Empower30: The Power Is in You!

By Dominic Novak

EMPOWER30
THE POWER IS IN YOU!

A 30 DAY SPIRIT, MIND AND BODY BOOT CAMP

MORE THAN 20 DIFFERENT WORKOUTS IN YOUR HOME OR AT THE GYM

TO HELP YOU ACHIEVE AN UNBELIEVABLE STRONG CORE INSIDE AND OUT

A PROVEN PROGRAM INCORPORATING CORE, YOGA, FUNCTIONAL MOVEMENT, STRENGTH TRAINING, MOTIVATIONAL TECHNIQUES, NUTRITION, MEDITATION AND PRAYER FOR MAXIMUM GAINS AND RESULTS IN 30 DAYS FOR WOMEN AND MEN OF ALL AGES

A MUST READ FOR ALL TO LEARN IMPACTFUL SPIRIT-MIND-BODY TECHNIQUES TO KEEP YOU STRONG, HEALTHY AND COURAGEOUS AND CALM DURING LIFE'S STORMS IN PURSUIT OF REACHING YOUR ULTIMATE DESTINY.

• Language: English
• Publisher: AuthorHouse
• Release date: Apr 14, 2020
• ISBN: 9781728338842

Dominic Novak

Dominic Novak lives in Stamford Connecticut with his wife Dana and two daughters Samantha and Stefanie. He is the CEO, President and Director of Training for Peak Physique in Greenwich Connecticut since 1992. Dominic has a long list of faithful followers since 1985, when he began training. He trains celebrities, corporate executives, athletes, kids, teens and elderly. He is a: motivator, coach, trainer, healing practitioner, fitness consultant, spirit-mind-body consultant. Author of the book entitled H.E.A.L. He is available for consultations, lectures, seminars, boot camps, program designs and follow-ups and personal training sessions. Contact him at 203 625-9595 or [e-mail]. Websitewww.peakphysique.biz. Become friends with him on facebook: www.facebook.com/dominicnovakauthor Follow him on twitter at https://twitter.com/dominic_novak

Book preview

EMPOWER30

THE POWER IS IN YOU!

SPIRIT*MIND*BODY BOOT CAMP

30 DAYS TO

* STRENGTH * COURAGE * CALMNESS * PEACE

ULTIMATE GUIDE TO ACHIEVE LIFE CHANGING

HEALTH, SPIRITUALITY, WELLNESS AND FITNESS!

DOMINIC NOVAK

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AuthorHouse™

1663 Liberty Drive

Bloomington, IN 47403

www.authorhouse.com

Phone: [phone]

© 2013 Dominic Novak. All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.

Published by AuthorHouse  04/14/2020

ISBN: 978-1-7283-3886-6 (sc)

ISBN: 978-1-7283-3885-9 (hc)

ISBN: 978-1-7283-3884-2 (e)

Library of Congress Control Number: 2019920136

Any people depicted in stock imagery provided by Getty Images are models,

and such images are being used for illustrative purposes only.

Certain stock imagery © Getty Images.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Scripture quotations marked NLT are taken from the Holy Bible, New Living Translation, copyright © 1996, 2004, 2007. Used by permission of Tyndale House Publishers, Inc. Carol Stream, Illinois 60188. All rights reserved. Website

CONTENTS

Foreword

Introduction

Why Empower30?

Attitude Is Everything!

Education

Implementation

Strive For Excellence

Strengthen The Mind/ Nourish The Spirit

Meditation The Link Between Prayer And Worship

Strengthen The Body

Eating For Wellness

Vegan Protein Choices

7 Steps To Follow Prior To Starting!

Why Is This Program Effective?

Requirements For The Program

The Power Is In You!

Daily Discipline

The Complete Workout Program

Acknowledgements

Testimonies

References

EMPOWER30

THE POWER IS IN YOU!

A 30 DAY SPIRIT, MIND AND BODY BOOT CAMP

MORE THAN 20 DIFFERENT WORKOUTS

IN YOUR HOME OR AT THE GYM

TO HELP YOU ACHIEVE AN UNBELIEVABLE

STRONG CORE INSIDE AND OUT

A PROVEN PROGRAM INCORPORATING CORE, YOGA,

FUNCTIONAL MOVEMENT, STRENGTH TRAINING,

MOTIVATIONAL TECHNIQUES, NUTRITION, MEDITATION

AND PRAYER FOR MAXIMUM GAINS AND RESULTS

IN 30 DAYS FOR WOMEN AND MEN OF ALL AGES

A MUST READ FOR ALL TO LEARN IMPACTFUL SPIRIT-

MIND-BODY TECHNIQUES TO KEEP YOU STRONG, HEALTHY

AND COURAGEOUS AND CALM DURING LIFE’S STORMS

IN PURSUIT OF REACHING YOUR ULTIMATE DESTINY.

