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Transform 11 21-11
1.
2.
3. Today you will update your stats for the week
You will review and update your game plans
Today we will discuss nutritional principles
and begin understanding a meal plan
You will be introduced to your occurring
world and it’s impact on your performance
Meet with your team and game huddle
5. There are about 3500 calories in one
pound (.45 kilograms) of fat.
A calorie is the amount of energy, or
heat, it takes to raise the temperature
of 1 gram of water 1 degree Celsius (1.8
degrees Fahrenheit).
Fun fact: a gallon (about 4 liters) of
gasoline contains about 31,000,000
calories.
6. The number of calories in a food is a measure of how much potential energy that food
possesses.
7. HARRIS BENEDICT EQUATION
Women: 655 + (4.35 x weight in pounds) + (4.7
x height in inches) – (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x
height in inches) – (6.8 x age in years)
8. EXERCISE FACTOR CATEGORY EXPLANATION
1.2 Sedentary Little or no exercise
Light exercise
1.375 Lightly Active
(1 to 3 days/week)
Moderate exercise
1.55 Moderately Active
(3 to 5 days/week)
Hard exercise
1.7 Very Active
(6 to 7 days/week)
Hard daily exercise and/or
1.9 Extremely Active
a physical job
9. This is the amount of energy your body uses
to digest the food you eat -- it takes energy to
break food down to its basic elements in
order to be used by the body. To calculate the
number of calories you expend in this
process, multiply the total number of calories
you eat in a day by 0.10, or 10 percent.
10. For weight loss, subtract 500 calories per day
from your number in step 2
For weight maintenance, do nothing, just use
the number from step 2
11. This example is a 40-year-old woman who is 5’5”,
150 pounds, doing the RUSH Bootcamp workouts
5 days per week, and who would like to lose
weight.
Step 1
Plug in her age, weight and height to the equation:
655 + (4.35 x 150 lbs.) + (4.7 x 65 inches) – (4.7 x 40
years)
655 + (652.5) + (305.5) – (188) = 1,425
12. Step 2
So 1,425 calories is her basal energy expenditure,
that is, her calorie needs for weight maintenance
if she were inactive.
Multiply 1,425 by 1.7 for a “Very Active” activity
factor and you get approximately 2,400 calories
per day.
13. STEP 3 STEP 4
She consumes an average of The number from step 2 is
2300 calories a day. So the 2,400 calories. However, since
thermic effect allows her to this woman would like to lose
burn an extra 230 calories a weight, deduct 500 calories
day from the food she eats.
per day from her calorie
needs. So, 2400 calories
You can add calories for thermic
effect to the number from MINUS 500 calories EQUALS
step 2 and we come to find 1,900 calories per day.
that she burns a total of 2630
calories a day with diet.
14. Choose 2-4 meals that you can easily prepare
and that you can find enjoyable.
Your breakfast should make up 20-25% of
your daily caloric intake
Plot each meal on the 7 day meal planner
sheet and put this on your refrigerator or
somewhere else visible
Write down the ingredients you’ll need on
your grocery list and take it with you when
you go shopping
15. Law of the Occurring World:
How a situation occurs for a person goes hand
and hand with action.
When occurrences shift actions do as well.
16. For one week keep an accurate record of the
amount of food and calories you consume per
day. Note the time and location of each meal.
Begin to notice how your occurring world is
impacting the choices you make and your
performance in your game. Make a note what
you notice in your notebook.
Be in communication with your team: Share with
people on your team the results you produced
whether it occurs to you as good or bad
Optional: Have a team workout
17. TEAM SCORES & PERFORMANCE
NUTRITION BASICS & INTRO TO EFFECTIVE
EATING
OCCURRING WORLD AND THE IMPACT ON
YOUR PERFORMANCE
THE EMOTIONAL EXPERIENTIAL MEMORY
Editor's Notes
Now that you know our commitment let me tell you our problem. Since we founded this company we have been struggling with producing results for clients that last or have an impact on the things that matter most to them. As I mentioned to you earlier with the rate increasing to 66% from 65% percent last year we are not alone. So you can see that despite all of the diet books, programs, gadgets, and expert advice nothing is working. We have been committed to causing a breakthrough for others and ourselves. This is why we are here and that is why we invited you to our event.
