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SEALFIT

BOOTCAMP
TRAINING JOURNAL
The Entry Point To Creating
a SEALFIT Life
of Health and Wellness

[Link]
© 2011–2017 SEALFIT
[Link]

ALL RIGHTS RESERVED. This book contains material

protected under International and Federal Copyright
Laws and Treaties. Any unauthorized reprint or use of
this material is prohibited. No part of this book may
be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photo-
copying, recording, or by any information storage and
retrieval system without express written permission
from the author/publisher.

Foreword��9
Introduction by Mark Divine�� 13
Chapter 1: Ready for Bootcamp?�� 19
Chapter 2: The 10 Domains of SEALFIT��25
Chapter 3: The Mental Toughness Mission�� 31
Chapter 4: SEALFIT Fueling for Performance and Optimal
Living��35
Chapter 5: Maximize Results with Bootcamp�� 51
Chapter 6: SEALFIT Bootcamp Workouts�� 61
Bootcamp Schedule�� 63
[Workout #1] Integrity�� 65
Integrity Workout Journal ��71
[Workout #2] Courage��75
Courage Workout Journal �� 79
[Workout #3] Commitment:�� 83
Commitment Workout Journal �� 89
[Workout #4] Discipline �� 93
Discipline Workout Journal ��97
[Workout #5] Stamina ��101
Stamina Workout Journal ��105
[Workout #6] Honor �� 109
Honor Workout Journal �� 113
[Workout #7] Motivation�� 117
Motivation Workout Journal �� 121
[Workout #8] Balance�� 125
Balance Workout Journal �� 131
[Workout #9] Intensity ��135
Intensity Workout Journal ��139
KOKORO YOGA WORKOUT��143
BOOTCAMP Hip Mobility��145
BOOTCAMP RECOVERY YOGA��149
Bonus Chapter: 8 Weeks of SEALFIT Bonus Workout #1�� 155
SEALFIT #1��156
SEALFIT #2�� 157
SEALFIT #3��159
SEALFIT #4�� 160
SEALFIT Resources�� 163
8 Weeks to SEALFIT Program��165
Unbeatable Mind Program��167
FOREWORD

By Tommy Hackenbruck,
Crossfit Games Champion

T
he first time I met Mark Divine was at his SEALFIT Kokoro
13 camp in 2010. I was brought in with a group of elite
CrossFit athletes and I literally had zero idea what I was
getting into. The experience was described to me beforehand
as “a couple days of bootcamp style training”. If you’re not fa-
miliar, the Kokoro crucible is over 52 hours of rigorous, nearly
non-stop training, and you don’t sleep at all. The only breaks
you get are to eat, change out of wet, sandy clothes, and oc-
casionally for a brief lecture by Coach Divine. Well, needless
to say, I was shell-shocked and my goal quickly became to just
survive the experience. Occasionally, I was able to implement
some of Coach’s mental toughness strategies like breath control,
positive self-talk, and visualization, but these moments were
few and far between as the main goal was just making it to the
next break. It wasn’t until the final hours (we’d all been awake
for over 50 hours at this point) that I experienced my “a-ha”
moment. We were running along the beach and had to sprint
up and down every staircase along the way. There were what
seemed like hundreds (probably less than 10, haha) of staircas-
es, and each one had at least a thousand (ok, probably 60 or
so) steps. I was toward the back of the pack and thought I was
giving it my all. At that moment, a coach came up behind me
and said “Tommy, I just want you to go as hard as you possibly
can to the top; don’t think about anything else.” In my mind, I
thought I was already going my hardest but I decided to give

Forward | 9
it a shot. I pushed a little harder, and then a little harder still,
and pretty soon I was in the front of the pack, staircase after
staircase. By the top I thought I might pass out, but by the time
we reached the next one I was energized and ready to attack it!
That moment changed my life, and I realized my 20x potential.

The lessons learned from that experience have greatly shaped

the person I am today in so many ways. Initially, I took on the
experience hoping to gain an edge as a competitive athlete,
but I had no idea that the tools I gained would help me as a
husband, father, business man, and coach. It’s amazing to be
able to reset my scattered mind with a few minutes of box
breathing, to successfully negotiate a business deal because I
set goals and visualized a successful meeting, or to be present
and calmly lead a team of athletes to success in a chaotic,
stressful athletic event. In the past seven years I’ve seen some
of my biggest triumphs in business, life, and athletics, including
helping start two separate businesses that are currently having
record breaking years, winning the CrossFit Games Affiliate
Cup in 2012 and 2013, and as also including a few massive fail-
ures. I can honestly say that I’ve applied the mental toughness
principles found in SEALFT training, and those principles have
made the difference in achieving success, and also made the
difference in being able to overcome the failures.

The fundamentals of Coach Divine’s teachings are so powerful,

and a big misconception today is that you have to do something
crazy like attend a Kokoro camp to learn them. This could not
be farther from the truth. Since 2010, I’ve stayed involved in
the SEALFIT community and had the pleasure of seeing others
unlock these secrets through classes I’ve held at my own gyms,
and also by interning at other SEALFIT camps. I’ve seen ex-
tremely unfit people, who are overweight, out of shape, older,

SEALFIT BOOTCAMP | 10
younger, etc. all be able to use these basic principles and start
to develop their own mental toughness in training and in life.
Physical training is tough but it can be scaled and modified for
all abilities; the truly valuable adaptations happen between the
ears, in our minds. I’m so glad Coach Divine has developed this
SEALFIT Bootcamp because I truly believe it can help millions
of people who are ready to make a significant change, but
don’t currently have the elite fitness for a Kokoro camp and
just need a place to start. Remember that all transformations
take time and discipline, and try to have fun with this training
because you’ve gotta enjoy the journey if you want to reach
the mountain top! HOOYAH!

