CRAIG GIERISH HEALTH & FITNESS COACHING

ABOUT CRAIG GIERISH:

11 + years Health, Fitness, Supplement industry

Veteran Firefighter

Fitness Model

A.C.E Certified Personal Trainer

Nutritionist

5,000 lbs total fat lost between all clients

2, 000 lbs total muscle gained between all clients

100 + lives changed forever

FOLLOW ME: @FITCOACH_CRAIG @TRAINMEDAILY

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

My Guarantee: "Give me 3 months, that is all I need to help you transform your health and your life…. FOREVER!!!"

ALLI'S PLAN

DISCLAIMER: Before you begin my program, or any other NUTRITION AND FITNESS program, you may want to consult with your physician.If you are currently under the care of a doctor or taking prescription medications, your physician should be monitoring you as well.Do NOT stop taking any prescription medications without first discussing this with your physician.

Training Approach:

Workout - Month 1

The Plan

-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

THIS IS YOUR MOTIVATION TO STAY CONSISTENT AND HOLD YOURSELF ACCOUNTABLE FOR THE GOALS YOU HAVE SET IN PLACE.

WORKOUT 1

THE RULES

-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.

WORKOUT 1

Workout 1.

-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.

Superset

-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

WORKOUT 2

-Bike- 10 mins, Rest as needed

-Leg Extensions- 3 sets 10 reps - control weight, squeeze at top

Superset

-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

AS WE PROGRESS WE WILL FILL THESE IN.

Day 1

THE PROGRESSION

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!

Day 2

MY WORKOUTS WILL TEST YOU.... AND CHANGE YOU.

Day 3

YOU GOT THIS!

Day 4

GOODBYE STRESS. GOODBYE FRUSTRATION. HELLO RESULTS!

Day 5

Learn the secrets to Rest, Recovery, and Results!

Active Recovery

TO UNLOCK THE SECRETS TO REST AND RECOVERY PLEASE CONTACT ME DIRECTLY

Increased flexibility.

Increased muscle strength and tone.

Improved respiration, energy and vitality.

Maintaining a balanced metabolism.

Weight reduction.

Cardio and circulatory health.

Improved athletic performance.

Protection from injury.

"PROPER" Nutrition:

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.

Month 1 Plan

No gluten, dairy, eggs, soy, fast food, alcohol, and limit sugar intake as much as possible. If this is too hard to stick to than you may have your "Cheat Meal" once a week which will be outlined below.

If you are currently taking protein powder for your workouts I recommend you switch to Nutrasumma Pea Protein. Their fermented pea protein's are dairy, gluten, and soy free, most of all they are DELICIOUS! The fermented pea protein is a great way to get additional veggies in your diet and also provides probiotics which aid in digestions and nutrient absorption. I will include link further in this document.

CALORIES

Based on your activity level and the information you gave me, your calorie level on low carb days will be 1,800 calories/day

This is going to be a baseline starting point. The first week is always a learning curve to see how your body will react to the program. After 2 weeks we will shift directions if needed, just keep me updated and be truthful with eating habits.

For 3-4 days you will adhere to eating no more then 30 grams “starchy carbohydrates”refeed day 1. this day will have slightly more calories/ carbs-Enjoy 1 cheat meal than get back on track.

refeed day 2. this day will have slightly more calories/ carbs-enjoy a cheat meal and get back on track.

Example- Low carb days

Wake up: Workout fasted( meaning do not eat until you finish your workout.)

Eat your carbs and drink your Nutrasumma Protein Shake post workout

Meal 1: 1 cup egg whites, 1 tbsp coconut oil, 1 cup veggies, 1/2 cup oatmeal( add stevia and cinnamon)

Meal 2: 5 oz Chicken 2 cups veggies, 1/4 cup nuts

Meal 3: 5 oz chicken, turkey or cod 2 cups veggies, 3 celery with 1 tbsp peanut butter

Meal 4: 5 oz Salmon salad with 1/2 avocado

Meal 5: 5 oz chicken, turkey or cod 2 cups veggies, 1/4 cup nuts

Example- High carb days

-Wake up -Workout fasted( meaning do not eat until you finish your workout.)

