Melt the Fat

Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.TrainerLynn.com

A Step-by-Step Guide:

How to Melt the Fat

A Life Changing Step-by-Step Program That Shows You

How to Exercise, Eat, & Succeed With Your Life Goals!

By Lynn VanDyke

Master Trainer and Fitness Nutritionist

http://www.TrainerLynn.com

Copyright 2005 by Lynn VanDyke

All Rights Reserved.

"I have lost body fat, increased energy levels, increased strength and my moods

have leveled out! Lynn, your program has helped me both mentally and physically.

You are very helpful and knowledgeable. You seem to have an excellent

understanding of the body and how to help someone achieve their goals. I love doing

the weights! This has actually been my first experience with them."

~Lynda F. - October 2004

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Welcome to How to Melt the Fat.

My name is Lynn VanDyke and I am the proud owner of www.strength-training-

woman.com. This is your program. It is meant to provide you with a step by step

outline to better your life by increasing your health and decreasing your body fat.

Use all the tools provided for optimal results. Also read through all the bonuses you

may have received when ordering this program. They are so very valuable to

helping you succeed.

There are a few things we should go over before diving into your program! ☺☺☺☺

1) This program is in no way meant to treat, cure, or diagnose any illness,

disease and/or injury.

2) Check with your doctor before beginning any exercise and/or nutrition

program.

3) Use common sense when performing exercises. Ask for help when you need

it.

4) This program is protected under copyright law. Everything inside of this

program is owned by strength-training-woman.com and/or LynnVanDyke.

5) There may be grammatical errors and/or misspellings. I have done my best

to fix these errors, but please be kind and understand I was not an English

major ☺☺☺☺

6) To visit a link, double click the link or copy and paste it into an Internet

browser window.

7) Each link refers to my site or an approved site. I promise to send you to

reputable sources that I trust.

8) Please review the Legal Disclaimer on the next page.

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Specific medical advice should be obtained from a licensed health care practitioner.

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RELEASE

This release is entered into between you, the reader and/or participator of this

program, and Strength Training Woman. The purpose of this program is to provide

you with general fitness, exercise and nutrition suggestions.

You, the reader and or/participator of this program, hereby acknowledges and

agrees to the following:

1. Acknowledges that Strength Training Woman and the author are not physicians

and are not trained in any way to provide medical diagnosis, medical treatment,

psychotherapy, or any other type of medical advice.

2. Acknowledges that fitness and nutrition are another tool for teaching individuals

about themselves, but that Strength Training Woman, nor the author, does not

guarantee neither good nor bad will occur nor guarantees the any of the program

will produce good nor bad results.

3. Acknowledges that suggested fitness, exercise, and nutrition programs are

suggestions and opinions of the author. It is no way meant to replace medical advice

or common sense. You further understand that by swimming, cycling (on and off

road), in-line skating, triathlon, x-c skiing, weight training, aerobic classes, martial

arts, kick boxing, kung-fu, and any other related sports, cardio or fitness activities

are an extreme test of one's mental and physical limits and carry with it potential

for damage or loss of property, serious injury and death.

4. That the reader and/or participator assumes all risks of participating in these

types of events/activities, that they are fit, and they have a regular medical physician

they can contact regarding any medical problems that they might develop. The

reader and/or participator expressly waive, release, discharge and agree not to sue

from any liability of death, disability, personal injury, or action of any kind for the

reader and/or participator participating in said sporting events and/or fitness

training and/or activities and/or suggestions for said sporting/fitness/nutrition

activities.

5. The reader and/or participator agree that this is the full agreement between the

parties, that Strength Training Woman, nor the author, nor anyone else has not

verbally contradicted any of the terms of this release and that the undersigned has

entered into this agreement free and voluntarily without force or coercion.

__________________________________ ______________________________

Signature Date

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Welcome

You are going to have a better body and a better life. I will provide the step-by-step

instructions that you need to permanently alter your life for the better. After this

program, you will have a rock solid plan of action for fitness, nutrition, and a

healthy life.

Do your best to stick with the program. There will be days that you feel like giving

up and there will be days when you feel on top of the world. Say these things to

yourself each day:

I will enjoy a better body.

I will sleep better at night.

I will have more energy.

I will be more focused.

I will feel better.

I will look better.

I will experience a positive mood change.

I will receive compliments.

Co-workers, family and friends will wonder what it is I have been doing.

I will shine.

I will be successful.

I will complete this life changing program.

The following script is courtesy of Zig Ziglar (world famous success coach). Say it

each night as you stand in front of a mirror. Really say it. I think you will be

amazed at its sheer brilliance.

=========================SCRIPT===============================

I am an honest, intelligent, organized, responsible, committed, teachable person who

is loyal. I am an optimistic, punctual, enthusiastic, goal-setting, smart working self-

starter who is a disciplined, focused, dependable, persistent positive thinker with

great self-control, and am an energetic and diligent team player and hard worker

who appreciates the opportunity offered to me. I am thrifty with my resources and

apply common sense to my daily tasks. I take honest pride in my competence,

appearance and manners, and am motivated to be and do my best so that my

healthy self-image will remain on solid ground. These are the qualities which enable

me to manage myself.

I am a compassionate, respectful encourager who is a considerate, generous, gentle,

patient, caring, sensitive, personable, attentive, fun-loving person. I am a

supportive, giving and forgiving, clean, kind, unselfish, affectionate, loving, family-

oriented human being and I am a sincere and open-minded good listener and a

good-finder who is trustworthy. These are the qualities which enable me to build

good relationships with my associates, neighbors, mate and family.

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I am a person of integrity, with the faith and wisdom to know what I should do and

the courage and convictions to follow through. I have the vision to manage myself

and to lead others. I am authoritative, confident, and humbly grateful for the

opportunity life offers me. I am fair, flexible, resourceful, creative, knowledgeable,

decisive and an extra-miler with a servant’s attitude who communicates well with

others. I am a consistent, pragmatic teacher with character and a finely-tuned sense

of humor. I am an honorable person and am balanced in my personal, family and

business life, and have a passion for being, doing and learning more today so I can

be, do and have more tomorrow.

These are the qualities of the winner I was born to be and I am fully committed to

developing these marvelous qualities with which I have been entrusted. Tonight I’m

going to sleep wonderfully well. I will dream powerful, positive dreams. I will

awaken energized and refreshed; tomorrow’s going to be magnificent and my future

is unlimited. Recognizing, claiming and developing these qualities which I already

have gives me a legitimate chance to be happier, healthier, more prosperous, more

secure, have more friends, greater peace of mind, better family relationships and

legitimate hope that the future will be even better.

==========================END SCRIPT=========================

My Personal Commitment- Fill This In ☺☺☺☺

I, ________________________________, am serious about setting and reaching my

goals in my life, so on this ____________day of __________________, 20_______,

I promise myself that I will take the first step toward setting those goals.

I am willing to exchange non-productive habits in the pursuit of happiness and

health.

I am willing to re-learn my physical and emotional appetites to reach the long-range

goals of happiness and accomplishment. I recognize that to reach my goals I must

grow personally and have the right mental attitude.

I realize that only I can create a new life for myself. I know that I am strong enough

and determined enough to ask for help when I need it. I will complete this program

because it’s finally time to change my life.

__________________________ _____________________________________

Date Signature

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This program is broken down into several segments. It starts with goals, fitness,

nutrition, strategies for success and then the additional gifts. To begin, I highly

recommend giving this program a quick read through. Just browse through it. Get

a feel for the information. Then come back here and really devour it. Do all the

activities and worksheets. Really make this your personal program. Make it

interactive. Give it your all.

Print this program out! Put it in a three ring binder and make it your personal

program to success journal ☺☺☺☺

Before we begin Segment 1, do me a big favor. Take a deep breathe and know that

this program is about achieving awesome results with safe, effective and natural

processes. It will work with your goals, your motivations, your personality, your

likes, your dislikes, and your preferences. It truly is a complete system to guide you

in the direction of your life goals.

If at any time you feel confused or just don’t get what I am talking about continue

reading. For example, we will talk about cardio, then strength training, then rest,

and then cooling down. Each of those topics are designed to get you to think about

your likes and dislikes. Each topic has questions for you to answer honestly.

It is not until the very end of the segments that I pull everything together.

At that point in time, everything you just learned will make sense. I will pull it

together for you. That’s my job. Your job is to do the activities and stick with this

program. Sound fair? ☺☺☺☺

One last thing- at the very end of this ebook, I included LOADS of additional forms,

exercises, menus, grocery lists and tools for you to use. I put what I thought were

the best, most comprehensive forms in the actual program segments. However I

realize that different people need different things. So I included several variations

of each form at the end of the program. It’s all yours and it’s all included. Use

what works best for you and your particular circumstances.

Smile!

Take a Deep Breathe!

Get Excited! ☺☺☺☺

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SEGMENT 1-

Checking with the Doc, Taking Base Measurements,

Identifying your Goals and Motivations

When beginning a new fitness routine, nutrition program or any other change in

your lifestyle consult a physician. Take the form below to your doctor and seek

his/her okay to continue on. This will open up a great dialogue between the two of

you. Ask all of your questions and be sure you are satisfied with your doctor’s

answers.

Medical Clearance and Physician’s Consent Form

Dear Dr. _____________,

I intend to participate in a fitness and nutrition program. The exercise program

will include, but not be limited to, resistance training, cardiovascular training,

stretching, and eating well balanced meals throughout the day. The exercise

sessions will last approximately 30 minutes to one hour, and will vary in intensity

level.

Are there any restrictions that you feel I should know about before starting on my

fitness and nutrition program? In other words, what would you advise me not to do

based on my current health and fitness levels?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Thank you,

________________________ Date:_________________________

(Sign name here)

________________________ Phone number: _________________

(Print name here)

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PROGRESS CHART

To calculate your waist, hip, arm and chest measurements simply use an old

fashioned measuring tape. Measure your waist at the smallest area, measure your

hips at the widest part, measure your arms half way between your elbow and

shoulder and measure your chest by placing the tape fully around the back and

chest.

To measure your body fat %, use calipers or a hand-held device. Doing a quick

search at Amazon.com for “body fat analyzer” will give you great results. I like

Omron products.

================== MORE INFO ON BODY FAT %===================

As a trainer, I can tell you right now that your body fat percentage is the key

number. Your weight should be disregarded for the most part. When we want to

lose weight, we should really say, "I want to lose some body fat."

For example, most athletes weigh more than you could possibly imagine. They weigh

more because they are loaded with muscle. All that muscle weighs a lot, but their

body fat is very low.

Here it is in numerical form: a female basketball player is 5'6". She weighs 140

pounds. Her body fat percentage is 18%.

Today’s Date & Time: Two Most Popular 1RM Testing Sites-

Height: Chest:

Weight: Quads:

Waist:

Hips:

Arm:

Chest: 55% of Target Heart Rate:

Body Fat %: 65% of Target Heart Rate:

Resting Heart Rate: 80% of Target Heart Rate:

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What that means- This basketball player probably looks 'skinny' as all heck, but in

reality she weighs the same as someone who could be considered over weight. How

so?

Let's take another numerical look- a stay at home mom is 5'6" as well. She weighs

140 pounds. Her body fat percentage is 27%.

What that means- This stay at home mom is the exact same height and weight as the

basketball player, BUT her body fat percentage is 9 points higher. That means that

although their weights are the same, the stay at home mom is dragging around tons

more fat.

The more fat we have, the lower our metabolism, the higher the chances are for obesity

and all its related dangers, the harder it becomes to do daily activities, and the more

frustrated we get.

PS- if you refuse to buy calipers or a hand-held device, then you are missing out big

time. However, most local gyms will test your body fat for you. Usually they do it

free of charge. Just ask ☺☺☺☺

============== END ADDITIONAL BODY FAT INFO===============

To measure your Resting Heart Rate (RHR), take a count of your pulse for 20

seconds in the morning right after waking up. Multiply that number by 3 to get a

‘per minute’ figure.

For example, I wake up and set my stop watch for 20 seconds. I count a total 18

beats in that time. I multiply 18 by 3 and get 54 beats per minute. That is your

resting heart rate.

The formula: RHR (resting heart rate) per minute = Heart Beats per 20 seconds (X) 3

Next we want to calculate your Target Heart Rate (THR) (not your resting heart

rate). Follow the link below. It will take you to a target heart rate calculator. You

will want to find 55%, 65% and 80% of your target heart rate. You can choose this

in the drop down menu on this page: http://strength-training-woman.com/thr.html

Learn how to measure your 1RM by visiting:

http://www.strength-training-woman.com/1RM.html

====================== MOVING FORWARD ===================

Once you have the doctor’s permission to workout and you have taken your

measurements, you can start to formulate the purpose of your program. Complete

the following activities. Try to be as honest and real as possible. This program will

deliver results if you put in the effort. Give it your best shot ☺☺☺☺

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Fitness Goals Assessment

TODAY’S DATE: ______________

What I want to accomplish in my fitness and nutrition program:

Why I want to accomplish these goals:

These goals are very important to me because. . .

3. I’ll do just about anything except this:

I am willing to do anything within reason to reach these goals, other than:

(Please be as specific as possible)

4. When I reach these goals, this is what I will get and this is how I will feel:

5. This is my past record of attaining my fitness and health goals:

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My Fitness Lifestyle Questionnaire:

Exercise History:

Yes ___ No___ I currently engage in an exercise program.

If yes, how many sessions per week? _________

How long on average are the sessions? ________

What is the level of intensity (1 being easy-10 being intense)? __________

Physical activities I currently engage in are:

(Briefly describe these activities)

My activity level at work is:

(Check any of the following that apply)

____ Largely inactive (desk job, driver)

____ Lightly active (teacher, homemaker)

____ Heavily active (construction, ski instructor)

____ Other (explain): ___________________________________

My previous background with sports and physical activities is:

(explain)

This is the main reason I’m participating in an exercise program:

(explain)

I have checked the list below of what is most important for me to achieve with my

exercise program:

___ Feel healthier

___ Reduce body fat

___ Increase energy level

___ Improve strength

___ Improve muscle size

___ Improve muscle tone

___ Improve aerobic capacity

___ Improve flexibility

___ Improve ability at a specific sport

___ Improve ability to cope with stress

___ Improve social life

___ Improve overall quality of life

___ Other (please explain)

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The types of exercise that most interest me include:

I have the most energy in the ____ morning ____ afternoon ____evening

I eat very healthy. Yes____ No_____

I could use some help with my eating program. Yes____ No____

Additional comments concerning my exercise program:

I’m really proud of you for filling out these questions as we proceed. You will begin

to understand how all these questions have a profound affect on your program. Ask

any successful person what their goals are and they will be able to give them to you

on the spot. But having goals floating around in our brains will NOT help us.

We are writing them down and beginning a lifestyle change. Let’s take this a bit

further and assign some timelines. These goals should be related to fitness and

nutrition.

