Unbeatable Mind Form PDF Details

Maintaining a healthy and fit body is something that many people strive for, but it can be hard to know where to start. There are so many workout programs and diets available that it's often difficult to determine which one is right for you. However, there is one program that has been proven time and time again to be effective - the Unbeatable Mind Form. This program was created by Navy SEALs commander Mark Divine and relies on a combination of physical activity, meditation, and nutrition to help participants achieve their fitness goals.

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Copyright Mark Divine, 2012 - 2013

Unbeatable Body

Unbeatable Body Nutrition & Recipes

Mark Divine

Copyright Mark Divine, 2012 - 2013

Mark D. Div ine

Unbeat able Mind

©2011 - 1012 Mar k D. Div ine m ar k@sealfit . com

ALL RI GHTS RESERVED. This book cont ains m at er ial pr ot ect ed under I nt er nat ional and Feder al Copy r ight Laws and Tr eat ies. Any unaut hor ized r epr int or use of t his m at er ial is pr ohibit ed. No par t of t his book m ay be r epr oduced or t r ansm it t ed in any form or by any m eans, elect r onic or m echanical, including phot ocopy ing, r ecording, or by any inform at ion st orage and r et r ieval sy st em w it hout expr ess w r it t en perm ission fr om t he aut hor / publisher

Copyright Mark Divine, 2012 - 2013

“Bite off more than you can chew, then chew it.” – Ella Williams

Eat the Right Food

An Unbeatable Mind requires a body fine-tuned toward optimal functioning. Besides physical training such as SEALFIT and Warrior Yoga, proper sleep, rest and recovery, diet plays a key role. A warrior needs a nutritional plan that supports peak athletic performance as well as daily functioning. The Unbeatable Body Diet is such a plan and it’s based on the integration of ancient wisdom, cutting edge nutritional science and experimental biology. This is just an introduction to the plan but enough to get you started.

However, before we go into the types of food that are generally recommended as well as those that are not, it’s important to consider diet not only in light of optimal biological functioning but in a more integral manner. Food not only affects how we feel and how our bodies’ function but it also acts as mirrors to see the quality of our relationships. It begs the question what type of consciousness do we bring to our food and our meals.

Do we break bread with other’s in an intentional way or do we scarf down our fast food between meetings

Are we conscious of where are food comes from i.e. processed industrial food or family farm?)

Is food merely nourishment for the body or is it equally nourishment for the soul?

Do we actually taste and enjoy our food or just eat like our mouth is a conveyor belt?

A warrior seeks the clarity and focus to be able to see through illusion, mass hallucinations and general bullshit. Part of the warrior’s path as it relates to food is to start to de-condition themselves from what I will call ‘food porn’ and begin to relate to food in a consciousness and intentional way. Food porn is the culinary culture created from the interplay between Madison Avenue, government agencies and special interest groups, which leads to what is generally called SAD (Standard American

Copyright Mark Divine, 2012 - 2013

Diet) and all of its cultural manifestations. It’s almost a misnomer to actually call it food since a lot of what is sold as ‘food’ has very little to do with real food. It’s more like Franken food created in labs and field-tested on millions of unsuspecting Americans. The end results are increased number of those suffering from diabetes, heart disease, cancer, digestive disorders, autoimmune diseases, neurological impairments, etc

Warriors in all aspects of their lives but especially food need to ask not only what is possible but also what is appropriate. With an Unbeatable Mind, the impossible becomes possible but when it comes to food, it’s more important to ask what is appropriate for human beings to not only survive but also thrive.

So, when it comes to the types of food you eat, one question that needs to be asked is what is actually appropriate for human beings. That’s different than what is expedient, conventionally accepted and/or sold by Madison Ave (remember ‘food porn’). As integral warriors, we must see SAD for what it is and it’s pretty damn sad. To answer the question what is appropriate for human beings we must know what we were designed to eat in order to not only survive but also thrive. A dispassionate look at human biology suggests that the appropriate diet for human beings is one similar to what is today popularly called Paleo or Primal.

Nutrition Guide

Following is a quick run-down of what to eat, avoid and how. Two approaches to effective nutrition I support are the Pale and Zone modalities. I include the key details below, and as always, don’t hesitate to communicate with me or our training staff with any specific questions through www.SEALFIT.com.

Eat several small meals a day vs. three big ones

Avoid processed carbs such as breads, pasta and cereals. We recommend a cheat meal once a week.

Drink (water) fifty to sixty percent of your bodyweight in ounces each day

Keep a ready supply of foods available to make Zone snacks and meals

Do the above eighty percent of the time, then cheat like a mother the other twenty. Life is too short to be perfect!

Copyright Mark Divine, 2012 - 2013

What is Paleo?

