Whether you wish to lose body fat, gain muscle or become stronger and healthier, your nutrition program will be designed to help you reach your personal health and fitness goals. Every diet does not work the same for everyone. The safest and best way is to get an customized nutritional plan where your progress and program can be monitored regularly.

Click here or call 303.803.2322 if you are interested in setting up a customized nutritional guidance session.

Customized Nutrition & Fitness Program
General Fitness & Health
Online Nutrition Services
Nutrition for Kids & Teens
Body Transformation Workshops
"Grocery Shopping" Day with Tiffany!
Healthy Meal Preparation Workshops
Nutrition Tips
- Fiber


GENERAL FITNESS & HEALTH
Custom Designed Nutrition Plan with a BODY Statement Nutrition Specialist - Only $80
- Initial Custom Designed Nutrition Plan plus 3 Follow-up revised nutrition customized nutrition plans ..................... …................................................................................... $200 Paid in full!

Single sessions, 4 week, 8 week and 12 week programs available!

Fitness Consultation and Custom Designed Nutrition with Tiffany Yee is $175 and includes:
- 45-60 minute Initial consult with Tiffany Yee
- Start - up customized nutrition plan
- 3 Follow-up revised nutrition customized nutrition plans
- Body Transformation Binder which includes the following:

1. Analysis of your current eating habits
2. Customized daily nutrition plan and menus for 7 days each week
3. Healthy recipes
4. A food exchange list
5. Weekly grocery list
6. Low fat cooking guide
7. A fast food and healthy eating guide
8. Workout and Nutrition Tips
9. Informational Nutrition Handouts
10. Recommend Supplements
11. Monthly Goal Calendar & Goal setting sheets

-Week 1: Initial Nutrition Consultation
              & Start-up Nutrition Plan for 7 days
              Customized Nutrition Program tailored just for you!
    Training guidance and tips each week.
-Session#2 : Revised Nutrition Program
-Session #3: Revised Nutrition Program 
-Session #4 : Revised Nutrition Program
    
Special Package Pricing:
Initial Session pus 3 follow-up sessions with revised nutrition plans  …..…..…… $350 Paid in full
Initial Session pus 7 follow-up sessions with revised nutrition plans  …..…..…… $575 Paid in ful
You may also pay for each session separately:
*Initial Consult & Start-up Custom Designed Nutrition Plan……………...…….... $ 175
- includes a 45-60 minute nutrition consultation with Tiffany Yee
  - includes a Customized Competitor Body transformation nutrition binder & customized diet!
*Any follow-up Nutrition Session to update your plan ……………..........…..…… $125

* It is recommended to do a nutrition package instead of single sessions for additional savings!

BODY TRANSFORMATION WORKSHOPS!

ONLY $299 for your 6 Week Body Transformation!

Meet once a week for your nutrition seminar and nutrition plan (1 hour) plus small group exercise classes- ONLY $299!

CALL Melissa 720-231-2326 to pay and reserve your spot NOW!

Sign up for the next Body Transformation workshops:
Weekend time(s) available, Monday through Friday time(s) availabe!

(If you have a group of friends who'd like to participate, we can create a day/time with a personalized program for you!)

What
Who
What you get
When & Where
Results
Workouts
Cost
Commonly asked questions

Whether you wish to lose body fat, gain muscle, become stronger and healthier, or compete in an upcoming show, your nutrition program will be designed to help you reach your personal health and fitness goals. Every diet does not work the same for everyone. The safest and best way is to get a customized nutritional and workout plan where your progress and results can be monitored regularly.

WHAT A 6 Week Nutrition & Fitness Body Transformation Program.

WHO Anyone who wishes to feel better about their health and body!