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Goals, Values, Beliefs, Fears & Support System Work Sheet

Today’s Date: ___/___/___

Health Goals-(ex. Start program on Monday)

Immediate

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Intermediate (3-6 months) (ex. Lose 10 pounds of fat by March)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Long Term (1-5 years) (ex. Keep eating healthy, keep the weight off)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

My Values:

________________________________________________________________________

________________________________________________________________________

My Beliefs:

________________________________________________________________________

________________________________________________________________________

My Fears:

________________________________________________________________________

________________________________________________________________________

My Support System:

________________________________________________________________________

________________________________________________________________________

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The Measure of Motivation for Physical Activity

The following is a list of reasons why people engage in physical activities, sports and

exercise. Rate each reason (using the scale given) on the basis of how true the

response is for you. The following page will offer some insight for you.

Not at all true for me Very true for me

___ 1. I want to be physically fit.

___ 2. It’s fun.

___ 3. I like engaging in activities that physically challenge me.

___ 4. I want to acquire new skills.

___ 5. I want to lose or maintain weight so that I’ll look better.

___ 6. I want to be with my friends.

___ 7. I like to do this activity.

___ 8. I want to improve my existing skills.

___ 9. I like the challenge.

___ 10. I want to define my muscles so that I’ll look better.

___ 11. It makes me happy.

___ 12. I want to keep up my current skill level.

___ 13. I want to have more energy.

___ 14. I like activities that are physically challenging.

___ 15. I like to be with others who are interested in this activity.

___ 16. I want to improve my cardiovascular fitness.

___ 17. I want to improve my appearance.

___ 18. I think it’s interesting.

___ 19. I want to maintain my physical strength to live a healthy life.

___ 20. I want to be attractive to others.

___ 21. I want to meet new people.

___ 22. I really enjoy this activity.

___ 23. I want to maintain my physical health and well-being.

___ 24. I want to improve my body shape.

___ 25. I want to get better at my activity.

___ 26. I find this activity stimulating.

___ 27. I will feel physically unattractive if I don’t.

___ 28. My friends want me to.

___ 29. I like the excitement of participation.

___ 30. I enjoy spending time with others doing this activity.

1 2 3 4 5 6 7

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Subscales:

Interest/Enjoyment: Add Items 2, 7, 11, 18, 22, 26, 29 ÷ 7 = _____

Competence: Add Items 3, 4, 8, 9, 12, 14, 25 ÷ 7 = _____

Appearance: Add Items 5, 10, 17, 20, 24, 27 ÷ 6 = _____

Fitness: Add Items 1, 13, 16, 19, 23 ÷ 5 = _____

Social: Add Items 6, 15, 21, 28, 30 ÷ 5 = _____

The Measure of Motivation for Physical Activity

How to Calculate Your Score:

Add up the scores for each area of motivation and then divide that sum by the

number of questions in that category. For example, for the Competence Motivator,

add up the scores for questions 3, 4, 8, 9, 12, 14 and 25, then divide that sum by 7,

the number of questions in that particular category.

The highest score possible for any category is 7 (e.g., if you scored your motivation

as 7 for each Competence question, the sum would be 49, which you would then

divide by 7 for a maximum total score of 7.)

What the Category Scores Reflect:

Use the total score for each category to identify which areas of motivation need to be

strengthened, as follows:

Total Score of 6-7:

Strong area of motivation

Total score of 4-5:

Moderate area of motivation

Total score of 1-3:

Low area of motivation

If you scored below 5 in any given category, target that area of motivation by using

specific motivation techniques targeted towards that area.

NOTE: You want to emphasize fitness and competence (Look at how many more

sit-ups I am now able to do.) instead of appearance (My stomach is still too flabby.)

Source: March 2003 Idea Health & Fitness Source, Frederick, CM & Ryan RM 1993. Differences in motivation for sport

and exercise and their relations with participation and mental health. Journal of Sport Behavior, 16, 124-46.

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Additional Motivations: (ex. To live longer for my grandkids, to be able to walk the

steps without losing my breathe)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

SEGMENT 2-

Your Fitness Program

Take it from an expert in the fitness and nutrition fields, this journey can be as easy

or as difficult as you make it. You should have a clear picture of your fitness goals

by now. You should also know why you want to achieve those goals. Next I am

going to ask you to take a trip to an imaginary world.

***imagine music that whisks you away to an imaginary land***

In this imaginary land, you are going to take an honest and sincere look at your

body. No one is going to judge you. You are not even going to judge yourself! Just

take an honest look at your body and see what sort of thoughts come to you.

We must know where we are starting from before we can hope to reach our goals.

So where are you starting from?

Are you in love with your thighs?

Are you upset about your stomach?

Are you hoping to add muscle?

Are you hoping to decrease fat?

Are you looking to have a healthier glow?

Are you hoping to decrease cellulite in your derriere?

Get specific with your imagery. Actually visualize your body and notice your

thoughts.

Next, imagine what your body will look like once you reach the goals you have

outlined in Segment 1.

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Will you feel better?

Will you feel more confident?

Will you try new things because you do not feel so ashamed?

Will you feel happier?

Will you smile more?

Will this make a positive change in your life?

Just as we did in Segment 1, I am going to provide you with a few questions about

your fitness. It’s up to you to do this. No one is going to do it for you. As I

mentioned before, taking the time to answer these questions will benefit you in the

long run. You will also begin to notice why I am asking you so many doggone

questions…

The more you think about your health and fitness, the more likely you are to realize

you need to act NOW. Sometimes our minds have a way of tricking us. We begin to

believe that achy joints or weight gain are a normal process of aging. WRONG! It

is not normal. In fact, it is quite possible to age gracefully. The secret is to eat well,

exercise regularly, rest properly, stay hydrated, and smile ☺☺☺☺

Part A: Cardio

Many of us believe that to lose body fat, we simply need to increase our cardio

sessions. More than likely the thought of running for an hour sounds as fun as

sleeping nude in Alaska. It does not sound appealing. In fact it sounds downright

harsh.

The reality of your cardio program boils down to these basic ideas:

You must participate in cardio activities that you enjoy

You must have varying intensity sessions

You must have varying session lengths

KISS- Keep It Simple Silly!

Let’s take each of the four points and explore it a bit further.

Point 1: You must participate in cardio activities that you enjoy

Well this is pretty self-explanatory. In order to reap the benefits of cardio we must

participate in cardio. Makes sense, right? But have you ever really thought of all

the possible ways we can get cardio into our life? Here are a few suggestions for you

to think about. Feel free to circle the ones that you enjoy or would like to try. Also

add your own!

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Your Ideas:

When we engage in these or other cardio activities, our heart pumps more blood

and oxygen throughout our body. Cardio is an excellent way to work your most

important muscle- your heart! We often forget that our heart is a muscle that needs

to be conditioned and strengthened, especially as we grow older.

Cardio benefits include a stronger heart, lowered blood pressure, increased HDLs

(good cholesterol), stronger bones, improved sleep, decreased body fat, increased

ability to work with less fatigue, increased cardiac output, improved cholesterol

ratio, decreased stress and depression, improved immune function, improved

glucose tolerance and insulin sensitivity, improved quality of life, decreased resting

heart rate, increased caloric expenditure, increased metabolism, increased

endurance, stamina and energy and increased ability to metabolize fat… and on and

on.

Aerobics Jumping Rope Motocross

Basketball Game Playing Kickball Racquetball

Shooting a Basketball Playing Tag Soccer

Bicycling Elliptical Stair Master

Mountain Biking Treadmill Swimming

Stationary Bicycling

Interval

Training

Tennis

(doubles/singles)

Bowling Spinning Rowing

Boxing Bag Workout Gymnastics Running

Sparring in the Ring-

Boxing Rock Climbing Stepper Routine

Calisthenics Handball Rugby

Downhill Skiing Field hockey Running in place

Skiing Machine Ice Hockey High Knee Lifts

Water Skiing

Cross Country

Skiing Jumping Jacks

Trail Running Jogging Ashtanga Yoga

Dancing in the Living

Room

Judo/Tae Kwan

Do Roller Skating

Ballet/Jazz/Tap/Modern Lacrosse Ice Skating

Ballroom Dancing Cardio Classes Tai Chi

Flag Football Making Love Kayaking

Having a Catch Cleaning House Beach Volleyball

Golf Walking Volleyball

Tae-Bo Rollerblading Softball

Uphill Walking Kickboxing Skipping

Circuit Training Weight lifting

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Point 2: You must have varying intensity sessions

The biggest mistake people make when designing their cardio program is that they

always do the same activity at the same intensity for the same session length.

Our body is extremely intelligent. Once it figures out our “pattern” it will adjust

itself to do that activity with LESS energy. Less energy means less calories being

burned. And that means less chance of dropping body fat.

Have you ever dieted or worked out and then suddenly…BOOM… you stop seeing

results. It feels like no matter what you do, you are stuck at this weight. Your body

has hit a plateau. This is a common sign of needing to change something- something

like your cardio intensity.

Here are the varying intensity levels needed for your cardio program:

Low Intensity: Working at 55-65% of your Target Heart Rate.

Medium Intensity: Working between 65-75% of your Target Heart Rate.

High Intensity: Working between 75-80% of your Target Heart Rate.

You already figured out your Target Heart Rate when you took your

measurements. Here is the link to the Target Heart Rate Calculator again (just in

case): http://strength-training-woman.com/thr.html

Each week should include 1-2 low intensity workouts, 1 -2 medium intensity

workouts and 1 high intensity workout. As I mentioned before, I will tie all this

together for you at the end of this segment. ☺☺☺☺

Point 3: You must have varying session lengths

Here are the intensity-to-length ratios

- Low intensity day (55% of THR), your session should be 45-60 minutes in length.

- Medium intensity day (65% of THR), your session should be 25-45 minutes in

length.

- High intensity day (80% of THR), your session should 10-20 minutes in length.

Now you know the basics of creating a cardio program. You should know your

favorite cardio activities, or the ones you would like to try, you should know that

you need to do your activities as varying intensity levels and for varying lengths of

time.

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This keeps your body guessing. If your body cannot predict your pattern, it cannot

adjust itself to plateau. Use the log below to help log your cardio program. I have

filled in an example for you. Remember, there are many more forms at the end of

this program. You may find one of those suits you better than this one.

Personal Fitness Log

Date Cardio Activity Length Intensity Level Speed Additional Notes

1/6/06 Treadmill 30 Min Medium 3.7

mph

Incline level = 0

21


Part B: Strength Training

Strength training is an integral part of any fitness program. Strength training and

cardio work synergistically. They compliment each other. Read through the

information below to get a working knowledge of what strength training is and is not.

Strength Training 101

Strength training is any activity that forces the muscle to work at a higher load and

intensity than at rest. In plain English, strength training is anything that makes us

use our muscles. That is not the technical definition. But my point is made! KISS-

Keep It Simple Silly.

Beginning a strength training routine will be much easier once you know some basic

definitions.

Repetition (rep) - One complete exercise motion.

Set- A group of repetitions.

Rest- The amount of time between sets and/or workout days.

Exhaustion or Fatigue- The point at which you cannot perform another rep using

perfect form.

Strength Training How-To

At this point you should have talked with your doctor, identified your goals and

motivations, taken your measurements and picked your favorite cardio activities.

Here are a few common questions about strength training.

How many reps and sets should I do?

How many reps and sets you do is completely dependent upon your goals and

strength training method of choice. There are so many methods out there to learn

about. I am going to give you the simplest way. It’s very easy to begin. This

program offers many methods for you to pick. Use the one you like best. But for

now, here is a classic.

I call it Basic Strength Training and it is devised of doing a warm up set and then 3

sets of 12 reps for every major muscle in your body. The general sequence of your

basic strength training session should look something like this:

> Warm-up for 5-10 minutes (jogging, skipping, etc)

> Do 1 warm-up set by using light weights for each muscle group

> Select your first muscle and begin your first set of 12 reps- allow 30 seconds of rest

> Continue with second set- allow 30 seconds of rest

> Complete your third set

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> When finished the warm up set and all three sets for a particular muscle, move on

to the next muscle group

> Continue this pattern until all muscles are worked for the day

Here are the muscle groups you need to train each week. This is also a good order

in which they should be trained.

Chest

Back

Quads

Shoulders

Hams & Glutes

Biceps

Triceps

Abs

Calves

I will tie all this together for you. Don’t worry if you aren’t quite getting it all at this

point in time. Just think about the things I am saying, fill out the questions I ask

and begin to visualize your new lifestyle!

How fast should I lift weights?

A good speed is somewhere between 2-4 seconds on the lift and 3-4 seconds on the

lowering phase. Or think of it this way, 2-4 seconds on the hard part and 3-4

seconds on the easier part. Your muscles aren't really doing the work if you move

faster than that. Momentum is. ☺☺☺☺ If counting sounds like too much hassle, just

remember to move slowly.

Should I workout everyday?

NO! A very important rule is to allow your muscles at least 24-48 hours of rest

before working them again. So for example, if you work your biceps today, let them

rest tomorrow. We will talk more about proper rest days later.

What weight should I lift?

You will lift a weight that you can lift about 12 times with perfect form. If you lift a

weight and sacrifice your form on rep #6, then you need to lower your weight.

However if you lift a weight 17 times with perfect form… it’s time to increase the

size of your weight. Choosing the correct weight size takes some getting used to.

But do it right and you will see rewards faster than usual.

Also, do not fear lifting heavier weights! Women will not bulk up because they lift a

20 pound dumbbell. Women simply do not have enough testosterone to

dramatically increase the size of their muscles. Can it be done? Sure. But if you

are an average woman looking to lose body fat, you will not be partaking in

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bodybuilding techniques. That goal is great for some people, but that is outside the

scope of this program.

So lift a weight that fits you best. Don’t worry about bulking up if you are a

woman. The worst thing you could do is lift a weight that is too light. You really

won’t get the most benefit from your strength training program.

I think I’ve made my point. Lift the proper weight! ☺☺☺☺

Moving on, a good health and fitness program will include several days of cardio,

several days of strength training, several days of rest and a superb nutrition

program. We are in the process of learning about each one of those segments. And

soon we will be tying it all together to create your very own personalized program.

Keep going!

Here is a strength training log that you may use. You will see that I have included

an area for your cardio workouts as well. You may use this form, your own form,

or one of the many forms you get as freebies at the end of this program. I figured

the more options you have, the more likely you will find one that works best for you.

