TRANSFORM – WEEK 2

Today you will update your stats for the week

You will review and update your game plans

Today we will discuss nutritional principles and begin understanding a meal plan

You will be introduced to your occurring world and it’s impact on your performance

Meet with your team and game huddle

SCOREBOARD

Winning Score Team Name/Members24 1 2 3 4 5 6 7 8 9 10 1124 223.8

370.0

240.0

200.0

186.2

202.0

Weekly Totals 1422.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Weekly Change 1422.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Weekly Goal

Performane Rating

TRANSFORMSCORE SHEET

Louis Holzberg

Howard Shenkman

Danielle Whiting

Elaine Sevush

Lauren Polo

Christine Mendoza

JCC

Gerry Menos

WEEK

THE BASICS

There are about 3500 calories in one pound (.45 kilograms) of fat.

A calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit).

Fun fact: a gallon (about 4 liters) of gasoline contains about 31,000,000 calories.

FOOD IS FUEL AND YOUR BODY IS A MACHINE

The number of calories in a food is a measure of how much potential energy that food possesses.

HOW MUCH GAS DO YOU NEED?

HARRIS BENEDICT EQUATION

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

EXERCISE LEVELS

EXERCISE FACTOR CATEGORY EXPLANATION

1.2 Sedentary Little or no exercise

1.375 Lightly Active Light exercise(1 to 3 days/week)

1.55 Moderately Active Moderate exercise(3 to 5 days/week)

1.7 Very Active Hard exercise(6 to 7 days/week)

1.9 Extremely Active Hard daily exercise and/or a physical job

THERMIC EFFECT OF FOOD

This is the amount of energy your body uses to digest the food you eat -- it takes energy to break food down to its basic elements in order to be used by the body. To calculate the number of calories you expend in this process, multiply the total number of calories you eat in a day by 0.10, or 10 percent.

WHAT IS YOUR GOAL?

For weight loss, subtract 500 calories per day from your number in step 2

For weight maintenance, do nothing, just use the number from step 2

EXAMPLE

This example is a 40-year-old woman who is 5’5”, 150 pounds, doing the RUSH Bootcamp workouts 5 days per week, and who would like to lose weight.

Step 1

Plug in her age, weight and height to the equation:655 + (4.35 x 150 lbs.) + (4.7 x 65 inches) – (4.7 x 40 years)

655 + (652.5) + (305.5) – (188) = 1,425

EXAMPLE (CONTINUED)

Step 2

So 1,425 calories is her basal energy expenditure, that is, her calorie needs for weight maintenance if she were inactive.

Multiply 1,425 by 1.7 for a “Very Active” activity factor and you get approximately 2,400 calories per day.

EXAMPLE (CONTINUED)

STEP 3

She consumes an average of 2300 calories a day. So the thermic effect allows her to burn an extra 230 calories a day from the food she eats.

You can add calories for thermic effect to the number from step 2 and we come to find that she burns a total of 2630 calories a day with diet.

STEP 4

The number from step 2 is 2,400 calories. However, since this woman would like to lose weight, deduct 500 calories per day from her calorie needs. So, 2400 calories MINUS 500 calories EQUALS 1,900 calories per day.

MEAL PLANNING 101

Choose 2-4 meals that you can easily prepare and that you can find enjoyable.

Your breakfast should make up 20-25% of your daily caloric intake

Plot each meal on the 7 day meal planner sheet and put this on your refrigerator or somewhere else visible

Write down the ingredients you’ll need on your grocery list and take it with you when you go shopping

PERFORMANCE LAWS

Law of the Occurring World:How a situation occurs for a person goes hand and hand with action.

When occurrences shift actions do as well.

PERSONAL TRAINING 2

For one week keep an accurate record of the amount of food and calories you consume per day. Note the time and location of each meal.

Begin to notice how your occurring world is impacting the choices you make and your performance in your game. Make a note what you notice in your notebook.

Be in communication with your team: Share with people on your team the results you produced whether it occurs to you as good or badOptional: Have a team workout

Next Session Monday 11/28/11

TEAM SCORES & PERFORMANCE NUTRITION BASICS & INTRO TO

EFFECTIVE EATING OCCURRING WORLD AND THE

IMPACT ON YOUR PERFORMANCE THE EMOTIONAL EXPERIENTIAL

MEMORY