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Medical Disclaimer
My Flab to Fab Fitness & Health Plan ebook and the information it
provides is designed to provide general information to the general public.
We offer information and our own opinions on dietary and
healthy lifestyle principles.
My Flab to Fab Fitness & Health Plan ebook and its contents are
NOT A REPLACEMENT FOR YOUR PHYSICIAN OR THE ADVICE OF
YOUR PHYSICIAN. PLEASE CONSULT YOUR OWN DOCTOR
BEFORE STARTING ANY HEALTH STYLE CHANGE, EXERCISE
PROGRAM, OR DIET PROGRAM.
The material in My Flab to Fab Fitness & Health Plan ebook is provided for
educational and informational purposes only, and is not intended for a health
care provider's consultation. We strive to provide accurate information that
comes from what we deem as reliable health related sources and where
appropriate we will define all sources of said information.
Always remember to consult your own personal physician or
appropriate health care provider about the applicability of any
opinions or recommendations with respect to your own
symptoms or medical conditions.
My Flab to Fab Fitness & Health Plan ebook does not provide medical
or any other health care advice, diagnosis or treatment. This E-book site
and its services are for informational purposes only and are not a
substitute for professional medical advice, examination, diagnosis or

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treatment. Always seek the advice of your physician or other qualified
health professional before starting any new treatment or making
any changes to your existing treatment.
Table of Contents
Copyright ............................................................................................................................ 2
Medical Disclaimer............................................................................................................. 3
Table of Contents................................................................................................................ 4
About the Author ................................................................................................................
6 Introduction
........................................................................................................................ 7
Part 1 –My Fitness & Health Focus ................................................................................
10
Chapter 1: The State of Our Current Health ............................................................................ 10
Chapter 2: My Fitness Health Rewards and Costs ................................................................... 16
Chapter 3: Obesity & My Health ............................................................................................... 18
Chapter 4: What is Diabetes…....................................................................................................25
Chapter 5: Women & Heart Disease…….…………………………………………………..…34
Chapter 6: My Foundation of Fitness & Healthy Living……………………….…….………42
Part 2 – My Personal Goal Setting .................................................................................. 45
Chapter 7: The Value of Goal Setting ........................................................................................ 45
Chapter 8: How to Set My Personal Goals ................................................................................ 47
Chapter 9: How to Accomplish My Goals ................................................................................. 51
Part 3 – My Mental Health Plan ..................................................................................... 53
Chapter 10: Between My Ears Weight Loss & Health ............................................................ 53
Chapter 11: Understanding My Food Binges……………………………………………….. 62
Chapter 12: My Over Eating Triggers………………………………………………………. 65
Chapter 13: Why We Keep Getting Fatter………………………………………………….. 67
Part 4 – My Fresh Balance Diet Plan…………………………………………………..70

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Chapter 14: Building My Weight Loss & Diet Plan…………….. ……………….………….70
Chapter 15: My Diet Plan Key Fundamental…………………………………………….……80
Chapter 16: My Daily Nutrition Habits………………………….. …………………………...81
Chapter 17: My Weekly Nutrition & Fitness Check List…………………………………….82
Chapter 18: My Body Fat Percentage & BMI……………………………………………….. 83
Chapter 19: Understanding My BMR…………………………………………………….….. 90
Chapter 20: Understanding My Body Type………………………………………………….. 93
Chapter 21: My Body Type & Goal Index…………………………………………………….95
Chapter 22: My Top Fat Burning Secrets……………………………………………………..96
Chapter 23: My Fresh Balance Super Foods……………………………………………….…98
Chapter 24: My Daily Meal Journal……………………………………………………….....123
Chapter 25: My Daily Calorie Intake Estimator…………………. …………………….…..124
Chapter 26: How to Stick to My Fitness & Health Plan………………………………..... ...127
Chapter 27: My Fresh Balance Diet Plan 1400 Calorie Day 1……………………………...129
Chapter 28: My Healthy Snack Secrets……………………………………………………... 138
Chapter 29: Eat Healthy Dining Out …………………………………………………...….. .141
Part 5 – My Exercise & Fitness Training Programs………………………………….143
Chapter 30: The Value of Fitness Training……………………………………………….….143
Chapter 31: Exercise for You………………………………………………………………....144
Chapter 32: My Fitness Training Basics……………………………………………….…….145
Chapter 33: My Top Fitness Training Tips for Success…………………………………….152
Chapter 34: My Top Fat Burning Fitness Technique……………………………………….155
Chapter 35: My Flab to Fab Fitness Training Plan……………….…………………………160
Chapter 36: Common Fitness Training Mistakes…………………………………………....179
Part 6 – Rest & Balance .................................................................................................
181
Chapter 37: Why Rest? ............................................................................................................. 181
Chapter 38: Sleep ....................................................................................................................... 184

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Conclusion ......................................................................................................................
186
Appendix 1: Attitude..................................................................................................... .187
Appendix 2: Super Charge your Metabolism…………………………………………189
Appendix 3: Making Healthy Living Fun……………………………………………..192
Appendix 4: Are You Stuck Losing Weight...................................................................193
Appendix 5: Inspire Myself to Fitness & Health……………………………………...196
Bonus Resources........................................................................................................... .199
About the Author
Robert B. Adams is a nationally recognized
Personal Trainer, Nutrition Coach and is certified with:
N.E.S.T.A
(National Endurance & Sports Trainers Association)
Robert is also the Head Fitness Expert at
www.MyHomePersonalTrainer.com
His talented Professional Certified Fitness & Nutrition
Team provides on-going support for the 10,000’s of online fitness training
& diet plan members seeking new innovative strategies to help
Build Muscle, Burn Fat Fast, Lose Weight
And
Get Maximum Results in Minimum Time!
Is constantly developing cutting edge weight & cardio training workouts along
with educating its fitness community membership base on:

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The Most effective REAL WORLD nutrition & healthy diet plan strategies.
These proven fitness, health & nutrition principals deliver
REAL RESULTS for Life!
Introduction
As a nutrition coach, certified personal trainer, and fitness enthusiast, I’ve worked
with a lot of people who are interested in improving their overall health, weight
and fitness level. Most commonly, people want to get fit, lose weight, and have
the body they always dreamed of having.
Health and fitness (as well as some of the related subjects, like weight loss,
dieting, exercise, sports, etc.) has more theories than practical answers and
more fads than fact. If you don’t believe me, just pick up a copy of a current
fitness magazine or book and you’ll read about competing theories that all
promise maximum results with little or ZERO effort.
Once you’re finished reading, though, you’ll put the magazine or book down and
you’ll realize that you’re more confused than when you first picked the book up!
Should you…
Use more weight or less weight?
Do more reps or fewer reps?
Do higher intensity or lower intensity?
Do more cardio than resistance training? Do more
resistance training than cardio?
Use machines or free weights?
Train every day or once a week?
Eat more carbohydrates or less?

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Sleep more than I am now or less?
Do 1 hour of fitness a day or just ten minutes?
… And the list goes on and on and on and on!
With so many competing theories, it’s hard for people to know which one is the
right one to do. So I decided to put together a complete personal health and
fitness plan that will actually help people to build muscle, burn fat, and lose
weight to get into the best shape of their lives with sound, proven, cutting edge
fitness, nutrition and health techniques.
I literally went back to basics on this and tried to pare away all of the nonsense
that you read about so often. As I developed this plan I continually asked myself,
“Is this step truly necessary? Is there a better way? Is anything missing?” so that
when I finished, I firmly believed that it was the most comprehensive personal
health and fitness plan available today.
But that’s not all I did. I realize that you don’t have 24 hours a day to devote to
health and fitness. Although a life that is healthy and fit requires healthy and fit
decisions to be made 24 hours a day, you’re not going to work out 12 hours a
day and you’re not going to spend the other 12 hours preparing healthy food.
So, as I developed this health and personal fitness plan I also continually asked
myself, “Is this practical? Is it manageable? Is it overwhelming or is it ‘do-able’?
Can it be integrated into everyone’s lives?” By the time I was done I was
convinced that I had a practical and realistic health and personal fitness plan that
anyone could incorporate into their lives.
My Flab to Fab Fitness & Health Plan is one of the
most comprehensive yet practical fitness, health &

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nutrition programs available today with cutting edge
ideas and techniques you can live by.
That means it is one of the most effective & efficient
programs to help you Build muscle, Burn Fat, Lose
Weight and Develop a Fitness & Health Plan for Life.
I’m going to show you the steps exactly as you need to make them in order to
succeed. I’m going to give you the resources you need to excel. I’m going to give
you the concepts that will transform your life into the healthiest and fit life you
could imagine!
What do I need from you? I need your personal level of commitment to this
fitness & health plan and your dedication to the entire program.
Not just the parts that may be convenient for you.
I am so confident, that if you follow the key fundamental principles laid out in
My Flab to Fab Fitness & Health Plan,
I will guarantee that you will Improve Your Fitness and Health.
My Flab to Fab Fitness & Health Plan ebook already costs you
Zero, Zilch, Nada, Not One Red Cent!
So Take advantage of My 100% Satisfaction Guarantee to:
Build Muscle, Burn Fat & Lose The Weight for Life!
I am Your Personal Fitness Trainer & Nutrition Coach and am thrilled that you
have taken the time to commit yourself to improving your overall Fitness,
Nutrition & Health with www.MyHomePersonalTrainer.com.

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Let’s get started on your Personal Fitness and Health Goals Today!
“Get Fit Stay Fit”
Strive to be Your Best
Robert B. Adams
Part 1 – My Fitness & Health Focus
Chapter 1: The State of Our Current Health
Movies like Supersize Me and television shows like Honey, We’re Killing The
Kids point to our awareness that something is not right with our health. Each
year, billions of dollars are spent on health equipment, diet books, health food,
diet supplements, weight loss pills & potions and fitness center memberships.
So if we’re so aware of our current health situation, and apparently spending tons
of money to do something about it, how come we lead such unhealthy lives?
How come obesity is considered such a national epidemic?
We don’t need statistics to tell us that 21st century life can be unhealthy. There
seems to be a fast food outlet on every corner (and between corners, too). We
lead sedentary lives at work, sitting at a computer all day and then after work in
front of the television. On top of that, we’re stressed and busy so we don’t even
get the rest we need to re-energize your bodies.
A little over a century ago, while North America was still being settled, people
worked long hours and life was hard, but they ate balanced meals, got plenty of
rest, and lead relatively stress free lives.

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The medical industry may have advanced in its ability to save our lives but we
are making its job harder by becoming unhealthier every single day.
So what are Your Long Term Solutions
For Improving Your Fitness & Health?
It all comes down to just a few important factors
My Personal Fitness & Health Balance
Right now, we’re not balanced. There is too much going on in our daily lives.
From the moment we wake up we’re unbalanced.
Consider this typical daily lifestyle scenario:
6:00 AM – Alarm goes off, again. You jump out of bed and start your morning.
7:00 AM – The kids are at the table and you’re eating your Super-sized toasted
bagel (400 Calories of High Glycemic - Blood Sugar Spiking Refined
White Flour Bread) lathered with saturated full fat cream cheese,
while you quickly dress for work. What did you do with the report you
worked on late last night? Do the kids have their homework? Did you sign
the note to allow one of them to go on a field trip?
7:15 AM – There’s no time to finish your bagel, so you drink your High Octane
Caffeine Loaded 20oz Travel Mug of Coffee loaded with Tons of
Sugar & Full Fat cream, as you buckle the kids into the car and wave
goodbye to your spouse, who’s tearing off to work in the other car…
slightly late.
7:45 AM – You’ve just dropped off your youngest to daycare and now you’re
headed to school but traffic is getting heavy and you’re starting to get
stressed out. Someone cuts you off, which upsets you even more as road
rage starts to kick in.

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8:00 AM – You drop off your oldest child at school then rush to work. If traffic
doesn’t lighten up, you may be late.
8:30 AM – You slide into your desk – you just made it! Now you begin your day.
As usual, there’s a lot of work to do and you see that you’ll have to bring
some home tonight in order to finish.
10:15 AM – Coffee break - No Time for a Healthy Snack – Just Grab a Candy
Bar from the Vending Machine Down the hall and some more High
Octane Coffee loaded with sugar and high saturated fat dry creamer.
Just the Perfect Choice for making your Blood Sugar Sky Rocket Again!
12:00 PM – Lunch. You didn’t have time to pack a lunch so you slip across the
street to one of those Fast Food Hamburger Drive Thru and grab a
Burger with Cheese and you Super-Size your order with an Extra
Large Order of Grease Laden French Fries, but you make an awesome
decision and only order a Diet Soda to offset your 1,000 plus calorie
lunch.
1:00 PM – You’re back to work and your manager is heard yelling on some kind
of rampage about work not getting done. You heard there could be cuts at
the end of the month so you find yourself pushing to work harder.
3:30 PM – Coffee break. – No Time to Snack – Feeling a Bit Sluggish
5:30 PM – You rush out of work and fight traffic because you have to pick up
your oldest child from the after school program, then you have to rush to
the daycare before 6PM to pick up your youngest child.
6:00 PM – You don’t feel like cooking tonight so you call your spouse on the cell
phone and ask them to pick something up on the way home.
7:00 PM – You all sit down to a dinner of two slices of pepperoni pizza and a
beer that you so desperately need after your stressful day of work.
At least you don’t have any dishes to do!
8:00 PM – You fight with your oldest child to do their homework while you get
your youngest child to bed.
9:00 PM – You fight with your oldest child to start getting ready for bed.

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10:00 PM – Your oldest is now in bed, a half hour late and you can sit down for a
few minutes before you have to start on your report.
10:15 PM – You begin your report and realize that it’s going to be a late night
tonight.
2:45 AM – As you crawl into bed you realize today was just like every other day
and tomorrow doesn’t look any different.
This is how many households function! Is yours like this? Some
are worse! Consider how much harder it is for a single parent, or
a parent who has to work longer than 8:30 to 5:30.
A quick diagnosis of the example above shows that…
You are only getting half of the sleep you should be getting.
You ate large portions of Fat Laden, High Calorie Convenience
Meals that made your Blood Sugar spike up and down all day.
No Time to Work Out
There is a lot of stress in your life.
This is unhealthy living and the sad reality is that many of us are living it because
we feel trapped and unable to get out. We want to live healthier lives but
because we’re unbalanced, it feels like we don’t have a lot of choice.
A balanced life is one where our physical activity is moderate, our resting activity
is moderate, our food intake is moderate, and our stress is moderate. Each of
these fitness factors works together to determine our overall level of health. A
few minutes on the treadmill each week won’t make up for a lack of sleep, poor
eating habits, and the high stress we feel.

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My Flab to Fab Fitness & Health Plan eBook is not just about working out for
just minutes a day. It’s about changing your life for the better… through balance
along with getting maximum results in the most efficient use of your Valuable
personal time.
That’s why I call the My Flab to Fab Fitness & Health Plan eBook a total health
and personal fitness program. It’s meant to change your entire life and that will
promote fitness, healthy living, and feeling good about yourself!
Find a Personal Trainer Fast at www.FindMyFitnessTrainer.com
My Flab to Fab Fitness & Health Tips
Surround yourself with winners. – One of the key qualities of all successful
people is that they avoid negative people and they spend the majority of their
time surrounded by those who have already achieved what they themselves seek
to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an
energy full life - then seek out others who already live a healthy lifestyle and
weigh 135 pounds. Hanging out with people who just talk about getting in shape
but never take persistent action will ensure that you never reach your goal.
Be Real about your Success – It would be great if you could train for a week
and see magical results, but that’s not how Getting in Shape and improving your
health works. Just like Getting out of shape does not happen in one day, you will

Page 15
not see results immediately when you start any type of fitness training program.
Be Realistic, Be prepared and Set Short, Medium and Long Term Goals. When
you make your fitness goals realistic and attainable you will ensure a greater
success for sticking with your fitness program for life.
Fitness Support – When you are trying to get fit, it is very important to have
family and friends supporting you along the way. This means that they need to
respect your fitness and health goals and not tempt you into the wrong food
choices or try and derail you from your fitness-training plan. Remind them how
important this is to you and you need their support and encouragement and who
knows, they may end of training right along side you.
Body Fat and Weight – Get off the scale and stop managing your fitness
health success by your body weight. Most people measure they success or
failure based on have I gained or lost weight. This is by far the worst way to
measure your fitness success. Body Fat Composition should be all that you stay
focused on in your measurement of success. Use a time tested simple
measurement with the use of a Body Fat Caliper by Accumeasure. It is one of
the most effective and quickest ways to get a true health measurement of your
long-term fitness goals

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Chapter 2: My Fitness Health Rewards and Costs
An unfit life will result in…
Poor health
Poor self esteem
Reduction in ability to think clearly
Reduction in ability to act or react adequately
Increase in stress
Early death
A healthy lifestyle will result in…
Fewer visits to the doctor
Feeling better about ourselves
Ability to think clearly
Ability to act or react adequately in all situations
Reduced stress
Increased happiness
Better rest
A long, fruitful, and prosperous life

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The funny thing about living a life that is not properly balanced is that it acts as a
vicious spiral:
When we’re stressed and not eating properly and not resting properly, our
healthy lifestyle is reduced and we feel more stress, we eat poorly, and we can’t
get proper rest! This will continue to spiral out of control until your body puts a
halt to it any way it can.
If balance is the key, a life that is unbalanced is not JUST
unbalanced, It will leave you dazed and confused!
Two people who experience the same amounts of stress will feel that stress
different if one is living a healthy life and one is living an unhealthy life. The one
living the healthy life will experience the stress and be able to think clearly and
act and manage it, even if the stress is troubling. A person who lives an
unhealthy life will feel the stress more acutely. The same goes for any of the
other aspects of healthy living: The person who lives a healthy life will enjoy a
better sleep and actually require less than the person who leads an unhealthy
life. The person who leads an unhealthy life will need more sleep but will actually
get less and the sleep they have will not be as good.
What are the results? Plain and simple: An unhealthy lifestyle will make life
more difficult until one day it just crashes. A health lifestyle, on the other hand,
will be an enjoyable and long lasting experience.

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See exercise as a stress releaser - A simple shift in attitude can do wonders for
your stress levels. If you've had a long, hard day at work, exercise is something
to LOOK FORWARD TO relieve your stress and revive yourself.
Chapter 3: Obesity and My Health
Today, more than 65 percent of adults in the United States are overweight or
obese. Obesity puts people at increased risk for chronic diseases such as heart
disease, type 2 diabetes, high blood pressure, stroke, and some forms of cancer.
The large number of people with obesity and the serious health risks that come
with it make understanding its causes and treatment crucial. This fact sheet
provides basic information about obesity:
What is it?
How is it measured?
What causes it?
What are the health risks?
What can you do about it?
What is obesity?
"Obesity" specifically refers to an excessive amount of body fat. "Overweight"
refers to an excessive amount of body weight that includes muscle, bone, fat,
and water. As a rule, women have more body fat than men. Most health care
professionals agree that men with more than 25 percent body fat and women

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with more than 30 percent body fat are obese. These numbers should not be
confused with the body mass index (BMI), however, which is more commonly
used by health care professionals to determine the effect of body weight on the
risk for some diseases.
How is obesity measured?
Measuring the exact amount of a person's body fat is not easy. The most
accurate measures are to weigh a person underwater or in a chamber that uses
air displacement to measure body volume, or to use an X-ray test called Dual
Energy X-ray Absorptiometry, also known as DEXA. These methods are not
practical for the average person, and are done only in research centers with
special equipment.
There are simpler methods to estimate body fat. One is to measure the thickness
of the layer of fat just under the skin in several parts of the body. Another
involves sending a harmless amount of electricity through a person's body.
Results from these methods, however, can be inaccurate if done by an
inexperienced person or on someone with extreme obesity.
Because measuring a person's body fat is difficult, health care professionals
often rely on other means to diagnose obesity. Weight-for-height tables, used for
decades, have a range of acceptable weights for a person of a given height.
One problem with these tables is that there are many versions, all with different
weight ranges. Another problem is that they do not distinguish between excess
fat and muscle. According to the tables, a very muscular person may be
classified obese when he or she is not. The BMI is less likely to misidentify a
person's appropriate weight-for-height range.
Body Mass Index - The BMI is a tool used to assess overweight and obesity
and monitor changes in body weight. Like the weight-for-height tables, BMI has
its limitations because it does not measure body fat or muscle directly. It is
calculated by dividing a person's weight in pounds by height in inches squared
and multiplied by 703.
Two people can have the same BMI but different body fat percentages. A
bodybuilder with a large muscle mass and low percentage of body fat may have
the same BMI as a person who has more body fat. However, a BMI of 30 or
higher usually indicates excess body fat.
The BMI table below provides a useful guideline to check your BMI. First, find
your weight on the bottom of the graph. Go straight up from that point until you
come to the line that matches your height. A BMI of 25 to 29.9 indicates a person

Page 20
is overweight. A person with a BMI of 30 or higher is considered obese. Please
review your findings with your health care provider
If your BMI is outside of the normal range.
* Without Shoes
**Without Clothes
Sources
George Bray, M.D., Pennington Biomedical Research Center. National Heart,
Lung, and Blood Institute’s Clinical Guidelines on the Identification, Evaluation,
and Treatment of Overweight and Obesity in Adults: The Evidence Report.
Body Fat Distribution
Health care providers are concerned not only with how much fat a person has,
but also where the fat is located on the body. Women typically collect fat in their
hips and buttocks, giving them a "pear" shape. Men usually build up fat around
their bellies, giving them more of an "apple" shape. Of course some men are
pear-shaped and some women become apple-shaped, especially after
menopause.
Excess abdominal fat is an important, independent risk factor for disease.
Research has shown that waist circumference is directly associated with
abdominal fat and can be used in the assessment of the risks associated with
obesity or overweight. If you carry fat mainly around your waist, you are more
likely to develop obesity-related health problems. Women with a waist
measurement of more than 35 inches and men with a waist measurement of
more than 40 inches may have more health risks than people with lower waist
measurements because of their body fat distribution.

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What causes obesity?
Obesity occurs when a person consumes more calories from food than he or she
burns. Our bodies need calories to sustain life and be physically active, but to
maintain weight we need to balance the energy we eat with the energy we use.
When a person eats more calories than he or she burns, the energy balance is
tipped toward weight gain and obesity. This imbalance between calories-in and
calories-out may differ from one person to another. Genetic, environmental, and
other factors may all play a part.
Genetic Factors
Obesity tends to run in families, suggesting a genetic cause. However, families
also share diet and lifestyle habits that may contribute to obesity. Separating
genetic from other influences on obesity is often difficult. Even so, science does
show a link between obesity and heredity.
Environmental and Social Factors
Environment strongly influences obesity. Consider that most people in the United
States alive today were also alive in 1980, when obesity rates were lower. Since
this time, our genetic make-up has not changed, but our environment has.
Environment includes lifestyle behaviors such as what a person eats and his or
her level of physical activity. Too often Americans eat out; consume large meals
and high-fat foods, and put taste and convenience ahead of nutrition. Also, most
people in the United States do not get enough physical activity.
Environment also includes the world around us—our access to places to walk
and healthy foods, for example. Today, more people drive long distances to work
instead of walking, live in neighborhoods without sidewalks, tend to eat out or get
“take out” instead of cooking, or have vending machines with high-calorie, highfat
snacks at their workplace. Our environment often does not support healthy
habits.
In addition, social factors including poverty and a lower level of education have
been linked to obesity. One reason for this may be that high-calorie processed
foods cost less and are easier to find and prepare than healthier foods, such as
fresh vegetables and fruits. Other reasons may include inadequate access to
safe recreation places or the cost of gym memberships, limiting opportunities for
physical activity. However, the link between low socio-economic status and
obesity has not been conclusively established, and recent research shows that
obesity is also increasing among high-income groups.

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Although you cannot change your genetic makeup, you can work on changing
your eating habits, levels of physical activity, and other environmental factors. Try
these ideas:
Learn to choose sensible portions of nutritious meals that are lower
in fat.
Learn to recognize and control environmental cues (like inviting
smells or a package of cookies on the counter) that make you want
to eat when you are not hungry.
Engage in at least 30 minutes of moderate-intensity physical activity
(like brisk walking) on most, preferably all, days of the week.
Take a walk instead of watching television.
Eat meals and snacks at a table, not in front of the TV.
Keep records of your food intake and physical activity.
Other Causes of Obesity
There are some illnesses that may lead to or are associated with weight gain or
obesity.
These include:
Hypothyroidism, a condition in which the thyroid gland fails to
produce enough thyroid hormone. It often results in lowered
metabolic rate and loss of vigor.
Cushing's syndrome, a hormonal disorder caused by prolonged
exposure of the body's tissues to high levels of the hormone cortisol.
Symptoms vary, but most people have upper body obesity, rounded
face, increased fat around the neck, and thinning arms and legs.
Polycystic ovary syndrome, a condition characterized by high
levels of androgens (male hormone), irregular or missed menstrual
cycles, and in some cases, multiple small cysts in the ovaries. Cysts
are fluid-filled sacs.
A doctor can tell whether there are underlying medical conditions that are
causing weight gain or making weight loss difficult.
Lack of sleep may also contribute to obesity. Recent studies suggest that
people with sleep problems may gain weight over time. On the other hand,
obesity may contribute to sleep problems due to medical conditions such as
sleep apnea, where a person briefly stops breathing at multiple times during the
night.

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Certain drugs such as steroids, some antidepressants, and some medications for
psychiatric conditions or seizure disorders may cause weight gain. These drugs
may slow the rate at which the body burns calories, stimulate appetite, or cause
the body to hold on to extra water. Be sure your doctor knows all the medications
you are taking (including over-the-counter medications and dietary supplements).
He or she may recommend a different medication that has less effect on weight
gain.
What are the consequences of obesity?
My Health Risks
Obesity is more than a cosmetic problem. Many serious medical conditions
have been linked to obesity, including type 2 diabetes, heart disease, high blood
pressure, and stroke. Obesity is also linked to higher rates of certain types of
cancer. Men who are obese are more likely than nonobese men to develop
cancer of the colon, rectum, or prostate. Women who are obese are more likely
than nonobese women to develop cancer of the gallbladder, uterus, cervix, or
ovaries. Esophageal cancer has also been associated with obesity.
Other diseases and health problems linked to obesity include:
Gallbladder disease and gallstones
Fatty liver disease (also called nonalcoholic steatohepatitis or NASH).
Gastro esophageal reflux or what is sometimes called GERD. This
problem occurs when the lower esophageal sphincter does not close
properly and stomach contents leak back—or reflux—into the esophagus.
Osteoarthritis, a disease in which the joints deteriorate. This is possibly
the result of excess weight on the joints.
Gout, another disease affecting the joints.
Pulmonary (breathing) problems, including sleep apnea, which causes
a person to stop breathing for a short time during sleep.
Reproductive problems in women, including menstrual irregularities and
infertility.
Health care providers generally agree that the more obese a person is, the
more likely he or she is to develop health problems.
Psychological and Social Effects
Emotional suffering may be one of the most painful parts of obesity. American
society emphasizes physical appearance and often equates attractiveness with
slimness, especially for women. Such messages make overweight people feel

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unattractive. Many people think that individuals with obesity are gluttonous, lazy,
or both. This is not true. As a result, people who are obese often face prejudice
or discrimination in the job market, at school, and in social situations. Feelings of
rejection, shame, or depression may occur.
Who should lose weight?
Health care providers generally agree that people who have a BMI of 30 or
greater can improve their health through weight loss. This is especially true for
people with a BMI of 40 or greater, who are considered extremely obese.
Preventing additional weight gain is recommended if you
Have a BMI between 25 and 29.9
Unless you have other risk factors for obesity-related diseases.
Obesity experts recommend you try to lose weight if you have two or more of the
following:
Family history of certain chronic diseases. If you have close relatives
who have had heart disease or diabetes, you are more likely to develop
these problems if you are obese.
Preexisting medical conditions. High blood pressure, high LDL
cholesterol levels, low HDL cholesterol levels, high triglycerides, and high
blood glucose are all warning signs of some obesity-associated diseases.
Large waist circumference. Men who have waist circumferences greater
than 40 inches, and women who have waist circumferences greater than
35 inches, are at higher risk of diabetes, dyslipidemia (abnormal amounts
of fat in the blood), high blood pressure, and heart disease.
Fortunately, a weight loss of 5 to 10 percent of your initial body weight can do
much to improve health by lowering blood pressure and other risk factors for
obesity-related diseases. In addition, research shows that a 5- to 7-percent

Page 25
weight loss brought about by moderate diet and exercise can delay or possibly
prevent type 2 diabetes in people at high risk for the disease.
In a recent study, participants who were overweight and had pre-diabetes—a
condition in which a person’s blood glucose level is higher than normal, but not
high enough to be classified as diabetes—were able to delay or prevent the
onset of type 2 diabetes by adopting a low-fat, low-calorie diet and exercising for
30 minutes a day, 5 days a week.
How is obesity treated?
The method of treatment depends on your level of obesity, overall health
condition, and readiness to lose weight. Treatment may include a combination of
diet, exercise, behavior modification, and sometimes weight-loss drugs. In some
cases of extreme obesity, bariatric surgery may be recommended. (Visit
www.win.niddk.nih.gov/publications/gastric.htm for more information on bariatric
surgery.)
Remember, weight control is a life-long effort, and having realistic
expectations about weight loss is an important consideration. Eating a healthful
diet and getting at least 30 minutes of moderate-intensity physical activity on
most, preferably all, days of the week have important health benefits. Sixty
minutes of physical activity a day may be required to prevent gradual weight gain
in adulthood. Previously overweight and obese individuals are encouraged to get
60 to 90 minutes of exercise a day to sustain weight loss.
Although most adults do not need to see their healthcare professional before
starting a moderate-intensity physical activity program, men older than 40 years
and women older than 50 years who plan a vigorous program or who have either
chronic disease or risk factors for chronic illnesses should speak with their health
care provider before starting a physical activity program.
Source: National Institutes of Health (NIH) Publication No. 04-4352. April 2004.

