General Nutrition Guidelines – 2000

General Nutrition Guidelines

Results, recommends you consult your physician prior to using these guidelines.

If you have 2000 calories consumed per day and 3000 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

ð     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

ð     To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.

Carbohydrates-1 gram=4 calories   250 grams= 1000 Cal per day-Carbohydrates

Proteins-1 gram=4 calories   165.65 grams=666.7 Cal per day-Proteins

Fats-1 gram=9 calories   37 grams=333.3 Cal per day-Fats

Recommendations

• Eat when you are slightly hungry not famished.
• Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
• Use smaller plates.
• Drink more water (at least 64 oz per day).
• Eat 6-12 servings of vegetables per day.
• Eat 3-6 servings of fruits per day.
• Eat more plain nuts.
• If you eat meats consume lean meats.

o      Priority of meats: fish, chicken, turkey, red meat, and pork.

• Eat 6-12 servings of whole grains.
• Do not drink sodas.
• Reduce your consumption of refined foods or manufactured foods to almost none.
• Do not eat fried foods.
• Turn most white foods brown.

o      Eat brown rice instead of white rice.

o      Eat whole wheat bread instead of white bread.

o      Eat whole wheat pasta instead of white pasta.

• Reduce your consumption of fast food.
• Make choices which shows your body how much you love it.
• Green tea is better than coffee.
• Whole foods are better than refined/manufactured foods.
• Organic is better than synthetic or manufactured.
• Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.

o      800 micrograms of folate.

o      1200 milligrams(mg) of calcium.

o      400 mg of vitamin D.

o      400 mg of magnesium.

o      Daily Value of all other vitamins and minerals.

o      Iron for women and no iron for men.

o      162 mg of Aspirin (If over the age of 40).

• Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
• Lower the glycemic index of the foods you consume.
• No foods with partially hydrogenated oils.
• No foods with high fructose corn syrup.
• Reduce foods with color dyes in them.
• Read the nutrition facts and ingredients, and understand it!

11 Week Half Marathon Training

Form 2 Weeks

Technique/Drills (1-5sec*1 set)

Monday-Hand Cycle, Jump Rope, Elliptical, Step(1-2-3-4)

Ladder(1-2-3,lat 2) Cones(fwd, bkwd, lat) Sprints (10m, 20m, 40m)

Strength to Weight Ratios

Nutrition (Everyday)

Friday-Force Training

Nervous Development

Tuesday-dynamics, core, performance exercises

Thursday-dynamics, core, performance exercises

Proprioception (Timed)

1-navel-in            2-Symmetry            3-Elbow Drive/Knee Drive

4-Pull/Ankle Locks

Wednesday-200m*4, 400m*4 Saturday-800m*1, 1200m*1

Speed 3 Weeks

Drills (3-8 sec*1-3 sets)

Monday-Same as Above

Short to Mid Distance Form/Proprioception

First Wed-1 mile

First Sat-2 mile

Second Wed-3 mile

Second Sat-4 mile

Third Wed-5 mile

Third Sat-6 mile

Strength to Weight Ratios

Nutrition (Everyday)

Friday-Force Training

Nervous Development

Tuesday-dynamics, core, performance exercises

Thursday-dynamics, core, performance exercises

Sustained Speed 4 Weeks

Drills (3-8 sec*4-6-8-10 sets)

Monday-Same as Above

Short to Mid Distance Form/Proprioception

First Wed-7 mile

First Sat-8 mile

Second Wed-9 mile

Second Sat-10 mile

Third Wed-11 mile

Third Sat-12 mile

Strength to Weight Ratios

Nutrition (Everyday)

Friday-Force Training

Nervous Development

Tuesday-dynamics, core, performance exercises

Thursday-dynamics, core, performance exercises

Competitive Enhancement 2 Weeks

Prep Week

Monday            Drills 6 sets

Tuesday            Performance

Wednesday            13.1 mile

Thursday            Performance

Friday                        Force

Saturday            10k

Final Week

Monday            Drills 3 sets

Tuesday            Performance

Wednesday            5k

Thursday            Nothing

Friday                     Nothing

Saturday            Nothing

Race Day

Stress

Introduction

Definition of stress

Any factor (including emotional, physical, social, economic, etc) that requires a mental or physical adaptive response.  These factors or demands can be real or imagined. They can be outside the body or within.