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Today’s Date- _________

Muscle Group Biceps Triceps Quads Hams and Glutes

Exercise

Set # / / / / / / / / / / / / / / / /

Pounds Lifted / / / / / / / / / / / / / / / /

# of Reps / / / / / / / / / / / / / / / /

Muscle Group Chest Back Shoulders Calves

Exercise

Set # / / / / / / / / / / / / / / / /

Pounds Lifted / / / / / / / / / / / / / / / /

# of Reps / / / / / / / / / / / / / / / /

Abs # of Reps or Seconds

Exercise

Exercise

Exercise

Exercise

Exercise

Cardio Activity

HOW I FEEL AFTER

TODAY'S WORKOUT:

Length of Time

Intensity Level

Other Notes

* Learn how to use this form by visiting:

http://www.strength-training-woman.com/strength-training-logs.html

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Here is an idea of what your strength training routine will look like:

- It will consist of working all the major muscles groups in your body 2-3 times

per week.

- Each strength training session will be approximately 45 minutes long.

- Each muscle will receive 4 sets per session (1 warm up and 3 regular sets)

- Each and every set you do will consist of about 12 reps. I wouldn’t go higher

than 12 reps. I also wouldn’t go lower than 8 reps.

- You will not strength train every day.

- You will not strength train the same muscle two days in a row.

- You will lift a weight that you can comfortably lift with perfect form at least

8 times and no more than 12 times. If you cannot lift with perfect form 8

times, then drop down a weight. If you can hit 12 or more reps with great

form, then increase the size of your weight.

NOTE- The above tips are meant to help you start a Basic Strength Training

routine. As I mentioned before, there are many different methods to this, but 3 sets

of 12 reps is more than enough for right now. KISS- Keep It Simple Silly.

There are many exercises for you to build your fitness program around. I have

included quite a few photos, descriptions and tips at the end of this program. Read

through the bicep exercises. Then pick your favorite one. That is now your bicep

exercise. Fill it in on your strength training log. Continue on until you have selected

an exercise for each muscle group.

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Part C: Stretching and Cooling Down

Cooling down is a must do. I always recommend my personal training clients to end

their workout session with a series of stretches. This serves as their cool down

period.

Stretching muscles after they have been worked is optimal for several reasons.

- Stretching warm muscles allows us to stretch deeper

- Stretching muscles after a workout will help drain lactic acid from the

muscles. This means that you won’t be so achy the next day.

- Stretching warm muscles is safer and leads to less injuries, strains, pulls, and

tears.

Use the following stretch chart to aid in a proper cool down.

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Part D: Rest

Rest is broken down into 3 different categories: rest days between strength training,

rest days from working out and proper sleep.

Rest Days Between Strength Training Sessions

- We already discussed this a bit above. If you work your bicep muscles today,

allow them to relax tomorrow.

- If you work your muscles two days in a row, the possibility of overtraining

and injuries becomes more prevalent.

- Believe it or not, the rest time between strength training sessions is when the

muscle repairs itself and grows stronger!

- If you never allow your muscles to rebuild and repair, you are always

working with sub-par muscles.

Rest Days From Working Out

Just as our muscle needs a day off from strength training, our body needs a day off

from working out. This means strength training and cardio. Let your body and

your mind rejuvenate itself with a day of relaxation. This does not mean sitting on

the couch all day! It simply means that your daily activities are enough for today.

Proper Sleep

I know you have heard this one before. We all need 7-8 hours of rest every single

night. Some of us need more. I am one of those people that function better with 9

hours of sleep. You may be the same.

To determine how much sleep your body needs, go to bed a decent time. Do not set

your alarm clock for the next morning. Wake up naturally. Calculate the amount

of time you slept. This is how much sleep your body needs each night for maximum

results.

Proper sleep also means quality sleep. Do you wake up several times a night

because you are uncomfortable? Do you wake up freezing or sweating? Do you

wake up to go to the bathroom often? Figure out a way to make your sleep more

sound and more relaxing to the body. For example drink less before bed, sleep in

comfortable clothes that will keep your body temperature just right, invest in a new

mattress or pillow, etc.

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Proper rest is often the most over looked part of a fitness program. We all get so

anxious to drop fat that we think- the more I workout, the faster I will drop my 10

pounds.

WRONG!

It’s a myth. The only way to see a positive, safe and healthy reduction in body fat is

to participate in a proper cardio, strength training, rest and nutrition program.

Rest is NOT a luxury. It is a NECESSITY.

Part E: Tying It All Together

Now that we have taken a serious look at each of the fitness sub-topics, we can begin

to tie everything together.

For Cardio, we learned…

1) You must participate in cardio activities that you enjoy.

2) You must have varying intensity sessions.

3) You must have varying session lengths.

For strength training, we learned…

1) It will consist of working all the major muscles groups in your body 2-3 per

week.

2) Each strength training session will be approximately 45 minutes long.

3) Each muscle will receive 4 sets per session (1 warm up and 3 regular sets).

4) Each and every set you do will consist of 12 reps.

5) You will not strength train every day.

6) You will not strength train the same muscle two days in a row.

7) You will lift a weight that you can comfortably lift with perfect form at least

8 times and no more than 12 times. If you cannot lift with perfect form 8

times, then drop down a weight. If you can hit 12 reps with great form, then

increase the size of your weight.

For stretching and cooling down, we learned…

1) Stretching warm muscles allows us to stretch deeper.

2) Stretching muscles after a workout will help drain lactic acid from the

muscles. This means that you won’t be so achy the next day.

3) Stretching warm muscles is safer and leads to less injuries, strains, pulls, and

tears.

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And for rest, we learned…

1) That we needed rest days between strength training sessions.

2) That we needed rest days from working out.

3) That we needed proper sleep.

Below are several daily and weekly routines that you can consider. Try one or try

them all. Here is a MAJOR benefit of this program. Since you should change your

fitness program every 4-6 weeks, you now have many routines to move on to. Check

out each routine, use it, keep it the same, or modify it. It’s your call. Just

remember to keep the above basic fundamentals of a fitness program in your weekly

routine.

SAMPLE WEEKLY ROUTINES

LI= Low Intensity MI= Medium Intensity HI= High Intensity

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Basic Routine

Full Body

Weights

45 Min. MI

Cardio

Full Body

Weights

REST

15 Min HI

Cardio

Full Body

Weights

REST

15 Min. LI

Cardio

15 Min. LI

Cardio

15 Min. LI

Cardio

Lower Body Heavy Split Routine

Lower Body/Abs

Upper Body

45 Minutes

LI Cardio

Lower

Body/Abs

Upper Body

REST

Lower

Body/Abs

20 Min. MI

Cardio

20 Min. MI

Cardio

20 Min. MI

Cardio

20 Min. MI

Cardio

20 Min. MI

Cardio

Upper Body Heavy Split Routine

Upper Body

Lower Body/

Abs

45 Minutes

LI Cardio

Upper Body

Lower Body/

Abs

REST

Upper Body

20 Min. MI

Cardio

20 Min. MI

Cardio

20 Min. MI

Cardio

20 Min. MI

Cardio

20 Min. MI

Cardio

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Cardio Heavy With Weight

Routine

45 Min. MI

Cardio

Full Body

Weights

10 Min. MI

Cardio

60 Min. LI

Cardio

Full Body

Weights

10 Min. MI

Cardio

45 Min. LI

Cardio

15 Min. HI

Cardio REST

Yoga/Cardio/Weights Routine

60 Min. Yoga

45 Min. MI

Cardio

Full Body

Weights

45 Min. LI

Cardio

60 Min.

Yoga

20 Min. HI

Cardio REST

True Split

Routine

Biceps/Shoulders

Triceps/Chest

Quads/Calves

REST

Hams &

Glutes

Abs/Back

REST

35 Min. MI

Cardio

35 Min. MI

Cardio

20 Min. LI

Cardio

20 Min. LI

Cardio

10 Min. HI

Cardio

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DAILY EXAMPLES

Today’s Date- Thursday 7-28-05 {10am} Basic 3 Sets of 12 Example


Exercise Hammer

Overhead

Extension Goddess Pose Lunges

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /

Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x /

# of Reps 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12/ 12 / 12 /


Exercise Fly

Bent Over

Row Front Raise Calf Raise

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /


# of Reps 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 /


Exercise Bicycle 24/Side X

Exercise

Oblique

Crunch 12/Side X

Exercise Plank X 21

Exercise

Exercise

Cardio Activity StairClimber

HOW I FEEL AFTER

TODAY'S WORKOUT:

Length of Time 20 Minutes I’m in a much

Intensity Level

Level 1 on

Machine

better mood

now ☺☺☺☺

Other Notes

Too Easy,

Try Level 2

Next Time

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Today’s Date- Thursday 7-28-05 {10am} Pyramid Example


Exercise Curl Skull Crusher Squat Bridge on Ball

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /


# of Reps 12 / 8 / 12 / 12 / 8 / 12 / 12/ 12 / 12 / 12/ 12 / 12 /


Exercise Press Reverse Fly Press Calf Raise

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /


# of Reps 12 / 8 / 12 / 12 / 8 / 12 / 12 / 8 / 12 / 24 / 24 / 24 /


Exercise Plank Pose X 37

Exercise

Reverse

Crunch 24 X

Exercise Ball Crunch 2 (12) X

Exercise

Exercise

Cardio Activity Elliptical

HOW I FEEL AFTER

TODAY'S WORKOUT:

Didn’t want to

Length of Time 15 Minutes workout today,

Intensity Level

Level 4 on

Machine but glad I did ☺☺☺☺

Other Notes Whew!

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Today’s Date- Thursday 7-28-05 {10am} 5 Set Pyramid Example


Exercise Curl

Elbows In

Pushup

One-Legged

Squat Ball Rollout

Set # 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 /

Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x /

# of Reps 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12


Exercise Pushups Extensions Lateral Raise Calf Raise

Set # 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 /

Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x /

# of Reps 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12


Exercise Ball Rock 15 X

Exercise 180 Ball Crunch 12 X

Exercise Leg Lowering 5 X

Exercise Ball Crunch 12 X

Exercise Plank Pose X 12

Cardio Activity Jogging

HOW I FEEL AFTER

TODAY'S WORKOUT:

Length of Time 22 Minutes

Wow, what a

workout!

Intensity Level

Medium

Intensity

Hilly Area

Other Notes Sweatin’ ☺☺☺☺

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Note: I have put an “X” where you would enter in the amount of weight you lifted.

Notice how each block provides all the information for that particular exercise.

Keep these logs in a binder. It’s great to go back and look at how far you have come

and also to read all your notes and comments. These daily fitness programs are on

the fitness log I provided a few pages back. Use the tools ☺☺☺☺

To learn more about the pyramid or other strength training methods visit:

http://www.strength-training-woman.com/strength-training-methodologies.html

You can grab more fitness logs and exercise information at the end of this program.

You have access to my complete fitness library as well as other resources.

SEGMENT 3-

Your Nutrition Program

We’ve reached the next segment. Exercising works hand in hand with a proper

nutrition program.

Just as we have talked about before, nutrition is as simple or as difficult as you

make it. I prefer things to be simple. I don’t like to drink nasty shakes or take 15

different supplements each morning. I like to keep my nutrition simple.

Nutrition holds so many false assumptions. Each month there is a new diet that

claims it is the ONE. It’s the end-all, be-all of diets. It melts fat while you sleep. It

is magic in a pill.

Let me say this in the nicest way possible. It is all a marketing hype and you have

probably been had before- more than once. I know I have been lied to before.

I’m going to turn the next few pages over to my friend, Tom Venuto because he tells

it like it is. He breaks down the biggest diet and supplement lies and mis-

understandings into plain English. He makes it easy to understand the basics of

nutrition and health.

Tom is a lifetime natural bodybuilder, trainer, nutrition consultant, freelance

writer, gym owner and success coach based in Hoboken, New Jersey. Now I realize

that you may not want to become a bodybuilder, and that is fine. But read his

words and really let them sink in. I think you’ll find what he has to say is very

powerful, very empowering, very focused, and very in line with what your

fitness/nutrition program is going to be based on.

35


After Tom finishes filling you in on the ‘12 Fat Loss Lies’, we will begin to work

towards your specific meal plan. Remember to really get involved in his words.

There is a lot of information and priceless health, fitness, nutrition and lifestyle

gems within. I’ll meet up with you again a few. ☺☺☺☺

========== START TOM VENUTO’S 12 FAT LOSS LIES ==========

Introduction and Hello!

If you've ever walked into a health food store and asked for information about

supplements...If you’ve ever read any one of the many popular bodybuilding or

fitness magazines...If you've ever bought the latest best-selling diet book...If you’ve

ever watched late night TV and listened to a diet or fitness guru preach about an

amazing new diet, exercise machine or supplement...If you’ve ever surfed the web

for information about diet, nutrition or training...

If you’ve ever done ANY of these things, then chances are...

YOU'VE BEEN LIED TO, MY FRIEND!

Are you shocked? Surprised? Outraged? If so, then join the club - you're not alone.

Honest information about nutrition and fat loss is harder to come by than ever

before, and nearly everyone has been misled at one time or another. I know I have.

I wasted literally thousands of dollars on workout programs that didn’t “work out”

and supplements that didn’t do anything except give me “expensive urine.”

To successfully navigate through today’s jungle of misleading and conflicting

information, you're going to have to become a very shrewd and discriminating

consumer. I’d like to help you do that, and that’s why I wrote this short e-book.

There are three reasons why it's so hard to find truthful information today:

1) Money (Greed). Weight loss is a 30 billion-dollar a year industry. With this kind

of money at stake, unscrupulous marketers will tell you anything - even outright lies

- to get you to buy their products and to further their financial interests.

2) Information overload. Now that we're in the information age, lack of information

is not a problem anymore. The problem these days is too much information. Fitness

and diet "gurus" preach about their "latest breakthroughs" on TV infomercials 24

hours a day, seven days a week. Hundreds, even thousands of diet and exercise

books fill bookstore shelves. Dozens of magazines clutter the newsstands every

month. And to top it all off, the explosion of the Internet is adding to this "info

36


quagmire" at an exponential rate. There are 16,400,000 web sites listed on Google

under “fitness” and 3,400,000 under “weight loss.”

3) Conflicting advice. Even industry professionals such as registered dietitians,

research scientists, MD's, PhD’s, and certified trainers, give a tremendous amount

of contradictory advice. There are a lot of opinions out there and everyone seems to

tell us something different. This has left a lot of people frustrated, disillusioned, and

thoroughly confused. It's hard to know whom or what to believe anymore. I want to

do something about that. I want to do something that almost no one else has the guts

to do: That is, to tell the truth, the whole truth, and nothing but the truth. And

you’ll find it right here in this e-book.

So, without further ado, here they are: The 12 biggest fat loss lies - exposed!

Fat Loss Lie #1:

You need supplements to lose fat.

Exercise, nutrition and the proper mental attitude (positive self-image) are the only

things you need to lose fat permanently. Supplements are not a requirement. Some

basic supplements are helpful for “nutritional insurance,” and some supplements

can help speed up the fat loss process a little, but not nearly as much as the

advertising leads you to believe.

