INTRAFITT Daily Fitness Planner

IF FOUND: This planner is the property of: If found, please call: Or mail to: INTRAFITT - Daily Fitness Planner The information provided within, has been developed exclusively by the INTRAFITT Corporation to assist clients in achieving and maintaining their desired health & fitness goals. No part of the INTRAFITT Daily Fitness Planner may be reproduced or transmitted in any form, or by any means, electronically or mechanically, including photocopying, for any purpose whatsoever, without the express written consent of the INTRAFITT Corporation. Copyright © 2002-2007 INTRAFITT Incorporated All rights reserved. Printed in the United States of America. Unless otherwise specified, all illustrations and references contained herein are used solely to illustrate the concepts and applications associated with the INTRAFITT Individualized Nutrition and Exercise Program.

Daily Fitness Planner 2 INTRAFITT Daily Fitness Planner

Commitment to Excellence C Congratulations on your commitment towards personal excellence and achievement! You will now begin to better understand the fundamental steps that you must take in order to “Reprogram” your body to be fit, lean and healthy for the rest of your life! Your commitment requires that you make the necessary lifestyle adjustments, so that proper eating and exercise habits are no longer perceived as an arduous task. Instead, they become part of your day-to-day habits and over time begin to favorably change how you look and feel for the rest of your life. Although it is natural to want to cling to old habits and mind-sets which have directed you and which you have relied on for many years, you must not fall backwards or get discouraged and quit. The INTRAFITT Individualized Nutrition and Exercise Program is designed to empower you with the knowledge and skills that will allow you, not only to obtain your personal health and fitness goals but also to stay committed to excellence while striving for higher levels of personal achievement throughout your life! Remember, getting in shape and staying in shape is not something you do, it is a way of life! “People Committed To Excellence Don’t Just Set Goals For Themselves; They Achieve Them”! 3 INTRAFITT Daily Fitness Planner

Weekly Evaluation Notes For INT RAFITT Technician Use Only Next Appointment 4 INTRAFITT Daily Fitness Planner

INTRAFITT – Client Guarantee and Agreement Ultimately, there are three factors involved in achieving and maintaining your desired health & fitness goals. Included are as follows:  Genetic make-up  Diet and exercise history  Compliance to recommended nutrition & exercise guidelines. The latter is the only one of the above listed factors that you can directly control. Therefore, success in “Reprogramming” your body to be fit and lean for the rest of your life is “GUARANTEED” provided that you:  Attend all scheduled meetings with your certified INTRAFITT Technician.  Adhere to your INTRAFITT Recommended Dietary and Exercise Guidelines.  Maintain an accurate record journal of your day-to-day eating and exercise habits. TERMS AND CONDITIONS 1) I acknowledge and accept the aforementioned terms and conditions of the INTRAFITT Client Guarantee and Agreement 2) I acknowledge the commitment necessary to achieve my desired health and fitness goals. Therefore, I relinquish my right to terminate my commitment upon signing this agreement. 3) In the unfortunate occurrence of an accident or emergency, I will be compensated accordingly and fairly if compensation is due. 4) It is my responsibility to inform my INTRAFITT Technician of any pre-existing medical conditions that were not indicated on the “INTRAFITT Individual Data Acquisition Forms” and of any upcoming travel, vacations or seminars that may require special planning and/or modifications to my recommended nutrition and exercise program. Signed:_______________________ Date:________________ Member 5 INTRAFITT Daily Fitness Planner

“You Have F Fi ig gu ur re e i it t o ou ut t f fo or r y yo ou ur rs se el lf f, , m my y l la ad d, , Y Yo ou u’ ’v ve e a al ll l All That t th ha at t t th he e g gr re ea at te es st t o of f m me en n h ha av ve e h ha ad d, , T Tw wo o a ar rm ms s, , t tw wo o h ha an nd ds s, , t tw wo o l le eg gs s, , t tw wo o e ey ye es s A An nd d a a With this b br ra ai in n t to o u us se e i if f y yo ou u w wo ou ul ld d b be e w wi is se e. . With this e eq qu ui ip pm me en nt t t th he ey y a al ll l b be eg ga an n, , S So o s st ta ar rt t f fo or r t th he e The t to op p a an nd d s sa ay y, , “ “I I c ca an n. .” ” L Lo oo ok k t th he em m o ov ve er r, , t th he e w wi is se e a an nd d g gr re ea at t t th he ey y t ta ak ke e t th he ei ir r f fo oo od d f fr ro om m a a c co om mm mo on n p pl la at te e, , Greatest With similar laces they tie their shoes. The A An nd d s si im mi il la ar r k kn ni iv ve es s a an nd d f fo or rk ks s t th he ey y u us se e, , With similar laces they tie their shoes. The Of Men w wo or rl ld d c co on ns si id de er rs s t th he em m b br ra av ve e a an nd d s sm ma ar rt t, , B Bu ut t y yo ou u’ ’v ve e a al ll l t th he ey y h ha ad d w wh he en n t th he ey y m ma ad de e t th he ei ir r s st ta ar rt t. . Y Yo ou u c ca an n t tr ri iu um mp ph h a an nd d c co om me e t to o Have Had” s sk ki il ll l, , Y Yo ou u c ca an n b be e g gr re ea at t i if f y yo ou u o on nl ly y w wi il ll l. . Y Yo ou u’ ’r re e w we el ll l e eq qu ui ip pp pe ed d f fo or r w wh ha at t f fi ig gh ht t y yo ou u c ch ho oo os se e, , Y Yo ou u h ha av ve e l le eg gs s a an nd d a ar rm ms s a an nd d a a b br ra ai in n t to o u us se e, , A An nd d t th he e m ma an n w wh ho o h ha as s r ri is se en n g gr re ea at t d de ee ed ds s t to o d do o B Be eg ga an n h hi is s l li if fe e w wi it th h n no o m mo or re e t th ha an n y yo ou u. . Y Yo ou u a ar re e t th he e h ha an nd di ic ca ap p y yo ou u m mu us st t f fa ac ce e, , Y Yo ou u a ar re e t th he e o on ne e w wh ho o m mu us st t c ch ho oo os se e y yo ou ur r p pl la ac ce e, , Y Yo ou u m mu us st t s sa ay y w wh he er re e y yo ou u w wa an nt t t to o g go o, , H Ho ow w m mu uc ch h y yo ou u w wi il ll l s st tu ud dy y t th he e t tr ru ut th h t to o k kn no ow w. . G Go od d h ha as s e eq qu ui ip pp pe ed d y yo ou u f fo or r l li if fe e, , b bu ut t H He e L Le et ts s y yo ou u d de ec ci id de e w wh ha at t y yo ou u w wa an nt t t to o b be e. . C Co ou ur ra ag ge e m mu us st t c co om me e f fr ro om m t th he e s so ou ul l w wi it th hi in n, , T Th he e m ma an n m mu us st t f fu ur rn ni is sh h t th he e w wi il ll l t to o w wi in n. . S So o f fi ig gu ur re e i it t o ou ut t f fo or r y yo ou ur rs se el lf f, , m my y l la ad d. . Y Yo ou u w we er re e With b bo or rn n w wi it th h a al ll l t th ha at t t th he e g gr re ea at t h ha av ve e h ha ad d, , With y yo ou ur r e eq qu ui ip pm me en nt t t th he ey y a al ll l b be eg ga an n, , G Ge et t h ho ol ld d o of f y yo ou ur rs se el lf f a an nd d s sa ay y: : “ “I I c ca an n. .” ” By Edgar Albert Guest 6 INTRAFITT Daily Fitness Planner

