NutritionFundamentals

Luis Galindo

STRENGHENDURANCE

MOBILITY

NUTRITION

�is program manual is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own Doctors or other quali�ed health professionals regarding the treatment of medical conditions. �e author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. �e statements in this program manual have not been evaluated by the U.S. Food and Drug Administration. �is information is not intended to diagnose, treat, cure, or prevent any disease.

Disclaimer

© 2017 by Funktional FitnessAll rights reserved. No part of this booklet may be reproduced, in any form or by any means, without permission in writing from the publisher.

References:Price-Pottenger Nutrition Foundation�e Weston Price Foundation, Low Metabolic Energy �erapies by Bruce Rind, MD Nourishing Traditions by Sally Fallon�e Paleo Solution by Robb Wol�Mark Sisson on Primal EatingDr. Lauren Cordain Author of �e Paleo Diet

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7 FUNDAMENTAL STEPS

1. PREPARE FOR SUCCESS - pg. 3

2. KNOW YOUR LIMITATIONS - SELF DISCIPLINE - pg. 7

3. BUILD GREAT HABITS - pg. 12

4. BE YOUR OWN CHEF AND GET CREATIVE - pg. 13

5. PREPARE FOR SOCIAL OUTINGS - pg. 14

6. MEASURE PROGRESS, ACTIVITY, AND RECOVERY - pg. 19

7. SUPPLEMENTING YOUR DIET - pg. 25

Success comes from the consistent practice of simple fundamentals. - Robin Sharma

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Introduction

Everything great starts with a plan: great life legacies, great monuments, great companies. In order to experience great health and �tness results, we have to start making adjustments to our diet by also having a PLAN. Our Nutrition Fundamentals program is a plan based on “Traditional Foods” utilized by our ancestors. (Now referred to as unprocessed foods.) �is program will educate and challenge you with a simple, yet highly e�ective structure to ensure success. In order to maximize your success it is important to not see this plan as a diet, but as an opportunity to improve your healthy eating habits. In order to see change, you must be willing to change. �e time to make that change is now.

We are aware that you came to Funktional Fitness with a PURPOSE and a REASON. You have �ought about the new, healthier you. You have pictured yourself at your healthiest state and we want to take advantage of the Motivation that drove you here. It is now time to Decide to make a few adjustments to your daily rituals by becoming more aware of them. Initiate the changes you desire. By Acting on your commitment to yourself, you will start to see change. Make this change a part of your daily life. Together, we can succeed.

It's been said that acts become habits when repeated regularly for 21 days. Commit yourself to this program and experience the positive changes for yourself.

Welcome to the new you!1

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PREPARE FOR SUCCESS1

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Plans are only good intentions unless they immediately degenerate into hard work. - Peter Drucker

Do we drive our car without paying attention to how much gas it has? NO, we �ll up regularly and plan accordingly if we are going on a long commute. Do we spend money without looking at our bank account? NO, we have some type of budgeting process that we utilize to make sure we have the appropriate funds for a purchase. So why do we just go home and hope that something healthy will magically appear in our refrigerator, if we haven’t planned for it and done the appropriate shopping? Failing to plan is planning to fail. It is time for this to change. We must start looking at and valuing what we put into our bodies, just like we do with so many other aspects of life.

We want to set you up for success! �erefore, you will see fundamental aspects of nutrition in this plan than are imperative. Our intention is to have di�erent points of views for di�erent personalities, so that you and your family, or you and your friends can follow this plan.

Below are the �rst few guidelines as you prepare for your next trip to the grocery store and ultimately for success.

Our Nutrition Fundamentals program is going to paint a clear vision, while raising your AWARENESS levels toward healthy nutritional habits you can apply on a daily basis. You will make better CHOICES, which in turn will bring you better RESULTS. Food choices will be based on how our ancestors used to eat when technology, mass production, and even farmingwas not available.

Rather than focusing on the “Calories IN – Calories OUT” approach, we will focus �rst on the quality of your food and its macronutrients. One of the main focuses of the program is to balance out your carb, protein, and fat ratios when compared to the typical “healthy” (really its unhealthy!!) American diet. Most of this is done by simply eliminating processed foods.

Many of us are often confused when we hear health experts tell us that our diet should consist of “unprocessed foods.” We logically think that going to a whole foods supermarket and spending $300 on the so-called “healthy groceries” is what we are supposed to do. Well, in actuality, most people don’t fully understand what “unprocessed foods” are so they end up getting a cleaner version of the same junk that they’ve always consumed. It’s time for this to STOP! �is is your health and well being we are talking about. Just because it says all natural, or organic does not mean it’s healthy.

“Organic” or “Natural” is not always the solution

Let’s Get Started!

Clean out your pantry. �ere should be minimal foods in your pantry that have a shelf life of longer than 2-3 months. If it lasts any longer than that it better say “freshly packed tuna” on the side of the can. (Even canned tuna should only be consumed occasionally.)