Forward | 11
SEALFIT BOOTCAMP | 12
INTRODUCTION

By Mark Divine, Founder of

SEALFIT

M
ost people know the Navy SEALs through movies and
television shows, which depict uber-tough, smart, and
disciplined special ops warriors who can solve any
challenge, save the world, and get the pretty girl all at the same
time. While this is largely true, few wonder how these warriors
got to be the way they are. Were they born ripped with a k-bar
knife in their teeth? I know I wasn’t. Was it the special training
they received since age four, like the Russian specially-select-
ed Olympic kids? No, not that either. Or maybe they are part
of a super secret military program that snatches orphans with
uncommon superpowers and trains them at an underground
facility, unleashing them on the unsuspecting enemy as the
need arises? Nope. The secret is…drum roll… that they trained
better and harder than others to earn the right to be a SEAL, to
“wear the trident”, and represent America at the pointy edge
of the military spear.

I went through SEAL training in 1990 and did not have the benefit
of SEALFIT Bootcamp or other published Advanced Training
program to draw from. I used the old method of trial and error,
and fortunately I tried and erred with enough methods of train-
ing that I got through the training with flying colors. The key to
my own training was integrating the mental development tools
I learned through the martial arts, Zen, and sports visualization
along with the arduous hybrid physical training. In other words, I

Introduction | 13
trained for the known and the unknown, physically and mentally.
I was prepared because I spent enough time becoming better
prepared at all levels than my peers. Of the 185 men who started
my SEAL training class (BUDS 170), only 19 graduated. I was
number one, otherwise known as the “honor graduate”, which
was quite an honor indeed and I did not take it for granted.

Years later I felt a strong urge to teach other SEAL candidates

what I had learned about physical and mental toughness. The
training I shared with those candidates, what would eventually
be come to known as SEALFIT, has had an enormously pos-
itive impact on their success graduating from BUD/S (over a
90% success rate), and as a result the SEALs have begun to
integrate some of our innovative training methods. But the real
joy, and inspiration for this program, came when I opened up
SEALFIT to anyone willing to work hard and be open to new
ways of thinking and training. Since that moment in 2007, the
SEALFIT coaches have trained thousands in these methods
with extraordinary results. Warriors, athletes, CEO’s, students,
entrepreneurs, and Moms have all become much stronger not
just physically, but also mentally, emotionally, and spiritually.
This is the result of the integrated nature of SEALFIT’s innova-
tive program, and the personal developmental side-effect of
training together with a team dedicated to growth.

In 2012 I published 8 Weeks to SEALFIT, which became a NYT

Bestselling fitness book. In it we profiled our “Operator WODs”
(Workout of the Day). These workouts challenged people
like never before, showed them that hard work was fun, and
led to not just physical but character evolution. The SEALFIT
training program prepared the athletes and warriors from all
backgrounds for our 20X and Kokoro non-stop crucible events,
where they tested their mettle. Though I really enjoy training

SEALFIT BOOTCAMP | 14
the select group of super fit and extreme athletes, I was dis-
appointed to discover that so many others thought they were
not ready for SEALIT, or never would be. It was not for them,
preferring to stick with P90X, CrossFit, or their local bootcamp
program. I knew we could do better… after all even I started
my own training with a simple bodyweight interval program.
Everyone must begin their evolution in physical and mental
toughness training from where they are today, and I knew a
program was needed that would meet people at their current
starting point, take them to the next level, and beyond.

SEALFIT Bootcamp is that program.

You will soon see that the functional and hybrid nature of this
program is unrivaled in its ability to get you extremely fit, without
risk of injury or burnout. It is extremely fun and rewarding,
with an emphasis on developing the “body-mind” as a holistic
system while also incorporating the SEALFIT character traits of
integrity, courage, commitment, discipline, stamina, honor, mo-
tivation, balance and intensity. The only tools you will need are a
pull-up bar, a sand bag (optional), a set of dumbbells, a box, and
a jump-rope. No complicated barbell Olympic lifts, dangerous
moves, or exercises that make you feel completely inadequate
are included. SEALs rely on the basics, drilled relentlessly, to
dominate their enemies. You will do the same with SEALFIT
Bootcamp. It is the mental training built into the program that
makes it so unique and fun… you will literally be able to blow
through mental barriers, feed the courage wolf, turn your breath
into success, and control the inner dialogue so that you can win
the workout, or any mission you take on, time and time again.

You have made an exceptionally good choice to embark on this

journey with SEALFIT. Our coaches are a part of your team,

Introduction | 15
and we stand by to support you along the way. Remember, a
journey of a thousand miles begins with a single step, and your
first step is WOD #1, integrity.

Let’s do this. Hooyah!

– Mark Divine

SEALFIT BOOTCAMP | 16
Introduction | 17
SEALFIT BOOTCAMP | 18
CHAPTER 1

Ready for Bootcamp?

