H E A LT H Y

LIFESTYLE &

NUTRITION GUIDE

BY JOHNNY URRA & VICKY JUSTIZ

#JUSTIZFIT

The Authors
Hi there! I’m Vicky. I’m mostly known for being a
Youtuber - I started out making videos showing
girls how to achieve their dream bodies from home.
Now, I make videos about all types of things, from
fashion, to beauty, to travel ,and more. It’s my goal
to show girls that leading a healthy lifestyle means
feeling good about every aspect of their life - and
that includes having a healthy relationship with
food. I’ve always been a firm believer in BALANCE,
and you’ll see more of that as you go through the
program. I eat healthy and take care of myself,
but I also treat myself - often! Being healthy isn’t
just about your body and your physical being, but
about your mental state and your happiness. I’m
hoping that through this guide I can help you find
the balance you need to kick ass and feel good
about it every step of the way. I can’t wait to see
your results!
Follow me on Instagram, @VickyJustiz and follow
the fitness community @vickyjustizfitness! There I
will be posting everything health and fitness related,
before and after photos, and featuring the beautiful
members of this community (like YOU). Use the
hashtag #JustizFit for a chance to be featured!
#JUSTIZFIT
WHO ARE WE?
Hello! I’m Johnny, a content creator and full-time
Instagram husband. I took an interest in my body
and health from a young age - I started working
out and being mindful of what I ate at the age of
14. I didn’t do it because I wanted to reach some
crazy standard, or to attain a specific body type, but
because I wanted to feel good and use my body
to it’s full potential. I wanted to be a doctor (I got
my bachelors in chemistry - I’m crazy, I know) - but
after meeting Vicky and seeing how much potential
there was in Youtube and Social Media, I decided to
use my skills to help people in other ways. I got my
Level 1 Precision Nutrition Certification, and what
I learned in the course (along with all my years in
university as a pre-med) supported everything I
believed in before: that to lead a healthy lifestyle,
you don’t need to go to extremes or on fad diets.
You just need to be mindful - know what you are
putting into your body, and most importantly, stay
balanced! We created this guide to show you that
as daunting as many people make it seem, eating
‘healthy’ isn’t so complicated. We hope to provide
you with the head start you need to change your
life for the better. Instagram @JohnnyUrra
 WHO ARE WE?

Contributor
Dana Stango MS, DTR
Dana combines 5+ years of personal
training experience with a Master’s of
Science degree in Nutrition and Dietetics
to optimize performance, recovery, and
body composition for both herself and her
clients. Her goal is that her clients reach
their optimal human health potential while
enjoying a pain free, active life both in and
outside of the gym. In her spare time, she
likes to train Brazilian Jiu Jitsu, read research
papers, and cook Italian food.

You can contact Dana for personalized

nutrition plans at Dstan005@gmail.com.

The information in this e-book was written based on current scientific knowledge. I, Jonathan,
have a certificate in nutrition through Precision Nutrition which allows me to provide general
nutrition advice. The general advice and content provided in this book does not substitute the
medical expertise and treatment provided by a doctor, or Licensed Dietitian. None of the infor-
mation in this book is meant to cure or treat any nutritional or medical diseases. If you would like
something personalized and tailored specifically to you, please contact Dana Stango at
Dstan005@gmail.com, or find a licensed dietitian or medical doctor near you.

The information has been sourced from reputable sources such as the National Institutes of
Health, the Center for Disease Control and Prevention, United States Department of Agriculture,
Precision Nutrition, and more. This knowledge may change with new discoveries and is based
on current studies.

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 TA B L E O F C O N T E N T S

5 Welcome
6 Basics
11 Counting Calories
13 Portions
16 Meal Timing
18 Snacks
19 Body Types
21 Body Mass Index
22 Goals
25 Your mindset
26 Your Lifestyle
28 Tracking Progress
31 Sleep & Alcohol
32 Water
33 Supplements
34 Nutrition Myths
35 Shopping Lists
37 Recipes
44 Diets
46 References
47 Disclaimer / Legal
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 WELCOME

Before we begin
We know how overwhelming the fitness world can be. A simple Google search like, ‘Is bread
bad for you?’ will give you so many different answers! With so much information online, many
times conflicting, it’s easy to get frustrated and want to give up. When it comes to nutrition,
there are usually two opposing approaches. One is a strict, counting every calorie, restrictive
eating approach. The other is the super vague approach that preaches, ‘just listen to your
body’ and ‘every body is different’. This guide is neither. While we do agree that every body is
very different, fundamentally, the way we are built is the same (at least, in the general healthy
population). It’s biology! And advice like “just listen to your body” is confusing - because most of
us have forgotten how to listen to it or have never been properly taught how. We’ve created this
guide to provide you with general guidelines for a healthy lifestyle that have helped us improve
our lives immensely, while allowing you to enjoy all of the things you love.

Like many people, we’ve tried everything - from Ketogenic Diets, to cutting out all sugar, to
eating mostly carbs. But we’ve realized that a healthy lifestyle isn’t about restricting yourself,
but about finding a balance. Now, we’re not here to tell you exactly what to eat and when to
eat it. We were considering creating personalized meal plans, but after doing our research we
decided against it. Here’s why: Most online meal plans ask a few questions like your daily activity,
height, weight, and goals to create something ‘personalized’ - but the body is so complex, we
find it hard to believe that such a simplified approach can be effective. Sure, we can give you
an approximation of calories you need to gain or lose weight, but your body can change weekly
and so can your caloric requirements. There are just so many more factors that should be taken
into consideration - this is why there are nutritionists and Dietitian that study the topic for years
and dedicate their whole life to it!

There’s a saying that goes, ’Give a man a fish and you feed him for a day. Teach a man to fish
and you feed him for a lifetime’. Giving you a personalized plan would be like giving you the
fish. Instead, we want to teach you how to fish. No one knows your body better than you do.
After all, you spend more time with it than anyone else does! We figured that for a lifetime
change it’d be best to provide you with the tools and knowledge you need so you can make
these adjustments yourself and learn to listen to your body. The first half of this guide will be
mostly informative and will cover the basics - then we’ll talk about building habits, maintaining
a healthy lifestyle, shopping lists, recipes, and more.

Please remember that this guide does not replace the advice of a Registered Dietitian nor can
it be used to treat medical problems. We recommend you see your doctor to find out if this
general nutrition advice is okay for where you are medically.
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 THE BASICS

CALORIES

Calories & Energy Balance

This word is thrown around EVERYWHERE. But what is it, really? ‘Calorie’ is the
term used to describe a unit of energy. It’s the unit used to measure how much
energy is inside of food. Different nutrients in food contain different amounts
of calories (energy). They provide us with the fuel to perform our daily tasks,
exercise, and even sleep!

The letter ‘c’ in calories is important when you are reading nutrition labels. No-
tice the uppercase and lowercase ‘c’. Nutrition labels in the USA use Calories
with a capital ‘C’. These are referred to as food calories and are actually kilo-
calories (lowercase ‘c’). Depending on where you are from, you’ll see nutrition
labels use Kcal, kJ, or other ways to describe the energy in food. Here is a
simplified way for you to understand it:

1 Calorie ≠ 1 calorie
1 Calorie = 1,000 calories
1 Calorie = 1 kilocalorie (kcal)
1 Calorie = 4,184 Joules = (4.184 kJ)

Energy Balance is the term used to describe the net value of energy (a.k.a calories) going in
and out of the body. So basically - if you eat more calories than you burn, known as a caloric
surplus, it is inevitable that you will gain weight. And if you burn more than you eat, known as a
caloric deficit, you will lose weight - however, weight does not necessarily equal fat.

Fundamentally, our bodies work like this:

Energy In > Energy Out = You gain weight
Energy In < Energy Out = You lose weight

Energy In is what you consume and the amount your body actually absorbs. Energy out could
be Physical Activity, like going to the gym, running, etc. It’s also your Resting Metabolic Rate
(RMR), which is the amount of calories used just to stay alive, like breathing, sleeping, thinking,
etc. There’s also Non-Exercise Activity Thermogenisis (NEAT), a fancy term for cleaning the
floor, typing, and other daily activities. And, hear this - the actual food you eat burns calories
too! This is known as the Thermic Effect of Food (TEF), and you’ll learn more about this on
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 THE BASICS

MACRONUTRIENTS

Macros
Macronutrients are commonly referred to as “macros” and include the nutrients known as
proteins, carbohydrates, and fats. They are nutrients that the body requires in large (Macro)
amounts. All three macros are necessary for your body to function properly (although some
diets manipulate them for specific physiological outcomes - we’ll go into this on pg 44).

CALORIES
FUNCTION COMMONLY FOUND IN PER GRAM
energy source - brain & body Pasta, Bread,
CARBS fiber promotes digestive health Rice, Potato, 4
help control blood sugar Fruits

tissue repair and maintenance Meat, Fish,

PROTEIN aids in hormone production Chicken, Tofu, 4
immune system support Egg Whites,

help absorb fat-soluble vitamins Nuts, Olive oil,

FATS major brain & nerve component Fish, Egg Yolk, 9
sex hormone regulation

As you can see from the table, fats are more energy dense than the other macronutrients.
For example: Almonds are rich in nutrients and contain a mix of all three macronutrients, but
are mainly composed of fats. They have much more calories per gram than a food that’s
mainly carbohydrates, like pasta. Just to put it into perspective, if you eat 1 pound of pasta
you’ll be consuming around 600 calories - while eating 1 pound of almonds would be about
2,600! The point here is that, almonds may be healthy, but in moderation. Any healthy food
is healthy as long as you eat it in moderation. This is why we recommend you at least glance
at nutrition labels to get an idea of the calories and nutrients in what you consume, but don’t
lose sleep over it.