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Chapter 4: What is Diabetes?
What is diabetes?
A disorder of metabolism—the way the body uses or converts food for energy
and growth
What are the main types of diabetes?
type 1 diabetes
type 2 diabetes
gestational diabetes
What are the impacts of diabetes?
It affects 20.8 million people—7.0 percent of the U.S. population.
It is a leading cause of death and disability. It costs $132 billion per
year.
Who gets diabetes?
People of any age
People with a family history of diabetes
Others at high risk for type 2 diabetes: older people, overweight and
sedentary people, African Americans, Alaska Natives, American Indians,
Asian Americans, Native Hawaiians, some Pacific Islander Americans,
and Hispanics/Latinos
Almost everyone knows someone who has diabetes.
An estimated 20.8 million people in the United States—7.0 percent of the
population—have diabetes, a serious, lifelong condition. Of those, 14.6 million
have been diagnosed, and 6.2 million have not yet been diagnosed. In 2005,
about 1.5 million people aged 20 or older were diagnosed with diabetes.

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What is diabetes?
After digestion, glucose passes into the bloodstream, where it is used by cells for
growth and energy. For glucose to get into cells, insulin must be present. Insulin
is a hormone produced by the pancreas, a large gland behind the stomach.
When we eat, the pancreas automatically produces the right amount of insulin to
move glucose from blood into our cells. In people with diabetes, however, the
pancreas either produces little or no insulin, or the cells do not respond
appropriately to the insulin that is produced. Glucose builds up in the blood,
overflows into the urine, and passes out of the body in the urine. Thus, the body
loses its main source of fuel even though the blood contains large amounts of
glucose.

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What are the types of diabetes?
The three main types of diabetes are:
type 1 diabetes
type 2 diabetes
gestational diabetes
Type 1 Diabetes
Type 1 diabetes is an autoimmune disease. An autoimmune disease results
when the body’s system for fighting infection (the immune system) turns against
a part of the body. In diabetes, the immune system attacks and destroys the
insulin-producing beta cells in the pancreas. The pancreas then produces little or
no insulin. A person who has type 1 diabetes must take insulin daily to live.
At present, scientists do not know exactly what causes the body’s immune
system to attack the beta cells, but they believe that autoimmune, genetic, and
environmental factors, possibly viruses, are involved. Type 1 diabetes accounts
for about 5 to 10 percent of diagnosed diabetes in the United States. It develops
most often in children and young adults but can appear at any age.
Symptoms of type 1 diabetes usually develop over a short period, although
beta cell destruction can begin years earlier. Symptoms may include increased
thirst and urination, constant hunger, weight loss, blurred vision, and extreme
fatigue. If not diagnosed and treated with insulin, a person with type 1 diabetes
can lapse into a life-threatening diabetic coma, also known as diabetic
ketoacidosis.
Type 2 Diabetes
The most common form of diabetes is type 2 diabetes. About 90 to 95 percent of
people with diabetes have type 2. This form of diabetes is most often associated
with older age, obesity, family history of diabetes, previous history of gestational
diabetes, physical inactivity, and certain ethnicities. About 80 percent of people
with type 2 diabetes are overweight.
Type 2 diabetes is increasingly being diagnosed in children and
adolescents. However, nationally representative data on prevalence of type 2
diabetes in youth are not available. When type 2 diabetes is diagnosed, the
pancreas is usually producing enough insulin, but for unknown reasons the body
cannot use the insulin effectively, a condition called insulin resistance. After
several years, insulin production decreases. The result is the same as for type 1

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diabetes—glucose builds up in the blood and the body cannot make efficient use
of its main source of fuel.
The symptoms of type 2 diabetes develop gradually. Their onset is not as
sudden as in type 1 diabetes. Symptoms may include fatigue, frequent urination,
increased thirst and hunger, weight loss, blurred vision, and slow healing of
wounds or sores. Some people have no symptoms.
Gestational Diabetes
Some women develop gestational diabetes late in pregnancy. Although this form
of diabetes usually disappears after the birth of the baby, women who have had
gestational diabetes have a 20 to 50 percent chance of developing type 2
diabetes within 5 to 10 years. Maintaining a reasonable body weight and being
physically active may help prevent development of type 2 diabetes.
About 3 to 8 percent of pregnant women in the United States develop gestational
diabetes. As with type 2 diabetes, gestational diabetes occurs more often in
some ethnic groups and among women with a family history of diabetes.
Gestational diabetes is caused by the hormones of pregnancy or a shortage of
insulin. Women with gestational diabetes may not experience any symptoms.
How is diabetes diagnosed?
The fasting blood glucose test is the preferred test for diagnosing diabetes in
children and nonpregnant adults. It is most reliable when done in the morning.
However, a diagnosis of diabetes can be made based on any of the following test
results, confirmed by retesting on a different day:
A blood glucose level of 126 milligrams per deciliter (mg/dL) or more
after an 8-hour fast. This test is called the fasting blood glucose test.
A blood glucose level of 200 mg/dL or more 2 hours after drinking a
beverage containing 75 grams of glucose dissolved in water. This test is
called the oral glucose tolerance test (OGTT).
A random (taken at any time of day) blood glucose level of 200 mg/dL
or more, along with the presence of diabetes symptoms.
Gestational diabetes is diagnosed based on blood glucose levels measured
during the OGTT. Glucose levels are normally lower during pregnancy, so the
cutoff levels for diagnosis of diabetes in pregnancy are lower. Blood glucose
levels are measured before a woman drinks a beverage containing glucose.
Then levels are checked 1, 2, and 3 hours afterward. If a woman has two blood

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glucose levels meeting or exceeding any of the following numbers, she has
gestational diabetes: a fasting blood glucose level of 95 mg/dL, a 1-hour level of
180 mg/dL, a 2-hour level of 155 mg/dL, or a 3-hour level of 140 mg/dL.
What is pre-diabetes?
People with pre-diabetes have blood glucose levels that are higher than normal
but not high enough for a diagnosis of diabetes. This condition raises the risk of
developing type 2 diabetes, heart disease, and stroke.
Pre-diabetes is also called impaired fasting glucose (IFG) or impaired glucose
tolerance (IGT), depending on the test used to diagnose it. Some people have
both IFG and IGT.
IFG is a condition in which the blood glucose level is high (100 to 125
mg/dL) after an overnight fast, but is not high enough to be classified as
diabetes. (The former definition of IFG was 110 mg/dL to 125 mg/dL.)
IGT is a condition in which the blood glucose level is high (140 to 199
mg/dL) after a 2-hour oral glucose tolerance test, but is not high enough to
be classified as diabetes.
Pre-diabetes is becoming more common in the United States, according to
new estimates provided by the U.S. Department of Health and Human Services.
About 40 percent of U.S. adults ages 40 to 74—or 41 million people—had
prediabetes in 2000. New data suggest that at least 54 million U.S. adults had
prediabetes in 2002. Many people with pre-diabetes go on to develop type 2
diabetes within 10 years.
The good news is that if you have pre-diabetes, you can do a lot to prevent or
delay diabetes. Studies have clearly shown that you can lower your risk of
developing diabetes by losing 5 to 7 percent of your body weight through diet
and increased physical activity. A major study of more than 3,000 people with
IGT, a form of pre-diabetes, found that diet and exercise resulting in a 5 to 7
percent weight loss—about 10 to 14 pounds in a person who weighs 200
pounds— lowered the incidence of type 2 diabetes by nearly 60 percent. Study
participants lost weight by cutting fat and calories in their diet and by exercising
(most chose walking) at least 30 minutes a day, 5 days a week.
What are the scope and impact of diabetes?
Diabetes is widely recognized as one of the leading causes of death and
disability in the United States. In 2002, it was the sixth leading cause of death.
However, diabetes is likely to be underreported as the underlying cause of death

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on death certificates. About 65 percent of deaths among those with diabetes are
attributed to heart disease and stroke.
Diabetes is associated with long-term complications that affect almost every part
of the body. The disease often leads to blindness, heart and blood vessel
disease, stroke, kidney failure, amputations, and nerve damage. Uncontrolled
diabetes can complicate pregnancy, and birth defects are more common in
babies born to women with diabetes.
In 2002, diabetes cost the United States $132 billion. Indirect costs, including
disability payments, time lost from work, and premature death, totaled $40 billion;
direct medical costs for diabetes care, including hospitalizations, medical care,
and treatment supplies, totaled $92 billion.
Who gets diabetes?
Diabetes is not contagious. People cannot “catch” it from each other. However,
certain factors can increase the risk of developing diabetes.
Type 2 diabetes is more common in older people, especially in people who
are overweight, and occurs more often in African Americans, American
Indians, some Asian Americans, Native Hawaiians and other Pacific
Islander Americans, and Hispanics/Latinos.
On average, non-Hispanic African Americans are 1.8 times as likely to have
diabetes as non-Hispanic whites of the same age. Mexican Americans are 1.7
times as likely to have diabetes as non-Hispanic whites of similar age. (Data are
not available for estimation of diabetes rates in other Hispanic/Latino groups.)
American Indians have one of the highest rates of diabetes in the world. On
average, American Indians and Alaska Natives are 2.2 times as likely to have
diabetes as non-Hispanic whites of similar age.
Although prevalence data for diabetes among Asian Americans and Pacific
Islanders are limited, some groups, such as Native Hawaiians, Asians, and other
Pacific Islanders residing in Hawaii (aged 20 or older) are more than twice as
likely to have diabetes as white residents of Hawaii of similar age. Diabetes
prevalence in the United States is likely to increase for several reasons.
First, a large segment of the population is aging. Also, Hispanics/Latinos and
other minority groups at increased risk make up the fastest-growing segment of
the U.S. population. Finally, Americans are increasingly overweight and

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sedentary. According to recent estimates from the Centers for Disease Control
and Prevention (CDC), diabetes will affect one in three people born in 2000 in the
United States. The CDC also projects the prevalence of diagnosed diabetes in
the United States will increase 165 percent by 2050.

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How is diabetes managed?
Before the discovery of insulin in 1921, everyone with type 1 diabetes died within
a few years after diagnosis. Although insulin is not considered a cure, its
discovery was the first major breakthrough in diabetes treatment.
Today, healthy eating, physical activity, and taking insulin are the basic
therapies for type 1 diabetes. The amount of insulin must be balanced with
food intake and daily activities. Blood glucose levels must be closely monitored
through frequent blood glucose checking. People with diabetes also monitor
blood glucose levels several times a year with a laboratory test called the A1C.
Results of the A1C test reflect average blood glucose over a 2 to 3 month period.
Healthy eating, physical activity, and blood glucose testing are the basic
management tools for type 2 diabetes. In addition, many people with type 2
diabetes require oral medication, insulin, or both to control their blood glucose
levels.
Adults with diabetes are at high risk for cardiovascular disease (CVD). In fact, at
least 65 percent of those with diabetes die from heart disease or stroke.
Managing diabetes is more than keeping blood glucose levels under control—it is
also important to manage blood pressure and cholesterol levels through healthy
eating, physical activity, and use of medications (if needed). By doing so, those
with diabetes can lower their risk. Aspirin therapy, if recommended by the health
care team and smoking cessation can also help lower risk.
People with diabetes must take responsibility for their day-to-day care. Much
of the daily care involves keeping blood glucose levels from going too low or too
high. When blood glucose levels drop too low—a condition known as
hypoglycemia—a person can become nervous, shaky, and confused. Judgment
can be impaired, and if blood glucose falls too low, fainting can occur. A person
can also become ill if blood glucose levels rise too high, a condition known as
hyperglycemia.
People with diabetes should see a health care provider who will help them
learn to manage their diabetes and who will monitor their diabetes control. Most
people with diabetes get care from primary care physicians—internists, family

Page 34
practice doctors, or pediatricians. Often, having a team of providers can improve
diabetes care. A team can include
a primary care provider such as an internist, a family practice doctor, or
a pediatrician
an endocrinologist (a specialist in diabetes care)
a dietitian, a nurse, and other health care providers who are certified
diabetes educators—experts in providing information about managing
diabetes
a podiatrist (for foot care)
an ophthalmologist or an optometrist (for eye care)
other health care providers, such as cardiologists and other specialists.
In addition, the team for a pregnant woman with type 1, type 2, or
gestational diabetes should include an obstetrician who specializes in
caring for women with diabetes.
The team can also include a pediatrician or a neonatologist with experience
taking care of babies born to women with diabetes.
The goal of diabetes management is to keep levels of blood glucose, blood
pressure, and cholesterol as close to the normal range as safely possible. A
major study, the Diabetes Control and Complications Trial (DCCT), sponsored by
the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK),
showed that keeping blood glucose levels close to normal reduces the risk of
developing major complications of type 1 diabetes. This 10-year study,
completed in 1993, included 1,441 people with type 1 diabetes.
The study compared the effect of two treatment approaches—intensive
management and standard management—on the development and progression
of eye, kidney, nerve, and cardiovascular complications of diabetes. Intensive
treatment aimed to keep A1C levels as close to normal (6 percent) as possible.
Researchers found that study participants who maintained lower levels of blood
glucose through intensive management had significantly lower rates of these
complications. More recently, a follow-up study of DCCT participants showed that
the ability of intensive control to lower the complications of diabetes has
persisted more than 10 years after the trial ended.
The United Kingdom Prospective Diabetes Study, a European study completed
in 1998, showed that intensive control of blood glucose and blood pressure
reduced the risk of blindness, kidney disease, stroke, and heart attack in people
with type 2 diabetes.

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Chapter 5: Women & Heart Disease
Do women need to worry about heart disease?
Yes. One in three American women dies of heart disease. In 2003, almost twice
as many women died of cardiovascular disease (both heart disease and stroke)
than from all cancers combined. The older a woman gets, the more likely she is
to get heart disease. But women of all ages should be concerned about heart
disease. All women should take steps to prevent heart disease.
Both men and women have heart attacks, but more women who have heart
attacks die from them. Treatments can limit heart damage but they must be given
as soon as possible after a heart attack starts. Ideally, treatment should start
within one hour of the first symptoms.
Do women of color need to worry about heart disease?
Yes. African American and Hispanic American/Latina women are more likely to
get heart disease because they tend to have more risk factors such as obesity,
lack of exercise, high blood pressure, and diabetes than white women. Women of

Page 36
color also are more likely than white women to die of heart disease. If you're a
woman of color, take steps to reduce your risk factors.
What is heart disease?
Heart disease is a number of abnormal conditions affecting the heart and the
blood vessels in the heart. Types of heart disease include:
Coronary artery disease (CAD) is the most common type and is the
leading cause of heart attacks. When you have CAD, your arteries
become hard and narrow. Blood has a hard time getting to the heart, so
the heart does not get all the blood it needs. CAD can lead to:
Angina. Angina is chest pain or discomfort that happens when the heart
does not get enough blood. It may feel like a pressing or squeezing pain,
often in the chest, but sometimes the pain is in the shoulders, arms, neck,
jaw, or back. It can also feel like indigestion (upset stomach). Angina is not
a heart attack, but having angina means you are more likely to have a
heart attack.
Heart attack. A heart attack occurs when an artery is severely or
completely blocked, and the heart does not get the blood it needs for more
than 20 minutes.
Heart failure occurs when the heart is not able to pump blood through the
body as well as it should. This means that other organs, which normally
get blood from the heart, do not get enough blood. It does NOT mean that
the heart stops.
Signs of heart failure include:
Shortness of breath (feeling like you can't get enough air)
Swelling in feet, ankles, and legs
Extreme tiredness

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Heart arrhythmias are changes in the beat of the heart. Most people have felt
dizzy, faint, out of breath or had chest pains at one time. These changes in
heartbeat are, for most people, harmless. As you get older, you are more likely to
have arrhythmias. Don't panic if you have a few flutters or if your heart races
once in a while.
What can I do to prevent heart disease?
You can reduce your chances of getting heart disease by taking these steps:
Know your blood pressure. Your heart moves blood through your body. If it is
hard for your heart to do this, your heart works harder, and your blood pressure
will rise. People with high blood pressure often have no symptoms, so have your
blood pressure checked every 1 to 2 years.
If you have high blood pressure, your doctor may suggest you make some
lifestyle changes, such as eating less salt (DASH Eating Plan) and exercising
more. Your doctor may also prescribe medicine to help lower your blood
pressure.
Don't smoke. If you smoke, try to quit. If you're having trouble quitting, there are
products and programs that can help:
Nicotine patches and gums
Support groups
Programs to help you stop smoking
Get tested for diabetes . People with diabetes have high blood glucose (often
called blood sugar). People with high blood sugar often have no symptoms, so
have your blood sugar checked regularly. Having diabetes raises your chances
of getting heart disease. If you have diabetes, your doctor will decide if you need
diabetes pills or insulin shots. Your doctor can also help you make a healthy
eating and exercise plan.
Get your cholesterol and triglyceride levels tested. High blood cholesterol
can clog your arteries and keep your heart from getting the blood it needs. This
can cause a heart attack. Triglycerides are a form of fat in your blood stream.
High levels of triglycerides are linked to heart disease in some people. People
with high blood cholesterol or high blood triglycerides often have no symptoms,

Page 38
so have your blood cholesterol and triglyceride levels checked regularly. If your
cholesterol or triglyceride levels are high, talk to your doctor about what you can
do to lower them. You may be able to lower your cholesterol and triglyceride
levels by eating better and exercising more. Your doctor may prescribe
medication to help lower your cholesterol.
Maintain a healthy weight. Being overweight raises your risk for heart disease.
Calculate your Body Mass Index (BMI) to see if you are at a healthy weight.
Eat a healthy diet and exercise at a moderate intensity for at least 30 minutes
most days of the week. Start by adding more fruits, vegetables, and whole grains
to your diet. Take a brisk walk on your lunch break or take the stairs instead of
the elevator.
If you drink alcohol, limit it to no more than one drink (one 12 ounce beer,
one 5 ounce glass of wine, or one 1.5 ounce shot of hard liquor) a day.
Find healthy ways to cope with stress. Lower your stress level by talking to
your friends, exercising, or writing in a journal.
What does high cholesterol have to do with heart disease?
Cholesterol is a waxy substance found in all parts of the body. When there is too
much cholesterol in your blood, cholesterol can build up on the walls of your
arteries and cause blood clots. Cholesterol can clog your arteries and keep your
heart from getting the blood it needs. This can cause a heart attack.
There are two types of cholesterol:
Low-density lipoprotein (LDL) is often called the "bad" type of
cholesterol because it can clog the arteries that carry blood to your heart.
For LDL, lower numbers are better.
High-density lipoprotein (HDL) is known as "good" cholesterol because
it takes the bad cholesterol out of your blood and keeps it from building up
in your arteries. For HDL, higher numbers are better.
All women age 20 and older should have their blood cholesterol and
triglyceride levels checked at least once every 5 years.

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What do my cholesterol and triglyceride numbers mean?
Total cholesterol level - Lower is better. Less than 200 mg/dL is best.
Total Cholesterol Level Category
Less than 200 mg/dL – Desirable
200 - 239 mg/dL - Borderline high
240 mg/dL and above – High
LDL (bad) cholesterol - Lower is better. Less than 100 mg/dL is best.
LDL Cholesterol Level Category
Less than 100 mg/dL – Optimal
100-129 mg/dL - Near optimal/above optimal
130-159 mg/dL - Borderline high
160-189 mg/dL – High
190 mg/dL and above - Very high
HDL (good) cholesterol - Higher is better. More than 60 mg/dL is best.
Triglyceride levels - Lower is better. Less than 150mg/dL is best.
How can I lower my cholesterol?
You can lower your cholesterol by taking these steps:
Maintain a healthy weight. If you are overweight, losing weight can help
lower your total cholesterol and LDL ("bad cholesterol") levels. Calculate
your Body Mass Index (BMI) to see if you are at a healthy weight. If not,
try making small changes like eating an apple instead of potato chips,
taking the stairs instead of the elevator, or parking farther away from the

Page 40
entrance to your office, the grocery store, or the mall. (But be sure to park
in a safe, well-lit spot.)
Eat better. Eat foods low in saturated fats, Trans fats, and cholesterol.
Eat more: Fish, poultry (chicken, turkey--breast meat or drumstick is
best), and lean meats (round, sirloin, loin). Broil, bake, roast, or poach
foods. Remove the fat and skin before eating.
Skim (fat-free) or low-fat (1%) milk and cheeses, and low-fat or nonfat
yogurt.
Fruits and vegetables (try for 5 a day)
Cereals, breads, rice, and pasta made from whole grains (such as
"wholewheat" or "whole-grain" bread and pasta, rye bread, brown rice,
quinoa and oatmeal)
Eat less: Organ meats (liver, kidney, brains), Egg yolks – Choose those
enriched with Omega – 3’sFats (butter, lard), and oils Packaged and
processed foods.
Get moving. Exercise can help lower LDL ("bad cholesterol") and raise
HDL ("good cholesterol"). Exercise at a moderate intensity for at least 30
minutes most days of the week. Take a brisk walk on your lunch break or
take the stairs instead of the elevator.
Take your medicine. If your doctor has prescribed medicine to lower your
cholesterol, take it exactly as you have been told to.
How do I know if I have heart disease?
Heart disease often has no symptoms. But, there are some signs to watch for.
Chest or arm pain or discomfort can be a symptom of heart disease and a
warning sign of a heart attack. Shortness of breath (feeling like you can't get
enough air), dizziness, nausea (feeling sick to your stomach), abnormal
heartbeats, or feeling very tired also are signs. Talk with your doctor if you're
having any of these symptoms. Your doctor will take a medical history, do a
physical exam, and may order tests.

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What are the signs of a heart attack?
Not everyone has all of the warning signs of heart attack. And, sometimes these
signs can go away and come back.
Symptoms of a heart attack include:
Pain or discomfort in the center of the chest
Pain or discomfort in other areas of the upper body, including the arms,
back, neck, jaw, or stomach
Other symptoms, such as shortness of breath (feeling like you can't get
enough air), breaking out in a cold sweat, nausea (feeling sick to your
stomach), or feeling faint or woozy
Some women have more vague symptoms such as:
Unusual tiredness
Trouble sleeping
Problems breathing
Indigestion (upset stomach)

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Anxiety (feeling uneasy or worried)
One of my family members had a heart attack. Does that mean I'll have one
too?
If your dad or brother had a heart attack before age 55, or if your mom had one
before age 65, you're more likely to develop heart disease. This does not mean
you will have a heart attack. It means you should take extra good care of your
heart to keep it healthy.
Sometimes my heart beats really fast and other times it feels like my heart
skips a beat. Am I having a heart attack?
Most people have changes in their heartbeat from time to time. These changes in
heartbeat are, for most people, harmless. As you get older, you're more likely to
have heartbeats that feel different. Don't panic if you have a few flutters or if your
heart races once in a while. If you have flutters AND other symptoms such as
dizziness or shortness of breath (feeling like you can't get enough air), call 911.
Should I take a daily aspirin to prevent heart attack?
Aspirin may be helpful for women at high risk, such as women who have already
had a heart attack. Aspirin can have serious side effects and may be harmful
when mixed with certain medicines. If you're thinking about taking aspirin, talk to
your doctor first. If your doctor thinks aspirin is a good choice for you, be sure to
take it exactly as your doctor tells you to.
Does taking birth control pills increase my risk for heart disease?
Taking birth control pills is generally safe for young, healthy women. But birth
control pills can pose heart disease risks for some women, especially women
older than 35; women with high blood pressure, diabetes, or high cholesterol;
and women who smoke. Talk with your doctor if you have questions about
the pill.
If you're taking birth control pills, watch for signs of trouble, including:
Eye problems such as blurred or double vision
Pain in the upper body or arm
Bad headaches
Problems breathing
Spitting up blood
Swelling or pain in the leg
Yellowing of the skin or eyes

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Breast lumps
Unusual (not normal) heavy bleeding from your vagina
Does using the birth control patch increase my risk for heart disease? The
patch is generally safe for young, healthy women. The patch can pose heart
disease risks for some women, especially women older than 35; women with
high blood pressure, diabetes, or high cholesterol; and women who smoke.
Recent studies show that women who use the patch may be exposed to more
estrogen (the female hormone in birth control pills and the patch that keeps users
from becoming pregnant) than women who use the birth control pill. Research is
underway to see if the risk for blood clots (which can lead to heart attack or
stroke) is higher in patch users. Talk with your doctor if you have questions about
the patch.
If you're using the patch, watch for signs of trouble, including:
Eye problems such as blurred or double vision
Pain in the upper body or arm
Bad headaches
Problems breathing
Spitting up blood
Swelling or pain in the leg
Yellowing of the skin or eyes
Breast lumps
Unusual (not normal) heavy bleeding from your vagina
Does hormone replacement therapy (HRT) increase a woman's risk for heart
disease?
Hormone replacement therapy (HRT) can help with some symptoms of
menopause, including hot flashes, vaginal dryness, mood swings, and bone loss,
but there are risks, too. For some women, taking hormones can increase their
chances of having a heart attack or stroke. If you decide to use hormones, use
them at the lowest dose that helps for the shortest time needed. Talk with your
doctor if you have questions about HRT.

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Chapter 6: My Foundation of Fitness & Healthy Living
Fit & Healthy living doesn’t just come from one thing. Forget the magic pill or the
diet potion or the surgery or the mantra or the crash diet or the intense workout
once a month. These are common things we turn to when we need a solution for
our lives. But they won’t help us enjoy healthy living.
Healthy living is like a puzzle and each
piece fits together with the other pieces and
it isn’t until you have all of the pieces that
you have a complete picture. If one piece is
missing, your puzzle isn’t complete and you
don’t have the full healthy lifestyle that you
need to enjoy.
What are these puzzle piece cornerstones
that need to fit together to make a complete picture of health?
You’ve already read about some of them. On the next page I have provided you
with an entire list. Use this list as a personal checklist to make sure every puzzle
piece in your life is in place. If not, start focusing on that missing piece.

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The Building Blocks For Ultimate Fitness & Health
Personal Goal Setting – Knowing What you want to specifically accomplish & when
Between the Ears – Understanding how Behavior modification is Crucial for Success
Adequate Sleep – Rest and Recovery from Daily Fitness & Health Activities
Stress Management – Keeping a clear mind through Work & Personal Life
Healthy Eating – Complete & Balanced Nutritionally Sound Meal Planning
Get Moving Daily – Weight & Cardio Fitness Training in Balance
Are you enjoying each of these today?
Are you even sure what is the right amount of each for you?
This book is all about helping you find personal balance in your life and giving
you the skills you need to put the puzzle pieces of fitness & health all together.
Attitude is Really Everything – When it comes to living healthy. A negative
attitude can sabotage the best-laid plans for your fitness and health goals. Living
well is a direct correlation with a positive attitude. Keep smiling and try to surround
yourself with positive people and influences, while you look for the good in daily
business and personal activities.

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Don’t be Fooled with Diets – Most people are completely confused when the
word diet or nutrition is used. Your body needs to have nutrients replaced,
whether through foods being eaten or supplementation. Do you remember what
you learned in elementary school about the four major food groups? As an adult,
eating balanced healthy meals from these four food groups still applies. It is
extremely important to remove the “junk food” from your meal plan and stick with
healthy balanced foods. If you do not like certain things such as fruits and
vegetables, be sure you are taking a supplement to get the nutrients you
definitely need.
According to fitness experts - exercising female diabetics had a 33 percent
lower chance to develop cardiovascular disease after eight years than those who
didn’t workout. Stroke could be reduced by 50 percent with a moderate, five-day
exercise program.
Into those Golden Years - An Associated Press survey found that more than 60
percent of Americans don't want to live to 100 for fear of bad health and
insufficient finances. Don't be a fool; you can live to be 103! Studies have shown
that regular exercise and eating right improves ones health and can even slow
the effects of aging. Start now, age gracefully and feel great
The Risk of Not Taking Care -Eating a healthy diet, combined with staying
physically active and maintaining a healthy weight, can cut cancer risk by 30
percent to 40 percent, according to the American Institute for Cancer Research.

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Part 2 – My Personal Goal Setting
Chapter 7: The Value of Goal Setting
There’s an old adage in sports that says, “You miss 100% of the shots you never
take.” What this adage is all about is reminding us that we need to set goals and
attempt to reach them if we want to see success. No goals will more likely mean
any successes.
Now, some might argue that having goals could mean no success… and that’s
true, too. But here’s the difference:
An archer can fire randomly into a field and his arrows will hit wherever they
land… completely ineffective. Another archer can fire at a bull’s eye. They may
not hit the bulls eye each time, but at least they try and they will hit the bulls eye
some of the time.
What does that mean for your health? Consider this comparison between
someone named Jim and someone named Mary:
Jim Mary
Jim wants to get healthy but doesn’t
bother to set goals for himself. Each
day he goes about his daily routine and
as he lies down in bed at night he
realizes that he forgot to do anything
about his health today.
Mary wants to get healthy but she
decides to set goals. She commits to
eating 5-6 balanced healthy meals a
day. Sometimes she does, sometimes
she doesn’t.

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The result? Jim’s lack of goals means
that he has no direction.
The result? Mary may not always hit
her goal all the time, but at least she
hits her goals from time to time.
You need goals to monitor your success and to know if you Failed
or if you succeeded.
Visualize Clearly and Often - Design your new body in your mind first. You
cannot achieve your idea of the perfect body if you don't have an idea of what the
perfect body means to you. Take 10 minutes when you are sure not to be
disturbed by people or phone calls, get comfortable, fully relax, and then begin to
dream about what you will look like when you have achieved your goal. Be
specific, what will your calves look like, your legs, your butt, your lower back,
your stomach, your chest, your upper back, your shoulders, your neck and your
face. Then review this image as often throughout each day as possible (never
less than 3x/day).

