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LIFESTYLE &
NUTRITION GUIDE
#JUSTIZFIT
WHO ARE WE?
The Authors
Hi there! I’m Vicky. I’m mostly known for being a Hello! I’m Johnny, a content creator and full-time
Youtuber - I started out making videos showing Instagram husband. I took an interest in my body
girls how to achieve their dream bodies from home. and health from a young age - I started working
Now, I make videos about all types of things, from out and being mindful of what I ate at the age of
fashion, to beauty, to travel ,and more. It’s my goal 14. I didn’t do it because I wanted to reach some
to show girls that leading a healthy lifestyle means crazy standard, or to attain a specific body type, but
feeling good about every aspect of their life - and because I wanted to feel good and use my body
that includes having a healthy relationship with to it’s full potential. I wanted to be a doctor (I got
food. I’ve always been a firm believer in BALANCE, my bachelors in chemistry - I’m crazy, I know) - but
and you’ll see more of that as you go through the after meeting Vicky and seeing how much potential
program. I eat healthy and take care of myself, there was in Youtube and Social Media, I decided to
but I also treat myself - often! Being healthy isn’t use my skills to help people in other ways. I got my
just about your body and your physical being, but Level 1 Precision Nutrition Certification, and what
about your mental state and your happiness. I’m I learned in the course (along with all my years in
hoping that through this guide I can help you find university as a pre-med) supported everything I
the balance you need to kick ass and feel good believed in before: that to lead a healthy lifestyle,
about it every step of the way. I can’t wait to see you don’t need to go to extremes or on fad diets.
your results! You just need to be mindful - know what you are
putting into your body, and most importantly, stay
Follow me on Instagram, @VickyJustiz and follow
balanced! We created this guide to show you that
the fitness community @vickyjustizfitness! There I
as daunting as many people make it seem, eating
will be posting everything health and fitness related,
‘healthy’ isn’t so complicated. We hope to provide
before and after photos, and featuring the beautiful
you with the head start you need to change your
members of this community (like YOU). Use the
life for the better. Instagram @JohnnyUrra
hashtag #JustizFit for a chance to be featured!
#JUSTIZFIT
WHO ARE WE?
Contributor
Dana Stango MS, DTR
Dana combines 5+ years of personal
training experience with a Master’s of
Science degree in Nutrition and Dietetics
to optimize performance, recovery, and
body composition for both herself and her
clients. Her goal is that her clients reach
their optimal human health potential while
enjoying a pain free, active life both in and
outside of the gym. In her spare time, she
likes to train Brazilian Jiu Jitsu, read research
papers, and cook Italian food.
The information in this e-book was written based on current scientific knowledge. I, Jonathan,
have a certificate in nutrition through Precision Nutrition which allows me to provide general
nutrition advice. The general advice and content provided in this book does not substitute the
medical expertise and treatment provided by a doctor, or Licensed Dietitian. None of the infor-
mation in this book is meant to cure or treat any nutritional or medical diseases. If you would like
something personalized and tailored specifically to you, please contact Dana Stango at
Dstan005@gmail.com, or find a licensed dietitian or medical doctor near you.
The information has been sourced from reputable sources such as the National Institutes of
Health, the Center for Disease Control and Prevention, United States Department of Agriculture,
Precision Nutrition, and more. This knowledge may change with new discoveries and is based
on current studies.
#JUSTIZFIT
TA B L E O F C O N T E N T S
5 Welcome
6 Basics
11 Counting Calories
13 Portions
16 Meal Timing
18 Snacks
19 Body Types
21 Body Mass Index
22 Goals
25 Your mindset
26 Your Lifestyle
28 Tracking Progress
31 Sleep & Alcohol
32 Water
33 Supplements
34 Nutrition Myths
35 Shopping Lists
37 Recipes
44 Diets
46 References
47 Disclaimer / Legal
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#JUSTIZFIT
WELCOME
Before we begin
We know how overwhelming the fitness world can be. A simple Google search like, ‘Is bread
bad for you?’ will give you so many different answers! With so much information online, many
times conflicting, it’s easy to get frustrated and want to give up. When it comes to nutrition,
there are usually two opposing approaches. One is a strict, counting every calorie, restrictive
eating approach. The other is the super vague approach that preaches, ‘just listen to your
body’ and ‘every body is different’. This guide is neither. While we do agree that every body is
very different, fundamentally, the way we are built is the same (at least, in the general healthy
population). It’s biology! And advice like “just listen to your body” is confusing - because most of
us have forgotten how to listen to it or have never been properly taught how. We’ve created this
guide to provide you with general guidelines for a healthy lifestyle that have helped us improve
our lives immensely, while allowing you to enjoy all of the things you love.
Like many people, we’ve tried everything - from Ketogenic Diets, to cutting out all sugar, to
eating mostly carbs. But we’ve realized that a healthy lifestyle isn’t about restricting yourself,
but about finding a balance. Now, we’re not here to tell you exactly what to eat and when to
eat it. We were considering creating personalized meal plans, but after doing our research we
decided against it. Here’s why: Most online meal plans ask a few questions like your daily activity,
height, weight, and goals to create something ‘personalized’ - but the body is so complex, we
find it hard to believe that such a simplified approach can be effective. Sure, we can give you
an approximation of calories you need to gain or lose weight, but your body can change weekly
and so can your caloric requirements. There are just so many more factors that should be taken
into consideration - this is why there are nutritionists and Dietitian that study the topic for years
and dedicate their whole life to it!
There’s a saying that goes, ’Give a man a fish and you feed him for a day. Teach a man to fish
and you feed him for a lifetime’. Giving you a personalized plan would be like giving you the
fish. Instead, we want to teach you how to fish. No one knows your body better than you do.
After all, you spend more time with it than anyone else does! We figured that for a lifetime
change it’d be best to provide you with the tools and knowledge you need so you can make
these adjustments yourself and learn to listen to your body. The first half of this guide will be
mostly informative and will cover the basics - then we’ll talk about building habits, maintaining
a healthy lifestyle, shopping lists, recipes, and more.
Please remember that this guide does not replace the advice of a Registered Dietitian nor can
it be used to treat medical problems. We recommend you see your doctor to find out if this
general nutrition advice is okay for where you are medically.
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THE BASICS
CALORIES
The letter ‘c’ in calories is important when you are reading nutrition labels. No-
tice the uppercase and lowercase ‘c’. Nutrition labels in the USA use Calories
with a capital ‘C’. These are referred to as food calories and are actually kilo-
calories (lowercase ‘c’). Depending on where you are from, you’ll see nutrition
labels use Kcal, kJ, or other ways to describe the energy in food. Here is a
simplified way for you to understand it:
1 Calorie ≠ 1 calorie
1 Calorie = 1,000 calories
1 Calorie = 1 kilocalorie (kcal)
1 Calorie = 4,184 Joules = (4.184 kJ)
Energy Balance is the term used to describe the net value of energy (a.k.a calories) going in
and out of the body. So basically - if you eat more calories than you burn, known as a caloric
surplus, it is inevitable that you will gain weight. And if you burn more than you eat, known as a
caloric deficit, you will lose weight - however, weight does not necessarily equal fat.
