Recently find out you have high cholesterol, hypertension, heart disease or at risk for developing it? You want to make lifestyle changes to improve your vascular health. Cardiovascular disease is a vessel disease. Factors that contribute to worsening disease are: 1. Dyslipidemia- high LDL (bad cholesterol), low HDL (good cholesterol) and high triglycerides. 2. Inflammation due to smoking, stress, high glucose, excess body fat or high blood pressure. 3. Genetics- genes determine how we make cholesterol and metabolize meds.
A cardioprotective lifestyle includes regular exercise, at least 150 minutes a week along with stress management and a healthy diet. A cardioprotective diet replaces animal fats with vegetable fats like olive oil, nuts, avocados. Include lean proteins like fish, poultry and seafood. Eat fatty fish twice a week or other Omega 3 Fatty acids like flaxseed. Choose many fruits and vegetables of all colors to get a strong array of phytochemicals. Avoid high fat animal meats, refined sugars, and highly processed foods.
This plan includes 4 weeks of meals using a variety of healthy foods to maximize the protective qualities of food. Defer any questions regarding this plan to Debbie Madden at debbie@nutritionsp.com

Recently find out you have high cholesterol, hypertension, heart disease or at risk for developing it? You want to make lifestyle changes to improve your vascular health. Cardiovascular disease is a vessel disease. Factors that contribute to worsening disease are: 1. Dyslipidemia- high LDL (bad cholesterol), low HDL (good cholesterol) and high triglycerides. 2. Inflammation due to smoking, stress, high glucose, excess body fat or high blood pressure. 3. Genetics- genes determine how we make cholesterol and metabolize meds.
A cardioprotective lifestyle includes regular exercise, at least 150 minutes a week along with stress management and a healthy diet. A cardioprotective diet replaces animal fats with vegetable fats like olive oil, nuts, avocados. Include lean proteins like fish, poultry and seafood. Eat fatty fish twice a week or other Omega 3 Fatty acids like flaxseed. Choose many fruits and vegetables of all colors to get a strong array of phytochemicals. Avoid high fat animal meats, refined sugars, and highly processed foods.
This plan includes 4 weeks of meals using a variety of healthy foods to maximize the protective qualities of food. Defer any questions regarding this plan to Debbie Madden at debbie@nutritionsp.com

Piano nutrizionale bilanciato secondo i rapporto di una dieta a zona. Alimentandosi in questo modo i vantaggi sono enormi non solo per uno sportivo, il riequilibrio del rapporto massa magra/ massa grassa è facilitato, la sensazione di fatica generale diminuita e il rischio di malattie legate a squilibri alimentari diventa assente.
Molti vantaggi quindi, cosa aspetti a cambiare vita?

Welcome to a nutrition plan designed for Masters. As we age, we have to be more concerned with quality and quantity of our foods. This is a healthy well balanced plan designed to promote weight loss in most women. Men may prefer the 2000 calorie plan. Trying to make a new PR or get back to your youthful times but struggling to lose some unwanted pounds? Dealing with injuries that excess weight is causing? You're not alone. This plan will help you achieve your weight goals without sacrificing training or recovery.

Start with a 1500 calorie base plan. If you have a 3 hr ride planned and you burn 600 calories/hour, you'll add 1800 calories before, during and after the ride. If you plan a 30 minute tempo run and burn 500 calories/hour, you'll add 250 calories to the base. If you miss a workout, you don't add any to your base.

The plan contains lean meats, fish, chicken, fruits, vegetables, whole grains, healthy fats with an occassional treat.

Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. If you have any questions regarding this plan, please email me debbie@nutritionsp.com

Welcome to a nutrition plan designed for Masters. As we age, we have to be more concerned with quality and quantity of our foods. This is a healthy well balanced plan designed to promote weight loss in most men and maintenance for most women. Trying to make a new PR or get back to your youthful times but struggling to lose some unwanted pounds? You're not alone. This plan will help you achieve your weight goals without sacrificing training or recovery.

Start with a 2000 calorie base plan. If you have a 3 hr ride planned and you burn 600 calories/hour, you'll add 1800 calories before, during and after the ride. If you plan a 30 minute tempo run and burn 500 calories/hour, you'll add 250 calories to the base. If you miss a workout, you don't add any to your base.