WHAT YOU GET
• Boot Camp, Red Rocks workouts, Small Group Classes every week!
• Analysis of your current eating habits
• Nutrition plan for each week
• Grocery List
• Healthy recipes
• A food exchange list
• Low fat cooking guide
• A fast food and healthy eating guide
• BODY Statement Workout Formulas
• Workout and Nutrition Tips
• New informational nutrition handouts every week
• Recommend Supplements
• Goal setting sheets & Monthly Goal Calendar

Weekly BODY Statement nutrition plan, menus, and recipes handed out each week. Your food logs will be analyzed weekly. Nutrition and fitness handouts, weekly workout guidance and training tips, with a different nutrition and weight loss topic discussed at each weekly nutrition and fitness workshop. Body fat testing and measurements will be taken before the challenge starts and again on the last week or day of. ("Before" pictures are optional!) You will be held accountable each week by a BODY Statement Consultant by weekly weigh-ins, turning in workout & food logs, and workouts at each session.

WHEN & WHERE
Start Date of next Challenge I (Denver, Co):
Weekend time(s) available too! Call 720-231-2326 or 303-803-2322 to reserve your spot!

At the BODY Statement Gym
609 E. Speer, #100 (between Washington & Pearl)
Denver, CO 80203


RESULTS
Loss of body fat, overall inches. Taking your body to its leanest and healthiest condition it can be in 4 short weeks!
Average wt. loss for 6 week program: 6-15lbs
Average fat loss: 2%-8% body fat

WORKOUTS
BODY STATEMENT BOOT CAMP WORKOUTS AND LOTS MORE!
Provides fun high-intensity 45- 60 minute workouts one to three times a week in your fat burning zone, while working all major muscle groups using a variety of exercises. Workouts to choose from include circuit training, kickboxing, yoga strength, fitness dance, strength & fitness skills, outdoor activities (weather permitting), Red Rocks workouts and more... These are the perfect workouts for anyone who wishes to burn lots of fat calories, increase your strength or improve your cardiovascular. All levels welcome!

COST
Only $299 for 6 week Nutrition & Fitness Program

*Just think, Boot Camp Workout sessions with a customized 6 week nutrition plan

THERE IS A LIMITED NUMBER OF PARTICIPANTS ALLOWED, SO SIGN UP NOW TO RESERVE YOUR SPOT! OR pay separately:

• Boot Camp & Small Group Workouts (one hour)... $140 for 10 sessions

• 6 Week Customized Nutrition Plan ONLY (group setting)...$200

• OMRON body fat composition testing.... $25

• OR receive all of the above with 10 small group workouts for ONLY $299!

To sign up, call 720-231-2326 or 303-803-2322!
Check, cash, VISA/ Master Card accepted!

COMMONLY ASKED QUESTIONS REGARDING THE BODY TRANFORMATION WORKSHOPS!
1. What if I am unable to make one of the designated nutrition workshops or Boot Camp Workouts?
You will be held accountable to attend every workshop or workout for the necessary results. But if you have a pre-scheduled event that prevents you from coming to a particular session, you may make it up at another designated Body Transformation workshop or will receive a FREE class pass for other BODY Statement classes, workouts, or nutrition workshops!

2. Once I sign up, what do I need to do to prepare for my first nutrition workshop and workout?
Once you have paid to reserve your spot in a particular BODY Transformation Workshop, you will receive by e-mail all instructions on what to do to get your custom nutrition plan started!

3. How do I sign up to reserve my spot in a particular workshop?
Contact us or call 720-231-2326 or 303.803.2322.

"Grocery Shopping Day" - $75!
Spend an hour with Tiffany and she’ll show you how to fill your pantry and refrigerator with the healthy foods your body needs. (I can show you some low calorie desserts as well!) You will receive a grocery list according to your customized nutrition program and also learn the importance of reading nutritional values when choosing food items.

Delicious & Healthy Meal Preparation - $75!
-Learn how to make your meals tasty and healthy with a one hour lesson with Tiffany. You'll receive some of her favorite recipes that will fit into your customized nutrition program and see first hand how healthy meals can easily be prepared.

Click here or call 303.803.2322 if you are interested in setting up a session with a BODY Statement Specialist to help you get started to healthier and happier you!

Here are some BODY Statement Tips on nutritious eating:
• It is best to eat small meals every few hours. This speeds up your metabolism. By eating 5-6 times a day, you’ll get protein in small amounts throughout the day to support growth and recovery. Body fat will less likely be stored since it’ll be used as an energy source.