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Never have tempting foods in the house. It’s time to get rid of the spaghetti o’s, ramen noodles, breads, pastas, cookies, chips, crackers, ice cream, wa�es, juice, sodas, cereals, oatmeal, arti�cial sweeteners (Stevia allowed if needed), fruit yogurts, puddings, soy sauces, canned soups, sugary apple sauces, noodles…all re�ned, packaged foods. Bag it all up; take it to a food bank or homeless shelter. In order for you to see success, it’s pertinent for you to eliminate distractions. �ese types of foods will impede your progress and keep you in the same physical condition you are in now.

Shopping for the right foods. When you do go grocery shopping, the majority of the items you should purchase are located on the perimeter of the store. �ese are your fresh vegetables, fruits, good fats, and proteins. Most of your grocery basket should go directly into your refrigerator. Some of these items will also need to be frozen (fruits, vegetables, meats) but make sure they are freshly packed and with minimal added sugars and/or preservatives.

Preparing and planning is your number one goal! Here is a description of some of the items you will be shopping for

Proteins are the building blocks for our muscles and also essential in bodyfat loss. Proteins will help our bodies repair and recover while also keeping us satiated. When you can, purchase grass-fed meats and wild-caught seafood. �is is not a necessity, but it’s always great to know what the animals were being fed and where they were raised. Often times their natural habitats are much cleaner and safer. Bottom line; TRUST the source from where you are purchasing all of your food, especially your proteins. We do recommend buying unfrozen proteins and staying away from processed meats that are loaded with preservatives and additives.

Proteins

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Meat: Pork, beef, lamb, game meats, good quality bacon (nitrate free)

Seafood: All seafood is allowed.

Poultry: Chicken, turkey, duck, ostrich, omega-3 enriched eggs, and some items like chicken apple sausage to help you with breakfast on busy days.

Vegetables are packed with vitamins and nutrients that are essential to overall health and well-being. �ey come in all shapes, colors, and sizes. �e dark, green leafy vegetables tend to be the most nutritious, but we highly recommend a variety of colors when it comes to your vegetables. Ideally you should buy local and organic, but at least buy what is in season. Local supermarkets tend to have the most economically priced produce that typically is pretty fresh. Farmers markets (such as the local Gilbert Farmer’s Market!) are an excellent place to shop and often times get great deals!

Fresh fruits are another excellent source of vitamins and minerals that enhance our overall health. However, due to it’s higher sugar content (even though it is naturally occurring sugars), when fat loss is your goal, you want to limit fruits to 1-2 servings per day. Some of the healthier fruits for you to consume are (in order of preference): all berries, melons, citrus, apples, and pears. Other fruits such as bananas, papayas, and mangos, are great for post-workout consumption but aren’t the best for those who are looking to lose weight.

Vegetables

Fruits

Obey your thirst! Stock up on water, mineral waters, teas (unsweetened of course!!), and co�ee, as these are your beverages of choice. No LIQUID Calories.

Drinks

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Fats play a critical role in weight loss and also aid in satiation. �ey are a great energy source and many healthy fats such as �sh oils are known to reduce heart attacks, depression, and cancer. Other healthy fats with these same bene�ts include olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, and walnuts. If fat loss is your goal, limit nuts to 1-2 ounces per day.

Of course you need some �avor in your life! When it comes to cooking, these sauces and spices will keep your meals invigorating and super tasty. Try marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to add variety to all of your meals.

Fats

Sauces and Spices

KNOW YOUR LIMITATIONS SELF DISCIPLINE

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Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your

belt, that's real power. - Clint Eastwood

Yes, no’s, and maybe’s. �e following 3 illustrations will highlight this healthy nutrition plan from multiple angles. Study all 3 illustrations and determine which one, or combination of the 3, ensures your success. Please stick to the rules and guidelines as much as you can because your results correlate directly with your adherence. Remember, now is the time to establish and improve upon as many healthy habits as possible. Many of the reasons why we believe (and why studies have proven) you can live healthier and feel better about yourself by limiting and/or staying away from these foods are listed throughout this program. But most importantly, you will know “WHY” as you begin to experience the results yourself!

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Foods Allowed on Plan

Ahi TunaBeefBu�aloChickenEggsGame meatsGoatHalibutLambLobsterMahi MahiMusselsPorkRed SnapperSalmonScallopsShrimpSword�shTurkeyTuna

PROTEIN

ArtichokesAsparagusBroccoliBrussels sproutsCabbageCarrotsCauli�owerCelery/Celery rootChard, CollardsCucumberEggplantGarlic, GingerGreen beansKaleLeeksLettuce/Salad mixesMushroomsOnionsParsnipsPeppersRadicchioRadishesRutabagaSnow/Snap PeasSpaghetti SquashSpinachTomatoTurnipsYellow SquashZucchini

VEGETABLES

Almond butterAlmond milkBrazil, MacadamiasCacao/Cocoa (100%)Coconut butterFlax, Chia & Hemp seedsHazelnutsPecansPistachiosPumpkin seedsSesame seedsSun�ower seedsWalnuts

NUTS/SEEDS & BUTTERS

Animal FatsAvocadoButter, GheeCoconut oil/milkFlax oilOlive oilSesame oil

FATS & OILS (1 Tbs/day)

