step by step 30 day fat elimination body …don’t lose site of the main goal; a better body,...

Fit-4-Life, Inc. www.PersonalTrainerInCherryHill.com

Step By Step 30 Day

FAT ELIMINATIONFAT ELIMINATION And

BODY BODY

TRANSFORMATIONTRANSFORMATION System….Results Guaranteed!!

Kevin Hensel is Cherry Hill’s Premier Certified Personal Trainer, Weight Loss Consult-ant, and corrective exercise specialist.

His company, FIT-4-LIFE, is the leading provider of personal training in Cherry Hill, NJ(including ONE ON ONE, JOINT PAIN ELIMINATION; FITNESS BOOTCAMPS, NU-TRITIONAL COUNSELING, MASSAGE THERAPY and GOLF FITNESS) serving over 758 local south jersey residents in the past 15 years.

Kevin is an in-demand speaker and has presented at medical facilities, physical ther-apy units, hospitals, local doctor and chiropractic offices, spas, salons, schools and swim clubs as well has appeared on local television segments and radio spots.

About The 30 Day Your Best Body Challenge Creator... Kevin Hensel, owner of Fit-4-Life is Cherry Hill’s premier health & fitness expert. Serving over 758 Cherry Hill residents to date, there is no one more qualified, and more experi-enced to hold a community contest of this scale than Kevin Hensel. The Your Best Body Challenge will be a major event with major results. For participants, it will be life changing. This way the Your Best Body Challenge is life changing for more than just you.

Table Of Contents Welcome Pg 3 Taking Before And After Photos Pg 4

Challenge Q&A Pg 5

Nutrition Tips Pg 6

Fat Fighting Foods Pg 8

Nutrition FAQ’s Pg 9

Daily Nutrition Log Pg 10

Exercise Tips Pg 11

Stretching Routine Pg 12

Sample Treadmill Program Pg 14

Target Heart Ranges Pg 15

Shoulders Pg 16

Arms Pg 17

Chest Pg 18

Abdominals Pg 19

Back Pg 20

Legs Pg 21

Workout Plan Pg 22

Nutrition Evaluation Q&A Pg 23

Exercise Evaluation Q&A Pg 25

Results Tracking Worksheet Pg 26

Week #1 Assessment Checklist Pg 27




Summary Pg 31

YOU MUST READ THIS!! Pg 32

Committed to your success,

Kevin HenselKevin HenselKevin HenselKevin Hensel Owner, Fit-4-Life, Inc. 856-751-0033

The 30 Day Challenge

actually changed my

life. I have alot more

energy, I'm stronger, I

lose 7 inches, and I just

feel better ...."

Denise Grasso

Merchantville, �J

Dear Local Resident,

The journey ahead of you will not be easy, but if you stick with this and complete the 30 Day Your Best Body 30 Day Challenge...

I guarantee the most rewarding experience of your life!

After all, if you don’t have your health you have nothing. On the flipside, with excellent health you really do have everything as you will see just 4 short weeks (only 30 days) from now.

The point of this little info-pack is so you can start eliminating fat and transforming your body immediately with Proven Your Best Body Challenge 30 Day System, and how to track your results. Plus, you will also find several sections dedicated to helping you achieve the health and fitness goals you desire (like nutrition tips, and exercise plan).

You will also notice photos and testimonials scattered throughout this report of other Cherry Hill resident’s who I have worked with in the past. Let these reassure you, and inspire youF If they can do it, so can you. Absolutely you can!

The trick is just to get started and stay committed, which is why I came up with this - after all, everyone loves a challenge, right?

Don’t lose site of the main goal; a better body, better health and a better life.

I wish you the best of success.

For Your Better Body

A Personal Welcome From Kevin Hensel Your Best Body Begins here!

Kevin Hensel Fit-4-Life, Inc. P.S. Believe it or not, cheating is allowedF In fact I encourage it! You can’t “fudge” your numbers or anything like that, but you can get expert help for faster results. Visit www.personaltrainerincherryhill.com and take a look at our training programs and then call 856-751-0033 and we can work together on this. If you were already thinking of getting a personal trainer to help with your health and fitness then now’s as a good a time as any to get started.

856-751-0033 www.PersonalTrainerInCherryHill.com

About The Importance of Taking Photographs:

While nobody likes to look at a less-than-desirable photograph of themselves, some initial “before” photos will provide you with a great reference in the future for those times when you say, “I don’t feel like anything’s happening.” While you might not feel like anything is happening, (because when you’re looking at yourself in the mirror every day and it’s hard to notice small changes), I can assure you changes are happening- BIG TIME! Comparing a photograph of yourself every 30 days will allow you to really start seeing those changes occur and you’ll get excited about the results. That way you’ll be more motivated to continue with your program and do everything-it-takes to be successful in achieving your goals. Tips for Winning Photos

Clothing • Wear the same type of clothing in the “before” and “after” photos • Swimsuits, shorts or exercise clothes are preferred • Remember that if you’re covering up parts of your body it will be difficult to show your

progress • Don’t cover your legs with long shorts or “cut” them out of the picture Photos • Professional photos aren’t necessary, but remember, the only way we can see your

transformation is with good, clear photos • Try taking them in the morning or late evening, as the light is generally better • Take your photos against a plain background • If you’re not using a digital camera, to ensure your photos turn out, don’t wait until the last

minute to have them processed • Stand with your arms at your sides in both the “before” and “after” photos. • Include your entire body, from head to toes • Try to fill the photograph with yourself. If you stand too far away, it may be hard to see

your great results • Keep a copy of your photos for yourself

Taking Before & After Photos Say Cheese!