Fitness Plateaus: What causes them and how to overcome them Ever wonder if your diet and/or exercise program could be working better than it is? Maybe you should be eating fewer calories or less fat. Maybe you should be exercising longer and/or harder. Or maybe, there is a new supplement or product on the market that will yield the exact results you are looking for. Now, if you could just find it. If you’ve ever hit a fitness plateau, or think you have, there’s no need to worry, you’re not alone. In fact, if you ask anyone who has been exercising for any length of time, they will probably tell you that fitness plateaus are inevitable and are perhaps the single most reason why people turn to a \"Quick-Fix\" mindset or just abandon their efforts altogether. Nevertheless, it is important to understand the difference between a \"true\" fitness plateau and the body’s intermittent biological adaptations. Look at it this way, the human body is very much like an automobile, if you want to increase its power and efficiency, you need to modify the engine. This may mean increasing the size of the engine and its fuel burning capabilities. Similarly, this would be the same as increasing your lean muscle tissue and the fat burning enzymes contained within. Your next question may be, how will I know if I’m increasing my body’s lean muscle tissue and fat burning enzymes effectively? Simple, all you need to do is pay attention to your energy, strength and concentration levels throughout the day and pay attention to how soundly you sleep throughout the night. Consistent levels of energy, strength and concentration, combined with a lack of sugar and food cravings, are a direct indication that your blood sugar is being properly regulated. When this happens, your body begins to Re-Program itself to be fit and lean for the rest of your life! If on the other hand, you find yourself skipping breakfast, snacking late in the evening, craving sugary foods and/or feeling tired and lethargic before, during and/or after exercise, your blood sugar is most likely irregular. Under these conditions, it is probable that your body is being programmed to store fat efficiently while using various protein structures of the body as an energy source to fuel the brain and nervous system. Therefore, if you seriously aspire to achieve and maintain optimal levels of energy, strength and concentration throughout the day, while increasing muscle tone and eliminating food and sugar cravings, there is only ONE alternative. You must learn and apply the Six Elements of Fitness. 7 INTRAFITT Daily Fitness Planner

The Six Elements of Fitness The Six Elements of Fitness include:  Proper Calorie Intake Per Meal  Proper Meal Intervals  Proper Nutrient Ratios Per Meal  Proper Cardiovascular Exercise Intensity  Proper Cardiovascular Exercise Duration  Proper Weight Training Applications Once these elements are determined and applied to your individual needs, your blood sugar level will return to normal and you will immediately begin to experience increased fat loss, muscle tone, energy, strength and concentration. You will also experience a reduced craving for sugar and refined foods and will begin to see changes in your body faster than you ever thought possible! As your body continues to achieve higher levels of fitness and conditioning however, it will inevitably go through transitions where it is literally \"under construction.\" This period of slow and/or perceived nonexistent change in your outward physical appearance may be viewed as a fitness plateau, when in reality your body may simply be building the necessary Intracellular components needed to achieve the next desired level of fitness. Once your body has fully developed all of the necessary \"metabolic machinery,\" you will once again experience a significant and favorable change in your body composition and level of performance. Even if your primary fitness objective is to increase strength and lean body mass, you must learn to eat and exercise optimally in order to convert body fat into a primary and accessible fuel source to your muscles (24 hours per day). This in itself will help you to build muscle more efficiently, as your body is more likely to spare glucose and amino acids, especially during long hard workouts. In summary, as your body’s level of condition continues to improve, so must the INTRA-cellular components that support these improvements. Consequently, if you make the Six Elements of Fitness the foundation of your daily nutrition and exercise habits, an occasional period of slow outward changes in your physical appearance should NOT be viewed as a fitness plateau. If on the other hand, you do not make the Six Elements of Fitness the infrastructure of your diet and exercise regime, you may discover that getting in shape and staying shape is nothing more than an elusive fitness goal. 8 INTRAFITT Daily Fitness Planner

ELEMENT 1 – Proper Caloric Intake Per Meal Calorie Cutting Craze Too many calories eaten at any given meal and/or throughout the day will typically be stored as body fat. Calorie restriction however, can also accelerate fat storage while promoting sugar cravings, snacking and low energy levels throughout the day. 1. Severely Restrict Calories Skip Meals 2. Body 6. Weight Gain Perceives Accelerates and Starvation Body Fat Escalates 5. Over-Consume Carbohydrate and 3. Lean Body Mass is Fat Rich Foods Reduced Causing Rapid Weight Loss 4. Appetite and Sugar Cravings Increase, While Energy Levels Drop 9 INTRAFITT Daily Fitness Planner

ELEMENT 2 – Proper Meal Intervals Carbohydrate Binge Cycle Meals eaten too far apart and/or the over consumption of carbohydrate rich foods may program the body to store fat and may cause sugar cravings, snacking, low energy levels, dizziness, depression, anxiety, and headaches. 1. Wait Too Long Between Meals or Over- Consume Carbohydrate Rich Foods. 6. Weight Gain 2. Blood Sugar Accelerates and Levels Become Body Fat Escalates. Erratic. 5. Insulin Levels Rise 3. Appetite and Dramatically Sugar Cravings Increase. 4. Over- Consume Carbohydrate and Fat-Rich Foods. 10 INTRAFITT Daily Fitness Planner

ELEMENT 3 – Proper Nutrient Ratios at Each Meal “Carbohydrate Conflict” IMPROPER RATIO OF PROTEIN, CARBOHYDRATES AND FATS FAT SUGAR FAT SUGAR FAT SUGAR FAT SUGAR FAT BLOOD STREAM BLOOD STREAM BLOOD STREAM FAT TISSUE Since carbohydrates are the focal point of every meal plan, it is essential that the amount of protein and fat, intrinsic to the favorable hormonal effects of a meal, be added in the proper ratio and in accordance with individual dietary recommendations. Excessive carbohydrate intake at any given meal and/or throughout the day, may program the body to store fat and may decrease energy levels before during and after exercise. ON THE OTHER HAND Restriction of carbohydrates at any given meal and/or throughout the day can decrease energy levels, promote sugar cravings and snacking, and reduce the body’s ability to burn fat efficiently. “Remember, fat burns in the flame of carbohydrates!” PROPER RATIO OF PROTEIN, CARBOHYDRATES AND FATS FAT SUGAR FAT SUGAR FAT SUGAR FAT SUGAR FAT BLOOD STREAM BLOOD STREAM BLOOD STREAM MUSCLE TISSUE The Proper Nutrient Ratio at each meal throughout the day programs the body to burn fat efficiently while dramatically increasing energy levels. 11 INTRAFITT Daily Fitness Planner

ELEMENT 4 – Proper Exercise Duration “Exercise Duration And Fuel Burning Ratios” DURATION INTENSITY FAT SUGAR Rest None 50% 50% 10 min THR 40% 60% 20 min THR 60% 40% 30 min THR 70% 30% 40 min THR 75% 25% 50 min THR 80% 20% 60 min THR 85% 15% 120 min THR 99% 1% Inadequate Cardiovascular Exercise Duration (less than 30-minutes per session), may not burn fat efficiently and may not promote the necessary biological changes needed to “Reprogram” the body to be fit and lean. *All examples listed above, are for illustrative purposes only and are intended to show the interrelationship of exercise duration with fuel burning ratios. ELEMENT 5 – Proper Exercise Intensity “Exercise Intensity And Fuel Burning Ratios” Intensity Too Low Proper Exercise Intensity Intensity Too High Fat / Sugar Fat / Sugar Fat / Sugar 60% / 40% 80% / 20% 40% / 60% Cardiovascular Exercise Intensity that is too high, encourages the muscles to burn more sugar than fat while reducing energy levels during and after exercise. Cardiovascular Exercise Intensity that is too low promotes inefficient use of time, may slow the rate of fat loss and may ineffectively “Reprogram” the body to be fit and lean. 12 INTRAFITT Daily Fitness Planner

ELEMENT 6 – Proper Strength Training Applications “The Applied Sciences of Strength Training” Proper Exercise Biomechanics (Reduces risk of injury) Full Range Contractions (Accelerates muscle tone and strength) Anatomical Focus Points (Reduces time spent strength training by more than half) “Achieve Twice The Results In Half The Amount Of Time.” 13 INTRAFITT Daily Fitness Planner

