The Healea Method

Copyright
© 2018 by Michael Healea All rights reserved.
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means,
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permission of the author, except in the case of brief quotations embodied in critical reviews and certain
other noncommercial uses permitted by copyright law.
Printed in the United States of America First Printing: August 2018
Inspired Solutions, Inc.
ISBN: 9781791380274
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Please contact Platinum Physiques LLC.
Email: PlatinumPhysiquesLV@gmail.com
DISCLAIMER
THE TECHNIQUES, STRATEGIES, and suggestions expressed in this manual
are intended to be used for educational purposes only. The author and publisher
are not rendering medical advice of any kind, nor is this manual intended to
replace medical advice, nor to diagnose, prescribe or treat any disease, condition,
illness or injury.
It is imperative that before beginning any nutrition or exercise program you
receive full medical clearance from a licensed physician. The author and
publisher claim no responsibility to any person or entity for any liability, loss, or
damage caused or alleged to be caused directly or indirectly as a result of the
use, application or interpretation of the material in this manual.
All of the people, Champion Competitors and Pro Competitors featured in
this book are clients of Platinum Physiques. They were trained personally by
Michael Healea or one of the Platinum Physiques coaches. All before and after
photos and team photos were taken when they were clients of Platinum
Physiques.
TABLE OF CONTENTS
Introduction
Chapter 1: Why The Healea Method?
Chapter 2: Mindset And Motivation
Chapter 3: Training Design
Chapter 4: Cardiovascular Conditioning
Chapter 5: Nutrition
Chapter 6: Synthetics Versus Whole Food Supplements
Chapter 7: The Importance Of A Strong Support System
Chapter 8: Training For The Fitness Competitor
Chapter 9: Workout Designs For The Fitness Competitor
Chapter 10: Competition Food Programs
Chapter 11: Healthy Recipes
Chapter 12: In Conclusion
INTRODUCTION
Beautifully aesthetic physique
HERE ARE A couple of the definitions of aesthetic:

* A set of principles underlying and guiding the work of a particular artist
or artistic movement.
* Relating to the science of aesthetics; concerned with the study of the
mind and emotions in relation to the sense of beauty. … having a sense
of the beautiful; characterized by a love of beauty.
There is a lot of depth in these definitions.
This is exactly what I do.
When I was a young bodybuilder (27), I was asked to judge the biggest
competition in Mexico. The Mr. Olympico competition. It was like our Mr.
Olympia. I had already competed in the Mr. California competition and had
watched many other competitions, both professional and amateur. When you are
a judge, you are taught to look for the flaws in a person’s physique. The
competitor with the least amount of flaws and the best symmetry, size, and
definition would win the show.
At that time, I noticed that I started to look at each individual and pick out
their flaws. Very quickly I realized that I did not like this about myself. So I
decided at that point that I would not do this anymore and I would do the exact
opposite. I started to look at each person and find the most beautiful thing about
each individual that I looked at. As I continued to train people, I would see the
beauty in each person. And it did not matter what they looked like, how big they
were, or anything else.
Seeing people with this different eye helped me to learn how to shape and
build a beautifully aesthetic physique. Not to mention the joy it brought to my
heart. It also helped me to teach others to build the mind and emotions that are
related to the sense of beauty you will achieve.
Each day, each session, each workout, every set and rep, you are building
more than just a beautifully aesthetic physique; you are building a beautiful,
strong mind and emotions.
Use this to see the beauty in yourself and others.
Michael Healea
MICHELLE DAVIS
WCOBM BROADCASTER AND FITNESS MODEL
“I’ve dealt with overwhelming anxiety my whole life. At one point, I couldn’t
breathe normally just being in public! But with the help of Michael’s training, I
was physically and emotionally stronger. My physique changed drastically for
the better and my mind became stronger and confident. I was able to overcome
my fears of anxiety, breathe normally and build the mental strength I needed to
live a more fulfilling life.”
LEA VENDETTA
CELEBRITY TATTOO ARTIST AND PROFESSIONAL MODEL
“I have been working out my whole life to stay in shape. As a tattooed media
personality, My body is my calling card. I always have to look good for events,
photo shoots, media events, etc.…
Michaels body shaping techniques, combined with his personalized nutrition
plan, gave me the ultimate set of tools. I am getting superior results in half the
time and I love it!”
CHAPTER 1
WHY THE HEALEA METHOD?
AS A FITNESS professional who has been in gyms for over 30 years, I have
watched many training styles and modalities come and go. Some have good
diets. Some have good workout programs. But in most of these cases, there was
something missing. 90% of the clients and people that I have spoken to over the
last 30 years that go to a gym facility and/or workout at home want more than
one thing. They want to be healthy. They want to be strong. They want to feel
good about themselves. But the number one thing above all is they WANT TO
LOOK amazing.
Don’t misunderstand what I am saying. All the other benefits are great
reasons and many people have made them their priority. But looking amazing is
the biggest reason.
What if you could have all the benefits -- being healthy, being strong, super
confident and look amazing?
I have the answer…
I have seen people spend countless hours and thousands of dollars on
workout programs and designs that did not give them exactly what they wanted,
and that was to look amazing. If you look amazing, you will feel amazing. And
when you look amazing and feel amazing, you will be healthy and strong.
The difference between my program and other programs is that my program
provides every aspect of what you need to shape your body and to look the way
that you want your body to look.
This program will also give you more strength, more functional ability,
stronger bones, better health, healthier skin and hair, and a better overall look.
The benefits are countless.
What is the key to success? Unlocking the key to your success and your
personal fitness goal is like a combination to a safe. There are six numbers or
turns that you need to achieve to unlock your potential:
1. Mindset
2. Training design (body sculpting)
3. Nutrition
4. Cardiovascular conditioning
5. Supplementation and hormones
6. Support system -- online or personal support from one of our Healea
Method certified physique coaches.
Leaving out one of these six will not unlock your personal potential. Doing
90% of this program will only give you 50% results.
This is not your average lose weight and tone up program. Most of them are
very cookie-cutter, one-size-fits-all kinds of programs.
There are thousands of those kinds of programs out there. The Healea
Method program is very specific. I will teach you how to shape specific parts of
each muscle in each muscle group. You will learn how to be strong in your mind
so that you can accomplish your fitness goals. You will have a specific
cardiovascular design for your body type and your workload and what your
goals are.
You will have a nutrition program specifically designed for your workload
and workout program. I will teach you how to calibrate your food program when
you hit plateaus.
And you will have specific supplementation guidelines designed for your
specific goals. I will also cover hormonal issues and how to work and overcome
those to reach your maximum potential.
The Healea Method is designed for serious people. It is designed for people
who want to compete in physique competitions and/ or look like a competitor.
Some of you might be thinking, “I can never look that good.” WRONG. It
DOES NOT MATTER where you start. We can get you there.

Joanne’s Testimonial
“When I started my fitness journey I was 242 pounds. After being stuck at a
plateau of 166 pounds for approximately four months and losing 66 pounds in
almost 3 years on my own by doing Boot Camps, I barely just starting to weight
train in November 2015, I decided to start training with Platinum Physiques’
coach, Michael Healea, on February 22, 2016. I was pleasantly surprised to see
the amazing customer service and full weight training and food program that
Michael provides to his clients! With my weekly check-ins via text messages and
pictures and weigh-ins, I was able to drop 16 pounds by May 7 of 2016! I went
from a size 14 to a size 10! As of this morning, I am 149 pounds and I’m still
leaning out and building muscle, so it’s hard to tell how much more weight I’ve
actually lost versus building muscle because they seem to be off-setting each
other. However, I am so much leaner in my stomach and leg area! Throughout
my 45 years of life, I have always had a weight issue, with my heaviest weight
being 242 pounds! For the first time in my life I was able to finally get past 166
pounds and change my physique in ways I never could have imagined! I am on
my way to becoming a figure competitor and the only reason I look back is to
see how far I have come! I am truly blessed and grateful for meeting Michael
and the Platinum Physiques Team! Each and every person on the team that I
have met has a very near and dear special place in my heart!! Michael Healea is
the best coach I’ve ever had, and I’ve had a lot of coaches and trainers in my
life! I’ve never had any coach mentor me, as well as be there for me, like
Michael has! It’s been absolutely amazing! If you are looking for the next level
coach to bring your body to that next level, I encourage you to contact him and
become a part of the Platinum Physiques team! You won’t regret it.”

If you want to look and be in the best shape of your life, then you are in the
right place. So why would you do the Healea Method instead of the other
training modalities?
Each one of the other training modalities is good for specific things. I will
cover a few and what the outcome from these specific training styles will
produce.
Any exercise program is better than doing nothing. All of these programs are
good in their own way. And have many benefits. I am going to give you the pros
and cons for each training style, then cover my program so you can see the
difference.
CrossFit style training

Pros: High Intensity Interval Training (HIIT) is an effective and highly efficient
way to improve muscle strength and cardiovascular endurance. CrossFit’s
greatest contribution to the fitness industry is its emphasis on HIIT, something
that has not been sufficiently emphasized in the past.
CrossFit-style training helps to strengthen the entire body. It also helps with
fast twitch muscles for speed and power. With a proper diet CrossFit style
training can help you lose weight and build certain muscles in the body.
Cons: Frequent injuries. CrossFit injury rates are substantially higher than most
other fitness regimens. Herniated disks, muscle and tendon ruptures, and
rhabdomyolysis are not uncommon. In fact, most CrossFit athletes presume that
“injury just comes with the territory” and I frequently see Facebook photos of
bloody, blistered hands as some kind of badge of honor. I have read many stories
of injuries during CrossFit-style training. One person ripped off one of the heads
of his bicep when attempting an Olympic weight maneuver, while another
fractured her wrist after falling down during a series of box jumps to exhaustion.
Trust me when I say that if you do CrossFit long enough, you’re bound to
become injured in some way.
CrossFit-style training has the number one injury ratio of any training
modality. If you Google rhabdomyolysis (a severe breakdown of the muscle)
CrossFit-style training is mentioned more times than any other training modality.
Because CrossFit style training is very high impact, there are many injuries from
this style of training. Also, CrossFit-style training may build certain muscles that
are not conducive to an aesthetic symmetrical physique. They also use cookie-
cutter food programs or no food programs in most of their facilities. The issue
with this is that once you hit a plateau, they do not know how to get you past that
plateau.
Boot Camp training

Pros and cons: Boot Camp style training and CrossFit training are similar and
have positive effects on the body. But Boot Camp training also has very similar
negative effects as well.
Yoga
Pros: Yoga is amazing for flexibility and stability in the body. Yoga does give
you strength in certain areas of the body. It is also used for relaxation and
meditation. I personally am an advocate for yoga to gain flexibility and stability
and for relaxation. Yoga has also personally helped me with breathing techniques
that I have used in the Healea Method.
Cons: Most yoga studios do not have food programs to help their clients with
weight loss. Also, yoga does not build and shape specific body parts that you
may need to shape symmetry in your physique. (Example: If you would like to
have a bigger gluteus Maximus muscle, you will not be able to accomplish this
through yoga). I personally have many top yoga instructors that use the Healea
Method to shape specific body parts for a better aesthetic look.
Pilates
Reformer Pilates and regular Pilates

Pros: The Pilates Reformer is an exercise machine used to incorporate the
Pilates exercise technique for a challenging and intense workout. Springs,
leverage, and body weight are used as resistance while performing movements
targeting specific muscle groups. Workouts consist of controlled, flowing
movements, working your muscles through a full range of motion. The Reformer
adds increased resistance to the movement. By working to overcome this
resistance, training results in increased fitness levels.
This is a low impact training style that increases flexibility and strength in
the muscles.
Cons: Reformer Pilates does not have the wide range of exercises needed to
shape every specific body part for building the best aesthetic physique. And
most Reformer Pilates studios do not have the proper food programs to
specifically maximize your fitness goals.
General Pilates or Mat Pilates

My experience with general Pilates that are performed at yoga studios and other
fitness facilities is similar to Boot Camp style training. There is a combination of
stretching and low and high impact training. The positive results and negative
impact are similar to Boot Camp training, but a little easier on the joints.
Swimming
Pros: The Physical Benefits of swimming are Improved flexibility and strength.
It builds up endurance, increases muscular flexibility, muscular balance, and the
heart muscle becomes stronger. Swimming improves the physique, increases
circulation, and rehabilitates muscles.
Cons: Like many other forms of exercise, swimming also does not have the
wide range of exercises needed to build a well-rounded aesthetic physique.
Running / Jogging
Pros: Running helps with overall mental health. Strengthens your lungs.
Runners have increased lung capacity from logging mile after mile. It helps
prevent high blood pressure, strengthens the immune system, is beneficial in
weight control, relieves stress, and increases bone density.
Cons: Running is very high impact on the physical body. It also breaks down
muscle in certain areas of the body. For example, if you are trying to build a
bigger Gluteus Maximus, running will be counter-productive for this result.
Also, it is very hard on your knees and ankles and lower back. Running does
have some benefits as mentioned above; however, when someone wants to build
muscle in the body, especially someone who wants to compete in a fitness
competition or look like a competitor, running is an absolute no-no in my book.
Biking
Pros: The health benefits of regular cycling include: increased cardiovascular
fitness, increased muscle strength and flexibility, improved joint mobility,
decreased stress levels, improved posture and coordination, strengthened bones,
decreased body fat levels, and prevention or management of heart disease.
Unlike running, cycling is much lower impact. It specifically builds the
quadricep muscles and the calve muscles.
Cons: Like many other forms of exercise, cycling also does not have the wide
range of exercises needed to build a well-rounded aesthetic physique.
General Fitness classes, Boxing, Kickboxing, and Dance Fitness

classes.
Pros: Most of the classes designed for health clubs have a similar training
modality. They use a combination of aerobic moves with kicking and or
punching and various Boot Camp style training methods. These classes are good
for general muscle toning and some cardiovascular conditioning.
Cons: The biggest downfall to these kinds of classes is that most of them are
moderate to high impact. Moderate to high impact exercising will break down
specific muscles in the body and tone up other areas of the body. This normally
leaves a person with an unbalanced look to their physique. They also lack
direction as to a specific food program that will help you reach specific goals. If
your food program does not match your workload, you will plateau very quickly
and level out on your weight-loss goals. These classes also lack specific
exercises to properly shape each individual part of each muscle for a proper
aesthetic physique.
When choosing a training modality or method or choosing a personal trainer,
remember this: What does that method of training produce? If you want to look
like a long-distance runner, then run. Also, look at the results a trainer produces.
Some of the best looking trainers do not know how to build the best bodies. A
male bodybuilder might look great but has no idea on how to train a female
physique. Even a female trainer with a great body may not have the knowledge
to change your body. Some of the best coaches in the world are not the best
players. Look at their clients’ results. “The proof is in the pudding.”
The Healea Method
With over 30 years of personal training experience, I have perfected the art of
shaping very concise, perfectly symmetrical physiques.
I can sculpt and shape each individual part of each individual muscle. Many
of my clients come to me with unbalanced physiques. I can train a specific body
part and make it smaller while building another body part and making it larger.
For example: One of my clients was working with a personal trainer in
Arizona. She stated that she wanted to be a bikini competitor and had trained
with the other trainer for approximately two years. After assessing her physique,
I noticed that her physique was trained in a style that was used to train male
bodybuilders. It was obvious to me that her prior trainer was a male bodybuilder
and trained her in the same style he had learned to train himself. She was very
unbalanced so I had a lot of corrections to make.
Starting from the neck and going down: Her traps (the muscle above the
shoulders) were way too big. Her front shoulder was okay, but too small to
match the large traps. She had no rear shoulder muscle. Her triceps (back of the
arm) were too big. Her lower lat (lower part of her back) was trained too low,
therefore making her waist look shorter). Her waist was too big due to heavy
free squats. Her quadriceps (front part of the upper leg) were too big. And she
had a very small butt and hamstring (back of the leg under the butt muscle). And
her calf muscle was underdeveloped, as well.
We had about ten months until her first competition so I had to start the
process of reshaping most of her muscle to give her a symmetrical build. By
specific isolation exercises and correct weight and repetition ranges, I reshaped
each individual part of each muscle. I was able to bring her shoulders up (larger)
and her traps down (smaller). I built her rear deltoid up to match the rest of her
shoulder. I brought her triceps down (smaller). I completely stopped her training
exercises into her lower lat and only trained her back into the upper back above
the bra line (which made her waist look longer).
By taking the heavy pressure off of her core, her waist size shrunk. Using
pre-fatiguing methods on the quadricep, I was able to bring her quadriceps down
(smaller), build her gluteus (butt) up (bigger), and tighten her hamstrings. I also
built her calf muscles up (bigger). All of this completely changed her symmetry
to a beautiful, aesthetic, symmetrical look. In her first NPC bikini competition,
she placed in the top five, fourth place against 26 girls. In her second
competition, which was three weeks later, she placed third place against 29 girls.
At that point I told her that if she wanted a winning physique, I needed more
time to build a winning body. We spent another nine months of building
exercises in the specific, correct areas. Then we did a ten-week pre-competition
food program to bring her in for her next NPC competition. She won that
competition with a first place.
It is important that you look at yourself and know EXACTLY what you want
your physique to look like.
Healea Method Food Programs:
There is another big difference between my method and other training modalities
in reference to food programs.
First, I calculate your workload. Your workload is determined by the
following.
What do you do for a living? Are you retired? Do you walk all day at your
job? Or do you sit all day at your job? Do you have a job that is very strenuous?
What kind of activities do you do for fun? Do you hike? Do you ride a bike
or cycle? Do you swim? How many times a week do you do these kinds of
activities?
Once I have this information, I will add in the amount of cardiovascular
conditioning that you will need to add to your current lifestyle depending on
how much body fat loss you need, if any. Then I will design the training portion
of your program based on exactly what we need to perfect an aesthetic
symmetrical physique. Do you need more muscle in certain areas? Do you have
muscles that are too large in specific areas? Do you have muscle imbalances? Do
you have any injuries to take into consideration? Do you have other health issues
to take into consideration?
After I have completely calculated your workload, I can design the proper
food program to match your workload ultimately giving you the perfect nutrition
to maximize your goals. I am also a certified fitness nutrition expert.
Calibration. This is the most important part of a properly guided nutrition
program. And this is one of the many areas in which the Healea Method excels
over other fitness methods. The human body is absolutely amazing and resilient.
It has the ability to adjust and adapt to different environments. Therefore, when
you are given a food program or fad diet that is never changed, your body will
adapt and hit a plateau. This is why diets do not work. Most people will go on
fad diets for a period of time and when they plateau, they will return to eating
the way that they were prior to the diet. They will continue on a roller coaster of
fad diets losing and gaining weight until they become very frustrated. Others
will work hard and eat well and then hit a plateau that they cannot get past.
The Healea Method teaches you how to eat food that is enjoyable and
maintainable for a healthy lifestyle. Each individual food program is calculated
to your fitness goals. When plateaus happen, the food program is re-calibrated to
continue moving you toward your fitness goal until it is reached.
More on food program designs are found in Chapter 5 of this book.
Workout program design

There are several factors to consider when designing a workout program:
• Age
• Prior training regimen
• Cardiovascular conditioning
• Injuries and restrictions
• Exact client goals
• Calculated workload
Once all factors are determined a workout program design is developed.
The Healea Method uses low impact cardiovascular conditioning and
perfectly designed food programs to maximize fat loss. Low impact also protects
our clients from injuries.
The muscle-shaping portion of the program uses very specific exercises and
repetition ranges to properly shape each individual part of each muscle. The
workout program design is also continuously calibrated to move past plateaus
until the perfect goal is obtained.
More on workout program designs are found in Chapter 3 of this book.
Support system
The Healea program has designed a system of unparalleled support. You will
have access to continuous calibration of your program when needed. We also
have expert resources and Healea Method trainers certified in specific support
certifications.
More on the Healea Method support system in Chapter 7 of this book.
Supplements and hormones

The Healea Method only uses whole food supplements not synthetic vitamins.
We also have expert resources to help with any hormonal issues. More on
supplements and hormones in Chapter 6 of this book.
Mindset and motivation

A whole chapter (Chapter 2) in this book is dedicated to mindset and motivation.
This is a crucial part of your fitness program. Without the proper mindset, it will
be difficult to be successful. We will help you with these setbacks.
It is extremely important that you understand that any training modality or
program that you do, your body will respond to that specific workload. And if
not trained properly, can cause muscle imbalance and injury. This results in
wasting years of time and lots of money.
The Healea Method is the most calculated and calibrated system I have seen
or studied in my 37 years in the fitness business.
Spend a little time and write down exact specific goals that you have in your
fitness journey. Picture what you would like to see your physique look like.
Think big because we have the method to take you farther then you have ever
imagined. You will have to work hard. You will have to eat clean. You will have
to stay focused. But with the proper knowledge, support, and dedication you can
achieve anything.
Client Testimonials
Annie W. Breier: “I began training with Michael in December of 2014, and
competed in my first show with him in 2015 where I placed 3rd in the Bikini
Masters division. I continued to train with him and stepped back on stage in
2016, competing in two shows where I took home a 4th place and three 1st place
finishes. I could never imagine looking and feeling the way I do, or those 1st
place finishes, without Michael as my trainer. I know I’m in good hands because
of his expert knowledge and guidance. The best part about having Michael as my
trainer is that he cares. Anytime I have a question or need a pick me up, he is
there. I will forever be grateful for all Michael has done for me and for the
changes in my life. He has definitely stuck with me for a very long time! Thank
you, Michael!”
Latinya Kreger: “Now that I have officially recovered from such an amazing
weekend -- I simply want to say thank you. Thank you to my coach, Michael
Healea, whose guidance has been pivotal in my transformation in the last twelve
weeks. Michael….you are truly talented and skilled at your craft. I have been
truly blessed to have you at my side throughout this process. My fellow
teammates…. whose words of support and advice made the journey well worth
it. Kim Estess….whose posing tips helped me figure out my style and allowed
me to embrace being true to myself. Carly Ryan Mua….for killing my makeup
and making my eyes simply stunning. Lynn Broadus of Posare Salon….for
making my hair look amazing and giving me curls that wouldn’t stop or drop for
days. From the bottom of my heart…I thank my Sweetpea, aka Hubby! Without
you, all of this would not have been possible. I respect and love you deeply. I
look forward to training harder and growing mentally and physically. I know
what and how I need to improve. As my better half says: ‘Don’t wish for the
process to be easier…wish and make certain you are simply better!’ Team
PP….we represented. Let’s keep showing everyone what we are made of!!!”
“You can do ANYTHING you want with your physique. With the
right method, anything is possible. It starts with the belief that you
can do it.”
— Michael Healea
CHAPTER 2
MINDSET AND MOTIVATION
• Why do some succeed and others don’t in their fitness goals?

• The power of a positive mind.
• Define why you want to reach your fitness goals.
• Goal setting and how to get there.
• Defining boundaries for the negative people who do not want you to be
successful.
MINDSET AND MOTIVATION is the most important part of our fitness

journey, yet we spend the least amount of time in this area. It is crucially
important that you have a clear vision of your exact goals, and more importantly
that you understand WHY you want these goals. Your vision must be clear. Your
success in fitness must be more important than your daily desire for bad food or
being lazy. “For many of you, your life depends on it. And for all of us our
quality of life depends on it”.
Diana Deltnre’s Testimonial

“I have been struggling with my weight for over 4 years. I was doing boot
camps, hiking, walking, and at the end of 2012 I started riding my bike. I would
do anywhere from 5-mile to 17-mile bike rides. I could feel a difference in my
health, but couldn’t drop below 155 lbs. At the beginning of 2015, my weight
had even increased to 178 lbs. I was still hiking, riding my bike, and walking, so
I got back down to 155 lbs. over the summer. I started lifting weights and doing
cardio at the end of 2015 because I was determined to reach my goal, but still
couldn’t drop the weight. I did a juice fast in November of 2015 and got to 147
lbs., but slowly increased my weight back to 155 lbs. So last July in 2016, I
decided to work with Michael Healea. I used to body build in my teen years and
I was actually a personal trainer for a short time myself, but nothing I tried
would get me under that weight. I am now 132 lbs. and still have some more to
go, but working with Michael has been a blessing. He set up a plan for me to
follow and I’ve been doing it with great results! We aren’t even in the same
state; he’s in Nevada and I’m in Montana, but he’s always there for me. I
appreciate you, Michael! Thanks for always pushing me and keeping me on
track.”
Define your purpose. What is your motivation? Spend a few minutes and
write down every reason why you want to be fit. What is YOUR ultimate goal?
Be very specific here. You will need to look at this list throughout your fitness
journey to keep you on track. Examples: • I am 180 lbs. and want to be 135
lbs.
• I want to have smaller arms and legs.
• I want to have a bigger butt muscle.
• I want to look toned.
Get a picture of someone that you want to look like and hang it on your
bathroom mirror.
• I want to breathe better.
• I want to be able to get in and out of the car without my knees hurting.
• I want better health.
• I want a better relationship.
• I want to play basketball again.
You get the idea. Write down every single thing you can think of.
Personal testimony
In 1978 I started my fitness journey. I was only 15 years old, but I knew I
wanted to be a big bodybuilder. At 6’4” and 155 pounds, a strong wind would
blow me over:). My motivation was focused on only one thing: to be big. In 4
years, I had gained about 40 pounds and started working as a personal trainer for
Jack Lalanne at one of his health clubs in Downey, California. I soon realized
that I enjoyed helping other people with their fitness goals. My personal
motivation to be a big bodybuilder, eat healthy, and be fit soon turned to
motivating and helping others to be healthy and fit.
To date I have trained well over a thousand clients. I have helped 132
competitors step on stage (88 percent are in the top 5 win ratio). I have a huge
number of national competitors and several pro competitors. I have trained top
cyclists, triathletes, beauty pageant contestants, and many other sport athletes.
I personally competed and placed in the Mr. California bodybuilding
championships. And won first place in the Arizona state bodybuilding
championships, super heavyweight class. One of my competitors competed in 22
NPC bodybuilding championships. She won 19 1st Place trophies and 15 overall
trophies. With hard work, motivation, and diligence, these clients received well
over 180 trophies and awards. All of these clients are amazing and I am super
proud of each and every one of them.
But my pride in them is not because of the trophies, awards, and first place
wins. As a matter of fact, I am sometimes prouder of one who doesn’t place at
all. Each one of us comes from a different background. Some from dysfunctional
families. Some have major eating disorders. Some come from being extremely
overweight. And some from being addicted to drugs and or alcohol. In each case,
each one of these clients has overcome adversity. They have chosen a healthy
lifestyle.
Winning or placing high in any competition is a great success. When we
compete we train and pose to win. And we should all be proud of that kind of
accomplishment. We should use these competitions to drive us to work hard and
diligently toward a goal. When you know that you will be in front of 7 judges
and 300 people including friends and family, you will be stricter with your food
program and train harder than you ever have before. It will get you in the best
shape of your life. So using fitness competitions as a reason to bring your
physique to the next level is a good idea.
But the reward is not in the trophy or metal or sword. It’s in the journey.
Your reward is your physique. Your reward is looking amazing and feeling
amazing. It’s being healthy and strong. Feeling confident and powerful. And
then using this to help you in every aspect of your life. With your job and family.
Teaching and motivating others to look and feel amazing about themselves.
Every one of my clients tells me that they are motivating others to get in shape.
And I see it every day.
At the end of the day, the trophies and awards and swords will end up in a
box, in storage, or even in the trash. But confidence and health and looking
healthy and amazing will be with you. And your biggest rewards are those that
you have influenced by your success.
I was just recently asked, “What do you want to leave behind? What is your
legacy?” Mine is to use the gifts God has given me to help teach others to be
healthy and strong. And through fitness help show them how uniquely special
and beautiful they are. To build confidence that I know is a byproduct of being
fit. Then inspire them to help others.
“People will not remember you for your trophies. But they will
remember what you did to help them. So keep your focus on what is
truly important”
— Michael Healea

