1. Eating
2. Supplements
3. Cardio Training
4. Strength Training
5. Lifestyle Coach

Let's unlock them, one at a time:

1. Eating

This key addresses the types and amounts of food you need to eat each day to achieve your goal. If your goal is to lose body fat, you must eat fewer calories than you burn. This may seem simple, but when calories are reduced, the body becomes imbalanced. It is the body's job to restore balance, and it inevitably does so by either reducing the amount of calories it burns for energy (by wasting muscle instead of fat) or by forcing you to eat more through hunger and cravings. THIS IS WHY DIETS DON'T WORK!

Our goal is to insure that you lose fat, not muscle. By eating five to six small meals each day and including some protein, carbohydrates and fat in each meal, you can stay satisfied, avoid cravings and maintain a calorie deficit necessary to lose body fat and reach your desired goal. As your lifestyle coach, I will establish and monitor your recommended ratio of protein, carbohydrate and fat so you can work toward your fitness goals without hunger. With your input, we will include your favorite foods in your menu while staying within the proper percentages and recommended calories. The Apex Bodybugg System® can help to keep track of your proper percentages and recommended calories, and an accurate record of what you eat. Visit my.apexfitness.com for more information.

Why is it important to keep an accurate record of what you eat?
Undereating or overeating may cause muscle loss or fat gain. In order to reach your goal, we must know the amount of food you eat. By tracking your food intake, especially with the Apex Bodybugg system you will be more aware of:

• How much you eat
• What you eat
• How food affects the way you feel (physically and emotionally)
• The types and percentages of foods you eat most (proteins, fats or carbohydrates)
• How fast you eat
• When you eat (timing is important)
• Why you eat (emotional or physical reasons or out of habit)
• Who you eat with (how you may be influenced by others)
• The overall effectiveness of your efforts

2. Supplements

Food Supplementation is the key that gives your body the nutrition it needs without adding calories. It is virtually impossible to satisfy the body's nutritional needs with the number of calories recommended to lose body fat and/or gain muscle. Therefore, when following an exercise program, muscles become undernourished, causing your body to shed the muscle it can't feed. By supplying the body with the nutrients it needs without adding calories, (such as a multivitamin and mineral supplement), you can help satisfy all your nutritional needs for repair and growth without exceeding the recommended amount of calories your body needs to maintain a deficit for fat loss. A multivitamin/mineral supplement helps fight cravings, improves workouts and boosts energy. Vigorous workouts raise your body's vitamin and mineral requirement, so it's practically guaranteed that you won't get enough nutrients from food.

Supplements are NOT a replacement for eating properly! Eating a satisfying amount of the foods you like is ALWAYS the priority while you pursue your fitness goals. Your recommended supplements are meant to complement your diet and support your goals, NOT take the place of food.

The reason behind taking food supplements with your daily meals is to supply your body with calorie-free nutrition or select compounds that have the potential to enhance your performance, reduce body fat, increase muscle and Achieve Good Health! I use, recommend and supply Beverly International supplements to my clients because Beverly has research-proven supplements that meet or exceed label claims and always do what they say they do... produce results! They offer a wide range of supplements that support beginners up to elite athletes.

» For more information, visit www.bodybuildingworld.com

3. Cardio Training

The third key to Weight Management is cardiorespiratory fitness training which is the health and function of the heart, lungs, and circulatory system. The goal of any cardio workout should be to get as many large muscles working as possible. They not only need to work hard, but continuously, in order to burn the most amount of calories during and after exercise. F.I.T.T. represents the important variables of cardio training.

1. Frequency is the number of times cardio training is completed per week. No less than three days per week, with no more than two days rest between workouts is recommended. For the first 6 weeks, beginners should work out every other day. If you are extremely overweight and perform a weight bearing type of exercise (jogging, aerobic dance, etc.), rest at least 36 to 48 hours between sessions to prevent injury.
2. Intensity is described as the speed and/or the workload of the workout. There are many ways to monitor exercise intensity. One common way is the talk test which measures "perceived exertion" (how hard you think you are working). At low to moderate intensities you should be breathing comfortably. At higher intensities, breathing will be more strenuous. You should still be able to talk, but in broken sentences. Another way to measure exercise intensity is with the use of a heart-rate monitor. They can be in the form of a monitor that is worn either around your chest or in the form of a watch. Many pieces of cardio equipment have them built right in. Proper levels of intensity are based on your age and fitness level.
3. Time is the length of time the exercise is performed. To gain cardio-respiratory benefits, you may need to exercise for 20 to 60 minutes per session.
4. Type refers to the activity you are performing. Any activity that continuously uses larger muscle groups and is repetitive (rhythmic), in nature, is best. When choosing an activity, consider your goals, physical capacity, interests, available equipment and time constraints. Examples of activities include walking, jogging on a treadmill or outside, elliptical, stationary bike, cycling outside or swimming.

4. Strength Training

Strength training is the ultimate key that gives your body the look you are trying to achieve. In my opinion, done correctly, intentionally and safely, lifting weights is the most important aspect of your fitness conditioning in changing your body composition. Strength training not only helps maintain a calorie deficit, but also increases your nervous system and muscle protein activity. This creates an afterburn that continues for days after exercising, while muscle proteins reorganize to adjust to the stimulus. This reorganization can lead to strength and/or size increases or the toning up that you may be looking for. After a certain level, extra calories may be required to support these increases. Strength training is a very effective and necessary component in any exercise program designed to change your body!

Along with the above benefits of strength training, there are numerous other benefits associated with a safe and effective strength training program.

Increasing muscle has many other benefits beyond just making your clothes fit better! One of the major benefits is the possible prevention and rehabilitation of bone injuries. Since proper weight training strengthens the muscles as well as the supporting structures around the joint, this form of exercise will help protect our joints from an active lifestyle including cardio exercise. Daily activities will be easier. By increasing your strength, you will be more efficient when lifting your children, carrying groceries, playing sports, moving furniture, etc.

Other benefits of strength training include:

• Decreased risk of injury
• Increased bone density
• Improved work capacity
• Increased metabolic rate
• Beneficial effects on depression
• Increased self-esteem
• Increased muscle strength
• Improved posture
• Increased lean body mass

5. Lifestyle Coach

It is my job as your Certified Personal Trainer and Nutrition Coach to teach and provide you with the necessary tools to reach your goals. But first, I need to learn about you. Where you've been, where you are now and where you dream of going.

You see, I have been there. I know...

I had been overweight until seven years ago when I changed my lifestyle, worked with a personal trainer and lost over 45 pounds and 18% of body fat. I know...

I have been married to Joe for 22 years and am Mom to three, ages 21, 19 and 12. I know...

I have trained hard, through injuries, travel and crazy schedules, dieted and competed to win several bodybuilding competitions. I know...

Bottom line is, I KNOW you need help. Help from someone who has been there, done that and cares. I would love to work with you and help you achieve your health and dreams!

As your Lifestyle Coach, I will provide you with the necessary menu plan, supplements, workouts, and support to Achieve Good Health and reach your goals!

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