How to Order Your Meals in Restaurants Over the last decade, public awareness of the “Health & Fitness Lifestyle” has dramatically increased in the United States and continues to grow rapidly. This combined with society’s ever-increasing list of day to day responsibilities, has forced restaurant owners across the Country and around the world to alter their menus and cooking styles, in order to accommodate the vast number of people who strive every day to comply with healthy eating practices. Although it is strongly advised that you prepare and eat whole natural foods (instead of refined and processed foods which are often times used by many restaurants) as often as possible, learning and applying the following skills when ordering meals in restaurants, will not only help you achieve and maintain your desired health & fitness goals when eating away from home, they will allow you the freedom and flexibility of vacationing, socializing and ultimately enjoying the health & fitness lifestyle the way it is meant to be! CHOOSING A RESTAURANT Perhaps one of the most important steps in maintaining healthy eating practices away from home is first choosing an appropriate restaurant. Eating at fast-food chains is OK once in a while, however you shouldn’t make it a daily occurrence as the quality of food served is typically low and contains large amounts of food additives and preservatives. Be certain that the restaurant you choose offers a wide variety of wholesome foods (poached eggs, roasted turkey, oatmeal, potatoes, chicken breast etc…) that appeal to you and that will coincide with your desired method of food preparation (no added butter, grilled instead of fried etc…). Perhaps the easiest ways to accomplish this is to ask a server to see a menu before you decide to stay and eat. BUILDING YOUR MEALS After your initial Nutrition Consultation with a Certified INTRAFITT Counselor, you should have a pretty good idea as to how your meals should be structured and what they should include: As a reference when building your meals, try to choose foods from the following lists: Complete Protein  Poached or Scrambled Eggs  Egg Whites (some restaurants may even offer Egg Substitutes such as Egg Beaters)  Low Fat or Non Fat Cottage Cheese  Low Fat or Non Fat Milk  Low Fat or Non Fat Yogurt  Canadian Bacon  Grilled or Broiled Chicken Breast, Fresh Fish  Lean Red Meat (top round, filet mignon, London broil, lean ground beef patties)  Roasted Turkey or Ground Turkey Patty 14 INTRAFITT Daily Fitness Planner

Breads / Cereals / Grains  Low Sugar Cold Cereals  Whole Grain Rice (grape nuts, puffed rice,  Baked Potatoes and puffed corn, shredded wheat) Yams  Whole Grain Breads, Bagels and  Corn or Flour Tortillas Muffins (plain, no butter)  Baked Tortilla Chips  Hot Cereals  Pretzels (oatmeal, cream of wheat,  Pancakes (no butter or cream of rice, malt-o-meal, grits) syrup)  Pasta (sauce on the side) Fresh Fruits and Fruit Juices Any and All Fresh Fruits (try to avoid frozen fruits, fruits canned in heavy syrup and/or fruits containing artificial sweeteners). Fresh Squeezed Fruit Juices (try to avoid artificially flavored fruit juices, fruit drinks and/or fruit punches).  Apples  Cantaloupe  Apple Juice (unswtnd)  Plums  Oranges  Grapes  Orange Juice (unswtnd)  Prunes  Bananas  Grapefruit  Peaches  Grapefruit Juice (unswtnd)  Blackberries  Raisins  Pears  Strawberries  Blueberries  Honeydew Melon  Pineapple  Watermelon  Pineapple Juice (unswtnd) Fresh Vegetables and Vegetable Juices Any and All Fresh Vegetables and Vegetable Juices (try to avoid canned and/or frozen vegetables and canned vegetable juices)  Asparagus  Garden Salad  Lima Beans  Spinach  Beets  Green Beans  Peas  Squash  Broccoli  Tomato / Tomato Juice  Peppers  Vegetables Mixed  Carrots / Carrot Juice  Vegetable Juice  Cucumber  Zucchini 15 INTRAFITT Daily Fitness Planner

Salad Dressings / Oils / Condimental Fats (Order the following items “on the side” and use sparingly)  Avocado  Salad Dressings  Olive Oil  Mixed Nuts  Guacamole  Sunflower Seeds  Olives  Trail Mix  Mayonnaise  Vinegar and Oil  Lite Mayonnaise IMPROVE MEAL PALATABILITY No one likes to eat bland and tasteless food. At the same time however, it is important to maintain the quality and effectiveness of your meals if you truly want to “Reprogram” your body to be fit and lean for the rest of your life. Therefore, it is essential that you develop the necessary skills that will enable you to improve the palatability of your meals while improving your health, condition and performance as well. Use the following tips as a reference to improve meal palatability when ordering out.  Always order Salad Dressings, Oils and Condimental fats “on the side”. This way you can add these items to your meal sparingly.  Instead of putting butter and sour cream on your baked potato, try unsweetened applesauce, ketchup, steak sauce or mustard.  Avoid buttering bread or crackers. Eat them plain instead.  Have all your meat dishes grilled or broiled plain and with no butter added instead of breaded and/or fried.  Have eggs poached, hard-boiled or scrambled without butter or oil added.  Order foods that are less refined and processed such as hot cereals like oatmeal instead of cold cereals, toast or bagels. Also choose whole fresh fruits instead of fruit juices when possible.  Order fat free or low fat dairy products such as skim milk and low fat cottage cheese instead of whole milk and cream cheese.  Minimize snacking on breads, pretzels and crackers while waiting for your server to take your order and/or while waiting for your meal to arrive.  Try adding low fat yogurt to oatmeal instead of butter and brown sugar.  Order rice and vegetables steamed instead of cooked in butter.  Try using mustard and ketchup instead of mayonnaise and butter.  Drink beverages with high water content such as iced tea or fresh bottled water with fresh squeezed citrus.  Order low calorie fruits such as strawberries, melons and grapefruits instead of high calorie dried fruits like dates, raisins, and figs. 16 INTRAFITT Daily Fitness Planner

BE PREPARED TO ORDER After you have taken ample time to peruse the menu and have skillfully (not willfully) decided how you would like to improve the taste of your meals, be prepared to convey your order effectively to your server. Remember, as long as you are polite, your server should have no problem accommodating your special dietary requests. Once you have finished placing your order, make sure that you have the server repeat it back to you. This process, although a bit more involved will most likely prevent having to return your food to the kitchen because it was not prepared properly. USING MEAL REPLACEMENT BARS AND SHAKES Simply put, if you want to achieve your health and fitness goals as fast as possible, eat whole natural foods as often as possible. Using meal replacement bars and shakes, can offer a convenient alternative to preparing or purchasing a structured “whole foods” meal, but should not be used more than one time per day. Unfortunately, meal replacement products contain a lot of refined ingredients, including processed protein powders, and varying types of sugars. For example, the following ingredients make up the primary constituents of a popular meal replacement bar: Glycerin, Malitol, Calcium Caseinate, Water, Hydrolyzed Bovine Gelatin (translated, this means, the resulting chemical decomposition of cow parts), Whey Protein Isolate, Casein, Palm and Palm Kernal Oils. Also included in this product are; Natural and Artificial Flavors, Malic Acid, Citric Acid, Mono and Diglycerides, Maltodextrin, Sucralose, Sorbitol, and T umeric Oleoresin Color. Aside from the major concern of food additives not being tested properly and being linked to cancer, there are a number of other concerns related to the consumption of common food chemicals. These include allergic reactions such as asthma, hyperactivity, skin rashes, elevated blood pressure, nausea, headaches and nerve disorders. Furthermore, scientific evidence has shown that certain food chemicals and additives may adversely affect the “Reprogramming” mechanisms of the human body. As previously mentioned, the key to long-term weight management and effective metabolic “Reprogramming” is to consume the proper amount and ratio of “whole natural foods” every three to four hours throughout the day. To help give you a better idea as to the different classes of foods (based on their level of refinement and processing) that are most commonly used in the North American Diet, use the chart on the following page as a reference. 17 INTRAFITT Daily Fitness Planner