• Eat according to what you are going to do in the next few hours. For example, if you are taking a nap, eat fewer carbohydrate foods and if you’re planning on a training session, eat more carbohydrates.

• Try eating your protein before you eat your carbohydrates (bread, rice, potatoes)… you may be surprised at how satisfied and full you become before finishing the plateful of carbohydrates on your plate.

• Drink 8-10 glasses of water each day! (Do not wait until you are thirsty. By then you are already in a dehydrated state.)

• Try ordering your salad dressing on the side when dining out (there’s about 28 grams of fat in 2 tbsp. of salad dressing- that’s 250 fat calories!) You can eat about two (seasoned with lemon pepper) for the same amount of calories) chicken breasts for the same amount of calories

• It is important to supplement your diet with vitamins, minerals and selected healthy substances to ensure maximum progress towards your fitness, muscle-building and fat-loss goals

• According to the International Sports Sciences Association, athletes and fitness enthusiasts need more protein when they are training. It's estimated you can require anywhere from 1.0 to 1.8 grams of protein per kilogram of body weight per day.

Come Back Soon for new monthly nutrition tips!

Are You Getting Enough Fiber?
- Fiber
- Grams of Fiber in Foods
- Common Causes of Constipation
- High Fiber Foods

Chances are, you're not getting the amount of fiber you need in your diet. Of the 20 to 35 grams that the U.S. Department of Agriculture recommends we should eat daily (many health professionals believe up to 60 grams), Americans eat an average of 5 to 14 grams of fiber daily. Both children and adults eat too many refined and processed foods from which the natural fiber has been removed. High fiber foods include beans, whole grains and bran cereals, fresh fruits, and vegetables such as asparagus, brussels sprouts, cabbage, and carrots

No matter how good your health is, you can certainly benefit from adding more fiber into your diet. Consider the following:

• Digestive Health: Fiber helps to maintain regularity by adding bulk to stools and drawing water into the digestive track. It stimulates the nerves in the intestine, causing contractions of the colon and moving waste through quickly. The accelerated transit time and increased bulk helps to prevent hemorrhoids and constipation.

• Heart Disease: When soluble fiber is part of a low-fat diet, it can reduce cholesterol levels and thereby decrease the risk of heart disease. According to studies, men who ate the most fiber-rich foods (35 grams per day) suffered one-third fewer heart attacks than those who had the lowest intake (15 g/day). Clinical evidence shows a 0.5 percent to 2 percent drop in cholesterol levels for every gram of soluble fiber eaten per day.

• Cancer: Along with a low-fat diet, a high-fiber intake could help reduce the risk of certain cancers, including colon and rectal cancer. That might be because the G.I. tracks exposure to carcinogens is minimized because of better transit time of waste. It may also stimulate the growth of bifidobacteria, a good bacteria that prevents carcinogenesis in the colon. Fiber also binds bile acids, which lowers cancer risk. A high-fiber diet is also linked to a reduced risk of breast cancer, because food rich in fiber is usually lower in fat and calories, two factors associated with lower cancer risk. Wheat bran reduces blood-estrogen levels, which also has a great effect on minimizing breast cancer risk.

• Weight loss: New research suggests that fiber could help cut calories by blocking the digestion of some of the fat and protein consumed with it. For example, if a woman keeps her calories constant but chooses foods that double her average fiber intake from 12 g to 24 g, she would get 90 fewer calories. This equals nine to 10 pounds over the course of a year. Fiber also provides bulk in your stomach, making you feel full and curbing your appetite.

• Diabetes: A February 1997 Harvard study showed that a high-sugar, low- fiber diet more than doubled a woman's risk of Type II (non-insulin-dependent) diabetes. By adding one or two servings a day of beans, oats or other soluble fiber, you can lower your fasting blood-sugar level. For some diabetics the reduction has even allowed them to lower the amount of insulin or oral-hypoglycemic medication they need. People with diabetes should consume 40 g of fiber a day, more than the amount for the general public.

Getting 35 g of fiber a day may sound like a diet for a horse, but it's actually easier and more pleasurable than it seems.