856-751-0033 www.FitLifeInc.com

Question and Answers About The Your Best Body Challenge

Q: What is the 30 Day Your Best Body Challenge all about? A: By creating the Your Best Body Challenge, I am hoping it will inspire people to make exercise and proper nutrition a top priority in their lives. Lots of people know what they’re supposed to do, but they need a great incentive to get started. And what better incentive is there than for you to be able to build a better body. That’s what the Your Best Body Challenge is all about. Q: I’d like to accept the Your Best Body Challenge, but I don’t know a lot about nutrition and training. How can I learn more? A: You can get lots of great information on nutrition and training right here in this booklet. In addition, I love to take on new clients who are motivated to change and improve their lives. To setup an appointment, simply call the studio at 856-751-0033 or log onto the Internet and go to our website at www.PersonalTrainerInCherryHill.com. You’ll find lots of valuable information on our blog. We can also design a personalized 7 day meal plan and grocery list based upon your specific metabolic rate for more info visit www.CherryHillBodyIQ.com . Q: I don’t have a gym membership. Can I still participate in the challenge? A: You don’t have to belong to a gym to participate in the Your Best Body 30 Day Challenge. In fact you can even perform the program exclusively at home, exercises are included. The exercises are simple. You can run or walk outside for the cardio workout, or use an exercise bike or any other type of cardio equipment. IF you do want extra help though, visit www.PersonalTrainerInCherryHill.com and see if we have any training programs that interest you.

"My bodyfat has dropped 2%, I used to have stomach problems and I don't now, my low back was killing me from lifting my 2 yr. old daughter and I don't have that anymore either. I feel stronger and more self con-fident. I constantly refer my friends over to Fit-4-Life because their pro-grams work!" Tina Gallagher, 42 Years Old, Working Mom of 2 Haddonfield, NJ


Nutrition Tips #1 Rule For Weight Loss - Eat Right!

I hate to say it, but it’s so true; you are what you eat. And if you want to lose weight (or gain weight) stay off that treadmill and don’t touch those weights until you’ve first taken a long, hard look at what you eat. The trick to good nutrition (and therefore faster results) is to feed your body a combination of protein and carbohydrates every few hours, this will ensure proper recovery from workouts AND optimal energy levels throughout your day. Balanced nutrition is the key. And believe it or not, for best results, you should eat 5-6 (small) meals each day instead of the “3 square meals” you’re used to. Download a sample meal plan at http://fitlifeinc.com/Best_Body_Download.html Here’s a quick “ingredients checklist” you want to stick to when creating your own meals from now on. The better you stick to this, the better your body will be when the 30 days is upF

• Protein - Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. Protein is essential for building toning and building muscle.

• Carbohydrates - Choose a portion of complex carbohydrates,

such as a small baked potato, sweet potato, a 1/2 cup of brown rice or a slice of whole-wheat bread.

• Vegetables - Add a portion of vegetables with at least two

meals each day. • Essential Fats - Consume one tablespoon of unsaturated oil

daily (olive oil is best) or 3 portions of salmon per week. Not all fats make you fat!

• Water - Drink at least 8-10 glasses of water each day.

Again, balanced nutrition is the key. You can do all the workouts in the world, but you just won’t be maximizing your results until you fix the way you eat. That’s why you need to start with nutrition first, because otherwise a lot of the time you spend exercising is wasted.

Here’s Some More Helpful Nutrition Tips For Speedier Results

Your Rumbling Belly Is Lying To You, You’re NOT Hungry: A lot of times when people feel hungry, they’re not. They’re just dehydrated. If you drink enough water, your body will be balanced and function the way that it’s meant to. This is very important to aid the release of stored fat. A good rule of thumb is 8-12 glasses per day. But If you live in a warmer, more humid climate or are on the heavier side (not for too much longer!), then you’ll need to drink even more.

6 Foods That Will Make You Fat Fast (avoid like plague) 1. Alcohol 2. Soda 3. Trans Fat Foods 4. Fried Food 5. White Bread 6. Full-fat Milk & Yogurt I say “avoid like the plague,” but in reality these food are OK in moderation… Like once a week. If you’re a big consumer of any of these, it’s essential you cut down significantly for a better body, and better health.