Cheese (limit to 1 oz)Half & HalfHeavy creamMilk (whole or raw if possible)

Yogurt/Ke�r: plain

DAIRY

Club soda/SeltzerCo�ee

Unsweetened teas: black, green, herbal

EspressoWater, mineral water

BEVERAGES

Bananas* ½ for womenBerries (All)LimeLemonMangosMelonsPineapple *(morning or after workouts)

FRUIT (1-2 servings based on goals)

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Foods Not Allowed on Plan

No Arti�cial sweeteners (Stevia allowed if needed)

SWEETENERS

Limited FoodsNOTE: 1cup serving PER DAYis allowed of the following:

BeetsButternut squashPumpkinSweet potatoes

VEGETABLES

Based on Goal of 1-2 per day. Mornings or after workouts:

Bananas(green tipped/ not quite ripe)

FRUIT

SMOOTHIES

Brown or Wild Rice, and White Rice (Only after workout)

BuckwheatGarbanzo Beans (Chickpeas)

LentilsPinto BeansQuinoaOatmeal

No BreadNo BagelsNo PastaNo BrowniesNo CakeNo CandyNo Cereal/Granola

REFINED GRAINS

No Drinks that are pre-sweetenedNo JuiceNot these Milks: skim, 1%, 2%, Low-fat, Soy/Rice/OatNo Soda (regular & diet)No Sweet-tasting drinks (besides herbal teas)

BEVERAGES

Limit CornLimit Wheat

GRAINSNo big name brands of bottled salad dressings (Very easy to make your own!)

SAUCES/DRESSINGS

or arti�cially sweetened food or beverage items of any kind.

ANYTHING DIET/SUGAR-FREE

Smoothies are most bene�cial �rst thing in the morning or after your workouts.

Note: 1/2 cup (cooked) serving per day is allowed of the following:

GRAINS/LEGUMES

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Herbs,Spices, Extracts

High-antioxidant/nutritional value

Sensible IndulgencesDark chocolate, red wine

Supplements

Fruits - Locally grown, in-season,high-antioxidant (berries, pitted fruit)

Moderation Foods

Healthy Fats

Vegetables

Meat • Fish • Fowl • Eggs

High-Fat Dairy - Raw, fermented, unpasteurizedStarchy Tubers, Quinoa, Wild Rice - Athlete’s carb optionOther Nuts, Seeds and Nut Butters - Great snack option

Animal fats, butter & coconut oil (cooking)Avocados, coconut products, olives & olive oil, macadamias (eating)

Locally grown and/or organic. Abundant servings for �avor, nutrition, and antioxidants.

Bulk of dietary calories: saturated fat (energy, satiety, cell & hormone function)and protein (building blocks, lean mass). Emphasize local, pasture-raised or certi�ed organic.

Multi, omega-3, probiotics, vitamin d,potein/meal powder

�e Primal Blueprint Food PyramidFor e�ortless weight loss, vibrant health, and maximum longevity

General Guidelines: 80% of body composition success is determined by the foods you consume. Limit processed carb intake (insulin production) and obtain su�cient protein and healthy fats to fuel and rebuild.

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• Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is �ne).

• Carbs: 100-150 grams/ day = e�ortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.

• Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.

• Eliminate: Sugary foods and beverages, grains (wheat, corn, any type of pasta, breads, cereals, etc.), legumes (soy, and limit other-beans to 1/2 cup cooked per day or avoid other beans if fat loss is your goal), trans and partially hydrogenated fats, high-risk pro-cessed meat and produce.

• Moderation: Certain high glycemic fruit, high-fat dairy prod-ucts, starchy tuber vegetables, and wild rice.

• Supplements: Multivitamin/mineral formula, probiotics, ome-ga-3 �sh oil, and protein powder.

• Herbs, spices and extracts: O�er many health bene�ts and enhance enjoyment of meals.

• Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.

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BUILD GREAT HABITS3

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Motivation is what gets you started. Habit is what keeps you going. - Jim Rohn

1. Drink a glass of water with lemon upon rising, and 10 minutes before each meal. 2. Drink a minimum of 1/2 of your body weight in oz. of water per day. 3. Eat 20-30 grams of protein within 30-60 minutes of waking up. 4. Eat every 3-4 hours. 5. Stay away from liquid calories (juices, soda, and diet drinks). 6. Supplement your diet with 1-2 tablespoons of �sh oils per day. 7. Replace your grains with greens in your meals. 8. Eat protein with ALL of your meals. (3 di�erent meats per day.) 9. Eat unprocessed food as much as possible. Less cans and boxes.10. Add a Funktional Smoothie after your workouts.11. Avoid fast food.12. Sleep 8 - 9 hours per day.13. Allow yourself to break these rules 10% of the time, but be smart about it.For example: 10% of 35 meals per week (5 meals x 7 days) is about 3 meals. Allow yourself to “break the rules” 3x per week (2 main meals and 1 snack). Not an ENTIRE DAY!!!

