Cor Bellator Fitness and Nutrition Guide · Cor Bellator Fitness and Nutrition Guide C o r B e l l a t o r F i t n e s s B o u t i q u e F i t n e s s S t u d i o 1 0 9 M a i n S

Cor Bellator

Fitness and

Nutrition Guide

C o r B e l l a t o r F i t n e s s

B o u t i q u e F i t n e s s S t u d i o

1 0 9 M a i n S t . # 2 0 5

L a G r a n g e , T e x a s 7 8 9 4 5

( 8 3 2 ) 4 5 1 - 2 4 8 1

c o r b e l l a t o r f i t n e s s . c o m

Shyla Liebscher

This quick-start guide will help you to learn more about your

body and understand how it works when combined with fitness

and nutrition. This resource will teach you how to implement

and design a fitness and nutrition plan to obtain your goals. As a

bonus I have included a section on common sports injuries and

the best way to care for them.

Cor Bellator Fitness and Nutrition Guide

P a g e | 1 Copyright 2017

Contents So is this a diet? ............................................................................................................................................ 3

Anatomical Structures for Body Planes and Axis .......................................................................................... 3

Processes ....................................................................................................................................................... 4

Physiological Benefits of Exercise ............................................................................................................. 5

Psychological Benefits of Exercise ............................................................................................................ 5

Anatomy of the Body .................................................................................................................................... 6

Head, Neck, and Shoulders ....................................................................................................................... 6

Arms, Elbows, and Hands .......................................................................................................................... 6

Leg and Knee ............................................................................................................................................. 7

Foot ........................................................................................................................................................... 8

Energy and Nutrition Daily Consumption ..................................................................................................... 9

Infants ....................................................................................................................................................... 9

Children ..................................................................................................................................................... 9

Adolescents and Adults ............................................................................................................................. 9

Pregnant and Lactating Women ............................................................................................................... 9

Sources of Calories ........................................................................................................................................ 9

Carbohydrates ........................................................................................................................................... 9

Protiens ..................................................................................................................................................... 9

Fats ............................................................................................................................................................ 9

The Major Minerals in the Diet ................................................................................................................... 10

Calcium (Ca) ............................................................................................................................................ 10

Phosphorus (P) ........................................................................................................................................ 10

Sodium (Na) ............................................................................................................................................ 10

Chlorine (Cl) ............................................................................................................................................ 10

Potassium (K) .......................................................................................................................................... 11

Iron (Fe) ................................................................................................................................................... 11

Magnesium (Mg) ..................................................................................................................................... 11

Zinc (Zn) .................................................................................................................................................. 11

The Trace Minerals in the Diet .................................................................................................................... 12

Cobalt (Co) .............................................................................................................................................. 12

Copper (Cu) ............................................................................................................................................. 12



Chromium (Cr)......................................................................................................................................... 12

Fluorine (F) .............................................................................................................................................. 12

Iodine (I) .................................................................................................................................................. 12

Manganese (Mn) ..................................................................................................................................... 12

Molybdenum (Mo) .................................................................................................................................. 13

Selenium (Se) .......................................................................................................................................... 13

Fat-Soluble Vitamins ................................................................................................................................... 13

Vitamin A (Retinol) .................................................................................................................................. 13

Vitamin D (Calciferol) .............................................................................................................................. 14

Vitamin E (Alpha-tocopherol) ................................................................................................................. 14

Vitamin K (Phylloquinone) ...................................................................................................................... 14

Water-Soluble Vitamins .............................................................................................................................. 15

Vitamin B 1 (Thiamin) .............................................................................................................................. 15

Vitamin B2 (Riboflavin, Nicotinic Acid) .................................................................................................... 15

Vitamin B3 (Niacin) .................................................................................................................................. 15

Vitamin B6 (Pyridoxine) ........................................................................................................................... 16

Vitamin B12 (Cobalamin).......................................................................................................................... 16

Folate (also known as Vitamin M)........................................................................................................... 16

Pantothenic Acid (also known as Vitamin B5) ......................................................................................... 17

Vitamin C ................................................................................................................................................. 17

Designing a Workout – The P.R.A.I.S.E. Method ......................................................................................... 17

Purpose ................................................................................................................................................. 17

Research .............................................................................................................................................. 17

Aim ....................................................................................................................................................... 17

Implement ............................................................................................................................................ 17

Succeed ................................................................................................................................................. 18

Evaluate ................................................................................................................................................ 18

Caring for Injuries ........................................................................................................................................ 18

Bruises ..................................................................................................................................................... 18

Swelling ................................................................................................................................................... 18

Cuts and Skin Grazes ............................................................................................................................... 18



Blisters ..................................................................................................................................................... 19

Burn Injuries and Scalds .......................................................................................................................... 19

So is this a diet? This is not about just getting out there and exercising and eating something somebody else told you to.