Eat your carbs and drink your Nutrasumma Protein Shake post workout

Meal 1: 1 cup egg whites, 1 tbsp coconut oil, Bagel w/ pb

Meal 2: 5 oz ground beef, 1/2 sweet potato, 1 cup asparagus, 1/4 cup cashews or almonds

Meal 3: 5 oz chicken, turkey or cod, 1 cup veggies, 1/2 cup rice

Meal 4: 5 oz Salmon salad with 1 cup veggies

Meal 5: 5 oz chicken, turkey or cod 2 cups veggies, 1/4 cup nuts

Daily Rituals

Below is a detailed meal plan complete with suggested supplements to add to your routine. If you dial in your nutrition these supplements will have an even greater impact on your overall results. Supplement facts are further down in this document. All Supplements listed can be bought for a discounted price through me.

(MUST HAVES) Vitamin C, Vitamin D, Fish Oil.

Wake up- Drink 16 oz of water and take "7- Keto Plus" as directed on bottle.

BREAKFAST Smoothie - Greens Smoothie- 1 cup spinach, 1 scoop "Nutrasumma pea protein", 1 scoop Greens powder, 1/4 cup almond milk, 2 cup ice. 1 tsp cinnamon (Makes two smoothies)

Take "carb transfer " 30-45 mins before your cheat meal

For recovery and deeper more restful sleep I recommend ZMA nightly and 3 "Growth"

ALLI'S Meal plan

Note- All proteins, carbohydrates, and fat sources can be switched out. Example. Instead of chicken you can have turkey, instead of rice you can have oats.

Since you will be ordering from restaurants I am sure "most" will be willing to customize your order.

Below is a sample template to get an idea of what a balanced meal looks like with your optimal macronutrient ratios.

Your Ideal meal consists of the following( Learn acceptable food sources further in this document.) From what you told me you do not eat "good fats" you need to start incorporating this into all your meals, especially since your carbohydrate intake will be lower.

Meal 1. 400 cals minimum 500 maximum, 4-5 oz protein, 1-2 cup of veggies, 1 serving of good fats. Limit sugar intake, no soda, no starchy carbs until cheat meals (2 per week only).

Meal 2. 400 cals minimum 500 maximum, 4-5 oz protein, 1-2 cup of veggies, 1 serving of good fats. Limit sugar intake, no soda, no starchy carbs until cheat meals (2 per week only).

Meal 3. 400 cals minimum 500 maximum, 4-5 oz protein, 1-2 cup of veggies, 1 serving of good fats. Limit sugar intake, no soda, no starchy carbs until cheat meals (2 per week only).

Meal 4. 400 cals minimum 500 maximum, 4-5 oz protein, 1-2 cup of veggies, 1 serving of good fats. Limit sugar intake, no soda, no starchy carbs until cheat meals (2 per week only).

Week 1: Day 1, 4, 6

BREAKFAST

Greens Smoothie- 1 cup spinach, 1 scoop pea protein, 1 scoop Greens powder, 1/4 cup almond milk, 2 cup ice. 1 tsp cinnamon (Makes two smoothies)

MORNING SNACK

1/4 cup oats with stevia & cinnamon, 1 cup egg whites, 1 tbsp coconut oil.

LUNCH

Power salad–Toss 2 cups lettuce, 1 cup chopped raw veggies, 4 oz chicken, 2 Tbsp. blueberries and 2 Tbsp. almonds with 2 Tbsp apple cider vinegar

AFTERNOON SNACK

Sugar snap peas, mini bell peppers, or any other veggie you want and 1 oz pistachio or other nut.

DINNER

Stir-fry- 4 oz chicken or cod and 1 cup diced broccoli/ cauliflower in 2 tsp. olive oil. Stir in 1/2 tsp. sesame oil & 2 tsp. soy sauce. top with 1 Tbsp. of cashews

Bedtime= ZMA = recovery, zinc, magnesium, vitamin B, makes you sleep like a baby!

