coach chris’ blueprint for a proactive lifestyle experience · coach chris’ blueprint for a...

Coach Chris’ Blueprint for a Proactive Lifestyle Experience

Worldwide Version

Serving Local Communities Since 1980

www.mindfitgym.com


MindFit Gym 107 Nelson Street, Arroyo Grande, CA 93420 805.202.2077 www.mindfitgym.com

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DISCLAIMER

The ideas, concepts and opinions expressed in this book are intended to be used during

your sessions with Coach Chris and for educational purposes. This workbook is included in

the cost of your program with the understanding Coach Chris is not rendering medical or

psychological advice of any kind, nor is this book intended to replace medical or

psychological advice, nor diagnose, prescribe or treat any disease, condition or illness.

Coach Chris claims no responsibility to any person or entity for any liability, loss, or

damage caused or alleged to be caused directly or indirectly as a result of the use,

application or interpretation of the material in the book.


© 2014, Chris Cucchiara’s MindFit Gym - All rights reserved. Except as permitted under the

United States Copyright Act of 1976, reproduction or utilization of this work in any form or

by any electronic, mechanical, or other means, now known or here after invented, including

xerography, photocopying, and recording, is forbidden without written permission from

Chris Cucchiara.

Chris Cucchiara

MindFit Gym

107 Nelson Street

Arroyo Grande, CA 93420

805.202.2077

[email protected]

www.MindFitGym.com

mailto:[email protected]

http://www.mindfitgym.com/



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TABLE OF CONTENTS

PAGE 4 A Message from Coach Chris

PAGES 5-7 7 Simple Steps to Achieving and Maintaining a Healthy Body Weight

PAGE 8 Can Healthy Snacks Increase Your Waistline?

PAGES 9-10 Understanding Body Fat, Waist & Girth Measurements

PAGES 11-13 Initial 30-Day Cleanse and Detox Program

PAGES 14-15 Obesity and Malnutrition by Dr. Mark Hyman

PAGES 16-18 Maintain a Healthy Digestive System using Pre and Probiotics PAGE 19 Understanding Heart Rate Monitors

PAGES 20-23 Our Food Supply

PAGE 24 Dinner Plate Size

PAGES 25-26 Core Value Mastery

PAGE 27-33 Proper Food Choices

PAGES 34-35 Establish a Family Legacy of Meal Tradition

PAGES 36-37 In-Home Exercise Routine

PAGES 38-40 Favorite Cucchiara Family Recipes

PAGES 41-42 Recommend Recourses, Coach Chris Approved

PAGE 43 What Others Are Saying About Coach Chris Cucchiara

PAGE 44 Complimentary Consultation



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A message from Coach Chris

Welcome to MindFit Gym, a personalized coaching and mentoring experience that serves the needs of individuals, families, and businesses.

At MindFit Gym we take an integrated approach to lifestyle mastery. Our integrated system is a multidisciplinary approach, inspiring individuals to experience true wealth.

True wealth is an all-inclusive condition that encompasses the whole. Placing more emphasis in one area, to the exclusion of another, is not being totally fit. Developing a balance in mind, body, and spirit is the very essence of living a fully integrated life.

Spiritually Fit – Emotionally Fit – Physically Fit – Nutritionally Fit

Economically Fit – Socially Fit – Environmentally Fit

Assembled inside this workbook is a blueprint for achieving and maintaining a healthy lifestyle. You’ll find a simple to implement step-by-step guide, along with educational material and other recourses that will help support your journey to optimal health and wellbeing.

Welcome to a new phase in life, and enjoy the journey!

“A quality of life and sustainable health is not something that happens to you, it’s something you have to plan. Prevention is the best way to address the underlying cause of disease.”

– Coach Chris



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7 Simple Steps to Achieving and Maintaining a Healthy Bodyweight Step one: Define your top 10 core values. As you begin your journey to living a life of optimal health and wellbeing it is essential you define your top 10 core values. You may be asking, why is this important? Our core values represent who we are and what we stand for. Getting clear on your core values then committing to living your life around them, will help to ensure HEALTH is a priority in your life. See pages 25-26 Step two: Establish realistic health goals. It’s important you have a short-term goal and an end goal. Let me explain. Let’s assume your goal is to lose 20lbs. That is your short-term goal. Your end goal would be WHY do you want to lose the weight and WHAT will that do for you long-term. The end goal is where the internal motivation comes from. Examples of an end goal: Losing 20lbs and keeping it off allows me to maintain a healthy body weight, and in doing so, it decreases my risk of degenerative diseases. I want to be healthy and active for my children and grandchildren! Remember, if all these short-term fad diets worked so well, diabetes and obesity would not be such an epidemic. It’s essential you achieve and maintain your healthy bodyweight. This is done through proper lifestyle management, learning how to eat and drink the proper foods and beverages for the rest of your life, not just for that quick fix 30-90 day program. Once you have established your weight loss goal set a date as to when you’d like to achieve this goal. The secret to maintaining a healthy body weight your entire life is to focus on losing body-fat not just weight. Most of these fad diets and short-term programs actually cause you to lose muscle mass. Maintaining muscle mass is essential as it helps burn more body-fat. It has been my experience that if one can lose 4-6lbs of body-fat each month the likelihood of keeping the weight off long-term is much higher. Of course this all depends on your exercise program and ability to be disciplined around food. Let’s assume your goal is to lose 20 lbs then a realistic time frame to lose this would be 4-6 months. As a society we have put way too much emphasis on what we weight. I’m much more interested in measuring one’s body-fat percentage and waist measurement. These two bio-markers are critical to managing your long-term health. To learn more about these bio-markers, see pages 9-10.



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7 Simple Steps to Achieving and Maintaining a Healthy Bodyweight - Continued Step three: Exercise program and meal preparation. Schedule and prepare yourself for success. I suggest exercising a minimum of 3 days a week. You can increase this based on your overall health and lifestyle goals. Find an exercise program you enjoy. This will allow you to be more compliant. It’s important you incorporate strength and cardiovascular training along with stretching and building your core muscles. Make sure you schedule your workouts just like you would any other appointment! For a simple but very effective workout program you can do at home, see pages 36-37 I also recommend you get a heart rate monitor to make sure you are being efficient when exercising. See page 19 It is also important you plan your meals ahead of time and make sure you have your house stocked with all the proper foods and beverages. Setting yourself up for success allows you to stay on track with eating the right foods. To learn about what foods to eat and the foods you should avoid, see pages 27-33. Step four: Begin reducing and eventually eliminate the following foods and beverages. Take small baby steps as most of these foods and beverages are addictive. Foods Anything white: Bread, flour, sugar, pasta, potatoes, and rice Processed foods, frozen TV and microwave dinners/meals Fast foods/fried foods Snacks (Be careful of the so-called “healthy snacks” see page 8) Gluten and GMOs (To learn more visit my website: www.MindFitGym.com) Beverages: All dairy unless it comes from grass-fed cows Sodas, both regular and diet Concentrated fruit juices. The only fruit juice I recommend is fresh squeezed Energy drinks Gatorade

Minimize alcohol consumption as most alcoholic beverages contain GMOs and heavy pesticides. As a substitute to alcoholic beverages you may want to try Kombucha. See my favorite brand on page 7. They come in many flavors. You can find these in most health foods stores and even some of the big box stores are now carrying Kombucha.




