ABOUT CRAIG GIERISH:
11 + years Health, Fitness, Supplement industry
A.C.E Certified Personal Trainer
5,000 lbs total fat lost between all clients
2, 000 lbs total muscle gained between all clients
100 + lives changed forever
I HAVE HELPED TRANSFORM COUNTLESS LIVES, NOW IT'S YOUR TURN.
CONTACT ME: CGIERISH@GMAIL.COM
Supplements I Use: www.nutrasumma.com 20% off- CRAIGG20
-Strength Train 2 x week - We will not increase this until you hit your mark consistently.
-Light Yoga/ stretching 2 x week - No poses that require balancing and placing force on injured foot.
If injury allows, climb stairs for 10 mins 3 x week
I want you to do 10 reps 10 times a day. 10 reps does not take a long time to do, and you can do this exercise basically anywhere.- https://www.youtube.com/watch?v=1RtM3L00BUU
-Set timer for 30 minutes. Stay Focused on what you need to accomplish. Don’t look at phone. You are there to work and get results.
-Once your timer goes off you may leave.
-If something hurts, don’t do it. There is a difference between Muscle soreness, and INJURY.
-Superset means go from one exercise to the other immediately
-Form is VERY important.
-Stick to the plan, do NOT deviate.
-Rower- 10 mins, Rest as needed
-Leg Extensions- 3 sets 10 reps - control weight, squeeze at top, lower weight slowly, do not let the weight stack touch on descent.
-Stiff Legged Kettle Bell Deadlift - 3 sets 10 reps -
-Bench Glute Bridge x 30 reps total squeeze glutes hard—
-Lat Pulldown 3 x 10 reps
- Wall Plank - 3 sets Hold 1 minute
-Bike- 10 mins, Rest as needed
-Leg Extensions- 3 sets 10 reps - control weight, squeeze at top
-Box Squat- Pick a box that is just above 90 degrees. Go down slow, then stand up normally, repeat for 3 sets of 10 reps
Wall Plank - 3 sets Hold as long as possible.
-Bench assisted dips- 30 reps total
-Cable back row 3 x 10 -
Wall Balls- Minus squat - 30 throws total
WITH CONSISTENCY AND DEDICATION TO MY PROGRAM:
1. (2 WEEKS) MORE ENERGY = YOU NOTICE
2. (4 WEEKS) FAT- LOSS/ MUSCLE GAIN/ STRENGTH GAIN = OTHERS NOTICE
3.(6-8 WEEKS) MASSIVE SELF CONFIDENCE BOOST = OTHERS COMMENT
4.(8- 12 WEEKS) COMPLETE MIND SHIFT!! = OTHERS WANT TO KNOW YOUR SECRET
5. (12 WEEKS) NEW HEALTH, NEW BODY, NEW YOU!
TO UNLOCK THE SECRETS TO REST AND RECOVERY PLEASE CONTACT ME DIRECTLY
Increased muscle strength and tone.
Improved respiration, energy and vitality.
Maintaining a balanced metabolism.
Cardio and circulatory health.
Improved athletic performance.
Protection from injury.
The foods we put in or do not put into our bodies is ultimately what will allow us to build muscle, burn fat, recover, and get the results we want. Working out does not “BUILD” anything. In fact working out actually tears and breaks down muscle tissue. Food and sleep is where the real “BUILDING” occur.
Regardless of what approach you choose to fit your lifestyle, I still incorporate 2 very important principles toward achieving ultimate health.
1. Eliminating the most common foods that are known to cause inflammation, allergies, and food sensitivities in a persons diet. During this time you will physically, “listen to and learn” from your body. What specific foods do to you and how they make you feel.
As we slowly reintroduce these foods there is a period of self discovery. How these foods impact your mental clarity, focus, physical state, and attitude. You will become very in tune with the signals your body gives you.
You will drink no less than 1 gallon a day. (If you do this you will lose 4-7 lbs the initial week)
-Water flushes the toxins out
-Water aids in all processes within the body, including cell regeneration and muscle building
-The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories
-Sometimes people will mistake thirst for hunger: Because of this staying hydrated can also prevent over eating
-Yes, you may pee more frequently, but when you incorporate exercise into your routine your body will adjust. DO NOT SKIMP ON THIS!
I have been working in the supplement industry for over 3 years and will tell you that 99% of the product that people are consuming is NOT safe. Most companies include fillers, artificial ingredients, and other things that have zero impact on your performance but a major impact on our health and insides. If you're shopping at GNC or Hi- Health than please stop NOW! There are zero worthy products in these stores.
There are only a handful of trustworthy brands and products out there. Nutrasumma is the highest quality of all the brands I had done my research on and why I proudly represent them. Behind all their supplements is purity, transparency, and results. If you have any questions regarding Nutrasumma or their product I would be glad to answer it for you.
You should eat a fruit or vegetable with every single meal, I would try to get most of my carb calories from this source of carbs.
Limit fruit consumption to one or two servings and eat as many veggies as you would like!
Just to name a few…
Broccoli, cauliflower, celery
Green beans, sugar snap peas, carrots, asparagus, Brussel sprouts, kale, spinach:
Bell peppers, onion, sweet mini bell peppers, cucumbers
Banana, apples, strawberry, blueberry, grapes, mango, orange, etc.
Pro Tip: Buy a large bag of spinach or some kind of mixed greens. Make it a goal to eat that bag within 4-5 days. You will get a great supply of iron and ensure you're getting enough greens in your diet.
Your day may start earlier or later. Base the schedule around what works for you.
You will be eating A TON of fiber and veggies. It will basically be a detox if you are not use to it. Results will astound you though. A healthier fitter version awaits you.
I substitute turkey, chicken, and fish at any meals. They are lean meats around the same macronutrient ratios.
Veggies. Feel free to eat whatever veggies you want at any meal, in between meals etc.
We use many supplements and vitamins to fill any voids and to keep energy levels up while on a restricted diet.
I also offer recipe templates and meal plans! I make my recipes to be around 350-400 kcal per serving with macronutrients catered. 2 weeks for $30
Skype Q & A $1 per minute
I PUT AN INCREDIBLE AMOUNT OF VALUE, KNOWLEDGE, AND PRIDE BEHIND MY WORK. IF YOU FOLLOW THE EXACT PLAN I HAVE LAID OUT FOR YOU THAN YOU WILL SEE RESULTS. I AM ALWAYS LOOKING TO HELP OTHERS REACH THEIR HEALTH AND FITNESS GOALS, IF YOU HAVE ANY FRIENDS OR FAMILY WHO MAY BENEFIT FROM MY COACHING PLEASE SEND THEM MY WAY!.