Carbohydrates, also known as carbs, are the body’s preferred source of energy. The digestive
system turns them into blood glucose (blood sugar) to be used as energy in organs, cells, and
tissues. Excess blood glucose can be stored as glycogen in the liver and muscles for future
use. There’s three types of carbs you should be familiar with: Sugars, Starches, and Fibers.
Sugars are also called ‘simple carbs’ because they’re made up of single sugar molecules (ex.
glucose, fructose). Starches and Fiber are called complex carbs because they’re made of
long chains of sugar molecules. Foods can contain a mixture of the three, like some berries,
which have simple sugars and fiber. Fiber helps your digestive system run smoothly, helps
keep blood sugar from spiking too high, and keeps you full longer.
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 THE BASICS

MICRONUTRIENTS

Micros
Micronutrients are any nutrients that the body
requires in small (Micro) amounts to function
properly. They are classified as vitamins, minerals,
phytochemicals (nutrients found only in plants),
and zoochemicals (nutrients found only in animals).
They play a major role in the body’s metabolism,
immune system and tissue function.

How beneficial multivitamins are is unclear, and the

drawback of them is that it may make some people
feel like it’s all they need. Truth is, multivitamins
and specific micronutrient supplements should
only be taken as a way of preventing a vitamin
deficiency, WHILE eating a variety of whole foods.
Having your doctor check your blood work can
help you identify which nutrients you may be
lacking and if you require supplementation of them.

Colorful fruits, veggies, and dark greens have plenty

of micronutrients. A good way of getting a variety
of different vitamins and minerals is by ‘eating the
rainbow’, and I’m not talking about Skittles. Aim
to eat fruits and veggies that are purple, white,
green, blue, yellow, orange, and so on. You also
get different nutrients out of foods depending on
whether you eat them raw or cooked, so try to
mix it up. Make it a point to try new colors every
week so your body can experience the benefits of
having these micronutrients in their natural state. I
may be a chemist, but there is no better chemist
than Mother Nature Herself.

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 THE BASICS

Metabolism
METABOLISM

‘Metabolism’ is a word used to describe every single chemical reaction occurring in your body.
There’s two main parts of metabolism - to build (anabolism) and to breakdown (catabolism).
When you workout with weights, your body needs to repair and build your muscles - this repair
process is anabolism in action. In order to do this, your body needs enough energy and nutrients,
which you’d get from food. Now is when catabolism comes into play. Catabolism is the body
breaking down big molecules in food to use for energy. If it doesn’t have enough energy, it may
break down fat and muscle in order to survive - this is weight loss.

Remember when we mentioned the TEF (Thermic Effect of Food)? Different macronutrients
actually require different amounts of energy to be digested.
Here’s a breakdown:
Protein 20-30%, Carbs 5-10%, Fats 0-3%

So if you are ingesting 100 calories of protein, 20 to 30 of those calories will be used simply to
digest that food. However, if you consume 100 calories of carbohydrates, only 5-10 calories will
be used to break down that food. There’s actually something referred to as the “meat sweats”
- when someone is eating a high protein diet they tend to feel “hot” and begin to sweat more
often than before. It is because their body is hard at work trying to break down all that protein!

Can my metabolism slow down? This is a very common question. Our bodies are smart, and
they are able to adapt to a caloric deficit or surplus - this is called ‘Adaptive Thermogenesis’.
Let’s say you finally burn off some of that stubborn fat you’ve been working so hard to get rid of,
and you feel so AWESOME! But your mind and body operate differently. Your body sees it as,
“OH SH*T, I’M NOT EATING ENOUGH! AM I STARVING?!” and then makes it even more difficult
to burn off fat. Now, let’s not blame our bodies - they are just doing what they were built to do -
survive (even though we aren’t cave women living in the wild anymore, patiently waiting for our
bodies to catch up, thanks)!

This is why the energy balance equations aren’t always so simple. Your body adapts by reducing
the total amount of calories it burns. This is why it’s so common that weight loss slows down
with time. You weigh less, so your daily caloric needs go down, and your body reduces calories
burned in order to protect you from potentially starving. Eat more calories, and your body will
burn more calories because it has more to spare. Some people may gain or lose weight at
different rates, and that’s totally normal. Don’t freak out. The body is doing its job by trying to
keep you alive. If your main goal is to lose weight, do it at a steady pace and you’ll be fine!

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 THE BASICS

READING LABELS

Reading Nutrition Labels

As simple as it may seem, knowing how to
read and understand nutrition labels is vital.

Servings per container lets you know how

many serving sizes there is in that container.

The Serving Size indicates how much of

the food/beverage is accounted for with
the listed amount of Calories and nutrients.
2/3 cup (55 g) will provide you with 230 Cal-
ories and the listed Macro/Micro nutrients.

In this case, there’s 8 servings of 55 grams

each, So the entire container has 8 serv-
ings x 230 Calories = 1840 Calories in total.
Be aware of this whenever you have any
beverages as well. Some bottles may say
100 calories per serving, and have 3 serv-
ings per container (300 Calories in total).

The % Daily Value is based on you con-

suming a 2,000 Calorie diet. For example
based on general nutrition advice, 8 g of to-
tal fat is 10% of what you should consume
in a day if you’re eating a 2,000 Calorie diet.
So 80 g of total fat would be 100% of the
recommended daily intake for fat.

Keep in mind that these percentages are

calculated based on a 2,000 calorie diet. Nutrition label by the FDA (Food and Drug
The caloric requirements may be different Administration) for reference purposes
for every person. only.

The World Health Organization recommends no more

than 25g of sugar per day.

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 CALORIES

TO COUNT OR NOT?

To count or not to count?

So many people have developed a negative relationship with food due to strict calorie counting.
The stress of counting calories can be overwhelming and may even make someone feel guilty
if they go over by even a few calories!

We do not promote the strict counting of calories, but we do encourage self awareness of
them. Calories aren’t the complete story when it comes to nutrition but they are important. If
you’ve been having a hard time reaching your goals, it is important to figure out why. Are you
eating too much? Too little? Perhaps, you just aren’t eating the correct things. Getting an idea
of your caloric intake will shed a light on all of that. Just as you may have been surprised with
the previous example on almonds, we should have a ballpark figure of how many calories are
in the foods we eat. We recommend using an app like Myfitnesspal to become better aware of
what’s going in your body.

Try this: Track what you eat for just a day or two - maybe more depending on how differently
you eat day to day. This will give you an idea of what you’ve been doing so far so you know
where to go from there.

Counting calories every day is unrealistic - who has the time and patience to do that? I’ve
personally used food scales to weigh every gram of everything I ate for a few weeks. It is neither
fun nor sustainable (especially when your grandmother is making her super secret recipe - like
a fricase de pollo). Plus, The FDA allows up to a 20% error in the amount of calories you see on
nutrition labels. So even if you count super strictly, you could still be wrong! That means the
“100 calories” on the food label can actually be 80-120 calories. Imagine eating something you
think is 1000 calories, but it actually turns out to be 800-1200 calories. Frustrating, right? It’s
important to understand that it’s difficult for anyone to calculate the exact calories in a food -
especially at the massive scale they’re produced. The numbers are estimates and they should
be treated as such, so don’t stress them.

It’s important to listen to your body and give it what it wants but respect the fact that there are
limits. It’s better to fully enjoy a cookie than to feel bad and end up eating 5 or 10. Know that IT IS
OKAY to treat yourself but consciously. Now, if you are still interested in counting your calories
or would like to get a ballpark figure of what your intake looks like now, we have provided some
calculators and resources on the next page for you to use.

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 CALORIES

CALCULATORS

Calculators
There are plenty of different equations you can use to give you an idea of how many
calories your body needs in order to lose, maintain, or gain weight. These are most
likely what other people giving you a “personalized” meal plan use. There are several
equations used to determine a person’s basal metabolic rate (BMR which is similar to
RMR), which is the minimum amount of calories needed in a rested state - for our hearts
to beat, lungs to breathe and so on.

The most commonly and widely used is the Mifflin-St. Jeor equation.

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

If this makes you feel like you’re back in math class, you are not alone! Luckily, there
are several websites that provide free calculators. We suggest you try all three because
each provides unique information. All you have to do is fill out the information and they
provide you with the answer. The beauty of the Internet.

Precision Nutrition Weight Loss Calculator:

https://www.precisionnutrition.com/weight-loss-calculator

American Council on Exercise (ACE):

https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/
daily-caloric-needs-estimate-calculator

United States Department of Agriculture (USDA):

https://fnic.nal.usda.gov/fnic/interactiveDRI/

While we do think counting calories can serve as a great eye-opener, it isn’t sustainable
as an every day solution for most people. Lucky for you, we’ve got a super simple way
for you to track your intake on the next few pages.
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 PORTIONS

Portion Sizing
While what you eat is important, how much you eat is equally as crucial. It’s important to
become aware of the drastic changes in portions over the last few decades. Studies show that
portions and their associated calories have doubled or even tripled in the past 20 years alone!
This increase in portions along with our society’s ‘eat everything on your plate’ mentality is a
combo for disaster. You should never eat everything on your plate just because, especially to
the point when you feel like you are going to pop.

Pause during your meal every now and then and practice mindfulness. It can take up to 20
minutes for your mind and body to realize that you are full, so it’s important to chew slowly
and let the information process to your brain. Sometimes, we stuff food down so quickly that
our brains may not have time to realize how much was just eaten. Once you learn to portion
your food, there’ll be no need to ‘waste’ food, because you’ll serve just enough to feel satisfied,
saving you the guilt of not eating those three extra servings of spaghetti.

A good way to figure out how much you need to eat is to stop eating when you feel you may be
80% full. Take a break for 10 minutes. Do you still feel hungry, or are you satisfied? How quickly
you get hungry again after eating can also depend on the content and nutrients of your food.
Proteins leave you feeling fuller longer, whereas carbs may not.