Energy In is what you consume and the amount your body actually absorbs. Energy out could
be Physical Activity, like going to the gym, running, etc. It’s also your Resting Metabolic Rate
(RMR), which is the amount of calories used just to stay alive, like breathing, sleeping, thinking,
etc. There’s also Non-Exercise Activity Thermogenisis (NEAT), a fancy term for cleaning the
floor, typing, and other daily activities. And, hear this - the actual food you eat burns calories
too! This is known as the Thermic Effect of Food (TEF), and you’ll learn more about this on
page 9. 6
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THE BASICS
MACRONUTRIENTS
Macros
Macronutrients are commonly referred to as “macros” and include the nutrients known as
proteins, carbohydrates, and fats. They are nutrients that the body requires in large (Macro)
amounts. All three macros are necessary for your body to function properly (although some
diets manipulate them for specific physiological outcomes - we’ll go into this on pg 44).
CALORIES
FUNCTION COMMONLY FOUND IN PER GRAM
energy source - brain & body Pasta, Bread,
CARBS fiber promotes digestive health Rice, Potato, 4
help control blood sugar Fruits
As you can see from the table, fats are more energy dense than the other macronutrients.
For example: Almonds are rich in nutrients and contain a mix of all three macronutrients, but
are mainly composed of fats. They have much more calories per gram than a food that’s
mainly carbohydrates, like pasta. Just to put it into perspective, if you eat 1 pound of pasta
you’ll be consuming around 600 calories - while eating 1 pound of almonds would be about
2,600! The point here is that, almonds may be healthy, but in moderation. Any healthy food
is healthy as long as you eat it in moderation. This is why we recommend you at least glance
at nutrition labels to get an idea of the calories and nutrients in what you consume, but don’t
lose sleep over it.
Carbohydrates, also known as carbs, are the body’s preferred source of energy. The digestive
system turns them into blood glucose (blood sugar) to be used as energy in organs, cells, and
tissues. Excess blood glucose can be stored as glycogen in the liver and muscles for future
use. There’s three types of carbs you should be familiar with: Sugars, Starches, and Fibers.
Sugars are also called ‘simple carbs’ because they’re made up of single sugar molecules (ex.
glucose, fructose). Starches and Fiber are called complex carbs because they’re made of
long chains of sugar molecules. Foods can contain a mixture of the three, like some berries,
which have simple sugars and fiber. Fiber helps your digestive system run smoothly, helps
keep blood sugar from spiking too high, and keeps you full longer.
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THE BASICS
MICRONUTRIENTS
Micros
Micronutrients are any nutrients that the body
requires in small (Micro) amounts to function
properly. They are classified as vitamins, minerals,
phytochemicals (nutrients found only in plants),
and zoochemicals (nutrients found only in animals).
They play a major role in the body’s metabolism,
immune system and tissue function.
#JUSTIZFIT
THE BASICS
Metabolism
METABOLISM
‘Metabolism’ is a word used to describe every single chemical reaction occurring in your body.
There’s two main parts of metabolism - to build (anabolism) and to breakdown (catabolism).
When you workout with weights, your body needs to repair and build your muscles - this repair
process is anabolism in action. In order to do this, your body needs enough energy and nutrients,
which you’d get from food. Now is when catabolism comes into play. Catabolism is the body
breaking down big molecules in food to use for energy. If it doesn’t have enough energy, it may
break down fat and muscle in order to survive - this is weight loss.
Remember when we mentioned the TEF (Thermic Effect of Food)? Different macronutrients
actually require different amounts of energy to be digested.
Here’s a breakdown:
Protein 20-30%, Carbs 5-10%, Fats 0-3%
So if you are ingesting 100 calories of protein, 20 to 30 of those calories will be used simply to
digest that food. However, if you consume 100 calories of carbohydrates, only 5-10 calories will
be used to break down that food. There’s actually something referred to as the “meat sweats”
- when someone is eating a high protein diet they tend to feel “hot” and begin to sweat more
often than before. It is because their body is hard at work trying to break down all that protein!
Can my metabolism slow down? This is a very common question. Our bodies are smart, and
they are able to adapt to a caloric deficit or surplus - this is called ‘Adaptive Thermogenesis’.
Let’s say you finally burn off some of that stubborn fat you’ve been working so hard to get rid of,
and you feel so AWESOME! But your mind and body operate differently. Your body sees it as,
“OH SH*T, I’M NOT EATING ENOUGH! AM I STARVING?!” and then makes it even more difficult
to burn off fat. Now, let’s not blame our bodies - they are just doing what they were built to do -
survive (even though we aren’t cave women living in the wild anymore, patiently waiting for our
bodies to catch up, thanks)!
This is why the energy balance equations aren’t always so simple. Your body adapts by reducing
the total amount of calories it burns. This is why it’s so common that weight loss slows down
with time. You weigh less, so your daily caloric needs go down, and your body reduces calories
burned in order to protect you from potentially starving. Eat more calories, and your body will
burn more calories because it has more to spare. Some people may gain or lose weight at
different rates, and that’s totally normal. Don’t freak out. The body is doing its job by trying to
keep you alive. If your main goal is to lose weight, do it at a steady pace and you’ll be fine!
#JUSTIZFIT
THE BASICS
READING LABELS
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CALORIES
TO COUNT OR NOT?
We do not promote the strict counting of calories, but we do encourage self awareness of
them. Calories aren’t the complete story when it comes to nutrition but they are important. If
you’ve been having a hard time reaching your goals, it is important to figure out why. Are you
eating too much? Too little? Perhaps, you just aren’t eating the correct things. Getting an idea
of your caloric intake will shed a light on all of that. Just as you may have been surprised with
the previous example on almonds, we should have a ballpark figure of how many calories are
in the foods we eat. We recommend using an app like Myfitnesspal to become better aware of
what’s going in your body.
Try this: Track what you eat for just a day or two - maybe more depending on how differently
you eat day to day. This will give you an idea of what you’ve been doing so far so you know
where to go from there.
Counting calories every day is unrealistic - who has the time and patience to do that? I’ve
personally used food scales to weigh every gram of everything I ate for a few weeks. It is neither
fun nor sustainable (especially when your grandmother is making her super secret recipe - like
a fricase de pollo). Plus, The FDA allows up to a 20% error in the amount of calories you see on
nutrition labels. So even if you count super strictly, you could still be wrong! That means the
“100 calories” on the food label can actually be 80-120 calories. Imagine eating something you
think is 1000 calories, but it actually turns out to be 800-1200 calories. Frustrating, right? It’s
important to understand that it’s difficult for anyone to calculate the exact calories in a food -
especially at the massive scale they’re produced. The numbers are estimates and they should
be treated as such, so don’t stress them.