Now I’d like to take the time to talk to you about a program that promises to train you on how to master the three pillars and allow you to have a breakthrough in the results that you’ve always wanted for yourself. The name of the program is Transform. In Transform you will be trained on managing vital behaviors, beliefs, your environment and all the things that are at the root of your performance. We cover nutrition, metabolism, exercise, influence, and motivation.
Here’s how it works. We meet once a week for team sessions where we cover weekly material and do performance evaluations. Participant will also team up and compete for prizes and recognition during our monthly weight loss challenge. Participants will receive weekly coaching calls, our Transform guide, and access to all Empower Health and Fitness exercise programs and seminars. The cost of program is $99 a month and team sessions will be held Monday nights from 7:00-8:30 pm here at the Dave and Mary Alper JCC. If you would like to register please fill the application in the back of your packet and bring it to me, or one of our Empower Staff members. This will begin the process for your registration. Please note that applying into Transform does not guarantee your enrollment. We guarantee your results and we know that all programs are not for everyone. We will do our best to place you into the right program if determine that this might not work for you.
Questions:It’s out of this program that you will transform your relationships to everything from exercise to yourself and you will be left empowered, excited, and in action causing breakthroughs in those areas of your health and fitness that matter most.
The most common way to find out whether you have excess weight is to figure out your body mass index (BMI). BMI is an estimate of body fat, and it's a good gauge of your risk for diseases that occur with more body fat.The higher your BMI, the higher your risk of disease. BMI is calculated from your height and weight. You can use the chart above to figure out your BMI.Although the BMI scale has it’s flaws it is still the standard measure for determining ideal weight.
Imagine that right now we brought you a piping hot, delicious, melty cheese pizza. Just the way you like it. You know you want some, that first delicious bite and you’re hooked. The smell of the sweet bread and how it melts in your mouth unleashing a flavorful explosion. How many of you can feel your mouth watering? How many of you are going to get some pizza after this? Now consider that you are on a diet and pizza is not on the menu. How do you feel now? Unfortunately your amygdala doesn’t care for diets. It wants pizza and it want’s it now! Knowing that you have no control over your amygdala hijackings what do you do? One of the things that we do know is that your amygdala and your neocortex cannot share the same thought space. So what would happen if I did this? How many of you feel a little better about not having that pizza. Now is our chance to get out. Anytime there is higher thought processing such as a math problem your amygdala takes a back seat to your neocortex. This is one of the strategies you can use to make better choices in those not so opportune times.
Now let me tell you a little about who we are and why we invited you here tonight. Empower Health and Fitness is a consulting firm that designs and manages results driven health and fitness programs for communities, businesses, and individuals. We are dedicated to empowering each and every one of our clients in achieving extraordinary results that make a lasting impact on the way they live their lives. We are also committed to impacting America’s health crisis, and are playing a big game to dramatically reduce the prevalence of overweight and obesity in the United States by 50% by the year 2020.
The most common way to find out whether you have excess weight is to figure out your body mass index (BMI). BMI is an estimate of body fat, and it's a good gauge of your risk for diseases that occur with more body fat.The higher your BMI, the higher your risk of disease. BMI is calculated from your height and weight. You can use the chart above to figure out your BMI.Although the BMI scale has it’s flaws it is still the standard measure for determining ideal weight.
Now that you know our commitment let me tell you our problem. Since we founded this company we have been struggling with producing results for clients that last or have an impact on the things that matter most to them. As I mentioned to you earlier with the rate increasing to 66% from 65% percent last year we are not alone. So you can see that despite all of the diet books, programs, gadgets, and expert advice nothing is working. We have been committed to causing a breakthrough for others and ourselves. This is why we are here and that is why we invited you to our event.