Food Classifications As illustrated, Class1 foods are the least refined and processed, whereas Class 3 foods are highly refined and typically contain large amounts of food chemicals and additives. COMPLETE PROTEIN Class 1 Class 2 Class 3 Chicken Breast Milk Protein Bars Lean Red Meat Cheese Protein Powders Fish Y ogurt Liquid Protein Eggs / Egg Whites Turkey CARBOHYDRATE Class 1 Class 2 Class 3 Potatoes Bagels Fat Free Cookies Whole Grain Rice White Rice Fat Free Cakes Y ams Muffins Fat Free Ice Cream Hot Cereals Breads Fat Free Candy Fresh Fruits Pastas Cold Cereals Fresh Vegetables Crackers Pancakes Waffles FATS Class 1 Class 2 Class 3 Seeds Nut Butters Butter Nuts Vegetable Oils Cream Grains Wheat Germ / Oil Sour Cream Legumes Trail Mix Lard Avocado Mayonnaise Salad Dressing 18 INTRAFITT Daily Fitness Planner

Do I Really Need to Take a Multi Vitamin / Mineral Supplement? Looking at this question from a practical point of view we must first examine the dietary history of the vast number of people that seek professional nutrition counseling. From an economical stand point, most everyone can afford to eat a variety of nutritious food. This however, is rarely the case. Even though most people know better, they consistently skip breakfast, eat fast food (nutritionally void food) and drink alcohol, all of which not only lack adequate vitamins and minerals, but may also deplete the body of these essential nutrients. Furthermore, national public surveys such as the Anarem Report have shown that in more than 21,000 people surveyed, not one person received even the RDA of the following nutrients; protein, magnesium, calcium, iron, B1, B2, B6, B12, and vitamin C. Reports such as this reflect the obvious nutritional imbalances and nutrient deficiencies that are so prevalent among Americans. Remember however, it is NOT the whole natural foods that are deficient of these nutrients it is simply the lack of consideration by many individuals, to use foods properly in their daily meal plans. Considering these facts, it seems fairly reasonable to suggest the use a quality, yet inexpensive multi-vitamin/mineral each day as a practical way to ensure the availability of at least the RDA of the essential micronutrients and trace minerals. Now, let's consider the population of people who are conscious of what they eat. Do they also need to use a daily multi-vitamin/mineral, or should they rely solely on their dietary food choices to provide all of the essential micronutrients in adequate amounts? 19 INTRAFITT Daily Fitness Planner

Quite honestly, if the primary objective each day was to eat the recommended number of servings from each of the four food groups (with no calorie restrictions) we would venture to say NO, it is not necessary to include a vitamin supplement. On the other hand however, if the primary objective is to achieve a personal fitness goal, and/or to improve your overall health and well being other factors may certainly come into play. For example, according to Dr. Willard Krehl (president and medical director of the Health Maintenance Program at Jefferson Medical College Hospital Philadelphia) when the daily calorie intake falls below 1600 calories/day there is no guarantee that all nutritional guidelines and recommendations can be met. This is often the case with individuals who are on calorie- restricted diets in order to promote weight loss. Another factor is meal favoritism and convenience. Most everyone who is conscious of their nutritional habits is more than likely striving to achieve a personal fitness goal of some sort (lose weight, build muscle etc...). Inevitably, with adherence to a busy work/school schedule combined with other personal responsibilities, making time to eat becomes difficult. In many cases people will eat the same meal two, three, even four times a day, narrowing the probability of obtaining all of the essential micronutrients. In summary, it seems appropriate to use a multi vitamin/mineral supplement each day as part of a well- balanced diet as they are fairly inexpensive, practical and provide a quality safeguard against micronutrient deficiencies. 20 INTRAFITT Daily Fitness Planner

Age Predicted Maximum Heart Rates Recommended Training Sensitive Zones Used in Aerobic Conditioning For Men and Women Of Different Ages. 200 190 180 180 176 90% OF MAXIMUM 171 AGE-RELATED 170 167 HEART RATE 162 160 158 153 Heart Rate, Beats/Minute 150 TRAINING 149 144 140 SENSITIVE 140 135 140 137 ZONE 130 133 130 120 126 123 70% OF MAXIMUM 119 116 AGE-RELATED 110 HEART RATE 112 109 105 100 20 30 40 50 60 70 Age in Years 21 INTRAFITT Daily Fitness Planner

Periodic Evaluations Periodic Evaluations should be performed with a Certified INTRAFITT Counselor in order to ascertain your intermittent rate of progress. The main focus of these evaluations is to NOT to determine whether your body weight and/or body fat have gone up or down. Instead, they are used to assess your level of compliance to the “Six Elements of Fitness. “Remember, focus on the necessary steps each day, and your goal will be waiting for you”. THE SIX ELEMENTS OF FITNESS CHECKLIST Anytime that you feel like your rate of progress is slowing down and/or feel tired, lethargic and crave sugar, most likely you are “out of step” with one or more of the Six Elements Of Fitness. To make certain that you are within the guidelines of your recommended INTRAFITT Nutrition and Exercise parameters, use the following checklist each day as a reference. 1. Have you maintained your recommended calorie intake at each meal throughout the day? 2. Have you been eating the proper ratio of complete protein, carbohydrates and fats (as recommended by your INTRAFITT Nutrition Program) at each meal throughout the day? 3. Do all of your meals consist of whole natural foods instead of meal replacement bars and shakes? 4. Are you eating a meal that is structured within your recommended dietary parameters every 3-4 hours throughout the day? 5. Are you taking all of your recommended supplements each day? 6. Are you engaging in cardiovascular exercise at least 4 times per week for thirty minutes each session in your target heart rate? 7. Are you incorporating proper biomechanics, full range contractions and anatomical focal points into your strength training program? If you answered NO to any of the above questions, do the best you can to comply with the item(s) of concern. If necessary, consult your INTRAFITT Counselor for helpful suggestions. 22 INTRAFITT Daily Fitness Planner

Periodic Evaluation Charts DA TE ENERGY STRENGTH A PPEARANCE Date Weight %Body Fat lbs. / LBM Biceps” Thigh” Waist” Lean Body Mass Evaluation Graph 280 250 220 210 190 170 150 130 110 90 Date 23 INTRAFITT Daily Fitness Planner

Periodic Evaluation Charts Muscular Strength & Endurance R Re es st ti in ng g D Da at te e H He ea ar rt t R Ra at te e S Si it t- -U Up ps s/ /m mi in n S Si it t & & R Re ea ac ch h P Pu ul ll l- -U Up ps s D Da at te e B Be en nc ch h P Pr re es ss s L Le eg g P Pr re es ss s B Ba ar rb be el ll l C Cu ur rl l P Pu us sh h- -U Up ps s 24 INTRAFITT Daily Fitness Planner

Getting Started Your recommended INTRAFITT Exercise guidelines will consist of Stretching, Strength Training and Cardiovascular Exercise. In order to reduce the risk of muscle and joint injuries, it is strongly advised that you incorporate a five to ten minute warm up consisting of light to moderate exercise on a treadmill or stationary bike at the beginning of each exercise session. This will help to increase the blood flow and supply of oxygen throughout your entire body, while at the same time improving joint lubrication and flexibility. EXERCISE PROTOCOL Your intermediate exercise program has been determined based on information that you provided on the Individual Nutrition And Fitness Profile. STRENGTH TRAINING Your Strength Training Recommendations have been specifically designed to accelerate muscle tone and strength and are most effective when performed using the INTRAFITT Applied Sciences. These highly specific exercise techniques will ensure optimal benefits and productivity from each Strength Training Session and will further minimize the risk of any potential joint and/or muscle related injuries. CARDIOVASCULAR EXERCISE It is recommended that you perform your Cardiovascular Exercise directly after each strength training session as your heart rate is typically elevated at this time and is therefore easier to achieve your recommended target heart rate. Performing Cardiovascular Exercise prior to strength training activities is fine however, it may detract from your strength. 25 INTRAFITT Daily Fitness Planner

