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The Whey Gourmet Lifestyle Program
 Welcome to the PVL Whey Gourmet Lifestyle and congratulations on taking the first step to achieving the body of your dreams.
Jim McMahon Introduction
Hello, I am Jim McMahon, the originator and owner of PVL Fit Foods. When we started PVL in 1996 we wanted to make nutritional drinks that really delivered! We wanted taste, performance, convenience and of course, real value. In a nutshell, we wanted to only make products that we would use ourselves and be proud to recommend to all our friends and families. – Our formulas had to simply be better than what was available! With Whey Gourmet high protein shake mixes we know we hit the target. In fact many people from all walks of life are amazed to find protein shakes that simply mix up so easy, taste this fantastic and that are easy to digest!
Whey Gourmet is the only line of protein shakes available in over 14 flavors, so you can always choose a different flavor every week, or every day or even a different flavor in the morning, afternoon and at night! This never before seen choice makes getting a lean, low fat, low sugar shake not just easier but also desirable – you will actually look forward to having your Whey Gourmet – and by doing so, you will see results faster than ever before!
I want to share the message with you and the world - eat great foods, choose from an array of flavorful choices to achieve a healthy body weight. By doing so you will then generate more than enough energy and the drive to make the simple decisions that will allow you to easily gravitate towards your fitness goals.
All of these things are possible with a solid nutrition and exercise plan and we believe that the Whey Gourmet Lifestyle Plan is the easiest, most uncomplicated, extremely convenient program for any person to follow. So go ahead. Make a decision right now to be the best you, that you can be – it’s time to get in shape now and feel better than you ever have before!
I have asked Elaine Goodlad, one of the top Fitness Models and a world class athlete to come and talk with you about how she changed her life for the better, putting the Whey Gourmet Lifestyle Plan into simple action.
Thank you, and have fun!
Elaine Goodlad
Hello and thank you for taking the time out of your busy life to learn about the Whey Gourmet Lifestyle Plan.
Before I get into the program let me tell you a little about myself. I am fit, I am 40, and I am having the time of my life! But my life wasn’t always like this.
I grew up in a small prairie town on a farm in Canada.
I started exercising and weight training when I was just 20 years old and like many other quasi-devoted gym attendees, I suffered from a real lack of noticeable progress. I thought I was doing everything correct, and I was getting frustrated. At one point I even became bulimic, desperate to lose my weight.
But I never gave up and eventually I was lucky enough or stubborn enough to finally accumulate enough of the right information about training and eating smart, to make the right changes in my body - but it took years of trial and error. In that time I was a hairdresser, a makeup artist and my husband and I even owned a fitness center in British Columbia for 9 years. But once I was using the RIGHT information, it all came together and the body fat just literally started to melt off. All this eventually lead me to walking on to Fitness and Figure Modeling stages all across North America!
I didn’t compete in a figure contest until I was 38 and I won the overall title at my very first contest! After that show, I was asked to turn professional. I was thrilled and in my first year I competed in every Pro Figure competition throughout the USA. That carried into the 2nd season where I competed in all but one show. My latest accomplishment was winning the overall title at the California Professional Figure Championships in May, the same day I turned 40. That was a thrill! But it took so many years to accomplish all this – competing may not be what you want to do – but I am showing you that if I can do all this into my 40’s, you can use the same information to change your body around – but much faster than I did! I enjoy fitness modeling and for the past few years have received great coverage in many of the industry's magazines.
Contests:
- Emerald Cup 2002 - placed 1st overall
- Arnold Classic Figure International 2003 - placed 6th
- Night of Champions Figure 2003
- New York Pro Figure 2003
- Pittsburgh Pro Figure 2003 - placed 5th
- Jan Tana Pro Figure 2003 - placed 6th
- Figure Olympia 2003 - placed 11th
- GNC Show of Strength 2003 - placed 6th
- Arnold Classic Figure International 2004 - placed 8th
- Pittsburgh Pro Figure 2004 - placed 3rd
- Cali Pro Figure 2004 - placed 1st overall
- GNC Show of Strength 2004 - placed 8th
- Figure Olympia 2004 - placed 8th
During the time that my husband and I owned our fitness center in Kelowna, BC, Canada, we started carrying the PVL products and selling them in our pro shop. My husband Terry had known Jim McMahon, the owner of PVL, through the health business for years, so I have been with PVL since the beginning. I personally fell in love with the flavors of the various Whey Gourmet products, but also as an athlete I appreciated the quality that I was getting in all of their products and how they worked for me.