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Chapter 8: How to Set My Personal Goals
When you set goals, it’s important to set goals that you are going to help you
succeed. This chapter will help you set goals that are appropriate and that you
can use to help you get the body and health that you want!
Your goals need to be……………
Realistic: Don’t expect to look like Arnold Schwarzenegger tomorrow if you’re
100 pounds overweight today. Make sure that your goals are based in reality. It
might be nice to have a muscular physique – and it may certainly be possible –
but it takes time and determination and doesn’t happen overnight.
Safe: Your health goals need to be safe for you! Be sure to include your
physician in any major health decisions you make. Don’t switch to an all water
diet to lose weight. A balanced life is going to be the most helpful when it comes
to losing weight and achieving long term health & fitness.
Holistic: Be sure to set goals for all of the areas of your life. Just changing your
diet may be a good start but if you’re not changing how much you work out, and
how much rest you get, you will not get the full benefit you want in life.
Achievable: Goals need to be achievable. Don’t make a goal that is impossible
to achieve. “I want legs so strong I can jump to the moon” is not an achievable
goal. You should set goals that you can accomplish but that require some work. If

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you accomplish them too easily, you didn’t set them high enough. If you never
accomplish any of your goals, you’re setting them too high. With practice, you’ll
find a nice balance.
Action oriented: A goal that says “I want to win the lottery” is not going to help
you win the lottery. In the same way, a goal like “I want to lose 10 pounds” is a
pretty good goal but there are better goals that are actually tied to specific
actions. Rather than setting goals that are the result (like losing 10 pounds),
instead, set goals that are the actions (like, “I’m going to work out 3 times a
week” or “I’m going to eat 3 balanced meals a day”).
Measurable: This is where a lot of people set health and fitness goals that fail.
You need to set goals that are measurable. A goal like “I want to get healthy” is a
nice goal to have but you’ll have no idea if you’re there or not. A much better goal
is one that says, “I will eat 5-6 balanced healthy meals a day with X amount of
calories per meal”. How do you make your goals measurable? Include numbers.
Examples might include your body weight, the number of workout repetitions you
can do, the amount of weight you can lift, the number of meals you eat per day,
the portions in each meal, the calories in each meal, the balance in each meal,
how many snacks you eat and of what kind, how frequently you work out each
week and for how long, how many glasses of water you drink each day, how
many hours of sleep you get each night, etc. etc.
Time oriented: Similar to having a measurable goal, you also need to have your
goal tied to a time. If your goal is to work out 4 times a week, but you never set a
time, you have less motivation to work out. The result, then, becomes the
oftenheard phrase: “I’ll start tomorrow.” But tomorrow never comes. Instead, a

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goal like “I want to work out 4 times a week for the next 8 weeks” is anchored to
a time and you are more likely to start today, and keep it up.
Fun: As soon as fitness and health become unpleasant, we run the risk of letting
them go and falling back into bad habits. Make it fun.
See Appendix 3 – Making healthy living fun for some ideas.
Rewarding: Your goals should have a reward tied to them to help motivate you.
Be sure that you make the reward equivalent to the difficulty of the goal so that
harder goals get better rewards. However, don’t create rewards that will negate
all the hard work you do (i.e., if I eat a balanced meal today, I will reward myself
with a steak sandwich and a pound of fries).
Short enough that you’ll remember them: If you have a goal that’s too long,
it’s hard to remember to do it. A short goal becomes something that you can
remember and easily say over and over again. Don’t forget to write it out and
post it everywhere!
Success tip: Rather than creating one goal with a long time frame, create
several smaller goals. For example, rather than creating a goal that says you
want to work out 4 days a week for the next 3 years, instead make several goals
in a series of steps:
1. Work out 3 times a week for 1 month.
2. Work out 3 times a week for 3 months in a row.
5. …etc.
Here are some example goals. Use them as inspiration to create your own goals:

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I want to exercise ___ times a week for ___ minutes each time. I will do this for
___ weeks. If I am successful, my reward will be __________________.
I want to eat 5-6 balanced healthy meals a day for ___ days. If I am successful,
my reward will be ___________________.
I want to sleep 8 hours a night for ___ nights. If I am successful, my reward will
be _____________________.
Fat Vs. Muscle - We hear it all the time... "I'm working out less and my muscle is
turning into fat!" One of the biggest myths in weight training... muscle and fat are
completely different types of tissue and can't magically be changed. Muscle
shrinks (atrophy) when not stimulated so your muscles may seem softer.
Compounding the problem, most people don't lower their calorie intake to match
their now lower energy needs. The result is less muscle mass and extra calories
being stored as fat... a shift in your body composition.
Magic in a Bottle - Popping a pill to reach your health and fitness goals are not
the answer! While dietary supplementation can help you achieve your goals there
is no substitution for hard work and dedication. Supplementation is designed to
supplement your healthy eating and exercise habits. Without addressing all the
areas of fitness results are normally minimal with short-term effects.

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A Work Sheet That Works - Keep a work sheet on your fridge and use it to write
down every item you eat during the day. Most of us have no idea how much we
are consuming. We often take a bite here and there without even noticing.
Chapter 9: How to Accomplish My Goals
Want the quick and dirty way to accomplish your goals? It’s here in a step-bystep
list:
1. Determine goals that fit the parameters from the last chapter. Make sure
you create several smaller goals instead of one or two large goals.
2. Make sure there is an appropriate reward attached to each one at the end
of a successful accomplishment of the goal.
3. Create a punishment for the unsuccessful accomplishment of the goal, but
make it practical. For example, if you fail to eat a balanced meal, you have
to clean out your oven!
4. Write out your goal several times on 3X5 index cards and post them
around your home and work.
5. Identify where you tend to be the most tempted to ignore your goals and
put a reminder there. For example, if you prefer to watch television instead
of work out, tape one of your 3X5 index cards to the remote and another
one right on the screen of your television.
6. Tell someone else about your goals and ask them to remind you to do
them… and to follow up.

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7. When you accomplish your goal, celebrate… then create a new goal.
Know your outcome - Have specific goals. Get a photo (or several) of what you
WILL look like when you reach your goal, and then focus only on that image.
Quickly erase any negative beliefs or images that may enter into your mind
during your day.
Reward yourself - It never ceases to amaze me how hard we are on ourselves
when we don't accomplish, and how hard we are on ourselves when we DO
accomplish. Whenever you reach a milestone, have something in mind, like a trip
to the day spa, new shoes or clothes (as long as it's NON-EDIBLE).

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Part 3 – My Mental Health Plan
Chapter 10: Between My Ears Weight Loss & Health
Are you ever disgusted with your eating habits?
Do you ever wish you had more willpower or self control? What if
I told you that, biologically, willpower doesn't exist? Would that make you feel
better? Perhaps you need a better understanding of what really makes you tick
and makes you cave into the strong desire to overeat and crave certain
unhealthy foods.
First, you need to understand the things that happen in the brain. At any given
second, there are more than 100,000 chemical reactions happening in your
brain. Your brain's communication with your nerve cells is the basis behind
everything you think, feel, and do. Your brain sends signals to nerves throughout
your body through messengers called neurotransmitters. Many neurotransmitters
regulate the way that you feel throughout the day. Some cause increased
alertness, while others cause more calming effects.
You might not realize that what you eat can affect the formation of many of these
neurotransmitters. Some diet-related neurotransmitters can have a significant
effect on our mood, our appetite and our cravings. Before discussing the

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neurotransmitters that affect your appetite, you must understand the following
things:
Your brain is constantly trying to achieve balance - this also applies to your
mood. For instance, if you're overly stressed, the brain wants to achieve balance
by making you do something that will release neurotransmitters that bring about
more calmness and relaxation. For some people this stress release comes
through anger, “road rage”, drinking alcohol, watching TV, exercising, or
overeating.
The drive to achieve pleasure, or to make you do things that bring you and
your brain emotional balance, can be difficult, if not impossible, to
override, especially in “addictive” types of personalities. Your brain will
continue to bug you to seek things that bring about pleasure and balance until it
feels sufficiently satisfied during times of stress or emotional swings. Imaginary
“willpower”, is often no match for your brain's desire for balance and pleasure
when you're under stress or emotional distress.
Our brain quickly learns what we do to give it pleasure or balance. We, in
turn, often have the "knee-jerk" reaction to do the quickest and easiest thing that
will help achieve this pleasure and balance whenever our brains call on us. Often
it is overeating. How a food smells, what it looks and tastes like, and its texture
can all excite chemicals within the brain that lead to intense pleasure, stress
release, calming and emotional satisfaction. It's like Pavlov's dog. Whatever our
brain quickly learns will give us quick and instantaneous gratification and
pleasure is what we will continually do over and over again.
You can do many things other than to overeat or succumb to poor habits to
give your brain balance and pleasure when it calls on you. You'll learn about
these later.
Appetite and Mood Regulators in the Brain - Serotonin, Endorphins and
Dopamine - The study of food, appetite, and neurotransmitters is still in its
infancy as far as research goes. But many strong connections between what we

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eat and the effects of different foods on our mood have emerged. Serotonin,
endorphins, and dopamine are three neurotransmitters in the brain that have a
strong connection to the foods you eat, your cravings, and your mood. Let's
discuss each of them, their functions, and the foods that can alter their
production. Serotonin is probably the most heavily researched appetite regulating
neurotransmitter.
What it does
Serotonin is a neurotransmitter, which, when released, brings about feelings of
calm, happiness, peace, and satisfaction. Sufficient amounts of circulating
serotonin also signal feelings of fullness and reduced appetite. For example, the
weight loss drugs Redux and Fenfluramine (the fen part of phen-fen) enhanced
circulation of serotonin in the brain in order to create greater and longer feelings
of fullness. Low levels of serotonin are linked with depression and increased
appetite. Many anti-depressants work by increasing availability of circulating
serotonin in the brain. Serotonin, in short, is a very powerful mood enhancer and
appetite regulator.
Dietary influences on serotonin
It's probably no coincidence that when you're stressed or blue you might turn to
sweets, baked goods, desserts, and other sugary carbohydrates to help you out.
Carbohydrate rich foods increase brain concentrations of an amino acid called
tryptophan, which is the building block for serotonin. In other words, eating
carbohydrates can often lead to feelings of calmness, peace, and satisfaction by
enhancing the production of serotonin in the brain. Instant stress relief! But,
eating sugary carbohydrates, instead of complex carbohydrates, can actually
have a rebound effect. You might feel good immediately after eating them
because they lead to an instant high and an energy boost. But, shortly after that,

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your insulin levels and energy level drop, which can actually cause a rebound
depression, or "sugar low." This can, in turn, stimulate more sugary carbohydrate
cravings to get back to the initial "sugar high." It is a truly vicious cycle. And of
course, eating does not really combat stress in a long-term or effective way.
Chances are, if you overeat, you often feel more guilty than relaxed!
What they do
Endorphins are very powerful natural opiates in the brain that produce feelings
of intense pleasure. They can also reduce and relieve pain. You might have
heard the term "runner's high." This has to do with the release of feel-good
endorphins after a long run or exercise session.
Dietary influences on endorphins
Some research postulates that sugar/fat combinations can lead to enhanced
production of blues-busting endorphins. You might crave foods, such as
chocolate, precisely because of its high fat/high sugar content. Chocolate also
contains phenyl ethylamine, an endorphin releasing substance. But, any food
with a high sugar and fat content such as doughnuts, baked goods, ice cream,
and others can increase endorphin and serotonin levels. That's quite an
irresistible combination, especially when you feel blue or stressed and seek a
quick "high” or mood lift.
Dopamine is a neurotransmitter that can cause increased mental alertness and
awareness. Some research suggests that a high-protein diet can enhance
dopamine production. Since there are fewer reports of cravings and binges
associated with high protein foods, such as meats, cheeses, or seafood, than
with high carbohydrate foods, we won't discuss dopamine extensively. A high
protein diet can suppress serotonin levels, which might lead to decreased
feelings of calmness and relaxation. A high protein diet may also enhance mental
alertness.

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Cravings, Overeating & Emotions - The Brain Chemistry Connection:
Interestingly, things occur every day that can cause significant changes and
shifts in the brain chemicals previously mentioned. Many of these moods,
emotions, and biological occurrences affect our cravings for foods. Remember,
the brain seeks balance. It does not want to feel stressed, blue, or guilty. It
immediately looks for pleasure and balance from the things that you have trained
it to seek when negative emotions and stressors surface. Oftentimes we are not
even aware of our emotions or stressors, or that we are eating in response to
moods and emotions until we make a habit of becoming in tune with how we
really feel.
Some everyday factors can affect your brain chemistry and your cravings:
Stress, fear, anger, and anxiety can increase a transmitter
called neuropeptide Y. This neurotransmitter can significantly
increase carbohydrate cravings.
Stress is also associated with low serotonin levels, which
can also lead to carbohydrate cravings to boost serotonin.
Depression and the blues are associated with suppressed
serotonin levels. Feeling down can affect your desire for
carbohydrates to boost these levels.
Feelings of guilt and low self-esteem have a strong
connection to increased cravings. Low self-esteem is associated
with low serotonin levels.
Non-emotional factors related to depressed serotonin levels:
PMS - When estrogen levels drop and progesterone levels
increase (as is the case during PMS) serotonin levels can drop.
Therefore, there's a true biological reason behind those
chocolate cravings during a certain time of the month.

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Seasonal Affective Disorder - The amount of light you are
exposed to each day affects serotonin levels. Those who live in
areas that have little daylight often report increased feelings of
depression and increased cravings for carbohydrates. Many
people also report these feelings during the winter months and
weight gain when there is less daylight. Lack of exposure to light
can depress serotonin levels.
In short, during certain times of the year or month, or when we experience
difficult emotions and stress, many go through the following cycle:
Stress & emotional swings
Depressed serotonin levels
Brain seeks balance (wants to be calm)
Eat high carbohydrate or high carbohydrate/high fat foods
Raise endorphins and serotonin
Feel sedated, relaxed and even "high"
Sugary foods lead to only a quick, temporary increase in energy
Eventually, blood sugar levels drop, energy drops, “sugar low”
feelings set in
More cravings for carbohydrates and fats to make you feel calm
and relaxed again
Your brain also quickly learns this pattern. You have trained it to realize that
when you have any multitude of feelings, like stress, depression, or anger, eating
certain foods will help “numb out” those feelings by releasing powerful mood
altering neurotransmitters. It will continue to re-seek that which you have trained
it to provide stress relief, and emotional relief.

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Conquer Your Emotions and Stress Effectively - without Overeating
Stress, the blues, fears, and guilt are a normal part of life. Chances are, we can't
fully rid ourselves of these unpleasant feelings, but we can learn to deal with
them more effectively. Our objective reasoning can tell us that eating unhealthy
foods isn't solving our stress or emotional problems. But, that line of thinking
doesn't come in very handy when our brain is screaming, "Eat, eat, I want to be
calm."
However, just as you trained your brain that eating certain foods can lead to
greater feelings of calm and relaxation (albeit temporarily), you can instead train
it to seek other sources of pleasure that also increase these mood-enhancing
neurotransmitters. Unlike overeating, these alternative sources of pleasure will
lead to a healthier lifestyle as well.
Some people can simply recognize the problem and decide not to eat, that is, to
"ride out the urge." But, for many, that is only a temporary and usually, not an
effective long-term solution. If I said it before, I'll say it a million times: your brain
will continually prompt you to find something to give it balance and pleasure
when facing stressful and emotional situations. It is difficult to ignore these urges
consistently. But, what you can do is replace one pleasure (eating) with another
pleasure to effectively satisfy your urges.
It can take some time, but eventually, you might begin to crave that long run to
increase your endorphins instead of a piece of chocolate cake. It's all a matter of
retraining your brain.
Generally speaking, anything that brings you personal pleasure, inspiration, or a
sense of well-being without harming your health is the thing you should act on
when food cravings and the drive to overeat set in. In this week's exercise, you'll
learn more about what inspires you and makes you feel good. You might also
consider the following things that may be helpful to you when your brain seeks
pleasure and stress relief:

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Exercise - yet another reason to do it. It increases endorphin levels
and relieves stress. You'll feel inspired and good about yourself, and
you'll naturally decrease your food cravings.
Get a massage - it may help relieve anxiety, depression and sleep
problems.
Read of people who inspire you - learn from their positive influence
and behavior.
Meditate - Repeat a positive word, phrase or prayer. It minimizes
distracting, negative thoughts and relieves stress. Go to your favorite
place for 10-15 minutes with your eyes closed. It might be the
mountains or the beach. Imagine everything you're seeing, hearing,
smelling, and feeling.
Listen to relaxing music – studies have shown this can decrease the
production of a substance called cortisol. Cortisol can lead to
carbohydrate cravings. Music can also increase relaxation, relieve
stress, and provide more clarity and vigor.
Take a bath with aromatherapy. Oils of citronella, eucalyptus, sage,
lavender, and chamomile added to a bath can relax you.
Laugh - see a comedy show, or engage in activities that bring humor
to your life. Seek ways to have more positive emotions in your life.
Get a pet - studies show that pets add a sense of unconditional love to
our lives and can reduce blood pressure.
Find a passion in life - maybe its photography, art, ceramics, or
football. Find something that inspires you and commit to it.
Create a Self Journal your feelings or talk to someone you can trust.
Reach out to friends or family and get together.
Plan a fun family activity together and do it.
Sign up for an educational class you've always wanted to take.
Treat yourself to a gift, e.g., a book, a magazine, clothing, a manicure.
Visualize the way you want to look, the way you'll feel, the way you'll
act, the way your clothes will fit, and the way people will react to you
after you achieve your healthy weight.
Help others – Donate your Time for something good - sometimes
there's no better way to feel better about you than to help others in

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need. Get involved in your community or a local organization that
serves a purpose that's important to you.
If nothing else can get rid of a craving for you, try reading these words again and
again: Food has never solved my problems in the past, and it won't solve them
now. Food won't give me better coping skills or add harmony to my life. I have all
the power I need to make healthy changes in my life. I have the power to find
good solutions to the problems and stressors I face. I won't ever give that power
to food.
The techniques above are not intended to address serious emotional issues that
require professional help and counseling. In addition, if you feel that you have a
problem with binge eating disorder, anorexia or bulimia, seek help from your
physician, psychologist or mental health counselor.
Modify Your Eating Habits to Manage Your Cravings
Some people report decreased cravings and less drive to overeat when they
modify their nutrition plan in the following ways.
Eat breakfast to improve alertness, performance, and mood to start
your day off right and avoid overeating at lunch or dinner.
Eat small snacks throughout the day instead of large meals and eat
only when you are physically hungry. (5-6 Meals Per Day is Ideal)
Become familiar with your body's signals. Don't eat just because
it's mealtime. Eat when you're hungry and stop when you're satisfied.
Eat lean protein foods & complex carbohydrates together at meal
times to keep blood sugar levels normalized and in check.
Satisfy your carbohydrate cravings with complex carbohydrates
like whole wheat bread, quinoa, whole grain oats, beans, or whole
grain pastas, wild and brown rice. Your body absorbs complex
carbohydrates more slowly than simple sugars and this allows your
blood sugar levels increase and decrease in a slower fashion.

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Eat more high fiber foods to feel full longer and minimize hunger.
Eat a balanced & complete nutrition plan. Do not significantly
restrict fat or carbohydrates or go on a starvation diet. Your body
requires all the nutrients a balanced diet provides to function
optimally.
Avoid or drink in moderation alcohol in your nutrition plan, since
it is a depressant. It might make you depressed, which in turn, might
stimulate carbohydrate cravings to make you relaxed and happier
again.
Chapter 11: Understanding My Food Binges
The “feel good” binge
Not only are we bombarded with social, environmental, and emotional cues to
overeat, but our basic biology can work against us as well. Research has proven
that certain foods produce “feel good” chemicals like serotonin and endorphins in
our brains that can literally be addictive. High sugar and fat combinations (e.g.
ice cream, chocolate, doughnuts, cakes, and pies) can boost endorphins in the
brain. Endorphins are our body’s natural pain killers; they produce a feeling of
relaxation and even euphoria. Foods high in refined carbohydrate (e.g. white
breads, pastries, chips, sodas, and candy) cause an increase of serotonin
production in the brain. Serotonin provides sedation and calmness.
Unfortunately, these “quick fixes” are brief. And over time – just like in other

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addictions – we may require more and more of the “substance” (high sugar/fat
foods) to produce the desired effect.
Stressed → Eat high sugar/fat food → Endorphin/serotonin
release → Feel relaxed, calm, better (temporarily) → Feeling
less relaxed/more stressed again (actual stress is never dealt
with effectively by eating) → Eat more to suppress negative
feelings and stress.
The “sugar high” binge
Another cycle that wreaks havoc with our bodies is the cycle of sugar highs and
lows. Binge eating on sugary foods causes a surge of glucose in the blood
producing a sugar “high”, which is characterized by feelings of fullness,
satisfaction, and calm. In response to a sugar binge, our pancreas produces
more insulin, a hormone that rapidly takes up circulating blood glucose into our
cells. This, in turn, produces a rebound “sugar low”, which can cause shakiness,
lightheadedness, and an inability to concentrate. This process sends a false

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message to the brain that we need more food fast to perk up blood sugar levels.
As a result, although we are not physically hungry, our cravings for sugary foods
increase again. This leads to another binge, and another rehashing
of this vicious cycle.
Sugar binge → Feel “sugar high” → Insulin takes up blood
glucose → Feel “sugar low” → Brain signaled to eat more
(despite lack of hunger) → Sugar binge cycle starts again
The “forbidden food” binge
Psychologically-based, this cycle seems to be growing exponentially. It may
explain why obesity rates are soaring. After an episode of binge eating,
oftentimes the binger feels a loss of control, shame, and guilt. People feel
pressure from society, the media, or family members to achieve bodily perfection.
In their desperate quest to achieve an unattainable standard, they refrain from
eating and deprive themselves often. Eventually, desires and cravings become
too difficult to override, which usually leads to binges on unhealthy, fatty, sugary
foods. The temporary aftereffect of this binge is a sense of relief; however, the
subsequent feelings of shame and guilt lead to progressive drops in feelings of
adequacy and self-esteem. There are many people who experience this cycle
several times a week. Surprisingly, many of these people are perceived as very

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successful and attractive on the outside. However, internally they feel empty
because restrained eating combined with binge eating has become their coping
mechanism and obsession.
Restrain from eating to achieve thinness, “bodily perfection” → Feel
deprived → Binge on “forbidden” foods → Short term feeling of
satisfaction → Long term feeling of shame and guilt and incremental
decrease in self-esteem → No good coping mechanism to effectively
deal with these feelings → Binge again to stuff away uncomfortable
feelings of “failure”.
Chapter 12: My Over Eating Triggers
Lose weight permanently by changing your habits
A recent study by the National Institutes of Health determined that when people
follow a diet plan as their only method of losing weight, two-thirds regained their
weight within one year, and almost all regained their weight within five years.
However, when exercise and behavioral changes were added to the mix, there
was significant improvement in weight loss maintenance. Studies also show that
long-term social support or accountability to a group or partner greatly increases
the odds you’ll keep off the weight you’ve lost as well. Essentially, there’s no
getting around it— keeping weight off is a lifelong endeavor; there’s no magic
“secret” found in the diet book of the moment. The rewards you gain, however,

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by going slowly and changing habits from the inside-out are lasting, and will spill
over and improve not just your weight but also many other areas of your life.
Do you overeat for social reasons?
There are a number of things people respond to when they eat, the least of
which is hunger. Many of these cues have been incorporated since childhood
and are things that barely register to us at a conscious level anymore. For
instance, was food used as a reward in your household? Are there memories of
“if you clean your plate, you’ll get a dessert” or the ever popular, “if you’re a really
good boy today, you’ll get a piece of candy”. Holiday and family gatherings are
typified by spreads of food – a symbol of social cheer and bliss. Profuse cues are
registered early on that food is a source of comfort and reward. Contact with
others is rarely planned unless there is a meal involved. Social cues, then, are a
huge part of why we overeat. When it comes to social cues, ask yourself:
How often do I dine out socially or go to parties?
Is it difficult for me to eat reasonable portions or healthy foods when I
dine out?
When I get together with others is food or drink always involved?
What are your situational cues?
Situational cues are also a big culprit when it comes to overeating. What kinds of
situations do you encounter regularly that cause you to overeat? Some
situational cues we have all been guilty of are: “It’s 12:00, time for lunch” or “It’s
6:00, time for dinner”. Situational cues also include the stimulation of our
thoughts and senses as we pass Krispy Kreme or McDonalds. Thoughts,
images, and smells trigger desires that are tough to pass up, especially when the
tastiest of foods are so cheap and easily accessible. When thinking about
situational cues, consider the following:
Do I eat because it’s mealtime or because I’m hungry?
Do I ignore my body when it’s really hungry because I’m too busy and
then overeat later?

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Do I indulge in foods because they’re convenient, smell good, or taste
good rather than first considering my hunger level or health?
Are there emotional reasons you overeat?
The emotional cues that cause us to overeat are probably the most difficult to
identify and overcome. A big reason for this is that most of us are too busy to
tune into how we feel and are often in a state of “numbness”. Most people say, “I
don’t eat because I’m sad or lonely. I just eat because I like to eat”. If you have
trouble identifying emotional cues (e.g. stress, boredom, sadness) that lead to
overeating, you will need to learn to slow down long enough to get in touch with
what’s in your head. Your feelings are in there somewhere, though they may
have become cobweb-laden in the busy-ness of life. If you often find yourself
wanting to eat more even after a big meal, you might consider journaling out
whatever comes to your head instead. You may be surprised what surfaces over
time. The mere act of identifying a food craving, and allowing it to pass without
indulging, is a huge step forward. Keeping a food diary and finding passions are
very effective methods for overcoming emotional overeating, and you’ll get the
scoop on these later.
Chapter 13: Why We Keep Getting Fatter
As Americans continue to struggle with obesity in the United States, we must ask
ourselves some very important questions:
What makes our life style different than other cultures around the world?
Why do we suffer so much from diabetes and heart related diseases?
How can we make better decisions in choosing the right foods to support a
healthy lifestyle?

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Well I learned many things about how different cultures live in my most recent
trip to South America about the eating habits that help support a healthier life
style free from prescribed medications and free from the struggles of obesity and
weight related diseases, such as heart and diabetes.
I really observed some striking differences about how the people of South
America live their lives both in their eating plans as well as how they approach
life itself.
I really believe we can learn many things from other cultures that we can pass on
to our children in the form of healthier living and creating a life style change that
will reduce the risk of obesity in this country.
Here are some cultural observations:
What you don’t see are fast food chains on every corner.
What you don’t see are people eating tons of processed snack foods like potato
chips and nacho chips that are loaded with bad fat, high sodium, high bad
carbohydrates, and tons of preservatives.
You do not see donut shops or convenience stores on every corner
What you do see are people making lunch their main meal of the day and dinner
the smallest meal of the day.
What you also see are foods that are rich in vitamins and minerals that are
completely organic and eaten from there most natural state.
The South American Culture consumes tons of organic and natural and I might
add unbelievably delicious fruits and vegetables along with seafood and meats
that support a natural healthy lifestyle.
The other key is they consume most of these rich in nutrient foods early in the
day and reduce their food consumption later at night, as well as consuming 5-6
meals per day.
Sounds familiar with some of the latest advice from some of the current diet
books out promoting smaller more frequent meals and reducing your food intake
as you move towards bedtime.

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So now that we have a place to start from, let’s talk about the foods that make
you FAT!!!
Foods that make you fat have a few things in common
High in total calories
High in total fat High in refined sugars High in calorie
density
Low in nutritional value
High in Sodium
Loaded with preservatives
Loaded with artificial fillers and additives
Come in a box from the middle aisles of the grocery store
They even have words that you cannot pronounce on the label
Of course over the years we have called these foods “junk foods” and in the
United States, these “junk foods” have continued to grow in popularity for many
reasons.
They are ready to eat right from a box (convenient) They
really tease our taste buds with tons of :
o Salt – Loaded with Sodium
o Simple Sugars o Saturated
Fats
They make you want to eat more and more of them
My Top Foods That Make You Fat
Ice cream, Donuts, pastries, cakes, pies and cookies
Typically high in:
Bad saturated fats
Refined white simple sugars

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Refined white flours
All fried foods
High in saturated fats
Refined white flours from the breading
Soda and Fruit juices
High in refined sugar and artificial additives
Look out for other forms of sugar
High fructose corn syrup
Corn syrup
Sucrose
Snack Foods- potato chips, nacho chips, etc.
Typically high in:
Bad fats
Refined white flours
Sodium
Refined white sugars
Artificial flavors and colors
Preservatives – that you cannot even pronounce
Processed meat items-Typically fast food
Hot dogs, Hamburgers, Bacon, Sausage
High in bad, bad, bad, fat
High in Sodium
Usually served on Refined white flour breads
High Sugar Breakfast cereals
High in Refined white sugars
High in Refined white flours
If your meal plan is currently made up of a high percentage of
My FAT Food group, then you are probably not reaching your fitness and
health goals and are struggling to keep your weight off.
It’s Time to change this horrible cycle of Weight Loss then Weight Gain!!
Part 4 – My Fresh Balance Diet Plan

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Chapter 14: Building My Weight Loss & Diet Plan
My Fresh Balance Diet Plan Your Complete &
Balanced Weight Loss Solution
When creating The My Fresh Balance Diet Plan, we first had to research
several of the worlds famous Weight Loss Programs and Diet Plans being used
today or that have come and gone like your Weight Loss and Weight Gain over
the last several years.
And like most of these Weight loss programs and diet plans, we found things that
made these diet programs great and we also realized that some of the core
values and philosophies of these diet plans just flat out do not provide what we
believe are the important fundamentals of any long term Weight Loss Program
that puts your health as the number one priority.
So when you look at our My Fresh Balance Diet Plan, you will quickly begin to
realize why we chose not to build a cookie cutter Weight Loss Program, because
we know that “One Size Does Not Fit All” when it comes to losing weight and
reducing your body fat percentage in a healthy long term way.
We really focused on providing YOU, our Weight Loss Client with a diet &
nutrition plan that delivers complete and balanced healthy eating to help support
natural permanent weight and body fat loss.
Introducing A Complete and Balanced
Healthy Diet Plan & Weight Loss
Solution......

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My Fresh Balance Diet Plan
Your Complete and Balanced Healthy Nutrition Plan that is guaranteed to help you Burn
Fat Fast, Build Muscle and Lose All the Weight you want so you can live a healthy, fit and
happy life.
Was built with Chef Created and Designed Fresh Whole Natural Food
Recipes that are Complete and Balanced.
Get Your Free Diet Plan Today!
Sign Up for a Fit Pro Trainer Membership and Receive A FREE Diet Plan
Built with Chef Created Whole natural Food Recipes that are designed with
Complete and Balanced Nutrition.