What “Catabolic” Really Means: When the body is breaking down its own tissue, this is referred to as a catabolic state. This happens when you don’t eat enough protein, you’re body essentially eats itself! Not a pretty picture. You MUST eat enough protein everyday so your body doesn’t have to eat itself! The Importance of Snacks Each Day: Most people have time to eat a good lunch and dinner, but it’s the snacks in between and getting a complete breakfast that are the most difficult - and the most important! That’s when having a good meal replacement product is required. In choosing a quality meal replacement product, you’ll want to look for one that has a good balance in protein, high fiber, and a low glycemic index. Typically healthy shakes and bars are excellent for this, they’re convenient and give you all the good stuff, stock-up! If you’d like more information on meal replacement snacks e-mail [email protected] or call 856-751-0033. Supplement Yourself: When I talk about supplementation, I’m NOT talking about stimulants and artificial-type-products. Those are dangerous and should be avoided at all times. What I’m talking about are whole-food, natural, and organic nutrition-supplement-type-products. Things like multi-vitamin minerals, antioxidants, meal replacement, and exercise recovery products. These type of supplement products are essential to provide your body with the nutrients lacking in our food today. A USDA study showed that 97% of all Americans don’t get the nutrients they need from food alone, and this includes you! You must supplement to get complete nutrition today. Again, I can point you in the right direction with supplementation. There’s a lot to know and it’s a bit of a minefield if you don’t know what you’re doing. Please feel free to e-mail [email protected] or call 856-751-0033. To get a personalized RD designed 7 day meal plan and grocery list visit www.cherryhillbodyiq.com

The REAL “big secret” to weight loss, and winning the Your Best Body Challenge

is simply excellent nutrition.

"In 8 weeks I've seen over 36 lbs of weight loss, 5 inches off my waist, increased stamina, and I'm down 3 pant sizes...." Lost 100 lbs to date Dan Dychtwald, 38 Years Old Marlton, NJ IT Field Manager


A Big Fat List Of

Fat Fighting Foods!

Proteins Carbohydrates Vegetables

Chicken breast Baked potato Broccoli

Turkey breast Sweet potato Asparagus

Lean ground turkey

Yams Romaine Lettuce

Swordfish Squash Carrots

Orange roughy Pumpkin Cauliflower

Haddock Steamed brown rice

Green beans

Salmon Steamed wild rice Green peppers

Tuna Pasta Mushrooms

Crab Oatmeal Spinach

Lobster Barley Tomato

Shrimp Beans Peas

Top round steak Kidney beans Brussels sprouts

Top sirloin steak Corn Artichoke

Lean ground beef Strawberries Cabbage

Buffalo Melon Celery

Lean ham Apple Zucchini

Egg whites Orange Cucumber

Trout Fat-free yogurt

Low-fat cheese

Whole-wheat bread

Low-fat cottage cheese

High-fiber cereal

Wild-game meat Whole-wheat tortilla

Whole grains

Fats

Avocado

Sunflower seeds

Pumpkin seeds

Cold-water fish

Natural peanut butter

Low-sodium nuts

Olives and olive oil

Safflower oil

Canola oil

Sunflower oil

Flax seed oil

If you can use one of each of these ingredients for your 3 “main meals” each day you’ll be off to a flying start with the Your Best Body Challenge. Just add water to drink. Fruit or vegetables will work for snacking in-between meals. Download a complimentary meal plan at http://fitlifeinc.com/Best_Body_Download.html

Vegetarian Proteins

Tempeh

Seitan

Tofu

Texturized vegetable protein

Soy foods

Veggie burgers

Fats to Avoid

Butter

Fried foods

Mayonnaise

Sweets

Whole-fat dairy products


Nutrition FAQ’s Your Burning Questions Answered!

How can eating six meals per day actually help me lose fat?

It doesn’t make sense, right? Everyone thinks if you want to lose fat you go on a diet, you eat less. Frankly that’s baloney. And it’s dangerous. There are three reasons why eating frequently, in the range of five to six small meals per day, helps you lose weight. First, smaller meals are less likely to be stored as fat. Second, frequent meals help stabilize blood sugar levels and control insulin. This insulin control helps you stay in a fat burning state. Lastly, every time you eat, your metabolism is raised (meaning you use up more food as energy) due to a process called thermogenesis. Thermogenesis is simply the name for the process of your body burning calories during the digestion process. That’s right, it takes energy (calories) to digest food. So eating itself is like getting a “mini-workout” on the inside without all the sweating and groaning. So what about carbohydrates, I thought carbs make you fat?

