Fitness Orientation1.Introduction2.Body Fat %3.Physical Assessments4.5 rules

Introduction•Work smarter not harder•Only way to get great results is to know what your doing•Perfect your diet in return becomes faster, easier process•Result driven workouts•Not paying for failure•$69.00 certifications•Hard work pays off•Am I putting miles on my body or tuning it up

Body fat %•Weight loss Vs Fat loss•Lean tissue mass •Total Fat

AGE Excellent Good Fair Poor19 - 24 10.8% 14.9% 19.0% 23.3%25 - 29 12.8% 16.5% 20.3% 24.4%30 - 34 14.5% 18.0% 21.5% 25.2%35 – 39 16.1% 19.4% 22.6% 26.1%40 – 44 17.5% 20.5% 23.6% 26.9%45 – 49 18.6% 21.5% 24.5% 27.6%50 - 54 19.8% 22.7% 25.6% 28.7%55 - 59 20.2% 23.2% 26.2% 29.3%

60 + 20.3% 23.5% 26.7% 29.8%

AGE Excellent Good Fair Poor19 - 24 18.9% 22.1% 25.0% 29.6%25 - 29 18.9% 22.0% 25.4% 29.8%30 - 34 19.7% 22.7% 26.4% 30.5%35 – 39 21.0% 24.0% 27.7% 31.5%40 – 44 22.6% 25.6% 29.3% 32.8%45 – 49 24.3% 27.3% 30.9% 34.1%50 - 54 26.6% 29.7% 33.1% 36.2%55 - 59 27.4% 30.7% 34.0% 37.3%

60 + 27.6% 31.0% 34.4% 38.0%

Male

Female

Body Fat % Chart

Physical Assessments•Static postural alignment

•Dynamic postural assessment

•Lower abdominal strength assessment

•Core strength assessment

5 rules to diet by

1.Calories2.Meals per Day3.Metabolic typing4.Proper times to eat5.Healthy lifestyle

Rule 1 Calories & BMR

•We have advanced our technology but our bodies are still primitive

FemaleWeight 145lbsHeight 5’7’’Age 50Body fat 30%Lean Tissue Mass 101.5lbsFat Mass 43.5lbs

•It takes 4086 calories to lose a pound of fat & 1816 calories to lose a pound of muscle.

•The individual above has a total of 362,065 calories in her body.

•If her diet was negative 500 calories a day it would take her 724 day lose her total body weight.

Case AMale 6’0’’200lbs20% body fatAge 45Weight Trains 2x a weekEats -300 per day below BMR

Case BMale 6’0’’200lbs20% body fatAge 45Weight Trains 5x per weekEats -900 perday below BMR

Case Study

•Who will lose more body fat case A or case B ?

•Why ?

•What if they both were -300 calories below BMR ?

Case Study

-500

-300

-/+

+300

+500

MISC

Need a Cheat day every 7 to 10 days

Rule 2Meals Per day

Rule 1a•A sumo wrestler eats 1 meal per day

•Females need a meal every 3hrs or 5 meals per day

•Males need a meal every 2.5hrs or 6 meals per day

•All meals do not need to be equal but the smaller the meal the less likely any will be stored.

•You can burn up to 10% more calories a day by increasing amount of meals.

Rule 3Metabolic Typing & Energy relationship

Rule 4Times of day you eat

Person A•Consumes right amount of calories•Eats 6 meals per day•Eats long lasting energy•Balance calories earlier in the day•Eats snack before bed •Eats healthy food choices

Person B•Consumes too little calories•Eats 4 meals per day•Eats long lasting energy•Balance calories earlier in the day•Stops eating 3 hours before bed•Eats healthy food choices

Person C•Consumes too many calories•Eats 4 meals per day•Eats short term energy•Balance calories late in the day•Eats before bed •Eats junk food

•Person A is doing everything rightand will get the best results

•Person B is missing a meal and is shorton calories because of a faulty belief that eating before bed is bad and won’t get their desired results

•Person C is doing everything wrong and will gain weight

Rule 5 Eating your way to

a healthier lifestyle

•5,000 to 10,000 secondary nutrients

•Phenolic compounds a class of antioxidants

•10x more effective than C & E

Eating Organic

•Estrogenic Pesticides

•Nerve toxin

•How does nature eliminate these?