Christina Boyce’s Testimonials
“I have been in the fitness industry for many years. I am a certified personal
trainer and a Pilates and yoga instructor. What many people did not know is that
I was struggling with an alcohol addiction. I drank between 6 to 8 shots of vodka
every night. This was very hard to do as I would teach health and fitness to
others. In 2016 I met with Michael Healea and started training with him. He
encouraged me to keep training hard and slowly start to cut back on my alcohol.
He was never judgmental and continued to be supportive. We decided to start
training for a fitness competition. He continually reminded me that my body
could not respond well with the poison that I was putting in it. This, combined
with pressure from my amazing husband, finally pushed me to stop drinking. I
did my first NPC bikini competition in June of 2016 and placed 7th in my first
show. Not bad for just stopping the alcohol 4 months prior. Below is a post from
my second competition.”
Christina Boyce second competition

What an amazing day! My second competition was a huge success in so many
ways and on so many levels. When you find something that excites you and
keeps you razor-focused, the thrill of learning and living the lifestyle is the best
part of the journey! I went into this competition with the intention of taking 1st
place in at least one of my categories…. Done & Did it! I placed 1st in the
Masters 40 division…ME…those who know me well understand that THIS
journey has been pivotal in transforming my life (on ALL levels…not just
physical)! There have been countless struggles and obstacles along the way…but
each struggle and obstacle has only moved me forward into new directions! I am
beyond grateful for Neil Boyce who is ALWAYS supporting me…he is the best!
I have an amazing Coach Michael Healea who has taught me SOO many things
to be prepared for my continued success and journey to come. I have the BEST
friends who have never doubted my abilities, which is a driving force in reaching
any goal!
Michael Healea
So why do some succeed in their fitness goals and others do not? There are
several reasons why people fail in reaching their fitness goals.
I believe that the number one reason for this is that fitness is simply not that
important to some people. Many people try different programs and after a small
amount of work they quit. It simply is not that important. The desire to do and
eat what they want is more important to them than the alternative. I have asked
hundreds of clients over the years this same question: What diets and programs
have you done? Answer: I have tried most of the diets out there. My next
question is: How many of these diets and programs have you actually completed,
doing every part of the program and finishing it to completion? Different answer
this time: Well, honestly, none of them.
This is why it is extremely important for you to write down every reason you
want to be healthy and fit. Also write down all of the issues and problems that
you have by not being fit. Do a self-evaluation. You will have to come to the
conclusion that being healthy and looking great is more important to you than
being unhealthy and or overweight. Some people think that trying to develop the
discipline to eat correctly and exercise is simply too hard for them. People who
are obese (40 lbs. or more over their ideal weight) will justify that they are
happy, content, and healthy being overweight. But I would contend that most of
these people are truly really not happy. And there is scientific and medical proof
that they are not healthy. If someone is actually truly happy and content with
their weight, look, and health, then more power to that person. And we should
not judge that person for the way they look. But if you have ever attempted a
diet or you are reading this book, then you are searching for the answer to
becoming healthier and looking better.
I have asked several of my clients which one of these two things is harder?
A. Living in an unhealthy world that is very difficult? Having a hard time
breathing. Having a difficult time getting dressed and even putting on your socks
and shoes. Getting in and out of the car. And every day normal functions being
difficult. Not to mention the pain in the knees and lower back and other medical
issues that come from being overweight or unhealthy. Or B. Developing a
healthy lifestyle that includes exercise and clean eating? Most people think that
this is a big scary monster. It’s not. We all have to eat. And it is as simple as
making the right choices and being educated on how to accomplish that.
Reasons people do not follow a healthy lifestyle:

Time. I simply do not have enough time. I have been asked several times
throughout my fitness career how much time I spend every week working on my
physique. I am a competitive bodybuilder, so my efforts personally are more
than most. I spend more time in the gym than most people. But even at that, I
spend only approximately 10 hours per week in the gym or exercising. My next
question is to the person who asked that question. How many hours per week do
you spend sitting in front of the TV or game console or on Facebook or a
computer? In 90% of the cases, each one of these people spend more time doing
those things and/or sitting at a bar or doing something else that is unhealthy. My
average client spends between 6 to 7 hours per week exercising. I have also
developed a home workout system using dumbbells and barbells. So you can
workout at home if needed.
Food. I don’t like being so limited on my diet. So I ask them to write down
everything that they eat in their current daily food. In every one of these cases,
each person wrote down between 6 and 10 food choices that they eat on a daily
basis. And this is their normal everyday food. So then I ask them if I gave them
between 6 and 10 daily food choices that are different and healthy, wouldn’t it be
the same as they are currently doing? It is not a matter of being limited on the
amount of choices you have in your daily food intake. It is that you are making
the wrong food choices. Also diets do not work.
I have developed a healthy eating plan for life that tastes fantastic and gives
you the proper nutrients you need for health and fitness. The biggest problem
with diets is that diets are only temporary. If you do not have a healthy eating
plan for life, then each diet you do you may cause some weight loss and some
success in that diet. But the second you come off of that diet, you go back to
eating the same way that got you overweight in the first place. So you go on this
roller coaster of diets and bad eating that never gets you anywhere. The Healea
Method teaches you how to eat healthy for life, with a combination of food and
nutrition that tastes great that you can sustain for life. Once you learn how to eat
healthy and are happy with your food program, then you can use calibrated food
programs for specific goals. I will show you what that looks like in the later
chapters of this book.
Knowledge. Unfortunately, a lot of people have tried fad diets and programs that
do not give them the proper knowledge for success. Because they have tried so
many different programs and failed they are very confused. With all the different
diets and programs on the Internet, it is very difficult and confusing. One
program may say to do high fat and low carbs. Another article will say that high
carbs and low fat is the answer. Then you read something that says both of those
diets are unhealthy. So you throw in the towel and just give up. This is why it is
very important that you develop a healthy eating program for life. The Healea
Method teaches you this program first. The key to success is finding a healthy-
way-of-life eating program that you will enjoy and continue for the rest of your
life. This program will help you to drop weight, gain muscle, and look and feel
amazing. And it will keep you off the roller coaster of losing and gaining weight
over and over. Most clients will lean out and drop around 8 to 10 lbs. in 30 days
on this program.
We then use calibrated food programs to continually move you toward your
ideal body. Each time you plateau, we calibrate the program until you are at your
ideal weight and/or look. Once you have reached your goal, then you simply go
back to your healthy for life program that will maintain your weight and desired
look. Ending the roller coaster of losing and gaining the weight back.
Money. I can’t afford to eat healthy. Did you know that each meal on our healthy
eating plan is only $3.50? These are the big meals. Most of the breakfast choices
are under $2.00 each. And your two snacks are less than $1.00 each. The total
for 3 meals and 2 snacks is under $11.00 per day. This is a nutrition-filled,
healthy eating plan that will help you to lose weight and maintain the weight
loss. And has enough protein to build healthy muscle.
If you eat out one time a day, it costs around $10. And a Starbucks coffee
averages $3 to $5 each. So unless you eat off the McDonald’s dollar menu and
only eat one time a day, our meal plan is actually cheaper.
The gym is expensive. Most gyms average $30 or less per month.
Age. I currently train bikini and physique competitors in their 50’s and 60’s.
There are hundreds of thousands if not millions of people around the world that
are 60+ that are working out and enjoying a healthy lifestyle.

Medical. At 19 years old I started doing personal training at Jack Lalanne’s

health club in Downey, California. About six months after I had been working
there, I was introduced to a 17-year-old young lady who was in a severe car
accident. She was in a wheelchair and could barely move from the neck down.
The doctors said that she would never walk again and would never be able to
function in her upper body. This was in 1983, and there were not a lot of good
physical therapy facilities at that time. So her parents brought her to the health
club to ask if we could help.
Two years earlier when I was 17 years old, my older brother introduced me
to a quadriplegic woman who was in her 60’s. His job was to pick her up and
take her every day to a pool to exercise. He asked me if I could do this for her
when he was on vacation. So I would take her to the local pool, put floats on her,
and exercise her arms and legs every day. I believe that God allowed me to have
this experience so I could help the young lady.
No one at the health club knew what to do with the 17 year old. So I spoke
with her parents and asked them if I could exercise her. I also believed that if I
could convince her to never give up and keep pushing that she would be able to
move. Since the auto accident six months prior, she had never even moved her
fingers or hands. Within two days of exercising she could move her fingers on
her left hand. And by the second week she could close her left hand and her right
hand was now moving. With 100 percent concentration and lots of effort, we had
her moving body parts. She had to push very hard deep down just to move one
finger when we started. But someone believing in her and her believing in
herself was what it took to start the road to healing.
Whatever your case may be. One small step at a time you can move toward
the road of health. With the right advice you can do anything. You just have to
get moving.
The power of a positive mind.

I have many clients that breeze through all of their program designs and have
huge success very quickly, while others struggle continuously with similar
program designs. In many of these cases, both sets of people have similar
struggles physically. And some have a similar support system. (See Chapter 7 of
this book on Support). But the main difference between the two groups is in their
mind set. The group of people who are successful have made a clear decision:
that their fitness and health are a priority in their life. Whether they were
overweight or wanted to go to the next level in a fitness competition or look like
a competitor, they decided to put all the excuses behind them and make it
happen. They were not going to allow anything to get in their way.
The group of people who are not successful simply do not want it badly
enough. Eventually they will find and make excuses to not continue.
In my initial interview, I can tell you within five minutes with 90% accuracy
if someone will be successful in their fitness goals. If you have developed a
mindset for failure, then you need to fix your mindset first before you start a new
program.
Here are a few great resources to help you with developing a positive mind:
• The Power of Positive Thinking, by Norman Vincent Peale
• Power Thoughts, by Joyce Meyer
• Power of Positive Thinking, by Tony Robbins
Also, write down these things:

• A clear reason why you want to be fit.
• A list of positive people that will support you in this effort.
• How much time are you willing to commit to this journey.
• People, places, and things you need to avoid in order to be successful.
• A clear action plan for success. (This book will help you with that.)
• Hire a professional if needed to teach and motivate you for success.
Now you are ready to start your fitness journey.

IMPORTANT: The main key to success is being consistent and persistent in your
fitness goals. Most of you will not be perfect on your food program or workouts.
Each day is a new day. Do not beat yourself up when you falter. There is
absolutely no place for guilt in this process. Put yesterday behind you and move
forward every single day. Stay focused on each success of each day, not any
small setbacks. Develop a never give up attitude. In a short period of time you
will develop new habits that will move you towards success. (The process of
becoming fit is not a big scary monster). It is simply a matter of making the right
choices with your food program and consistently, persistently exercising.
Goal setting and how to get there.

The Healea Method teaches you very specific food and exercise programs
designed for your exact needs and abilities. Please see these programs in the later
chapters of this book.
Set small goals and big picture goals.
Write down each small goal you have for the week and the month.
How many workouts do you want to accomplish for the week? Example:
How many cardio sessions do you want to accomplish for the week? How much
weight do you want to lose each week? How many days do you want to eat
perfect on your food program?
Write down monthly goals as well.
Then write down the big picture.
I want to lose 30 pounds. I want to have more muscle. I want to have better
symmetry. Find a picture of someone who motivates you or that you can picture
yourself looking like.
Some chapters of this book have an action plan at the end of the chapter.
Follow the action plan. These are the how-to-get-there steps. Accomplish the
small goals one step at a time. You will need an accountability partner. It would
be our pleasure to be your accountability partner. Healea Method fitness coaches
are available online at www.healeamethod.com.
Defining boundaries
Unfortunately, we live in a world with a lot of jealous people. They are envious
of what we have or what we are trying to accomplish. In many cases, our success
causes them to feel bad about themselves. I have seen this many, many times in
the fitness world. As my clients become successful and start to look and feel
better, many of their friends and family become jealous. They do things to
sabotage my clients’ success….Such as offer them food they are not supposed to
be eating. Or being negative about the time they spend in their fitness journey.
Or sometimes they are just outright mean. A spouse may fear that their wife or
husband will start to look good and they may lose that person. I have seen and
heard it all.
REMEMBER, in the beginning this journey is about YOU ONLY. After you
are successful, you can help others.
It is very important that you define your boundaries when it comes to these
people. If they are close to you, let them know that you would like to have their
support in your fitness journey. And if they do not give you the support, you
have to do what is right for you to be happy. Your co-workers, friends, and
family who want to give you their “opinion” (if it is negative) need to be stopped
immediately. Just simply put out your hand in the stop position and politely say,
“STOP. Thank you for your opinion but my fitness is between me and my fitness
coach.” You can tell them you are consulting with a fitness coach via this book
or online. Or in person. DO NOT get into a debate with them about anything if
they are negative. Stop the negativity immediately. It is no use to get into a
conversation with this type person. They will just upset you and continue to be
negative. So the faster you set your boundaries, the better.
YOU CANNOT LET anyone define you or your success.
And I promise you that you will help others when they see your success.
Becoming fit and looking and feeling amazing is contagious.
At the end of each day, week, month, and year, your health is yours only. No
one at work or in your family or life is responsible for your health. And no one
has to pay for bad health except you. DO NOT LET anyone or anything stand in
your way.
Action plan:
Reasons you want to be fit :-): (Good reasons)
Write here all the all the things you do not like about not being fit:
Your ultimate goal:
What is your motivation? (Put up pictures.)
Weekly goals: Date:

Week 1

Week 2

Week 3

Week 4

Monthly goals: Month 1

Month 2

Month 3

Month 4

Month 5

Month 6

Accountability partner:
We all have a many reasons as to why we want to be fit. Define your “why”?
Right down five reasons you are fit or want to be fit?

Summarize your legacy. What do you want to leave behind?

List five excuses people make to not try a fitness program.

CHAPTER 3
TRAINING DESIGN
• Body sculpting versus all other training modalities • A specific design

for your exact goals • Defining the workload
• Specific program designed for your schedule • Workouts for men
• Workouts for women
• Training while traveling
• Training at home
Body sculpting versus all other training modalities.

DISTINCTION: (Definition in The American English dictionary) Difference: A
difference between two similar things.
Quality: The quality of being excellent or special in some way.
Honor: Honor obtained or given because of excellence.
THE HEALEA METHOD uses a specific DISTINCTION of body sculpting. We

have the ability to shape each individual part of each muscle group. For
example: The shoulder has to be trained by breaking it down into three areas: the
front deltoid, the side deltoid, and the rear deltoid. Each one of these three areas
has certain exercises that will maximize the growth or shape of this muscle. Each
exercise has a specific distinction used to maximize the shape or growth of that
area.
While doing a certain exercise, the main muscle that moves the weight is
called the primary mover (agonist). There are assisting muscles called the
assisters or secondary movers (synergist). There are also stabilization muscles.
The key or specific distinction in training each muscle is to remove as much as
possible the secondary or assisting muscle and maximize the resistance of the
primary mover. By focusing your effort correctly on the prime mover, you can
build or decrease muscle in a specific part of each muscle group. This builds a
perfect symmetrical physique.
We may also pre-fatigue one primary mover to allow more resistance on
another primary mover. For example, we will pre-fatigue the quadriceps muscles
first before working different areas of the gluteus Minimus and gluteus
Maximus. This will put the maximum resistance on the muscles of the butt,
hence building a bigger booty while keeping the quadriceps from growing too
big.
These are distinctions that the Healea Method has developed over 35 years in
the fitness industry.
I want to make it very clear that other training modalities are all good in their
own way. And each one of these modalities is a different road to health. Many of
these build beautiful physiques. The look of a beautiful physique is a matter of
opinion and is subjective. But I will contend that none of the other training
modalities have the ability to specifically sculpt each individual area of each
muscle group. Or specifically make one body part bigger while making another
smaller. Especially if they are in the same muscle group.
Also, the Healea Method uses low impact cardio combined with a specific
food program design that will maximize body fat loss without added pressure to
the ligaments, joints, and tendons.
High impact training such as CrossFit-style training and boot camps put
much more impact on the ligaments, joints, and tendons, which over a long term
may cause injury. Also high impact will break down muscle in specific areas.
Example: Long distance running will cause a breakdown of the muscle in the
gluteus Maximus and gluteus Minimus.
A specific design for your exact goals.

There are three areas of program design that we have to take into consideration
for maximum results. In the later chapters of this book I cover the cardiovascular
conditioning design and the food program design.
In this chapter, I will cover the weight-training portion of your program
design.
First, we must determine exactly what you want to develop. Be very specific.
Example: I want to be leaner; I want to put on more muscle; I would like to have
bigger shoulders, smaller triceps, smaller biceps, smaller quadriceps, bigger
booty, bigger calf muscles, smaller trapezius, etc. Find a picture of someone you
admire and would like to look like.
Your God-given symmetry or body type may be somewhat different than
others. However, you can shape individual body parts and change your
percentage of body fat to a beautiful look and amazing symmetry regardless of
what body type or symmetry you have.
After you have a clear picture of what you want, we can then design the right
program for you. Later in this chapter I will show you specific workout designs
for men and women depending on your goals.
Client testimonial
Ashley Paonessa
“I’ve been training with Michael Healea for over a year now and he has
completely transformed my body! His knowledge about training and nutrition
has helped me to shave off fat and sculpt my body with new, beautiful muscles
and sexy curves. I never could have done it without him. On top of that, he’s a
wonderful man. He’s helped me in so many ways and he’s become a great
friend! We always have a great time during out workouts and I love my
teammates. They are all some of the most humble and down to earth beautiful,
fit goddesses ever! Michael has created an amazing experience for all of us and
we really feel a lot more like family. If you want to go on an incredible journey
to change your body and change your life, then Team Platinum Physiques is the
best place to go!”
Defining the workload.
To properly design a fitness program that exactly matches your goals, the
following has to be taken into consideration: What is your body type?
Endomorph, Ectomorph, or Mesomorph.
There are three basic human body types: the endomorph, characterized by a
preponderance of body fat; the mesomorph, marked by a well-developed
musculature; and the ectomorph, distinguished by a lack of much fat or muscle
tissue. There is a test at www.bodybuilding.com to help you determine your
body type.
As was discussed in Chapter 1: What you do for a living? Are you retired?
Do you walk all day at your job? Or do you sit all day at your job? Do you have
a job that is very strenuous? What kind of activities do you do for fun? Do you
hike? Do you ride a bike or cycle? Do you swim? How many times a week do
you do these kinds of activities?
Once you have this information, you will add in the amount of
cardiovascular conditioning that you will need to add to your current lifestyle
depending on how much body fat loss you need, if any. Then you will design the
training portion of your program depending on exactly what you need to perfect
an aesthetic symmetrical physique. Do you need more muscle in certain areas?
Are your muscles too large in specific areas? Do you have muscle imbalances?
Do you have any injuries to take into consideration? Do you have other health
issues to take into consideration?
A specific program for your schedule.

It is important to design a program that will match your schedule. If you design a
program that calls for five days a week of weight training and six days a week of
cardiovascular conditioning, but you only have 90 minutes five days a week to
train, then you will not be able to accomplish this design. It is important to be
realistic about the amount of time you have to put into your program. At the
same time, you must create enough time to reach your goals. If you have to drop
40 lbs. and want to build a beautiful physique, but you only give yourself 30
minutes three times a week, it simply will not happen.
Key Point: Losing body fat and sculpting a physique should be put into two
different categories.
Losing body fat:
There is no such thing as spot training to lose body fat. This is a myth. You can
train your abs every day for an hour and you will not get leaner abs. Many times
I have seen someone in the gym doing side bends with weight to drop the body
fat on their obliques (side of the waist). The problem with this exercise is that it
builds the oblique. Causing the waist to become larger on the side. And the result
is a thicker waistline with the same amount of body fat. The only way to lose
body fat is to do the correct amount of cardio with a proper food design. Or do
hours of cardio and eat whatever you want, (such as running hours a day, but
even this is unhealthy as your food is most likely bad. You will also plateau here
until you get on the right food program).
Sculpting a Physique:
The Healea Method uses specific calculated and calibrated exercises to sculpt
each individual part of each muscle. We can bring a muscle up (larger) or bring a
muscle down (smaller). This also takes a perfect food program to maximize
results. If you do not eat the right amount of nutrients, you are holding yourself
back on your fitness goals. This is why the food is the key to both weight loss or
gain, and sculpting muscle.
Client testimonial
Miguel Estrada
“I owe a great deal of gratitude to Michael. He’s been my coach for almost two
years now, in which time my body has transformed tremendously. He was able to
get me ready for my first show in ten months by providing me with his
knowledge and expertise in training, diet, posing, and competition prep. Michael
is a great guy who dedicates his life to helping others achieve their goals. Thank
you, Michael.”
The following workouts are basic in design. Because The Healea Method
uses precise workout designs for each individual, without all of the proper
information, it is impossible to show all of the designs and distinctions for each
scenario.
For exact workouts please contact: platinumphysiques.com Workout 1
For men looking to build muscle.

5 days a week (one to two hours depending on program design).
Day 1. Chest and calves
Day 2. Back and abs
Day 3. Legs
Day 4. Shoulders and calves
Day 5. Arms and abs
5 days a week (one to two hours depending on circumstances).
Workout plan
Day 1. Chest:
Warm up:
Flat fly’s light. 4 sets, 15 reps.
Workout:
Smith machine incline press. 5 sets, moderate weight, 15 reps to start, down
to 6 reps finish.
Smith machine flat bench. 5 sets, same reps.
Incline dumbbell press. 5 sets, same reps.
Flat fly’s. Moderate weight. 5 sets, 8 to 10 reps.
Day 2. Back:
Straight bar cable pulldowns in the front. 5 sets, 15 to 8 reps, heavy.
Close grip cable rows superset with hanging dumbbell rows. 4 sets, 15 to 8
reps, heavy.
Close grip pull downs. 5 sets, 15 to 8 reps, heavy.
Day 3. Legs:
Leg press. 5 sets, 15 reps, heavy.
Close leg. 8 inches apart Smith machine squat. 5 sets, 15 reps, heavy.
Wide leg sumo deadlifts. 5 sets, 15 reps, heavy.
Thigh extensions. 5 sets, 15 reps, heavy.
Leg curls. 5 sets, 15 reps, heavy.
Day 4. Shoulders:
Arnold presses. 5 sets, 15 to 10 reps, heavy.
Side laterals. 5 sets, 15 reps, heavy.
Machine rear deltoid . 5 sets, 15 reps, heavy.
Dumbbell front raises. 5 sets, 15 reps, heavy.
Dumbbell rear deltoid. 5 sets, 15 reps, heavy.
Day 5. Arms:
Triceps:
Rope pushdowns. 5 sets, 15 to 10 reps, heavy.
Skull crushers. 5 sets, 15 to 10 reps, heavy.
Dip machine tricep press. 5 sets, 15 to 10 reps, heavy.
Biceps:
Straight bar standing curls. 5 sets, 15 to 10 reps, heavy.
Seated dumbbell curls. 5 sets, 15 to 10 reps, heavy.
Preacher curls. 5 sets, 15 to 10 reps, heavy.
Calves:
Standing calf raise. 4 sets, 30 reps, as heavy as you can go to 30 reps.
Leg press calf press. 4 sets, 30 reps as heavy as you can go to 30 reps.
Abs:
Ab bench leg lifts. 4 sets, 30 reps.
Bosu ball crunches, 4 sets, 30 reps.
Both as heavy as you can go to failure.
Workout 2
Men’s workout for building muscle.
4 days per week. 1 hour each workout Day 1. Chest, biceps, calves
Day 2. Back, triceps, abs
Day 3. Legs, calves
Day 4. Shoulders, abs
Day 1. Chest and biceps and calves.
Chest
Warm up:
Flat fly’s light. 4 sets, 15 reps.
Workout:
Smith machine incline press. 5 sets, moderate weight, 15 reps to start, down
to six reps finish Smith machine flat bench. 5 sets, same reps.
Incline dumbbell press. 5 sets, same reps.
Flat fly’s. Moderate weight. 5 sets, 8 to 10 reps.
Biceps:
Straight bar standing curls. 5 sets, 15 to 10 reps, heavy.
Seated dumbbell curls. 5 sets. 15 to 10 reps, heavy.
Preacher curls. 5 sets, 15 to 10 reps, heavy.
Calves:
Leg press calf press. 4 sets, 30 reps, as heavy as you can go to 30 reps.
Day 2. Back, triceps, and abs.
Back:
Straight bar cable pull downs in the front. 5 sets, 15 to 8 reps, heavy.
Close grip cable rows superset with hanging dumbbell rows. 4 sets, 15 to 8
reps, heavy Close grip pull downs. 5 sets, 15 to 8 reps, heavy.
Triceps:
Rope push downs. 5 sets, 15 to 10 reps, heavy.
Skull crushers. 5 sets, 15 to 10 reps, heavy.
Dip machine tricep press. 5 sets, 15 to 10 reps, heavy.
Abs:
Bosu ball crunches. 4 sets, 30 reps.
Day 3. Legs calves:
Legs:
Leg press. 5 sets, 15 reps, heavy.
Close leg. 8 inches apart Smith machine squat. 5 sets, 15 reps, heavy.
Wide leg sumo deadlifts. 5 sets, 15 reps, heavy.
Thigh extensions. 5 sets, 15 reps, heavy.
Leg curls. 5 sets, 15 reps, heavy.
Calves:
Donkey calf raise machine. 4 sets, 30 reps, heavy.
Standing calf machine. 30 reps, 4 sets, heavy.
Day 4. Shoulders and abs:
Shoulders:
Arnold presses. 5 sets, 15 to 10 reps, heavy.
Side laterals. 5 sets, 15 reps, heavy.
Machine rear deltoid. 5 sets, 15 reps, heavy.
Dumbbell front raises. 5 sets, 15 reps, heavy.
Dumbbell rear deltoid. 5 sets, 15 reps, heavy.
Abs:
Bosu ball scissors. 4 sets, 30 reps.
Ab machine crunches. 4 sets, 30 reps, moderate weight.
Workouts for women
Ladies’ workout 1
4 days per week, 1 hour each workout.
Day 1. Legs, abs
Day 2. Back, triceps, calves
Day 3. Shoulders, biceps, abs
Day 4. Hamstrings, glutes, calves
Ladies’ Workout program (intermediate) Day 1. Legs:

Thigh extensions. 4 sets, 20 reps.
Hack squats, feet 6 inches apart. 4 sets, 20 reps.
Wide deep sumo or plié squats on a squat machine or Smith machine. 4 sets,
20 reps.
Reverse lunge on Smith machine standing on 6 to 8 inch platform. 4 sets, 20
reps.
Start out lighter on each first set of each exercise. Then progressively go
heavier until the last set is as heavy as you can go as long as you complete 20
repetitions.
Day 2. Back and triceps:
Back:
Wide grip pulldowns to the front.
Close grip pulldowns to the front.
Cable rope rows, pulling the rope into your upper back. Your hand position
should pull the rope up to your bra line.
All back exercises should be done at 4 sets and 15 repetitions, starting out
lighter then progressing to the heaviest weight you can do at the last exercise
as long as you complete 15 repetitions.
Triceps:
Cable rope pushdowns.
Cable rope overhead tricep extension, with the cable in the upper position.
Dumbbell kickbacks.
All triceps exercises should be done at 4 sets and 20 repetitions, starting out
lighter and finishing as heavy as possible as long as you complete the 20
repetitions.
Day 3. Shoulders and biceps:
Shoulders:
Dumbbell Arnold presses.
Dumbbell side laterals.
Dumbbell front raises.
Machine rear delts.
All exercises are at 4 sets for 15 repetitions, starting out lighter then finishing
as heavy as you can go while completing 15 repetitions.
Biceps:
Standing barbell curls.
Seated dumbbell curls.
Standing 21 barbell curls. 4 sets each, 20 reps please, except the 21’s:) Day
4. Hamstrings and glutes:
Wide sumo or plié dumbbell squats superset with lying leg curls.
Hip thrusters with a straight bar superset with straight leg good mornings or
deadlifts.
All exercises are 4 sets, 20 repetitions, starting out light and going as heavy
as possible while completing the 20 repetitions.
Calves: Please do calves every other day or twice a week. Calves should be
done as heavy as possible with 30 reps each.
Leg press calf press. 4 sets, 30 reps, as heavy as you can go to 30 reps.
Abs: Please do calves every other day or twice a week. Ab work should be
done with no weight and 30 to 50 reps.
Bosu ball crunches. 4 sets, 30 reps.
Ladies’ workout # 2
3 days a week, 1 hour workouts.
Day 1. Back, triceps, calves
Day 2. Legs, abs
Day 3. Shoulders, biceps, calves
Note: Do abs and calves every other workout.
Day 1. Back:
Wide grip pulldowns to the front.
Close grip pulldowns to the front.
Cable rope rows, pulling the rope into your upper back. Your hand position
should pull the rope up to your bra line.
All back exercises should be done at 4 sets and 15 repetitions, starting out
lighter then progressing to the heaviest weight you can do at the last exercise
as long as you complete 15 repetitions.
Triceps:
Cable rope pushdowns.
Cable rope overhead tricep extension, with the cable in the upper position.
Dumbbell kickbacks.
All triceps exercises should be done at 4 sets and 20 repetitions, starting out
repetitions.
Day 2. Legs:
Thigh extensions. 4 sets, 20 reps.
Hack squats, feet 6 inches apart. 4 sets, 20 reps.
Wide deep sumo or plié squats on a squat machine or Smith machine. 4 sets,
20 reps.
Reverse lunge on Smith machine, standing on 6 to 8 inch platform. 4 sets, 20
reps each.
Lying leg curl machine. 4 sets, 20 reps.
heavier until the last set is as heavy as you can go as long as you complete 20
repetitions.
Day 3. Shoulders and biceps:
Shoulders:
Dumbbell Arnold presses.
Dumbbell side laterals.
Dumbbell front raises.
Machine rear deltoids
All exercises are at 4 sets for 15 repetitions, starting out light then finishing
Biceps:
Standing barbell curls.
Seated dumbbell curls.
Standing 21 barbell curls. 4 sets each, 20 reps please, except the 21’s:) Abs
and calves:
Abs:
Bosu ball scissors, 4 sets, 30 reps.
Ab machine crunches. 4 sets, 30 reps, moderate weight.
Calves:
Donkey calf raise machine. 4 sets, 30 reps, heavy.
Standing calf machine. 4 sets, 30 reps, heavy.
Training while traveling: There are many different ways to train

while you are traveling. Many will use videos such as yoga and mat
Pilates videos. These are good workouts. However, the Healea
Method uses resistance training with weights and machines to
sculpt the body, and low-impact cardio and specific food programs
for weight control. So if possible plan your vacations in hotels that
have gyms with dumbbells and weights and possibly machines, or
have a gym close by.
The following program is designed for use in a small gym that is limited or
has no machines. All of the following exercises can be done with a set of
dumbbells and benches.
This workout can be used for men and women. Depending on how many
days you are traveling, you can break up these body parts into different days or
add them together to complete a week’s workouts.
Shoulders and biceps: Shoulders:
Warm up:
Dumbbell military press. 2 sets, 20 reps.
Workout:
Revised Arnold Dumbbell military press. 4 sets, 15 reps.
Dumbbell side lateral. 4 sets, 15 reps.
Dumbbell front raise alternating. 4 sets, 15 reps.
Wide upright row with dumbbells. 4 sets, 15 reps.
Front raise drivers with plate or dumbbell. 4 sets, 15 reps.
Dumbbell rear deltoid seated. 4 sets, 15 reps.
All exercises should start out with a moderately light weight for the first set.
Then add weight on the second set. The third and fourth sets should be done to
point of failure at between 12 to 15 repetitions.
Biceps:
Warm up:
Standing dumbbell curl. 2 sets
Seated dumbbell curl. 4 sets, 15 reps.
Standing dumbbell 20’s. 4 sets, 15 reps.
Dumbbell concentration curls, single arm. 4 sets, 15 reps.
Standing dumbbell curls. 4 sets, 15 reps.
All exercises should start out with a moderately light weight for the first set.
Then add weight on the second set. The third and fourth sets should be done to
point of failure at between 12 to 15 repetitions.
Chest and Triceps:

Chest:
Dumbbell incline bench press.
Dumbbell flat bench press.
Dumbbell fly flat bench.
Close grip push-ups.
All exercises 4 to 5 sets each and should start out with a moderately light
weight for the first set. Then add weight on the second set. The third and fourth
and fifth sets should be done to point of failure at between 12 to 15 repetitions.
Triceps:
One arm overhead dumbbell press.
One arm cross body dumbbell press lying on flat bench.
Close grip push up.
One arm dumbbell kick back.
Legs and back:

Legs:
Wide plié dumbbell squat.
Regular dumbbell squat.
Reverse, stationery, or walking lunges with dumbbells.
Good mornings, or straight leg deadlifts, with dumbbells.
Step ups with dumbbells.
Back:
Single arm dumbbell row.
Double arm dumbbell row standing.
Dumbbell deadlifts.
Pull ups. If there is a place to do pull ups.
Pull ups are 4 sets at maximum reps.
Calves and abs:

Calves will be very limited as machines will rarely be available at hotels.
Standing on a small platform and holding dumbbells as you do calf raises will
suffice.
Abs can be trained by doing many exercises: Crunches.
Leg lifts.
Bench leg lifts.
Sit ups.
Stay at 30 reps and 3 to 4 sets per exercise for ab workouts.
Cardio:
The type of cardiovascular work that you can do depends on the facility.
Doing a fast walk for your cardio will suffice while traveling.
Training at home:
See: platinumphysiques.com
Building a small home gym can be done with little expense or be very
expensive depending on what you want in your home gym.
For a program design as the one stated above in the traveling workout
design, you will only need an adjustable bench and a set of a few different
weights of dumbbells. If you add a cable pulley machine, then you can do most
of the back, triceps, shoulders, and biceps exercises stated in the more advanced
program designs above.
Cardio work can be done by a fast walk outdoors. Or you can purchase
cardio machines that match your workout design.
There are about 25 to 35 or more exercises per body part. The above designs
are to maximize training with the appropriate equipment provided.
Action plan:
Write very specific goals: 1. ________
2. ________
3. ________
4. ________
5. ________
What is your body type?

What do you do for a living?

What extracurricular activities do you do?

How many days per week can you work out?

Make a commitment here: (How many days and how much time each day will
you commit to your fitness plan?)
CHAPTER 4
CARDIOVASCULAR CONDITIONING
• Determining your specific goals for cardiovascular conditioning.

• Target heart rate.
• Low-impact versus high-impact.
• Specific exercises and the effect on the body.
• Why cardiovascular conditioning is so important for overall health.
• Determining your specific goals for cardiovascular conditioning.
FIRST I WOULD like to dispel a myth.

There is no such thing as “spot” training to lose body fat in a certain area.
You can do 1000 sit-ups every single day and still have body fat over the top of
your abdominal muscles. Working the back of your legs harder every day with
weight training will not reduce the fat on the back of your legs.
One of the exercises that you will see people doing in the gym every day is a
weighted side bend. They are standing upright and holding a heavy weight in
one hand on the side to work the oblique on the side of their lower waist. They
believe by doing this exercise that it will reduce the fat on the side of their waist.
This exercise does not do anything to drop body fat. And unfortunately it trains
the side oblique, which makes it grow bigger. This causes a larger muscle on
each side of the waist thickening the side core. So the result is a larger waist and
no fat reduction, causing the overall circumference of the waist to be much
larger and look worse.
The proper way to lose body fat and to shape muscle.

You need to separate your fitness training into two groups.
Group 1. Weight training sculpts muscle. With the proper training you can shape
a muscle to make it larger or smaller. And you can shape each part of each
muscle in this manner.
Group 2. Cardiovascular conditioning.
Cardiovascular conditioning combined with a proper food program will
determine the body fat in your body.
So how do you determine how much cardio is needed to obtain the desired
amount of body fat? Each person, depending on his or her level of fitness will
have a specific goal in mind. You must first determine the approximate body fat
percentage that you will be happy with. For example, if you are currently 30%
body fat and your goal is to be 15% body fat, then you must lose 15% body fat
to obtain this goal.
The most accurate way to measure body fat is by the water immersion test.
This test can be expensive and may not be available in your area.
The hand held and foot scales that measure body fat percentage are not
accurate. They can range between 3% to 5% off of what your actual body fat is.
This is not a good form of testing. The caliper body fat testing is the second most
accurate way to measure your body fat, but it must be done by a professional
who can measure each area of body fat in the exact same place each time.
Once you have determined your body fat percentage and how much body fat
percentage you would like to be, then you can calculate what is needed to obtain
this goal.
For example, 30% body fat and you would like to be 15%: 30 - 15 = 15%
loss to goal.
Current weight is 150 pounds 150 lbs. x .30 = 45. So 150 - 45 = 105. 105 is
your lean body mass. This is your body mass weight with 0% body fat.
So if you want to drop 15% body fat at your current weight and body fat
percentage you would divide 45 ÷ 2 = 22.5. This is the amount of weight you
have to lose to be at 15% body fat from your current weight. So 150 lbs. - 22.5 =
127.5 lbs.
Note: This is the weight you would be if you lost 15% body fat and gained zero
muscle. Most of my clients put on muscle at the same time they lose body fat, so
adding 5 lbs. of muscle with the right training and food program is realistic. For
this example there is no muscle gain.
So now that we have our goal, we need to make a plan to reach that goal.
With a proper food program and the right amount of cardio we can realistically
drop about 2 lbs. a week. The last 10 lbs. is usually harder as we get closer to our
goal weight. So 22 lbs. should only take about 10 to 12 weeks to accomplish.
The first 5 weeks you can expect to lose about 12 lbs. Then the last 10 will take
5 to 7 weeks to complete.
Note: The Healea Method goal is to maintain all of your lean muscle mass
and/or build muscle mass while dropping body fat.
Shows like The Biggest Loser drop body fat very quickly. But they also
sacrifice muscle. There are many training modalities that do the same thing. For
example, running long distances may drop body fat quickly with a proper diet;
however, you will break down muscle in the quadriceps and especially in the
hamstrings and gluteus. Also, bringing down body fat at a moderate pace is
better for long-term fat loss. The hypothalamus gland (thermostat of the body)
will reset into the lower body fat range when moved at a slower pace. Losing too
much body fat too quickly will drop lean muscle mass and allow the body to put
weight back on quicker. If you have a large amount of body fat, it is easier to
drop more weight at first. Then after you get closer to your goal, it becomes
much harder.
By using the Healea Method food programs and the Healea Method training
programs, you will not need to do hours of cardiovascular conditioning per day.
You will want to start out with 30 minutes 5 days a week. And as you start to
drop weight, make adjustments to the cardiovascular conditioning program as
needed during plateaus. Many clients will go weeks dropping 2 lbs. per week.
Once you hit a two-week period with no weight loss, then it is time to bump
your cardio workout up to 45 minutes 5 days a week. If you lose 1 lb. per week,
that is not a plateau. Leave your program design alone if you continue to drop
even 1 pound per week. Remember the idea is to maintain muscle mass and drop
body fat consistently. Even if you go two weeks straight with no body fat loss
but you haven’t gained anything, that is a win. Once you bump your
cardiovascular work up to 45 minutes five days a week, you will start to drop
body fat again. Follow the same guidelines as before. If you are dropping 1
pound of body fat per week, that is great. Once you have bumped your cardio
work up to 1 hour 5 days a week and you plateau for 2 straight weeks, then it is
time to adjust your food program. Food program adjustments will be talked
about in later chapters of this book.

Client Testimonial
David Lee
“These last 8 weeks have been very intense and very educational. This whole
Journey to Classic started as an idea for my television show. I thought, “I’ve got
a show on fitness. Wouldn’t it be cool if I did a physique contest? I wonder if I
could do it?” That question -- “I wonder if I could do it!” -- has often led me
down a path of curiosity and passion. I asked it of photography (managed and
operated a photo studio), film (got a degree), comedy (done it for 10 years), and
I also said it for physique contest (took 5th in men’s physique).
“I asked the question and went through some barriers until I started getting
the right answers, the right advice, and proper guidance through the process.
When I first met Michael, he told me what he was going to do. He said, “I’m
going to bring your lats down, chest up, and bring your deltoids out some more.”
And I’m there like, “Yeah? Oh just like that?” He made it sound like he was
making an omelet. “I’m going to add some spinach, sprinkle in some salt, and
top it off with a garnish.” And you know what?! All the muscle groups he said
he would work on were greatly improved!!!
“I was 152 lbs. when I first started with him. He said he would get me down
safely to about 138 by showtime. I was 138.8 at showtime. That happened!
“And now I’m taking home a medal that says out of 15 guys, I was the 5th
best. I wasn’t expecting 1st. I wasn’t even expecting to place, but Michael had an
idea in him that I could make top 5. His belief in me made me believe in me.
And that was what pushed me further. Pushed me to “first call” which awarded
me 5th place. That was my garnish. Thank you for making my Omelet.”
Target Heart Rate

It is recommended that you exercise within 55 to 80 percent of your maximum
heart rate for at least 20 to 30 minutes to get the best results from aerobic
exercise. The MHR, Maximum Heart Rate, (roughly calculated as 220 minus
your age) is the upper limit of what your cardiovascular system can handle
during physical activity. If your heart isn’t pumping fast enough, you’re missing
the opportunity to improve your cardiovascular health.
First, calculate your maximum heart rate and use that number to determine
your target heart rate. Subtract your age from 220 to determine your maximum
heart rate. If you are 40, for example, your maximum heart rate is 180. Multiply
this number by 70 percent (.70) to get your target heart rate. 180 X .70 percent is
126.
Try to maintain your target heart rate for about 20 minutes of your workout
or longer depending on your program design. Don’t go over your maximum
heart rate. In most cases I want my clients to do between 70% and 80% of their
maximum heart rate.
I want to cover briefly the difference between Aerobic and Anaerobic cardio.
Strictly speaking, the terms “aerobic” and “anaerobic” refer to the presence
and absence of oxygen, respectively. Most of our cells prefer to get their energy
by using oxygen to fuel metabolism. During exercise with adequate fuel and
oxygen (i.e., aerobic), muscle cells can contract repeatedly without fatigue.
During anaerobic or non-oxygen conditions (i.e., higher intensity exercise),
muscle cells must rely on other reactions that do not require oxygen to fuel
muscle contraction. This anaerobic metabolism in the cells produces waste
molecules that can impair muscle contractions. We call this deterioration in
performance fatigue.
Over the years, many fitness experts including myself have come to the
conclusion that aerobic cardio is the best way to properly drop body fat while
maintaining or building muscle mass.
Low-impact vs. high-impact cardio.

High-impact exercise typically involves more direct force on the body, including
everything from contact sports like football, to running and gymnastics. Too
much high-impact exercise may place excessive strain on the body and may even
wear down muscles over time, possibly leading to repetitive stress injuries.
Low-impact exercise (think swimming, yoga, and using the elliptical,
treadmill at a fast walk) movements involve less direct force on the body and are
done in a lower gear, placing less stress on the body and reducing the risk of
injury.
The Healea Method uses a combination of low-impact cardio with a proper
food program to maximize fat loss adding weight training for sculpting muscle
and increasing bone density.
Specific cardio exercises and their effect on the body.
Low-impact
Elliptical:
The elliptical machine trains the calf muscles, quadricep muscles, hamstring
muscles, and lower gluteus muscles. Some elliptical machines have an upper bar
to work the bicep and tricep muscles as well.
Treadmill:
Doing a treadmill at a moderately fast walk only is considered low-impact
cardio. When used on a medium to high incline this machine works the calf
muscles, hamstring muscles, and lower gluteus. This is one of the Healea
Method preferred exercises for women who want to train the back of their legs,
i.e. gluteus and hamstring tie-in.
Stairmaster or Stepmill:
The stair master trains the quadricep, calves, hamstring, and lower and upper
gluteus muscles. This is also one of the Healea Method preferred machines for
ladies who want to build the hamstring and gluteus muscles.
Row machine:
The row machine works the back muscles, quadricep, biceps, triceps, and calves.
Skater machine:
This machine works the outer gluteus muscle, quadriceps, calves, hamstrings,
and lower gluteus.
Stationary bike or recumbent bike:
Both of these machines work the quadricep muscle, the hamstring, and calve
muscles.
Other exercises that are low-impact are: moderately fast walk, cycling,
swimming, hiking, rollerblading, yoga, and reformer Pilates.
High-impact cardio
In these workouts, both feet leave the ground at the same time or in unison, as is
the case during running, hopping, jumping rope, skipping, jumping jacks,
plyometrics, some step aerobics (if you jump on or off the step or run around the
room), and some cardio dancing that involves leaping.
Running:
Running is a good exercise to lower body fat; however, it also can break down
muscle in your legs, calves, and glutes. Long-distance running can also have a
negative impact on your knees, ankles, and lower back.
CrossFit:
CrossFit is a good training modality for strengthening groups of muscles and
lowering body fat with a proper food program. But it is also a high-impact
training style that potentially can cause injuries to ligaments and joints and
tendons. If you have injuries, especially to the knees, ankles, lower back, or
neck, I would strongly advise you to speak with your doctor prior to doing
CrossFit style exercises.
Boot camps:
Most boot camps are very similar to CrossFit training styles. The biggest
difference is that CrossFit training uses heavier weights and bars than most boot
camp classes. The pros and cons from boot camps are very similar to CrossFit
style training.
Step aerobics, kickboxing classes, HIIT classes, and home video classes:
When choosing a class in any category, it is important to watch a class or video
to determine if the class is a low-impact or high-impact class. You can ask the
gym or instructor if the class is low-impact or high-impact. A good rule of thumb
is if both your feet leave the ground at the same time then this is considered a
high-impact exercise.
Yoga and Pilates:
Yoga and Pilates are two very different training modalities. I put them together
because a lot of studios that teach yoga also teach Pilates classes. Mat Pilates has
a combination of low-impact and high-impact exercises. Reformer Pilates is a
low-impact form.
It is important to note whether or not a class is getting you to your target
heart rate. Example: I am a big advocate of yoga. However, yen yoga, although
wonderful for stretching and lengthening the muscles, barely moves my heart
rate. But a power flow hot yoga class will raise my heart rate significantly and
burn a lot of calories.
If your goal is to hit your target heart rate and burn calories while doing a
low-impact exercise to protect your ligaments, joints, and tendons, then you
must pay attention to each class design and or cardio exercise. Pay attention to
your heart rate and the impact on your body. Find several exercises that will
protect your body and burn the appropriate amount of calories by raising your
heart to your target heart rate.
Why cardiovascular conditioning is so important for overall health.
Having good cardiovascular fitness is essential to the general health of an
individual. It helps to reduce the risk of getting certain diseases, including
stroke, cardiovascular diseases, diabetes, and hypertension. Cardiovascular
endurance can be improved by activities that depend on the use of large groups
of muscles, such as swimming, running, skating, jogging, cycling, and stair
climbing.
In sports, cardiovascular fitness is necessary for long-distance activities, such
as running, swimming, and marathon training. It also helps to boost the stamina
of an individual. Poor cardiovascular endurance can make a person breathe
heavily, causing him or her to get tired quickly. The energy transported in the
body is made from a substance called adenosine triphosphate (ATP). A person
can boost his or her cardiovascular endurance by including a plan for it in his or
her daily exercise schedule.

Action plan
• Determine your maximum heart rate. Calculate 70 % on your maximum

heart rate.
• Use a treadmill. Walk for 5 minutes at a normal walking pace.
• Check heart rate.
• If you are under 70% of your maximum heart rate then raise the incline 2%.
Check your heart rate every 2 minutes. If it is still too low, continue to raise
the incline at the same rate and check each 2 minutes until you are at 70 % of
your maximum heart rate.
• If your heart rate goes more than five above 70%, then lower the treadmill at
1% incline at a time until you maintain close to 70% of your maximum heart
rate.
• This will put you into the best fat-burning zone and is a low-impact cardio
machine.
• You may also use the other recommended low-impact cardio machines to do
the same.
Note: Only use cardio machines that you are familiar with and that are safe for
you to use. As you get more cardio conditioning, your heart rate will improve
and you will have to continually check your heart rate to maximize your cardio
conditioning.
CHAPTER 5
NUTRITION
• Healthy eating is not a diet • Why diets do not work

• Eating for health and maintenance • Eating for a specific goal
• Changing the way you think about food • Examples of specific food
programs HEALTHY EATING IS not a diet.
Let’s talk about the word diet for a minute.
Definition: Restrict oneself to small amounts or special kinds of food in order to
lose weight.
A special course of food to which one restricts oneself, either to lose weight
or for medical reasons.
“I’m going on a diet.” This is commonly how most people perceive the word
diet.
The problem I have with the word diet is how we perceive it. We tend to look
at it as a big, scary monster. Just considering going on a diet gives most people
anxiety. Many have already tried diets and have failed. So they throw in the
towel and decide that they are going to just eat whatever they want.
Here is a better definition of the word diet: The kinds of foods that a person,
animal, or community habitually eats.
If you eat fast food, pizza, and ice cream every day, that is a diet. It’s a poor
one; but nevertheless it is a diet.
So let’s use the term “food programs” instead of diets.
The Healea Method uses an every-day-for-life food program that has many
healthy and tasty food choices to choose from. First you are taught a completely
sustainable for-life food program. This program takes into consideration your
height, weight, age, body type, BMI, (body mass index), workload, and your
goals. With this information, we design a program that gives you the correct
macronutrients (carbohydrates, proteins, fats) needed to maintain and reach
specific goals.
This is the program that you will use to maintain a healthy lifestyle. My
clients who go from poor eating to this food program lose a considerable amount
of weight and are happy with the taste, amount of food, and how easy it is to
maintain. Most of them are surprised about the amount of food they are able to
have on this program. Many of my clients start this program and get to their goal
weight and stay on this program indefinitely.
Depending on how much weight loss you have to lose, you may hit a plateau.
In this case, we use more specific, calculated food programs to push you past
your plateaus.
Once you have reached your desired weight, we simply switch you back to
the food-for-life program design.

Client testimonial
Anthony Taylor
“I worked out with Mike for 18 months. In that 18 months, I dropped lots of
weight and gained a good amount of muscle mass. The important thing I learned
was how to maintain a healthy food program. Following Mike’s food program
will not only make you lose weight, it will ensure you live a healthy, energetic
life. I definitely recommend him to anyone looking to improve their physique
and food program. Thanks for everything, Mike!”
Why diets do not work.

There are many flaws in the design and implementation of a traditional diet: •
The diet does not have a before or after diet maintenance program. This leaves
the client frustrated and confused on what to do after their diet is over.
• The diet does not give the client enough macronutrients to maintain muscle
and drop body fat at the same time.
• The diet has very little food so the client is extremely hungry all the time.
• The diet is extremely cookie-cutter -- one size fits all. This may work for
some, but many are frustrated as it will not work for them or may work for a
short period of time and then they plateau and cannot move past that plateau.
• The diet is extremely unhealthy. Diets that are high in animal fats with no
carbohydrates may work for some, but this diet is very unhealthy for the
human body. The body cannot sustain this diet for very long. Diets that are
very low in calories may also work for a short period of time. But if the
calories are too low for a long period of time, the body will drop muscle
mass and become extremely weak.
Eating for health and maintenance.