It took me 20 years to get to the top of my career but I guarantee that we can help you achieve your goals in far, FAR less time. Right now today, I can give you the right information and tools to get you on the right track. In just 3 weeks you will notice real results, real fast. And after just 12 weeks, you will be a whole, new you and you will have everything you need to repeat your success over and over until you achieve the body of your dreams.
What is the Whey Gourmet Lifestyle Plan?
The Whey Gourmet Lifestyle Plan is a simple eating and exercise program that you can fit into your own schedule to get real results.
Everybody wants a magic pill. Everyday you hear about some new miracle diet, some miracle pill, or fast weight loss system. Let me tell you something right now. If you want to lose weight fast you COULD exercise all day long and starve yourself. However, if you want REAL results, that will LAST, and if you want to take the fat off, and look lean, tight and toned and feel good, you will choose a lifestyle where you eat “well or clean” most of the time and exercise 4-5 days per week. It is important to remember it is a lifestyle; doing the right thing consistently gives you greater results. This Plan is simple and it is designed so you can plug it into your daily routine easily.
The basic principles of the Whey Gourmet Lifestyle Plan:
- Eat 5-6 times a day, about every 3 hours. At first this might seem like a lot of food. You may wonder how can I lose weight and eat so much. Well, eating just 1-3 times a day actually slows down calorie burning! Eating 6 smaller well balanced meals a day actually speeds up your metabolism. Try it and you will see. I urge you to make a firm commitment to eat all the food on the program. At first it may SEEM like it is too much – but stick with it and in a few weeks you will be amazed at how well this Plan works!
- Often people find eating 3 meals and drinking 3 protein shakes a more convenient, faster AND lower calorie way to feeding their metabolism. Most people will find preparing 6 meals per day just too time consuming and that is why Whey Gourmet is the ultimate success tool - it is a perfect fit for getting 3 of your 6 feedings a day.
- Consume 1 serving of protein and 1-2 serving of good carbohydrates at every meal; have at least 4-7 servings of veggies per day. A good rule of thumb is a serving of protein is the size of the palm of your hand and a serving of carbohydrates is the size of your fist.
- Protein is the basis for calorie burning. Your lean tissue, muscle, is responsible for burning over 80% of the calories that you will ever burn. And your lean tissue needs protein to run at red hot levels! Eat at least ¾ of a gram of protein, for each pound that you weigh, everyday. Example; if you weigh 150lbs, consume 120 grams of protein, split up over your 6 meals = minimum 20 grams of protein every meal. One scoop of Whey Gourmet delivers 21-23 grams of protein, the perfect fit. 7 egg whites will give you 21 grams of protein, half a can of tuna delivers about 18 grams and a 6 ounce chicken breast delivers about 25 grams of protein. As you may have already guessed, Whey Gourmet is a lot faster to prepare than eggs, tuna or chicken – and that’s why it works – it keeps you on your PLAN, especially if you need to save time!
- Limit your fat intake. See Bad Fats/Good Fats chart below. Fat contains 9 calories per gram, proteins and carbs contain just 4 calories per gram. There’s enough residual fats in almost all the foods we eat. But when you add extra fat to your diet choose healthier fats.
- Choose your carbohydrates from vegetables, melons, whole grain breads and rice. Reduce or avoid sugar, white flour, pasta, regular breads, muffins and higher sugar fruits like bananas, berries and grapes. A good rule of thumb is ¾ of your carbs should come from carbs that are high in fiber.