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Here are Some Awesome Healthy Eating ideas to get you moving to the
Perfect Body you have been seeking for life.... These Weight Loss and
Eating Tips will provide you a common sense proven approach that will
ensure that along with a solid fitness program, will help support your
fitness and health goals for life.
Eat Slowly - If you read about the French Paradox, which discusses why the
French eat a lot of fatty foods, but are a leaner society than that of the United
States. They take their meals very seriously and it is one of the most important
times of the day. You will get multiple benefits from this tip. Eating Slow will help
your body absorb the food at the right level allowing you to fill up much quicker
as it will not provide a tendency for you to OVEREAT!!!
The other awesome benefit is that you can spend more time with your family so
that you can share the important things in life with each other!!!
Eat 5- 6 times per day. Do not allow your blood sugar levels to drop, in between
meals. By eating more often and eating the right types of foods that are on the
low end of the Glycemic Index, you can keep your blood sugar levels more even

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throughout the day, and ensure that you are not getting those mid-afternoon
yawns and also help keep the excess weight off. Remember that when you spike
your blood sugar by eating simple sugars and refined carbohydrates, this will
potentially cause your body to store fat!!!
Eat Your Breakfast... I was bad at this many years ago, but I learned to fuel up
early in the day. Eating a good solid breakfast to start your day helps supply you
with the fuel you need to get started, especially if you are incorporating an early
morning fitness program in to your day. You need the fuel to get your engine
going in the morning. Do not starve your body early; because you may have the
tendency to over eat later. Your body goes into the craving mode, so feed your
body early!!
Slow down as the sun goes down. What do I mean by this? Well just as
important as it is to eat a great breakfast to start the day, it is also as equally
important to reduce your food consumption as the day goes on. So plan to eat a
good solid breakfast, a good lunch, and healthy snacks at mid morning and
afternoon and reduce your meal portions and eliminate starchy carbs at
dinnertime. Remember, as you get closer to bedtime your body starts to wind
down and you will not have the same opportunity at night to burn those
consumed meal calories as you did earlier in the day.
So eat Breakfast like a King, Lunch like a Queen
And Dinner like a Pauper!
Give yourself 3 hours!!! Yes 3 hours before going to bed. Do not consume any
more calories. As I mentioned before, your body starts to slow down as the day
goes on and gets ready for sleep. You do not want to consume a lot of calories

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right before you go to bed, because you will end of potentially storing those
calories as FAT!!!
Your body sometimes gives you a false sense of being hungry as you bedtime
nears. You get those 9pm cravings... And a lot of people end up hitting the
Refrigerator and over-consuming right before bedtime...
Not good for managing your weight and body fat %. If you just can't resist the
munchies, then what I do is eat a few high good fat nuts. Like unsalted Almonds
skin-on (good for fiber) or a couple spoonfuls of no sugar added all natural
peanut butter. Eating a good quality fat food will satisfy your craving and will keep
you from binging on something with lots of bad carbohydrates or simple sugars,
like ice cream, cake or cookies.
Stay focused on eating dark green in every meal. Always incorporate a good
high quality low Glycemic Index dark green vegetable with each meal. I suggest
things like spinach or romaine lettuce in your lunchtime salads. Eating broccoli,
asparagus, or steamed spinach as your vegetable at dinnertime. All of these dark
green vegetables supply your body with great vitamins and nutrients as well as
being great sources of fiber and are naturally low on the glycemic index scale
and will keep your blood sugar levels from spiking after eating. So think Dark
green at mealtime and challenge yourself to keep it as part of each and every
eating event.
Blend your foods. Blending your foods means making sure that if you are
eating a food item that does contain carbohydrates, make sure that you
incorporate a good low fat protein along with it. Eat a low carb tortilla wrap that
the first ingredient is whole wheat flour that is unrefined and adding lean chicken
breast as part of your filling in the wrap, maybe with some thinly shredded
romaine lettuce and other veggies.

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Reduce your Daily Sugar Intake - we should all realize by now that sugar in its
natural state, in fruit juices, or in hidden forms like high fructose corn syrup or
other added sweeteners, are really driving some of the on-going obesity problem
in the world today.
Keep your Daily caloric intake of all forms of sugar low, helps support a sound
and quality fresh balance diet plan. It’s crucial that blood sugars remain balanced
throughout the day and high sugar diets will spike your blood sugar levels and
not support a life long weight loss or diet plan. Eating lots of Sugar can just flat
out help you store all these empty calories as fat on your body.
My Fresh Balance Diet Plan Smart Beverage Choices:
Consume low or Zero calorie beverages – Save your calories for high quality
fresh wholesome food products and make your daily liquid intake low or NO
Calories.
Regular or Decaffeinated Coffee - Hold the Sugar and Watch the Fat
with your Creamer for your coffee.
Green Tea or other high quality Tea - served hot or iced - Served with
NO Sugar or sweetened with Stevia or Splenda.
Bottled or Filtered water - Drink at least 64 oz per day
My Fresh Balance Diet Plan Smart Vegetable Choices:

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Eat Vegetables with every meal – Good quality high fiber nutrient dense dark
colored vegetables should be at the core of every high quality diet plan and My
Flab to Fab Health Plan focuses on making vegetables a core fundamental in our
complete and balanced diet program.
Focus on Dark Green & Colorful nutrient dense vegetables that
are High in fiber, vitamins and minerals.
Broccoli, Broccolini & Broccoli Rabe
Spinach or other Dark leafy Greens – Like Turnip or Mustard Greens
Asparagus Green Beans
Brussel Sprouts
Tomatoes – in all forms – Plum, Grape, Cherry and Vine Grown
Peppers – Think Color Red, Yellow, Orange, and Green
Onions and Garlic – an excellent flavor enhancer and main ingredient
in many recipes.
My Fresh Balance Diet Plan Smart Carb Choices:
Eat Carbohydrates with Targeted Timing – It’s very important to realize that
carbohydrate timing is a crucial part of every Diet Plan, since your body best
receives and metabolizes starchy carbs after a cardio or weight training workout.
Whole grains like Brown or Wild Rice and Quinoa – The Super Grain
Sweet Potatoes or Yams
Whole Grain 100% Whole Wheat Flour based products that are used in
breads, Whole Grain Pancake Mixes, etc. Excellent natural bread is made
by a company called The Baker
Whole Oats – like Oat Bran or Steel Cut Oatmeal
Beans and Legumes – Like Black Beans, Lentils or Kidney Beans

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Get a FREE Meal Plan Today!!
Sign Up for a Fit Pro Trainer Membership and Receive A Free Diet Plan
My Fresh Balance Diet Plan Smart Protein Choices:
Eat a Lean Complete Protein with every meal – a high quality lean protein
source is crucial in helping balance your diet plan out and provide an important
protein energy source for each of your meals.
You should consume certain amounts of protein - 20 grams (80 calories) if
you’re a woman or 40 grams (160 calories) if you are a man at every meal.

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Salmon or Albacore tuna - high in two kinds of omega-3 fatty acids,
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) Focus
on eating Wild Caught and Not Farm Raised Fish
Scallops, Shrimp, Clams and Crabmeat – High in protein and low in fat
Lean Chicken or Turkey Breast – Unprocessed organic is the best
Lean Ground Beef – at least 94% lean
Lean Cuts of Beef – grass fed organic variety if possible o Eat Only Time
Per Week
Lean Veal Cuts of meat – Naturally Lean - organic if possible
Buffalo or Bison – Naturally Lean - grown organic if possible
Egg Whites or Egg Substitute made from whites
Eggs Organic and Omega 3 Rich – fed with Flax meal– Mix with egg
whites for your meals
Low Fat or No Fat Dairy products – 1% unsweetened yogurt or cottage
cheese or low, reduced or non fat cheeses.
Supplements from Protein Powders – this should include 100% whey
proteins as well as casein and other protein blends.
My Fresh Balance Diet Plan Healthy fat choices:
Eat Healthy Fats balanced within your diet plan – it is essential to blend in to
all your meals some form of healthy fats to support your Fresh Balance Diet Plan.
Focus on a blend of saturated, monounsaturated and polyunsaturated fats
throughout your daily fresh balance meal plan.
Olive Oil – monounsaturated

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Avocados – high in fiber and good quality monounsaturated fats
Flax seeds Ground or Flax Oil – Excellent heart healthy fats and High in
Omega 3 Fatty acids – great polyunsaturated fat
Light Butter – Half the Fat and Cholesterol of Regular Butter
Peanut Butter – Smart Balance Natural is an excellent choice since it
has flax seed oil added to improve the healthy fat content and has NO
Refined Sugar Added.
Fish Oil and Fish Oil Supplements – High in Omega 3 Fatty acids
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Nuts – excellent choices are Almonds with skin raw and unsalted,
walnuts, and pecans all of these are monounsaturated fats.
** Nuts are very calorie dense so keep your daily portions in check and
watch your daily caloric intake from nut sources **
Get Your FREE Diet Plan Today!!
My Fresh Balance Diet Plan Whole Natural Fruit choices:
Eat Natural Whole Fruits throughout the Day - there is nothing better to
incorporate into your meals or as a mid day snack than a piece of nutrient dense
fruit from its most natural state.

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** Note: Fruit Juices should be Restricted**
Very high in natural sugars that will spike your insulin production and increase
your blood sugar soon after consumption. You should eliminate any/and all fruit
juices from your My Fresh Balance Diet Plan.
Berries – Black, Rasp, Blue, or Strawberries – This excellent natural
fruits are great in a bowl by themselves or incorporated into a dessert
favorite. High in antioxidants the darker the better when it comes to the
berry family. Recent USDA studies show that Wild Blueberries deliver a
potent antioxidant punch — in fact they have the highest antioxidant
capacity per serving, compared with more than 20 other fruits.
Apples with the skin – High in fiber and excellent on their own, with
some peanut butter as a mid day snack or as an ingredient for dessert or
your favorite lean protein dish. Scientific Researchers are discovering new
reasons to eat “An Apple a Day.” Phytochemicals found in Apples may
fight some types of cancers, help reduce cholesterol damage and promote
healthy lungs.
Oranges – from their natural state - Most people know that citrus fruit
provides vitamin C, but many are not aware that citrus can help control
appetite, reduce the risk of coronary heart disease, lower cholesterol
levels and protect the body against diseases...all thanks to the fruit's
unique nutrient profile.
Grapefruit – from the natural state - “Grapefruit packs in lots of
nutritional goodies, supplying a heaping dose of vitamin C, folic acid, and
potassium — all of which protect your heart,” says Dr. Barry Sears in his
book The Top 100 Zone Foods. “Pink grapefruit is relatively rich in
antioxidants, and ruby red grapefruit provides an added bonus: lycopene,
the phytochemical that helps prevent the ‘bad’ (LDL) cholesterol from
oxidizing and damaging artery walls.”
Kiwi – is the most nutrient dense of all the major fruits. Many people
already know that kiwifruit is packed with more vitamin C than an orange.
Mango - One medium mango, about 10 1/2 oz., is a mighty impressive,
self-contained package of vitamins, minerals and anti-oxidants that only
packs 135 calories. Like most fruits, the mango is low in protein, about 1
gram for a medium size, but you can certainly benefit from its 3.7 grams of
fiber.

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Chapter 15: My FB Diet Plan Key Fundamentals
Eat Whole Foods from their Most Natural State – we realize that most
people live an extremely busy lifestyle today and that convenience
especially when it comes to fast food and fully prepared selections have
exploded in terms of consumption in today’s food choices. We also know
that the obesity levels in young people today are on an epidemic rise as
we continue to search for faster, quicker ways to feed our bodies on a
daily basis.
Get back to the basics – simple nutrient dense natural foods are the best
road to travel for fitness and health
We are what we eat – If you eat from a box then you might get a shape
Like a box.
Plan and Prepare in advance – Build a meal plan road map to success
Meal Planning Strategies are crucial – Plan your meals and work your
meal plan for greater success.
Shopping Strategies are fundamental – Work the perimeter of the store
Variety is the Spice of Life – Yes we need to eat whole foods from the
most natural state, but we must also select a broad base of foods to help
provide complete and balanced nutrition.
Macronutrient Balance – Carbs, Fats and Proteins – all supporting each
other in the right balance
Use Protein Supplements – when time is not on your side, you live a
busy lifestyle and you need to keep your protein and other nutrient intake
up.
Take a good quality Multi-vitamin - daily to fill in those nutrient gaps
from your meal plan
Fish Oil Supplementation – it is tough to get enough Omega 3 Fatty
acids in a diet and it’s important for weight loss and healthy living to use a
good quality fish oil supplement that will provide you with those all
important EFA in your diet.

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Chapter 16: My Daily Nutrition Habits
Most Diet Plans and Weight Loss Programs fall way short of the mark in
providing Complete and Balanced Nutrition, since most diet programs are
nothing more than calorie cutting fluffed up starvation diets.
No More Starving yourself, when you really understand how
My Fresh Balance Diet Plan utilizes a scientific approach to Proper Nutrition
That is Complete and Balanced......................
Eat Every 2-3 Hours to keep your blood sugar spikes level throughout the
day and also to keep your body fueled equally throughout the day. This
will help in the struggle when most people don't eat and then they get a
binge type feeling for a low quality food choice that breaks one of your
important habits. (That Means 5-6 Meals/Day)
Eat complete, lean high quality protein with each meal - This includes
your in between meal snacks as well.
Eat nutrient dense dark colored vegetables with each meal during
your day. Eat dark colored veggies and whole natural fruits with all your
meals; Starch Carbs ONLY after your weight training or cardio workouts
Eat healthy fats daily in your nutrition plan. Include Olive Oil, Avocadoes,
Flax Seed and other healthy fats.
Drink beverages with ZERO calories - Save your calories for the foods
you enjoy and don't get a large part of your caloric intake on a daily basis
from empty liquid non satisfying calories.
Eat whole natural foods from as close to the earth as possible (Meaning
Very Little or NO processing of them) instead of dietary supplements
whenever possible.
Plan Your Meals Ahead and prepare as many meals in advance as
possible - The more you are organized the better habits and long term
results you will create.
Eat as wide a variety of good whole nutrient dense foods as possible -
This guarantees you consume a good balance of macronutrients and also
vitamins and minerals in your daily diet plan.

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Plan to Cheat 3 - 4 Meals Per Week with the My Fresh Balance Diet
Plan Don't deprive yourself of the things you enjoy, but Binging on High
Sugar, High Bad Fat, and Refined White Flour Foods should be limited to
no more than 3 – 4 meals of the 35 to 42 meals consumed per week.
Chapter 17: My Weekly Nutrition & Fitness Check List
Week 1 Breakfast Snack #1 Lunch Snack # 2 Dinner
Snack #
3
Training
Days
Day 1
Mon. N/A
Day 2
Tues.
Day 3
Wed.

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Day 4
Thurs.
Day 5
Fri.
Day 6 Sat.
Day 7
Sun.
N/A
- Did Don’t Meet My Daily Nutrition Goals
- On the Mark with My Daily Nutrition Goals
- Weight Training Completed for the Day

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- Cardio Training Completed for the Day
Chapter 18: My Body Fat Percentage & BMI
(Body Mass Index)
Body Fat Percentage and Your BMI is an estimate of the fraction of the total
body mass that is adipose tissue (or referred to as Fat Mass), as opposed to lean
body mass (muscle, bone, organ tissue, blood, and everything else) or referred
to as Fat Free Mass.
This index is often used as a means to monitor progress during a diet or as a
measure of physical fitness for certain sports, such as body building. It is more
accurate as a measure of excess body weight than body mass index (BMI) since
it differentiates between the weight of muscle mass and that of the fat mass while
BMI lump all masses into one figure. However, its popularity is less than BMI
because equipment required to perform the body fat percentage is not readily
available and skills are required to perform the measurement. Even when
measured by a skillful person, there are factors that contribute to a significant
margin of error.
Total body fat percentage consists of essential fat and storage fat. Essential fat is
that amount necessary for maintenance of life and reproductive functions. The
percentage for women is greater than that for men, due to the demands of
childbearing and other hormonal functions. Essential fat is 2-5% in men, and
1013% in women. Storage fat consists of fat accumulation in adipose tissue, part
of which protects internal organs in the chest and abdomen. Again, women have
slightly more than men. The minimum recommended total body fat percentage
exceeds the essential fat percentage value reported above.
Some body fat percentage levels are more culturally valued than others, and
some are related to better health or improved athletic performance.
According to Thomas A. Owens, M.D. (Departments of Internal Medicine
and Pediatrics, Duke University Medical Center, Durham, NC), body fat
percentage is categorized as follows: Body Fat % By Gender
Recommended amount for Women 20-21%
Women in United States, avg. 22-25% Obese
Level for Women 30% +

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Recommended amount for Men 13-17%
Men in United States, avg. 17-19%
Obese Level for Men 25% +
According to Health Check Systems, The American Council on Exercise has
categorized ranges of body fat percentages as follows:
Women
Essential fat 12-15%
Athletes 14–20%
Fitness 21–24%
Acceptable 25–31%
Obese 32%+
25%+
Men
Essential fat 2-5%
Athletes 6–13%
Fitness 14–17%
Acceptable 18–25%
Obese 25%+
Note that the essential fat values in the chart above are lower than the
recommended minimum body fat percentage levels. A small amount of storage
fat is required to be as fuel for the body in time of need. It is unclear whether
falling in a particular category of these body fat percentages is better for your
health than any other, but there are definitely enhancements in athletic
performance as you near the ideal body fat percentage range for your particular
sport. The leanest athletes, bodybuilders, typically compete at levels of about
58% for men, and 10-15% for women. Getting to this level usually requires
specific and carefully monitored variations in sodium and fluid intakes. It can be
dangerous to maintain a body fat percentage at the low end of this range for
more than a few days or a few hours.
Measurement techniques

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A person's exact body fat percentage generally cannot be determined, but there
are several different ways we can estimate it, each with varying degrees of
accuracy.
Dual energy X-ray absorptiometry
Dual energy X-ray absorptiometry, or DXA (formerly DEXA), is a good method
for estimating body fat percentage.
There are several more complicated procedures that more accurately determine
body fat percentage. Some, referred to as multi-compartment models, can
include DXA measurement of bone, plus independent measures of body water
(using the dilution principle with isotopically labeled water) and body volume
(either by water displacement or air plethysmography). Various other
components may be independently measured, such as total body potassium.
In addition, the most refined method, in-vivo neutron activation, can quantify all
the elements of the body and use mathematical relations among the measured
elements in the different components of the body (fat, water, protein, etc.) to
develop simultaneous equations to estimate total body composition, including
body fat. This is the most accurate method. You can also use many other
methods to calculate body fat percentage.
Body Average Density Measurement
Prior to the adoption of DXA, the most accurate method of estimating body fat
percentage was to measure that person's average density (total mass divided by
total volume) and apply a formula to convert that to body fat percentage.
Since fat tissue has a lower density than muscles and bones, it is possible to
estimate the fat content. This estimate is distorted by the fact that muscles and
bones have different densities: for a person with a more-than-average amount of
bone tissue, the estimate will be too low. However, this method gives highly
reproducible results for individual persons (± 1%), unlike the methods discussed
below, which can have an error up to ±10%. [6] The body fat percentage is
commonly calculated from one of two formulas:

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Brozek formula: BF = (4.57/ρ − 4.142) × 100
Siri formula is: BF = (4.95/ρ − 4.50) × 100
In these formulas, ρ is the body density in kg/L. For a more accurate
measurement, the amount of bone tissue must be estimated with a separate
procedure. In either case, the body density must be measured with a high
accuracy. An error of just 0.2% (e.g. 150 mL of trapped air in the lungs) would
make 1% difference in the body fat percentage.
One way to determine body density is by hydrostatic weighing, which refers to
measuring the apparent weight of a subject under water, with all air expelled from
the lungs. This procedure is normally carried out in laboratories with special
equipment. The weight that is thus found will be equivalent to the body's weight
in air, minus the weight of the volume of water which that object displaces. The
following formula can be used to compute the relative density of a body: its
density relative to the liquid in which it is immersed, based on its weight in that
liquid:
Where ρr is relative density, W is the weight of the body, and Wi is the apparent
immersed weight of the body. Absolute density is then determined from the
relative density, and the density of the liquid. Because the density of water is very
close to one, when density is computed relative to water, for many purposes it
may be treated as absolute density.
Note that it is unnecessary to actually weigh a body under water in order to
determine its volume, density or, for that matter, its weight under water. Volume
can be easily determined by measuring how much water is displaced by
submerging that body. For a human body, a vertical tank which has a uniform
cross-section-area, such as a cylinder or prism, can be used. As the subject
submerges and expels air from the lungs, the rise in the water level is measured.
The water level rise, together with the interior dimensions of the tank, determines
the displaced volume. Nevertheless, the equipment to actually weigh people
under water exists, and some organizations, such as universities and major
fitness centers, have it.
It is also possible to obtain an estimate of body density without directly
measuring under water weight, and without directly measuring water

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displacement, either. What is required is a swimming pool or other tank where
the subject can be fully immersed. The idea is to balance the body with a
buoyant floatation device of a suitable mass and volume, such that the body plus
floatation device neither sink nor float. The viability of this method rests in
choosing a floatation device which has some convenient attribute that makes it
possible to determine its volume easily: it is small, regularly shaped, and perhaps
manufactured to a specific volume. From the volume and mass of the balancing
floatation device, and the mass of the body, the volume and density of the body
can be determined.
A person who neither floats nor sinks with empty lungs in water would have a
density of approximately 1 kg/L (the density of water) and an estimated body fat
percentage of 43% (Brozek) or 45% (Siri), which would be extremely obese.
Persons with a lower body fat percentage would need to hold some kind of
floatation device, such as an empty bottle, in order to keep from sinking. If the
floatation device has mass m and volume v, and the person has a mass M, then
his or her density is where ρw is the density of water [0.99780 kg/L at 22 °C (72
°F)]. For example, a person weighing 80 kg needs to hold a floater with a volume
of 4.5 L and a mass of 0.5 kg has a density of 1.05 kg/L and hence a body fat
percentage of 21%. Note that both the Brozek and Siri formulas are claimed to
give systematically too high body fat percentages. [7]
A simpler version of the above formula can be derived by making two
assumptions, and one small algebraic change. Firstly, the density of water can
be taken to be 1 kg/L, which is more than accurate enough for the purposes.
Secondly, the mass of light flotation device such as an empty plastic bottle is tiny
and so the m / M term is negligible: if this assumption is invalid, it can easily be
compensated for, as described below. Thirdly, the numerator and denominator
can be multiplied by M, finally yielding.
Note the similarity of this formula to that given earlier for relative density, except
that masses is substituted for weights. The v term also represents mass: the
mass of water that was displaced by the floatation device to compensate the
weight of the body in the liquid. That mass is actually ρwv where ρw was taken to
be one.
For example, an 80 kg person holding a 4 L floater of negligible mass has a
density of 80/76 or about 1.05. Note that this is the same result as with the 4.5 L

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floater weighing 0.5 kg, using the more complicated formula. The reason is that if
the floater has non-negligible mass, this mass can simply be subtracted from its
volume to obtain an effective volume. An 8 L floater weighing 4 kg provides the
same buoyancy as a 4 L floater of negligible mass. It can be visualized as an 8 L
volume that is half-filled with water. The half that is filled with water can be
removed from consideration.
For the above reasons, a light bottle partially filled with air makes a convenient
floater, since the amount of air in it can be adjusted yet accurately measured.
The measurement begins with a bottle completely filled with water. Some of the
water is poured out into a collecting container, the bottle is sealed, and the
subject is asked to perform a submersion, air expelled from the lungs, using that
bottle as a floater. If the subject sinks, a small amount of water is removed from
the bottle into the collecting container, and the experiment is repeated. If the
subject floats, some water is returned from the collecting container to the bottle.
When the subject finally achieves buoyancy equal to his or her weight (neither
floats nor sinks), the amount of air in the bottle is determined by measuring how
much water was poured into the collecting container, and the formula can be
applied, where the variable v is taken to be the volume of air in the bottle.
Bioelectrical Impedance Analysis
The Bioelectrical impedance analysis (BIA) method is more affordable but less
accurate way to estimate body fat percentage. The general principle behind BIA:
two conductors are attached to a person's body and a small electrical charge is
sent through the body. The resistance between the conductors will provide a
measure of body fat, since the resistance to electricity varies between adipose,
muscular and skeletal tissue.
Fat-free mass (muscles) is a good conductor as it contains a large amount of
water (approximately 73%) and electrolytes, unlike fat which is anhydrous and a
poor conductor of electrical current. Factors that affect the accuracy and
precision of this method include instrumentation, subject factors, technician skill,
and the prediction equation formulated to estimate the Fat Free Mass. Criticism
of this methodology is based on where the conductors are placed on the body;
typically they are placed on the feet, with the current sent up one leg, across the
abdomen and down the other leg.

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As technician error is minor, factors such as eating, drinking and exercising must
be controlled since hydration level is an important source of error in determining
the flow of the electrical current to estimate body fat. As men and women store
fat differently around the abdomen and thigh region, the results can be less
accurate as a measure of total body fat percentage. Another variable that can
affect the amount of body fat this test measures is the amount of liquid an
individual has consumed before the test.
As electricity travels more easily through water, a person who has consumed a
large amount of water before the test will measure as a lower body fat
percentage. Less water will increase the percentage of body fat.
Bioelectrical impedance analysis is available in a laboratory, or for home use in
the form of body fat scales and hand held body fat analyzers.
Skin fold Measurements
A simple procedure for estimating body fat is the skin fold test, whereby a pinch
of skin is precisely measured by calipers at several standardized points on the
body to determine the subcutaneous fat layer thickness. These measurements
are converted to an estimated body fat percentage by an equation. Some
formulas require 7 points of skin fold measurements, some require 3 point
measurements, and others require a number of measurements between those
values.
The accuracy of these estimates is more dependent on a person's unique body
fat distribution than on the number of sites measured. As well, it is of utmost
importance to test in a precise location with a fixed pressure. Although it may not
give an accurate reading of real body fat percentage, it is a reliable measure of
body composition change over a period of time, provided the test is carried out
by the same person with the same technique. Body fat calipers can be
purchased inexpensively in fitness stores or online, and there are several
websites which can calculate the results for you online with your inputted values.
Girth Comparisons
There exist formulae for estimating body fat percentage from an individual's
weight and girth measurements. For example, the U.S. Navy Circumference

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method compares abdomen or waist and hips measurements to neck
measurement and height, and other sites claim to estimate one's body fat
percentage by a conversion from the body mass index. Unfortunately, these
measures are usually inaccurate as a way of determining body composition.
Chapter 19: Understanding My BMR
(Basal Metabolic Rate)
Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR) is the minimal
caloric requirement needed to sustain life in a resting individual. This is the
amount of energy your body would burn if you slept all day (24 hours). This
includes the body functions such as circulation, breathing, generating body heat,
transmitting messages to the brain, cellular metabolism, and the production of
body chemicals.
Let's look at some factors that affect BMR:
Age: In youth, the BMR is higher; age brings less lean body mass and
slows the BMR.
Height: Tall, thin people have higher BMR's.
Growth: Children and pregnant women have higher BMR's.
Body Composition: The more lean tissue, the higher the BMR.
The more fat tissue, the lower the BMR.
Fever: Fevers can raise the BMR.
Stress: Stress hormones can raise the BMR.
Environmental Temperature: Both the heat and cold raise the BMR.
Fasting/Starvation: Fasting/starvation hormones lower the BMR.
Malnutrition: Malnutrition lowers the BMR.
Thyroxin: The thyroid hormone thyroxin is a key BMR regulator; the
more thyroxin produced, the higher the BMR.
A simple way to determine your BMR is using the basic "rule of ten". Multiply
your weight by the number 10 for a woman & 11 for a man and this is your BMR.