Even supplements that have been proven effective are only responsible for a small

fraction of the results you achieve. Based on 20 years of experience in bodybuilding

and fitness, I believe that at least 97% of your results will come from good training

and good nutrition.

If most of your results come from nutrition and training, then why would you chase

after that last 3% “edge” if you haven’t even maximized the first 97%? Isn’t that

approach completely backwards?

FOCUS ON YOUR DIET AND TRAINING PROGRAMS FIRST!

Believe it or not, advanced trainees, competitive bodybuilders or athletes will

probably benefit more from using supplements than beginners. High-level athletes

are more likely to have "maxed-out” their training and nutrition programs. Their

diets are impeccable. Their training is intense. Their discipline is unwavering.

Once you've reached a high level of development from intelligent, intense,

methodical training and quality nutrition, and the closer you get to your ultimate

genetic potential, the slower your progress will become. Progress can and will

continue indefinitely, but as you reach higher levels of achievement, this is when

supplements and other “minor” details make the most difference.

37


In world-class athletics, competitions can be won or lost by hundredths of a second,

a tenth of a point, a fraction of a pound, or a single judge’s opinion. The extra 3%

that supplements might provide could be the difference between winning and losing.

Now look at the average beginner or intermediate: They're still eating junk foods

and skipping meals. They're not even working out consistently. And what do they do

FIRST? You guessed it; they immediately run out searching for a "shortcut" in the

form of a pill or powder. It's a shame that so many people look for easy ways

instead of making the

effort to learn how to eat and train better.

“Superior people never wish it were easier, they wish they were better!”

Brian Tracy, Author of “Maximum Achievement”

It makes no sense to dive into heavy supplementation first in hopes of finding an

easier way. Get your nutrition and training in order and maximize the first 97%.

Once your training and nutrition is on point, THEN, by all means, start nit-picking

and sweating the small stuff: Take advantage of every legal, natural and ethical edge

possible to help you fulfill 100% of your potential and gain a competitive advantage.

Respected exercise physiologist Dr. Tim Ziegenfuss of Kent State said,

“Supplements should be the icing on the cake.” That’s a good way of looking at it. If

anyone tries to convince you that supplements are essential and that you can’t reach

your goals without them, beware; they are probably just trying to sell you

something.

Fat Loss Lie #2:

The only way to get really lean is to "starve" your self.

Most commercial diet programs are very low in calories. Many border on

starvation: 1200 calories, 1000 calories, even 800 calories or less!

Ironically, the more you slash your calories, the more your metabolism slows down.

In fact, very low calorie diets can actually make you fatter! It’s physiologically

impossible to achieve permanent fat loss by starving your self.

When you eat less, your body burns less. When you eat more, your body burns

more. It’s the ultimate paradox. Very low calorie diets not only slow your

metabolism so you burn fewer calories, they can also cause muscle loss. Eventually,

they shut down your metabolism completely. When this happens, the weight loss

stops and any increase in calories that follows will cause immediate fat gain. This

“rebound effect” is inevitable, because no one can stay on low calories forever.

38


“Dieting is not effective in controlling weight. You can get a temporary weight loss

with a diet, but each scheme ultimately gives way to weight gain, and subsequent losses

become increasingly difficult. Worst of all, you get progressively fatter on less food.

Dieting actually makes you fatter!”

Dr. Lawrence Lamb, Author of The Weighting Game

Carefully scrutinize the calorie recommendations of any diet program before you

start it. You'll probably discover that 95% of them have you slash your calories to

“starvation” levels.

Any diet program that’s extremely low in calories will cause weight loss in the

beginning – but it will never work for long. You see, the human body is very

“smart” - it always strives to maintain a magnificent state of equilibrium:

Metabolism, body temperature, blood sugar, hormone levels, acid-alkaline balance

and every other system in the body, are all regulated within a narrow range that

your body finds safe and comfortable.

When you subject yourself to drastic measures in an attempt to create sudden

changes such as rapid weight loss, your metabolism cybernetically adjusts itself to

maintain equilibrium in energy balance, much the same way as a thermostat

maintains the temperature of your home within a desirable range. As soon as you’re

in danger of starving, your body will quickly adjust your metabolic rate downward

like a thermostat, so you burn fewer calories. This is often referred to as “the

starvation response.”

The only way to lose fat and keep it off permanently is to reduce your calories

slightly and increase your activity greatly. It’s always better to burn the fat than try

to starve the fat.

Fat Loss Lie #3:

You can believe everything you read in the magazines.

Most magazine publishers own supplement companies and use their magazines as

the primary means for promoting their products. Certain well known magazines

have been doing this for decades. One day, it dawned on the rest of them that more

money could be made selling supplements than selling advertising or subscriptions.

Before long, every publisher jumped on the bandwagon and started supplement

companies.

You see, magazines have mega-credibility. After all, they can’t print a lie right there

on paper, can they? If it’s in print, it must be true, right? They’d get in some kind of

trouble with an “alphabet agency” otherwise, wouldn’t they? Maybe. Maybe not.

Editorials are more believable than advertising (that’s why they try to make ads

look so much like articles these days). Most people will believe almost anything if it’s

39


printed in a "reputable" medium such as a nationally circulated magazine. That's

why magazines are the perfect vehicles for promoting supplements.

Did you ever notice how many magazine articles are about the latest, greatest

"breakthroughs" in supplements? These "articles" aren't really articles at all;

they’re nothing more than advertisements in disguise! (with an 800 number for easy

ordering at the end… how convenient!)

Even if a magazine doesn't have a vested interest in a supplement line, you still can't

count on them to reveal the whole truth to you because they don't want to offend the

deep-pocketed companies that are spending big money to advertise.

A full-page ad in a high circulation national magazine can cost tens of thousands of

dollars. With this kind of money at stake, do you think any magazine will print an

article saying “supplements don't work” and on the next page, run an ad for the

same supplements they are criticizing? Not likely is it?

It’s in the magazine’s best interest to promote supplements like crazy, regardless of

whether they work or not, because the more supplements that are sold, the more the

supplement companies will advertise. The more they advertise, the more

supplements they sell, and on and on the cycle goes.

This is the same reason you often get better investing advice from the smaller,

lesser-known financial newsletters than you do from the major financial magazines

and newspapers; because the major publishers don't want to write editorials that

will upset the advertisers.

Don't believe everything you read. Question everything. Use your head. Use

common sense and your own good judgment. Beware of hidden motives. Just

because it's right there in black and white doesn't mean it's the truth. If it sounds

too good to be true…it probably is.

Fat Loss Lie #4:

Meal replacement products, powders and diet shakes help you "burn" fat.

Supplement companies would like you to believe that meal replacement products

(MRP's), powdered mixes and shakes have some sort of "magical" fat-reducing or

muscle-building properties. The truth is that they’re nothing more than "powdered

food" (or “liquid food”).

The primary benefit of these products is convenience. It's a challenge to eat

frequently and to get enough high quality protein from whole foods, so quality

MRP's are great when you're in a hurry and you don't have time to eat food, but

they’re not better than food, no matter what any supplement "guru" says.

40


Owners of supplement companies will say that MRP's are the greatest thing since

electricity. That shouldn't come as any surprise; sales of these products run in the

tens of millions of dollars each year.

With the one possible exception of post-workout nutrition during mass building

programs, eating real food is better than drinking shakes. The human

gastrointestinal system has evolved to efficiently digest whole food, not powders or

pills. The process of digesting solid food every three hours actually increases your

metabolic rate. This is known as the "thermic effect of food." Powders fail to take

advantage of this metabolic boost.

“Food is the cornerstone of nutrition. If you don’t eat the proper foods - lean proteins,

starchy carbs, and fibrous carbs – nothing else matters. No supplement can ever

provide you with all the benefits that food supplies. We were built to process foods -

proteins, carbohydrates and fats - not powdered or liquid supplements alone. If you

want to make the best possible progress with your physique, I suggest that you forget

the hype surrounding all supplement diets or meal replacement programs and get back

to basics. And that means food."

- John Parillo, Author of High Performance Bodybuilding

I suggest you follow Mr. Parillo's advice: Whenever you have a choice, and

whenever time permits, you should always choose whole foods over powders and

drinks.

Fat Loss Lie #5:

Thermogenic "fat burners" that contain ephedrine and caffeine are highly effective

for permanent fat loss

Xenadrine, Hydroxycut, Metabolife, Thermadrol, Diet Fuel, Stacker and Ripped

Fuel. Ever heard of any of these? If not, you must have been living in a cave

somewhere for the past ten years because "thermogenic" fat burning pills made

with the herbal stimulant ephedra have become the hottest weight loss craze in the

history of the industry.

Hundreds of millions of dollars are spent on these products every year and there's

no end in sight to this fat burning pill feeding-frenzy. Even if Ephedra is banned for

over the counter sale because of FDA pressure, it’s likely that ephedra-free

stimulant products will take their place in short order, even if they’re weaker

versions of the original products.

The strength of the brand names seems to be carrying them forward. But are these

thermogenic products all they're made out to be? Let me set the record straight

once and for all.

41


Open up any bodybuilding or fitness magazine these days and you'll see multi-page

advertisements boasting of “amazing”, “clinically proven,” “university-tested”

results, with dramatic photos of physiques allegedly transformed overnight by using

these products.

One headline says "Proven to increase fat loss 1700%." Another says "Burn up to

613% more fat!" Still another says, "34 times more fat lost than control group."

Frankly, the hype surrounding these products borders on being ridiculous. Where

did these numbers come from? 1700% or 613% or 34 times greater THAN WHAT?

Obviously, some “apples” are being compared to “oranges.”

It's easy for supplement companies to cleverly take statistics out of context - just one

of many sneaky tricks they have up their advertising sleeves. (Did you know there’s

an infamous book called “How to Lie With Statistics,” written on this very topic? If

you don’t believe me, go to Amazon.com and see for yourself.)

If any supplement really did burn 1700% more body fat, there wouldn't be any

overweight people left! But there are: There are more overweight people today than

ever before in history!

Don't believe the hype! It’s not that these products don’t work at all – the problem

is more in the deceptive marketing and advertising than the products themselves.

The claims are simply outrageous. Thermogenic fat burners do work, but they

don't work miracles and they’re not a substitute for proper nutrition and training.

Because the primary ingredients ephedrine and caffeine are strong central nervous

system stimulants, they also have many potential side effects and contraindications.

Use caution if you use thermogenic products at all and never use them if you are

sensitive to stimulants and/or have a history of heart disease, high blood pressure,

thyroid disorders or any other medical problems. If you’re not sure if ephedra

products are safe for you, check with your doctor first.

Most of your results will come from hard training and a good diet. There are no

magic pills. Why is it that people just don't seem to get this? It's human nature, I

suppose. We all want instant gratification, so it's awfully easy to be swayed by the

glossy four-page magazine spreads with those mind blowing (doctored?) before and

after photos.

Certain supplement companies are partly to blame for our obsession with fast

results. Instead of teaching and educating the public about healthy, sensible, slow

and steady permanent fat loss, they tease and tempt with very shrewd marketing

campaigns. Testimonials, endorsements, scientific studies and before/after photos

are incredibly persuasive because they appeal to your emotions. “Take this pill… go

to bed…wake up skinny – it’s magic!”

42


Even the names of the products were carefully chosen: Do you think it's a

coincidence that the #1 selling herbal weight loss supplement Xenadrine sounds a lot

like the prescription drug Xenical? Not a week goes by that someone doesn’t ask me

about the "drug" Xenadrine (Xenadrine is a brand name for an over-the-counter,

ephedra product; Xenical is a prescription drug).

If you want to lose body fat, get your diet and training program in order FIRST.

Once you're eating nutritiously, moderately restricting your calories, doing cardio

and working out with weights, then and only then - and only if you have a clean bill

of health - should you even consider a thermogenic herbal product if you need an

“extra boost.”

Note: Personally, I (Tom Venuto) have used ephedrine and ephedra products in the

past and noticed a very strong stimulant effect which “boosted” my workouts, but I

gave them up (for many reasons), and have not used them for years. I still reach 3-

4% body fat every time I compete - with no thermogenic or “fat burning”

supplements whatsoever.

For more information on this subject, subscribe to my FREE Bodybuilding

& Fitness Secrets (BFS) newsletter at www.fitren.com and check out

issue # 16 in the Newsletter Archives, called “Why a long time ephedrine

junkie gave up stimulant-based fat burners forever.”)

Fat Loss Lie #6:

Losing fat can be accomplished without hard work.

If someone is eating poorly and not exercising, then they can often begin losing fat

very quickly and easily, relative to their previous disappointing results. All they

have to do is improve their nutrition and exercise habits and a quantum leap can

often be made.

With that distinction made, let me state unequivocally that permanent fat loss is

never really “easy.” There is always effort and discipline involved, as there is with

any worthwhile achievement. Endlessly searching for an easier way, a magic bullet,

miracle cure, a holy grail, is a misguided quest.

Losing fat is very simple, but for most people it is not easy. There's a big difference

between simple and easy:

"Simple" means there is nothing complicated about the process - it's like

algebra; just plug in the numbers where the X's and Y's are, and the formula always

produces the correct result.

"Easy" implies that something can be done with little or no effort. Anyone who tells

you they've discovered an “easy” way to lose fat is lying.

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Getting a lean and muscular body requires two things:

1) You must be willing to work hard

2) You must be patient

The problem with many people is that they shy away from anything that appears to

be hard work. They’re always looking for short cuts. As soon as they see something

that promises results "quickly," "easily," "effortlessly," "while they sleep,"

"without exercise," and so on, they whip out their wallets and take the bait, hook,

line and sinker.

Shortcuts always fail! Take a shortcut and you're going to get lost, fall into a

deep hole, or smack into a brick wall! Everything worth having in life has a price

attached to it - EVERYTHING! (Study Emerson’s essay on Compensation) If you

want a lean and muscular body, you must be willing to pay the price for a lean and

muscular body. STOP looking for easy ways. Just pay the price and it’s yours – and

it’s yours for life, because you didn’t depend on the crutch of a short-term gimmick.

Make no mistake; people with great bodies, especially bodybuilders and fitness

models, have worked very hard for a very long time to get where they are. Many of

the best natural bodybuilders in the world are in their late 30's or early 40’s and

have been training for 10, 15, even 20 years.

It's an absolutely unbreakable law of the universe that you can't get something for

nothing. Your results will come in direct proportion to the amount of effort you put

in. You can only reap what you sow.

Fat Loss Lie #7:

Some people will never be able to lose weight and they should just give up and

accept their genetics for what they are.

It's true; your heredity will, to a certain degree, dictate your athletic ability and the

ease and speed with which you can lose fat. However, it's a lie to say that some

people can't lose weight because they've inherited a "slow metabolism."

Let's be honest; not everyone is going to become an Olympic Gold medalist, a Mr.