- Drink 8 glasses of water each day. At first you may feel like you are drowning yourself, but again it is important to get committed and do it for a few weeks until it becomes a habit. I suggest filling up containers in the fridge equivalent to 8 glasses, and measure your progress. Carry a water bottle with you everywhere you go in your bag, in your car at the office.
- Do aerobic/cardio exercises that are fun for YOU 3-4 days a week.
- Exercise with intensity so that you burn calories residually, for up to 8 hours after your workout is finished. The gym is not a fashion show or a big gossip session. Just get in there and sweat.
- Do resistance exercises (weight training) 3-4 days a week to stimulate greater fat burning. This helps fire up your lean tissue so it burns even more calories. Aerobics works your heart and burns calories for only a few hours – weights work your lean tissue and can elevate calorie burning for up to 8 hours after you’ve left the fitness centre. Don’t argue with success – COPY it!
- Train smart - not for hours on end – to get REAL results.
- Take 1-2 days off a week from exercise to recuperate, so that you get MORE benefit the next time you exercise. You have to refuel to keep going harder and further the next exercise session!
The Diet
The Protein
What is Protein?
Protein is one of the three macronutrients required for life. Proteins are the structural building blocks for many body tissues such as muscles, tendons, ligaments, skin hair and nails and are imperative for healthy immune function. If you want better looking hair and nails – eat protein!
Proteins are composed of amino acids. There are 9 essential amino acids which must be acquired through our diets.
What is Whey Protein?
Whey protein comes from milk. It has been filtered to remove virtually all the milk sugar (lactose) found in milk and is also very low in fat. Whey protein is traditionally used in infant formulas and protein shakes. It is the purest form of protein with the highest biological value of any food we eat.
What are the benefits of Whey Protein?
Using whey protein as part of an overall lifestyle is just like using any other protein source (like dairy, soy, fish, chicken, eggs, meat) – you need to have some protein with every meal.
Other specific applications of Whey Protein include enhanced physical performance and weight management. And aid in disease conditions including: cardiovascular health, cancer, diabetes, infant nutrition, healthy aging, anti-aging and wound care.
Why Whey Gourmet?
Whey Gourmet has the best selection of flavours (14 and counting) to meet each individuals preferred taste.
Whey Gourmet is Thick, rich and more satisfying: Important for dieters and general appeal for the shake to have a texture more consistent with a traditional milk shake without the gummy fibre taste or chalkiness like other protein or meal replacement powders.
Whey Gourmet utilizes only whey for its protein source and is further enhanced with about a gram of glutamine peptides. Whey is rich in all the essential amino acids, especially the “tissue repair” amino acids glutamine, arginine and the 3 branch chain aminos and has long been regarded as the best protein for health, athletics and dieting!
Whey Gourmet combines two, fast absorbing whey protein isolates (both are over 99% milk sugar free), longer absorbing whey peptides and natural ingredients for making a thicker shake, all designed together to lengthen the absorption time of Whey Gourmet protein, allowing the body to use protein in the tissues as required and reducing the use of protein as energy.
No Aspartame
Now available in Natural (no artificial flavours, sweeteners or colours)
Whey Gourmet has the highest biological value of all proteins and delivers all the essential amino acids as well as 10 others!
Other Great sources of protein include:
PVL Whey Cooler
Gourmet Pudding
Lean Cuts of Meat
Egg Whitesv
Cottage Cheese
chicken breast
turkey breast
tuna (water packed)
shrimp
halibut
sole
eye of round
extra lean ground beef
lentils/beans
pork
beef
lamb
I asked Personal Training Experts Brian and Donna Logue, trainers to over 3000 people per year, to help dispel some of the Myths about diet and exercise. These people get results just look at some of their before and afters
Myth No. 1
YOU MUST DO CARDIO IN THE MORNING FOR BEST RESULTS
There is a" perfect" time for everything but sometimes this just does not
fall into your "perfect" schedule. The belief for doing cardio in the
morning is that your body has been depleted during the night and will go
into fat burning mode quicker. There is a greater chance that cardio will
be done on a consistent basis if the time of the day suits your lifestyle
(not the trainers). We have found with our numerous clients, that there
really was no difference between the individual that did cardio in the
morning and those that did cardio in the evening. Cardio is done to speed
up your metabolism and of course get a healthier cardiovascular system.