It’s important to listen to your body and give it what it wants but respect the fact that there are
limits. It’s better to fully enjoy a cookie than to feel bad and end up eating 5 or 10. Know that IT IS
OKAY to treat yourself but consciously. Now, if you are still interested in counting your calories
or would like to get a ballpark figure of what your intake looks like now, we have provided some
calculators and resources on the next page for you to use.
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CALORIES
CALCULATORS
Calculators
There are plenty of different equations you can use to give you an idea of how many
calories your body needs in order to lose, maintain, or gain weight. These are most
likely what other people giving you a “personalized” meal plan use. There are several
equations used to determine a person’s basal metabolic rate (BMR which is similar to
RMR), which is the minimum amount of calories needed in a rested state - for our hearts
to beat, lungs to breathe and so on.
The most commonly and widely used is the Mifflin-St. Jeor equation.
If this makes you feel like you’re back in math class, you are not alone! Luckily, there
are several websites that provide free calculators. We suggest you try all three because
each provides unique information. All you have to do is fill out the information and they
provide you with the answer. The beauty of the Internet.
While we do think counting calories can serve as a great eye-opener, it isn’t sustainable
as an every day solution for most people. Lucky for you, we’ve got a super simple way
for you to track your intake on the next few pages.
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PORTIONS
Portion Sizing
While what you eat is important, how much you eat is equally as crucial. It’s important to
become aware of the drastic changes in portions over the last few decades. Studies show that
portions and their associated calories have doubled or even tripled in the past 20 years alone!
This increase in portions along with our society’s ‘eat everything on your plate’ mentality is a
combo for disaster. You should never eat everything on your plate just because, especially to
the point when you feel like you are going to pop.
Pause during your meal every now and then and practice mindfulness. It can take up to 20
minutes for your mind and body to realize that you are full, so it’s important to chew slowly
and let the information process to your brain. Sometimes, we stuff food down so quickly that
our brains may not have time to realize how much was just eaten. Once you learn to portion
your food, there’ll be no need to ‘waste’ food, because you’ll serve just enough to feel satisfied,
saving you the guilt of not eating those three extra servings of spaghetti.
A good way to figure out how much you need to eat is to stop eating when you feel you may be
80% full. Take a break for 10 minutes. Do you still feel hungry, or are you satisfied? How quickly
you get hungry again after eating can also depend on the content and nutrients of your food.
Proteins leave you feeling fuller longer, whereas carbs may not.
#JUSTIZFIT
PORTIONS
Hand portioning requires no scale and you can use it at family parties without judgment.
Our hands tend to be proportional to our body size, so that somewhat takes the calorie
counting out of the picture. The amount of calories in this method obviously depend
on the foods you eat and the size of your hands, but they can be estimated using the
hand method on 3-4 meals a day.
This is a good starting point to help you figure out how much to eat at each meal. You
won’t know how your body reacts to this way of eating so keep an eye on yourself -
check your measurements. If your goal is to lose weight and you’re hitting a plateau,
then remove a handful of carbs or thumb of fats from a meal each day (assuming
you’re already physically active). If you’re trying to gain muscle and it’s not showing,
then add a handful of carbs or thumb of fats to a meal each day.
This is meant to remove the stresses of counting, so be sure to enjoy your meals!
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PORTIONS
WOMEN
1 fist of non-starchy veggies with each meal
1 palm of protein with each meal
1 thumb of fats with most meals
1 cupped hand of carbs/fruits with most meals
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MEAL TIMING
What should I eat before & after my workout? There are several conflicting scientific
studies on this topic. It is usually recommended that your meal with the most carbs (rice,
pasta, etc.) be eaten within 2-3 hours after a workout. Some studies have also shown that
including a good source of protein with those carbs can help maximize muscle growth.
Ultimately, you need to focus on hitting macros for the day.
How often you have a meal is essentially up to you. Some people wake up and don’t
feel like eating breakfast, and that’s okay. There’s mornings where I can’t move from how
hungry I am and other mornings where I just don’t feel hungry. The total amount you eat
in a day is more important than how often you eat. If you feel better eating small meals
every 3-4 hours, that’s great. If you can only fit in 3 meals a day, that’s alright too. Eating
every 3-4 hours may help some people prevent cravings and reduce binging.
Many of you with busy schedules have a hard time getting a full breakfast in as it is! You
wake up, probably running late because you hit snooze button like 10 times, and barely
make it outside without realizing you forgot something! Work or school may be so hectic
that you can’t enjoy a decent lunch, and then you head home after 8 hours of not eating.
This can become a problem if you’re mindlessly snacking throughout the day. All those
little snacks may lead to caloric surplus, even if you feel like you haven’t eaten much
all day. So, if you are able to prepare 5-6 meals a day, then you are honestly a rock star
because we definitely can’t.
You should try to eat around 3 meals a day so you’re providing your body with the nutrients
to function all day. Wait - so does this mean I can’t have any snacks?! Do not fret! Of
course you can have snacks - but you need to pick them wisely. We’ve got a whole page
dedicated on just that.
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MEAL TIMING
Intermittent Fasting
Intermittent Fasting is placed in this section because it isn’t necessarily a ‘diet’ based on
the food you eat, but how and when you eat them. You can think of this as a way humans
may have eaten back in the old olddd days, when fast food or markets weren’t a short
drive away. Humans had to hunt and gather food so they ‘fasted’ for periods of time until
they could find food. The body has ways of dealing with this which may be beneficial for
overall health.
One of the popular methods is the 16/8 method, in which you fast for 16 hours and
then have an 8 hour window of eating. Other methods require you go an entire 24 hours
without eating between meals for 1-2 days out of the week. I’ve personally known people
that already had bad habits and tried intermittent fasting, and it didn’t workout for them.
They’d eat the unhealthiest meals in the 8 hour window and it did them more harm than
good.
I’m not trying to shy you away from intermittent fasting but it’s definitely something that
requires plenty of will power. If you feel it’s something that would interfere with your
social life in a negative way, like spending time eating breakfast or dinner with loved one’s
then another approach may be best. It’s best to practice better lifestyle habits before
attempting this, as you may feel overwhelmed and possibly binge eat in the process.
Even though it’s not easy, Intermittent fasting can be helpful for those who decide to stop
late night snacking. If you decide to try it, start with a 12/12 method. That’s 12 hours eating
and 12 hours fasted. Precision Nutrition actually has a great source for intermittent fasting
- check it out to learn more.
https://www.precisionnutrition.com/intermittent-fasting
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SNACKS
Snacks
If you feel you’re getting hungry in between meals, then pack up REAL healthy snacks, like
fruits or veggies. I love eating baby carrots when I get the munchies between meals, an entire
cup has about 50 calories (broccoli has about 30ish)!! If you don’t like any of those, we have a
list. This also depends on your goals, if you’re trying to gain weight then you’d want to eat more
food to have a caloric surplus.