Week 1: Day 2,3,5,7

BREAKFAST

Egg sandwich–Scramble 3 egg in 1 tsp ghee butter and layer on bed of spinach with tomato slices & 1/2 avocado, sliced

MORNING SNACK

12-oz almond milk latte with 1 scoop Nutrasumma Pea protein powder with coconut oil

LUNCH

Mediterranean plate–Serve 1 4" spinach wrap with 1 oz feta cheese, 1 cup grape tomatoes, 6 Kalamata olives, 1/4 cup hummus & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice

AFTERNOON SNACK

1/2 cup potato baked( sliced into chips 1/2 cup guacamole

DINNER

2 Chicken Taco lettuce wrap 2 Tbsp. homemade salsa, kambucha drink

Week 2: Day 1, 4, 6

BREAKFAST

8 oz plain greek yogurt layered with 1/4 cup blueberries, 1/4 cup oats and 1 Tbsp. sliced almonds

MORNING SNACK

1 cup asparagus 1 oz mixed nuts

LUNCH

Tuna-stuffed spinach wrap –Mix 1 can water-packed light tuna with 1/4 cup white beans, 1 tsp. each olive oil & lemon juice. Serve in a 4" spinach wrap with 2 leaves lettuce;

AFTERNOON SNACK

1 cup sugar snap peas with 1/4 cup hummus and chicken

DINNER

4 oz Baked chicken served with 2 cups lettuce, sliced red onions and carrots

Week 2: Day 2,3,5,7

BREAKFAST

Greens Smoothie- 1 cup spinach, 1 scoop pea protein, 1 scoop Greens powder, 1/4 cup almond milk, 2 cup ice. 1 tsp cinnamon (Makes two smoothies)

MORNING SNACK

3 stalks celery with 1 Tbsp. organic peanut butter

LUNCH

Homemade veggie soup 1 cup, served with 1 thin slice ezekiel bread topped & toasted with 2 tsp. pesto, 2 Tbsp. shredded part-skim mozzarella & 2 chopped sun-dried tomatoes; serve w/ 1/2 cup strawberries

AFTERNOON SNACK

1 Eggplant baked with various herbs and spices, drizzle olive oil

DINNER

Lemon Pepper Cod served with 2 cups red leaf lettuce sautéed in 2 tsp olive oil with garlic; 1/2 cup brown rice

Water intake

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!

PRO TIP: add lemon wedges to detox, purify the blood, and aid in weight loss.

DISCOVER THE HEALTHLETE WITHIN YOU!

We are a community of people practicing to be our healthiest. We motivate, inspire, and push one another to succeed.

Stay #Motivated. Stay #Inspired. Stay #Healthy

@nutrasumma

Ingredients For Health

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.

ALLI'S Must Have Supplements

Building lean muscle mass requires a strict approach to nutrition and supplementation. For your goals I recommend 7-keto plus, pea protein, Summa Lean, & Amino Clear.

7-Keto Plus

Highly recommended for those who want to lean out, lose body fat, and speed up metabolism.

Carb Transfer

- Helps maintain blood sugar balance

- Reduces the caloric impact of starchy carbohydrates

Helps prevent carbs from turning into fat

Summa Lean

Promotes Thermogenesis & Raises Resting Calorie Burn

Appetite Suppressant

Promotes Healthy Thyroid Function

Fermented Pea Protein: Available in many delicious flavors!

Fermented for optimum digestion and bioavailability

Vegetarian friendly*

Free of soy, gluten and artificial ingredients

Delicious and easy to blend*

Get your supplements Here.