Y
ou have just stepped off the bus to bootcamp. You heart
is racing, and you wonder if you have what it takes. We
are here to tell you that… YES you do! So get ready to
rock your world and change the way you train.

This book will give you the background data and it is meant to
be your companion (besides your training partner or team!) as
you get “SEAL FIT” over the next 3 months. This book, and the
program videos available at [Link]/bootcamp, will
guide you on a journey that will transform your body and mind.

You will need to commit at a deep level to start this program,

then stay focused and determined for the duration in order to
succeed at the level we have planned for you.

Before jumping in we want you to check into your “why” for

doing SEALFIT Bootcamp. Your success will depend upon
maintain that deep connection to why you have found yourself
here in the first place. Are you committing to this just to get
into better shape? Or do you also want to become the best
person you can be? Do you desire to transform your life pos-
itively and in a serious way? These are all solid “why” reasons
to commit to Bootcamp… but it is up to you to know your why.
We recommend that you choose a why that comes from a deep
intrinsic drive and not some external reason, like looking good
for the summer beach. Ultimately in those tough moments
when you will want to quit or not give your best effort, your

Chapter 1: Ready for Bootcamp? | 19

why will propel you to success. You simply cannot let yourself,
your family, your team, or the SEALFIT tribe down!

What is my ‘why’?
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SEALFIT BOOTCAMP | 20
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Chapter 1: Ready for Bootcamp? | 21

SEALFIT Bootcamp Oath

I commit to completing SEALFIT bootcamp by

date __________________.

I will ask ______________________ to be my

accountability swim buddy, and I will not let them
or myself down.

I will honor my body, my mind, and my team. I

will train with integrity, humility, discipline, and
commitment.

I will develop strength, stamina, endurance, du-

rability, work capacity, and mental toughness, in
a balanced manner. And I will have fun doing it!

Day by day, in every way, I will get better and

better… I will never quit!

Signed: _________________________________

Date: ___________________________________

Hooyah!
Chapter 1: Ready for Bootcamp? | 23
SEALFIT BOOTCAMP | 24
CHAPTER 2

The 10 Domains of SEALFIT

T
he Ten Domains of Mastery are fundamental to all phys-
ical fitness. These ten skills define the way you act in
performance. I call these the Ten Domains of Mastery.
You can use them to grow no matter who you are or where you
start on the journey. I find it very helpful and interesting to look
at these skills in a non-physical way as well. Imagine your life
with more Endurance, Strength, Stamina, Power, Balance and
so forth on a mental, emotional, or even a spiritual level.. Let’s
explore these domains briefly:

1. ENDURANCE: One of four foundational skills. All other skills

depend on it. You must develop this and the other three foun-
dational skills first. At the physical level, you develop endurance
when your body makes a habit of going long, in distance or
time, powered by your extremities. A long run, ruck, hike, swim,
row, or bike ride constitutes an endurance event. These events
rely on oxygen as fuel. People often refer to them as “cardio”
because endurance trains the cardiorespiratory system to be
more efficient. At the mental and emotional level, endurance
means that you develop the capacity to stay at a task for the
long haul. Getting a black belt, finishing college, and becoming
a SEAL all take mental and emotional endurance. It requires
mental, emotional, and spiritual endurance to raise a child or
provide hospice care for a parent. You must master this critical
skill to live life well.

Chapter 2: The 10 Domains of SEALFIT | 25

[Link]:The second foundational skill. This is your ability to
overcome resistance. At the physical level you’ll reap many ben-
efits from good strength training. In the words of my strength
mentor Mark Rippetoe: “Strong people are harder to kill than
weak people, and more useful in general.” I agree. But failure
at most things is rarely the result of physical weakness alone.
The stronger you are mentally, emotionally, and spiritually, the
more successful and inspired you will be to maintain that overall
strength. Why? So you can be more useful and have more fun
in life, of course!

[Link]:The third of the foundational skills. This allows you

to overcome resistance, time and again. Pick something up or
get hit—again, and then again. If you can do this gracefully for
an extended period of time, you have stamina. Mental stamina
is associated with resiliency and your ability to maintain focus
in the midst of chaos and fatigue. Emotional stamina is the re-
siliency that comes from bouncing back quickly from setbacks.
Clearly you want to train this skill.

SEALFIT BOOTCAMP | 26
4. FLEXIBILITY: The fourth and final foundational skill, and
the one often overlooked in training. In physical movements it
leads to fuller ranges of motion, efficiency, and the avoidance
of injuries. “Semper Gumby” is the term we used in the SEALs
to express developing a flexible attitude so we could ebb and
flow with the changes that occur in fast paced environments.
Look around you. Fast-paced environments are the new normal.

5. POWER: The ability to overcome resistance explosively, such

as lifting 250 pounds. You can view physical power as strength
speed. How fast can you accelerate a load from a dead stop to
overhead? You can develop it with ballistic movements such as
kettlebell swings or dumbell training You develop mental power
through concentrated focus on a task while accelerating your
learning of the skills associated with that task. Emotional power
develops when you connect with your heart and leverage the
power of a team. Expressed in a crisis, this skill is often viewed
as leadership.