Be careful with “health bars”. Just because something is marketed as healthy, doesn’t
necessarily mean it is. Make sure you read the nutrition labels. Many “healthy” snacks are very
calorie dense. It may not seem like a lot, but when you snack on several of them, it alls adds up!
The goal should be nutrient rich snacks that have little calories, like veggies and fruits. The
number of calories depend on the company producing them and their actual contents so
these numbers are estimates. These snacks don’t need to be solo, you can mix and match
them how you like. PLUS, you can add a tablespoon of peanut/almond butter so you get some
proteins that help you feel fuller - but don’t over do it as nut butters are calorie dense.
These are estimates based on a cup serving of each, unless otherwise stated.
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BODY TYPES
Body Types
This topic is not necessary for a basic healthy life. Body types, also known as somatotypes
in the fitness community, can be a complicated area. To give you some background,
somatotyping was originally termed by the psychologist, Dr. William Herbert Sheldon, in an
attempt to find a correlation between body shape (round, square, thin) and temperament
(relaxed, aggressive, introverted). Although it was used for psychology purposes, it is now
in the sport and fitness community used as a way of figuring what someone’s body type
may best be suited for - like diet, sport, etc.
Note: I provided this information before going into it so you can research the topic and
make your own conclusion to the idea of ‘body typing’. I myself do not 100% agree with
the current idea of it, as it may label people that are overweight as ‘endomorphs’ and give
them a feeling of hopelessness. Same applies to the ‘ectomorphs’ that can’t gain an ounce
of weight. With healthy habits you can lose and gain weight, no matter your ‘body type’.
With the complexities of the human body and the variations of genetic make up, I believe
it’s not ideal to use three labels, or a combination of them, to classify people.
In some communities somatotypes are normally used to help someone determine their
macronutrient split based on how those body types typically respond to foods and exercise.
Genetics aside, I personally believe that anything can be achieved with determination.
Making small and positive changes in your daily habits can lead you to a healthy lifestyle
that doesn’t require you to micro adjust your macronutrients. Eating should be joyful and
not a math quiz.
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BODY TYPES
Body Types
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BMI
BMI
The equation for Body Mass Index (BMI) was originally created by the Belgian mathematician,
Lambert Adolphe Jacques Quetelet, in the 19th century. BMI is a measurement of a person’s
weight in relation to their height weight (kg)/height (m)2 or lb/height in2 x 703. I’ll link a
calculator to make your life easier.
It’s a way to estimate people’s body fat, but it does not indicate whether they’re unhealthy
or have any medical issues. The higher your BMI is the higher the risk for certain diseases
and medical complications. The CDC estimates that 36% of US adults and about 17% of our
youth are obese.
It’s not the most accurate as it doesn’t differentiate between fat and muscle. An athlete can
have a BMI of 28 and a body fat percentage less than 12% and be considered “overweight”.
Don’t take your BMI too harshly but be aware that it may indicate whether or not you weigh
too much or too little for your height. This will be different for everyone as bone density,
muscle, water, and other factors play a role in your overall weight. Consulting your doctor
can help you figure out where your risk land according to your BMI, and what the best
course of action would be.
Here’s an excellent calculator by the CDC (Center for Disease Control). You can also use
this link to learn more about BMI and other important health topics.
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/
bmi_calculator.html
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GOALS
LOSING FAT
Losing fat
Repeating this one more time just to be safe: the only way to lose fat is in a caloric deficit. When
your body isn’t getting enough energy from food, it breaks down your fat (stored energy) in
order to compensate for the deficit. The problem comes when you’re in too deep of a caloric
deficit where your body breaks down both fat and lean mass (like muscle). It’s important to
consume enough protein and do resistance training to prevent muscle loss while in a caloric
deficit. There’s no magic pill or food that spontaneously combusted fat where it is.
You’ll see this example all over the Internet: A pound of fat has around 3500 calories, so being
in a daily caloric deficit of 500 calories for a week, means your body needs to pull those 3500
calories (7 days x -500 calories = -3500 calories) for the week from somewhere. You can safely
lose 1-2 pounds weekly (depending on who’s doing it), but the slower it’s done the better.
Being in too deep of a deficit can force your body to get more of that energy from muscle and
fat, versus mainly just fat. But it’d be nonsense to generalize and tell everyone to be negative
500 calories in order to burn fat. Why? Because our bodies, habits, and physical activity are
already so different, Not including genetics into the mix.
Here’s an example: You have two women of the same age and height (let’s say 5’5 and 30
years old) - one that weighs 130 pounds and another that weighs 150 pounds. The first is lean
and very active (6-7 days of hard exercise/sport), versus the other that is sedentary (little to no
exercise) and has much more body fat than the lean woman. The lean person’s caloric intake
may be around 2,500 calories to maintain her weight of 130 pounds, whereas the 150 pound
person may need about 1,700 calories to maintain 150 pounds. (I got these numbers using the
ACE Calorie calculator I provided earlier - try it out)!
WHAT?! So the skinnier girl can eat 1,000 more calories than the bigger person and still not
gain weight? Yup. This is why it’s SO important to get your body moving. Growing up I always
thought about how I love to exercise because it allows me to eat more of what I love. This is
also why one size does not fit all when it comes to nutrition. That 150 pound person may be
able to get away with a bigger caloric deficit as she essentially has energy to spare. She can
easily lose 1-2 pounds a week and be fine, where it could be unsafe and unwise for the 130
pound person to lose that much weight weekly.
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GOALS
BUILDING MUSCLE
Building Muscle
Losing fat happens by being in a caloric deficit. Building muscle (and storing fat) happens in a
caloric surplus. This can get tricky as many people want to gain muscle but not fat. Too big of a
surplus and you’ll gain muscle but with extra fat. There’s something called ‘dirty bulking’ in the
body building and fitness community. This is an unwise way of gaining muscle that people use
- you basically eat everything you can find with no care to the amount or type of food it is and it
leads to an unnecessary amount of fat gain with some muscle gain. It’s important to be in a very
small caloric surplus and do progressive overload training in order to build bigger and stronger
muscles with minimal fat gain.
Adequate protein in your diet is also necessary not just to function properly, but to maximize
your muscle growth. Higher protein intakes can help grow and strengthen muscles. The Dietary
Reference Intake (DRI) of protein recommended by the Health and Medicine Division of the
National Academies of Sciences is 0.8 grams of protein per kilogram of body weight (or 0.36
g per pound of body weight), Ex: 125 pound sedentary woman should consume about 45
grams of protein. As stated before though, some studies showed that higher protein intake
close to 1.8 grams per kg of body weight may be beneficial for maximal muscle growth.
