Nitro Lifestyle Plan

Nitro lifestyle Plan

Contents 1. 5-Day Detox 2. Bootcamp or Personal Training 3. Strength Training 4. Lifestyle Cardio 5. Lifestyle change for a healthy life 6. Lower Stress 7. Eating Plans

a) Lose 10 or less pounds & stay healthy

b) Lose 10+ pounds 8. Low-Calorie Snacks

Written by Ninko Pangilinan, Founder of Nitro Fitness | MyNitro.ca

Loosen UP! Detoxing Detox is far from a quick fix for weight loss. The purpose of any detox plan is to take a load off the organs that detoxify the body- the liver, kidneys and digestive system. Doing a detox helps clear your digestive system and toxins your body may or may not have. It’s like starting with a clean slate, starting at 0. This will help your body start your new healthy eating and exercise program. Follow this safe and do-able five-day program.

What to do Check your schedule and mark a week where you have a clean break from functions or events that might derail your detox, such as weddings, birthdays or special occasion meals. Some people may experience a ‘cleansing’ reaction in the first few days of detox, including headaches or loose bowel movements. This is due to the sudden withdrawal of certain foods, in addition to stimulation of detoxifying organs. These symptoms should subside in 24 to 48 hours.

5 Day Detox Plan 1. Drink 2 cups of lemon juice water. Start and end your day with this (Add lemon juice from real lemon or concentrate).

2. Drink at least 3 liters of fluid (6 water bottles/ 12 cups) per day.

3. Add tea spoon of Herbalife Aloe concentrate to water as much as you like.

4. Drink 3-5 cups of decaffeinated herbal green tea per day 5. You are only allowed to eat vegetables or fruits throughout the day. No fruits after 5pm.

Recommendation: Complete this 4 times a year to clean out your digestive system and to help recharge your body in a healthy way.

Note: Don’t detox if you are pregnant, breastfeeding, elderly, have high blood pressure, are underweight or against your practitioner’s recommendation.

Push Yourself BOOTCAMP OR PERSONAL TRAINING • Make training part of your lifestyle • Always complete 2-5 personal training sessions or bootcamp workouts a week for great results • If you skip a session, do a full body workout at home/hotel. Use youtube, instagram, facebook or ask your trainer for a workout! No excuses!

LIFESTYLE STRENGTH TRAINING Practice doing the following lifestyle body weight exercises 2-3 times a week for a total of 10-50 reps & 1-3 sets. Start at the bottom of the scale and work your way up.

• Squats, Lunges, Jumping Jacks, Crunches/ Sit Ups, Push-Ups and Rows w/ bands or Chin ups.

LIFESTYLE CARDIO • Must complete this 2-7 times a week • Duration: 20-60 minutes • Examples: walking, jogging, sprints, running, walking the dog, biking, skipping, swimming, playing sports, gardening, stairs, jumping jacks, boxing, bootcamp and any physical activity that brings your heart rate up

At the end of the day, our heart is what keeps us going and living a long life. This part of your program you should want to do, and it will eventually be a part of who you are for the rest of your life.

You need to repeat this portion of the program for a minimum of at least 3 months to make it a habit and after that it will become much easier to do.

Be Consistent!

4 LIFESTYLE CHANGES TO KEEP YOU HEALTHY FOR LIFE 1. Walk 20- 30 minutes every day. Dr. Cutler says a daily walk can transform your life. Not only is walking an easy way to get exercise into your daily routine, but it also has a positive impact on your mental health as well, he says. “Walking does more than just give you a little cardiovascular exercise—walking gives you a boost in feeling and the feeling is what you carry with you the rest of the day,” he says. “You feel like you have accomplished something to honor yourself and this body you have been given is a gift. So, when you feel good, you choose to make choices in your food, how you treat others and how you speak, which translates into health.”

2. Make our simple eating plan apart of your life. Key to health is 80% nutrition, 20% exercise, but 100% commitment. Herbalife Shake for breakfast, balanced lunch, and no starchy carbs for dinner. Enjoy 3-4 cheat meals a month.