13 HABITS THAT WILL IMPROVE FAT LOSSAND DELIVER OPTIMUM HEALTH

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BE YOUR OWN CHEF AND GET CREATIVE

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Think left and think right and think low and think high. Oh, the thinks you can think up if only you try. – Dr. Seuss

With this plan you will be able to achieve great success. We have learned from the most successful people in the world that if you do the simple things in life, the fundamentals, over and over, you will create great success. We won’t call them routines just healthy rituals. If you stick with the same rituals (simple, nutritious, yet tasty food choices) consistently without making too many changes, your success, both physically and mentally, will sky rocket and you will be well on your way toward living a healthier lifestyle.

Water

ProteinVegetables

Nuts &Fats

Fruits

�e majority of your meals will look something like this:

• Protein with every meal• 4-5 meals per day• Limit fruit to 1-2 servings if fat loss is a goal• Limit nuts to 1-2 oz if fat loss is a goal• Beverages are co�ee, tea, water, mineral water.

Key Points to Remember:

• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.• Several servings of vegetables, raw, steamed, or lightly cooked.• Finally, round out the meal with good fats from avocados, olive oil, or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts. (1-2 OZ)

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PREPARE FOR SOCIAL OUTINGS 5

" " To eat is a necessity, but to eat

intelligently is an art. - La Rochefoucauld

Ask a person what the two most important things in their life are and most of them reply --family and friends. We connect with them in so many di�erent ways: telephone, text, email, social media, and of course in person during social gatherings while drinking a beer, having a glass of wine, or enjoying a cup of co�ee, and/or a nice meal at home or a restaurant.

At Funktional Fitness we know and truly value the importance that family and friends play in our life, especially when it comes to living healthier and making us more successful. With this being said, it’s important to prepare for the social situations that will come about so we don’t feel like we have to alienate ourselves from others while eating nutritiously. It is true that your discipline and adherence will be tested regularly, but if you prepare beforehand and commit to your personal health and �tness goals, you will be able to hang out with your friends and family and feel victorious at the end of the day!

Order one of these options next time youattend a social gathering at a restaurant:

Opt for meat, salsa and guacamole. Ask for raw celery or carrots to dip into guacamole if you’re having it as an appetizer. If it’s a nicer Mexican restaurant, look for a side of vegetables to add to your entree. Skip the tortilla shells, wraps and chips (both corn and �our), beans and rice. If you’re vegetarian, have some beans but go lightly on the rice.

Mexican Food (Comida Mexicana):

Opt for sashimi. If you prefer rice with your �sh ask for brown rice, but don’t go crazy! Keep it to ½ cup or less and remember that it should be your only serving of grains for that day.

Japanese/Sushi (Nippon No Tabemono):

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Opt for a broiled or grilled chicken, �sh/shrimp or even meatballs with red sauce and then veggies or salad on the side. Don’t skimp on your protein source! Avoid bread, pasta or breaded meats.

Italian Food (Cibo Italiano):

Opt for tandoori meats/veggies that are grilled/roasted and not drowning in sauces. Skip the naan & rice.

Indian Food (bhāratīya bhōjana):

Opt for a curry dish or other coconut milk based dish without the rice. Avoid sauces with peanut as they tend to be sweeter. Also avoid the noodles and desserts like mango sticky rice.

�ai Food (xāhār thịy):

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Cuisines which are best to avoid

�ere is simply no great way to enjoy a healthy version of this while dining out. If you want to have pizza, try using a sprouted grain �atbread or wrap and make one at home instead. �e goal is to avoid re�ned �ours, so even the option of a whole wheat crust at a restaurant or at home is out.

Pizza:

Unless you know the restaurant well enough to make special requests for no MSG and only sauces that don’t include sugar, it’s best to avoid Chinese food. �ere are often hidden sweeteners in many of the sauces.

Chinese Food (Zhōngguó shípǐn):

*Try your best to just order water, preferably with lemon. �is will avoid consuming liquid calories. **As always, be aware of your portion sizes, especially when eating out. Try to ask for half of your meal in a to-go container so you can enjoy it 3-4 hours later. Fuel yourself e�ciently, but don’t stu� yourself! !

Try one of these places next time you are itching to go out for a meal.

Local East Valley RestaurantsApproved Meals

MEAT PLATE: ¼ or ½ of meat with a side salad. Ask them to hold the bread and the

dressing. Instead use BBQ sauce or even just a fresh lemon.

JOES BBQ (Downtown Gilbert)

Hollywood Cobb Salad: Made with chopped salad greens (iceberg lettuce, watercress, endives, and Romaine lettuce), tomato,

crisp bacon, boiled or roasted chicken breast, hard-boiled egg, avocado, chives, red-wine vinaigrette and Roquefort cheese.

Liberty Market(Downtown Gilbert)

Far East Salad: Hold the wontons but add steak or chicken.

The FunkFit Bowl: Salmon or Carne Asada, or BOTH!! Comes with rice & beans, choose wisely according to your goals.

So Cal FISH TACO(Downtown Gilbert)

Funktional Smoothie: Be sure to ask for the anti-oxidant packed berries☺!! This smoothie ranges from 300 to 444 calories depending on your choices of ingredients. The smoothie can be made with peanut butter which makes it a

total of 444 calories, 20.5 grams of fat, 46 grams of carbohydrates, and 33 grams of protein. This smoothie is perfect for an on the go meal! Remember,

think breakfast and after your workout!