6. SPEED: The rapid repetition of low-resistance loads. Most

people don’t need to be Speedy Gonzales, but developing speed
leads to more confidence. It’s useful in certain situations. You
can increase your running speed by accelerating the cycle rate
of picking up your feet and putting them down. Pose Method©
running is effective at developing speed with less energy output
([Link]/videos). Mental speed means you can take
appropriate actions quickly because you’ve learned to discern
truth and apply it rapidly to your decisions. Decisiveness requires
clarity of thought and dexterity in communications.

Chapter 2: The 10 Domains of SEALFIT | 27

7, 8, 9, and 10. ACCURACY, AGILITY, COORDINATION, AND
BALANCE: You develop the final four domains as the result of
neurological adaptation to practicing skills. Another way is to
go outside and play in the real world—functional training. On
mental, emotional, and spiritual levels, these last four domains
are crucial for elite performance.

SEALFIT BOOTCAMP | 28
Chapter 2: The 10 Domains of SEALFIT | 29
SEALFIT BOOTCAMP | 30
CHAPTER 3

The Mental Toughness Mission

W
ith SEALFIT Bootcamp, we will rely on four key skills
to train mental toughness to develop your fortitude,
resiliency and mental focusing skills. The SEALs use
a version of these same skills, so you are in good company. This
may be the most important chapter in the book so come back
to it often to review the principles. More detail can be found
in the SEALFIT Online program or at one of our epic SEALFIT
events. Not only will these four tools ensure success in training,
but they will become part of how you approach every other
challenge or goal in your life. It is critical to understand that
these skills must be both understood AND practiced. You will
begin practicing them immediately and we will drill them re-
lentlessly during training. Just as with physical workouts, the
more you train these four mental toughness skills, the more
you’ll improve and the easier they become. Don’t blow these
off; they are a game changer!

BOX BREATHING

Begin to take control of your breathing. Later, this will allow

you to control fear and stress and maintain a calm body and
mind. SEALs call it arousal control. Simply start by exhaling all
the air from your lungs, then breathing slowly into your belly
through your nose to a count of 4. Hold your breath to a count
of 4. Then exhale through your nose to a count of 4, expelling
all the air at the end. Finally, hold your lungs empty for a count
of 4. The 4–4–4–4 count is a box, hence the name of this drill

Chapter 3: Mental Toughness MIssion | 31

“Box Breathing”. Do this exercise before your training for at
least 5 minutes, and if you have time, again after your training
session. This skill is the most important to master and will allow
the other three skills to be learned with ease.

POSITIVE INTERNAL DIALOGUE

What you say to yourself matters… a lot. But monitoring and

changing internal dialogue can be quite difficult because our
minds are so full of, well, junk and negativity! Our patterns of
thought show up as a running internal dialogue that can be
pretty deeply rutted. It is estimated that we have up to 40,000
thoughts a day, and 80-90% of them are the same as yesterday.
Yikes… time to fix that. This skill comes after the Box Breath-
ing training, where you begin to pay attention to your thought
patterns when you are in the quiet moments of breath training.
Then you begin to interdict negative thoughts and override
them with positive thoughts. You will get ample training on this
during the workouts, guided by your SEALFIT coach.

VISUALIZATION
What you see in your mind’s eye will eventually come to pass,
in some form or another. So if you visualize failure, you will fail.
But if you practice visualizing winning, or the perfect body, or
success with any goal, then you will have a ton of confidence
and momentum toward making those goals a reality. With
Bootcamp you will learn to rehearse your training session and
the movements in your mind through visualization techniques
before you begin. In the SEALs we called this “dirt diving” the
mission.

SEALFIT BOOTCAMP | 32
GOAL SETTING

There are a ton of courses and books on effective goal setting,

so we won’t get into that here. However, the SEALs look at
goals as targets, and note that the easier you make the target,
the more likely you are to hit it! Makes sense doesn’t it? So we
will pare down our targets to the smallest movements that will
lead to major success, one target at a time.

Having carefully set goals fuels focus, direction, and momentum.

When facing a monster challenge like the SEAL Hell Week, or
even the lesser challenge of SEALFIT Bootcamp, it is import-
ant to focus only on the micro-goals. You can digest bite-size
chunks of an elephant long before swallowing the whole thing
at once. So take a minute or so before your workout to select
your micro-targets.

Chapter 3: Mental Toughness MIssion | 33

SEALFIT BOOTCAMP | 34
CHAPTER 4

SEALFIT Fueling for

Performance and Optimal
Living

I
t is important to realize that everything you are and will
become is dependent upon how you move, think, AND fuel
your body. If you don’t focus on your nutrition and make small
incremental changes to improve it, you are putting your future
at risk and certainly degrading your energy and performance
potential. SEALFIT Fueling is a solid and practical fueling plan
that will support your training for life.

