Maendel Fitness

1. Nutrition Self Case Study
Initial Assessment & Triage Questionnaire: looking for comprehensive information from
client of what is most important to work on first and gaining insight into the most
challenging and most important areas to the client right now
Eating Habits Questionnaire: (After reviewing the Initial Assessment & Triage
Questionnaire) looking for bright spots, weaknesses and patterns for insight into
creating a plan to help lower sugar intake, eat more variety macronutrients and
micronutrients in the form of brightly colored fruits and vegetables and lean proteins,
increase muscle tone in lower body (quads, hamstrings, glutes, and gastrocnemius),
and creating time for working out and eating appropriately while balancing client load
of 10-12 clients a week (24 sessions twice a week)
Eating Slowly Meal Journal: to monitor quick eating between her clients and
encourage slower eating in a relaxed family setting
Kitchen Set-up Assessment: to determine whether or not the client has adequate
kitchen supplies and is set up in the kitchen to be able to accomplish the health and
fitness goals she has set out to achieve for herself with her current kitchen and pantry
inventory of food
A-B-C Worksheet: to pay attention to the red, yellow, and green light foods in the
kitchen and home right now and possibly remove some of the items from the kitchen
and also get a better idea of using small steps toward larger macronutrient and
micronutrient goals and use less sugar overall
Hand Sized Portion Guide: to help client toward the proper amount of macronutrients
and micronutrients with lean protein at each meal
Fitness Nutrition Plate: to help client see a visual image of how much vegetables,
protein, and carbohydrates should be on their plate at each meal
Planning & Time Use Worksheet: to help client carve out time for herself in the areas of
working out and eating appropriate meals slowly while balancing a full roster of clients
at the same time

2. Case Study Findings:
The client is a 48 year old female that is a stay-at-home mom and owns her own
gym in their home. She is currently certified as a CFT through ISSA and is in the
process of finishing a Master’s level course in Nutrition and Pn1. She is married and
together they have one 10 year old son. When operating at full capacity she has a
client roster of 10-12 clients seen several times a week (approximately 24 sessions per
week). She is very disciplined in the areas of studying, working out, and devoting her
full attention to her clients. However, she needs to work on several areas of nutrition in
order to have her body working at full maximum capacity. We discovered through
administering the Initial Assessment & Triage Questionnaire that there were several
areas that were limiting factors to her accomplishing her goals. We have prioritized
them as the following areas: 1) Need Lower Sugar Intake 2) Drink More Water Daily 3)
Eat Meals More Slowly 4) Increase Macronutrients & Micronutrients and Lean Protein 5)
Time Management Skills 6) Increase Muscle Tone and Definition in Lower Body and 7)
Recovery Between Workouts.
We also administered Eating Habits Questionnaire and discovered that she was
rushed to eat between clients and most likely was not getting the appropriate nutrients
through her macronutrients, micronutrients, and lean proteins while she was working
with four clients each evening back to back from 4 - 8 pm. We noticed several bright
spots as she was disciplined in the morning to take supplements consisting of calcium,
multi vitamin, Omega 3’s, Greens, and Apple Cider Vinegar for recovery. She also did
not snack during the day and kept consistent meal times throughout the day from 6:30
am for breakfast, 11am for lunch, and 4 pm for dinner. She ate an early dinner because
of her client schedule that evening. She occasionally had a small treat in the evenings
during family time, however that was not a daily occurrence. She did not eat again until
the following morning at 6:30 am allowing some intermittent fasting to take place
overnight. She eats two small pieces of chocolate daily to prevent large cravings for
chocolate to build up over time. She enjoys her company’s philosophy of 80/20. Eighty
percent of the time paying attention to diet and exercise and twenty percent allowing
the freedom to eat whatever she wants and take a break from exercise. She loves to
cook and experiment with new types of dishes from all over the world. Sugar tends to
be her downfall and triggers her into eating more sugar. When she doesn’t eat much
sugar at all and replaces it with healthy food choices, she doesn’t crave it as much.
She always follows a “cheat meal" with a healthy one. The client carries a water bottle
with her all day in efforts to remind her to drink water throughout her day. She also
stocked water bottles in the gym for easier access during training sessions for herself
and her clients.
We asked her to keep the Eating Slowly Meal Journal to track the rushed meals
she ate prior to working with clients in the evenings. Half the meals were rushed and
half of them were not. Along with that we gave the Kitchen Set-up Assessment to
evaluate whether or not the client’s kitchen was set up adequately to be able to reach
some of the fitness and nutrition goals she had set for herself. She passed with flying
colors and was only missing two items from the kitchen inventory checklist. We also
asked her to categorize food items in her kitchen by Red, Yellow, or Green and to get
rid of the items that fell in the Red category. The Easter candy was given away by the