Bergie’s Coffee House(Downtown Gilbert)

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Gilbert:

A Gourmet Salad Drive-Thru with a mission to make drive-thru fast food better and healthier. They feature 10 seasoned and tossed to order salads. And a healthy kids

menu that both parents and kids will love.

Salad and Go(Downtown Gilbert)

Egg white omelet with avocado and/or bacon (good fats), fresh vegetables, and a sprinkle of

feta cheese. Skip the bread and potatoes and just go with fruit on the side. Portions are

pretty big so enjoy!

The Farmhouse(Downtown Gilbert)

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Chandler:CHOP SHOP

CHIPOTLE

AHI POKE

THAI CHILI

(Dowtown Chandler)

(Chandler Fasion Square)

(Alma school and Queen Creek plus 2 more locations further east!)

(101 and Ray rd)

Protein Bowl or gluten free wrap would be an awesome choice!Chop Shop also has great juices and coffee!

Bowl with white rice or beans and lettuce w/ any fixings would be a clean choice, and no drink.

Ahi Poke bowl is mostly sashimi and vegetables... any choice there would be a clean one

Thai Chili features great bowls across the board! We would just recommend going light on the noodle and/or rice.

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MEASURE PROGRESS, ACTIVITY & RECOVERY

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" " What gets measured gets improved. – Robin Sharma

We encourage everyone to get “tested” (measurements, bodyfat test, and weight) every month. An appointment can be set with your FunkFit coach. Staying consistent with measure-ments will make you successful by keeping you on track toward your goals.

MAXIMUM 90-100% BENEFITS: HELPS FIT ATHLETES DEVELOP SPEED

VERY LIGHT 50-60% BENEFITS: HELPS WITH RECOVERY

“�e Daily Dose.”If you are a beginner, or if it has been a while since you last exercised, your Coach will work with you and educate you as to what the right amount of exercise will be for you on a weekly basis. When starting back, 3 days of exercise might be the right amount for you, with ACTIVE recovery days in between. Over the course of your �rst month, you will continue to learn what the appropriate “Daily Dose” of exercise is for you. For those of you who are already in good shape, you might not need as much recovery time in between your workouts, but remember rest and recovery is highly important to you too!

No matter what your starting condition is, all of your workouts at FunkFit will play a signi�cant role in you achieving your goals. As your body adapts to the various functional training exercises and movement patterns, we highly encourage you to come in more frequently thru out the week. Your strength and quality of movement will continue to increase while you burn o� all of the unwanted body fat. Remember, movement is the key! �e more you move, the better you will feel, and the more results you will see. If you are stuck at a desk all day be sure to get up and walk around every hour. Even the little things such as parking further away and taking the stairs instead of elevators will help you achieve your �tness goals more e�ciently.

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STRENGTH

“Strength is the foundation for development of the rest of physical qualities” Prof. Leonid Matveyev

We will coach you to master the fundamental move-ment patterns of squatting, deadlifting, pushing, pulling and carrying heavy loads. You will improve your movement capacities and fitness for daily life, work demands, and athletic pursuits. Strength training begins with mastering bodyweight movements. Next, we add load with barbells, kettlebells, sandbags, medicine balls, sleds…etc.

ENDURANCE

“What get’s measure gets improved.” – Robin Sharma

We utilize the latest technology by My Zone heart rate monitors, to enable our coaches to appropriately challenge you during every workout, and to educate and motivate you. Our weekly programs improve the efficiency of your heart and lungs to help you attain your best cardiovascular condition.

If you are a beginner, or if it has been a while since you last exercised, your Coach will work with you and educate you as to what the right amount of exercise will be for you on a weekly basis. When starting back, 3 days of exercise might be the right amount for you, with ACTIVE recovery days in between. Over the course of your �rst month, you will continue to learn what the appropriate “Daily Dose” of exercise is for you. For those of you who are already in good shape, you might not need as much recovery time in between your workouts, but remember rest and recovery is highly important to you too!

No matter what your starting condition is, all of your workouts at FunkFit will play a signi�cant role in you achieving your goals. As your body adapts to the various functional training exercises and movement patterns, we highly encourage you to come in more frequently thru out the week. Your strength and quality of movement will continue to increase while you burn o� all of the unwanted body fat. Remember, movement is the key! �e more you move, the better you will feel, and the more results you will see. If you are stuck at a desk all day be sure to get up and walk around every hour. Even the little things such as parking further away and taking the stairs instead of elevators will help you achieve your �tness goals more e�ciently.

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Recover & Regenerate

Sleep

�e single most important aspect of recovery and of you feeling at the top of your game is sleep. If you are not getting enough of it, then your body is not performing at an optimal healthy level and your energy levels are down.

If you are not getting enough sleep on a nightly basis, you will often feel drained of energy and your body will not be able to perform at its highest capacity. Other factors that may be a�ected when your sleep time is not optimal include mental fatigue, increased stress, high cortisol levels, imbalance amongst hormone levels, increased muscle fatigue and soreness, a lack of mental clarity. �is list goes on and on. Bottom line---SLEEP!!!