There are “good carbs” and “bad carbs”. There are also carbs that fit somewhere in the middle. Bad carbs are highly processed and refined. This would include things like the refined flour found in cake, traditional pancakes, regular tortillas, white bagels, etc. These carbs elicicit a large insulin spike in the body and are easily converted to fat. These are called “high glycemic index” type carbohydrates. Download a free low-glycemic meal plan visit http://fitlifeinc.com/Best_Body_Download.html The carbs I recommend you eat are predominantly whole grains, fruits, and vegetables. In addition, you’ll always be combining your carbs with protein sources when you eat. The protein diminishes the negative “insulin-spiking” effect of carbs. The lean proteins, combined with the fibrous carbs you’re eating will minimize or eliminate any negative effects of the whole grains and fruit. Phew! What a mouthful! What about alcohol, can I still drink during the Your Best Body Challenge? In a word, no. Alcohol is like liquid fat. It will not help you’re fitness goals. It’s essentially a toxin and as soon as you intake it, your body is working hard and fast to get it out. It interferes with your metabolism, will take you out of a “fat burning” state, and lower your body’s ability to produce those crucial muscle-building, fat-burning hormones that you’re working hard to build up. I recommend eliminating alcohol from your diet. But if you must, limit yourself to 1-2 drinks on the weekend only. But go with light beer or wine. What about eating out? For those times when you must eat out, don’t be afraid to ask for “special” preparation instructions for your food. A lean piece of fish or chicken, some “dry vegetables” (no added butter or oil) and a baked sweet potato or brown rice. Skip or share the desert and drink lots of water with lemon. No cocktails. Check out this great book “Eat This, Not That” for healthier eating out options. Split your entree in half and take it home for another meal.

Q. A. Q. A. Q. A.


Date: __________________

Meal #1 (breakfast) Protein(gm) Carbs(gm) Fats(gm) Calories

Totals:

Meal #2 (am snack) Protein(gm) Carbs(gm) Fats(gm) Calories

Totals:

Meal #3 (lunch) Protein(gm) Carbs(gm) Fats(gm) Calories

Totals:

Meal #4 (afternoon snack) Protein(gm) Carbs(gm) Fats(gm) Calories

Totals:

Meal #5 (dinner) Protein(gm) Carbs(gm) Fats(gm) Calories

Totals:

Meal #6 (evening snack) Protein(gm) Carbs(gm) Fats(gm) Calories

Totals:

Protein(gm) Carbs(gm) Fats(gm) Calories

Daily Totals:

Percentage of daily calories:

Daily Goals:

Difference:

How much water did you drink today? Was it enough? Y or N

Did you take your vitamins and supplements today? Y or N

How would you rate yourself on management to your plan today (scale of 1-10 with 10 be-ing the best)? 1 2 3 4 5 6 7 8 9 10

Daily Nutrition Log You’ll Need To Print About 30 Of These...


Exercise Tips The “Other Part” Of Weight Loss

With nutrition down, the next sure-fire way to a skinnier waistline is good old fashioned exercise. I’ll share a few quick exercises you can get started with right now, and if you want more, don’t hesitate to call myself or one of my staff on 856-751-0033. First...

Always, Always, Always Start With A Warm-Up Before going “at it” whether it’s strength or aerobic training you’re doing, you must always warm up first. Tearing a muscle or stretching something further than it’s meant to go can have you sidelined for at least a few weeks, and that only slows down your progress. It’s just crazy to miss this crucial step out. The goal of a warm-up is to get your body ready for a workout, I’ll typically start mine by getting the heart beating and the blood pumping with a quick, light jog, walk, or climb up and down the stairs (no more than 5 minutes). Afterwards I stretch (next page), starting from the upper body and working my way down. Paying more attention to the muscles I am going to be using the most as I train. Refer to the stretching routine you have been given in your registration.

The Two Categories Of Exercise You’ll Want To Focus On

After warming up, you’ll start either one of two types of exercise - aerobic or strength training - you’ll need to prioritize depending on what your goals are. Assuming it’s weight loss, a mixture of the two works best. I’ll give you an example workout plan and the end of this session so you can see what I mean, let me give you a few exercise for each firstF Aerobic exercise is excellent for your heart and circulatory system, it’s also a big calorie burnerF Walking, running, jump-rope, cycling and swimming are all good examples of accessible aerobic exercises you can get started with. I have also attached a sample High Intensity Interval Training As for strength training, the goal here is to build muscle for a toned, lean look on the outside. But also because on the inside, muscle burns up calories fast. Which means while you’re watching T.V. or even sleeping, you’re burning calories faster than you normally would. It’s important to note that, typically strength training will not turn you into Arnold SchwarzeneggerF Unless that’s your goal. For most of my female clients, that obviously isn’t their goal and so the strength training I prescribe is designed to tighten up, not bulge your body. On the other hand, a lot of my male clients don’t mind bulging biceps and so I work with them on higher intensity strength training. Whatever YOUR goal is, the strength training exercises I am about to share will get you results. If you want to significantly grow your muscle, increase the weight load as you progress. However, to stay toned, work with lighter weights.

A good warm-up and stretch is essential


Breathing

1. Deep inhalations and slow counts of 4 for the exhalation. 2. Relax muscle being stretched. 3. Gently deepen stretch with each exhalation but never to pain. 4. Do not hold your breath!

When to Stretch

- To reduce pain or stiffness stretch in the morning preferably after a hot shower

- For optimal flexibility gains, stretch in the evening 1-2 hours before bed

- Stretch before and after physical activity. Before to prevent injury, afterwards to prevent muscle soreness.