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7 Simple Steps to Achieving and Maintaining a Healthy Bodyweight - Continued

Always best to drink clean purified water. Most people are very dehydrated which causes many health challenges. Simple rule of thumb is to drink half your body weight in ounces of water. Example: 150 lbs – Drink 75 ounces of water. Organic unsweetened iced teas are another great option throughout the day.

Step five: Maintain a healthy gut (digestive system). Research has shown many degenerative diseases are a result of having unhealthy gut integrity. Two simple things you can do to help facilitate a healthy gut are to implement ongoing cleanses and detox programs along with taking a quality probiotic. I have designed a simple 30 day cleanse and detox program you can incorporate into your daily routine. See pages 11-13. To learn more about the importance of probiotics see pages 14-16. Step six: Incorporate proper nutritional supplementation. Due to our food system today most people are malnourished. This is why degenerative disease is so epidemic, especially diabetes and obesity. I encourage everyone to incorporate vitamin supplements to help support the deficiencies we are not getting in the foods we eat. See what Dr. Mark Hyman has to say about this on pages 14-15. To find out what supplements you should be taking or if the supplements you are currently taking are even working, schedule your FREE health scan today by calling Coach Chris at 805-202-2077. Step seven: Find an accountability partner to hold you accountable!



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Can Healthy Snacks Increase your Waistline?

Be careful when shopping for “healthy snacks” even the organic! Why are they so bad? Here are just a few reasons:

Trail mixes—which almost always include raisins, cranberries, or some other dried fruit—are LOADED with sugar. Add in chocolate via chocolate-covered almonds, M&Ms, yogurt-covered nuts and raisins, and or just plain oil. For instance, it’s not uncommon for a mere 1/2 cup of trail mix to contain upwards of 30 grams of sugar! And yes, that includes organic trail mix! Organic sugar is still sugar.

Trail mix is also very high calorie. This is partly due to the sugar content, but when you also add in the high fat content from the nuts, that same 1/2 cup of trail mix easily packs in over 300 calories per 1/2 cup. That's more fat, sugar, and calories than ice cream!

Beyond that, trail mix commits the cardinal sin of combining loads of fats and

carbohydrates (in this case the worst kind - sugar) with very little protein content. Because carbohydrates give rise to your "storage hormone" insulin, and because ingestion of fat obviously increases the fatty acid content in your bloodstream, combining high-glycemic carbs and high-fat content together is a troublesome recipe for fat storage. That said, when protein is introduced in substantial quantities the insulin release is combated to a degree, but unfortunately most trail mixes only contain a few grams of protein if that.

So, if you're looking to get a flat belly fast, and you're relying on high sugar, high fat snacks with little protein (like trail mix), I'm afraid you're only going to be slowing your results dramatically. Instead, just go with raw nuts for a healthy snack without all that added sugar!



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Understanding Body Fat Measurement

First, your body fat percentage is simply the percentage of fat your body contains. If you weigh 140 pounds and are 10% fat, it means that your body consists of 14 pounds fat and 126 pounds lean body mass (bone, muscle, organ tissue, blood).

A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.

Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32%+ 25%+

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss.

For example, let's say you are a 130 pound woman with 23% body fat, and your goal is to lose 20 pounds.

Initial body fat 130 pounds x 0.23 body fat = 30 pounds body fat

Lean body mass 130 pounds total - 30 pounds fat = 100 pounds lean body mass (bones, organs)

Goal 130 pounds - 20 pounds = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100 pounds of lean body mass, but would only be carrying 10 pounds, or only 9% body fat. From the body fat chart above, you can see that this is a dangerously low percentage.

A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:

130 pounds x 0.18 = 23 pounds body fat

100 pounds lean body mass + 23 pounds body fat = 123 pounds goal weight.



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Understanding Body Fat Measurement – Continued

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

Understanding Waist/Girth Measurement

Better health indicator than body weight or BMI

Measure girth at the belly button level



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Initial 30-Day Cleanse and Detox Program

The definition of optimal health is more than the mere absence of overt illness. To be in optimal health, all body systems need to be functioning in harmony and be maintained in that condition.

In order to ensure a successful weight loss program with long-term results it is essential one rids their body of all the toxins that have been stored in the body for many years.

This combination of products I have chosen to ensure a safe and effective cleanse/detox has come from many years of experience in working with individuals who suffer symptoms such as low energy, poor digestion, sluggish metabolism, food addictions and weight control issues.

Among the pressing challenges most face is maintaining healthy intestinal ecology, including the correct balance of intestinal bacteria. Sufficient daily fiber is essential to intestinal health, and is provided in this Pack, as well as supporting intestinal wall homeostasis to reduce intestinal irritation. Cell wall and organ integrity are boosted by essential fatty acids, vitamins and minerals present in a variety of the ingredients found here. Detoxification from the increasingly heavy burden of environmental challenges is also assisted by this product combination.

After daily use of these unique combinations, you will experience a restoration of your energy pathways, greater physical and mental vigor, and a more positive outlook on life.

There are many elements to maintaining optimal health. One of those important elements is incorporating a safe and effective detox program. People ask me all the time what type of detox program should I do. Having seen it all over the past 30 years I wanted to share with everyone my secret formula for a safe and effective detox program.

First off, let's answer the question: Why detox?

Detoxing is just another word for cleansing. The goal of a detox program is to increase the efficiency of the digestive system and to stimulate the other parts of the body that are responsible for cleansing and elimination.

Dry, blotchy, spotty skin, headaches, fungal infections, lack of energy, joint pain, allergies, gas, bloating, constipation, or generally feeling under the weather may all be indications that your body has more toxins than it can handle, and that you would benefit from giving your system a good cleanout.



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Initial 30-Day Cleanse and Detox Program – Continued

Here is my secret recipe for your 30 Day Program. Mix all the ingredients below in a large glass and stir well. Drink 3 times a day, 15 minutes before each meal.