This is a specific way to eat based on your body and what it tells you designed with a highly focused

fitness plan geared toward goals and expectations. It will not happen overnight but it can happen rapidly

when these things are combined in a way to achieve optimal health and physical performance. These

are usually driven by self-concept and self-esteem.

Self-concept refers to what a person thinks or perceives about himself. These are ideas that define the

person such as race, sex, family background, affiliations, etc. On the other hand, self-esteem pertains to

the degree by which an individual likes, accepts, or approves of oneself. This entails a great degree of

evaluation which brings about either a healthy or bad outlook towards the self. Self-concept can be

divided into three different dimensions: (1) the view of oneself, (2) the self as recognized by others, and

(3) the ideal self.

Anatomical Structures for Body Planes and Axis † Anterior – front side from the mid-line

† Posterior – behind the mid-line

† Lateral – away from the mid-line

† Medial – towards the mid-line

† Proximal – a point of an extremity that is closer to the body

† Distal – a point along an extremity which is farther from the body

† Superior – above the mid-line

† Inferior – below the mid-line

† Sub – underneath / below



Processes These are projections or protrusions (as with bones) which allow for attachment with other body parts.

† Condyle – the round prominence at the end of a bone

† Crest – a pronounced ridge or edge

† Epicondyle – a projection from a long bone near the articular extremity above or upon the

condyle

† Facet – any flat, smooth surface

† Head – any round, articular protrusion (as supported by the neck of a bone)

† Linea (also “line”) - a minor ridge compared to a crest

† Spinous process – a sharp slender process

† Spinous trochanter – a huge bony projection (which can only be found on the femur)

† Tubercle – a small, round projection

† Tuberosity – a large, round projection; facilitates the joining of tissues or muscles



Physiological Benefits of Exercise Maintains cardiovascular health

Maintains cardio-respiratory health

Aids in digestion

Promotes excretion of waste products

Strengthens immunity and nerve responses

Develops skeletal and muscle growth

Psychological Benefits of Exercise A healthy, positive body image

Promotes feeling of wellness

Enhanced self-esteem

Increased self-confidence

Increased fitness levels

Increased energy levels

Overall satisfaction in life



Anatomy of the Body

Head, Neck, and Shoulders

Arms, Elbows, and Hands



Leg and Knee



Foot



Energy and Nutrition Daily Consumption Individual’s energy consumption and dietary requirements categorized by age group.

Infants – At birth, infants require a daily minimum of 550 kcal up until 3 months of age. By 6

months, infants need at least 760 kcal daily. From 9-12 months, they would need 900-1000 kcal

per day. An infant’s diet from 0-6 months of age should have at least 2 g of protein source per kg

of body weight. This would eventually be lessened by half (1 g per kilogram) as the infant

approaches 4 months when weaning usually starts.

Children – For both sexes, active children need at least 2,100 kcal. This roughly translates to 80-

100 g. of protein daily.

Adolescents and Adults – Here, male and female requirements start to vary. For males, a

daily allowance of 3000 kcal per day is required whereas 2285 kcal per day is ideal for females.

For extreme work, a total of 4700 kcal for male and 3000 kcal for females are required. Dietary

components should have the basic fat, protein and carbohydrates sources, but keep in mind to

limit fat (up to 100 g per day) and carbohydrate intake (to about 300 g per day) except for

individuals who perform heavy work.

Pregnant and Lactating Women – Roughly 2500 kcal is required. 85-100 grams of protein is

ideal for breastfeeding women, but other food sources must be rich in iron, calcium and various

essential vitamins.

Sources of Calories

Carbohydrates Carbohydrates provide 4 calories of energy per gram and they can be classified into three types: simple,

complex, and very complex. The last two hold the most nutritional value.