Fundamental Stretching The primary importance of fundamental stretching is to help reduce the risk of injury while developing flexibility. The two types of stretching that are considered most beneficial are referred to as static stretching and proprioceptive neuromuscular facilitation, also known as PNF. STATIC STRETCHING Static Stretching is associated with, slow and controlled stretching of various muscles. This can be achieved by slowly stretching a specific muscle (or group of muscles) to the point that you feel mild tension then relax as you hold the stretch. Each stretch should be held for approximately 10-30 seconds. It is important NOT to bounce, as this may result in small micro tears in the stretched muscle and/or connective tissue. After the feeling of mild tension subsides, the stretch should increase a bit further until mild tension (you should experience no pain) is felt once again. This time the stretch should be held for approximately 30-50 seconds. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION For the improvement of JRM (Joint Range of Motion), PNF flexibility applications have been indicated in recent scientific studies, to be significantly more effective, when compared to conventional methods of stretching. PNF stretching involves first contracting the specific muscle or group of muscles to be stretched, followed by the same procedure associated with static stretching. Note: Each m uscle group should be stretched AFTER m uscles are warm ed up. 26 INTRAFITT Daily Fitness Planner

Conditioning for Muscle Tone and Development “WHY SHOULD I ENGAGE IN REGULAR STRENGTH TRAINING?” As you may already know, regular strength training is an important part of every “Total Conditioning” Program. Unfortunately, some people (especially women) avoid weight training for fear of developing enlarged muscles and/or gaining weight. This thought process may certainly have its downfalls since the inability for many people to improve their skills in activities such as tennis, golf, dance, football, baseball, hockey, bowling and other related sports may be directly associated with a lack of muscular strength and coordination. This type of muscular weakness can usually be improved through regular adherence to a properly structured strength-training program. Additional Benefits Accompanied With Regular Strength Training Activities Include a Significant Increase In:  Mental and Physical Vigor  Muscular Endurance and Strength  Bone Strength and Density  Connective, Ligament and Tendon Tissue Strength  Muscular Hypertrophy  Lean Body Mass  Intramuscular Fuel Stores  Max VO2  Fatty Acid Oxidation  Neurological Responsiveness 27 INTRAFITT Daily Fitness Planner

Introduction to the INTRAFITT Strength Training Instructional Course The INTRAFITT Strength Training Instructional Course has been specifically developed to help you maximize the effectiveness and efficiency of your current and/or recommended strength-training program. The professional and elite instruction provided by your Certified INTRAFITT Technician will also help to prevent any possible joint, tendon or muscle related injuries. The three primary applications that you will learn include the following: PROPER BIOMECHANICS: Defined as: Proper positioning of the joint-angles of the skeletal system, integrated to help maximize the workload (weight) being applied to any given muscle or group of muscles. FULL RANGE CONTRACTIONS: Defined as: Conscious muscular contractions applied to a specific muscle or group of muscles throughout the entire concentric and eccentric range of motion, integrated to maximize the recruitment of fibers in a whole muscle, thus maximizing the force generating capacity (strength) of that particular muscle as well. ANATOMICAL FOCUS POINTS: Defined as: The closest unattached joint to a muscle being trained. 28 INTRAFITT Daily Fitness Planner

Strength Training / Instructional Course A DATE:_____________________ STRETCHES DAY:______________________ REPETITIONS: 10-15 REST INTERVAL: 30 SECONDS TOTAL SETS: 1 SET TO FAILURE BODY PART EXERCISE ALTERNATIVE THIGHS LEG EXTENSIONS HAMSTRINGS LYING LEG CURLS CALVES STANDING CALF RAISE BACK CLOSE GRIP PULL DOWNS SHOULDERS LATERAL RAISES CHEST SEATED PUSH PRESS BICEPS STANDING BB CURL TRICEPS CABLE PRESS DOWNS FOREARMS DB WRIST CURLS LOWER BACK HYPEREXTENSIONS ABDOMINALS ANGLED SIT UPS TRAPEZIUS DB SHRUGS *NOTE: Practice Course “A” exercises every other day for two weeks before moving on to Course “B”. 29 INTRAFITT Daily Fitness Planner

Strength Training / Instructional Course B DATE:_____________________ STRETCHES DAY:______________________ REPETITIONS: 10-15 REST INTERVAL: 30 SECONDS TOTAL SETS: 1 SET TO FAILURE BODY PART EXERCISE ALTERNATIVE THIGHS ANGLED LEG PRESS HAMSTRINGS STANDING ALT LEG CURL CALVES SEATED CALF RAISE BACK SEATED MACHINE ROW SHOULDERS SEATED MACHINE PRESS CHEST INCLINE DB PRESS BICEPS SEATED HAMMR BD CURL TRICEPS LYING TRICEPS EXTENSION FOREARMS BB WRIST CURLS LOWER BACK HYPEREXTENSIONS ABDOMINALS LYING LEG RAISES TRAPEZIUS DB SHRUGS *NOTE: Practice Course “B” exercises every other day for two weeks before moving on to Course “C”. 30 INTRAFITT Daily Fitness Planner

Strength Training / Instructional Course C DATE:_____________________ STRETCHES DAY:______________________ REPETITIONS: 10-15 REST INTERVAL: 30 SECONDS TOTAL SETS: 1 SET TO FAILURE BODY PART EXERCISE ALTERNATIVE THIGHS THIGH FLYS HAMSTRINGS SEATED REV LEG CURLS CALVES ANGLED TOE PRESS BACK ONE ARM DB ROWS SHOULDERS WIDE GRIP UPRIGHT ROWS CHEST BUTTERFLY CROSS BICEPS BB PREACHER CURLS TRICEPS LYING HAMMER DB EXT FOREARMS RG FOREARM CURLS LOWER BACK HYPEREXTENSIONS ABDOMINALS MACHINE CRUNCHES TRAPEZIUS DB SHRUGS *NOTE: Practice Course “C” exercises every other day for two weeks before moving on to more advanced exercises and/or a structured strength training program. 31 INTRAFITT Daily Fitness Planner

Superior Anatomy Pectorals Serratus Biceps Deltoid Brachialis Rectus Abdominus Brachioradialis Forearm Flexors Lattimus Dorsi Adductor Longus Intercostals Sartorius External Obliques Quadriceps Tibialis 32 INTRAFITT Daily Fitness Planner

Posterior Anatomy Triceps Trapezius Posterior Deltoid Spinal Erectors Teres Major Gluteals Latissimus Dorsi Gastrocnemius Wrist Extensors Soleus Hamstrings 33 INTRAFITT Daily Fitness Planner

Strength Training Exercises PECTORALS (Chest) BARBELL BENCH PRESS BARBELL INCLINE BENCH PRESS CABLE CROSSOVERS DUMBBELL BENCH PRESS DUMBBELL INCLINE BENCH PRESS DUMBBELL PULLOVERS FLAT DUMBBELL FLYS INCLINE DUMBBELL FLYS MACHINE FLYS PARALLEL DIPS PECTORAL BUTTERFLY CROSS SEATED PUSH PRESS SMITH MACHINE BENCH PRESS SMITH MACHINE INCLINE BENCH PRESS DELTOIDS (Shoulders) CLOSE GRIP UPRIGHT ROWS REAR DELT FLYS SEATED BEHIND/NECK SMITH MACHINE PRESS SEATED BENT OVER DUMBBELL LATERALS SEATED DUMBBELL PRESS SEATED DUMBBELL SIDE LATERALS SEATED MACHINE PRESS SMITH MACHINE PRESS STANDING ALTERNATE DUMBBELL FRONT LATERALS WIDE GRIP UPRIGHT ROWS 34 INTRAFITT Daily Fitness Planner