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NUTRITION

“Success comes from the consistent practice of simple fundamentals.” – Robin Sharma

80-90% of general physical transformation goals can be achieved by adhering to our nutritional program. Our Funk-tional Fitness Nutrition Fundamentals eBook outlines our basic protocol for achieving optimal results. Our nutrition philosophy focuses on “Traditional Foods” clean proteins, fresh fruits and vegetables, healthy fats, and reducing processed foods. We also provide a live support system for accountability and client individualization. We guarantee results with each healthy habit you instill.

MOBILITY

“First move well, then move often” – Gray Cook

Mobility is simply flexibility plus strength. Every workout at FunkFit will improve your range of motion, lenthen muscles that are tight, and strengthen muscles that are week. This isn’t just stretching or yoga although those methods will be utilized. This is full-body movemnt training that will have you feel better, moving better, and ultimately looking better!

Foam Roll

If you are not familiar with self-myofascial release (SMR), don’t worry; you will learn quickly what the foam roller and other various SMR tools are all about.

�e foam roller helps to create and maintain long, smooth muscles, by treating knotty, tender muscular areas (also called trigger points) with deep tissue massage. Your Coach will teach you how to perform di�erent foam rolling techniques that will help improve your recovery and get rid of some aches and pains.

Here are a few of them that you can perform before and after your workouts, and any other times thru out the day.

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Muscle �erapy

�ere are various forms of muscle therapy treatments out there and we encourage you to get your body worked on by profes-sionals such as a muscle therapist, an innovative and up to date chiropractor, a massage therapist, a physical therapist, and a FunkFit Coach. �ink of each of these treatments as an investment to your mind and body!

• Increased circulation • Reduced pain • Faster rehabilitation from injury • Increased lymphatic �ow • Break up of muscular scar tissue • Reduced lactic acid build up • Tissue Regeneration • Soft & Active tissue release

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FUNCTIONAL O3™ by ORIGINAL Nutritionals™

Our �sh oil lipid formulas deliver the right nutri-ents, in the right form that are highly bio-available.* Greater bio-availability means support for optimized heath, recovery... And PERFORMANCE!*

SUPPLEMENTING YOUR DIET7

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The part can never be well unless the whole is well. - Plato

Supplementation is something that we are truly passionate about. We have seen the results that people can see and feel when set on the right supplement program. All of our supplements are of the best quality with no arti�cial colorings or sweeteners. We have spent a great deal of time researching and experimenting to �nd the best and most e�ective supplements for our members.

�ere are 3 basic fundamental supplements that we recommend to everyone because of their e�ectiveness in helping you reach your health and �tness goals. All of them are available for purchase at Funktional Fitness. Be sure to discuss with your Coach or the First Impressions sta� whether or not you need additional supplements based on your personal goals.

THE 3 SUPPLEMENTS THAT ARE A MUST GOING FOREWORD!

FUNCTIONAL O3™ is PURE, CLEAN... ESSENTIAL™: • Formulated speci�cally for athletes & body composition* • Supports exercise recovery* • Enhanced EPA/DHA fatty acids • Energy packed complex lipids • Helps support your athletic dietary needs • Supports healthy heart & circulation* • Supports joint & brain health*

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PROBIOTIC FORMULA

Nutra Summa Probiotic• Improves gastrointestinal health* • Aids digestion and increases nutrient absorption*• Boosts immune health*• Assists in detoxi�cation* • Promotes healthy skin*

As many live, active cultures as 20 servings of yogurt

Microorganisms often get blamed for illness and infection. Yet certain types of bacteria that call your body home actually safeguard your health. �eir ranks dwindle, however, when harmful bacteria multiply unchecked. �at’s why many people look to probiotics — dietary or supplemental sources of good bugs. But if you think yogurt is the best source of probiotics, think again. You’d have to eat 20 servings of yogurt each day to get the 20 billion live, active bacteria in just two Nutra Summa Probiotic capsules.

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HAPPY COW(Whey Protein Isolate)

Happy Cow Whey Isolate protein yields the highest level of native, undenatured protein, and the lowest levels of lactose and cholesterol.

�is great-tasting, easy-mixing whey protein is also naturally-�avored and naturally-sweetened, and is made with the highest-quality REAL FOOD ingredients like Dutch cocoa, strawberry pieces and real vanilla.

Tip: Whey Isolate vs. Whey Concentrate?

It’s generally accepted that whey protein isolate is the highest-quality type of whey protein available. But, to cut costs, many whey protein supplements are formulated with a type of whey protein called whey protein concentrate. Be sure to double-check the label on your protein jug if you are consuming something other than the Integrated Supplements brand.

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Extra Supplements and Foods to Support Your Adrenal Glands.

A healthy whole foods diet is a diet that contains an adequate amount of protein and healthy fat (oil is liquid in room temperature while fat is solid in room temperature) and adequate fat-soluble vitamins, while omitting anything you are allergic to, such as wheat, dairy or other speci�c foods.