3. client easily with no fuss. A few more items were moved from the kitchen to the
downstairs pantry since her husband and son wanted to keep those items. Bright
spots were identified that she regularly kept a variety of lean protein, fresh colorful
fruits and vegetables, seeds and nuts, and other healthy varieties of food on hand. She
prepared food ahead of time and left it in the fridge for her family to cook, or prepared
a meal in the Instant Pot so they had a hot meal each day while she was training clients
in the gym.
The A-B-C Worksheet was given to the client in efforts to determine what foods
she was already eating, what foods she may add to her diet, and those that she
outlawed all together. She reported eating lots of healthy foods including some of the
following: Ahi-tuna, all types of fish, stir-fry, Thai food, Indian Food, steak, various
chicken dishes, salads, seeds, nuts, and lots of fruits and vegetables. She indicated
that she would like to add more eggs, beans, and various lean proteins, and various
fruits and vegetables to her diet. The only foods that she would not eat right now are
liver and wild game. Some of the things she can easily do are planks, push-ups on the
Power Tower, knee-ups on the Power Tower, leg lifts on the Power Tower, various HIIT
workouts on all cardio machines in her gym, dead lifts of 25 pounds. She also ran a 5K
a few years ago. Things she can not do right now are more than one pull-up, chin-ups,
dips on the Power Tower, and dead lifts of more than 25 pounds.
The Hand-Sized Portion Guide and Fitness Nutrition Plate handouts were given
to the client so that she could better regulate the macronutrients and micronutrients
that she was getting in her diet on a daily basis. The hand portions are easily portable
and convenient. The Fitness Nutrition Plate serves as a visual reminder to eat more non
starchy vegetables and include a quarter of protein and carbohydrates/fats at each
meal.
The Planing & Time Use Worksheet is used to help the client prioritize her time
and plan ahead for meal times, her own workouts, and other personal needs while
balancing a full roster of clients. Some bright spots we noticed about this client is that
she is intrinsically motivated and very disciplined in the following areas: getting
adequate nightly sleep, scheduling her day in a productive way, keeping a time regimen
that her body has become accustomed to (3 meals a day), supplementing vitamins and
nutrients where needed, keeping a daily workout schedule with the exception of
Fridays, and maximizing her study time before her son is home from school. The times
this schedule is thrown off and things get a little crazy is when she has back to back
clients on a daily basis.
This is a level 1 client with the exception of the intermittent fasting built into her
normal schedule, and is already performing many tasks with proficiency on a
consistent basis. There are no outside referrals or need for medical consultation at this
time. This client just needs to continue practicing better eating habits especially when
she is stressed or pressed for time. She needs to refer to the Hand Portion Guide and
Fitness Nutrition Plate in order to keep her macronutrients, micronutrients, and lean
protein in check. She should also keep her sugar intake in check as well. This is a very
fit client who could benefit greatly from paying more attention to her nutritional needs
as well as her fitness ones.

4. Outcome Goal #1:
I will have 25% less sugar in my body (measured by a blood test) within the next
six months with 100% accuracy.
Behavior Map
What I want to
do:
Need Lower
Sugar Intake by
25%
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Pay close
attention to food
labels with any
type of sugar in
them
Slow down and
read food labels
My health is
important
I will know what I
am eating
Move on to the
next food label
Behavior 2
Stay around 6g or
less of sugar per
item
Reading food
labels
Lower sugar
intake means I
am a healthier
person
I will not crave
sugar as much
Track in Daily
Sugar Intake
Journal
What I want to
do:
Need Lower
Sugar Intake by
25%