It is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic Era—a period of about 2.5 million years that ended around 12,000 years ago with the development of agriculture. It is known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet, Primal and hunter-gatherer diet.

As a general rule, paleo foods are foods that don’t require any kind of advanced processing to be made edible. This leaves a wide variety of foods available like meat, fish, poultry and game; vegetables, nuts and seeds, fruit, and most naturally occurring fats and oils. What it rules out is most packaged, processed foods, dairy, any kind of grains or starches and legumes (mostly beans, peas, lentils and the like, but also extending to peanuts which is not technically a nut). All cooking methods are allowed, but most curing and preserving methods, which typically involve a large amount of salt and other chemicals, are discouraged.

Many people report favorable improvements in performance after “going Paleo”, even if it is just one part of Paleo. Any of the steps below are generally good for your health and diet… feel free to customize your Paleo Diet to eliminate the things you want to or are most sensitive to and keep in your diet the others. For instance, some people just eliminate wheat, thus are “gluten-free Paleo”.

7 Steps to Paleo and integrally informed eating:

Step 1: Eliminate wheat from your diet and increase your consumption of fresh vegetables, fruits, nuts and seeds. This can be a challenge since it means eliminating things like bread, cereal, and pasta from your diet.

Step 2: Eliminate dairy from your diet especially milk and highly processed cheeses and yogurts

Step 3: Eliminate all other starches (corn, rice, beans, etc). Use vegetables and seasonal fruits as your primary sources of carbohydrates.

Step 4: Eliminate junk food and highly processed food stuff including food laden with additives and preservatives (sugar, soda, high fructose corn syrup, msg, aspartame, etc)

Step 5: Eliminate vegetable oils and use olive oil and coconut oil for cooking

Step 6: Use eating as a meditative practice. Be aware of how you feel while you eat. Bring a calm mind and relaxed body with you to each meal.

Copyright Mark Divine, 2012 - 2013

Step 7: Use meal-time as a time to re-connect with your team (or yourself). Whether it’s your work

team, family, friends or military unit.

What is the Zone?

The Zone diet is a balanced approach to eating. When eating in the Zone your body is in proper

hormone and caloric balance. In this place the human body is most efficient and doesn’t store excess

fat. Eating a balanced diet means each meal is comprised of 40% carbohydrates, 30% protein and

30% fat.

3 Steps to the Zone

Step 1: What is a block?

A block is the Zone unit of measurement for your portions.

1 block of carbohydrates = 9 grams of carbohydrate

1 block of protein = 7 grams of protein

1 block of fat = 1.5 grams of fat

1 Total Block consists of 1 block protein, 1 block fat & 1 block of carbs

Step 2: How do I determine my allotted blocks per day?

There are a couple different methods for calculating the optimum number of blocks you can

consume each day.

Option 1: Most Accurate

Formula: Lean body mass x activity level / 7 = block requirements.

Activity Level

Sedentary - no formal sports


or training activity




Light - light activity such as


walking occasionally




Moderate - fitness training 3


times per week




Active - daily training





Copyright Mark Divine, 2012 - 2013

Very active - daily training and


heavy weights




Elite athlete - daily intense


sports training




Note: If you CrossFit consistently (5 days per week) your activity level is a 0.7.

Copyright Mark Divine, 2012 - 2013

Option 2: Moderately Accurate

Body Type






Small female




Medium female




Large female





Athletic muscular female





Small male





Medium male





Large male




Extra large male




Medium male - difficult time


gaining weight




Large male - difficult time


gaining weight




Athletic muscular weight





Copyright Mark Divine, 2012 - 2013

90-day Meal Plan Recipes

Grilled Chicken Salad











6 oz

Deli chicken breast strips, grilled (skinless)




2 c

Cucumber with peel on




2 c

Lettuce (romaine)




2 tsp

Olive oil




2 ea





½ c

Green bell peppers




4 tsp

Apple cider vinegar (Preferably raw/unfiltered)














Calories: 486 Prep time: 10 min SERVING SIZE: whole recipe

Preparation Instructions:

Toss lettuce with bell pepper and cucumber. Mix dressing and toss with vegetables until well combined. Top with chicken. Have orange for dessert.

Baked Dill Salmon with Asparagus and Cherry Tomatoes













1/8 lb






¼ Tbs

Dill weed, dried








¼ Tbs

Lemon juice





1/8 oz

Salmon (Atlantic wild caught)




34 ea

Tomatoes, cherry
















Calories: 639 Prep time: 30 min Cook time:30 min SERVING SIZE: whole recipe Preparation Instructions:

Place salmon, dill weed and lemon juice in a zip lock bag and marinate for at least 1/2 hour. Pre- heat oven to 375 degrees. Place salmon in a baking dish and bake for 20 minutes, or until flaky when

Copyright Mark Divine, 2012 - 2013

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