12 ounces of water

1 tablespoon organic Bragg apple cider vinegar

1 Tablespoon organic lemon juice

1/4 teaspoon cinnamon

1/4 teaspoon ground ginger

1 dash cayenne pepper

Stevia drops

All these ingredients can be purchased at most health food stores, you can also find in some of the big box stores such as Costco.



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Initial 30-Day Cleanse and Detox Program – Continued

Ingredients list along with a summary of their benefits.

Why apple cider vinegar? It contains acetic acid and this type of beneficial acid actually helps grow good bacteria in your gut know as probiotics. Probiotics support detoxification of your colon, as does this acid and it helps increase nutrient absorption. Apple cider vinegar has also been shown to be beneficial for everything from lowering cholesterol and blood pressure, boosting your metabolism, greatly beneficial for diabetes and its amazing energy. When buying vinegar you want to make sure it’s raw and unfiltered. This is why I like the Bragg’s brand. Why lemon juice? Lemons are high in Vitamin C and quercetin. Quercetin is the number phytonutrient you can take to get allergy relief. So if your body is having an immune or histamine reaction, quercetin helps calm that down in your body, which also supports detoxification. Lemon juice is also high in Vitamin C. Vitamin C is an anti-oxidant as well that is so powerful at supporting your body’s detoxification. It also helps glutathione levels and helps absorption of other minerals like iron. So lemon juice is great for detox and it’s actually used in a lot of cleansing and detox programs out there today. Feel free to use fresh pressed lemon juice from your own lemons. When buying lemon juice, make sure it’s pure lemon juice fresh pressed, not from concentrate. Why cinnamon? Cinnamon is great for balancing blood glucose levels, which keeps your energy up. Why cayenne pepper? Cayenne is amazing for detoxifying your circulatory system and blood. Cayenne pepper actually opens up your arteries and your veins, and increases circulation. It also supports lymphatic drainage and cayenne has been used historically to fight cancer. It contains a compound called capsicum, and this is great for increasing something in your body called thermogenesis which helps your body in burning fat. Also, it’s been shown to lower blood pressure levels, it’s great for your heart, great for your system, and a great detoxifier as well. Be careful you don’t use more than a pinch! Why Stevia? Stevia is a great alternative to sugar. Studies have shown many health benefits such as: blood sugar control; lowering cholesterol and blood pressure. Why Ground ginger? Ginger is one of the most anti-inflammatory herbs on the planet. It’s great for gut health, your joints, and really supports detoxification.



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Obesity and Malnutrition by Dr. Mark Hyman

It may seem like a paradox but obesity and malnutrition often go hand in hand. Processed, high-sugar, high-calorie foods contain almost no nutrients yet require even more vitamins and minerals to metabolize them. These processed foods, made cheaply and easily accessible by government subsidies, are consumed to excess, driving obesity rates up in nearly three out of four Americans. The more we eat, the fatter we become and diabesity is the end result which drives most of the occurrences of heart disease, diabetes, cancer, dementia, and even depression. A candy bar costs less than a head of broccoli. But the cost to our health is far greater, hidden at the checkout line. Direct health care costs in the U.S. over the next decade attributable to diabetes and pre-diabetes will be $3.4 trillion, or one in every ten health care dollars spent! The sicker we become from these empty calories, the more medications will be sold by big pharma to treat high cholesterol, diabetes, high blood pressure, depression, and many other lifestyle-driven diseases. But there is good news – strong scientific evidence proving the importance of nutrients as key players in restoring our health is mounting. While certain medications aid in healing or symptom reduction, understanding the basics of human nutrition and metabolism is fundamental to unearthing the real cause of this epidemic. Nutrients provide the oil that greases the wheels of our metabolism. And large-scale nutritional deficiencies in our population, including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron, have been well documented in extensive government-sponsored research. Why are we so nutrient depleted? First, we evolved from eating wild foods containing dramatically higher levels of all vitamins, minerals, and essential fats. Second, because of depleted soils and industrial farming and hybridization techniques, the animals and vegetables we eat have fewer nutrients. Third, processed factory-made foods have no nutrients. And fourth, the total burden of environmental toxins, lack of sunlight, and chronic stress leads to higher nutrient needs. That is why everyone needs a good multivitamin, fish oil, and vitamin D supplement. I also recommend probiotics because modern life, diet, antibiotics, and other drugs damage our gut ecosystem, which is so important in keeping us healthy and thin.



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Obesity and Malnutrition by Dr. Mark Hyman – Continued

Be a Savvy Shopper Supplements are a multi-billion dollar unregulated industry. The wide display of choices in drug stores, food stores, online, and even in doctors’ offices can make your head spin! It is more important now than ever to be aware of what you are and are not getting. Be sure to pick quality supplements and ones that contain nutrients and compounds research has shown to be effective and safe. Think of them as part of your diet. You want the best quality food and the best quality supplements you can buy.

The form of the nutrient is high-quality, well-absorbed, or used by the body. The dosage on the label matches the dose in the pill. They contain absolutely zero additives, colors, fillers, and allergens. The raw materials (especially herbs) have been tested for toxins like mercury or

lead, and are consistently pure from batch to batch. The factory in which they are produced follows good manufacturing standards, so

products are uniformly consistent in quality. I want to be sure I know I’m getting the same thing every time.

Contact Coach Chris at 805-202-2077 as he can help you find the right supplements for you. Supplements to Heal Diabesity We are overfed and undernourished. It may seem paradoxical that the most obese are also the most malnourished. It has been said that diabetes is starvation in the midst of plenty. When sugar and vital nutrients to your health can’t get into your cells, metabolism slows and becomes sluggish. Without this nutrition, cells don’t communicate as a finely tuned team and you feel sick and lousy. Nutrients are an essential part of getting back into balance and correcting the core problem – insulin resistance, when cells become numb to the effects of insulin. There are two ways in which these supplements work:

They make your cells more sensitive to insulin. They increase your cells ability to metabolize sugar and fats. Also, special fibers can

slow the absorption of sugars and fats into the bloodstream leading to faster metabolism, more balanced blood sugars, and improved cholesterol, less inflammation, less cravings, more weight loss, and more energy.

Contact Coach Chris at 805-202-2077 as he can help you find the right supplements for you.



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Maintain a Healthy Digestive System using Pre and Probiotics

The benefits of prebiotics and probiotics would not have the credibility they do now without the extensive medical research that has occurred over the past 15 years. Indeed, it is precisely these well-documented articles in the medical literature that demonstrated the health benefits of prebiotics and encouraged Jackson GI Medical to come into this groundbreaking field.

The story, so far, is simply dramatic.