5. Outcome Goal #2:
I will drink 64 oz of water per day consistently within the next six months with
100% accuracy.
Behavior Map
Behavior 3
Create my own
salad dressing
out of oil and
vinegar
Putting 2 Tbs
olive oil and 2 tsp
vinegar together
It is a healthier
option for me
than salad
dressings with a
lot of sugar
It will be my go-
to salad dressing
each time I eat a
salad
If I get tired of the
same salad
dressing, I will
alter my recipe
keeping it low
sugar
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
What I want to
do:
Need Lower
Sugar Intake by
25%
What I want to
do:
Drink 64 oz of
Water Daily
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Drink 8oz water 3
times a day
At Breakfast
At Lunch
At Dinner
Keeping hydrated
important for my
health
Tracked in water
journal daily
Continual
Process
What I want to
do:
Drink 64 oz of
Water Daily

6. Behavior 2
Drink 2 refills of
water from my
18oz sport bottle
while working out
daily
Taking my sport
bottle down to
our gym daily and
refilling it with 2
containers of
bottled water
Hydration is
especially
important while I
am working out
The 2 containers
will be empty
each day I work
out
I will throw the 2
empty bottles
away each day
after I work out
Behavior 3
I will refill my
sport bottle once
while I am
studying during
the day
Taking my sport
bottle in the car
with me and to
the living room
while I am
studying
I need to remain
well hydrated
throughout the
day
My 18 oz sport
bottle will be
empty after I pick
my son up from
school
I will have an
empty bottle to
start over with
again tomorrow
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
What I want to
do:
Drink 64 oz of
Water Daily

7. Outcome Goal #3:
I will eat all of my meals more slowly (30 minutes) within the next six months with
100% accuracy.
Behavior Map
What I want to
do:
Eat Meals More
Slowly
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Putting my fork
down in-between
each bite of food
Consciously
setting my fork
down in-between
each bite
Healthier
digestion and
slower eating
Tracked in Eating
More Slowly Meal
Journal
Continual
Process
Behavior 2
Eat more slowly
and digest my
food properly
Slow down eating
and enjoy the
taste of my food
more
Healthier
digestion and
more enjoyable
eating experience
Timer set for 30
minutes
Tracked in Eating
More Slowly Meal
Journal
What I want to
do:
Eat Meals More
Slowly

8. Outcome Goal #4:
I will increase my Macronutrients, Micronutrients, and Lean Protein at every meal
within the next six months with 100% accuracy.
Behavior Map
Behavior 3
Avoid rushed
eating between
clients
Have something
small with high
protein content
Rushed eating is
unhealthy for me
Plan ahead and
have Greek
Yogurt, Nuts,
Cheese, and
other healthy
snacks handy
Tracked in Eating
More Slowly Meal
Journal
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
What I want to
do:
Eat Meals More
Slowly
What I want to
do:
Increase
Macronutrients,
Micronutrients,
and Lean Protein
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Use my Hand
Sized Portion
Guide
Learn the hand
sized portions of
protein,
carbohydrates,
and fats and
commit them to
memory
Portable and
convenient way
for me to track
my healthy
balance of food
intake
I will feel better
and have more
energy
The hand sized
portions of
protein,
carbohydrates,
and fats will be
on my plate
What I want to
do:
Increase
Macronutrients,
Micronutrients,
and Lean Protein

9. Outcome Goal #5:
I will improve my time management skills and make a To Do List every day within
the next six months with 100% accuracy.
Behavior 2
Use my Fitness
Nutrition Plate
Visual
representation
and reminder to
fill my plate 1/2
full with
vegetables, 1/4
with protein, and
1/4 with
carbohydrates/
fats
The healthy
balance of food
intake is very
important to my
overall health
I will feel better
and have more
energy
My plate will be
1/2 full of
vegetables, 1/4 of
protein, and 1/4
of carbohydrates/
fats
Behavior 3
Add 4-6oz of lean
protein to every
meal
Making sure that
I have 4-6 oz of
lean protein on
my plate at every
meal
Protein is very
important to help
my muscles
recover and
grow, also serves
many other
important
functions in the
body
I will feel better
and have more
energy
I will have a 4-6
oz piece of
protein on my
plate at each
meal
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
What I want to
do:
Increase
Macronutrients,
Micronutrients,
and Lean Protein

