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Exercise is essential to maintaining a healthy body. Flexibility, strength, endurance, structural efficiency, core strength, muscle tone, healthy BMI, and good composition are all results of exercise. By challenging the body through multiple plains of exercise, you allow yourself to achieve a high level of fitness that will allow you to live a longer, healthier life. It is a fact that the more you exercise the more resilient your body is to injuries, such as muscle atrophy, postural distortion, and your common strains and sprains.

Aside from the physical benefits of exercise, it also has several mental benefits. For many, it can be a coping mechanism to deal with whatever else is going on in their lives. Others might just feel better about themselves after putting in a good workout because they feel a sense of accomplishment. Whatever it might be, exercise is crucial for people who want to live a healthy lifestyle.


Nutrition plays a vital role in all aspects of your life. Without food we cannot function; however, it is what we choose to eat that makes all the difference.  Our bodies are designed to eat small meals throughout the day. Think about a baby – they eat every 2-3 hours – that’s how your body is designed to function.

Eating breakfast is essential for getting your metabolism up and running. When you are not eating you are fasting, and when you are fasting your body doesn’t burn stored calories efficiently. In order to make this happen you must break the fast (break – fast → breakfast). Your metabolism is like a furnace; you want to keep it running all day. It takes an average of an hour and a half to 2 hours to completely digest a meal. At that time, you want to consume more food in order to keep the metabolism running at a high rate. While your body is digesting food, it uses stored calories to keep you going, so you want to keep the body burning as many stored calories as possible. This is why eating 6 times a day is essential.  See the sample daily meal plans created below, ranging from taking in 1200 to 2000 calories per day:


The BMI formula (BMI = Body Mass Index) is a useful tool to check body mass index for a population-wide “snapshot” measure of fatness or thinness. However, this formula may not apply directly to you, especially if you are athletic and more muscular than average.

DescriptionLower BMIUpper BMI
AnorexicBelow 17.5
Morbid ObesityOver 40


The RMR formula uses the variables of height, weight, age and gender to calculate the Resting Metabolic Rate (RMR), which is the number of calories burned daily at rest. This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat in the body. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).

RMR =  (9.99 x weight in kilograms*) + (6.25 x height in centimeters**) – (4.92 x age in years) – 161

RMR = (9.99 x weight in kilograms*) + (6.25 x height in centimeters**) – (4.92 x age in years) + 5

*To calculate your weight in kilograms, divide your weight in pounds by 2.2.
ex. If you weigh 135 pounds, your equation will be: 135/2.2 = 61.4 kg

**To calculate your height in centimeters, multiply your height in inches by 2.54.
ex. If you are 6′ tall (72 inches), your equation will be: 72 x 2.54 = 182.9 cm


Rest and Recovery is just as important as exercise and nutrition. Proper rest allows the body to repair and regenerate from stress and exercise. You only truly lose weight when you are sleeping. The body repairs and shrinks while sleeping. The average adult requires a minimum of 8 hours of sleep each night to adequately repair itself. Without the proper amount of rest, you become stagnate, and you are decreasing the effectiveness of eating correctly and exercising consistently.


G-Train Fitness is the last element you need to complete your fitness equation.  By adding the elements gained from the G1 – G4 program, you will be on the right track to reaching your maximum potential.  Exercise + Nutrition + Rest & Recovery + G-TRAIN = ENERGY.  This is what we all NEED and CAN HAVE!!

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