Welcome to the No Limit Family!

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Alyson Edwards
6 years ago
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1 Welcome to the No Limit Family! I wanted to personally thank you for joining our program and taking action! You have not only taken the first steps in trying to improve your overall quality of life, but you have also taken the first steps on the journey to earning the body you deserve. Everyone here at No Limit supports you 100%. It s not just about how hard you work out, it s also about making smarter choices when it comes to nutrition and living an overall healthier lifestyle. Remember, in order to achieve your best body possible, you need to stay consistent, work hard, believe in yourself and be patient. Here are a few key tips to help you make the most of your experience at No Limit: -Keep an eye out for s from us (make sure you check your spam filter)! We want to make sure you re receiving our s with all the cool stuff. -Make it a goal to get your measurements and body fat taken the first week of each month to track progress. This is completely optional. However, keep in mind consistency equates to success. -If you haven t received a NL shirt, please make sure you let us know. -We suggest you work out 4-5 times a week consistently to see continuous improvement. -Proper nutrition is VERY important! Without proper nutrition you won t lose body fat at the rate you d like to. If you have any questions, please feel free to ask any No Limit Team Member for help or tips. -Do you Facebook? Add us on FB! Search: Sako Yakinian and add me so we can keep in touch. Also LIKE our fan page No Limit Personal Training to get motivational posts, tips, and specials. Plus, this is where we share all the action that goes on around here! -Follow us on My personal username -The biggest compliment to us is the referral of your family and friends. We appreciate you helping us grow our company as we help you better your life. If you need further assistance please don t hesitate to ask any us while at No Limit. You can always me or our awesome administrative team at NoLimitAssistant@gmail.com. We look forward to helping you become the best version of yourself. Welcome to our family. Committed to your success, Sako Yakinian (714) NoLimit.Sako@gmail.com

2 No Limit Personal Training Mission Statement Our mission is to transform the lives of all members through training, nutrition and proper mindset. -No Limit Core Values- Commitment Family Passion Empowerment

Welcome to the #NoLimitFamily No Limit Principles for a Successful Training Experience 1) First and Foremost, We Are All Family We are all here for the same reason, to continuously be a better

3 Welcome to the #NoLimitFamily No Limit Principles for a Successful Training Experience 1) First and Foremost, We Are All Family We are all here for the same reason, to continuously be a better version of ourselves and always strive to our maximum potential. This is not between you and others. Arrogance, trash talking, and boasting aren t what we are about. Work hard and stay humble. 2) Show Up On Time You do not want to miss the warm up; it is crucial before workouts and prevents injury. You also want to be respectful of other members and the coaches time. 3) Be Courteous To The Coaches With training come instructions. Please be courteous to the coaches and other members, keeping the talking to a minimum. Active listening will help prevent injury and maximize the full potential of your work out. 4) Put Your Equipment Away Even if you did not use it, please help keep your gym clean and presentable. Always leave it better than when you found it (i.e. weights, mats, etc.). 5) Encourage Others This is a family! The more you encourage and support one another, the better! 6) Practice Patience We all want results and we want them immediately. It is not always about instant gratification. Patience is very important because it s what will help you with continued progress. Stick to the plan, work hard and trust the process. 7) Nutrition Is Key This is non-negotiable. You work way too hard to not progress due to poor nutrition. Follow the plan, no exceptions. 8) Respect Others Just like in every family, there might be individuals you don t like. While you re at No Limit we ask that you treat everyone with respect, please. 9) Don t Be Afraid To Ask Questions You are here to better yourself and we are here to help. In some cases, you will never know unless you ask. Please never hesitate to ask a question.

4 No Limit Principles for Proper Nutrition 1) Eat real, whole, and minimally processed foods 2) Eat food as close to its natural state as possible 3) Eat slowly and only until satisfied 4) Eat protein with every meal and most snacks 5) Eat at least one full serving of vegetables and/or fruits every time you eat 6) Eat healthy fats with most meals 7) Eat quality carbohydrates with most meals, especially around exercise 8) Drink beverages with few ingredients and few calories, most of the time 9) Utilize supplements when appropriate No Limit Approved Foods This is by no means an exhaustive list, but it should give you a pretty good idea of what foods will ensure you reach your nutrition goals. PROTEIN CARBOHYDRATES FATS OTHER Buffalo/Bison All veggies Avocado Spices Steak All fruits Coconut oil Herbs Ground beef, lean Beans Fish oil Salsa Dairy, plain whole-fat Lentils Olive oil Water Chicken Old-fashioned/steel cut oats Almonds Tea Turkey Sweet potatoes Walnuts Black coffee Eggs Quinoa Nut butters Almond milk Tuna & other seafood Brown or wild rice Chia seeds Beans & Legumes Flax seeds *Organic and grass-fed are always the better choices because it is: cleaner, has more omegas, and more antioxidants.