Remember that there’s a difference

between portion size and serving size.
Serving size refers to a measured amount
of food on a nutrition label with the calorie
and nutrient breakdown. Example being
tuna - a can may say a serving size has
100 calories, and under it say there’s two
servings per container. So the entire can
actually has 200 calories. Portion size is
the amount you portion for yourself. You
may portion yourself half the can of tuna,
or the full can. Sometimes drinks say “150
calories” but you may not see that there’s
3 servings in the entire bottle, so it’s
actually 450 calories for that one bottle.
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 PORTIONS

THE HAND METHOD

The hand method

We know now that counting calories isn’t fun. The easiest portioning method for us
has been the hand method. There are many different ways to use the method, but our
favorite one has been the one we learned from Precision Nutrition. If you have no idea
what or how much to eat, this is a fool-proof method to keep your diet balanced. You
don’t HAVE to follow this strictly every single meal but just try your best and use it as
a blueprint. This is also a good guideline to follow when eating out or at a restaurant.

Hand portioning requires no scale and you can use it at family parties without judgment.
Our hands tend to be proportional to our body size, so that somewhat takes the calorie
counting out of the picture. The amount of calories in this method obviously depend
on the foods you eat and the size of your hands, but they can be estimated using the
hand method on 3-4 meals a day.

With this method the amount of calories consumed would be:

Women: 4-6 servings of each food group - about ≈ 1500-2100 Calories
Men: 6-8 servings of each food group - about ≈ 2300-3000 Calories

This is a good starting point to help you figure out how much to eat at each meal. You
won’t know how your body reacts to this way of eating so keep an eye on yourself -
check your measurements. If your goal is to lose weight and you’re hitting a plateau,
then remove a handful of carbs or thumb of fats from a meal each day (assuming
you’re already physically active). If you’re trying to gain muscle and it’s not showing,
then add a handful of carbs or thumb of fats to a meal each day.

This is meant to remove the stresses of counting, so be sure to enjoy your meals!

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 PORTIONS

THE HAND METHOD

The hand method

WOMEN
1 fist of non-starchy veggies with each meal
1 palm of protein with each meal
1 thumb of fats with most meals
1 cupped hand of carbs/fruits with most meals

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 MEAL TIMING

Meal timing & frequency

Before you lose your mind about whether to eat 5 minutes after a workout or 30.7 seconds
after waking up, you should have other habits established first. Getting the proper nutrients
and energy into your body is the priority, no matter the time of day. You shouldn’t worry
about timing until you establish proper portion control and other healthy habits.

What should I eat before & after my workout? There are several conflicting scientific
studies on this topic. It is usually recommended that your meal with the most carbs (rice,
pasta, etc.) be eaten within 2-3 hours after a workout. Some studies have also shown that
including a good source of protein with those carbs can help maximize muscle growth.
Ultimately, you need to focus on hitting macros for the day.

How often you have a meal is essentially up to you. Some people wake up and don’t
feel like eating breakfast, and that’s okay. There’s mornings where I can’t move from how
hungry I am and other mornings where I just don’t feel hungry. The total amount you eat
in a day is more important than how often you eat. If you feel better eating small meals
every 3-4 hours, that’s great. If you can only fit in 3 meals a day, that’s alright too. Eating
every 3-4 hours may help some people prevent cravings and reduce binging.

Many of you with busy schedules have a hard time getting a full breakfast in as it is! You
wake up, probably running late because you hit snooze button like 10 times, and barely
make it outside without realizing you forgot something! Work or school may be so hectic
that you can’t enjoy a decent lunch, and then you head home after 8 hours of not eating.
This can become a problem if you’re mindlessly snacking throughout the day. All those
little snacks may lead to caloric surplus, even if you feel like you haven’t eaten much
all day. So, if you are able to prepare 5-6 meals a day, then you are honestly a rock star
because we definitely can’t.

You should try to eat around 3 meals a day so you’re providing your body with the nutrients
to function all day. Wait - so does this mean I can’t have any snacks?! Do not fret! Of
course you can have snacks - but you need to pick them wisely. We’ve got a whole page
dedicated on just that.

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 MEAL TIMING

Intermittent Fasting
Intermittent Fasting is placed in this section because it isn’t necessarily a ‘diet’ based on
the food you eat, but how and when you eat them. You can think of this as a way humans
may have eaten back in the old olddd days, when fast food or markets weren’t a short
drive away. Humans had to hunt and gather food so they ‘fasted’ for periods of time until
they could find food. The body has ways of dealing with this which may be beneficial for
overall health.

One of the popular methods is the 16/8 method, in which you fast for 16 hours and
then have an 8 hour window of eating. Other methods require you go an entire 24 hours
without eating between meals for 1-2 days out of the week. I’ve personally known people
that already had bad habits and tried intermittent fasting, and it didn’t workout for them.
They’d eat the unhealthiest meals in the 8 hour window and it did them more harm than
good.

I’m not trying to shy you away from intermittent fasting but it’s definitely something that
requires plenty of will power. If you feel it’s something that would interfere with your
social life in a negative way, like spending time eating breakfast or dinner with loved one’s
then another approach may be best. It’s best to practice better lifestyle habits before
attempting this, as you may feel overwhelmed and possibly binge eat in the process.

Even though it’s not easy, Intermittent fasting can be helpful for those who decide to stop
late night snacking. If you decide to try it, start with a 12/12 method. That’s 12 hours eating
and 12 hours fasted. Precision Nutrition actually has a great source for intermittent fasting
- check it out to learn more.

https://www.precisionnutrition.com/intermittent-fasting

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 SNACKS

Snacks
If you feel you’re getting hungry in between meals, then pack up REAL healthy snacks, like
fruits or veggies. I love eating baby carrots when I get the munchies between meals, an entire
cup has about 50 calories (broccoli has about 30ish)!! If you don’t like any of those, we have a
list. This also depends on your goals, if you’re trying to gain weight then you’d want to eat more
food to have a caloric surplus.

Be careful with “health bars”. Just because something is marketed as healthy, doesn’t
necessarily mean it is. Make sure you read the nutrition labels. Many “healthy” snacks are very
calorie dense. It may not seem like a lot, but when you snack on several of them, it alls adds up!
The goal should be nutrient rich snacks that have little calories, like veggies and fruits. The
number of calories depend on the company producing them and their actual contents so
these numbers are estimates. These snacks don’t need to be solo, you can mix and match
them how you like. PLUS, you can add a tablespoon of peanut/almond butter so you get some
proteins that help you feel fuller - but don’t over do it as nut butters are calorie dense.

These are estimates based on a cup serving of each, unless otherwise stated.

Banana (sliced): 130 Calories

Blackberries: 60 Calories
Blueberries: 80 Calories
Broccoli: 30 Calories
Carrots: 50 Calories
Cucumber: 16 Calories
Hummus: 25 calories per tablespoon
Kale: 33 Calories
Kiwi: 110 Calories
Nuts: 800+ Calories
Nut butter: 80 calories per tablespoon
Raspberries: 60 Calories
Spinach: 7 Calories
Strawberries: 50 Calories
Yogurt: 100-130 calories per container.
(non-fat and low-fat options)

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 BODY TYPES

Body Types
This topic is not necessary for a basic healthy life. Body types, also known as somatotypes
in the fitness community, can be a complicated area. To give you some background,
somatotyping was originally termed by the psychologist, Dr. William Herbert Sheldon, in an
attempt to find a correlation between body shape (round, square, thin) and temperament
(relaxed, aggressive, introverted). Although it was used for psychology purposes, it is now
in the sport and fitness community used as a way of figuring what someone’s body type
may best be suited for - like diet, sport, etc.

Note: I provided this information before going into it so you can research the topic and
make your own conclusion to the idea of ‘body typing’. I myself do not 100% agree with
the current idea of it, as it may label people that are overweight as ‘endomorphs’ and give
them a feeling of hopelessness. Same applies to the ‘ectomorphs’ that can’t gain an ounce
of weight. With healthy habits you can lose and gain weight, no matter your ‘body type’.
With the complexities of the human body and the variations of genetic make up, I believe
it’s not ideal to use three labels, or a combination of them, to classify people.

In some communities somatotypes are normally used to help someone determine their
macronutrient split based on how those body types typically respond to foods and exercise.
Genetics aside, I personally believe that anything can be achieved with determination.
Making small and positive changes in your daily habits can lead you to a healthy lifestyle
that doesn’t require you to micro adjust your macronutrients. Eating should be joyful and
not a math quiz.

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 BODY TYPES

Body Types

Ectomorph Mesomorph Endomorph

Usually known as the friend
that can eat three entire pizzas,
a side of ice cream, and a big
soda, without gaining an ounce
of weight. Small frame, little to
virtually no body fat, long limbs,
and normally has trouble putting
on weight. “Fast” metabolism.
The friend that’s puts in little to
no effort but is chiseled like a
Greek goddess. Gains muscle
easily with little to moderates
amounts of fat. “Flexible”
metabolism.
Puts on both muscle and fat
easily, but has trouble losing
weight in general. May be
thought of as unhealthy by
appearance, but be more
metabolically healthy than
a “lean” ectomorph. “Slow”
metabolism.

Ideal macronutrient split Ideal macronutrient split Ideal macronutrient split

Carbs 55% Carbs 40% Carbs 25%
Protein 25% Protein 30% Protein 35%
Fats 20% Fats 30% Fats 40%

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 BMI

BMI
The equation for Body Mass Index (BMI) was originally created by the Belgian mathematician,
Lambert Adolphe Jacques Quetelet, in the 19th century. BMI is a measurement of a person’s
weight in relation to their height weight (kg)/height (m)2 or lb/height in2 x 703. I’ll link a
calculator to make your life easier.

It’s a way to estimate people’s body fat, but it does not indicate whether they’re unhealthy
or have any medical issues. The higher your BMI is the higher the risk for certain diseases
and medical complications. The CDC estimates that 36% of US adults and about 17% of our
youth are obese.

