Welcome to KPAUL Mastery Coaching. Personal Power Program. Kpaul Journal. Belongs To:

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Gwenda Beasley
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1 Welcome to KPAUL Mastery Coaching Personal Power Program Kpaul Journal Belongs To:

3 Welcome to your own Personal Power Program. For maximum results, use this journal with the Kpaul Mastery Manual. Please read all the material in the Binder before starting this Journal System. If you are using this journal as your primary plan, we have included guidelines for proper eating and exercise. We at Kpaul Coaching believe in the change and development of all three components of human development: mental, physical, and emotional. All three elements are equally important for creating an abundant life. Most people in America lose focus on developing a balanced life. This journal will aid you in keeping track of your exercise, diet, habits, emotions, and stress etc. Kpaul Coaching does not believe in the quick fix Band- Aid solution that you may see in infomercials. There is no such thing as a miracle solution. However, if you follow this system for ninety days your life will be greatly improved in every way possible. We take pride in the teach approach. You are not alone in this life change process. You can meet with your own Kpaul Coach daily or weekly to assure your success and to help you conquer your struggles in your life. Accountability is essential to life improvements. Changes can be made to your program if need be. We will do everything possible to help you achieve your goals. We are all a team in this system. Good Luck and remember to: RISE ABOVE!

4 General Nutrition Guidelines 1. Eat 4 to 5 servings of Protein (blue group) per day 2. Eat at least 2 servings of Fruit (orange group) per day 1. Eat at least 2 servings of Veggies (green group) per day 2. Eat at least 3 servings of fat (yellow group) per day 3. Eat at least 1 serving of grains (brown group) per day. 4. Eat no more than 2 servings of dairy (pink) per day 5. Eat no more than 1 serving of starch (red) per day 6. Eat a small meal or snack every 3-4 hours 7. Do not eat complex carbohydrates after 6 pm. 8. Do not eat anything past 8pm. 9. Drink at least 80 oz of water per day 10. Caffeine and carbonated drinks do not count as hydration 11. Minimize alcohol consumption 12. Do not eat at fast food restaurants 13. Prepare all food the night before General Exercise Guidelines 1. Weight train every body part at least once per week 2. Keep heart rate above 120bpm while weight training 3. Exercise 1 hour every day with a heart rate over 110bpm 4. Perform aerobics after not before weight training 5. Eat a small meal/snack 1 hour before weight training 6. Perform aerobics on an empty stomach 7. Perform aerobics supporting your own body weight 8. Warm up 5-10 minutes before weight training 9. Stretch before and after exercise 10. Drink at least 2-4 oz water every 10 minutes during exercise

5 Whole Grains Serving Fruits Serving Bagel, Plain-Whole Grain 1 Bagel Cantaloupe 1 Cup Pumpernickel Bread 2 Slices Grapefruit, Red-White-Pink 1/2 GrpFrt Rye Bread 2 Slices Honeydew Melon 1 Cup Couscous / Tabbouleh 1/3 Cup Kiwi Fruit 1 1/2 Fruits Grain Bread 2 Slices Orange 1 Orange Ezekiel Bread 1 Slice Raspberries 1 Cup Pasta (Whole Wheat) 3/4 Cup Strawberries 1 1/2 Cups Pasta (Spinach) 3/4 Cup Tangerines 2 Fruits Brown Rice 1/2 Cup Watermelon 1 1/4 Cups Wild Rice 3/4 Cup Apple, with Skin 1 Apple Rice Cakes 4 Cakes Apple Sauce (Unsweetened) 1 Cup Tortilla (Fat-Free Flour) 1 Tortilla Apricots 6 Apricots Cereal Banana 1 Banana Nabisco Shredded Wheat 1/4 Cup Blueberries 1 Cup Post Grape Nuts 2 Cups Cherries 20 Cherries Puffed Rice 1 Cup Dates 4 Dates Cream of Rice 1 Cup Grapes 15 Grapes Cream of Wheat 1 Cup Peaches (With Skin) 2 Peaches Oat Bran 1 Cup Pear (With Skin) 1 Pear Oatmeal 1 Cup Plums 4 Plums Starches Serving Fats Serving Cups Corn 1 1/2 Cups Canola Oil 1 Tbsp Peas, Green 2 Cups Flaxseed Oil 1 Tbsp Popcorn (Air Popped, Plain) 9 Cups Olive Oil (Extra Virgin) 1 Tbsp Popcorn Cakes 6 Cakes Black Olives 30 (Small) Potato, Red-Medium Size 1 Potato Dry-Roasted Peanuts 1/5 Cup Potato, Russet-Medium Size 1 Potato Natural Peanut Butter 2 Tbsp Sweet Potato 1 1/4 Cups Almonds 15 Yams 1 1/4 Cups Almond Butter 2 Tbsp Macadamia Oil 1 Tbsp