Protiens Proteins provide 9 calories of energy per gram and they can be classified into

Fats Fats provide 4 calories of energy per gram and they can be classified into



The Major Minerals in the Diet

Calcium (Ca) a. Plays a major role in maintaining bone and teeth strength, blood clotting, release of hormones,

muscle contraction, and nerve health.

b. Known Sources: cereals, fortified flour, green leafy vegetables, milk, cheese, bread, and other

dairy products, fish.

c. Daily intake (adults): 1 g

d. Known Side Effects: Rickets, osteomalacia

e. Known Risk Factors: Vit. D deficiency, excessive calcium loss, menopause or post-hysterectomy

related to hormonal changes.

Phosphorus (P) a. Plays a major role in maintaining bone and teeth strength, energy storage and distribution in

the body; aids in cell division and reproduction.

b. Known Sources: cereals, meat, milk, cheese and bread.

c. Daily intake (adults): 1.5 g

d. Known Side Effects: Unlikely due to wide available sources

Sodium (Na) a. Present in body fluids, maintains internal (cellular) processes and fluid balance, nerve health and

muscle contractibility.

b. Salt is the main source of this mineral. This can also be found in bread, cereal products, meat

(particularly in chicken and eggs) and processed foods.

c. Daily intake (adults): 2-10 g

d. Known Side Effects: Chronic diarrhea and renal deficiency

e. Known Risk Factors: Hot weather conditions, activities that lead to heavy, persistent sweating.

Chlorine (Cl) a. Present in body fluids (i.e. gastric juices), maintains internal (cellular) processes and fluid

balance (with Na)

b. Known Sources: table salt and foods such as seaweed, rye, lettuce, celery, tomatoes and salt.




d. Known Side Effects: Not normally occurring

Potassium (K) a. Present in cell fluids and has similar functions as with Na

b. Known Sources: a wide variety of vegetables, fruits (juices), meat, and milk.


d. Known Side Effects: Chronic diarrhea and laxative abuse

e. Known Risk Factors: Signs will include nausea, weakness, and apathy

Iron (Fe) a. Responsible for maintaining hemoglobin content of blood cells.

b. Essentially occurring in meats and offal, flour, potatoes and most vegetables.

c. Daily intake (adults): 12-15 mg

d. Known Side Effects: Anemia

e. Known Risk Factors: Chronic blood loss (i.e. heavy menstruation, repeated pregnancies), low-

iron and low-Vitamin C diet.

Magnesium (Mg) a. Present in bone and cell fluids; functions in maintaining enzymatic activities.

b. Known Sources: milk, bread, cereal products, potatoes, fruits and some vegetables.

c. Daily intake (adults): 0.3 g

d. Known Side Effects: Hypertension, increased blood cholesterol levels, pregnancy-related

complications, and blood vessel spasms.

e. Known Risk Factors: Common signs include nausea, muscle weakness, and irritability.

Zinc (Zn) a. Promotes normal enzyme activities, energy transfer and protein formation.

b. Known Sources: meat and meat products, milk, cheese, bread, wholegrain, pulses, shellfishes,

flour and cereal products.

c. Daily intake (adults): 9-12 mg

d. Known Side Effects: Weakened immunity, slow learning



The Trace Minerals in the Diet

Cobalt (Co) a. Responsible for red blood cell formation.

b. Known Sources: liver and red meat.

c. Daily intake (adults): 0.3 mg

Copper (Cu) a. Is a major component of various enzymes and aids in the formation of hemoglobin and melanin

pigment.

b. Known Sources: green vegetables, fish and liver.


d. Known Side Effects: Anemia

Chromium (Cr) a. Present in all body tissues and aids in glucose metabolism.

b. Known Sources: liver, cereals, beer, and yeast.


Fluorine (F) a. Plays a major role in bone and tooth formation.

b. Known Sources: tea, seafood, and water.