B-complex vitamins: A very complete B-complex with lots of vitamin B5 (pantothenic acid) may be necessary. Remember that fermented foods are rich in B vitamins.

Vitamin C and antioxidants: Vitamin C is critical to adrenal function. �e bu�ered powder form of vitamin C is often most easily tolerated as part of a drink sipped throughout the day. It is important to take bio�avonoids with vitamin C as these help recycle and sustain the antioxidant activity.

BCAA’s (Amino Acids): Individuals with weak adrenals often cannot digest meat or proteins into amino acids very well. �e adrenals thrive on amino acids. As with the vitamin C, amino acids are best taken as part of a drink sipped throughout the day. (Try our Amino Clear from NutraSumma. It is the best!)

Healthy fats: Animal fat is the best source of healthy fat but it must be organic. If dairy or meat, the animal should, if possi-ble, be grass-fed. Eggs are also healthy. Free-range hens are the best source. Omega Fish Oils are great for our health.

Unre�ned sea salt: �is helps the adrenals by raising low blood pressure and ensuring the body retains water. Plain table salt (sodium chloride) does not contain the same minerals and some people feel poorly when using it.

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Advanced Muscle and Performance TherapySpecializing in Deep Tissue Massage and Fascial Stretch therapies to assist in the relief of pain from injury, muscle tension, and to increase �exibility.

FunkFit members pay $60 per session as a special rate!

“True REST is committed to providing the highest quality �otation therapy experience to all customers. Our mission is to share the miraculous bene�ts of �oating with the world and make it approachable and accessible for all.”

THINK OF IT AS A RESET BUTTON WITH THREE LEVELS:

SALTEpsom Salts are great for your skin, hair, nails, and act as an exfoliate. They aid in joint pain, ease stress, and naturally relax the body. Magnesium (commonly missing from our diets) is absorbed through the skin, while Sulfate eliminates toxins and heavy metals, naturally detoxing the body.

WEIGHTLESS1000 pounds of salt in 180 gallons of water creates a 30% salt solution, enabling the human body to �oat e�ortlessly atop the water. This creates an anti-gravity environment. This sensation is unique and deeply relaxing, as all weight and tension can be dropped; it’s even safe to fall asleep. There are no pressure points on the body in this state, which can provide up to 100% pain relief. The spine naturally elongates and straightens, and the body undergoes the same regeneration process that transpires during sleep. Lactic acid is drained from the muscles, reducing soreness and recovery time.

MEDITATIONFinally, just taking an hour of alone time (meditation), will decrease the production of cortisone, a stress hormone, leaving us feeling refreshed and serene after the �oat. The brain enters an elusive theta brain-wave state, associated with deep sleep and dreaming. We are able to access deeper levels of creativity and higher-level problem solving due to this distraction-free environment. The water is even heated to skin temperature, nearly eliminating any sensations at all; it feels like �oating on a cloud, or in outer space. All of the bene�ts of an hour meditation are inherently seen in �otation therapy.

AMTAdvanced Muscle Therapy

Neuromuscular Release TherapistFascial Stretch Therapist (Level 3 Stretch to Win)

Trusted Referral Contacts:

Ask about FunkFit special!

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My services include:Acupuncture (including cupping therapy, guasha, moxibustion, & estim)Fascial Stretch Therapy™

I specialize in pain, sports injuries, pre & post surgery care, sports recovery and performance.

My favorite and most popular treatment is the ADVANTAGE Combo: 30 min Acu Tune Up and 60min FST™. It's great for sports recovery, stress-induced pain and insomnia, and so much more! Ask about FunkFit special!

Highly skilled, patient-centered rehabilitative care to return patients to the highest level of function possible in an e�cient and enjoyable manner. They provide evidence-based and outcome-driven rehabilitation to patients. They use extensive and e�ective manual therapy techniques including joint manipulation, functional dry needling, soft tissue mobilization, PNF techniques, Graston Tehnique, corrective exercise prescription using the selective Functional Movement Assessment, and taping strategies (Kinesiotaping, atheletic taping, McConnell Taping).

Back and Beyond ChiropracticChiropractic Care

We provide spinal correction utilizing "state of the art" chiropractic techniques. Never in the history of chiropractic have we been able to provide the level of help and expertise that now exists. These newer correction methods are even safer, more comfortable and more e�ective than ever before. As a Doctor of Chiropractic, Dr. Dean has years of training and experience in spinal adjustment.

EXTRAS

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Here are a few other tips to accelerate the learning process as you study and abide by the Nutrition Fundamentals program.

• Surround yourself with others who will encourage you to stay on track and be supportive of your healthy nutritional choices.

• Communicate with your FunkFit Coach, or any of the other Team members, any time you have any question or feedback regarding the plan. Remember, this is your lifelong health we are talking about!

• Remember to study the menu ahead of time if you know you are going out to eat.

• Journal your food entries or use technology to help keep you mindful of the foods you are consuming.

• My Fitness Pal and Lose It are great applications (apps) you can access at home, the o�ce, or on your smart phone to track your food and most importantly the ratios amongst the 3 macro-nutrients (protein, carbs, and fat). We recommend logging all of your food and drinks for at least 1-2 weeks so that you can become more educated on the foods you normally consume (calories, protein grams, fat grams, carbohydrate grams).