Eating for health and maintenance is much different than eating for specific
goals. It is crucially important that you understand the difference. There are
hundreds of recipes and many kinds of food choices when eating a healthy
maintenance food program. The key is understanding the nutrients that you are
consuming and how they affect the body.
The Healea Method will teach you the basic differences between foods and
how to easily calculate them in your food program for success.
Carbohydrates.
There are two basic kinds of carbohydrates.
1. Complex carbohydrates -- sustain more long-term energy in the body, 2
to 4 hours.
Brown rice, white rice, quinoa, oatmeal, sweet potatoes, yams, all
potatoes, cream of wheat, and pasta are the main complex carbohydrates
used in the Healea Method.
2. Simple carbohydrates – sugars, short term energy, 20 to 30 minutes.
a. Fruits (good sugars)
b. All processed sugars (bad sugars). White sugar, candy, fruit juices,
milk, and all other products that use added sugar.
Proteins.
P.E.R., Protein Efficiency Ratio, is how the body breaks down and assimilates
protein. Different kinds of proteins absorb and assimilate differently in the body.
Protein Efficiency Ratio is the measurement for absorption. I will list the
proteins in order of the highest P.E.R ratio.
Eggs, fish, chicken, turkey, and beef. Note: Fish, chicken, and turkey should
be white meat only.
Protein powder.
Types of protein powders will be discussed in the supplement chapter of this
book.
These are the main proteins used in the Healea Method.
Fats.
Good fats: Avocados, almonds, chia seeds, flax seeds, walnuts, flaxseed oil,
coconut oil, olive oil, and salmon. (There are other healthy fats, but I
recommend these.) Not all fats are created equal, but the ones below pack a lot
of punch. From lowering bad cholesterol and helping shed excess weight to
giving you shiny hair and healthy nails, your body will reap the benefits of these
healthy fats.
1. Avocados: The benefits of avocados are so numerous that they’re one of the
healthiest fruits you can consume. They are rich in monounsaturated fats,
which raise levels of good cholesterol while lowering the bad — talk about
a double-whammy. Avocados are also packed with the benefits of vitamin
E, which helps prevent free radical damage, boosts immunity, and acts as an
anti-aging nutrient for your skin. Plus, it’s chock-full of healthy protein; in
fact, it has more than any other fruit. For pregnant women, avocado is also
one of the great folate foods, as this vitamin can help reduce the risk of
birth defects.
2. Coconut Oil: One of my favorite oils because of its numerous benefits. Did
you know you can use coconut oil on your skin and coconut oil for your
hair? The benefits of coconut oil are many. It is rich in medium-chain fatty
acids, which are easy for your body to digest, not readily stored by the body
as fat, and small in size, allowing them to infuse cells with energy almost
immediately. These fatty acids also improve brain and memory function.
Plus, the high amount of natural saturated fats in coconut oil means that it
increases good cholesterol and promotes heart health, while the antioxidants
found in coconut oil make it an effective anti-inflammatory food and help
reduce arthritis.
Adding coconut oil to your diet is easy. I love using it for cooking and
baking, or even applying it directly on my skin. Beware that when cooking
directly with coconut oil, the flavor can be a bit overpowering for some. If that’s
the case, try using less of it. It’s also important to note that, at room temperature,
coconut oil is solid, so it’s not the best choice when you need a healthy fat in
liquid form, like as a salad dressing.
When choosing a coconut oil, I recommend extra virgin varieties, as refined
or processed coconut oils can eliminate many of the health benefits.
1. Extra Virgin Olive Oil: Olive oil benefits are so profound that any diet
should include it. First, extra virgin olive oil (EVOO) is great for heart
health. In fact, a 2013 study found that when people supplemented a
Mediterranean diet with extra virgin olive oil, it reduced the incidence of
heart attack or dying of heart disease, probably due to its high levels of
monounsaturated fats. The high amount of antioxidants in EVOO means it
protects your cells from damage. It also helps improve memory and
cognitive function, and works as an anti-inflammatory. Since so much
disease stems from chronic inflammation, this is a biggie!
Unfortunately, buying this healthy fat isn’t as easy as just grabbing the first
bottle you see. First, note that I recommend only extra virgin varieties of the oil.
This means no chemicals are involved when the oil is refined. Unfortunately,
many common brands are fake olive oil! A 2011 study by UC Davis found that
many top-selling brands failed the standards for extra virgin olive oils; lawsuits
against olive oil companies have followed suit.
Some tips for recognizing real EVOO are to beware of any brand that costs
less than $10 a liter; look for a seal from the International Olive Oil Council;
check the harvesting date on the label; if it’s labeled as “light,” “pure,” or a
“blend,” it isn’t virgin quality; and finally, opt for dark bottles, as they protect
the oil from oxidation.
EVOO isn’t recommended for cooking at high temperatures because of its
low smoke point, but it’s terrific for making salad dressings or drizzling over
breads or cooked foods.
2. Omega-3’s: Why are omega-3 fatty acids considered essential? Because the
body isn’t capable of producing them on its own. Therefore, we must rely
on omega-3 foods in our diet to supply these extremely beneficial
compounds.
There are actually three different types of “omega-3’s”: ALA (alpha-linolenic
acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). The
preferred sources of omega-3’s are DHA and EPA, the kinds found in seafood
sources like nutritious salmon and sardines. ALA, on the other hand, is found in
some plant foods, including certain nuts and seeds, as well as high-quality cuts
of meat like grass-fed beef. The human body is able to turn ALA into usable
DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA
directly from food sources that provide it. Even after extensive research, it’s not
totally clear how well ALA converts into EPA and DHA or if it has benefits on
its own, but health authorities, like those at Harvard Medical School, still
consider all sources of omega-3’s crucial in the diet.
Historically, we’ve seen that populations that consume the most omega-3
foods, like people in Okinawa, Japan, live longer and healthier lives than people
who eat a standard diet low in omega-3’s.
The best omega-3 nuts to consume are walnuts, while seeds with the most
significant omega-3 nutrition include chia seeds and flaxseeds. Many vegetables,
especially green, leafy ones, are good sources of ALA’s. Some of the vegetables
highest in omega-3s include Brussels sprouts, kale, spinach, and watercress.
Because there is such debate over waters being contaminated with toxins and
pollutants like mercury, many people find it hard to get enough omega-3’s from
eating fish, nuts, seeds and veggies only. This is one reason why some people
prefer supplementing with fish oil in addition to eating some omega-3 foods.
The difference between “fish oil” and “cod oil” can be confusing. Fish oil is a
great source of the omega-3 fatty acids EPA and DHA, but it doesn’t have much
vitamin A or D. On the other hand, cod liver oil is lower in omega-3’s but very
high in vitamins A and D.
What is the ideal kind of fish oil if you want to supplement your diet? I
believe that the best form of omega-3 fish oil contains astaxanthin (a powerful
antioxidant that also helps stabilize fish oil), so my preferred choice is fish oil
made from wild-caught pacific salmon, which has high levels of DHA/EPA and
astaxanthin.
So, when it comes to getting enough omega-3’s into your diet, I recommend
eating plenty of omega-3 foods and also supplementing in most cases. Through a
combination of both, my advice is to make sure you’re getting at least 1,000
milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3’s
(ALA/EPA/DHA combined).
Bad fats: There are two types of fat that should be eaten sparingly: saturated and
trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the
risk for heart disease.
Saturated fats are found in animal products (meat, poultry skin, high-fat
dairy, and eggs) and in vegetable fats that are liquid at room temperature.
There is evidence that saturated fats have an effect on increasing colon and
prostate cancer risk, so we recommend whenever possible to choose healthy
unsaturated fats -- and always strive to be at a healthy weight.
We’re also hearing a lot these days about trans fatty acids, or trans fats.
There are two types of trans fats: the naturally occurring type, found in small
amounts in dairy and meat; and the artificial kind that occur when liquid oils are
hardened into “partially hydrogenated” fats.
Natural trans fats are not the type of concern, especially if you choose low-
fat dairy products and lean meats. The real worry in the American diet is the
artificial trans fats. They’re used extensively in frying, baked goods, cookies,
icings, crackers, packaged snack foods, microwave popcorn, and some
margarines.
Later in this chapter I have a healthy food program for life example.
Eating for a specific goal.

Once you have learned how to be successful on your everyday food-for-life
program, then you can learn how to eat for a specific goal. The everyday food-
for-life food program has many options to choose from. You must become
successful at this program first. If you do not have the willpower and drive to be
successful on this program then your chances on a more specific program will be
minimal.
The Healea Method food programs for specific goals are designed to
maintain and/or build muscle in specific areas while dropping body fat. We
showed you Joanne in Chapter 1. Her before and after pictures were from 242 to
140 pounds. Joanne is an example of one of my clients who started out on an
every day food-for-life clean eating program. At 166 pounds, she plateaued and
could not break this plateau with an everyday clean eating program. This is when
I designed a specific food and workout program to blast her past her plateau.
Using a specific food program, I dropped her from 166 pounds to 140 pounds. I
have hundreds of clients that I helped in the same situation.
By changing what she ate and using several different food choices that she
enjoyed, she was able to bring her body from 242 pounds down to 166 pounds.
At this weight she was happy with her results; however, she wanted to take her
physique to the next level.
By using a Healea Method calibrated food program, we were able to take her
body to the next level. She dropped from 166 pounds down to 140 pounds in 12
weeks. By using specific weight training techniques and the proper low impact
cardio, we also reshaped her shoulders, arms, back, legs, butt, and calves.
Here is another example of one of my clients who started out on an every
day food-for-life program.
She started my program at 126 pounds. By eating the basic every day food-
for-life program, she dropped from 126 pounds down to 108 pounds in six
weeks. At 108 pounds, she looked completely different and loved the way that
she looked. I asked her if she was satisfied with her goals and she said that she
wanted to look even better. We then calibrated her to a specific food program
design. We also used a combination of weight-training exercises and low-impact
cardio to shape her body. After eight more weeks of training, her bodyweight
had dropped only 3 pounds to 105 pounds; however, her muscle shape and
symmetry improved drastically. This gave her a body that she was extremely
happy with.
In each of these cases, both women were successful. They started out on an
everyday food-for-life food program design. When they plateaued we then used
a calibrated food program for a specific goal. After they reached their desired
goal, they simply went back to the everyday food-for-life program to maintain
their goal.
With the proper food program design, you can do anything you want with
your physique. Whether or not you want to be a physique competitor or just look
like one, the Healea Method can help you reach your goals.
Changing the way you think about food.

In Chapter 2 of this book, I cover many reasons people fail in their fitness
journey. Going past that I want to cover something that you may not have
thought about.
The most successful clients that I have, including myself, have trained their
minds. We have come to the conclusion that healthy, great tasting food not only
is better for our bodies in many ways, but it tastes way better than junk foods
and sugars.
When we use the term “cheat meal,” we are convincing ourselves that the
cheat meal tastes better than our everyday food. Each week as you eat better, you
will enjoy your food even more. Learning new healthy recipes and other healthy
food choices will inspire you to eat even better. Then when you eat junk food or
crappy sugars, you will not enjoy the taste nearly as much as you did before.
And your body will not like it either. It’s like putting high-octane fuel in your
Ferrari, then putting mud in your gas tank. You will feel slower and more tired.
You can put a greasy cheeseburger and french fries down next to Joanne
Hans Turkey patties and sweet potato fries, and she will choose the sweet
potatoes and turkey patty every time.
Regular Hamburger and Fries

Joanne’s Turkey Burger and Sweet Potato Fries Not only will she
choose those for the health benefits, but they also taste better and
she knows how good she will feel after eating them. This is a good
example of training the mind with proper foods to gain maximum
results. It will take some time and effort to adjust to this way of
thinking, but I have seen it hundreds of times and it has changed
people’s lives.
Examples of specific food programs.
Eating for health and maintenance.

The following food program is designed to help you start a healthy eating plan
and then maintain your goals after using calibrated food programs if you plateau.
This will help you start out your food-for-life journey. This program will also
help someone who is a poor eater lose weight and maintain a healthy lifestyle. It
has a combination of healthy proteins, carbohydrates, and fats.
In Chapter 11 I have included some healthy recipes that taste great and meet
the proper food guidelines.
Please consult your doctor before starting any food program. Small
adjustments to this program may be needed depending on the different variables
of body types, gender, and lean body mass.
Each meal or snack will have 5 food choices for each category. The recipes
match the food guidelines. Please note the cups, ounces, and other
measurements. These can be adjusted to each individual depending on specific
goals.
Meal #1 -- Breakfast
Option #1:
Carbohydrates
Oatmeal / cream of wheat, cream of buckwheat, or grits
Women 1/3 cup or ½ cup; Men ¾ cup or 1 cup
Protein
Egg whites and whole egg
Women ½ cup/1 or ¾ cup/1; Men ¾ cup/1 or 1 cup/2
Oil / fats
1 Tbsp Udo’s oil, 3-6-9 blend
Or 1 Tbsp coconut oil
Or 1 Tbsp olive or sesame oil
Or 1/3 avocado
Option #2:
Carbohydrates
Sweet potato yams regular potato
Women ½ cup or ¾ cup; Men ¾ cup or 1 cup
Protein
Egg whites and whole egg
Women ½ cup/1 or ¾ cup/1; Men ¾ cup/1 or 1 cup/2.
Oil / fats
Or 1/3 avocado
Option #3:
Carbohydrates
Women 2 regular size corn tortillas or wheat tortillas
Men 3 regular size corn tortillas or wheat tortillas
Protein
Women one whole egg, two egg whites, and 2 or 3 ounces of ground white
meat turkey or lean ground beef Men one whole egg, two egg whites, and 4
or 5 ounces ground white meat turkey or lean ground beef Oil / fats
Or 1/3 avocado
Option #4:
Carbohydrates
Women and men, 2 regular size pieces of Ezekiel toast
Protein
Women and men, 2 whole eggs
Women 3 or 4 ounces white meat turkey
Men 4 or 5 ounces white meat turkey
Oil / fats
½ Tbsp Udo’s oil, 3-6-9 blend
Or ½ Tbsp coconut oil
Or ½ Tbsp olive or sesame oil
Or ¼ avocado
Option #5:
Carbohydrates
Women ½ or 1/3 cup, Men ½ or ¾ cup brown rice or quinoa Protein
Women 2 egg whites
Men 4 egg whites
Women 4 or 5 ounces ground white meat turkey or breast
Men 5 or 6 ounces ground white meat turkey or chicken breast Oil / fats
Or 1/3 avocado
Two hours between Meal #1 and Snack #1
Snack #1:
It is important that you eat this snack after your first meal.
Option #1: 1 regular size apple
Option #2: 5 regular size strawberries
Option #3: ½ regular size grapefruit
Option #4: 1 regular size tomato
Option #5: 8 regular size cherries
Two hours between Snack #1 and Lunch
Meal #2 – Lunch
Option #1:
Carbohydrates
Women 1/3 cup to ½ cup, Men ¾ to 1 cup brown rice or quinoa Protein
Women 4 to 5 ounces, Men 6 to 8 ounces, white meat chicken or ground
white meat turkey Vegetables
Men and Women, 1 cup of dark green vegetables: spinach, broccoli,
asparagus, or dark spinach salad.
Option #2:
Carbohydrates
Women 1/3 to 1/2 cup, Men ¾ to 1 cup, brown rice or quinoa Protein
Women 4 to 5 ounces, Men 6 to 8 ounces, lean ground beef or lean ground
white meat turkey, or both mixed together Option #3:
Carbohydrates
Women 2 and Men, 3 medium sized corn tortillas
Protein
Women 4 to 5 ounces, Men 6 to 7 ounces, ground white meat chicken,
ground white meat turkey, lean ground beef, or both mixed together Option
#4:
Carbohydrates
Women 1/3 to 1/2 cup, Men 3/4 to 1 cup potato, sweet potato, or yam Protein
Women 6 egg whites and 1 whole egg
Men 8 to 9 egg whites and 1 whole egg
Vegetables
Men and women 1 cup dark green vegetables, peppers, onions, mushrooms
Option #5:
Carbohydrates
Women 1/3 to ½ cup, Men ¾ cup to 1 cup, potato, sweet potato, or yam
Protein
Women 3 egg whites and 3 ounces white meat turkey patty Men 4 egg whites
and 4 ounces white meat turkey patty
Vegetables
Men and Women ½ to 1 cup dark green vegetables, peppers, and onions 2 ½
to 3 hours between Meal #2 and Snack #2
Snack #2:
Option #1: 1/3 cup almonds
Option #2: 1/3 cup walnuts
Option #3: 1 cup edamame peas
Option #4: 1/3 chia seeds or flax seeds
Option #5: ½ regular size avocado
2 ½ to 3 hours between Snack #2 and Meal #3
Meal #3:
Option #1:
Protein
Women 2 ounces black beans or kidney beans and 2 to 3 ounces ground
white meat turkey or chicken breast Men 3 ounces black beans or kidney
beans and 4 to 5 ounces ground white meat turkey or chicken breast
Vegetables
Men and women 1 cup dark green vegetables: spinach, broccoli, asparagus,
or dark green salad.
Option #2:
Protein
Women 4 to 5 ounces salmon
Men 5 to 8 ounces salmon
Vegetables
Option #3:
Protein
Women 4 to 5 ounces
Men 6 to 8 ounces white meat chicken breast
Vegetables
Men and Women 1 cup dark green salad
Fruit
Men and women ½ medium sized avocado
Option #4:
Protein
Women 4 to 5 ounces, Men 6 to 8 ounces, white meat fish Vegetables
Option #5:
Protein
Women 4 to 5 ounces, Men 6 to 7 ounces, lean ground sirloin or lean steak,
top sirloin, or fillet mignon Vegetables
Women and men 1 cup of dark green vegetables: spinach, broccoli,
asparagus, or dark green salad Acceptable drinks
Coffee, 2 to 3 cups a day
Tea, 2 to 2 glasses a day
Water, 3 liters to 1 gallon plus a day
Note: The water is a crucial component to any food program. You must drink a
minimum of 3 liters of water per day. Make sure that you drink all of the water
first or in between coffee and tea. You can use Stevia to sweeten your coffee or
tea and a non-dairy creamer that has no sugar in it.
CHAPTER 11 of this book has healthy recipes to help you with preparing
these meals. All of the recipes are approved and you may use the spices and oils
recommended in the proper dosages shown in Chapter 11.
Examples of eating for a specific goal.

The following food program is designed for a female who wants to drop
approximately 1 to 2 pounds per week of body fat while maintaining and
building muscle.
Breakfast:
1 Tbsp Udo’s oil
1 whole egg and 3 egg whites
½ cup uncooked oatmeal
Can have 1 cup of approved vegetables
Protein shake TBD
Snack:
1 apple, 5 medium strawberries, or grapefruit (1/2 if large grapefruit) Lunch:
4 ounces protein
½ brown rice, ½ cup of sweet or regular potato or quinoa 1 cup dark green
vegetables
Snack:
2 ounces or less than ¼ cup raw almonds and Brazil nuts or edamame
Dinner:
4 ounces protein
1 cup dark green vegetables
1 Tbsp Udo’s oil
96 ounces water a day
1 protein shake after workout, 1 scoop with 4 to 6 ounces water 1 casein protein
shake right before bed
The next food program design is for a male bodybuilder in the off-season.
The off-season is when a competitor is not eating specifically to lean out for
a show.
Meal #1:
Protein shake: 1 cup pineapple juice. 1 cup almond milk. 2 cups egg whites.
2 cups oatmeal. 1 scoop protein powder. 1 tablespoon honey. 1 tablespoon
peanut butter.
Meal #2:
2 cups brown rice or sweet potato
10 ounces white chicken, whitefish, lean ground beef, lean ground turkey or
10 egg whites with 2 whole eggs 1 cup vegetables
Meal #3, #4, and #5:
Same as Meal #2.
Before and during workout:
Pure Karbolin, 1 scoop right before workout
Protein drink, 1 scoop during your workout, 2 scoops right after your
workout Before bed:
2 scoops of Optimum Nutrition Casein Protein
You can spice the food any way you want and you can add sauces and salsas
to your food as well.
Please drink at least 5 liters of water per day.
The next food program is for a vegetarian who wants to gain muscle and lose
body fat.
Meal #1:
Half cup oatmeal with cinnamon and stevia made with water Protein drink,
double serving with water, ice, and 5 strawberries One tablespoon Udo’s oil,
3 6 9 blend
Meal #2:
½ cup brown rice
½ cup black beans
Protein drink with 1 ½ serving in water and ice
1 cup dark vegetables
Snack #1:
½ cup raw almonds
Meal #3:
½ cup sweet potato or yams
Protein drink, 2 servings with ice and water
1 cup dark vegetables
Snack #2:
1 apple
Meal #4:
2 Cups Dark vegetables
1 cup pinto beans
1 ½ servings protein drink with water and ice
Before bed shake:
2 servings protein powder water and ice
1 Tbsp Udo’s oil
Protein is 205
Carbs 146
Fat 51
Note: Acceptable drinks are water, tea, and coffee.
You must drink 1 gallon of water minimum per day. Tea and coffee are extra.
The next program is for a male who wants to gain muscle and lose or
maintain body fat.
Meal #1 – 8:30 a.m.:
½ cup oatmeal with 1 Tbsp of peanut butter powder and Stevia 6 egg whites
1 Tbsp Udo’s oil
Meal #2 – 11:30-12:30 p.m.:
½ cup sweet potato with 2 cups broccoli and 7 ounces chicken or white fish
(cod, sole, halibut) Meal #3 – 3:30-4:30 p.m.:
½ scoop of protein powder shake
1 red apple
Meal #4 – 6 p.m. (before gym):
Same as Meal #2 (1/2 cup sweet potato with 2 cups broccoli and 7 ounces
chicken or white fish (cod, sole, halibut) Meal #5 – 9 p.m. (after gym):
7 ounces chicken with 2 cups broccoli and 1 Tbsp Udo’s oil Meal #6 –
before bed:
1 Scoop Casein protein
This example food program is for a male who wants to lose fat and gain
muscle.
Meal #1 – 8:30 a.m.:
½ c oatmeal with 1 Tbsp of peanut butter powder and Stevia 6 egg whites
1 Tbsp Udo’s oil
Meal #2 – 11:30-12:30 p.m.:
½ c sweet potato with 2 cups broccoli and 7 ounces chicken or white fish
(cod, sole, halibut) Meal #3 – 3:30-4:30 p.m.:
1 ½ scoops of protein powder shake a
1 red apple
Meal #4 – 6 p.m. (before gym):
Same as meal #2 (½ cup sweet potato with 2 cups broccoli and 7 ounces
chicken or white fish (cod, sole, halibut) Meal #5 – 9 p.m. (after gym):
7 ounces chicken with 2 cups broccoli and 1 Tbsp Udo’s oil Meal #6 (before
bed):
1 Scoop Casein Protein
Many years ago I would state, “70% of the success in any fitness program is
the food that someone eats.” Now I state, “100% of the way that you look and
feel and your success in any fitness program depends on your food program.”
Poor eaters look poor.
Good eaters look good.
And great eaters look great.
Action plan
Write down your current every day diet. Start with breakfast and go all the way
through to the last thing you eat, including snacks.
Then go to the healthy food-for-life program in this chapter and write out
your food program.
These changes will make a huge difference in your health and fitness.
CHAPTER 6
SYNTHETICS VERSUS WHOLE FOOD SUPPLEMENTS
• What is really necessary?

• Protein powders
• Oils
• Implementing supplements into your program -- design
• Hormones, masking the problem or fixing the problem
• How undereating and overtraining can burn out your adrenals
• Resources to help with hormonal issues
Synthetic versus whole food supplements.

Whole Food Supplements
A COMPLEX FORMULA that includes plant and animal extracts, desiccates, or
other ingredients as required to create the best dietary supplement for each health
indication.
Whole Food Ingredients
Whole food supplements may include foods that are prepared in a way that
safeguards their nutritional value. Some of these ingredients are grown locally
on our certified organic farm, including alfalfa, barley grass, beets, Brussels
sprouts, buckwheat, kale, kidney beans, oats, pea vine, and Spanish black radish.
This allows us to control the quality of these ingredients from seed to
supplement. Individual components may require chopping, dicing, juicing,
and/or drying.
There’s a big difference between nutrients from whole foods and the nutrient
ingredients used in the vast majority of supplements. After all, supplements are a
billion-dollar industry aimed at maximizing profit. With modern day marketing,
many popular supplement recommendations, from the necessity of a daily
multivitamin to high-dose vitamin D, are being sold to us.
Take a carrot for instance. Carrots are loaded with nutrients. Bigwigs like
beta-carotene (a precursor to vitamin A) and ascorbic acid (vitamin C), as well
as lesser-known players like folacin and mannose. In fact, scientists have
isolated about 200 nutrients and phytonutrients in the humble carrot. These 200
nutrients work together in mysterious ways. The little guys help get the big guys
and vice versa. There are enzymes, coenzymes, co-vitamins, minerals, and other
factors that help the nutrients work together synergistically. Scientists don’t
know how all this works, and they probably never will. It’s one of the mysteries
of creation.
Take a look at the standard multivitamin label. We’re content when we see
20 ingredients listed in high percentages. Now think about that carrot again.
There are over 200 known nutrients in that carrot. Foods are complex in their
nutrients because nutrients need each other to be properly absorbed and
integrated into our bodies.
In our culture, we’re used to the idea that “more is better.” If beta-carotene is
good for the eyes, then a whole bunch of beta-carotene must be really good for
the eyes. This type of thinking is not how God works when it comes to nutrition.
Foods are balanced. Foods are loaded with lots of nutrients, but never in
megadose quantities. You’d be hard-pressed to find a food with 1,000 mg of
ascorbic acid, let alone the 5,000 mg–10,000 mg doses often sold at stores or
from health care professionals.
Natural food concentrates will show a much lower potency in milligrams or
micrograms. This is frequently interpreted to mean they are less effective, not as
powerful. Unfortunately, the ‘more is better’ philosophy is far from nutritional
truth.
And this:
Vitamins are part of food complexes and must be associated with their natural
synergists (co-workers) to be properly utilized and be a potent nutritional factor.
In other words, a minute amount of a vitamin that is left intact in its whole food
form is tremendously more functional, powerful, and effective nutritionally than
a large amount of a chemically pure, vitamin fraction.
In the case of nutrition, “more” definitely isn’t better.
So where are supplement manufacturers getting the nutrients to make their
pills? Most of what’s being sold to us (even the supplements with the healthy
folks and rainbows on the label) is chemicals, repackaged in creative ways. Most
supplements contain megadose vitamin isolates without their little guy partners,
also known as vitamin fractions. Others are simply chemical compounds made in
factories, also known as pure, crystalline vitamins. Both are synthetic and both
are detrimental to long-term health because they’re man-made, not nature-made.
Creation Nature knows best. Nutrients need each other to work effectively in
our bodies. The big guys need the little guys just as much as the little guys need
the big guys.
When we take supplements in high doses or in isolation from their natural
counterparts, there will be consequences. Initially, our bodies might do well with
these synthetics because of our extreme deficiencies. But over the course of
time, synthetic vitamins can create even deeper deficiencies.
What is really necessary?

Each one of us is individually unique. We may have specific deficiencies.
Unfortunately the food that we eat, combined with over-farming, hormones, and
incorrect practices does not allow us to get proper nutrition. Even if we are clean
eaters and eat lots of fruits and vegetables there may be other deficiencies in the
body. The best way to find out your individual deficiencies is to take a few
simple tests by an approved professional.
The Healea Method system recommends XR nutrition for your whole food
supplement source. A certified professional will meet with you and take a simple
blood sample by pricking your finger. You will be able to see within minutes
your blood cells. Based on this information, they can recommend the proper
Whole Foods supplements specifically for you. You can reach an XR nutrition
specialist through the Healea Method website. Just click on the supplement and
hormone section of the website and you can email them directly from there.