BMI for people over the age of 20

BMI: below 18.5 is considered underweight.

BMI: 18.5 to 24.9 is considered healthy.
BMI: 25 to 29.9 is considered overweight.
BMI: 30 or higher is considered obese

It’s not the most accurate as it doesn’t differentiate between fat and muscle. An athlete can
have a BMI of 28 and a body fat percentage less than 12% and be considered “overweight”.

Don’t take your BMI too harshly but be aware that it may indicate whether or not you weigh
too much or too little for your height. This will be different for everyone as bone density,
muscle, water, and other factors play a role in your overall weight. Consulting your doctor
can help you figure out where your risk land according to your BMI, and what the best
course of action would be.

Here’s an excellent calculator by the CDC (Center for Disease Control). You can also use
this link to learn more about BMI and other important health topics.

https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/
bmi_calculator.html

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 GOALS

LOSING FAT

Losing fat
Repeating this one more time just to be safe: the only way to lose fat is in a caloric deficit. When
your body isn’t getting enough energy from food, it breaks down your fat (stored energy) in
order to compensate for the deficit. The problem comes when you’re in too deep of a caloric
deficit where your body breaks down both fat and lean mass (like muscle). It’s important to
consume enough protein and do resistance training to prevent muscle loss while in a caloric
deficit. There’s no magic pill or food that spontaneously combusted fat where it is.

You’ll see this example all over the Internet: A pound of fat has around 3500 calories, so being
in a daily caloric deficit of 500 calories for a week, means your body needs to pull those 3500
calories (7 days x -500 calories = -3500 calories) for the week from somewhere. You can safely
lose 1-2 pounds weekly (depending on who’s doing it), but the slower it’s done the better.
Being in too deep of a deficit can force your body to get more of that energy from muscle and
fat, versus mainly just fat. But it’d be nonsense to generalize and tell everyone to be negative
500 calories in order to burn fat. Why? Because our bodies, habits, and physical activity are
already so different, Not including genetics into the mix.

Here’s an example: You have two women of the same age and height (let’s say 5’5 and 30
years old) - one that weighs 130 pounds and another that weighs 150 pounds. The first is lean
and very active (6-7 days of hard exercise/sport), versus the other that is sedentary (little to no
exercise) and has much more body fat than the lean woman. The lean person’s caloric intake
may be around 2,500 calories to maintain her weight of 130 pounds, whereas the 150 pound
person may need about 1,700 calories to maintain 150 pounds. (I got these numbers using the
ACE Calorie calculator I provided earlier - try it out)!

WHAT?! So the skinnier girl can eat 1,000 more calories than the bigger person and still not
gain weight? Yup. This is why it’s SO important to get your body moving. Growing up I always
thought about how I love to exercise because it allows me to eat more of what I love. This is
also why one size does not fit all when it comes to nutrition. That 150 pound person may be
able to get away with a bigger caloric deficit as she essentially has energy to spare. She can
easily lose 1-2 pounds a week and be fine, where it could be unsafe and unwise for the 130
pound person to lose that much weight weekly.

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 GOALS

BUILDING MUSCLE

Building Muscle
Losing fat happens by being in a caloric deficit. Building muscle (and storing fat) happens in a
caloric surplus. This can get tricky as many people want to gain muscle but not fat. Too big of a
surplus and you’ll gain muscle but with extra fat. There’s something called ‘dirty bulking’ in the
body building and fitness community. This is an unwise way of gaining muscle that people use
- you basically eat everything you can find with no care to the amount or type of food it is and it
leads to an unnecessary amount of fat gain with some muscle gain. It’s important to be in a very
small caloric surplus and do progressive overload training in order to build bigger and stronger
muscles with minimal fat gain.

What’s progressive overload? Progressive overload is basically training your muscles by

increasing the resistance you put on them gradually. The muscle damage caused by resistance
training signals your body to repair them and strengthen them. It’s easier for your body to store
energy as fat as it can hold more energy per gram (more efficient at storing energy) and cost very
little energy, whereas muscle is very metabolically active. Your body puts energy into muscle
when it believes it’s necessary for survival

Adequate protein in your diet is also necessary not just to function properly, but to maximize
your muscle growth. Higher protein intakes can help grow and strengthen muscles. The Dietary
Reference Intake (DRI) of protein recommended by the Health and Medicine Division of the
National Academies of Sciences is 0.8 grams of protein per kilogram of body weight (or 0.36
g per pound of body weight), Ex: 125 pound sedentary woman should consume about 45
grams of protein. As stated before though, some studies showed that higher protein intake
close to 1.8 grams per kg of body weight may be beneficial for maximal muscle growth.

NOTE: There was an Australian fitness bodybuilder (female) that passed away on a very high
protein diet because of a rare disorder which prevented her from metabolizing those high
amounts of protein. You should always talk with your doctor or nutritionist to make sure you’re
consuming safe amounts of any nutrient.

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 GOALS

F.A.Q

F.A.Q
I want to lose fat but gain muscle too! Which should I do first?

The answer is based on preference,

Fat loss is the primary goal. It may be a good idea to lower body fat percentage to a healthy
number before attempting to gain muscle. You’ll be able to better see how much muscle
you really have once you shed the excess fat. Then from this point you can slowly gain
muscle with minimal fat with a slight calorie surplus.

I reached my goal! What now? Do I still need to eat healthy and workout?

1st - congrats!!
2nd - duh.

Healthy eating and exercise habits are key to maintaining your body goals. You can lose
muscle mass by stopping your workout routines even if you eat well. Your body will feel
there’s no need for the extra muscle (if muscle gain was your goal) and you’ll slowly lose it.
You can maintain your workout routines but if you give up on healthy eating habits, then
your body may store more fat and/or lose muscle. Eating more than you burn leads to fat
gain. Insufficient protein consumption can lead to muscle loss. and other complications.

Can I lose fat from a specific part of my body, like my belly, but not from my butt?

Nope. There’s no workout or diet that targets one specific part of body fat. Everyone stores
body fat differently and a caloric deficit is the only proven way of getting rid of it. Your body
burns the fat throughout the body and some places are more stubborn than others. Some
people’s fat clings for dear life on their belly, others on their thighs, and others on their back.
Just don’t give up and you can reach the goal you want
.

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#JUSTIZFIT
 YOUR MINDSET

It’s all perspective

The first step you need to take is to change your mindset because your relationship
with food will determine whether you succeed or fail. First and foremost, you need to
understand that there is no such thing as a “cheat day” or “cheat meal”. You don’t have
to say goodbye to all the food items you’ve ever loved - you can still have a donut, or
some chocolate, or ice cream, or whatever you want IN MODERATION. And, once you
start eating more fulfilling and nutritious meals, you will (hopefully) have less cravings..
We stress the notion of eating mindfully many times throughout this guide, but especially
when it comes to treating yourself. Treat yourself when you truly want to - not when you
are bored, or stressed, or sad, or eating just to eat. If you are having a donut, you better
ENJOY every bite of the damn donut without feeling any guilt! Life is too short to be
stressing over every single bite.

Try This: The next time you go to grab something to snack on, drink a glass of water and
wait 10 minutes. After 10 minutes, ask yourself if you REALLY still want it. If the answer is
yes, then go on, treat yourself. But if after 10 minutes you’ve forgotten about it or don’t
want anymore, then perhaps you didn’t REALLY want it.

You also need to realize that eating “healthy” isn’t just to achieve your dream body or
look good in a bikini. It is to nurture the most valuable asset you have - your BODY! This is
the only body you will ever have, so you better take care of it. And yes, while eliminating
the ‘bad’ stuff is important, adding ‘good stuff’ is even more important. Eating a balanced
and healthy diet will really change how you feel, not just your self esteem. You’ll find that
you have more energy, more focus, your skin will start looking better, your hair will start
looking healthier. You’ll be able to workout better, harder, get even faster results. There
are literally soooo many benefits and positive changes that will come out of eating a
healthy and balanced diet - so what in the world are you waiting for?! You are giving
yourself a GIFT by giving your body what it deserves. And with so many people around
the world that don’t have the opportunity to choose what they eat, you need to have an
attitude of GRATITUDE. You have the ability and freedom to make a CHOICE, and it is a
luxury, not something you are entitled to. Keeping this fresh in your mind will give you
perspective when you need it the most.

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 YOUR LIFESTYLE

Change your lifestyle

At the end of the day, it isn’t rocket science. it is fairly simple. It’s about making a DECISION every
single day and creating habits so that eventually you don’t even have to think about it, you just
do. Eating healthy and balanced will become a part of your life - it will become a lifestyle. If you
live on your own and are able to purchase your own groceries, step number one is to revamp
your kitchen / cupboards. The truth is that you can’t eat junk if there is no junk accessible to
you. Am I telling you to throw out all of your cookies? Of course not. But one box of cookies is
enough, and give yourself some ground rules for how many “treats” you’ll keep in your kitchen
and how often you’ll restock it. Many people eat the food in their cupboards because they don’t
want to “waste” it or see that food go to waste. Realistically, you’ll be doing more damage by
ingesting it so do yourself a favor - if you don’t LOVE IT, get rid of it!

Something that has really helped us make better snacking decisions is leaving fruits on our
kitchen counter in plain sight and keeping the veggies in a visible place in the fridge. Too often
we let fruits and veggies go bad simply because we forget they are there! Out of sight, out of
mind. But keeping them in our line of sight really helps us eat more fruits and veggies.

Now, I know that many of you don’t live on your own, maybe you live with your parents, and you
can’t ‘revamp’ your kitchen. First try to talk to whoever is in charge (like your parents, etc) and
see if they would be willing to add a few things to their grocery list for you. If that’s not possible,
and you just have to eat whatever you are given, employ the hand method! Remember when
we talked about portions? It doesn’t matter so much what you eat when you portion your food
out. Getting a balance of carbs, proteins, and fats is the most important.

