� Specific � Measurable � Attainable � Realistic � Time-specific
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Step 3: Understanding Macronutrients
� Carbohydrates � Functions: body’s main source of fuel, aides with the oxidation of fat � Stick with lower glycemic foods � Sources: bread, pasta, fruit, rice, cereal, juice, vegetables
� Protein � Functions: provides your body’s structure, regulates body function,
immune health, enzymes and hormone regulation � Sources: lean meats (chicken, fish, turkey, cottage cheese) medium
fat meats (cheese, chicken), high fat meats (full-fat dairy, red meats, bacon, cheese, pork, ribs, eggs)
� Fat � Functions: make up the brain and nervous system, aides in
absorption of fat-soluble vitamins, may be used as a source of energy � Sources: dairy, nuts, avocado, olives, coconut milk, cream, medium/
high fat meats
The Zone Diet � Balancing macronutrients during meals and
throughout the day to maintain an ideal balance of hormone regulation � 40% carbohydrates � 30% protein
� 30% fat
� Breaks up macronutrients into blocks � 1 block carbohydrate (CHO)- 9 grams � 1 block protein- 7 grams
� 1 block fat- 3 grams
Zone vs Paleo � Promotes optimal hormone balance through the right
portions of carbohydrates, protein and fat � Minimize silent inflammation leading to chronic disease
(cancer, heart disease, diabetes, obesity) � Calculations based on lean muscle mass; ideal portions to
fuel muscle not fat
� Zone enables clients to be flexible with what they are eating � Teaches balance, portion size � Much more inclusive � Fuel your client’s body better for workouts � Clients will have sustained energy throughout the day
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Zone vs Paleo � According to Paleo for Athletes “you can eat as much meat, poultry,
seafood, fruit and veggies as you like.” � Misses the concept completely of balancing your plate and including all food
groups in your meals
� Hard to get the appropriate balance of 40% calories coming from carbohydrates with little fruit and starchy veggies
� Your body down-regulates enzymes to breakdown certain grains/foods when you eliminate them which makes it very hard to adjust when you go back to eating starches and grains again
� Lower energy levels secondary to lower intake of carbohydrates (body’s main source of fuel)
� High in saturated fat with free range/amounts of high fat animal meats
� Hard to sustain long term
� There is a way to use Paleo concepts of focusing on whole foods and the Zone mentality of portions and balance
Protein + Fat � When eating protein, you must take into account
the grams of fat as well
� Medium fat meats (3-4 grams fat per ounce) count as 1 protein + 1 fat per ounce
� High fat meats (5+ grams fat per ounce) count as 1 protein + 2-3 fats per ounce
Glycemic Index � How much of an inflammatory response will your body have
after eating a certain food (not all calories are created equally)
� 200 calories of almonds vs a slice of cake � Pancreas goes into overdrive secreting insulin to lower blood
sugar � Watch the movie FED UP
� Fruits to focus on: all berries, apple, pear, peach, nectarine � 1-2 servings per day � Earlier in the day (ideally breakfast and morning snack)
� Starches to focus on: beans, brown rice, old fashioned oats, steel cut oats, quinoa, sweet potato, chickpeas � Ideally stick to butternut squash, sweet potato, chickpeas for
dinner � Paleo Friendly: sweet potato or butternut squash instead of
rice, beans or quinoa
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Personalizing Your Plan � Each plan is customized based on many different
factors including age, gender, weight, body fat percentage, lean muscle mass and activity level
� Need to determine current weight and body fat percentage (Omron)
� Once you have weight/body fat, plug into formula for “Determining Your Blocks”