SEALFIT subscribes to a modified Paleo and Whole Food plan. In

short, we want you to eat wholesome fats and meats (assuming
you are not a vegetarian, but if you are these rules still apply,
you will just need to find other healthy sources of protein), and
whole food carbohydrate sources from fresh vegetables and
fruits. Protein sources include lean meats such as fish, poultry,
and wild game, but also many legumes and vegetables are a
solid source of protein. Complex carbohydrates from whole
food sources such as leafy green vegetables, nuts, seeds, and
fruit. Perhaps the most valuable macronutrient, one that is
crucial for optimal brain health but which has erroneously been
demonized the last fifty years… is good fat. This fat should
come from meats, nuts, and oils. Please avoid at all costs the
standard store-bought, packaged, processed foods, especially

Chapter 4: SEALFIT Fueling for Performance and Optimal Living | 35

those that include grains and starches. Dairy and legumes need
to be tested on your system, and should be avoided if they
lead to inflammation. The only caveat to the packaged food is
some of the newer upstart companies that understand proper
nutrition and are creating viable and tasty alternatives to the
junk peddled as food in the past. Examples include Ample Meal
([Link]) and KNOW Foods ([Link].
com), which makes bread without any grains whatsoever. Here
are a few tips to make your fueling plan more palatable:

The 80–20 Rule

SEALFIT athletes and warriors tend to be adventurers, on the

go and often in remote places. It’s tough to eat the perfect meal
while staying in a tent on Denali or even at home with the folks
over the holidays. Sometimes an MRE is all there is, and boy,
will it taste good. I propose an 80–20 rule. Stick to the SEALFIT
fuel plan 80 percent of the time, then for the other 20% of the
time don’t sweat it; eat what you have. Your metabolism will
be firmly rooted in a performance, fat-burning mode with the
consistent 80% adherence, so that the occasional grain or sugary
food will be quickly compensated for. However, we guarantee
you will feel lousy when you eat the junk!

SEALFIT BOOTCAMP | 36
Avoid Fueling Burnout

You’ll be working harder than the average person with this

program, and strict high protein, low glycemic diet can lead
to glycemic burnout. To avoid that, cycle more carbohydrates
into your plan after workouts, and ensure lots of variety. Good
options include fruit, or a wrap with veggies, rice and beans.
But take note that rice, beans, potatoes and other starchy carbs
should be eaten sparingly (your 20%) and avoided for the bulk
of your fueling.

Be Wholesome and Mindful

I’m sure by now you have heard your fair share of information
on eating farm raised, free range, organic foods. This is not only
a great choice for your own wellness but also for the wellness
of the environment. It is no secret that big business cattle and
dairy ranches are some of the biggest environmental polluters.
Spend a little extra and avoid all the additives, hormones, and
fattening agents that are present in commercial meats. The
same goes for the fruits and veggies. Splurge a little on the
good stuff that hasn’t been chemically sprayed and genetically
modified to withstand an atomic bomb.

Chapter 4: SEALFIT Fueling for Performance and Optimal Living | 37

Subtract to Add

We have a program called 6 Weeks to Cleaner Eating which

proposes elimination of select foods so you can ascertain the
impact of that food on your system, then a phased re-intro-
duction in a more balanced manner. Here are some tips that we
have learned over the years to help you build self-awareness
around what you eat:

1. Keeping a food journal side-by-side with your training journal

helps track the effects of your fueling on your training, es-
pecially when starting out.
2. Eliminate sugar and junk food, including any highly-pro-
cessed crud laden with additives and preservatives (sugar,
soda, high-fructose corn syrup, MSG, aspartame, etc.).
3. Remove grain-based products from your diet 80% of the
time. As mentioned, grain-based products include cereals,
breads, and pastas. Replace these foods with more fresh
vegetables, seasonal fruits, nuts, and seeds. Make sure that
you enjoy the taste of your replacement choices! Otherwise
you’ll pine for the days when you used to eat food that
tasted good.
4. Eliminate cow’s milk and highly processed cheeses and
yogurts. If your health is fine and you don’t have any nega-
tive responses to dairy, it’s okay to reintroduce whole milk
(20%of the time, remember the 80/20 rule?), raw cheese,
and minimally processed, high-fat yogurt later on. You may
even learn to like coconut and almond milk, among the other
wonderful Paleo-ish products popping up these days.

SEALFIT BOOTCAMP | 38
5. Eliminate most starches and legumes (white potatoes, corn,
beans, etc.). Use vegetables and seasonal fruits as your
primary sources of carbohydrates, including sweet potatoes.
Rice is also okay on a 20%limited basis.
6. Remove processed vegetable oils. Instead use olive oil for
low-heat cooking and coconut oil for higher heat cooking.
Avocados are an excellent source of good fat, as are walnuts
and almonds.

Chapter 4: SEALFIT Fueling for Performance and Optimal Living | 39

Here is a journal to track your fueling
for the next 2 days:
Time Day 1 Day 2
Breakfast

Snack

Lunch

Snack

Dinner

Snack

SEALFIT BOOTCAMP | 40
Some questions to ponder about your
current fueling habits:

1. What food would you consider your guilty pleasure?

2. What do consistently eat that is great for you?

3. Do you eat to prepare your body exercise or just because

you’re hungry or it’s time to eat?

Chapter 4: SEALFIT Fueling for Performance and Optimal Living | 41

4. Do you feel you eat too much? Too little, or not properly?
How so?

5. Are you overweight? Have you been overweight before?

How long?

6. Are you a picky eater or an everything eater?

7. Have you ever tried a diet – such as Paleo Diet, Zone,

Weight Watchers or Atkins Diets? How did it go?

SEALFIT BOOTCAMP | 42
Please review your answers and a consider 3 ways that you
can improve your fueling:

Chapter 4: SEALFIT Fueling for Performance and Optimal Living | 43

The Plan Details

We have laid out a simple and effective fueling plan that you
can follow as a companion to your training plan. You may have
heard that “abs are made in the kitchen” and we believe this
is partly true. However, we know you will be stronger, faster,
and healthier with an effective plan for fueling your body-mind
system.