10. Behavior Map
What I want to
do:
Improve Time
Management
Skills
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Plan meals in
advance while
working with
clients in the
evenings
Prepping a meal
earlier in the day
and leaving it in
the refrigerator
Using the Instant
Pot to make a
slow cooked or
pressure cooked
meal in less time
It is very
important that my
family has fresh
nutritious meals
each day
My husband and
son will have a
home cooked
meal and thank
me
Continual
Process
Behavior 2
Write things
down and
prioritize them
Figure out what
things take
priority over
others and do
them in that
order
It is important to
keep organized
and get the most
important things
done first
Tracked on my
To-Do List
Things will be
checked off the
list as they are
completed
Behavior 3
Use hand timer
for studying and
training my
clients
Set the timer to
the appropriate
study time (60
min)
Time clients HIIT
increments and
other fitness
activities
It is very
important to be
well organized
and manage my
time well
The timer will go
off when the task
is done
The task will be
completed with
accuracy and
competency

11. Outcome Goal #6
I will increase muscle tone and definition in my lower body (working on lower
body exercises at every workout) monitored with before and after photos within
the next six months with 100% accuracy.
Behavior Map
What I want to
do:
Increase Muscle
Tone and
Definition in
Lower Body
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Workout: 25 lb
Squats
3 Sets 12 Reps
Use 25 lb
dumbbell and
perform squats
each day
3 Sets 12 Reps
Squats help tone
and define the
lower body
(glutes and
quads)
Tracked on
Workout Chart
When this task is
mastered and
feels too easy
Behavior 2
Workout: 25 lb
Lunges
3 Sets 12 Reps
Use 25 dumbbell
and perform
lunges
alternating right
then left each day
3 Sets 12 Reps
Lunges help
define the lower
body (glutes,
hamstrings,
quads, and
calves)
Tracked on
Workout Chart
When this task is
mastered and
feels too easy
What I want to
do:
Increase Muscle
Tone and
Definition in
Lower Body

12. Outcome Goal #7:
I will give myself adequate recovery time after workouts everyday within the next
six months with 100% accuracy.
Behavior 3
Workout: 40 lb
Leg Extensions
3 Sets 12 Reps
Workout: 25 lb
Hamstring Curl
3 Sets 12 Reps
Perform both of
these exercises
each day on the
weight bench
Increased lower
body tone and
definition is very
important to me
Tracked on
Workout Chart
When this task is
mastered and
feels too easy
Noticeable
changes in
muscle tone and
definition in my
lower body
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
What I want to
do:
Increase Muscle
Tone and
Definition in
Lower Body

13. Behavior Map
What I want to
do:
Recovery
Between
Workouts
What does it
involve?
Why does this
matter?
How will I know if
I have done it?
What will tell me
it’s time to move
on?
Behavior 1
Get at least 6-8
hrs of quality
sleep each night
Going to bed by 9
pm each night
Recovery time is
very important to
me to function at
my very best
My sport watch
tracks my sleep
patterns
Continual
Process
Behavior 2
Take
Supplements
each day
Take Calcium,
Multi-vitamin,
Omega 3,
Greens, Apple
Cider Vinegar
Drink each
morning before
breakfast
It is very
important to
supplement some
of my vitamins
and nutrients
each day
(most should
come from the
food I eat)
They will be set
back around the
roundabout after
I take them
Continual
Process
Behavior 3
Friday is my free
day of not
training clients or
working out
I do not train
clients and I do
not work out this
day
My body needs
adequate rest
time from training
clients and
working out
Friday is marked
FREE DAY on my
calendar
Continual
Process