� Space out blocks depending on clients schedule, current routine and exercise regimen
What you need: � Scale, tape measure, body fat machine and/or pinchers
� Why Omron? � Not expensive � Non-invasive � Within 1% of pinchers � More consistent than pinchers
� Settings: � On à Set � Normal unless athlete 4+ times per week, change to athlete setting à Set � Height à Set � Weightà Set � Age à Set � Gender à Set � Have client hold palms against handles, thumbs up and squeeze the handles
until they see the numbers
What Omron tells you: Body Fat Percentage:
� Omron results can vary secondary to hydration level � Try to take measurements at the same time of day & prior
to you client’s workout
Women Men
Clients Body Fat:
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
18-39 21-32% 8-19%
40-59 23-33% 11-21%
60-79 24-35% 12-24%
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Omron Results BMI: Only looks at height vs weight, not the best indicator of health status
� Small changes in weight make big changes in BMI. Set small goals (ie: getting into lower category obeseà overweight)
BMI
Clients BMI:
Underweight <18.5
Normal 18.5-24.99
Overweight 25-29.99
Obese Grade I 30-34.99
Obese Grade II > 35.00
Measurements (7 spots females, 6 spots males)
� Same person does before/after measurements with the client
� Make sure your client takes off baggy cloths (ie: sweater)
� Take before/after picture (front, side and back) � Preferably, see if client will do it in sports bra (women) or
no shirt for guys. This will help them see more defined changes during the month and your client success stories will look better! Get permission to post photos!!!
Measurement Points � Shoulders- 1 inch down from the tip of shoulder
� Chest- nipple line
� Arm- circumference at the midpoint from shoulder to elbow
� Waist- belly button line
� Hips (women only)- feet together, measure biggest point around hips
� Thigh- 6 inches up form the knee
� Calf- biggest point around the calf (doesn’t change much)
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Determining Blocks Per Day 1. Find your current weight and body fat percentage
2. Weight x body fat percentage = pounds of body fat
3. Weight – pounds of fat = Lean Muscle Mass (LMM)
4. LMM x activity factor (see chart) = grams protein per day
5. Grams protein/7 = blocks of protein per day
**1:1 ratio with protein and carbohydrates, 1:1-1:2 with protein and fat, start with 1:1 and add in additional blocks of fat if needed
Activity Factor LMM x AF = Total Grams Protein per day
Activity Factor (multiply)
Sedentary 0.6
Moderate exercise (30 minutes per day)
0.6-0.7
Beginner Crossfit Athlete (2-3x per week)
0.7-0.8
Active Crossfitter (3+ times per week)
0.9-1
Strength & Conditioning, Competitive Athlete
1.1-1.2
Super Low or Super High Blocks � Use the Zone Block & Macro Breakdown as a
reference
� Weight loss � Women: 15 Blocks (don’t go below 13 blocks) � Men: 18 Blocks (don’t go below 16 blocks)
� Performance is going to vary on the individual and amount of time in the gym daily (activity factor) � Play with the fat before adding more blocks to their
equation � Performance Women (20-22 blocks with additional fat) � Performance Men (24-26 blocks with additional fat)
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General Guidelines (Females)
Breakfast Snack Lunch Snack Dinner Total Blocks
Total Calories
Grams: Pro CHO Fat
Weight Loss 4 1 4 1 4 15 P/C/F
1365 Pro: 105 CHO: 135 Fat: 45
Maintenance 4 1 5 1 2 (Shake)
5 18 P/C/F
1638 Pro: 126 CHO: 162 Fat: 54
Performance 4 1 6 1 + 3 (Shake)
5 20 P/C 20-25 F
1820+ Pro: 140 CHO: 180 Fat: 60+
General Guidelines (Males)
Breakfast Snack Lunch Snack Dinner Total Blocks
Total Calories
Grams: Pro CHO Fat
Weight Loss 4 1 5 1 + 2 (Shake)
5 18 P/C/F
1638 Pro: 126 CHO: 162 Fat: 54
Maintenance 4 1 6 1 + 3 (Shake)