NOTE: There was an Australian fitness bodybuilder (female) that passed away on a very high
protein diet because of a rare disorder which prevented her from metabolizing those high
amounts of protein. You should always talk with your doctor or nutritionist to make sure you’re
consuming safe amounts of any nutrient.
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GOALS
F.A.Q
F.A.Q
I want to lose fat but gain muscle too! Which should I do first?
Fat loss is the primary goal. It may be a good idea to lower body fat percentage to a healthy
number before attempting to gain muscle. You’ll be able to better see how much muscle
you really have once you shed the excess fat. Then from this point you can slowly gain
muscle with minimal fat with a slight calorie surplus.
I reached my goal! What now? Do I still need to eat healthy and workout?
1st - congrats!!
2nd - duh.
Healthy eating and exercise habits are key to maintaining your body goals. You can lose
muscle mass by stopping your workout routines even if you eat well. Your body will feel
there’s no need for the extra muscle (if muscle gain was your goal) and you’ll slowly lose it.
You can maintain your workout routines but if you give up on healthy eating habits, then
your body may store more fat and/or lose muscle. Eating more than you burn leads to fat
gain. Insufficient protein consumption can lead to muscle loss. and other complications.
Can I lose fat from a specific part of my body, like my belly, but not from my butt?
Nope. There’s no workout or diet that targets one specific part of body fat. Everyone stores
body fat differently and a caloric deficit is the only proven way of getting rid of it. Your body
burns the fat throughout the body and some places are more stubborn than others. Some
people’s fat clings for dear life on their belly, others on their thighs, and others on their back.
Just don’t give up and you can reach the goal you want
.
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YOUR MINDSET
Try This: The next time you go to grab something to snack on, drink a glass of water and
wait 10 minutes. After 10 minutes, ask yourself if you REALLY still want it. If the answer is
yes, then go on, treat yourself. But if after 10 minutes you’ve forgotten about it or don’t
want anymore, then perhaps you didn’t REALLY want it.
You also need to realize that eating “healthy” isn’t just to achieve your dream body or
look good in a bikini. It is to nurture the most valuable asset you have - your BODY! This is
the only body you will ever have, so you better take care of it. And yes, while eliminating
the ‘bad’ stuff is important, adding ‘good stuff’ is even more important. Eating a balanced
and healthy diet will really change how you feel, not just your self esteem. You’ll find that
you have more energy, more focus, your skin will start looking better, your hair will start
looking healthier. You’ll be able to workout better, harder, get even faster results. There
are literally soooo many benefits and positive changes that will come out of eating a
healthy and balanced diet - so what in the world are you waiting for?! You are giving
yourself a GIFT by giving your body what it deserves. And with so many people around
the world that don’t have the opportunity to choose what they eat, you need to have an
attitude of GRATITUDE. You have the ability and freedom to make a CHOICE, and it is a
luxury, not something you are entitled to. Keeping this fresh in your mind will give you
perspective when you need it the most.
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YOUR LIFESTYLE
Something that has really helped us make better snacking decisions is leaving fruits on our
kitchen counter in plain sight and keeping the veggies in a visible place in the fridge. Too often
we let fruits and veggies go bad simply because we forget they are there! Out of sight, out of
mind. But keeping them in our line of sight really helps us eat more fruits and veggies.
Now, I know that many of you don’t live on your own, maybe you live with your parents, and you
can’t ‘revamp’ your kitchen. First try to talk to whoever is in charge (like your parents, etc) and
see if they would be willing to add a few things to their grocery list for you. If that’s not possible,
and you just have to eat whatever you are given, employ the hand method! Remember when
we talked about portions? It doesn’t matter so much what you eat when you portion your food
out. Getting a balance of carbs, proteins, and fats is the most important.
Don’t be scared to try new things. Walked by a cool looking vegetable in the super market
you’ve never tried? Purchase it, look up some recipes, try something new! You’ll be surprised
at what you like and don’t like. Eating healthy does not have to be boring. No one likes a dry
chicken breast without salt (...ew)! Stock up on spices and experiment away. Many people find
success with meal prepping. And like I said before, meal prepping does not have to be boring.
Let’s say you cook 6 chicken breasts for the week - season each one differently / use a different
sauce. For example, day 1 = lemon pepper, day 2 = olive oil and garlic, day 3 = BBQ sauce, and
so on. We know it isn’t fun to eat the same thing every day, but no one says you have to! You
can even meal prep 2or 3 different meals and alternate as the week goes on.
The point is, there isn’t one right or wrong way to eat healthy. It all depends on your life, your
situation, and more. But the most important thing is to TRY! There’s a lifestyle worksheet on the
next page to help lead you in the right direction. 26
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Lifestyle Worksheet
Junk in my pantry that does not serve Treats that I love and will eat in
me and that I will definitely get rid of Moderation
Every single week, try to add one habit to your lifestyle. Once you’ve
successfully done one habit for 7 days, add another one.
Habit Ideas:
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TRACKING YOUR PROGRESS
You’ll notice that as you lose fat and start toning up, the number on the scale might ac-
tually go up or stay the same - and that is TOTALLY normal. I am 5’3 and I weigh 125 lb.
When I tell people that they look so shocked - they tell me I ‘look’ like I weigh 115 pounds
or less. There are girls who look ‘bigger’ than me, and they weigh less than me. DO NOT
measure your self worth or your progress by the number on the scale. If you absolute-
ly need a scale, invest in one that measures body fat %. The way these scales work is
through Bio Impedance Analysis (BIA) – basically an undetected. electrical current that is
transmitted through your body via stainless steel pads on the scale. This measures body
fat percentage, muscle mass, bone density and water weight. Just remember that the
numbers it gives you are just ballpark figures and have a pretty large margin of error.
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TRACKING YOUR PROGRESS
Make sure you take the photo of the front, the side, and the back. The best time is in
the morning before breakfast, because you won’t be bloated or full of food. Mirror sel-
fies are good, but the best ones are self-timer photos or someone taking them for you.
You can also take a video of yourself and take a screenshot your body in each position
(front, side, back). Take your first progress photo in a relaxed state and for your last one
take one both relaxed and flexing - show off all your hard work! I have put together a
checklist below with some guidelines for the perfect progress photos.
Solid Background
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TRACKING YOUR PROGRESS
MEASUREMENTS
Bust: Measure
Try to measure as many parts of your around the widest
body as you can. You can also just focus part of your chest
on the parts of the body you want to min-
imize or grow. The most basic measure-
ments are bust, waist, and hips, but you Waist: Measure
can measure your arms, thighs, calves, around the smallest
and more. Remember that depending part of your chest
on how much you’ve eaten, when you’ve
gone to the bathroom, and many other
Hips: Measure
factors can impact the size of your waist,
around the widest
so try take an average number and don’t
part of your hips
freak out if you gain an inch in one day.