Iodine (I) a. Is a major component of thyroid hormones.

b. Known Sources: milk, iodized salt, and (mainly) seafood.


d. Known Side Effects: Goiter

Manganese (Mn) a. Forms part of some enzyme systems, facilitates absorption of other elements in the body, and

regulates body processes (fat and carbohydrate metabolism, blood sugar control, etc.)



b. Known Sources: cereals, nuts and tea


Molybdenum (Mo) a. Activates properties of some enzymes in the body; maintains kidney functions.

b. Known Sources: cereals and mostly vegetables


Selenium (Se) a. Present in some enzymes and is related to Vitamin E functions in the body.

b. Known Sources: cereals, meat, and fish.


d. Known Side Effects: Esophageal cancer, Keshan disease

e. Known Risk Factors: Poor mineral content in diet (some food crops in China)

Fat-Soluble Vitamins As the name suggests, these vitamins are insoluble in water but are soluble in forms of fat in the

body (lipids, lipid solvents, etc).

Fat-soluble vitamins are composed of Vitamins A, D, E, and K.

These are stored in the liver and are not easily excreted by the body; hence, we do not need to

include them in the diet on a regular basis. When taken in high amounts, these vitamins can

potentially lead to toxicity.

In this regard, fat intake is also given importance because this allows for the transport of

vitamins in the body. Otherwise, low-fat soluble vitamin deficiency may occur. One example of a

condition which affects fat absorption in the body is known as cystic fibrosis. This causes

damage in the pancreas which results to an abnormal production of digestive enzymes leading

to low-fat soluble vitamin deficiencies.

Vitamin A (Retinol) a. Promotes good vision; Helps produce testosterone and maintain strong immunity.

b. Sources include dairy fat, eggs, fatty fish, and liver. Similarly, carotene is rich in red, yellow, and

green fruits and vegetables.

c. DRV: 600-700 µg/day



d. Known Side Effects: Stinted growth, night blindness, and reduced immunity.

e. Known Risk Factors: poor diet (due to poverty), low-fat diet

Vitamin D (Calciferol) a. An important precursor of cholecalciferol produced in the kidneys; increases absorption of

calcium in the gut and kidney tubule; regulates bone mineral deposition.

b. Sources include dairy fat, eggs, liver, fatty fish, and (mainly) sunlight.

c. DRV: 600-700 µg/day

d. Known Side Effects: Stinted growth, rickets or osteomalacia (w/ skeletal abnormalities), low

calcium in the blood, muscle weakness, and increased risk of infection.

e. Known Risk Factors: Inadequate activities under the sun and smoking.

Vitamin E (Alpha-tocopherol) a. Works as a natural anti-oxidant; fights free radicals; regulates blood clotting and prevents lipid

peroxidation (degradation of lipids via oxidation).

b. Exposure to sunlight between mid-morning and mid-afternoon.

c. DRV: 5 µg/day

d. Known Side Effects: Degenerative neurological syndrome; May be secondary to a myocardial

infarction; and impaired reflexes and vision.

e. Known Risk Factors: Symptoms are rarely seen, but if they are – they may be secondary to a

genetic disorder affecting the absorption of fat in the body.

Vitamin K (Phylloquinone) a. A co-factor in the synthesis of clotting factors; responsible for maintaining healthy teeth and

bones.

b. Sources include green leafy vegetables, milk, and liver.

c. DRV: 1 µg/kg/day

d. Known Side Effects: Among newborns, brain hemorrhage is one of the major effects of Vitamin

K deficiency.

e. Known Risk Factors: Conditions such as the inability to digest/process fat will lead to this type of

vitamin deficiency and the use of anti-coagulant drugs usually done to newborns.



Water-Soluble Vitamins o These are composed of Vitamin B (all 8 different types) and Vitamin C.

o These vitamins do not have sufficient stores in the body unlike fat-soluble vitamins. Additionally,

these vitamins are easily lost when food sources are processed (i.e. cooking, boiling, etc.).

Therefore, symptoms of water-soluble vitamin deficiency appear much earlier than the fat-

soluble type.

o Regular intake of food sources rich in these vitamins are encouraged. There is also no danger of

toxicity because excess amounts of these vitamins can be easily excreted through urination.

Vitamin B 1 (Thiamin) a. Helps enzymatic metabolism of carbohydrates in the Krebs cycle.

b. Sources include wheat grains, whole cereals, pulses, nuts and seeds.

c. DRV: 1.0/0.8 mg/day

d. Known Side Effects: Beriberi, Wernicke-Korsakoff syndrome, and cardiovascular problems (i.e.

difficulty of breathing, chest pain)

e. Known Risk Factors: Alcoholism can lead to depletion of Vitamin B1 levels in the body.

