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EVERYDAY DEVELOPMENT
Personal Fitness Training
Certified Personal Training
One-One Training
Fitness Boot Camps
Group Training
Nutrition Coaching
5 Components Of Fitness
Nutrition
Resistance Training
Cardio Vascular Training
Supplements
Fitness Coaching
Nutrition
 70% Percent Of Results Come
From Nutrition.
 Muscles Need The Right Portion Of
Protein, Carbs and Fats To Grow.
 Healthy Food Increases Metabolism
& burns fat.
Healthy Macro Balance
Fats
10%
Carbs
60%
Protein
30%
Fats
10%
Primary Food List:
Carbs:
Oatmeal
Sweet Potatoes
Red Potatoes
Rice Cakes
Brown Rice
Protein:
Chicken
Egg Whites
Fish
Whey Protein
Pork
Fats:
Almonds
Flax Oil
Omega 3
Olive Oil
Healthy Macro Balance
Protein
90%
Meal #1 Meal #2 Meal #3
Meal #4 Meal #5 Meal #6 2 Hour B/Bed
Carbs
60%
Protein
30%
Fats
10%
Hardcore Macro Balance
Protein
90%
Meal #1 Meal #2 Meal #3
Meal #4 Meal #5 Meal #6 2 Hour B/Bed
Protein
70%
Fats
20%
Carbs
10%
1 Gram Of Protein Per Pound of BW for Women and 1.5-2.0 grams for men.
Metabolism (Eating Every 2-3
Hours)
Meal#1
Meal#2
Eating Only Twice Per Day
Metabolism (Eating Every 2-3
Hours)
Meal#1
Meal#2Eating 6x Per Day
Meal#3
Meal#4
Meal#5
Meal#6
Creating Calorie Deficit
3500 Calories In One Pound Of Fat
What does it take to lose one pound on average?
Cardio: 40 minute workout= 300-500 calories. (7) 40 min cardio workout will
Burn around 1 pound of fat.
Food Intake: Decrease your food intake by 500 calories each day and you will lose
One pound in a 7 days.
Resistance Training: 10 pounds of muscle burns around 500 calories each day.
With 10 additional pounds of muscle you will lose 1 pound of fat each week.
Resistance Training
Builds Muscle
Muscle Burns Fat 24/7
• Protein
• Carbs
• Fats
• Fiber
Change Up Workout Every 2 Weeks
 Sets
 Reps
 Weight
 Rest Between Sets
30-45 Minute Workout Max
Cardio Vascular
Training
Burns Fat the Fastest
Only Burns Fat While Your Doing It
Cardio Vascular
F.I.T.T Principle
Frequency, Intensity, Time and Type.
Low Carb Diet= Low Impact Cardio for 35-50 Minutes 3-5 Times Per Week
High Carb Diet= Interval Cardio for 20-30 Minutes
Supplements
Educate, Motivate & Hold You Accountable!
 Custom Nutrition Program Using State-Of-The Art Nutrition Software
& Exercise Tracking
 Custom Resistance Training Program
 Custom Cardiovascular Program
 Professional Coaching
 24/7 Support
Professional

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