We have broken this plan down into your essential macro nu-
trients, and have also incorporated a quick intermittent fast
as a way to reset your system each week. The system reset
we have included, is in the form of an intermittent fast from
5pm Sunday Night until 8 am Monday morning. Coach Divine
intermittently fasts five days a week from 7pm until 10am the
next day. He finds this helps him remain in fat burning mode,
and he generally needs less solid food than most, in spite of
his rigorous training regimen.

Here are some rudimentary portion standards to help make

life easy:

Per meal - Breakfast, Lunch, and Dinner.

Protein: The size and thickness of your palm or as many eggs

as you can hold in your hand.

Vegetables: As many non-root or green veggies as you can fit

on your plate. If you prefer root veggies, 1 small potato or 1 cup
of carrots per meal. You can add plenty of the other veggies
as well.

Fruit: A fist size portion , limit 2 portions total per day.

SEALFIT BOOTCAMP | 44
Fat: a couple sources / servings per meal. 1 serving is a TBSP of
butter or oils, 1/2 Avocado, or a small handful of nuts or olives.

Pre workout snack: Fats and protein

Post workout Snack: Protein drink, Ample or snack with protein

and carbs.

The chart below includes some foods in each of the categories to

help out your planning. You will notice a few fruits in the Veggie
category - those fruits are all you can eat at each meal. And a
few Veggies are in the fruit category because they should be
eaten in lesser portions. The proper portions of each food you
should eat during your meals is included in the chart as well.
Women may want to drop 1 or 2 units of Protein and Fat a day
and men may want to add 1 or 2 units of Protein and Fat. This
is dependent on your goals and your physical output. For in-
stance, on a rest day you may want to drop a portion of protein,
2 portions of carbs, and a portion of fat. On a big training day
you may up your protein, fat, and carbs a bit.

Chapter 5: Maximize Results with Bootcamp | 45

Protein (P) Veggies: Eat Fruits (Fr) Fats (F) STUFF (S)
all you want!
(V)

Red meat, 1 oz Green Leafy Bananas, 1 Coconut oil, 1 Pasta, 1cup

small TBSP

Poultry, 1 oz Peppers pears and Olive oil, 1 Rice, 1 cup

apples, 1 TBSP

Fish, 1 oz Broccoli and grapes, 1 cup Seed oils,1 Bread, 2 small

Cauliflower TBSP pieces

Shellfish, 1 oz Cucumbers Berries, 1 cup Veg oil, 1 TBSP Tortillas, 2

Pork, 1 oz Zucchini Peaches and Butter, 1 TBSP Boxed food,

and summer plums, 1 1/2 a serving
squash

Nuts, 1/2 oz Mushrooms kiwi, Ghee, 1 TBSP Juices, 8 oz

pineapple,
coconut, 1 cup

Eggs, 1 Onions and Oranges and Nuts and nut Alcohol, 8 oz

Garlic Grapefruit, 1 butter, 1 TBSP

Beans, 1/3 cup lemons and Root Veggies: Cheese, 1 oz Sweets, 1/2 a
limes serving

Protein beets and Avocado , 3 Chips, 1.2 a

Powder, 1 oz carrots, 1 cup TBSP serving
or 1

Sweet or Crackers, 5
white potato, 1
small

Beans, 1 cup Bagel, half

SEALFIT BOOTCAMP | 46
Time Sunday Monday Tuesday Wednesday Thursday Friday Saturday
(intermitent
fasting )

Fuel 1 ( 6-8 PPFrF PPFrF

am)

PPFrF PPFrF PPFrF PPFrF

Fuel 2 ( 8-11 PF PF PF PF PF PF
am)

Fuel 3 ( 11-1 PPVVFS PVFFS PPVVFS PPVVFS PPVVFS PPVVFS PPVVFS

pm)

Chapter 5: Maximize Results with Bootcamp | 47

Fuel 4 ( 1-3 Fr F PVFFS Fr F Fr F Fr F Fr F Fr F
to put together your proper fueling regime below:

PM)

Fuel 5 ( 3-5 PPVVS PVFFS PPVVS PPVVS PPVVS PPPVVS PPVVS

pm)
This second chart is a quick guide using the above food groups
Here is a sample one week fueling plan designed and implemented
by our SEALFIT Coaches:

Day Meal 1 (8-9 am) Meal 2 ( 1 pm) Meal 3 (3pm) Meal 4 (7pm)

1 • 3 eggs • Chicken • Chicken • Steak

• 1/2 Avocado • 1/2 Avocado • Handful of • 1/2 Sweet
• 1 Apple • 1 cup veggies Almonds Potato
• 1 cup Veggies • Side salad with
Balsamic
• vinaigrette

2 • 3 eggs • Pulled pork • Chicken • Grassfed Beef

• 2 pieces of • 1 Apple with • 1/2 Avocado • Steamed
bacon almond butter • 1 cup Veggies Veggies
• Cup of berries • Brown rice

3 • 3 eggs with 2 • Chicken • Cobb Salad • Tuna

oz. chicken • 1/2 Avocado including: • Quinoa
• 1 Apple with • 1 cup veggies • Turkey, tomato, • Steamed
Almond butter bacon, Veggies
• hard boiled
egg, avocado,
• balsamic
vinaigrette