List the 7 greatest sources of stress in your life

Costs of stress

3 out of 4 employees are overly stressed at their jobs.  Stress accounts for ¾ of all visits to physicians’ offices. A USA Today report states that 550 million days of work are lost annually, 60-80% of which are due to stress related illness.

The physical consequences of job stress are staggering – estimated to cost more than $200 billion annually.  That’s more than the after-tax profits of all of the Fortune 500 companies combined!

Sources of stress

Finances

Business partners, colleagues or customers

Isolation – home design, office, computers

Media – violence, sarcasm, anger,  poor relationship role models

Home maintenance

Family or personal illness

World, national or local affairs

Information overload

Neighbors

Children

Relatives

Work

Physical effects of stress

Decreases immune system function

Increases risk of premature death

Increases rate of mental hospitalization

Increases risk of complication in pregnant women

Increases risk of clinical depression

Twice as likely to develop illness

Releases cortisol which results in fat deposits around midsection

Memory and attention problems

Increases blood pressure and risk for heart disease

Increases anger

Behavioral effects of stress

Isolation

Increases arguing

Appetite changes

Overeating/obesity

Increases smoking, drinking, drug use

Impulse behavior

List 7 most important things in your life

Compare your ‘stress’ list to your ‘most important’ list

Rank your ‘important’ list in order of priority

When you don’t live according to you internal priority list (realized or not), you will experience internal conflict and stress leading to stress.

‘Happiness is when what you think, what you say and what you do are in harmony’ Mohatma Gandhi

Sample lists

Client Pit Falls #3 Get Bad Food out of the House

I am just as guilty as anyone on this one.  If there are oreos in my cabinet, they do not last long.  I am weak and I admit it.  How do I avoid these tasty treats, I do not buy them.  Simple.

If you have crap food in the house, you will eat it.  Crappy food is usually quick, easy to make and is usually pretty tasty.  Don’t tempt yourself and just get rid of it.  Your life will be much easier. PS, dont blame it on the kids, if you have em…its your responsibility to teach your kids healthy eating habits and teach them right from wrong.

Easy?

No.

Important?

Incredibly!

A Testimonial to My Clients

By: Michael Foster, CPT. Innovative Results, Inc.

Many times in my life I have found my back against the ropes. Fighting. Fighting to find my place; trying to find My small nook in the world… Let me be the first to tell you that I have had an abundance of experiences trying. Many Successes, Many Failures. These positive and negative experiences define who I am today. They define my character and integrity. They guide my decision making and in the end ultimately help me follow my true north.

Words cannot describe the emotions and adrenaline rush I experience each and every time one of my clients reach an individual goal or milestone. To some looking in from the outside, some of these goals may be miniscule or lame, but they have no idea the strength and intestinal fortitude that it takes to conquer a Fear or an “I Can’t” situation. No matter how big or small the goal, weather it’s a 1 pound weight loss or being able to complete 1 push-up for the first time, each and every time I have the privilege of witnessing someone’s courage and success. I win as well.

I can easily compare these wins and adrenaline rushes to being on stage with my band playing a live show. It is in these moments I find peace and an overall feeing of being completely aware and in sync with the world around me. It is easy to become addicted to these feelings. I long for them. Not just on stage, but in each and every one of my client’s successes.

If my clients are not fully committed and struggle or give up; I feel depressed and dis-connected. I find myself looking for answers as to why they have not met there goals… But it is these situations that make me a better trainer. I learn to adapt and overcome these obstacles. I search for answers and learn to accept, modify and try innovative ideas. If I don’t, I know I will become complacent and stale.

As a trainer I must become my own client. If I am not fully committed to my own success and growth, then I most certainly cannot expect my clients or myself to succeed!

I love training. I love my clients. I love my fellow trainers. Yes, I have worked hard to be where I am now and I am proud of my accomplishments. But I need to continue to work even harder and fully commit myself if I intend to win in this business. No excuses. In the end there is only one person that looks back at me in the mirror… And that person is me. I will succeed.

Innovative Results Pool Party-Orange County’s #1 Personal Trainers

When Innovative Results, voted as one of the best companies to work for in Orange County and voted 2 years in a row as the #1 personal trainers in Orange County, say they add value to their clients, they mean it. This video shows to what depth they strive to offer more to all of those who are directly and indirectly involved with Innovative Results. From incredible and healthy food to hilarious entertainment, this personal training company knows how to put on a pool party! Enjoy!