The colon, instead of being the waste organ — which is what was once taught in medical school — is instead a robust major health organ. It is powered by the thriving bacteria factory which itself is nourished by the prebiotic fibers that we ingest.

What Do We Know Now About the Health Benefits?

Increase of calcium and magnesium absorption Stronger bones, increased bone density Enhanced and strengthened immune system Reduced risk of polyps and cancers due to reduced carcinogens in the colon Better glycemic, diabetic control Reduced blood triglyceride levels Better-controlled weight and appetite due to healthy gut hormonal changes Increased “good” bacteria in the gut – most important of all Concomitant decrease in the “bad,” unwanted bacteria in the gut Reduced abnormal bacterial leakage through the gut wall, otherwise known as

“leaky gut” syndrome Improved bowel regularity Reduced intestinal infections Relief for inflammatory bowel disease Reduced or cessation of noxious flatus smell

https://www.prebiotin.com/about/prebiotin-bone-health/

http://www.prebiotin.com/increasing-immunity/

http://www.prebiotin.com/weight-control-prebiotic-supplements/

https://www.prebiotin.com/about/prebiotin-regularity/

http://www.prebiotin.com/ibd-prebiotic-supplements/



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Maintain a Healthy Digestive System using Pre and Probiotics – Continued

Health benefits of taking probiotics

Bacteria have a reputation for causing disease, so the idea of tossing down a few billion a day for your health might seem — literally and figuratively — hard to swallow. But a growing body of scientific evidence suggests that you can treat and even prevent some illnesses with foods and supplements containing certain kinds of live bacteria. Northern Europeans consume a lot of these beneficial microorganisms, called probiotics (from pro and biota, meaning “for life”), because of their tradition of eating foods fermented with bacteria, such as yogurt. Probiotic-laced beverages are also big business in Japan.

Enthusiasm for such foods has lagged in the United States, but interest in probiotic supplements is on the rise. Some digestive disease specialists are recommending them for disorders that frustrate conventional medicine, such as irritable bowel syndrome. Since the mid-1990s, clinical studies have established that probiotic therapy can help treat several gastrointestinal ills, delay the development of allergies in children, and treat and prevent vaginal and urinary infections in women.

Self-dosing with bacteria isn’t as outlandish as it might seem. An estimated 100 trillion microorganisms representing more than 500 different species inhabit every normal, healthy bowel. These microorganisms (or microflora) generally don’t make us sick; most are helpful. Gut-dwelling bacteria keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function.

The best case for probiotic therapy has been in the treatment of diarrhea. Controlled trials have shown that Lactobacillus GG can shorten the course of infectious diarrhea in infants and children (but not adults). Although studies are limited and data are inconsistent, two large reviews, taken together, suggest that probiotics reduce antibiotic-associated diarrhea by 60%, when compared with a placebo.

Probiotic therapy may also help people with Crohn’s disease and irritable bowel syndrome. Clinical trial results are mixed, but several small studies suggest that certain probiotics may help maintain remission of ulcerative colitis and prevent relapse of Crohn’s disease and the recurrence of pouchitis (a complication of surgery to treat ulcerative colitis). Because these disorders are so frustrating to treat, many people are giving probiotics a try before all the evidence is in for the particular strains they’re using. More research is needed to find out which strains work best for what conditions.

Probiotics may also be of use in maintaining urogenital health. Like the intestinal tract, the vagina is a finely balanced ecosystem. The dominant Lactobacilli strains normally make it too acidic for harmful microorganisms to survive. But the system can be thrown out of balance by a number of factors, including antibiotics, spermicides, and birth control pills.



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Maintain a Healthy Digestive System using Pre and Probiotics – Continued

Probiotic treatment that restores the balance of microflora may be helpful for such common female urogenital problems as bacterial vaginosis, yeast infection, and urinary tract infection.

Many women eat yogurt or insert it into the vagina to treat recurring yeast infections, a “folk” remedy for which medical science offers limited support. Oral and vaginal administration of Lactobacilli may help in the treatment of bacterial vaginosis, although there isn’t enough evidence yet to recommend it over conventional approaches. (Vaginosis must be treated because it creates a risk for pregnancy-related complications and pelvic inflammatory disease.) Probiotic treatment of urinary tract infections is under study.

Probiotics are generally considered safe — they’re already present in a normal digestive system — although there’s a theoretical risk for people with impaired immune function. Be sure the ingredients are clearly marked on the label and familiar to you or your health provider. There’s no way to judge the safety of unidentified mixtures.

In the United States, most probiotics are sold as dietary supplements, which do not undergo the testing and approval process that drugs do. Manufacturers are responsible for making sure they’re safe before they’re marketed and that any claims made on the label are true. But there’s no guarantee that the types of bacteria listed on a label are effective for the condition you’re taking them for. Health benefits are strain-specific, and not all strains are necessarily useful, so you may want to consult a practitioner familiar with probiotics to discuss your options. As always, let your primary care provider know what you’re doing.

Contact Coach Chris at 805-202-2077 as he can help you find the right supplements for you.



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Understanding Heart Rate Monitors

What is the Optimum heart rate for burning fat?

The optimum heart rate zone for burning fat is 60% - 70% of your maximum heart rate. Maintain optimal heart rate zone for 20-30 minutes. You can purchase these online at Amazon.com or any sporting goods stores.



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Our Food Supply

As a nation we have come to trust everything the food and drug industries have been promoting through mass media. The sad reality is a majority of what they are promoting is both misleading and life threatening. These industries are solely motivated by profit and as a result they are destroying our food supply and the environment.

As a life coach I’m passionately committed to educating the public about the real facts and how to find alternative solutions to all these lies and deception.

Eating “real” healthy food is essential to sustaining the quality of our lives. Food is the foundation of what our bodies were designed to live on. Therefore, doesn’t it make sense we make eating “real” healthy food a priority in our lives?

I have pulled together some great articles that will open your mind to the dangers of the basic foods we eat every day. After reading these articles you’ll see why I’m so passionate about helping people find healthy alternatives.

The quality of our lives is based on making the right choices and decisions around what we are feeding our bodies. My hope is you will choose wisely!