• Most importantly, remember this is not a diet. It is a life-long nutrition plan that you can adapt to your personal goals as well as of those of your family. �e Nutrition Fundamentals apply to both young and old. It’s all about getting healthy and staying healthy!!

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FAQ’s1. What can I expect from the program? Body composition (waistline, back & hips for women, waist, gut, and back for men) will change dramatically, depending upon your initial starting condition. Energy levels will sky rocket and often times hair, skin, and nail conditions improve as well. Weight will not be a priority unless you have major weight to lose.

2. Do I have to follow this program to see results? We strongly advise and encourage you to follow the program as closely as possible to ensure maximal and rapid results. Nutrition accounts for 80% of your body composition goals and contributes directly to your performance before, during, and after your workouts. If you do not place a high emphasis on the foods and drinks you are consuming, your results will be minimal at best. Remember, you are here to make changes and improve your overall quality of living.

3. What if my goal is not to lose weight but to gain lean body mass? Increase your portion sizes and make sure you are lifting heavier weights and constantly challenging your body during your training sessions with your Coach. If you are already lean or only have a few pounds to lose, you will continue to shed body fat, while gaining lean body mass. �e chances of women “bulking up” are also very minimal because there aren’t any processed grains in this food plan.

4. I am so full and not hungry for my next meal, what do I do? �e goal is to always feel content; never stu�ed and never starving. �e ample amounts of high-quality proteins and fats will keep you satiated thru out the day. Be cautious of going more than 4-5 hours without eating because that can be a recipe for disaster. Often, these are the times when your body will crave sugars and junk foods. Always plan what you are eating and when you are eating! If it has been 4-5 hours and you aren’t feeling too hungry, try something small such as vegetables or a piece of fruit to stimulate your energy levels and kick your metabolism into high gear.

5. Why are we limiting grains? While nutritionists recommend eating whole grains rather than re�ned �ours and polished rice, this advice as interpreted in modern cookbooks in the form of quick-rise breads, granolas and other immediate recipes, is misleading. Our ancestors and virtually all pre-industrialized people soaked or fermented their grains before making them into porridge, breads, cakes and casseroles. A diet high in unfermented whole grains puts enormous strain on the whole digestive mechanism, and may lead to serious mineral de�ciencies and illnesses such as allergies, celiac disease, mental illness, chronic indigestion, and bone loss. Bottom line, vegetables, fruits, and meats pack 5-10 times more nutrients than grains do. For further readings on this topic, please refer to some of the references listed at the beginning of this book.

6. What if I am vegetarian? �e same ideas will apply to your eating regimen (Traditional Foods) with of course the exemption of meats that you normally stay away from. �e idea is to not consume the man made foods that are causing many of our health problems today. If you are a vegetarian, we recommend that you research the way that people ate 500-1000 years ago in cultures were vegetarianism started. Just make sure you get enough healthy fats as your main energy sources and stay away from the pastas!

7. Can I gain all the weight back and more if I stop eating “this way?” If you return to your old eating habits that contributed to your unhealthy condition, then yes, you can gain all of the weight back and most likely more. Poor nutrition is the primary reason for the majority of today’s health concerns. Bad foods, and especially bad carbohydrates (processed, high sugar content, tons of preservatives and additives) can act very much like a drug that your body might crave, even if it knows it is not good for it. You might feel mentally good after consuming junk food products, but within a short amount of time, your mind and body will begin showing the negative side-e�ects (bloating, gasses, indigestion, lethargy, mood swings) that so many of these foods have.

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CONCLUSION

OUR PROMISE

We understand that this might be a huge battle and change for you. Let us help you and please use us a resource. We are here to help you succeed in any way that we can. Our passion is to help you obtain optimal health and �tness levels. �ank you for helping us fuel our �re!

We are committed to helping you in any situation.

Please don’t look at this program and say, “I don’t think I can do something like this where I stand today. I just don’t want to fail once again.” We are willing to meet you where you are and show you the road to a successful healthy life, while taking as small of steps as necessary. �e Pareto Principle (also known as the 80–20 rule, the law of the vital few, and the principle of factor sparsity) states that for many events roughly 80% of the e�ects come from 20% of the causes.If you feel that all of this at once is too much for you, apply 1% of the program daily, but continue to apply that 1% every day consistently and purposefully. Over the course of 21 days you will dramatically increase your progress (by at least 21%!!) and your RESULTS will be daily proof.

Whether you follow it all at once, or 1% at a time, stay committed to your goals and consistent with your daily practices and you will be VICTORIOUS in the end.

Please email us with any questions regarding �e Nutrition Fundamentals plan at contact@funk�t.com!

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@FunkFitChandler @FunkFitGilbertFunkFit

#FunkFitNation

Strive to be 1% better everyday!

FunkFit Chandler 480.855.0204

1655 W. Chandler Blvd. ste 1Chandler, AZ 85224

FunkFit Gilbert 480.503.2307

213 N. Gilbert Rd.Gilbert, AZ 85234