Client testimonial
Dawn Reveles
“When Michael started working with me he looked at my physique and told me
exactly what he wanted to do with shaping each muscle. He wanted to know
what I wanted for my body to look like. He gave me a food program to
maximize muscle growth while dropping body fat at the same time. In 9 months,
I was surprised to see how much my body had changed. My shoulders were
rounder, my quads were shaped better, my butt was muscular and bigger and my
waist was tighter and smaller. I competed in my first competition and did
extremely well, placing 2nd in two categories against much younger ladies.
“Michael is an expert at body shaping and fat loss. I would highly
recommend him to anyone who wants to take their physique to the next level.
Thank you, Michael, for your support and amazing result.”
NPC Nevada State Bikini Competition. Dawn took 2nd place in the Masters
35 and over at 50 years old. She also took 2nd place in the novice all age class,
beating 13 ladies in their 20’s.
Protein powders
There is a wide debate on which protein powders are the best. Specific protein
powders may be acceptable for each individual. Some individuals may have
specific requirements, i.e., Vegans, vegetarians, individuals with allergy issues,
individuals with digestive issues, and/ or other issues or requirements.
The Healea Method takes into consideration all of these factors, then
combines them with a calculated food program to maximize proper protein
intake.
The following is a list of different type proteins. A list of recommended
Healea Method protein powders will be listed below.
• Protein powders are very popular for good reasons. They are:
• More convenient than high-protein foods like meats, fish, eggs and dairy;
• Either fat-and cholesterol-free or contain only a small fraction of the fat
and cholesterol found in high-protein foods;
• Money-savers when compared to high-protein foods like meats and fish;
• Beneficial in ways beyond merely supplying extra protein; and
• Great-tasting and can be used by the whole family.
Protein powders also happen to be a very large product category with many
choices. Many people have difficulty sorting through all the options and
choosing the right one. This section will help acquaint you with the different
types of protein powder, what the key differences are among them and will help
you zero in on the specific product that’s right for you. There are hundreds of
protein powders.
The most common concerns people raise after looking at protein powders
and reading labels are allergies to protein components such as lactose, soy,
casein, or eggs. Another common concern relates to artificial ingredients, which
some wish to avoid. In both cases, there are plenty of alternatives from which to
choose.
Despite the wide variety of protein powders available, the differences boil
down to a few characteristics:
• The type(s) of protein used
• The types of flavors and sweeteners used
• Cost per serving or per gram of protein
• Additional ingredients used to enhance the product’s benefits
Type(s) of Protein
The types of protein used in protein powders can be divided into two categories:
animal source proteins and vegetable source proteins. Animal source proteins
include milk protein derivatives like whey and casein, beef and egg white
protein. Vegetable source proteins include soy, rice, pea, hemp and sprouted
grain proteins.
Nutritionally and taste-wise, animal proteins are superior to vegetable
proteins and far more popular. Of the animal protein types, the most popular is
whey protein. Of the vegetable protein types, soy, rice and pea protein are the
most popular. Most people using vegetable protein powders do so as part of a
vegetarian or vegan lifestyle, although many people use soy protein primarily for
its heart-health and/or hormone-balancing benefits.
Whey Protein
Whey protein is derived from milk. The protein portion of whole milk consists
of 20% whey protein and 80% casein protein. Whey is by far the most popular
type of protein used in protein powders. For most people, it’s the best all-around
choice in terms of taste (it’s one of the best-tasting), quality (it’s the highest), and
cost (it’s the most economical). Another unique benefit of whey protein, and one
that is often overlooked, is that it enhances the immune system in several ways.
Whey protein comes in two varieties, whey concentrate and whey isolate.
The advantages of each are:
Whey Concentrate: Whey concentrate is more economical per gram of protein. It
has a low lactose level that is well tolerated by most lactose-sensitive people. It
has trivial amounts of fat and carbs relative to your overall nutrient intake. Whey
concentrate is typically the best-selling category of whey.
Whey Isolate: Whey isolate is virtually fat-free for those wishing to eliminate as
much fat from their diet as possible. It is typically lactose-free for those few
individuals who are very sensitive to the low-lactose levels found in whey
concentrate. Whey isolate tends to taste slightly better than whey concentrate
too, yet its consistency is a little thinner, without the fat.
Whey protein products can be made from whey concentrate, whey isolate, or
a blend of both. Other types of protein are sometimes combined with whey
proteins in products and are known as protein blends.
Tip: The name of a particular protein powder may or may not indicate what
specific types of protein are used in the product.
Casein or Milk Protein

Like whey protein, casein protein is another milk protein derivative. Since most
of the protein (80%) in milk is casein, the terms “milk protein” and “casein
protein” are used interchangeably. The key difference between whey and casein
is that whey is absorbed in the digestive system quickly, whereas casein is
absorbed slowly and steadily. Taste-wise they are similar. Both are more or less
tasteless in their unflavored and unsweetened state.
Customers often ask which is better, whey or casein. That’s a hard question
to answer because both have unique benefits.
Egg White Protein

Egg white protein was the most popular type of protein supplement for many
years before milk proteins surpassed its popularity due to their better taste and
lower cost. Like milk proteins, egg white is also naturally very low in fat and
carbs. Egg white protein is cholesterol-free and an excellent choice for those
who wish to avoid dairy products.
Plant Proteins
Soy protein, rice protein, and pea protein are by far the most popular among the
vegetable source proteins. Soy and hemp protein are unique among vegetable
protein sources in that they supply all 8 essential amino acids. Plant proteins are
ideal alternatives to whey, milk, or egg white proteins. They are derived from a
variety of sources, including peas, hemp, sprouts, and grains and seeds like
brown rice, quinoa, millet, spirulina, chia and more. They’re rich in vitamins and
minerals, and often provide antioxidants, amino acids, fiber and more. Plant
proteins are typically suitable for vegetarian or vegan diets. They’re also well
tolerated by lactose-sensitive individuals.
Soy has additional benefits, too. The isoflavones in soy provide antioxidant
benefits, heart health benefits, and are often used by women transitioning
through menopause. For all its benefits, soy protein has a characteristic taste
that, while not unpleasant, can be hard to completely mask with flavors and
sweeteners, especially when soy is the sole protein source.
Beef Proteins
Beef protein has become extremely popular for those looking for a non-dairy,
non-plant protein. It has been long known that bodybuilders and athletes
consume beef to help build muscle and increase strength. Beef is one of the best
natural sources of creatine. Now, you can find beef protein that is packed with
natural creatine and BCAA’s, and they are defatted so it contains no fat or
cholesterol. They do not taste like beef, and come in a variety of favors.
Recommended Healea Method protein powders:

Whey Isolate: Optimum Nutrition Pro Complex
Whey Protein: Optimum Nutrition Gold Standard
Casein protein: Optimum Nutrition Gold Standard Casein

Egg protein: MRM All Natural Egg White Protein
Vegan protein: SunWarrior Blend Natural Raw Vega

XR nutrition protein powder
Please consult with a Healea Method certified fitness coach for any questions
concerning protein powders.
Oils
There are many options when it comes to choosing fats and oils. Here are a few
of those options:
Use very light amounts of oils while cooking. Because they are a fat source,
they must fit within the guidelines of your specific food program.
Olive Oil
Olive oil is well known for its heart healthy effects and is believed to be a
key reason for the health benefits of the Mediterranean diet. Some studies show
that olive oil can improve biomarkers of health. It can raise HDL (the good)
cholesterol and lower the amount of oxidized LDL cholesterol circulating in
your bloodstream.
• Fatty Acid Breakdown:
• Saturated: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.
Studies on olive oil show that despite having fatty acids with double bonds,
you can still use it for cooking as it is fairly resistant to the heat.
Make sure to choose quality Extra Virgin Olive Oil. It has much more
nutrients and antioxidants than the refined type. Plus it tastes much better. Keep
your olive oil in a cool, dry, dark place, to prevent it from going rancid.
Palm Oil
Palm oil is derived from the fruit of oil palms. It consists mostly of saturated
and monounsaturated fats, with small amounts of polyunsaturated fats. This
makes palm oil a good choice for cooking. Red Palm Oil (the unrefined variety)
is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.
However, some concerns have been raised about the sustainability of
harvesting palm oil, apparently growing these trees means less environment
available for Orangutans, which are an endangered species.
Avocado Oil
The composition of avocado oil is similar to olive oil. It is primarily
monounsaturated, with some saturated and polyunsaturated mixed in. It can be
used for many of the same purposes as olive oil. You can cook with it or use it
cold.
Fish Oil
Fish oil is very rich in the animal form of Omega-3 fatty acids, which are
DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very
important fatty acids. The best fish oil is cod fish liver oil because it is also rich
in Vitamin D3, which a large part of the world is deficient in.
However, due to its high concentration of polyunsaturated fats, fish oil
should never be used for cooking. It’s best used as a supplement, one tablespoon
per day. Keep in a cool, dry, and dark place.
Flax Oil
Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid
(ALA). Many people use this oil to supplement with Omega-3 fats. However,
unless you’re vegan, I do recommend that you use fish oil instead. Evidence
shows that the human body doesn’t efficiently convert ALA to the active forms
EPA and DHA, of which fish oil has plenty.
Due to the large amount of polyunsaturated fats, flaxseed oil should NOT be
used for cooking.
Canola Oil
Canola oil is derived from rapeseeds, but the uric acid (a toxic, bitter
substance) has been removed from it. The fatty acid breakdown of canola oil is
actually fairly good, with most of the fatty acids monounsaturated, then
containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect. However,
canola oil needs to go through very harsh processing methods before it is turned
into the final product.
Coconut Oil
The Healea Method preferred cooking oil is coconut oil. However use very little
because it is higher in saturated fat.
When it comes to high heat cooking, coconut oil is your best choice. Over
90% of the fatty acids in it are saturated, which makes it very resistant to heat.
This oil is semi-solid at room temperature and it can last for months and years
without going rancid.
Coconut oil also has powerful health benefits. It is particularly rich in a fatty
acid called Lauric Acid, which can improve cholesterol and help kill bacteria
and other pathogens. The fats in coconut oil can also boost metabolism slightly
and increase feelings of fullness compared to other fats. It is the only cooking oil
that made it to my list of superfoods.
• Fatty Acid Breakdown:
• Saturated: 92%.
• Monounsaturated: 6%.
• Polyunsaturated: 1.6%.
Make sure to choose virgin coconut oil. It’s organic, it tastes good and it has
powerful health benefits. The saturated fats in coconut oil used to be considered
unhealthy, but new studies prove that they are totally harmless. Buy unrefined
virgin coconut oil, expeller pressed.
Client testimonial
“Mike has been my trainer for 2 years; however, in that short time we have
become good friends. His knowledge of sculpting bodies, nutrition, posing, and
overall health is superb. He has been with me from beginning (no knowledge of
physique training) to the competition stage. Mike has been a tremendous
resource for me and I can’t thank him enough.”
John received two trophies at the NPC Nevada State Physique competition.
He beat 9 all-age competitors for a 3rd place, and 2nd place in a 35 and over
class at 54 years old.
Implementing supplements into your program
First, I believe that most trainers and most people who are into fitness take way
too many supplements. I have many top competitors and fitness pros that have
used the Healea Method. These competitors and fitness pros use very few
supplements.
The following are the recommended supplements used in my programs.
Protein powders
Because it can be very difficult to eat the right amount of Whole Foods to get
enough protein for building muscle, protein powders are necessary to
accomplish this task. Depending on your program, you will need between 1
gram to 2 grams of protein per pound of body weight.
Example: I require most of my competitors to take 1.5 grams of protein per
pound of body weight. So if you are a 100-pound female bikini competitor you
will need 150 grams of protein per day in your food program. If you break that
down into five meals, it equals 30 grams of protein per meal. In this case I would
use four solid meals of 30 grams of protein each to equal 120 grams of protein.
The other 30 grams of protein would come from a protein powder. In most cases
it is always better to eat solid food then protein powders.
Oils
The Healea Method also uses healthy oils for a good source of fat. It is a very
common mistake to remove most of the fat from your food program. It is much
better and healthier to use a combination of healthy fat with moderate to low
complex carbohydrates and high protein to achieve the goal of building muscle
and dropping body fat. One tablespoon of Udo’s oil equals 9 to 14 grams of
healthy good fat. 1 tablespoon in the morning and 1 tablespoon at night has huge
health benefits and also helps with body fat loss, if your complex carbohydrates
and sugars are moderately calculated.
BCAA’s – Branched chain amino acids.
The Healea Method recommends using Pro Complex Protein Powder by
Optimum Nutrition. It is a whey isolate. Pro Complex has a BCAA profile that
works great for building muscle. It also has 500 mg of L-glutamine per serving,
plus digestive enzymes.
Pre-workout drinks
The Healea Method does not recommend pre-workout drinks. Most of these
drinks have some form of speed in them. The biggest problem with pre-workout
drinks is that a client will become dependent on the pre-workout drink for energy
through their work out. They are also very hard on the liver and kidneys. Using
coffee or caffeine tablets also raises the heart rate, but is a much healthier
alternative.
Post-workout drinks
Drinking a Pro Complex protein shake immediately after a workout is sufficient.
You can add a complex carbohydrate if needed in your shake if allowed in your
designed program. I recommend pure Karbolyn for the complex carbohydrate
source. One scoop will give you 40 to 50 grams of pure carbohydrate. You can
also use a scoop of pure Karbolyn prior to your workout if it is in your calculated
program design.
Whole food supplement

The Healea Method recommends XR nutrition for your whole food supplement
daily source. Please see: platinumphysiques.com for more information.
Hormones, masking the problem or fixing the problem The human

body is extremely complex. Sickness and disease, and hormonal
issues in most cases are a result of long-term bad habits,
environmental issues, synthetics, processed food, preservatives,
and many other things that damage the human body.
There are 11 organ systems of the human body. They are the integumentary,
muscular, skeletal, nervous, circulatory, lymphatic, respiratory, endocrine,
urinary/excretory, reproductive, and digestive. Each one of the systems can be
adversely affected by several factors. Unfortunately, as most of you may already
know, our Western medicine does very little to be proactive in healing sickness
and disease. When we become sick or have a hormonal issue, our doctors will
give us a medication to regulate or mask an issue. Rarely will they ever try to fix
the problem that is causing the issue.
The human body is also amazing in the fact that it can, with the right help,
fix and repair many problems that are occurring. The use of whole food
supplements and proper nutrition has fixed many of these problems in several of
my clients.
Examples:
Acid reflux
Many of my clients who have had this issue soon realized when they changed
their food program to a less acidic program, acid reflux immediately
disappeared.
Migraine headaches
I have several clients who had migraine headache issues for years. A few of my
clients had such bad headaches that they would miss 2 to 3 days of work each
month, becoming completely incapacitated because of a bad migraine.
Medication from doctors slightly helped with this issue, but still did not fix the
problem.
By drinking 1 gallon of high-alkaline water per day, the migraines
immediately disappeared in several of these cases. Chronic dehydration is the
cause for many, many, many issues in the human body. I cannot overstate the
importance of hydration.
Type two diabetes, high blood pressure, and high cholesterol These
three things are very common in our society today. I have countless
numbers of people who had one, two, and up to all three of these
issues when they first started the Healea Method. Using a proper
food program combined with healthy oils and whole food
supplements, most of these clients are now free of all three of
these issues. And in all of those cases they no longer are on
medication for each one of these issues.
Hormones
Several of my male and especially my female clients are on many medications to
control hormones in the body. Among these medications are prescriptions for
testosterone, progesterone, estrogen, T3, T4, and others. By finding out what
their deficiencies were, they were able to use whole food supplements to correct
many of these issues. Please see XR nutrition at www.platinumphsysiques.com.
(And always consult with your physician before changing or stopping
medications).
How undereating and overtraining can burn out your adrenals Many
of my clients have come from other trainers and training modalities
that overtrained them and underfed them. Too few calories and
overtraining can stress the body and cause adrenal burnout.
Especially if this goes on for too long.
It’s time to heal adrenal fatigue because chances are you’re dealing with it
(or will at some point in your life). It is hard to believe, but adrenal fatigue is
estimated to affect around 80% of people in the world. According to James
Wilson (author of Adrenal Fatigue: The 21st Century Stress Syndrome), chronic
stress and lifestyle affect the body’s ability to recuperate from physical, mental,
or emotional stress.
In fact, whether for a short time or a chronic condition, most people struggle
with adrenal fatigue at some point in their lives. Symptoms include: • Body
aches
• Trouble concentrating
• Racing thoughts
• Moodiness and irritability
• Always tired
• Feeling overwhelmed
• Hormone imbalance
• Cravings for sweet and salty foods
These symptoms can be indicative of a few different disorders and are often
overlooked by doctors, but more and more people are starting to realize that a
combination of these could indicate the onset of adrenal fatigue, also known as
adrenal insufficiency. And if you have adrenal fatigue, it can also be a major
cause of excess fat storage and low energy levels. So, let’s talk about exactly
what your adrenal glands do and how you can overcome adrenal fatigue in three
simple steps.
Your Amazing Adrenal Glands

Your adrenal glands are two thumb-sized organs that sit above your kidneys
and are part of the endocrine system. Also known as the suprarenal glands,
they’re involved in producing over 50 hormones that drive almost every bodily
function, many of which are essential for life.
Hormones affect every function, organ, and tissue in the body directly or
indirectly. They react to each other as well as respond to conditions in the body
in an intricate and highly sensitive balancing act. The adrenal glands work
closely with the hypothalamus and the pituitary gland in a system known as the
hypothalamus-pituitary-adrenal axis (HPA axis).
Adrenal glands play a huge role in stress response. Your brain registers a
threat – whether it’s emotional, mental, or physical. The adrenal medulla releases
adrenaline hormones to help you react to the threat (the fight-or-flight response),
rushing blood to your brain, heart, and muscles. The adrenal cortex then releases
corticosteroids to dampen processes like digestion, immune system response,
and other functions not necessary for immediate survival.
Your adrenal glands are responsible for balancing hormones, such as: •
Glucocorticoids – hormones that balance your body’s blood sugar, help with
energy and food metabolism, help your body bust stress, and manage your
immune response (e.g., cortisol).
• Mineralocorticoids – hormones that maintain healthy blood pressure,
manage your blood hydration level, and keep your blood healthy by
keeping salt and water in balance (e.g., aldosterone).
• Sex hormones – estrogen and testosterone.
• Adrenaline – hormones that affect your heart health, make sure that all
parts of the body are getting blood, and convert glycogen into glucose in
your liver.
What Causes Adrenal Fatigue?

Adrenal fatigue is a condition where your body and adrenal glands can’t keep up
with the tremendous amount of daily stress many people experience. Sometimes
misunderstood as an autoimmune disorder, adrenal fatigue can mimic some
precursors to other common illnesses and disease.
Wellness doctors and practitioners believe that an episode of acute stress or
prolonged, chronic stress can cause adrenal glands to become overloaded and
ineffective. They believe that adrenal fatigue can be caused by: • Stressful
experiences like death of loved one, divorce or surgery; • Exposure to
environmental toxins and pollution; • Prolonged stress due to financial
hardship, bad relationships or work environment, and other conditions that entail
feelings of helplessness; • Negative thinking and emotional trauma; • Lack
of sleep
• Poor diet and lack of exercise.
Also, according to the Mayo Clinic, severe adrenal fatigue symptoms may
actually be Addison’s disease.
Adrenal Fatigue Symptoms

What happens when the adrenal glands stop producing hormones efficiently?
Every bodily function is affected, and as adrenal hormone levels shrink, even the
normal “get-up-and-go” you get from them disappears. Adrenal fatigue
symptoms include: • Morning fatigue or trouble waking up
• Decreased libido
• Depression
• Muscle weakness
• Poor focus
• Bone loss
• Inflammation
• Increased allergies
• Difficulty sleeping
• Irritability
• Fatigue
• Cravings for sugar
• Hair loss
• Weight gain
• Muscle tension
• Inability to tolerate high-carb/potassium foods unless paired with fat and
protein.
If you’ve experienced any of these adrenal fatigue side effects, take heart, for
there are now many natural ways to treat and support your adrenal system.
3 Steps to Heal Adrenal Fatigue

Treatment for adrenal fatigue involves reducing stress on your body and your
mind, eliminating toxins, avoiding negative thinking, and replenishing your body
with healthy food and positive thoughts.
1. Adrenal Fatigue Diet

In every case of adrenal recovery, diet is a huge factor. There are a number of
foods that support adrenal function. They help replenish your adrenal energy so
your system can come back to full health. But first you must start by removing
any hard-to-digest foods and any toxins or chemicals in your environment. The
idea is to remove anything that taxes your adrenals.
Foods to avoid include:
• Caffeine: This can interfere with your sleep cycle and make it hard for
your adrenals to recover. If you must drink coffee or a caffeinated
beverage, have a limited amount in the morning before noon.
• Sugar and sweeteners: Includes avoiding high-fructose corn syrup and
artificial sweeteners as well. Avoid sugary foods, cereals, candy, sweets,
etc. Be aware that sugar is an additive in many breads, condiments, and
dressings. Try to avoid as much extra sugar as possible. Seek the benefits
of raw honey or stevia as an alternative.
• Processed and microwaved foods: First of all, the microwave has its own
dangers, but additionally, most microwaveable foods have many
preservatives and fillers that are hard to digest and wear out your body’s
energy and digestion cycle. Try to buy food on the outer walls of your
grocery store and prepare your own food whenever possible.
• Hydrogenated oils: Vegetable oils like soybean, canola, and corn oil are
highly inflammatory and can lead to adrenal inflammation. Try to only
use good fats such as coconut oil, olive oil, organic butter, or ghee.
Next, you want to add nutrient-dense foods that are easy to digest and have
healing qualities. Some of the top superfoods for adrenal health include: •
Coconut
• Olives
• Avocado
• Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.) •
Fatty fish (e.g., wild-caught salmon) • Chicken and turkey
• Nuts, such as walnuts and almonds
• Seeds, such as pumpkin, chia, and flax • Kelp and seaweed
• Celtic or Himalayan sea salt
These foods help overcome adrenal insufficiency because they’re nutrient-
dense, low in sugar, and have healthy fat and fiber.
2. Adrenal Fatigue Supplements

Another big key to overcoming adrenal fatigue is taking the right supplements. I
always recommend eating the right foods to heal your body. However, due to
soil depletion (from over-farmed and unhealthy farming practices), much of the
fruits and vegetables don’t have the same amount of nutrition that they did even
50 years ago.
It is important here that you find the right doctor that can figure out your
specific deficiencies. Then use whole food supplements to correct these
deficiencies. As mentioned above, you can reach a XR nutrition specialist
through our website at www.platinumphysiques.com
3. Adrenal Fatigue Stress Reduction

The last and most important key to restoring your adrenal function is to heed
your mind and stress needs. Pay attention to your body!
• Rest when you feel tired as much as possible.
• Sleep 8–10 hours a night.
• Avoid staying up late and stay on a regular sleep cycle – ideally, in bed
before 10 p.m.
• Laugh and do something fun every day.
• Minimize work and relational stress.
• Eat on a regular food cycle, and reduce your caffeine and sugar
addiction.
• Exercise (even moderate exercise and walking can help).
Resources to help with hormonal issues:
XR nutrition specialists
Please look at www.PlatinumPhysiques.com
CHAPTER 7
THE IMPORTANCE OF A STRONG

SUPPORT SYSTEM
• Online support
• Support from family and friends
• How to handle negativity from your family, friends, and others
• Other resources for support
TRAIN TO WIN
THIS IS A phrase that I use to motivate my clients. Many of these clients are
competitors training for a fitness competition. Others may never compete. When
I say TRAIN TO WIN I am not just talking about placing first in a competition. I
am talking about winning in life, in relationship, at work, and at home.
Your health and fitness is a huge component to this success. Being fit and
healthy will give you more confidence. You will be stronger, think clearer, and
build an inner strength that can win at anything you set your mind to do.
I NEVER allow a client to not finish a set. Every rep counts. Every set, every
rep, tell yourself you are stable, you are strong. I will win this set. I will never
quit. Build a strong mind in the gym and you will build a strong mind in life.
Platinum Physiques’ tagline: Unparalleled support combined with a proven
scientific method that creates an award-winning physique.
I purposely put unparalleled support in the beginning of Platinum Physiques,
Healea Method tagline. There are many definitions of the word support in the
American dictionary.
The verb definition applies best to the Platinum Physiques support ideology.
Support: to sustain (a person, the mind, spirits, courage, etc.) under trial or
Affliction; : to maintain or advocate (a theory, principle, etc.).
My goal is to provide you with this kind of support. One of the biggest
problems I have seen over the years in almost all training styles is the lack of a
strong support system. These training styles’ sole purpose is on the training
system leaving out a key element to succeed.
Approximately 60% of the hundreds of clients that I have helped over the
years have one or more of the following issues: drug addiction, alcohol
addiction, eating disorders, social disorders and other concerns, and fears that
keep them from success in their fitness goals. Many will not even attempt a
fitness regimen because of fear and unbelief in themselves.
I have been asked several times why am I so successful in the training
business when most fail.
#1. Because I really care about your success.
#2. I have developed a system that will work extremely well given the
effort.
So the most important aspect of the Healea Method and its personal fitness
coaches is to show you that we really do care through support and to give you a
proper fitness program and food program to maximize your success. We also
give you resources to help with issues you may be experiencing.
We realize that every person needs support. Some may have a great family
support and some do not have any support whatsoever. In each case, our goal is
to show you that you are not just another number. Your success is also our
success, and we take this responsibility very seriously. I do not claim to be a
psychologist or psychiatrist. But I will do the best I can to motivate you and to
give you the resources needed for success in your life and fitness journey.
How important is a strong support system? It is a crucial element to your
success.
There have been numerous times throughout many of my clients’ fitness
journeys that they have wanted to just give up. Even some of my top pro and
Olympia fitness competitors have wanted to throw in the towel and stop
competing. But through positive motivation many of them pushed through and
became some of the top competitors in the world.
In Chapter 2 of this book, I asked you to write down your “why”.
I asked my team and clients the same question. I am going over this in
another way to reiterate how important this is. Once you read their answer, ask
again. Why? Be honest.
“Okay, team and clients. I would like for each one of you to respond to this
question. There is NO wrong answer here. Everyone is different. So answer
honestly, please.”
What is the main motivation and drive for you and why do you workout?
Mine is to look good. I have always trained to be big and look good. There
are many other benefits and reasons I do it. And many close seconds. But that is
the main one.
Answers:
Paul
“Same here. To look good. Vanity!”
Kennith
“So my daughter has someone to look up to and can be proud of as she grows
older throughout the years.”
Joanne
“My main motivational factor was the death of my mom! She died at a very
young age of 54 years old and I refuse to die at that young of age! My health and
feeling good and being able to breathe and walk at the same time is very
motivational! Seeing someone die a long, slow death like that was horrible! I
plan on living until I’m 80 or 90 and being in the best shape of my life for the
rest of my life! :-)”
David
“I live in a fantasy world where as a child I’ve always aspired to be strong with
super powers like a comic book character. Hero or villain, as long as their
strength and abilities were awesome. To me, skills are the equivalent of abilities
and I’ve collected quite a bit of them. Now I want to have the look and physique
of a superhero. My favorite of them all is Superman. I work out to become like
Superman.”
Christina
“For me…of course I want to look amazing and feel amazing. I also want to be
my best without harming the planet or living beings, but more than anything
else, I love competition! As a high school and college athlete and then a
competitive distance runner and now a bikini competitor, I love the motivation
of training to compete…I’m motivated by seeing how hard I can push myself to
prepare for and maybe win a contest/game/competition (or set a PR). There is a
certain thrill to training to compete or play…to be a part of a team or a sport.”
Miguel
“Mine is to stay clean and for my mental state as well. I want to be a pro
bodybuilder. It’s always good to look good as well.”
Krystal
“Many motivations…looking good is certainly a great thing. However, it’s way
bigger than that. It’s about getting mentally stronger. In recent years I had some
tough times that I’m mentally pulling myself out of. I’m finding the strong
woman that I feel I had lost. I want to find her so I can win in life and be a great
role model for my daughter so she can win at life.”
Cristine
“For me, there are several reasons I work out. First and foremost – I want to be
healthy and fit, especially as I age. Second, I enjoy the discipline and will power
it takes to make my workouts and diet successful. Becoming stronger and better
than the day, week, or year before is important to me. I like to see consistent
progression – even if it is small. Third, I like the results of working out. My
body doesn’t ache because of lack of use or degeneration; it hurts because my
workouts were heavy and challenging and that is so satisfying to me. Working
out also makes me more mentally tough and strong.”
Rob
“Feeling good about myself, doing something healthy for myself…. and yes
looking cut and toned also makes me feel good as well :)”
Annie
“Being physically fit. Because that leads to being and staying healthy and strong,
not only physically strong but mentally as well. Also, it leads to feeling good
about myself. And of course competition.”
Latinya
“Honestly…..it’s my addiction. Working out is my natural high. I love how it
makes me feel. As a mother of three….it’s amazing to look this good. It
motivates and inspires me to see so many striving to attain their physical and
mental goals.”
Greg
“Lifting iron is the only thing that you can do for yourself that will give you
amazing results. My reason for it……. I want a smoking hot body.”
Jessica
“My motivation is to be a better version of myself. I grew up scrawny like Olive
Oyl, always made fun of, and my first real physical challenge was joining the
Marines. Before being allowed to go to boot camp, I had to put on some weight.
My parents were into bodybuilding and helped me to prepare. Second is the
mental aspect; it is a mental escape from everything.”
Trisha
“My motivation is purely vanity and health, but mostly vanity… and Joanne’s
bootie…I want a nice bootie.”
Diana
“My motivation is to be better than I was the day before. Always striving to be a
better athlete. It’s not only about looking good… it’s about the ability to be
faster, lift heavier, jump higher. Being able to look within yourself and see your
strengths and weaknesses. Making your weaknesses your strengths.
Remembering that by believing in ourselves we are also inspiring others to do
the same. Fitness to me is a lifestyle, a journey that never ends. When you find
your why, you realize giving up on your goal is never an option and you keep
coming back again and again and eventually it’s just part of who you are!”
Now that you have the answer to your why, you can look at where you need
the most support. For some it may be motivation. For others it may be mental
support, a block in your belief that you can do it. For others it might be physical.
WHATEVER it is you can figure it out. Then attack the issue. Fix it and your
success will skyrocket.
The Healea Method solution