The plan contains lean meats, fish, chicken, fruits, vegetables, whole grains, healthy fats with an occassional treat.

Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. If you have any questions regarding this plan, please email me debbie@nutritionsp.com

Having trouble getting through workouts or getting motivated to get into tight bike shorts? Feeling bloated, crampy or gassy? Designing your training route around emergency rest stops? Not only is it annoying and embarrashing but it's hampering your training efforts. You're not alone. Over 20% of Americans have IBS or other functional gut disorder. Research is discovering this is often due to the decreased ability to digest short chain carbs like lactose and fructose. These undigested carbs stay in the gut and the natural bacteria ferment them. A Low FODMAP diet has shown to decrease symptoms in 75% of people. This stands for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. A low FODMAP diet reduces the intakes of lactose (milk and yogurt), fructose (highest in certain fruits, honey, HFCS), fructans (wheat, certain veggies, and added fibers-inulin), and polyols (sugar alcohols). Also watch for sports drinks with fructose.
So improve your quality of life, productivity and physical well being. Give this a try for one month. although you should see an improvement right away. The plan contains meals for 4 weeks. Load to your calendar for daily emails. Each day is about 3500 calories with a well balance of carbs, protein and healthy fats.
Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. For questions or more information, please email debbie@nutritionsp.com.

Having trouble getting through workouts or getting motivated to get into tight bike shorts? Feeling bloated, crampy or gassy? Designing your training route around emergency rest stops? Not only is it annoying and embarrashing but it's hampering your training efforts. You're not alone. Over 20% of Americans have IBS or other functional gut disorder. Research is discovering this is often due to the decreased ability to digest short chain carbs like lactose and fructose. These undigested carbs stay in the gut and the natural bacteria ferment them. A Low FODMAP diet has shown to decrease symptoms in 75% of people. This stands for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. A low FODMAP diet reduces the intakes of lactose (milk and yogurt), fructose (highest in certain fruits, honey, HFCS), fructans (wheat, certain veggies, and added fibers-inulin), and polyols (sugar alcohols). Also watch for sports drinks with fructose.
So improve your quality of life, productivity and physical well being. Give this a try for one month. although you should see an improvement right away. The plan contains meals for 4 weeks. Load to your calendar for daily emails. Each day is about 1500 calories with a well balance of carbs, protein and healthy fats.
Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. For questions or more information, please email debbie@nutritionsp.com.

Having trouble getting through workouts or getting motivated to get into tight bike shorts? Feeling bloated, crampy or gassy? Designing your training route around emergency rest stops? Not only is it annoying and embarrashing but it's hampering your training efforts. You're not alone. Over 20% of Americans have IBS or other functional gut disorder. Research is discovering this is often due to the decreased ability to digest short chain carbs like lactose and fructose. These undigested carbs stay in the gut and the natural bacteria ferment them. A Low FODMAP diet has shown to decrease symptoms in 75% of people. This stands for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. A low FODMAP diet reduces the intakes of lactose (milk and yogurt), fructose (highest in certain fruits, honey, HFCS), fructans (wheat, certain veggies, and added fibers-inulin), and polyols (sugar alcohols). Also watch for sports drinks with fructose.
So improve your quality of life, productivity and physical well being. Give this a try for one month. although you should see an improvement right away. The plan contains meals for 4 weeks. Load to your calendar for daily emails. Each day is about 2000 calories with a well balance of carbs, protein and healthy fats.
Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. For questions or more information, please email debbie@nutritionsp.com.

Whether you have Type 1, Type 2 or prediabetes, adherence to a diet is important for glucose, lipid and blood pressure control. Current guidelines recommend resistance training at least 2 x week and aerobic training at least 3 x week for a total of 150 minutes/week of moderate intensity activity. As an athlete (weekend warrior or pro), nutrient timing, quality and quantity are important. Other factors are at play as well- intensity of exercise. During exercise, muscle cells increase the uptake of glucose without increasing liver production of glucose resulting in a drop in blood glucose. However, during high intensity exercise, catecholelamines cause and increase in blood glucose that can last an hour or two. It's important to provide glucose for workouts at a rate of 15-30 grams per hour. You'll need to monitor your glucose to see what is best for you.
Carbs are the main source of glucose. The key is to match the carbs with your insulin (endogenous or exogenous sources). This plan includes 4 weeks of menus for an athlete. The meals contain approximately 45 grams and snacks 15-30 grams for a total of 1500 calories. This should support weight loss for an active female or a beginner male. Meals are balanced in carbs, protein and fat with an emphasis on healthy high fiber foods. Meals contain low glycemic index foods and workout snacks are higher GI foods to readily provide nutrients for the workout and recovery.
Diabetes meal planning for exercise can be complex depending on the meds you take for diabetes. For additional assistance contact Debbie Madden, Certified Diabetes Educator, at debbie@nutritionsp.com. Debbie specializes in insulin therapy.