Moreover, diets including polished rice also contribute to Vitamin B1 deficiency.

Vitamin B2 (Riboflavin, Nicotinic Acid) a. Vitamin B2 is an important co-factor of enzymes involved in metabolic processes (oxidation-

reduction activities).

b. Liver, milk, cheese, eggs and yeast are excellent sources of Vitamin B2.


d. Known Side Effects: Cracking of the corners of the mouth; enlarged nasal follicles due to

blockage of sebaceous substances, and red raw lips.

e. Known Risk Factors: A diet that lacks milk products can cause this vitamin deficiency.

Vitamin B3 (Niacin) a. Similar to Vitamin B2, Niacin also functions as a co-factor in enzymes involved in oxidation-

reduction reactions; Aids in synthesis of haemoglobin in RBCs, neurotransmitter activities, and

infection-fighting processes.

b. Protein-rich foods such as meat, offal, fish, wholemeal cereal and pulses are good sources of

Vitamin B3.



c. DRV: 17/13 mg/day

d. Known Side Effects: Pellagra – a condition that is caused by a lack of nicotinic acid and is related

to overdependence on corn as a staple food.

e. Known Risk Factors: A diet that is heavily corn-based and does not have enough protein sources

in it can lead to this vitamin deficiency.

Vitamin B6 (Pyridoxine) a. Vitamin B6 mainly aids in the metabolism of amino acids.

b. Food sources such as liver, cereals, meats, vegetables and fruits are good sources of Vitamin B6.


d. Known Side Effects: In young children, convulsions are a common manifestation of this vitamin

deficiency although very rare.

Vitamin B12 (Cobalamin) a. Vitamin B12 interacts with folate for DNA synthesis; aids in nerve myelination; and production

of red blood cells.

b. Sources include milk, eggs, flesh foods and fermented foods.

c. DRV: 1.5 µg/day

d. Known Side Effects: Megaloblastic anemia and degeneration of the spinal cord which results to

progressive paralysis.

e. Known Risk Factors: Diets low in complex protein (i.e. vegan) and the failure of absorption of

Vitamin B12 known as pernicious anemia.

Folate (also known as Vitamin M) a. This vitamin aids in the metabolism of protein; functions with B12 in myelination reactions and

RBC formation.

b. Good sources of folate include liver, nuts, green vegetables, and wholegrain cereals.

c. DRV: 200 µg/day

d. Known Side Effects: Neural tube defects such as spina bifida (common in newborn), and

megaloblastic anaemia.

e. Known Risk Factors: Use of anti-convulsant drugs, and poor diet choices related to poverty.



Pantothenic Acid (also known as Vitamin B5) a. Functions to help release stored energy in food sources; works with Vitamin B6 to produce

coenzyme A

b. Liver, cereals, potatoes, chicken and eggs are excellent sources of pantothenic acid.

c. DRV: 6 mg/day

d. Known Side Effects: While deficiency is rare, common symptoms in the lack of this substance in

the diet include tiredness, sleep disturbance, muscle cramps, and nausea.

e. Known Risk Factors: Increased stress may lead to higher consumption of pantothen demands of

the body.

Vitamin C a. These acts as an antioxidant and aids in the synthesis of collagen. Promotes absorption of iron

and increases immune defense of the body.

b. Excellent of Vitamin C include fruits and juices, salad and leafy vegetables.

c. DRV: 40 mg/day

d. Known Side Effects: Scurvy

e. Known Risk Factors: Cooking meals and not having enough fruits and vegetables in the diet.

Designing a Workout – The P.R.A.I.S.E. Method

Purpose Identify the purpose or reason for wanting to increase your fitness level and/or introduce new foods

into your existing diet.

Research Research the latest techniques, methods, and exercises for obtaining results in the defined areas of

need.

Aim Design and develop a workout that aims at specific areas of need and aims for an achievable goal.

Implement Implement the designed workout and food changes you have determined to be the areas of need.



Succeed Succeed in achieving your goal.

Evaluate Evaluate where the new area of need is, what’s next, and what worked and what didn’t. This will be your

purpose.