FOREWORD

It would seem to me that the common denominator in a lot of self-improvement books is that, at the end of the day, it is all down to me. The author convinces me that I am a terrible specimen of humanity and what a terrible job I am doing of running my life. They kindly illustrate the depths of my own ineptitude and then offer a few platitudes on how I too could rise to their own peculiar super-human greatness in health, wealth, cooking or color coding my closet. In stark and refreshing contrast, the huge success of Dominic Novak’s Empower 30 Workout Program is that it does not all depend upon me. Sure, I need to grow in discipline and absolutely I need to lean in and offer up a little trust, but Dominic Novak’s Empower 30 program is, truly, all about just that – empowerment!

Out of nowhere, I found myself in a curious and prolonged season of illness that went on for about five miserable years within which I was unable to work-out. I was horribly out of condition, depressed and had lost a lot of weight (and not in a good way!). In the midst of all this, and still undergoing various surgeries and procedures, I was introduced to Dominic Novak (Dom) and he offered to rebuild me. At the time I did not have the faith that this was even remotely possible. But Dominic did and that changed everything.

There were some crazy moments in this adventure of empowerment. I showed up one morning for our Empower 30 session and Dom introduced me to the captain of the Duke basketball team and members of his team. I came up to their knees. Dom then informed me that I would be training with them that day! They were actually very kind to the pale, skinny, short guy in their midst. Dom had said it many times before, but that day, as we trained together, (in what felt to me to be a laughably impossible work-out) Dom’s words struck home. In the many moments when I was on the brink of quitting, he would repeat, Drew, you can do this. You have the strength! And to my surprise, I found that I really did. This was not just an exercise in growing in physical strength. The strength that Dominic was calling out was the strength that God gives each of us. This is a strength that connects our soul, spirit and body. The gift of God’s strength has both tissue and character. The gift of God’s Spirit does not make us timid, but gives us power, love and self-discipline.

In something of the same fashion, God sees Gideon cowering in the corner (in my mind he is pale, skinny and short) and tells him that he will become: a …valiant warrior. God imputes to Gideon a quality of character and strength that He has given him. Gideon has not yet taken fully hold of it. He has the strength, he simply needs to look within and let God call it up. God believed in Gideon even when Gideon did not believe in God or Gideon. The Empower 30 program was my Gideon moment. Very simply, cowering in the corner of my own life, I could not see who God had made me to be and the strength He had supplied me to walk it out. Dom was God’s gift to me to both see the strength within and call it into life.

Someone wise once told me, that the best friends you will ever have are the friends that God chooses for you. I am so pleased that Dom has taken the time out of his busy schedule to write this book because I get to introduce you to one of the best friends I have ever had, and you too get to participate in a journey of Godly empowerment. You have the strength because God faithfully put it there. You may not have faith in God, but rest assured He believes in you. It never was all down to you. God is able to do immeasurably more than all you ask or imagine, according to His power that is at work within you. You have the strength. As you work through the Empowerment 30 program, let Dominic be the faithful friend who leads you to discover and live in the fullness of all that God has placed within you.

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The Right Reverend Andrew Thomas Williams

Bishop of the Anglican Diocese in New England

INTRODUCTION

E MPOWER30 is a thirty day spirit, mind and body boot camp. Learn how to make impactful lasting changes in your life to achieve strength, courage, calmness and ultimately peace. Learn how to strengthen your core on the inside with insightful daily disciplines that will help shape your character and give you the necessary tools to lead a balanced life, be a role model for others and achieve your destiny. Learn how to strengthen your core on the outside to allow you to perform any physical activity, sport, etc. without risk of injury. Learn how to strengthen your mind to increase your focus and strive for excellence and greatness like never before. Learn how to eat for energy and recovery.

EMPOWER30

the power is in you!

As a trainer in Greenwich Connecticut since 1985, I have worked with hundreds and thousands of clients of all ages, sizes, shapes, socioeconomic backgrounds and fitness levels. The more I studied all these groups, both men and women, the prevailing theme for their results were the same.

• The need to strengthen and isolate all the individual muscles of the body.