TRAPEZIUS (Traps) DUMBBELL SHRUGS POSTERIOR BARBELL SHRUGS MACHINE SHRUGS LATISSIMUS DORSI (Lats) ANGLED ROW BENCH BENT OVER BARBELL ROWS CLOSE GRIP CHINS CLOSE GRIP PULL-DOWNS ONE ARM DUMBBELL ROWS REVERSE GRIP PULL-DOWNS REVERSE GRIP SEATED CABLE ROWS SEATED CABLE ROWS SMITH MACHINE BENT OVER ROWS WIDE GRIP PULL-DOWNS SPINAL ERECTORS (Lower Back) HYPEREXTENSIONS PARTIAL DEADLIFTS MACHINE LUMBAR EXTENSIONS 35 INTRAFITT Daily Fitness Planner

BICEPS BRACHII (Biceps) ALTERNATE DUMBBELL PREACHER CURLS PREACHER CURLS REVERSE GRIP PREACHER CURLS SEATED ALTERNATE DUMBBELL CURLS SEATED HAMMER DUMBBELL CURLS SEATED SUPINE DUMBBELL CURLS STANDING BARBELL CURLS STANDING CABLE CURLS STANDING REVERSE GRIP BARBELL CURLS TRICEPS BRACHII (Triceps) CLOSE GRIP BENCH PRESS CLOSE GRIP CABLE PRESS DUMBBELL KICKBACKS HAMMER GRIP TRICEPS CABLE EXTENSIONS LYING DUMBBELL HAMMER EXTENSIONS LYING TRICEPS EXTENSIONS REVERSE GRIP OVERHEAD CABLE EXTENSIONS REVERSE GRIP TRICEPS CABLE PRESS-DOWNS SEATED ONE ARM DUMBBELL EXTENSIONS SEATED OVERHEAD DUMBBELL EXTENSIONS TRICEPS CABLE PRESSDOWNS 36 INTRAFITT Daily Fitness Planner

QUADRICEPS (Thighs) ANGLED LEG PRESS BARBELL BACK SQUATS DUCK HACK SQUATS HORIZONTAL LEG PRESS SEATED CABLE THIGH FLYS SEATED LEG EXTENSIONS VERTICAL LEG PRESS SMITH MACHINE BACK SQUATS BICEPS FEMORIS (Hamstrings) BARBELL STIFF LEGGED DEADLIFTS DUMBBELL STIFF LEGGED DEADLIFTS LYING LEG CURLS SEATED REVERSE LEG CURL STANDING ALTERNATE LEG CURLS GASTROCNEMIUS (Calves) ANGLED CALF RAISES ANGLED TOE PRESS DONKEY CALF RAISES SEATED CALF RAISES STANDING CALF RAISES VERTICAL TOE PRESS 37 INTRAFITT Daily Fitness Planner

RECTUS ABDOMINIS (Abdominals) ALTERNATE LYING KNEEE TUCKS ANGLED SIT UPS HANGING KNEE TUCKS LYING KNEE TUCKS LYING LEG RAISES WALL CRUNCHES BRACHIORADIALIS/EXTENSORS/FLEXORS (Forearms) BARBELL WRIST CURLS DUMBBELL WRIST CURLS REVERSE GRIP BARBELL WRIST CURLS REVERSE GRIP FOREARM CURLS 38 INTRAFITT Daily Fitness Planner

Conditioning for Muscle Tone and Development “WHY SHOULD I ENGAGE IN REGULAR CARDIOVASCULAR EXERCISE?” Just as strength training is an important and integral part of every “Total Conditioning” program, so is regular and consistent Cardiovascular Exercise (i.e. Treadmill, Stationary Cycling, Jogging, etc…). In fact, Cardiovascular Exercise performed for the proper duration, frequency and level of intensity helps to maintain lean body mass, increase the metabolic rate and accelerate the development of fat burning enzymes within the muscles. All of these emphatic biochemical changes help your body to become more efficient at burning fat, while wasting excess energy that may otherwise be stored as fat. Additional Benefits Accompanied With Regular And Consistent Cardiovascular Exercise Include a Significant Increase In:  The Sparing effect Of Muscle Tissue  The Utilization Of Body fat For Energy  Oxygenation Of The Blood  ATP (adenosine triphosphate) Production  Intramuscular Glycogen Stores  Lipolysis (The Breakdown and Release Of Stored Body Fat)  Cardiac Stroke Volume  Muscular Lactic Acid Threshold  HDLs (Good Cholesterol)  Oxygen Extraction  Capillary Density  Muscular Endurance 39 INTRAFITT Daily Fitness Planner

The Importance Of Wearing a Heart Rate Monitor For Efficient Fat Loss and Cardio-Respiratory Fitness A Heart Rate Monitor is the key to optimum efficiency during cardiovascular exercise. The objective is to work smarter not necessarily harder. Think of a heart rate monitor as a tachometer (a device that measures RPM) for your body. For example, the speedometer in your car tells you how fast you are moving but does not reflect how hard the engine is working. The tachometer on the other hand, tells you exactly how fast the engine is turning at any given speed RPM (Revolutions Per Minute). The same is true with a heart rate monitor. Although it does not tell you how fast you are walking or running, it does indicate how fast your heart is beating BPM (Beats Per Minute) WHY DO I NEED TO KNOW HOW FAST MY HEART IS BEATING DURING EXERCISE? In order for fat to burn efficiently once it enters your muscles a constant and steady supply of oxygen must be present at all times. If your heart rate and/or level of exercise intensity is too high, your muscles will tend to rely more heavily on sugar instead of fat due to a lack of oxygen (also known as the oxygen debt). If on the other hand your heart rate and/or corresponding level of exercise intensity is too low, you will most likely make inefficient use of your time, slow your rate of fat loss and decelerate the development of intra- muscular changes needed to “Reprogram” your body to be fit and lean for the rest of your life. HOW DO I KNOW HOW FAST MY HEART SHOULD BE BEATING WHILE I AM EXERCISING? Perhaps the most efficient way to determine your recommended Target Heart Rate is to use the Age Predicted Maximum Heart Rate Formula. This formula is simple to use and works as follows; subtract your age from 220, then multiply that number by a percentage depending on what your current level of fitness is combined with your desired health and fitness goal. General guidelines for training sensitive zones are provided below however, caution needs to be taken not to exceed your fat burning zone if you are just beginning an exercise program*. Fat burning Zone 60% to 75% of maximum heart rate Fitness Zone 75% to 85% of maximum heart rate Performance Zone 85% to 100% of maximum heart rate. *It is highly recommend that you comply with your recommended INTRAFITT Cardiovascular Exercise Guidelines or seek the advise of a certified INTRAFITT Technician to help you determine your recommended training sensitive zone. 40 INTRAFITT Daily Fitness Planner