        "I have my Protein Muffins with Fibergy or I drink my Power Shake every morning which consists of SoyaMax, Fibergy & Optmega. It gives me 14 grams of dietary fiber* & my essential fatty acids (EFA's: Omega 3 & Omega 6's.) The rest of my required fiber intake for the day comes from foods such as green vegetables or BODY Statement recipes with oatmeal in it, green leafy salads, flax seed, beans, nuts and fruits like apples or pears."    - Tiffany Yee
*In order for my body to get 14 grams of dietary fiber, I would need to consume 7 slices of whole wheat bread or 5 servings of spinach.

BODYStatement.com
Copyright    2005-2007  BODY Statement, Tiffany Yee

Grams of Fiber in Foods

* All-Bran cereal= 1/2 cup 10.4 grams
* Bread, Whole wheat= 1 slice 2 grams
* Bran Buds= 1/2 cup 10.4 grams
* Bran Flakes= 3/4 cup 5 grams
* Cornbread= 1 sq. (2 1/2") 3.4 grams
* Corn flake cereal 1 cup= insoluble 1 grams
* English muffin 1 soluble 0.5 grams insoluble 1.5 grams
* Iced Lemon Fibery Bar(at BODY Statement Store) 5 grams
* Graham Crackers 2= 1.4 grams
* Oatmeal plain cooked 3/4 cup 3 grams
* Shredded Wheat= One large biscuit 2.2 grams
* Shredded Wheat Spoon Size= 1 cup 4.4 grams
* Spaghetti= whole wheat, with meat sauce: 1 cup 5.6 grams, with tomato sauce 1 cup 6 grams
* Wheat Thins 6= 2.2 grams
* Wild Berry Nutrition Bar (at BODY Statement Store): 4 grams
* Rice Brown= cooked 1 cup 2.5 grams
* Rice White= cooked 1 cup 1 gram 

Fruits
* Apple=raw 1 medium, 4 grams
* Apple sauce= unsweetened 1/2 cup 2 grams
* Avocado= diced 1/4 cup, 1.7 grams
* Banana= 1 medium= soluble 0.5 grams insoluble 1.5 grams
* Cranberry Sauce= whole, canned 1/4 cup 1 gram
* Peach=raw 1 medium, 2 grams
* Pear= raw 1 medium 4 grams
* Raisins= 1 tbsp 1 grams
* Raspberries= fresh/frozen 1/2 cup, 4.6 grams
* Strawberries=1/2 cup= insoluble 1 gram
* Tangerine=raw 1 medium 2 grams 

Recommended Supplements
* Aadvantage Matrix Meal Replacement= 1 packet 2 grams
* Fibery Drink= 1 serving 13 grams
* Iced Lemon Fibery Bar: 1 bar 5 grams
* Nutrimeal Meal Replacement= 1 serving 8 grams
* Wild Berry Nutrition Bar: 1 bar 4 grams
* Peanut Butter Crunch Nutrition Bar: 1 bar 1 gram
* Wild Berry Nutrition Bar: 1 bar 4 grams 

Legumes
* Baked beans= canned, plain 1/2 cup 6.5 grams
* Garbanzo Beans= canned 1/2 cup 7 grams
* Green Beans canned 1/2 cup 2 grams
* Kidney beans= fresh, cooked 1/2 cup 8 grams
* Lima Beans= canned 1/2 cup 4 grams
* Peas= canned 1/2 cup 4 grams
* Peas= black-eyed frozen/canned 1/2 cup 8 grams
* Pork and Beans= canned 1/2 cup 6 grams
* Almonds= 1 oz. 3.1 grams
* Peanuts= 1 oz. 2.2 grams
* Peanut Butter Creamy= 2 tablespoons 2 grams
* Popcorn= 1 cup 1 gram
* Walnuts= 1 oz. 1.3 grams