There is much controversy around Genetically Modified Organisms (GMOs). To better understand GMO’s click on the link below.

http://responsibletechnology.org/summer_shopping.pdf

For additional information on Glutens, GMO’s, Grass-fed beef and dairy, Hormone-free chicken and eggs, and our Fish supply, visit Coach Chris’ website: www.MindFitGym.com

http://responsibletechnology.org/summer_shopping.pdf




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Our Food Supply – Continued

Foods and Food Additives to Avoid

Top 10 Genetically Modified Foods 1. Corn 2. Soy 3. Cottonseed 4. Papaya 5. Sugar

Top 10 Food Additives 1. Monosodium glutamate (MSG/E621) 2. High fructose corn syrup or glucose/fructose 3. Artificial sweeteners: Equal, sweet & low, splenda 4. Common food dyes 5. Trans fats

Others 1. Soy Lethicin 2. Palm Oil 3. Hydrogenated Oils 4. Skim Milk/Low Fat/Non-Fat 5. White Sugar

Top 10 Unhealthy Cancer-Causing Foods 1. Genetically-modified organisms (GMOs) 2. Refined “white” flours 3. Processed meats 4. Refined sugars 5. Microwave popcorn 6. Conventional apples, grapes, strawberries 7. Farmed salmon 8. Hydrogenated oils 9. “Diet” foods, beverages 10. Soda pop

Know Your Numbers on Fruits and Vegetables (Look at the small stickers attached to all loose fruits and veggies)

Organic: 94129 (5 digit codes starting with a 9) Conventional: 4138 (4 digit codes starting with a 4) GMO: 84805 (5 digit codes starting with a 8) www.responsibletechnology.org/gmo-dangers ww.naturalnews.com/039970_cancer_junk_food_carcinogens.html

6. Rapeseed (Canola)

7. Aspartame 8. Zucchini 9. ALL dairy products 10. Yellow squash

6. BHA and BHT (E320)

7. Sodium nitrate/Sodium nitrite

8. Potassium bromate 9. Potassium sulfite (E221) 10. Sulfur dioxide

http://www.responsibletechnology.org/gmo-dangers



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Why Cut Processed Food

*Statistic courtesy of a food scientist interviewed on the documentary “Food, Inc”

1. Processed foods are an illusion, often appearing to be healthy (with claims like low fat, low carb, vitamin fortified, no trans fat, contains omega-3s, etc.) when these foods are in fact the very thing making a lot of Americans unhealthy, sick, and fat.

2. Coronary heart disease, diabetes, stroke and cancer – four of the top ten chronic diseases that kill most of us – “can be traced directly to the industrialization of our food” according to Michael Pollan.

3. Making smarter (and sometimes more expensive) food choices now may reduce your healthcare costs later in life.

4. Why would one want to eat a processed food-like substance that is scientifically designed to never rot?

5. The food industry has proven that it is not very good at seasoning our foods by adding way too much salt, sugar, and/or oil to almost everything.

6. When you eat white bread and other foods made with white flour (which is a highly processed version of wheat) you are basically consuming empty calories with far less nutrition than the whole-wheat or whole grain alternatives.

7. It is estimated that up to 90% of processed foods* in the supermarket contain either a corn or soy ingredient in the form of an additive under a variety of different names. Now how is that for eating variety?

8. Cutting out processed foods could lead you to experience a variety of personal health benefits such as having more energy, losing weight, improving regularity, or just feeling healthier overall.

9. Rather than counting calories, watching fat grams, or reducing carbs for “healthy eating,” simply eat whole foods that, as Michael Pollan puts it, are more the product of nature than “the product of industry.” It certainly is less complicated.

10. It just makes plain old sense to fully understand what you are eating, be able to pronounce everything on the list of ingredients (if there is a list), and know exactly where that food comes from…don’t you think?

Processed Foods and Fast Foods

Latest research, published by the American Heart Association’s Journal Circulation

Found that people who consume fast food even once a week increase their risk of dying from coronary heart disease by 20%.

For people eating fast food 2-3 times each week, the risk increases by 50 %, and the risk climbs to nearly 80 % for people who consume fast food items 4 or more times each week.

Eating fast food 2 or more times a week was also found to increase the risk of developing Type 2 diabetes by 27 %.

http://www.100daysofrealfood.com/2010/03/22/welcome-to-the-food-illusion/

http://www.100daysofrealfood.com/IDOF



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Sugar: The Bitter Truth

Source: Dr. David S. Ludwig, director of the obesity program at the Children's Hospital in Boston

Sugar is the real #1 cause for most of the health and weight problems in the United

States.

Sugar is as addictive as heroin and cocaine.

The average American currently eats 141 pounds of sugar per year.

Besides table sugar there are 56 others forms of sugar!



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Dinner Plate Size and Portion Control

As you can see back in 1960 we were eating from 8.5-inch dinner plates. Today our dinner plates are 12-inches. I’m not a big fan of counting calories as long as you are consuming the right types of food. Although, 1900 calories of food in one setting is way too much food! To help with portion control I suggest you get used to eating from an 8.5-inch salad plate. The majority of your plate should be filled with veggies or salad.

Portion Control: 8.5 inch plate

Eat all the veggies/salad you want – Limit high-fat salad dressings (Stick with olive oil and balsamic vinegar. For additional flavor I really like garlic power too)

Protien:4 to 8 ounces Grains: ½ cup cooked

Drink plenty of water! ½ of body weight/oz’s Before/after meals

Fruit:

1-2 pieces/daily In between meals



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Core Value Mastery

Identifying Your Core Values

Core values are the tools that navigate us through life. When we know who we are and what we stand for, we’re better equipped to make the right decisions. It solidifies our mindset and allows clarity around our goals and our life purpose.

Exercise #1: Define Your Core Values Below you will find a list of personal descriptor words that you can use when deciding upon your top 10 family core values and words that describe what you stand for, or aspire to become. From the list below, select the 25 words you feel best represent your deepest motivators, your personal passion, and the major ideas that most guide your life. If you have a core belief or value that is not listed, go ahead and write it in. After deciding upon your top 25, work your way to your top 10.

List of Core Values, Beliefs, and What You Stand For:

Accessibility Faith Money Selfishness

Accomplishment Fame Non-violence Seriousness

Accountability Family Nurturing Service

Accuracy Fate Openness Sexuality Achievement Health Opportunity Simplicity

Adventure Flair Optimism Sincerity Aspiration Force Patriotism Skill

Attitude Free will Peace Solidarity Authenticity Freedom Perfection Speed

Authority Fun Performance God/Spirituality

Autonomy Generosity Persistence Stability Beauty Giving/charity Personal growth Standardization

Challenge Global view Philosophy Status

Change Goodness Pioneer spirit Strength Chastity/Purity Gratitude Pleasure Style

Cleanliness Hard work Popularity Success Collaboration Harmony Positive attitude Support Commitment Heritage Power Systemization Communication Heroism Practicality Teamwork

Community Honesty Preservation Tolerance



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Competence Honor Prestige Tradition

Competition Hope Pride Tranquility Concern Humor Privacy Trust

Conformity Improvement Prosperity/wealth Truth

Conviction Inclusiveness Punctuality Utility Cooperation Influence Purity Variety