3. Perform resistance training 2-5 times a week. The more tension we put on our bodies, the stronger our bones, muscles, and mind becomes. Stay motivated with proper guidance and knowledge by hiring a Nitro Fitness Health Coach/ Trainer.

4. Reduce Stress-You can lower your blood pressure and reduce emotional eating and physical pain by lowering your stress. The more stress an individual has, the more toxins they produce, which will make it harder to lose unwanted fat and also promote disease.

3 Ways to lower stress

Listen to music that calms you and makes you feel peaceful

Practice slow, deep breathing

Share your feelings and emotions with a close friend

SIMPLE EATING PLAN

• Have a SHAKE for breakfast. We recommend the Herbalife Meal Supplement shake. If you do not wish to take it, make a vitamin-enriched smoothie full of fruits and vegetables.

• Eat a balanced lunch. Your lunch should contain carbs, fats, and protein. An example of an awesome lunch would be brown rice, salad w/ flaxseeds and either a vinaigrette or balsamic dressing.

• NO STARCHY CARBS FOR DINNER. Dinner must either be a shake & veggies or protein & veggie (Chicken & steamed vegetables).

• Enjoy 3-4 CHEAT MEALS a month. It is important to enjoy ever so often so you don’t feel deprived. Life has great foods, tons of events and we need to be able to enjoy once in a while. Be disciplined during the week and reward yourself with one cheat meal during the weekend. This is a lifestyle, not a diet!

• Water only! Drink 8-12 cups of water a day. That is equivalent to 4-6 water bottles. Drink 3-5 cups of herbal tea a day to stay hydrated and regulated. If you have to drink coffee, drink it in the morning. No more juice or pop!

• Need a snack? Choose a fruit or vegetable! Keep it fresh!

• Cut dairy out as much as possible. No more cheese, yogurt, & milk from cows. Cottage cheese & low fat Greek yogurt is ok.

• Always choose the healthier option. Try eating whole wheat bread instead of white bread & brown rice over white rice.

• Eliminate white carbs from your diet.

Meal PLAN Breakfast

Lunch

Herbalife formula 1 shake + 1 fruit Example: Herbalife vanilla flavored shake and a red apple.

OR

1 Protein unit + 1 fruit Examples: 6 egg whites (hard boiled or cooked with pan spray as an omelet) + ½ grapefruit.

Eat a balanced lunch with Carbs, Fat & Protein (Only meal with starchy carbs) Example: Brown Rice, Roasted Chicken Breast and vegetables OR Fish, brown pasta and salad OR 6 inch Chicken Breast Sub w/ lots of veggies, no cheese and mustard.

Snack Protein snack + 1 fruit Example: Herbalife protein shake + apple.

You may have a protein shake after your workout as well.

dinner 10 or less pounds + staying healthy

10 + Pounds in weight loss

1 Protein unit + veggies Example: fish or chicken breast with a salad and water or chicken soup with vegetables and no noodles.

Herbalife formula 1 shake + vegetables Example: Herbalife shake + steamed vegetables.

Supplements 2 multivitamins every meal: • 1 Cell activator after breakfast & 1 after lunch.

• Drink 3-5 cups of tea a day.

Low Calorie Snacks

Snacking doesn’t have to be an unhealthy habit.

It’s not unusual to get hungry between meals– particularly if you have a long stretch in between.

The key is planning ahead to make sure you have some healthy foods available, and ideally, you should combine some protein with a little carbohydrate to fill you up and keep you going.

Snacks UNDER 100 CALORIES: • Nonfat latte made with soy milk • Mini pita bread with a quarter of an avocado • Herbalife® Creamy Chicken Soup Mix • Herbalife® Peach Mango or Wild Berry Beverage Mix • Two rice cakes with one wedge light cheese • One 100-calorie pudding cup • ½ cup nonfat cottage cheese with ½ cup blueberries • 1 ounce turkey jerky with one slice rye cracker • One individual carton light nonfat yogurt with 1 tablespoon raisins • Toasted whole-grain waffle with a sprinkle of cinnamon-sugar • One stick mozzarella cheese with one sesame bread-stick • ¾ cup tomato soup made with nonfat milk • Three hard-cooked egg whites mashed with a little Dijon mustard and a sliced tomato