Caring for Injuries

Bruises It is reddish-purple in color which is attributed to the damage on skin capillaries. Bleeding may not

always be evident but the injury will almost always lead to swelling. Tenderness can also be noted in the

surrounding area. For these types of injuries, applying cold compress should be able to effectively

address the swelling and pain.

Swelling The acute inflammatory process is characterized by five major signs as described by Celsus and Virchow.

Most, if not all, are common across all types of injury and infections.

Rubor (redness) – this is primarily brought about by the process of vasodilatation (increased blood flow to the site of injury). Calor (heat) – also attributed to hyperemia related to vasodilatation. Tumor (swelling) – refers to the marked presence of edema caused by the fluid accumulation in the interstitial space and emigration of inflammatory cells to the site. Dolor (pain) – this is due to the swelling caused by infiltration of leukocytes and the presence of fluids. The surrounding pain receptors will then be activated by the resulting congestion in the site. Functio Laesa (loss of function) – due to the painful sensations caused by the chemical processes within the body, movement and activity are then inhibited. Rest and restrict as the area much as possible. Ice the are this also reduces pain levels. Elevating will counteract the effects of gravity on the blood; hence, normal circulation is promoted.

Cuts and Skin Grazes This is very common in all settings, sports-related or not. These types of injuries are minor in nature and

generally heal well on their own. The goal of treatment is stop the bleeding and prevent infection. To

achieve this, apply direct pressure on the area of injury after the skin has been washed with water and

soap or any skin disinfectant. Depending on the size and extent of the injury, an appropriate dressing

must be applied. In the main, sterile adhesive dressings work well with most minor skin injuries.



Blisters Blisters are primarily caused by friction burns, heat burns and skin injuries caused by a corrosive agent

or chemical. It is common to see blisters in the foot areas, but they can also be found in the hands due

to repetitive movements with the use of an article for prolonged periods (as in digging garden soil with a

hand shovel). Blisters can be painful and may take about 1-2 weeks to completely heal. Basic treatment

includes applying a dry, sterile dressing to the area and regular re-dressing of the wound until complete

healing is achieved.

Burn Injuries and Scalds Burns can be classified as (1) Superficial, (2) Partial Thickness, and (3) Full Thickness.

Superficial burns affect the surface of the skin only. Normally, injury would appear pink and does not

form blisters; hence, scarring is also not evident. Pain and tenderness can be noted and healing would

take about 3 to 5 days with skin peeling.

Partial thickness burns affect the skin surface and top layers of the dermis. This kind of injury is the

most excruciating of all because sensory nerves become exposed. Blisters are seen to be moist and

oozing with secretions; affected skin areas appear white, pink, or red. Depending on the extent and the

severity of the burn, healing may take a week up to a month and would cause some scarring and

discoloration on the skin.

Full thickness burns affect all layers of the skin. This can be caused by exposure to fire, contact with hot

surfaces, hot liquids, chemicals and electric shock. Due to the depth of the injury, nerve receptors are

mostly depleted so pain would not be as intense as in partial thickness burns. Affected skin would

appear leathery, dry, or charred. Skin no longer has its natural elasticity and this could lead to burn scar

contractures (tightening of the skin following a 2nd or 3rd degree burn). Healing would roughly take

about a month or more, and skin grafting or replacement may be indicated.

For burn and scald injuries of the first and second degree, the goal of treatment is to rapidly cool the

skin tissues so as to minimize local damage, pain, and edema. Also, removal of restrictive items such as

jewelry and tight-fitting clothes should be done prior swelling. In the case of frostbites, warm the area

slowly until normal physiological skin functions (sensation and blood flow) are restored. Also, take note

that infections are much faster to set in burn and scald injuries. Blisters must be kept intact. Remember

to cover the injury site with dry, sterile dressing and to keep it clean at all times. Do not apply any lotion,

ointment, or cream especially with your bare fingers as this can interfere with the skin’s healing process.

Depending on the degree of the tissue damage, medical treatment may be indicated.

Documents

Cor Bellator Fitness and Nutrition Guide · Cor Bellator Fitness and Nutrition Guide C o r B e l l a t o r F i t n e s s B o u t i q u e F i t n e s s S t u d i o 1 0 9 M a i n S