The Right Nutrition for the Best Health of your Life

CONGRATULATIONS on making an excellent decision to improve your health, fitness and lifestyle by working with a well qualified trainer!  You will learn training techniques that are safe and effective using the right exercises to help you get stronger and have you feeling great and full of new energy.  It opens the door to new and important information, education and motivation that will provide you with the tools and knowledge to make positive changes towards your improved health and longevity for you and your family, possibly for generations.

Remember that you are making a commitment to yourself in which you must put in the necessary effort along with:  determination, perseverance, focus and consistency.  Although you will see noticeable changes in your energy and muscle toning fairly quickly during your first few weeks, substantial results do not happen “overnight.”  Understand that the body takes time to change with the right habits firmly in place.  Good nutrition becomes a big part of your lifestyle as you learn to make the right choices for your immediate and long-term food intake.  Correct food choice plays a major role in development and maintenance of lean muscle mass, bone health, organ functionality and in your metabolism to get rid of unwanted body fat.

There are six essential nutrients that the body needs to function:

Carbohydrates

An important energy source for working muscles and for the brain and nervous system to function properly.  Avoid eating  high-glycemic, refined and processed high-sugar foods that are not good for your health.  Refined sugar is highly addictive and fat-promoting.  The best sources are the natural sugars in vegetables and fruits because they also contain other essential nutrients like vitamins, minerals and fiber.  Blood sugar stability is essential for growth of muscle and strength and for the even flow of energy.  Eating a low-glycemic diet will help reduce your appetite for quick sugars that adversely spike blood sugar and help change your body towards optimum health and performance.  Refer to the Glycemic Index for good food choices.

Protein

Major role is to build and repair muscles, tendons and ligaments.  Protein is made up of chemical structures called amino acids, some of which are naturally synthesized in the liver (non-essential) and those which must be obtained through the right foods in our nutrition plan (essential).  Good protein sources include fish, eggs, chicken, turkey and as a post-workout or anytime treat: a whey protein isolate shake.  Include high-quality protein in every meal.

Fat

Provides essential fatty acids needed for cell membranes, production of hormones, healthy skin and the transportation of fat-soluble vitamins A, D, E and K.  Reduce the amount of saturated fat we eat from all sources to below 20% of our daily intake and to eliminate trans-fats completely.  Increase Omega-3 essential fatty acids from fish, flax, chia seed/oils to help your metabolism.

Vitamins

Organic compounds necessary for good health that must be supplied in the diet.  Our food supply has become seriously deficient in these nutrients so it is strongly recommended to use a high quality multi-vitamin supplement to obtain what we need, especially when pursuing an active lifestyle.  A potent combination of vitamins and anti-oxidants are essential to help combat highly oxidative and cancer-causing free radicals that occur in the body during exercise as well as from the toxic environment we live in.  Boost your immune system to optimum levels with a high-quality supplement program consistently to accompany your new nutrition plan.

Minerals

Important nutrients that provide a variety of functions by working in synergy with each other and to activate vitamins.  For example, sodium and potassium assist with body fluid levels, calcium and phosphorus are essential for bone health, iron is important for hemoglobin and the transport of oxygen and iodine helps regulate metabolism.  Use a multi-mineral/vitamin supplement for optimum synergy of all micro-nutrients.

Water

Essential for survival!  Used for digestion and metabolism, assists with chemical reactions, carries oxygen through blood, regulates body temperature, lubricates the joints, removes wastes and assists with respiration.  During daily life and exercise we lose body water.  To replenish this water loss it is recommended we drink at least 8 to 10 glasses of water per day.  Thirst is the body’s first sign of dehydration signaling a deficiency.  Consume 1 to 2 cups at least one hour before exercise and 1 cup again 20 minutes before exercise.  Drink up to 1 cup every 10 to 15 minutes during exercise and 2 cups thereafter.  A sport electrolyte mix can be added to your water bottle for best results.  Stay hydrated throughout the day preferably with alkaline water for good health!

Pre/Post Workout Protein Shake

Treat yourself to a highly nutritious and awesomely delicious whey protein isolate shake within 30 to 60 minutes after your workout!  This will provide your working muscles with most of the nutrients that they need to replenish stored energy, repair tissue and promote growth.  Example for one serving:  (ingredients can be changed according to taste and availability)

1 cup of pure filtered alkaline water

1 half or small banana

1 cup of field berries, strawberries or fresh fruit of your choice

1 tablespoon of Omega 3 oil (flaxseed)

1 scoop of Whey Protein Isolate (25 grams +)

(Optional: Creatine Monohydrate, L-Glutamine, D-Ribose, Greens/Berry mix, Calcium Ascorbate)

Adopt these important lifestyle habits to experience the best health of your life!

1. Eat organically-grown fresh natural whole food.
2. Eat in a way to receive a complete and proportionate mix of all the nutrients every day.
3. For lasting benefits, stick to your nutrition plan at least two years or indefinitely.
4. Eat a low-glycemic diet.  Refer to The Glycemic Index.
5. Eliminate refined sugar and other refined, processed foods.
6. Read the food labels and learn how to differentiate the good from the bad.
7. Do not skip meals, especially breakfast.  Eat at least 5 to 6 moderate size meals per day.
8. Take a high-quality multi-mineral and vitamin / anti-oxidant supplement every day.
9. Ensure you get adequate amounts of mixed fibers, enzymes and probiotics every day.
10. Take Essential Fatty Acids such as Flax Seed Oil or Chia seeds every day.
11. Drink plenty of pure, filtered alkaline water with electrolytes to stay hydrated.
12. Eat a low-fat diet with less than 20% saturated fats and no trans-fats.
13. Avoid commercial fad diet plans.  They do not work and damage the body!
14. Work out at least 3 to 4 times per week with weights and with high intensity.
15. End your workout with 15 to 20 minutes of variable density cardio exercise.
16. Don’t skip your workout.  Stay determined, persevere, focus and be consistent.
17. Take 1 or 2 Whey Protein Isolate shakes every day, especially after your workout.
18. Sleep an average of eight hours every night.
19. Reduce stress as much as possible and learn to relax.
20. Keep a food journal detailing all your daily meals and consult with your trainer.

Yours in Fitness and in Health,

Eric and Brenda