Let’s revisit the verb definition of support.
: to sustain (a person, the mind, spirits, courage, etc.) under trial or
affliction;
: to maintain or advocate (a theory, principle, etc.). The Healea Method has
the system and principle to be successful. The program works extremely
well. And if followed will produce massive results. Watch my client case
study testimonials. And look at all the before and after photos. The proof
is there. These clients did the system and never quit.
The first and most important part to your success is believing you can do it.
You MUST believe in yourself.
You MUST continually work towards constant belief that you will succeed.
You now have the system that will work. The only thing holding you back is
YOU. This must change.
I have added some books, websites and motivational speakers for you to read
and follow. This is a huge component that can potentially make or break your
success. Please, Please, Please spend time building your belief in yourself. The
people who do this are always successful.
Read books and watch motivational speakers on believing in yourself. There
are many resources online.
Develop a championship mindset.
Watch the videos of sports athletes like Arnold Schwarzenegger and read
their stories. The best of the best all had one thing in mind: They believed in
themselves. They never quit. And they got back up even when they got knocked
down.
Combined with the belief in yourself, you must have a strong support
system. This is the continuous maintenance of your emotional program. With a
combination of your own studying and your coach’s encouragement and
knowledge, your success is inevitable.
Online support
You can contact us on the website support page with any question or concerns
that you have with your food program design, workout program design, or
struggles you are having through the process. A certified Healea Method fitness
coach will respond to your questions and concerns. Some of our fitness coaches
have certifications in fitness psychology. We will personally answer your
concern or give you a resource that will help you with your concern.
Resources
You can access many resources on different topics through our support page on
the website. platinumphysiques.com
Seminars
The Healea Method will have beginning, intermediate, and advanced seminars
specifically for mindset and motivation.
Workshops
The Healea Method will also have workshops for mindset and motivation.
Support from family and friends

Many times when I have a new client or competitor, and they start their fitness
journey, they receive negative comments or feedback from family and friends.
People who are not in a fitness lifestyle have a very hard time understanding
why someone would train so hard and eat so perfect to accomplish a fitness goal.
We do have many great families and friends who are naturally supportive of our
choices. However, in some cases this is not so. Negative feedback from family
members and friends can sometimes be a huge drawback to many.
So I have found that being proactive is the best way to help your family and
friends understand how important this process is for you. My recommendation is
that you sit down or write to your family members and good friends and explain
how important it is for you to accomplish your fitness goals. Start off by letting
them know that it is important for them to give you their support. Let them know
that this is an extremely healthy lifestyle. One that produces physical and mental
strength and health. Ask them to be on your side, and have your back through
this process.
By being proactive, most of your family and friends will be positive of your
choice to become physically fit and healthy. However, some will not…
How to handle negativity from your family, friends, and others

As I mentioned above, there will be negativity from people in your life. Your
coworkers, so-called friends on Facebook :-), and sometimes close friends and
family will be negative about your choice. The more physically fit you become,
the more the haters will come out. You will see them at the grocery store or
anywhere in public. I can tell you many stories from my clients about personal
friends, family, hair stylists, nail girls, etc., who have been extremely jealous and
sometimes hateful because of the results my clients achieve.
I like to use the term “consider the source”. In most cases when someone is
negative towards you, it is because they feel inadequate about themselves.
There are only two ways that someone can feel good about themselves. One
is to take the appropriate steps to make themselves better in life. In fitness and in
every other aspect of their life, they can choose to do something about it. Or they
will try and put other people down to build themselves up. In most cases, when
you have a hater it is because they are jealous and/or envious and they try to
build themselves up by putting you down.
Or they fear you because you are competing against them and are afraid you
will place higher. In all of these cases, you should keep in mind that it is nothing
personal. Consider the source. And why they would be a hater.
For many years, Joanne was about 100 pounds overweight. Many of her
coworkers and friends accepted her the way that she was. And that was a
wonderful thing for them to do. (We should always be accepting and loving to
everyone. No matter their weight, fitness level, race, religion, or status).
She then started on a fitness journey. She started a clean eating regimen. And
a cardio exercise program. Over a period of two years, she lost about 75 pounds.
Her coworkers and friends were very supportive and continually complimented
her. She was now 166 pounds and wanted to get down to about 140 pounds and
tone up even more. Over a 16-week period, we accomplished this goal. At this
point, her body took on a new shape and she looked even more fit and amazing.
Listen to her statement: “Never in my life have I seen so much jealousy. Some of
my coworkers are talking behind my back. Even some of my friends are now
acting weird. They don’t want to hang out anymore.”
It is disheartening to see this kind of behavior. But the fact is, her new fitness
level has made them feel inadequate. So many of them try to build themselves
up by putting her down.
At first she had a hard time dealing with this negativity. So we talked about
two ways to handle the haters and the jealousy.
Do not take it personally. Always start by understanding that many people
have their own issues and are hurting inside. Childhood issues and many other
things that happen in their lives cause them to feel down or depressed. Or they
are going through a very rough time in their life. If you knew their story you
may have more compassion for them. So handle them with Grace. Be kind and
supportive of your friends and family. And even coworkers or new people you
meet. If you are mean back, that will just confirm their feelings about you.
Set boundaries. Many people will inquire about your new fitness lifestyle. If
you feel they are genuine and truly want to know how you accomplished your
goals, then kindly explain to them your success. When someone is speaking to
you, and you can tell that they are being hateful or disrespectful, then you have
to immediately set boundaries.
Example:
My client Jill went to get her nails done from her long-time nail girl. Jill had
mentioned to her that she was going to compete in a fitness competition. Jill
stated that she was going to do a figure competition because of the muscularity
that she had been developing through training. Her nail girl looked her up and
down and stated, “You are not in good enough shape to do a competition; you
don’t have enough muscle.” Her nail girl did a competition in the past and
thought she was an authority on female fitness competitions. Jill tried to debate
with her that she was working with one of the top fitness competition trainers in
the state and that she believed that her trainer knew what he was doing. After an
hour of debate, Jill left her nail appointment, not being sure if she should do a
competition.
Jill came to her workout the next morning completely deflated and down. I
told her these two things.
Just because someone golfs doesn’t mean they know how to properly play
golf. Just because someone plays baseball doesn’t mean that they know how to
properly play baseball. And just because someone did a fitness competition
doesn’t mean they know how to properly compete in a fitness competition. There
are many people including fitness trainers who are competitors. Many of these
people and trainers know how to get themselves ready for a competition. But
they have little idea on how to get someone else ready for a competition.
The proof is in the pudding. When someone wants to give you advice on
how to golf, the question is, how many national level and pro golfers has this
person trained? Or when someone wants to give you their advice on fitness or
fitness competitions, how many people has this person put on stage who have
won national level or pro fitness competitions? So again, you must consider the
source.
So here is the boundary: The next time Jill went in to see her nail girl, the
girl immediately started to inquire about whether Jill was going to continue
getting ready for the next competition. Jill simply stated, “Yes, I am and my
decision to compete is between me and my trainer. My fitness is between my
trainer and me. So please do my nails and do not talk to me about fitness. Thank
you.” She said the girl immediately stopped and did her nails. This was a clear
boundary that needed to be set. Since then I spoke to Jill about removing
negative influences in your life. So she switched nail girls :-).

Client testimonial
Jill Schvaneveldt
“I am a mother of 4. I have had a set of twins. I wanted to prove to myself and
others that at the age of 48 you can still reach your fitness goals. I was able to
get ready in just 12 weeks to compete in the Nevada state bikini championships
in Reno where I took fourth place in a national show. I feel that I did well for a
first time competitor. Thank you, Michael Healea, for all your guidance in
nutrition and training!”
Boundaries must be set when dealing with negative people.
The second someone who is speaking with you starts to be negative, simply
put up your hand in the stop position and politely say STOP. My fitness is
between my trainer and me. Thank you. If they start to speak again in a negative
way, put up your hand again and simply say STOP. My fitness is between my
trainer and me. Thank you.
This is a clear-cut boundary that will work. You are not being rude; you are
just setting a boundary that is acceptable to you.
Setting boundaries for family and friends may be a little bit more difficult.
But it is very important that if you have a negative family member or friend that
you set a boundary immediately. Do not allow the negative influence in your life
stop you from a specific goal. Remind them that you are doing something for
yourself that is extremely healthy and beneficial for your life. And that you
would love to have their support. But if they continue to be negative let them
know that you no longer need their advice or opinion about your fitness.
Boundaries are extremely important and must be put in place to keep your mind
healthy during your fitness journey.
Other resources for support

Books
Web pages:
www.platinumphysiques.com
www.TonyRobbins.com
Norman Vincent Peale. www.hubs.com
www.StevenCovey.com
CHAPTER 8
TRAINING FOR THE FITNESS COMPETITOR
• Where do I start?
• How to pick the right competition for you
• Assessing your physique for the right division
• Posing, a crucial component
• Politics in a subjective sport
• A plan of action
Where do I start?
TRAINING FOR A fitness competition takes a serious level of commitment.
You must be physically, mentally, and financially prepared to take on such a
task. You will need to be willing to give this 100% effort. In all fitness, a 90%
effort produces 50% results. The last thing you want to do is step on stage
knowing in your mind and heart that you only gave 90% effort to your task.
So when I have a client who is considering doing their first fitness
competition, I tell them that they have two choices:
1. Pick a competition and give it 100% from now until then and your
results will be astonishing.
(This is after an assessment to determine when this person can
realistically compete within the amount of time before the competition).
2. Break down your competition preparation into 2 stages. Stage 1. Take
time to get yourself prepared by training and eating to get closer to your
competition body. Stage 2. Pick a competition with a calculated time
period from start until competition day.
Examples:
Annie and I decided she needed 14 weeks of preparation for a competition.
She set her goal and accomplished it in 14 weeks.
Susie trained for a few months to build some muscle and tone up. Then we
picked a competition 12 weeks out and accomplished her goal.
Whatever your fitness level, you can compete in a fitness competition. The
key is being realistic as to the amount of time it will take to accomplish your
goal. This is where it is very important to have a professional competition trainer
to assess your physique and make a plan as to the correct amount of time to get
you ready for a competition.
It is also very important that you understand the cost that is involved in doing
a competition. The following is a list of items and approximately how much they
will cost for you to be able to compete in a fitness competition.
* Contest registration. Each class will cost between $75 and $150 per
class, depending on the promoter of the competition. Most competitors
compete in two classes per competition.
* An NPC card or other affiliation card. $100. This card lasts for one full
year.
* Attire for Women:
a. Bikini. Depending on the bikini or figure suit made, this will cost
between $200 and $500 depending on how much bling you want.
b. Heels. Heels usually cost between $75 and $125 for the proper
posing heels.
c. Jewelry. Will cost between $50 and $150 depending on what
jewelry you want. In most cases this is costume jewelry as it is very
blingy.
d. Team wear. If you are on a team, the normal cost for a robe and for a
team dress is between $30 and $40 each.
* Attire for Men:
You get off easy here as your trunks usually cost between $50 and $75.
* Day of competition costs:
a. Tanning. Costs between $75 and $125.
b. Hair and makeup. Costs between $150 and $200.
c. Trainer costs. Most high-level competition trainers charge between
$150 and $250 to cover their costs of being at your competition (in-
town competition). This is split between competitors. Out of state
competitions can be much more to cover your trainer’s costs such as
hotel, travel, and transportation. (My clients split this cost.) Out of
town competition costs include hotel accommodations, travel,
transportation, and all other travel accommodations.
The average competition will cost you between $800 and $1,200 for your
first competition. This does not include travel expenses, etc. After your first
competition, you will then have the posing heels, posing suit, and jewelry.
Once you have made the determination on approximately how long it will
take for you to get ready for a competition and the cost involved, then it is time
for you to pick a competition.
How to pick the right competition for you

There are several organizations that host fitness competitions. Some of these
organizations are non-drug tested organizations. Others are considered natural
competitions. A natural competition is a competition or organization that does
drug testing for anabolic steroids. Typically, a natural competition or
organization will do polygraph testing on each competitor. Or they will take the
winner or top three of each class and have them tested immediately after the
competition for anabolic steroid use.
Keep in mind that there are many natural competitors that compete in non-
drug tested competitions. However, using small amounts of anabolic steroids
does give an advantage to the competitor. I personally have had many first-place
winners in non-drug tested competitions that were natural competitors. But it is
important that you understand the difference. If you are a natural competitor, you
will have a better chance of winning a competition or placing high in a natural
competition.
The best way to determine which competition will be best for you is to go
online and look up local fitness competitions near you. The first time you
compete, I would suggest that you compete in your hometown if possible or
somewhere close by. Traveling does add extra stress to a competitor. The first
time you compete you want to have the least amount of stress possible.
Find out if the competition near you is a drug tested, natural competition or a
non-drug tested competition. You can find this out by looking online and
searching by “natural fitness competitions.” If a competition or organization
claims to be a natural, then it will be a polygraph and/or drug test. If an
organization does not put natural in their title, then they are most likely not drug
tested.
You can contact your physique coach and they would be happy to make
suggestions for you as to which competition will be best for you.
Now that you have narrowed down your competition date, then you will
email the promoter of the competition and let them know that you are looking
forward to competing in their show.
Take note of the registration cut-off date. It’s usually about 2 to 3 weeks prior
to the competition. There are late fees if you register after the cut-off date, and
some promoters will not let you compete if you do not sign up prior to that date.
The promoter will usually have tanning people, makeup people, and a host
hotel if traveling. Be sure to reach out to each one of these people and make your
reservations about 8 weeks prior to the competition. Some competition coaches,
including myself, have their own makeup and tanning people come to the
competition depending on where the location is.
Assessing your physique for the right division

This is a crucial decision. If you go into the wrong class or division, it will
adversely affect your placing.
There are 3 divisions for female competitors in most fitness competitions:
1. Bikini: A bikini competitor should not be too muscular. She should have
nice curves and be very tight (lean with little body fat). She should have
great symmetry (each area and body part matches the others). Even though
it is a physique competition, beauty does play a part in your placing. So it is
imperative that you have your hair and makeup done properly; your tan is
perfect; your suit is the perfect fit and color for your physique and matches
your eyes and hair color; your fingernails and toenails are classy and
perfect; and your jewelry matches everything.
Here are a few of the women I have trained that are pro and national bikini
competitors.
2. Figure: A figure competitor will have more muscle than a bikini competitor.
The difference in a bikini competitor and a figure competitor is that the
figure competitor will typically have somewhere between 10 to 15 pounds
more muscle on the same frame as a bikini competitor. A couple of
physique differences are necessary when being a figure competitor. When I
train a bikini competitor, I only train the back from the bra line up. This
gives the appearance of having a longer waste from the rear. When training
a figure competitor, it is important to have a more prominent lower
latissimus dorsi (lat). When a figure competitor competes and turns to the
rear, they show more of the back and lower lat. Also, a figure competitor
should have more quadricep sweep on the outside. It is also not necessary
for the figure competitor to have a larger gluteus Maximus muscle as in
bikini. The focus can be more in the quadricep during leg training than the
gluteus Maximus. However, I personally build up the gluteus Maximus in
both my bikini and figure competitors. Lastly, a figure competitor typically
has to be leaner at competition than a bikini competitor. Most of my bikini
competitors come in at competition around 8% to 10% body fat. My figure
competitors usually come in at about 2% body fat lower than bikini. I have
trained bikini competitors who loved having the extra muscle so eventually
over time they became figure competitors, as their muscle had gotten too
big for bikini competitions. As in bikini, figure competitors should also
have perfect symmetry. All of the same beauty requirements are necessary
in figure competitions as well. Normally, a figure competition suit is more
expensive than a bikini competition suit. The figure competition suit
usually has more rhinestones on it and more bling. A figure competition suit
can cost anywhere from $400 up to $1,500 or more.
3. Women’s Physique: In 2014, the IFBB (International Foundation of
Bodybuilders) and the NPC (National Physique Committee) added a
division for women called Women’s Physique. The same year they
eliminated the female bodybuilding division. The reason that they did this
was because female bodybuilding had lost its audience. Many of the large
female bodybuilders had lost their femininity, and there wasn’t an audience
to support that division. So they created a division for female bodybuilders
called Women’s Physique. The premise was to have the female bodybuilder
get smaller and maintain a feminine physique.
Having a feminine physique is a matter of opinion. Some people would say a
figure competitor does not have a feminine look. While others love the
additional muscle and symmetry that a figure and physique competitor possess.
The main difference between a figure competitor and a physique competitor is
that the physique competitor will be even more muscular, larger, and leaner on
stage. Because this is a female competition, the requirement is the same on the
beauty aspect of this competition. Hair, makeup, tanning, and all of the other
things required at figure and bikini competitions also are required in a physique
competition.
Men’s Bodybuilding Division
There are 3 main objectives a male bodybuilder needs to become successful

in competition.
1. Symmetry: In every division of fitness competition, the athlete needs to
strive for symmetry. This is where each body part matches every other body
part. If you are out of balance, the judges will see that and mark down your
score. For example, some competitor’s legs may be too small to match their
upper body. Another competitor may have a large chest but small arms. Or
another, big shoulders but a smaller back.
I am going to use one of my clients, Ada Birdsall, as an example of great
symmetry.
Note: Many trainers do not understand how to build perfect symmetry. Look at
the proof of their work. Many male bodybuilders train females to look like male
bodybuilders. If their female clients do not look feminine and symmetrical, be
aware.
2. Size: A male bodybuilder must have muscle mass to do well in
bodybuilding competition. Never sacrifice symmetry to get a bigger size.
Be sure to bring up each body part larger and symmetrical at the same time.
This takes a balance of proper training to assure some body parts grow
larger, and others smaller or stay the same size to match each body part.
One of my male bodybuilding competitors, Mike Birdsall, has proper

symmetry and size together.
3. Hardness or conditioning: Each division requires a certain amount of
conditioning or hardness. This is a combination of how lean a body can get,
amount of body fat, and how hard and dense the muscle has become from
training. A male bodybuilder must have the correct combination of muscle
mass, symmetry, and hardness or conditioning.
Men’s Physique
A men’s physique competitor should have the same symmetry as mentioned
above. The difference between a male bodybuilder and a men’s physique
competitor is that the men’s physique competitor is much smaller in size and
muscle mass. Also, the men’s physique competitor will compete at a small
amount more of body fat. A male bodybuilder can come into a competition at
anywhere from 3.5% body fat to 4.5% body fat. A men’s physique competitor
usually will come in somewhere between 5% body fat and 7% body fat. Also, a
men’s physique competitor does wear long board shorts in a competition, so he
is able to get away with having smaller legs. But I would recommend building
perfect symmetry in each case. The original criteria for a men’s physique
competitor is a male physique model. So being good-looking does help in this
competition. Just like in female fitness competitions, it is very important to have
a perfect tan, be well groomed, and have perfect makeup if necessary. This
applies to all fitness competitions, including men’s bodybuilding, men’s
physique, and men’s physique classic. Here are some examples of men that I
trained for men’s physique competitions.
Men’s Physique Classic
This is a division that was put into the fitness world to bridge the gap between a
competitive bodybuilder and a men’s physique competitor. It was introduced in
2016 to The National Physique Committee and the IFBB. The criterion is to be
bigger than a men’s physique competitor but not quite as big as a men’s
bodybuilder. As in every other fitness competition, symmetry is the key
component to success. The men’s physique classic competitor is required to wear
an old-style bodybuilding posing trunk. It looks like a boxer brief.
The following is an example of men’s physique classic competitors with the
appropriate posing trunks.
As you can see in these photos, the judging criteria are to be symmetrical,
lean (about 5% body fat), and have a lot of muscle.
Now that you have a good idea of each division of competition, it is time to
choose which division is perfect for you. I tell my clients all the time, “Build a
physique that you want to live with and carry around everyday, then do the
division that matches your physique.” Do not build a physique for a division in a
competition that you do not want to carry around every day.
I would suggest that you go to a local competition and look at the different
classes and divisions. This will make it much easier for you to determine in
which division you should compete. You are always welcome to reach out to
your Physique Coach and they would be glad to advise you on which division
you would be best in.
Posing, a crucial component

I cannot overstate how important it is to be good at posing in your first
competition and get better every time you compete. Many competitors spend
months and even years preparing for a competition. They train very hard and eat
extremely well to create the proper physique and conditioning for a competition.
They spend thousands of dollars to compete in the competition.
But then step on stage with poor posing techniques. This is a big mistake. I
personally have watched excellent competitors that should have won a
competition or placed extremely high, end up in the worst placings because of
their posing.
Every competitor, no matter how good he or she is, has strong body parts and
weaker body parts. Even many of the top Olympian competitors know that they
need improvement in specific areas. Just as in every other sport, these
competitors are constantly working to improve their physiques.
So the goal in posing is to properly show your strong body parts and to hide
your weaker body parts.
Also, standing in the right position on stage to the proper side of your
physique is crucial. It is extremely important that you hire a good posing coach
that has experience teaching posing in the division in which you plan on
competing. I have witnessed countless competitors with improper posing learned
from the wrong people teaching them how to pose.
Do your research. Platinum Physiques has online posing coaches available if
needed.
Note in this next picture, Layla is cross-legged. The other ladies are open-
legged. Layla’s butt looks fuller and rounder. Depending on the size and shape of
your butt, you will need to know which one of these poses is best for you.
Politics in a subjective sport
This is a very sensitive subject that most competition trainers will not talk about.
But I think it is important to cover the subject. First, I want to state that in many
competitions the judging is very fair. Also, the cream always rises to the top. If
you give it your all and continue to keep competing and trying, you will end up
placing high in physique competitions. Some of my top pros have been
disappointed with some of the judging. But they kept their eyes on the goal. And
are pros today.
Because fitness competitions are subjective, this leaves the judging up to the
opinion of each judge. Even though there are specific criteria for each division,
the opinion of one judge may not agree with another judge. I have had many
competitors who have competed in front of a specific set of judges who placed a
certain way. Then compete in front of a different set of judges and place
completely different.
For example: One of my bikini competitors competed in a competition and
received 4th place. The same top five competitors in that competition competed
two weeks later in a different competition with a different set of judges. My
competitor, who had placed 4th in the first competition, won 1st place in the
second competition against the same girls.
My first competition was in 1987. So, I have been competing and or putting
competitors on stage for many years. The main thing that I have learned over all
of these years is this: The word “political” should be rephrased to
“relationships.”
If you have reached out to a judge after a competition and asked that judge
their advice, the next time you complete in front of the same judge, they will
remember you. And if you have made the appropriate changes, you may be
rewarded for that. In many of these competitions, the competitors are very hard
to judge. They are extremely close. And if you and another competitor are very
close in the judging and the judge knows you, you might get the edge. But that
doesn’t mean you won over someone that was better than you. Sometimes it is so
close the judges are split in which competitor is better. The same can be true if
you have a poor attitude and/or the last time you competed you had a very bad
attitude. The judges will remember this also.
In almost every competition, the judging has been consistent. Many
competitors have been disappointed with their placing thinking that they were
better than the other competitors standing next to them. But in many of these
cases they were mistaken.
When you complete, if the competition does not go the way that you wanted
it to, the best thing that you can do is be gracious and ask the judges after the
show in a nice manner what you can do to improve the next time. This way if
you ever compete again, they will remember that you were polite and gracious.
Being kind to the judges and all the other competitors is a crucial component of
competition. And developing professional relationships with the judges and
promoters can help you in competition if it is close.
A plan of action
• Pick a division
• Make a timeline on how long it will take you to accomplish your goals of
shaping and toning (this depends on the individual)
• Find a competition
• Make a timeline and checklist for each category
a. Register for competition 8 to 12 weeks out
b. Register for tanning 8 weeks out
c. Book hotel and travel arrangements if necessary 8 to 12 weeks out
d. Purchase bikini, heels, and jewelry 8 to 10 weeks out
e. Start posing practice at least 10 weeks prior. The longer out the better.
f. If you have really white skin, you need to do a base tan. You do not have
to get super dark. Just tan a little bit and do not burn your skin. Start this
6 weeks out.
g. Schedule makeup and hair for show. (You will need to have an
experienced makeup girl or guy for the competition.) Do not try to do
this yourself. Depending on the size of the competition, you can schedule
your makeup and hair through the tanning company at the competition.
Schedule this when you schedule the tan, or about 6 to 8 weeks out.
List of items for the day of competition:

We have a checklist below. Ask your coach if there is anything else you may
need.
FINALLY, IT’S SHOWTIME!!
After all your hard work, it’s finally time to show it off. Don’t forget these
items:
Platinum Physiques Checklist

1. Posing Suit
2. Posing shoes
3. Jewelry
4. Makeup
5. ID and money for entry if needed and your NPC card
6. Baby wipes
7. Scissors/ safety pins/ sewing kit
8. Dark towel and sheet for hotel because of tan
9. Small plastic cups to pee in after tan
10. Smooth Move Chamomile and Lavender tea (drink before bed so upon
waking you have a good poop)
11. Pump up band
12. Dark, loose clothing for after tan
13. Shower cap for while you get your tan
14. Electrolytes. You can purchase at your local health food store
15. Trainer-approved food and drinks
Confirm your tanning, hair, and makeup appointments. For your tan prep, do
not use any lotions or deodorant before you tan. It’s best to exfoliate your skin. A
good way to do that is to take baking soda and clear gel soap (Cetaphyl), make a
paste and scrub yourself down. If you use anything with a perfume smell to it, do
not spray on your body; just spray it on your suit in the front before you put your
suit on. You will turn green if you have any deodorant or perfume on.
After the show, relax and enjoy that meal that you’ve been waiting for, but
remember to hydrate and take it easy. Try to go low on the sodium, otherwise
you will retain lots of water as your body is trying to adjust to the dieting, and
eat some bananas to receive potassium.
You can contact your Physique Coach for a specific post-competition food
program. This is very important, as you will retain lots of water if you eat really
badly after a show.
CHAPTER 9
WORKOUT DESIGNS FOR THE

FITNESS COMPETITOR
• The right program design for you

• Sample workout program designs for the fitness competitor
TRAINING FOR A fitness competition must be extremely calculated and

continuously calibrated. Each individual muscle of each body part should be
trained to create perfect symmetry. Improper training of even one muscle or
group of muscles can cause an imbalance in the overall physique, ultimately
costing the competitor placings in their competition. Building and shaping
perfect symmetry is an art that is scientific and must be constantly watched and
calibrated to achieve the desired result.
The following workout designs are basic in nature. These are designed to
build symmetry for the average physique. Each individual may have muscle
imbalances that need to be corrected. More specific guided programs are
available by a Healea Method certified fitness coach.
Female workout design