Universe or a Miss Fitness America. However, you should never just "accept your

genetics" and give up. Everybody can lose fat. It just takes a little longer for some

than for others.

Some people have inherited a metabolism and body type that tends to favor fat

storage. This body type is called an "endomorph." Endomorphs may have a slower

metabolism, they’re often carbohydrate sensitive, they gain fat quickly when they

eat poorly, they gain fat quickly if they don't exercise, and they may hold onto

stored fat, even on a clean, low fat diet.

44


Weight loss is easier for some than for others and that doesn't seem fair. But that's

the way life is. This simply means you're going to have to adjust your diet and

training to fit your body type and metabolism. You may have to work harder than

other people. You may have to be more persistent than other people. You might

need a stricter diet than other people. You might need to train more intensely than

other people. You might have less margin for error (fewer cheat days).

The question is: Are you willing to do what it takes for you?

I write and speak about the role of genetics in fitness a lot and the reason is because

I'm sick and tired of hearing people using their "bad genetics" as an excuse for why

they can't get in shape.

“Argue for your limitations and sure enough, they’re yours.”

Richard Bach, Author of “Illusions”

It's amazing what a human being can achieve when they have a crystal clear goal

and they’re willing to do whatever it takes to achieve that goal.

Need proof?

Marla Runyan is a world champion middle distance runner. At the 2000 Olympic

trials in Sacramento, Runyan captured third in the 1500 meters, finishing in

4:06.44; a time good enough to gain her a berth on the 2000 US Olympic team. At

the 2000 Olympics in Sydney, Runyan was eighth crossing the finish line in 4:08.30.

Is this disappointing? Not when you consider that Runyan has been legally blind

since her 9th birthday. Marla suffers from a genetically inherited disease of the

retina, called Stargardt's. She is considered legally blind because her condition

cannot be corrected. Her vision is limited to the peripheral - she can only see shapes

in front of her, and can't even make out the face of her coach ten feet away. Despite

this so-called handicap,

Marla Runyan is the eighth best runner in the world in the 1500 meters.

The first U.S. paralympian to reach the Olympics, Runyan says she doesn't even

look at her lack of sight as an obstacle; "I think my vision is just a circumstance that

happened and I don't look at it as a barrier. I never said I want to be the first legally

blind runner to make the Olympics. I just wanted to be an Olympian."

"I have been legally blind for 20 years. I am very used to my eyes and how the world

appears to me. In fact, I am so used to it that I often forget I see things differently

from everyone else. The track looks the same to me as it did 15 years ago. Therefore,

I do not consider my vision impairment a "handicap" when it comes to running. It

is not a factor or an excuse for a bad race."

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And then there's Carl Joseph. Carl Joseph was captain of his football team. He

could dunk a basketball. He high jumped 5 feet 10 inches. He threw shot and discus.

He was also born with only one leg.

Like Runyan, the difference between Carl and others with genetically inherited

disabilities is nothing more than his attitude. Carl Joseph didn't make excuses:

"A lot of people go through life wishing they could change this or

that. God gave me one leg, and I'm just as happy and thankful to

be healthy and to have done as much as I have. Ever since I was

a kid I could do anything I wanted to. One leg or two, it didn't

make any difference to me. It's all in the mind. My mind always

told me I could do things, so I just went out and did them."

Carl Joseph

When I first wrote about these two athletes as examples of what genetically

disadvantaged people can achieve, I received an e-mail from an angry reader (who

was very overweight and convinced that his genetics were to blame and there was

nothing he could do about it). He wrote; “Tom, those are terrible examples. – Will a

positive attitude restore Marla’s sight? Will positive thinking re-grow Carl’s leg?”

I felt sorry for this poor fellow because he entirely missed the point, and because of

his own “vision problem” he has limited his own development.

The answer to his questions of course, are no; the chances of positive mental attitude

growing back a leg or restoring one’s sight are mighty slim. But that doesn’t

matter; the difference between people like Marla and Carl and the man who wrote

to me is that Marla and Carl didn’t use their genetic disabilities as justification for

their own failure and mediocrity or as an excuse for not even trying.

Marla and Carl did the best they could with what they had. It was much harder for

them; and even with all the effort, they still couldn’t reach the level of those without

such disabilities. But being better than others was not the goal. What they did was to

become the best they could be. They became champions in their own right. They got

out there and played the game.

Fat loss lie #8:

Zero carbohydrate or very low carbohydrate diets are the best way to lose body fat

permanently.

No diet issue has created more confusion and controversy than the low

carbohydrate vs. high carbohydrate debate. Contrary to what certain diet "guru's"

tell you, carbohydrates are not fattening. It’s a flat out LIE to say, "carbohydrates

are fattening." What's fattening is eating more calories than your body can use at

one time. However, it's true that some people lose weight more quickly on a low

46


carbohydrate diet (that's not the same thing as saying carbohydrates are fattening.)

It's also true that almost every bodybuilder or fitness competitor uses some

variation of the low carb diet to prepare for competitions.

Despite these facts, very low carb diets are not the ultimate answer to permanent

weight loss. At worst they are unhealthy. At best they’re a temporary tool that

should be used only for short periods to achieve specific fat loss goals (preparing for

bodybuilding competition, for example).

Even for carb-sensitive, insulin-resistant, hypoglycemic people who respond well to

less carbs and more protein/fat, there are still many drawbacks:

1) Very low carb diets are difficult to stick to. If you remove most of your

carbohydrates from your diet for a long period of time, you’re setting yourself up

for a relapse. The more you cut back the carbs, the bigger the rebound will be when

you put carbs back in. That's why 95% of people gain back all the weight they lose

on a very low carb diet.

2) Very low carb diets are often unbalanced and missing many nutrients. It’s still up

for debate whether low carb programs like the Atkins diet are unhealthy, but few

people would debate the fact that the optimal diet for long term maintenance is one

that has balance between protein, carbs and fats and includes a wide variety of

foods, not an overemphasis on one food or food group.

3) Very low carb diets may be unhealthy. Many low carb diets allow large amounts

of saturated and processed fats. (No toast or pancakes are allowed, but bacon,

sausage, butter and whole eggs for breakfast are just fine). In the absence of

carbohydrates, you can eat fat with protein and you’ll still lose weight (fat doesn’t

necessarily make you fat).

But it's probably not wise to eat large amounts of saturated fat and it’s never wise to

eat processed fats or trans fats. Although the effects of low carb, high fat/protein

diets on various health markers is still up for debate, most people would be best to

opt for a diet that is low in fat (below 30% of total calories) and moderate in carbs

and protein.

4) Very low carb diets cause your energy levels to plummet. Not only will you feel

tired and irritable without carbs, but your training will also suffer: Low carbs = low

energy. Low energy = poor workouts. Poor workouts = poor results.

5) The weight loss on a very low carb diet can be deceiving. You will definitely lose

weight if you don't eat carbs, but much of the initial weight loss will be muscle and

water. Suppose you lose 5 lbs in one week on a low carb diet: That sounds

impressive, but if one pound is fat, two pounds are water and two pounds are

muscle, what did you accomplish? Your goal should never be weight loss. Your goal

should be fat loss.

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Most people will lose fat simply by adding a regular exercise routine to their

schedule and by "cleaning up" their diets. By "cleaning up" your diet, I mean that

you’ve mastered all the nutritional basics like eating small frequent meals,

controlling portion sizes, cutting down on unhealthy fats, avoiding sugar and refined

foods, etc.

Low carb diets can accelerate fat loss. But if you choose the low carb approach to

dieting, the best method for most people is to decrease your carbohydrates

moderately and add in some of the “good fats.”

Cutting out carbs completely is not necessary, it's probably not healthy, it's hard to

stick to, and it's no fun! It's usually not wise to go to extremes in anything and that’s

as true for nutrition as anything else in life: moderation is the key.

Fat Loss Lie #9:

If you eat the right foods, you can lose fat permanently without exercise.

A full-page ad in a recent issue of the National Enquirer featured this headline:

"Lose Up To 2 Pounds Daily... Without Exercise."

Yeah right! And you'll make a million dollars a day too...without working! That's a

whopper of a lie if I've ever heard one. Trying to lose fat without exercise is like

trying to sit on a chair without four legs. If one leg is missing, your chair is going to

fall over.

An effective fat burning program must have four crucial components:

1. Aerobic exercise

2. Weight training

3. A nutrient dense diet of natural foods with a mild calorie deficit

4. Goal setting, motivation and a positive self image

NOTE FROM LYNN- Sounds Like Our Ebook, Right? ☺☺☺☺

Except for those genetically gifted, fast-metabolism types (that we all love

to hate), it‘s extremely difficult (if not impossible) for most people to lose fat

permanently without exercise. It’s always better to BURN THE FAT than it is to try

to starve the fat (refer back to Fat Loss Lie #2 for the reasons why).

To lose fat, there must be a calorie deficit. Such are the laws of thermodynamics and

energy balance. However, there’s more than one way to create a calorie deficit. One

way is to decrease your calorie intake (eat less). The other is to increase the amount

of calories you burn though exercise.

48


Of the two ways to create a calorie deficit, burning the calories is the superior

method. This is because large, prolonged calorie deficits cause muscle loss and

trigger the “starvation response.” Ironically, most people do the opposite: They

slash their calories to starvation levels and exercise too little or not at all.

Paradoxical as it seems, the most effective approach to fat loss is to eat more (keep

the calorie reduction small) and let the exercise burn the fat. In fact, I wrote an

entire full-length book on this subject, titled “Burn The Fat, Feed The Muscle.” You

don’t have to starve yourself – you just have to choose the right foods and make

exercise a part of your lifestyle.

Why would anyone resort to starvation diets when they can burn fat more efficiently

through exercise? Perhaps they believe that eating more food and working out at

the same time will “cancel each other out. Maybe they shy away from the hard work

involved in exercise. There’s also a trend these days towards avoiding too much

aerobic exercise because of the notion that it will make you lose muscle. Quite to the

contrary, aerobic exercise –combined with weight training - is the only method of fat

loss that allows you to create a calorie deficit and burn fat without slowing down the

metabolism.

Here are the reasons why exercise - not dieting - is the superior method of losing

body fat:

1. Exercise – aerobic and weight training - raises your metabolic rate. Dieting

decreases your metabolic rate.

2. Exercise creates a caloric deficit without triggering the starvation response.

3. Exercise is good for your health. Dieting is harmful to your health.

4. Exercise, especially weight training, signals your body to keep your muscle and

not burn it for energy. Dieting without exercise can result in up to 50% of the

weight loss to come from lean body mass.

5. Exercise increases fat-burning enzymes and hormones. Dieting decreases fat

burning hormones and increases fat storing hormones.

6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned

for energy and stored as glycogen rather then being stored as fat.

If anyone ever tries to sell you a program for losing weight and it doesn’t include

exercise (it’s just a “diet”), hold on to your wallet and run for cover. Even if you

could get lean without exercise, you should be working out for your health anyway,

not just for cosmetic reasons.

49


Fat Loss Lie #10:

You can lose 30 pounds of fat in 30 days

LOSE 30 POUNDS IN 30 DAYS... GUARANTEED!!!

LOSE 10 POUNDS THIS WEEKEND!!!

You see ads like these all the time, and they sure are enticing, aren't they? But is it

really possible? Can you really lose weight that quickly?

The answer is YES. It's quite possible to lose 30 pounds in 30 days or 10 pounds

over the weekend. But that's the wrong question; the question YOU should ask is,

“How can I lose 30 pounds of FAT healthfully and permanently?”

Don't confuse WEIGHT loss with FAT loss!

Your body is 70% water, so it's easy to lose weight quickly. Any diet that dehydrates

you will create quick, dramatic weight loss. Want to lose 10 pounds over the

weekend? That’s easy! Just stop drinking water! Of course that would be pretty

dumb and pretty dangerous too, but that's exactly what you're doing when you lose

weight that quickly (you're simply dehydrating yourself - or even worse - you're

losing lean body weight too!)

The American College of Sports Medicine (ACSM), one of the largest and most

respected health, medical and exercise organizations in the world, has established

guidelines for healthy rates of weight loss. In their position statement on "Proper

and improper weight loss programs," the ACSM recommends losing weight at a

rate of no more than two pounds per week.

This two pounds per week guideline has become recognized as the standard rate for

safe weight (fat) loss. Time after time I see people get impatient and they attempt to

violate this rule, only to lose muscle, slow their metabolisms and eventually gain all

the fat back…and then some! Weight loss is not something to be rushed.

You can lose 30 pounds of weight in 30 days, but you'll NEVER lose 30 pounds of

fat in 30 days. There are virtually no limits to what you can achieve in the long run.

You will absolutely STUN yourself at how much you can achieve in one, two, three

years if you get on a supportive, healthy, long term nutrition and training program.

You can reach virtually any fat loss or fitness goal that you’re truly committed to.

However, you must be patient; there are definite limits to how quickly you can safely

achieve fat loss.

"In the long run, you hit only what you aim at, so aim high."

- Thoreau

Fat Loss Lie #11:

“If all else fails, then steroids, growth hormone, weight loss drugs or surgery will

help me lose this stubborn fat for good and regain my youthful look”

50


To many people who are frustrated with little or no results, despite their best

intentions, physique-enhancing drugs or hormones appear to be a panacea or

“miracle cure.”

Steroids have been around for a long time. So have obesity drugs. Lately, there’s

been a huge push – especially on the Internet - for the use of Human Growth

Hormone or Testosterone under the harmless sounding auspices of “anti-aging

medicine” and “Hormone replacement therapy.” This sales pitch is being made

mostly to the baby boomers, who desperately want to regain their youthful looks

and vitality.

Dramatic short-term results in body composition can be achieved from use of weight

loss drugs, steroids, thermogenics, thyroid drugs, growth hormone and other

chemicals.

However, appearances can be deceiving. The road of drug use can be a wild ride in

the beginning, but in the long run, it doesn’t lead you anywhere – it’s a dead end

street.

Regardless of whether we’re talking about illegal steroids and performance

enhancers, prescription obesity drugs, hormone replacement therapy, or even over

the counter “fat burning” drugs like ephedrine, these are all really one in the same:

(1) Billion dollar money makers, and

(2) Feeble short-term attempts at treating effects, not causes.

Let’s take weight loss drugs, for example:

What would happen if the pharmaceutical companies finally came out with a “safe

and effective” obesity drug and brought it to the marketplace on a massive scale?

Here’s exactly what would happen:

THE OBESITY PROBLEM WOULD CONTINUE, AND THE

PHARMACEUTICAL COMPANIES WOULD GET RICHER!

Think about it: Did Xenical cure obesity? How about Phentermine? Meridia?

Adipex? Bontril? Didrex? Tenuate? What about Ephedrine? Did that solve the

obesity problem? How about gastric bypasses? 60,000 were performed last year. Did

that solve the obesity problem?

