Fitness and Nutrition Class Handouts

Dan Wilcox, the owner of Total Health and Fitness in Orem (and my trainer for the year) gave an AMAZING class on fitness and nutrition. He offered his email and phone number for anyone who had questions AND if you would like your body fat tested, he will do that at no charge. Just let him know you are a friend of mine. Contact me and I will give you his information...

Here are copies of the handouts he gave that night. As a recap, you need to find out what works for your body specifially, but these are a good place to start.... And remember the ratios of protein/carbs/fat are important EVERY TIME you eat.

Sample Daily Menu at 1200 calories/day

Sample Daily Menu at 1800 calories/day

2 day a week workout plan

3 day a week workout plan

Sample Breakfast menus

Sample Lunch Menus

Sample Dinner Menus

Sample Snack Menus