Don’t be scared to try new things. Walked by a cool looking vegetable in the super market
you’ve never tried? Purchase it, look up some recipes, try something new! You’ll be surprised
at what you like and don’t like. Eating healthy does not have to be boring. No one likes a dry
chicken breast without salt (...ew)! Stock up on spices and experiment away. Many people find
success with meal prepping. And like I said before, meal prepping does not have to be boring.
Let’s say you cook 6 chicken breasts for the week - season each one differently / use a different
sauce. For example, day 1 = lemon pepper, day 2 = olive oil and garlic, day 3 = BBQ sauce, and
so on. We know it isn’t fun to eat the same thing every day, but no one says you have to! You
can even meal prep 2or 3 different meals and alternate as the week goes on.

The point is, there isn’t one right or wrong way to eat healthy. It all depends on your life, your
situation, and more. But the most important thing is to TRY! There’s a lifestyle worksheet on the
next page to help lead you in the right direction. 26

#JUSTIZFIT
 Lifestyle Worksheet
Junk in my pantry that does not serve Treats that I love and will eat in
me and that I will definitely get rid of Moderation

I will dedicate these days of the

week to cooking / meal prepping /
trying a new recipe:

Every single week, try to add one habit to your lifestyle. Once you’ve
successfully done one habit for 7 days, add another one.

Habit Ideas:

- drink more water

- no more soda
- no more chips
-eat more fruits
- eat more veggies
- get more sleep
- try a new physical activity
- Eat slowly & mindfully
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 TRACKING YOUR PROGRESS

Tracking your progress

If you purchased the bundle and have looked through the 8 week workout guide, you’ll
notice the next few pages on tracking progress will be very similar! Now, I know I am not
the only one who has experienced the following scenario. You wake up, weigh yourself,
and you’re feeling pretty good about the number you see. You go about your day, liv-
ing like a regular human being. You weigh yourself again, and somehow you gained 4
pounds in 12 hours. ‘WHAT IN THE WORLD DID I EAT?!?!’ you exclaim. And then you pro-
ceed to have a mental breakdown because you #literallycanteven. Girl, take that scale
and throw it AWAY. Traditional scales are so ridiculously misleading. Just having a meal
and drinking an adequate supply of water can make you ‘gain weight’, and simply going
to the loo can a make you lose a few pounds. Plus, muscle is denser than fat - meaning
muscle that occupies the same amount of space as fat actually weighs more.

You’ll notice that as you lose fat and start toning up, the number on the scale might ac-
tually go up or stay the same - and that is TOTALLY normal. I am 5’3 and I weigh 125 lb.
When I tell people that they look so shocked - they tell me I ‘look’ like I weigh 115 pounds
or less. There are girls who look ‘bigger’ than me, and they weigh less than me. DO NOT
measure your self worth or your progress by the number on the scale. If you absolute-
ly need a scale, invest in one that measures body fat %. The way these scales work is
through Bio Impedance Analysis (BIA) – basically an undetected. electrical current that is
transmitted through your body via stainless steel pads on the scale. This measures body
fat percentage, muscle mass, bone density and water weight. Just remember that the
numbers it gives you are just ballpark figures and have a pretty large margin of error.

At the end of the day, you are doing this

because you want to look and feel good, so
that’s how you should judge your progress -
by how you look and feel. The two best ways
to measure progress are progress photos and
measuring tape - I’ll be going over exactly
how to do just that on the next two pages.

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 TRACKING YOUR PROGRESS

BEFORE & AFTER PHOTOS

Daaaaamn... who is that girl?

Before & after photos are going to be SO helpful. You won’t fully realize how much your
body is changing when you’re looking at it in the mirror every day. Taking progress pho-
tos and seeing them side-by-side will help you see the bigger picture. I recommend
taking a photo every one or two weeks. Pick a day of the week, like Monday, and make
it a habit. And you need to do it RIGHT - this is especially important if you’d like for your
progress to be featured on the @vickyjustizfitness page!

Make sure you take the photo of the front, the side, and the back. The best time is in
the morning before breakfast, because you won’t be bloated or full of food. Mirror sel-
fies are good, but the best ones are self-timer photos or someone taking them for you.
You can also take a video of yourself and take a screenshot your body in each position
(front, side, back). Take your first progress photo in a relaxed state and for your last one
take one both relaxed and flexing - show off all your hard work! I have put together a
checklist below with some guidelines for the perfect progress photos.

Solid Background

Good Lighting - The brighter the better!

Stand near a window or near a source of
light.

Minimal / Tight clothing - this will allow

you to see the all the changes happening
in your body.

Wear the same outfit in each photo - this

can be your “progress outfit”

Take the photo at the same angle each

time.

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 TRACKING YOUR PROGRESS

MEASUREMENTS

Measure the booty gains

Using measuring tape is another great way to track your progress. The issue with measur-
ing your progress based only on what you see in the mirror is that sometimes what you see
is totally impacted by your mood! This happens to me ALL THE TIME - I wake up on the
wrong side of the bed, or I am PMSing and I’m in a horrible mood. I look in the mirror and
my thighs look huge, my cellulite is super noticeable, I feel bloated, my butt is shrinking,
and I am on the verge of a mental breakdown. Then I whip out the measuring tape and
realize that it is actually all in my head - numbers don’t lie! The mind is such a tricky and
complicated thing - we can truly be our biggest enemies sometimes. The numbers on the
measuring tape will help give us a reality check when we need it. At the same time, you
shouldn’t depend only on the measuring tape, especially if you’re losing fat and gaining
muscle in its place. Utilize both methods to track your progress in the most accurate way.

Bust: Measure
Try to measure as many parts of your around the widest
body as you can. You can also just focus part of your chest
on the parts of the body you want to min-
imize or grow. The most basic measure-
ments are bust, waist, and hips, but you Waist: Measure
can measure your arms, thighs, calves, around the smallest
and more. Remember that depending part of your chest
on how much you’ve eaten, when you’ve
gone to the bathroom, and many other
Hips: Measure
factors can impact the size of your waist,
around the widest
so try take an average number and don’t
part of your hips
freak out if you gain an inch in one day.
It’s probably just your lunch.

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 SLEEP & ALCOHOL

Sleep
I remember when I was little and I had so much energy that I didn’t want to go to bed. And
my mom would tell me that I needed my beauty sleep, like all princesses do. Well, momma
was RIGHT! Sleep is SO Important. Lack of sleep releases the stress hormone, cortisol,
and too much of that hormone can actually cause your body to store even more fat and
slow down the metabolic process. Plus, getting enough sleep will ensure that you are fully
energized for your workouts and for your day overall! And the benefits don’t stop there -
getting enough sleep lowers your risk for health problems, reduces stress, helps with focus
and with depression, helps with muscle repair.

Now, to all my busy girls, I understand that sometimes we may feel like there is just SO MUCH
TO DO and there isn’t enough time to get your 8 hours of sleep. But, you purchased this
guide because you wanted to improve your life and take a step towards being a healthier,
happier self. It all starts between the sheets! You need to prioritize your well-being, not to
mention that you’ll be much more efficient if you make sure you get enough sleep.

When you are sleep deprived, your body produces more ghrelin, the hormone that makes
you feel hungry (you can remember it like this Ghrelin - my stomach is growlin). You may
also start to crave sugar for energy. So not only are you eating more sugar, your body is
more likely to store it as fat.

Drinking Alcohol
You already know what the three macronutrients are, but probably didn’t know some people
consider Alcohol to be the fourth macronutrient. Alcohol has 7 Calories per gram, where fat has
9. It’s almost as energy dense as fat - let that sink in. We don’t promote the consumption of
alcohol, but we won’t judge either. It’s normal for us to have an occasional glass or two as we
travel so much. We love immersing ourselves into new cultures and so enjoy a glass of Barolo
in Italy’s beautiful Piemonte region, along with a tasty Dunkelweizen in Munich. If you are of age
and you decide to drink, it needs to be done in moderation and responsibly! Treat yo self but
do it mindfully, and be aware of what is going into your body.

*According to the Dietary Guidelines for Americans, moderate alcohol consumption is

defined as having up to 1 drink per day for women and up to 2 drinks per day for men.

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 WAT E R I N TA K E

Water
Why is it important?
Our bodies are made up of about 60% water, so it’s safe to say it’s essential for survival.
Water exist in all of our cells and organs and acts as a temperature regulator amongst
many other things. That’s the main reason we sweat - to cool us down.

How much water should I drink?

It’s recommended that women over the age of 19 consume 2.7 liters (11-12 cups) of water
a day. 20% of this water may come from foods rich in water, like certain fruits and veggies.
The 11-12 cups of water can also come from beverages like tea, coffee, juices, etc.

Certain dry processed foods like bread, crackers, bagels, pretzels (basically anything that
turns into mush when it gets wet) take water from your body in order to be digested. These
foods are dehydrating. Foods like fruits and veggies have a high water content and they are
hydrating. You may need more or less water depending on how physically active you are
and whether you’re breastfeeding/pregnant.

Can I drink too much water?

Water intoxication is rare but can lead to hyponatremia. Hyponatremia is diagnosed when
your sodium levels (AKA salt levels) become too diluted in your body. Sodium and other
salts help control how much water goes in and out of our cells, and when it’s too diluted,
water rushes into the cells. This can become fatal when water rushes into our brain cells.
Moral of the story, don’t drink more water than your body can excrete!

Can it help me lose weight?

Yes! Drinking a glass of water before every meal can help you control how much you eat.
This may help people that have trouble controlling how much they eat. And sometimes we
confuse the feeling of thirst with hunger!

Can water cause bloating?

If you drink too little water, then you may bloat when you do drink water. This is your body’s
way of holding on to the little water you provide it with. Drinking adequate amounts of water
signal your body to release more water as you’re properly hydrated. Different signals tell
the body basically when to “bloat”, and that signal occurs when you’re not getting enough
water.