In a few extreme cases where someone’s health is at stake, and when time is of the

essence, the benefits of drugs clearly outweigh the risks. However, even in these

cases, you have to concede that it’s a short-term treatment.

Here’s the problem with thinking that any drugs will be a long-term solution:

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We live in an orderly universe where everything happens for a reason (by “law”).

For every effect, there is a cause. There are no accidents.

A lean body never happens by accident.

An overweight body never happens by accident.

A lean body and an overweight body are effects. Both of these effects have causes. If

you’re overweight, you can create lasting changes 100% of the time if you find the

cause of the overweight condition and remove it.

The cause of body fat in most cases is inactivity, poor nutrition and often a negative

self-image. Taking drugs is only treating the effect (the fat). Even if the fat (the

effect) is temporarily removed, it will always come back if the cause is still there.

You can’t merely take pills or drugs that only treat symptoms/effects and expect a

permanent change.

The idea that some people were born to be fat is ridiculous and terribly dis-

empowering. Equally disastrous is the belief that any pill will ever be a long-term

solution to the obesity epidemic.

Depending on your genetics, you may never look like Mr. or Miss Olympia, but you

always have the power to improve your body and your health above and beyond

where you are today.

How? By accepting 100% total responsibility for your situation and then taking

positive action every day for the rest of your life to improve it. You simply have to

change your lifestyle!

Try to fight the law or shirk hard work by looking for short cuts if you want, but in

the end, you’ll always lose. Try to ignore the law if you want, but ignorance of the

law does not excuse you from its operation.

"Whatever it is you seek in the form of rewards, you must first earn. All attempts to

sidestep this law will end in failure, frustration and, if maintained long enough,

ultimate demoralization. All over the world there are millions of people who are being

hurt, confused, frightened, and whose lives are turned upside down because they don’t

understand the principle law on which everything in the universe operates – the law of

cause and effect."

Earl Nightingale

Lifelong health, fitness and a perfect body weight do not come out of a bottle or

needle and NEVER will - no matter what new concoction they cook up in the lab.

Those who think otherwise may gain temporary relief from health woes or enjoy

52


some short-term benefits, but unless they change their lifestyles, they’ll have some

hard lessons to learn in the long run.

I envision a day when both the medical and fitness communities will join together to

help stop this monumental error in thinking, and begin to teach people how to

improve their lifestyles and alter their mental attitudes instead of writing

prescriptions and selling “magic” pills.

Dr. Joseph Mercola said it well:

"It is my vision to transform the existing medical paradigm from one addicted to

pharmaceuticals, surgeries and other methods that only conceal or remove specific

symptoms - with morbid results to our health and economy -- to one focused on

treating and preventing the underlying causes."

Taking ANY kind of drugs to lose weight is never more than a desperate, fear-

driven, short-term solution to a problem with deeply rooted and often unseen

causes.

To permanently become lean, you must identify the causes of excess fat, which can

include poor nutrition, inactivity, unhealthy lifestyle, and negative self-image, and

treat those. Only when the source of your problem is removed, will the unwanted

effects disappear for good.

Fat Loss Lie #12:

You Can Lose weight in just minutes each day (or week!)

3 MINUTE ABS

8 MINUTES IN THE MORNING!

THE ONE WORKOUT A WEEK FITNESS REVOLUTION!

CHANGE YOUR BODY IN 30 MINUTES A WEEK

I'd like to caution you about the mindset of trying to get more results in less time.

You should always, (of course), look for ways get the most benefit from every minute

you spend in the gym and improve the efficiency of your workouts. What I’m

referring to when I speak of the “more for less” mindset is the error of looking for

better results in the form of a “secret” training program, short cut, miracle pill, or

easy, “overnight” cure without putting in any effort.

There’s a fine line between training enough to stimulate growth and overtraining.

We are warned continually not to over train or we’ll hold back our strength and

muscle gains. We are also cautioned not to do too much aerobics or we’ll lose the

muscle we already have.

It’s true that many people are overtraining – maybe even most people. But just as

there’s fine a line between optimal training and overtraining, there’s also a fine line

between optimal training and under training.

53


The minimalist “less is more” approach is highly appealing because it represents the

ultimate “lazy man (or woman's)” approach. (And it SELLS!)

The promoters are basically saying, "Hey pal, you're spending too much time in the

gym and it's holding back your gains. Buy my secret miracle training program from

Bulgaria, and you only have to train once or twice a week for a few minutes and

you'll double your results."

If you believe that, then I have some swampland in Florida and a Bridge in

Brooklyn I’d like to sell you. Call 1-800-YOU’VE-BEEN-HAD for details.

Briefer and less frequent workouts are only good to the extent to which they prevent

you from overtraining and they optimize hormonal response to training.

Minimalism as a marketing appeal is a completely different story. Make sure you

recognize the difference between the two.

I thought 8 minutes in the morning was ridiculous (but brilliant from a marketing

perspective), now someone just wrote a book called 3-minute abs. What's next? 30

second abs? Massive muscles in five minutes? The one rep muscle revolution?

Gimme a break! Just get your butt in the gym and train for forty-five minutes to an

hour three to five days a week – or however much it takes for you to get the results

you desire.

Your body is begging for exercise – it’s an amazing machine that was designed to be

used – often and vigorously.

When the promoters of a program tell you that “ten minutes a day” or “once or

twice a week” will get you a body like a bodybuilder or a fitness model, and you

believe that, and you end up disappointed with your meager results, then I have no

sympathy for you and the money you wasted. That's just plain naïve.

You can get health benefits from very small amounts of exercise. Even walking to

work or class, or raking the leaves in your yard can have health benefits. But you

get even greater health benefits from larger amounts of exercise. Training for basic

health benefits and training for maximum fat loss and muscle growth are not the

same thing. To get maximum changes in body composition, you need a much higher

frequency, duration and intensity.

You can get a "training effect” (muscle growth and strength increase) in as little as

two thirty-minute workouts per week - that is true - but to become super lean and

extremely muscular - forget it! If that were the case, then all champion bodybuilders

would be doing it. Here’s what it all boils down to:

The rewards you take out will always come in direct proportion to the work you put

in.

54


“The only place success comes before work is in the dictionary.”

- Vince Lombardi.

Thanks for listening! I hope you enjoyed what I had to say. I really think it touches

upon the basic principles that this program is teaching you. Good luck!

A little more about me:

Tom Venuto is a lifetime natural bodybuilder, trainer, nutrition consultant, freelance

writer, gym owner and success coach based in Hoboken, New Jersey.

He is the founder of Fitness Renaissance (www.fitren.com), a health and fitness

consulting and publishing company, and the author of “Burn the Fat, Feed the

Muscle” (BFFM) - fat burning secrets of the world’s best bodybuilders and fitness

models.

Tom has written over 160 articles and has been featured in IRONMAN magazine,

Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and

Men’s Exercise. His inspiring and informative columns are also featured regularly on

dozens of websites worldwide including Global-Fitness.Com, Female Muscle.Com,

Bodybuilding.Com, Will Brink’s Muscle Building Nutrition.com, Critical Bench.Com,

Lee Labrada’s Lean Body Club, A to Z Fitness.Com and too many others to mention.

FREE Newsletter: Bodybuilding & Fitness Secrets (BFS) E-Zine

Subscribe to Tom’s FREE monthly E-Zine at the Fitness Renaissance Website

here: http://www.fitren.com/listserv.cfm (Includes FREE access to the newsletter

archives!)

Be Sure to Check out Tom’s Superb E-Book:

New e-book Reveals The Fat Burning Secrets of the World’s Best Bodybuilders and

Fitness Models... Discover How To Lose Body Fat Permanently...Even In Your

Mushiest Spots...Without Drugs, Pills or Fad Diets, and Without Screwing Up Your

Metabolism – Guaranteed! For All The Details, Click Here:

http://meltthefat.burnthefat.hop.clickbank.net

========== END TOM VENUTO’S 12 FAT LOSS LIES ==========

It’s Lynn again. I love working with Tom because he speaks from the heart. His

mission is to provide folks with concrete evidence on burning fat the correct way.

Most of the nutrition and supplement industry is geared towards the financial

bottom line.

So how can we begin to design your meal plan? How do you know how many

calories you should eat? How do you know if you are eating the right foods? There

are tons of questions and this next segment should take care of them.

55


By now you should realize how I work ☺☺☺☺ I’m going to give you a few questions. Fill

them out as best as you can. It’s your program! The questions will begin to

formulate an eating plan for you. They will also force you to get real about your

past eating habits. All of this information is priceless. Remember this- KISS. Keep

It Simple Silly.

YOUR EATING STYLE QUESTIONNAIRE

DIETS:

Have you ever been on a diet? If yes, please answer the following questions:

How many diets have you been on in the last two to three years? ______________

Describe any diets you have tried. Did you go to a commercial weight loss service

(Atkins, The Zone, Body For Life, Jenny Craig, Diet Center, Weight Watchers,

etc.)? Did you follow a diet from a magazine article or book? If yes, which one?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Describe your experience with diets. Did you lose weight? Did you gain any of it

back? Did you have your body fat tested while you were on the diet? Did you feel

tired or irritable? How long were you on your diet before stopping? Why did you

stop your diet?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

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FOOD:

__ Yes __No Do you eat breakfast?

What would a typical breakfast be? ________________________________________

How many times a day do you eat? ___________________________

__ Yes __No Can you recall ever eating because of distress? If so, when was this?

________________________________________________________________________

________________________________________________________________________

__ Yes __No Do you ever eat when you are NOT hungry? If so, why do you

think you do this?

________________________________________________________________________

________________________________________________________________________

How often do you read labels on food packages? _________________________

Do you understand HOW to read labels on food packages? _________________

__ Yes __No Do you ever “reward” yourself with food? If so, when, why

and with what type of foods?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

What sources of information do you utilize to gain information about nutrition?

What sources have you found to be most helpful?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

__ Yes __ No Do you take a multi-vitamin?

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__ Yes __ No Do you know what foods are classified as proteins, carbohydrates and

fats?

What is your attitude towards food? Do you like it? Hate it? Does it consume you?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

How much alcohol do you consume on a weekly basis? What type of alcohol do you

consume?

________________________________________________________________________

________________________________________________________________________

Which of the following statements describes you?

I can eat anything I want and not gain weight. I have a very hard time gaining

weight.

I can lose or gain weight by adjusting my activity level and eating habits.

I find it very hard to lose weight. I gain weight very easily and have to watch

everything I eat.

Accurately rate your professional activity level:

Sedentary

Moderately Active

Active

Very Active

What are your personal health and fitness goals?

Weight Loss: Designed to decrease body fat with minimal loss of lean body

tissue.

Maintain: Designed to maintain current body composition and develop good

eating habits.

Weight Gain: Designed to increase lean body mass with minimal increase in

body fat.

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Select Meal Type Preference:

General Weight Loss Menus

Low Fat

Low Carb

Heart Healthy

Low Cholesterol

On The Go

Energy Booster

Teen Scene

Healthy Aging

Mature Women

Fitness & Performance Menus

Lean Body Builder

Performance Training

Glycemic Management Menus

Low (am) to High (pm)

High (am) to Low (pm)

Low Glycemic (all day)

Special Menus

Vegetarian / Low Fat

Vegan

Wheat Free / Low Fat

Disease Prevention Menus

Breast Cancer

Stable Blood Sugar

Heart Disease

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Osteoporosis (Bone Health)

Stroke Prevention

Cancer Prevention (General)

Please indicate if you currently have any of the following medical conditions:

Heart

Disease Diabetes Hypoglycemia

Pancreatic

Disease Liver

Disease Hypertension

Kidney

Disease Anemia

Please indicate if you have a genetic or family history of any of the following medical

conditions:

Heart

Disease Osteoporosis Hypoglycemia

Cancer

Other Diabetes Hypertension

Stroke Liver

Disease

From answering these questions, you should begin to formulate the basic foundation

of your eating plan.

For example, my goal is to lose 10 pounds of body fat through eating a low-fat

menu. I plan to eat many foods that are beneficial for my nutrition and my health.

My nutrition plan will work in conjunction with my fitness program. I will stick

with both programs as best as I can because my motivations for dropping 10 pounds

of body fat are my children, my nursing career, and my own personal satisfaction.

Do you see how the plan is coming together? Now you try it. Use this script below or

create your own. Fill in the blanks with your unique answers. This is a step by step

program. And we are working our way towards a complete lifestyle change with a

focus on being physically and mentally fit.

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My goal is to ____________________________________________________________

________________________________________________________________________

through eating a _________________________________________ menu. I plan to

eat many foods that are beneficial for my nutrition and my health. My nutrition

program will work in conjunction with my fitness program. I will stick with both

programs as best as I can because my motivations for (list goals)

________________________________________________________________________

are (list motivations)

________________________________________________________________________

________________________________________________________________________

_______________________________________________________________________.

The following is a Food and Emotion eating log. I recommend filling it out over the

next few days. You may be surprised at some of the patterns you notice. Of course,

if you don’t fill it out, you may never know some of your sabotaging habits. It’s

interesting when we start to record things… it’s like truth stares is in the face ☺☺☺☺ I

filled out an example to get you started.

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Food & Emotion Log

Day,

Date

and

Time

Type of Food

and Amount

Location:

Home,

Work,

Restaurant

Alone

or

With

Others

Associated

Activity:

At Desk,

Watching

TV, etc)

Emotions:

Nervous,

Angry,

Depressed

Hunger:

Before

and

After

Are you

stuffed?

Mon

7/28/05

3:30pm

Peanut

Butter

Cups – 4 small

Work Alone At Desk

Bored,

Low

Energy

Not

hungry

before,

Not

hungry

after

No

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Got it? Good! Now let’s drill down to how many calories you should aim for each

day. Visit this link to find out how many calories you need each day to MAINTAIN

your current weight. http://strength-training-woman.com/cpd.html

Write your number here: ______________ per day to maintain my current weight.

Now subtract 350 calories from that number.

Ex. 2026 calories per day – 350 = 1676 calories per day

What that means is I will eat 1676 calories per day and follow my fitness program.

This will result in fat loss.

Here are some interesting facts:

- A pound of fat equals 3500 calories.

- To gain a pound of fat each week, you must have a surplus of 3500 calories.

- To lose a pound of fat each week, you must have a deficit of 3500 calories.

- One pound of fat burns 9 calories a day.

- One pound of muscle burns between 35-50 calories per day.

Your menu should consist of carbohydrates, fats, and protein. It should be filled

with colorful and fresh foods. As often as possible, try to eat organic products. I

realize it is a bit more expensive, but we simply do not know the long-term affects of

most additives and chemicals. That’s really scary!

Most of our diet comes from about 18 different foods. Think about it. What is a

typical day or week like for you? I bet you eat a lot of the same foods week after

week. We do not have to throw out our current menu. We can simply begin to

replace the more fattening foods with healthier options.

