20-80 Rule

The 20-80 Rule*

20% exercise and 80% food, sleep and stress ALSO
20% fitness and 80% nursing

A Certified Fitness Nurse™Coach (or CFNC) uniquely positions their self between the physician and the fitness professional™.

“It’s all too much!”  This is what Peter Walsh, designer/professional organizer says about people’s clutter.  I feel that it’s all too much when it comes to diet and exercise. 
We exercise way too much.  Exercise is overrated.  After 25+ years of studying (formal and informal) and working in fitness, there I’ve actually not just said it…but wrote it.  Exercise is overrated.  When I think back on lectures and presentations that I used to give and say, “On the treadmill, for over an hour… panting, sweating and cramping, knee hurts… and you’ve burned about 240 calories…that’s a jelly donut.”  I deep down knew this back then, that exercising 5-6 days a week plus 2-3 hours of strength training was overkill, but I didn’t want to admit that all that exercise study and teaching I did with others over the years, was “all too much”.  Afterall, fitness was my livlihood.  Remember that when you talk to a personal trainer/ fitness professional.  Their job is to get you to exercise as much as possible with them.  We are told to exercise (Biggest Loser-style), long, often and extreme.  What happens when you stop that 4-5 hours of “cardio” per week?  It’s not sustainable without injury or addiction.  CFNC’s utilize the musculoskeletal system as a means to naturally stabilize blood sugar and assist with hormone regulation and even assist the cardiovascular and respiratory systems…all leads to remarkable, sustainable waist reduction.  Then, once you’re ‘healthier”, internally, if you want to exercise with a fitness professional and ‘train’ for an athletic event(s)… so be it.
We eat too much of the wrong foods that keep us in fat-storing mode, we look for the ‘right’ pill or quick fix without really envoking a change in how we do things and finally we are not getting enough sleep.  We are told to constantly eat (6 mini-meals a day=diabetes starter kit).  We are told to NEVER skip breakfast.  What would happen if you just stopped worrying about it all? 
So, you just decided to not eat so much or occasionally not at all and only do exercise that was the best, minimum way to get the fastest results you so desire?  Good.

Well, get ready for the 3 Rights of Certified Fitness Nurse Coaches’ featured plan, Weightloss P.R.N.  We teach you the 20-80 Rule for the:

• Right Patient/client
• Right Minimum Effective Dose (M.E.D.) of exercise, food and supplementation
• Right Time

Don’t forget to call in and listen/participate in the FREE webinar and call for the WLPRN program below.

Title: Intro to Weightloss P.R.N. & Intermittent Fasting Webinar
Time: Tuesday, January 24th 2012 at 7:00pm Eastern
Listening method: Phone + Web Simulcast (web link will be sent to you)
Phone Number: (201) 793-0051
Pin Code: 704896#

The 7 “Rules” of Weightloss P.R.N. are Paleo-Inspired:
(The hardest thing for many of you will be to LIMIT your exercise and not do more of what is recommended because you want “more” results.  Resist the “2 aspirin are good, then 6 must be better” attitude when comes to all aspects of this program, including the fasting and calorie restriction too.)

