercise in restriction and abstinence.
I also believe that people should know as much as possible about their health, and how to nurture it.
However, nowhere is it written that fitness and health must be easy, reasonable, or conform to the realities of a 9-5 job in our fast-paced world. Luckily, it can, if you know what you’re doing. If you know the basic principles that underlie all health, you could spend as little as 90 minutes a week working out and be in the best shape of your life (which I did while writing this book).
On the other hand, if you don’t know what you’re doing, you could spend 3 hours A DAY exercising and see no results. You could eat nothing but scientifically formulated health food and still be sick and overweight.
It all depends on what you know, and how you apply it.
The Warrior Spirit Health Handbook contains everything I know about health distilled into 6 basic principles, as well as detailed sections on the science behind diet and exercise. It also explains two of the most popular health movements today, CrossFit and Paleo, why they are excellent, and why they might not be all they’re cracked up to be.
It is 112 pages of useful information.
More than anything else though, reading this book will give you a perspective on health, exercise, fitness, and diet that will empower you rather that confuse or discourage you. My aim is not to sell you on my program or make you reliant on information from my website or a trainer. My goal is to give you enough information for you to make your own decisions.
There are also a lot of practical, actionable things in here.
10 Things You Can Do Right Now
Change is hard, but it is also important. To make things as easy as possible, I came up with the 10 things that make the biggest difference in health: the Low-Hanging Fruits. If you did only these 10 things, you’d be in great shape. You can take things up a notch by reading the rest of the book, but these 10 are the minimum effective dose for vitality
It doesn’t take much to have a massive impact if you do the right things.
Pain Free Health
Imagine for a moment a health characterized by compassion, honest acceptance, and understanding of your body. Instead of dragging yourself through another brutal workout, you find yourself eager, light-footed, and energetic at the thought of moving freely and powerfully. Food is a cause for celebration, rather than a source of anxiety. You get stronger, leaner, faster, happier, and healthier everyday, by simply enjoying your life and your body. Oh yeah, and when you do decide to put your body to the test, you leave all those super-intense bootcamp workout junkies in the dust.
Why? Because your body wants to be healthy. It wants to realize its potential, and you just have to let it flourish on its own terms.
That is what this book is about: learning what your body needs to realize its own unique expression of human potential.
In the long journey from weakling pushover to aspiring Ninja, I learned six things that made the difference between 3-hour workouts that accomplished nothing but left me beat up and 45-minute workouts that make me get stronger without disabling me for three days. These aren’t hard and fast rules, but every successful health philosophy I’ve run across operates by these principles.
For some reason, they aren’t taught in the personal trainer courses, and they aren’t in the fitness magazines.
You should know them anyway.
- Be Kind to your body
- Old School is better
- Principle of Adaptation
- Challenge is needed for growth
- Listen to your body
- Being Healthy Shouldn’t Suck
Principles of Diet and Exercise
I provide the reasoning for all of my recommendations in the last two chapters of the book. This is where things get a bit heavy, but I have experienced a tendency in the health, fitness, and diet world to talk down to people. Trainers and health gurus like to maintain a monopoly on their information, so we keep it to ourselves, telling you that it’s too complicated for you to understand.
Well, it wasn’t too complicated for me to understand when I was learning it, and knowing the reasons a low-carb diet works, and the details of when it doesn’t work, made all the difference in my health. So, I’m going to assume you can handle the truth about your own health.
In here you’ll find:
- Detailed information on how the body responds to different kinds of food
- The mechanism of the insulin roller-coaster that will make you gain weight
- The science of strength training
- The science of endurance training
- Explanations of the underpinnings of CrossFit, Paleo, barefoot running, evolutionary fitness
- Advice on creating your own, personal diet and workout program
- Advice on making your diet and workouts fit into a busy schedule
Some Extra Goodies
You also find a workout program for those who have never done a pushup in their life. This is the workout I followed when I was just getting started. It takes less than 15 minutes a day, and will set you up for the more advanced ideas in the rest of the book.
You’ll also find explanations of the theories about why certain foods can cause problems for your health, including wheat, grains, dairy, and soy. I also share some ways to get around the potentially problematic effects of these foods.