14. Limiting Factors:
1) Lower Sugar Intake
2) Drink More Water
3) Eat Meals More Slowly
4) Increase Macronutrients & Micronutrients and Lean Protein
5) Improve Time Management Skills
6) Increase Muscle Tone and Definition in Lower Body
7) Recovery Between Workouts
After reviewing all the information regarding this client, we are making the
following recommendations in the areas of nutrition and supplements:
1) Eat 4-6 oz lean protein at each meal, three times a day, in the amount of the palm of
your hand.
2) Fill half of your plate with vegetables at each meal, three times a day, in the amount
of your fist.
3) Make sure there is a rainbow of colors in the form of fruits and vegetables on your
plate at each meal three times a day.
4) Eat slow digesting high fiber carbohydrates in the form of oatmeal, sweet potatoes,
brown rice, and whole wheat grains and pasta in the amount of 1 cupped handful.
5) Add brown eggs, various kinds of beans, and other lean meats such as chicken,
turkey, beef, pork, and duck to your daily diet.
6) Add several varieties of fish, nuts, seeds, olive oil, coconut oil, and avocado as
healthy fats in your diet.
7) Make sure you have a lean protein combined with a salad for at least one meal per
day. (Lean and a Green)
8) Limit your fat intake at each meal, three times a day, in the amount of your thumb.
9) Make sure you are incorporating various healthy dairy products into your diet such
as Greek yogurt, Kefir, and other products with live and active cultures and probiotics.
9) Continue taking your calcium and multi vitamin supplement in the morning before
your breakfast.
10) Continue taking your Greens and Apple Cider Vinegar drinks in the morning before
breakfast.
11) Make water your chosen go-to beverage of the day and limit other sugary drinks.
(save them as treats once in a while)
12) Try substituting a piece of fruit instead of an item with refined sugar when your
sugar cravings start to set in.
13) Continue to have your two small pieces of dark chocolate per day to ward off larger
chocolate cravings down the road.
14) Try nut butter and almond butter in place of peanut butter since your skin breaks
out from peanut butter.

15. 15) Make sure you are taking your time, enjoying your food to the fullest as you eat
each meal. (try to prevent schedules from causing you to eat on the run)
16) Monitor how you feel after eating each meal throughout the day, whether it
energizes you or causes you to crash, and keep a record of it to discover various
patterns present in your eating habits.
Rationale for Recommendations:
The reasons we are recommending this program is the following:
The client wanted to improve her eating skills overall by increasing
macronutrients, micronutrients, and lean protein. We recommended that she use some
of the strategies listed above such as the Hand Sized Portion Guide and Fitness
Nutrition Plate to monitor the amounts of different types of food she was eating each
day. She also wanted some suggestions of foods to add to her grocery list or use more
frequently than she was already doing, so we offered the above suggestions to add to
her diet such as the brown eggs, various kinds of beans, and other lean meats as high
protein sources. We wanted her to keep in check with her high sugar intake so by filling
her plate with all the necessary varieties of healthy whole foods and colorful fruits and
vegetables she should feel full and not desire the sweets as much. We wanted to have
her try an alternative to peanut butter since she likes it very much but it causes her skin
to break out. We suggested nut butter and almond butter as a substitute for peanut
butter. She is going to give it a try. She is going to plan ahead to avoid rush eating and
will monitor how different foods either give her energy or deplete her of it. Lastly, we
want her to continue on the path with the supplements she is taking as far as the
calcium, multi vitamin, Omega 3, Greens, and Apple Cider Vinegar. She had already
added the calcium for extra bone support and multi vitamin to help bridge the gaps she
had in her daily nutritional meals. The Omega 3 supplement was taken to help balance
her Omega 3’s and 6’s and add fish oil to her diet. The Greens were a daily serving of
fruits and vegetables to help supplement her diet. The Apple Cider Vinegar was taken
daily with the intent to help lower her blood sugar levels, decrease her insulin levels,
improve her metabolism, reduce fat storage, and burn more fat (there is conflicting
evidence right now about all the health benefits ACV does for the body). We also
advised that the client have a Gatorade as she was working out to help replace lost
electorates, and supplement with a whey protein shake after her work outs. One final
recommendation that we made was for her to get outside and get a small to medium
dose of Vitamin D each day from the sun now that the weather has a warmed up a bit.
We will plan to meet Monday and Thursday of each week, and will communicate
with text/email in-between those times. You are welcome to contact me at Maendel
Fitness during business hours from 8 am to 8 pm Monday - Thursday. We will be
discussing the following at these appointments: 1) Sugar intake levels 2) How drinking
64 oz of water consistently on a daily basis is coming along 3) How slowing down while
eating meals is coming along 4) How increasing your variety of food and nutrients is
coming along 5) How you are handling time management skills 6) How the toning of
your lower body is coming along, and 6) How you are doing on your recovery. We will