1. You must do an Intermittent Fast (IF)* for 24 hours at least one time weekly; not more than two times per week or more than 24 hours at a time.  You can start the fast at any time.  Make the fast occur mostly during sleep.  I usually start my fast on Monday at 1pm.  Then I don’t eat or drink caloric foods till 1pm on Tuesday.  Some people like to start their fast later in the day like 6pm so they can sleep better.  But then you cannot eat until 6pm the next day.  It’s not that hard and you really feel great about understanding your body’s need for food and not just an emotional eating thing.  You are allowed to have black coffee, any kind of tea, water, seltzer, and only in a pinch, diet soda.  WARNING: the sugary taste may trigger cravings in some of you, and aspartame is an excitotoxin in your brain.  So I don’t recommend diet soda.
2. You can have a Day of Desire (D.O.D.)** after 5 days of being on this plan and your 1 day of (IF).  D.O.D. means that you can eat/drink whatever you want on that day*.  Recommended day for eating out.
3. Limit your choices of foods for 5 days.  This is called “Stimulus Narrowing”.  You mix and match from the foods below.  You may choose from the following foods when not fasting:
   Protein sources:  4 oz. is the serving – Any fish/seafood, eggs, beef, liver (grass-fed/finished preferred), limited chicken breast or thigh, turkey (turkey jerky), lamb, pork.
   Fermented foods:  1 cup is the serving – Greek yogurt (2% or full fat), cottage cheese, sour cream (2% or full fat), hard cheeses (raw) could go here too;  ¼  cup is serving for sauerkraut, pickled foods (olives, pickles, capers), vinegar, 1-2 glasses wine and beer (limited to D.O.D. days)
   Carbohydrate sources:  Limited bread products – 1 piece or one wrap is the serving – Sprouted bread/wraps, sourdough bread, 8 crackers is the serving – gluten-free crackers (that’s all the bread products allowed!  No cakes, cookies, brownies, pies, candy, etc.)  Only 2 meals a day allowed with the listed limited grain products.
   Starchy carbohydrates – tubers – ½ cup cooked is the serving – sweet potatoes, legumes – all beans/peas/lentils allowed, except baked beans.  If you are salt sensitive please watch the refried beans, they usually have a lot of sodium.  Wild rice, mixed vegetables (corn, lima beans, carrots, peas, beans), squash (all types).  Fibrous carbohydrates – ½  cup cooked, 1 cup raw, is the serving – cruciferous vegetables – (broccoli, cauliflower, never eat raw), green beans, asparagus, spinach, kale, collard greens.  Lettuce, salad greens, peppers, mushrooms, onions, beets, celery, cucumbers.
   Limited fructose – No fruit except tomatoes/avocadoes, limited citrus.  Avoid high fructose corn syrup (HFCS).  Only xylitol, stevia as an artificial sweetener. 
   1/2 tablespoon of raw honey with yogurt is allowed.
   Fat sources:  1 tablespoon is the serving – Olive oil, butter or ghee (butter w/o milk solids, clarified butter), coconut oil, duck fat, lard, flaxseed oil, bacon, mayonnaise, various nuts – walnuts, almonds, brazil nuts (very limited, only 3-5 nuts), flax seeds and chia seeds. (need grinder – do not buy already ground flax/chia seeds!)   You may also have coconut milk (not considered dairy), a serving usually has about 5-6 grams of saturated fat per serving, so I put it here.
4. Do not drink your carbohydrates: Only water (Lots of cold water.  At least 32 ounces a day.  Have a very,very cold glass of water every morning upon getting up), coffee (some cream), tea, drinks with stevia, xylitol, limited diet soda.
5. Take supplements: Suggested multi-vitamin/mineral (CFN Health Pak), fermented cod liver oil (EPA/DHA) and high vitamin butter oil (available click here), probiotics, digestive enzyme, liver and thyroid support, nutritional yeast, whey protein, garlic, cinnamon, green tea (EGCG).  Suggested supplements on Vitaminky entry to the left.  You may use any spices as long as they don’t have added salt/sugar.
6. Exercise ONLY 2 times per week, 20-45 minutes, easy walking.  Some resistance training.  Do 60-90 second exercises in the am and during fasting days.  Do casual walking, easy continuous movement whenever possible, (NO long ‘cardio’ or intense cardio-combo group exercise please, like bootcamp style classes, butt blaster and body pump classes! while on this program please)
7. Call in to weekly group coaching calls:  Every Tues. at 7pm we will have our weekly group calls for support and further instruction and clarification on this Weightloss PRN plan.  The call will be recorded, but you must ‘keep up’ with the weekly subject matter.  Bringing questions/concerns to the calls help everyone.  You need to know the supplies and the best way to schedule with your specific schedule. 

*You must be medically able to do a 24-hr. fast to participate in this program.  This is NOT a diabetes management program.  If you have diabetes you will need medical clearance from your physician prior to participation.  No exceptions or changing of the program will occur.  We also have a NEW “Plateau Buster” week that is included in the program price.

**Some women may not be able to participate in this D.O.D. on certain weeks because of hormonal reasons which will lessen their ability to lose weight at that particular time.  Also it is explained during the weeks of group coaching that you should expect to gain up 4-6 lbs. after a D.O.D., but is it just water from all the simple carbs eaten.  Only buy limited amounts of crap foods that you like, from your list of 10 foods that you feel you can’t live without, for just that D.O.D.

You have to take the initiative and make the call.  I will only e-mail those who are paying clients, with all the specifics from week to week.  This is a very sustainable waist reduction program for pre-diabetics, approved by physicians, nurse practitioners, physical therapists and registered dietitians.  You get early results that keep you motivated; yet you can live with the rules with a lot of options so you won’t get bored.  Because of the required 25-30 gm of protein at every meal, limited soy intake and reduced grain intake… there is NO vegetarian/vegan subsitutes for this plan.  Sorry.  There is a way to do the plan if you eat only eggs and dairy and fish for protein sources.

For Supplies:
Please go to:
http://www.certifiedfitnessnursecoach.com/Affiliate-Products.html

Keep It Real…Food,
Minky
(732) 620-2193
Minky@certifiedfitnessnurse.com

*Disclaimer! This blog and the information contained in it is exclusively for WeightlosslossPRN clients only.  If you have not completed the Certified Fitness Nurse Assessments and other paperwork; you ar NOT on this program.  I do not know you and your issues.  If you are taking  information off this blog site and using it, it is at your own risk and you are responsible for your own outcomes.  Just calling in and listening to the free information is not enough to say that you are a participant on the program.  This also applies to actual participants who tell and friend and/or family member who “is trying it along with them”.  Even though I think the buddy system could help many people, I’m sorry to say that even that close family member and/or friend is NOT on the program without proper assessment and paperwork completion.