•How does you body eliminate these?

Two Common Pesticides

Incomplete Labels

•Generally Regarded as Safe

•GRAS Additives not listed

•2,800 food additives

•3,000 chemical additives

•Chemicals from ground to mouth 15,000!

•Genetically Modified Organism(GMO)

•No mandatory labeling

•Soy is commonly GM

•I’m not your lab rat!

Genetically Altered

•150,000 million x a standard chest X-ray

•The source Co-60 or Cs-137 spent nuclear fuel

•Major micronutrient deficiency A,C,E,B complex

Irradiated Foods

•Beef•Pork•Lamb•Poultry•Fruits•Vegetables•Wheat/wheat flour•Eggs•Herbs And Spices•Dried vegetable seasoning

Foods Allowed for Irradiation in US

Health Food Marketing

•Health foods can make you fat

•Don’t believe their marketing either

Calories 300Total fat 16gSaturated fat 3gTotal carbohydrates 36Sugars 25gProtein 9g

Calories 300Total fat 16gSaturated fat 3gTotal carbohydrates 36Sugars 25gProtein 9g

Food Group A Food Group B

Calories 300Total fat 16gSaturated fat 3gTotal carbohydrates 36Sugars 25gProtein 9g

Dunkin Doughnuts cinnamon cake doughnut

Calories 110Fat 0gTotal carbohydrates 29gSugar 22Protein 1g

Calories 190Total fat 16gSaturated 3gTrans fat 0gTotal Carbohydrates 7gSugars 3gProtein 8gCalories 300

Total fat 16gSaturated fat 3gTotal carbohydrates 36Sugars 25gProtein 9g

Calories 300Calories from fat 48%Total fat 16gSaturated fat 3gTotal carbohydrates 36Sugars 25gProtein 9gFiber 5.5

Calories 300Calories from fat 48%Total fat 16gSaturated fat 3gTotal carbohydrates 36Sugars 25gProtein 9gFiber 1

Case study AFemaleAge 50Weight 15030% body fat•Works out 3x per week•Eats -300 calories •5 meals per day •Never skips a meal•Eats correctly for metabolic type•Proper percentages•Eats large breakfast, small dinner•Healthy snack before bed•Eats mostly organic unprocessed foods•Avoids pitfalls of healthy food marketing

Case study BFemaleAge 50Weight 15030% body fat•Works out 5x per week•Eats -900 calories •3 meals per day • skips meals•Eats wrong for metabolic type•High carb, low fat and protein•Eats no breakfast, large dinner•Stops eating 3 hours before•Eats mostly processed foods•Believes healthy food marketing

•Who will get better results?

•Why?

Case Study

Money back GuaranteeWe believe so strongly at Commander Fitness that our programs and advanced techniques will work for you, that if you don’t get the desired result in the timeline agreed upon we’ll give you back your money. Do you know of any supplement company willing to do that or how about that latest greatest home exercise equipment or that new diet that seems to be all the rage. 

Fast Track 4 x a week @ $ 90 a session This package is for the individual who wants immediate results. This package will have you training 4x a week. If you have the time and dedication for this package you will be on the fast track to success. Only for the most dedicated of individuals!

Overhaul

3 x a week @ $ 90 a session This package is designed to get you in shape. Upon completion of this package you should feel better about yourself , your body, your fitness level and what you’ve accomplished. This package will leave you feeling like you’ve just had an overhaul.

Tune Up

2 x a week @ $ 90 a sessionThis package is for the individual who is looking to supplement an existing program or only needs to make the most modest of changes to their lifestyle. If you only need a little push to get you to the top or your just looking for a little tune-up this is the package for you.

Non-reoccurring single session rate : $120 

Fitness Packages