It’s probably just your lunch.
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SLEEP & ALCOHOL
Sleep
I remember when I was little and I had so much energy that I didn’t want to go to bed. And
my mom would tell me that I needed my beauty sleep, like all princesses do. Well, momma
was RIGHT! Sleep is SO Important. Lack of sleep releases the stress hormone, cortisol,
and too much of that hormone can actually cause your body to store even more fat and
slow down the metabolic process. Plus, getting enough sleep will ensure that you are fully
energized for your workouts and for your day overall! And the benefits don’t stop there -
getting enough sleep lowers your risk for health problems, reduces stress, helps with focus
and with depression, helps with muscle repair.
Now, to all my busy girls, I understand that sometimes we may feel like there is just SO MUCH
TO DO and there isn’t enough time to get your 8 hours of sleep. But, you purchased this
guide because you wanted to improve your life and take a step towards being a healthier,
happier self. It all starts between the sheets! You need to prioritize your well-being, not to
mention that you’ll be much more efficient if you make sure you get enough sleep.
When you are sleep deprived, your body produces more ghrelin, the hormone that makes
you feel hungry (you can remember it like this Ghrelin - my stomach is growlin). You may
also start to crave sugar for energy. So not only are you eating more sugar, your body is
more likely to store it as fat.
Drinking Alcohol
You already know what the three macronutrients are, but probably didn’t know some people
consider Alcohol to be the fourth macronutrient. Alcohol has 7 Calories per gram, where fat has
9. It’s almost as energy dense as fat - let that sink in. We don’t promote the consumption of
alcohol, but we won’t judge either. It’s normal for us to have an occasional glass or two as we
travel so much. We love immersing ourselves into new cultures and so enjoy a glass of Barolo
in Italy’s beautiful Piemonte region, along with a tasty Dunkelweizen in Munich. If you are of age
and you decide to drink, it needs to be done in moderation and responsibly! Treat yo self but
do it mindfully, and be aware of what is going into your body.
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WAT E R I N TA K E
Water
Why is it important?
Our bodies are made up of about 60% water, so it’s safe to say it’s essential for survival.
Water exist in all of our cells and organs and acts as a temperature regulator amongst
many other things. That’s the main reason we sweat - to cool us down.
Certain dry processed foods like bread, crackers, bagels, pretzels (basically anything that
turns into mush when it gets wet) take water from your body in order to be digested. These
foods are dehydrating. Foods like fruits and veggies have a high water content and they are
hydrating. You may need more or less water depending on how physically active you are
and whether you’re breastfeeding/pregnant.
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SUPPLEMENTS
Supplements
Supplements are not necessary unless you have a nutrient deficiency and your doctor
recommends you take some. What your body truly needs is excellent nutrient sources from
whole foods. It’s important to remember that supplements are just that, supplements. They
should not be used in place of a well balanced diet. Protein shakes should be taken in times
where you may not have time to prepare a solid meal that includes protein, or if you need some
kind of a quick snack to help fill you up. Protein and Caffeine are the only two supplements we
recommend.
If you’re lactose intolerant, then you may have a reaction to whey protein. I (Johnny) was once
able to drink whey protein shakes, but no longer can. My theory is that I may have become
lactose intolerant or have created an allergy to whey protein. A symptom I noticed after drinking
whey protein as of recent is extreme bloating and gas. If you notice the same reaction after
drinking whey, then stop taking it and try another source, like plant based protein powders. I
digest these fine whenever I drink them.
PROTEIN:
Whey Protein Isolate Powder or Plant Based Protein Powder
Why? Great for muscle recovery.
When? As a snack or right after a workout with some carbs.
CAFFEINE:
Caffeine is great option if you need an energy boost before your workout. A typical 12oz coffee
contains 200mg of caffeine. Some people are more sensitive to caffeine than others, and
it takes some people longer to metabolize it. That’s why some people can take a nap right
after drinking espresso, and other people have coffee in the morning, and stay up all night.
The recommended dose of caffeine for performance enhancement is: 3-6mg per kg of body
weight, with maximum absorption reached within 30 minutes. Time your consumption with your
work out to avoid leaving the gym feeling jittery. Beyond a tolerable level, you may experience
negative symptoms such as anxiety, jitters, insomnia, or an upset stomach. If you experience
these symptoms, drinking water may help to calm these symptoms until the caffeine leaves
your body. It takes caffeine about 2-10 hours to leave the body.
#JUSTIZFIT
FA C T O R F I C T I O N
Nutrition myths
Is bread and gluten bad?
Well, water is bad if you drink 30 gallons in an hour, but water isn’t inherently bad. Neither is
bread. Some people may be sensitive to gluten (a protein found in wheat/grains), especially if
they have celiac disease. And, if you don’t like wheat bread, then you don’t have to eat it! Whole
wheat does have a little bit more fiber, but you can just watch your portion sizes when eating
white bread.
Is dairy bad?
Dairy may not be good for you if you’re lactose intolerant. What is lactose intolerance? Our
bodies produce the enzyme lactase that breaks down lactose (sugar in milk) so we can digest
it. The National Institutes of Health reports about 65% of the human population has a reduced
ability to digest lactose after infancy, while only 5% of Northern European decent has lactose
intolerance (because they’ve depended on it for longer).
If you feel bloated or nauseas after consuming any dairy products then you may have some
degree of lactose intolerance. It’s different for everyone mainly due to genetics.
The problem with nighttime eating is that people tend to overdo it, especially when they’re
stressed and tired from work. Eating has a soothing effect on us, especially when we’re indulging
in sweets where we tend to go overboard. So no, eating at night won’t make you gain weight,
unless you’re in a caloric surplus.
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Ultimate Shopping List
SHOPPING LIST
#JUSTIZFIT
SHOPPING LIST
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RECIPES
B R E A K FA S T
Ingredients
1 clove of garlic
1 large egg, lightly beaten
1/2 cup diced cucumber
1/2 avocado, seed and skin removed
2 campari tomatoes, sliced (or 1 large tomato)
1 slice whole grain bread, toasted
Salt and black pepper, to taste
Feta Cheese Crumbles, to taste
Instructions
1. Pour the beaten egg into a frying pan and
season with salt and black pepper, to taste.
Cook over medium heat until scrambled,
about 3 minutes.
2. Rub the clove of garlic on the toast or mince
the garlic and spread on the toast.
3. Mash the avocado with a fork and spread
evenly on the toast. Season with salt and
pepper, to taste.
4. Top the avocado the cucumbers, tomato
slices, feta cheese, and scrambled eggs.
Vegan Option: Ditch the feta cheese and replace the eggs with a bean paste! For the
bean paste, boil beans and mash them or just mash canned beans.