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For example a person weighing 150 pounds would have a BMR of 1500 calories.
(150 x 10 = 1500 woman & 1650 man).
This BMR number is about 60% of your total calorie needs for the day. The
digestion and absorption of nutrients makes up 10% and the other 30% comes
from your physical activity. This includes anything from blinking your eyes,
getting dressed, washing the car, to running a marathon. For example, a woman
weighing 150 pounds would need:
Basal Metabolism…………....... 60%………1500 calories
Digestion and Absorption……...10%……… 195 calories
Physical Activity……………...... 30%……… 450 calories
________________________________________
Energy use for the day…… 100%………2145 calories
Therefore to lose weight, one needs to consume fewer calories than are needed
each day. (Your Nutrition plan has taken your BMR into account IN ADDITION to
your current normal activity level - whether you checked off sedentary or very
active, etc in your preferences during setup. The caloric range you need to stay
in to lose weight was given to you.)
The other, even more accurate method of calculating Basal Metabolic Rate is
The Harris Benedict equation. The Harris Benedict equation is a calorie formula
using the variables of height, weight, age, and gender to calculate basal
metabolic rate (BMR). This is more accurate than calculating calorie needs
based on total body weight alone. The only factor it omits is lean body mass and
thus the ratio of muscle-to-fat a body has.
Remember, leaner bodies need more calories than less fatter ones. Therefore, this
equation will be very accurate in all but the very muscular (Harris-Benedict will
under-estimate calorie needs) and the very fat (Harris-Benedict will overestimate
calorie needs).
The Harris-Benedict Equation:
Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)
Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)

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where W = actual weight in kg (weight in lb/2.2 lb/
kg)
H = height in cm (height in inches x 2.54 cm/in)
A = age in years
Ex. Joe weighs 150 lbs, stands 5'6", and is 21 years old
150 lbs/2.2 lb/kg = 68 kg
5'6" = 66 inches x 2.54 cm = 168 cm
BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x 21)
BMR = 66 + 932 + 840 - 143 = 1695 kcals per day
Basically, you create a deficit of calories in a few different ways:
Eating Fewer Calories than you Burn each Day.
Eat anything less than what you use each day (1500 cal BMR, 250 cal digestion=
1750), consistently, and you will lose weight. So, if you eat 1200 on this day (a
550 calorie deficit), and all week long like this, you will lose 1 pound (3500
calories) in about a week.
Exercise More
Keep your caloric intake the same (1750) and create your deficit by burning extra
calories. So, if you burned 500 calories through exercise alone, you will still lose
1 pound in about a week.
A Combination of Both Diet and Exercise

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This is the most effective way to lose weight and keep it off. Say you cut your
calories by 300 and burn 250 calories with exercise. There is your 550 calorie
deficit—with much less deprivation and work.
You could speed it up by cutting more calories and exercising more—whatever
works best for you. Some people hate to diet, others hate to exercise, so maybe
you’ll do more or less of either one.
Of course, the example above was just for simplicity. You can cut any number of
calories from your diet (more or less than the 500 in the example) and you can
burn more or less than the example illustrates. As long as you are consistent,
your deficit will "add up" over time…and you’ll slim down.
Chapter 20: Understanding My Body Type
The three somatotypes—endomorphic, mesomorphic, and ectomorphic
Are basic classifications of animal body types according to the prominence of
different basic tissues types, roughly: digestive, muscular, and nervous tissues.
They form the core of a theory, developed in the 1940s by American psychologist
William Sheldon, associating body types with human temperament types. This
linkage is fairly simplistic and is seen as outdated in physiological science, but
the account of somatotypes is still probably a valid, if limited way to sort basic
body types.
Somatotype theory
Using anthropometric methods Sheldon studied the photographed bodies of
some 4,000 men from front view, side view, and back view. He concluded that
the physique of men can be divided into the contribution of three fundamental
elements: the somatotypes. He named his somatotypes after the three germ
layers of embryonic development: the endoderm that develops into the

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digestive tract, the mesoderm that is to become muscle, heart and blood
vessels, and the ectoderm that is to form the nervous system. Sheldon’s
“somatotypes” and their (presumed and supposed) associated psychological
traits can be Summarized as follows:
Ectomorphic body type - is characterized by long arms and legs and a short
upper body, and supposedly have a higher level of nervous tissue. They also
have long and thin muscles. Ectomorphs usually have a very low fat storage;
therefore they are usually referred to as skinny. An example would be an élite
marathon runner.
Mesomorphic body type - is characterized by a good rate of muscle growth and
a higher level of muscular tissue while maintaining a lower level of higher
cognitive functions. They have large bones, solid torso combined with low fat
levels. It is also noted that they have wide shoulders with a narrow waist. An
example is an Olympic gymnast.
Endomorphic body type - is characterized by an increased amount of fat
storage, due to having a larger amount of fat cells than the average person, as
well as higher levels of digestive tissue. They have a wide waist and a large bone
structure. An example is a power weight lifter.
Changing somatotypes
The three body type descriptions could be explained as differences in body
composition, which can be altered by specific diets and training techniques. After
a period of significant weight loss, a person who was once considered an
endomorph may begin to instead resemble an ectomorph. Likewise, an athletic
mesomorph may begin to look more like an endomorph as he ages and loses
muscle mass.

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Chapter 21: My Body Type & Goal Index
Here's a quick nutrition index showing how you can individualize
your My Fresh Balance Diet Plan based on your goal set or body
type.
Your Carbohydrate Sensitivity is: Excellent
Your Main Fitness Goal is: Building Muscle Mass
Your Main Body Type is: Ectomorph - Naturally Fast Metabolic Rate
Macro Nutrient Ratios: 55-60% Carbs – 25% Protein – 15-20% Fat

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Normal Activity If Active in Sports is: Endurance Type Activity – I.E. Runner
Carbohydrate Consumption Rules: Should include simple sugar carbs
during/after each weight training or cardiovascular session.
Some starchy, whole grain, unprocessed carbs can be eaten at every other
meal. Nutrient Dense Dark Colored Fiberous Veggies and fruits should be
consumed at every meal.
Your Carbohydrate Sensitivity is: Moderate
Your Main Fitness Goal is: Body Sculpting (General Toning & tightening)
Your Main Body Type is: Mesomorph – Builds Muscle Easily
Normal Activity If Active in Sports is: Intermittent Sport Athlete
Carbohydrate Consumption Rules: Can include simple sugar carbs
but only during/after weight training or cardio workouts.
Starchy, whole grain, unprocessed carbs can also be consumed at
breakfast and after weight or cardio training.
They should be used in moderation during the rest of the day.
Nutrient Dense Dark Colored Fiberous Veggies and fruits should
be consumed at every meal.
Your Carbohydrate Sensitivity is: Poor
Your Main Fitness Goal is: Fat Loss is my Top Priority!
Your Main Body Type is: Endomorph – Slow Metabolic Rate
Normal Activity If Active in Sports: Strength and Power Athlete Carbohydrate
Consumption Rules: All starchy and simple sugar carbs should be eaten
only during & after weight training or cardio workouts if at all. Nutrient Dense
Dark Colored Fiberous Veggies and fruits should be consumed at every
meal.
Chapter 22: My Top Fat Burning Secrets
Weight Training Workouts

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Any type of resistance training provides a benefit of targeting the muscle and
focusing on building muscle that will support a caloric burning activity. Muscle
Building activities cause good damage to the muscle to cause it to adapt and
repair itself with proper rest. The repair process helps consume more calories to
repair the muscle. You receive a double metabolic fat burning effect when you
perform resistance training exercises on a consistent basis.
**Take your resistance training to the next level and Burn even more fat by
doing your resistance training with High Intensity NO REST Circuits
working either opposing muscle groups or upper/lower body exercises.**
High Intensity Interval Cardio Workouts
Will Burn more calories during the exercise and help stimulate the metabolism at
least 24 hours after your cardio workout.
Fitness Training Variety
Switch your programs about every 4 - 6 weeks to help create a new stimulus to
your body. In the beginning of doing this new stimulus it will make it more
challenging for your body to adapt to this new training regime. This means your
body is typically in-efficient in the beginning of any new fitness training plan and
this will allow you to burn more calories until you get adjusted to this new fitness
workout. It’s time to mix it up again for even better long term results.
Target your Nutrition
Eat a higher protein diet. Consume high quality lean protein sources in all your
Nutrition Plan meals and snacks during the day. Consuming more protein causes
an additional thermic effect with your body and will help burn more calories. This
means that your metabolic rate will naturally increase from consuming protein
with every meal. Supplementing with fish oil will help prevent disease and can
boost your metabolism by as much as 400 calories per day and will help support
body composition change as well.
Carbohydrate Cycling

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Carb cycling is based on having three different carbohydrate intake levels during
the week: high(er) carbs, moderate carbs, and low(er) carbs. Ideally these days
are split according to your training schedule.
Carbohydrate Tapering
Is a technique used by focusing in on consuming all your starchy carbs early in
the day and reducing down to NO Starchy Carbohydrates after your 3rd meal of
a 5-6 meal/day nutrition plan.
Get A FREE Nutrition Plan Today!!
Chapter 23: My Fresh Balance Super Foods

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Super Berries – The #1 Anti-Oxidant of Fruits
Blue - Black - Rasp - Straw - Berries
In addition to being flavorful, colorful,
and delightful, strawberries, raspberries,
blackberries and blueberries are packed
with important nutrients our bodies need
to stay healthy.
My Fit Foods - Super Berries
Berries - the Tasty Antioxidant Solution!
The National Cancer Institute reports
that eating at least five servings of fruits
and vegetables every day can help
reduce the incidents of cancer.
Yet, only one out of every ten people actually follows these guidelines. Berries
are a delicious way to get antioxidants, phytochemicals, and other important
nutrients that may reduce cancer rates. Fresh berries of all kinds are: Loaded
with Strong sources of vitamin C, fiber, folic acid, and phytochemicals (or
phytonutrients as they are sometimes called) sodium-free, cholesterol-free and
low in calories and fat. Add to quinoa, oatmeal or an awesome whole grain
pancake recipe, or blend them into your favorite protein supplement shake, and
you are well on your way to building a complete and balanced fresh balance diet
plan.

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Dark Green Nutrient Dense Vegetables
Broccoli Rabe - Broccoli – Spinach
Commonly known in the United
States as broccoli raab (also
spelled broccoli rabe), this truly is a
vegetable with many names
around the world.
Originating in the Mediterranean
and
also China, it is actually a
descendant from a wild herb.
Today, Rapini is found growing in
California,
Arizona, New Jersey, Quebec and Ontario. It is one of the most popular
vegetables among the Chinese. It is
probably the most popular vegetable in Hong Kong and also widely used in the
western world.
Although it has broccoli's name, broccoli raab is not related to broccoli. It is,
however, closely related to turnips, which is probably why the leaves look like
turnip greens. Lots of broccoli-like buds appear here and there but a head never
forms. It is grown as much for its long-standing, tasty mustard-like tops as for
their multiple small florets with clusters of broccoli-like buds.
Good-quality broccoli raab will have bright-green leaves that are crisp, upright,
and not wilted. One of the many health benefits of this vegetable is that it is rich
in certain phytochemicals, including sulforaphane and indoles. These are
chemicals which are proving to protect us against cancer.

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Broccoli truly is a wonder vegetable. Only 25
calories and broccoli is high in vitamin A, and is a
good source of folic acid (especially important for
pregnant women), calcium, potassium, vitamin C
(ounce for ounce, more vitamin C than an
orange!) and beta-carotene (an antioxidant).
It is packed with antioxidants. It also contains the
phytochemical sulforaphane, a natural chemical
that stimulates the body to produce enzymes
which destroy carcinogens, and therefore which
can help reduce the risk of cancer. Johns
Hopkins University study showed that Broccoli is
more effective than antibiotics for peptic ulcers
and stomach cancer. This is a cruciferous
vegetable.
Ounce for ounce, broccoli has as much calcium than a glass of milk and more
vitamin C than an orange! It is one of the best sources of vitamin A and has more
fiber than a slice of wheat bran bread.
Spinach is an excellent source of
iron, calcium, chlorophyll, beta
carotene (needed for the
production of Vitamin A), vitamin
C, riboflavin, sodium and
potassium. As it is a rich source of
iron, it helps build the blood, whilst
its sulphur content helps to clean
the liver. Its Vitamin A content can
help prevent night blindness.
Spinach can partially interfere with
the absorption of calcium because of its high content of oxalic acid. , Calorie for
calorie, leafy green vegetables like spinach with its delicate texture and jade
green color provide more nutrients than any other food. Although spinach is
available throughout the year their season runs from March through May and
from September through October when it is the freshest, has the best flavor and
is most readily available.

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Researchers have identified at least 13 different flavonoid compounds in spinach
that function as antioxidants and as anti-cancer agents. (Many of these
substances fall into a technical category of flavonoids known as
methylenedioxyflavonol glucuronides.) The anticancer properties of these
spinach flavonoids have been sufficiently impressive to prompt researchers to
create specialized spinach extracts that could be used in controlled studies.
These spinach extracts have been shown to slow down cell division in stomach
cancer cells (gastric Aden carcinomas), and in studies on mice, to reduce skin
cancers (skin papillomas).
A study on adult women living in New England in the late 1980s also showed
intake of spinach to be inversely related to incidence of breast cancer. A
carotenoid found in spinach and other green leafy vegetables fights human
prostate cancer two different ways, according to research published in the
September 2004 issue of the Journal of Nutrition.
.
Avocados - The Nutrient Fit Booster
The avocado (Persea americana)
originated in south-central Mexico,
sometime between 7,000 and 5,000
B.C.
But it was several millennia before
this wild variety was cultivated.
Archaeologists in Peru have found
domesticated avocado seeds buried
with Incan mummies dating back to
750 B.C. and there is evidence that
avocados were cultivated in Mexico
as early as 500 B.C.
One-fifth of a medium avocado or about one ounce is 55 calories, but
contributes beneficial nutrients such as fiber, potassium, Vitamin E and
lutein to the diet.
Avocados act as a "nutrient booster" by enabling the body to absorb more
fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in
foods that are eaten with the fruit.

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Avocados provide more than 25 essential nutrients, including fiber,
potassium, Vitamin E, B-vitamins, and folic acid.
One-fifth of a medium avocado has 55 calories and provides beneficial
phytochemicals such as glutathione, beta-sitosterol, and lutein.
Phytonutrients are thought to help prevent many chronic diseases.
Avocados can help consumers meet the dietary guidelines of the
American Heart Association, which are to eat a diet that is low to
moderate in fat. The fats should be primarily unsaturated and low in
saturated fat and cholesterol. The avocado is virtually the only fruit that
has monounsaturated fat.
Avocados help assist consumers in meeting a major dietary goal of
reducing saturated fat in the diet, when they are consumed in place of
saturated-fat containing foods.
Avocados are a good source of fiber and fiber may help maintain heart
health.
When used instead of other fats, avocados contain over 25 vitamins,
minerals and phytonutrients and can be part of a calorie-reduced diet.
When used instead of other fats, avocados can be a satisfying addition to
a calorie-reduced diet.
Avocados are a good way to get more lutein in the diet. An ounce of
avocado contains 77 micrograms of lutein. • Avocados are a good way to
get more lutein in the diet. By adding avocado to foods like salads, salsa,
soups or sandwiches you can get more of the phytonutrient in your diet.
Quinoa - (pronounced keen-wah)
The Super Grain from South
America Was a staple of the ancient
Incas, who called it “the mother grain”.
It remains an important staple in South
America cuisine, as it contains more
protein than most other grains.
Its delicious flavor makes it a great
alternative to rice or couscous as a
side
dish, and can also be added to vegetables and meat as a main dish.

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Quinoa cooks to a light fluffy texture, with a bit of a crunch from the grain’s
external germ, making this a wonderfully unique grain. Truly versatile, it can be
used in soups, salads, breads, puddings or as a breakfast cereal.
Most Quinoa today is produced and exported directly from Bolivia, the smallest in
population of all the South American countries.
Quinoa contains more protein than any other grain; an average of 16.2
percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14
percent for wheat. Some varieties of quinoa are more than 20 percent protein.
Quinoa's protein is of an unusually high quality. It is a complete protein, with an
essential amino acid balance close to the ideal ... similar to milk!
Quinoa's protein is high in lysine, methionine and cystine. This makes it
an excellent food to combine with, and boost the protein value of, other grains
(which are low in lysine), or soy (which is low in methionine and cystine). Rich
& Balanced Source of Nutrients.
Besides its unique protein, quinoa also provides starch, sugars, oil (high in
essential linoleic acid), fiber, minerals, and vitamins.
Easy on the Stomach Quinoa is light, tasty, and easy to digest. It is not sticky or
heavy like most other grains, and it has a delicious flavor all its own.
Quick and Simple to prepare a whole-grain dish of quinoa takes just 15 minutes.
Versatile Quinoa can be substituted for almost any grain in almost any recipe. It
looks and tastes great on its own, or in any dish from soup to salad.
Perfect for Summertime Many people eat grains only during the colder months,
but quinoa's lightness combined with its versatility in cold dishes like salads and
desserts makes it an ideal source of good summertime nutrition.
Quinoa is 35 on the *Glycemic Index: A good source for people with wheat
and gluten related food allergies as well as senior and diabetic diets. *(Taken
from the Glycemic Index in the book ‘Eat Yourself Slim’ by Michel Montignac).
1. It’s a VEGETARIAN solution, a balanced-amino-acid source of high
quality protein.
2. It’s a SENIOR solution, a high-iron food that raises the hematocrit,
delivers more oxygen to the brain, fights senility.

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3. It’s a DIABETIC and Health Food solution - a very low-glycemic-index
cereal type food. Great served with Fresh fruit and splenda and a little cinnamon
as replacement to oatmeal.
4. It’s a TASTE SOLUTION, quite delicious. It can be made into pilaf and
cooked just like rice. In fact one way to add more flavor to the quinoa is to roast
or toast the quinoa first in a fry pan with no oil and it makes it add a nut like taste
to the grain itself.
Legumes – Beans
The Protein & Fiber Fit Food Group

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Legumes —more commonly known
as beans, are good sources of
protein and fiber. Legumes are a
low-fat, low-cholesterol substitute
for meat.
When was the last time you ate
chickpeas, navy beans or black-eyed
peas? Has it been days, weeks or
even months?
Legumes are among the most
versatile and nutritious foods
available. They're good sources of
protein and can be a healthy
substitute for meat,
which has more fat and cholesterol. Rediscover legumes and all the nutrition and
versatility they have to offer.
Why eat legumes?
Legumes — a class of vegetables that includes beans, peas and lentils —
are typically low in fat, contain no cholesterol, and are high in protein,
folate, potassium, iron and magnesium. They also have phytochemicals, a
group of compounds that may help prevent chronic diseases such as
cardiovascular disease and cancer. In addition, they're a good source of fiber —
the part of plant-based foods that your body doesn't digest. A diet high in fiber
can reduce your risk of developing diabetes and help lower blood cholesterol
levels, which can reduce your risk of heart disease.
Soybeans, one type of legume, are unique among beans because they
contain all of the amino acids needed to make a complete protein, just like
meat. They also contain isoflavones, a plant-based compound that may
reduce the risk of some types of cancer.
What are some common legumes?
Black beans are medium-sized, oval beans with black skin. They have a slightly
sweet flavor and are used in soups, beans and rice, and many Mexican,
Caribbean, and Latin American dishes. Black-eyed peas are medium-sized, oval
beans that are cream colored with a black dot. They have a sharp flavor and
smooth texture. They are usually served with rice or eaten as a side dish.
Garbanzo beans, also called chickpeas, are medium-sized, round beans that are
beige in color. They have a nutty flavor and firm texture. Garbanzo beans are
used in soups, salads, Mexican dishes, and popular Middle Eastern dishes like
hummus and falafel.

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Kidney beans, also called Mexican red beans, are large and kidney-shaped with
a strong flavor and soft texture. Kidney beans are used in soups, salads, chili,
Creole dishes, and traditional rice and beans.
Lentils are lens-shaped seeds found in the fruit pods of an annual herb grown in
southwestern Asia. There are two common types of lentils - one is small and
brown and the other is larger and yellow. Lentils taste great in side dishes,
soups, and stews.
Navy beans are small, white, oval beans with a mild flavor and powdery texture.
They are used to make baked beans, soups, and stews.
Pinto beans are medium-sized, oval beans with a spotty beige and brown color.
They turn completely brown when cooked and are used to make refried beans
and other Mexican bean dishes.
Add more legumes to your diet consider these ways to incorporate legumes into
your meals and snacks:
Prepare soups, stews and casseroles that feature legumes. Stir-fry extra-firm or
firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu
before use gives it a firmer, chewier texture.
Use pureed beans as the basis for dips and spreads. Replace eggs in baking
recipes with 1 tablespoon of soy flour and 2 tablespoons of water for each egg.
Add chickpeas or black beans to salads.
Snack on a handful of soy nuts rather than on chips or crackers. Use tofu in
place of half the ground beef for meatloaf or tacos. Add garbanzos or other
canned beans to your salad. If you typically buy a salad at work and no beans
are available, bring beans from home in a small container.
If you can't find a particular type of legume in the store, you can easily substitute
one type of legume for another. For example, pinto and black beans are good
substitutes for red kidney beans. And cannellini, lima beans and navy beans are
easily interchangeable. Experiment with what types of legumes you like best in
your recipes to make your meals and snacks both nutritious and interesting.

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Eggs – Omega 3 Enriched & Egg Whites
The Over Billion Year Old Wonder
Eggs existed long before chickens,
according to On Food and
Cooking: The Science and Lore of
the Kitchen by Harold McGee.
These all-in-one reproductive cells,
incorporating the nutrients to
support life, evolved about a billion
years ago. The first eggs were
hatched in the ocean. As animal
life emerged from the water about
250 million years ago, they began
producing an egg with a tough leathery skin to prevent
dehydration of its contents on dry land. The chicken evolved only about 5,000
years ago from an Asian bird.
Eggs are an excellent nutrient-dense food that packs six grams of protein, a bit of
vitamin B-12, vitamin E, riboflavin, folic acid, calcium, zinc, iron, and essential
fatty acids into a mere 75 calories. Second to the lactalbumin protein in human
milk, eggs have the highest quality protein of any food. In addition to being good
for the body, eggs can be prepared in a variety of tasty ways.
Want more nutritious eggs in your diet? Find out what the hen was fed. In
fact, research has proven that better chicken feed results in better eggs.
Freerange hens allowed to forage on barnyard plant food produce eggs that are
lower in cholesterol than commercially-fed caged hens. Studies comparing eggs
from the average hen-laying factory with those of free-range chickens fed diets
high in essential fatty acids showed the chicken on a healthier diet produced
eggs higher in the heart-healthy omega-3 fatty acids.
Studies are under way to produce what are dubbed "designer eggs," eggs in
which the fatty acid profile of the egg yolk has been modified by altering the hen's
diet. In an interesting experiment, giving hens feed rich in flax seed and fish oil
(with their omega 3 fatty acids) increased the amount of omega 3 fatty acids in
their eggs, producing "omega eggs." So, even when it comes to chickens, "you
are what you eat." Egg consumers are not used to asking their market managers
how the hens were fed that laid their eggs. Yet, if enough consumers start asking

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the question egg buyers would start putting feed information on the labels. The
egg of the future will only be as healthy as the consumer demands.
Wild Alaskan Salmon
The Fit Fish with Heart Health Benefits
It would be hard to think of another food
that has as many proven health benefits
as Wild Alaska Salmon.
When considering the cost of Wild
Alaska Salmon vs. the Farmed Atlantic
Salmon that you can get in your local
grocery store, keep in mind the true
value of what you're buying. Given the
sky-rocketing cost of health care and
pharmaceutical drugs, what is the value
of optimum
health? How much would you pay for improved heart, brain, eye and immune
system health for you and your children?
Wild Pacific Salmon products contain:
No added chemicals
No artificial coloring
No preservatives
No pesticides
No growth hormones
No antibiotics
No GMOs
There's no question that salmon is one of the healthiest foods you can, and
should, eat. It contains two critical omega-3 fatty acids, EPA and DHA that
your heart and brain need for optimal health.

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EPA fats are a "near miracle" for your health. They promote normal
cholesterol and triglyceride levels and improve blood flow. They also promote
healthy skin and enhance immune function.
The other important fat in Wild Alaska Salmon is DHA, which plays an essential
role in brain function. More than half of your brain consists of fat, and DHA is the
most abundant. DHA levels play a critical role in your cognitive functioning
throughout your life--and normal levels are needed for optimal memory and brain
function.
94% + Lean Ground Beef
New USDA data shows 95% lean
ground beef is leaner than you
think. In fact, it meets the
government guidelines for lean.
Like all beef, a 3 oz. serving also
provides high percentages of the
Daily Value* of these essential
nutrients.
By comparison, 95% lean ground
beef provides low percentages of your
daily calories, saturated fat and total fat. You might be surprised at what more
you can learn about lean beef’s nutrients and fat content.

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Almonds – The Heart Healthy Nut
Throughout history, almonds have
been enjoyed not only for their
delicate, versatile flavor and great
crunch, but also their legendary
healthful properties.
The Almond Board of California’s
nutrition research program has
helped quantify almonds’ nutritious
profile and health benefits. For
example:
Almonds are nutritionally dense

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a quality emphasized in the government’s Dietary Guidelines. Independent
analyses show that almonds are the most nutritionally dense nut, whether
compared calorie per calorie or ounce per ounce.
The Dietary Guidelines for Americans 2005 encourage Americans to choose
nutritionally dense foods – that is, to get the most nutrition possible out of the
calories you eat. A one-ounce, 160-calorie serving of almonds, or about a
handful, is an excellent source of vitamin E and magnesium, and a good source
of fiber. It also offers heart-healthy monounsaturated fat, protein, potassium,
calcium, phosphorous and iron.
Eating a daily handful of almonds a day may lower LDL, or “bad”
cholesterol. In a clinical trial published in the American Heart Association’s
journal Circulation, men and women who ate one daily ounce of almonds for a
month lowered their LDL cholesterol by 4.4 percent. Those who ate two daily
ounces of almonds lowered their LDL cholesterol even more – by 9.4 percent –
and maintained their weight.
Eating almonds may help maintain or even lose weight. A 2003 study in the
International Journal of Obesity found that adding a daily ration of almonds to a
low-calorie diet enhanced weight loss, as well as significantly improved risk
factors associated with heart disease, when compared to a low-fat, low-calorie
diet. Researchers cited almonds’ heart-healthy monounsaturated fat as being
very satiating, helping satisfy the appetite and prevent patients from overeating.
Pure Filtered Water

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Incredible as it may seem, water is quite possibly
the single most important catalyst in losing weight
and keeping it off. Although most of us take for
granted, water may be the only true "magic potion"
for permanent weight loss.
Water suppresses the appetite naturally and
helps the body metabolize stored fat. Studies
have shown that a decrease in water intake will
cause fat deposits to increase, while an increase in
water intake can actually reduce fat deposits.
Here's why: The kidneys can't function properly
without enough water. When they don't work to
capacity, some of their load is dumped onto the
liver. One of the liver's primary functions is to
metabolize stored fat into usable energy for the
body. But if the liver has to do some of the kidney's work it can't
operate at full throttle. As a result, it metabolizes less fat more fat remains stored
in the body and weight loss stops.
Drinking enough water is the best treatment for fluid retention. When the
body gets less water, it perceives this as a threat to survival and begins to hold
on to every drop. Water is stored in extracellular spaces (outside the cell). This
shows up as swollen feet, legs and hands.
Diuretics offer a temporary solution at best. They force out stored water along
with some essential nutrients. Again, the body perceives a treat and will replace
the lost water at the first opportunity. Thus, the condition quickly returns.
The best way to overcome the problem of water retention is to give your body
what it needs -- plenty of water. Only then will stored water be released. If you
have a constant problem with water retention, excess salt may be to blame.
Your body will tolerate sodium only in a certain concentration. The more salt
you eat the more water your system retains to dilute it.
But getting rid of unneeded salt is easy -- just drink more water. As it's forced
through the kidneys it takes away excess sodium.
The overweight person needs more water than a thin one. Larger people have
larger metabolic loads. Since we know that water is the key to fat metabolism, it
follows that the over weight person needs more water.

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Water helps to maintain proper muscle tone by giving muscles their natural ability
to contract and by preventing dehydration. It also helps to prevent the sagging
skin that usually follows weigh loss -- shrinking cells are buoyed by water which
plumps the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste. During weight loss, the body has a lot more
waste to get rid of -- all that metabolized fat must be shed. Again, adequate water
helps flush out the waste.
Water can help relieve constipation. When the body gets too little water, it
siphons what it needs from internal sources. The colon is one primary source.
Result? Constipation. But when a person drinks enough water, normal bowel
function usually returns.
So far, we've discovered some remarkable truths
about water and weight loss:
The body will not function properly without enough water and can't
metabolize stored fat efficiently.
Retained water shows up as excess weight.
To get rid of excess water you must drink more water. Drinking water is
essential to weight loss.
How much water is enough? On the average, a person should drink 8-ounce
glasses every day. That's about 2 quarts. However, the overweight person needs
one additional glass for every 25 pounds of excess weight. The amount you drink
also should be increased if you exercise briskly or if the weather is hot and dry.
Water should preferably be cold. It's absorbed into the system more quickly than
warm water. And some evidence suggests that drinking cold water can actually
help burn calories. To utilize water most efficiently during weight loss, follow this
schedule:
Morning: 1 quart consumed over a 30-minute period.
Noon: 1 quart consumed over a 30-minute period.
Evening: 1 quart consumed between five and six o'clock.

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When the body gets the water it needs to function optimally, its fluids are
perfectly balanced. When this happens, you have reached the "breakthrough
point." What does this mean?
Endocrine-gland function improves.
Fluid retention is alleviated as stored water is lost.
More fat is used as fuel because the liver is free to metabolize stored fat.
Natural thirst returns.
There is a loss of hunger almost over night.
If you stop drinking enough water, your body fluids will be thrown out of balance
again, and you may experience fluid retention, unexplained weight gain and loss
of thirst. To remedy the situation you'll have to go back and force another
"breakthrough."

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Green Tea - An Awesome Anti-Oxidant
Is any other food or drink reported to have as many health benefits as green tea?
The Chinese have known about the
medicinal benefits of green tea since
ancient times, using it to treat
everything from headaches to
depression.
In her book Green Tea: The Natural
Secret for a Healthier Life, Nadine
Taylor states that green tea has
been used as a medicine in China
for at least 4,000 years.
Today, scientific research in both Asia
and the west is providing hard evidence for the health benefits long associated
with drinking green tea. For example, in 1994 the Journal of the National Cancer
Institute published the results of an epidemiological study indicating that drinking
green tea reduced the risk of esophageal cancer in Chinese men and women by
nearly sixty percent. University of Purdue researchers recently concluded that a
compound in green tea inhibits the growth of cancer cells. There is also research
indicating that drinking green tea lowers total cholesterol levels, as well as
improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
To sum up, here are just a few medical conditions in which
drinking green tea is reputed to be helpful:
Cancer

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Rheumatoid Arthritis
High cholesterol levels
Cardiovascular disease
Infection
Impaired immune function
What makes green tea so special?
The secret of green tea lies in the fact it is rich in catechin polyphenols,
particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant:
besides inhibiting the growth of cancer cells, it kills cancer cells without harming
healthy tissue. It has also been effective in lowering LDL cholesterol levels, and
inhibiting the abnormal formation of blood clots.
The latter takes on added importance when you consider that thrombosis (the
formation of abnormal blood clots) is the leading cause of heart attacks and
stroke.
Links are being made between the effects of drinking green tea and the "French
Paradox." For years, researchers were puzzled by the fact that, despite
consuming a diet rich in fat, the French have a lower incidence of heart disease
than Americans. The answer was found to lie in red wine, which contains
resveratrol, a polyphenol that limits the negative effects of smoking and a fatty
diet. In a 1997 study, researchers from the University of Kansas determined that
EGCG is twice as powerful as resveratrol, which may explain why the rate of
heart disease among Japanese men is quite low, even though approximately
seventy-five percent are smokers.
Why don't other Chinese teas have similar health-giving properties? Green,
oolong, and black teas all come from the leaves of the Camellia sinensis plant.
What sets green tea apart is the way it is processed. Green tea leaves are
steamed, which prevents the EGCG compound from being oxidized. By contrast,
black and oolong tea leaves are made from fermented leaves, which results in

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the EGCG being converted into other compounds that are not nearly as effective
in preventing and fighting various diseases.
Other Benefits
New evidence is emerging that green tea can even help dieters. In November,
1999, the American Journal of Clinical Nutrition published the results of a study
at the University of Geneva in Switzerland. Researchers found that men who
were given a combination of caffeine and green tea extract burned more calories
than those given only caffeine or a placebo.
Green tea can even help prevent tooth decay! Just as its bacteria-destroying
abilities can help prevent food poisoning, it can also kill the bacteria that cause
dental plaque. Meanwhile, skin preparations containing green tea - from
deodorants to creams - are starting to appear on the market.
Harmful Effects?
To date, the only negative side effect reported from drinking green tea is
insomnia due to the fact that it contains caffeine. However, green tea contains
less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in
six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of
coffee.