5 20 P/C/F
1820 Pro: 140 CHO: 180 Fat: 60
Performance 6 3 6 1 + 3 (Shake)
6 24 P/C 28+ Fat
2184+ Pro: 168 CHO: 216 Fat: 84+
Client Activity � Have client highlight foods they like on the “What is
a block?” section of the client handbook � Go through all Macronutrients (carbohydrates,
protein & fat)
� 1 Block = 1 unit � 4 Blocks per meal = 4 units, pick 4 things or 4 units
of the same thing � Ie: 4 blocks or protein= 4 ounces of chicken (relate to
the palm of their hand which is 3 ounces)
� For carbohydrates: split between non-starchy and starchy carbohydrates (ie: sweet potato and broccoli)
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Breaking Up Your Blocks � Breakfast: 3-4 blocks
� Lunch: 4-6 blocks
� Dinner 4-6 blocks
� Snacks: 1 block
� Post workout: 2-3 blocks (shakes typically have 20-25 grams protein) add in your carbohydrates with coconut water or almond milk � Another option add applesauce or pureed fruit after workout
� If adding extra blocks of fat, add them at snacks (helps clients carry over energy between meals and stay satisfied)
� Don’t go over 7 blocks per meal, rather increase snack size if needed
Customizing Your Meal Plan My Sample Meal Plan (15 blocks):
Pre-workout • 6 ounces greek yogurt with 1 tsp protein powder • Post workout: Whey protein with 8 ounces almond milk
or coconut water
Breakfast • 1 cup oatmeal with 2 egg whites • 1 egg muffin • ¼ cup blueberries • 2 T almond slivers
• 1 cup amish oatmeal*** • 1/3 cup almond milk • 2 T almond slivers • ¼ cup berries
Snack • 1 protein pancake*** • 1 tsp almond butter
• Chiaboni Simply Greek yogurt
• 6 walnuts
Lunch • 4 ounces grilled chicken with 2 T avocado • 2/3 cup quinoa*** • 1 cup steamed broccoli
• 4 ounces pulled chicken*** • 2/3 cup brown rice • 1 cup mixed veggies • 8 ounces water
Snack • 1 rice cake • 1 T almond butter • 8 ounces water
• 3 T hummus • Carrots and celery • 8 ounces water
Post-Workout • Whey protein shake with 8 ounces coconut water or almond milk
Dinner • 4 ounces mahi • 1 small sweet potato (1/2 cup) • 1 cup green beans • 8 ounces water
• 1½ cups spaghetti squash*** • ½ cup pasta sauce (load up on the
veggies) • 4 ounces ground turkey
• 8 ounces water
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Vegetarian Diet � Most vegetarian diets are high in carbohydrates
� #1 Priority: ensure client is getting adequate protein � Pea Protein over soy or hemp (highest % percentage
protein) � Ask if they incorporate dairy (yogurt), eggs or fish
� Portion Control with carbohydrates � Limit high glycemic starches (breads, juices, candy, cake)
� Focus on balance � Protein & Carbohydrates with every meal and snack
� Beware of vitamin deficiencies (B vitamins)
Cheat Meals � The closer your client follows the plan, the better the results will be
� Cheat meal has a negative connotation, steer clients away from a cheat meal/day and have a “treat” instead � You don’t want them to feel deprived
� Remember sugar is very addicting, the more you have the more you crave
� The healthier you eat, the worse you feel after a big cheat meal
� If you are good during the week, one meal isn’t going to completely offset all your hard work � A weekend of cheat meals on the other hand could set your progress back
� Tracking with MyFitnessPal allows you to plug in your “treat” first then work around what’s left over to meet your maconutrient goal for the day
Post Workout Supplements � Protein & Carbohydrates within 30 minutes after workout
� Whey protein is the gold standard for building lean muscle mass
� Look at the ingredients label: Beware of binders and fillers that may cause bloating, cramping and gas
� If the protein shake is low in carbohydrates, add carbs (almond milk, coconut milk or coconut water). Look at the ingredients list to see what type of artificial sweetener is present. I prefer stevia.