Ladies Workout program bikini (beginners)
Day 1. Legs
1. Thigh extensions, four sets, 20 reps
2. Hack squats, feet 6 inches apart, four sets, 20 reps 3. Wide deep sumo
or plié squats on a squat machine or Smith machine. Four sets, 20 reps
4. Reverse lunge on Smith machine standing on 6 to 8-inch platform.
Four sets, 20 reps each Start out lighter on each first set of each
exercise. Then progressively go heavier and until the last set is as heavy
as you can go as long as you complete 20 repetitions.
Day 2. Back and triceps
Back
1. Wide grip pulldowns to the front
2. Close grip pulldowns to the front
3. Cable rope rows. Pulling the rope into your upper back. Your hand
position should pull the rope up to your bra line.
All back exercises should be done at 4 sets and 15 repetitions. Starting out
lighter then progressing to the heaviest weight you can do at the last exercise as
long as you complete 15 repetitions.
Triceps
1. Cable rope push downs
2. Cable rope overhead tricep extension, with the cable in the upper
position 3. Dumbbell kickbacks
All triceps exercises should be done at 4 sets and 20 repetitions. Starting out
repetitions.
Day 3. Shoulders and biceps
Shoulders
1. Dumbbell Arnold presses
2. Dumbbell side laterals
3. Dumbbell front raises
4. Machine rear delts
All exercises are at 4 sets for 15 repetitions. Starting out light then finishing
Biceps
1. Standing barbell curls
2. Seated dumbbell curls
3. Standing 21 barbell curls.
4 sets each, 20 reps please. Except the 21’s :)
Day 4.
Hamstrings and glutes
1. Wide sumo or plié dumbbell squats, superset with lying leg curls.
2. Hip thrusters with a straight bar superset with straight leg good
mornings or deadlifts All exercises are 4 sets 20 repetitions starting out
light and going as heavy as possible while completing the 20
repetitions.
Calves
1. Standing calf raise
2. Seated calf raise
Abs
1. Roman chair straight leg, leg lifts
2. Bosu ball ab crunch
Please do calves and abs every other day or twice a week. Ab work should be
done with no weight, 4 sets each exercise and 30 to 50 reps. Calves should be
done as heavy as possible 4 sets each exercise with 30 reps each set.
Cardio
Please do an incline treadmill at 3.2 to 3.4 at as high an incline that you can
handle NOT holding on. Do a long wide stride, as long and as wide as possible.
This will push harder on the gluteus Maximus.
Do 30 min straight, 5 times a week. No cardio on your first workout day of
legs if you have 2 in a week on your plan.
Please DO NOT do more than this :) on any body part.
Ladies workout bikini (intermediate)

Day 1. Legs
1. Thigh extensions, 4 sets, 20 reps
2. Leg press, feet 6 inches apart, four sets, 20 reps 3. Wide deep sumo or
plié squats on a squat machine or Smith machine. Superset with a
dumbbell plié squat or deadlift, 4 sets, 20 reps.
4. Reverse lunge on Smith machine or dumbbell, standing on 6 to 8-inch
platform, 4 sets, 20 reps each.
heavier and until the last set is as heavy as you can go as long as you complete
20 repetitions.
Back
3. Cable rope rows. Pulling the rope into your upper back. Your hand
4. Upper cable lat pull. (Hybrid)
Triceps
position 3. Close grip push up
4. Dumbbell kickbacks
repetitions.
Shoulders
3. Dumbbell front raises, superset with plate drivers 4. Machine rear
deltoid or dumbbell rear deltoid All exercises are at 4 sets for 15
repetitions. Starting out light then finishing as heavy as you can go
while completing 15 repetitions.
Biceps
3. Standing 21 barbell curls, 4 sets each, 20 reps please. Except the 21s : )
Day 4.
Hamstrings and glutes
1. Wide sumo or plié dumbbell squats superset with lying leg curls 2.
Hip thrusters with a straight bar superset with straight leg good
mornings or deadlifts 3. Glut or butt rear leg kick backs on a machine
or Smith machine All exercises are 4 sets 20 repetitions starting out
light and going as heavy as possible while completing the 20
repetitions.
done with no weight and 30 to 50 reps. Calves should be done as heavy as
possible with 30 reps each set.
Cardio
• Please do an incline treadmill at 3.2 to 3.4 speed at as high an incline that
you can handle NOT holding on.
• Do 45 min straight. Or the Stairmaster on level 8 to 10. 5 times a week to
start. No cardio on the day 1 of legs.
• Please DO NOT do more than this :) on any body part.
Note: If you have pain (not burn) in any of these exercises, stop immediately and
move on to the next exercise. Then contact me and let me know when and where
you feel the pain.
Ladies workout bikini (advanced)

Day 1. Legs
2. Leg press, feet 6 inches apart, 4 sets, 20 reps 3. Wide deep sumo or
plié squats on a squat machine or Smith machine. Superset with a
dumbbell plié squat or deadlift, 4 sets, 20 reps.
4. Reverse lunge on Smith machine or dumbbell, standing on 6 to 8 inch
platform. 4 sets 20 reps each. Superset with step ups on a high box.
Make sure you break parallel from your hip joint to your knee. Your hip
joint should be lower than your knee when you are in the step position
with your leg up.
heavier and until the last set is as heavy as you can go as long as you complete
20 repetitions.
Back
2. Wide grip pull ups
4. Cable rope rows, pulling the rope into your upper back. Your hand
5. Upper cable lat pull. (Hybrid)
Triceps
1. Cable rope push downs. Drop set to lower weight 20 reps each 2.
Cable rope overhead tricep extension, with the cable in the upper
position 3. Close grip push up
repetitions.
Shoulders
2. Dumbbell side laterals, superset with wide grip straight bar vertical
rows 3. Dumbbell front raises. Super set with plate drivers.
4. Machine rear deltoid or dumbbell rear deltoid.
All exercises are at four sets for 15 repetitions. Starting out light then
finishing as heavy as you can go while completing 15 repetitions.
Biceps
2. Seated dumbbell curls. Drop set to lighter weight, 20 reps each 3.
Standing 21 barbell curls, 4 sets each, 20 reps please. Except the 21’s :)
Day 4.
Hamstrings and gluteus
1. Wide sumo or plié dumbbell squats, superset with lying leg curls 2.
mornings or deadlifts 3. Gluteus or butt rear leg kick backs on a
machine or Smith machine, superset with dumbbell reverse lunge on a
platform All exercises are 4 sets, 20 repetitions starting out light and
going as heavy as possible while completing the 20 repetitions.
done with no weight and 30 to 50 reps. Calves should be done as heavy as
possible with 30 reps each set.
Cardio
• Please do an incline treadmill at 3.2 to 3.4 speed at as high an incline that
you can handle NOT holding on. Or a Stairmaster on level 8 to 10
• Do 60 minutes straight. 5 times a week to start. No cardio on the day 1 of
legs.
Note: If you have pain (not burn) in any of these exercises stop immediately and
move on to the next exercise. Then contact me and let me know when and where
you feel the pain.
Ladies workout figure (beginner)

Day 1. Legs
2. Hack squats, feet 6 inches apart, 4 sets, 15 reps.
3. Wide deep sumo or plié squats on a squat machine or Smith machine, 4
sets, 15 reps 4. Leg press, 4 sets, 15 reps
All leg exercises should be done at 4 sets and 15 repetitions. Starting out
Back
3. Cable rows. Pulling the rope into your lower back. Elbows close to the
body and low.
Triceps
repetitions.
Shoulders
4. Machine rear deltoid
Biceps
3. Standing 21 barbell curls, 4 sets each, 20 reps please. Except the 21s :)
Day 4. Hamstrings and gluteus
light and going as heavy as possible while completing the 20 repetitions
Calves
Abs
done as heavy as possible, 4 sets each exercise with 30 reps each set.
Cardio
• Please do an incline treadmill at 3.2 to 3.4 at as high an incline that you can
handle NOT holding on.
• Do 20 min strait, 5 times a week. No cardio on the day 1 of legs.
Ladies workout figure (intermediate)

Day 1. Legs
1. Hack squat in a plié position
2. Hack squats, feet 6 inches apart, 4 sets, 15 reps 3. Wide deep sumo or
plié squats on a squat machine or Smith machine, 4 sets, 15 reps 4.
Leg press, 4 sets, 15 reps
5. Thigh extension, 4 sets, 15 reps
Back
2. Close grip pulldowns to the front.
3. Cable rows. Pulling the rope into your lower back. Elbows close
together and pulling in the low Lat 4. Dumbbell rows. Pulling
dumbbell deep into the low Lat.
Triceps
4. Close grip bench or close grip push ups
repetitions.
Shoulders
2. Dumbbell side laterals superset with wide upright rows 3. Dumbbell
front raises
Biceps
Day 4. Hamstrings and gluteus and chest
1. Wide sumo or plié dumbbell squats superset with a lying leg curls 2.
Hip thrusters with a straight bar superset with a straight leg good
mornings or deadlifts.
All exercises are 4 sets 15 repetitions starting out light and going as heavy as
possible while completing the 15 repetitions.
Chest
1. Dumbbell incline press
2. Dumbbell incline fly
3. Machine incline chest press
Calves
3. Leg press calf raise
Abs
Cardio
• Do 20 min strait. 5 times a week. No cardio on the day 1 of legs.
• Please DO NOT do more than this :) on any body part. Denise Cadenes IFBB
Pro
Ladies workout figure (advanced)

Day 1. Legs
Leg press, 4 sets, 15 reps, superset with high step ups 5. Thigh
extension, 4 sets, 15 reps
Back.
2. Close grip pulldowns to the front superset with high rope cable rows
together and pulling in the low Lat 4. Dumbbell rows. Pulling
dumbbell deep into the low Lat.
Triceps
4. Close grip bench or close grip push ups
All triceps exercises should be done at four sets and 20 repetitions. Starting
out lighter and finishing as heavy as possible as long as you complete the 20
repetitions.
Shoulders
2. Dumbbell side laterals superset with wide upright rows 3. Dumbbell
front raises superset with dumbbell rear deltoid 4. Machine rear
deltoid
Biceps
3. Standing 21 barbell curls, 4 sets each, 20 reps please. Except the 21’s :)
4. Cable straight bar curls
Day 4. Hamstrings and gluteus and chest
1. Wide sumo or plié dumbbell squats superset with a lying leg curls 2.
Hip thrusters with a straight bar superset with a straight leg good
mornings or deadlifts 3. Rear kickbacks on a Smith machine
All exercises are 4 sets, 15 repetitions starting out light and going as heavy
Chest
3. Machine incline chest press
4. Fly machine
Calves
3. Leg press calf raise
All calf exercises are 30 repetitions to point of failure with as heavy weight
as you can go.
Abs
Cardio
• Do 45 to 60 min strait. 5 times a week. No cardio on the day 1 of legs.
Ladies workout physique (beginner)

Day 1. Legs
Back
together and pulling in the low Lat All back exercises should be done at
4 sets and 15 repetitions. Starting out lighter then progressing to the
heaviest weight you can do at the last exercise as long as you complete
15 repetitions.
Triceps
repetitions.
Day 3. Chest and biceps
Chest
3. Flat straight bar bench press
Biceps
Day 4. Shoulders
light and going as heavy as possible while completing the 15 reps
Calves
Abs
Cardio
• Do 20 min strait. 5 times a week. No cardio on the day 1 of legs.
Ladies workout physique (intermediate)

Day 1. Legs
5. Leg extensions
Back
together and pulling in the low Lat 4. Dumbbell rows. Pull the
dumbbell into the low Lat by keeping your elbow close to your body
and then take a full stretch under the bench.
Triceps
position 3. French press or head bangers
repetitions.
Chest
4. Incline press with straight bar
All exercises are 4 sets, 15 repetitions, starting out light and going as heavy
Biceps
3. Standing 21 barbell curls, 4 sets each, 20 reps please. Except the 21’s :)
Day 4. Shoulders
2. Dumbbell side laterals superset with upright rows (wide grip) 3.
Dumbbell front raises
Calves
3. Donkey calf raise
Abs
3. V bench sit ups
Cardio
handle or a stair master level 8 to 10 and do NOT hold on to the treadmill.
• Do 30 to 45 min strait. 5 times a week. No cardio on the day 1 of legs.
Ladies workout physique (advanced)

Day 1. Legs
1. Hack squat or in a plié position
2. Hack squats, feet 6 inches apart, 4 sets, 15 rep 3. Wide deep sumo or
5. Heavy step up
6. Leg extensions
Back.
1. Wide grip pulldowns to the front or pull ups 2. Close grip pulldowns
to the front or pull ups 3. Cable rows. Pulling the rope into your
lower back. Elbows close together and pulling in the low Lat 4.
Dumbbell rows. Pull the dumbbell into the low Lat by keeping your
elbow close to your body and then take a full stretch under the bench.
Triceps
1. Cable rope push downs.
position 3. French press or head bangers
repetitions.
Chest
4. Incline press with straight bar
5. Decline press on machine or bench
All exercises are 4 sets, 15 repetitions starting out light and going as heavy
Biceps
3. Standing 21 barbell curls
4. Cable standing bicep curl with a curl bar
4 sets each, 20 reps please. Except the 21’s :)
Day 4. Shoulders
2. Dumbbell side laterals superset with upright rows (wide grip) 3.
Dumbbell front raises
Calves
3. Donkey calf raise
4. Leg press calf raises
Abs
3. V bench sit-ups
Men’s physique (beginner)

5 days a week (one to two hours depending on circumstances)

Day 2. Back and abs
Day 3. Legs
Day 5. Arms and abs
Workout plan
Day 1. Chest
1. Smith machine incline press, 5 sets moderate weight, 15 reps to start
down to six reps, finish moderately.
2. Smith machine flat bench, 5 sets, same reps moderately heavy 3.
Incline dumbbell press, 5 sets, same reps moderately heavy 4. Flat
fly’s, 5 sets, 8 to 10 reps, moderately heavy Day 2. Back
1. Straight bar cable pull downs in the front, 5 sets, 15 to 8 reps,
moderately heavy 2. Close grip cable rows, 4 sets, 15 to 8 reps,
moderately heavy 3. Dumbbell rows, 4 sets, 15 to 8 reps, moderately
heavy 4. Close grip pulldowns 5 sets 15 to 8 reps moderately heavy.
Day 3. Legs
1. Leg press, 5 sets, 15 reps, moderately heavy 2. Close leg 8 inches
apart Smith machine squat, 5 sets, 15 reps, moderately heavy 3. Wide
leg sumo deadlifts, 5 sets, 15 reps, moderately heavy 4. Thigh
extensions, 5 sets, 15 reps, moderately heavy 5. Leg curls, 5 sets, 15
reps, moderately heavy Day 4. Shoulders
1. Arnold presses, 5 sets, 15 to 10 reps, moderately heavy 2. Side
laterals, 5 sets, 15 reps, moderately heavy 3. Machine rear deltoid, 5
sets, 15 reps, moderately heavy 4. Dumbbell front raises, 5 sets, 15
reps moderately heavy Day 5. Arms
Triceps
1. Rope pushdowns, 5 sets, 15 to 10 reps, moderately heavy 2. Skull
crushers, 5 sets, 15 to 10 reps, moderately heavy 3. Dip machine
tricep press, 5 sets, 15 to 10 reps, moderately heavy Biceps
1. Straight bar standing curls, 5 sets, 15 to 10 reps, moderately heavy 2.
Seated dumbbell curls, 5 sets, 15 to 10 reps, moderately heavy 3.
Preacher curls, 5 sets, 15 to 10 reps, moderately heavy.
Calves
1. Standing calf raise, 4 sets, 30 reps, as heavy as you can go to 30 reps
2. Leg press calf press, 4 sets, 30 reps, as heavy as you can go to 30
reps Abs
1. Ab bench leg lifts, 4 sets, 30 reps
2. Bosu ball crunches, 4 sets, 30 reps
Cardio
Incline treadmill, 20 to 30 minutes at incline as high as you can go without
holding on. Or Stepmill on an 8 to 10 speed.
Men’s workout physique (intermediate)

Day 2. Back and abs
Day 3. Legs
Day 5. Arms and abs
Workout plan
Day 1. Chest
1. Smith machine incline press or incline bench, 4 sets, moderate weight,
15 reps to start down to six reps finish moderately 2. Smith machine
or flat bench, 5 sets, same reps, moderately heavy 3. Incline dumbbell
press, 5 sets, same reps, moderately heavy 4. Decline barbell bench
press, 5 sets, 15 reps down to 8 reps 5. Flat fly’s, 5 sets, 8 to 10 reps,
moderately heavy Day 2. Back
1. Straight bar cable pull downs in the front, 5 sets, 15 to 8 reps,
moderately heavy superset with dumbbell rows.
3. Close grip pull-ups, 5 sets, 15 to 8 reps moderately heavy 4. Bent
over barbell or bench rows, 5 sets, 15 to 8 reps moderately heavy Day 3.
Legs
1. Leg press, 5 sets, 15 reps moderately heavy 2. Close leg 8 inches
extensions, 5 sets, 15 reps moderately heavy 5. Leg curls, 5 sets, 15
reps moderately heavy Day 4. Shoulders
1. Arnold presses, 5 sets, 15 to 10 reps moderately heavy 2. Side
laterals, 5 sets, 15 reps moderately heavy, superset with wide grip
upright rows 3. Machine rear deltoid 5 sets, 15 reps, moderately
heavy 4. Dumbbell front raises, 5 sets, 15 reps, moderately heavy
Day 5. Arms
Triceps
Preacher curls, 5 sets, 15 to 10 reps, moderately heavy Calves
reps 3. Seated calf raise, 4 sets, 30 reps, as heavy as you can go for 30
reps Abs
3. V bench sit ups, moderate weight to failure.
Cardio
Men’s Workout Physique (Advanced)

Day 2. Back and abs
Day 3. Legs
Day 5. Arms and abs
Workout plan
Day 1. Chest
1. Smith machine incline press or incline bench, 5 sets, moderate weight,
15 reps to start down to six reps finish moderately 2. Smith machine
or flat bench, 5 sets, same reps, moderately heavy 3. Incline dumbbell
press, 5 sets, same reps, moderately heavy 4. Decline barbell bench
press, 5 sets, 15 reps down to 8 reps 5. Flat flyes superset with
dumbbell pullovers, 5 sets, 8 to 10 reps, moderately heavy Day 2. Back
1. Straight bar cable pull downs (wide) in the front, 5 sets, 15 to 8 reps
moderately heavy, superset with dumbbell rows 3. Close grip pull-
ups, 5 sets, 15 to 8 reps, moderately heavy 4. Bent over barbell or
bench rows, 5 sets, 15 to 8 reps, moderately heavy Day 3. Legs
extensions, 5 sets, 15 reps, moderately heavy 5. Leg curls, 5 sets, 15
reps, moderately heavy 6. Good mornings or straight leg deadlifts, 5
sets, 15 reps, moderate weight Day 4. Shoulders
1. Machine rear deltoid, 5 sets, 15 reps, moderately heavy 2. Arnold
presses, 5 sets, 15 to 10 reps, moderately heavy 3. Side laterals, 5
sets, 15 reps, moderately heavy, superset with wide grip upright rows
4. Dumbbell rear deltoid, 5 sets, 15 reps, moderately heavy 5.
Dumbbell front raises, 5 sets, 15 reps, moderately heavy Day 5. Arms
Triceps
1. Rope pushdowns, 5 sets, 15 to 10 reps, moderately heavy 2. Close
grip bench, 5 sets, 15 to 10 rep, moderately heavy 3. Skull crushers, 5
sets, 15 to 10 reps, moderately heavy 4. Dip machine tricep press, 5
sets, 15 to 10 reps, moderately heavy Biceps
Preacher curls, 5 sets, 15 to 10 reps, moderately heavy 4.
Concentration curls, 4 sets, 15 reps, moderate weight Calves
reps Abs
3. V bench sit ups
Moderate weight to failure.
Cardio
Men’s Workout Physique Classic And Bodybuilding (Beginner)

Workout plan
Day 1. Chest
1. Smith machine or incline bench incline press, 5 sets, moderate weight
15 reps to start down to 8 reps finish 2. Smith machine or flat bench,
5 sets, same reps 3. Incline dumbbell press, 5 sets, same reps
4. Flat dumbbell flyes, moderate weight, 5 sets, 10 to 15 reps
Day 2. Back
1. Straight bar (wide) cable pull downs in the front, 5 sets, 15 to 8 reps
moderately heavy 2. Close grip cable rows superset with single arm
dumbbell rows, 4 sets, 15 to 8 reps, moderately heavy 3. Close grip
pulldowns, 5 sets, 15 to 8 reps, moderately heavy Day 3. Legs
apart Smith machine or free squat, 5 sets, 15 reps, moderately heavy
3. Wide leg sumo deadlifts, 5 sets, 15 reps, moderately heavy 4.
Thigh extensions, 5 sets, 15 reps, moderately heavy 5. Leg curls, 5
sets, 15 reps, moderately heavy Day 4. Shoulders
laterals, 5 sets, 15 reps, moderately heavy 3. Machine rear deltoid, 5
sets, 15 reps, moderately heavy 4. Dumbbell front raises, 5 sets, 15
reps, moderately heavy Day 5. Arms
Triceps
Preacher curls, 5 sets, 15 to 10 reps, moderately heavy Calves and abs
every other day
Calves
reps Abs
2. Bosu ball crunches 4 sets 30 reps
3. V bench sit ups
Moderate weight to failure
Cardio
Incline treadmill 30 to 45 min at incline as high as you can go without
Men’s Workout Physique Classic And Bodybuilding (Intermediate)

Workout plan
Day 1. Chest
1. Smith machine or incline bench incline press, 5 sets moderate weight,
4. Decline bench press, moderate weight, 5 sets, 10 to 15 reps 5. Flat
dumbbell flyes, moderate weight, 5 sets, 15 to 10 reps
Day 2. Back
1. Straight bar (wide) cable pull downs or pull-ups in the front, 5 sets 15 to
8 reps, moderately heavy 2. Close grip cable rows superset with
single arm dumbbell rows, 4 sets 15 to 8 reps, moderately heavy 3.
Close grip pull downs or pull ups, 5 sets, 15 to 8 reps, moderately heavy
4. Hammer high row or cable rope hybrid lat pull, 5 sets, 15 to 8 reps
moderately heavy Day 3. Legs
apart Smith machine or free squat, 5 sets, 15 reps moderately heavy
3. Wide leg sumo deadlifts, 5 sets, 15 reps, moderately heavy 4.
Thigh extensions, 5 sets, 15 reps, moderately heavy 5. Leg curls, 5
sets, 15 reps, moderately heavy Day 4. Shoulders
1. Rear Deltoid with dumbbells, 5 sets, 15 to 10 reps, moderately heavy
laterals, 5 sets, 15 to 10 reps, moderately heavy 4. Machine rear
deltoid, 5 sets, 15 to 10 reps, moderately heavy 5. Dumbbell front
raises, 5 sets, 15 reps, moderately heavy Day 5. Arms
Triceps
grip bench, 5 sets, 15 to 10 reps, moderately heavy 3. Skull crushers,
5 sets, 15 to 10 reps, moderately heavy 4. Dip machine tricep press, 5
Concentration curls, 5 sets, 15 to 10 reps, moderately heavy Calves and
abs every other day
Calves
2. Leg press calf press, 4 sets, 30 reps as heavy as you can go to 30
reps 3. Seated calf raise, 4 sets, 30 reps as heavy as you can go for 30
reps Abs
2. Bosu ball crunches, 4 sets 30 reps
3. V bench sit ups
Cardio
Men’s WorkOut Physique Classic And Bodybuilding (Advanced)
Workout plan
Day 1. Chest
1. Smith machine or incline bench incline press, 5 sets, moderate weight,
4. Decline bench press, moderate weight, 5 sets, 10 to 15 reps 5. Flat
dumbbell flyes, moderate weight, 5 sets, 15 to 10 reps Day 2. Back
1. Straight bar (wide) cable pull downs or pull ups in the front, 5 sets, 15
to 8 reps, moderately heavy 2. Close grip cable rows superset with
single arm dumbbell rows, 4 sets, 15 to 8 reps, moderately heavy 3.
Close grip pull downs or pull ups superset with close grip bent over
rows to lower back, 5 sets, 15 to 8 reps moderately heavy 4. Hammer
high row or cable rope hybrid lat pull, 5 sets, 15 to 8 reps, moderately
heavy Day 3. Legs
1. Leg press, 5 sets, 15 to 10 reps, moderately heavy 2. Close leg 8
inches apart Smith machine or free squat, 5 sets, 15 to 10 reps
moderately heavy 3. Hack squat with feet 10-inches apart, 5 sets, 15
to 10 reps, moderately heavy 4. Wide leg sumo deadlifts, 5 sets, 15 to
10 reps, moderately heavy 5. Thigh extensions, 5 sets, 15 to 10 reps,
moderately heavy 6. Leg curls, 5 sets, 15 to 10 reps, moderately
heavy Day 4. Shoulders
1. Rear Deltoid with dumbbells, 5 sets, 15 to 10 reps, moderately heavy
laterals superset with wide upright rows, 5 sets, 15 to 10 reps,
moderately heavy 4. Machine rear deltoid, 5 sets, 15 to 10 reps,
moderately heavy 5. Dumbbell front raises, 5 sets, 15 reps,
moderately heavy Day 5. Arms
Triceps
grip bench, 5 sets, 15 to 10 reps, moderately heavy 3. Skull crushers,
5 sets, 15 to 10 reps, moderately heavy 4. Dip machine tricep press, 5
Concentration curls, 5 sets, 15 to 10 reps, moderately heavy Calves and
abs every other day
Calves
reps Abs
3. V bench sit ups
4. Machine sit ups
Cardio
All workout designs above should be calibrated every 8 to 12 weeks by a
Healea Method certified fitness coach.
These are competition programs so they are all advanced programs by
design. You must work yourself up to starting even the easiest beginner
computer program.
Contact us with any questions about your program:
Platinumphysiques.com
CHAPTER 10
COMPETITION FOOD PROGRAMS
• Food prep
• Calibrating your food program • Sample food programs for the
competitor • Dehydration, and cutting your water • Final-week food
and water preparation Competition food programs
I WOULD CONTEND that one of the most strict food program designs would
be for the fitness competitor. It is extremely important for every athlete in each
sport to fuel their body for a desired result. However, when eating for a fitness
competition, there is no room for error. Every single macro nutrient must be
calculated. Protein, carbohydrates, fats, and calories are specifically calculated to
build or maintain muscle mass, while dropping body fat to the desired
percentage. In most cases, a beginner or inexperienced trainer will over-train and
under-feed their competitor to try and get them leaner. In this environment, the
body will hold body fat to survive. This will cause muscle loss and leave the
competitor with too much body fat and smaller muscle.
The Healea Method calculates many factors to determine the exact food
program design. Age, height, weight, amount of muscle mass, which division of
competition, hormones, supplements, body type, workload (training routine),
and amount of time until the competition are all calculated. Only then can a
proper food program be designed for that competitor.
Please see Chapter 11 for micro contents in some foods.
Food programs for regular diets and food programs for a competitor are a
different ballgame. Foods that you may be able to have on a normal diet are not
acceptable for a pre-contest food program. Do not try to use other diet tricks and
foods to work around your pre-contest program. Every macro nutrient and added
spice or sweetener can adversely affect your results. Follow this program
PERFECTLY for the maximum results.
Food Preparation
The number one most important thing in any food program is preparation. You
must take time twice a week to prepare your food.
For contest preparation food, you must prepare your food at home. Eating
out, no matter how well a healthy food restaurant prepares the food, is NOT as
healthy as you can do it at home. Restaurants marinate and spice their food for
taste. They use certain oils and other ingredients that are not okay for your pre-
contest food program. DO NOT EAT OUT while on a pre-contest preparation
food program. Even on regular food programs, timing is imperative to keep your
metabolism fired up. You must eat every 2 to 3 hours depending on the program
design. If you do not prepare your food and have it with you, you will not be
successful at timing out eating your food. It is also much less costly to prepare
your food. The average cost for a Healea Method home-prepared meal is
between $2.50 and $3.50 per meal. Be sure to follow the guidelines of your
macronutrients and the exact spices, oils, and amounts that are acceptable on
your program. Remember…Small amounts of anything add up in your overall
daily food intake. This can make a difference in your physique come contest
time. Follow your Healea Method food program exactly the way that it is
designed. This is imperative so that when it is time for your fitness coach to
calibrate your food program, he or she can do it correctly.
Calibrating your food program

