V e n i c e N u t r i t i o n . c o m

B u i l d i n g Yo u r B o d y C o n f i d e n c e

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Copyright © 2004-2015 Venice Nutrition, LLC All Rights Reserved.

Any use, duplication, or disclosure by the United States Government is subject to the restrictions set forth in DFARS 252.227-7013(c)(1)(ii) and FAR 52.227-19

Product names, logos, designs, titles, words or phrases used in the Venice Nutrition, LLC “Nutrition Coach Certification Course Manual”, including without limitation, Venice Nutrition are owned by

Venice Nutrition, LLC, its licensors, or other entities.

Such trademarks, service marks and trade names may be registered in the United States and internationally.

N u t r i t i o n C o a c hCer tif ication Course Manual

Venice Nutrition System created and developed by:

Mark Macdonald

Nutrition Coach Certification Course Manual written by:

Mark Macdonald and the IBNFC

Nutrition Coach Certification Course Manual edited by:

Joseph Landau and Valerie Cogswell

Nutrition Coach Certification Course Manual book design by:

Vaughan Risher

Venice nutrition’s Medical Board

Leaders in their individual fields joined together to form the International Board of Nutrition and Fitness Coaching (IBNFC). The IBNFC oversees all Medical Parameters of the Venice Nutrition System. The IBNFC also governs and confirms the validity of all testing mate-rial for each Nutrition Coach Certification. The IBNFC Board members are below:

Mark MacdonaldCreator of the Venice Nutrition Program / Chair of the IBNFC

Nicole Hilburt, RD, LDN, CNSDDirector of Dietetics

Dr. Steve S. Lee, DODiplomate of the American Board of Internal Medicine

Director of Medical Affairs

Dr. Bryen BellDirector of Spinal Wellness and Rehabilitation

For More inForMation on the iBnFC, please visit www.iBnFC.CoM

IBNFCInternational Board of Nutrition and Fitness Coaching

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WelcoMe!Welcome to the Venice Nutrition Training System! We began our journey in 1993 to create a system

that incorporates all the facets necessary to teach clients how to achieve permanent results and make nutri-tion and fitness part of their life forever!

Our training system was developed to teach anyone with a passion for nutrition and fitness how to be-come an knowledgeable and successful coach, while also creating their own financial freedom.

Our motto is, “Get the Edge.” “The Edge” is balance and consistency and our entire foundation is built upon these two concepts. Mastering balance and consistency is the key to staying healthy and living the highest quality life! A great goal for each coach after completing the training system is to possess “the Edge.”

Thank you for your interest in the Venice Nutrition System! Please enjoy the training!

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special thanks:This Training System is dedicated to my foundation, my wife Abbi. Thank you for always believing in me

and providing me with the strength and courage to follow my dreams. I love you.

My son Hunter for reminding me how precious life is.

My mom and dad for being amazing parents and teaching me to always believe in myself.

Joseph Landau and Valerie Cogswell for possessing amazing skills in writing and editing.

Dr. Steve Lee, DO and Nicole Hilburt, RD, LDN, CNSD for having an open mind and helping me create the IBNFC (International Board of Nutrition and Fitness Coaching).

Vaughan Risher for having a special gift to create many visual masterpieces.

Steven Griffith for teaching me the art of communication.

Pa rt 1 • Me M b e r Ha n d b o o k Co n t e n t s

Section 1 • THREE PHASES OF HEALTH I-1• Phase One • Laying Down Your Foundation I-1• Phase Two • Building Your House I-4• Phase Three • Maintaining Your House I-5

Section II • HOW TO MONITOR RESULTS II-1Stabilizing Blood Sugar II-2Reduction in Body Weight II-2The Body’s Internal Mechanism II-2Set Point Damage II-3Reprograming Your Set Point II-3

Section III • QUALITY OF FOOD III-1The Glycemic Index III-1Quality of Food Chart III-2

Section IV • TIPS FOR SUCCESS IV-1Tip One: Remember You Are An Individual IV-1Tip Two: Weigh Yourself at Max Once a Week IV-2Tip Three: How to Optimize Your Sleep IV-2Tip Four: The Best Way to Eat Your Meals IV-3Tip Five: Meals and Snacks Are the Same IV-4Tip Six: Optimize Your Digestion by Eating Food in Order IV-4Tip Seven: Complete Protein vs Incomplete Protein IV-4Tip Eight: The Power of Measuring Food and Journaling IV-5Tip Nine: Protein Bars, Powders and Shakes IV-5Tip Ten: Coffee and Alcohol IV-6Tip Eleven: Ordering Food in Restaurants IV-6Tip Twelve: Correct Exercise Technique IV-7Tip Thirteen: Cardiovascular Exercise Duration and Intensity IV-8Tip Fourteen: The Best Ways to Take Your Supplements IV-10Tip Fifteen: The Best Ways to Stay Hydrated IV-10

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Pa rt 2 • In t ro d u C t I o n Ma n ua l Co n t e n t s

Section V • NUTRITION V-1Everyone is an Individual V-1The Difference Between Body Weight and Body Composition V-2The Six Essential Nutrients V-2The Importance of Calorie Intake at Each Meal V-5The Importance of Proper Nutrient Ratios at Each Meal V-6The Importance of Eating Every 3 to 4 hours V-6Determining Portion Sizes V-6Nutritional Summary V-7

Section VI • CARDIOVASCULAR EXERCISE VI-1Exercise Intensity VI-1Exercise Duration VI-3Cardiovascular Exercise Selection VI-4How to determine your Target Heart Rate VI-4Slow- Twitch and Fast- Twitch Cardiovascular Training VI-5

Section VII • SUPPLEMENTATION VII-1What is a Supplement? VII-1Important Terms Regarding Supplementation. VII-1Supplementation Venice Nutrition Recommends VII-2List of Recommended Supplements & Measuring Devices VII-5

Section VIII • COMMON MEDICAL DISEASES VIII-1Arteriosclerosis – (hardening of arteries) VIII-1Atherosclerosis (blocked/clogged arteries) VIII-2Diabetes - Mellitus VIII-2Hypertension (high blood pressure) VIII-3High cholesterol VIII-3Arthritis VIII-3Osteoporosis VIII-4

Section IX • INTRO MANUAL REFERENCES IX-1Nutrition References IX-1Cardiovascular Exercise References IX-2Supplementation References IX-3Common Medical Diseases Reference IX-3

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Pa rt 3 • adva n C e d tr a I n I n g Ma n ua l Co n t e n t s

Section X • THE VENICE NUTRITION SYSTEM & PHILOSOPHY X-1Phase One: Building a Health Structure X-2Sleep X-2Nutrition X-3Optimal Blood Sugar Chart X-4Hypoglycemia Chart X-5Hyperglycemia Chart X-6Exercise X-7Correct Exercise Technique X-8The 5 Categories of Exercise X-9Exercise Selection Within Each Category X-10Exercise Duration Within Each Category X-11Exercise Intensity Within Each Category X-12Exercise Frequency Within Each Category X-13Water X-14Phase Two: Micromanaging Your Health Structure On A Day-To-Day Basis X-15Phase Three: Micromanaging Your Health Structure For Life X-16Summary X-16

Section XI • SCIENCE & PHYSIOLOGY XI-1The Endocrine System XI-2Hypothalamus XI-2Pituitary Gland XI-3Pineal Gland XI-4Thyroid Gland XI-4Adrenal Gland XI-5Pancreas XI-5Ovary XI-6Testes XI-7Non Gender-Specific Hormone & Gland Chart XI-8Gender-Specific Hormone & Gland Chart XI-9The Nervous System XI-9Central Nervous System XI-10Peripheral Nervous System XI-10Nervous System Chart XI-11The Digestive System XI-11Mouth XI-12Stomach XI-12Liver XI-12Small Intestine XI-13Large Intestine XI-14Digestive System Chart I XI-14Digestive System Chart II XI-15Respiratory & Muscular Systems XI-16ATP XI-16Anaerobic Respiration & Glycolysis XI-17Anaerobic Metabolism & Glycoysis Chart XI-18

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Aerobic Respiration XI-18Aerobic Respiration Chart XI-19Aerobic & Anaerobic Respiration Chart XI-20Muscular System XI-21Muscle Fiber Types Chart XI-22Summary XI-23

Section XII • SALES SYSTEM XII-1Two Core Fundamentals XII-1Three Main Points in Creating Revenue for a Nutrition & Fitness Center XII-2Nutrition Center Models XII-3Creating Leads XII-4Creating Appointments XII-4Intangibles XII-5Create an Inviting Environment XII-6Collect All Data About a Client XII-7Measure Body Fat XII-8Set Realistic Attainable and Motivating Goals XII-10Begin Presenting System XII-10Present Price Structure XII-12Create Correct Closure to the Assessment XII-12Set Up Appointment for Before Pictures XII-12Summary XII-12

Section XIII • COACHING SYSTEM XIII-19 Main Skills a Coach Needs to Master XIII-1Skill 1 : Attain Qualities of a Successful Coach XIII-2Skill 2 : Present Client With Customized Program XIII-2Skill 3 : Skill of Leading a Follow Up Session XIII-4Skill 4 : Create Solutions for Client Challenges XIII-4Skill 5 : Teaching Patience to a Client XIII-5Skill 6 : Teaching a Client Accountability XIII-6Skill 7 : Showing a Client They Can Achieve XIII-6Skill 8 : Inspiring the Client XIII-7Skill 9 : Creating Closure XIII-7Summary XIII-8

Section XIV • VENICE NUTRITION ONLINE SOFTWARE XIV-12 Management Tools XIV-1Administration Account: VN Client Management System XIV-2Calories & Nutrition Ratios XIV-4Groups of Food XIV-5Types of Food XIV-6Coach Management Tool XIV-7Front-End (Client) Management Tool: VeniceNutrition.com XIV-7Summary XIV-9

Section XV • ADVANCED TRAINING MANUAL REFERENCES XV-1

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• Part 1 •MeMBer hanDBooK

se c t i o n 1

three phases oF health

introDUCtion:

Venice Nutrition has created the most comprehensive nutrition system in the world! We have developed a program that implements the three phases of health and also maintains balance of the endocrine, digestive, nervous, respiratory and muscular systems.

We have all heard the saying, “You are what you eat.” To be accurate, the saying should be, “You are what you metabolize.” Everyone wants to be healthy, fit and energetic; essentially we all want to look and feel our best. These goals are achieved when all the systems work together to create homeostasis (balance). You have two options: implement the correct strate-gies and create balance; or let your body do the work for you and pay the price with fatigue, weight gain and irritability. Our program teaches each client how to optimize their endocrine, digestive, nervous, respiratory and muscular systems to create balance within the body and achieve ultimate health.

Learning how to incorporate good nutrition and exercise into your lifestyle is like building a house. Phase one is laying down the foundation of the house. Phase two is building the house. Phase three is maintaining the house.

• Phase One •BUilDing a health strUCtUre

(laying Down yoUr FoUnDation)

The first and most critical part of the program is to teach each client a solid Body Confi-dence Plan that works within their lifestyle. Having a plan and staying consistent is everything when it comes to succeeding in health. In life you need a game plan and the first phase of health is to create that plan.

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There are 5 parTs To healTh:

I. sleep Why is sleep number one? The adrenal gland is part of the endocrine system and is similar to a

cell phone battery. Every night most people charge their cell phone, leaving it fresh and ready to make unlimited calls the following day. What happens when the battery is low at the start of a day? Just a few calls and eventually it runs out of juice. Your adrenal gland functions in a similar way. Each night your body uses sleep to recharge. If the day is begun rested, your 5 systems work much more efficiently. If sleep has been neglected, your body will function at a lower level. Remember you are what you me-tabolize; lack of sleep prevents proper metabolizing of nutrients and slows fat loss.

II. nUtrition - The Three main keys To sTabilizing blood sugar are as follows:• Meal intervals

• nUtrient ratios per Meal

• Calories per Meal

Your blood sugar must be stable in order for your body to utilize stored fat for fuel. A baby’s eating habits are a fantastic example of how to stabilize blood sugar. A baby feeds every 3 to 4 hours, never overfeeding or underfeeding. Babies eat when they feel hungry, and stop when satisfied. Babies also survive on breast milk or formula, which have a balance of protein, carbohydrates and fat.

If this is how our bodies are meant to be fed, why do we ever stop eating this way? Perhaps work, societal pressure or the stressors of daily life get in the way. Frequent meals are a must for optimizing health. Quan-tity and nutrient ratio (protein, fat, and carbohydrate) should be adjusted on a meal-to-meal basis depending on activity, stress, and body composition. Keeping the blood sugar stable and learning the necessary adjust-ments to make that happen is the reason our program is special.

1. Increased energy and heightened mental alertness

2. Breakdown of body fat (lipolysis)

3. Increase of lean muscle mass which leads to a faster metabolism

4. Reduced sugar cravings

Homeostasis

CarbsFatProtein

Eat Every3-4 Hours

CorrectCaloriesPer Meal

120 mg/dl

80 mg/dl

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III. exerCise

Sleep and nutrition are used to create balance and release stored fat and exercise is used to burn up the fat. Exercise is what burns energy and speeds metabolism. Muscle is what controls your me-tabolism. Here are the three main benefits to building muscle:

• Fat is burned in muscle.

• One pound of muscle is 3 times smaller than one pound of fat.

• Each pound of muscle burns approximately 30-50 calories per day.

This means that the purpose of exercising is to activate each muscle fiber for a more efficient me-tabolism.

inCreaseD MUsCle = aCCelerateD Fat BUrning

Each type of exercise recruits different muscle fibers. We will discuss 6 points to diversify exercise in order to recruit maximum muscle fibers and achieve the best results possible.

these are the Five types oF exerCise:

1. stanDarD CarDio (walking, stair climbing, rollerblading, bike riding)

A cardiovascular exercise that proceeds at a steady consistent pace will activate type I muscle fiber.

2. stretChing

Muscle will shorten when it is used, and stretching keeps the muscle elongated. It will also keep the circulatory system active, and help remove toxins and fat from the body.

3. interval training (sprinting, hill climbing)

Any cardio that incorporates high intensity bursts of speed to accelerate high heart rate. This type of exer-cise activates your type II muscle fiber.

4. Core worK (pilates, yoga, swiss ball)

You are only as strong as your weakest link. Many people never strengthen their stabilizer muscles. Re-member that fat is burned in muscle. If you use the correct strategy, the more muscle you activate, the more fat is burned for energy. A strong core also prevents injuries.

5. resistanCe worK (weight training)

The first 4 types of exercise enable each muscle fiber to work. Implementing resistance training will promote muscle growth and improve bone strength. This translates into more energy derived from stored fat.

IV. sUppleMents

The foundation of a balanced nutrition program should always be whole food. In this day and age, it is very challenging to get all the essential nutrients you need through diet alone. For this reason, Venice Nutrition recommends taking certain supplements to ensure each client gets the correct amount of vi-tamins, minerals and enzymes. Having deficiencies in any nutrient can lead to a variety of biological and/or physiological problems. It is important to be able to recognize your client’s missing essential nutri-ents and recommend supplements to fill them.

V. water

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Water is probably the most underestimated essential nutrient in regard to nutrition. It should be noted that the human body can survive for up to 5 weeks without protein, carbohydrates, and/or fats, and only 5 days without water.

Water performs three important biological functions in the human body:

¾ It provides turgor and form to the body.

¾ It provides the fluid environment required for normal cell metabolism.

¾ It regulates the temperature of the body.

Water is critical to every function of the body!

Our program emphasizes the importance of sleep, nutrition, exercise, supplements and water for a healthy lifestyle. Each client’s customized Body Confidence Plan is

based upon these important components.

• Phase Two •MiCroManaging yoUr health strUCtUre on a Day-to-Day Basis

(BUilDing yoUr hoUse)

The structure is complete, the foundation is laid, and the game plan is working like a charm. What happens when day-to-day life gets in the way? Perhaps you have a few restless nights of sleep, work gets hectic and exercise is missed for a week. Basically, what happens when life shows up? This is when most nutrition programs falter, and a domino effect begins as gains are lost. The beauty of our program is that each client learns how to make the necessary adjust-ments to stay in homeostasis (balance). Remember the five systems: Endocrine (hormones), Digestive, Nervous, Respiratory and Muscular, and the phrase “You are what you metabolize.” Let’s use an example.

Example of Micromanaging:You have two solid months of eating great under your belt. Your results are fantastic

and your motivation is at an all time high. You go into work and you get slammed with a 30 day project that will cut into your sleep schedule and exercise routine. You try to stay motivated and tell yourself, “No worries, I’ll make it work and keep progressing.” As each day passes, you become more and more fatigued from lack of sleep. Inevita-bly you become irritable and frustration sets in. Your sugar cravings return and slowly

but surely, processed foods creep back into your daily program. Fast forward 30 days... all results have been lost and the backsliding continues. Sound familiar?

This example is a clear sign of all the systems being out of balance. The Endocrine system is now challenged from lack of sleep and cravings for sugar, and the digestive system is struggling with the fast food and all other quick processed food choices. The nervous, respiratory and muscular systems are beginning to decay with lack of movement and stimulation.

Venice Nutrition is able to teach each client how to micromanage their day-to-day operation, allow-ing them to maintain it when life is challenging and to progress when life is running smoothly.

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• Phase Three •MiCroManaging yoUr health strUCtUre For liFe

(Maintaining yoUr hoUse)

The Health Structure is complete, and you now have the ability to maintain the structure on a day-to-day basis. The most difficult aspect of being healthy is to learn how to stay consis-tent for life. Venice Nutrition has created 4 aspects of life called the QUADRANT:

•health (sleep, nutrition, exercise, supplements, and water)

•relationships (spouse, partner, children, parents, friends, etc)

•proFession (anything job related)

•liFestyle (what anyone does for fun)

Maintaining Your House The Quadrant

Health (sleep, nutrition, exercise, supplements, and water)

Lifestyle (what anyone does for fun)

Relationships(spouse, partner,children, parents,friends, etc)

Profession(anything jobrelated)

We specialize in teaching clients how to micromanage their health forever. If a tragedy occurs (family illness, loss of job, financial difficulties, etc.) or a joyous event occurs (birth of a baby, getting married, new job, etc.) we provide clients the necessary tools to keep their health structure in check through any circumstance. The main point is this: whatever may happen in a client’s life, sleeping, eating correctly, exercising, supplementing, and drinking enough water will only empower them to better handle challenges. The one thing that can be con-trolled in life is what you put in your mouth and how you take care of yourself. This phase in life is maintaining the house.

Once a client learns how to use the tools during all three phases, they can permanently maximize their quality of life. Poor health makes every aspect of life (job, relationships, family, etc.) a struggle. We have the

solutions! Venice Nutrition is excited to teach every individual the power of the Body Confidence Plan!

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se c t i o n i i

hoW to Monitor resultsEvery client starting the Venice Nutrition system has two questions:

A. when will i start seeing resUlts?

B. how will i MeasUre those resUlts?

Each client has different goals and will want to see different results. To meet the varying needs of our clients, we have developed customized checklists that evaluate daily, weekly, monthly and yearly progress. This is done to ensure that our clients are on the correct path towards achieving their goals. The key to success in nutri-tion and exercise, as well as in life, is consistency. Venice Nutrition’s main checklist is designed to keep each client focused on consistency and to monitor progress in many different ways other than weight reduction.

1. Increased Daily Energy

2. Reduced Sugar Cravings

3. Increased Daily Appetite

4. Clothes Feeling Looser

5. Looking Leaner in the Mirror

6. Decreased Body Fat Percentage

7. Decreased Body Weight

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As part of our commitment, we will strive to teach each client the science behind the Venice Nutrition pro-gram. We believe that if our clients understand why they are asked to do something, consistency will be achieved. We explain everything in simple terms at first and when our clients are ready, we provide more detail.

Our nutrition system is based upon blood sugar stabilization and is designed to yield permanent results. The system and the individualized coaching by a Nutrition Coach will teach each client how to build a solid nutritional structure. To start the process, we will teach each client how to establish a balanced internal en-vironment. This improved environment will result in an increase in energy, a healthier appetite and reduced sugar cravings. If a client stays consistent, the first three points of the checklist will be achieved during the first two weeks of the program.

how Does staBilizing BlooD sUgar help Me aChieve goals FoUr, Five anD six?

When blood sugar is stable, the body will start to break down fat on a consistent basis and will use each stored pound of fat for fuel. One pound of fat yields approximately 3500 stored calories. At this point, the body’s internal environment will begin to shift in a more positive direction, which will lead to a positive shift in the body’s external environment. Each client will then experience looser fitting clothes, a better body image in the mirror and a reduction in body fat percentage.

Once the system is implemented on a daily basis, these results may be slightly noticeable in the first two weeks and very noticeable in the first four weeks. This means that if a client stays on course, six out of the seven points on the checklist will be achieved in the first four weeks.

what aBoUt the seventh goal, reDUCtion in BoDy weight?

The wild card in blood sugar stabilization is body weight. When an individual chooses to “diet” by reducing ca-loric consumption and/or drastically reducing carbohydrates, body weight will be reduced, and the results will only be temporary. The weight lost will come primarily from water weight. Any nutrition system based solely on restriction will never lead to permanent results.

The body has an internal mechanism that controls weight. For weight loss to be permanent, the first six points on the checklist must be achieved. Only then will body weight begin to permanently shift.

what is the BoDy’s internal MeChanisM anD how Does it worK?

Imagine your body as a thermostat. If the thermostat is set at 80 degrees, the cooling system will turn on if the temperature is above 80, and the heating system will turn on if the temperature drops below 80. The purpose of the thermostat is to maintain the room’s temperature. The body also has a thermostat, called the Hypo-thalamus, located in the middle of the base of the brain.

The body has an internal set point, WRM (Weight Regulating Mechanism), located in the Hypothala-mus. The WRM is determined at birth by gender and genetics, and later affected by whether or not a client is compliant to their nutrition and exercise program. The set point can be changed, increased or decreased, depending on the choices an individual makes. Genetics and gender are non-reversible though compliance is an individual’s choice.

Individuals who can eat any nutrient in any quantity and not gain any body weight have low set points. Other individuals who eat the same nutrients in the same quantities and gain weight have higher set points. The great

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news is with the right tools, any individual can successfully reprogram their set point and achieve their goals.

Weight is not the primary factor to indicate progress. Once the body has enough time to make the necessary adjustments, weight will start to drop.

how Can an inDiviDUal tell how MUCh DaMage has Been Done to his or her set point?

Many factors help determine how much damage has been done to the set point:

1. The length of time a client has eaten incorrectly, including:

◊ sKipping Meals

◊ tiMe spent on low Calorie Diets

◊ tiMe spent on low CarBohyDrate Diets

◊ eating DisorDers

2. The age of the client

3. Stress level

4. Previous or current drug abuse

The more factors that are negatively impacting the body, the more challenging it will be for a client to repro-gram their set point and lose weight. Why? These negative factors cause the body to lose it’s ability to rely on food consistently and it turn, the body uses weight as a protective mechanism.

then how Do i reprograM My set point?

The key fact is that fat is primarily burned in skeletal muscle. The more muscle an individual has, the faster their metabolism and the lower their set point will be. The goal then is to build a nutrition and fitness structure centered on skeletal muscle growth or maintenance. Any loss of muscle will cause a higher set point and fat gain.

Many clients, particularly women, are afraid of becoming “bulky,” believing that muscle will make them bigger. This is a myth. As muscle is denser than fat, one pound of muscle is three times smaller than one pound of fat. The more muscle a person has, the less fat they have. Therefore, the size of a more muscular body is smaller and more compact.

The goal for each client is to stabilize blood sugar and create a solid nutrition foundation by consuming the correct amount of calories at the correct nutrient ratios within the correct meal intervals. Once the founda-tion is set, the body will begin to release fatty acids into the blood. Some fat will be burned in the muscle and some will be stored in a different location. When blood sugar is stabilized and combined with consistent exer-cise the body becomes a fat burning machine!

To actually reprogram the set point, it’s important to perform the correct types of cardiovascular exercise

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and proper weight training. Cardiovascular exercise will awaken the skeletal muscle and cause the body to burn fat at all times, especially during exercise. As cardiovascular consistency is achieved, weight training should be added to build muscle, thereby increasing the size of the metabolic engine. Approximately 30-50 calories will be burned per day for every pound of skeletal muscle built. The transformation and reprogram-ming of the set point is then complete.