Courage Inner peace Quality Well-being Creativity Innovation Rationality Wellness

Customer Integrity Recognition Wisdom

Decisiveness Intuition Regularity Create Wealth

Democracy Involvement Rehabilitation

Determination Joy Reliability Discipline Justice Resourcefulness

Discovery Knowledge Respect Diversity Leadership Responsibility

Duty Learning Responsiveness Education Leisure Results-oriented

Efficiency Love-care Risk-taking

Empowerment Love-concern Rootedness Equality Love-romance Rule of law

Excellence Loyalty Safety

Experience Meaning Satisfying others

Expression Merit Security Fairness Mobility Self-reliance

List your top 10 core values below:

1._______________________________________

2._______________________________________

3._______________________________________

4._______________________________________

5._______________________________________

6. _______________________________________

7. _______________________________________

8. _______________________________________

9. _______________________________________

10. ______________________________________



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Proper Food Choices

Healthy Protein Sources in BLUE

Protein Powers (Discuss in detail with Coach Chris as most of the options in the market

place are of no real value and actually cause challenges with your digestive system)

Red Meat (Grass-Fed, Wild, Pasture-Raised, Hormone and Antibiotic Free) Beef Pork Buffalo Grass-fed beef sausage/hot dogs (nitrite/nitrate free)

MEATS TO AVOID

o Conventional pork o Grain-fed beef (conventional) o Imitation meat products (soy) / Processed lunch meats

Fish (Wild Freshwater/Ocean-Caught Fish)

Cod Fish bone Grouper Haddock Halibut Herring Mackerel Mahi-mahi Orange roughy Pompano Salmon (Canned in olive oil)

Limit bottom feeding fish: Abalone, shellfish, crab, clams, oysters, mussels, lobster, shrimp,

scallops and crawfish, catfish, eel

FISH TO AVOID o Farm-raised fish of any kind (most popular being Tilapia and Salmon) o Fried, breaded

Sardines (Canned olive oil) Scrod Sea bass Snapper Sole Trout Tuna Tuna (Canned olive oil) Wahoo Whitefish Salmon (Sockeye is best)



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Proper Food Choices – Continued Poultry (Pasture-Raised, Hormone and Antibiotic Free)

Chicken and turkey Chicken and turkey sausage (organic and nitrite/nitrate free) Chicken or turkey bacon (organic and nitrite/nitrate free) Liver and heart (must be grass-fed) Natural chicken or turkey hot dogs (organic and nitrite/nitrate free) Natural deli meats, including chicken and turkey

POULTRY TO AVOID

o Fried breaded chicken / Processed lunch meats

Eggs (Cage-Free Pasture-Raised, Hormone and Antibiotic Free) Chicken eggs (whole with yoke)

EGGS TO AVOID

o Imitation (such as egg beaters) Dairy (Organic, Grass-Fed, True Whole Milk, Hormone/Antibiotic Free)

Raw cow’s, sheep’s or goat’s milk cheeses Grass-fed chesses Raw almond milk Whole milk plain Goat’s milk kefir Coconut milk

DAIRY TO AVOID

o Any regular milk, ice cream, or processed cheese food o Cow’s milk dairy (non-grass fed, not true whole milk) o Dry milk (many processed foods contain this ingredient) o Flavored, low-fat, or fat-free cheeses, yogurt, and kefir o Rice milk o Soy milk o Conventional chesses



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Proper Food Choices – Continued Healthy Fat Sources

Organic Fats and Oils

Avocado Extra-virgin coconut oil (best for cooking) Flaxseed (not for cooking) Hempseed (not for cooking) Chia seeds Pasture-raised cow’s milk butter / Pasture-raised goat’s milk butter

FATS AND OILS TO AVOID

Canola oil Corn oil Cottonseed oil Grapeseed oil Lard Margarine Partially hydrogenated oil (ALL)

Healthy Vegetable Sources Vegetables (Organic or Hydroponically Grown, Fresh or Frozen)

Artichokes Asparagus Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Garlic Leafy greens (kale, collard, mustard greens, spinach) Lettuce (all varieties) Tomatoes Squash (winter or summer)

Peanut oil Safflower oil Sesame oil Shortening Soy oil Sunflower oil



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Proper Food Choices – Continued VEGETABLES TO AVOID (Unless they are organic, non GMO)

o Corn o Sweet potatoes/White potatoes

Beans and Legumes (Organic and Soaked or Fermented are Best)

Black beans Black-eyed peas Broad beans Garbanzo beans Kidney beans Lentils Lima beans Navy beans Pinto beans Red beans

BEAN AND LEGUMES TO AVIOD (Unless they are organic, non GMO)

o Soy beans o Tofu

Healthy Nuts, Seeds, and their Butters (Organic, Raw, or Soaked are Best; Chew Well)

Almonds/Almond butter Brazil nuts Cashews Chia seeds Flaxseed Hazelnuts Hempseed/ butter Macadamia nuts Pecans Pumpkin seeds/ butter Sunflower seeds Tahini sesame butter Walnuts

NUTS AND SEEDS TO AVOID

o Honey-roasted nuts o Peanut butter o Peanuts

Mushrooms Okra Onion Peas Peppers Pumpkin Spouts String beans Split beans White beans



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Proper Food Choices – Continued

Condiments, Spices, Seasonings, Cooking Ingredients, and Salad Dressings (Organic) Apple cider vinegar Balsamic vinegar Bragg brand salad dressings Capers Coconut aminos Guacamole (fresh) Hot sauce (preservative-free) Ketchup Mustard Omega-9 mayonnaise Organic flavoring extracts (alcohol-based, no sugar added, vanilla and almond) Pickled ginger Red wine vinegar Salsa (fresh or canned) Soy sauce (wheat-free, tamari) Tomato sauce (no sugar added) Wasabi (preservative and color free) Whole mineral sea salt (Celtic, Real salt, Himalayan salt)

CONDIMENTS AND SPICES TO AVOID

o All spices that contain added sugar o Commercial barbeque sauce with sugar o Commercial ketchup with sugar o White vinegar

Healthy Fruit Sources Fruits (Organic Fresh or Frozen; No more than two servings per day/eaten with

healthy fat) Apples (with skin) Apricots Aronia berries Bananas Blackberries Blueberries Cherries Cranberries (fresh or frozen)



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Proper Food Choices – Continued

Fresh figs Grapefruit Grapes Green apple Kiwi Lemon/Lime Melons Nectarines Olives Oranges Papaya Peaches Pears Pineapple Plums Pomegranate Raspberries Strawberries

FRUITS TO AVOID

o Canned fruit o Dried fruit (unless organic) o Mangoes (unless organic)