4 • 4 Pieces of • Ground Turkey • Chicken • Grassfed Beef

Bacon with: • 1 Apple with • Steamed
• 3 Sausage • Bell Pepper, Almond Butter Veggies
• 1/2 Avocado onion, 1/2 • 1/2 Sweet
• 1 cup fruit Avocado. potato

5 • 3 eggs • Cobb Salad • Pulled pork • Steak

• 2 pieces of including: • Mixed Fruit • Brown Rice
bacon • Turkey, tomato, • Handful of • Steamed
• bowl of berries bacon, hard Almonds Veggies
boiled egg,
avocado,
balsamic
Vinaigrette

6 • 3 eggs with • Chicken • Ground Turkey • Tuna

ham • Handful of with: • Quinoa
• 1/2 Avocado Almonds • Bell Pepper, • Steamed
• Cup of Fruit • 1 cup Veggies onion, 1/2 Veggies
Avocado.

7 • Ham • Pulled pork • Chicken • Steak

• 2 Sausage • Mixed Fruit • Guacamole • 1/2 Sweet
• 1 Apple • Handful of • Cooked Potato
Almonds Veggies • Aide salad with
Balsamic

SEALFIT BOOTCAMP | 48
Chapter 5: Maximize Results with Bootcamp | 49
SEALFIT BOOTCAMP | 50
CHAPTER 5

Maximize Results with

Bootcamp

T
his sections will provide you with a few pointers as to
how you can get the most out of your experience and
see the best results from your training.

Timing your workouts

It is really important that you schedule your daily workout time.

Writing it in your planner or putting in your digital calendar and
making it as important as any other meeting or time block is the
key to consistency. It might take a little trial and error to figure
out what time of the day is best for you. The SEALs train first
thing in the morning, and we find that a good routine as well
because the onslaught of distractions throughout the day can
get in the way of training later in the day. Knocking out your
WOD after your morning routine provides tremendous momen-
tum and positive energy to carry you through your day. If the
morning doesn’t work for you due to kids or work schedule, then
try to get your workout done during your the lunch hour. This
is also an excellent time to train -when everyone else is stuffing
their face you are getting busy and improving yourself! You can
easily brown bag lunch or skip lunch altogether because you
will be fueling more often. See chapter four for tips on fueling
for performance and life.

Chapter 5: Maximize Results with Bootcamp | 51

Training after work has some risk. First, your willpower is deplet-
ed, so it is easier to justify skipping it or slacking off. You may
need some fuel and mental drilling to get prepared to rock it.
Having said that, if you had a stressful day physical training is
a good opportunity to bleed off that stress and go home more
balanced for your family. Second, your late training may nega-
tively impact your sleep and recovery. You will want to pay close
attention to your sleep and avoid elevated cortisol levels. See
[Link]/online for information on sleep and recovery.

Pre and Post WOD routines

Make sure you round up your equipment before you begin and
prepare your training space for the movements. Set up your
water bottle, towel, equipment, and queue up your video (as-
suming you are using it) so you are ready to move as soon as
you hit the start button.

We recommend athletic attire that is loose-fitting and makes

you feel comfortable. Don’t worry about impressing anyone…
simple WOD or board shorts and t-shirt, or yoga pants and t-shirt
are good to go. Layer up if working in a cold environment, and
remove a layer as you get heated.

Make sure to notify your team or family that you’re going to get
after it and not to disturb you unless it is an emergency. These
training sessions require focus and concentration… you will not
be mindlessly grinding yourself down on a treadmill or going
through the motions on some odd machine. This training is all
about you moving your body through full ranges of motion with
proper form, so you need to be focused and on your game! Avoid
checking your texts, social media, or email during the WOD… in
fact why not just leave your phone in the other room or your car.

SEALFIT BOOTCAMP | 52
After your WOD, calm down with the post-workout stretch
or yoga and Box Breathing exercise. Then mentally review
the session, noting what went well and what you can improve
upon. Journal your results and insights, looking for the win in
the session. Then reset your sights on the next training session,
or your next goal and move on! Conquer your targets one at a
time with these pre and post routines.

Fuel for success

Please ensure you are fueled up and hydrated before you start
training. Your fueling needs will vary depending on your workout
time, but we suggest you have a small meal with protein, fat and
healthy carbs and hour or so before training. Coach Divine will
have bulletproof coffee and an Ample meal ([Link].
com) to jump start his morning routine and workout. A banana
with some peanut or almond butter is a nice option for a small
pre-training snack.

It is equally important to have fuel ready after your workout. It is

risky to just wing it because you may end up eating something
off of your plan. Prepare a healthy re-fueling snack, a protein
shake or an Ample and get it down within 20 minutes of fin-
ishing your training. This is necessary to give your body the
nutrients to repair the muscles without catabolically recruiting
from your own tissues. Also your brain is fueled by fat and uses
up to 40% of your total energy stores, so getting some fat into
your system is important. Again, a protein or ample shake, hard
boiled eggs, some baked or boiled chicken, or even some form
of nut butter will help keep you on track. See chapter five for
more detailed information on this subject.

Chapter 5: Maximize Results with Bootcamp | 53

Feed the Courage Wolf!