• The need to enhance muscles with movement, movement from many different directions and angles much like an athlete in motion.

• The need to keep muscles limber with daily stretching.

• The need to put proper food in our body to increase energy and enhance muscle recovery.

• The need to strengthen and condition our core.

• The need for prayer and meditation to stay balanced in life; increase focus; keep stress levels down and control emotions.

Your ability to or inability to handle stress will dictate how much pain your body is in. We are all going to have stress, if we handle it successfully we will age gracefully and limit the pain in our body. If we don’t, we will open ourselves to potential inflammation and disease.

In order of assessing a client’s lifestyle and at risk category I put the ability to handle stress at the top of the list followed by nutrition, then exercise and lastly genetics. As I wrote in H.E.A.L. of the importance of meditation, breathing and prayer in handling our stress successfully, I want to address how strengthening the mind coupled with prayer and meditation, eating for wellness and exercise in EMPOWER30 can help us reach our goals and live a balanced and productive life. As you turn the pages of this book, regard me as your very own personal fitness coach utilizing my 28 years of experience. I’m not just your coach and creator of EMPOWER30, but I’m also a student.

Having been a competitive bodybuilder and fitness champion I understand what it is like to work to get in great shape. I followed this routine and lost 18 pounds and gained strength, energy and became a more complete balanced person. EMPOWER30 has helped me reach new heights in my training! I’m now reaching the age of forty eight and I can say after thirty days of EMPOWER30 that I’m as strong as I was when I was in my twenties. I certainly am mentally, emotionally and spiritually stronger than ever before. I have energy at the start of the day that I never had before this program. I’m driven to live a balanced successful life. I successfully turned my company back into a profitable business after the economy tanked and wrote two books since completing EMPOWER30. I am reaching my destiny and living my passion.

Now my motivation is to share my techniques in Spirit, mind and body to help you go after your dreams with a confidence like never before and live a full balanced life. You can reach great heights as a person when you are physically, emotionally, mentally and spiritually fit. Feeding the body with the right nutrients and properly training it, coupled with meditation and prayer allows us to stay healthy, active and youthful for years. When your mind, body and spirit are working together you can experience tremendous growth personally and professionally. Now I want to share with you my program to help you live a complete full balanced life.

EMPOWER30 is a life-long program that you will be amazed at how much better you feel each day and how much you learn about yourself. EMPOWER30 is about being a stronger person physically, mentally, emotionally and spiritually! EMPOWER30 is about not settling for a life you don’t want or don’t believe in! EMPOWER30 is not about your day controlling you, rather taking the time to improve your balance in your life, focus on what is in front of you at the present time and live with passion!

EMPOWER30 is about living life everyday with no regrets.

EMPOWER30 is about challenging yourself to succeed and being a mentor to others.

EMPOWER30 is about helping others in need and spreading God’s word.

EMPOWER30 is about the power of the Spirit, Mind and Body.

Results you can experience from EMPOWER30:

• You will be better able to handle duress and stay in an exercise longer during your workouts.

• Your resting heart rate will be lower.

• Your blood pressure will be lower.

• Your body fat will be lower.

• Your muscle tone will increase.

• Your flexibility will increase.

• Your cardiovascular endurance will increase.

• Your muscle endurance will increase.

• Your anaerobic training will increase.

• Your strength will increase.

• You will decrease and illuminate pain in your body.

• Your focus will increase.

• Your mental aptitude will increase.

• You will lose weight in your waist because you will digest your food better.

• You will lose weight in your hips.

• Your skin tone will increase.

• You will appear more youthful looking.

• Your hair will be thicker.

• You will progress to develop unshakeable faith.

• You will be unbreakable in your ability to handle any obstacle that comes your way and be equipped with techniques to use immediately to handle stressful situations.

• You will be disciplined in all aspects of your life.

• You will achieve a life of excellence and serve as a role model for your family, friends and others.

• You will be driven to achieve your destiny.

WHY EMPOWER30?

C urrently as you read this book the world is in disarray. Doctors have become essentially licensed drug dealers. Through no fault of their own, the only way doctors make a living is by being paid by insurance companies for distributing medication. It is incumbent on us to keep our mind and body healthy. We can’t rely solely on doctors to give us the answers anymore. If we do we will lose our ability to age gracefully and keep our strength and functionality as we age. It is imperative that we do everything in our power to learn techniques to live in wellness and achieve a healthy mind, body and spirit. The techniques you will learn in this program will change your life forever. We don’t have to follow the path of so