Design Your Body: Your Guide to Cutting Through the Fat

By Cailah Brock

“Design Your Body: Your Guide to Cutting Through the Fat by Coach Cailah Brock is a straightforward, take-no-prisoners approach to achieving health and wellness for real people with real lives and busy schedules. If you're looking for easy solutions or quick fixes, then keep moving; this book isn't for you. However, if you are ready to seriously commit to a long-term plan to achieve goals for a healthier, more fit, and leaner-meaner body, then please take the time to read Coach Brock's advice. Her no-nonsense approach is refreshing in a world full of fads and her tips are practical and doable with committed practice. This is not just her opinion, but she artfully uses research to support her suggestions. I wholeheartedly recommend Design Your Body. I couldn't think of a better investment in your own health and fitness.”
— Dafina-Lazarus Stewart, PhD

• Language: English
• Publisher: Lulu Publishing Services
• Release date: Nov 14, 2014
• ISBN: 9781483420042

Book preview

BROCK

DESIGN

YOUR

BODY

Your Guide To Cutting Through The Fat

Copyright © 2014 Cailah Brock.

All rights reserved. No part of this book may be reproduced, stored, or transmitted by any means—whether auditory, graphic, mechanical, or electronic—without written permission of both publisher and author, except in the case of brief excerpts used in critical articles and reviews. Unauthorized reproduction of any part of this work is illegal and is punishable by law.

ISBN: 978-1-4834-2005-9 (sc)

ISBN: 978-1-4834-2004-2 (e)

Contact Cailah Health Coach Brock:

Email: [e-mail]

Website: www.CailahHealthCoachBrock.com

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Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Lulu Publishing Services rev. date: 10/28/2014

CONTENTS

Foreword

Preface

Acknowledgments

Introduction

Dedication

PART I: GETTING STARTED

Chapter 1:   Are You Ready to Commit?

It’s game time! Here is what you need to be successful

Chapter 2:   Setting S.M.A.R.T. Goals

PAR-Q & You

Chapter 3:   Finding Your Starting Line

But What If I Fail!?

Determining Your Risk Factors

The Big Deal with Blood Pressure

The Danger of Obesity

Body Mass Index

PART II: DESIGN YOUR BODY

Chapter 4:   The Trinity of Health and Wellness

The Trinity Figures Scale

Let’s Consider Sam:

Chapter 5:   Nutrition

Nutrients: How They Operate In Your Body

Vitamin Supplementation

Vitamins and Minerals

The All Mighty Calorie:

1 Pound of Fat

Let’s consider Jessica:

Protein

The Dreaded Carbohydrate!

Fats

The Impacts of Digestive Health on Weight Loss

Daily Nutrition Log

Chapter 6:   General Exercise

What You Should Know Before Engaging in Exercise:

Preparing for Exercise

Warm Up, Cool Down and Flexibility

Steps to Writing Your Exercise Plan – FITT Principles

Chapter 7:   Cardiovascular Training

Chapter 8:   Resistance Training

How to Tame Your Body

Types of Resistance Training

Volume and Training for Weight Loss

Returning to Exercise after a Break

I Only Have 10 Minutes

The Secret to a Flat Stomach

The Re-Evaluation

Chapter 9:   Things That Can Sabotage Your Weight Loss

Works Cited

FOREWORD

Congratulations for taking initiative to gain control of your life, mind and body, and preserving your health for years to come. If you are ready to make the commitment to leading a healthy lifestyle, this book will empower you to enhance your quality of life and to attain the healthy mind and body that you deserve.

Cailah Health Coach Brock brings a unique and incredibly realistic approach to healthy living that will yield long-term success for weight loss, weight management, and designing the body of your dreams. While possessing a master’s of science in Coaching Education, concentration in Exercise Physiology, from Ohio University and a bachelor’s of science in Exercise Science and Fitness Management from the University of Dayton, Cailah is a true fitness enthusiast and professional who leads by example. Through years as a collegiate athlete, coach, personal trainer, fitness instructor, fitness model, and business owner, she has been an advocate for health and fitness her entire life.

This book provides a wealth of information grounded in science and supported by empirical evidence, but more importantly, teaches how to cut through life’s many challenges with self-control and positive attitude. While we can’t change genetic factors or predispositions to disease, we do have the power to make healthy decisions in our daily lives and re-train the mind to think positively. Cailah demonstrates that with a positive attitude, success and results will follow.

If you trust in Cailah’s process, you can be the best version of yourself and an inspiration to others. This book is more than a guide to weight management, but a tool to achieving success in all areas of life. With an open heart and mind to Cailah’s guide, you will experience the true meaning of healthy living and unveil the secret to sustainable results.

-Allyson Caudell, MS

PREFACE

In the health and fitness world, there are a multitude of resources that encourage weight loss. Each resource has its own set of guidelines, exercises and patterns of cause and effect that don’t always align with science and/or research. Information regarding health and wellness has become muddled, muddied and made-up of gimmicks promoting the best diet, diet pill, shakes, smoothies, gluten free products, protein or even surgery. So how can health seekers expect to know what is real and what will work? Design Your Body: Your Guide to Cutting Through The Fat was written to purify the water and help people have a clear voice and true insight on the steps they need to take in creating and maintaining a journey of weight loss and a venturing into a new lifestyle. Start a new path today. Reinvent yourself and achieve the goals that have become distant dreams.