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Flax - A Nutrient Rich Seed
Flax oil and flax seeds are being rediscovered as
true health foods. They definitely merit being
included on any top-ten list of foods that are
good
for you. Flax is not a new food. It is actually one of
the older and, perhaps, one of the original "health
foods," treasured because of its healing properties
throughout the Roman Empire.
Flax was one of the original "medicines" used by
Hippocrates. Flax could be dubbed the "forgotten
oil." It has fallen out of favor because oil
manufacturers have found nutritious oils to be
less profitable. The very nutrients that give flax
its nutritional benefits - essential fatty acids - also
give it a short shelf life, making it more
expensive to produce, transport, and store. Yet, those who are nutritionally in the
know continue to rank flax
high on the list of "must have" foods. Because of the flurry of scientific studies
validating the health benefits of omega 3 fatty acids, flax oil has graduated from

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the refrigerator of "health food nuts" to a status of scientific respectability. I
seldom leave home in the morning without having my daily tablespoon of flax oil
or 2 tablespoons of flaxseed meal. Besides being the best source of omega 3's,
flax oil is a good source of omega 6, or linoleic acid (LA). Sunflower, safflower,
and sesame oil are greater sources of omega 6 fatty acids but they don't contain
any omega-3 fatty acids. Flax oil is 45 to 60 percent the omega-3 fatty acid
alphalinolenic acid (ALA).
In addition to nutritious fats, flax seeds contain other nutrients which make eating
the whole seed superior to consuming just the extracted oil:
Flax seeds contain a high quality protein.
Flax seeds are rich in soluble fiber. The combination of the oil and the fiber
makes flaxseeds an ideal laxative.
Flax seeds contain vitamins B-1, B-2, C, E, and carotene. These seeds also
contain iron, zinc, and trace amounts of potassium, magnesium, phosphorus,
calcium, and vitamin E and carotene, two nutrients which aid the metabolism of
the oil. Flax seeds contain over a hundred times more of a phytonutrient, known
as lignin, than any of its closest competitors, such as wheat bran, buckwheat,
rye, millet, oats, and soybeans. Lignins have received a lot of attention lately
because of possible anti-cancer properties, especially in relation to breast and
colon cancer. Lignins seem to flush excess estrogen out of the body, thereby
reducing the incidence of estrogen-linked cancers, such as breast cancer.
Besides anti-tumor properties, lignins also seem to have antibacterial, antifungal,
and antiviral properties.
Protein Supplementation Protein Powders vs. Protein Foods
Many aspiring bodybuilders are
hoping that this is the year that their
bodies will transform into the bodies
of their dreams. Unfortunately,
bodybuilders love for protein puts
them at the mercy of protein
manufacturers and vulnerable to
protein manufacturers marketing
ploys.
Fledgling bodybuilders may not
know as much as veteran

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bodybuilders but they inevitably know that protein plays a role in their future
bodybuilding
success. Where should this protein come from? To answer this question, we will
look at the role of protein in foods versus protein supplementation.
Protein Manufacturers
Pick up any publication devoted to health and fitness and you will be inundated
with articles on protein. Protein manufacturers are notorious for throwing around
words like cross flow microfiltration, oligopeptides, ion exchange, protein
efficiency ratio, biological value, nitrogen retention and glycomacropeptides as a
way to convince potential buyers. It sure sounds convincing, especially when
scores of scientific references are cited. Like most aspects of bodybuilding (and
the supplement industry in general), marketing hype rather than physiological
reality drives the issue of protein.
Many nutrition "experts" (people who sell supplements), state that there are
distinct advantages of protein supplements: powders and amino acid tablets over
whole foods. There are many different methods of determining protein quality,
including biological value (BV), Protein efficiency ration (PER), Net Protein
Utilization (NPU), and protein digestibility corrected amino acid score (PDCAAS).
Protein Quality
BV is one of the most commonly used and is arguably, the best measure of a
protein's quality. BV is based on how much of the protein consumed is actually
absorbed and utilized in the body. The higher the amount of protein (nitrogen)
that is actually retained, the greater the BV If a protein has a BV of 100, it means
that all of the protein absorbed has been utilized with none lost. Whole eggs
score the highest of all foods with a BV of 100, while beans have a BV of only 49.
Protein quality is certainly an important issue, but it is one that has been
enormously overstated and even distorted for marketing purposes. Whey protein
is truly an excellent protein with a biological value at or near 100.
Many advertisements will have you believe that their whey is between 104 -157
on the BV scale. In "Advanced Nutrition and Human Metabolism", BV is defined
as "a measure of nitrogen retained for growth and/or maintenance that is
expressed as a percentage of nitrogen absorbed." When a protein supplement is
listed as having a BV over 100, the company has intentionally manipulated the
number for marketing purposes.
The companies are usually making reference to the chemical score of the
protein. Chemical score is a comparison of the amino acid pattern in an ideal
reference protein to a test protein and therefore the number can exceed 100.

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Most bodybuilders and strength athletes already consume more than enough
protein, so the importance of BV to these athletes who are already consuming
enough protein has been overplayed. Even though whey has a higher BV than
chicken breast, fish, or milk protein, if the total quantity of protein you consume is
sufficient, then it is not likely that substituting whey for food proteins will result in
any additional muscle.
For the purposes of developing muscle, the only guidelines for
protein that you must follow are:
Consume a source of complete protein with every meal
Eat at frequent intervals approximately three hours apart
Consume a minimum of 0.8 grams to 1 gram per pound of
bodyweight.
Whey Powder
Because whey protein does have a high BV, it probably offers the most benefits
when you are dieting on very low calories. When your energy intake and
correspondingly, protein intake is reduced, whey protein could help you get
greater utilization of the smaller amount of protein that you are taking in. Whey
protein also provides a way to get high quality protein without the fat. It has been
suggested that whey may have other advantages besides high protein quality.
These benefits include enhanced immunity, increased antioxidant activity and
quick absorption.
Several studies in "Clinical and Investigative Science" by Dr. Gerard Bounous of
Montreal have shown that whey protein provides anti carcinogenic properties,
protection from infections, and other enhanced immune responses. Whey has
also been shown to raise levels of Glutathione, an important antioxidant that can
offer protection from free radical oxidative damage. While such findings are very
promising, all these studies were done on mice, so it is unclear how well the
results extrapolate to humans.
Protein Absorption
Another acknowledged benefit of whey protein is its fast absorption rate.
Although there is not any evidence that protein supplements digest more
efficiently than whole foods. They are definitely digested faster. This is most
important after a training session when the rates of protein synthesis and
glycogen re-synthesis are increased. Even in considering post workout nutrition,

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there is still little proof that a liquid protein-carb complex will actually produce
better muscular growth than whole foods, as long as complete whole foods are
consumed immediately after the training session and every three waking hours
for a period of 24 hours thereafter.
Amino Acids
What about amino acid pills? Amino acids are simply predigested protein.
Proponents of amino acid supplementation claim that because the amino acids
are predigested, the body will absorb them better, leading to greater
improvements in strength and muscle mass.
It sounds logical, but this is a gross underestimation of the body's capacities and
actually the reverse is true. The human digestive system was designed to
efficiently process whole foods; it was not designed to digest pills and powders
all day long.
Amino acids are absorbed more rapidly in the intestine when they are in the
more complex di and tri-peptide molecules. Your body gets better use of the
aminos as protein foods are broken down and the amino's are absorbed at just
the right rate for your body's needs.
In "Exercise Physiology; Energy Nutrition and Human Performance," authors
Katch and McArdle state that "amino acid supplementation in any form has not
been shown by adequate experimental design and methodology to increase
muscle mass or significantly improves muscular strength, power, or endurance."
Furthermore, consuming predigested protein when you are seeking fat loss is not
necessarily advantageous because it short changes you of the thermic effect of
real food.
Whole foods have a major advantage over protein supplements; they stimulate
the metabolism more. This is known as the "thermic effect". Protein has the

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highest thermic effect of any food. Including a natural protein food with every
meal can speed up your metabolic rate as much as 30% because of the energy
necessary to digest, process, and absorb it.
This means that out of 100 calories of a protein food such as chicken breast, the
net amount of calories left over after processing it is 70. In this respect, the fact
that protein foods digest slower than amino acid tablets is actually an advantage.
Value Of Source
A final argument against amino acid supplements is the cost. Amino acids are
simply not cost effective. One popular brand of "free form and peptide bonded
amino acids," contains 150 1000mg. Tablets per bottle and costs $19.95. One
thousand mg. of amino acids is equal to 1 gram of protein. This would mean that
the entire bottle contained 150 grams of protein. Dividing the price of the bottle
by the total grams we get the price per gram, which is 13.3 cents.
Now let’s compare that to a chicken breast. At the local supermarket I can buy a
pound of chicken breast for $2.99. According to Corinne Netzer's "Complete
Book of Food Counts," there are 8.8 grams of protein in each ounce of chicken,
so one pound of chicken (16 oz) has about 140 grams of protein. That would be
$2.99 divided by 140 grams which would come out to 2.1 cents per gram. The
amino acids cost six times more than the chicken.
The Bottom Line
The biggest advantage of protein supplements is not that they can build more
muscle than chicken or egg whites or any other whole food protein, the biggest
advantage is convenience. It is easier to drink a protein shake than it is to buy,
prepare, and cook whole foods.
Consuming small frequent meals is the optimal way to eat, regardless if your
goal is muscle gain or fat loss. To keep your body constantly in positive nitrogen
balance, you should consume a complete protein every three hours. For many
people, eating this often is nearly impossible. That is when a high quality protein
supplement is the most helpful.

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Aside from the convenience, the truth about protein supplements is that they
offer few advantages over protein foods. There is no scientific evidence that you
cannot meet all of your protein needs for muscle growth through food. As long as
you eat every three hours and you eat a complete protein such as eggs, lean
meat or dairy products with every meal, it is not necessary to consume any
protein supplements to get outstanding results.
Whey protein does have some interesting and useful properties and
supplementing with a couple of scoops a day is not a bad idea, especially if you
are on a low calorie diet for fat loss. Aside from that, focus on real food and do
not believe all the hype you read.

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Fish Oil Supplements
The Omega 3 Fit Supplement
Fish oil has been shown in
epidemiological and clinical trials to
reduce the incidence of heart
disease by lowering cholesterol.
Large-scale epidemiological studies
suggest that individuals at risk for
coronary heart disease benefit from
the consumption of fish oil as it is
high in omega 3 fatty acids.
Fish oil (high DHA type) combined
with
exercise can reduce abdominal fatness
A study by Alison Hill, PhD student from the University of South Australia
(abstract published in Asia pacific Journal of Clinical Nutrition) showed that 6g (or
6x1g capsules) of fish oil (high DHA content) daily for 3 months reduced body fat
by 5% especially from the abdominal (visceral) region, only when combined with
moderate aerobic exercise for 45 minutes 3 times a week. The groups that were
placed on fish oil alone or exercise alone did not lose abdominal fat.
It is known that omega-3 fatty acids from fish oil increase the expression of fat
burning enzymes, but until now the implications of this in humans was not
entirely clear. This study suggests that although fish oil increases the expression
of fat burning enzymes taking it alone will not have a significant effect but that it
needs a driver - exercise - to increase metabolic rate and lower body fat.
This is an interesting study because the subjects were not on calorie restricted
diets and yet the fish oil when combined with exercise facilitated abdominal fat
loss and yet the other groups did not lose body fat. The fish oil groups also
reduced their blood fats (decreased triglycerides and raised HDL "good"
cholesterol) and improved blood vessel elasticity.
It would be interesting to know if you can get similar results by combining
exercise with fatty fish (e.g. tuna) daily or by combining exercise with lower doses
of fish oil (say 1-2g/day) of the standard variety (EPA/DHA).

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Chapter 24: My Daily Meal Journal
Create 35 Columns for a 5 Meal/Day Nutrition Plan and
Create 42 Columns for a 6 Meal/Day Nutrition Plan
Breakfast, Snack #1, Lunch, Snack #2, Dinner – 5 Meals/Day
Breakfast, Snack #1, Lunch, Snack #2, Dinner, Snack #3 – 6 Meals/Day
Day 1 Meals Meal Timing
Breakfast 6am -7am
Snack # 1 9am -10am
Lunch 12pm -1pm
Snack # 2 3pm – 4pm
Dinner 6pm – 7pm
Day 2 Meals Meal Timing
Breakfast 6am -7am
Snack # 1 9am -10am
Etc.Etc.Etc. Etc.Etc.Etc.
is designed around 5-6 small healthy meals per day.
Allowing approximately 2-3 hours between each meal and snack.

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This is crucial with any complete and balanced nutrition plan as it allows
your body to easily and smoothly digest the meal, while at the same time
allowing your blood sugar levels to remain moderate in movement up or down
throughout your entire waking hours of the day.
Each Meal for a Woman Target Range of 300-400 Calories
Each Meal for a Man Target Range of 400-500 Calories
Each Snack for a Woman Target Range of 150-250 Calories
Each Snack for a Man Target Range of 200-300 Calories
Chapter 25: My Daily Calorie Intake Estimator
Lose Weight
Main Goal
Maintain Weight
Main Goal
Gain Weight
Main Goal
No Exercise
Sedentary Lifestyle
Body Weight
(lbs.) X 10-12
Body Weight
(lbs.) X 12-14
Body Weight
(lbs.) X 16-18
3-4 Times/Week
Moderate Activity
Body Weight
(lbs.) X 12-14
Body Weight
(lbs.) X 14-16
Body Weight
(lbs.) X 18-20
5-7 Times/Week
High Level Activity
Body Weight
(lbs.) X 14-16
Body Weight
(lbs.) X 16-18
Body Weight
(lbs.) X 20-22
This Daily Calorie Chart above makes it very simple to determine a solid
range of your daily caloric intake needs based on the following criteria:
Current Weight – In Pounds
Your Main Weight Goals – Lose, Maintain, or Gain

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Current Activity Level – Based on Number of Days you Train
Example # 1 - You are a Man and weigh 180 pounds
Your Main Goal is to Lose Weight & you Workout 3-4 Days per Week
180 lbs. X 12 - 14 calories = (2160 – 2520) Daily Total Caloric Range
Example # 2 - You are a Woman and weigh 145 pounds
Your Main Goal is to Lose Weight & you Do Not Exercise
145 lbs. X 10 - 12 calories = (1450 – 1740) Daily Total Caloric Range
Watch where your calories come from - Without a doubt, we eat way too much
sugar and fat. Moderation was the key in the past, now the key is moderation and
the exclusion of junk food. One or two binges per year are generally OK if you
are a normal healthy individual, but more is absolutely not OK.
Raw or Cooked - Fill your plate with lots of veggies, cooked or raw. Not only are
they good for you, they will fill you up. Sorry, stay away from the sauces, gravies,
butter or sour cream. That totally defeats the purpose.
Drink a bottle of water before you eat - Carry a bottle around with you all day.
If this isn't a habit you have acquired, fill a bottle about an hour before dinner and
sip away. You will eat less because you feel full. It's that simple.

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A Work Sheet That Works - Keep a work sheet on your fridge and use it to write
down every item you eat during the day. Most of us have no idea how much we
are consuming. We often take a bite here and there without even noticing.
Watch those liquid calories that add up - One great alternative to soda is a
fresh brewed glass of decaf Green tea. Brew green tea with cloves and
cinnamon stick and sweeten it lightly with Stevia and a fresh wedge of lemon or
lime. It’s a great health drink with NO Calories and high in antioxidants. So drink
to your health and Lose Weight. Remember that liquid calories can really add up
in your daily intake. So focus on ZERO Calorie Beverages.
Does FAT FREE really mean it’s good for you? - Many foods are touting that
they are fat free and people are buying them left and right, but what lies beneath
the hidden truths of these so called FAT FREE Foods...Fat free foods, when
eaten in excess, will still be stored as fat! Fat free cookies and crackers are made
up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a
substance than fat itself, when eaten in excess.

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Chapter 26: How to Stick to My Fitness & Health Plan
When The Going Gets Tough!!
Let’s face it; the going can get tough, can’t it? It can be incredibly hard to stick to
your diet every day, day-in and day-out when you’re faced with other tempting
choices that seem more convenient. What’s more, healthy eating can seem more
expensive and more of a hassle (because you’re shopping for fresh food more
often and then you have to cook more often instead of eating at a restaurant).
Eating right takes a real effort. So how do you manage?
The Big Picture
First, remember the big picture. It may seem like healthy eating is more
expensive and more time consuming and inconvenient, but you need to consider
the long term expense that will come with unhealthy eating… and the long term
time consumption that will result when you are sick more often because you are
unhealthy… and the long term inconvenience of medical care if your unhealthy
lifestyle results in severe illness or heart attack.

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At the same time, when people add up how much they spend on convenience
food from restaurants and fast food outlets, they are surprised at the cost; it’s
high! So you really don’t spend that much more when you shop for fresh food.
Planning Success with Scheduling
Again, implementing the goal is the hardest part. Planning is what will make it
happen but we so rarely plan. Solve this by scheduling your planning time in. In
fact, put down this book and get your planner and schedule it in RIGHT NOW.
Schedule one hour each week that you’ll plan your meals, one hour each week
that you’ll shop for your meals, and two hours each day that you’ll cook meals.
Go and schedule it right now, I’ll still be here when you get back.
Priorities
In the last paragraph I recommended that you schedule all of those hours. Some
of you read that paragraph and said to yourselves: “That’s 16 hours a week! I
don’t have that time!”
You do, but it’s just prioritized differently. Consider how much time you spend
watching television.
Instead, consider how much happier you’ll be when you eat well, add in the great
time you’ll spend with your family as you all work together to cook healthy meals,
and don’t forget that the time you spend will diminish as you get better and better
at it.
Be Proactive
Over time, you’ll get better and better at meal preparation and planning. At first it
seems like a chore but it will become a real pleasure. Soon, you’ll find yourself
making extra so you have a healthy leftover choice. On those days when you’re
too rushed to eat, don’t buy greasy chicken; reheat frozen leftovers that you

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know are healthy! When you make a dish you love, make twice as much as you’ll
eat and freeze the other half. Soon your freezer will be full of quick, easy, healthy
options for those days when time has simply disappeared.
Also, you’ll soon find yourself naturally planning longer than one week in
advance, which means fewer shopping trips. After you’re good at planning, you
might only go once a month!
Chapter 27: My Fresh Balance Diet Plan
1400 Calorie Day 1 Meal Plan
This is a Real Complete and Balanced Nutrition Plan for one Day based on a
1400 caloric demand for a woman trying to lose weight and reduce her body fat
percentage. You will notice it is made up of 5 mini meals that range in the
300400 caloric range for Breakfast, Lunch and Dinner and in the 150-250 range
for the two snacks with this 5 meals per day nutrition plan.
Macronutrient Ratios for the day are as follows:
Carbohydrates – 41%
Proteins – 32%
Fats – 27%
The Nutrition Strategies for this Complete & Balanced Nutrition Plan High
Quality Protein in Every Meal, High percentage of fruits and nutrient dense
veggies eaten all day long, High Quality Carbs consumed for the day, and NO
starchy carbs were consumed by meal 5 in the day’s nutrition plan.

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Breakfast Entrée: Egg Wrap Santa Fe
Total Caloric Value: 312 Calories
Carbohydrates: 29 grams
Protein: 25 grams
Fat: 14 grams

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Snack #1: Kiwi & Strawberries
Protein: 4 grams
Fat: 2 grams

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Lunch: Southwest Caesar Salad
Protein: 36 grams
Fat: 8 grams

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Snack # 2: Broccoli & Hummus Dip
Protein: 10 grams
Fat: 8 grams

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Dinner Entree: Chicken Breast Balsamic
Protein: 30 grams
Fat: 1.5 grams

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Dinner Side: Peppers with Roma Tomatoes
Protein: 2 grams
Fat: 7 grams

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My Fresh Balance Diet Plan – Shopping List
1400 Calorie Day 1 Meal Plan

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Chapter 28: My Healthy Snack Secrets
Snack Attack - How to Keep Your Hunger Between Meals from
Getting the Best of You

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Your Stomach is growling but your next meal is hours away. What do you do? If you
think your best option is to avoid the snack altogether and wait for the next meal,
think again.
The Benefits of Snacking
You may feel regretful about snacking, but snacks aren’t necessarily bad for you. In
fact, mini-meals several times a day can be beneficial. If eating a healthy snack
keeps you from taking second and third helpings at your next meal, you may
actually consume fewer total calories for the day. A wide variety of snacks can fit
into a healthy lifestyle, so you don’t need to avoid snacks. Rather, plan them with
variety, moderation and balance in mind.
Choose Snacks Wisely
Select foods that can satisfy hunger supply your body with energy and provide
important nutrients. Choose a wide variety of these foods to ensure that you get all
the necessary nutrients, and to make your snacks more interesting.
Here are some of your best snack picks:
Whole Grains: Whole-grain snacks are rich in complex carbohydrates and fiber,
which gives you immediate energy that has some staying power. Look for items
such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crisp
breads.

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Fruits and Vegetables: Eating fruits and vegetables provides a feeling of fullness
with no fat and only small amounts of calories. They provide vitamins, minerals,
fiber and other nutrients.
Nuts and Seeds: Nuts and seeds are a good source of protein, which helps keep
you feeling fuller longer. The fat in nuts and seeds is monounsaturated fat, a
healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them
in large quantity.
Low-fat or No Fat dairy products: Cheese, yogurt and other dairy products are
good sources of calcium, protein, and other nutrients. Dairy products can be high in
fat, so choose the low-fat versions. Yogurt may have a lot of added sugar, so you
should consider light yogurt to limit your calorie intake.
Though snacks can contribute to a healthy diet, they can also be a source of
excess calories if not eaten in moderation. For example, a reasonable amount
of almonds (about 23 kernels or a handful) contains 164 calories. But if you eat
handful after handful until it totals a cup of almonds, the calorie count Jumps to
800-plus calories.

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So remember:
• Snacks are great!!
• Eat Several mini-meals per day
• Eat high fiber whole grain snacks
• Eat low calorie fruits and veggies
• Stick with the berry family
• Raspberries
• Strawberries
• Blueberries
• Blackberries
• Stick with Dark Green Veggies
• Broccoli
• Asparagus
• Spinach
• Dark Greens
• Green Beans
• Eating good quality nuts and seeds
• Almonds with skin on unsalted
• Eat in moderation
• Low fat dairy products are good
• Low fat cheeses
• No fat cheeses
• Unsweetened yogurts

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Chapter 29: Eat Healthy Dining Out
How to Eat Healthy and Lose Weight when Dining Out
Learn how to eat out and eat healthy, with some smart tips and techniques on
dining out and eating right. Pay attention to how your food is cooked. You can learn
a lot about a dish by knowing how it was cooked. Food items that are fried are
always going to be higher in calories, and should be avoided at all times.
Order foods that have been baked, steamed, broiled or roasted.
As an Fitness Chef, I always like to use lots of herbs, spices and citrus juices to
help bring out the flavor of any lean protein that I am cooking.
Lemon and limejuices as well as the zest from citrus fruits, really liven the flavors of
the foods you are about to consume.
And remember that Eating is about Enjoying!!!!
These are not Diet Plans... These are Healthy Eating Plans....
Use olive oil, garlic and fresh lemon juice over steamed spinach or asparagus.
Fresh lime juice and cilantro over Orange Roughy or Sockeye Salmon filet. And
when eating out, even though the description on the menu may tell you how a

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particular food is prepared, ask the server if you can have it a certain way. That
may take away a very fat laden sauce that may not fit into your healthy lifestyle.
Remember that eliminating 100 calories a day is equal
to losing over 10 pounds in one year................
One less sauce
One less extra portion
One less teaspoon or two or three of sugar
One less heavy starchy high carb item substituted with more
fresh veggies One less Soda
One less piece of refined white flour bread
If I have learned one thing in life. If you don’t ask you probably won’t get.
So Eat Healthy, Eat Smart, and Eat Fresh and Flavorful.

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Part 4 – My Exercise & Fitness Training Programs
Chapter 30: The Value of Fitness Training
Our bodies need physical exercise. Do you own a car but leave it in the garage
all the time? What’s the sense in that? A car is built to be driven. Our bodies are
machines, too, and they are designed to move.
When we sit at a computer all day, our bodies don’t move. We don’t inhale and
exhale as deeply, we don’t burn calories as much, and our machine just doesn’t
operate. It’s in a constant state of rest! It’s no wonder that when we fall asleep at
night we don’t sleep well and we don’t wake up refreshed!
Exercise can solve that. With exercise, you will naturally eat better, sleep better,
work more effectively, and feel healthier and happier.
Training is not just about shaping our bodies; it’s about giving our bodies the
exercise we need to function. Shaping our bodies is a nice bonus that comes
with our efforts.
In the upcoming chapters we’ll look at how you can integrate physical exercise
into your life. You WILL notice an improvement.

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Chapter 31: Exercise for You
Different people have different exercise needs. Not everyone is going to be able
to (or want to) walk into a gym, lie down on a bench, and start pumping iron.
Everyone has different goals, different interests, and different needs. What’s
more, someone with one body type may require more work on one aspect of their
body than someone with a different body type.
As well, your health before you work out will be a factor. People with heart or
lung conditions should consult a doctor before performing a lot of exercises.
As you read through the following chapters, be sure ask yourself the following
questions:
Will this workout support my fitness goals?
How can I fit this fitness & health program into my life?
Am I at a level where I can do this?
Are my goals going to encourage me to do this regularly?
Chapter 32: My Fitness Training Basics

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There are a number of things you need to consider before you begin any fitness
training program or workout regime.
Are all the pieces in place?
When you start training, your body will require more energy.
Are you feeding it properly? If you start training without also adjusting
your food and water intake at the same time, you’ll crash. Don’t let that happen.
Consider diet and fitness to go hand in hand.
An Understanding of Weight Training
Weight training is a common type of strength training for developing the strength
and size of skeletal muscles. It uses the force of gravity (in the form of weighted
bars, dumbbells or weight stacks) to oppose the force generated by muscle
through concentric or eccentric contraction. Weight training uses a variety of
specialized equipment to target specific muscle groups and types of movement.
Weight training differs from bodybuilding, weightlifting, power lifting and
strongman, which are sports rather than forms of exercise. Weight training,
however, is often part of the athlete's training regimen.
Weight training vs. Strength Training
Strength training is an inclusive term for all types of exercise devoted towards
increasing muscular strength and size (as opposed to muscular endurance,
associated with aerobic exercise, or flexibility, associated with stretching exercise
like yoga or pilates, though endurance and flexibility can improve as a byproduct
of training). Weight training is one type of strength training and the most
common, seen by all but specialists as synonymous with strength training. The
difference between weight training and other types of strength training is how the
opposition to muscular contraction is generated. Resistance training uses elastic
or hydraulic forces to oppose muscular contraction and isometric exercise uses
structural or intramuscular forces (e.g. doorways or the body's own muscles).

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Basic Fitness Training Principles
Strength training
The basic principles of weight training are essentially identical to those of
strength training, and involve a manipulation of the number of repetitions (reps),
sets, tempo, exercise types and weight moved to cause desired increases in
strength, endurance, size or shape. The specific combinations of reps, sets,
exercises and weight depends upon the aims of the individual performing the
exercise; sets with fewer reps can be performed with heavier weights, but have a
reduced impact on endurance.
In addition to the basic principles of strength training, a further consideration
added by weight training is the equipment used. Types of equipment include
barbells, dumbbells, pulleys and stacks in the form of weight machines or the
bodies own weight in the case of chin-ups and push-ups. Different types of
weights will give different types of resistance, and often the same absolute
weight can have different relative weights depending on the type of equipment
used. For example, lifting 10 kilograms using a dumbbell requires significantly
more force than moving 10 kilograms on a weight stack due to the use of pulleys.
Weight training also requires the use of 'good form', performing the movements
with the appropriate muscle group, and not transferring the weight to different
body parts in order to move greater weight (called 'cheating'). Failure to use good
form during a training set can result in injury or a failure to meet training goals -
since the desired muscle group is not challenged sufficiently, the threshold of
overload is never reached and the muscle does not gain in strength.
Weight training can be a very effective form of strength training because
exercises, weights, sets and reps can be precisely manipulated to challenge
individual muscle groups in a way found to be the most effective for the
individual. Other strength training exercises or equipment may lack the flexibility
and precision that weights offer, and often cannot be safely taken to the point of
momentary muscular failure.

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Types of Fitness Training Exercises
Isotonic and plyometric exercises
These terms combine the prefix "iso" (meaning "same") with "tonic" (strength)
and "plio" (more) with "metric" (distance). In "isotonic" exercises the force applied
to the muscle does not change (while the length of the muscle decreases or
increases) while in "plyometric" exercises the length of the muscle stretches and
contracts rapidly to increases the power output of a muscle.
Weight training is primarily an isotonic form of exercise, as the force produced by
the muscle to push or pull weighted objects should not change (though in
practice the force produced does decrease as muscles fatigue). Any object can
be used for weight training, but dumbbells, barbells and other specialized
equipment are normally used because they can be adjusted to specific weights
and are easily gripped. Many exercises are not strictly isotonic because the force
on the muscle varies as the joint moves through its range of motion. Movements
can become easier or harder depending on the angle of muscular force relative
to gravity - for example, a standard biceps curl becomes easier as the hand
approaches the shoulder as more of the load is taken by the structure of the
elbow. Certain machines such as the Nautilus involve special adaptations to
keep resistance constant irrespective of the joint angle.
Plyometric exercises exploits the stretch-shortening cycle of muscles to
enhance the myotatic (stretch) reflex. This involves rapid alternation of
lengthening and shortening of muscle fibers against resistance. The resistance
involved is often a weighted object such as a medicine ball, but can also be the
body itself as in jumping exercises. Plyometrics is used to develop explosive
speed, and focuses on maximal power instead of maximal strength by
compressing the force of muscular contraction into as short a period as possible,
and may be used to improve the effectiveness of a boxer's punch, or to increase
the vertical jumping ability of a basketball player.