Nutrition is a major key in fat loss. Only when we get serious about our eating can

we begin to drop the fat and gain a life. You’ll notice that your moods become more

stable, your energy levels sky rocket, you sleep better at night, you enjoy your meals

much more and you actually begin to crave healthier foods.

Included in this program are 23 goal-specific weekly meal menus. Each menu is

designed to provide healthy food options for varying goals. You should have more

than enough options with these menus. 23 types of meal programs, each for 7 days,

means that you have a total of 161 daily menus. ☺☺☺☺ That’s almost half a year’s

worth!

Each menu also has a corresponding grocery store list for you to use. This makes it

as simple as possible to get the food you need when you need it.

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Follow the menus as they are or create your own. Either way, you know how many

calories you need to consume each day for fat loss. You may view the menus and

grocery lists at the end of this program.

The meal programs you can choose from are:

Low Fat

Low Carb

Heart Healthy

Low Cholesterol

On The Go

Teen Scene

Healthy Aging

Mature Women

Lean Bodybuilder

Performance Training

Low (am) to High (pm) Glycemic

High (am) to Low (pm) Glycemic

Low Glycemic (all day)

Vegetarian/Low Fat

Vegan

Wheat Free/Low Fat

Breast Cancer Prevention

Stable Blood Sugar

Heart Disease Prevention

Bone Health

Stroke Prevention

Cancer Prevention

Below is my favorite food journal form. As always, there are more options at the

end of the program. Each one of us is different and needs different things. One of

the menus and forms should fit your needs.

The food journal below provides a large enough space to record all of my daily

meals, snacks and drinks. It also provides a place I can enter the time of the meal. I

use the following form each day with the fitness log. I put both pieces of paper into

my ‘success journal’ binder as well. This provides me with a complete fitness and

nutrition history to view, study, recognize patterns, and make educated changes.

With this history I can view my eating trends, moods, gains in strength, drop in

cravings and so much more. This is why it is absolutely imperative for you to

journal as much as possible.

64


Daily Healthy Eating Journal Entry

Today’s Date:___________

Today’s Overall Mood: ____________________

Today’s Eating Goals:

Other Notes:

Snack Time: _______

Breakfast Time: _______

Snack Time: _______

Lunch Time: _______

Snack Time: _______

Dinner Time: _______

Drinks Time: _______

65


Here are Some General Guidelines to Follow for Your Healthy Eating Program:

Eat 5-6 small meals throughout the day. This number includes breakfast, snack,

lunch, snack, dinner, and snack. If you forfeit one of these, make it the last snack.

Try to include both a protein and a carb with each meal.

Choose leans proteins such as turkey and chicken instead of high fat proteins such

as bacon and pork.

Choose high quality, fibrous carbohydrates such as greens, vegetables, fruits, and

grain bread over low quality processed foods such as cookies, crackers, and cereals.

Eat a meal every 2-3 hours. Your first meal should be within an hour of waking up

and your last meal should be at least an hour before bed.

Recognize that going close to or below 1200 calories per day is starvation.

Realize that dieting is a code word for ‘failure.’ This is not a diet. This is a brand

new way to eat healthy and feel great about your self! What do the first three letters

in diet spell? YIKES!

Now that you know what sort of meal program you would like to follow, head to the

end of the program and view all of menus. Pick the one you feel best fits your needs.

Remember to adjust the total calories for the day to YOUR caloric needs.

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SEGMENT 4-

Strategy for Success

Our personality can be the difference between an amazing success story and a

dreadful failure. I have worked with many fitness and nutrition clients. Each one

will come into my office, tell me what it is they seek, and then ask what they can do

to achieve their goal.

We work with the program you now own. We go through and talk about their

goals, their motivations and their current health level. They seek the okay from a

medical doctor and we begin to take measurements.

The process continues just as it did for you. The client chooses their favorite cardio

activities. They choose their exercise for each muscle group. They begin to create a

daily and weekly schedule of their fitness program.

Then we move onto nutrition. We clarify our eating habits and brainstorm ways to

introduce healthier foods into our menu. The client picks a program they feel is

easiest for them- such as low fat or vegetarian. Just as you did, the client begins to

plan out small meals throughout the day. The meals are based on his/her unique

calories per day number.

Then we reach the personality portion. So often we become excited and start this

process with much vigor. A few days or weeks into it our motivation begins to

subside. The next thing we know, we are off our plan.

So I have decided to introduce this segment in hopes of identifying your unique

personality. I hope that by talking about your values, successes, failures and life

goals that you can begin to recognize habits of sabotage.

It is natural to have good days and bad days. The problem occurs when we stop our

program. This is a life changing program. You have built a fitness and nutrition

plan. Introducing fitness and healthy eating habits has a positive impact on our

family, our jobs, our moods, and our self. Let’s take it one step further and begin to

map out our strategy for success.

67


Values Clarification Select the FIVE words that you connect with most, and then rank them according to

importance. 1 = most important and 5 = less important.

Accomplishments/Results

Aesthetics/Beauty

Autonomy

Community

Creativity

Empowerment

Freedom

Full self-expression

Honesty

Independence

Leadership

Nurturing

Participation

Performance

Privacy/Solitude

Responsibility

Security

Spirituality

Tradition

Adventure/Excitement

Altruism

Clarity

Completion

Directness

Environment

Fun

Harmony

Humor

Integrity

Loyalty

Openness

Partnership

Personal

growth/Learning

Productivity

Risk-taking

Sensuality

Success To be known

Vitality

Achievement

Authenticity

Commitment

Connecting/Bonding

Emotional health

Excellence/Mastery

Free spirit

Health/Well-being

Intimacy

Joy

Nature

Organization

Peace/Tranquility

Power

Recognition/Acknowledgement

Romance/Magic

Service/Contribution

Trust

Zest

How Well Am I Honoring My Values?

Rating

What’s the

Value You

Chose?

Obstacle to Honoring

That Value

1 Thing You Can Do To Honor This Value a Bit More

Each Day

Example Joy

Often Stressed at

Work

Take a Break Every Few Hours. Actually Leave My

Desk.

1

2

3

4

5

Additional Notes or Thoughts You Want to Jot Down:

68


Life Goals Strategies

Date ___/___/___

Main Focus of This Program: (ex. change life, drop 10 pounds of fat)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Life Goals I Want to Work Towards: (ex. getting promoted, travel to Europe)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Motivation Level Right Now:

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Distractions That I May Have: (ex. money, young children, need more education)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

How I Plan to Over Come Those Distractions: (ex. take a part time job, go back to

school)

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Concerns:

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Next Step:

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

69


Life Goal Assessment

DATE:___________________

1. The life goals I want to accomplish are:

(Please be as specific as possible)

2. I want to accomplish these life goals by these dates:

3. These life goals are important to me because:

4. When I reach these life goals, what I will get and how I will feel is:

5. My past record of attaining my goals has been:

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Here are 63 ways to stick with your health, fitness and nutrition program. Pick the

ones that will work for you. Some of them you ma recognize because we have done

them during this program!

Remember, we all have times that we want to give up. You must separate yourself

from the others. You must succeed. This is your life. You have the power to make

it the best life ever!

1. What do your ideal health and fitness goals look like? Don’t be afraid

to dream big on this. Do not limit your imagination and think that

you cannot accomplish something. The point of this technique is to let

go of boundaries and really find what your ultimate goals are! Make

the goals concrete. Instead of saying “I want to lose 10 pounds” say

something more definite like ‘I will lose 10 pounds of fat by March

2nd”.

2. Why have you decided on your ideal fitness and health goals? What is

your motivation for wanting to reach those goals you set in #1?

Again, be honest and sincere. Is it to please your husband or make

your friends jealous? Is it to feel better or be a better role model for

your children? Be definitive.

3. Write down your goals and your motivations on a piece of paper. Put

that paper somewhere that is visible to you every single day. More

importantly, read over it at least once a day.

4. Now that you have your goals and your motivations, let’s begin to

brainstorm ways to achieve your health and fitness goals. What sort

of activities and foods do you think would benefit you? Anything that

will help you reach your goals in a safe and effective way is to be

added to this list.

5. Look at your list of things that will help you achieve your fitness and

health goals. Begin to categorize them. Have topics suck as nutrition,

exercise, and miscellaneous.

6. Now that you have a categorized list of things that will help you

achieve your goals, take a closer look at it all. Are these things that

you can actually do? Do you enjoy doing them? If not, then add

things into this list that you LOVE to do. Maybe you like to Salsa

dance or ride bikes with your kids. Maybe you love salads with

cottage cheese instead of salad dressing. Maybe you love to kayak or

maybe, just maybe you like asparagus ☺☺☺☺ Use this list to shape your

perfect health and fitness plan. Use all the tools that are available to

you. Be creative and know that this is just the beginning of a lifestyle

change!

71


7. Create your very own success journal.

8. KISS: Keep It Simple Silly! Sure you could drop tons of cash for the

latest exercise gadget. Or you could waste loads of money on diet

pills. The key is to wear blinders and keep your program simple.

Keep your workouts streamlined and give each exercise session 100%.

Keep your nutrition basic and KISS- keep it simple silly.

9. Clean! Clear out your cabinets, trash the junk food (better yet give it

to a shelter), clean your closet, donate old clothes to your local shelter,

dust and scour your bedroom, do the laundry…whatever. We usually

feel on top of the world after a day of organizing and cleaning. Use

this momentum to start fresh with your program.

10. Take note of your “self talk”. Self talk is what you think to yourself.

It’s the dialogue you have every single day, all day long. What sort of

things do you say to yourself? Are they negative things? Positive

things? Take notice and attempt to create more positive “self talk”

moments than anything else. This is difficult to do, but you CAN do

it.

11. Look at your goals and motivations every single day. Do it several

times a day if needed. Having your goals in front of you will be a

reminder of what you hope to achieve, but more importantly it will

remind you WHY you wanted to do this in the first place.

12. Be aware of your posture. Sit up straight, take a deep breathe and

smile ☺☺☺☺ Go ahead and really do it. Being confident is a state of mind

and a state of body! Being confident (or pretending to be!) is a great

way to stick with your program, especially when you hit that first

slump. Just sit up, deep breathe, and say that you CAN do it.

13. Schedule days to relax and unwind. 1-2 days per week should be

reserved for no exercising at all. Did that make you smile? ☺☺☺☺

Proper rest is essential to a fitness program. Even splurge a bit on

your eating. No need to go overboard, but be realistic and know that

some days you will indulge. There’s nothing wrong with that. In fact,

it is when we try to deprive ourselves of some comfort food that we

fail miserably. KISS and be realistic.

14. It’s all about quality, not quantity. I would rather you do 2 short,

concise, effective ab routines per week than doing 100 crunches every

single day. I would rather you workout 30-60 minutes 5-6 times per

week instead of working out for 2 hours every single day. Your goal

72


should be a lifestyle change. It should not be a challenge to see how

fast you can over train and injure yourself.

15. During your workout, quiet your mind, listen to uplifting music, think

about how good you will feel when you are finished, read a book while

on the bike, or simply think about nothing at all. Clearing the mind

of stressful thoughts and negative “self talk” is a great way move

through your exercise sessions. For many, exercising is the time that

they can let go of stress and clear their mind.

16. Remember that list of activities we created? Your list should have

served as the platform for your fitness and health program. Be sure

that some of the activities are ones you really enjoy. Make working

out a fun and rewarding experience. There is no difference between

playing kickball with the kids and running on the treadmill. Each

gives you a great cardio workout!

17. Every few weeks, you should re-evaluate your goals and motivations.

Every 4-6 weeks will bring about changes in your body and in your

goals. New goals will mean that you need new motivations and new

programs. A new fitness program is essential! If you continue to do

the same thing after 4-6 weeks, your body will plateau. Keep you

body guessing by changing your program.

18. This may sound a bit similar to tip #16, but it is quite different. When

you workout and eat, be in the present moment. Try to focus on what

you are doing. Giving your current task your complete attention and

focus will result in two major things. 1- A better quality

workout/eating session. 2- Clearing the mind of all scattered

thoughts. Stay in the moment.

19. Buy a heart rate monitor. This is a part of giving your workout

session everything you can. Working out is a sure fire way to reach

your fat loss goals and overall health. A heart rate monitor can

enhance your workouts.

20. Volunteer one day every few months to helping the disabled. This will

give you a HUGE motivation. Sometimes we forget just how lucky we

are to have all of our parts working. Take care of your body and

mind by giving back to the community.

21. Drink a cup of coffee or green tea an hour or so before working out.

Caffeine will supercharge your workouts.

22. Find a fitness buddy! When others are counting on us to show up at

the gym, we tend to do it. Find a workout partner that compliments

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you and your goals. You will soon find that this is one of the best

ways to stick with your program.

23. It’s about the journey, not the destination. Enjoy your workouts.

Enjoy eating healthy. Enjoy your rest days and enjoy your small

indulgences. Stay committed to your program because of how it

makes you feel. Enjoy your journey because in the end that is all we

have.

24. Listen to your body. If you are not feeling well, take a small break. If

your knee hurts, don’t go for a 10 mile run. Use common sense and

listen to your body’s warning signs. Typically you can workout if you

feel a bit stuffy, but if you feel dizzy or have a fever it is best to stay in

bed. No need to spread those icky germs.

25. Change your setting! Hit the gym, workout from home, run in a

beautiful park, ride bike in your town or whatever. Changing your

routine is good. Doing something as simple as changing your workout

setting can result in a new found commitment to your program. Seek

fresh air every now and again.

26. Recognize your problem areas, and then construct creative plans to

fix those problems. Every road has a few bumps. There will be times

when you simply do not want to continue with your health and fitness

plan. During those times, take a good hard look at yourself. Figure

out what you do not like about your program and then find a solution

to it! Don’t give up. Move forward.

27. Workout when it fits into your schedule. Some people find morning

workouts are best. Other people are night owls. Some people split

their workout into two parts- one in the morning and one after work.

Whatever works for you and your goals should be the option you

choose. It’s about you.

28. On days that you simply do not feel like working out, try this… start

your routine for 5 minutes. At the end of that 5 minutes, make your

decision. Most of the time you will continue on and finish your

session. You will feel so good about yourself for doing this! If you

still do not want to workout after 5 minutes, then take the day off.

This may be a way your body asks for a little rest. Just be honest with

yourself and do your best.

29. Your workouts are a part of your life. Treat them just like you would

treat an important business meeting. Put it into your schedule and

stick to it.

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30. Your cardio sessions should be a mix of session lengths. Each week

should have a long, low-intensity session, a short, high-intensity

session and a few medium length, medium-intensity sessions.