When doing cardio on a consistent basis weight loss will not be affected
by the time of day that it is done - just do it.
Myth No. 2
YOU MUST RUN FOR BEST RESULTS
We believe that cardio should be done at 65% of your maximum heart rate.
Running is very difficult for an individual that is out of shape and
overweight. We believe when your target heart rate gets too high, a
greater portion of muscle is lost over body fat. Muscle is the metabolic
tissue; the more muscle that you have, the easier it is to lose weight and
get lean. It is important to keep your target heart rate lower to maintain
your muscle. An easy way to determine that you are in a fat loss mode is
to be able to speak and have just broken a sweat. You should do the type
of cardio that you enjoy, this way you will do it. Walking is a good
cardiovascular exercise. We recommend cardio vascular exercise to be a
minimum of 30 minutes a session for best results.
Myth No. 3
WOMAN THAT LIFT WEIGHTS WILL BECOME BIG AND MUSCULAR LIKE A MAN
You stand a greater chance of winning the lottery twice than becoming
overly muscular. Even a genetically muscularly-gifted woman (gifted
meaning having superior genetics and eating and training properly), can
only put on 5 - 6 lbs of muscle per year. This is 1/2 lb of muscle per month
with hard work. Men have more testosterone than women, women producing
about 1/25th the testosterone that a man does. Testosterone is one of the
building blocks of developing muscle. Conditions must be right; food must
be in excess and you must lift heavy to put on that 1/2 lb per month. You
must train with the desire to put on muscle. For woman wishing to stay
toned and small, muscle is important. If the average person hired a
world-class sprinter to train them to run, would they run as fast as their
trainer? No! When comparing yourself to world-class athletes such as
sprinters, bodybuilders, power lifters, football players etc, genetics
plays a huge part in the finished product. Train hard without the fear of
becoming too muscular and you will burn more calories and get leaner
faster!
Myth No. 4
MUSCLE WEIGHS MORE THAN FAT
How many times have you heard this one? Which weighs more, a ton of
feathers or a ton of steel?! A trick question! They both weigh the same,
one ton. One pound of muscle weighs the same as one pound of fat. The
confusion lies not in the weight of the product but in the density. Muscle
is approximately nine times denser than fat so it takes up less room,
meaning the more muscle you have the smaller and sleeker you will be.
Myth No. 5
YOU MUST NOT EAT AFTER 7:00 IN THE EVENING
Life would be very difficult for an individual that worked night shifts if
they couldn't eat after 7:00! Everyone has a different schedule and time
clock. It doesn't matter if you eat late at night if the food you are
consuming is not calorie laden. Excess calories and poor choices of food
cause weight gain - not the time of day that it is consumed. We have
clients that will eat full meals at 11:00 at night and go to bed. For
some, going to bed hungry will only cause them to rise during the night
and look for something to satisfy their urge to eat, which usually is not
something healthy. Even if it is late, we encourage our clients to eat
their food. You can't stoke the metabolic, calorie burning fire, if you
don't add fuel (food).
Myth No. 6
LOW CALORIES AND SKIPPING MEALS WILL CAUSE WEIGHT LOSS
Starving yourself is not the way to lose weight. Most people think the
best way to lose weight is by taking in little food and increasing their
output. Your body's metabolism will slow down to compensate for the lack
of calories and store fat for the impending famine. Fueling your body 5 -
6 times per day will speed up your metabolism. Your body must work to
digest the food you are eating. Staying full helps to keep you satisfied
and helps to prevent cheating. The meal you are choosing to miss in hopes
of losing weight could be the thing that hinders your weight loss. Eating
the proper foods more often is the most important component in weight
loss.
Myth No. 7
TRAIN LIGHT TO TONE
Lean tissue (muscle) is very difficult to put on. You need to lift as
heavy as possible to put on size - just don't be reckless and injure
yourself. Weights should be used to put on lean tissue that amps up your
metabolism for the whole day while cardio vascular exercise helps to burn
body fat. Cardiovascular exercise and proper nutrition will help give you
the toned look you desire.