If greater increases in flexibility are desired, increase

frequency and stretch duration

Personalized Stretching Routine

Target Dates: Corrective Phase 4-6 Weeks

Directions for Exercise 1. Hold positions for 30-60 seconds. Repeat 1 time 2. Do 1 session per day, 5-6 times per week. 3. Achieve stretch position gently, no bouncing or jerking 4. The stretch position should have a tight feeling, never pain! 5. Warm up the muscles before stretching with 5-10 min-utes of light activity 6. Stretch both sides of body, hold tighter sides twice as long

Hip/Hamstrings

Bring straight right leg back towards chest with towel/strap

around heel. Keep left leg flat on the floor until a stretch is

felt in the rear of the right thigh. Switch and repeat to other

side. Special "ote: Try to maintain a small low back curva-

ture throughout the entire movement. Do not lift either hip

off floor. Stabilize hip. Bend knee slightly if pressure/pain

directly behind knee.

Must Do Stretching Routine

Hip/Low Back

Lie on back with feet on floor. Cross left leg over right then rotate legs and hips to the right until a stretch is felt in left side of lower back/hip area. Switch and repeat to other side.

Special "ote: Must keep both shoulders on the ground at all

times. Push top knee downward with hand if deeper stretch

is desired.

Hip/IT Band/Low Back

Lie on back with feet on floor. Cross right leg over left then rotate legs and hips to the right until a stretch is felt in left lower back/outer hip area. Switch and repeat to other side

Special "ote: Must keep both shoulders on the ground at all

times.

Hip/External Rotators/Piriformis

Lie as shown with left foot supported by wall. Cross right ankle onto the left knee. Gently push right knee into the body until a stretch is felt in the right hip/buttock area. Switch and repeat to other side.

Special "ote: Stabilize hip no movement.


Hip/Hip Flexor

Kneel as shown. Rotate left lower leg away from the body. Tighten abs and buttocks then lean forward without arching your low back until a stretch is felt in the front of left hip/thigh. Switch and repeat to other side

Special "ote: Maintain upper body posture. Keep shoul-

ders over hips.

Hip/Adductors/Inner Thigh

Sit on ball. Straighten right leg out to the side. Left leg re-mains bent. Gently rotate upper body to the left until a stretch is felt in right groin/inner thigh. Switch and repeat to other side Special "ote: Do not arch back. Push slightly downward on straight leg.

Hip/Quadriceps/Thigh

Grab ankle with same side arm. Pull heel toward buttocks until a stretch is felt in front of thigh. Keep bent knee aiming towards the floor.

Special "ote: Squeeze/contract buttocks together. Do not

arch low back. Maintain good upright posture

Ankle/Gastrocnemius/Calf

Stand with ball of foot on stair or elevation. Reach heel to floor until a stretch is felt in rear lower leg.

Special "ote: Slightly turn body inward or outward to iso-

late different calf fibers. Maintain good posture.

Wrist/Extensors

Keeping elbow straight, grasp involved hand and slowly bend wrist down and away from body until a stretch is felt on the top of the forearm

Special "ote: Gentle pressure.

Shoulder/Pectorals/Chest

Stand in doorway with left arm extended straight out and bent 90 degrees. Move forward and turn slightly to the right until a stretch is felt in front of the left shoulder and chest. Switch and repeat to other side.

Special "ote: Leg opposite of the involved arm should be

forward. Maintain upright posture. Raise and/or lower arm

height for varied stretch positions

High Intensity Interval Training (H.I.I.T)

Client Name: Best Body 30 Day Challenger Date: 30 Days

Cardiovasular Mode: Treadmill/jogging

Warm-Up: (5) minutes 3.2- 3.6mph Cool Down: (5) minutes same as warm-up

Week 1: Start Date:

Work Interval: Speed 4.2mph Incline 0% Time 1 minute Resistance __N/A__ _ Recovery Interval: Speed 3.6mph--- -Incline: 0% Time 2 min Resistance __N/A Special Notes:___________________________________________________________________________

Repeat 8 times Total Time: 24 minutes 0 seconds Total Time Does Not Include Warm-Up & Cool Down

Week 2: Start Date:

Work Interval: Speed 4.4mph Incline 0% Time 30 seconds Resistance __N/A__ _ Recovery Interval: Speed 3.6mph--- -Incline 0% Time 1min 30 sec Resistance __N/A Special Notes:___________________________________________________________________________


Week 3: Start Date:

Work Interval: Speed 4.4mph Incline 0% Time 1 minute Resistance __N/A__ _ Recovery Interval: Speed 3.8 mph -Incline 0% Time 1 min 30 sec_ Resistance __N/A___ _ Special Notes:___________________________________________________________________________


Week 4: Start Date:

Work Interval: Speed 4.6 mph Incline 0% Time 1 minute Resistance __N/A__ _ Recovery Interval: Speed 3.8mph--- -Incline 0% Time 2 min Resistance __N/A___ _ Special Notes:___________________________________________________________________________