5 No Limit Portion Guide Your palm determines your protein portions Your fist determines your vegetable portions Your cupped handful determines your carbohydrate portions Your entire thumb determines your fat portions Portions for Men Portions for Women 2 palms of protein-rich foods 1 palm of protein-rich foods 2 fists of vegetables 1 fist of vegetables 2 cupped handfuls of carbohydrate-rich foods 1 cupped handful of carbohydrate-rich foods 2 entire thumbs of fat-rich foods 1 entire thumb of fat-rich foods No Limit Snack Suggestions: ¼ cup of nuts (Walnuts or almonds) ¼ cup of mixed berries (strawberries, blueberries, or raspberries) Medium apple and 1 tbsp. of natural nut butter (almond or peanut) ½-1 cup of 2% plain Greek yogurt String cheese and 2 oz. of sliced turkey breast Protein shake Quest bar 1 Slice Ezekiel bread with 1 tbsp. of coconut oil spread 2 Hard boiled eggs Cucumbers or green veggies with 2 tbsp hummus

6 Supplement Guide Supplements should never replace real, whole, nutrient rich foods. However when your diet is in check, these supplements can add nutritional insurance and have been scientifically proven to be effective. Here are the Big 5 according to Precision Nutrition. 1) Fish Oil -Take 1-2g of combined EPA & DHA daily 2) Vitamin D -Take 1,000-2,000IU daily if not getting 30 minutes of sun exposure 3) Protein Powder -Women grams per serving and men grams per serving 4) Probiotics -Take daily 5) Multi-Vitamin/Multi-Mineral -Take a simple and ideally food-derived multi daily Recommended Supplement Brands Multivitamin Men- Super Nutrition men s blend Women-Super Nutrition women s blend Vitamin D-NOW brand Protein Powder Tera s Whey or any Grass-fed whey with no or minimal artificial sweetener Probiotics-Digest Gold Fish Oil- Nordic Naturals No Limit Principles for Better Sleep When looking at the big picture, sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition. The best way to improve your sleep quality and quantity is to make it a priority. Here is what we know about the importance of sleep: 1) The average adult gets about 6 hours and 40 minutes of sleep per night. 2) About 30% of the population gets fewer than 6 hours per night. 3) Studies suggest that people who sleep less than 6 hours per night gain almost twice as much weight over a 6-year period as people who sleep 7-8 hours per night. 4) Studies show that lack of sleep increases risk of of: a. Altered food intake (decrease in satiety hormones, increase in hunger hormones; increase in pleasure response to food, causing increased food intake) b. Altered glucose tolerance, insulin resistance & diabetes c. Inflammation d. Obesity e. Decrease in testosterone and increase in estrogen f. Loss of lean mass, including muscle, bone, and organs (such as your brain) g. Decrease in thyroid stimulating hormone h. Heart attack i. Stroke

7 No Limit Principles for Reducing Stress Stress reduction is a vital and often overlooked component of any successful training program. Beyond a certain point, stress stops being helpful and starts causing major damage to your health, mood, productivity, relationships, and quality of life. Here is a No Limit-approved list of activities that count as de-stressing: 1) A relaxing walk (especially outside) 2) Meditation 3) Massage 4) Deep breathing 5) Laughing 6) Yoga, gentle mobility, and/or slow stretching exercises 7) Relaxing in a sauna 8) Drinking green tea Tips to Improve Recovery There are numerous things that you can do to increase your body s ability to recover, but we are going to put most of our focus on nutrition, sleep and specific recovery modalities. Specific recovery modalities: Soft tissue work with a Foam roller Massage (once a month, or more often if you can afford it) Epsom salt baths (1-2 times a week for 15 minutes, more if you re feeling sore or tired) Meditation (5-10 minutes a day is great) Aerobic Cardio (30 minutes a day, 2 days a week) No Limit Family Recipes No Limit Smoothie 6-12oz Unsweetened Almond Milk (Vanilla or Chocolate) 1-2 Scoops Protein Powder (Vanilla, Chocolate, or Strawberry) 1-2 Handfuls of Spinach 1-2 Cups Frozen Berries 1-2 Tbsp Healthy Fats (Chia/Flax Seeds, Slivered Almonds, Chopped Walnuts, Almond Butter, etc.) Combine ingredients together in a blender, blend it up, and enjoy! Great for pre-workout nutrition or a healthy, on-the-go snack! No Limit Overnight Oats ½ cup oatmeal grams of Teras Whey vanilla protein powder 3-4 blueberries (optional) Generous portion of cinnamon Put it all in a container then pour ½ cup of unsweetened almond milk until the oats are covered. Don t pour too much it will become soupy. Mix it all together, put the lid on and store it in the fridge overnight.

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you