ACKNOWLEDGMENTS

To those who contributed to the creation of the book: Words cannot express my thankfulness in receiving your prayers, guidance and assistance. A simple thank you isn’t enough, so I’ve immortalized your names within this section of love.

Inspirational and Financial Contributors:

If I inspire you, you are my inspiration

-Stephanie James bka Just A Vessel

INTRODUCTION

Disclaimer; this is not a book full of warm fuzzies, emotional rises or empty encouragements. This book will provide you with facts and concrete steps towards improving your health. Choose your starting point, and I’ll take you the rest of the way.

Almost everyone says they want to lose weight, but the question is, are you ready to commit? Weight loss pills, starving yourself or the diet-of-the-month may seem like a good idea or they may even work for a few weeks but they do not last.

Dieting is not a lifestyle. The very word diet indicates a temporary occurrence, which is why those who diet tend to experience fluctuating weight loss. They also typically experience a roller coaster to health. Weight loss pills encourage you to spend money on a product that may momentarily cause weight loss, but you run the extreme risk of malnutrition and other serious health risks as most are not federally regulated. There is also a very real risk of developing a physiological and psychological dependency on these products. Dietary supplements encourage you to become dependent on the product leaving you financially drained, reliant on products rather than food. More importantly, consumers generally still ill-informed about the proper procedures leading to good health.

I am not going to create empty weight loss promises or guarantees because each reader has their own goals and very different starting points. Most importantly, each reader will have different levels of commitment to this program. But I will say that adhering to this guide which is packed full of factual and scientific data can and will allow you to reduce the amount of prescribed medications, reduce High Blood Pressure (hypertension), eliminate Type II Diabetes, lower your risk for other metabolic diseases and of course, initiate weight loss allowing you to maintain a healthy lifestyle.

This guide will assist you in creating your own personal plan for ‘designing your body’ while gradually changing your lifestyle. Weight loss should not be a temporary fad; but in today’s culture, we live in a microwave society where we want everything to appear immediately and if things do not quickly unfold, we quit and blame the system. Expecting to lose weight fast is like putting a 20lb turkey in the oven for 30 minutes (which barely raises its’ core temperature) and expecting a lavish meal to take the same amount of time as it does to reheat a frozen dinner. I promise you, this will take longer than 2 minutes. It will take more than a day, more than a month and it may take more than a year to reach your goal. Creating a new lifestyle first requires un-living the old one. If you are truly ready to lose weight and become a healthier you, then I’ll show you how to change your life!

You must be aware that the journey to gaining and maintaining weight loss and better health is long-term. Again, this will not happen overnight, you may not see any changes in your body until month two! But sticking to this guide and the program will help you create, accomplish, and maintain your goal for years to come. I will teach you how to lose weight, keep it off, and shape your body to your liking. If you follow my instructions to the T and give me time, effort, and enthusiasm, I will Design Your Body.

DEDICATION

This book is dedicated to those who have decided to change their state of life, and to those who aren’t afraid of sweat or hard work. This guide is for all who are actively seeking a better physical life, the millions of Americans who are overweight, and those who are not satisfied with their multiple attempts to lose and maintain weight loss. This journey will not be easy and is a continuous process. Cheers to you for making a decision to move towards improving your quality of life and taking the first step in a lifestyle change that will allow you to Design Your Body! Runners! To your marks!

PART I

Getting Started

CHAPTER 1

Are You Ready to Commit?

Determining whether you are mentally ready to create and maintain change in your life will dictate your potential success in adhering to this program and experiencing lifelong results. When it comes to the thought or idea of change, there are five stages we as humans’ experience. These scientifically documented stages are; Precontemplation, Contemplation, Preparation, Action and Maintenance.

The Transtheoretical Model of Change (Prochaska & Marcus, 1994) is a behavioral theory which examines an individual’s readiness to change by identifying which of the five stages best represents their current behavioral and mental stance (Bryant & Green, 2011, p. 487). Use these stages to pinpoint your level of readiness.

Precontemplation

Precontemplation is simply that. This is the point before the thought of change has even become an idea or entered your mind. People in this stage may understand that they are overweight or unhealthy, but they have never entertained the thought of acting to become healthy. People in this stage are generally sedentary and are not at the point of considering their need for change. Individuals in this stage do not view their health as an important aspect of their lives and often sneer at the idea of being physically active or taking steps to make healthy changes.

Contemplation

Individuals in this stage are still sedentary although they are beginning to consider the consequences of their current habits and lifestyle. They may have thought about exercise, or becoming healthy, but it’s just a thought. These individuals are still not ready for exercise, nor are they prepared to commit or create change. This may be your current position; you are thinking about becoming healthy but either you don’t know where to start, or you are not yet serious about the changes that need to occur in your life. If this stage describes you, do me a favor; take a moment to look at your life, health, happiness, habits, family, job and general lifestyle. From a