Additional Supplements: Muscle Growth & Recovery

Creatine Plus

Increases Lean Muscle Mass

Enhances Athletic Performance

Decreases Recovery Time

Amino Clear

Helps Preserve Lean Body Mass while calorie restricted

Increased Power & Energy

Boost Immunity

Arginine

Increases Exercise Capacity

Improves Blood Flow To The Heart & Muscles

Combats Exercise Induced Free Radicals

Improves Natural Production of Muscle Building Hormones

Fights Physical Exhaustion

Promotes Hormone Balance

ZMA Plus

Promotes relaxation and deeper more restorative sleep

Supports muscle protein synthesis

Increases muscle strength and natural anabolic hormone production

Additional Supplements: Beauty, Energy, & Immunity

Vitamin B-12

Supports Healthy Blood Cell Formation

Helps Metabolism & Energy levels

Helps Keep Healthy Nerve Function

Vitamin D3

Increases Bone Strength

May improve strength and balance

Modulates immune system function

Immulox

Stimulates an underactive immune system

Calms an overactive immune system

Restores balance to the immune system

Safe and effective for all ages

Pure Skin

Promotes collagen synthesis

Improves skin moisture and elasticity

Minimizes fine lines and wrinkles

Collagen

Increases antioxidant activity in the skin

Stimulates skin regeneration

Improves dry skin

Get your supplements Here.

Food Sources: Protein

Protein has a Thermogenic effect on the body which speeds up metabolism, and aids in muscle building.

Just to name a few....

Chicken, turkey, ostrich

Lean cuts of steak/bison/pork/buffalo/lamb

Cod, halibut, salmon, tuna, mostly any fish

Protein powder

Eggs or Egg Whites

Food Sources: Starchy Carbohydrates

Just to name a few…

Yams or potatoes

Rice Cakes: These taste great, are light and can take them anywhere. Not the Quaker, get the Lundberg

Brown, black, basmati, jasmine rice

Quinoa

Oatmeal:

DO NOT CONSUMe Daily- Breads, Pastas, Cereals: Cheat meal foods

Food Sources: Fibrous Carbohydrates

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.

Food Sources: Fat

(RAW of the following category or lightly salted)

Just to name a few…

Cashews

Brazil Nuts, Pistachios, Almonds and any kind of nut, peanuts not so much

Hemp, Chia, Pumpkin seeds

Olive oil, fish oil, flaxseed, coconut oil, avocado

Next Step

Now that you know what to eat, you need to learn how much to eat.

We can do this a few ways.

Calorie counting. Download the phone app my fitness pal and start logging your daily intake. (If you order meal plans this eliminates the hassle.)

Measuring food. Get a food scale: only way to know exactly how much you’re putting in your body.

Things to Consider

Scenario. Have you ever had a meal consisting mainly of carbs such as pasta, spaghetti etc. and after the meal you felt like you gained like12 lbs.?

Why is it some days we wake up feeling skinnier and more lean then others?

Answer. Carbohydrates.

Explanation. It is not possible to gain 10 lbs. in one meal or even one day. What is happening is the carbohydrates. Once they have completely refilled the glycogen stores in your muscles, they SPILL OVER and go into the subcutaneous layer of fat. Carbohydrates pull in water ny nature. So this soft bloated feeling you feel is excess carbs pulling in water into the layer of fat.

The fix. This is where we will start to learn our bodies better and make adjustments to stay in control.

After these meals, when you experience this feeling, you will eliminate ALL starchy sources of carbs.

The day following, you may have half of the daily normal intake, if you’re no longer feeling this way.

Once your body returns to normal, then we will go back to the normal schedule.

If you feel like even at 100 grams a day, your body is spilling over then we will drop the carb count and will re-adjust your meal plan.

Things to Remember

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.

My Additional Services

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!.

MY FIT BRO:

BUILDING KIDS CONFIDENCE THE HEALTHY WAY

IN-PERSON CHILDREN'S HEALTH & CONFIDENCE COACHING

CALL FOR YOUR CHILD'S FREE IN PERSON CONFIDENCE CONSULTATION!

CURRENTLY ONLY AVAILABLE TO ARIZONA RESIDENTS

(623)226-7904

Reach out anytime for additional questions: As long as you are my client I will take care of you!

Cgierish@gmail.com

(623)226-7904

@fitcoach_craig

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