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RECIPES
B R E A K FA S T
Morning Skillet
Ingredients Instructions
2 slices of bacon 1. Place the bacon on aluminum foil or on a pan and
2 cups cubed hash browns stick in the oven at 400 degrees F for about 20-25
(or peeled and diced potatoes) minutes. (It is important to place the bacon in the
1 garlic clove, grated oven while oven is cold for optimum crispyness).
1/2 onion, chopped 2. In the meantime, warm up a skillet with olive oil or
1 chopped green onion butter on medium heat. Add the grated garlic and stir
3 eggs, beaten for two minutes, until fragrant.
1/2 cup shredded cheddar cheese 3. Add in hash browns and onion. Cover and cook
until potatoes are tender, about 10-12 minutes.
4. Add in beaten eggs and stir until they are fully
cooked (about 2 minutes).
30 This recipe serves
MINUTES 5. Once bacon is finished, crumble it and add to
2-3 people
the potatoes. Finish by sprinkling with cheese and
chopped green onions. Serve warm.
B R E A K FA S T Ingredients
Pepper Side Up 2 large eggs
2 bell pepper slices
10
2 slices of deli ham MINUTES
2 cups arugula
1 tbsp. olive oil
Salt & Pepper, to taste
Instructions
1. Warm up a skillet to medium heat with butter
or olive oil. Place the pepper slices sideways on
the skillet, and crack each egg inside a pepper
slice. Cook uncovered until preferred doneness.
Season with salt and pepper.
2. Warm up the ham slices on the same or dif-
ferent skillet at the same time.
3. Pour olive oil over the arugula and season
with salt and pepper. Serve and enjoy!
#JUSTIZFIT
RECIPES
B R E A K FA S T
Vegan Option: Replace the eggs with flax meal + water and use a vegan protein powder.
B R E A K FA S T / S N A C K B R E A K FA S T / S N A C K
Instructions Instructions
Place all ingredients into a blender. Blend on Place all ingredients into a blender. Blend on
high until smooth. Serve cold and enjoy! high until smooth. Serve cold and enjoy!
5
MINUTES
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RECIPES
LUNCH / DINNER
40
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RECIPES
LUNCH / DINNER
LUNCH / DINNER
#JUSTIZFIT
RECIPES
LUNCH / DINNER
LUNCH / DINNER
#JUSTIZFIT
RECIPES
LUNCH / DINNER
LUNCH / DINNER
10
This recipe serves
MINUTES 1 person.
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DIETS
Diets
While we do not support restrictive eating or hardcore dieting, we realize that everyone is
totally different. Some people need a set of guidelines or specific rules to follow, and for
this reason there are some people that do great on diets! We wanted to make this guide to
answer as many questions about the fitness & health industry as we can. Here we list out a
few of the popular diets many people had questions about.
Note: We also provide links to articles that go into detail and give sample meal plans for each
diet in case you’d like to try them out! There are entire books written on each diet, so we felt
it was best to just introduce you to them and give a rough idea of what they are.
Vegan:
There are absolutely no animal products when it comes to the typical Vegan diet. No eggs,
dairy, meat, or fish of any kind. This can be a difficult diet for many people to follow unless they
plan and buy all their foods. There’s different nutrient deficiencies associated with this diet if
it isn’t carefully planned. There are several nutrients that are difficult to get from a plant only
based diet If you are planning to follow a vegan diet, be sure that you are getting adequate
Vitamin B12, Vitamin A, Vitamin D, Calcium, Zinc and Iron in your diet. A deficiency can be
corrected easily with vitamin supplements. You will know if you are deficient in vitamins and
minerals based on blood work.
https://www.healthline.com/nutrition/vegan-diet-guide#section11
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DIETS
Diets
Keto (ketogenic diet):
This diet is based on the idea that our body can use fat as the main energy source instead
of carbs. This is done by consuming a diet that is about 70% fats, 25% protein, and 5% or less
carbs - the macro split depends on the type of keto you do. Restricting your body of carbs
forces your body into using the fats you consume as the main energy source. This is called
ketogenesis and it can take several days to weeks to fully be in a ketogenic state.
People who follow a ketogenic diet check their ketone levels using test strips for their blood or
urine. This is important to make sure that ketone levels don’t rise too high, causing ketoacidosis
because this can be dangerous. Ketogenic diets can be controversial because some people
aren’t sure about their sustainability but they tend to be pretty safe and effective. Talk to your
doctor before starting an extreme diet.
https://www.healthline.com/nutrition/ketogenic-diet-101#section9
Paleo:
This diet can also be seen as the “caveman” diet. Paleo requires that you eat whole-
unprocessed foods like meat, fruits, veggies, nuts, and several other things. There’s no dairy,
added sugars, grains (bread, rice, pasta, etc.), and the list goes on with what you can’t eat. You
would be eating much more meat here compared to the other diets mentioned.
https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#section9
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REFERENCES
Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating Slowly Led to Decreases in Energy Intake within Meals
in Healthy Women.” Journal of the American Dietetic Association108, no. 7 (2008): 1186-191. doi:10.1016/j.jada.2008.04.026.
Berardi, John, PhD, CSCS, Ryan Andrews, MS, MA, CSCS, Brian St. Pierre, MS, RD, CSCS, Krista Scott-Dixon, PhD, Helen Kollias,
PhD, CSCS, and C Amille DePutter. The Essentials of Sport and Exercise Nutrition. 3rd ed. Precision Nutrition.
Berg, Jeremy M. “Triacylglycerols Are Highly Concentrated Energy Stores.” January 01, 1970. Accessed March 20, 2018. https://
www.ncbi.nlm.nih.gov/books/NBK22369/.
Body Mass Index, BMI Calculator, Healthy BMI.” Accessed February 10, 2018. https://www.nhlbi.nih.gov/health/educational/
lose_wt/bmitools.htm.
Hall, Kevin D., Steven B. Heymsfield, Joseph W. Kemnitz, Samuel Klein, Dale A. Schoeller, and John R. Speakman. “Energy
Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition95, no. 4
(2012): 989-94. doi:10.3945/ajcn.112.036350.
Mettler, Samuel, Nigel Mitchell, and Kevin D. Tipton. “Increased Protein Intake Reduces Lean Body Mass Loss during Weight
Loss in Athletes.” Medicine & Science in Sports & Exercise42, no. 2 (2010): 326-37. doi:10.1249/mss.0b013e3181b2ef8e.
Ogden, Cynthia L., Ph.D, Margaret D. Carroll, M.S.P.H., Cheryl D. Fryar, M, and Katherine M. Flegal, Ph.D. “Prevalence of Obesity
Among Adults and Youth: United States, 2011–2014.” Prevalence of Obesity Among Adults and Youth: United States, 2011–2014.
November 2015. Accessed March 20, 2018. https://www.cdc.gov/nchs/data/databriefs/db219.pdf
Pesta, Dominik H., and Varman T. Samuel. “A High-protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.”