Developing the Ultimate Soccer Champion

Alfonso Jaimes with Innovative Results

Innovative Results Newsletter 16

TIPS
Drink sport/recovery drinks and eat starchy carbohydrates (pastas, rice, whole grain breads, oats, etc.) only within the first few hours after exercise.
 
Green tea and water should make up the majority of your fluid intake.
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.
 
 
 
“Commit to be fit.”  -unknown
 
theme – kindness
Definition- the state or quality of acting kind; a kind act or kindly treatment; kind feeling, affection, goodwill.
Thoughts on Theme- The thought of kindness has been on my mind and in my heart all week long. I love to enjoy kindness on every level of my being. Kindness is the love of one shown to another through actions or words. It is a word to describe the physical being’s utterance of the energy of love. This type of love develops relationships worthy of time and trials. Be kind and in your kindness feel the love emit your body, mind, and spirit. Watch it enter the body, mind, and spirit of another, creating a chain of kindness.
“Kind words can be short and easy to speak but their echoes are truly endless.” -Mother Theresa
 
RECIPE
Minute Fresh Berry Dessert with Yogurt & Chocolate
This 10 minute dessert combines our favorite flavors in a quick and easy way that is rich tasting, yet healthier than many desserts. The chocolate is a great complement to berries and yogurt. It is perfect for those moments when you want to enjoy this wonderful combination of flavors. Serves 2.
Prep and Cook Time: 10 minutes

Ingredients:
·         1 basket fresh raspberries or strawberries
·         8oz low fat vanilla yogurt
·         2 oz melted dark chocolate
Directions:
1.       Fold together yogurt and berries.
2.       Melt chocolate in a double boiler with heat on medium. Place berries and yogurt in individual bowls and drizzle with melted chocolate.
 
IMAGINE
You see things; and you say, ‘Why?’ But I dream things that never were; and I say, ‘Why not?’”
-George Bernard 

Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 15

TIPS
Control portion sizes
The hand method is used to ensure you’re eating healthy portions relative to your body size.  Since you base your meal size on the size of your hand, men will likely be eating larger portions than women.  While this method is an approximation, it will help keep your portion sizes reasonable.  The hand method also serves as a good gauge when you are eating out.
 
-          Eat a salad or variety of veggies the size of both hands put together.
-          Eat meats and poultry the size and thickness of the palm of your hand.
-          Eat a handful of nuts or seeds per day.
 
 
“A healthy body is the guest-chamber of the soul; a sick, its prison.”  -Francis Bacon
 
theme – intelligence
Definition – The ability to learn or understand from experience; ability to acquire and retain knowledge; mental ability.
Thoughts on Theme- Nowhere in the above definition does it say, “school or formal education…or education for that matter.” I am not downplaying school and its ability to help people reach an intellectual status. I do notice people in school and people out of school. I observe people with formal education and those without. I would venture to say, “if I was unaware of the school/education or the lack there of, I would not have been able to tell each apart.” I love that intelligence is the ability to learn or understand, based on an experience and how one interacted with that experience. This is the coolest concept ever. As long as one is open to retain knowledge, one can learn from any situation, moment, and experience, and the more situations, moments, and experiences one involves themselves in, the more intelligence this person will have. I say get rid of formality, and experience more–experience more with a purpose to improve mental ability. Make yourself smart through everything you already do, and do things you’ve never done, all with an open mind!
“The important thing is this: to be able at any moment to sacrifice what we are for what we could become.”                – Charles Du Bos
RECIPE
Crustless Quiche
Makes 4 portions
 
Ingredients:
6 whole eggs
8 egg whites
10 oz. cottage cheese
Salt
Fresh ground black pepper
Vegetable of your choice
Method:
1. Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well.
2. Fill muffin cups with vegetable mixture of your choice.
3. Top with egg mixture.
4. Place in preheated 400-degree oven for about 15-20 minutes or until just set. If using a large baking dish, cook for about 20-30 minutes or until just set.
5. Let cool, then pop out of pan.
Can be stored in fridge for about 4-5 days.
 
Per portion:
Calories  183
Fat 7g
Protein 24g
Carbohydrates 4g
Dietary Fiber 0
 
POSITIVE PERCEPTION
Many of the truths we cling to depend greatly on our point of view.
  
Yours in health
Innovative Results Team
866.243.4472