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 SUPPLEMENTS

Supplements
Supplements are not necessary unless you have a nutrient deficiency and your doctor
recommends you take some. What your body truly needs is excellent nutrient sources from
whole foods. It’s important to remember that supplements are just that, supplements. They
should not be used in place of a well balanced diet. Protein shakes should be taken in times
where you may not have time to prepare a solid meal that includes protein, or if you need some
kind of a quick snack to help fill you up. Protein and Caffeine are the only two supplements we
recommend.

If you’re lactose intolerant, then you may have a reaction to whey protein. I (Johnny) was once
able to drink whey protein shakes, but no longer can. My theory is that I may have become
lactose intolerant or have created an allergy to whey protein. A symptom I noticed after drinking
whey protein as of recent is extreme bloating and gas. If you notice the same reaction after
drinking whey, then stop taking it and try another source, like plant based protein powders. I
digest these fine whenever I drink them.

PROTEIN:
Whey Protein Isolate Powder or Plant Based Protein Powder
Why? Great for muscle recovery.
When? As a snack or right after a workout with some carbs.

CAFFEINE:
Caffeine is great option if you need an energy boost before your workout. A typical 12oz coffee
contains 200mg of caffeine. Some people are more sensitive to caffeine than others, and
it takes some people longer to metabolize it. That’s why some people can take a nap right
after drinking espresso, and other people have coffee in the morning, and stay up all night.
The recommended dose of caffeine for performance enhancement is: 3-6mg per kg of body
weight, with maximum absorption reached within 30 minutes. Time your consumption with your
work out to avoid leaving the gym feeling jittery. Beyond a tolerable level, you may experience
negative symptoms such as anxiety, jitters, insomnia, or an upset stomach. If you experience
these symptoms, drinking water may help to calm these symptoms until the caffeine leaves
your body. It takes caffeine about 2-10 hours to leave the body.

DO’s and DON’TS:

Do drink a protein shake if you can’t hit your protein goals for the day.
Do not drink three protein shakes a day and think it replaces proteins from whole foods.
Do not overdo the caffeine. Rest is more important than being amped while you workout. No
rest = no recovery = no booty gains.
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 FA C T O R F I C T I O N

Nutrition myths
Is bread and gluten bad?
Well, water is bad if you drink 30 gallons in an hour, but water isn’t inherently bad. Neither is
bread. Some people may be sensitive to gluten (a protein found in wheat/grains), especially if
they have celiac disease. And, if you don’t like wheat bread, then you don’t have to eat it! Whole
wheat does have a little bit more fiber, but you can just watch your portion sizes when eating
white bread.

Are fats unhealthy?

Contrary to popular belief, fats are SUPER healthy for us. We need fats in our diet for many
functions and it’s important to get a good ratio of monounsaturated and polyunsaturated. The
only fat that is truly bad for you in trans fats. This is something you should not consume at all.
Eating fat doesn’t make you ‘gain fat’. As this guide has mentioned over and over again, eating
more than you burn causes weight gain.

Is dairy bad?
Dairy may not be good for you if you’re lactose intolerant. What is lactose intolerance? Our
bodies produce the enzyme lactase that breaks down lactose (sugar in milk) so we can digest
it. The National Institutes of Health reports about 65% of the human population has a reduced
ability to digest lactose after infancy, while only 5% of Northern European decent has lactose
intolerance (because they’ve depended on it for longer).

If you feel bloated or nauseas after consuming any dairy products then you may have some
degree of lactose intolerance. It’s different for everyone mainly due to genetics.

Does eating at night make me gain weight?

That depends how much you’ve eaten throughout the day. Eating at night doesn’t make you
gain weight, eating more calories than you burn does.

The problem with nighttime eating is that people tend to overdo it, especially when they’re
stressed and tired from work. Eating has a soothing effect on us, especially when we’re indulging
in sweets where we tend to go overboard. So no, eating at night won’t make you gain weight,
unless you’re in a caloric surplus.

34

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Ultimate Shopping List
SHOPPING LIST

Carbs Dairy / dairy replacement

Whole wheat bread Greek Yogurt (buy plain and add a tbsp of jam
Whole-grain flour tortillas & granola)
Whole wheat pasta Eggs (please, eat the whole egg)
Brown rice Unsalted Butter
Quinoa Sour Cream
Buckwheat Mayonnaise / Veganaise
Protein bars Sliced cheese
Protein granola Shredded cheddar cheese
Canned beans (rinse in water to reduce sodi- Feta cheese
um!) Cream cheese
Nuts (eat in moderation) Parmesan cheese
Potatoes Chocolate or Vanilla almond milk

Meat & fish Veggies & Fruits

Chicken Breast Avocado
Ground Beef Arugula
Turkey Berries (black, blue, raspberries, etc.)
Salmon Lemons
Tilapia Lime
Uncooked peeled shrimp Cilantro
Scallops Kale
Ham deli meat Spinach
Turkey deli meat Asparagus
Canned tuna (in water - has less calories) Mushrooms
Tofu / Tempeh (Vegan) Tomato
Bacon (*try to choose uncured bacon. Cured Onions (yellow or red)
bacon contains nitrates, a known carcinogen.) Basil
Tangerines / mandarins
Spices & Herbs , seasonings Banana
Sea Salt Bell pepper
Pepper Cucumber
Garlic Baby carrots
Parsley Green onion
Thyme (spice)
Oregano (spice) Condiments, sauces, and cooking material
Cumin Honey
Dill Natural Cane Sugar
Baking cocoa
Drinks Baking powder
Sparkling Water Vanilla extract
Tea Extra Virgin Olive Oil
Coffee BBQ sauce
Vegetable broth
Sweets & Snacks Pesto sauce (or any other pasta sauces)
Dark Chocolate
Popcorn Kernels
Peanut / Almond Butter
Fruit Jam
35

#JUSTIZFIT
 SHOPPING LIST

Budget Shopping List

Carbs Dairy / dairy replacement
Whole wheat bread Greek Yogurt (buy plain and add a tbsp of jam
Whole wheat pasta OR Brown Rice & granola)
Protein bars Eggs (please, eat the whole egg)
Canned beans (rinse in water to reduce sodi- Unsalted Butter
um!) Sour Cream
Mayonnaise / Veganaise
Meat & Fish Cheese
Chicken Breast
Salmon Veggies & Fruits
Ham OR Turkey Deli Meat Avocado
Canned tuna (in water - has less calories) Arugula
Bacon Berries (black, blue, raspberries, etc.)
Tofu / Tempeh (Vegan) Lemons
Spinach
Spices & Herbs Tomato
Sea Salt Basil
Pepper Tangerines / mandarins
Garlic Banana
Oregano (spice) Cucumber
Baby carrots
Drinks Frozen Veggies & Fruits
Sparkling Water
Tea
Condiments, sauces, and cooking material
Sweets & Snacks Honey
Dark Chocolate Natural Cane Sugar
Popcorn Kernels Extra Virgin Olive Oil
Peanut / Almond Butter BBQ sauce
Pesto sauce (or any other pasta sauces)

36

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 RECIPES

What’s cookin’, good lookin’?

These are just a few of my favorite recipes! There is no “good” or “bad” meal, because you have
to look at the bigger picture and see what you are eating throughout the day and week. But I
try to choose yummy recipes that are easy and relatively quick to make, with a good balance of
carbs, proteins and fats! We do have a garlic obsession so we use garlic in almost every single
meal we make (just a warning, hehe). While I am not an expert in vegan or vegetarian diets, I still
included a few vegan / veggie options!

B R E A K FA S T

GREEK AVO TOAST Vegetarian! 15

MINUTES

Ingredients
1 clove of garlic
1 large egg, lightly beaten
1/2 cup diced cucumber
1/2 avocado, seed and skin removed
2 campari tomatoes, sliced (or 1 large tomato)
1 slice whole grain bread, toasted
Salt and black pepper, to taste
Feta Cheese Crumbles, to taste
Instructions
1. Pour the beaten egg into a frying pan and
season with salt and black pepper, to taste.
Cook over medium heat until scrambled,
about 3 minutes.
2. Rub the clove of garlic on the toast or mince
the garlic and spread on the toast.
3. Mash the avocado with a fork and spread
evenly on the toast. Season with salt and
pepper, to taste.
4. Top the avocado the cucumbers, tomato
slices, feta cheese, and scrambled eggs.

This recipe serves 1,

Vegan Option: Ditch the feta cheese and replace the eggs with a bean paste! For the
bean paste, boil beans and mash them or just mash canned beans.
37

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 RECIPES
B R E A K FA S T

Morning Skillet
Ingredients Instructions
2 slices of bacon 1. Place the bacon on aluminum foil or on a pan and
2 cups cubed hash browns stick in the oven at 400 degrees F for about 20-25
(or peeled and diced potatoes) minutes. (It is important to place the bacon in the
1 garlic clove, grated oven while oven is cold for optimum crispyness).
1/2 onion, chopped 2. In the meantime, warm up a skillet with olive oil or
1 chopped green onion butter on medium heat. Add the grated garlic and stir
3 eggs, beaten for two minutes, until fragrant.
1/2 cup shredded cheddar cheese 3. Add in hash browns and onion. Cover and cook
until potatoes are tender, about 10-12 minutes.
4. Add in beaten eggs and stir until they are fully
cooked (about 2 minutes).
30 This recipe serves
MINUTES 5. Once bacon is finished, crumble it and add to
2-3 people
the potatoes. Finish by sprinkling with cheese and
chopped green onions. Serve warm.

