3.  Today you will update your stats for the week
 You will review and update your game plans
 Today we will discuss nutritional principles
and begin understanding a meal plan
 You will be introduced to your occurring
world and it’s impact on your performance
 Meet with your team and game huddle

4. TRANSFORM
SCORE SHEET
Winning Score Team Name/Members WEEK
24 JCC 1 2 3 4 5 6 7 8 9 10 11
24 Howard Shenkman 223.8
Gerry Menos 370.0
Danielle Whiting 240.0
Lauren Polo 200.0
Christine Mendoza 186.2
Elaine Sevush 202.0
Louis Holzberg
Weekly Totals 1422.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Weekly Change 1422.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Weekly Goal
Performane Rating

5. There are about 3500 calories in one
pound (.45 kilograms) of fat.
A calorie is the amount of energy, or
heat, it takes to raise the temperature
of 1 gram of water 1 degree Celsius (1.8
degrees Fahrenheit).
Fun fact: a gallon (about 4 liters) of
gasoline contains about 31,000,000
calories.

6. The number of calories in a food is a measure of how much potential energy that food
possesses.

7. HARRIS BENEDICT EQUATION
Women: 655 + (4.35 x weight in pounds) + (4.7
x height in inches) – (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x
height in inches) – (6.8 x age in years)

8. EXERCISE FACTOR CATEGORY EXPLANATION
1.2 Sedentary Little or no exercise
Light exercise
1.375 Lightly Active
(1 to 3 days/week)
Moderate exercise
1.55 Moderately Active
(3 to 5 days/week)
Hard exercise
1.7 Very Active
(6 to 7 days/week)
Hard daily exercise and/or
1.9 Extremely Active
a physical job

9.  This is the amount of energy your body uses
to digest the food you eat -- it takes energy to
break food down to its basic elements in
order to be used by the body. To calculate the
number of calories you expend in this
process, multiply the total number of calories
you eat in a day by 0.10, or 10 percent.

10.  For weight loss, subtract 500 calories per day
from your number in step 2
 For weight maintenance, do nothing, just use
the number from step 2

11. This example is a 40-year-old woman who is 5’5”,
150 pounds, doing the RUSH Bootcamp workouts
5 days per week, and who would like to lose
weight.
Step 1
Plug in her age, weight and height to the equation:
655 + (4.35 x 150 lbs.) + (4.7 x 65 inches) – (4.7 x 40
years)
655 + (652.5) + (305.5) – (188) = 1,425

12. Step 2
So 1,425 calories is her basal energy expenditure,
that is, her calorie needs for weight maintenance
if she were inactive.
Multiply 1,425 by 1.7 for a “Very Active” activity
factor and you get approximately 2,400 calories
per day.

13. STEP 3 STEP 4
She consumes an average of The number from step 2 is
2300 calories a day. So the 2,400 calories. However, since
thermic effect allows her to this woman would like to lose
burn an extra 230 calories a weight, deduct 500 calories
day from the food she eats.
per day from her calorie
needs. So, 2400 calories
You can add calories for thermic
effect to the number from MINUS 500 calories EQUALS
step 2 and we come to find 1,900 calories per day.
that she burns a total of 2630
calories a day with diet.

14.  Choose 2-4 meals that you can easily prepare
and that you can find enjoyable.
 Your breakfast should make up 20-25% of
your daily caloric intake
 Plot each meal on the 7 day meal planner
sheet and put this on your refrigerator or
somewhere else visible
 Write down the ingredients you’ll need on
your grocery list and take it with you when
you go shopping

15.  Law of the Occurring World:
How a situation occurs for a person goes hand
and hand with action.
 When occurrences shift actions do as well.

16.  For one week keep an accurate record of the
amount of food and calories you consume per
day. Note the time and location of each meal.
 Begin to notice how your occurring world is
impacting the choices you make and your
performance in your game. Make a note what
you notice in your notebook.
 Be in communication with your team: Share with
people on your team the results you produced
whether it occurs to you as good or bad
Optional: Have a team workout

17.  TEAM SCORES & PERFORMANCE
 NUTRITION BASICS & INTRO TO EFFECTIVE
EATING
 OCCURRING WORLD AND THE IMPACT ON
YOUR PERFORMANCE
 THE EMOTIONAL EXPERIENTIAL MEMORY