Whether you have Type 1, Type 2 or prediabetes, adherence to a diet is important for glucose, lipid and blood pressure control. Current guidelines recommend resistance training at least 2 x week and aerobic training at least 3 x week for a total of 150 minutes/week of moderate intensity activity. As an athlete (weekend warrior or pro), nutrient timing, quality and quantity are important. Other factors are at play as well- intensity of exercise. During exercise, muscle cells increase the uptake of glucose without increasing liver production of glucose resulting in a drop in blood glucose. However, during high intensity exercise, catecholelamines cause and increase in blood glucose that can last an hour or two. It's important to provide glucose for workouts at a rate of 15-30 grams per hour. You'll need to monitor your glucose to see what is best for you.
Carbs are the main source of glucose. The key is to match the carbs with your insulin (endogenous or exogenous sources). This plan includes 4 weeks of menus for an athlete. The meals contain approximately 60 grams and snacks 30 grams for a total of 2000 calories. This should support weight loss for an active female or a beginner male. Meals are balanced in carbs, protein and fat with an emphasis on healthy high fiber foods. Meals contain low glycemic index foods and workout snacks are higher GI foods to readily provide nutrients for the workout and recovery.
Diabetes meal planning for exercise can be complex depending on the meds you take for diabetes. For additional assistance contact Debbie Madden, Certified Diabetes Educator, at debbie@nutritionsp.com. Debbie specializes in insulin therapy.

Are your athletes asking for professionally planned meals? Get them started on the right track. Healthy eating for sport has 4 basic tenants- healthy food choices, variety, portion control and nutrient timing.
Each calorie level contains two weeks of healthy varied meals all planned by Debbie Madden, MS, RD, LD, CSSD, CDE- Registered Dietitian, Board Certified Sports Dietitian and Certified Diabetes Educator.
Start them with a variety of meals and show them how to save into their library. They will start adding their favorites to increase the variety.
Use the different calorie levels throughout the season. Off season is the best time to focus on weight or fat loss. Slowly start adding back calories in the preseason. Make sure your athletes are back to their maintenance level during the competitive phase.
Your athlete is injured or not exercising? Show them how to taper down their eating in a healthy way.
Follow the file to the correct calorie level.
Print out each week. Print out or email the weekly grocery list. Send meal reminders to athletes. All through the use of Training Peaks.

Are your athletes asking for professionally planned meals? Get them started on the right track. Healthy eating for sport has 4 basic tenants- healthy food choices, variety, portion control and nutrient timing.
Each calorie level contains two weeks of healthy varied meals all planned by Debbie Madden, MS, RD, LD, CSSD, CDE- Registered Dietitian, Board Certified Sports Dietitian and Certified Diabetes Educator.
Start them with a variety of meals and show them how to save into their library. They will start adding their favorites to increase the variety.
Use the different calorie levels throughout the season. Off season is the best time to focus on weight or fat loss. Slowly start adding back calories in the preseason. Make sure your athletes are back to their maintenance level during the competitive phase.
Your athlete is injured or not exercising? Show them how to taper down their eating in a healthy way.
Follow the file to the correct calorie level. Print out each week. Print out or email the weekly grocery list. Send meal reminders to athletes. All through the use of Training Peaks.

Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for competitive age – group triathletes with limited time available, but looking to improve their 70.3 Distance race performance at the Calgary70.3 race, or move up from competitive Standard Distance racing. This plan draws on Steve’s 21+ years experience of coaching and racing all triathlon distances

This plan covers the final 12 week specific preparation phase of training. Training plan volume is between 8 and 13.5 hours per week.