6 Proteins Serving Vegetables Serving Crab 5 oz Asparagus Spears 1 1/4 Cups Crayfish 4 oz Broccoli 1 Cup Lobster 4 oz Brussel Sprouts 1 Cup Shrimp 3 oz Kale 1 1/4 Cups Egg Whites 6 Large Romaine Lettuce 5 Cups Bass 4 oz Red Leaf Lettuce 5 Cups Catfish 4 oz Spinach 1 Cup Cod 5 oz Swiss Chard 1 1/4 Cups Haddock 3 oz Beets, Sliced 1 Cup Halibut 3 oz Bell Peppers, Red or Green 2 Peppers Orange Roughy 4 oz Cabbage 1 1/2 Cups Perch 3 oz Carrots 1/2 Cup Rainbow Trout 3 oz Cauliflower 2 Cups Red Snapper 3 oz Celery 1 1/2 Cups Sardines (Canned in Water) 3 oz Cucumbers 1 1/4 Cups Shark 3 oz Green Beans 1 Cup Tuna (Canned in Water) 3 oz Mushrooms 3 Cups Whiting 3 oz Okra 1 Cup Bison 3 oz Onions, Chopped 3/4 Cup Chicken (No Skin) 3 oz Squash, Summer and Winter 1 1/4 Cups Turkey (No Skin) 3 oz Tomatoes 1 Cup Turkey Breast Deli Meat 3 oz Zucchini 1 1/2 Cups Top Rard Steak 3 oz Egg Plant 1 Cup Flank Steak 3 oz Tilapia 3 oz Dairy Swordfish 3 oz Low Fat Cottage Cheese 1/2 Cup Ground Turkey (93%) 3 oz Low Fat Mozz (String) 1 Stick 100% Whey Protein 1 Scoop Low Fat Parmesan 1 Tbsp Low Fat Ricotta 1/2 Cup 1% / Skim Milk 1 Cup Dannon Fit Yogurt Low Fat Shredded Cheese 1 Container 1/4 Cup

7 List Your 30 day Measurable GOALS: Categories: 1) Health and Fitness Goal: 2) Financial/Career Goal: 3) Relationship with others (family, friends, higher power, and co-workers) Goal: 4) Relationship with self (balance, comfort zones, stress, positive outlook, self-image, self-power, inner dialog) Goal: *We encourage measurable daily stress release

8 Start Date: PHOTO Body Weight Body Fat % Lean Mass Fat Mass 30 Days later: PHOTO Body Weight Body Fat % Lean Mass Fat Mass

9 Kpaul Nutrition Date M T W TR F SAT SUN Todays Goal: Meals Food Consumed Hungry Y/N Time Emotions/Feelings Breakfast Snack Lunch Snack Dinner Snack Water consumed: oz Medications: Alcohol: Y/N Type Amount Did you go to bed hungry: Y/N Health and Fitness Goal Progress,explain: Financial/Career Goal Progress, explain: Relationship With Others Goal Progress, exppain: Relationship With Self Goal Progress, explain: Did you release your STRESS today: Y/N, explain:

10 Kpaul TRAINING Body Parts: Exercise 3 working sets Wt/Reps TODAY'S GOAL: AEROBIC TRAINING AMOUNT: MIN. AVG HEART RATE: TYPE OF CARDIO: TIME OF DAY: EMPTY STOMACH: Y/N GOAL ACHIEVED: Y/N WEIGHT TRAINING DID YOU FINISH IN 30 MIN.: Y / N HEART RATE ABOVE 110: Y / N DID YOU WARM UP: Y / N DID YOU STRETCH: Y / N MENTALLY POSITIVE? Y / N GOAL AHIEVED: Y / N COMMENTS / THOUGHTS:

My Plate Healthy Eating 1

My Plate Healthy Eating 1 Learn more about healthy eating! Go to www.choosemyplate.gov Finding out how many calories YOU need for a day is a first step in managing your weight. Exercise is the key to any