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Isolation Exercises vs. Compound Exercises
The leg extension is an isolation exercise. An isolation exercise is one where
the movement is restricted to one joint and one muscle group. For example, the
leg extension is an isolation exercise for the quadriceps. Specialized types of
equipment are used to ensure that other muscle groups are only minimally
involved—they just help the individual maintain a stable posture—and movement
occurs only around the knee joint. Most isolation exercises involve machines
rather than dumbbells and barbells (free weights), though free weights can be
used when combined with special positions and joint bracing.
Compound exercises work several muscle groups at once, and include
movement around two or more joints. For example, in the leg press movement
occurs around the hip, knee and ankle joints. This exercise is primarily used to
develop the quadriceps, but it also involves the hamstrings, glutes and calves.
Compound exercises are generally similar to the ways that people naturally push,
pull and lift objects, whereas isolation exercises often feel a little unnatural.
Compound exercises generally involve dumbbells and barbells (free weights),
involving more muscles to stabilize the body and joints as well as move the
weight.
The leg press is a compound exercise. Each type of exercise has its uses.
Compound exercises build the basic strength that is needed to perform everyday
pushing, pulling and lifting activities. Isolation exercises are useful for "rounding
out" a routine, by directly exercising muscle groups that cannot be fully exercised
in the compound exercises.
The type of exercise performed also depends on the individual's goals. Those
who seek to increase their performance in sports would focus mostly on

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compound exercises, with isolation exercises being used to strengthen just those
muscles that are holding the athlete back. Similarly, a power lifter would focus on
the specific compound exercises that are performed at power lifting competitions.
However, those who seek to improve the look of their body without necessarily
maximizing their strength gains (including bodybuilders) would put more of an
emphasis on isolation exercises. Both types of athletes, however, generally make
use of both compound and isolation exercises.
Free weights vs. Weight Machines
Swiss balls allow a wider range of free weight exercises to be performed. They
are also known as exercise balls, fitness balls, gym balls, sports balls, therapy
balls or body balls. They are sometimes confused with medicine balls. Free
weights are dumbbells, barbells, and kettle bells. Unlike weight machines, they
do not constrain users to specific, fixed movements, and therefore require more
effort from the individual's stabilizer muscles. It is often argued that free weight
exercises are superior for precisely this reason.
As weight machines can go some way toward preventing poor form, they are
somewhat safer than free weights for novice trainees. Moreover, since users
need not concentrate so much on maintaining good form, they can focus more on
the effort they are putting into the exercise. However, most athletes, bodybuilders
and serious fitness enthusiasts prefer to use compound free weight exercises to
gain functional strength.
Some free weight exercises can be performed while sitting or lying on a Swiss
ball. This makes it more difficult to maintain good form, which helps to exercise
the deep torso muscles that are important for maintaining posture.
There are a number of weight machines that are commonly found in
neighborhood gyms. The Smith machine is a barbell that is constrained to move
only vertically upwards and downwards. The cable machine consists of two
weight stacks separated by 2.5 meters, with cables running through adjustable
pulleys (that can be fixed at any height) to various types of handles. There are

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also exercise-specific weight machines such as the leg press. A multi-gym
includes a variety of exercise-specific mechanisms in one apparatus.
One limitation of many free weight exercises and exercise machines is that the
muscle is working maximally against gravity during only a small portion of the lift.
Some exercise-specific machines feature an oval cam (first introduced by
Nautilus) which varies the resistance so that the resistance and the muscle force
required, remains constant throughout the full range of motion of the exercise.
Exercises for specific muscle groups
The back extension should be left to the end of the workout, because in other
exercises the lower back muscles are used to keep the back straight. This is not
possible if the muscles have already been exercised and exhausted. Weight
trainers commonly divide the body's individual muscles into ten major muscle
groups. These do not include the hip, neck and forearm muscles, which are
rarely trained in isolation. The large muscles of the lower body are normally
trained before the smaller muscles of the upper body, because these first
exercises require more physical and mental effort. The core muscles of the torso
are trained before the shoulder and arm muscles that assist them. Exercises
often alternate between "pushing" and "pulling" movements to allow their specific
supporting muscles time to recover.
Comparison to other types of strength training
The benefits of weight training overall are comparable to most other types of
strength training - increased muscle, tendon and ligament strength, bone density,

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flexibility, tone, metabolic rate and postural support. There are benefits and
limitations to weight training as compared to other types of strength training.
Weight training vs. Resistance Training
Resistance training involves the use of elastic or hydraulic resistance to
contraction rather than gravity. Weight training provides the majority of the
resistance at the beginning, initiation joint angle of the movement, when the
muscle must overcome the inertia of the weight's mass. After this point the
overall resistance alters depending on the angle of the joint. In comparison,
hydraulic resistance provides a fixed amount of resistance throughout the range
of motion, depending on the speed of the movement. Elastic resistance provides
the greatest resistance at the end of the motion, when the elastic element is
stretched to the greatest extent.
Weight Training vs. Isometric Training
Isometric exercise provides a fixed amount of resistance based on the force
output of the muscle. This strengthens the muscle at the specific joint angle at
which the isometric exercise occurs, with some lesser gains in strength also
occurring at proximal joint angles. In comparison, weight training strengthens the
muscle throughout the range of motion the joint is trained in, causing an increase
in physical strength from the initiating through to terminating joint angle.

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Weight training & Bodybuilding
Although weight training is similar to bodybuilding, they have different objectives.
Bodybuilders compete in bodybuilding competitions; they train to maximize their
muscular size and develop extremely low levels of body fat. In contrast, most
weight trainers train to improve their strength and anaerobic endurance while not
giving special attention to reducing body fat below normal. Weight trainers tend
to focus on compound exercises to build basic strength, whereas bodybuilders
often use isolation exercises to visually separate their muscles, and to improve
muscular symmetry.
However, the bodybuilding community has been the source of many of weight
training's principles, techniques, vocabulary, and customs. Weight training does
allow tremendous flexibility in exercises and weights which can allow
bodybuilders to target specific muscles and muscle groups, as well as attain
specific goals.
Chapter 33: My Top Fitness Training Tips for Success
Break away from the machines – Use dumbbells to engage both sides of your
body, and for a greater challenge, perform unilateral exercise movements
(alternating from one side to the other when lifting weights).
Take it to almost failure – It’s important to engage the muscles completely and
make sure that no matter whether you are completing 8 or 12 reps, the last 2-3
should be challenging and you should not be able to complete another 2-3 reps.

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If you can, then raise your amount of weight to engage those muscles. Make
sure to use a spotter if you’re lifting heavier weights.
Lunges and squats – The two best lower body exercises that can be performed
to engage the largest muscles in your body. Working your lower body will keep
you symmetrical in shape and also help you burn fat fast and change your
Body/Fat ratio by developing the largest muscles in your body to become your
Fat Burning Machines while your body is at rest.
Stay in the range – 8-12 reps is about the perfect rep range for most people
trying to improve their general fitness level. Too many reps will leave you with
NO good quality results and too little will make it very hard to train without a
spotter. Lift heavy for size and strength and keep changing your rep range to
keep your body guessing while developing strong fat burning muscles.
Take a break – Rest and Recovery are a crucial element in any successful
fitness-training program, and I recommend to my clients at least 24-48 hours rest
between resistance training sessions. I always recommend at least 48 hours for
your larger muscle groups, which would be your lower body leg workouts. I also
recommend taking a week off during your training programs to give your body a
break, and in most cases you will come back even stronger. Keep your body
fresh and strong, and you will get greater long-term fitness success.
Eat to train and train to eat – Your body is an engine, so feed it like one. You
cannot perform well at peak levels without fuel, especially if you are engaged in a
high intensity resistance-training workout. Eat a combination of good quality high
fiber carbohydrates in combination with a lean good quality protein before your
training sessions and always refuel again after you workout. You need to feed
the muscles you just broke down so they can get stronger again. Eat your meals

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as the old proverb says: Breakfast like a King, Lunch like a Citizen and Dinner as
the beggar on the corner.
Keep it fresh and challenging – Any training program that is maintained for
longer than 4-6 weeks will not be as effective in the long run. Always keep your
body guessing, challenged and fresh with new and innovative fitness training
programs. Your body should never be allowed to develop a rhythm using the
same training programs. You will ultimately get diminishing returns on your
training sessions. Always keep your body guessing for maximum long-term
fitness and health results.
Don’t limit yourself – Machines will typically provide only one range of motion
and will not help improve any muscle imbalances you may have. When you use
dumbbells, you have no choice but to engage both sides of your body when
lifting weights. Using free weights will really uncover any weakness you may
have on one side of your body, promote a more natural range of motion, support
imbalances of your muscle groups, and introduce you to tons of exercises that
can be performed with a low cost and home friendly training method. Also,
challenge all your muscles by using a Stability Ball. Stability Balls provide you
incredible flexibility in terms of cost, variety of exercises, and most importantly
the engagement of many, many stabilizer muscles that would never be worked
utilizing a fitness machine or even a bench.
Save it for the weights - There is nothing more challenging than a high intensity
resistance training session, and doing your cardio before your weights will not
provide you the energy you need to perform at a peak level needed to maximize
your weight training sessions. Complete your weight workout. Then if you want to
perform cardio on the same day as your resistance training, do it after the
weights. Your body will thank you for it. Build Muscle, and then Burn the Fat!!

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Take to new levels – Short High Intensity Fitness Training is the way to go. Your
body and mind will love you for it. Train with High Intensity in Short Bursts and
get maximum fat burn both when performing your resistance training and cardio
workouts. That is the only way I train my clients and it helps them fit their training
into their busy schedules so they can stay on track to turn the Flab to Fab in Only
15 Minutes a Day!!
You cannot live by cardio alone – Although cardio is an excellent Fat Burner,
especially if performed as a High Intensity Interval Training workout, you need to
realize that burning fat is only part of the equation. It is essential that any
Complete and Balanced Fitness Training Plan includes an effective and efficient
Resistance Training program to tone and build your muscle mass. By integrating
resistance workouts into your traditional cardio routines, you will build muscle
and burn fat both during your workouts and while you’re at rest.
You need to convert your body into a highly efficient Fat Burning Machine, and
helping change your body composition is the key to long-term fitness success.
Use this technique for maximum success
No one sits down behind the wheel of a car at 16 years old and is able to drive
like an expert. It takes training and experience. Before your start your fitness
training program, read this popular article I wrote that outlines some of the basics
you’ll want to consider before you begin:

My Flab to Fab Fitness & Health Plan Robert B. Adams
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Chapter 34: My Top Fat Burning Fitness Technique
Maximize Your Fitness and Health Programs
How do I Lose weight?
How do I Lose Fat and Gain Muscle?
How do I Get Maximum Results with Less Time in the Gym?
How do I Maximize my overall Fitness and Health program?
It's called H.I.I.T - High Intensity Interval Training!!
It’s typically not a good idea to perform cardio workouts if you are trying to get
muscle growth and put on size in your body. Cardio can have a tendency to
consume all the calories that are needed for your muscle growth.
But… And I mean But….. Everyone that trains with me both online and one on
one, knows that I always incorporate cardio into every fitness training program I
put together for my clients.
So why do I do that?
It’s called Interval Training!
Interval or H.I.I.T – High Intensity Interval Training
Short bursts of high intensity energy output at near maximum heart rate levels
followed by a recovery period has shown to help improve your performance with
weight training.

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High Intensity Interval Training is known also as anaerobic energy

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systems, which is improving your body’s ability to deliver fuel to your muscles and

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also increasing your capacity for heavy exercise.

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The other great thing about Interval training is that it protects your muscles.

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Visualize yourself in an all out sprint or pedaling on your bike at your near

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maximum capacity and speed, which forces your muscles to work very hard. This

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really almost duplicates heavy weight training, giving you the same

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growthhormone release that you find in a resistance-training workout.

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Furthermore, intervals make your body produce extra levels of a chemical called

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Glucagon, which causes you to burn calories directly from your FAT stores.

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So interval training protects your muscles and burns Fat to allow you to be able to

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train harder and more efficiently.

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What a great Concept… Workout less… Get Better Results….

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Plus… My clients tell me that Interval Training keeps you motivated longer and

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also helps keep your mind off how much time you have left in your training: That

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old mind game that is played when working out.

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High Intensity Interval & Resistance Training

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Just Minutes a Day for

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The Ultimate Fat Burning/Muscle Building Workouts

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For Improved Fitness & Overall Health!

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Cardio training-high/low intensity

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Short bursts of high intensity anaerobic exercise that pushes your heart rate to
85% - 90% MHR (Maximum Heart Rate).
These bursts of high intensity energy will last from
30 seconds – 1 minute in length followed by 90 seconds – 2 minutes of
moderate lower intensity exercise that allows your heart rate to get back down
to moderate BPM (Beats Per Minute) levels.
Example of 30 minute Cardio Workout:
5 minutes of Warm up to allow your core to get warm and muscles to get
flexible and ready for high intensity exercise
20 minutes of both High/Low intensity intervals
30 seconds- high intensity/high resistance
90 seconds- moderate intensity/lower resistance
Do this for 20 minutes or a total of 10- 30 second High intensity sets
5 minutes of moderate intensity for last 5 minutes to complete the 30
minute session.
Proper Heart Rate levels during high intensity should be:
85-90% of MHR (Maximum Heart Rate) Example:
30 year old person take: 220 - 30 (age) = 190 max. X 90% = 171 BPM
220 - 30 (age) = 190 max.
X 85% = 162 BPM
So your range for the High Intensity should be 162-171 BPM (beats per min.)
Proper Heart Rate levels for moderate intensity should be:
60-65% of MHR (Maximum Heart Rate) Example:
30 year old person take: 220 - 30 (age) = 190 max. X 65% = 124 BPM
220 - 30 (age) = 190 max.
X 60% = 114 BPM
So your range for the Recovery should be 114-124 BPM (beats per min.)

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Weight training-supersets/circuit training
Keep heart level up between sets to get the same anaerobic benefits that we are
receiving from our Cardio training. So in essence you will become a fat burning
machine even while doing your resistance training and at the same time focusing
on developing additional muscle growth to help support a higher BMR( Basal
Metabolic Rate) while at rest.
We want your body to become its on fat burning source even when not
exercising and that can be successfully accomplished with this type
of hi/low intensity training.
So here is an example of a resistance exercise plan using hi/low:
5 minute warm up- get muscles warm and flexible
Set 1- Large muscle groups- Chest and Back
Opposing muscle groups
Dumbbell chest press - 12 reps
Dumbbell chest fly - 12 reps
No rest
Bent over Dumbbell Row - 12 reps
Lower back hyperextensions- 12 reps
Rest 15- 30 seconds
Set 1-Large muscle groups- legs and Shoulders
Lower and upper body muscle groups
Exercise ball Dumbbell Squat - 12 reps
Standing lunges with Dumbbell – 10 reps
No rest
Ball dumbbell shoulder press – 12 reps
Standing dumbbell shrugs - 12 reps
Rest 15- 30 seconds
Repeat this same process for 1 more set of each group
Monitor heart rate as you did with your Cardio High/Low Intensity Training.

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Chapter 35: My Flab to Fab Fitness Training Plan

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The secret in developing the Perfect Personal Fitness Training Program begins
with the following My Flab to Fab Fitness Training Tips.
Focus on the Four Major Muscles Groups – Stay away from Isolation
Exercises. Burn fat and build muscle when working those Major Large Muscle
Groups more often.
Legs – Squat
Chest – Chest Press
Back – Bent Over Rows
Shoulders – Overhead Press
Perform Compound Exercises (Multi Joint movements) – Working multi-joints
at the same time provides maximum benefit to your muscles,
Legs – Lunge or Squat (Hip and Knee Joint)
Chest – Chest Press (Shoulder and Elbow Joint)
Back – Bent Over Row (Shoulder and Elbow Joint)
Shoulders – Overhead Press (Shoulder and Elbow Joint) Perform
Supersets – No Rest Between 2 Exercises. Working more than one muscle
with no break provides and efficient and effective workout.
Work opposing Muscle Groups
Chest then Back
Work alternating between Upper and Lower Body
Chest then Legs
Perform Circuit Training – No Rest through your entire workout. Circuit Set
Training turns your Fitness Training into High Intensity Resistance Training.
Train for maximum gain by performing all your exercises with no break.
Build your Fitness Training with Value and Flexibility in Mind
Deliver Great Fitness Value with Outstanding Fitness Benefits.

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Train with a quality Stability/Exercise ball.
Train with Dumbbells while at home or at the gym.
Train with Exercise Bands while traveling on the road for work or vacation.
This specially designed Flab to Fab Fitness Training Plan is for those
individuals with interest in gaining maximum results in the most efficient use of
your fitness training time. You will only need 15 minutes to perform this High
Intensity Training Plan that is guaranteed to take you from Flab to Fab in
Only 15 minutes a day.
Your goal will be to complete all of the My Flab to Fab Fitness Training
Workout routines in the course of the week and you should try to have at least
one day of rest in between each weight training session.
H.I.I.T (High Intensity Interval Training) - cardio, on days off from your weight
training. Each routine is designed in such a way as to train different body parts
on different days. This High Intensity and Short duration fitness training will
provide you the Perfect Fitness Solution for
Building Muscle, Burning Fat, Getting in Shape and going from Flab
to Fab in Just Minutes a Day.
Perform exercises with proper posture and good form - Never try to throw a
weight into position. Stand with your feet apart, a slight bend in the knees, keep

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your back straight and chest high. If you are lying on a bench or machine, always
keep your back straight and lower back supported and feet flat on the floor.
Utilize core strength during all exercise; it is the base of all your strength training
work.
Use variety - The body is very adaptive. Performing the same routine over and
over is not only boring, but your body will get used to the routine and your
muscles will quit responding. Change your exercises, the order in which you do
them, the number or sets and reps, or change the weights. In one workout you
may use weights, another you may use resistance bands, in another,
machines.
Make every workout different in some way.
My Flab to Fab in Fifteen Fitness Training Plan
5 Day Workout Routine M-W-F – High Intensity Interval Cardio Training T-
TH – High Intensity Circuit Weight Training

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These Cardio & Weight Training Workout Routines are designed to be
completed in 15 -20 minutes not including a 5 minute warm up to loosen and
create added flexibility in your muscles.
Complete a moderate paced 5 minute warm up on the Elliptical or other Cardio
machine you may select for both your Cardio and Weight Training Workouts.
Cardio Training Days – M-W-F -Complete an alternating High/Low Intensity
Cardio Workout that is 30 sec. of high output/resistance followed by 1 – 1 1/2
minutes of recovery period using moderate pace/resistance.
Your heart rate should get to 85-90% MHR and your recovery period should take
your heart rate back down to 60-65% of MHR. As you progress in your H.I.I.T.
Cardio Training you can increase the length of high output period to 45 sec to 1
minute in length. You will repeat these High/Low Alternating Outputs for a total
of 15-20 minutes, which would be a total of 8-10 Repetitions of alternating
intensity levels of cardio.
Review Chapter 34 to Learn More about How to Perform
H.I.I.T Cardio/Weight Training Workouts
Chest/Back Opposing Muscle Groups Beginner Workout
Routine – Tuesday Day 1
Complete this opposing Muscle Group workout as 2 fast paced circuits
with No break in between each of the 6 Chest/Back exercises.

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Breath out on the muscle contraction and Breath in as you move back to the
starting position of the exercise movement.
Use a smooth and steady motion throughout your range of motion and count to 4
seconds for the entire exercise movement.
Ball Dumbbell Chest Press
Chest Exercise # 1
Primary Muscle Groups Worked: Chest, abs, thighs.
Muscle Groups Worked in This Exercise: Anterior Deltoids, Pectoralis Major,
Rectus Abdominus, Quadriceps
Preparation: Lie with your upper back, neck and head supported by the ball.
Grasp a dumbbell in each hand and bend your elbows at 90 degrees.
Breathing: Exhale when pressing hands up, inhale as you return them
to start position.
Execution: As you press your hands towards the ceiling, exhale.
Inhale as you bring your hands back down to starting position.
Comments: This one tones your back, your abdomen and your thighs.
Remember to keep those hips lifted throughout.

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Ball Dumbbell Lat Row
Back Exercise # 2
Primary Muscle Groups Worked: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and
Trapezius
Preparation: Begin in a standing position with the band under your left
foot. Grasp the dumbbell with your right hand. Place your left palm on top
of the ball with your left leg right beside the ball.
Breathing: Exhale to raise your elbow, inhale to lower.
Execution: Now, take a big step back with your right leg and bed
forward about 45 degrees. Tighten your abs and extend your right arm
toward the floor. Exhale and raise your right elbows up towards the
ceiling (pull the weeds). Inhale and lower. Repeat on other side.
Comments: This one simulates "pulling weeds" in the garden. It will
really firm up that upper back area and for women particularly targets that
bunch of flesh right under your bra strap!

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Ball Dumbbell Pullover
Chest Exercise # 3
Primary Muscle Groups Worked: Chest - Pectoralis Major
Muscle Groups Worked in This Exercise: Latissimus Dorsi, Teres
Major, Triceps, Long Head, Deltoid, Posterior, Pectoralis Minor,
Rhomboids and Levator Scapulae
Preparation: Sit in an upright position on a stability ball with feet flat on
floor while holding a single dumbbell in both hands. Walk feet forward
allowing the stability ball to roll underneath of your body until it is positioned
on the middle to upper part of your back region. Rest head on stability ball.
Raise your hips to create a straight surface parallel to the floor. Place
Dumbbell on chest with handle perpendicular to your chest.
Breathing: Inhale and lower the dumbbell and exhale as you start the
move upward to the starting position.
Execution: Extend your elbows and raise the dumbbell even with your
eyeline. With your elbows slightly bent, lower the dumbbell back even to
slightly below your head level. Return to the starting position. Keep both feet
flat on the floor at all times and keep your lower back in a neutral position.
Do not lock out your elbows or arch your back which may cause injury.

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Ball Band Upright Row
Back Exercise # 4
Primary Muscle Group: Upper back and shoulders
Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle
parts, Trapezius, Superior, middle and inferior parts
Preparation: Sit on the ball with knees bent and feet on the floor. Now, walk your
feet forward while sliding down the ball until your lower back rests against the
ball. Your thighs should be parallel to the floor. Place the band under your feet
and grasp with both hands.
Breathing: Exhale as you raise your elbows and inhale as you lower to starting
position.
Execution: Raise your elbows towards the ceiling, keeping your hands near your
chin. Performing this exercise in the incline position forces your core muscles to
engage to keep you balanced. Inhale and lower to start.
Comments: Not only will you use your abdominals, but your legs will also gain
strength from this exercise.

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Ball Incline Dumbbell Press
Chest Exercise # 5
Primary Muscle Group: Chest - Pectoralis Major, Sternal
Muscle Groups Worked in This Exercise: Chest - Pectoralis, Clavicular,
Shoulders -Deltoid Anterior, Biceps Brachii, Short Head
Preparation: Sit in upright position on a stability ball with feet flat on floor. Walk
feet forward allowing stability ball to roll underneath body until it is positioned
on mid to upper back region (you may rest head on stability ball). Position hips
so that your body is at a 45 degree angle to the floor.
Breathing: Inhale on the movement outward and exhale as you reach maximum
contraction on chest muscles.
Execution: Maintaining stability, bring DB's to shoulders and press up
positioning DB's above the chest with. Lower the DB's with hands aligned with
the nipple-line. Let your upper arm go parallel to slightly past parallel to the
ground before returning to the start position. Remember to keep both feet flat
on the floor at all times and keep the lower back in a neutral position.

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Ball Back Extension
Back Exercise # 6
Primary Muscle Groups Worked: Lower Back
Muscle groups worked in this exercise: Gluteus Maximus, Semitendinosus,
Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.
Preparation: Kneel on the floor and bring the ball up close to you. Lie
forward on the ball with your abdomen right on top of the ball. Interlace your
fingers behind your head and place your elbows out at the sides.
Breathing: Exhale as you lift, inhale as you return to start.
Execution: Lift your upper torso towards the ceiling until your spine is
parallel to the floor. Inhale and return to start position.
Comments: If you're not quite ready to go for the more advanced
exercises, this is a great one for you!

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My Flab to Fab in Fifteen Fitness Training Legs/Shoulders –
Lower/Upper Workout Beginner Workout Routine – Thursday
Day 2
Complete this Lower/Upper Muscle Group workout as 2 fast paced circuits
with No break in between each of the 6 Legs/Shoulder exercises.
Breath out on the muscle contraction and Breath in as you move back to the
starting position of the exercise movement.
Use a smooth and steady motion throughout your range of motion and count to 4
seconds for the entire exercise movement.

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Dumbbell Sumo Squat
Leg Exercise # 1
Primary Muscle Group: Glutes, Quadriceps
Muscle Groups Worked in This Exercise: Glutes and Quadriceps
Preparation: Start by holding a dumbbell in each hand between your legs. You
may also hold just one dumbbell with two hands as well. Your feet should be
wider than shoulder width and your toes pointed slightly outward at a 45 degree
angle.
Breathing: Breath out as you lower the weights down to the floor and breath
back in as you move back to the starting position.
Execution: Proceed to squat down until the dumbbells almost touch the floor.
Your hips should drop back and down while your knees stay directly above
your feet. Repeat for the required number of repetitions.

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Ball Dumbbell Overhead Press
Shoulder Exercise # 2
Primary Muscle Group: Upper back and shoulders
Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle
parts, Trapezius, Superior, middle and inferior parts
Preparation: Sit on the ball. Grasp the dumbbells and bend your elbows so
that your hands are in front of your shoulders with your palms facing forward.
Breathing: Exhale to raise your arms; inhale to lower them to start.
Execution: Grasping the dumbbells, raise your hands above your head.
Remember to keep your shoulders relaxed and down.
Inhale and lower back to start and repeat for all reps.
Comments: This is a great exercise to get that strong upper body that you're
looking for. It's also a great core muscle strengthener.

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Dumbbell Lunge Walking
Leg Exercise # 3
Primary Muscle Group: Quadriceps
Muscle Groups Worked in This Exercise: Hamstrings, Buttocks (Gluteus
Maximus), Inner Thighs (Adductors), Hip Flexors, and Calves (gastrocnemius
soleus)
Preparation: Stand straight with a dumbbell in each hand next to your hips
with your feet about shoulder width apart and your toes pointed forward. Make
sure you keep your head up and your back straight. Tighten your abdominal
muscles to help protect your back.
Breathing: Inhale as you begin your step forward and exhale as you reach the
maximum load on your body.
Execution: Take a large step forward with your right leg. Slowly bend your knees
until your right thigh is parallel with the floor. Both knees should be bent at 90
degree angles and your right knee should not pass the front of your right foot.
Slowly lift your back leg in and lunge forward with your back leg. Then continue
alternating legs as you travel forward with the Dumbbells comfortably remaining
at your sides through the entire exercise movement.
Comments: This is a great lower body exercise that strengthens your legs and
helps improve your balance, which help support activities like tennis or squash.
Always avoid this exercise if you have any knee related problems

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Ball Prone Reverse Fly

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Primary Muscle Group: Shoulders - Deltoid, Posterior
Muscle Groups Worked in This Exercise: Infraspinatus, Teres Minor, Deltoid
Lateral, Trapezius, Middle, Trapezius, Lower, Rhomboids
Preparation: Lie face down with chest supported by a stability ball. Feet should
be wider than shoulder width apart for stability. Hold Dumbbells in each hand
with neutral grip (palms facing each other) and rest Dumbbells on floor directly
under shoulders. With elbows slightly bent and facing the ceiling, raise
Dumbbells to shoulder level and squeeze shoulder blades together at top of
movement. Return to start position
Breathing: Inhale on the way up and then exhale at top of exercise movement
Execution: Hold Dumbbells in each hand with neutral grip (palms facing each
other) and rest Dumbbells on floor directly under shoulders. With elbows
slightly bent and facing the ceiling, raise Dumbbells to shoulder level and
squeeze shoulder blades together at top of movement. Return to start position
Comments: This exercise helps build strong Shoulders
Ball Wall Squat
Leg Exercise # 5

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Primary Muscle Group: Quadriceps femoris, Gluteus
Muscle Groups Worked in This Exercise: Thigh Flexors
Preparation: Place a ball between your back and the wall and inch your feet
away from the wall and let your body weight lean into the ball. Your feet should
be about 1 to 1 ½ feet in front of your hips. Go ahead and cross your arms in
front of your chest.
Breathing: Inhale when sliding your back (and the ball) down the wall; exhale
when rising to standing position.
Execution: Maintaining a constant pressure with your back on the ball, roll it
down the wall, while bending your knees until they reach 90 degrees. Pause,
exhale and return to standing position.
Comments: This is easier on your knees than a conventional squat, but because
you are performing this on the ball, you work hard to stay properly balanced.
Remember….form is what it's all about! And don't forget, you're too close to the
wall if your knees go past your toes! Just inch out a little farther and try again.
Dumbbell Upright Row

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Primary Muscle Group: Deltoid, Lateral (Shoulder - sides)
Muscle Groups Worked in This Exercise: Deltoid, Anterior (Shoulder - front)
Supraspinatus (Rotary Cuff), Brachialis (Lower Biceps) Brachioradialis,
(Forearm)Biceps Brachii (Biceps), Trapezius, Middle (Upper Traps), Trapezius,
Lower (Lower Traps), Serratus Anterior, Inferior Digitations Infraspinatus (Rotary
Cuff), Teres Minor (Rotary Cuff)
Breathing: Inhale as you pull the dumbbells upward and exhale as you reach the
top of the exercise movement.
Execution: Stand with knees slightly bent and feet no more than shoulder width
apart. Keep back straight, bend slightly forward from the hips. Slightly squeeze
together (retract) shoulder blades. Hold dumbbells in front of body. In a controlled
motion, lift weight up drawing dumbbells toward shoulders. While maintaining the
controlled motion, return to starting position. Do not allow muscles to relax before
next repetition.