Fruits Food Item

ONE UNIT

Calories

Fiber (G)

Apple

1 Medium

75

3

Apricots

3 Whole

50

3

Avocado

¼ Average Fruit

80

2

Banana

1 Small

100

3

Blackberries

1 Cup

75

8

Blueberries

1 Cup

110

5

Cantaloupes

1 Cup. Cubed

55

1

Cherries

20

80

2

Grapes

1 Cup

115

2

Grapefruits

½ Fruit

40

2

Honeydew & Melon

1 Cup. Cubed

60

1

Kiwi

1 Large

55

3

Mango

½ Large

80

3

Nectarine

1 Large

70

2

Orange

1 Large

85

4

Pear

1 Medium

100

4

Pineapple

1 Cup. Diced

75

2

Strawberry

1 Cup. Sliced

50

4

Tangerines

1 Medium

45

3

Watermelon

1 Cup. Balls

50

1

Cooked Vegetables Food Item

ONE UNIT

Calories

Fiber (G)

1 Cup

85

6

Artichoke

1 Medium

60

6

Asparagus

1 Cup

45

4

Beets

1 Cup

75

3

Brussels Sprouts

1 Cup

60

4

Cabbage

1 Cup

35

4

Cauliflower

1 Cup

30

4

Carrots

1 Cup

70

5

Celery

1 Cup

20

2

Chinese Cabbage

1 Cup

20

3

Collard Greens

1 Cup

50

5

Corn

1 Ear

75

2

Eggplant

1 Cup

30

3

Green Beans

1 Cup

45

4

Green Peas

1 Cup

140

8

Kale

1 Cup

35

3

Leaks

1 Cup

30

1

Mushrooms

1 Cup

40

3

Acorn Squash (baked)

Raw Vegetables Food Item

ONE UNIT

Calories

Fiber (G)

Cabbage

1 Cup

20

2

Carrots

1 Cup

50

4

Cucumber

1 Cup

15

1

Endive

1 Cup

10

2

Pepper Green (chopped)

1 Cup

30

2

Pepper Red (chopped)

1 Ear

30

2

Pepper Yellow (chopped)

1 Cup

30

2

Romaine Lettuce

1 Cup

10

1

Spinach

1 Cup

10

1

Tomatoes (chopped)

1 Cup

40

2

10 REASONS TO AVOID DAIRY Eat/Drink organic dairy products, if you must have it. But, educate yourself on where your dairy comes from. The organic cow’s natural diet contains no added hormones, chemicals, or antibiotics. They also contain higher levels of omega-3 fatty acids, vitamins A and E, and antioxidants.

Modern methods of dairy processing are extremely concerning. The typical cow produces milk for about 300 days after giving birth. In an attempt keep up dairy production levels, the dairy industry uses bovine growth hormone (BST), which is a controversial, geneticallyengineered growth hormone which is injected into cows to increase milk production.

The affects of BST are also controversial as manufacturers claim the hormone has no adverse effects on humans, but many experts disagree. One thing to note: most of the European countries and Canada have banned its use.

In order to maximize milk production, cows are kept pregnant most of their lives on both commercial AND organic farms. During pregnancy, cow’s hormones, such as estrogen and progesterone, are extremely high and these hormones are present in their milk. It’s been shown that cow’ milk, both regular and organic, contains 59 active hormones.

Contrary to popular belief, eating/drinking dairy products does NOT prevent osteoporosis.

Many studies have demonstrated that countries with the highest intake of dairy (U.S., Sweden, and Holland) have the highest incidence of osteoporosis and bone fractures, while countries with the lowest dairy intake (Japan and South Africa), have the lowest rates of osteoporosis and bone fractures. A study conducted by Harvard University followed 78,000 women during a 12-year period and found that those who consumed the most dairy broke more bones than those who rarely consumer dairy. Healthy bones need calcium, phosphorus, magnesium, boron, copper, zinc, manganese, and other vitamins and minerals. An excess of calcium without these other vitamins and minerals can actually increase the likelihood of fracture. Vegetables such as collard greens, kale, bok choy and sea vegetables contain high amounts of calcium, as well as these other vitamins and minerals. Eating these vegetables regularly can provide the body with the essential calcium it needs without the negative side effects of dairy.