Myth No. 8
PROTEIN POWDER IS JUST FOR BODYBUILDERS AND HIGH PERFORMANCE ATHLETES
When asking what comes to mind in regards to protein powder, the usual response is muscular athletes. But protein powder, particularly a good whey protein powder, has more important uses in our everyday, fast pace life than just developing muscular athletes. There are so many reasons to use protein powder for a healthy lifestyle:
- The ability to absorb most powders is higher than any food that we could consume.
- Convenience of a powder is a benefit for any person with a hectic work schedule and minimal break time.
- Taste is another benefit. There are many delicious flavours on the market.
- A diabetic could use protein powder to maintain constant blood sugar levels while someone going through chemotherapy may lose their appetite and a quality powder would assist them in maintaining their weight, giving them the strength to go through their treatment.
When looking at protein powder, we hope you look at it as just an extremely valuable, quality source of convenient food, that’s fast and extra lean – just like you want to be! You are what you eat.
“How do you stay on the Whey Gourmet program? “I asked 3 Time Olympian and friend Leah Pells to give us some tips that help her remain focused on her goal even when life is busy.
Fitting in exercise is not that hard…but it does require a few things. Good time management, planning ahead, and most of all, making “you” a priority too. You deserve to have an hour a day to your self, no matter how busy or crazy your home life or work life may be. Life is what you make it…make it good.
- Good Time Management
- Planning Ahead
- Making you a Priority
- Value yourself:
It’s very simple. You must make “you” a valuable priority. Many people right now are wondering what the heck that means; they simply put their needs on the back burner. Leah Pells finds that she is a better Mom because she exercises regularly and that gives her time for herself. Our children learn from watching what we do and we should all want our children to know that exercise is part of our lives – that way they just pick up on another good habit!
- Plan your week ahead.
On Sunday nights, Leah plans her week ahead, co-ordinates her busy schedule with her husband’s, and then prioritizes her workouts in the time available, that works for all. By planning ahead, her family supports her exercise and it really frees her up mentally to go for it and get and the most out of her training.
- Remember exercise is a lifestyle, not a fad.
Do not take on more than you can do. Start with what you can handle, and gradually build up to more and more intensity. This allows us to adapt, and improve and thus stick with our new lifestyle.
- Reward yourself – don’t punish yourself:
You’re human, which means you’re not perfect and so you will make some mistakes. Do not punish yourself by being down on the fact that you missed a day. Think of all the days you did exercise and tell yourself you are doing great. In the same line of thinking, reward yourself once in a while, after a successful week of sticking to your program whole heartedly.
- Feeling Stressed? Don’t Rest – Work Out!
Exercise is a wonderful way to make you feel good. You will feel better mentally and physically if you are exercising on a regular basis. When you’re depressed the brain chemicals responsible for a good mood, are just not available to your brain. So when you’re in a bad mood, the best cure is exercise, as it stimulates the release of those little brain chemicals that ARE responsible for a good mood! You may have heard that referred to as a runner’s high.
- Remember everything in life is a little harder before it becomes easy.
The first 2-3 weeks you may question your new lifestyle, but research has shown over and over that after the first 3 weeks, good habits start to take hold. So start with a 21 day commitment. Soon, these new eating exercise habits will start to become easier and easier.
- Consult expert opinions:
Do you want to lose 10 lbs, 20lbs, 50lbs, 100lbs, 200lbs or more?
Do you want to lower your blood pressure or your cholesterol count?
Are you trying to qualify for life insurance?
Now that you have your “Why” and your “Goals” written down, you’re ready to start.
Just follow the food journal, and the sample exercise routines. And don’t forget to consult a physician before you start a diet or exercise plan. They can also help you identify other health factors you should improve.
From all of us at PVL Fit Foods, enjoy your Whey Gourmet and start the Whey Gourmet Lifestyle Plan today. You’ve nothing to lose, except the excess pounds you want to get rid of!
Take care!
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