Healthy Grains and Carbohydrate Sources Grains and Starchy Carbohydrates (Organic – Non GMO)

Brown rice Buckwheat Millet Quinoa Spelt Sprouted cereal Sprouted essence bread Sprouted, Ezekiel-type bread Whole-grain yeast-free bread



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Proper Food Choices – Continued GRAINS AND CARBOHYDRATES TO AVOID

o Baked goods o Bread (except sprouted) o Corn tortillas o Dried cereal o Instant oatmeal o Oatmeal (unless steel-cut) o Pastas o Pastries o Popcorn o White bread o White rice

Healthy Sweeteners

Agave nectar in very small amounts Lo Han Guo Organic honey in small amounts Organic maple syrup in small amounts Liquid organic stevia Sugar (organic cane sugar, evaporated can juice, organic brown sugar, in small

amounts) SWEETENERS TO AVOID

o Fructose or corn syrup o All artificial sweeteners, including aspartame and sucralose, o ALL SODAS INCLUDING DIET o Fruit juices



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Establish a Family Legacy of Meal Tradition

Family meals help provide a regular, consistent opportunity to create a shared experience that is meaningful and offer a sense of belonging to all. Research has shown that regular and meaningful family meals offer a large variety of benefits to children and parents.

Among the most lasting and powerful traditions in family life is one that seems to have more influence than almost any other – the family meal. Recalling your favorite family experiences usually leads to thinking of such times as the weekly Sunday meal, family mealtimes during Thanksgiving or other holidays, or a Saturday morning breakfast with Mom or Dad.

Sharing a family meal provides an experience that touches all of our senses – sight, touch, taste, smell and listening to warm laughter or good conversation. Family meals help provide a regular, consistent opportunity to create a shared experience that is meaningful and offer a sense of belonging to all.

Family meals offer the opportunity to connect with each other, communicate about family happenings, and give each other time and attention. While families are encouraged to share meals, not every meal has to be a sit-down dinner extravaganza. The most important thing about family meals is to make them frequent, fun and family-centered.

Couples or families will benefit more from family meals if they occur more frequently during the week. Typically, research suggests that more than half of families with children in the United States share a meal five or more times a week. A concern, however, is that 30 percent to 35 percent of families often eat less than three meals a week together, which means less time for connecting and communicating. Changes in family life, such as the increase in dual-earner families and the rise in single-parent families, may make eating together frequently more difficult for families. Families, however, should try to set aside regular and consistent family meal opportunities to eat together as often as possible.

Fun also is part of the recipe for a happy family mealtime. Parents and other adults should try to avoid making mealtime a disciplinary occasion when children are reprimanded or given lectures. Instead, save such conversations for a time away from the dinner table, and focus instead on being together in a positive way.

A family-centered mealtime means limiting distractions; especially the TV, phones, or computer. Turn such things off at mealtime and use strategies to engage each family member in conversation.



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Establish a Family Legacy of Meal Tradition – Continued

Sharing family meals provides a multitude of benefits to families as a whole. Few family experiences offer such a wide range of benefits through such a simple activity. A few of the many benefits that research has documented that occur for families through sharing family meals are:

Family meals provide a sense of family unity and identity. Family meals become a vehicle for carrying on valued family traditions, such as having a particularly favorite dish on someone’s birthday or going to a favorite place to eat together on special occasions.

Family meals give the opportunity to transmit the values and attitudes of a family

from one generation to the next. Children can learn from parents and grandparents about what values are important to the family. Also, family meals are a wonderful way to link family members with their cultural and ethnic heritage, as differing foods may reflect the unique cultural traditions or ethnic tastes of a particular family’s background.

Family meals also furnish a means for daily communication and strengthening

family connections. Conversation around the dinner table allows give and take among family members and the chance to cultivate attitudes of patience and respect in communication.

Family meals give a meaningful opportunity for family members to spend time

together and enjoy one another’s company in a relaxed setting. Families should consider how to maximize the time they have together by encouraging positive comments, adjusting meal experiences to the family’s needs, and creating a warm and relaxed setting.



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In Home Exercise Routine

3 to 5 times per week

Exercise#1 Ab crunches Up to 20 reps

Exercise#2 Trampoline Jump up and down for 1 minute

Exercise#3 Planks Hold up to 1 minute

Exercise#4 Decline push-ups Up to 20 reps

Exercise#5 Ball squats Up to 20 reps

Complete this circuit 3 times. Take 30 second rests in between each set.

Exercise equipment needed. Click links below.

10lb medicine ball

http://www.big5sportinggoods.com/product/medicine-fitness-balls/478242-152600/century-10-lb-medicine-ball.html

Stability ball: They come in 3 sizes depending on your body size and comfort (55-65-75)

http://www.big5sportinggoods.com/product/medicine-fitness-balls/478242-269389/go-fit-stability-ball.html

Mini trampoline

http://www.big5sportinggoods.com/product/free-weights/478242-363091/sportspower-40-mini-trampoline.html

Foam roller (Great for stretching and rolling out your muscles)

http://www.big5sportinggoods.com/product/exercise-mats-foam-rollers/478242-272315/go-fit-36-foam-roller.html











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#1 Ab crunch #2 Jumping on trampoline

#3 Planks #4 Decline push-ups

#5 Ball squats



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Favorite Cucchiara Family Recipes

Breakfast options:

1) Green shake 8-12ounces SO delicious organic unsweetened coconut milk Hand full of spinach (fresh or frozen) 1 small cucumber ½ of an avocado Hand full of frozen berries 2 tablespoons of chia or flax seed 1 scoop of high quality protein powder that has at least 20 grams of protein per

serving and less than 5 grams of sugar and less than 5 grams of carbohydrates

2) 2-3 whole eggs any style with veggies (Spinach omelets are a great option!) Cook in pan with olive oil and crushed garlic

1 piece of Ezekiel sprouted bread (Tablespoon of organic butter or almond butter)

3) Egg burrito (2-3 eggs scrambled and rolled into a organic corn/flour tortilla) 1 cup of apple sauce or a piece of fruit

4) Bowl of steel-cut oatmeal (1/2 cup uncooked) or LIVE cereal on page 45 Mix-in 1 scoop of protein powder, cinnamon, and fruit or apple sauce

5) 2 Gluten free organic pancakes (You can find the pancake mix in health food stores) (1 Tablespoon of butter and organic maple syrup per pancake) 2 eggs any style

Lunch options

1) BIG veggie salad (3 tablespoons of olive oil and balsamic vinegar) Protein options: a) 2-3 eggs, b) 6 ounces of chicken or fish

(Mixed in salad or on the side)

2) Tuna rap in tortilla or on a slice of Ezekiel bread (3.5 ounce can of tuna) Okay to mix tuna with 1 tablespoon of organic mayonnaise Enjoy a plate of raw veggies dipped in organic humus

3) 1 can of tuna or 6 ounces of chicken 1.5 cups of cooked quinoa or organic brown rice

1 piece of fruit



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Lunch options – continued

4) Chicken burrito (1 large organic wheat flour tortilla or 2 small organic corn tortillas) 4 ounces of chicken

3 tablespoons of black beans

½ of an avocado

Salad with veggies (Olive oil/vinegar mix)

5) Always okay to enjoy one of your breakfast options for lunch as well!