Khaled is not your standard personal trainer. He takes a holistic approach to fitness to push his student’s physical and mental boundaries. Khaled sees fitness as a way of improving ones overall health and internal strength, as opposed to trainers who focus on the superficial aspect of fitness alone. Khaled’s eagerness to learn, attention to detail and passion for excellence is incredibly motivating as one of his students. One of the best facets of Khaled’s fitness style is his constant questioning of old, traditional fitness methodology that may not only be outdated but is especially not tailored or optimal for each individual person. I have been grateful to have Khaled as a trainer and as a friend and he continues to inspire my passion for health.
- May, trainee in 2010, Ridgefield, NY
Khaled’s encyclopedic knowledge of training methodologies combined with his saintlike patience makes him an invaluable resource as a trainer. The enthusiasm he shows for each individual’s fitness journey is both rare and contagious. His influence is evident in how I approach my own training goals and I’m a better and smarter athlete as a result.
- Max, trainee in 2010-2011, Trumbull, CT
Khaled Allen knows what he’s talking about. Khaled possesses a relentless drive for perfection and a remarkable talent for self-criticism and correction. The net result of this potent combination is a man who approaches fitness and health not with dogmas but with a data driven program rooted in countless hours of experimentation, observation, and conclusion. Save yourself from wasting time with things that don’t work. Trust what Khaled has to say. He’s already figured it out.
- Bryant, trainee in 2010-2011, Norwalk, CT
I’m not much of an athlete and I’ve always hated running. I wasn’t very strong either, although I had the potential to be. It wasn’t until Khaled started training me that it started to show.
The simplicity of the program he put me on and his promise that I would see results in a month convinced me to suck it up and start weightlifting, despite my aversion to barbells. It wasn’t always easy–I really hate waking up and going to the gym first thing in the morning. Even though I’m his girlfriend I really hated him during most of those sessions. This wasn’t because the program was difficult, but because I really do not enjoy training. But here’s the funny thing: it worked. This straightforward approach of full body movements is the fastest and most efficient way I’ve ever experienced of getting results. I find it just makes sense: your body will look the way it’s supposed to when it’s moving the way it was built to.
Khaled really cares about bringing healthy lifestyles to people. He’s not out to make a lot of money. He’s giving you what he’s learned to be the truth. He stuck with me through those trying workouts and helped me to be a healthier me. I am deeply grateful for his knowledge and teaching.
What about how much I complained? Well, after taking a break due to an injury (from a yoga class, of all things), I found I wanted to go back to the program. The results are just that impressive.
- Anna, trainee in 2012, Seoul, South Korea
Personally, I feel that being healthy is the best way to set a foundation for personal growth and success in all areas of life. This is important, and I wouldn’t share what I write if I didn’t believe it worked.
That said, if it doesn’t work for you, I want to know. If you read the book, apply the principles, and put in an honest effort, and it does not work, I cannot in good faith keep your money. You need to let me know and I will give you a full refund. If you follow the advice in my book, I am confident you will see results in two months, so that is how long you have to feel noticeably more energized, healthier, and stronger before I have to give your money back.
I understand those are subjective feelings, but it’s your health, so it’s your call.
In addition, there’s a more reasonable 365-day guarantee. If you don’t think it’s worth it, you can let me know anytime in the next year and I’ll refund your money. In that case, I would ask that you remove the files from your computer.
I’m not going to lie and tell you all this is easy, but I will say it is worth it.
When I set out to transform myself, I didn’t care if what I had to do was easy, marketable, teachable, or reasonable, or even socially acceptable. I cared if it worked.
In this book, I will tell you what I learned. Obviously, you need to decide if it works for you, and how much of a priority your health is, but I am not going to sugarcoat things to sell you a book. I maintain that anyone, on any crazy schedule or budget, can get in amazing shape if they have the motivation and the knowledge. I did it. I will give you the knowledge. The rest is up to you.
Everything I know is here.
So, if you’re ready to stop hating your body and to let it flourish, if you’d like to learn the simple ways you can turn your health around and take your vitality to the next level of warrior-epic awesomeness, check out my book.
All proceeds from this book went towards fulfilling my dream of training with Erwan Le Corre, the founder of MovNat, the training and lifestyle philosophy that lit the fire under my butt so many years ago. You’ll learn more about how that inspired me in the book. The money I made on this project went into a MovNat trainer certification course, which will give me the knowledge and experience to provide even more holistic, spiritually-fulfilling, awesome-inducing, nature-loving health advice for my amazing readers.
Regardless of whether or not you decide to pick it up, the information on my blog is always there for your benefit, and I hope what I write on health and wellness helps you achieve your goals. Good luck on whatever journey you take.
Khaled Allen (**