� Another option would be to do applesauce or pureed baby food pouches with a protein shake
� Liquid over solid food after workout
� Encourage them to bring it with them to the gym
� What I use personally and with my clients: � SFH Recovery with almond milk � SFH Recovery with water and applesauce pouch
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Supplements Whole food over food products. Many vitamins have binders and fillers that are very difficult for your stomach to break down. If there is a deficiency, look for a liquid or powder supplement.
� Vitamin D: About 75% of Americans have a deficiency, plays an important role in immune function, calcium absorption, inflammation reduction and cell growth
� Zinc: Powerful antioxidant, cell growth, DNA reproduction, protein synthesis and athletic performance
� Magnesium: Plays a vital role in metabolism and ATP production, muscle contraction and athletic performance. Supplementation may improve sleep, increase muscle building, protein synthesis, mood/depression, insulin sensitivity and stress/cortisol level control
** Disclaimer: I’m not pushing anyone to sell a specific brand of supplements. The importance of these supplements is included in the book as an added benefit. If you carry these supplements in your facility it’s another selling point to back up your products.***
Omega 3 Supplements � Look for DHA/EPA (scientific terms for Omega 3s)
� Look at the back of the bottle and see what the actual amount is � Most supplements will advertise 1000mg of fish oil but
when you look it only has 240 mg of EPA/DHA (the omega 3s that you want) and the rest Omega 6/9s
� Shown to have a better anti-inflammatory effect over aspirin
*** Disclaimer: Beware of blood thinners, too much omega 3s can thin your blood and increase the effect of this medication (coumadin/warfarin). Good rule of thumb for recommendations: 1500 mg for most clients, 3000 mg for our competitive athletes.
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Why Should You Food Log? � Helps you stay accountable to yourself
� Makes you aware of portion sizes
� Ensure you are balancing carbohydrates, protein & fat
� Log not only your food but water & exercise
� MyFitnessPal
Modifying MyFitnessPal � Have client set up account during your meeting and
teach them how to use it
� Modify percentages of macronutrients � Use the Zone Block & Macro Breakdown to reference
calories then change percentages
� More à Goals à Calories & Macronutrients � 40% Carbohydrates
� 30% Protein
� 30% Fat
Meeting Your Macros � Tracking your food in MyFitnessPal will allow you to stay on
track while going out to eat or having a treat
� As long as you meet your macros for the day, having a treat once a week will still keep you on track to reach your goal � If you know you are doing to have a treat or going out to
dinner, go ahead and log that first � Fill in the gaps with other meals and snacks (while still pairing
protein and carbohydrates together)
� Still focus on whole foods: mostly vegetables, lean meats, some fruit, nuts, seeds and low glycemic starches � Allows clients to have a little more flexibility with their eating
� Setting your clients macros while they are in the consultation is a good way to ensure they understand how to stay on track with their plan and meet their goals efficiently and effectively
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What Helps with My Clients � Relate to to your clients!
� Nobody is perfect. We all have our off days/weeks and get in a rut but we need to get back on track.
� Share your struggles! � For me, I have a sweet tooth. If there is chocolate in the house, I
gravitate towards it. Most people, including me, will not go out of their way to find the junk (ie: leave the house and go get ice cream).
� I know that I have a tough time with only having one little piece of something, therefore I try to stay away all together.
� Try the meal plan!! Personally, we eat exactly what I tell my clients to eat. Last night’s dinner was chicken, kale and quinoa. This morning was amish oatmeal, nuts and berries for the whole family including my twin 5 year olds. � If clients know that you do it, it will give them more motivation to
follow it themselves. This diet isn’t super restrictive and it is safe for the whole family.
Wrap Up during Initial Consult
� Refer back to their goals & what behaviors client has agreed to modify � Go back to the Determine Your Baseline notes
� Go back to the basics and review the fundamentals � Reiterate the importance of following the meal plan � Log your food, water & exercise � Meal prep! � Plan ahead & have snacks readily available
� Give them homework to read the Handbook!