B R E A K FA S T Ingredients
Pepper Side Up 2 large eggs
2 bell pepper slices
10
2 slices of deli ham MINUTES
2 cups arugula
1 tbsp. olive oil
Salt & Pepper, to taste

Instructions
1. Warm up a skillet to medium heat with butter
or olive oil. Place the pepper slices sideways on
the skillet, and crack each egg inside a pepper
slice. Cook uncovered until preferred doneness.
Season with salt and pepper.
2. Warm up the ham slices on the same or dif-
ferent skillet at the same time.
3. Pour olive oil over the arugula and season
with salt and pepper. Serve and enjoy!

This recipe serves 1 person.

38

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 RECIPES
B R E A K FA S T

Easy Protein Pancakes Vegetarian!

Ingredients Instructions
2 scoops protein powder 1. Stick all ingredients in a blender and mix
1 large banana until completely blended.
1 tsp. baking powder 2. Heat a nonstick pan with butter to
1 tsp. vanilla extract medium-high heat. Add batter in small
¼ tsp. salt circles. Add dark chocolate chips if desired.
2 eggs When the edges start to look dry, in about 3
minutes, flip and cook another two minutes
on the other side.
10 This recipe yields 3. Top with syrup, chocolate chips, bananas,
MINUTES
around 6 pancakes. etc. and serve!

Vegan Option: Replace the eggs with flax meal + water and use a vegan protein powder.

B R E A K FA S T / S N A C K B R E A K FA S T / S N A C K

Choco-Banana Shake Rise & Protein Shake

Ingredients
Vegan! Ingredients
Vegetarian!
1 scoop protein powder 2 tangerines or mandarins (seedless)
8 oz chocolate or vanilla almond milk 1 frozen chopped banana
1 tablespoon ground flaxseed meal 1/2 cup plain Greek yogurt
(optional) 1/2 scoop vanilla protein powder
1 frozen chopped banana 1 tbsp honey (or to taste)
2 tablespoon baking cocoa a few ice cubes

Instructions Instructions
Place all ingredients into a blender. Blend on Place all ingredients into a blender. Blend on
high until smooth. Serve cold and enjoy! high until smooth. Serve cold and enjoy!

5
MINUTES

39

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LUNCH / DINNER
Honey Garlic Butter Salmon + Pesto Pasta
Ingredients - Pasta
8 oz. whole grain pasta
2 tbsp. pesto sauce
1 tbsp olive oil
Feta or Parmesan cheese,
to taste
Salt, to taste
Ingredients - Salmon
1/4 cup butter
1/4 cup honey
4 large cloves garlic, grated
juice of 1/2 a lemon
1 pound side of salmon
Sea salt, to taste
1 tsp fresh chopped parsley
1 tsp thyme
1 tsp oregano
#JUSTIZFIT
RECIPES
30 This recipe serves
MINUTES 2-3 people
Instructions
1. Preheat oven to 400°F. Line a baking tray with a
large piece of foil, big enough to fold up around the
salmon (this makes cleanup easy!)
2. Microwave the butter until melted. Add the
honey, garlic, lemon, parsley, oregano and thyme
and combine.
3. Salt both sides of the salmon and place the s
salmon onto the aluminum foil. Pour the butter
mixture over the salmon, spread evenly.
4. Fold the foil up on the sides of the salmon so the
butter does not leak.
5. Bake about 15-18 minutes, or more/less
depending on the thickness of your fish and your
preference of doneness.
6. In the meantime, boil the pasta in a large pot of
water until done. Add salt to taste. Drain.
7. Combine the pesto sauce and olive oil in a big
bowl with the pasta.
8. Once the salmon cooks, broil the salmon in the
oven 2-3 minutes to caramelize the top and thicken
the sauce.
9. Serve immediately with pesto pasta. Garnish
salmon with lemon slices and add grated cheese to
pasta, if desired.
40

LUNCH / DINNER
Tomato Basil Soup
Ingredients
2 lbs Roma tomatoes, cut in half
(around 16 plum tomatoes or 6
medium tomatoes)
3 tbsp olive oil
Salt and pepper, to taste
4 cloves garlic, grated
1 small yellow onions, thinly sliced
2 cups fresh basil leaves
2-3 cups vegetable broth
Croutons (optional)
1 This recipe serves
HOUR
2-3 people
LUNCH / DINNER
Lemon Garlic Shrimp + Aspargus
Ingredients
12-15 asparagus stakes (ends trimmed)
1.5 lb medium uncooked peeled
shrimp (tails removed)
3 garlic cloves, minced
3 tablespoon chopped fresh parsley
2 tbsp lemon juice
2 tbsp olive oil
3 tbsp butter, cubed
salt & pepper, to taste
20 This recipe serves
MINUTES
2-3 people
RECIPES
Vegan!
Instructions
1. Preheat oven to 425 degrees.
2. Place tomato halves, cut side facing up, on a
rimmed baking sheet and toss with 2 tbsp olive
oil, salt and pepper. Place onion slices on another
rimmed baking sheet and brush with remaining 1
tbsp of olive oil, salt and pepper.
3. Place both baking sheets in oven side by side and
roast 30 - 35 minutes until golden.
4. Peel skin from tomatoes, and put them and the
onions into a large pot. Add 2 cups vegetable broth,
the basil, and the grated garlic. Bring to a boil then
reduce heat and simmer 20 minutes (you may add
vegetable broth if it is too thick)
5. Blend soup in small batches in a blender. Serve
warm and top with croutons if desired.
Instructions
1. Preheat oven to 400 degrees F.
2. Line a rimmed baking sheet with foil spray cook-
ing spray. Add asparagus and drizzle with 1 tbsp
olive oil. Add 1 minced garlic clove, salt, and pepper.
Toss and place asparagus in an even layer. Roast for
4-6 minutes.
3. Remove pan from oven and push asparagus to
the side. Add shrimp and drizzle with 2 tbsp olive oil.
Add the rest of the minced garlic cloves, salt, pep-
per, and fresh parsley. Toss until evenly coated then
place shrimp in an even layer.
4. Top asparagus with 1 tbsp cubed butter & top
shrimp with 2 tbsp cubed butter. Roast for 6 min-
utes or just until shrimp is opaque.
5. Drizzle with lemon juice. Season with additional
salt and pepper to taste, and enjoy! 41
#JUSTIZFIT

LUNCH / DINNER
Avocado - Cilantro Lime Rice
Ingredients
1-2 cups rice (cooked by your
preferred method)
1 medium ripe avocado
1 tbsp fresh lime juice
1/4 cup chopped cilantro
1 garlic clove, grated
Salt and pepper, to taste
1-2 lb of chicken breast or Tofu,
cooked by your preferred
method
LUNCH / DINNER
Spinach Stuffed Chicken
Ingredients
2 chicken breasts
1 cup chopped cooked spinach
1/2 cup feta, crumbled
6 tbsp cream cheese
1 clove garlic, diced
MINUTES
1 tablespoon olive oil
Salt & Pepper, to taste
RECIPES
Vegan!
Instructions
1. Cook the rice your preferred method (rice
cooked, stove top, etc). Salt and pepper to
taste.
5-40
MINUTES
2. Cook the chicken or tofu your preferred
method (baked, grilled, fried)
3. Mash avocados in a large bowl. Add the
lime juice, cilantro, garlic, and stir. Add salt and
pepper to taste. Stir in warm cooked rice and
serve alongside your protein!
This recipe serves 2-3 people.
Instructions
1. Preheat oven to 450 degrees F
2. Mix the chopped spinach, feta, cream
cheese, garlic and salt.
4. CAREFULLY Cut a pocket into each chick-
30
en breast. Separate the spinach and cheese
mixture into two parts, and stuff into the pock-
et of the chicken breasts. Season with salt and
pepper.
5. Heat a pan with olive oil over medium high
heat, then add the stuffed chicken, Cook for 5
minutes, then flip the chicken over and cook 5
more minutes.
6. Transfer the chicken breasts onto a bak-
ing pan with aluminum foil and place into the
oven. Bake for 10 minutes (you may need to
add more time if your chicken breast is thick).
This recipe serves 2-3 people.
42
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 RECIPES

LUNCH / DINNER

Lemon Butter Scallops

Ingredients Instructions
3 tbsp unsalted butter 1. Warm a skillet over medium high heat with 1 tbsp of
1 lb scallops butter.
2 cloves garlic, grated 2. Remove the side muscle from the scallops, rinse
Juice of 1 lemon with water and pat dry. Season the scallops with salt
2 tablespoons parsley and pepper, to taste.
Salt and Pepper, to taste
3. Add scallops to the skillet in a single layer and cook,
flipping once, translucent in the center and golden on
the outside, about 1-2 minutes per side. Set aside.
10 This recipe serves 4. Melt 2 tablespoons butter in the skillet or the micro-
MINUTES
2-3 people. wave. Add the garlic, lemon juice, sat and pepper.
5. Serve scallops with lemon butter sauce and garnish
with parsley.

LUNCH / DINNER

Turkey Guacamole Sandwhich

Ingredients Instructions
2 slices of whole grain bread 1. Toast both slices of bread and rub the clove
1 large clove of garlic, peeled of garlic on both slices.
1 tbsp. mayonnaise (or veganaise)
2. Spread the mayo or veganaise on one or
5-6 deli turkey slices
both toasts. add the turkey slices, cheese, aru-
1 slice cheese
gula, and avocado slices. Season with salt and
1 sliced small avocado
pepper to taste. Enjoy!
1 cup arugula
Salt & Pepper, to taste

10
This recipe serves
MINUTES 1 person.

43

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 DIETS

Diets
While we do not support restrictive eating or hardcore dieting, we realize that everyone is
totally different. Some people need a set of guidelines or specific rules to follow, and for
this reason there are some people that do great on diets! We wanted to make this guide to
answer as many questions about the fitness & health industry as we can. Here we list out a
few of the popular diets many people had questions about.

Note: We also provide links to articles that go into detail and give sample meal plans for each
diet in case you’d like to try them out! There are entire books written on each diet, so we felt
it was best to just introduce you to them and give a rough idea of what they are.