Vegetables
* Asparagus= fresh, cooked 4 spears 1 gram
* Broccoli= fresh, cooked 1/2 cup 2.5 grams
* Brussel sprouts= fresh, cooked 1/2 2 grams
* Cabbage= fresh, cooked 1/2 cup 1.5 grams
* Carrots fresh, cooked 1/2 cup 2.5 grams
* Cauliflower= fresh, cooked, 1/2 cup 1.5 grams
* Corn= whole kernel canned 1/2 cup 3 grams
* Potato= 1 fresh, cooked 3 grams
* Romaine lettuce= 1 cup 1 gram
* Sauerkraut= canned 2/3 cup 3.1 grams
* Spinach= fresh, cooked 1/2 cup 2 grams
* Squash= summer cooked 1 cup 3 grams
* Squash= winter, cooked 1 cup 6 grams
* Squash zucchini= raw or cooked 1/2 cup 3 grams
* Tomato= raw 1 1 gram
* Yams= (orange fleshed sweet potato) cooked or baked in skin 1 med (6oz) 6.8 grams

The exact total fiber grams content is approximate due to other added ingredients in products, also, vegetables and fruits, because of its complexity and size of the "average" fruit or vegetable unit. Most internet information seems to vary from one site to the next. When shopping for food, look on all lables for exact fiber gram content.

 Common Causes of Constipation:
* Not eating enough fiber in your diet
* Not drinking enough liquids (drink eight 8-ounce glasses a day)
* Lack of exercise (20 to 30 minute walk every day is good)
* Some Medications can cause constipation
* Irritable Bowel Syndrome (IBS) causes abdominal pain, bloating, and constipation or diarrhea
* Abuse of laxatives

The most common cause of constipation is a diet low in fiber found in vegetables, fruits, and whole grains and high in fats found in cheese, eggs, and meats. People who eat plenty of high-fiber foods are less likely to become constipated. For people prone to constipation, limiting foods that have littleor no fiber, such as ice cream, cheese, snacks like chips and pizza, and processed foods such as instant mashed potatoes or already prepared frozen dinners, is also important. A doctor or nutrition specialist can help plan an appropriate diet.

Fiber, both soluble and insoluble, is the part of fruits, vegetables, and grains that the body cannot digest. Soluble fiber dissolves easily in water and takes on a soft, gel-like texture in the intestines. Insoluble fiber passes through the intestines almost unchanged. The bulk and soft texture of fiber help prevent hard, dry stools that are difficult to pass. We need both soluble and insoluble fiber in our diet.

If you can not consume all of the daily serving requirements of high fiber foods, or if you do not get relief from constipation, fiber supplements may be added to the diet. When fiber supplements are increased, water must be increased. Be sure to drink at least 8 to 10 glasses of water a day if you use fiber supplements.

High Fiber Food:
Many foods contain a mixture of soluble and insoluble fiber. Both types of fiber are important for your health. Fiber is a substance found only in plants, such as fruits, vegetables, grains and psyllium pronounced: sil'e-um. Fiber cannot be digested by humans. Since it is not absorbed into the body, fiber has no calories.

Fiber in the diet is good for us. It produces a soft satisfying stool, cleanses and keeps your digestive tract in good working order maintaining regularity (keeps the bowels moving) which helps prevent constipation, helps regulate blood sugar and cholesterol levels which helps reduce the risk of heart disease, improves symptoms in irritable bowel syndrome, may help people to lose weight, helps control blood sugar in people with diabetes, protects against colon cancer and may protect against stroke and heart attacks and other heart problems. Increase your intake of water to at least eight glasses a day.

If you can't get all the recommended daily amounts of 20 to 35 grams from your fiber foods, fiber supplements can help. (Tiffany takes "Fibergy" which comes in an Almond Cream & a Gluten Free Peach Mango flavor). Increasing fiber in your diet "slowly" over a period of weeks will help your health and your body to adjust. When fiber is increased, water must be increased. Be sure to drink at least 8 to 10 glasses of water a day if you use fiber supplements. Fiber supplements create a feeling of fullness so take before meals if you are overweight or take after meals if you are underweight or normal weight. Follow fiber supplement directions and always check with your doctor when starting any new supplement.

BODYStatement.com
Copyright   2005-2007  BODY Statement, Tiffany Yee