This particular subject is by far the most learned part of any other aspect of
training for a competitor. It has taken me many years to be able to calibrate
several different competitors. The factors are so many that it is almost
impossible to count. Some of the things you must take into consideration are
age, height, weight, class and division of competition, muscle mass, body fat
percentage, time until competition, workload, extra curricular activities, type of
work your client does, metabolism, hormones, body type, food allergies, health
issues, and acceptable food types the client can digest.
Once these factors have been determined you will need to design a food
program that meets the specific guidelines that a competitor may have.
Example: One of my competitors was vegan, so we had to find vegan proteins
that would work for her. Another was a client that was sensitive to gluten, so her
program was gluten-free. Another had small kidneys and could not digest large
amounts of proteins, so I had to adjust the amount of protein to be acceptable to
his requirement.
Food allergies are extremely dangerous and you must know if your client has
food allergies.
The following guidelines and calibration strategies are very effective and
efficient. But due to the complexity of each individual, it is important that you
watch each client closely and make adjustments as needed. Also, these programs
are basic to intermediate in design. Only an experienced Healea Method fitness
coach with many years of training can master every program. Adjustments and
calibrations are the key to success.
Basic Starting Programs

The basic starting point for many of the Healea Method food programs are as
follows.
Protein:
White chicken breast, white fish, white turkey breast, egg whites, and a clean
protein powder that is very low in sugar. (I prefer Pro Complex by Optimum
Nutrition.) Amount of protein: 1.2 to 1.5 grams of protein per pound of body
weight. (Note that I calculate body weight with an average of 20% body fat or
lower, so if your client is at 30% body fat, calculate their body weight at 20%.)
Complex carbohydrates:
Brown rice, sweet potatoes, yams, oatmeal, regular potatoes, oatmeal, cream of
wheat, and quinoa.
Amount of complex carbohydrates: .5 grams per pound of body weight with a
calculation of 20% body fat.
Fats:
I use Udo’s oil, 3-6-9 blend. This oil is cold-pressed and works extremely well
with a pre-contest program. This oil with the fats that are in the protein sources
in the proper amounts are the only fats I use in the pre-contest program.
Amount of fat: 2 tablespoons per day, 1 in the morning and 1 at night. 18 grams
of added fats on top of the fats from the protein sources.
Vegetables:
Dark green vegetables such as broccoli, spinach, asparagus, and green beans.
Amount of vegetables: 1 cup
Note: Protein sources should be spread out over 6 meals. Example: If a client
was to need 180 grams of protein, divide 180 by 6 meals = 30 grams of protein
per meal. Carbohydrate sources would be included in the first 3 meals. So if the
client gets 75 grams of carbohydrates, divide 75 by 3 = 25 grams of
carbohydrates per meal. Added fats from oil is 1 tablespoon morning and 1
tablespoon at night. Vegetables can be added to every meal at one cup per meal.
Acceptable drinks: A minimum of 3 liters to 1 gallon of water per day (this has
to be consumed on top of other drinks), iced tea, coffee (iced tea and coffee must
be consumed with no creamer). Stevia can be added for flavor, but must be
removed 2 weeks prior to competition.
Sample food programs for the competitor

Sample food programs for the competitor
Bikini competitor
Note: If you are vegan or vegetarian you may use another protein powder such
as a vegetable protein, but please have your physique coach approve it first.
Drink 3 liters to 1 gallon of water per day. Also acceptable drinks are iced tea
and coffee. This would be in addition to your water -- not in replace of.
Things to purchase
• Pro Complex (not Pro Complex Weight Gainer) • Digestive enzymes.
XR nutrition enzyme essentials You can spice the foods however you
want. But all sauces need to be approved by me first :-) You can cook
with onions, bell peppers, mushrooms, and DARK green vegetables.
Please ask if you want to add anything else before you do it.
Meal 1:
Oatmeal - One serving - 25 grams
Egg - 1whole
Egg whites - 6
Udos Oil - 1tbsp.
Meal 2:
Brown Rice - 1/2 cup
Chicken, Turkey or Fish - 6 oz
Dark Green Vegetables
Meal 3:
Brown Rice - 1/2 cup
Chicken, Turkey or Fish - 6 oz
Dark GreenVegetables
Meal 4:
Pro Complex Shake - 45 grams
Meal 5:
White Fish or Salmon - 6 oz
Dark Green Vegetables
Udos Oil - 1tbsp.
Acceptable Beverages:
Water, Tea or Coffee
* WATER:
One gallon minimum per day
Figure competitor
Note: If you or a vegan or vegetarian you may use another protein powder such
as a vegetable protein but please have me approve it first.
Drink 3 L to 1 gallon of water per day.
Also acceptable drinks are Iced tea and coffee. This would be in addition to
your water. Not in replace of.
Things to purchase.
• Pro complex. Not pro complex weight gainer.
• Digestive enzymes. XR nutrition enzyme essentials You can spice the
foods however you want. But all sauces need to be approved by me first
:-) You can cook with onions Bell peppers mushrooms and DARK green
vegetables. Please ask if you want to add anything else before you do it.
Women’s Physique competitor
Meal #1:
8 egg whites with one whole egg
½ cup oatmeal or cream of wheat
1 tablespoon Udo’s oil
Oatmeal and cream of wheat are the only measurement that are before
cooked. ALL OTHER foods on the program are after cooked.
You may use sweet potatoes here instead of oatmeal if you are gluten-free.
Meal #2:
6 ounces white fish or white chicken or white turkey 1/2 cup brown rice or
sweet potato
Meal #3:
Protein drink, Pro Complex. One scoop only in the water, with ice Meal #4:
6 ounces whitefish, salmon -- 3 times a week to start 1 cup dark green
vegetables or dark green salad Meal #5:
6 ounces white fish
1 cup of dark green vegetables or dark green salad Meal #6
Casein protein, Optimum Nutrition. 1 ½ scoop before bed.
Note: You may use another protein powder such as a vegetable protein but
please have me approve it first.
Drink 3 liters to 1 gallon of water per day. Also acceptable drinks are iced tea
and coffee. This would be in addition to your water -- not in replace of.
Things to purchase
Pro Complex (not Pro Complex Weight Gainer)
Digestive enzymes.
You can spice the foods however you want. But all sauces need to be
approved by your physique coach first :-) You can cook with onions, bell
peppers, mushrooms, and DARK green vegetables. Please ask if you want to add
anything else before you do it.
Women’s clean bulk off season

Meal #1:
Protein shake. 1/2 pineapple juice. 1/2 cup almond milk. 1 cup egg whites. 1
cup oatmeal. 1 scoop protein powder. 1 tablespoon honey. 1 tablespoon
peanut butter.
Meal #2:
1 cup brown rice or sweet potato
8 ounces white chicken, white fish, lean ground beef, lean ground turkey, or
8 egg whites with 2 whole eggs 1 cup vegetables
Meal #3:
8 egg whites with two whole eggs 1 cup vegetables
Meal #4:
Meal #5:
1 cup brown rice or sweet potato.
8 ounces white chicken, white fish, lean ground beef, lean ground turkey or 8
egg whites with two whole eggs 1 cup vegetables
Before bed:
1 ½ Scoops of Optimum Nutrition Casein Protein Also drink a protein drink
1 ½ scoops right after your workout And Pure Karbolin 1 scoop right before
and 1 scoop during your workout You can spice the food anyway you want
and you can add sauces and salsas to your food as well.
Men’s physique competitor

Meal #1:
½ cup oatmeal
8 egg whites
1 Tablespoon Udo’s oil
Meal #2:
½ cup sweet potato
1 cup broccoli
7 ounces chicken or white fish (cod, sol, halibut) Meal #3:
1 ½ scoops of protein powder shake (Pro Complex in water) Meal #4:
Same as Meal #2
1/2 cup sweet potato
1 cup broccoli
7 ounces chicken
1 cup broccoli
Meal #6 (before bed):
1 Scoop Casein Protein
Men’s bodybuilder and men’s physique classic
Meal #1:
½ cup oatmeal
8 egg whites
Meal #2:
½ cup sweet potato
1 cup broccoli
1 ½ scoops of protein powder shake (Pro Complex in water) Meal #4:
Same as Meal #2
½ cup sweet potato
1 cup broccoli
8 ounces chicken
1 cup broccoli
Meal #6 (before bed):
1 scoop casein protein
Men’s clean bulk for size off season
Meal #1:
Protein shake. 1 cup pineapple juice. 1 cup almond milk. 2 cups egg whites.
2 cups oatmeal. 1 scoop protein powder. 1 tablespoon honey. 1 tablespoon
peanut butter.
Meal #2:
2 cups brown rice or sweet potato.
10 ounces white chicken, white fish, lean ground beef, lean ground turkey or
Meal #3:
2 cups brown rice or sweet potato.
10 ounces white chicken, whitefish, lean ground beef, lean ground turkey, or
Meal #4:
Meal #5:
Before bed:
Two scoops of Optimum Nutrition Casein Protein Also, drink a protein drink
2 scoops right after your workout And pure Karbolyn 1 scoop right before
and 1 scoop during your workout You can spice the food anyway you want
and you can add sauces and salsas to your food as well.
Last week before competition food program and water cut
The protein must be adjusted to each competitor This program is written for
an 120-pound bikini competitor.
One gram of protein per meal must be added for every 30 pounds of lean
muscle a competitor has.
Also last minute changes the day of the show must be calculated.
Only a highly trained competition coach with years of experience can
properly calibrate the last 24 hours. It can be learned with many hours of
hands-on coaching during competitions.
Platinum Physiques last week meal prep In addition to this, on

Saturday you need to bring 2.80 lean 20% fat hamburger
patties. 6 hard-boiled eggs. A bottle of honey. Peanut butter. A
small bottle of white wine. And 4 scoops of a product called Pure
Karbolin. These extra foods will be up and above your food on the
that is listed Saturday. These are used to bring fullness to the
muscle. There are too many variables to explain how to calibrate
this part of the program. You can contact a Healea Method Physique
Coach for questions about this process.
Also VERY IMPORTANT…Starting the Saturday one week from your show
date, you CAN NOT put ANYTHING on your food or in your food or drink.
This means NOTHING.
Water cutting
This can be very tricky, but the basic guideline above works extremely well. I
rarely use diuretics as they pull too much water and flatten out the muscle
bellies.
The biggest mistake I see with competitors that are not working with me is
that they are just not lean enough for a competition. So they try to (pull a
rabbit out of the hat) by using diuretics to pull extra water out of the muscle
to get a leaner look. You MUST be lean enough to compete. This is crucial
before you start the last week water cut.
Ladies bikini competitors should be between 8 to 10% body fat. Women’s
figure at 6 to 8%. Women’s physique between 5 and 6 percent.
Men’s physique between 5% and 6%.
Men’s Classic physique 5% or less.
And Men’s bodybuilding at 5% or less.
This percentage should be required 1 week out from the competition. Once
the competitor has the appropriate amount of lean mass and correct body fat,
the water cut can take place.
Here are some examples of clients that I have worked with and proper body
fat percentages for competitors.
CHAPTER 11
HEALTHY RECIPES
ALL OF THE following Healthy Recipes below are approved by the Healea
Method guidelines. The key is in the portion sizes. Please see Chapter 5 of this
book for portion sizes and specific guidelines.
Here is a list of macros in many of the foods.
Turkey Burgers & Sweet Potato Fries
Note: This recipe is designed for a clean eating program and is approved by
Michael Healea for off-season eating. Please consult with Michael for
adjustments to this recipe if you are on a pre-contest program.
Turkey Burgers:
• 42 ounces of lean 90/10 ground white turkey breast • 3 large eggs
• 1 large green pepper and 1 large red pepper-diced very small with all the
seeds removed • ½ teaspoon of red pepper flakes
• ¾ teaspoon of salt
• 1 teaspoon of ground black pepper Mix all of your ingredients together in
a large bowl. The meat/ protein mixture will be wet and take longer to
cook as we are omitting breadcrumbs to save from eating extra carbs.
Make burger patties out of the meat/protein mixture depending on the
ounces you are allowed to have on your food program, but be sure to add
at least 1 ounce for shrinkage and to account for the vegetable mixture
that’s in the meat. Cook the patties in a large skillet on medium heat until
they no longer excrete juices when you press them down with a spatula.
Both sides of the burgers will be very brown, but you need to continue to
cook until the burger is dry inside and out. Turn the heat down if needed.
The burger will be dry by the end of this process.
Sweet Potato Fries With A Kick:

• Preheat your oven to 400°
• 2 large sweet potatoes cleaned, sliced, long ways (into steak fries) and
then cut in half • 1 teaspoon of coconut oil
• ¼ teaspoon to ½ teaspoon of cayenne ground pepper • ¼ cup of 100%
maple syrup or sugar-free barbecue sauce of your liking • ½ teaspoon
of kosher salt
Put the sweet potato fries in a large bowl with 1 teaspoon of coconut oil and
toss them in the bowl so that all of the fries are covered in oil. Sprinkle the fries
with cayenne pepper. Spread the fries out on a large cookie sheet and keep them
separated from each other so they bake correctly. Bake them for approximately
15 to 20 minutes or until they are golden. Take the fries out of the oven and put
them back in the same bowl. Toss them with either the maple syrup or the
barbecue sauce of your liking. Place them back on the cookie sheet and sprinkle
them with the kosher salt. Bake them again for approximately 10 to 15 minutes.
Fill each of your food prep containers with the amount of sweet potatoes that
you are allowed on your program, and put your meat/ protein next to the sweet
potato. Again the meat/protein amount depends on the amount you’re allowed to
eat in your program. This recipe makes approximately six, 6 ounce meat/protein
meals with the vegetables and onions, and with the reduction in the meat/protein
taken into consideration.
Once the food prep containers are filled with the meat/protein mixture, keep
the lids halfway off until the food prep meal cools on the counter. After the
meals cool, seal them and place them in the refrigerator for your convenience.
Turkey patties with six ½ cup sweet potato fries with a kick for each meal.
Turkey Fried Brown Rice

• 3 pounds of ground turkey breast cooked in a skillet and broken down
into bite-size pieces • 1 teaspoon coconut oil
• 3 cups of 100% egg whites
• ½ cup low-sodium soy sauce (Braggs soy sauce is better) Cook brown
rice according to the amount you’re allowed to have per serving. Brown
the ground turkey meat up in a skillet on medium heat until cooked all
the way through. Drain the turkey meat; drain in a strainer and leave it
there for a few minutes. Rinse meat with hot water. Add 1 teaspoon of
coconut oil to the medium hot skillet and add your brown rice that’s
already cooked in the amount that you are allowed to have for a total of 8
servings. This recipe makes approximately eight servings of 6 ounces of
protein per meal.
Heat the coconut oil in the empty medium hot skillet. Put the brown rice in
the heated coconut oil on the skillet and continue to fry it. Add the 3 cups of egg
white and half of the soy sauce until cooked through. Add the meat mixture back
to the skillet and heat through. Add the remaining soy sauce to the mixture.
Continue to cook until dry.
Again the meat/protein amount depends on the amount you’re allowed to eat
in your program. This recipe makes approximately eight, 6 ounce meat/protein
meals.
Chicken & Mushrooms Over Rice

• 6 6-ounce chicken breasts cut up into ½ inch squares • 1 teaspoon of
coconut oil
• 1 tablespoon of seasoned salt
• 1 teaspoon ground black pepper
• 8 ounces of sliced mushrooms
• ½ large onion diced into small pieces • 2 tablespoons of minced garlic
• 1 cup low-sodium, nonfat chicken broth • Brown Rice cooked (amount
depending upon your program for each meal) • Green veggie (your
choice/steamed/salt and pepper) Cook the chicken breasts in the coconut
oil in a hot skillet on medium heat, adding all of your dry seasonings,
onions, fresh garlic, and mushrooms. Once the chicken is cooked through
and the onions are clear and mushrooms are cooked, add the chicken
broth and simmer until the liquid dissipates halfway.
Fill each of your food prep containers with the amount of cooked brown rice
that you are allowed on your program, and pour your meat/ protein mixture over
your brown rice. Again the meat/protein amount depends on the amount you’re
allowed to eat in your program. This recipe makes approximately six, 6-ounce
meat/protein meals with the vegetables and onions, and with the reduction in the
meat/protein taken into consideration.
Spicy Beef & Brown Rice
• 3 pounds of ground beef 80/20, browned, drained and rinsed with hot
water to get rid of the excess fat • 1 large jalapeño sliced up into small
pieces, with seeds or deseeded (up to your liking for the spiciness) • 1
medium onion diced up into small pieces • 1 large red and green bell
pepper diced into small pieces and deseeded • 1 teaspoon of coconut
oil
• 2 tablespoons garlic
• 1 teaspoon of salt
• 1 teaspoon chili powder
• 1 tablespoon of cumin
• ½ teaspoon red pepper flakes
• ½ teaspoon ground black pepper
• 1 16-ounce can of fire roasted tomatoes
In a large skillet on medium heat brown the ground beef, then drain and
rinse. Heat the coconut oil and sauté the red and green bell peppers, onions,
jalapeño, and garlic all together and cook until tender. Add the meat to the
vegetables skillet. Add all of the dry ingredients… salt, chili powder, cumin, red
pepper flakes, and ground black pepper, along with the can of roasted tomatoes
and heat through.
that you are allowed on your program, and pour the meat/ protein mixture over
allowed to eat in your program. This recipe makes six, 6-ounce meat/protein
meals.
Once the food prep containers are filled with the meat/protein mixture & rice
keep the lids halfway off until the food prep meal cools on the counter. After the
Chicken Fajitas & Vegetables with Brown Rice Note: This recipe is
designed for a clean eating program and is approved by Michael
Healea for off-season eating. Please consult with Michael for
• 42 ounces of white breast chicken, sliced longways or diced into small
pieces • 1 teaspoon of coconut oil
• 2 teaspoons minced garlic
• ½ cup chicken broth, nonfat and low-sodium • 1 each of a large green,
red, and yellow bell pepper, sliced longways and deseeded • 1 medium
red onion sliced longways, cut into thin strips • 1 teaspoon chili
powder
• 1 teaspoon oregano
• 1 teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon cumin
• ½ teaspoon cayenne pepper
• 1 large lime, juiced and deseeded • 1 bunch of cilantro, minced small,
divided in half In large skillet on medium heat cook the chicken with the
coconut oil, dry seasonings, lime juice, half the cilantro, and garlic. Cook
until the chicken is cooked all the way through; some of the sides of the
chicken will brown but keep the lid on so the chicken tenderizes. Mix
occasionally. If the temperature is too high, turn it down to prevent
burning the meat. Add ¼ cup of the broth and let simmer until the liquid
dissipates. Add the vegetables and onions and cook until the onions and
vegetables are tender. Add the rest of the broth and keep the lid on.
Simmer until the liquid reduces half way.
that you are allowed on your program, and pour your meat/ protein mixture over
allowed to eat in your program. This recipe makes approximately six, 6-ounce
meat/protein meals with the vegetables and onions, and with the reduction in the
meat/protein taken into consideration.
Turkey or Chicken Chili

• 3 pounds ground turkey or chicken breasts • 2 cans of black beans all

natural • 1 large onion diced small
• 2 tablespoons minced garlic
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 1 large can crushed tomatoes all natural • 2 - 3 cups chicken broth,
nonfat and low sodium • 1 bunch scallions diced small, white only •
1 bunch cilantro minced
Cooked brown rice (depends upon your serving size of meat) This is
approximately 48 ounces of protein including beans, so it makes either 8, 6-
ounce servings which will need 4 cups of rice, or 6, 8-ounce servings which will
need 3 cups of rice.
In a hot large skillet, brown the ground meat and break up into bite sized
prices. Drain the meat once cooked through and rinse with hot water. In the
empty hot skillet, add the onions and garlic and beans, plus all the dry
seasonings. Add the tomatoes and broth. Add the meat once drained completely.
Simmer for about an hour mixing occasionally and reducing heat to prevent
burning. Add brown rice.
Fill each of your food prep containers with the amount of cooked meat and
rice mixture that you are allowed on your program and garnish with the scallions
and cilantro!! Very yummy!
Turkey Taco Meat With Cilantro Lime Brown Rice Taco Meat:
• 2 pounds of white meat turkey breast ground • 1 tablespoon chili
powder
• ¼ teaspoon of cayenne pepper
• 1 teaspoon of garlic salt
• ½ teaspoon of cumin
Brown the meat, add spices, and mix together to serve.
You can also add onions, jalapeños, cilantro, green and red peppers, if
desired Rice:
• 6 cups of brown rice cooked

• 1 large lime, juiced
• 4 Bay leaves
• 1 lemon, juiced
• 1 teaspoon of kosher salt
• 1 large bunch of cilantro diced small or minced • 1 cup of low-fat low-
sodium chicken stock or vegetable stock Mix all the ingredients together.
Remove bay leaves upon serving Mix all the ingredients together with
the rice.
Turkey/Beef Burger Patty

• 2 pounds of ground white turkey breast • 2 pounds of lean ground beef
92-98%
• 2 whole eggs
• Salt and pepper to your liking, approximately 1/2 a teaspoon of pepper
and 1 teaspoon of salt

Add the burger seasoning of your choice as long as it doesn’t have sugar in
it.
Large onion diced small
Mix all ingredients together. The mixture will be a little wet. Make patties
and grill or fry in skillet. Great with sweet potato fries or brown rice.
Brown Rice Recipe
• 3 cups uncooked brown rice
• 6 cups nonfat low-sodium chicken broth • 1 teaspoon of salt
• 1 teaspoon pepper
Cook the rice and the chicken stock with added seasonings. Do not use water
with this recipe. The chicken stock replaces the water.
Mushroom Brown Rice With White Ground Turkey Breast Rice:
• 6 cups of brown rice cooked

• 1 large 32-ounce can of nonfat low-sodium cream of mushroom soup •
3 cups of nonfat low-sodium chicken broth • 1 teaspoon salt
• 1 teaspoon pepper
• 1 cup diced green onions
• 1 16-ounce container of sliced mushrooms Heat the chicken broth in a
large pot on medium heat. Add the cream of mushroom soup, onions, and
mushrooms and mix well. Simmer until mushrooms are cooked. Add the
cooked brown rice including all the spices and onions. Mix together and
set aside.
Turkey:
• 4 pounds of cooked ground white meat turkey breast • 1 cup of diced
green onions
• 1 teaspoon of salt
• 1 teaspoon of pepper
Mix together and serve over brown rice.
Asian Turkey
• 2 pounds white meat ground turkey breast • 2 pounds ground turkey

(white and dark meat) • ¼ cup soy sauce low-sodium
• 8 large whole eggs
• 1 tablespoon coconut oil
• 1 teaspoon ground pepper
Brown all meat and then drain. Place back onto stove and heat with eggs,
coconut oil, soy sauce, and pepper until eggs are cooked into meat.
Serve over brown rice
meals cool, seal them and place them in the refrigerator for your convenience
The meat/protein and carbohydrate amount depends on the amount you’re
allowed to eat in your program. This recipe makes approximately eight, 6-ounce
meat/protein meals with the rice, which measures 1 ½ cups of mix.
CHAPTER 12
IN CONCLUSION
A t any level of fitness it starts with your mind.
Whether you want to lose a 100 lbs, get fit and toned, become a fitness
competitor or just look like one you MUST train you mind to be strong.
You must make the reasons for being healthy and looking amazing more
important than the alternative.
Every excuse must have a counter.
Every reason a purpose.
The quality of your life and those you influence is the ultimate goal. Do not
let anyone or anything stand in your way, including yourself.
• Train your mind to be strong • Write down every benefit of being
healthy and strong • Make a separate list of every negative thing that
affects you from not being healthy • Take time to understand what is
holding you back • Ask yourself which is harder, eating healthy and
exercising, or all the physical and emotional pain that comes from not
being healthy • Remove all the excuses
• Your success is all in your mind • If you do not master your thinking
no fitness program will be successful Plan Plan Plan
You must have a plan. Just like a new job or business, you need to make a plan
to succeed.
• Write down your biggest goal first.
• Then each small goal.
• Make a timeline to complete these goals. And be realistic.
• Our certified trainers can help you with this.
Look at each day and see the positive in what you accomplished. Just eating
one good meal is better than the old habits. That is a success. Not a failure.
Focus on each success and don’t be discouraged. The ultimate goal will happen.
Never ever quit and you will make it.
Make your fitness a priority. You must schedule your workouts. You should
never change or move them for other appointments. This habit will pay off.
Food
The MOST important aspect of any program is the food. You must meal prep or
have a company make your food. And you have to find recipes you enjoy. You
need to have the food prepared ahead of time. You can prepare food 3 to 4 days
in advance.
Support system
We have a great support system at www.platinumphysiques.com. You need a
positive support system. Find other like minded people and make friends. People
who want the same success that you do will support you as well.
You now have every key available to you through the Healea Method System
to unlock any level of fitness you desire.
1. Mindset
2. Training design (body sculpting) 3. Nutrition
4. Cardiovascular conditioning 5. Supplementation and hormones.
6. Support system.
It’s time to make it happen.
And we are here to help.
It is my Hearts desire that every one of you have success. And I will do what
it takes to help you achieve anything you want in your fitness journey.
I wish you the best in your fitness journey and I sincerely appreciate you
taking the time to read my book.
God bless,
Michael Healea

The Healea Method

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The Healea Method

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© 2018 by Michael Healea All rights reserved.

Printed in the United States of America First Printing: August 2018

Inspired Solutions, Inc.

Orders by U.S. trade bookstores and wholesalers.

HERE ARE A couple of the definitions of aesthetic:

CELEBRITY TATTOO ARTIST AND PROFESSIONAL MODEL

WHY THE HEALEA METHOD?

CrossFit style training

Boot Camp training

Reformer Pilates and regular Pilates

General Pilates or Mat Pilates

General Fitness classes, Boxing, Kickboxing, and Dance Fitness

Workout program design

Supplements and hormones

Mindset and motivation

• Why do some succeed and others don’t in their fitness goals?

MINDSET AND MOTIVATION is the most important part of our fitness

Diana Deltnre’s Testimonial

Christina Boyce’s Testimonials

Christina Boyce second competition

Reasons people do not follow a healthy lifestyle:

Medical. At 19 years old I started doing personal training at Jack Lalanne’s

The power of a positive mind.

Also, write down these things:

Now you are ready to start your fitness journey.

Goal setting and how to get there.

Reasons you want to be fit :-): (Good reasons)

Your ultimate goal:

What is your motivation? (Put up pictures.)

Weekly goals: Date:

Monthly goals: Month 1

Summarize your legacy. What do you want to leave behind?

List five excuses people make to not try a fitness program.

• Body sculpting versus all other training modalities • A specific design

Body sculpting versus all other training modalities.

THE HEALEA METHOD uses a specific DISTINCTION of body sculpting. We

A specific design for your exact goals.

Defining the workload.

A specific program for your schedule.

For men looking to build muscle.

Ladies’ Workout program (intermediate) Day 1. Legs:

Training while traveling: There are many different ways to train

Chest and Triceps:

Legs and back:

Calves and abs:

Write very specific goals: 1. ________

What do you do for a living?

What extracurricular activities do you do?

How many days per week can you work out?

• Determining your specific goals for cardiovascular conditioning.

FIRST I WOULD like to dispel a myth.

The proper way to lose body fat and to shape muscle.

Target Heart Rate

Low-impact vs. high-impact cardio.

• Determine your maximum heart rate. Calculate 70 % on your maximum

• Healthy eating is not a diet • Why diets do not work

Why diets do not work.

Eating for health and maintenance.

Eating for a specific goal.

Changing the way you think about food.

Regular Hamburger and Fries

Eating for health and maintenance.

Examples of eating for a specific goal.