Dairy products have been linked as a cause or contributing factor to arthritis.

Some experts believe that malabsorption of milk or dairy products due to the pasteurization process could be the cause. The enzymes in milk are often destroyed by the heat in the pasteurization process.

Dairy products, especially ice cream and cheese, are loaded with fat and cholesterol, as well as sugar which can lead to clogged arteries, heart disease, obesity, and diabetes.

Dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) which is a known cancer promoter. IGF-1 is a key factor in the rapid growth and proliferation of breast, prostate, and colon cancers and has been suspected to promote all other cancers as well.

Chemicals, chemicals, and more chemicals. Cheese is one of the dairy products that has gone down the nasty path of chemical adulteration. Processed cheese is little more than a complex of chemicals. It is artificially thickened, stabilized, preserved, flavored, and colored. Methyl cellulose is a thickener used in processed cheese; by the way, it is also used in making cosmetics and adhesives. Sodium carboxymethyl, a stabilizer, is also used in certain paints and printing inks. Even the cheese wrappers are treated which can seep into the cheese. Oh, and if you still want your cheese, here’s another interesting fact. Each bite of hard cheese contains 10 times whatever is contained in milk (hormones, antibiotics, pesticides, herbicides, dioxins) since it takes 10 pounds of milk to make one pound of cheese. Love ice cream? Each bite of ice cream contains 12 times the chemicals, pesticides, and antibiotics.

Dairy products have been shown to be a major contributing factor to the following ailments: allergies, sinus problems, post-nasal drip, irritable bowel syndrome, headaches, ear infections, menstrual pain, asthma, brain fog, mucus, Type 1 diabetes, chronic constipation, and anemia (in children).

Eating dairy products can lead to inflammation, specifically in your gut. Dairy products increase mucus production in the digestive system. This mucus in the intestines mixes with fiberless white flour (all of that yummy processed food) which produces a glue-like buildup in your intestinal wall. Layer after layer of gluey feces builds up over years, forming a rough, rubbery substance which coats the corners of the intestinal tract. Studies have shown that the accumulation of hardened feces badly deforms the intestines. Autopsies have shown that an average male has seven to nine pounds of hardened feces within his intestine. ***GROSS*** This obstruction causes constipation, a reduction in the absorption of nutrients through the intestinal wall, and is a breeding ground for parasites. The U.S. Health & Human Services admitted that over 90% of Americans are walking around with partly clogged colons.

Good health is dependent on a healthy and clean colon.

Eating dairy products can affect your fertility. The hormones in dairy products can disrupt your own hormonal balance. Dairy has been linked to both female AND male infertility. Studies have shown that there are more concentrated pesticides in cheese than in non-organically grown fruits and vegetables. Excess estrogen and pesticide exposure have been linked to PCOS (Polycystic Ovary Syndrome) and Endometriosis. Also, mucus builds up in the reproductive system due to dairy consumption. Excessive mucus in the reproductive system caused by dairy consumption can make the journey of sperm through the uterus and fallopian tubes more difficult. So, if you’re interested in having kids, you may want to eliminate or decrease your dairy consumption.

I know, I know. Many of us have a childhood attachment or love of milk and its by-products. However, there are many other great alternatives such as Almond Milk, Rice Milk, Oat Milk, and Coconut Milk and the products derived from these milks. If you’re looking to increase your calcium intake, try sesame seeds, collard greens, kale, almonds, parsley, pistachios, salmon, watercress, chickpeas, figs, and beans.

Many people don’t associate dairy products negatively until they cut them out of their diets and see how much better they feel. When they realize how much more energy they have or have fewer allergies or less sinus pressure, they become converts immediately. Try experimenting with cutting out dairy for 2 weeks and take notice of how you feel. Add it back in and see the difference. You may be surprised!

Milk does NOT do a body good!