As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training.

Please visit us on the web at www.steve.lumley.com or email Steve at: tricoach.lum@gmail.com

“You are an Ironman!” When you cross the finish line and hear those words, you’ve accomplished something very special.

Especially designed for age group triathletes with full time jobs and other commitments, the single goal of this 10-week training plan is to set you up for YOUR IRONMAN 70.3 Calgary SUCCESS on July 28, 2013.

Hand-crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, dozens of Half and Full Ironman distance finishes (5 overall wins, 8:51 PR at Ironman distance) and his success coaching hundreds of triathletes.

Starting 10 weeks before your target race, this plan contains one base periods and one build period (14 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 750 meters or yards continuously
• Bike: 2.5 hours continuously
• Run: 80 min continuously

Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

“You are an Ironman!” When you cross the finish line and hear those words, you’ve accomplished something very special.

Especially designed for age group triathletes with full time jobs and other commitments, the single goal of this 14-week training plan is to set you up for YOUR IRONMAN 70.3 Calgary SUCCESS on July 28, 2013.

Hand-crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, dozens of Half and Full Ironman distance finishes (5 overall wins, 8:51 PR at Ironman distance) and his success coaching hundreds of triathletes.

Starting 14 weeks before your target race, this plan contains three base periods and one build period (14 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 500 meters or yards continuously
• Bike: 1.5 hours continuously
• Run: 60 min continuously

Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

“You are an Ironman!” When you cross the finish line and hear those words, you’ve accomplished something very special.

Especially designed for age group triathletes with full time jobs and other commitments, the single goal of this 18-week training plan is to set you up for YOUR IRONMAN 70.3 Calgary SUCCESS on July 28, 2013.

Hand-crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, dozens of Half and Full Ironman distance finishes (5 overall wins, 8:51 PR at Ironman distance) and his success coaching hundreds of triathletes.

Starting 18 weeks before your target race, this plan contains three base periods and one build period (14 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 500 meters or yards continuously
• Bike: 1.5 hours continuously
• Run: 60 min continuously

Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

“You are an Ironman!” When you cross the finish line and hear those words, you’ve accomplished something very special.

Especially designed for age group triathletes with full time jobs and other commitments, the single goal of this 24-week training plan is to set you up for YOUR IRONMAN 70.3 Calgary SUCCESS on July 28, 2013.

Hand-crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, dozens of Half and Full Ironman distance finishes (5 overall wins, 8:51 PR at Ironman distance) and his success coaching hundreds of triathletes.

Starting 24 weeks before your target race, this plan begins with a 6-week prep period (5-7 hrs) then progresses through three base periods and one build period (14 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 500 meters or yards continuously
• Bike: 1.5 hours continuously
• Run: 45 min continuously

Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

This is a training plan that will provide you with a solid foundation for a great racing experience. This is a very specific training plan for the 20 weeks leading up to and including your race. Additionally you will find an extra week of recovery workouts for the week after your race.

This plan is perfect for the 1st time Half Ironman (70.3) competitor. This is also ideal for those who want to train by feel as heart rate and power tools are not utilized. This is very practical for those who have real lives - 1 day per week is always scheduled as an off day from training.

Welcome to the OLY Triathlon 8-week higher calorie meal plan by TeamKattouf. This plan will keep you well fed and well fueld for premium performance and recovery. This plan keeps your meals well balanced with carbohydrates, protein, fat coming from breads, pastas, meat, fish, eggs, nuts, fruit, vegetables, etc. Aside from your 'everyday' nutrition, this plan also contains pre/in/post training fuel. This plan averages approximately 2200 calories per day. Good luck!

Welcome to the OLY Triathlon 8-week lower calorie meal plan by TeamKattouf. This plan will keep you well fed and well fueld for premium performance and recovery. This plan keeps your meals well balanced with carbohydrates, protein, fat coming from breads, pastas, meat, fish, eggs, nuts, fruit, vegetables, etc. Aside from your 'everyday' nutrition, this plan also contains pre/in/post training fuel. This plan averages approximately 1750 calories per day. Good luck!

This training program is designed for the specific needs of car racing pilots.

A well developped muscular strength, flexibility and aerobic endurance is a prerequisit for optimal performance during car racing (GT racing, rally, carting, etc).