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se c t i o n i i i

QualitY oF FoodAt Venice Nutrition, we understand that all foods are processed differently. The more

ingredients in a food item, the faster it is digested and the higher blood sugar will rise. Remem-ber, the foundation of our nutrition system is to maintain a stable blood sugar level of approxi-mately 80mg/dl to 120mg/dl throughout the day. Stable blood sugar allows the body to stay in balance and consistently break down fat. The more processed food you consume, the harder it will be to keep your blood sugar stable. A high intake of processed foods will only lead to slow results and may eventually prevent you from achieving any long-term goal. While we could easily dive into the physiological details of how food is digested and what causes the body to process nutrients faster than others, we believe it is more important to keep things simple and direct. For that reason we will make this information as easy as possible to understand.

the glyCeMiC inDex

First, let’s start with an explanation of the Glycemic Index. The Glycemic Index is a gauging device of how fast car-bohydrate-containing nutrients are digested by the body. The lower a nutrient is on the Glycemic Index chart, the slower it is digested. Unfortunately, like everything else in nutrition, there is no black or white solution. Since everyone is an individual, the rate of nutrient digestion may vary from one person to the next. There is a basic understanding that the fewer ingredients a nutrient has, the slower it will be digested.

There are 4 main factors that will affect the digestion of nutrients and blood sugar levels:

1. The amount of dietary fiber in a nutrient

2. The state in which the food is eaten (dry/liquid, coarsely/finely ground, raw/cooked)

3. The combination of the three macronutrients: protein, carbohydrates, and fat per meal

4. The digestibility of starch in the food

The most important of these factors is the combination of protein, fat and carbohydrates per meal; nothing

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else matters if each meal is lacking one of the macronutrients. Once calories, nutrient ratios, and meal inter-vals are achieved on a per meal basis, it is time to focus on the quality of food to optimize blood sugar stabili-zation.

We know how important it is to pace a client and avoid going from one extreme to the next. For example, if a client is drinking soda everyday, the first goal would be for that client to switch to diet soda (to prevent blood sugar spikes). Eventually, the long term goal would be for that client to replace the diet soda with a healthier beverage like water or green tea. If the soda is taken away abruptly, cravings for both caffeine and sugar will increase, and the client will feel deprived and may struggle with staying consistent to their plan. By pacing the client, they will achieve their goal, avoid severe cravings and feel inspired to continue making their health a priority. Timing a client’s adjustments is our specialty; every client should enjoy the process and steadily move towards a nutrition system based on whole, un-processed, low-glycemic nutrients. Venice Nutrition will help you set a pace to help you permanently achieve your short and long term goals!

QUality oF FooD Chart

BeefChicken - Fresh & FrozenEgg WhitesEggs WholeFish - FreshTurkey Breast - FreshSoy Beans

Beans - FreshBrown RiceFruitHot CerealsVegetablesYams

AvocadoFlaxseed OilNatural Nut ButterNutsOlive Oil

Cottage CheeseCanned MeatCheeseGarden BurgersPre-Packaged MeatsSandwich MeatsYogurtSoy Meat - Packaged

BreadBeans - CannedCold CerealsCrackersPastaPotatoesPretzels

Canola OilOlives - CannedProcessed Nut Butters

Protein PowderProtein Bars

Ice Cream (NF, LF)

Potato ChipsTortilla ChipsWhite Rice

ButterMargarineMayonaiseSalad DressingSour Cream

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Se c t i o n iV

t iPS FoR SUcceSS

We have created the Fifteen Tips for Success for each client starting the Venice Nutri-tion System to help them work their personal plan into their daily life. For optimal results, we recommend that each client implement all of the 15 Tips for Success.

1. tip one: RemembeR you aRe an individual

• You might have a friend who can eat anything they want, and never gain an ounce of fat. Why is that? You may know someone who says, “Just looking at food makes me gain weight.” Why is that? Each person is a separate individual with their own genetic make-up. There are three body types and metabolisms that are determined by genetics, gender and compliance.

The three types are:

Ê Ectomorph: Someone with a fast metabolism and low set point (fat thermostat) that has the ability to stay very lean and has a difficult time building muscle. Ex. A long distance runner.

Ê Mesomorph: Someone with a medium metabolism and medium set point (fat thermostat) that has the ability to stay lean and build muscle. Ex. A sprinter or wide receiver.

Ê Endomorph: Someone with a slow metabolism and high set point (fat thermostat) that has the ability to build muscle and store high amounts of body fat. Ex. An offensive lineman.

• The majority of the population has characteristics of all three body types. It’s important to under-stand that your genetics and gender are determined at birth, and your compliance (the choices you make with your nutrition, fitness and overall health), will help you reprogram your metabolism to achieve your goals. We are all gifted in different arenas; some people have a very fast metabolism and never have to think about gaining body fat, some are extremely intelligent and some have a great sense of humor. The bottom line is we all have strengths and challenges. The key to success in nutrition and fitness is to understand YOUR metabolism, and what level of compliance is neces-sary to teach your body to work for you. Comparing yourself to others will usually lead to disap-pointment and frustration. We all have the ability to succeed; we just need to make the choice to be successful. The Venice Nutrition System provides each client with the correct tools to achieve permanent results and reprogram their body type.

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2. tip two: Weigh youRself only once a Week

• It’s important to only weigh yourself one time a week because body weight can fluctuate between 2 to 3 pounds from day to day! Remember that body weight is the 7th item on the checklist, be-cause at times it may be an inaccurate measurement of progress.

There are many factors that may cause a temporary increase in weight from water retention:

x Lack of sleep

x Stress

x A high sodium meal

x A high carbohydrate meal

x Alcohol consumption

x Resistance training

x Menstrual cycle (for females)

• Weighing yourself daily will only lead to confusion because of fluctuations in weight. The most im-portant part of succeeding with the Venice Nutrition System is for each client to stay inspired and motivated about all of their progress (not just their weight), including their improved quality of life.

When measuring body weight, it is critical to have an accurate measurement system.

Here is a list of the best ways to measure body weight:

i. Ideally, measure yourself on the same scale every time. If you are working with a Venice Nutri-tion Coach to reach your goals, we recommend to only measure your weight in their office to prevent fluctuations from different scales.

ii. Only measure body weight once a week.

iii. Make sure to weigh yourself at the same time of day and wear the same clothing every time.

iv. Use a calibrated, high quality scale.

v. When weighing in, also measure body fat percentage and body part measurements. It is criti-cal to have other data when analyzing your results.

• The skill we like each client to learn is the ability to know their weight and body fat percentage without a scale and skin caliper. Knowing your body, “feeling” your weight, and using a scale as a tool for awareness are the keys to being at peace with your body and weight.

3. tip three: hoW to optimize youR sleep

• Sleep Recommendations:

x Learn the optimal hours of sleep YOU need:

Everyone is different. Genetics determine how much sleep a person requires. The key is to determine how many hours you need to sleep each night to feel refreshed in the morning. You may need 5, 6 or 8 hours a night. Most people know the amount of hours that work best for them. Remember that number and set up your sleep schedule to achieve those hours. This will allow your body to function at its best and prevent any sleep deficits.

x Create a dark environment:

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Less light triggers increased Melatonin release (your sleep hormone), which allows the body to enter into a deeper quality of sleep.

x Create a quiet environment:

Noisy environments have been shown to interrupt sleep cycles.

x Sleep on a comfortable bed, pillow and sheets:

Comfort allows your muscles to relax and the right mattress and pillow for your body keeps your spine in proper alignment.

x Sleep schedule:

Create a schedule that allows you to go to sleep and wake up at approximately the same time each day. Keep the range plus or minus one hour.

x Naps:

Research has shown that naps are only beneficial if taken at the same time each day.

x Write down all thoughts at least an hour before bed:

The mind seems to race at bedtime with life concerns and thoughts of what needs to be done the following day. This happens to 90% of all clients we have worked with. The solution is to write down all thoughts and concerns one hour before bedtime. This practice allows you to transfer your “to-do” list from your thoughts to paper to be dealt with tomorrow, thus allowing you to rest your mind for a better night’s sleep.

x Create proper down time:

Many people work, watch TV, or exercise before bedtime. The mind needs to be properly pre-pared for sleep. We recommend that you relax and prepare your body for optimal sleep one hour before bedtime with the following activities (experiment to find which works best for you):

Ê Take a Bath

Ê Read a book

Ê Go for a light relaxing walk

Ê Listen to relaxing music

4. tip FoUr: the best Way to eat youR meals, and What to do if you’Re full

• Our goal is to awaken each client’s metabolism. This is accomplished by eating frequent meals. This awakening process may take time so here are some recommendations to follow as you begin to incorporate your customized meal plan:

x The first meal of the day should be consumed within the first hour upon waking (before exer-cise if you workout early in the morning).

x You should continue eating a meal every 3 to 4 hours.

x The last meal of the day should be consumed within one hour of going to sleep. If not hungry eat ½ a meal of just protein and fat, no carbohydrates.

x The goal is to feel ready to eat when it is time to eat and to feel satisfied (never full) after each meal.

x If you are very hungry at meal time, you waited too long to eat, and if you are full after the meal,

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you ate too much.

x If it is four hours after your last meal and you are still not hungry, then cut the meal in 1/2 (cut each ingredient in half equally to keep the ratios of protein, carbohydrates and fat correct) and eat. If the 1/2 meal made you full, next time cut the meal into a ¼ meal.

5. tip Five: meals and snacks aRe the same

• The great thing about blood sugar stabilization and the Venice Nutrition System is that every meal in your plan is balanced with the correct amount of protein, fat and carbohydrates. Your meal plan lists meals as Breakfast, Lunch, Dinner and Snacks. We categorized the meals in that fashion be-cause most clients like particular food items at different times throughout the day.

• That being said, any meal can be eaten anytime throughout the day and in any order. This means a breakfast meal can be eaten for dinner, or a lunch meal can be eaten in the morning. You can also eat the same meal more than once per day. Every meal is customized to the correct nutrient ratios for each client, so all meals are equal.

• A meal labeled as “Snack” is a type of meal that has fewer calories and is usually faster to prepare than the standard meals. A snack still contains all the correct nutrients according to your personal nutritional parameters (protein, fat and carbohydrates).

• Snacks and Meals can be interchanged throughout the day. It is important for each client to de-velop a daily system that works for their lifestyle and keeps their blood sugar stable.

6. tip six: optimize digestion by eating food in oRdeR

• Blood sugar stabilization is based upon balance. During the digestion process, each nutrient is chemically broken down at a different pace. Carbohydrates break down the fastest, then protein, and then fat. By consuming your nutrients in a particular order it helps slow down the digestion of the carbohydrates and keeps the blood sugar stable.

Here is the order we recommend:

Ê Eat your protein first. Protein begins its chemical breakdown in the stomach.

Ê Eat your fat second. Fat slows down the release of HCL (hydrochloric acid), the acid of the stomach. The breakdown of all nutrients is slowed down by less HCL.

Ê Eat your carbohydrates last. Carbohydrates begin their chemical breakdown in the mouth. Eat-ing them last in the meal allows the other nutrients to begin their digestion process first. This enables a better time release of all nutrients into the blood and prevents a blood sugar spike.

• Please remember this procedure is only a suggestion. We have many clients who achieve fantastic results and consume their nutrients all together. We invite you to experiment and see if you notice a difference.

7. tip seven: the diffeRence betWeen complete pRotein and incomplete pRotein

• There are 20 amino acids needed to build the various proteins used in the growth, repair, and main-tenance of body tissues. Nine of these amino acids are called “essential”, meaning they must come from the diet.

• There are two different types of proteins:

x Complete Protein: Has all the essential amino acids, and can be found in meat, poultry, fish,

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eggs, and dairy products.

x Incomplete Protein: Lacks one or more of the essential amino acids, and can be found in all plant sources of food.

• We have seen with clients that complete protein is by far superior to incomplete protein in re-gards to blood sugar stabilization so we do not count the protein derived from incomplete protein sources. When customized meal plans include incomplete sources of protein, the grams of protein will be labeled as “0”. For example, if a meal plan includes beans, the protein value next to the beans will say “0” and will not be included in the total grams of protein for the meal. The carbohy-drates in the beans however, will be included. Please see your customized meal plans to see the difference in protein values for complete and incomplete proteins.

8. tip eight: the poWeR of measuRing food and jouRnaling to incRease aWaReness

• Our goal at Venice Nutrition is to teach you how to become aware of your food, and show you the path to achieving your goals. The first step is to make sure you are eating the correct food por-tions for the purpose of stabilizing your blood sugar. The two best ways to become aware of your portions are by journaling and measuring your food. Here are some compelling reasons to initially journal and measure your food. Journaling your meals and weighing your food will:

x Get you the fastest and best results.

x Educate you on food portions. VERY IMPORTANT: All food is measured uncooked, unless the ab-breviation CKD (this means cooked) appears next to a food item on your meal plan.

x Teach you how to “eye” portion sizes and maintain your nutritional parameters in all situations including while dining out, enjoying a meal at a friend’s house, eating on the go etc.

x Teach you to add diversity to your meal plans and make correct exchanges.

x If working with a Venice Nutrition Coach, provide your coach with the necessary information to help you achieve your goals.

x Remember, journaling and weighing your foods is temporary and only needs to be done until you learn your portion sizes, understand how to balance meals and you are comfortable with the process of stabilizing your blood sugar.

• Measuring and journaling your food is a minor investment of your time with a maximum return on RESULTS!

9. tip nine: the convenience of pRotein baRs, poWdeRs and shakes

• The key to blood sugar stabilization is to eat a balanced meal every three to four hours. Many of our clients live a busy lifestyle and sometimes eating a balanced meal is a challenge. When that is the case, a protein supplement is a fantastic alternative. When consuming protein supplements please keep these points in mind:

x Protein supplements are very beneficial to a nutrition program as long as the meal plan primar-ily consists of whole foods.

x The supplements should only be consumed once or twice a day and the remaining meals should consist of whole foods.

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• Consume the highest quality supplements with the best ingredients.

• If a supplement causes any indigestion, experiment with a different product. Venice Nutrition On-line has a variety of meal replacements such as protein bars and protein powders in our database of foods.

10. tip ten: coffee and alcohol aRe alRight While consumed in modeRation

• When starting a new nutrition program the goal is to work the system into your lifestyle. Many of our clients still drink a cup of coffee in the morning and may have an occasional glass of wine with dinner. Alcohol and coffee (or any caffeinated beverage) only becomes a challenge when consumed in excess and the body becomes reliant on them. Let’s discuss some tips on how to best enjoy cof-fee and alcohol while still achieving great results:

x Coffee

Ê Drink your coffee (or any caffeinated beverage) with a meal. Caffeine is a stimulant, and will suppress your appetite. When drinking a cup of coffee, eating a balanced meal will keep your blood sugar stable and help protect your stomach from the acidic affects of caffeine.

Ê Choose low calorie coffee drinks.

Ê Limit drinking coffee or any caffeinated beverage to the morning. Afternoon caffeine con-sumption can cause sleep irregularities.

x Alcohol

Ê Alcohol has 7 calories per gram. Alcohol cannot be used for energy so it will either be stored or excreted by the body.

Ê When including alcohol with a meal, it’s important not to eat too many calories. In order to keep the calories in check, we recommend you remove the heavy carbohydrates (or starch) in the meal. The meal would then consist of protein, fat, perhaps a very light carbo-hydrate such as vegetables and alcohol. An example would be a piece of salmon (protein and fat), asparagus (light carbohydrate), and a glass of wine.

Ê Limit alcohol consumption to a maximum of 2-3 glasses per week.

Ê Sleep patterns have been shown to be interrupted by late night alcohol consumption.

11. tip eleven: the best Way to oRdeR food in RestauRants

• Restaurants stay in business by offering their customers delicious food! Normally that means each dish contains a good amount of fat, heavy carbohydrates, and salt. There are many ways to enjoy a meal at a restaurant while staying within your nutritional parameters. Here are a few recommenda-tions:

x Request all food items to be prepared without oil or butter.

x Request all sauce on the side.

x Each meal will have more fat than expected, so be cautious on heavy carbohydrate consump-tion (brown rice, potatoes, pasta, bread, etc.).

x Center each meal on protein first, then fat, then minor heavy carbohydrate, and then salad or vegetables.

x You can also ask your server for their suggestions for “lighter” dishes on the menu or even look

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up a restaurant’s menu online ahead of time to search for healthier choices. Remember, most restaurants want to make you happy so that you return and will gladly accommodate special requests.

x Enjoy your meal and eat at a slow pace. After the meal, the goal is to be satisfied and content.

12. tip twelve: a descRiption on hoW to peRfoRm the coRRect exeRcise technique and the best exeR-cise selection to achieve youR goals

• Exercise Technique:

The goal in maintaining proper technique during exercise is to maximize muscle fiber recruitment and prevent injuries. Here is a list of what you should focus on while performing all exercises and some additional tips while performing cardiovascular exercise:

x Keep body upright and head up.

x Maintain a slight arch in lower back.

x Tighten entire abdomen region (transverse abdominus, rectus abdominus, external and internal obliques).

x Keep shoulders back and chest slightly pressed outward.

x Breathe in rhythm; for example, exhale every 3 seconds and inhale for 3 seconds, then repeat.

x Perform all Cardiovascular Exercise with the technique described below to achieve optimal muscle fiber recruitment:

Ê Keep body in balanced state

Ê NO HOLDING HANDRAILS OF MACHINE

Ê Focus on correct heel strike; the majority of initial weight should be placed on the heel and gluteus while still keeping body in a balanced state.

Ê Contract gluteal muscles.

Ê Keep knee in line with heel, never leaning over toes!

Ê Shift weight to ball of foot, while keeping body upright and knee in line with heel.

Ê Push off ball of foot while continuing to contract all working muscle fibers.

Ê Repeat for other leg.

• Exercise Selection:

By choosing movements that recruit maximum muscle fibers, you will get the highest quality work-out and the best results. Here is a list, with examples, of what makes an exercise optimal:

x Low impact (positive stimulation of Central Nervous System[CNS] and increase of bone strength)

Ê Ex. walking, stair climbing

x Some level of gravity resistance (recruits more muscle)

Ê Ex. incline, walking up hill, push ups

x Soft surface- easy on joints

Ê Ex. sand, grass, track, treadmill

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x Activates major muscle groups (70% muscle mass in lower body)

Ê Ex. jogging, stair climbing, squats

x Familiar movements for body

Ê Ex. pull ups, walking

x If performed correctly, optimal exercise may decrease the risk of injury.

13. tip thirteen: the optimal duRation and intensity of caRdiovasculaR exeRcise

• As we discussed in the five parts of health, there are two types of cardiovascular exercise: 1) Standard Cardio (Aerobic) and 2) Interval Training (Anaerobic). We will explain how long to perform each type of exercise (duration) as well as the correct intensity to train at.

• Duration: Standard Cardiovascular Exercise (Aerobic)

x The body begins by burning fat and sugar equally. The longer duration at the correct intensity level (THR), the more fat is metabolized and the less sugar is required for fuel. This means a Longer Dura-tion = Better Results. The following chart illustrates how a Longer Duration = Better Results.

x The recommended Duration for each client is a minimum of 30 Minutes per Session.

Standard Cardio

The longer duration the better the results

Duration: minimum 30 mins per session

Duration Intensity Fat Sugar

REST NONE 50% 50%10 MIN THR 40% 60%20 MIN THR 60% 40%30 MIN THR 70% 30%40 MIN THR 75% 25%50 MIN THR 80% 20%60 MIN THR 85% 15%

120 MIN THR 99% 1%

• Duration: Interval Training (Anaerobic)

x Interval Training lacks a steady supply of oxygen. The duration of Interval Training is critical because if the duration is too long, the body will begin to cannibalize its muscle tissue to create glucose. Interval Training needs to be short and sweet.

Ê Less Duration = Better Results

ÊDuration: Maximum time 30 minutes per session. Each 30 minute segment should

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consist of 30-60 seconds of full sprinting or movement of choice, followed by 60-120 seconds of recovery. This is then repeated over and over until a full 30 minute cycle is completed. We recommend that each Interval Training session begins with a 5 to 10 minute warm-up of Stan-dard Cardio/ Aerobic Training. Interval training may be followed by Standard Cardio / Aerobic Training (30 minutes for example) if desired.

• Intensity: Standard Cardiovascular Exercise (Aerobic)

x The intensity level for Aerobic Cardio should be at a steady, consistent pace and heart rate.

x THR (Target Heart Rate) is explained in the Introduction Manual. It’s important to understand that when it comes to aerobic intensity, many factors come into play. Every day is different; one day you might have less energy than the previous day. Do you still function at the same THR? We recommend that a client use their THR for a starting point and then monitor and adjust intensity level based upon PERCEIVED EXERTION.

x Perceived Exertion tells you that if the intensity feels too high, then it is. If you are out of breath, slow down. It also means that if the exercise feels too easy, then it is and this is an indi-cation to increase the intensity! To maximize fat burning, the intensity level needs to be moderate, steady, challenging, and oxygen must be present!

40% 60%

Fat Sugar

80% 20%

Fat Sugar

60% 40%

Fat Sugar

• Intensity: Interval Training (Anaerobic)

x The intensity level for anaerobic cardio should consist of a high HR followed by a recovery HR, then followed by repetition (peaks and valleys).

x Perceived Exertion is also used for Interval Training. The first goal is to set a baseline with heart rate levels. Keep in mind that each day may be different. Some days you may have more juice and train at a higher heart rate than your normal levels, and some days you may have less juice and train at a lower level.

14. tip FoUrteen: the best Ways to take youR supplements

• Supplements are taken to enhance a nutrition system and make sure all nutrients are being consumed. It is important to have optimal absorption. Here are some important tips on how to optimally

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absorb nutrients from a supplement:

x Take all supplements with food.

x Drink at least 8 oz of water with supplements.

x Take your supplements at a scheduled time each day to create a habit.

x To maximize absorption, we recommend a liquid multi-vitamin/mineral. The next best form of vitamin/mineral in regards to absorption is the capsule, followed by the tablet (the least absorb-able). If taking a supplement causes any stomach pain, we recommend using a liquid vitamin or a chewable tablet.

x If you are taking fish oil gel caps (omega 3 fatty acid) and they are causing indigestion, switch to flax seed oil gel caps.

15. tip FiFteen: the best Ways to stay hydRated

• Water is so critical for digestion. It is important to drink water throughout the day and keep the body hydrated. Here are some tips to ensure proper hydration:

x Drink at least 8 oz of water with each meal, and an additional 8 oz in-between each meal. The more you can drink the better!

x Urine should always be clear.

x Always carry a water bottle with you throughout the day.

x The more you perspire, drink caffeinated beverages and exercise means the more water your body will require to avoid dehydration. Make sure to replace what you lose.

Implementing these fifteen tips will help maximize your results andbuild a permanent Health Structure for life!

• Part 2 •intro ManUal

se c t i o n V

nutrition

I. everyone is an inDiviDUal

You might have a friend who can eat anything they want, and never gain an ounce of fat. You might know someone who says, “Just looking at food makes me gain weight.” Why is that? Each person is a separate individual with their own genetic make-up. Most nutritional programs made for the masses fail to help their participants achieve long-term results. Most diets create a yo-yo effect of losing weight and then gaining it back, which only leads to increased body fat and a slower metabolism in the long run.

What is the answer? The answer is to incorporate a full health program that is based on the science of blood sugar stabilization and achieving homeostasis (balance) within the body. Venice Nutrition is designed to provide each individual a customized program based on their unique goals, needs and lifestyle. An individual’s calories per meal, nutrient ratios, and meal intervals are determined by their genetic make-up, gender, body composition, past exercise and dietary habits, and current exercise and dietary habits.

Summary: There are three important factors that you must remember: Genetics, Gender, and Compliance.

These three factors determine what results you will achieve and how fast they can be achieved. Ge-netics and gender are mostly out of your control, and compliance is 100% your decision. By being

compliant to the right nutrition and exercise program, you can actually reprogram your set point (fat thermostat) and increase your metabolism.

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II. the DiFFerenCe Between BoDy weight anD BoDy CoMposition

A. BoDy weight – The overall weight of the body, consisting of body fat and lean body mass

B. lean BoDy Mass – The weight of the body minus the fat content

C. BoDy CoMposition – Measurements of the various components of the body, especially of fat, water, protein, and bone mineral

For example, if John weighs 245 lbs and has 12% body fat, is his body composition different from Andrea who weighs 245 lbs and has 37% body fat? The body weight for John and Andrea is the same, while the body composition is drastically different:

Johns’ body composition: 245lbs x 12% = 29.4 1bs of body fat

245 lbs – 29.4 = 215.6 lbs of lean body mass (bone, blood, muscle, etc.)

Andreas’ body composition:245 lbs x 37% = 90.7 lbs of body fat

245 lbs – 90.7 = 154.3 lbs of lean body mass

Explanation: Andrea has 61.3 lbs more body fat than John, and 61.3 lbs less lean body mass. An-drea has a much smaller engine (skeletal muscle) and a much larger fuel tank (body fat). These body composition measurements would require John and Andrea to consume different amounts of calories and nutrient ratios per meal, because their fat thermostats drastically differ. If weight (and/or height) was the only factor that determined dietary requirements, how could John and Andrea get accurate calories and ratios to allow them to achieve their goal? The answer is they couldn’t. It is impos-sible to get the right dietary recommendations if the recommendations are based only on body weight and height.