Snack options

Apple or an orange Hand full of raw almonds or walnuts Tablespoon of almond butter Raw veggies with hummus

Dinner options

1) Protein: 6 ounces of grass-fed beef, chicken or fish (cook/bake/BBQ slow @ 300 degrees) 1.5 cups cooked quinoa or brown rice

Big plate of steamed broccoli or big veggie salad

2) Beef or chicken burritos (Use organic tortillas) ½ of avocado

4 ounces of meat

Big plate of steamed veggies

3) Italian meal Brown rice or quinoa pasta

Organic tomato sauce

Mix in grass-fed beef or make meatballs (see below)

Green-fed Meatballs 2 pounds green-fed beef, 2 organic eggs 1/4 cup almond meal or Gluten Free breadcrumbs, 1 teaspoon Italian seasoning, 1/4

large onion, grated, 1/2 tsp sea salt, 1/8 tsp black pepper ½ cup organic BBQ sauce or Ketchup Mix all ingredients well then shape into 1” balls Bake at 350 for 20 minutes then serve



40

Favorite Cucchiara Family Recipes – Continued

Green-Fed Stir-Fry

5 Tbsp coconut Vinegar 1 Tbsp honey 1 Tbsp coconut oil 1 Tbsp minced fresh ginger root 1 Tbsp minced garlic 1 lb. grass-fed beef round steak, cut into thin strips 8 oz. chopped broccoli 1 red bell pepper, sliced 4 oz. mushrooms First add coconut oil to pan, let heat for 1 minute. Then add in all ingredients. Heat for 8-10 minutes, serve over brown rice.

Feel free to substitute breakfast and lunch options for dinner too!

Make sure you have waited 12-14 hours to have breakfast after your dinner meal.

Dessert options

1 tablespoon of almond butter + handful of blueberries 3 dates + 1 teaspoon almond butter 1 apple + 1 teaspoon almond butter 1 cup fruit salad (orange, pineapple, blueberries)

Night time hunger

It’s important to have routines and rituals that help you stop the feeding frenzy that almost all of us must deal with at night. It’s tough, and that’s why it’s important to have dinner be later in the day (6:00 pm -7:00 pm), this helps avoid excessive night eating.

Once you are finished with dessert and you still feel hungry incorporate the following techniques:

Find a quite place and meditate-quite the mind Go for a walk Chew gum Drink a tablespoon of apple cider vinegar



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Recommended Resources, Coach Chris Approved

ONLINE RESOURSES

VITAL CHOICE WILD FOOD AND ORGANICS

Click on link to get discount: http://www.vitalchoice.com/shop/pc/home.asp?idaffiliate=2426

Recommended products:

Canned Albacore Tuna in Organic Extra Virgin Olive Oil – 3.75 oz Wild Salmon, Alaskan Halibut

GREENPOLKADOTBOX.COM

Click this link to receive discount: http://www.greenpolkadotbox.com/?AFID=311002

Everything they sell on this site is ALL good for you!

AG LOCAL Pasteurized grass-finished meats: Non-GMO, hormone free, very tasty and healthy! They deliver to your front door step. Click link below and get $5.00 off of your first order. https://www.aglocal.com/r/coachchriscucchiara

https://www.aglocal.com/r/coachchriscucchiara

http://www.vitalchoice.com/shop/pc/home.asp?idaffiliate=2426

http://track.gpdb.com/click.track?CID=271557&AFID=311002&ADID=1146731&SID=



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100% ORGANIC GLUTEN FREE NON-GMO

Comes in the following flavors: Peach Raspberry, Cocoa Almond, Apple Pecan, Apricot Vanilla Bean, Mango Coconut, and Original

Contact Coach Chris to purchase this product: 805-202-2077 [email protected]

mailto:[email protected]



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See What Others Are Saying About Coach Chris Cucchiara

“Coach Chris Cucchiara has a back to basics leadership approach to help you decide, succeed and profit in key areas of your life.” -Paula Quinlan “Chris has proven himself over & over in business. He now offers to you that ability. He will coach you to success, and have fun doing it!” -Bob Colasanti “Chris is a born leader. He has a big heart, always gets the job done and has fun while doing it. He's the "go-to" person I can depend on.” -Patty Gleeson “Chris is the definition of performance. Someone who always gets the job done.” -Dave Huntsman “As a body builder and trainer, Chris is quite focused and helps everyone stay the course. I have always liked the way he has treated people.” -Ron Seger “Chris is incredibly passionate, a true inspiration.” -Mary Jo Matey “Chris has an engaging, humble and empowering approach in his motivational presentations in which to help others gain success” -Corrine Switzer “Chris is a trusted business professional with true integrity and a commitment to helping others. I highly recommend him!” -Anthony DePlacido “Chris is a True Leader. One would be Wise to follow his Advise!” -John T Burns “Chris is a powerhouse when it comes to motivation, coaching and teambuilding!” -Jack Grossman “Chris has a strategic mind and is constantly innovating. A real think-outside-the-box kind of person.” -Dave Huntsman “Chris Cucchiara is the best "Head Coach" possible. He knows exactly how to get you where you want to go with your business.” –Wenty Hill “Chris has a unique ability to communicate complex ideas with ease.” -Mary K Weinhagen “Chris is an amazing listener, coach, mentor and author! Incredibly caring man, so glad I know him.” -Cynthia Collins “Chris is not JUST a leader...he is a Servant/Leader. And THAT is a TRUE leader. When Chris speaks, it's from the heart. He is the real deal.” -Matthew T. Adams “Chris is a solid, steady and truthful coach, the best kind! He encourages potential and tells it like it is. I admire his leadership with compassion and his integrity. Chris is a gem for all who know and work with him.” -Joy Taylor, Purposeful Success Trainer

https://apps.facebook.com/branchout/user/profile?uid=1680597059













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Complimentary Phone Consultation

Get to know Coach Chris by scheduling your complimentary consultation today. (Value $240)

www.MindFitGym.com/Signup

805-202-2077

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