Repeat 8 times Total Time: 24 minutes 0 seconds

Total Time Does Not Include Warm-Up & Cool Down Adjust speed as needed to avoid joint pain and/or increase/decrease intensity

Suggested Heart Rate Ranges on Next Page


Recommendations for Target Heart Rates By Age

Age Target HR Zone

50–85 %

Average Maximum

Heart Rate

100 %

20 years 100–170 beats per minute 200 beats per minute












Stability Ball Shoulder Press

Rear Deltoid Raise

Side Dumbbell Raise

Shoulders Strength Training Area #1

Over the next pages I will show you some simple exercise you can do to build muscle. Again, If your goal is to look muscular, then you want to want build upon the resistance by adding weights after a few days to a week. Make sure to vary your exercises though for maximum results. If you do shoulder press in week 1, do a dumbbell raise in week 2. This prevents your body from getting used to your exercise regime, and slowing your progress. I highly recommend attending the group workouts.

Start/End Position Midpoint Position


Midpoint Position Start/End Position


Bench Dip

Dumbbell Curl

Triceps Pressdown (with machine or tube)

Arms Strength Training Area #2


If you are wondering about repetition for these exercises, there is no exact answer. Everyone is different. For an exact answer, you can call 856-751-0033 and arrange a FREE, no strings attached consultation where we can work on an exercise plan, specific for you. A good rule of thumb however, is to go until you can’t go any longer, but can’t lift the dumbbell or whatever with the same vigor as when you started.




Stability Ball Chest Press

Stability Ball Push Up

Resistance Tube Chest Press

Chest Strength Training Area #3

You may have noticed we’re working our way down the body; shoulders, arms and now chest. For maximum results it’s better to do strength training this way because if you keep working the upper body, not giving it time to rest and re-stock its energy, which means it needs to pull from its fat storage... which is obviously a good thing. So although the focus with these exercises is the chest, you will still feel your shoulders, arms and other parts of the upper body benefitting too.





Stability Ball Crunches

Horizontal Cable Rotations

Side Plank Front Plank

Abdominal Strength Training Area #4

It’s hard to find two trainers that agree on the best way to tight, toned abs (or a ripped six-pack). I definitely think there is more than one right way, but it makes sense for me just to share with you what’s worked for my other 693 Cherry Hill clients. Two crucial, yet almost always neglected areas with abdominal workouts are the lower abdominal muscles and your lateral abdominals (flanks - the fleshy bit in-between your last rib and hips). Fear not, these areas are covered in the exercises below...



Up, down, up down... Up, down, up down...

To really work the lower abs here, hold the midpoint position for 2-3 seconds


Dumbbell Pullover

Stability Ball One-Arm Row

Pull down

Back Strength Training Area #5

I’ve never figured out why, but no one ever really thinks to work on their back when exercising. Your spine is pretty important and you absolutely MUST do back exercises with any training program. You’ll sometimes see big bodybuilders hunched over like gorillas almost, this generally means they’ve not spent enough time on their back, and so the big bulk on their front almost doubles them over. As you can imagine this may lead to terrible back problems later in life.





Lunges

Squats

Leg Deadlift

Legs (And Butt) Strength Training Area #6

Last but not leastF If you would like to expand exercise arsenal for faster results, please call 856-751-0033 for a free consult, or take a look at our many training options on www.FitLifeInc.com. Remember, before any workout always warm-up. AND, don’t forget to warm-down too!





Again I can’t give exact weights and repetitions, so it’s up to you to get to know your body and your limitations. What I will stress though is start off on the easy side and work up to avoid injury. If you push yourself to the limit on the first day, you’ll be hobbling around for the next five or so and that’s obviously not going to help you towards your health and fitness goals. And don’t forget about incorporating good nutrition into Your Best Body Challenge success plan too. For best results Schedule one-on-one personal training sessions to guarantee safety and effectiveness. Allow 1-2 days of rest when strength training the same muscle group.

Workout Plan Let’s Put Everything Together

Exercises

Monday - 45 minute, upper body & ab strength training

Stability Ball Chest Presses pg 18

Do 2-3 sets ea exercise Stability Ball Push Ups

Perform 15-20 reps Dumbbell Pullovers pg 20

Dumbbell Curls pg 17

Bench Dips pg 17

Pre/Post Stretch pg 15-16 Ab exercises Pg 19

Tuesday - 20 minute high-intensity aerobic/cardio session pg 14

Running intervals Walking Interval Pg 14

Cycling

Jump Rope

Pre/Post Stretch pg 15-16

Wednesday - 45 minute lower body strength-training workout

Lunges pg 21

Do 2-3 sets ea exercise Stability Ball Crunches

Perform 15-20 reps Squats pg 21

Leg Deadlifts pg 21


Thursday - 20 minute high-intensity aerobic/cardio session

Running intervals Walking Interval pg 14

Cycling

Pre/Post Stretch pg 15-16 Jump Rope

Exercises

Friday - 45 minute upper body & Ab strength-training workout

Stability Ball Chest Presses pg 18

Stability Ball Push Ups

Do 2-3 sets ea exercise Dumbbell Pullovers pg 20

Perform 15-20 reps Dumbbell Curls pg 17

Bench Dips pg 17

Pre/Post Stretch pg 15-16 Ab exercises Pg 19

Saturday - 20 minute high-intensity aerobic/cardio session

Running intervals Walking interval pg 14

Cycling

Jump Rope


Sunday - Rest! Stay in bed

REMEMBER!