This program has proven being succesful in one of Belgian's most talented FIA GT pilot, Mr Bert Longin (see www.bertlongin.com).

For best results, combine this plan with a healthy diet and a well balanced daily schedule.


Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.

A 1,600 KCal per day plan, based on Paleolithic Eating Principles.
This plan is for you if you want to lose weight get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 1,600 Kcal per day of balanced, delicious, HEALTHY meals!
-Five 320 KCAL meals, including breakfast, lunch, dinner & snacks.
-Tonight's dinner= tomorrow's lunch (save prep time!)
-Easy to follow preparation suggestions.
-All meals are balanced with regard to macro nutrient ratios (Fat/Pro/Cho).
-All meals are composed of WHOLE FOODS. Nothing processed.

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information: www.nellstephenson.com

An 1,800 Kcal per day plan, based on Paleolithic Eating Principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 1,800 KCAL per day of balanced, delicious, HEALTHY meals.
-Five 350-kcal meals per day, including breakfast, lunch, dinner & snacks.
-Tonight's dinner= tomorrow's lunch (save prep time!).
-Easy to follow preparation suggestions.
-All meals are balance with regard to macronutrient ratios (Fat/Pro Cho).
-All meals are composed of WHOLE FOODS. Nothing processed.

For more information: www.nellstephenson.com

A 2,000 Kcal per day plan, based on Paleolithic eating principles. This plan is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a new lifestyle of eating!

Key features include:

-Five 400-calorie meals per day, including breakfast, lunch, dinner and two snacks
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios (Fat/Pro/Cho)
-All meals are composed of WHOLE FOODS. Nothing processed.

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information: www.nellstephenson.com

A 2,200 Kcal Per Day Plan, based on Paleolithic Eating principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 2,200 Kcal per day of balanced, delicious, HEALTHY meals.
-Five, 440 calories meals per day (on average), inluding breakfast, lunch, dinner & two snacks.
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow recipes
-All meals are balanced with regard to macronutrient ratios (Fat/Cho/Pro)
-All meals are composed of WHOLE FOOD (nothing processed)

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information:
www.nellstephenson.com

A 2,400 Kcal Per Day Plan, based on Paleolithic Eating principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 2,400 Kcal per day of balanced, delicious, HEALTHY meals.
-Five, 480 calories meals per day (on average), inluding breakfast, lunch, dinner & two snacks.
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow reccipes
-All meals are balanced with regard to macronutrient ratios (Fat/Cho/Pro)
-All meals are composed of WHOLE FOOD (nothing processed)

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information:
www.nellstephenson.com

This half marathon training program is for a beginner runner who has been running 3-4 times per week (~30 minutes per run) the past few weeks. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours. Each week of this program includes running, cross training, and rest days.

This half marathon training program is for runners who have been running 3-4 times per week (~30-40 minutes per run) the past few months. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours and 20 minutes. Each week of this program includes running, cross training, and rest days.

This half marathon training program is for runners who have been running 3-4 times per week (~3-4 miles each) the past few months. This training program prescribes your run workouts by mileage (rather than time). Your peak long run will top out at 14 miles. Each week of this program includes running, cross training, and rest days.

This meal plan is designed for the individual that is goal-setting to eat gluten free. Be sure to carefully read labels on all foods you consume in order to ensure traces of gluten and/or wheat are not present; as you do not want to exacerbate your condition. Also, be sure to check with your physician as to which foods are contraindicated based on your gluten intolerance. This meal plan averages 1,402.5 calories per week. Be sure to adjust calories as needed based on your goals, nutritional needs, amount of training, etc. This plan contains foods such as nuts, fruits, cheese, fish, lean beef, lean pork, chicken, gluten free pasta, gluten free cereal, gluten free pasta, gluten free bread, spelt bread, vegetables, spinach, etc. Be sure to check all foods you consume to ensure they are wheat and gluten free. Feel free to call or email with questions to see if this plan is right for your needs and goals, rick@rickkattouf.com, 864-382-8486. Enjoy eating gluten free!

This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). This plan contains a higher amount of calories as compared to the other pesce-vegetarian plan. This plan averages 1964 calories per day. As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.