Summary: Our dietary guidelines are based upon many factors. Most programs design their

meal and exercise plans around an individual’s body weight and/or BMI (Body Mass Index), which is why they fail to help a person achieve permanent results . That type

of system will not reprogram the body. Any weight lost will eventually be gained back, and the extra gained weight will be in the form of fat instead of muscle. This actually works against the ultimate goal of losing body fat and achieving permanent results .

III. the six essential nUtrients

the energy nUtrients – MaCronUtrients (Carbohydrates, Protein, and Fat)

Carbohydrates – Carbohydrates are considered the body’s most preferred source of energy for all metabolic functions. Approximately 50% of the energy obtained by the foods we eat is derived from carbohydrates and the remaining 50% is derived from proteins and fats. One gram of carbohydrates yields approximately 4 calories.

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All carbohydrates can be categorized as follows:• MonosaCChariDe – a single sUgar MoleCUle, sUCh as glUCose (blood sugar), FrUCtose

(sugar found in some fruits, fruit juices, and honey), anD galaCtose (a component of the milk sugar lactose).

• DisaCChariDes – two MoleCUles oF sUgar (two monosaccharides) sUCh as those FoUnD in Conventional taBle sUgar; sUCrose (fructose/glucose), Maltose (glucose/glucose), anD laCtose (galactose/glucose); the prinCiple CarBohyDrate in MilK.

• polysaCChariDes – three or More MoleCUles oF sUgar CoMBineD, sUCh as starCh (corn, wheat, potatoes, beans), anD FiBer (raw fruits, and vegetables).

The “simple sugars” (mono and disaccharides) are for the most part easily digested by the body, whereas starches, also known as “complex carbohydrates,” require longer enzymatic action. It is very important to understand that all sugars, regardless of whether they are simple or complex, are eventually broken down into the common molecule glucose for energy use within the body. It is also important to remember that glucose (blood sugar) is the primary fuel source for the brain and nervous system.

Therefore, to achieve the highest level of mental and physical performance, it is critical to maintain and regulate the body’s blood sugar.

Protein – Protein plays a major role in the maintenance and development of all body tissue. The primary function of dietary protein is to provide the body with building blocks (amino acids) needed to support many vital biological processes. Since each in-dividual varies in their age, lean body mass, stress, sleep, activity level, and type of activi-ty, etc. it is NOT likely that any one standard of protein intake will apply and/or provide effective nutritional support for everyone. One gram of protein (complete or incomplete) yields approximately 4 calories.

For the most part, dietary proteins can be divided into two categories:

• CoMplete proteins – beef, chicken, dairy products, eggs, fish, lamb, soy, and turkey. these proteins are CalleD CoMplete BeCaUse they Contain all oF the nine essential aMino aCiDs (valine, leucine, isoleucine, tryptophan, lysine, methionine, phenylalanine, histidine, and threonine). these aMino aCiDs are terMeD essential BeCaUse the hUMan BoDy Cannot synthesize theM, thereFore they MUst Be sUpplieD to the BoDy via Diet, anD/or sUppleMentation.

• inCoMplete proteins – nuts, seeds, rice, pasta, potatoes, yams and most beans. inCoMplete proteins are siMply protein-Containing FooDs that Do not Contain all or enoUgh oF the nine essential aMino aCiDs.

Complete proteins are superior in amino acid content per unit weight than incomplete proteins. This is an important fact, since the role of amino acids (protein) in human metabolism is to build and maintain the tissues of the body, and also to promote the breakdown and release of fatty acids from adipose tissue.

Summary: Complete proteins are superior to incomplete proteins. A diet containing mostly complete proteins will be more beneficial to achieving a nutrition and fitness goal than a diet containing

mostly incomplete proteins.

Fats – Dietary fats are the most concentrated source of energy among the macro-nutrients (energy nutrients). When oxidized, fats provide more than three times the amount of energy to the body than either amino acids (protein) or glucose (carbohy-drates). One fat gram yields approximately 9 calories.

Fats provide the following:

i. Absorption of fat-soluble vitamins A, D, E, and K

ii. The synthesis of all cell membranes

iii. The body’s most concentrated source of energy

iv. Helps regulate blood glucose levels

v. Prolongs the emptying time of the stomach, creating a longer sensation of meal satisfaction by inhibiting the release of HCl in the stomach.

vi. Helps to maintain healthy skin

vii. Provides the essential fatty acids

the non-energy nUtrients – MiCronUtrients (essential nutrients void oF Calo-ries, vitamins, minerals, and water)

Vitamins – A vitamin is an organic substance that is essential to the human body and must be supplied in minute amounts in order to sustain life. For the most part, vita-mins cannot be manufactured by the human body and must therefore be obtained from the foods in our diet, or if necessary, through supplementation. Vitamins function pri-marily as regulatory substances and cannot be metabolized for energy.

Vitamins are organized into two groups: “fat soluble” and “water soluble”. Vitamins A, D, E, and K are classified as fat-soluble vitamins, whereas the B vitamins and vitamin C are classified as water-soluble vitamins.

While vitamins are readily available in whole food, the majority of people have vitamin deficiencies due to a poor diet. This was proven through the Anarem Report, a national public survey. In this exhaustive analysis of more than 21,00 people surveyed, the results concluded that not one person received even the Recommended Daily Allowance (RDA) of the following nutrients: protein, magnesium, calcium, iron, B1, B2, B6, B12, and vitamin C.

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Summary: Considering these facts, we recommend taking a quality milti-vitamin/mineral to insure

absorbing the RDA of essential micronutrients and trace minerals .

Minerals – Minerals are nutrients that are found within the body as well as in food. Even though only 4 to 5 percent of human body weight is made up of minerals, these inorganic elements are essential for overall mental and physical well-being. Minerals are found in bones, teeth, soft tissue, muscle and blood. These essential elements also play a very important role in the synthesis and maintenance of several physiological and structural systems within the body. These include the skeletal system, the heart, and the brain as well as all of the muscle and nerve systems within the body. Examples of major minerals include: calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur.

Summary: Since minerals are essential elements necessary for proper function of every physi-ological system in the human body, we recommend taking a quality multi-vitamin/

mineral daily. This will provide your body with a safeguard against any possible deficiencies that may develop as a result of eating foods that are low in or lacking a sufficient mineral content.

Water – Water is probably the most underestimated essential nutrient in nutrition. It should be noted that the human body could survive for up to 5 weeks with-out protein, carbohydrates, and/or fats, and only 5 days without water.

Water performs three important biological functions in the human body: 1) It provides structure and form to the body, 2) provides the fluid environment for all cell metabolism, and 3) regulates the tem-perature of the body.

Summary: The recommended water intake for normal sedentary individuals is a minimum of 64 ounces,

or 2 quarts per day (1/2 gallon). For physically active individuals, the recommended water intake is 128 ounces or 4 quarts per day (1 gallon).

IV. the iMportanCe oF Calorie intaKe at eaCh Meal

Too many calories eaten at a meal increases fat storage and reduces appetite.

Too few calories eaten at a meal increases fat storage and increases sugar cravings.

Summary: For your health and fitness goals to be achieved, each meal needs to be looked upon as its own entity: it must contain the proper calories (structured within the proper

ratio of protein, carbohydrates and fats per meal) in order for Lipolysis (the breakdown and release of free fatty acids into the bloodstream) to be increased.

V. the iMportanCe oF proper nUtrient ratios at eaCh Meal

Too many carbohydrates at each meal will increase fat storage and reduce energy during and after exercise.

Too few carbohydrates at each meal will inhibit fat burning and reduce energy be-fore, during and after exercise.

The correct ratio of complete proteins and carbohydrates causes the pancreas to release two hor-mones called glucagon and insulin. Glucagon’s primary purpose is to increase blood glucose (sugar) concentrations until normal values are established (approximately 70mg/dl-80 mg/dl). Insulin’s primary purpose is to lower blood glucose (sugar) concentrations until normal values are established (approxi-mately 120mg/dl). Complete proteins affect glucagons’ release and carbohydrates affect insulin release. Therefore, by consuming the correct ratios of each energy nutrient, the two hormones coun-ter regulate each other so that the blood sugar remains stable and optimal for lipolysis to occur. Fat intake is also important in regard to regulating blood sugar levels. Fat inhibits the release of HCL (the acid used in the stomach to breakdown food), prolonging the time the stomach takes to empty, thereby causing digestion to be slowed.

Summary: By eating the correct nutrient ratios at each meal, the blood glucose (sugar) level will re-

main stable, providing the body with the ability to break down its stored fat for use as fuel.

VI. the iMportanCe oF eating every 3 to 4 hoUrs

Meals eaten too far apart cause low energy, headaches and sugar cravings.

Meals eaten too close together are likely to cause accelerated fat storage.

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Summary: The optimal meal time interval for most individuals is between 3 to 4 hours. The goal is to avoid hunger. When it is time to eat, you should feel ready to eat and when the

meal is completed, you should feel satisfied. If you are full after a meal, or if you are starving after 3 to 4 hours, the calories and/or ratios may need adjustment. The calories, nutrient ratios, and time intervals that are calculated by Venice Nutrition are

a great starting point to achieving personal fitness and health goals.

VII. DeterMining portion sizes

One serving of this food:

1. Meat or fish A deck of cards2. Rice or pasta A tight fist3. Baked potato A computer mouse4. Cheese Four stacked dice5. Butter, mayo, other fats The size of your thumb tip6. Medium apple or peach A tennis ball

7. Cup of ice cream A tennis ball

Summary: Learning your individual food portion sizes is very important to achieving your nutri-

tion and fitness goals. Weighing your food with a food scale is the most accurate way of determining your portion sizes. While many people hesitate at the idea of weighing food; it’s important to understand that weighing food is only temporary and will teach you how to “eye ball” your portion sizes for life. The portion sizes listed above may be

beneficial if a food scale is not available.

nUtritional sUMMary

You can enjoy food and life while eating correctly. Eating correctly (stabilizing blood sugar) will help you to achieve better physical results, and will also lead to more enjoyment of food than ever before. Hopefully, after you read these nutritional recommendations you will start to understand how you can achieve your goals, and at the same time see how correct nutrition can dramatically improve your quality of life. Just imagine; by implementing the correct calories, nutrient ratios, and intervals per meal provided by Venice Nutrition, your hunger, sugar crav-ings, tiredness, lethargy, increased chance of disease, and mental fatigue, will all be drastically reduced. As you embark on this journey, have fun and enjoy the process of enhancing your awareness of nutrition and fitness. Welcome to the beginning of making all of your goals a real-ity!

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c ARDioVAScULAR eXeRciSeOnce the blood sugar is stable, stored body fat is released. An efficient cardiovascular ex-

ercise routine can then be used to burn fat for fuel. It’s important to learn the most effective way to perform cardiovascular exercise for optimal results. There are four factors that must be determined when performing cardiovascular exercise:

� Exercise Intensity

� Exercise Duration

� Exercise Selection

� Target Heart Rate

Quick Note: Before we discuss these four factors it is important to note that each fac-tor will be explained in greater detail in the Advanced Manual portion of this book.

1. Exercise Intensity

A. Aerobic Metabolism (fat burning)

1. With oxygen

2. Takes place in mitochondria of cell

3. 90% of ATP is produced in mitochondria from beta-oxidation of fatty acids: this can only happen if oxygen is present

4. When a moderate intensity level of exercise is performed, the ratio of aero-bic energy transfer begins to escalate while the ratio of anaerobic energy transfer declines.

5. Mostly recruits the Type I skeletal muscle fiber (also known as “red fiber”)

6. Walking on a treadmill on an incline while being able to hold a conversation is a great example of this type of energy metabolism

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B. Anaerobic Metabolism (sugar burning)

1. Without oxygen2. Takes place in cell cytoplasm3. Glycolysis – breakdown of glucose thru a 10-step process to pyruvic acid4. Mostly recruits the Type II a & Type II b skeletal fiber, (also known as “white

fiber”)5. An all out sprint or a weight training set of only 4-6 reps are both excellent

examples of this type of energy.

Note: Fatty acid metabolism proceeds if 1) glycolysis continues at a steady state, and 2) there is sufficient oxygen available to promote the beta-oxidation of long chain fatty acids.

Summary:Aerobic exercise utilizes oxygen. An example would be walking at a moderate pace on a treadmill. Anaer-obic exercise dispenses with oxygen. An example would be an intense sprint. Aerobic exercise uses mostly fat for fuel when performed for 30+ minutes. Anaerobic exercise uses sugar for fuel. When the body runs out of glucose, it will convert amino acids for energy (glucose). To optimize fat burning, an individual should perform Aerobic exercise for at least 30 minutes per session. Anaerobic exercise should be performed with

30-90 second intervals, followed by a full recovery for 1 to 2 minutes for no longer than 30 minutes.

C. High intensity cardiovascular exercise

1. Heart rate should be higher than 80% of the heart’s maximum.2. The formation of lactic acid in blood exceeds the rate of lactic acid removal.

Lactic acid inhibits lypolysis (the breakdown and release of fatty acids from stored triglycerides).

3. Beta-Oxidation (the initial breakdown of a fatty acid chain within the mi-tochondria) of fatty acids discontinues due to the lack of sufficient oxygen required for this aspect of fat metabolism to proceed.

Summary: If cardiovascular intensity is too high, you will be burning sugar rather than fat.

D. Low intensity cardiovascular exercise

1. HR depends on the fitness level of the individual.2. Intensity is too low to stimulate the desired physiological changes.

Summary: Cardiovascular intensity performed at too low of a level will equal too low of a heart rate. This will

cause a less efficient workout and minimal fat burning. It is critical to perform cardiovascular exercise at the correct intensity.

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2. Exercise DurationA. A twenty minute exercise session is simply too brief to promote the intramus-

cular and enzymatic changes that are necessary to produce effective and lasting reductions in body fat. For optimal results, exercise duration should be at least thirty minutes per session (performed in THR).

B. Exercise duration has an interrelationship with the WRM (weight regulating mechanism), also considered a fat thermostat. Exercise duration can reset an individual’s internal thermostat. For example, if the thermostat of a room is set at eighty degrees, we say that the thermostat set point is eighty degrees. If for some reason the temperature falls below the set point (or eighty degrees), a switch inside the thermostat will activate the furnace in order to reestablish the tem-perature of the room.

The WRM’s primary function is to defend a specific body weight (similar to a thermostat which defends a specific temperature) by:

1. Controlling the appetite center of the brain, directing it to “increase” or “de-crease” the feeding drives of the individual.

2. Regulating systems of the body to waste and/or conserve energy as needed to maintain the set point weight.

C. Exercise duration also causes an increase of the synthesis of fat burning enzymes within the intramuscular structures of the body. Evidence shows that the number of fat burning enzymes can be increased in sedentary people by simply engaging in an endurance type activity for several months. These studies have also concluded that in conditioned athletes, the body is able to increase the efficiency of the metabolic systems responsible for fatty acid breakdown and utilization, thereby protecting the blood glucose and glycogen levels within the muscles.

x It is important to realize that body fat is primarily burned in skeletal muscles. Therefore, the more muscle tissue (especially “conditioned” muscle tissue) an in-dividual has, the more efficient they will become at burning fat (as a primary fuel source) during exercise.

Summary: Cardiovascular exercise should be done for at least 30 minutes, 4 days a week, to reset an individuals fat thermostat, and cause an increase in fat burning enzymes in the skeletal muscle. This is the most

efficient and physiologically proven way for an individual to achieve their fitness goal.

Overall Summary: It is critical for an individual to exercise at the right intensity (the Target Heart Range calculated to the individual’s fitness level and body composition) and duration (at least 30 minutes). This achieves the lowering of their Weight Regulating Mechanism (internal thermostat), and increases Fat Burning

Enzymes in the skeletal muscle. This will produce a faster metabolism!

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3. Cardiovascular Exercise Selection

A. Avoid any cardiovascular exercise that:

1. Applies significant amounts of stress on the knees, shins, or back

2. Is difficult to consistently and accurately regulate the intensity level (THR)

3. Is difficult to perform for extended periods of time without suffering too much discomfort

D. The most efficient and effective cardiovascular exercises include walk-ing flat or on an incline of a treadmill, climbing the stair mill (revolving staircase machine at many gyms), and walking in deep sand.

There are four main reasons why:

1. The recommended training sensitive zone can be achieved and maintained quickly and easily without jogging or running (provided a heart rate monitor is worn, and the handrail is not held while exercising).

2. The duration of the exercise session can be easily obtained since there is no excessive amount of stress placed on any one area or joint of the body.

3. Exercise frequency can be maintained since the probability of injury or over-strain is minimal.

4. These particular exercise selections recruit the maximum amount of muscle fibers. Seventy percent of your lean mass is located in your lower body, which is why it is critical to perform a movement that is low impact and recruits each fiber.

4. How to determine your Target Heart Rate

A. Age Predicted Maximum Heart Rate

1. Subtract your age in years from the variable 220, then calculate a percentage of that figure (usually anywhere from 50%-80%).

2. For example, a 55-year-old man with an aerobic capacity considered above average, may find that exercising at 70% of his maximum heart rate provides the most significant progress towards achieving his desired fitness goal. As a result, this individual’s training heart rate is estimated at 115 beats per min-utes. x Example: (220 – 55 = 165 X 70% = 116)

Summary: To calculate age predicted maximum heart rate, subtract 220 – age and multiply by 50%

- 80% (depending on fitness ability). The more fit you are the higher the % of estimated maximumheart rate can be performed. This formula provides an estimated Target Heart Rate.

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It’s important to note that target heart rate formulas are not always accurate. A for-mula does not take in to account how much sleep you’ve gotten the night before, how much stress you are under, etc. One day you may feel great and are working comfort-ably at a 145 heart rate, and the next day you can barely get to 130. Please remember that nutrition and exercise have many grey areas. Venice Nutrition will teach you how to understand those grey areas and help you listen to your body. The goal is to build a cardio structure and adjust the protocol according to your goals and lifestyle.

Slow- Twitch and Fast- Twitch Cardiovascular Training

Now that the science of anaerobic and aerobic cardiovascular training has been discussed, it is time to show you how to implement the different fuel systems to help you “work smarter” and achieve maximum results.

Slow-Twitch fiber training

Slow-twitch fiber, known as red fiber, is a fiber that is predominant in marathon runners and tri-athletes. This fiber works best during slow, methodical training. Any movement that allows the body to have an ample supply of oxygen is considered slow-twitch training. Most in-dividuals have anywhere between 40-60% slow-twitch fibers. The following is a list of optimal slow-twitch fiber training methods / exercises as well as a list of secondary red fiber training methods / exercises.

Optimal Exercise Selection

Walking on a treadmill on an incline, the stair-mill, or deep sand walking- These are low impact movements. The low impact is beneficial for increasing bone density and slightly stimulates the Central Nervous System. Being on an incline allows the body to recruit maxi-mum muscle fibers. The more fibers you recruit, the more fatty acids are shuttled to each fiber for energy production. This allows the fibers to produce more oxidative enzymes to burn the fat, and increase the engine of the cell (the mitochondria). Imagine having a car with a 4-cylin-der engine. Your car only needs a certain amount of fuel for the engine to work, and produce energy. However, if you have bought a car with a 6-cylinder engine, you would need more fuel for the engine to perform correctly. This same process occurs in the body when one chooses a movement that recruits maximum fibers: each fiber becomes better at burning fuel and makes permanent changes to reprogram your body into an energy waster. Your body is slowly and surely evolving into that 6-cylinder vehicle without costing you anything out of pocket! The next step is to implement the correct duration and intensity.

Both duration and intensity have already been discussed, and here are a few additional tips for success:

¾ Make sure you are never out of breath.

¾ Perform red fiber training at least 4 days a week for 30 minutes. The more con-sistently and the longer you perform red fiber training , the faster you will change from a 4 cylinder to a 6 cylinder, thus allowing you to burn fat more efficiently.

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¾ The maximum we recommend that you perform red fiber training is 6 days per week for 1-2 hours per day. You should only do 1.5 to 2 hrs a day of red fiber training if there is a specific deadline you must meet to achieve your goal.

¾ Implementing the correct red fiber training will guarantee optimal slow twitch fiber training.

Secondary Exercise Selection

Riding on a stationary bike, elliptical, cross trainer, Stairmaster - These are second-ary movements. Here’s why... Have you ever done a leg press, or leg extension? These move-ments work the same muscles that a squat works, so why is a squat a much better movement? The squat taxes the body at least ten times more than the other two movements. Because the squat does not use the assistance of a machine and many major muscles are forced to perform the exercise, it recruits more muscle fibers and yields better results. The other movements will get you results, and they will also cause you to plateau. Venice Nutrition focuses on the big picture, teaching you the most optimal movements to prevent future plateaus and make each workout as productive as possible. There is a reason someone chooses riding a stationary bike over a treadmill, just like choosing a leg press over a squat: because they are easier move-ments. Though there is nothing wrong with choosing an easier movement, it’s important to understand that a secondary movement may hinder your progress towards reaching your goals. Performing a low impact movement (optimal exercise) will recruit 50% more fibers than a non-impact movement (secondary exercise).

We have one more important point regarding high impact movements (i.e. running). If low-impact is good, then high impact must be great! Not exactly. High impact movements can be too demanding on the body, and cause too high of a HR. Running is beneficial when performed

on the correct surface and maintained in the correct HR.

Fast-Twitch Fiber Training

Fast-twitch fiber training is one of the most exhausting forms of exercise. If done correct-ly, it is the best type of cardiovascular training to reshape your body as quickly and efficiently as possible. Fast–twitch fiber is a white fiber; its main purpose is for explosive movements. It lacks the energy efficiency of the red fibers and will cause exhaustion much faster (within 1-2 minutes).

Optimal Fast-Twitch Fiber Training

The best fast-twitch training is called interval training. Interval training consists of maxing out (or “red lining”) the heart rate at around 170 beats per minute, followed by a complete recovery period where the heart rate is brought back down to 110 beats per minute. This process is repeated for 30 minutes. The purpose of interval training is to exhaust your glucose

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stores. The nutrients you consume the remainder of the day will go towards restoring the glu-cose stores. As a result, your body will then feed on its fatty acids until the stores are replen-ished. Interval Training should be done at a maximum of three times a week for 30 minutes. Additional interval or high intensity training may cause you to sacrifice lean body mass, where fat is primarily burned. You can follow interval training with a session of red fiber training (such as 30 minutes) if desired.

Interval training tips:

Sprinting on a treadmill with very good shock absorption, sprinting in the deep sand, or sprint-ing on grass are all great exercise selections. It is critical to focus on soft surfaces; NEVER sprint on concrete! The routine would be as follows:

x Warm up for 5-10 minutes with a nice brisk walk

x Stretch for another 5-10 minutes

x Begin with a 50% sprint for 1 minute

x Walk very slowly for 1 minute

x Perform a 60% sprint for 1 minute

x Walk very slowly for 1-2 minutes – Make sure you are fully recovered

x Perform an 80% sprint for 1 minute – HR 160

x Walk very slowly for 1-2 min

x Perform a 100% sprint – HR max

x Once you have achieved a 100% sprint, continue sprinting for a minute and recover-ing for 1-2 minutes, until the entire 30 minutes of training is accomplished.

It is critical that you pace yourself! Interval training is very taxing and should be taken seri-ously. Be cautious of pushing yourself beyond your limit!

Please stop immediately if you feel any type of pain or light headiness!

Secondary Fast-Twitch fiber training

Spinning in a fast-twitch fiber class. Spinning is non-impact and holds your HR at a high level of intensity for too long a period of time. Spinning is very addictive and enjoyable due to the music and the enthusiasm of being in a class setting. Sprinting is even more efficient than Spinning due to the low impact nature of the movement and having the ability to train at the correct pace and intensity for the correct duration. Your results will come faster and your fast-twitch fibers will become much more efficient with optimal interval training.

Summary: Our goal is to teach each client how to be as efficient as possible at cardiovascular exercise. By teach-

ing clients how to choose the optimal movements and establishing a science based protocol, clients will be able to work “smarter” (not harder) and achieve faster and permanent results in the same

amount of time.

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suppleMentation

What is a supplement?

The foundation of a balanced nutrition program is whole food, and in this day and age it is very challenging to get all the essential nutrients you need from diet alone. For this reason, Venice Nutrition recommends taking certain supplements to ensure each client is getting the correct amount of vitamins, minerals and enzymes. Having deficiencies in any nutrient can lead to many different biological and/or physiological problems. For example, if you lack certain di-gestive enzymes, you may suffer from digestive disturbances. Supplementing your diet with the necessary enzymes will optimize digestion. If your diet lacks fish, then you may be missing es-sential Omega 3 fatty acids that your body cannot synthesize on its own. A fish oil supplement will provide the Omega 3 fatty acids that your body needs for optimal health. Supplementation is an important part of an optimal nutrition program and should be used to fill in the gaps of a diet rich in whole food.

Important Terms Regarding Supplementation

Free Radicals – A reactive atom or group of atoms that contain one or more unpaired electrons (this makes it an unstable molecule). Free Radicals are a normal bi-product of metabolism, and can also be obtained by environmental pollutants such as cigarette smoke, smog, and air pollution.

Antioxidant – A molecule (mostly vitamin A, C, & E) that donates an electron in order to neutralize the free radical (an unstable molecule) and stabilize the molecule. Anti-oxidants are referred to as “bodyguards”, because they help to counter the effects of damage the free radicals cause in the body.

Vitamins – A vitamin is an organic substance that is essential in sustaining human life VII-1

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and must be regularly supplied in minute amounts. There are two forms of vitamins: water-soluble & fat-soluble. The water-soluble vitamins are the B vitamins and vitamin C. The fat-soluble vitamins are vitamins A, D, E, & K.

Minerals – Minerals are nutrients that are found within the body as well as in food. These inorganic elements are essential for overall mental and physical well-being. Min-eral elements are essential for our existence.

R.D.A. – The R.D.A. refers to the recommended daily allowance for the essential nutrients of protein, vitamins, and minerals, and is established by the committee of the Food and Nutrition Board of the National Academy of Sciences National Research Counsel. These recommendations were developed in order to standardize adequate nutrient intakes so that nearly all of the nutrient requirements for Americans will be met. It is important to keep in mind that the F.D.A. (Food and Drug Administration) refers to nutrient standards that have been set for the maintenance of health. It is also important to remember that the “R” stands for recommended; it does not necessarily cover the nutritional needs of every individual. The R.D.A. is divided into four separate categories with separate guidelines. The four categories are: infants, chil-dren, adults, and pregnant and lactating women. It is not the intent of the committee for the F.D.A. to tell you as an individual exactly how much of each nutrient you need to eat each day. Instead, the R.D.A. is general dietary guidelines that have been established for the U.S. population in order to provide a sufficient intake of nutrients so that the average individual, during a brief period of nutrient inadequacy, will have the ability to survive.

Supplementation Venice Nutrition Recommends

Daily Multi-Vitamin/Mineral – Vitamins and Minerals are essential for human life. Having deficiencies in either substance can lead to many different biological and/or physiological problems. For this reason, we recommend taking a quality multi-vitamin/mineral to ensure your body is receiving at least the R.D.A. of the essential micronutri-ents and trace minerals.

Vitamin C – Although vitamin C is classified as a water-soluble vitamin, it is much more diversified than the B vitamins. Aside from its occasional role as a coenzyme, vitamin C is most recognized for facilitating the production and maintenance of the protein collagen. Collagen forms the base for all of the connective tissues in the body. Collagen also forms the scar tissue over wounds and provides reinforcement struc-tures in the mending of fractures. Another highly recognized characteristic of vitamin C is its association with fighting the common cold. Vitamin C plays an important role in the production of white blood cells (which fight infection), and in the formation of inter-feron, (a group of proteins released by white blood cells that combat viruses). The antiviral and antibacterial properties also classify it as an immunostimulant. Finally, Vitamin C,

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along with the fat-soluble vitamins A & E, has long been recognized as an antioxidant (highly specialized molecules that counter the effects of free radicals).

Digestive Enzymes – Many people believe that when they experience gas, bloating, and/or heartburn, it is something they have to live with because of a challenging diges-tive track. With an understanding of physiology and the process of digestion in the stomach and the small intestine, there is an answer for digestive problems.

For example, before Lactaid™ was introduced to the supplement industry, many individuals could not ingest dairy products without experiencing serious digestive problems. The reason people are lactose intolerant is that their bodies do not produce enough of the lactase enzyme, which is found in the small intestine during digestion, and is responsible for breaking down lactose. By simply taking the right dosage of the lactase enzyme while eating a dairy product, the food will be able to be digested nor-mally, without any problems. The Lactase enzyme is not the only enzyme that is defi-cient in certain individuals.

Digestive enzyme deficiency will prevent the digestion of food to its simplest forms: glucose, amino acids, and fatty acids. By taking a complete and balanced digestive en-zyme formula that contains betaine hydrochloride and pepsin to assist in stom-ach digestion along with ox bile, and pancreatin for the most efficient help in the small intestine, you can reduce gas, bloating, and heartburn!

Omega-3 fish oil concentrate - Fish oils are an important supplement because they contain a high amount of essential fatty acids (Linoleic, Linolenic, and Arachidonic). These fatty acids are necessary for the formation of other products in the body. They cannot be synthesized by the body, therefore they are classified as “essential.”

These essential fats help establish and maintain health by:

1. Increasing energy, performance and stamina

2. Strengthening the immune system

3. Lowering most risk factors for cardiovascular disease

4. Regulating organs and glands

5. Aiding in weight reduction

Whey Protein – Whole foods are the foundation of any nutritional program. The body yields the greatest results when it is fed all natural foods. Many people live a busy lifestyle, and the idea of preparing 5 to 6 meals a day can be overwhelming. This is the

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exact reason why a protein shake can be supplemented in place of one or two meals each day. Whey protein can be a beneficial part of your daily nutrition plan by helping to keep your blood sugar stable. When time is tight, having a protein shake will prevent you from relying on fast food as a substitute.

Heart Monitor – A heart monitor is an essential part of any fitness program. The in-tensity level of cardiovascular exercise is crucial for maximizing fat burning, and increas-ing the amount of fat burning enzymes within the skeletal muscle. If the intensity (heart rate) is too HIGH, the body will burn sugar rather than fat. When all of the glucose (sugar) supply is used, the body converts amino acids (muscle) to glucose and uses it for fuel. High intensity cardiovascular exercise causes the body to use muscle for fuel! If the intensity (heart rate) is too LOW, the body will use more fat for fuel than sugar, and it will not be at a high enough intensity to teach the body to consistently burn fat. Per-forming cardiovascular exercise at too high or too low of an intensity will make it very difficult to achieve your desired fitness goals. By monitoring your intensity, you will be able to maximize every aerobic workout, which brings you closer to reaching your goal.

Food Scale – Many individuals cringe at the idea of weighing and measuring food. You must ask yourself this question, “How will I know what 5 oz of a potato is if I have never seen what 5 oz of potato looks like?” Measuring a potato once will allow you to know the difference between a 4, 5, or 6 oz potato portion. In the grand scheme of things the calorie discrepancy will be minor, and it is important to distinguish the differ-ences in order to become as efficient as possible. Venice Nutrition’s purpose is to teach clients awareness of their food, and show clients the path to achieving their goals. The first step is to make sure they are eating the correct food portions for the purpose of stabilizing their blood sugar. Weighing food is like journaling: a minor investment of time with and a maximum return on RESULTS!

List of Recommended Supplements & Measuring Devices

These recommended supplements and measuring devices will improve clients’ over-all health, maximize every workout, and give their body the necessary nutrients for them to achieve all of their nutrition and fitness goals.

� Daily Multi-Vitamin/Mineral

� Vitamin C

� Omega 3 Fatty Acids

� Protein Bar

� Whey, Egg, or Soy Protein Powder

� Ready to Drink Protein Supplement

� Heart Rate Monitor

� Food Scale

aDDitional sUppleMents DepenDing on inDiviDUal Clients

� Calcium

� Vitamin E

� B Vitamins

� Digestive Enzymes

� Fiber

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se c t i o n Vi i i

coMMon Medic al diseasesWhile many Venice Nutrition clients are healthy individuals who want to increase their

energy, lose body fat, and tone up, other clients may be facing various health challenges. As a Certified Nutrition Coach, it is important to have an understanding of the most common medical diseases related to nutrition and fitness and how a proper diet and exercise routine can be a powerful aid in the treatment, risk reduction, and overall prevention of each disease. Here is an introductory review of the definitions, risk factors and treatments of the most com-mon medical diseases.

Important Note: Dietitians and Physicians are trained to diagnosis and treat medical challenges. If a client states that they have a medical disease, please consult with the Venice Nutrition Physician (Dr. Steve Lee, Diplomate of the American Board of Internal Medicine), or Dietitian (Nicole Hilburt, RD, CNSD) before giving any advice to that client regarding their nutrition and fitness program.

1. arteriosClerosis – (harDening oF arteries)

A. Definition – Term applied to a number of pathological conditions in which there is thicken-ing, hardening, and loss of elasticity of the walls of arteries. This results in altered function of tissues and organs.

B. Risk Factors – Hypertension (high blood pressure); increased blood lipids, particularly choles-terol and triglycerides (stored fat); obesity; cigarette smoking; diabetes mellitus; inability to cope with stress; PHYSICAL INACTIVITY; and family history of early-onset of atherosclerosis.

C. Treatment – The proper treatment is to modify the risk factors associated with arterioscle-rosis, such as avoiding a sedentary lifestyle, and incorporating exercise into one’s daily routine. Other modifications include reducing saturated fat intake to lower triglyceride and cholesterol levels; controlling any obesity, diabetes mellitus, and hyperten-sion; discontinuing cigarette smoking; and reducing emotional stress.

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2. atherosClerosis (BloCKeD/CloggeD arteries)

A. Definition – A form of arteriosclerosis characterized by a variable combination of changes of the intima of arteries, not arterioles, consisting of the focal accumulation of lipids (fats), com-plex carbohydrates, blood and blood products, fibrous tissue and calcium deposits.

B. Risk Factors – Hypertension; increased blood lipid levels; particularly cholesterol and triglycerides; obesity; cigarette smoking; diabetes mellitus; inability to cope with stress; physical inactivity, and being of the male sex.

C. Treatment – Modify controllable risk factors by not smoking; reducing the intake of refined carbohydrates and saturated fat; reducing stress; and exchanging sedentary lifestyle for planned periods of physical activity.

Note: Myocardial Ischemia – The lack of oxygen supplied to the heart with conse-quent altered cardiac function. The most common cause of Myocardial Ischemia is ATH-EROSCLEROSIS OF THE CORONARY ARTERIES. Atherosclerosis is a main contributor of heart disease.

3. DiaBetes - MellitUs

A. Definition – A disorder of carbohydrate metabolism, characterized by hyperglycemia (high blood sugar) and glycosuria (presence of glucose, i.e. sugar, in the urine) and resulting from inad-equate production of utilization of insulin.

There are two types of Diabetes Mellitus:

1. Type I Diabetes – Insulin Dependent – Usually has its onset prior to the age of 25 years, in which the essential abnormality is related to absolute insulin deficiency.

2. Type II Diabetes – Non- Insulin Dependent – Occurs predominantly in adults. The insulin produced is sufficient to prevent ketoacidosis (excessive acidity of body fluids, due to an excess of ketone bodies), but insufficient to meet the total needs of the body. This form of diabetes in non-obese patients can usually be controlled by diet and oral hypoglycemic agents.

B. Treatment – Proper treatment consists of diet, insulin, exercise, and hygienic measures. At first the patient should be placed on a well-balanced diet adequate in all basic essen-tials: carbohydrates, proteins, fats, vitamins, minerals and fluids. In many patients this may be all that is required. Obese persons with this disease should be placed on a diet that will enable them to lose weight. Control of diabetes is much more difficult in an obese per-son.

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4. hypertension (high BlooD pressUre)

A. Definition – A condition in which a person has a higher blood pressure than that judged to be normal. In general, if on several separate occasions the systolic pressure is above 140 mm Hg or the diastolic above 90 mm Hg, the patient is considered to have elevated blood pres-sure and is termed Hypertensive.

B. Treatment – To help prevent a diagnosis of hypertension, people should have periodic blood pressure checks. Lifestyle changes that may prevent hypertension include, reducing sodium intake (refined and processed foods are very high in sodium), maintaining normal weight and performing regular exercise patterns.

5. high Cholesterol

A. Definition – Cholesterol – A fatty like substance, which belongs to a group of fats known as sterols or steroids. There are two types of cholesterol that are most recognized by health professionals, which are referred to as good cholesterol or High Density Lipoproteins (HDL), and bad cholesterol or Low Density Lipoproteins (LDL). A cholesterol reading of 200 to 239 mg/dl is considered borderline high, and a reading of 240 mg/dl or higher is considered high. In most individuals an elevated blood level of cholesterol constitutes an increased risk of devel-oping coronary heart disease (CHD). Scientific evidence has established beyond a reasonable doubt that lowering elevated blood cholesterol (specifically, blood levels of low density lipoprotein cholesterol) will reduce the risk of heart attacks and strokes due to CHD.

B. Risk Factors – Family history of premature coronary heart disease; cigarette smoking; hyper-tension; low level of high-density lipoprotein (HDL is increased when cardiovascular exercise is consistently performed); diabetes; history of stroke; severe obesity.

C. Treatment – The recommended treatment for borderline high cholesterol (200-239mg/dl) is controlling the cholesterol intake in your diet, performing cardiovascular exercise to increase HDL production, and rechecking cholesterol level annually. The recommended treatment for high cholesterol (240mg/dl or higher) is to determine level of low-density lipoprotein, perform cardiovascular exercise to increase HDL production, initiate stringent dietary program for lowering cholesterol and further treatment with drugs if necessary.

6. arthritis

A. Definition – Inflammation of a joint, usually accompanied by pain, swelling, and frequently, changes in structure. There are two main forms of arthritis:

1. Osteo-arthritis – A chronic disease involving the joints, especially those bearing weight. Characterized by degeneration of articular cartilage, overgrowth of bone with lipping and spur formation, and impaired function.

2. Rheumatoid Arthritis – A chronic systemic disease characterized by inflammatory changes in joints and related structures that result in crippling deformities.

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B. Treatment - There is no specific therapy for osteo-arthritis and there is no cure for the basic disease process. There are ways to slow down the crippling effects of arthritis and still maintain a good quality of life, which include: 1) getting adequate rest/sleep and following a nutritious diet, and 2) performing exercise and/or physiotherapy to maintain range of motion of the affected joints. When the affected joints are inflamed, passive exercise is employed to prevent contractures. When the inflammation has subsided, active exercise is used to maintain muscle strength and range of motion.

7. osteoporosis

A. Definition – A general term for describing any disease process that results in reduction in the mass of bone per unit of volume. The reduction is sufficient to interfere with the mechani-cal support function of bone. The condition becomes apparent when the osteoporosis has progressed to the stage at which the bone(s) fractures in a situation that would not normally cause damage to the skeleton.

B. Treatment – A good form of treatment for osteoporosis includes supplementing the diet with higher amounts of protein, calcium, and vitamin D, which may help to stop the rate of bone loss and facilitate skeletal metabolism. Any person with osteoporosis must realize the importance of good body mechanics (biomechanics), and should exercise regularly through a full range of motion.

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intro Manual reFerences

Section V: Nutrition References

1. World Federation of Fitness and Conditioning Professionals; Introduction To The Energy Nutrients, Pro-tein/Carbohydrates/Fats: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

2. National Academy of Sciences, 1999. Dietary Reference Intakes. Washington, DC: National Academy Press.

3. World Federation of Fitness and Conditioning Professionals; Calorie Cutting Craze: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

4. World Federation of Fitness and Conditioning Professionals; Food and The Endocrine System: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

5. Nutrition For Health, Fitness & Sport, Sixth Edition, 2002. Fat: An Important Energy Source during Ex-ercise. New York, NY: McGraw-Hill.

6. World Federation of Fitness and Conditioning Professionals; Carbohydrate Binge Cycle: Level II Exer-cise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

7. Nutrition For Health, Fitness & Sport, Sixth Edition, 2002. Carbohydrates: The Main Energy Food. New York, NY: McGraw-Hill.

8. World Federation of Fitness and Conditioning Professionals; Vitamins & Minerals, The Accessory Nutri-ents: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

9. Nutrition For Health & Sport, Sixth Edition, 2002. Protein: The tissue Builder. New York, NY: McGraw-Hill.

10. Nutrition For Health & Sport, Sixth Edition, 2002. Vitamins: The Organic Regulators. New York, NY: McGraw-Hill.

11. World Federation of Fitness and Conditioning Professionals; The Role of Water in Human Metabolism and Performance: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutri-tion Research Corporation, 1996.

12. Nutrition For Health & Sport, Sixth Edition, 2002. Minerals: The Inorganic Regulators. New York, NY: McGraw-Hill.

13. Nutrition For Health & Sport, Sixth Edition, 2002. Water, Electrolytes, and Temperature Regulation. New York, NY: McGraw-Hill.

14. World Federation of Fitness and Conditioning Professionals; Biological Functions of Water: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

15. World Federation of Fitness and Conditioning Professionals; Water and Human Performance: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

16. Sonnenburg, Beth. M&F Challenge: Rock Hard Diet. Muscle & Fitness, July 2001.

Section VI: Cardiovascular Exercise References

17. World Federation of Fitness and Conditioning Professionals; Exercise Intensity: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

18. Nutrition For Health, Fitness & Sport, Sixth Edition, 2002. Weight Maintenance and Loss through Proper Nutrition and Exercise. McGraw-Hill, New York, NY.

19. World Federation of Fitness and Conditioning Professionals; Recommending The Proper Intensity Level For Cardiovascular Exercise: Level II Exercise and Physiological Science – Study Manual, S&S Perfor-mance Nutrition Research Corporation, 1996.

20. World Federation of Fitness and Conditioning Professionals; High Intensity Cardiovascular Exercise: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corpo-ration, 1996.

21. World Federation of Fitness and Conditioning Professionals; Cardiovascular Exercise Duration: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

22. World Federation of Fitness and Conditioning Professionals; The Fat Thermostat: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

23. World Federation of Fitness and Conditioning Professionals; Cardiovascular Exercise Specify: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corporation, 1996.

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24. American College of Sports Medicine. 1998. The recommended quantity and quality of exercise for de-veloping and maintaining cardio respiratory and muscular fitness and flexibility in healthy adults. Medi-cine and Science in Sports and Exercise 30:975-91.

25. Stamford, B. 1993. Tracking your heart rate for fitness. Physician and Sports Medicine 21 (March): 227-28

26. Rippe, J.M., and Hess, S. 1998. The role of physical activity in the prevention and management of obesity. Journal of the American Dietetic Association 98 (Supplement 2):S31-S38

Section VII: Supplementation References

27. World Federation of Fitness and Conditioning Professionals; Vitamins & Minerals, The Accessory Nu-trients: Level II Exercise and Physiological Science Study Manual, S&S Performance Nutrition Research Corporation, 1996.

28. World Federation of Fitness and Conditioning Professionals; Study Outline II, Vitamins and Minerals: Level II Exercise and Physiological Science – Study Manual, S&S Performance Nutrition Research Corpo-ration, 1996.

29. Taber’s Cyclopedia Medical Dictionary, edition 16. Philadelphia: F.A. Davis Company, 1989. Page – 1784.

30. Nutrition For Health, Fitness & Sport, Sixth Edition, 2002. Vitamins: The Organic Regulators. McGraw-Hill, New York, NY. Pgs.-242-254

31. Papas, A. M. 1998. Antioxidant Status, Diet, Nutrition, and Health. Boca Raton, FL: CRC Press

Section VIII: Common Medical Diseases Reference

32. Taber’s Cyclopedic Medical Dictionary, edition 16. Philadelphia: F.A. Davis Company, 1989. Pag-es-142,144,145,158,346,347,490-492,868,1281

• Part 3 •aDvanCeD training ManUal

se c t i o n X

the Venice nutrition sYsteM& philosophY

si M p lY stat e d , i t Wo r k s !

introDUCtion:

Venice Nutrition has created the most comprehensive nutrition system in the world!

We have developed a program that implements the three phases of health and also maintains

balance of the endocrine, digestive, nervous, respiratory and muscular systems.

We have all heard the saying, “You are what you eat.” To be accurate, the saying should

be, “You are what you metabolize.” Everyone wants to be healthy, fit and energetic; essentially

we all want to look and feel our best. These goals are achieved when all the systems work

together to create homeostasis (balance). You have two options: implement the correct strate-

gies and create balance; or let your body do the work for you and pay the price with fatigue,

weight gain and irritability. Our program teaches each client how to optimize their endocrine,

digestive, nervous, respiratory and muscular systems to create balance within the body and

achieve ultimate health.

Learning how to incorporate good nutrition and exercise into your lifestyle is like

building a house. Phase one is laying down the foundation of the house. Phase two is building

the house. Phase three is maintaining the house.

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• Phase One •BUilDing a health strUCtUre

(laying Down yoUr FoUnDation)

The first and most critical part of the program is to teach each client a solid Body Confi-dence Plan that works within their lifestyles. Having a plan and staying consistent is everything when it comes to succeeding in health. In life you need a game plan and the first phase of health is to create that plan.

There are 5 parTs To healTh:

I. sleep

Why is sleep number one? The adrenal gland is part of the endocrine system and is similar to a cell phone battery. Every night most people charge their cell phone, leaving it fresh and ready to make unlimited calls the following day. What happens when the battery is low at the start of a day? Just a few calls and eventually it runs out of juice. Your adrenal gland functions in a similar way. Each night your body uses sleep to recharge. If the day is begun rested, your 5 systems work much more efficiently. If sleep has been neglected, your body will function at a lower level. Remember you are what you metabolize; lack of sleep prevents proper metabolizing of nutrients and slows fat loss.

sleep reCoMMenDations:

• learn the optiMal hoUrs oF sleep yoU neeD:

Everyone is different. Genetics determine how much sleep a person requires. The key is to determine how many hours you need to sleep each night to feel refreshed in the morning. You may need 5, 6 or 8 hours a night. Most people know the amount of hours that work best for them. Remember that number and set up your daily schedule to accommodate those hours. This will allow your body to optimally func-tion and prevent any sleep deficits.

•Create a DarK environMent:

Less light triggers increased Melatonin release (your sleep hormone), which allows the body to enter into a deeper quality of sleep.

•Create a QUiet environMent:

Noisy environments have been shown to interrupt sleep cycles.

• sleep on a CoMFortaBle BeD, pillow anD sheets:

Comfort allows your muscles to relax and your body to stay in the proper alignment.

• sleep sCheDUle:

Create a schedule that allows you to go to sleep and wake up at approximately the same time each day. Aim to keep the range plus or minus one hour.

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•naps:

Evidence has shown that naps are only beneficial if taken at the same time each day.

•write Down all thoUghts at least an hoUr BeFore BeD:

The mind seems to race at bedtime with life concerns and thoughts of what needs to be done the following day. This happens to 90% of all clients we have worked with. The solution is to write down all thoughts and concerns one hour before bedtime. This practice allows you to transfer your “to-do” list from your thoughts to paper to be dealt with tomorrow, thus allowing you to rest your mind for a better night’s sleep.

•Create proper Down tiMe:

Many people work, watch TV, or exercise before bedtime. The mind needs to be properly prepared for sleep. We recommend that you relax and prepare your body for optimal sleep one hour before bedtime with the following activities (experiment to see which works best for you):

A few examples:

� Take a bath

� Read a book

� Take a light, relaxing walk

� Listen to relaxing music

II. nUtrition - the thRee main keys to stabilizing blood sugaR aRe as folloWs:

• Meal intervals

• nUtrient ratios per Meal

• Calories per Meal

Your blood sugar must be stable in order for your body to utilize stored fat for fuel. A baby’s eat-ing habits are a fantastic example of how to stabilize blood sugar. A baby feeds every 3 to 4 hours, never overfeeding or underfeeding. Babies eat when they feel hungry, and stop when satisfied. Babies also survive on breast milk or formula, which have a balance of protein, carbohydrates and fat.

If this is how our bodies are meant to be fed, why do we ever stop eating this way? Perhaps work, societal pressure or the stressors of daily life get in the way. Frequent meals are a must for optimizing health. Quantity and nutrient ratio (protein, fat, and carbohydrate) should be adjusted on a meal-to-meal basis depending on activity, stress, and body composition. Keeping the blood sugar stable and learning the necessary adjustments to make that happen is the reason our program is special.

There is much debate about how we should eat for optimal health. Science has shown that if the body is in homeostasis (balance), its systems will function optimally. The only way to achieve homeostasis is to maintain stable blood sugar. We will explain below how to do this. Let’s first review some background information.

blood sugar (glucose in The blood): The concentration of glucose in the blood is measured in milligrams of glucose per 100 milliliters of blood (a Deciliter). The symbol is mg/dl which stands for Milligrams per Deciliter.

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three ranges oF BlooD sUgar:

� Optimal Range (normal blood sugar levels)

� Hypoglycemia (low blood sugar levels)

� Hyperglycemia (high blood sugar levels)

1. optiMal range oF BlooD sUgar For hoMeostasis :

� 80mg/d l – 120 mg/dl

� Benefits of optimal blood sugar:

¾ Body releases stored fat

¾ Fatty acids are metabolized for fuel

¾ Fantastic energy

¾ No sugar cravings

¾ Increased mental alertness

¾ Achieve all goals permanently

1. Increased energy and heightened mental alertness

2. Breakdown of body fat (lipolysis)

3. Increase of lean muscle mass which leads to a faster metabolism

4. Reduced sugar cravings

Homeostasis

CarbsFatProtein

Eat Every3-4 Hours

CorrectCaloriesPer Meal

120 mg/dl

80 mg/dl

2. hypoglyCeMia (low BlooD sUgar): Any blood sugar level below 70mg/dl. Clinically, blood sugar may be considered normal until it falls below 50-60mg/dl. Our experience has shown that this number is too low for optimal homeostasis.

� Costs of Low Blood Sugar

¾ Loss of lean body mass: Hypoglycemia is low blood sugar. The Nervous System is fueled by

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glucose. When the blood sugar is low, the body begins to break down all stored forms of fuel to create available glucose. Amino Acids fall into that category. Remember, fat is burned in muscle! Low blood sugar burns muscle, which in turn slows down your metabolism!

¾ Body holds fat:

i. Fat does not break down to glucose efficiently. It takes time and energy.

ii. Fat has over twice the energy of glucose and amino acids. The body holds it fat at times of starvation. Low blood sugar levels cause the following:

¾ Nervousness

¾ Sweating

¾ Intense hunger

¾ Headache

¾ Weakness

¾ Sugar cravings

1. Meals eaten too far apart cause low energy, headaches and sugar cravings.

2. Too few calories eaten at a meal increases fat storage and increases sugar cravings.

3. Too few carbohydrates at each meal will inhibit fat burning and reduce energy before, during and after exercise.

4. Muscle is burned to restablize blood sugar.

Glucagon

Pancreas

Blood Sugar Drops

Amino Acids / Muscle

120 mg/dl

80 mg/dl

3. hyperglyCeMia (high BlooD sUgar): Any blood sugar level above 120 mg/dl is considered elevat-ed. Clinically, a blood sugar level above 140mg/dl is considered elevated. Our experience has shown that is too high for optimal homeostasis.

� Costs of High Blood Sugar:

¾ Excess secretion of insulin

¾ Excess storage of nutrients

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¾ Excess body fat gain

¾ Sleepiness

¾ Lethargy

1. Meals eaten too close together are likely to cause accelerated fat storage.

2. Too many calories eaten at a meal increases fat storage and reduces appetite.

3. Too many carbohydrates at each meal will increase fat storage and reduces energy before, during and after exercise.

4. Insulin is over expressed to restablize blood sugar and fat is stored.

Insulin

Store Fat

Pancreas

Blood Sugar Elevates

120 mg/dl

80 mg/dl

To stabilize blood sugar, the glucose level should be around 80mg/dl at the start of the meal, then 90 minutes later be around 110 -115 mg/dl and then 90 minutes later (3 hours from the start of the meal) back to around 80mg/dl.

there are three Main Keys that allow BlooD sUgar to FUnCtion in this range, whiCh are:

� Meal Intervals

¾ Eating every 3 to 4 hours. The purpose is to prevent blood glucose from dropping below 80mg/dl and rising above 120 mg/dl. The goal is to eat one hour within waking and then every 3 to 4 hours until bedtime.

¾ Eating at consistent meal intervals allows the body to stay in homeostasis and release stored fat.

� Nutrient Ratios (Protein, Carbohydrates, and Fat) per Meal

¾ Each meal should consist of Protein, Carbohydrates, and Fat.

¾ Protein consumed in the correct ratios at each meal has a positive effect on blood sugar stabilization and indirectly helps release glucagon at a steady, balanced pace.

¾ Carbohydrates consumed in the correct ratios at each meal have a positive effect on blood sugar stabili-zation and indirectly help to keep insulin release at a steady, balanced pace.

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¾ Fats consumed in the correct ratios at each meal have a positive affect on blood sugar stabilization by inhibiting the release of HCL. This slows the rate of digestion and helps prevent blood sugar spikes.

ª Summary: Protein affects Glucagon, Carbohydrates affect Insulin, and Fats slow down the release of HCL. The combination of all three allows blood sugar to stay in the correct range; 80mg/dl - 120 mg/dl per meal.

� Calories Per Meal

¾ The goal is to feel satisfied after each meal, and feel ready to eat again 3 hours later. This is a sign that the correct amounts of calories are being consumed during the meal.

¾ Feeling full or uncomfortable after a meal is a sign of consuming too many calories at that meal. This will raise the blood sugar, causing an over release of insulin and possible fat storage.

¾ Feeling hungry or still hungry after a meal is a sign of either the blood sugar being too low before the meal or not enough calories are being consumed during the meal. The result is a quick drop in blood sugar and potential hypoglycemia.

ª Summary: By eating the correct amount of calories per meal, rather than per day, blood sugar re-mains within the optimal range. How many calories someone eats per day truly depends on how many meals they need to eat that particular day. How many meals someone should eat in a day de-pends on how many hours they are awake that particular day. Meals per day can also vary depending on changes in activity, hunger levels and/or metabolism. For example, if you increase your activity level on a particular day and/or your metabolism increases greatly while on the program, you may need to eat every 2 or 2 ½ hours instead of every 3 to 4. Because a client’s calories per day will vary, it is not beneficial to calculate a client’s calories per day and instead the focus should be on calories per meal.

III. exerCise

Sleep and Nutrition are used to create balance and release stored fat and exercise is used to burn up the fat. Exercise is what burns energy and speeds metabolism. Muscle is what controls your metabolism. Here are the three main benefits to building muscle:

• Fat is burned in muscle.

•One pound of muscle is 3 times smaller than one pound of fat.

• Each pound of muscle burns approximately 30-50 calories per day.

This means that the purpose of exercising is to activate each muscle fiber for a more efficient metabolism.

inCreaseD MUsCle = aCCelerateD Fat BUrning

Each type of exercise recruits different muscle fibers. We will discuss 6 points to diversify exer-cise in order to recruit maximum muscle fibers and achieve the best results possible.

BEFORE WE DISCUSS THE 6 POINTS, IT IS IMPORTANT TO CLARIFY THAT STRETCHING, CORE AND RESISTANCE TRAINING ARE ONLY BRIEFLY EXPLAINED IN THIS CERTIFICATION. WE RECOMMEND THAT EACH VENICE NUTRITION COACH CONTINUE THEIR EDUCATION IN THE PHILOSOPHY OF STRETCHING, CORE AND RESISTANCE TRAINING.

VENICE NUTRITION DOES PROVIDE ADVANCED COACHING FOR STRETCHING, CORE AND RESIS-

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TANCE TRAINING. PLEASE CALL YOUR VENICE NUTRITION CONTACT FOR MORE INFORMATION ABOUT THE ADVANCED COACHING OPTIONS.

the 6 points to optiMize MUsCle FiBer reCrUitMent:

� Correct Technique

� Category of Exercise

� Exercise Selection within each Category

� Exercise Duration within each Category

� Exercise Intensity within each Category

� Exercise Frequency within each Category

1. CorreCt teChniQUe: Implemented throughout entire exercise session in all categories.

Exercise Technique:

� The goal in maintaining proper technique during exercise is to maximize muscle fiber recruitment and prevent injuries. Here is a list of what you should focus on while per-forming all exercises and some additional tips when performing cardiovascular exercises:

¾ Keep body upright and head up.

¾ Maintain a slight arch in lower back.

¾ Tighten entire abdomen region (transverse abdominus, rectus abdominus, internal and external obliques).

¾ Keep shoulders back and chest slightly pressed outward.

¾ Breathe in rhythm; for example, exhale every 3 seconds and inhale for 3 seconds, then repeat.

¾ Perform all Cardiovascular Exercise with the technique described below to achieve optimal muscle fiber recruitment:

ª Keep body in balance state

ª NO HOLDING HANDRAILS OF MACHINE

ª Heel strike; majority of initial weight should be placed on the heel and gluteus while still keeping the body in a balanced state.

ª Contract your gluteal muscles.

ª Keep knee in line with heel, never leaning over toes!

ª Shift weight to ball of foot, while keeping body upright and knee in line with heel.

ª Push off ball of foot while continuing to contract all working muscle fibers.

ª Repeat for other leg.

2. the 5 Categories oF exerCise:

� Category 1 : Standard Cardio - AEROBIC EXERCISE (with oxygen) - A cardiovascular exer-cise that proceeds at a steady, consistent pace. These types of exercises will Activate Type I Muscle Fiber.

� Category 2 : Stretching - Muscle will shorten when it is used, and stretching keeps the muscle elongated. It will also keep the circulatory system active, and help to remove toxins and fat from the body. The four main types of stretching are:

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¾ Static Stretching (no motion, passive): Hold a position, stretch to the farthest point and continue holding the position.

ª EXAMPLE: Bending over and touching your toes and holding the position for a period of time.

¾ Isometric Stretching: A type of static stretching (meaning it does not use motion) which in-volves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.

ª EXAMPLE: Holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.

¾ Dynamic Stretching (movement, active): Involves moving parts of your body and gradually increasing reach, speed of movement, or both.

ª EXAMPLE: A gymnast performing splits in the air.

¾ PNF Stretching: PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facili-tation. PNF is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility. PNF refers to any type of relaxation stretching techniques in which a muscle group is passively stretched, then contracted isometrically against resistance and then passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed without a partner, and it is usually more effective with a partner’s assistance.

ª EXAMPLE: The Hold/Relax/Contract Method. This is an example of how to stretch your hamstring: Start by lying on your back with leg pointed to the ceiling. Hold a rolled up towel in both hands. The middle part of the towel should be on the arch of your foot. Hold a static stretch for 10 seconds, then relax for 2-3 seconds, then contract your hamstring for 10 seconds and then repeat 5-6 times. Each stretch should go deeper than the previous stretch. Make sure breathing is consistent throughout each movement.

� Category 3: Interval Training, ANAEROBIC EXERCISE (without oxygen) - Any cardio that incorporates high intensity bursts of speed that causes a high heart rate. These types of exercises will Activate Type II Muscle Fiber.

� Category 4: Core Work (pilates, yoga, and swiss ball work) - You are only as strong as your weakest link! Many people never strengthen their stabilizer muscles. Remember fat is burned in ALL muscle; given the correct strategy, the more muscle you activate, the more fat is used for energy. A strong core will also prevent injuries.

� Category 5: Resistance Work (weight training) - The first 4 categories engage maximum muscle fiber recruitment. Resistance training will promote muscular growth. This translates into a larger engine that will burn more energy derived from stored fat and the end result will be a faster metabo-lism!

3. exerCise seleCtion within Category: The Main purpose of exercise selection is to maximize ef-ficiency. Certain movements will activate more muscles than others. There are two categories: Optimal Exercise, and Secondary Exercise. Both choices will be effective in getting results and the Optimal Exercise will allow a client to achieve faster and more permanent results.

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these reCommendations are based uPon working with a healthy Client without any mediCal Conditions.

let’s first discuss what factors determine if an exercise is optimal or secondary:

z Optimal Exercise - Here’s how to determine if an exercise is considered “Optimal”:

i. Low Impact (positive stimulation of CNS and increase of bone strength)

ii. Some level of gravity resistance (recruits more muscle)

iii. Soft surface- easy on joints

iv. Activates major muscle groups (70% muscle mass in lower body)

v. Familiar movements for body

vi. Decrease risk of injury if performed correctly

z Secondary Exercise - Here’s how to determine if an exercise is considered “Second-ary”:

i. Non-impact (minimal stimulation of CNS and bone strength)

ii. Minor gravity resistance, if any

iii. Recruits less muscle fiber than optimal movements

iv. Mainly beneficial for rehabilitation

� Category 1: Aerobic Exercise – To activate Type I muscle fibers, all exercise must be performed with oxygen. If the client is out of breath or feeling uncomfortable, the movement will be recruiting a lot less Type I Muscle Fibers then preferred.

Below is the list of Category 1 optimal and secondary exercises:

¾ Optimal Exercises

ª Walking on a treadmill, preferably on an incline. The higher the incline, the more muscle fiber recruitment.

ª Walking in the sand

ª Hiking

ª Climbing on a step mill (a machine at many gyms that acts as a revolving stair case)

ª Climbing stairs

ª Jogging on soft surface

¾ Secondary Exercise

ª Riding a stationary bike

ª Elliptical trainer

ª Stairmaster

ª Rollerblading

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� Category 2: Stretching, Exercise Selection

All clients should focus on a stretching routine based on Static and/or PNF stretching.

All major muscle groups should be involved in the routine.

� Category 3: Interval Training (Anaerobic Exercise) - To activate a majority of Type II muscle fibers, choose explosive type exercises.

¾ Optimal Exercises

ª Sprinting on soft surface (treadmill, sand, track, grass)

ª Sprinting stairs

ª Sports (boxing, tennis, skiing, etc.)

¾ Secondary Exercises

ª Riding a stationary bike

ª Elliptical trainer

ª Stairmaster

ª Rollerblading

� Category 4: Core Training: CORE TRAINING IS NOT COVERED IN THIS SECTION. VENICE NUTRITION DOES PROVIDE ADVANCED COACHING FOR CORE TRAINING. PLEASE CALL YOUR VENICE NUTRITION CONTACT FOR MORE INFORMATION ABOUT THE AD-VANCED COACHING OPTIONS.

� Category 5: Resistance Training: RESISTANCE TRAINING IS NOT COVERED IN THIS SECTION. VENICE NUTRITION DOES PROVIDE ADVANCED COACHING FOR RESISTANCE TRAINING. PLEASE CALL YOUR VENICE NUTRITION CONTACT FOR MORE INFORMATION ABOUT THE ADVANCED COACHING OPTIONS.

4. exerCise DUration within Category:

� Category 1: Standard Cardiovascular Exercise, Aerobic Exercise

¾ The body begins by burning fat and sugar equally. The longer duration at the correct Intensity level (THR), the more fat is metabolized and less sugar is required for fuel. This means a Longer Duration = Better Results. The following chart illustrates how a Longer Duration = Better Results.

¾ The recommended Duration for each client is a minimum of 30 minutes per session.

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Category One: Standard Cardio

The longer duration, the better the results

Duration: minimum 30 mins per session

Duration Intensity Fat Sugar

REST NONE 50% 50%10 MIN THR 40% 60%20 MIN THR 60% 40%30 MIN THR 70% 30%40 MIN THR 75% 25%50 MIN THR 80% 20%60 MIN THR 85% 15%

120 MIN THR 99% 1%

� Category 2: Stretching

¾ Duration: 10 Minutes per session

� Category 3: Interval Training, Anaerobic Exercise

¾ The chart above is beneficial as long as oxygen is present. Interval Training lacks a steady supply of oxygen. Duration of Interval Training is critical because if the duration is too long, the body will begin to cannibalize its muscle tissue to produce glucose. Interval Training needs to be short and sweet.

¾ Less Duration = Better Results

¾ Duration: Maximum time is 30 minutes per session. Each 30 minute segment should consist of 30-60 seconds of full sprinting, or movement of choice, followed by 60-120 seconds of recovery. This is then repeated over and over until a full 30 minute cycle is completed. We recommend that each Interval Training session begins with a 5 to 10 minute warm-up of Standard Cardio / Aerobic Training. Interval training may be followed by Standard Cardio / Aerobic Training (30 minutes for example) if desired.

� Category 4: Core Training

¾ Duration: 30-60 Minutes per session

� Category 5: Resistance Training

¾ Duration: 30-60 Minutes per session

5. exerCise intensity within Category: We will only discuss Aerobic and Anaerobic Cardiovascular Exercise for point 5.

� Category 1: Standard Cardio, Aerobic - The intensity level for Aerobic Cardio should be at a steady, consistent pace and heart rate.

¾ THR (Target Heart Rate) is explained in the Introduction Manual. It’s important to understand that when it comes to aerobic intensity, many factors come into play. Every day is different; one

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day you might have less energy than the previous day. Do you still function at the same THR? We recommend that a client use their THR for a starting point and then monitor and adjust inten-sity level based upon PERCEIVED EXERTION.

¾ Perceived Exertion tells you that if the intensity feels too high, then it is. If you are out of breath, slow down. It also means that if the exercise feels too easy, then it is and this is an indica-tion to increase the intensity. To maximize fat burning, the intensity level needs to be moderate, steady, challenging, and oxygen must be present!

40% 60%

Fat Sugar

80% 20%

Fat Sugar

60% 40%

Fat Sugar

� Category 2: Interval Training, Anaerobic - The intensity level for anaerobic cardio should con-sist of a high HR followed by a recovery HR, then followed by repetition (peaks and valleys).

¾ Perceived Exertion is also used for Interval Training. The first goal is to set a baseline with heart rate levels. Keep in mind that each day may be different. Some days you may have more juice and train at a higher heart rate than your normal levels, and some days you may have less juice and train at a lower level.

6. exerCise FreQUenCy within Category: All frequency recommendations will be determined by the goals of each client. This is a general suggestion for the majority of clients.

� Category 1: Standard Cardio, Aerobic:

¾ Days Per Week: 4-5 sessions per week

� Category 2: Stretching:

¾ Days Per Week: 4-5 session per week

� Category 3: Interval Training, Anaerobic:

¾ Days Per Week: 1-2 sessions per week

� Category 4: Core Training:

¾ Days Per Week: 1-2 Sessions Per Week

� Category 5: Resistance Training:

¾ Days Per Week: 2-3 Sessions Per Week

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Summary: The goal of each client will have a direct impact on the routine created in terms of exercise technique, category, selection, duration, intensity and frequency. We have seen the best success with clients using a routine built around a variety of movements. In this regard, for Optimal Results each client should

be exercising at least 4-5 days a week for 60 minutes per workout.

IV. sUppleMents

Please refer to the Introduction Manual Supplementation section for all necessary supplementation information.

V. water

Water is probably the most underestimated essential nutrient in regard to nutri-tion. It should be noted that the human body can survive for up to 5 weeks without protein, carbohydrates, and/or fats, and only 5 days without water.

Water performs three important biological functions in the human body:

¾ It provides turgor and form to the body.

¾ It provides the fluid environment required for normal cell metabolism.

¾ It regulates the temperature of the body.

Water is critical to every function of the body!

Our program emphasizes sleep, nutrition, exercise, supplements, and water to work concurrently with a client’s lifestyle. This discipline creates a complete individualized

Body Confidence Plan.

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• Phase TwO •MiCroManaging yoUr health strUCtUre on a Day-to-Day Basis

(BUilDing yoUr hoUse)

The structure is complete, the foundation is laid, and the game plan is working like a charm. What happens when day-to-day life gets in the way? Perhaps you have a few restless nights of sleep, work gets hectic and exercise is missed for a week. Basically, what happens when life shows up.? This is when most nutrition programs falter, and a domino effect begins as gains are lost. The beauty of our program is that each client learns how to make the necessary adjust-ments to stay in homeostasis (balance). Remember the five systems: Endocrine (hormones), Digestive, Nervous, Respiratory and Muscular, and the phrase “You are what you metabolize.” Let’s use an example.

Example of Micromanaging:Two months of eating great, results are fantastic; motivation is at an all time high.

You go into work and you get slammed with a 30-day work project that will cut into your sleep and exercise time. You stay motivated, tell yourself no worries and you

will still keep progressing. As each day passes you get more fatigued from less sleep, you become more irritable and frustration sets in. Your sugar cravings come back and slowly but surely, processed foods come back into your daily program. Eventu-ally, after 30 days all the results achieved have been lost and backsliding continues.

Sound familiar?

This example is a clear sign of all the systems being out of balance. The Endocrine system is now challenged from lack of sleep and cravings for sugar, and the digestive system is strug-gling with the fast food and all other quick processed food choices. The nervous, respiratory and muscular systems are beginning to decay with lack of movement and stimulation.

Venice Nutrition is able to teach each client to micromanage their day-to-day operation, allowing them to maintain it when life is challenging and to progress when life is running smoothly.

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• Phase Three •MiCroManaging yoUr health strUCtUre For liFe

(Maintaining yoUr hoUse)

The Health Structure is complete, and you now have the ability to maintain the structure on a day-to-day basis. The most difficult aspect of being healthy is to learn how to stay consis-tent for life. Venice Nutrition has created an organizational chart for the 4 aspects of life called the QUADRANT:

•health (sleep, nutrition, exercise, supplements, and water)

•relationships (spouse, partner, children, parents, friends, etc)

•proFession (anything job related)

• liFestyle (what anyone does for fun)

Maintaining Your House The Quadrant

Health (sleep, nutrition, exercise, supplements, and water)

Lifestyle (what anyone does for fun)

Relationships(spouse, partner,children, parents,friends, etc)

Profession(anything jobrelated)

We specialize in teaching clients how to micromanage their health forever. If a tragedy occurs (family illness, loss of job, financial difficulties, etc.) or a joyous event occurs (birth of a baby, getting married, new job, etc.) we have given clients the necessary tools to keep their health structure in check through any circumstance. The main point is this: whatever may happen in a client’s life, sleeping, eating correctly, exercising, supplementing, and drinking enough water will only empower them to better handle challenges. The one thing that can be controlled in life is what you put in your mouth, and how you take care of yourself. This phase in life is main-taining the house.

Once a client learns to use the tools for all three phases, they have achieved the ability to maximize the quality of their life! How important is your health? What can you achieve with poor health? We have the

solutions! Venice Nutrition is excited to teach every individual the power of the Body Confidence Plan!

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se c t i o n Xi

sCIenCe & PHYsIologYWe t e ac h Fac t s !

Understanding science and physiology of the human body is critical for each client. We know from experience that many times a coach will only use 1/10th of their education. A question I ask our coaches everyday is, “How many layers deep is your knowledge?”

A great example would be if a client asks you for a different cardio exercise besides walking on a treadmill. How many different examples could you provide? One, two, three… how many layers deep can you go? So, what is the benefit in continuing to develop your knowledge? The more layers of knowledge a coach possesses, the greater their ability to enroll and successfully lead a diverse set of clients.

I have studied my entire life and I know that I have the knowledge and skill set to coach any client in the world. The purpose of teaching science and physiology is to provide each coach the education and tool set to work with 90% of clients. The other 10% can be taught through advanced coaching sessions and future training sets. At Venice Nutrition, we know how important it is to continually further your knowledge and that is why we offer many forms of education. Please refer to your Venice Nutrition contact or contact us by email at healthpro@venicenutrition.com to learn more about advanced coaching and other means of increasing your skill set.

The following Science section of this handbook will be as streamlined as possible. Each coach will be better prepared to understand this section by having already studied the Client Handbook, Important Terms and Definitions, and Introduction Manual.

These are the five main systems that will be covered in the Science Sec-tion. We will only discuss each system in regards to its relevance to coaching

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clients on the VN system and the Venice Nutrition Online Software. This is NOT a complete explanation of each system and how it functions in the human body.

•the enDoCrine systeM: Creating homeostasis: the body living in balance!

•nervoUs systeM: The master of all systems!

•the Digestive systeM: You are what you metabolize!

•the respiratory anD MUsCUlar systeM: The Respiratory System creates chemical energy and the Muscular System performs the mechanical work that burns the fuel to increase the metabo-lism!

A. the enDoCrine systeM: A control system of the body that is composed of a group of glands that maintain a stable internal environment (homeostasis) by pro-ducing hormones (chemical regulatory substances).

Glands of the Endocrine System:

1. Hypothalamus, “The Thermostat”

2. Pituitary, “The Master Gland”

3. Pineal Gland, “The Sleep Controller”

4. Thyroid, “The Metabolism”

5. Adrenal Gland, “The Battery”

6. Pancreas, “The Blood Sugar Stabilizer”

7. Ovaries, “The Female Regulator”

8. Testes, “The Builder”

hypothalamus, “the theRmostat” The Hypothalamus is a part of the brain that is important in the regulation of homeostasis.

The main functions of hypothalamus are:

ª Controls autonomic functions

ª Emotions

ª Endocrine functions

ª Homeostasis

ª Motor functions

ª Regulation of food and water intake (appetite center)

ª Regulation of the sleep / wake cycle

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the hyPothalamus Contains several tyPes oF neurons that are resPonsible For the seCretion oF these Four hormones:

1. TRH

2. GnRH

3. GHRH

4. CRH

• TRH (Thyrotropin-Releasing Hormone) - Controls the release of thyroid-stimulating hormone from the anterior pituitary.

ª Hypothalamus — TRH — Pituitary — TSH — Thyroid — T4, T3 — Metabolism

• GnRH (Gonadotropin-Releasing Hormone) - Results in the production of luteinizing hormone (LH)

and follicle-stimulating hormone (FSH) from the anterior pituitary. These subsequent hormones are

involved in reproduction.

ª Male: Hypothalamus — GnRH — Pituitary — LH — Testes — Testosterone — growth

ª Female: Hypothalamus — GnRH — Pituitary — FSH — Follicle — Estrogens

ª Female: Hypothalamus — GnRH — Pituitary — LH — Corpus Luteum — Progesterone

• GHRH (Growth Hormone-Releasing Hormone) - Stimulates the synthesis and secretion of growth

hormone that is necessary for bone growth, muscle building and development.

ª Hypothalamus — GHRH — Pituitary — GH — Liver — IGF-I

• CRH (Corticotropin-releasing hormone) - Stimulates the anterior pituitary gland to release adreno-corticotropic hormone (ACTH) that is necessary for natural proper adrenal gland function.

ª Hypothalamus — CRH — Pituitary — ACTH — Adrenal Gland (Cortex) —Cortisol, OR Adrenal Gland (Medulla) — epinephrine, (adrenaline) and Nor-epinephrine - Energy and Stress Controller

Two other hypothalamic hormones: The Definitions of both of these hormones are under Pituitary Gland.

ª Antidiuretic hormone (ADH)

ª Oxytocin

pituitaRy gland, “the masteR gland”:

The pituitary gland is also called the “master” gland of the endocrine system because it con-trols the functions of the other endocrine glands. The pituitary gland is no larger than a pea, and is located immediately underneath the Hypothalamus. Nerve fibers attach the gland to

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the Hypothalamus. We will discuss two sections of the Pituitary gland, the anterior lobe and posterior lobe.

Hormones Released By Each Lobe and the Functions of Each Hormone:

Anterior Lobe

¾ ACTH (adrenocorticotropic hormone) - stimulates the adrenal gland to release its hormones

¾ TSH (thyroid-stimulating hormone) - stimulates the thyroid gland to release its hormones

¾ FSH (follicle-stimulating hormone) - stimulate the ovaries to release their hormones

¾ LH (luteinizing hormone) - stimulates ovaries or testes to release their hormones

¾ Prolactin - stimulates milk production after an infant is born

¾ Growth hormone (GH) (stimulated by GHRH) - potent metabolic and growth- promoting activities. Growth hormone stimulates the liver to secrete IGF-I (insulin-like growth factor). Growth hormone also has important effects on protein, fat, and carbohy-drate metabolism, which are:

ª Protein metabolism: GH stimulates protein anabolism in tissues. This is achieved by an increase in protein synthesis via amino acid uptake and a decrease in protein breakdown (oxidation).

ª Fat metabolism: GH stimulates the breakdown of TRIGLYCERIDES (stored fat) and the oxidation in ADIPOCYTES (fat cells).

ª Carbohydrate metabolism: GH suppresses the abilities of insulin to uptake glu-cose in peripheral tissues, therefore it has anti-insulin action.

Posterior Lobe

¾ ADH (antidiuretic hormone) - Causes the kidneys to increase water re-absorption from kidney filtrate back into the blood

¾ Oxytocin - Causes the contraction of the uterus during childbirth.

pineal gland, “the sleep contRolleR”:

The pineal gland synthesizes and secretes melatonin.

¾ Melatonin - a hormone made by the pineal gland. The pineal gland secretes more mela-tonin in a dark environment and light inhibits its secretion. This is the reason it is called the “Sleep Controller”; it seems to have a direct effect on sleep/wake cycles.

thyRoid gland, “the metabolism”:

A gland that makes and stores hormones which regulate heart rate, blood pressure, body tem-perature, and the rate at which food is converted into energy. Thyroid hormones thus control an individual’s metabolism and are essential for the function of every cell in the body.

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¾ Thyroxine (T4) - Produced by the thyroid gland, increases the rate of cell metabolism and regulates growth. This hormone is also made synthetically to treat some thyroid disorders.

¾ Triiodothyronine (T3) - Thyroid hormone similar to thyroxine, but produced in smaller quantities. It works similarly, and T3 is much more potent and shorter acting.

¾ Calcitonin - Involved in the metabolization of calcium and also stimulates bone cells to add calcium.

adRenal gland, “the batteRy”:

The adrenal glands produce hormones that help control heart rate, blood pressure and how the body uses food for energy. It has two parts:

¾ Adrenal Cortex

¾ Adrenal Medulla

ª Adrenal Cortex - Hormones

ª Cortisol - The primary stress hormone. Cortisol is the body’s natural stress-fighting and anti-inflammatory hormone.

ª Adrenal Medulla-Hormones

ª Adrenaline (also called epinephrine) and Noradrenaline (also called norepi-nephrine)

1. Release of adrenaline and noradrenaline are triggered by nervous stimulation in response to physical or mental stress.

2. Some of the effects are:

ª Increase in the rate and contractility of the heartbeat resulting in increased blood pressure

ª Blood is diverted from the skin and peripheral tissue to the skeletal muscles, coronary arteries, liver and brain

ª Rise in blood sugar

ª Increased metabolic rate

ª Bronchodilatation

ª Increased ACTH secretion

pancReas, “the blood sugaR stabilizeR”:

This is the key player responsible for blood sugar stabilization. The pancreas is generally made of two types of tissues: Exocrine and Endocrine tissue. The Exocrine tissue secretes digestive

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enzymes that aid in the digestion of nutrients. The Endocrine tissue is what is responsible for secreting the hormones that keep the blood sugar stable. The two main hormones the Endo-crine tissue of the pancreas secretes into the bloodstream are Insulin and Glucagon.

Hormones of Pancreas:

ª Insulin - Lowers blood sugar levels; stimulates metabolism of glucose, protein, and fat. Insulin stores nutrients right after a meal by reducing the concentrations of glucose, fatty acids and amino acids in the bloodstream. Insulin is made and secreted by the BETA CELLS of the pancreatic islets. Insulin mainly targets the liver, fat and muscle cells and has these effects on those cells:

ª Stimulates liver and muscle cells to store glucose as glycogen

ª Stimulates fat cells to form fats from fatty acids and glycerol

ª Stimulates liver and muscle cells to make proteins from amino acids (anabolism)

ª Inhibits the liver and kidney cells from making glucose (GLUCONEOGENESIS)

ª Glucagon - Stimulates an increase in blood sugar levels, thus opposing the action of insulin. The pancreas releases glucagon so that your body can produce glucose. Glucagon is made and secreted by the ALPHA CELLS of the pancreatic islets. Glucagon acts on the same cells as insulin, but has the opposite effects:

ª Stimulates the liver and muscles to break down stored glycogen (GLYCOGENOLYSIS) and releases the glucose for use

ª Stimulates GLUCONEOGENESIS (making of glucose) in the liver and kid-neys

ovaRy, “the female RegulatoR”:

The Ovaries are part of the Reproductive System as well as the Endocrine System. The Ova-ries have two general functions: egg production and hormone secretion. The two main hor-mones of the Ovary are: Estrogen and Progesterone.

¾ Hormones of Ovary

ª Estrogens

ª Maintain consistent menstrual cycle

ª Progesterone

ª Reduces anxiety

ª Assists with positive sleep patterns

ª Assists in building and maintaining bone

ª Slows the digestive process

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ª Promotes appetite and fat storage (important in pregnancy – “PRO-mote GEST-ation”)

ª Helps the maturations of breast and milk production

testes, “the buildeR”:

The testicles are also part of the Reproductive System (being gonads) and the Endocrine Sys-tem (being endocrine glands). The general functions of the testicles are:

¾ Sperm production

¾ Producing male sex hormones, mainly testosterone

ª Hormones of the Testicles:

ª Testosterone - A very powerful hormone that creates an Anabolic environ-ment in the body which assists with growth of muscle mass and strength, in-creased bone density and strength, and stimulation of height growth and bone maturation.

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SUMMARY OF GLANDS AND HORMONES - TWO CHARTS:

Chart one: trh, ghrh, Crh

HYPOTHALAMUS

TRH

TSH

T4 & T3

PITUITARY

THYROID

These hormones control cell and calcium Metabolism.

GH

GHRH

IGF-I

PITUITARY

LIVER

This hormone assists with nutrientmetabolism and stable blood sugar.

PITUITARY

CRH

ACTH

CORTISOL EPINEPHRINENOREPINEPHRINE

ADRENAL GLAND (CORTEX) ADRENAL GLAND (MEDULLA)

This hormone is the stress controller.

These hormones assist with energy control.

&

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Chart two: gnrh

HYPOTHALAMUS

MALE

HYPOTHALAMUS

FEMALE

LH

GNRH

PROGESTERONE

PITUITARY

This hormone assists with bone maintenance, quality of sleep and pregnancy

CORPUS LUTEUM

FSH

GNRH

ESTROGENS

PITUITARY

These hormones assistwith the menstrual cycle.

FOLLICLE

LH

GNRH

TESTOSTERONE

PITUITARY

This hormone assistswith anabolic (growth) effects.

TESTES

B. the nervoUs systeM: The Nervous system is critical for life. Every process in the human body is controlled by it. That being said, in all our years of coaching clients, we have rarely spoken about the nervous system with clients, and are rarely asked questions about the system. For that reason we will keep this sum-mary brief and only discuss the major, pertinent parts of the Nervous System.

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1. DeFinition: The nervous system is the body’s information gatherer, storage center and control system. It functions to collect information about the body’s external/internal states and delivers this information to the brain through the afferent system (the input). This data, be it the sense of fatigue, the buildup of toxins, or the input of a 50 pound dumbbell on the bicep muscle, is analyzed. The impulses that may be sent out via the efferent system initiate appropriate autonomic or motor responses to meet the body’s needs. For example, the nervous system tells the heart to beat faster as we extend ourselves on a treadmill, thereby increasing the systemic flow of blood.

There are Two Major Divisions of the Nervous System:

z The Central Nervous System (CNS)

z The Peripheral Nervous System (PNS)

2. Central nervoUs systeM (Cns): Mainly, the brain and spinal cord. Connected to the rest of the body by the PNS. The PNS only contains nerves.

3. PeriPheral Nervous system (PNs): The vast network of spinal nerves linking the body to the brain and spinal cord.

two Main CoMponents oF pns:

ª Sensory (afferent) pathways that provide input from the body into the CNS.

ª Motor (efferent) pathways that carry signals to muscles, organs and glands (effectors).

the pns is sUBDiviDeD into two parts:

ª The Autonomic Nervous System (Involuntary Control)

ª The Somatic Nervous System (Voluntary Control)

the aUtonoMiC nervoUs systeM (involUntary Control)

¾ Involuntary Control of internal organs control blood vessel tone as well as smooth and cardiac muscle function (for example, we cannot purposefully control our blood pressure or slow our heart rate down to 30 beats per minute whenever we want to!).

Has two contrasting parts:

1. Sympathetic Nervous System

ª Involved in the “Flight or Fight” Response (increased heart rate, respirations)

2. Parasympathetic Nervous System

ª Involved in relaxation (slower heart rate, increased digestion)

z Each of these components of the autonomic system work in opposition to one another in a delicate balance in a healthy individual’s physiology. For example, when you are scared the sympathetic system causes your heart to beat faster, and blood supply is decreased to the digestive system as blood flow is needed elsewhere in the body. This can explain why one may experience abdominal cramping during a stressful work-out or sporting event. When the stressful event is over, and blood flow is not needed to keep the heart pumping and muscles working, the parasympathetic system reverses this state, and digestion occurs.

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the soMatiC nervoUs systeM (volUntary Control)

¾ The Somatic Nervous System (SNS) includes all the voluntary nerve functions that con-trol the skeletal muscles and external sensory receptors.

The brain and spinal cord are both delicate and vital to survival. The outer coating consists of bone: The skull encases the brain;

the vertebrae, the spinal cord. The CNS floatsin cerebrospinal fluid, which protects as well as

serves in the exchange of nutrients and wastesbetween the blood and the CNS.

Most internal organs are innervated byboth the sympathetic and parasympatheticsystems, functioning in opposition to each

other. Thus, if the sympathetic system excites,the parasympathetic inhibits, and vice versa.

Brain

CENTRAL NS

SpinalCord

BRAIN SPINAL CORD

Controls smooth andvisceral muscles

Controls skeletalmuscles

SYMPATHETIC NS PARASYMPATHETIC NS

PERIPHERAL NS

Autonomic NS Somatic NS

C. the Digestive systeM: The alimentary canal and glands associated with digestion are a well integrated system responsible for the ingestion, digestion (me-chanical and chemical), absorption and re-absorption of useful substances contained in food. The components of the entire system are explained after a brief summary of the Digestive Process.

The Digestive Process - Summary

The process of digestion starts in the mouth and can begin even at the thought or the smell of food. The enzymes, amylase and lipase, are present in saliva and start the breakdown of carbohy-drates and fats. The mechanical chewing process actually stimulates digestive enzymes downstream in the stomach in preparation for the incoming contents.

The stomach produces hydrochloric acid and various digestive enzymes that break down proteins,

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fats and carbohydrates to aid in absorption of the building blocks.

The majority of digestion and absorption of vital nutrients takes place in the small intestine. Spe-cific digestive enzymes (trypsin, chymotrypsin, pancreatin and papain), produced either by the lining of the intestinal wall or the pancreas, continue the breakdown of fats, carbohydrates and proteins. Additionally, bile, produced by the liver and stored in the gallbladder, helps with digestion and ab-sorption of fats.

The result of this process is that the food is broken down into smaller molecules of sugars, amino acids and fatty acids, which are absorbed across the wall of the small intestine into the blood-stream, where it can be used as an energy source, anabolism or stored for later use.

After passing through the small intestine, the contents pass into the large intestine and exit as waste.

The Digestive Process - The Parts• Mouth: Food is broken down mechanically and saliva is secreted to lubricate the smaller pieces as it

progresses. Carbohydrates are broken down into smaller sugar molecules. This explains why chewing on a cracker yields a sweet taste.

¾ Amylase: A digestive enzyme produced along the digestive tract, initially in the salivary glands, that breaks down certain carbohydrates.

¾ CARBOHYDRATES BEGIN BREAKING DOWN IN THE MOUTH

• Esophagus: The tube made up of smooth muscle that connects the mouth and the throat to the stom-ach. No digestion occurs here.

• Stomach: More mechanical and enzymatic digestion continues, with food reduced largely to a liquid form (chyme) in about one hour in healthy individuals. Chyme then is emptied into the small intestine.

¾ PROTEINS BEGIN BREAKING DOWN IN THE STOMACH

• Liver: This important organ has so many roles in the body, including hormone production, energy stor-age and detoxification of the blood.

In the digestive sense, it produces bile salts to the small intestine, which are important to aid in the digestion and absorption of fats.

The liver stores the smaller sugar molecules digested and absorbed in the small intestines, in the form of glycogen, which is a longer chain of glucose molecules. The liver thus removes glucose from the blood when blood glucose levels are high (after eating a meal). The process by which the liver combines the glucose molecules in long chains to create glycogen (stored energy) is called glycogenesis. When the amount of glucose in the blood falls below the level required to meet the body’s vital, continuous metabolic needs, the liver reverses this process, turning glycogen back into useable glucose (glycogenolysis). When the body is actively train-ing, one realizes the importance of the body’s ability to utilize and mobilize stored energy and the need to constantly replenish depleted stores.

Another crucial function of the liver is the production of bile, a brownish liquid necessary for the digestion of dietary fats. Bile is produced in the hepatocytes and leaves the liver through ducts. It is stored and concentrated in the gallbladder which in turn secretes bile into the small intestine when stimulated by fat ingestion.

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The liver receives the majority of its blood supply (up to 75%) from the hepatic portal vein. This vessel carries blood from the intestines (where nutrients have been absorbed), to the liver, (where they are stored). Thus, the liver can be referred to as the CLEARING HOUSE OF THE BODY.

Many vitamins are also stored in the liver. The nutrient-rich blood in the hepatic portal vein again delivers these essential vitamins to the liver, where they are stored. Some of these nutri-ents are the fat soluble vitamins A, D, E, and K. The B vitamins are also stored here, including a two- to four-year supply of Vitamin B12. Iron is another essential mineral that is stored in the liver.

The liver helps clear foreign and toxic substances like medications, drugs and alcohol from the bloodstream. This is accomplished by mobilizing the harmful substances in the liver cells, alter-ing them chemically and then excreting them in the bile.

• Pancreas: This organ, again, functions as an endocrine and exocrine organ. As far as digestion, it produces and secretes a mixture of digestive enzymes into the duodenum which are important for the digestion of fats, carbohydrates and protein.

• Gallbladder: A bag-like organ just between the lobes of the liver that stores the bile secreted by the liver and transported through a series of ducts. The bile is then released into the duodenum, through gallbladder contraction, particularly after a fatty meal is ingested.

¾ Bile: A fluid made by the liver and stored in the gallbladder. Bile is excreted into the duodenum where it aids in the digestion of fat.

• Small Intestine: Most of the final stages of chemical enzymatic digestion occur on mechanically digest-ed food, and almost all nutrients are absorbed and delivered to the liver. It is divided intro three parts:

¾ Duodenum

¾ Jejunum

¾ Ileum

¾ FATS TRULY BEGIN BREAKING DOWN IN THE SMALL INTESTINE

• Large Intestine: Once most of the nutrient absorption has occurred in the long small intestine, the contents enter the larger, but shorted colon (large intestine), which ends at the anus. The first part is the cecum from which the appendix originates. The path of large intestine enters the ascending colon on the right side of the body and across the transverse colon and down the left side of the body in the descending colon into the sigmoid colon. Along the course of the large intestine, water, some nutrients and electrolytes (like sodium and potassium) from prior sites of the system (saliva, chyme, enzymes) are reabsorbed. The remaining solid waste (stool), is stored in the rectum, and leaves the body through the anus.

¾ Cecum

¾ Ascending Colon

¾ Transverse Colon

¾ Descending Colon

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¾ Sigmoid Colon

• Rectum

• Anus

Summary of Digestion of Protein, Fats and Carbohydrates from Mouth to Blood

Chart of Digestion Process – IT IS VERY IMPORTANT TO UNDERSTAND THAT PROTEIN, CARBOHY-DRATES, AND FATS ENTER THE MOUTH AS A COMPLEX POLYMER (CHAINS OF SMALLER PARTS) AND THEN THE DIGESTIVE SYSTEM BREAKS IT DOWN TO SIMPLER FORMS: AMINO ACID, GLUCOSE, AND FATTY ACID. ALL NUTRIENTS UNDERGO A SIMILAR PROCESS OF DIGESTION, BUT THE DIFFERENCE IN EACH CASE IS THAT EACH MACRONUTRIENT REQUIRES DIFFERENT ENZYMES TO CATALYZE THE CORRECT REACTION. THE FOLLOWING IS A VISUAL PROCESS OF HOW THIS HAPPENS. THIS IM-PORTANT CONCEPT OF BREAKING DOWN COMPLEX NUTRIENTS INTO SMALLER PARTS IS CALLED HYDROLYSIS.

Hydrolysis is the reaction involving water so that chemical decomposition can take place. Chyme (partially broken-down food with stomach juices) is split into simpler compounds.

Organ Enzymes Present What Happens Here

Mouth AMYLASE

(IN SALIVA)

Mechanical digestion of all food(teeth chewing & grinding)chemical digestion of carbohydrates begins

Esophagus

PANCREATIC JUICE

INTESTINAL JUICE

BILE

Chemical digestion of carbohydrates,proteins, & lipids continues & is completed

The small, soluble nutrients (sugars, aminoacids, fatty acids) are absorbed.

Stomach

NONEWater is absorbed from unusable, indigestible wastes (feces).

SmallIntestine

NONE

Food passes from mouth through theesophagus to the stomach

LargeIntestine

NONE

Feces are temporarily stored.Rectum

NONE

Feces are eliminated (egested) from the body.Anus

PEPSIN

GASTRIC JUICE

HYDROCHLORIC ACID (HCl)

Mechanical digestion of food(churning of stomach walls)chemical digestion of proteins begins

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•onCe all nUtrients are BroKen Down into their simplest form in the small intestine, the nutri-ents are ready to enter the blood stream for use via thin finger-like projections with absorption capabilities, called VILLI (or villous for singular). There are essentially two types:

¾ Capillaries

¾ Lacteals

AMINO ACIDS AND SIMPLE SUGARS » ENTER VILLI OF SMALL INTESTINE, CAPILLARIES (BLOOD STREAM) » LIVER AND REST OF BODY » TO BE USED FOR GROWTH, ENERGY, ETC.

FATTY ACIDS AND GLYCEROL » INSIDE VILLI OF SMALL INTESTINE, LACTEAL (PART OF LYMPH SYSTEM) » LIVER AND REST OF BODY » NUTRIENTS USED FOR GROWTH, ENERGY, ETC.

Salivary Glands

Pharynx Liver

AnusRectum

Stomach

Pancreas

Large Intestine

Oral Cavity

Esophagus

Gall Bladder

Small Intestine

D. respiratory & MUsCUlar systeMs: The scope of discussion for these two systems will be focused on explaining the actual process of how the Respira-tory System creates Chemical Energy, called ATP, and then how the Muscular System converts the ATP into Mechanical Work.

1. respiration: The metabolic processes whereby certain organisms obtain energy from organic mol-ecules; processes that take place in the cells and tissues during which energy is released and carbon dioxide is produced and absorbed by the blood to be transported to the lungs. There are two types of respiration:

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• Anaerobic Respiration, w/out Oxygen

• Aerobic Respiration, w/Oxygen

BeFore we go into Detail aBoUt anaeroBiC anD aeroBiC respiration, let’s DeFine atp:

• ATP (Adenosine Triphosphate): ATP serves as the major energy source within the cell that fuels a number of biological processes. Here are some important general points about ATP:

¾ Controls muscle contractions

¾ Cells have limited storage for ATP

¾ At maximum work level, ATP stored in muscle is depleted within seconds

¾ To sustain physical activity, the cell must continually re-synthesize ATP

¾ ATP is the only molecule able to provide ENERGY to the muscle fibers

¾ ATP is re-synthesized via one of three metabolic pathways depending on the degree and duration of the physical activity:

i. Creatine Phosphate (CP)

ii. Anaerobic Respiration (Metabolism)

iii. Aerobic Respiration (Metabolism)

¾ Creatine Phosphate

ª A high energy phosphate-bearing molecule, that when broken down, supplies the chemical energy to re-synthesize ATP.

ª Stored in finite amounts in cell.

ª Provides at most an additional 5-10 seconds of energy.

ª Once CP is exhausted, the cell will use two slower Metabolic Pathways, Anaerobic and Aerobic Respiration.

anaeroBiC respiration (MetaBolisM), step By step explanation:

• Glycolysis: IS THE STARTING POINT FOR BOTH ANAEROBIC AND AEROBIC METABOLISM

¾ Begins with a Glucose Molecule for the purpose of creating ATP

¾ The entire process is the oxidation of Glucose

¾ Takes place in the CYTOPLASM of cell

¾ Process Requires 2 ATP

¾ Produces Net Gain 2 ATP

¾ By Product of Glycolysis is 2 Molecules of Pyruvic Acid

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¾ WITHOUT OXYGEN

¾ Pyruvic Acid is then broken down into Lactic Acid

¾ Lactate is released directly in blood stream

¾ Liver Takes 60% of lactate in blood and Reoxidizes to Pyruvate

¾ Reoxidized Pyruvate is then converted back to Glucose, known as Gluconeogenisis (the formation of Glucose)

¾ Glucose enters blood stream and can be used by tissues

¾ This cycle is called the Cori Cycle, Glucose - Lactate - Glucose Cycle

¾ If intensity is too high, the lactate will not be removed fast enough from the blood and the muscle will shut down

¾ Lactic Acid DOES NOT cause muscle soreness. Delayed Onset Muscle Soreness, (DOS) is caused by actual muscle fiber damage

¾ Remaining 40% of Lactate is taken up by well Oxygenated Muscle Cells and oxidized to pyruvate, which is then directly used for Krebs Cycle (Aerobic Respiration)

Lactic Acid

Lactic Acid

Lactic Acid

Lactic Acid

Lacti

c Acid

Lactic Acid

Lactic Acid Lactic Acid

Lactic Acid

Lactic Acid

Lactic Acid

Lact

ic A

cid

Lact

ic A

cid

Lact

ic A

cid

Lact

ic A

cid

Lactic Acid

Glucose Pyruvic AcidGlycolysis

W I T H O U T OX Y G E N WI T H O U T O

X Y GE N

WI T

HO

UT

OX

YG

EN

Liver

Lact

ic A

cid

aeroBiC respiration (MetaBolisM) step By step explanation:

¾ Begins with Glycolysis

¾ WITH OXYGEN

¾ Can harness more ATP from a single unit of Glucose

XI-17

¾ Pyruvic Acid from Glycolysis stage diffuses to Mitochondria (the “powerhouse” of each cell)

¾ Takes place in MITOCHONDRIA of the cell

¾ Entire process called Kreb’s Cycle

ª The oxidative process in respiration by which pyruvate is completely broken down (via acetyl coenzyme A) is completely decarboxylated to C02. The path-way yields 15 moles of ATP (150,000 calories).

¾ Enzymes oxidize the carbon compounds and transport the hydrogen atoms to the Elec-tron Transport System (Hydrogen Carrier System).

ª Electron Transport System

ª System where reduced hydrogen carriers transport hydrogen atoms from the Glycolysis and Kreb’s Cycle Stages.

ª During the cycle, coenzymes from earlier stages (we will call them A) are trans-ferred to the next group of coenzymes (we will refer to them as B).

ª B is then oxidized. As a result, the coenzyme releases the hydrogen and EN-ERGY is made available.

ª The released hydrogen atom binds with 2 Oxygen Atoms (oxygen is available in aerobic respiration) which produces WATER, a by-product of Respiration.

THERE IS AN OVERALL GAIN OF 38 ATP FROM ONE MOLECULE OF GLUCOSE IN AEROBIC RESPIRATION.

XI-18

CoMplete aeroBiC respiration DiagraM

Glucose

Pyruvic Acid

Acetyl CoA

Glycolysis

Krebs cycle

2 NADH

2 NADH

6 NADH

2 FADH2

38 ATP

2 ATPproduced directly

2 ATPproduced directly

6 ATP throughelectron transport

6 ATP throughelectron transport

4 ATP throughelectron transport

18 ATP throughelectron transport

+

+

+

+

+

XI-19

here is a siMpliFieD reCap oF Both ForMs oF respiration:

OrganicCompounds

Oxygen Absent

Anaerobicrespiration

ATP

Oxygen Present

Aerobicrespiration

ATP

Glycolysis

Summary: Learning how Energy is created is vital to understanding how to burn fuel. Now, the next step is to learn about Muscle Tissue. Muscle is responsible for all Mechanical Work that burns the Chemical

Energy (ATP).

XI-20

2. MUsCUlar systeM: The more active muscle there is, the more energy is burned. Here is a summary of Muscle Tissue:

this CertiFiCation Does not Cover the CoMplete MUsCUlar

systeM. veniCe nUtrition Does proviDe aDvanCeD CoaChing For

the CoMplete MUsCUlar systeM. please Call yoUr veniCe nUtri-

tion ContaCt For More inForMation aBoUt the aDvanCeD CoaCh-

ing options.

three types oF MUsCle tissUe:

• Smooth Muscle Fibers

• Cardiac Muscle Fibers

• Skeletal Muscle Fibers

1. Smooth Muscle

ª Majority Involuntary Control

ª Located in the walls of all the hollow organs of the body (except the heart). Con-traction reduces the size of these structures

ª Regulates the flow of blood in the arteries

ª Moves your food along through your gastrointestinal tract

ª Expels urine from your urinary bladder

ª Regulates the flow of air through the lungs

2. Cardiac Muscle

ª Exclusively Involuntary Control

ª Makes up the wall of the heart. On average, the heart contracts some 70 times, pumping about 5 liters of blood every minute.

3. Skeletal Muscle

ª Voluntary Control

ª Attached to the skeleton

ª Three types of muscle fibers

1. Slow Twitch, Type I

2. Fast Twitch A, Type IIA

3. Fast Twitch B, Type IIB

XI-21

XI-22

Slow Twitch, Type I

ª Slow contraction time

ª High resistance to fatigue

ª Fiber used for aerobic activity

Fast Twitch, Type IIA

ª Fast contraction time

ª Intermediate resistance to fatigue

ª Fiber used for long term anaerobic activity

Fast Twitch, Type IIB

ª Very fast contraction time

ª Low resistance to fatigue

ª Fiber used for short term anaerobic activity

Fast Twitch A(FT-A)

Slow Twitch(ST)

Fast Twitch B(FT-B)

CP, GLYCOGEN

Contraction Time

Size of Motor Neuron

Resistance to Fatigue

Activity Used For

Force Production

Mitochondrial Density

Capillary Density

Oxidative Capacity

Glycolytic Capacity

Major Storage Fuel

Fiber Type

VERY FAST

SHORT TERM

ANAEROBIC

VERY HIGH

VERY LARGE

LOW

LOW

LOW

HIGH

LOW

CP, GLYCOGEN

FAST

LONG TERM

ANAEROBIC

HIGH

LARGE

HIGH

INTERMEDIATE

HIGH

HIGH

INTERMEDIATE

TRIGLYCERIDES

SLOW

AEROBIC

LOW

SMALL

HIGH

HIGH

HIGH

LOW

HIGH

XI-23

Summary: All muscle is important for metabolism. It is critical to activate as many fibers as possible and

diversify workouts. This diversity will help achieve optimal results and maintain efficient workouts.

Overall Summary of Section: A lot of material was covered in this section. Please review and watch the training videos found in the

Coaches Network. Remember knowledge is power! If you understand how the body metabolizes nutrients, creates energy and then uses that energy to perform everyday movements, you will have acquired

the necessary tools to better coach your clients.

All actions begin with the NERVOUS SYSTEM. The ENDOCRINE SYSTEM then triggers the release of hormones that allow the body to stay in HOMEOSTASIS. Once nutrients are ingested, the DIGESTION

SYSTEM breaks down all nutrients down into their simplest form and then enters the blood stream. CHEM-ICAL ENERGY is then created by RESPIRATION. The MUSCULAR SYSTEM then takes the CHEMICAL

ENERGY and performs MECHANICAL WORK to use the newly produced energy for all movements.

XII-1

se c t i o n Xi i

sales sYsteMCr e at I n g t H e ab I l I t Y to

alwaY s ge n e r at e bu s I n e s s

• There are two Core Fundamentals that each coach should possess to optimize Client Enrollment and Business Growth.

1. The Desire to Help People & Provide Excellent Customer Service

� Science & Physiology

� Coaching

� Venice Nutrition Online Software

¾ Ability to enroll clients on VeniceNutrition.com if licensing the software

2. Create Financial Freedom

� Sales

� Business

� Venice Nutrition Online Software

¾ Receive a percentage of each client’s subscription fee to VeniceNutrition.com

¾ Ability to license system to future coaches

XII-2

We have developed a system that will allow any coach or business the opportunity to achieve success in both core fundamentals. Let’s first start with an explanation of the first fundamental, the desire to help people and provide excellent customer service:

I love nutrition and fitness. I have a very deep passion for teaching others how to take control of their health and improve their quality of life. I love the initial contact with a future client. I love speaking with them and opening their eyes to the possibility of shifting their health in an awesome direction. I love enrolling them into the system and seeing how excited they are to start the program. I love coaching them, and watching them take on life. I love seeing them succeed and achieve their goals. I love receiv-ing referrals from them, and the opportunity to help more people. I love being able to give presentations at their offices, and help positively shift their friends and coworkers’ health. I love helping people and being able to build a business with integrity and true honest intentions without a hidden agenda.

If the above explanation describes your own desires, then you’re in the right place! Having a strong desire to help other people and provide exceptional customer service to your clients is a driving force in leading a successful business. Real passion leads to satisfied clients, positive relationships and plenty of referrals.

The second fundamental is creating financial freedom. It is important to be fairly com-pensated for your time, education and years of experience. Many health providers hesitate to speak about finances and generating business. Everything in life is sales and a person’s health is priceless. As a coach, you have the ability to drastically improve each client’s life. Each client will be more inclined to implement the system when they make a solid financial investment. Your time is precious and it deserves compensation. By learning the art of enrollment and valuing your OWN time, you are on the path to financial freedom.

Remember, it’s all about creating BALANCE; helping clients to achieve their goals while being compensated for your time and knowledge. Giving too much or being too greedy will create failure, unhappiness and an unsuccessful business. The best sales strategy is to love life! If a coach loves what they do and who they are, people will gravitate towards their energy and their business will shine!

three Main points in Creating revenUe For a nUtrition & Fitness Center:

• Location: The nutrition center model that is best for your business.

• Generating Business: Create a consistent flow of clientele.

• Performing a Fitness and Nutrition Assessment: How to inspire a client to believe that they will achieve their goals and how to enroll them in the VN System.

XII-3

I. loCations: nUtrition Centers MoDels – Enrollment Strategies out-lined in this section can be implemented in any nutrition center model. Let’s first start with a brief summary of the three types of nutrition centers. We have achieved suc-cess in all three types of nutrition center models and know that if a coach has passion, knowledge and a complete “tool set”, they will be successful anywhere.

� MoDel one: Nutrition Center in a health facility, or any entity that already has an existing client base (EX. Nutrition Center in a Gym or Spa) This is a great business model because each coach will have a steady supply of leads. These leads are considered “hot” because they are already invested in their health and improving or maintaining their current fitness level. They are already choosing to make their health a priority and are likely to be more “open” to your services as a coach.

� MoDel two: Nutrition center next to a facility or any entity that already has an existing client base (EX. storefront location). This is an excellent business model because you will have access to the facility’s clients and you will also be a separate entity. This business model will allow faster connection within the community.

� MoDel three: Nutrition center without any immediate ties to a facil-ity (independent location). This business model allows you to market to many clients that would prefer a nutrition center without ties to another facility. Many clients get intimidated or feel pressure to use the other services that the facility may provide if it is a shared location.

all MoDels will leaD to sUCCess. the Key is to learn all aBoUt yoUr area anD sUrroUnDing CoMMUnity anD FigUre oUt what MoDel will generate the greatest aMoUnt oF BUsiness in yoUr MarKet.

II. generating BUsiness

� Creating Leads

� Creating Appointments

� Intangibles

A. Creating leaDs

There are numerous ways to create leads and generate business within your own network and community. We recommend that you utilize:

XII-4

� CUrrent anD past Clients oF FaCility (if nutrition center is part of a facility or shares the facility’s clients).

� health oFFiCes (doctors, physical therapists, trainers, chiropractors, Pi-lates, yoga, therapists) Create a referral system with each entity.

� Fitness FaCilities, (without nutrition services) Offer complimentary as-sessments and body fat measurements and suggest a referral fee to give to the facility.

� all proFessions that leaD heCtiC liFestyles anD strUggle with sleep Deprivation. get naMes anD Call!

¾ Realtor’s Offices

¾ Mortgage Brokers

¾ Hair Stylists and Salons

¾ Attorneys

� Center oF inFlUenCe: Invite friends and family for a complimentary nutri-tion assessment and ask them for referrals.

� networK with everyone: Businesses, friends, clients, city officials, etc.

� looK the part, anD “walK the walK”: You will become a live “ad-vertisement” for your services. Staying fit and living a healthy lifestyle is a great way to inspire others and create leads.

B. Creating appointMents:

� ColD, warM, anD hot Call: Call all leads created from the above list.

� reFerrals systeM with other BUsinesses (Client For Client).

� presentations: Get everyone’s business card that attends. Put all business cards in a bowl. At the end of the presentation pick a card. The winner re-ceives a one month complimentary program with you as their coach. This situation is a “win-win’ because you now have a new client that can poten-tially lead to more clients and you also have “warm” leads to call and invite in to your location for an assessment.

� invite everyone anD anyone: Get them all through the door for a compli-

XII-5

mentary Nutrition and Fitness Assessment.

� CoMMUniCate, CoMMUniCate, CoMMUniCate: Let everyone know about your business and the services you provide. Make sure you speak in a calm, confident, and humble tone.

� reFerral Fees: We recommend giving a 10% fee to any referral source when their referral enrolls. The 10% is off the gross amount the client pays. This is great for personal trainers, chiropractors, massage therapists, physi-cal therapist, and doctor’s offices. It helps their clients to improve their health and they get a financial bonus as well.

� proFessional MarKeting Material

A. proFessional weBsite

B. BroChUres

C. poCKet FolDers

D. CoUpons

E. BUsiness CarDs

F. Flyers

G. letterheaD

H. envelopes

I. niCe plaCe oF BUsiness

C. intangiBles: This is the most important. If you believe in yourself and “walk the walk”, you will succeed!

� CoMMUniCation

� ConFiDenCe

� BelieF in the vn systeM

� physiCal appearanCe

� listening

� speaKing with people insteaD oF at people. reMeMBer, no one wants to hear a leCtUre.

XII-6

III. perForMing Fitness anD nUtrition assessMents

The first goal at an assessment is to collect all forms of data on the client. In order to enroll clients in your services, you have to be able to customize their assessment to the individual client’s goals and needs. By asking a variety of questions and really listening, you can find out what topics to discuss during an assessment. There are many types of assessments. Each coach will have a powerful toolset. When a construction worker builds a house, they will use different tools for different projects. A Venice Nutrition Coach will also need to implement different sales tools for each client. The key is to learn to only use the necessary tools to have the client enroll and build trust and rap-port. The coach’s goal is to provide the correct amount of information so the client is excited for the program, while managing their time efficiently. Remember, the key is to have the knowledge to only use what tools are necessary to enroll the client and get them motivated.

here is a QUiCK CheCKlist while perForMing an assessMent:

• Create an inviting environMent

• ColleCt all Data aBoUt the Client

• MeasUre BoDy Fat anD weight. also taKe MeasUreMents oF BoDy parts (optional)

• Create realistiC anD attainaBle goals

• present the vn systeM: Show the client how the VN System is the answer and motivate them to succeed.

• present the priCe strUCtUre: Show the client how enrolling is an investment in their health.

• Create proper ClosUre to the assessMent: Make sure client is happy with their investment, and motivated to shift their life for the better!

• sCheDUle an appointMent For BeFore piCtUres, only iF Client agrees. (optional)

1. Create An Inviting Environment

All assessments should take place in an office setting. The office should be both in-viting and professional. The key is for each client to feel like they are walking into a professional office. The better the environment, the faster trust and rapport will be built. Each office should have:

¾ A soft and inviting color

¾ Air conditioning

¾ Door for privacy

¾ Windows or an “open feel”

¾ Charts: Endocrine, Digestion, and Muscular

XII-7

¾ A white board

¾ Before and after pictures

¾ Testimonials

¾ A replica of one pound of fat and one pound of muscle

¾ A computer, to take notes and show Venice Nutrition Software. (Flat LCD monitors look great).

¾ A skin Caliper (Skyndex)

¾ A scale

¾ A desk and comfortable chairs

¾ Water

2. Collect All Data About Client

Take notes while acquiring all information (data). After reviewing the data, the coach will be able to determine the adjustments the client will need to implement to achieve their goals. Here is a list of questions that should be asked at each as-sessment.

¾ Client’s goals

¾ Client’s profession

¾ Client’s family (married, children)

¾ Age

¾ Origin (where is their home town)

¾ Sleep patterns

¾ Energy patterns throughout each day

¾ Nutrition history

¾ Current dietary habits

¾ Past dietary habits

¾ Current and past supplementation

¾ Water intake per day

¾ Exercise history

¾ Current exercise routine

¾ Past exercise routine

¾ Results of recent blood work

¾ Any current health challenges

¾ Current prescription medications

¾ Genetic family history of disease, cholesterol, blood pressure, etc.

¾ Lifestyle

¾ Times per week clients dines in restaurants

¾ Work schedule

¾ Social life

¾ Alcohol and/or cigarette use

3. Measure Body Fat:

The coach will then measure body fat and weigh the client. We have found that a high quality skin fold caliper is the most reliable, consistent and convenient way to measure a client’s body fat. An experienced coach is skilled in the art of accurately measuring skin folds. Fifty percent of fat in the body is subcutaneous. This is the fat between the muscle and the skin. We recommend an Electronic Caliper called the Skyndex.

The Skyndex I has these particular features:

¾ Computer to calculate Durnin and Jackson-Pollock formulas

¾ LCD screen

¾ Works when plugged in or with a battery

¾ Very reliable and durable

¾ Looks extremely professional

¾ Time efficient way to measure body fat

There are also additional formulas that can be manually calculated for 7 to 9 skin fold sites. If you are interested in those formulas please speak with your Venice Nutrition contact. The Skyndex can come with two formulas; you can purchase one with both formulas or one with a single formula. We prefer using the Durnin, 4 point formula.

XII-8

Here is a list of the sites to measure skin folds for each formula:

¾ Durnin Formula: 4 skin fold site measurement

x Triceps

x Biceps

x Subscapula

x Iliac Crest

¾ Jackson-Pollock Formula: 3 skin fold site measurement

x Male Sitesi. Chest

ii. Thigh

iii. Abdomen

x Female Sitesi. Triceps

ii. Thigh

iii. Iliac Crest

� triCeps: A vertical pinch at the level of the mid-point between acro-mial process (boney tip of shoulder) and proximal end of the radius bone (elbow joint), on the posterior (back) surface of the arm.

� BiCeps: The pinch position is at the same level as triceps, except on the anterior (front) surface of arm.

� sUBsCapUla: The pinch is made 2 cm below the lower angle of the scapula (bottom point of shoulder blade) on a line running laterally (away from the body) and downwards (at about 45 degrees). The fold is lifted in this direction.

� iliaC Crest: The pinch is made at a site immediately above the iliac crest (top of hip bone), at the mid-axillary line. The fold is directed anteri-orly and downward.

� Front thigh: A vertical pinch is made at the mid-point of the anteri-or surface of the thigh, midway between patella (knee cap) and inguinal fold (crease at top of thigh).

� aBDoMen: A VERTICAL fold one inch to the right of the umbilicus.

XII-9

� Chest (Men only): A DIAGONAL fold on the lateral edge of the pectoral muscle, halfway between the nipple and the anterior axillary line (front of underarm crease). The fold should be parallel to the edge of the pectoral muscle.

� optional; taKe BoDy MeasUreMents. soMe Clients will lose inChes anD holD weight. reCoMMenDeD MeasUreMent plaCes:

x Waist

x Hips

x Thighs

x Chest (Men Only)

4. Set Realistic, Attainable and Motivating Goals:

Once Body Fat % and weight are determined, the coach will then calculate the pounds of body fat and pounds of lean body mass. (Explained in Section V, part 2 of this Manual as well as in the Training System Videos found in the Coaches Network) Then the coach can create realistic goals for the client.

i. Weight X Body Fat % = Pounds of Fat

ii. Weight – Pounds of Fat = Pounds of Lean Mass

5. Begin Presenting System:

Once the coach knows what adjustments to make and the client and coach have created realistic body composition goals, the coach then needs to present the Venice Nutrition System in an individualized way to the client. The coach now can use the information that was collected in the beginning of the assessment to assist with enrolling the client. The client needs to be able to relate to the presentation and see the possibility of achieving their goals by implementing the Venice Nutrition System.

Here are solid topics to cover in most assessments to show clients how they can achieve PERMAMENT RESULTS:

A. Genetics, Gender and Compliance

¾ Genetics and Gender are predetermined factors: These are the cards that each individual is dealt at birth.

¾ Compliance (choices): The client can control and shift the choices they

XII-10

make and drastically impact their health in a positive way if they are compli-ant to the VN System.

B. Set Point, WRM (Weight Regulating Mechanism)

¾ Each client has an internal thermostat. The higher the thermostat, the slower the metabolism. The lower the thermostat, the faster the metabolism. Compliance to the VN Program can lower the set point.

¾ Stabilize blood sugar to release stored fat.

¾ Implement correct cardiovascular exercise strategies to burn fat.

¾ Implement correct resistance exercise to build lean muscle mass or “the engine”.

¾ The result is a faster metabolism and lower set point.

C. Past History and Past Results of Client. Most clients have achieved temporary results in the past. The important point to make is “where are they now?” What caused the result to be lost? The majority of the time, failure to achieve permanent results is due to these four factors:

A. Calorie restriCtion

B. CarBohyDrate restriCtion

C. stiMUlants (epheDrine)

D. hoUrs oF exerCise / over exerCising

The point to make with these clients is to stress the fact that they only tem-porarily achieved their goals …and what happened next? Most likely the client implemented a strategy that was impossible to keep up such as eating too little, exercising too many hours, taking stimulants, etc. Show the client how that strategy does not work and causes long term damage to the set point, which actually slows down the metabolism by burning lean body mass. Remember each pound of muscle burns approximately 30-50 calories per day!

D. Verify that the client understands the science behind the Venice Nutri-tion system. Make sure that they believe in the system and can see the possibility of successfully achieving their goals.

E. Show the client how they will be able to implement the system in their life.

F. Address all challenges and concerns the client may have and create realistic solutions.

XII-11

G. Verify that the client wants to enroll in the VN system.

H. It is critical to have a commitment from the client and to create solu-tions for all possible challenges he or she might have about enrolling in the system before the presentation of the price structure.

6. Present Price Structure:

Once the client is engaged and enrolled, present the price structure, and thor-oughly explain the differences in the lengths of each program. The goal is for each client to enroll in the longest program which will always yield the best results. Ven-ice Nutrition will recommend a price structure and the programs we offer at our facilities. The price structure will be in available as a document for download in the Coaches Network.

7. Create Correct Closure to the Assessment:

Once the client enrolls and makes an investment, it is critical to end the assessment with class. Stand up, walk the client out and thank them for taking on the system! Make sure they feel valued from the moment they walk in the door to the mo-ment they leave. The mistake many people make is that once payment is made the customer service drops. Big mistake! Your business will grow from treating your clients with respect and providing excellent customer service. This will also lead to referrals. Service clients correctly first, and the money will always come.

8. Set Up Appointment for Before Pictures (Optional):

“Before and After” pictures are critical for marketing. Ask each client if they would be open to taking a before picture. Tell them that there is no commitment, and it is always important to have an accurate visual of their starting point. An ideal time to take the before picture is the first meeting after you enroll a client. We recom-mend using a digital camera; it is easy to store, print and upload pictures for any marketing material in the future. It is recommended that you take photos of your client either every two weeks, every month or even at the end of the program to see the transformation. Make sure that your client signs a photo release before you use any pictures for marketing purposes.

Overall Sales Summary: Mastering these concepts and tools will provide you with the ability to generate business and enroll clients. At the end of the day, the most important tool to possess is the belief in yourself and the

Venice Nutrition System. If you truly believe, the success of your business is unlimited!

XII-12

XIII-1

se c t i o n Xi i i

CoaCHIng sYsteMed u C at I n g all C l I e n t s o n H ow to

M a k e n u t r i t i o n their oWn!

The Venice Nutrition Coaching System provides an awesome skill set that enables each coach the ability to teach clients how to permanently implement nutrition and fitness into their lifestyles.

We believe there are 9 main Skills a VN coach needs to master in order to achieve a syn-chronized relationship with each client and to build a POWERFUL REPUTATION as a Nu-trition and Fitness Coach!

The 9 Skills are:

1. the neCessary QUalities oF BeCoMing an exCellent vn CoaCh! (see next section)

2. the sKill oF presenting a CUstoMizeD nUtrition anD Fitness prograM to a Cli-ent

3. the sKill oF leaDing a CoaChing session with a Client

4. the sKill oF Creating solUtions For a Client

5. the sKill oF paCing a Client anD teaChing patienCe to a Client

6. the sKill oF teaChing a Client to Be aCCoUntaBle For their own resUlts

7. the sKill oF showing a Client all they Can aChieve, now anD in the FUtUre, anD how to let go oF the “past”

8. the sKill oF inspiring a Client to ContinUe to taKe on liFe anD ContinUe set-ting goals, even aFter initial goals are aChieveD

9. the sKill oF Creating eventUal ClosUre with a Client while still Keeping a positive, proDUCtive relationship

XIII-2

1. Qualities of a Successful VN Coach:• An Individual who Truly cares about people, and Truly wants others to succeed in life

• An Individual who Loves life, and “Walks the Walk”

• An Individual who can create immediate Trust and Rapport with people

• An Individual who can successfully communicate with people in a positive, direct and efficient fashion

• An Individual who can Listen, and actually hear what people are Really saying

• An Individual who can Focus on the task at hand

• An Individual who has the ability to Analyze Information and Create a Game Plan for Success with that Data

• An Individual who has the ability to be able to Recognize Challenges and Create Solu-tions

• An Individual who has an open mind and can “See People’s Views from Both Sides of the Table”

• An Individual who can Inspire people to have the courage to make positive lifestyle shifts

• An Individual that people Respect and Admire

2. Presenting a Client with their Customized Nutrition and Fitness Pro-gram:

here is the CheCKlist to Use when presenting a prograM. we will explain goal set-ting in More Detail Below:

• Take accurate notes on each client, preferably on VNClientManagement.com.

• Verify that your client is clear on all goals.

• Customize the 6 Parts of their Body Confidence Plan for your client.

• Present streamlined VN client handbook.

• Explain and present customized meal plan and exercise recommendations.

• Explain and present use and function of the custom software tool, VeniceNutrition.com.

• Clarify with your client that this is a PROCESS and to enjoy the journey.

• Verify that your client is still motivated and not overwhelmed.

• Explain your hours and means of availability, via email and phone.

• Schedule the next appointment with your client.

• Email your session notes to your client.

• Create proper closure with your client, making sure they are still inspired!

The main point of the presentation is to focus on creating ATTAINABLE GOALS! It is criti-cal that the client understands the journey they are about to begin so they will stay motivated throughout the entire process. Each client must be aware and clear of each goal in order to obtain optimal success.

XIII-3

we Believe there are 4 goals that shoUlD Be DeterMineD BeFore the Client Begins the vn systeM, whiCh are:

� Immediate Goals (0-2 weeks)

� Short Term Goals (2-4 weeks)

� Long Term Goal (beginning to end of program)

� Life Goals (all goals after long term)

◊ iMMeDiate goals: Any form of progress - each client must feel they are moving forward!

¾ A goal that will be achieved by the next follow up session

¾ Examples: If a client is currently walking twice a week for 30 minutes, a goal could be walking twice a week for 35 minutes. Any type of improvement is a step in the right direction.

◊ short terM goals: A goal that will be achieved by combining all immediate goals

¾ This is a goal that is achieved by combining all immediate goals.

¾ These show the client that their hard work is paying off and momentum is building.

◊ long terM goals: A goal that will be achieved by combining all short term goals

¾ Huge benchmark: Achieving a long term goal takes discipline, perseverance, and consis-tency

¾ Client is close to making nutrition and fitness a part of their life forever.

◊ liFe goals: These are goals that are achieved by continuing to achieve long term goals.

¾ It is critical that each client has a follow up goal after they achieve their long term goal.

¾ Without a follow up goal, each client may be in jeopardy of burning out and becoming vulnerable to the uncertainty of, “what is the next goal?”

Summary: ANY IMPROVEMENT IN HEALTH = IMMEDIATE GOAL

IMMEDIATE GOAL + IMMEDIATE GOAL = SHORT TERM GOAL

SHORT TERM GOAL + SHORT TERM GOAL = LONG TERM GOAL

LONG TERM GOAL + LONG TERM GOAL = LIFE GOAL

XIII-4

3. The Skill of Leading a Follow-up Session:

After the initial presentation of the program, it is very important to stay in contact and pro-vide adequate coaching support for your client. This will empower them to succeed with the VN system. Follow-up sessions go much deeper than meeting every two weeks and measur-ing body fat and weight. Here is a checklist of the techniques all VN Coaches should imple-ment with a client during and in-between each follow-up session:

• Make sure you check in with each client via email or phone once a week for at least the first month of coaching.

• Be aware of all challenges a client may be experiencing before the session begins.

• Start the session by collecting any new data.

• Address challenges your client may be experiencing, and create solutions.

• Measure body fat and weight.

• Review your client’s journal.

• Present all feedback in the “Sandwich Feedback” format: Positive comment / Adjustment comment / Positive comment

x EXAMPLE: “Hunter you are doing fantastic with your journal AND it would be great if you could journal every meal each day, AND the information you provided was really beneficial.”

x This type of communication keeps the client feeling good about their work and still allows them to be open for the adjustments.

• Always use AND, in the place of BUT, YET, and HOWEVER for all feedback.

x In conversation when But, Yet, and However are used it is usually followed with a negative comment, which prevents the client from remembering the initial positive feedback.

x Using the word “And” allows the sentence to flow more smoothly and all the feed-back will resonate with the client.

exaMple:

¾ “Susan great job with the cardio, BUT your heart rate is too high.”

OR

¾ “Susan great job with the cardio AND your heart rate is too high.”

• Complete the session with an acknowledgement of all that your client has accomplished and by creating new goals to be achieved by the next session.

4. The Skill of Creating Solutions for any Client Challenges:

Every client will experience challenges. It is critical as a coach to have the ability to acknowl-edge the challenge and help your client create a solution.

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here is a CheCKlist oF the teChniQUes all vn CoaChes shoUlD iMpleMent while Cre-ating solUtions For Client Challenges:

• Listen.

• Stay calm.

• Match the clients energy.

• Stay positive and inspirational.

• Relate to their challenge by providing an example of a similar situation that you or a different client experienced. This tool prevents the client from feeling something is wrong with them.

• Discuss Costs and Payoffs:

x Costs and Payoffs are what fuel each one of us. Most people do things because the payoff is greater than the cost. When the cost is greater than the payoff people usually decide to stop the action. Choosing to follow a nutrition an exercise pro-gram is no different.

x Most complaints a client will have about the system relate to the time it takes to make nutrition a priority. It does take time and making your health a priority is worth that time.

x Arguing will only create distance between the coach and client. Show your client the benefits of payoffs. EXAMPLES: Improved energy, improved quality of life, feeling better, looking better ...these improvements will lead your client to be a better husband, wife, father, mother, etc.

x Teach each client how the payoffs of the VN System are much greater than any costs.

• Be Understanding and Firm.

5. The Skill of Pacing a Client and Teaching Patience to a Client:

Remember the saying, “Rome wasn’t built in a day.” Learning to make nutrition and fitness a permanent part of your life takes time and patience. Here is a checklist of the techniques all VN coaches should implement when pacing and teaching patience to a client:

• Create Realistic Attainable goals according to their current lifestyle.

x It’s very important to coach a client based on their current structure, rather than what they think they can do.

• Teach the difference between Instant Gratification and Delayed Gratification.

x Instant Gratification: Need everything NOW! This mind set will usually lead to a fast start followed by a fizzle.

x Delayed Gratification: The reward will come and it will be when X, Y and Z are done. This mindset will usually will lead to slow and steady permanent re-sults!

• Teach how anyone can get fast temporary results. Permanent results mean staying consistent and making nutrition a permanent part of your life.

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• Teach how the goal should always be AT LEAST maintenance. At times of chaos, maintenance is the goal and at normal times, progress is the goal. As long as each client is at least maintaining, they will be more patient for long term permanent results. The fact is, sometimes in life all that is attainable is to maintain what has already been achieved.

• Compare other facets of each client’s life to the program. Most clients show patience and pace themselves in different arenas. Show them how nutrition and fitness are the same.

x Relationship: It takes a long time to build a genuine and powerful partnership for life. A lasting relationship is a slow and steady journey.

x Job: Acquiring wealth and success takes discipline, hard work, and consistency. Very few millionaires are created overnight.

6. The Skill of Teaching a Client Accountability:

“You can lead a horse to water, but you cannot make him drink.” This old saying makes the point that as a coach, all you can do is lead, while the client is the one who makes the choice to succeed. At the end of the day, the client is the one doing the work. The main thing to re-member as a coach is that people love to blame others for their failures. It is critical that each client understand that the system works and if they follow the agreed upon game plan, they will achieve their goals. Here is a checklist of the techniques all VN coaches should implement when teaching a client to take accountability for their results.

• Have your client agree to the entire game plan and confirm that all recommendations and goals are realistic and attainable at every session.

• Confirm with the client that they understand that you, as a coach, will help in creating solu-tions for any challenges and that they are the ones who need to implement these solutions.

• Confirm with the client that their success is dependent on their desire to achieve their goals.

• Relate to client that the system is proven and it works!

• If a client cannot follow the initial game plan they have two options:

x Adjust the necessary parts of their life that will allow the game plan to be followed so they can achieve their goals.

x Set new goals that are attainable to the new game plan.

7. The Skill of showing a client all they can achieve, now and in the future, and how the past is the “PAST” (so let it GO!):

The challenge as a coach is that many clients will enroll with a mind set that the program will not work. Most of the time they have created this mind set from past experiences with nutri-tion and fitness programs. If a client believes that they will fail, then they will. Here is a check-list of the techniques all VN coaches should implement when teaching a client to live in the present and future and let go of the past:

• “If you live in the past, then your present and future are already determined.” This is truly a powerful statement. If a client once had great results on a low calorie diet and now has gained all the weight back, it’s now likely that every program they begin will be sabotaged by

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their history of failure unless they choose to let the past go.

• Clarify that the VN system is different from what was implemented in the past.

• Visually show the differences between the VN system and what was implemented in the past.

• Visually show the differences in their life now compared to the past.

• Continue to drive the above points to the client until they truly begin believing they will achieve their new goals.

8. The SKILL of inspiring the client to continue to take on life, and contin-ue setting goals:

Once a client achieves a goal there may be a feeling of “let down”. As a coach, it is critical that you inspire each client to continue the journey.

here is a CheCKlist oF the teChniQUes all vn CoaChes shoUlD iMpleMent when inspir-ing eaCh Client to taKe on liFe anD ContinUe goal setting:

• Always have the next goal determined before the first goal is achieved.

• Create a team feeling between you and the client. A client will be more inclined to stay the course it they feel accountable to their coach.

• Have each client write down all of their “wants” from each goal. This technique will allow a client to review each goal, remember why they set each goal and stay focused on achieving each goal.

• Be in tune with each client. As a coach, prepare each client before the “let down” occurs.

9. The SKILL of creating eventual closure with a client while still keeping a positive, productive relationship:

The saying we have always believed in is “Teach a client to fish for themselves”. We believe in independence. We offer many programs of all different lengths, so eventually almost every coach/client relationship will be complete. We believe in creating an awesome and positive end to every relationship.

here is a CheCKlist oF the teChniQUes all vn CoaChes shoUlD iMpleMent when Creat-ing proper ClosUre with a Client:

• Each coach should state from the first session that the main goal is for the client to become independent, and to learn how to manage their nutrition and fitness for life!

• Both coach and client need to agree that the client has all necessary tools to achieve all fu-ture goals before the relationship is complete.

• Always leave the door open for future coaching with the client.

• Once the relationship is complete, periodically check in with the client and make sure they’re still “walking the walk”. Always ask for referrals and inquire about opportunities to set up nutrition and fitness presentations to their network.

• The greatest amount of business for your practice will be generated by successful

and 100% satisfied clients!

• IMPORTANT: Every client should keep their monthly subscription to VeniceNutrition.com. Your business will greatly benefit from clients who continue to stay on plan. The software is a daily reminder for each client of what they should be doing. We have seen that clients who continue monthly access to their custom program on VeniceNutrition.com get the best results and permanently implement the system into their life. This will generate more referrals for your nutrition and fitness business. Your business also receives a percentage of each client’s monthly subscription fee to Venice-Nutrition.com which greatly increases your revenue stream.

Overall Coaching Summary: The goal of each VN coach should be to master the 9 skills of coaching. Implementing these

techniques will provide each coach the ability to empower their clients to achieve their goals and suc-ceed. Clients that get great results will be phenomenal marketers for their coach’s business. Nutrition

businesses succeed by word of mouth and referrals!

EXCELLENT COACHING = EXCELLENT RESULTS

EXCELLENT RESULTS = EXCELLENT BUSINESS

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XIV-1

se c t i o n XiV

Venice nutrition online soFtWareFu l lY in t e r ac t i V e nu t r i t i o n a n d F i t n e s s

We B Ba s e d so F t Wa r e

Venice Nutrition uses a complete state of the art nutritional and fitness software program customized for Administrators, Facilities, Coaches and Clients.

The Venice Nutrition Online Software is programmed to completely manage all data in a customized and interactive fashion for the three types of Man-agement Tools:

� aDMinistration ManageMent tool

� CoaCh ManageMent tool

� Client ManageMent tool

The Management Tools are Separated into two Categories:

� BaCK enD ManageMent tool: vnClientManageMent.CoM

1. Administration Management Tool

2. Coach Management Tool

� Front enD ManageMent tool: veniCenUtrition.CoM

1. Client Management Tool

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BACK END MANAGEMENT TOOL: “The Brains of the VNO Software”

� The Administration and Coach Management Tools are called back end management tools or “the brains of the software”. We define “back end” as data management that has no contact with the client (end-user). Venice Nutrition™ LLC has created an extremely efficient back-end system.

� All facilities and coaches will have access to the back end management tool at VNClientManagement.com.

Administration Account: Back End Management Tool

� The administrator account is designed for a licensee with an Administration (Manager) password to manage all facilities, coaches, clients, revenue reports, sub-scription services, meal templates, and the food database. The VN Client Manage-ment System software is web-based. This means anyone who has an administrator password will be able to view all files on any internet active machine.

the Client ManageMent systeM has Five Main FUnCtions:

1. Access to the facilities, coaches and clients data

2. Access to the revenue reports

3. Access to all subscription services

4. Access to master templates and food database

5. Ability to create own custom templates and add custom foods to database

1. Access to the Facilities, Coaches and Clients Data

¾ Facilities

x Facility management is only relevant if more than one coach is working with clients

x Very easy to manage multiple coaches in different locations

x Each facility will be separated and each coach will be listed within that facility

¾ Coaches

x Easy access to review coach’s data input

x Easy access to data for other coaches - an administration account can give another coach access to a coach’s account to provide assistance with a client

XIV-3

¾ Clients

x Easy access to view each client enrolled in any facility and with any coach

x Quick access to data if necessary to provide customer service for a cli-ent

2. Access to Revenue Reports

¾ Each Administration Account has access to detailed revenue reports. Here are the main functions:

x Amount of enrollment per client

x Amount of revenue generated by each coach from daily, weekly, bi-weekly & monthly sales

x Amount of revenue generated by all coaches from daily, weekly, bi-weekly & monthly sales

x Amount of revenue generated by each facility from daily, weekly, bi-weekly, & monthly sales

x Presented in a simplified manner to track entire revenue stream

3. Access To Subscription Services (EFT)

¾ Each Administration Account has access to all subscription services.

x Easy to track section for each client’s subscription account

x Each client that enrolls with a subscription service will have a username and password

x Detailed account of when each client will be billed and the amount

4. Ability to Customize Templates and Food Database

¾ Each Administration Account has access to entire meal plan system.

¾ Venice Nutrition provides each new licensee with a full master template sys-tem which entails:

x Meal templates with a variety of approximately 40 meals per template

x There are 4 templates available, 250, 300, 400 and 500 Calories. All clients will have a calorie intake per meal somewhere within that range.

x There are 4 nutrient ratios for each calorie amount. Ratios are listed in

XIV-4

this order: Protein/Carbohydrates/Fat (The numbers are percentages for the nutrients per meal).

1. 35.35.30

2. 40.35.25

x The VN Client Management System also provides each licensee with a detailed food database. The foods are categorized in a particular way to create an accurate exchange system, an efficient filter system, and a fast method of searching for food items in the database. There are two ways the database is categorized:

i. Groups of Food

ii. Types of Food

(SEE FOLLOWING PAGES)

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Groups of Food Database:

� groUp 1: proteins◊ 1a: CoMplete protein – lean: EX. Chicken

◊ 1B: CoMplete protein – non-lean: EX. Beef

◊ 1C: MisCellaneoUs – seMi-lean: EX. Cheese

� groUp 2: CarBohyDrates◊ 2a: FrUit: EX. Apple

◊ 2B: grains: EX. Rice

◊ 2C: vegetaBles: EX. Spinach

� groUp 3: Fats◊ 3a: Fats w/inCoMplete protein: EX. Nuts

◊ 3B: Fats w/oUt inCoMplete protein: EX. Butter

� groUp 4: Meal replaCeMents◊ 4a: protein Bars: EX. Power Crunch™

◊ 4B: protein shaKes: EX. Proto Whey™

� groUp 5: Beverages◊ 5a: ColD Beverages: EX. Water, Ice Tea

◊ 5B: warM Beverages: EX. Coffee

◊ 5C: soDa, regUlar: EX. Coke™

◊ 5D: soDa, Diet: EX. Diet Coke™

◊ 5e: alCohol: EX. Beer

� groUp 6: Desserts◊ 6a: low Calorie Desserts: EX. Sugar Free Pudding

◊ 6B: high Calorie Desserts: EX. Cheesecake

� groUp 7: sUppleMents◊ 7a: reCoMMenDeD sUppleMents: EX. Multivitamin

◊ 7B: perForManCe sUppleMents: EX. Creatine Monohydrate

� groUp 8: ConDiMents, Free FooDs◊ 8a: ConDiMents: EX. Mustard, Ketchup

� groUp 9: vn reCipes◊ 9a: BreaKFast

◊ 9B: lUnCh

◊ 9C: Dinner

◊ 9D: siDe Dishes

◊ 9e: Dessert

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Types of Food in Database

• Protein

◊ BeeF, lean

◊ BeeF, non lean

◊ Dairy, lean

◊ Dairy, non lean

◊ Fish, lean

◊ Fish, non lean

◊ laMB, lean

◊ laMB, non lean

◊ porK, lean, ◊ porK, non lean

◊ poUltry, lean, ◊ poUltry, non lean ◊ vegetarian- protein

• Carbohydrates◊ FrUit

◊ grains

◊ vegetaBles

◊ vegetarian - CarBohyDrates

• Fats◊ Fats

◊ nUts

◊ oils

◊ vegetarian – Fats

• Meal Replacements◊ Meal replaCeMent

◊ protein Bars

◊ protein DrinKs

• Beverages◊ alCohol

◊ Beverage, ColD

◊ Beverage, hot

◊ soDa, Diet

◊ soDa, regUlar

• Desserts◊ Desserts, high Calorie

◊ Desserts, low Calorie

• Supplements◊ sUppleMents, perForManCe

◊ sUppleMents, reCoMMenDeD

• Condiments◊ ConDiMents

• VN Recipes◊ reCipes For BreaKFast, lUnCh,

Dinner, siDe Dishes & Dessert

◊ vn reCipes will show Up as single FooDs in the DataBase

XIV-7

5. Ability to Create own Custom Templates and Add Custom Foods to Da-tabase

¾ Can build new custom templates to tailor to your clientele

¾ Can add new food to database to tailor to your clientele

VN Client Management System: A Back End Management Tool (Only relevant if Coach is involved and not a client web-based en-rollment).

� The Client Management System will generate an entire program for each client based on the data from their online questionnaire. A coach account has the abil-ity to adjust any recommendations from the VNO Software and prepare the data for presentation. The client will never see this process; therefore this is a BACK END Management tool.

here are the FUnCtions oF the CoaCh aCCoUnt:

1. Ability to manage all clients in a simplified form

2. Ability to enter all client information on software

3. Meal template is automatically selected based upon data from questionnaire - coach will have the option to override that template and choose a different one

4. Food choices are customized based upon data from questionnaire - coach can alter meals before presentation to client

5. Shopping list is generated from questionnaire - coach can add and adjust shopping list

6. Exercise protocol is generated from questionnaire - coach can adjust the recommen-dations

7. Meal schedule is generated from questionnaire - coach can adjust the recommenda-tions

8. ALL recommendations from www.VNClientManagement.com can be adjusted by a Coach to give a final custom touch to each clients program

Front End Management Tool: The Aesthetics of the Venice Nutrition Online™ Software

� The Client Management Tool is called a FRONT END Management Tool, also known as the “Aesthetics of the Software”. We define Front End as data that has direct contact with the Client (end user). Venice Nutrition has created an extremely efficient Front End System, Venice Nutrition Online (VeniceNutrition.com).

� Clients only have access to the Front End Management Tool.

here are the FUnCtions oF the veniCe nUtrition online nUtrition anD Fitness CoaCh:

¾ Nutrition Functions1. Extremely user-friendly

2. Personalized Body Confidence Plan including sleep, nutrition, exercise, water, supplementation, and stress management parameters

3. Customized meal plan based on food preference list

4. Automated calculation exchange options for all food items

5. Shopping list is automatically generated

6. Daily & weekly meal plan schedule is automatically generated

7. Ability to customize countless new meal options for endless variety

8. Full recipe collection including breakfast, lunch, dinner and dessert options

9. Ability to search food database with ease

10. Ability to add a custom food item

11. Complete interactive nutrition and exercise journal

12. Full calendars to review past nutrition journals

13. Goal setting page to track your body composition (weight, body fat, etc) progress

14. Access to Mark Macdonald’s webinars, articles, and blogs

15. Forum to communicate with fellow members and Nutrition Coaches worldwide

¾ Fitness Functions1. Extremely user-friendly

2. Customized fitness protocol

3. Automated exchange options for all exercises

4. Daily & weekly exercise routine is automatically generated

5. Ability to customize new routines

6. Ability to add new custom exercises

7. Ability to search through exercise database with ease

8. Complete interactive exercise journal

9. Full calendar to review past exercise journals

10. Graph of results and progress for cardiovascular fitness, flexibility, and strength

11. Full Exercise Tab to explain correct exercise protocol

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Please Note: Venice Nutrition also now offers a Mobile Website for our client’s convenience.

Overall Summary: Whether the Back End or Front End is being used, VNClientManagement.com and

VeniceNutrition.com are the answer when it comes to using an optimal state of the art nutrition and fitness software programs.

XIV-9

XV-1

seCtion xv

advanCed traInIng ManualreFerences

Section X: The Venice Nutrition System & Philosophy References

1. Mass, James B. Power sleep: The revolutionary program that prepares your mind for peak performance. New York: Villard, 1998.

2. Macdonald, Mark. Venice Nutrition: Client Handbook. California: Venice Nutrition, Inc., 2006.

3. Macdonald, Mark. Venice Nutrition Training System: Introduction Manual. California: Venice Nutrition, Inc., 2006.

4. Mathur, Ruchi MD, JR. Shiel, William, MD, FACP, FACR. Hypoglycemia. MedicineNet.com. October 15, 2005. <http://www.medicinenet.com/hypoglycemia/article.htm> October 15, 2005.

5. Hyperglycemia. Wikipedia, the free encyclopedia. October 17, 2005. <http://en.wikipedia.org/wiki/Hy-perglycemia> October 17, 2005.

6. Appleton, D. Bradford. Types of Stretching. December 10, 1994. <http://www.bath.ac.uk/~masrjb/Stretch/stretching_4.html> October 19, 2005

Section XI: Science & Physiology References

7. Pathophysiology of the Endocrine System. Colorado State University. September 28, 2003. <http://arbl.cvmbs.colostate.edu/hbooks/pathphys/endocrine/> October 20, 2005.

8. Farabee, M.J. The Nervous System. 2001. <http://www.emc.maricopa.edu/faculty/farabee/biobk/Bio-BookNERV.html> October 21, 2005

XV-2

9. Pathophysiology of the Digestive System. Colorado State University. June 8, 1998. <http://www.vivo.colostate.edu/hbooks/pathphys/digestion/index.html> October 23, 2005

10. King, W. Michael, Ph.D. Glycolysis. IU School of Medicine. August 22, 2005. <http://web.indstate.edu/thcme/mwking/glycolysis.html> October 26, 2005

11. Cellular Processes: Aerobic Respiration. Cellupedia. <http://library.thinkquest.org/C004535/aero-bic_respiration.html> October, 28 2005

12. Prestwich, KN. The Efficiency of Energy Conversation in Aerobic and Anaerobic Metabolism – and – The Creatine Phosphate System. Department of Biology, College of the Holy Cross. 2003. <http://www.holycross.edu/departments/biology/kprestwi/exphys/lecture/ExPhysEx2Lect_pdf/Ex-Phys_03_M06_EFF_C~P.pdf > October, 30, 2005

13. Macdonald, Mark. Venice Nutrition Training System: Introduction Manual, Part II - Cardiovascular Exercise. California: Venice Nutrition, Inc., 2006.

14. Kimball, W. John, Dr. Muscles. August 26, 2004. <http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/M/Muscles.html> November 1, 2005

Section XII: Sales System

15. Macdonald, Mark. Venice Nutrition: Client Handbook, Section II - How to Monitor Results. Cali-fornia: Venice Nutrition, Inc., 2006.

16. Macdonald, Mark. Venice Nutrition Training System: Introduction Manual, Part I - Nutrition. Cali-fornia: Venice Nutrition, Inc., 2006.

17. Haas, Calvin. Impulse Adventure: Skinfold Body Fat Measurement. 2005. <http://www.impulsead-venture.com/weights/skinfold.html> November 1, 2005

Section XIII: Coaching System

18. Griffith, Steven. Email Power: How To Get What You Want From Every E-mail You Send California: Coaching Intelligence Press, 2006.

19. McGraw, Phil, Ph.D. The Ultimate Weight Loss Solution: The 7 Keys to Weight Loss Freedom. Si-mon & Schuster/The Free Press, 2003.

Recommended Reading

20. Power Sleep: The Revolutionary Progr am That Prepares Your Mind for Peak Performance (Paper-back), By James B. Maas - Explains how sleep is so critical for the body to function.

21. E-mail Power, By Steven Griffith - Explanation of communication and correct email protocol.

XV-3

22. The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom, By Phil McGraw - Explaining the emotional attachment people have to food.

23. The Mindbody Prescription: Healing the Body, Healing the Pain (Paperback), By John E. Sarno - Ex-plains how stress can affect digestion and many other systems.

24. The Zone: A dietary road map to lose weight permanently, reset your genetic code, prevent disease, and achieve maximum physical performance, By Barry Sears; Bill Lawren - Explaining the science of blood sugar stabilization.

25. Rich Dad, Poor Dad, By Richard T. Kiyosaki - Explains how to make money work for you in life and business.

26. The Way of The Peaceful Warrior, By Dan Millman

Copyright © 2004-2015 Venice Nutrition, LLC All Rights Reserved.