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Hire a personal trainer or fitness coach - It is proven that having a motivating
and positive support system will help you stay with your goals long term. How
many times have you started and exercise program and stopped? Remember
those New Year’s Resolutions? How many have you kept? Was losing weight
or eating healthier part of those resolutions that are now on a shelf collecting
dust? Do you have multiple pieces of exercise equipment that you bought on an
infomercial late at night that you now hang your clothes on collecting dust? Get
motivated and use a Fitness Coach or Personal Trainer to help support you in
your life long mission to Permanent Weight Loss and Better overall Fitness and
Health.

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Chapter 36: Common Fitness Training Mistakes
In working with our existing fitness members at
www.MyHomePersonalTrainer.com,
We have learned some of the most common but correctable mistakes a lot
of men and women make in trying to support their long term Fitness &
health goals.
Top 10 Common Fitness Training Mistakes
Too much machine work – A lot of women and men train using too often just
their preferred machines, which limits their range of motion and does not work
their muscles in an efficient and effective manner. Ultimately this can limit the
engagement of small stabilizer muscles that give you maximum benefit
throughout your fitness-training program.
Not lifting enough weight – A lot of women do not lift enough weights to
engage their muscles for long-term muscle growth.
Working only half of your body – A lot of men focus too much on just their
upper body and end up mainly training their chest and arms, thus making their
body parts look very unbalanced and disproportionate to each other.
Too many reps – A lot of women do too many reps per set, once again not
allowing their muscles the opportunity to grow and develop so that they can
change their muscle/fat body composition.
Overtraining – The benefits of resistance training, unlike cardiovascular work,
come after the training is over. Sometimes people think more is better and in
resistance training that is not always the case.

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Not fueling their bodies for training – Both before and after training. Your body
is an engine that must be fed with high octane, good quality fuel to maximize
your fitness results. Starving yourself before or after a fitness-training workout
limits your capacity to perform at peak levels.
Training the same way – Any fitness training program that is more than 4-6
weeks will not only get stale for you, but will provide you diminishing long term
fitness results.
Cardio before weights – Wearing yourself down prior to your resistance-training
workout with cardio can only reduce your opportunity to get the best possible
training session.
Steady as she goes – A big mistake is keeping your fitness-training pace always
in moderate mode. Incorporating High Intensity Training is the way to keep it
fresh, fast, and effective.
Cardio, cardio and more cardio – Burning fat is a great thing, but burning
muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if
you over indulge.
Part 5 – Rest & Balance
Chapter 37: Why Rest?

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We lead busy lives and they are filled with demands and stress. Whether we’re
fighting traffic or fighting with our kids, it’s easy to get stressed by the things
that go on around us.
Some stress is healthy. Too much stress is unhealthy. Unfortunately, the
demands on us to pay our bills, keep up with the Joneses, provide for our kids,
and save for retirement mean stress, stress, and more stress!!!
When we get stressed, we get short tempered, our heart rate goes up, our
defenses go up, and our resistance to infection and disease go down.
A number of things help us manage that stress, including eating right, getting
plenty of exercise, and – of course – getting adequate rest. Not only does it help
our stress level, it keeps our mind functioning. Studies have shown that not
enough rest has the equivalent affect on our ability to think as alcohol. Someone
who goes without sleep one night has the same kind of focus and reaction time
while driving as someone who has consumed too much alcohol.
Not getting enough rest means increased stress, reduced ability to think and
react. These things alone should make you want to get the right amount of sleep
each night!
How much rest is the right amount? Although we periodically hear of someone
who is able to go with only 2 or 3 hours of sleep each night, it’s usually someone
incredibly wealthy and famous and brilliant and beautiful.

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Then there are the rest of us!
Going without sleep is hard on our body and our mind. It’s similar to a
computer: A computer can operate 24 hours day but there are functions it does
when it boots up and shuts down that clean it up and ensure it runs better when
it is running.
Our bodies are the same way; they need to rest in order to shut down and
reboot. Our bodies need 8 hours of sleep each night in order to give us sufficient
time to recharge our batteries.
Do you get that much? Few people do. In fact, many people live on 4 – 6 hours
of sleep a night and then try to “catch up” on the weekends. Unfortunately, sleep
is not like going to the bank: you can’t make deposits and withdrawals and hope
to balance the books at the end of the month. Sure, when you’re tired, you tend
to want to “catch up” but otherwise, you can’t build up a sleep account to cash in
later. You need to sleep 8 hours each night.
I recognize that seems to be nearly impossible for many people. They claim
that they have too much to do to sleep 8 hours a night.
Consider this, though: When you’re rested, you actually get more done. That’s
why efficiency experts suggest that you take breaks through the day. It’s because
you get more done by (for example) working at something for 50 minutes and
taking a 10 minute break than you would by trying to work at it for an entire hour
at one sitting! That’s because our minds work better with rest.
I’ve been using the terms “rest” and “sleep” here interchangeably so I should
make a clarification:

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Our bodies need both.
Our bodies need to sleep 8 hours at one time through the night. During the day,
we need to rest (and even to have a quick 15 minute nap in the afternoon).
This seems like a lot to most people but remember that you wouldn’t consider
running your car for 24 hours a day without expecting it to overheat… and yet,
many people run their bodies for decades this way and are surprised when
they overheat!
Chapter 38: Sleep
How do you get the best sleep of your life? It doesn’t start when you climb into
bed, but rather several hours before. Follow these simple steps:
1. Plan to go to bed at the same time each night and make sure that you’re
getting to bed in enough time to fall asleep and get 8 hours of sleep.

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2. Don’t eat a heavy meal right before bed and avoid caffeine 6 hours before
bed.
3. Keep the same nighttime routine: For example, brush your teeth, put on
your sleepwear, and wash your face. Take your time and savor the few
minutes you have to yourself. While you’re doing this, breathe deeply and
slowly in and out during your entire routine. The goal is to get plenty of
oxygen through your body.
4. Drink a cup of something warm, like tea, in your living room. Don’t watch
television or read anything too heavy; just a light novel that’s interesting
but doesn’t stimulate your imagination.
5. Go to bed. Don’t cover yourself with too many covers. Our body
temperature needs to drop slightly before we can fall asleep (which is
why you drank something warm just before bed to raise your
temperature).
6. Turn your clock away from you so you can’t watch the time… clock
watching is a major cause of insomnia as people get stressed out
watching the minutes tick by.
7. Close your eyes and count down from 100 very, very slowly.
8. Have a great night’s sleep!
You will find that if you eat a balanced meal, drink 8 glasses of water a day,
and exercise, you will wake up from 8 hours of sleep and feel fantastic… like
you’ve had the best sleep of your life.
Then, as you go through your day, you’ll discover that you can handle stressful
situations much more easily and your attitude will be better.
Sleep – as well as all of the other puzzle pieces – makes for a better life for
you!

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Persistence! - Violate this step and you'll never achieve permanent results. We
recently concluded conducted a 10-year study that proves that persistence is the
single most important aspect of any diet or exercise program. The study followed
a group of people (group #1) who exercised and dieted very strictly, but
sporadically and compared those results to a group of people (group #2) who
exercised mildly and followed a very basic diet, but this group never varied from
their routine. Even though group #2 exercised and dieted far less (but did so
persistently) they got 68% better results than those who exercised and dieted
VERY STRICTLY but only occasionally.
Conclusion
Fitness is not something you can simply do once and you’re finished. It’s an
exciting, enriching, and rewarding lifestyle that will truly improve your life!
Making the necessary changes to go from Flab to Fab can be tough… but
once you’ve started, you’ll easily see the Results!
A FREE membership at www.myhomepersonaltrainer.com is a great way to
get you started on the path to fitness and health success. It’s like having a home
personal trainer right there to help you make all the right decisions, to give you
encouragement to press on, and to give you guidance every step of the way.

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You’ll have all the resources you need to succeed at
And if you want to exercise, you need the perfect equipment to support your
fitness success.
You will find it all at:
www.efitnessmall.com
The Fitness Equipment Superstore
They’ll help you find just the right mix of exercise bands, fitness balls, weight
lifting gloves and so much more to have a perfectly customized workout
experience that is designed just for you!
I have seen so many people succeed… and I want to see you succeed, too.
I know you can do it!
Together, let’s
Build muscle, Burn fat, Lose weight and Create a New Body with
My Flab to Fab Fitness & Health Plan
Appendix 1: Attitude
Nothing kills a great plan like a bad attitude. If you have any doubts about
implementing a workout or being unhappy, you’re just setting yourself up for
failure.
However, if you keep an “I can do it” attitude, you will have a much better chance
at reaching your goals, which means you’ll have a much better chance at building
muscle, burning fat, and losing weight!
On the next page is a poster. Print it off and post it. Look at it daily and use it to
remind you to maintain that “I can do it” attitude.

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Don’t Give it All Back while Away - That vacation you’ve been planning or the
business trip you can’t get out of can sometimes have a negative effect on diet
and your fitness routine. In fact, sometimes it takes several days or a week to get
back into the normal routine and feel like your self again. Although you're away
from home and it's more difficult to follow your normal routine, you still shouldn't
go all out and blow all the progress you've made. Try to get a little exercise
everyday and limit the high fat and high calorie foods.
Read Labels Carefully – Don’t be fooled by advertising, claiming high in whole
grains or FAT FREE. Get into a good habit of reading labels on the foods you
are ready to buy. While they may have messages such as Low Fat or
Reduced Calorie written all over them, when you read the ingredient statement
and label more closely, you may be Un-pleasantly surprised. Look for hidden
sugars, preservatives, and saturated “bad” fats.
Sugar, Sugar, Sugar - Often people think by drinking fruit juices or eating low fat
fruit made snacks, that they are cutting out or eliminating sugar in their diets.
The facts are that some fruit juices have more sugar than a soda. Reduction of
sugar is important for good quality health and weight management. Always
check out the sugar content of anything you put in your mouth; even if you think it
might be healthy for you.
Blueberries, Raspberries and Strawberries – Do you love your berries?
Awesome, because your favorite berries are actually good for your healthy
balanced meal plan. They contain plan nutrients called anthocyanidins. These
are incredible antioxidants and some have high levels of resveratrol, which helps
fight heart disease and cancer. The next time you want something sweet, juicy
and good for you; reach for blueberries, raspberries or strawberries and Eat Guilt
Free!

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Flax Seed Fitness – A great way to maintain a healthy cardiovascular system is
by adding flaxseed to your healthy meal plan. Flaxseed contains what is called
alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure.
They have a benefit of helping with digestion; just make sure the flaxseed is
crushed for easier consumption and absorption.
Appendix 2: Super Charge your Metabolism
10 Free Fitness Training Tips that will Guarantee You
Long Term Fitness and Health Success.
Build A Better Body Today!
1. Cardio in Combination with Strength Training- If you need to combine
your cardio with Strength training then do your Cardio AFTER your Weight
Training workout. You need that extra energy for the Hi Intensity Strength
training and you also want to pump blood into your muscles after you have just
broken them down from a heavy resistance-training program... So Pump it up
first then do your Cardio.
2. Exercise in the Morning - A Recent Study showed that after one year,
75% of the morning exercisers stayed with their fitness and health program.
Compared to only 25% of those that worked out in the evening, exercising early
gets you moving and energized as well not allowing yourself to find 1,000
excuses at the end of the day on why you can’t work out... I am TOO Tired...
I am TOO Busy... I am TOO far from the gym... You know!!!!

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3. Exercise at Home - A Recent study by the University of Florida in
Gainesville found that those that worked out at home lost more weight than those
that trained at a gym. Reason - You are less likely to skip workouts when you do
not have to travel to a place to workout..... NO EXCUSES when the gym is at
home.
4. Exercise Outdoors - Anything you do outside brings the elements into
play. Wind, hills, and other variables... Plus changing scenery helps keep the
boredom out of the workout... No FUN staring at the wall.... If you do train inside,
I recommend changing machines often as well as your program settings to keep
things FRESH...
5. Treadmill vs. Stationary Bike - Stick with the Treadmill... Weight Bearing
machines always expend more energy than if you were sitting down... So stand
tall and burn more calories.....
6. Interval vs. Long Steady Cardio - Periodic bursts of Hi Intensity training
followed by moderate recovery is the Answer!!!! You will burn 1 ½ times the
calories during the same duration if you had done long and steady cardio. In
addition, you will even burn 75-125 additional calories after the workout. Also
keep in mind that long and steady helps enhance your metabolism... My
recommendation is to do Intervals 75% of the time and mix it up with another
25% of Long and Steady to help mix it up and reduce your chance of injury by
over training.
7. One Set or Three? - One set does NOT Get it done... I always
recommend when first starting out to do One set, but after an adjustment period
of learning proper form and technique, you need to rev it up by doing at least 2-3
sets of each exercise. A Study published by the Journal of Strength and

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Conditioning Research found that experienced exercisers who did multiple sets
gained significantly more strength than those that just did one set.
Three is better than one.
8. Pre-Stretch or Post Workout? - The Journal of Strength and
Conditioning Research states that Stretching may temporarily shut down nerve
signals, which slow reaction time and reduces strength. Other studies have
shown that stretching pre workout does not reduce injury risk. The best time to
stretch is during your weight-training workout. Begin all routines with a 5 minute
warm up to warm your muscles and get them flexible. It will increase blood flow
and make your muscles more responsive. So we recommend stretching in
between sets or after your workouts.
9. Free-weight or Machines? - Free weights are the way to go. They will
make you stronger, because they place more demand on your muscles, since
you have to stabilize and balance your body. If you are a novice it might be good
without the help of a trainer, to start out using machines, but the way to go for the
best long term results for both strength and body toning, is to use dumbbells,
barbells, and perform those exercises using a stability ball, standing or last but
not least on a bench.
10. Coffee or Carbs? - Carbs are the best... You body is just like your car, in
that it needs good quality fuel to run well. When you are training, you are revving
your engine and your body needs fuel to keep it going. Caffeine does trigger your
muscles to use fat as energy, but Caffeine has so many side effects like
headaches, rapid heartbeat and shakiness. As well as some people have
problems with Acid reflux disease that does not bode well with caffeine in your
system. Eat good quality carbs before your workout for energy and make sure
you refuel after you train as well.

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Appendix 3: Making Healthy Living Fun
Healthy living should be fun… not a lot of work! Here are some ideas to make it a
little more fun:
Reward the achievement of goals with a prize… but make sure it’s a
prize that doesn’t negate all the work you did! Make it a prize that
helps to promote healthy living. For example, when you lose the
weight you want, avoid the common reward of gorging on chocolate
and instead treat yourself to a sexy new dress!
Although we don’t want other people to see us when we are working
out and (maybe) not feeling so good about yourselves, having
someone along is going to mean mutual encouragement. Find a
friend who has similar goals and get fit together.
Change up your workout routine for a little variety and spice.

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Appendix 4: Are You Stuck Losing Weight?
How does the average person break their Weight Loss Plateaus? You exercise
regularly. You watch what you eat. And, still you can't seem to lose those last few
extra pounds. Is it hopeless? Is there no solution to the weight plateau problem?
Don't get discouraged. I, too, have found myself in this predicament in the past.
And, it is possible to overcome. But, there are a few things that need to be
considered.
First of all, are you constantly stepping on your scales to see if you've lost any
more weight? If so, STOP! Avoid weighing yourself too frequently, or you may
find yourself feeling a bit despondent. Even if you lose several pounds rather
quickly in the beginning of your weight-loss program, the closer you get to
achieve your weight-loss goal, the slower the weight tends to fall off. This is
partly due to the fact that your body likely hasn't as much fat to lose! It now has
more lean tissue.
Also, as you work out, the muscles in your body become more developed. And,
as most of us know, muscle weighs more than fat! Then, there are days when
you simply retain fluids and weigh a pound or two more than you did the day
before! Let's face it! The scales can be deceptive. I try my best to stay away from
them!

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A better way to judge whether you're slimming down is by monitoring the way
your clothes fit. If a pair of pants fits looser now than it did a couple weeks ago,
then, chances are that you're making progress towards your goal! Something
else to consider, too, is whether your weight-loss goal is reasonable for your
body type. Are you trying to lose more weight than your body can afford to lose?
Secondly, keep track of what you eat, and be sure to exercise. To lose weight,
you need to burn more calories than you consume! In fact, to lose just one pound
of fat, you need to burn approximately 3,500 calories! This generally takes from 3
days to one week. You may try to control your weight by merely controlling your
food intake. Ideally, however, you should both watch what you consume and burn
calories through exercise, if you really want to drop those last few pounds.
By tracking what you eat, you may discover that you're actually consuming a
great deal more calories than you had imagined. Stay away from those potato
chips and soft drinks! But don't starve yourself, either! If you eat too few calories,
your body will try to protect itself by slowing down its metabolism and hanging
onto its fat for survival.
If you continue to exercise regularly and maintain a healthy diet, but those last
few pounds still won't fall off, perhaps, you need to give your metabolism a little
boost by increasing the amount of exercise you get or by increasing the intensity
of your workouts. If you usually walk for 30 minutes, why not try to add another
15 minutes to your walks? Or, instead of walking, how about giving jogging a
chance?
Add weight training to your workouts, as well, if you haven't already done so.
Lifting weights helps build muscle mass, which, in turn, burns more calories than
does fat. Sometimes, simply by changing up your exercise routine a bit, the
weight-loss will start again.

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If you seem to be stuck on a weight-loss plateau, don't give up hope!
Just remember:
Avoid weighing yourself everyday! Once a week, or even less, is
often enough!
Pay attention to your diet! Eat healthy, balanced meals. Avoid too
much fat and too many calories. Don't under-eat!
Drink plenty of water! Water helps speed up the metabolism.
Additionally, if you drink a glass before each meal, it will help to
decrease your appetite, and encourage you to eat less.
Get plenty of exercise. If necessary, increase the length of your
workouts and/or the intensity of your workouts. Vary the types of
exercise you incorporate into your workouts, as well.

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Appendix 5: Inspire Myself to Fitness & Health
After that initial excitement and determination wears off, it's hard for most people
to continue going to the gym, eating right, or both because things start to get in
the way and that couch looks more and more enticing, as does that fatty dessert.
Here are a few ways for you to stay motivated about your diet and exercise
programs.
Get a workout/diet partner
It's always easier to do things with a friend. When it come to dieting and
working out, you won't feel like you're in it alone. The two of you can go out to
eat together and not feel bad about having to order healthy foods. You'll be
able to check up on each other and make sure that you are both staying on the
diet and you can motivate each other to exercise on a regular schedule. There
will certainly be days when the last thing you want to do is go for a jog and that
will be true for your friend as well, and it's on these days that the workout
partner is key because they will help convince you to get up and do it. Plus a
little friendly competition never hurts.
Think positively
Positive reinforcement plays a huge role in someone's willingness and desire to
continue doing an activity, or to do it again. Reward yourself for staying on your
diet, especially if you've just fought an epic internal battle over McDonald's
French fries and chicken mc nuggets vs. a turkey sandwich, and you chose the

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turkey sandwich. Positive thinking works for exercise as well. After your workouts
concentrate on how good you feel for having completed your goals and how
great your body feels after expending some energy and gaining strength. If you
are negative after your workouts and only think about how horrible the entire
experience was, you'll have a much tougher time returning to the gym or the
walking path.
If possible, vary your workout and your diet routines
If there are exercises that you absolutely hate to do, don't do them. Find another
exercise that works the same muscle group or produces the same cardiovascular
output. You won't dread working out and you'll be much more likely to continue
your program. Although diets can be a little trickier, especially if they give you a
menu of what to eat, varying your diet can make a difference as well. If you're
always eating the same things you will no doubt get sick of them. Still eat
healthy, but try new and different foods on a regular basis.
Look in the mirror
Check yourself out a little bit. If you aren't happy with what you see, then it might
help remind you to stay with your diet and exercise program. If you do like what
you see you'll be proud of all the hard work you've put in and be reminded of
what exactly it is that you have been working for. Just don't let anyone walk in on
your muscle flexing or stomach admiring!
Practice exercises you enjoy and choose diet you can stick to
This goes along with not forcing yourself to do exercises that you hate. Find a
few workouts that you like, or can at least tolerate, and mix them up. This can
include outdoor activities like rollerblading, biking, hiking; find an activity you
enjoy doing regularly. Similarly, if you choose a diet program that has you eating
foods you despise, you will not stay with it. There are a variety of diets available,
so find one that allows you to eat the things you like, otherwise you'll be doomed
from the start.
During exercise, listen to your favorite music

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Listening to music can make the time pass by much faster and can help motivate
you to finish the exercise you are struggling through. Everyone has different
musical tastes, but up-beat music that pumps you up is usually the best choice.
Don't be afraid to vary your music as well; you don't want every workout to be the
same.
Remember: Your health is important
Many people diet simply to look better and skinnier. There's nothing wrong with
looking good and losing weight as your primary reasons for dieting and
exercising, but realize as well that you will be healthier and stronger. Working out
and eating right increases your life expectancy and improves your quality of life.
You'll have more energy and be able to do so much more. Being healthy will
make a profound difference on anyone's life, and that should be motivation
enough to start your diet and get going on that exercise program—and to keep it
up indefinitely.

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Bonus Resources: Fitness & Health Tools
FREE Online Fitness and Weight Loss Tools
FREE Fitness And Weight Loss Tools
Find your ideal heart rate zone
Assess your cardiovascular fitness
Select an activity, Calculate your "pace"
Find out how many calories you have burned.

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Flexibility Measurements
Cardio Testing Body Composition - Body Fat % Strength Testing
Free Fitness Analysis Tools
Get a Pulse on Your Current Fitness and Health Levels
Find Your Fitness Training Zone
Find Your Maximum Heart Rate and Calculate Your Perfect
Fitness Training Zone
Free Fitness Profile Tools

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Get A FREE My Fresh Balance Diet Plan!!
Sign Up for a Fit Pro Trainer Membership and Receive
A FREE Fresh Balance Diet Plan
Built with Chef Created Whole Food Recipes that are designed
with Complete and Balanced Nutrition.
Bonus Resources: Fitness, Nutrition & Health Links
Fitness Training Resource Links
PowerBlock Dumbbells – World’s Best Dumbbell
Well first, as a Certified Personal Trainer and Fitness Coach, I am always looking
for the best available fitness equipment options for my personal training clients.
PowerBlock Dumbbells are first of all Completely Balanced. This is incredibly
important with my clients to find a dumbbell that really provides them stability
throughout their exercise movements.
They are the heaviest, most compact and easiest to use quick change dumbbell.
When designing a fitness plan for one of my fitness clients, Flexibility, space and
ease of use really are key components that I look for in fitness equipment and
once again, PowerBlock Dumbbells deliver on these key benefits.
PowerBlock is the only dumbbell system that can expand to meet your fitness
strength needs. Yes, PowerBlock Dumbbells provide the most expandable
dumbbell weight system in the industry. Start with a 50 pound Set and Expand to
90 pounds and then expand again to 130 pounds.
They Grow as you Grow!!
Now with PowerBlock Dumbbells, I can recommend a piece of fitness
equipment that provides:

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Effective Workouts – Dumbbells are the Best in Training
Expandable weights – They Grow as my clients Grow
Quick Change system – Fast Efficient Training Time!
Space Savings – 37 pairs of Dumbbells in an 18” X 22”
Space Most Cost Effective – You Get the Most for the Least
www.performbetter.com - Experts in Functional Training & Rehabilitation
Shop for Stability Balls, Exercise Bands, Plyometric & Functional Training
Aides. You can also find a wide range of Weight Training Equipment, Exercise
Mats, Rehab & Recovery Accessories and Fitness Training Books & Videos.
The Fitness Equipment Superstore
www.efitnessmall.com
Your Online Fitness Equipment Resource to fitness training accessories that help
reach your fitness and health goals for life.
Fitness Professional Resource Links
David Grisaffi majored in physical education and is a
Certified High Performance Exercise Kinesiologist with the CHEK institute.
David holds a total of Six Certification’s, he is a high school wrestling and
baseball coach as well as an independent trainer and strength coach, known
especially for his work with professional boxers and golfers. David is the author
of, Firm and Flatten Your Abs an online best seller which teaches you how to
lose body fat and develop "Six Pack Abs” while improving strength, function and
athletic power at the same time. You can contact David or learn more about his
programs at: Flattenyourabs.net

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Brad is a leading stretching and sports injury consultant with over 15 years
experience in the health and fitness industry. For more articles on the prevention
& treatment of sports injury, subscribe to
The Stretching & Sports Injury Newsletter
Fitness Professional Resource Links
Dr. John M Berardi, PhD, CSCS - his philosophy is simple:
people from all walks of life, from soccer stars to soccer coaches to soccer
moms, should have access to the most recent developments in health, exercise,
and nutrient science. Dr. Berardi has earned a doctoral degree from the
University of Western Ontario (2005) with a specialization in the area of exercise
biology and nutrient biochemistry. Prior to his doctoral studies, Dr. Berardi
studied Exercise Science at Eastern Michigan University (Masters program;
1999) as well as Health Science, Psychology, and Philosophy at Lock Haven
University (Undergraduate program; 1997). Dr. Berardi and his company,
Science Link, Inc. have one purpose: to take the latest in advanced nutrition

Page 250
research and teach it to others. Currently, Dr. Berardi is the director of
performance nutrition for the Canadian National Cross Country Skiing, Alpine
Skiing, Canoe/Kayak and Bobsleigh/Skeleton teams and is a performance
nutrition consultant to a number of elite level individual athletes, sports teams,
and Olympic training centres including:
* The Toronto Maple Leafs
* The Canadian National Speed Skating Team
* The Calgary Sports Centre/Olympic Oval (Calgary, Alberta)
* The Manitoba Sports Centre (Winnipeg, Manitoba)
* The University of Texas Women's Track and Field Team *
Individual athletes in nearly every sport including professional
football (NFL and CFL), professional hockey (NHL and AHL), professional
baseball (MLB), professional basketball (NBA) and more. Dr. Berardi has
published over 200 popular press articles for magazines like
Men’s Health, Men’s Fitness, Women’s Health, Muscle and Fitness,
Testosterone and more. Further, Dr. Berardi has authored or co-authored 5
books including:
* Gourmet Nutrition with Dr John Williams
* Scrawny to Brawny with Mike Mejia
* The Grappler’s Guide to Sports Nutrition with Michael Fry
* Precision Nutrition
* The Metabolism Advantage

Healthy Food Resource Links
Page 251
The Baker has restored the art of traditional bread-making to its former
glory. Once again, pure, wholesome unrefined ingredients are being skillfully
crafted into truly splendid, completely nutritious, irresistibly mouth-watering
breads and rolls.
The Baker starts with the very finest whole grain available. These grains, such as
wheat, oats, corn, rice, barley, rye, millet, and buckwheat are then stone-ground
right here at the bakery, just prior to dough mixing. By controlling this most
important and unusual step, The Baker insures that only the freshest possible
flour is used in all the proprietary recipes. In this manner, oxidation is kept to the
barest minimum, while nutritional value and flavor are at their peak.
Only all-natural ingredients of the highest quality are used. Unlike most
commercial bakeries, we allow the dough to rise naturally. It is this natural
process that eliminates the need for chemical yeast enhancers, stabilizers and
conditioners. Yes, it takes longer, but it is this process that sets our bread apart!
Just what is this thing we call Trader Joe’s? Well, we’re a grocery store, sure,
but really so much more. Our shelves are stocked full of delicious foods and
beverages from the basics like milk, bread and butter to more exotic fare like
imported cheeses, organic produce and hand-tossed pizza from Italy. We taste
every product before we decide to sell it, and we guarantee you’ll like it.
You might expect indulgences like these to come with unbecoming prices. But at
Trader Joe’s, we’re as much about value as we are about great food. In other
words, we keep our costs low, cut out the middleman whenever possible and
pass our savings on to you in the form of terrific everyday prices. So you can
afford to be adventurous without breaking the bank.

Page 252
A Passion for Heart Health
At Smart Balance, we believe that there is simply no reason for your lifestyle to
be compromised by harmful saturated and hydrogenated fats – it’s just too easy
to replace them with smarter, heart-healthy options.
Our company has been marketing low fat and fat free spreads and other foods
for more than 24 years. We created Smart Balance to bring you the benefits of a
remarkable scientific finding. At Brandeis University, scientists recently proved
that the perfect blend of polyunsaturated, monounsaturated and saturated fats
can improve cholesterol through dietary means.
We took this data to the FDA, the National Institutes of Health, and the American
Heart Association. We asked them to "poke holes" in it before bringing our
patented fat balance to the public; no one could improve on Brandeis’
groundbreaking formula. Since then, Smart Balance Buttery Spread has won
three consecutive Best Taste Awards from the American Culinary Institute, and
the hearts of our health-conscious customers nationwide.
Whole Foods Market® is now the world's leading retailer of natural and
organic foods, with more than 265 stores in North America and the United
Kingdom. To date Whole Foods Market remains uniquely mission driven:
We're highly selective about what we sell, dedicated to stringent Quality
Standards, and committed to sustainable agriculture.

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We obtain our products locally and from all over the world, often from
small, uniquely dedicated food artisans. We strive to offer the highest
quality, least processed, most flavorful and naturally preserved foods.
www.NewmansOwn.com - was supposed to be a tiny boutique
operationparchment labels on elegant wine bottles of antique glass. We
expected train wrecks along the way and got, instead, one astonishment
followed by another astonishment followed by another. We flourished like
weeds in the garden of Wishbone, like silver in the vaults of finance. A lot of
the time we thought we were in first gear we were really in reverse, but it didn't
seem to make any difference. We anticipated sales of $1,200 a year and a
loss, despite our gambling winnings, of $6,000. But in these twenty years we
have earned over $175 million, which we've given to countless charities.
How to account for this massive success.
Pure luck?
Transcendental meditation?
Machiavellian manipulation?
Aerodynamics?
High colonics?
We haven't the slightest idea.
Paul Newman and the Newman’s Own Foundation donate all profits and
royalties after taxes for educational and charitable purposes.
Paul Newman and the Newman’s Own Foundation have given over $200 million
to thousands of charities worldwide since l982. The Newman's Own Foundation
makes grants to charities within the United States and abroad.

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Flab to fab in only 15 minutes a day nick

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