Nutrition & Metabolism11, no. 1 (2014): 53. doi:10.1186/1743-7075-11-53.
Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. August 2010. Accessed March 03, 2018. https://www.ncbi.nlm.nih.
gov/pmc/articles/PMC2908954/#R127.
Schiöth, Helgi, Danielle Ferriday, Sarah Davies, Christian Benedict, Helena Elmståhl, Jeffrey Brunstrom, and Pleunie Hogenkamp.
“Are You Sure? Confidence about the Satiating Capacity of a Food Affects Subsequent Food Intake.” Nutrients7, no. 7 (2015):
5088-097. doi:10.3390/nu7075088.
Schmid, Sebastian M., Manfred Hallschmid, Kamila Jauch-Chara, Jan Born, and Bernd Schultes. “A Single Night of Sleep
Deprivation Increases Ghrelin Levels and Feelings of Hunger in Normal-weight Healthy Men.” Journal of Sleep Research17, no.
3 (2008): 331-34. doi:10.1111/j.1365-2869.2008.00662.x.
Vispute, Sachin S., John D. Smith, James D. Lecheminant, and Kimberly S. Hurley. “The Effect of Abdominal Exercise on
Abdominal Fat.” Journal of Strength and Conditioning Research25, no. 9 (2011): 2559-564. doi:10.1519/jsc.0b013e3181fb4a46.
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FAT LOSS STRATEGIES
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I AM VOLUNTARILY PARTICIPATING IN THE AFOREMENTIONED ACTIVITY AND I AM PARTICIPATING IN THE
F AACTIVITY
T L O S S ENTIRELY
STRATE ATG I E S
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ASSESSING MY CURRENT STATE OF HEALTH BEFORE TAKING PART IN THE AFOREMENTIONED ACTIVITY. I AM AWARE OF THE
RISKS ASSOCIATED WITH TRAVELING TO AND FROM AS WELL AS PARTICIPATING IN THIS ACTIVITY, WHICH MAY INCLUDE, BUT
ARE NOT LIMITED TO, PHYSICAL OR PSYCHOLOGICAL INJURY, PAIN, SUFFERING, ILLNESS, DISFIGUREMENT, TEMPORARY OR
PERMANENT DISABILITY (INCLUDING PARALYSIS), ECONOMIC OR EMOTIONAL LOSS, AND DEATH. I UNDERSTAND THAT THESE
INJURIES OR OUTCOMES MAY ARISE FROM MY OWN OR OTHERS’ NEGLIGENCE, CONDITIONS RELATED TO TRAVEL, OR THE
CONDITION OF THE ACTIVITY LOCATION(S). NONETHELESS, I ASSUME ALL RELATED RISKS, BOTH KNOWN OR UNKNOWN TO
ME, OF MY PARTICIPATION IN THIS ACTIVITY, INCLUDING TRAVEL TO, FROM AND DURING THIS ACTIVITY. SIRENA BODY, LLC
DOES NOT ASSUME ANY RISK OF YOUR USE OF THIS INFORMATION AS SUCH MATERIALS OR CONTENT MAY NOT CONTAIN
THE MOST RECENT INFORMATION. THIS RESOURCE IS NOT INDIVIDUALLY TAILORED.
I agree to indemnify and hold harmless Sirena Body, LLC against any and all claims, suits or actions of any kind whatsoever for liability,
damages, compensation or otherwise brought by me or anyone on my behalf, including attorney’s fees and any related costs, if litiga-
tion arises pursuant to any claims made by me or by anyone else acting on my behalf. If Sirena Body, LLC incurs any of these types of
expenses, I agree to reimburse Sirena Body, LLC. I acknowledge that Sirena Body, LLC and their directors, officers, volunteers, repre-
sentatives and agents are not responsible for errors, omissions, acts or failures to act of any party or entity conducting a specific event
or activity on behalf of Sirena Body, LLC. I acknowledge that this Activity may involve a test of a person’s physical and mental limits and
may carry with it the potential for death, serious injury, and property loss. The risks may include, but are not limited to, those caused by
terrain, facilities, temperature, weather, lack of hydration, condition of participants, equipment, vehicular traffic and actions of others,
including but not limited to, participants, volunteers, spectators, coaches, event officials and event monitors, and/or producers of the
event.
I ACKNOWLEDGE THAT I HAVE CAREFULLY READ THIS “WAIVER AND RELEASE” AND FULLY UNDERSTAND THAT IT IS A RELEASE
OF LIABILITY. I EXPRESSLY AGREE TO RELEASE AND DISCHARGE Sirena Body, LLC AND ALL OF ITS AFFILIATES, MANAGERS,
MEMBERS, AGENTS, ATTORNEYS, STAFF, VOLUNTEERS, HEIRS, REPRESENTATIVES, PREDECESSORS, SUCCESSORS AND AS-
SIGNS, FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION AND I AGREE TO VOLUNTARILY GIVE UP OR WAIVE ANY RIGHT
THAT I OTHERWISE HAVE TO BRING A LEGAL ACTION AGAINST Sirena Body, LLC FOR PERSONAL INJURY OR PROPERTY DAM-
AGE.
I further acknowledge that this contract shall be construed under the laws of the State of Florida. To the extent that Florida Statutes
and/or case law does not prohibit releases for negligence, Sirena Body, LLC is hereby released from any and all liability that may arise
from a negligence action.
In the event that I should require medical care or treatment, I agree to be financially responsible for any costs incurred as a result of
such treatment. I am aware and understand that I should carry my own health insurance. In the event that any damage to equipment or
facilities occurs as a result of my or my family’s willful actions, neglect or recklessness, I acknowledge and agree to be held liable for any
and all costs associated with any actions of neglect or recklessness.
I further acknowledge that this Agreement was entered into at arm’s-length, without duress or coercion, and is to be interpreted as
an agreement between two parties of equal bargaining strength. Both the Participant, and/or owner of this PDF however obtained,
and Sirena Body, LLC agree that this Agreement is clear and unambiguous as to its terms, and that no other evidence will be used or
admitted to alter or explain the terms of this Agreement, but that it will be interpreted based on the language in accordance with the
purposes for which it is entered into.
I further acknowledge that, in the event that any provision contained within this Release of Liability shall be deemed to be severable or
invalid, or if any term, condition, phrase or portion of this agreement shall be determined to be unlawful or otherwise unenforceable, the
remainder of this agreement shall remain in full force and effect, so long as the clause severed does not affect the intent of the parties.
If a court should find any provision of this agreement to be invalid or unenforceable, but that by limiting said provision it would become
valid and enforceable, then said provision shall be deemed to be written, construed and enforced as so limited. I acknowledge that I am
accepting of this Agreement by attempting the Activity of this PDF and anything associated with it.
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