� Draw attention to where your client finds healthy recipes (website at the bottom of the meal plan)
� Make a follow-up appointment for 4 weeks later! Set a date!
Your Follow Through � Your client will be really excited when they leave
with a plan
� Your job is to check in after 2 weeks and make sure everything is going great! � Encourage your client to stick with the plan! � Stay positive! � Sam’s Tip: Send a text with a nail emoji and say,
“What is one thing that you have nailed in the past two weeks?”
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Follow-up Visit � At the end of the month, your client comes back for the
re-measure and check-in
� Pull out your client folder and review your initial consult notes before they come in � Look at the baseline notes & goals that they set
� Stay positive and look at the big picture � Don’t focus on one number
� Look for bright spots as well as areas that have room for improvement � Leave them with a new goals and plan to achieve their
goals moving forward
What if they don’t meet their goals…
� Ask them what challenges they had � Work on new solutions to overcome those challenges
� Not enough water? Use a log, add fruit to infuse and change up the taste, set a timer, drink a cup every time you use the restroom, use a straw, drink a cup with every meal and snack, carry the water bottle with you!
� Not getting in the gym? Block off time in your calendar, get up earlier and do something at home if you know you don’t make it to the gym, bring your cloths with you so you don’t have to go home and get distracted, make exercise a priority on the weekend/days off
� Skipping meals? PREP, bring snacks with you, plan ahead, food swap, crockpot, don’t overindulge
� Ask them to see their food log
� Focus on the big picture & bright spots � They had to of lose something (inches, body fat, weight, feel different in cloths) � Focus on habits they have changed and improved
� Did they cut out sugar, drink more water, cut down on processed foods, alcohol or eating out?
Follow-up Packages (After They Graduate from the Customized Package)
� Monthly on-going rate $60-75/month
� One email check-in (around the 12th-15th of the month) � Use notes from initial and follow-up visit to see how your client
is implementing the behavioral changes you discussed during their visit
� Review their food log
� In-Person Follow-up visit (at the end of the month) � Same as the initial consult follow-up visit � Re-do measurements/body fat/BMI � Recalculate numbers after 4% weight loss � Focus on Bright Spots (what changes did they make from the
last visit) � Leave them with a new plan of areas/room for improvement
Healthy Steps 28-Day Challenge
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What’s Included: � Nutrition 101 Seminar and Kickoff (60 minutes)
� Goal Setting
� Before and After Measurements, Body Fat Percentage and Pictures (one person does all measurements) � Try to do as close to the Kickoff Seminar as Possible
� 4 weeks of Meal Plans with grocery lists
� Weekly tracker form (they turn in and assign points to help pick the winner)
� Weekly email check-ins (already written for you)
Keys to Success 1st page in handbook
� The importance of water & hydration (80 ounces/4 water bottles per day)
� Consistency & Protein/Carbohydrate pairing
� Setting yourself up for success & meal prep on Sunday
� Cut out the alcohol for 28 Days!
� Post workout recovery (30 minute window after workouts to replace glycogen stores)
� Fish Oil Supplement (DHA/EPA, only want supplementation for omega 3)
� Importance of sleep (reset hormones)
� Cut out the processed foods and sugar
Goal Setting 2nd page in handbook
� Guide people to make SMART Goals � Specific, measureable, attainable, realistic, time-specific
� Make a Long Term & a 28-Day Challenge Goal
� Realistic Goals: � 1-2# per week weight loss � 1-1.5% decrease in body fat � 3-5 inches lost � Don’t focus on one number, look at the big picture and lifestyle
changes � At least 2 habits to achieve each goal
� Cut out soda, bring shake to workout, drink more water, eat breakfast
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Nutrition 101 3rd & 4th pages in handbook
� Discuss macronutrients and basic principles of nutrition
� Explain the ReShape Your Plate handout (drink water, make it lean, focus on whole foods, cut out sugar & processed junk)
� Touch on low glycemic carbohydrates and importance of limiting sugar to help with weight loss (sugar causes inflammatory response in your body)
� Limiting dairy tends to lower bloating around belly area (you will notice there is no cheese on your meal plans only some greek yogurt)
� Myth Buster: Fat doesn’t make you fat! Fat is needed for your brain and nervous system. Incorporate plant based sources of fat with meals and snacks to help you stay full and satisfied � Nuts, seeds, nut butters, avocado, coconut oil
Interpreting the Meal Plan � The ranges are made for weight loss women (low end) à
performance/weight loss men (middle) à performance men (high end)
� Consistency is key � Set a time � Get in the habit of eating breakfast (it’s the most important
meal of the day)
� Pair protein and carbohydrates with every meal & snack then add in healthy fats (nuts, nut butters and avocado)
� Drink water with every meal (helps to fill you up)
� Eat veggies first à Protein à Starch (at the end) � If they are still hungry, have more of the non-starchy veggies
Understanding the Tracker Sheet � Put check marks in each box that you completed
� Turn in the tracker sheet each week via email or drop off in a folder
Week 1
Meal Plan
(3 pts)
Post Recovery
(1 pt)
Exercise (2 pts)
Stress Relief (1 pt)
80 oz Water (1 pt)
6+ Hours Sleep (1 pt)
Omega 3 Supplement
(1 pt)
Monday ✔ ✔ ✔ ✖ ✔ ✔ ✖
Tuesday ✔ ✔ ✔ ✔ ✔ ✔ ✔
Wednesday ✔ ✔ ✔ ✔ ✔ ✔ ✔
Thursday ✔ ✔ ✔ ✔ ✔ ✖ ✔
Friday ✔ ✔ ✔ ✔ ✔ ✖ ✔
Saturday ✔ ✖ ✖ ✔ ✔ ✔ ✔
Sunday ✔ ✔ ✔ ✔ ✔ ✔ ✔
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Picking a Winner � Based on percentages not actual numbers
� Why? What if someone lost 10% of their weight but didn’t have that much weight to lose.
� Participation plays a factor � Not just percentages
� You don’t want someone to starve themselves for the last week to “win” the challenge
� The idea is lifestyle changes and healthy habits were formed � Keep track via the weekly tracker form � If a participant lies, they are only cheating themselves
Popular Questions � Coffee?
� ½ life of coffee is 8-12 hours, drinking an afternoon cup could inhibit your sleeping at night
� What do you put into your coffee? Stick to almond milk or coconut milk and limit the sugar and artificial sweeteners.
� Artificial Sweeteners? � Just read an article yesterday of a study linking Splenda to Leukemia, many of the
sweeteners are still too early in the game to know the long term effects � Stevia is made from a plant (less of the evils), your body still craves carbs when you
have artificial sweeteners � Physiologically your body still secretes enzymes to break down carbs that aren’t
really there causing your blood sugar to drop slightly
� Morning Warriors & Workouts? � Drink water and eat before your early workout! � Some clients will complain they get nauseous, liquid is digested faster than solids
(make a protein shake, smoothie or greek yogurt prior to your workout) � Lower fat (fat is slow for your body to breakdown)
Appendix � Liability waiver
� Cover yourself, just like you would with your CF or personal training sessions
� I will send you the liability waiver to use with HSN and your box information
� This program is licensed to you as a part of your box, if you have a “nutrition coach” running the program that has a private practice, this is not meant for them to use � Sally runs the CF Redtown nutrition program, she also
sees clients outside of your box. This program is meant for sally to use for your box, not her own personal benefit outside your facility.
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Questions? Thank you so for participating in the trainings!
The next step is to sign up for a call so that we can nail out any final details before launching your
program. Please click this link to sign up for your call!