The RDA vs. Optimum Nutrition: Is there a Difference? For many years people complained about the complicated and confusing nature of common food labels. Inconsistencies in terminology such as “light”, “reduced” and “less”, combined with contradictory serving sizes was enough to discourage people from even attempting to understand label information. Additionally, recommended vitamin and mineral intakes were based on what was known as the US.R.D.A, or United States Recommended Daily Allowance. What this provided (according to the National Academy of Sciences, National Research Council), was the percentage of essential vitamins and minerals (that were present in a specific serving size of food) that an average sized adult male should receive on a daily basis, in order to “maintain” adequate health. Today however, common food labels read quite differently and are believed by many to be even more confusing. For example, the National Academy of Sciences, National Research Council now tells us, that based on a 2000 calorie a day diet, we should obtain 60% of our calories from carbohydrates, 30% from fat and a mere 10% from dietary protein. Furthermore, protein is the only macronutrient that does not show % daily values on today’s revised labels. Why? Apparently because 10% protein is seemingly “adequate” to achieve “adequate” health. Unfortunately however, 10% protein does not appear to be adequate to achieve “optimal” health. Optimal you say? That’s right, OPTIMAL!! According to an article published in Health World Online, entitled Nutrient Intake From Typical American Diets “the RDA are the most commonly accepted guidelines for establishing target levels of nutrient intake, however, the RDA are not intended to represent optimal levels of nutrient intake for the individual”. In other words, the RDA is described as the level of nutrient intake that is considered to be “adequate” in order t o meet the known nutritional needs of practically all healthy people (RDA 1989). Consequently, even if you receive 100% of the RDA each day, you may still be deficient in certain areas, especially if you are trying to effectively alter your body composition or achieve higher levels of performance, health and/or well being. So how much consideration should we give to the % daily values as they appear on today’s food labels? It all depends on the amount of physical and environmental stress that your body is subjected to on a daily basis combined with your current nutritional status and level of fitness. For example, if you are an average size healthy male or female and live in the United States under the usual environmental stresses and simply want to maintain adequate health, then perhaps the RDA guidelines are sufficient. If however, you are slightly deficient in certain key nutrients and/or are subjected to unusual amounts of daily physical and/or environmental stress you will most certainly need to comply with Optimal Dietary Guidelines in order to initiate favorable physical and emotional changes. Y ou may also want to consider using a good Multi-Vitamin /Mineral Formula each day in order to provide a safeguard against any micronutrient deficiencies that may result from eating refined and processed foods and/or from eating the same combinations of food repetitively throughout the day. 41 INTRAFITT Daily Fitness Planner

To Lose Weight and Tone Up, Proper Calorie Intake Is Essential Proper calorie intake is one of Six Elements of Fitness that must be considered when desiring to achieve any health and fitness-related goal. Why? The reason is simple. The human body is made up of several systems and sub-systems, all of which require a certain amount of fuel in order to function efficiently. For example, the brain and nervous system require a constant and steady supply of glucose, which is primarily derived from the carbohydrate rich foods that we eat on a daily basis. If glucose is not readily available to these organ systems, neural and hormonal messages are sent throughout the body, causing several adverse effects to take place. The most significant and immediate effect resulting from this state of low blood sugar, is a condition known as “hypoglycemia”. This condition often times results from one or more of the following:  Skipping Meals  Waiting Too Long Between Meals  Severely Restricting Calories (in order to encourage weight loss)  Exercising For A Long Period Of Time (usually at too high of an intensity)  Consistently Eating Meals That Are Disproportionately High In Carbohydrates Consequently, hypoglycemic symptoms such as hunger, fatigue, irritability, nervousness, depression and anxiety will most likely occur. Secondary effects resulting from repetitive periods of low blood sugar, which are perhaps more damaging in the long term yet show no immediate physiological and/or psychological signs, include:  Elevated Set-Point (also referred to as the “fat thermostat”)  Increased Appetite  Increased Cravings For High Calorie, And Sugary Foods (such as chocolate)  Increased Body Fat Conservation The resulting factor of these secondary hypoglycemic effects, are a decreased rate of fat metabolism and an increased rate of fat storage. Furthermore, when these vital systems (the brain and nervous system) are repeatedly subjected to conditions of hypoglycemia, the body recognizes the need to “lighten the load”, in the sense that any “energy consuming” tissue (lean muscle tissue) may ultimately be eliminated resulting in rapid weight loss. 42 INTRAFITT Daily Fitness Planner

It is important to understand that lean muscle tissue is the engine of the body, whereas fat tissue (which provides the most concentrated source of fuel to the muscles) is the fuel tank. In other words, body fat is typically burned in muscle tissue. Therefore, the more conditioned muscle tissue your body has, the more fat it will burn. Unfortunately, individuals desiring to obtain a lean tone look, once they have lowered their body weight, may find that they have only become a smaller version of themselves because the weight they lost may have been as much as 50% lean body mass. If you would like to see an animated illustration of this chain of events, you may do so by “clicking” onto “Fitness Plateaus/Proper Calorie Intake” from the INTRAFITT Home Page at www.intrafitt.com. Remember, proper calorie intake provides the foundation of every successful nutrition regimen and is essential when trying to obtain any fitness and conditioning objective efficiently. Correspondingly, each individual presents his/her own set of metabolic variables, which directly influence each person’s recommended calorie intake. Examples include; age, weight, body composition, past and present eating and exercise habits, medical history, gender and specific fitness goals. It is also important to realize that proper calorie intake should be established on a meal-by-meal basis, not on a daily basis. This is paramount because the body’s hormonal systems (the systems which directly control fat metabolism) can be favorably influenced for three to six hours after each meal. Therefore, it would not make sense to eat a varying number of calories throughout the day, as this would most likely cause erratic blood sugar levels and consequent sugar cravings and related hypoglycemic symptoms. 43 INTRAFITT Daily Fitness Planner

Salt / Sodium – What is the Difference? Do I need to watch my Sodium Intake? What about salt? Is it bad for me? Although sodium, an essential mineral and electrolyte, is a required part of numerous metabolic functions within the human body, the average daily consumption by Americans has been found to be approximately 3,000 to 6,000 milligrams, which is the equivalent of 7,000 to 15,000 milligrams of salt. So what’s the difference? Salt is made up of 40% sodium and 60% chloride. Therefore, sodium is a component of salt and as you can see, few Americans need to be concerned with getting enough in their diet. In fact, the human body requires less than 1000 milligrams a day in order to function normally. The real challenge however, is for individuals who are either suffering from or pre-disposed to high blood pressure. If you have been diagnosed with hypertension (high blood pressure), it is recommended that your sodium intake be as minimal as possible (not to exceed 800mg/day*). Even if you do not suffer from hypertension, you may still want to restrict your sodium intake to less than 3,500mg/day, as several “non-hypertensive” problems have recently been associated with a high salt diet. These include; calcium loss (which can effect bone strength), stroke, enlargement of the heart, kidney stones and asthma. According to an article submitted by the Department of Physiology, at University of Health Sciences in Bethesda Maryland, approximately 60% of the individuals, who have been diagnosed with hypertension, have responded favorably to a salt restricted diet. How does salt affect high blood pressure? There are a couple of speculations to date, regarding the interrelationship of salt and high blood pressure. Perhaps the most common, being the idea that salt causes water retention, which in turn increases the ability for water to be absorbed (and possibly retained) into the bloodstream. This accumulation of fluid in the blood plasma subsequently raises blood pressure. Another hypothesis is that sodium itself penetrates the smooth muscle cells of the blood vessels causing them to contract. There is evidence however, that increasing the consumption of the minerals potassium and calcium can relieve “salt-sensitive” hypertension, as these minerals tend to promote the excretion of salt via the urine. 44 INTRAFITT Daily Fitness Planner

Dietary strategies to reduce your salt intake A large amount of salt found in the typical North American diet comes from simply adding table salt to already salted food, eating processed, cured, and seasoned foods and from food additives such as MSG (monosodium glutamate). Even condiments, canned foods, baking soda and baking powder can contribute significantly to an individual’s sodium intake. If however, you happen to be someone who requires the taste of salt when you eat, you may want to try a salt substitute or low sodium seasoning that has a similar taste. The following is a list of sodium values found in some common foods: 1 medium apple = 1mg 1 oz baked chicken = 29mg 1 oz of water packed tuna = 124mg 1 tablespoon of soy sauce = 1,330mg 1 teaspoon of salt = 2,130mg *Consult your physician prior to adjusting or modifying your sodium intake. 45 INTRAFITT Daily Fitness Planner