Allow an extra 10 - 15 minutes on top of these times For warming up, warming down and stretching.


Nutrition Evaluation Q&A Questions That Will Come Up When You Get Started

I’m doing great with the exercise component of my program, but struggling overall with the nutrition component. What do I need to do? This is a common struggle for most when changing their lifestyle. Ultimately it’s really a matter of planning, organization, and discipline. Most of the struggles I see clients dealing with are not from lack of discipline though. They simply have busy lives and having good food ready-to-go when it’s time to eat is the main source of frustration. Some solutions that have worked for many in the past are to plan out your meals for the week ahead. If you’re bored with your current options, try using our Korr Metabolic Analyzer where each week you’ll receive updated meal plans, recipes, and grocery shopping lists visit www.CherryHillBodyIQ.com for more info. Try to set aside 1 or 2 days of the week where you cook several meals, then get a lot of Tupperware and refrigerate or freeze the meals so they’re ready to grab-and-go when you need them. You’ll save a ton of money on eating out, have better quality and tasting food, and most importantly you’ll be practicing the habits required to support your goals. Another option that has worked for many clients of mine that are super busy, and don’t even have the time to cook at all is to use a private chef service. In the South Jersey area I recommend a company called Clean Your Plate www.cyplate.com. They’ll prepare weekly or bi-weekly meals ready-to-go for you. All meals are gourmet, organic, high-quality ingredients and again, for about the same cost as eating out. They’ll even cook for special diets like vegan, micro-biotic, etc. to accommodate your needs and preferences. A final note: when you plan ahead and are organized, it’s MUCH easier to follow through with your program. The discipline part pretty much takes care of itself. I’m struggling to get all meals in during the day, missing snacks or breakfast. How can I do better with that? I recommend keeping your snacks and breakfast pretty steady, that way it becomes a routine and a habit. Use the lunch and dinner meals for variety. If your on a running-out-the-door-in-the-morning fast paced schedule, then a quick Shaklee Cinch meal replacement shake in the magic bullet blender takes about 30 seconds to prepare, is complete, and you can drink it in the car on the way to work. Also a great option for kids instead of the sugar cereals and pop tarts. For snacks, remember shakes are always the best meal replacement option because their easy to prepare fast, are nutritionally complete and in 2 minutes you can drink one down and keep on truckin’ with your day. Many people that are in an office during the day will simply keep an extra blender (magic bullet) at work and it’s the same procedure as in the morning. They mix well by hand too. If you’re stuck in meetings, on the road, etc., then remember energy and nutrition bars are your next best choice. But be careful, most of the common brands you’ll find in gas stations

Q. A. Q. A.


and convenience stores are so high in sugar and saturated fat that you might as well be eating a candy bar. Try the Shaklee Meal Replacement & Snack Bars they come in several different flavors and have just the right amount of protein and fiber that most bars are missing. I recommend them highly - you can pick them up at our studio or online @ www.PersonalTrainerInCherryHill.com click on the Shaklee Icon. How to I add more protein to my diet? Getting protein in your diet is one of the common challenges people face because protein is not in the typical American breakfast of high carbohydrates and sugar. If you don’t want to use a meal replacement product, and like having oatmeal or some type of grain, then good protein-only sources to include in your breakfast are either a protein powder supplement like Shaklee Energizing Soy protein, lean meats such as turkey/chicken/pork, all beans, raw almonds/walnuts, tofu, soy milk, skim milk, peanut butter, vegetable burgers, non-fat cheese sticks, visit our blog for several more options at www.personaltrainerincherryhill.com I’m doing well most of the time, but have cravings and struggle with a sweet tooth. What can I do? Most people struggle with cravings because their blood sugar is fluctuating up and down throughout the day. The easiest way to fix this is by making sure to have balanced min-meals throughout the day. Breakfast, snack, lunch, snack, dinner, optional evening snack if necessary. Make sure to include protein and fiber with each meal. DO NOT EAT carbohydrate type foods by themselves. Typically, having a good meal replacement product for your snacks eliminates this problem completely. If you’re struggling with a sweet tooth after dinner, or in the evenings try some healthy options. Another meal replacement shake with LOTS of ice can substitute for ice-cream and will taste like a super think chocolate milk-shake. Feeding your body this balance of protein and fiber during these times will stabilize your blood sugar and stop most cravings dead in their tracks. Another great desert option is weight watchers 100 calorie popsicles and the Nabisco 100 calorie packs (ONLY EAT ONE!!).