An 85-year old marathon champion was quoted as saying that

his training for marathons was drudgery. He really didn’t like
the training, or starting races. But he LOVED finishing, and so
focused on the finish and all the positive benefits that finishing
training runs and races brought him. This is a great example
of what we mean by feeding the courage wolf, rather than the
fear wolf. Focusing on the things you don’t like - how hard the
training will be, or the temporary pain - is feeding the fear wolf.
The more you feed the courage wolf, the more you starve fear,
and the easier this training becomes. Endorphins, success, a
hard-fought battle, seeing the physical benefits in the mirror,
feeling the confidence and courage that develops from this
training - there are so many great things to focus on - so trust
us that feeding the courage wolf will transform both your body
and mind. And help you feel great throughout each day.

Train with a Swim Buddy

(or better, a team)

SEALs only train alone when they have to. SEALFIT Bootcamp is
designed so you can do it alone because we know most people
are super busy or not able to train with a team. Having said that,
SEALFIT is ultimately best experienced as team training, even if
it is just a team of two. That team training is best in person, but
can be virtual if you partner up on the Facebook private group
for Bootcamp. Or you can recruit a family member, roommate,
or friend to join you. They may raise an eyebrow at first, but they
will really appreciate it later. There is no better accountability
and motivation than training with a partner or team. Period!

SEALFIT BOOTCAMP | 54
Check your Ego and Modify for Success

One of the most important rules of SEALFIT Bootcamp is to

scale and pace the intensity, load, or movement to avoid injury
and maintain longevity. For instance, if you are running a mile
and set out at a sprint pace you will gas out after 30 seconds
or so, and the training session will be suboptimal. Your body
simply cannot sustain that output of energy for the required
time period. Conversely, when running a marathon, you must
keep energy output at about 65% in order to be able to sustain
up to a four hour workload. For an interval training session, if
the workout calls for four rounds of ten dead hang pull-ups
and you max out at five, then you will need to scale how you
do the pull-ups. Perhaps you could substitute some jumping
pull-ups. Your Bootcamp coach will recommend scaling options
in each training session. If you think you might need to scale a
movement or evolution, prepare for that in advance so you are
not improvising on the fly. Also, for us it is far better to scale
when you hit the wall, than to quit. Quitting is not an option!

Set your Goals

Are you doing this program for a weight loss goal, a muscle
gain goal, a performance goal, or what? As stated earlier, it is
important to set your goals effectively and to come back to visit
them often. If your goal has to do with your body composition,
it is important to know your start point. Here are some tips for
documenting your measurements:

Weight: Either Kg’s or LB’s will do to measure weight

Waist is measured from the narrowest part of your waist
Biceps are measured from the midpoint between your shoulder
and elbow.

Chapter 5: Maximize Results with Bootcamp | 55

Hips are measured around the fullest part of your legs and butt.
Chest is measured under your armpits around the fullest of
your chest.

Thighs are measured around the thickest part of your thigh.

SEALFIT BOOTCAMP | 56
Note your measurements here:

Date Weight Waist Biceps Hips Chest Thighs

Chapter 5: Maximize Results with Bootcamp | 57

Now set your goal in SMART-P terms: make it Specific, Measur-
able, Achievable, Realistic, Time-bound and Positively stated.

Example from Coach Divine:

My goal is to gain 10 pounds of muscle mass in my core, and

demonstrate new core strength by performing 100 flawless
and safe GHD sit-ups with a 20# wall ball, in 5 sets of 20 in
under ten minutes, by January 31, 201X.

This goal is specific, measurable, achievable (for him!), relevant

and time-bound, and stated positively.

Now it’s your turn!

SEALFIT BOOTCAMP | 58
My goal is:

Chapter 5: Maximize Results with Bootcamp | 59

SEALFIT BOOTCAMP | 60
CHAPTER 6

SEALFIT Bootcamp Workouts

T
he following 9 workouts are tried and tested by our team
at SEALFIT, which include many folks just like you. These
workouts were designed by the team to introduce you
to our fitness protocol, introduce the mental tools of SEALFIT,
and improve your life in many ways…all right from the comfort
of your living room, garage, or office.

We have kept each workout to under an hour so you can get

the work done get back to your life. We want you to leave
each workout with confidence, and a sense of purpose in your
training so that you looking forward to returning day after day
to do it again.

You will experience some unique differences compared to your

old video workout programs that we hope will make a monu-
mental difference not only in how you train your body but in
your mental process and development. We will share with you
incredible mentally clearing and emotionally centering breathing
and visualization techniques that we have used to train SEAL
candidates and top CEOs’ alike, and are now in use by the top
echelon of our military forces.

You will experience simple movements used in sequential pro-

gressions to strengthen your physique and increase your car-
diovascular abilities.

Chapter 6: SEALFIT Bootcamp Workouts | 61

You will also use simple equipment that is inexpensive and easily
available to those that travel often and are bound by limited
equipment and facilities.

As you progress you will experience a new level of discipline

and dedication as a deep-rooted appreciation for your physical
and mental abilities grows.

You will also enjoy the camaraderie and a team spirit of our
team as you train alongside the coaches, who are doing the
same work as you. We like to lead by example and use these
same principles for our own training as well.

Get your equipment ready for the first session and let’s get
busy, or you can finish reading then get busy. Either way, don’t
avoid the hard part, that is where the magic lies.

SEALFIT BOOTCAMP | 62
Bootcamp
Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday