client proposal temp copy. copyright 2013 edward f. t. charfauros. reference,

August 21, 2013

August 21,2013 DAVID BARRETT page 2

David, Hello~ Great day to you, as it is an absolute amazing feeling being better than yesterday both mentally and physically! It is an honor and a pleasure meeting you! I look forward to a healthy and fit relationship with you, as we progress forward together for a better tomorrow!

“If you want more of the better! It begins and ends with: Loving Thoughts + Great Nutrition + Decisive Action + Proper Slumber = Healthy Living thriving upon desirable outcomes deriving from

optimal habits for that ideal benefit of change."

The proceeding pages reveals an ideal health and fitness regiment base upon the NHE questionnaire we have received in your name. I sincerely hope this program satisfies you to begin your program, as when any questions, concerns, and or issues arise please bring them forward! I look forward to your continual successes in achievements and accomplishments, as a great day continues.

Thank you for allowing me to passionately involve myself with your muscular development, cardio, and flexibility program.

Sincerely with Best Regards, Edward F. T. Charfauros PERSONAL FITNESS MANAGEMENT SPECIALIST Anchorage, Alaska 99504 Phone: (808) 381-‐3164 Fax: (907) 444-‐6096 E-‐Mail: [email protected] Web: http://www.nhecertification.com/


Agenda~

Goals

Program Type

Lifestyle Recommendations

Meal Plans

FOOD GROUP NUTRITION LOG

Fitness Tracker

Exercise Descriptions


Goals~>

Program Type: Dynamic Strength and Resistance Training with High/Low Model

There are several goals to this program to accomplish your desirable results by wanting to induce muscle growth to gain harden size by increasing strength, enhancing performance, and stimulating muscle creation. The plan is to simply rotate with three workouts with 24 hours (1 whole day) off for rejuvenation, or when needing to in between fitness training days. Strive to complete the three workouts within one week using the standard 3-‐day split and 1 day off.

Below is a microcycle (the shortest training cycle focusing upon a block of training) among one of the three workouts, as part of your mesocycle (a specific block of training design for accomplishing a specific goal) while using the High/Low Model (beginning with higher reps and a lower amount of weight the first week. Increase the weight by adding weight and decrease reps each week the first month. Following month begin again at higher reps and higher starting weight).

Upon beginning your exercise the first week, first see and feel how heavy you can lift 10 times, and if you are able to lift the weight more than 10 times, add more weight. The following week you will add a small increment of weight. You will conduct cardio exercises before weight training. Focus on form, as quality of work out is more important than quantity! Remember proper form prevents injuries, as strength gain comes from the gym.

To accomplish your goals your nutrition will be crucial requiring you to consume throughout the day (seven times total), because proper nutrition transforms your body. You will find an ideal nutrition plan to use below, as it is simply a guideline base upon your questionnaire. Remember continue hydrating daily, before, during, and after training with emphasis on recovery!

HAVE FUN~

Improve Muscular Development, Cardio, and Flexibility

Increase Overall

Conditioning Lose 15 Lbs. Strengthen

Core

Increase Bicep and Tricep Strength

Increase and Harden Upper

Chest


Lifestyle Recommendations Enjoy breakfast daily Remain honest with yourself while practicing positive self-‐talk

Concentrate upon healthy lifestyle habits rather than focusing upon weight loss

Maintain a low-‐fat, low-‐calorie diet Enjoy and monitor the same diet both on weekdays and weekends

Continue recording your food/calorie intake and maintaining a daily planner

Maintain healthy routines Socialize regularly for mental and physical stimulation

Continue striving to maintain a regular 8-‐hour sleep schedule

Be spontaneous and change it up here and there (lessen the amount of beer consumption and or drink wine)


Day of Training Meal Plan (Drink water with meals) Meal One: Gingerbread Oatmeal (1 cup water, ½ cup old-‐fashioned oats, ¼ cup dried

unsweetened cherries or cranberries, 1 teaspoon ground ginger, ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, 1 tablespoon flaxseeds, and 1 tablespoon molasses)

Meal Two: 6 ounces of Salmon with 4 cooked egg whites. 4 ounces of oatmeal (make traditional oatmeal porridge) or Cream of Wheat (measure dry with (dried or fresh) tart cherries)

Meal Three: 6 ounces of halibut. 1 cup of white rice. 1 cup of asparagus. Meal Four: 2 serving size chicken breast (4 slices). 7 ounces of baked potato. 1 cup of broccoli. Meal Five: 6 ounces of halibut. 2 cup of fresh green salad. 1 cup of asparagus. Meal Six: 6.7 ounces of smoked herring kipper. 7 ounces of baked potato. 1 cup of fresh green

salad (with pumpkin seed and ginger). Meal Seven: 30 grams of Hydrolyzed Whey Protein, 7 egg whites scrambled with 1 ounce of

three choices of vegetables. Note: Strive for organic ingredients when available. No microwaving, No frying, use baking, grilling, and sautéing methods and techniques when able. Use extra virgin olive oil or extra virgin olive coconut oil when cooking. Little to no processed foods when possible. Avoid unnatural and processed high sugar foods.

Non-Training Day Meal Plan (Drink water with solid meals) Meal One: 30 grams of Hydrolyzed Whey Protein, 7 egg whites scrambled with 1 ounce of each

of your three choices of vegetables (such mushrooms, peppers, etc.). Snack: Raspberry Green Tea Smoothie (1 ½ cups chilled green tea, 2 cups frozen unsweetened

raspberries, 1 banana, 1 tablespoon of royal jelly, a pinch of flaxseed, and ¼ cup protein powder)

Meal Two: Persimmon and Pear Salad (1 teaspoon whole grain mustard, 2 tablespoons fresh lemon juice, 3 tablespoons extra virgin olive oil, 1 minced shallot, 1 teaspoon minced garlic, 1 ripe sliced persimmon, 1 ripe sliced red pear, ½ cup chopped toasted pecans, and 6 cups of baby spinach)

Snack: Celery Green Smoothie with Mango, Banana and Goji Berries (3-‐4 stalks of chopped celery, fresh or frozen of 1-‐2 bananas, 1/2 cup Goji berries (soaked in water for 20 minutes), 1 cup fresh or frozen mango pieces, 1 cup water, 1/2 scoop Casein, and 1/4 scoop Whey).

Meal Three: 2 serving size chicken breast (4 slices). 2 cup of fresh green salad. 1 cup of broccoli. Snack: 1 cup of grapes and 1 cup of slice apples


FOOD GROUP NUTRITION LOG: Wednesday/Aug. 21,2013 Breakfast

Category Items Servings Calories Fruits

Vegetables Milk & Dairy

Grains & Staches Meat, Poultry, & Fish

Fats Total

Lunch Category Items Servings Calories

Fruits Vegetables

Milk & Dairy Grains & Staches

Meat, Poultry, & Fish Fats

Total Dinner

Category Items Servings Calories Fruits

Vegetables Milk & Dairy

Grains & Staches Meat, Poultry, & Fish

Fats Total

Snacks Category Items Servings Calories

Fruits Vegetables

Milk & Dairy Grains & Staches

Meat, Poultry, & Fish Fats

Total Daily Total

Items Servings Calories Total Daily Intake


David Barrett Wednesday Fitness Tracker

Goals: Lose 15 Lbs. / Increase biceps & triceps / Strengthen core / Improve overall conditioning / Increase and harden upper chest

Date: 8/21/13 Beginning Weight: 201 Trainer's Name (First, Last): Edward F. T. Charfauros Minimum Time Frame: 1 Current Weight: 201 Organization: NHE (National Health Educators) Actual Total Time Frame: 1 Weight Goal: 186 Trainer's Phone/Fax: (808) 381-‐3164 / (907) 444-‐6096

Today's Instruction/s: Emphasis on chest, core and conditioning. Follow list in order from top to bottom. Move from exercise to exercise with rest between 30 & 60 seconds. Hydrate!

Exercise Reps Timing Rest

(seconds) Sets Directions/Remarks

Water Aerobics or Swimming -‐ Cardio 10 min 60 1 Warm water line at chest high / Fast stomp with medium strides

Recumbent Bike -‐ Cardio 15 min 60 1 Begin pace that will shorten your breath with the ability to still talk

Squat -‐ Warm-‐up 10 60 1 Up to fail / No more than 10 Pushup -‐ Warm-‐up 10 30 1 Up to fail / No more than 10

Diamond Pushup -‐ Warm-‐up 10 30 1 Up to fail / No more than 10 Wide-‐Hands Pushup -‐ Warm-‐up 10 30 1 Up to fail / No more than 10

Dumbbell Lateral Raise and External Rotation 10 30 1 Use light weight / No more than 10

Calf Stretch -‐ Stretch 10 sec 30 1 each side Stretch before and after / Repeat stretch exercise for cool down

Quadricep -‐ Stretch 10 sec 30 1 each side Repeat stretch exercise for cool down

Reclining Big Toe Pose -‐ Stretch 10 sec 30 1 each side Laying down / Repeat stretch exercise for cool down

Cow Face Arms -‐ Stretch 10 sec 30 1 each side Repeat stretch exercise for cool down

Triceps Side Stretch -‐ Stretch 10 sec 30 1 each side Repeat stretch exercise for cool down

Standing Biceps Stretch -‐ Stretch 10 sec 30 1 each side Repeat stretch exercise for cool down

Chest Stretch -‐ Stretch 10 sec 30 1 Hold for 10 seconds / Repeat stretch exercise for cool down

Upward Salute -‐ Stretch 10 sec 30 1 Repeat stretch exercise for cool down Abdominal Contraction 10 30 1 Up to fail / No more than 10

The Crunch 10 30 1 Up to fail / No more than 10 The Pelvic Tilt 10 3 sec each 30 1 Up to fail / No more than 10

Side Plank 15 sec 30 1 each side Up to fail / No more than 10 Heel Slides 10 30 1 Up to fail / No more than 10

Dumbbell Incline Press 10 60 1 Alternate arms using medium weight Dumbbell Bench Press 10 60 1 Alternate arms using medium weight

Flyes 10 60 1 Use medium weight Decline Dumbbell Bench Press 10 60 1 Alternate arms using medium weight

Deep Breathing Barbell Pullovers 10 60 1 Use medium weight

Dips 10 60 1 Use body weight up to fail / No more than 10


Total: 26 exercises 165 reps

34 min of exercise time 21 minutes of rest time

Rep count excludes cardio exercises

Exercise Descriptions

1. Water Aerobics or Swimming -‐ Cardio Begin by walking into the water until the waterline is chest-‐deep. Move your legs in a stomping motion using medium strides forward to the front for two minutes, next to each side for two minutes per side, and end moving backwards to the rear for two minutes. The goal is to increase your heart rate and breathing slowly to an aerobic level. End by exiting the water within the last minute.

2. Recumbent Bike -‐ Cardio Begin by seating yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities.

1. Squat -‐ Warm-‐Up Begin by slowly lowering the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-‐degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. (Note: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly).

2. Pushup -‐ Warm-‐Up Assume a pushup position with your hands set just wider than shoulder-‐width. Your body should form a straight line from your head to your ankles. Lower your body until your chest almost touches the floor, then push yourself back up to the starting position. That’s one rep.

3. Diamond Pushup -‐ Warm-‐Up Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.


4. Wide-‐Hands Pushup -‐ Warm-‐Up Place your hands about twice shoulder-‐width apart.

1. Calf Stretch -‐ Stretch Position yourself with your hands against the wall. Keep one leg forward, bent at the knee. The other leg should be straight, going behind you. With the leg behind you, push your heel towards the ground until you feel a stretch in the calf muscle. Hold the stretch then repeat with the other leg.

2. Quadriceps -‐ Stretch While standing, place your right hand on the wall or the back of a chair for support. Bend your left leg behind you, and grab it just above the ankle with your left hand. Pull the ankle backward toward your buttocks. Tighten your tummy and tuck your buttocks in. Hold the stretch for a moment, then release and stretch the other leg.

3. Reclining Big Toe Pose -‐ Stretch Lie on your back and extend your left leg toward the ceiling at a 90-‐degree angle with your right leg extended along the floor. Flex both feet. Bend your left knee and bring the knee in toward your chest using your hands. Hug it tightly against your body to relax your hip. Next, loop a strap around your left foot and slowly straighten the left leg back to 90 degrees. Press your right thigh firmly down against the floor. Hold for 5 breaths and repeat on the opposite side. Repeat twice on each side.

4. Cow Face Arms -‐ Stretch Sit on a chair, toward the front of the seat so that your feet rest solidly on the floor. Hold a yoga strap in your right hand and reach that hand as high as you can, straight up in the air. Keep your shoulder and elbow where they are as you bend the elbow, reaching your right hand down your back. Bring your left hand behind your back from below. Grasp the strap in your left hand, as close as you can get to the right hand. Press your head into your right arm as you open your chest. To come out, slowly release your arms, rest a moment and repeat on the other side.

5. Triceps Side Stretch -‐ Stretch Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

6. Standing Biceps Stretch -‐ Stretch Begin with your back and neck straight and your arm supported behind you on a bench or table. Gently lower your body, allowing your arm to move further behind you until you feel a mild to moderate stretch pain-‐free.


7. Chest Stretch -‐ Stretch Place your forearm flat against a wall. Keep your arm at a 90-‐degree angle and gently lean forward until you feel a stretch through the upper portion of your shoulder and chest. Hold for 10 seconds, then return to starting position. Repeat again for second time.

8. Upward Salute -‐ Stretch Begin in Mountain Pose: Stand up straight with both feet at hip-‐width. Turn your heels a little outward and let your weight rest on your toes. Your arms hang downwards along your body and the palm of your hands point towards your body. Now make the back of your pelvis move away from your lower back. You can do this by drawing in your ribs a little in the direction of your belly. Breathe in and out a few times with full concentration. Through your breathing place your neck straight over the upper back. It would then feel as if you stretch your body upwards from the neck. The shoulders feel broad and are relaxed. Look straight ahead of you at a spot within your vision and try to stand motionless with as little effort as possible. Next, Inhale as your raise your arms up, your biceps should be near your ears. Your palms should face one another and let them lightly touch. Lift your chest and bring your gaze up towards your hands. Hold for a few breaths.

1. Abdominal Contraction Lie on your back with your knees bent in a comfortable position. Place your hands just below your ribs. Pull your bellybutton into your spine and then contract your abdominal muscles. Hold the contraction for five seconds while continuing to breathe.

2. The Crunch Lie on your back with your knees bent and your feet flat on the floor. Place the tips of your fingers at the edge of your head. Do not interlace them, because this promotes pulling on your neck. With your head on the floor, inhale and perform a small nod. This will put your neck in the correct position. As you exhale, draw your belly in and lift your head and shoulders from the floor. Think of bringing your rib cage toward your pelvis. Hold the position for one second and take a small breath in, without allowing your belly to protrude. Exhale and return while this breathing pattern may seem unusual, it is necessary for back straining prevention. The exhalation helps depress the rib cage, making the exercise safer. Perform as many repetitions as you can perform without feeling strain on your neck.

3. The Pelvic Tilt The pelvic tilt strengthens your lower abs. Lie on your back with your knees bent and feet flat on the floor. Pull your bellybutton into your spine and then press your lower back into the floor by tilting your pelvis upward. Hold this position for 3 seconds. Slowly return to the starting position. Complete up to fail or 10 repetitions.


4. Side Plank Lie on your right side with your knees bent. Lean on your right elbow, and place your left hand on your left hip. Inhale to prepare. As you exhale, lift your right hip from the floor. Perform eight repetitions, and then switch sides.

5. Heel Slides This is also a lower ab-‐strengthening exercise. Lie on your back with your knees bent and feet flat on the floor. Slowly extend your right leg by sliding your right heel along the floor. Slide your heel back to return to the starting position. Repeat the exercise with your left leg. Concentrate on using your abdominal muscles to move your legs. Complete 10 to 20 repetitions on each leg.

1. Incline Dumbbell Bench Press Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight twice as long as raising them. Repeat the movement for the prescribed amount of repetitions. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

2. Dumbbell Bench Press Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat. Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. NOTE: There is no need to drop weights.

3. Flyes Lie down on a bench. Start with the dumbbells or kettlebells extending outward elbows bent 90 degrees. Raise the weights until they clasp above your head, while inhaling, and squeezing your shoulders and chest. Exhale, and lower the weight back down slowly to starting position.


4. Decline Dumbbell Bench Press Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up. Repeat the movement for the prescribed amount of repetitions of your training program.

5. Deep Breathing Barbell Pullovers Lay flat on your back on a flat bench with a heavy dumbbell upon your chest. When you're ready. Raise the dumbbell up until your elbows are slightly bent above your chest. Gently lower the heavy dumbbell above and beyond the back of your head stretching your arms (and the dumbbell) to a comfortable position without straining. Reverse the motion and come up to the start position. Repeat

6. Dips For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the breathe out. Repeat the movement for the prescribed amount of repetitions.

client proposal temp copy. copyright 2013 edward f. t. charfauros. reference,

Health & Medicine