Caffeine Caffeine is a mild stimulant that is often found in beverages such as coffee, tea, colas and foods such as chocolate. In fact, OTC (over the counter) medications that are used to combat pain, sleepiness and the compulsive desire to eat contain large amounts of caffeine. This so-called legal substance has been an issue of debate with regard to human health for quite some time. When taken in small quantities, caffeine has shown no significant adverse effects. In larger doses however, caffeine may increase the risk of health problems. Nevertheless, every day, millions of Americans consume several cups of coffee to help keep them alert and ready. In 1990 a study on caffeine revealed that as little as 100 milligrams per day (approximately one regular size coffee) could increase feelings of well being, energy and motivation to work. Some studies have even shown caffeine to be an aid to mental acuity and athletic performance. For all the positive benefits that people seem to acquire from the moderate use of caffeine, there is also a dark side to this popular stimulant. It has been noted that caffeine taken in large doses may cause the following side effects:  Increased free blood cholesterol  Aggravation of IBS (Irritable Bowel Syndrome)  Prostate infection related symptoms  Headaches and feelings of anxiety  Irregular heart beat  Increased incidence of breast cysts in some women  Temporary elevation of blood pressure  Increased loss of calcium  Possible prevention of conception CAFFEINE CONTENT OF SOME COMMONLY USED PRODUCTS *5oz. Cup of brewed drip coffee: 130mg *12oz. Glass of tea: 70mg *12oz. Can of soda (containing caffeine): 40mg *2 squares of dark chocolate: 20mg *1 tablet of Excedrin pain reliever: 130mg *1 tablet of Midol or Anacin: 65mg *1 tablet of No-Doz or Dexatrim 200mg 46 INTRAFITT Daily Fitness Planner

Believe it or not, caffeine has also been shown to have addictive properties. “The Journal of American Medical Association” indicated that research sponsored by the National Institute on Drug Abuse, revealed that common characteristics of drug addiction could be found in certain individuals who consumed anywhere from one to twenty five cups of coffee per day. Signs of addictive behavior included:  Withdraw symptoms when caffeine use was terminated.  Development of tolerance from prolonged use of caffeine.  Use of caffeine, despite aggravation of pre-existing medical conditions.  Repeated unsuccessful efforts to quit using caffeine. SUGGESTED USE Unless your physician advises you to discontinue the use of caffeine containing products, there is usually no need for concern. Should you decide to continue using caffeine, you may want to consider the following guideline in order to control your daily consumption. Limit your daily intake of caffeine to an amount (in milligrams) that is no more than double your body-weight. 47 INTRAFITT Daily Fitness Planner

FULL RANGE CONTRACTIONS The Foundation to Building Muscle Quickly and Efficiently Often times in today’s health & fitness publications we read articles directly associating muscular strength and size with heavy weight training. It is important to realize, that although resistance is an important factor in developing muscular strength and hypertrophy it is NOT the “limiting factor”. Instead, the most important element is an increase in the tension or force that a muscle must generate. This is accomplished by using a strength training application referred to as “Full Range Contractions”. For example, when performing a biceps curl, consciously contract your biceps at the beginning of the exercise and hold the contraction as hard as you can while you perform each repetition of the exercise throughout the full range of motion. By integrating this applied science you will automatically increase the number of contracting fibers involved in the movement, subsequently increasing the force generating capacity (strength) of the biceps and therefore allowing for the use of heavier weights. The consistent use of Full Range Contractions with all of your strength training exercises will inevitably accelerate muscular growth and hypertrophy, while dramatically reducing the risk of injury. Another way to explain the effects of Full Range Contractions is in the analogy of a closet door that is stuck and will not open. In order to open the door, one of two methods can be used. The first method involves gently placing your hands on the door, then slowly beginning to push until you are pushing with all of your effort. Although the door may not open, the muscles being used to push on the door are most likely generating maximum force (which in turn promotes and accelerates muscular strength and hypertrophy). On the other hand, if you took a couple of steps away from the door and got a running start, the power and momentum of your body mass, once you hit the door, would generate enough force to open the door. Unfortunately, the muscles did not directly generate the force. Instead speed and momentum were the force generating factors. This is essentially what is happening when speed, momentum and leverage are used to swing, bounce or hoist a particular weight (sometimes referred to as Explosive Training) in an attempt to increase the size and strength of a muscle. In summary, muscular growth and strength does not occur efficiently as a result of using momentum or by swinging heavy weights up and down through a specific movement. Instead, it is an increase in the tension or force that a muscle must generate throughout the entire range of motion during any given exercise. There is a significant difference between a muscle generating force and a muscle swinging heavy weights. Although, “Explosive Training” may have its advantages for certain athletes, it is not recommended for building and strengthening the muscles efficiently and may very well cause severe injuries. 48 INTRAFITT Daily Fitness Planner

Proper Exercise Biomechanics THE KEY TO SAFE, EFFECTIVE STRENGTH TRAINING Proper exercise biomechanics are defined as the proper positioning of the joint angles of the skeletal system, integrated to help maximize the total workload applied to a specific muscle or group of muscles. The three main objectives regarding the application of Proper Exercise Biomechanics are to:  Reduce the risk and/or eliminate the risk of injury while performing specific strength training exercises  Maximize the workload or resistance being applied to a given muscle or group of muscles  Consciously prepare the nervous system to perform a specific exercise at maximum intensity Take for example the standard barbell bench press. In order to perform this exercise with proper biomechanics, the following objectives must be achieved:  The hand position on the bar should be such that when the bar is lowered to the upper region of the pectorals, the forearms are exactly perpendicular to the floor.  The lower back should remain slightly arched. This helps to contract the spinal erectors, therefore maintaining the natural curve in the spine.  As the bar is lowered, be sure to keep your elbows directly under the bar and in a straight line with the clavicle. This helps to put the maximum amount of stress on the entire pectoral region.  Be sure to keep the wrists as straight as possible at all times, as this will help to maintain proper elbow alignment. Although the above listed steps can certainly provide an effective outline on how to properly perform a conventional bench press, it is strongly advised that you consult a Certified “INTRAFITT” Technician to provide you with practical hands on instruction for this and all other strength training exercises (i.e. leg press, barbell curls, cable rows etc…). Remember, without proper biomechanics, exercise effectiveness is significantly reduced, while the risk of injury may greatly increase. 49 INTRAFITT Daily Fitness Planner

For Optimum Performance and Conditioning, Fuel Your Muscles with Fat! Science has long since known that the potential energy contained in one gram of fat is equivalent to nine calories, whereas protein and carbohydrates yield only four calories of energy per gram. Given this nutritional fact, it has always seemed strange that the athletic community heavily emphasizes the use of carbohydrates as a primary fuel source, in preparation for and during competition. In order to achieve peak performance and conditioning, it is essential that an understanding of basic energy metabolism first be obtained. To give you an example of the available energy stored within the human body (in the form of body fat), consider an individual who weighs 200 pounds and has approximately 20% body fat. When calculated, this individual has about 40 pounds of stored body fat, with approximately 160 pounds of lean body mass. Once oxidized, each pound of stored body fat yields approximately 3,500 calories of potential energy, equivalent to about the amount of energy expended by a 150 lb male walking at a speed of 2.5 mph for 13.25 hours. To further calculate the approximate amount of total fat energy stored by the same individual, we would simply multiply 40 pounds of body fat by 3,500 Calories/lb. This would then yield a grand total of 140,000 stored calories of energy equivalent to approximately the same amount of calories expended by a 150 lb male walking at a speed of 2.5 mph for 531 hours! Since body fat provides nearly three times the amount of ATP (adenosine triphosphate, the energy source for muscular contraction) when compared to protein or carbohydrates, it would only make sense to promote and encourage the utilization of body fat as the primary fuel source for muscular contractions (instead of muscle glycogen and amino acids), especially during competition. Although this seems to be a very simple thought process, achieving the objective is not quite as easy. The reason being is that for every pound of fat burned in the muscles, a proportionate amount of glycogen (carbohydrate) is required to be burned as well. In other words, “fat burns in the flame of a carbohydrate”. 50 INTRAFITT Daily Fitness Planner