Q. A. Q. A.

Rhoda just celebrated her 73rd Birthday last Friday and she has a new lease on life. She has no problem scaling the stairs at the hi speed line and she’s even fitting into clothes she put into storage because they were getting too tight. “When I put on that pair of slacks and they zipped up, other than being married that was one of the most exciting moments of my life.” Did I mention her sense of humor. Rhoda workouts with us 2 times per week, but she still has a sweet tooth we haven’t broken yet. That’s OK everything in moderation. In a little over 2 months, Rhoda has already lost over 9 inches, her work-out clothes are falling off. Rhoda Abrams, 73 years old, Cherry Hill, NJ


I’m struggling to complete all my scheduled workouts. I usually get half of them in. What can I do to do better? What I usually see clients struggling with is balancing exercise the overwhelming demands that their work, family, and other responsibilities put on their lives. Remember, if you don’t put this (your health and fitness) as priority #1 in your life, you’ll be no good to anyone else and much less productive in everything else you do. Take care of YOU first and the rest will take care of itself. So let’s talk strategy. Morning workouts are generally the best idea for busy folks. It’s a great time, when there is no work, no family, and no other social obligations. All you have to do is make sure you get to bed early enough to get up and hit it first thing. Also, you’ll benefit from having an “accountability partner”. This may be a coach, a friend, a workout partner, your spouse, doesn’t matter. Just someone that you report to and check in with on how you’re doing with following through with your plan. If your plan (scheduled workouts) isn’t working, then you’ve got to make some changes. Don’t give up, keep making changes until you’ve got it right. I’m following through with my workouts, but can’t see results. What’s wrong? First off, just remember exercise is not an overnight solution. Stick with it. Generally though I trace this problem back to 2 or 3 areas. Either nutrition is poor (not getting all snacks and protein in) or you’re not challenging yourself to push hard enough with your workouts. Or you’re not getting enough rest and recovery to allow your body to grow. (Sometimes it’s a combination of all the above). If the problem is from nutrition, read through the nutrition section again and the Nutrition Evaluation Q&A’s back a few pages. It’s likely your missing something. If you think you might not be pushing yourself with the workouts, get a workout partner or work with a personal trainer to help you “push through” to the next level. If you’re not getting enough rest or recovery, increase your sleep at night to at least 8 hours. Some people even need more than that. Another important area for muscle growth, strength increase, and recovery is post workout nutrition. Are you consuming a post workout shake or bar I immediately after your workout? If not, why? I highly recommend the Shaklee Physique Post Workout Optimizer Shake. You’ve got to make that a habit to consume a post-workout recovery shake within 15 minutes after your workout- every time, without exception. When you do that, you’ll notice a tremendous response. Results don’t lie! Again, if you need help with this or anything, please do not hesitate to call and speak to myself or one of my staff members on 856-751-0033.

Exercise Evaluation Q&A Questions That Will Come Up When You Get Started

Q. A. Q. A.


Start date:

1 week date:

2 weeks date:

3 weeks date:

4 weeks date:

Measurements

Bicep

Forearm

Chest

Shoulders

Waist

Hips

Upper Thigh

Lower Thigh

Calf

Skinfolds (Male)

Chest

Abdominal

Thigh

Skinfolds (Female)

Tricep

Supriliac

Thigh

Body Weight

Body fat %

Lean Mass

Fat Mass

Results Tracking Worksheet (Optional) Do what you can with the old measuring tape


Nutrition: How many meals are you eating on average each day? ________ Are you eating a full breakfast (with protein) each day? YES NO Are you getting in complete snacks in-between your meals? YES NO Are you taking your vitamins each and every day? YES NO Have you eliminated your alcohol consumption? YES NO How much water are you drinking each day? _______ Have you been tracking your daily caloric intake? YES NO Is it in line with your calculated needs? YES NO If not, where can you make adjustments? YES NO Exercise: Have you been completed each of your strength training sessions? YES NO Are you completing your cardiovascular training sessions? YES NO Is your strength increasing? YES NO Are you making sure to warm-up, cool-down, and stretch before and after every workout? YES NO Overall: Identify your strengths: What’s going really well with your program right now? Identify areas for improvement: What components of your program are you struggling with? Action steps to improve results: What action steps can you take to improve your program for the next 3 weeks?

Week #1 Assessment Checklist Review And See How Well You Are Sticking To A Healthy LifestyleD Then Adjust Accordingly For The Next 9-Weeks


Where were you 30 days ago? (write a quick summary of how you felt, how you looked, why you wanted to change and why you chose to participate in the Your Best Body Challenge)

Summary How’s The Journey Been For You?

How did you feel 2-weeks into Your Best Body Challenge? (Was it hard? Did you doubt yourself? Were you starting to see results? Were you starting to feel results? What made you keep going?)

Where are you now after 4 weeks? (What results have you achieved? How do you feel? How has your life changed? Do you see yourself sticking to this? Where do you see yourself in the future?)

856-751-0033 www.PersonalTrainerInCherryHill.com Page 30

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