Mediterranean (our favorite):

As the name implies, it’s based on a typical Mediterranean diet. There are many countries
around the Mediterranean so there’s various options in the foods eaten. You’d be consuming
plenty of plant and seafood based foods and little if any red meat. This is a good diet for
someone that’s trying to eat less meat while still getting their greens and proteins. It may be
beneficial to use this as a gateway diet that can get you ready to slowly remove animal foods
from your daily life (if that’s what you want of course).
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#section7

Vegan:
There are absolutely no animal products when it comes to the typical Vegan diet. No eggs,
dairy, meat, or fish of any kind. This can be a difficult diet for many people to follow unless they
plan and buy all their foods. There’s different nutrient deficiencies associated with this diet if
it isn’t carefully planned. There are several nutrients that are difficult to get from a plant only
based diet If you are planning to follow a vegan diet, be sure that you are getting adequate
Vitamin B12, Vitamin A, Vitamin D, Calcium, Zinc and Iron in your diet. A deficiency can be
corrected easily with vitamin supplements. You will know if you are deficient in vitamins and
minerals based on blood work.

https://www.healthline.com/nutrition/vegan-diet-guide#section11

44

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 DIETS

Diets
Keto (ketogenic diet):
This diet is based on the idea that our body can use fat as the main energy source instead
of carbs. This is done by consuming a diet that is about 70% fats, 25% protein, and 5% or less
carbs - the macro split depends on the type of keto you do. Restricting your body of carbs
forces your body into using the fats you consume as the main energy source. This is called
ketogenesis and it can take several days to weeks to fully be in a ketogenic state.

People who follow a ketogenic diet check their ketone levels using test strips for their blood or
urine. This is important to make sure that ketone levels don’t rise too high, causing ketoacidosis
because this can be dangerous. Ketogenic diets can be controversial because some people
aren’t sure about their sustainability but they tend to be pretty safe and effective. Talk to your
doctor before starting an extreme diet.

https://www.healthline.com/nutrition/ketogenic-diet-101#section9

Paleo:
This diet can also be seen as the “caveman” diet. Paleo requires that you eat whole-
unprocessed foods like meat, fruits, veggies, nuts, and several other things. There’s no dairy,
added sugars, grains (bread, rice, pasta, etc.), and the list goes on with what you can’t eat. You
would be eating much more meat here compared to the other diets mentioned.

https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#section9

45

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 REFERENCES

Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating Slowly Led to Decreases in Energy Intake within Meals
in Healthy Women.” Journal of the American Dietetic Association108, no. 7 (2008): 1186-191. doi:10.1016/j.jada.2008.04.026.

Berardi, John, PhD, CSCS, Ryan Andrews, MS, MA, CSCS, Brian St. Pierre, MS, RD, CSCS, Krista Scott-Dixon, PhD, Helen Kollias,
PhD, CSCS, and C Amille DePutter. The Essentials of Sport and Exercise Nutrition. 3rd ed. Precision Nutrition.

Berg, Jeremy M. “Triacylglycerols Are Highly Concentrated Energy Stores.” January 01, 1970. Accessed March 20, 2018. https://
www.ncbi.nlm.nih.gov/books/NBK22369/.

Body Mass Index, BMI Calculator, Healthy BMI.” Accessed February 10, 2018. https://www.nhlbi.nih.gov/health/educational/
lose_wt/bmitools.htm.

Hall, Kevin D., Steven B. Heymsfield, Joseph W. Kemnitz, Samuel Klein, Dale A. Schoeller, and John R. Speakman. “Energy
Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition95, no. 4
(2012): 989-94. doi:10.3945/ajcn.112.036350.

Mettler, Samuel, Nigel Mitchell, and Kevin D. Tipton. “Increased Protein Intake Reduces Lean Body Mass Loss during Weight
Loss in Athletes.” Medicine & Science in Sports & Exercise42, no. 2 (2010): 326-37. doi:10.1249/mss.0b013e3181b2ef8e.

Ogden, Cynthia L., Ph.D, Margaret D. Carroll, M.S.P.H., Cheryl D. Fryar, M, and Katherine M. Flegal, Ph.D. “Prevalence of Obesity
Among Adults and Youth: United States, 2011–2014.” Prevalence of Obesity Among Adults and Youth: United States, 2011–2014.
November 2015. Accessed March 20, 2018. https://www.cdc.gov/nchs/data/databriefs/db219.pdf

Pesta, Dominik H., and Varman T. Samuel. “A High-protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.”
Nutrition & Metabolism11, no. 1 (2014): 53. doi:10.1186/1743-7075-11-53.

Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. August 2010. Accessed March 03, 2018. https://www.ncbi.nlm.nih.
gov/pmc/articles/PMC2908954/#R127.

Schiöth, Helgi, Danielle Ferriday, Sarah Davies, Christian Benedict, Helena Elmståhl, Jeffrey Brunstrom, and Pleunie Hogenkamp.
“Are You Sure? Confidence about the Satiating Capacity of a Food Affects Subsequent Food Intake.” Nutrients7, no. 7 (2015):
5088-097. doi:10.3390/nu7075088.

Schmid, Sebastian M., Manfred Hallschmid, Kamila Jauch-Chara, Jan Born, and Bernd Schultes. “A Single Night of Sleep
Deprivation Increases Ghrelin Levels and Feelings of Hunger in Normal-weight Healthy Men.” Journal of Sleep Research17, no.
3 (2008): 331-34. doi:10.1111/j.1365-2869.2008.00662.x.

Vispute, Sachin S., John D. Smith, James D. Lecheminant, and Kimberly S. Hurley. “The Effect of Abdominal Exercise on
Abdominal Fat.” Journal of Strength and Conditioning Research25, no. 9 (2011): 2559-564. doi:10.1519/jsc.0b013e3181fb4a46.

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 FAT LOSS STRATEGIES

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ME, OF MY PARTICIPATION IN THIS ACTIVITY, INCLUDING TRAVEL TO, FROM AND DURING THIS ACTIVITY. SIRENA BODY, LLC
DOES NOT ASSUME ANY RISK OF YOUR USE OF THIS INFORMATION AS SUCH MATERIALS OR CONTENT MAY NOT CONTAIN
THE MOST RECENT INFORMATION. THIS RESOURCE IS NOT INDIVIDUALLY TAILORED.

I agree to indemnify and hold harmless Sirena Body, LLC against any and all claims, suits or actions of any kind whatsoever for liability,
damages, compensation or otherwise brought by me or anyone on my behalf, including attorney’s fees and any related costs, if litiga-
tion arises pursuant to any claims made by me or by anyone else acting on my behalf. If Sirena Body, LLC incurs any of these types of
expenses, I agree to reimburse Sirena Body, LLC. I acknowledge that Sirena Body, LLC and their directors, officers, volunteers, repre-
sentatives and agents are not responsible for errors, omissions, acts or failures to act of any party or entity conducting a specific event
or activity on behalf of Sirena Body, LLC. I acknowledge that this Activity may involve a test of a person’s physical and mental limits and
may carry with it the potential for death, serious injury, and property loss. The risks may include, but are not limited to, those caused by
terrain, facilities, temperature, weather, lack of hydration, condition of participants, equipment, vehicular traffic and actions of others,
including but not limited to, participants, volunteers, spectators, coaches, event officials and event monitors, and/or producers of the
event.

I ACKNOWLEDGE THAT I HAVE CAREFULLY READ THIS “WAIVER AND RELEASE” AND FULLY UNDERSTAND THAT IT IS A RELEASE
OF LIABILITY. I EXPRESSLY AGREE TO RELEASE AND DISCHARGE Sirena Body, LLC AND ALL OF ITS AFFILIATES, MANAGERS,
MEMBERS, AGENTS, ATTORNEYS, STAFF, VOLUNTEERS, HEIRS, REPRESENTATIVES, PREDECESSORS, SUCCESSORS AND AS-
SIGNS, FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION AND I AGREE TO VOLUNTARILY GIVE UP OR WAIVE ANY RIGHT
THAT I OTHERWISE HAVE TO BRING A LEGAL ACTION AGAINST Sirena Body, LLC FOR PERSONAL INJURY OR PROPERTY DAM-
AGE.

I further acknowledge that this contract shall be construed under the laws of the State of Florida. To the extent that Florida Statutes
and/or case law does not prohibit releases for negligence, Sirena Body, LLC is hereby released from any and all liability that may arise
from a negligence action.
In the event that I should require medical care or treatment, I agree to be financially responsible for any costs incurred as a result of
such treatment. I am aware and understand that I should carry my own health insurance. In the event that any damage to equipment or
facilities occurs as a result of my or my family’s willful actions, neglect or recklessness, I acknowledge and agree to be held liable for any
and all costs associated with any actions of neglect or recklessness.

I further acknowledge that this Agreement was entered into at arm’s-length, without duress or coercion, and is to be interpreted as
an agreement between two parties of equal bargaining strength. Both the Participant, and/or owner of this PDF however obtained,
and Sirena Body, LLC agree that this Agreement is clear and unambiguous as to its terms, and that no other evidence will be used or
admitted to alter or explain the terms of this Agreement, but that it will be interpreted based on the language in accordance with the
purposes for which it is entered into.

I further acknowledge that, in the event that any provision contained within this Release of Liability shall be deemed to be severable or
invalid, or if any term, condition, phrase or portion of this agreement shall be determined to be unlawful or otherwise unenforceable, the
remainder of this agreement shall remain in full force and effect, so long as the clause severed does not affect the intent of the parties.
If a court should find any provision of this agreement to be invalid or unenforceable, but that by limiting said provision it would become
valid and enforceable, then said provision shall be deemed to be written, construed and enforced as so limited. I acknowledge that I am
accepting of this Agreement by attempting the Activity of this PDF and anything associated with it.

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