Nutritional Ladder to Success

Dear Adult Student,

None of us here are doctors or even trained licensed nutritionists for that matter. However, through years of teaching, training and instructing students of all ages, personalities and body types, we’ve been able to create a “nutritional” formula and strategy that may be helpful in aiding you to achieve your fitness goals. Obviously we cannot tell you what to eat as every person is unique and has very specific nutritional requirements. Additionally you need to speak with your physician before making any changes to your eating habits. It’s very important that you take the appropriate measures to ensure that you eat a balanced and nutritionally balanced diet at all times.

That being said however, this is a strategy that I employ to help me shed unwanted weight and fat. As you most likely know, being fit and trim has as much to do with what you eat as it does how often you work out. Exercising can make you stronger and help your cardiovascular, skeletal and respiratory systems, but it may not be enough to help you lose unwanted fat and inches. The following is a strategy and basic diet plan that may help you achieve the weight and body fat composition that will make you look as good as you feel!

First things first! Throw away or donate any foods in your house that contain excessive sugar, saturated fat or are generally unhealthy! Basically, all the unhealthy snack foods must go. This step is not optional! If you don’t take this step, you’re unlikely to take the next ones!

Step two: Have a meal, as described below and immediately go grocery shopping (on a full stomach). Purchase the foods that will help you cook or create the meals described in the diet plan. Choose foods that will contribute to a well-balanced meal plan.

Step three: Weigh yourself ad take your waist and thigh measurements and write them down in a journal that you will keep next to your scale. Do this every morning, in the nude prior to your shower. Weighing your self and taking your measurements daily will keep you focused on your goal. Obviously we cannot expect daily changes in your measurements, but doing this ritual every day will keep you focused on your goal. This step is not optional and is critical to your success! Again, if you don’t take this step, you’re highly unlikely to do the next. There will be daily fluctuations, however, by the end of each week you should finish closer to your goal.

Here’s the Concept

Morning 6 am - 10 am: Low fat, low sugar yogurt, one serving fresh fruit, hot beverage with no cream or sugar (artificial sweeteners are acceptable).

Afternoon 12 pm - 2 pm: Roll-up “wrap” sandwich (turkey, chicken, beef, tuna are all fine). Salt and pepper to taste and a hot beverage with no cream or sugar (artificial sweeteners are acceptable). Lettuce and tomato or a similar vegetable is fine.

Late afternoon 4 pm - 5 pm: Low fat yogurt and a hot beverage or a serving of fresh fruit or even a small salad with low fat dressing will do.

Dinner 7 pm - 9 pm: One serving of green leafy salad with carrots and cucumbers and low fat dressing, One portion (the size of your palm) of steak or chicken or fish or pork or similar (grilled with salt and pepper to taste) and a green vegetable (no butter), salt and pepper to taste.

Late Night 10 pm - 12 am: If you’re hungry, yogurt or fruit or oatmeal with artificial sweetener.

Drink a glass of sparkling water (or tap water) with every meal and as much bottled water or hot beverages as you like all day.

If at any point you feel weak, irritable or dizzy, add an additional portion of yogurt, fruit or protein.

Expect to lose 2-3 pounds per week with this plan. If you lose more or less, adjust your intake to achieve these results.

If you have any pre-existing conditions or are on any type of medication, please check with your physician prior to following this meal plan. Remember to check with your Health Professional prior to beginning this or any meal plan.

“Inch by inch... It’s a Cinch” Follow this simple plan and you’ll make it... Guaranteed!