16. be concentrating in these main areas however you are welcome to discuss anything
you want related to your nutritional and fitness goals during our time together. We will
do a blood test at the beginning of the six month period and at the end to monitor
sugar levels in your body. We will talk about your Water Log and Eating Slowly Meal
Journal each session we meet on Mondays and Thursdays during the week. We will
get baseline measurements including height, weight and BMI, and take your before
photographs on your first session with me. We will do weigh-ins every Monday and get
measurements at the end of every month to monitor your progress for the next six
months. Photos will also be taken again at the end of the six month period to measure
the progress over the course of this program.
We will be monitoring to determine whether or not you hit a plateau during your
program in the next two months. We will counter and adjust the plan accordingly if and
when we hit those challenges. We like to look at them as stepping stones instead of
stumbling blocks. We will be working together to see how quickly you reach these
goals or if there are any modifications that need to be tweaked during this time period.
The plan is to proceed forward with the stated plan above and to monitor closely for
any revisions or changes that will be needed along the way. We wish you the very best
on your nutrition and fitness journey.
Hypothetical Situation: Client Now Becomes Pregnant
We will continue the plan with the following modifications: 1) Add an extra 500
calories to the meal plan for 2,000 - 2,300 kcal daily 2) Remove all raw fish (Ahi tuna)
and deli meat from her diet and reduce cooked fish to no more than 6 oz per week 3)
Modify 25 lb weight strength training exercises to 8 lb weights 4) Modify HIIT Training
to steady cardio lower impact 20 min daily 5) Continue 64 Oz of water daily 6) Continue
taking the Greens and Apple Cider Vinegar 7) Increase Vitamin B12 important for cell
development 8) Increase Folate to help prevent neural tube defects of the baby 9)
Increase Vitamin D to help calcium absorption and prevent a low birth weight of the
baby 10) Increase calcium to help prevent pre-eclampsia during the pregnancy 11)
Increase iron for multiple processes during pregnancy including fetal brain and nervous
system development 12) Increase Zinc for the development of the fetus 13) Increase
protein by 1 palm serving (about 25g), and 14) Increase Omega 3 fatty acids by non-
fish related foods such as flax, chia, walnuts, and leafy green vegetables. We will
continue on this plan and carefully monitor your progress. We will keep in close contact
with your doctor and will follow any recommendations he makes for you along the way.
Maendel Fitness
Carmen Maendel ISSA CFT, CNS, Pn1
maendelfitness.com
218-8311142

17. KEY
1 Palm size = about 20-30g protein
1 Fist size = portion of vegetables
1 Cupped Hand size = 20-30g carbohydrates
1 Thumb size = about 7-12 g fat
SAMPLE MEAL PLAN
Breakfast: (6:30 am)
Supplements: Calcium, Multi Vitamin, Omega 3, Greens, and Apple Cider Vinegar
2 egg omelet with farm fresh eggs (about 1 palm size)
green peppers, onions, tomatoes, and mushrooms (about 1 fist size)
Small plain Greek yogurt (about 1 palm size) with 1/4 Cup blueberries and raspberries
(about 1 cupped handful size)
Glass of water with lemon
Lunch: (11 am)
Baked sweet potato sandwich (about 1 cupped handful size) with sliced turkey (about
1 palm size), fresh basil, and cheese (about 1 thumb size) and raw carrots, broccoli,
and sugar snap peas (about 1 fist size) with 2 Tbs ranch dressing (about 1 thumb size)
Protein drink and water (following morning workout from 10 - 11 am)
2 pieces of dark chocolate (about 1 thumb size)
Dinner: (4 pm)
Glazed grilled salmon (about 1 palm size) with steamed broccoli (about 1 fist size)
Small bowl of fresh mixed fruit (about 1 cupped handful size)
Glass of water with lemon
Approx. 1,500 - 1,800 kcal daily

18. Carmen Maendel ISSA CFT
218-831-1142
maendelfitness.com
Client Name: Carmen Maendel
Case Study Measurements
Height: 5’ 8’’
Weight: 140 lbs
Fat %: 17.5
Water %: 58.6
Muscle %: 42.3
Bone %: 4.4
BMI: 21.3
Neck: 13
Chest: 38
Waist: 29
Hips: 39
Right Arm: 12
Right Leg: 23