31. Take your dog for a hike! For some of us, taking our pets for a hike is

the most rewarding part of out day. Besides they will benefit too. ☺☺☺☺

32. When you see a new gadget or supplement that claims to help you lose

weight fast, skip it. Put your blinders on and focus on your program

and your goals. Focus on your lifestyle change and realize that for

every moment you deviate from that plan, you increase the chances of

quitting. Stay on your course!

33. Branch out! Learn yoga, take a kick-boxing class, eat a new cuisine,

or sign up for a marathon. You will find new interests and expand

your mind a bit further. Trying new things is a great way to increase

your chances of sticking with your program. It also gets you around

like minded people.

34. When you skip a workout or indulge a bit more than you were

supposed to, get over it. Leave the guilt at the door. What’s done is

done. Today is a new day and you are back on your plan. We all

have off days. Even professional athletes have days that just don’t

pan out as expected. This is life. Your best bet is to take these times,

record them into your journal, and move forward. Don’t get hung up

on guilt or failure. Just move forward.

35. Compare yourself to no one. You are the only person in this entire

world that is going through your exact situation. To compare your

self to someone else is to set yourself up for failure. Your goals are

unique to you. Your program is built all around you and your

motivations, goals, and likes. Stay the course.

36. Sign up for a marathon. Having a definite goal in place makes it

easier to train. The only downfall to this is that once the marathon is

over you must find a new goal. And that is certainly okay. Just be

sure you continue on once you finish your marathon. Your goal

should include a lifestyle change and not just a quick fix.

37. Gain more knowledge! The more you know about health and

nutrition the better off you will be. For example, did you know that

each pound of lean muscle mass burns 35-50 calories per day? Did

you know that eating throughout the day increases your metabolism?

Did you know that green tea is better for you than coffee? Did you

know that dropping below 1200 calories per day destroys your body?

And lastly, did you know that most women eat too little?

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38. Measure your progress with benchmark workouts. Since you have

been keeping a success journal, take a trip back to the beginning.

Look at how far you have come. Are you lifting heavier weights than

before? Are you able to run a bit longer? Has your eating improved?

Have you dropped 5 pounds of fat?

39. Stick with your program by making each workout the best it can be.

Eating a bit of protein before your workout and a bit of high quality

carbs afterwards is best. You are fueling your body and muscle with

the good stuff! Your body will repair itself faster.

40. Fitness and health can be a preventative measure against disease and

stress. But think of it the other way around for a moment. What if

you made changes to your life and work that benefited your health

and fitness program? One of your goals should be to make a total and

complete lifestyle change. Learn to de-stress at work by taking

regular breaks and eating throughout the day.

41. Get proper rest. Period. Stop the excuses. Get to sleep early and get

at least 7-9 hours of deep and beautiful rest. The body repairs, resets,

and replenishes itself when we are dreaming. Sleep is not a luxury, it

is a necessity.

42. Give your workout what it deserves. If today is your long, low

intensity cardio day, then pace yourself for a long steady cardio

session. If today is your high intensity, short cardio day, then be

prepared to go all out and give your best for that short, intense

session. Are you working the biceps today? Then really focus on each

repetition. Drill down to your goal for each and every workout, and

then follow through with precision.

43. If I have built your fitness program, then don’t worry about this tip.

However if you built your program yourself or had another trainer do

it, then read this tip and read it often… no exercise gadget will replace

a simple squat or push up. Bottom line. The basics work wonders.

44. Breathe in through your nose and out through your mouth. This

causes a natural relaxation and calm feeling to occur. Use this

technique to relax during work, or during a workout session. Make

each breathe count. Breathe deep into the stomach. Yogis have used

the breathe as a way to relax for centuries.

45. Stick with your fitness and health program by keeping things fresh. It

is very natural to lose interest in our program over time. As

mentioned earlier, we should switch something in our program every

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4-6 weeks. But if it is only day 6 and you already hate doing the

treadmill then change it NOW! Do something you enjoy when you

enjoy doing it. Be flexible with your program and KISS.

46. Want results quicker? Be patient. It took years to put that weight on

your body. Don’t expect it all to fall off in three weeks. This is a

lifestyle change, remember? If you continue to eat clean, workout

regularly and rest properly you will experience results. If you hit a

plateau, change your program and/or re-evaluate your goals and

motivations.

47. Just because you are working ‘harder’, does not mean it is better.

Constantly pushing your body into high intensity situations is not the

best way to lose weight. Your body responds to varying zones. The

high intensity zone should be used in your program, but not every

session. In fact, it shouldn’t even be used every other session. Learn

that over training is possible and many women do it regularly with

their cardio workouts. Going all out on the treadmill for 45 minutes

every cardio session will lead to over training and injury.

48. Be realistic. Learning every single ‘should and should not’ health,

nutrition and fitness rule is tough. Consult the experts. When our car

breaks down, we take it to the garage. When we get sick, we visit the

doctor. These people take care of us. If you have not already given

serious consideration to working with a personal trainer and/or

nutritionist, please do. We can help you succeed in the safest and

quickest way possible. Before selecting any old trainer, look into their

credentials and their history. Trainers are every where these days.

Do you homework when choosing one.

49. Most supplements are a total waste of money. It’s true. Taking a

simple multi-vitamin is a good idea, but most of the other stuff is all

hype. Exercise and proper nutrition is better than any supplement.

And definitely cheaper!

50. Okay, so this next tip is for adults only ☺☺☺☺ Cardio is anything that

gets your heart pumping. Sex is a viable workout. That’s all that I

will say.

51. Everything you need to know about nutrition boils down to this… eat

foods that are as close to their natural state as possible throughout the

day. Each meal should contain a healthy carb and a healthy protein.

52. When you eat, be in the moment. Sit down and enjoy what you are

about to feed your body. View it as a nourishing moment that heals

your body. Too often we eat without thinking about the action. Just

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as we give our complete focus to our workout sessions, give your

undivided attention to each and every meal as well.

53. Your proteins should be high quality. Lean meat is far better and

more beneficial than fatty meats such as pork or bacon. High quality

protein leads to a higher quality meal and nutrition program.

54. Learn about food labels. Large food companies are smart in their

marketing campaigns. They use words like “net carbs” or “all

natural” to make their products sound healthier and more appealing.

Learning what these terms mean and how they fit into your nutrition

program is a smart idea.

55. Give water a chance. We all know why we should drink water. Our

muscles, cells, skin and everything else revolves around water. Pure,

clean, crisp water is one of the best things you can give your body.

Drink water throughout the day and remember that if you feel thirsty,

it means that you are already dehydrated.

56. Stick with your program by helping others get started. By sharing

your knowledge and passion for eating well and working out, you will

be able to change someone else’s life. You can be that inspiration that

someone is looking for. Yes, you! Pay it forward.

57. Compare yourself to no one. Be who you are, where you are, and do

what you can, when you can. A lifestyle change includes accepting

everything about our bodies and our personalities. Working out and

eating well changes our physical body as well as our inner self.

58. Set up a reward system. For each week or month that you follow your

nutrition and exercise program, you get a little reward. Your reward

should be something that you will enjoy, but not food. What about a

massage, a CD, a date with your kids, or a new shirt?

59. Be selfish about your health. In order for your health and fitness

program to deliver the goods, you have to be selfish about certain

things. Make sure that your workouts are all about you. Ask

smokers not to smoke near you. Ask your friends to take a walk

instead of catching a bite to eat together. Ask your family to help you

with your goals.

60. Fitness and health is all about how you feel and not how you look.

Measure your success and progress by how much strength you have

gained, by how great you feel, by your increased energy levels, and by

your lower cholesterol. Do not judge your success on how much

weight you lost or how much weight you have left to lose.

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61. Your very first thoughts of the day set your tone for the day. Make

your first thoughts happy ones. Wake up in a comfortable bed after a

great night of rest. Know that you are going to have a wonderful and

productive day ahead of you. Smile ☺☺☺☺

62. Blame no one. Other people do not control you or your actions.

Everything you do or do not do is up to you. When we start to take

responsibility for our own actions, we learn things that deepen our

personalities. Taking responsibility is a mature action. Only you

have the power to change your life for the better!

63. You can have a great life. You can be that person who smiles often

and loves their life. The key is to build a successful and creative

fitness and nutrition program that speaks to you and your goals. To

stay the course, use a few of these helpful hints and tips. Not all of

them may be for you, but a few positive changes here and there can

mean the difference between another failed health program and the

positive, healthy, successful life you were meant to enjoy.

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Appendix A-

Additional Fitness Logs & Forms

3 Set Weight Training Log

Date:_________________________ Time:________________________

Weight:_______________________ Cardio:______________________

Mood:_________________________________________________________________

EXERCISE 1st Set 2nd Set 3rd Set

Length of Workout______________________

Comments:

80


8-Week Cardio/Circuit Workout Log

Start Date: ________ End Date: ________

Can Be Used If You Are Doing Circuit Programs Such as Curves

Week Mon Tues Wed Thurs Fri Sat Sun

1 Workout

Circuits

Cardio

Workouts

2 Workout

Circuits

Cardio

Workouts

3 Workout

Circuits

Cardio

Workouts

4 Workout

Circuits

Cardio

Workouts

5 Workout

Circuits

Cardio

Workouts

6 Workout

Circuits

Cardio

Workouts

7 Workout

Circuits

Cardio

Workouts

8 Workout

Circuits

Cardio

Workouts

Notes:

81


WEEKLY FITNESS LOG

Dates: __________ through ___________

Sunday_____

Activity Time Intensity Fitness Component

Monday_____


Tuesday_____


Wednesday_____


Thursday_____


Friday_____


Saturday_____


Weekly Totals:

Number of Days Total Time

Aerobic

Muscular Strength

Muscular

Endurance

Flexibility

82


My Weekly Exercise Journal

Date

Type of Exercise Time of Day Notes:

Saturday

________

Sunday

________

Monday

________

Tuesday

________

Wednesday

________

Thursday

________

Friday

________

83


Personal Fitness Log

Date Activity

(Time) Date

Activity

(Time) Date

Activity

(Time)

84


Fitness Log

Date Performance Entry

(Time, Distance,

Games, Etc.)


(Time, Distance,

Games, Etc.)


(Time, Distance,

Games, Etc.)

85


RUNNING LOG

Location/Route:

Distance: Elapsed

Time:

Pace

(min/mile):

Heart Rate: Rest____ Avg.____ Max.____

Environment Weather conditions:

sun clouds rain wind snow

Temperature:

Day:

Date:

Notes:

86


Strength Training Log

Week ____ Date: ___________

Exercise Weight

Reps M T W TH F S SU

lbs.

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

lbs

reps.

87


Weekly Walking Log

Week Of:__________

Day Walked to… Comments Distance/Time

Sun

Mon

Tues

Wed

Thur

Fri

Sat

Weeks Total:

Weekly Strength & Cardio Workout Log

Week #:____ Date:_______

Starting

Weight

Goal Weight Lbs Lost Lbs Per

Week

Lbs Left Projected Goal

Date

Days Left

Date Activity Type Duration Pace Cal. Burned Distance/Weights Sets Reps

Weekly Totals:

88


2 Set Strength Training Workout Log

Date:______ Time:________

Exercise 1st Set 2nd Set

Length of Workout: ______________________

CARDIOVASCULAR WORKOUT IN MINUTES

Mon Tues Weds Thurs Fri Sat Sun

Aerobic class

Stair master

Elliptical

Bike

Treadmill

Other

Comments:

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

89


Workout Log With Exercise Suggestions

Date:_________________________ Time:________________________

Weight:_______________________ Cardio:______________________

Mood:_________________________________________________________________

CHEST

Date

WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep

Flat Bench

Press

Flat Bench

Fly

Incline Press

Incline Fly

Pushup

High Cable

Crossover

Low Cable

Crossover

Pec Deck

Arnold Press

BACK

Date


Shrugs

One Arm

Row

Pull-ups

Back

Extension

Seated Row

Lateral Pull-

down

Pec Deck

(Rear)

90


SHOULDER

Date


Overhead

Press

Lateral

Raises

Front Raises

ABDOMINAL

Date


Upper

Crunches

Lower

Crunches

Side

Crunches

ARMS

Date


Biceps Curl

Concentration

Curl

Hammer Curl

Reverse Curl

Triceps

Kickback

Triceps Dip

Lying Triceps

Extension

Cable Push

Downs

Wrist Curls

91


LOWER BODY

Date


Squats

Front

Lunges

Calf Raises

Hip

Abduction

Hip

Adduction

Cable Hip

Extension

Leg Press

Leg

Extension

Hamstring

Curl

CARDIOVASCULAR WORKOUT IN MINUTES

Stair Master

Bicycle

Treadmill

Aerobic Class

Other

Notes:

92


Appendix B-

Additional Nutrition & Fitness/Nutrition

Combo Logs & Forms

Daily Meal Journal Week _____

Date___________

Meal Reason Foods Time

Breakfast

Lunch

Dinner

Snack and Other

What did I learn about my eating?

93


Daily Food Intake & Fitness Training Log Food Date: Date:

Breakfast

Snack

Lunch

Snack

Dinner

Things that got in the way of my

routine

Ideas to keep this from happening

again

Exercise Lbs/Reps Lbs/Reps Lbs/Reps Exercise Lbs/Reps Lbs/Reps Lbs/Reps

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

Aerobic

Exercise

Date: Aerobic

Exercise

Date:

Type: Type:

Minutes: Minutes:

Heart Rate: Heart Rate:

Notes: Notes:

Food Date: Date:

Breakfast

Snack

Lunch

Snack

Dinner

Things that got in the way

of my routine

Ideas to keep this from

happening again

Exercise Lbs/Reps Lbs/Reps Lbs/Reps Exercise Lbs/Reps Lbs/Reps Lbs/Reps

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

/ / / / / /

Aerobic

Exercise

Date: Aerobic

Exercise

Date:

Type: Type:

Minutes: Minutes:

Heart Rate: Heart Rate:

94


Daily Food /Activity Journal Week ________

Date___________

FOOD

GROUP

DAY ONE DAY TWO DAY

THREE DAY FOUR DAY FIVE

Starches/Grain

Products

Fruit &

Vegetables

Dairy

Products

Meats/Fish

Fats/Sweets

Other Foods

PHYSICAL

ACTIVITY DAY ONE DAY TWO

DAY

THREE DAY FOUR DAY FIVE

Type of

Activity

Duration of

Activity

95


Appendix C-

Daily Journal Entry

Today’s Date: Today’s Mood: Today’s Goals:

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

96


Appendix D-

Exercise Library & Additional Routines

BICEPS

What is your favorite bicep exercise? Biceps are the most well known muscle. It is so

well known that many people already know a few basic bicep exercises to strengthen

and tone the muscle. Take a look at these exercises, and sprinkle them into your

program as you see fit. No pun intended ☺☺☺☺

As you can see from the muscle chart below, your bicep muscles are the top part of

either arm. It runs from your shoulder down the elbow.

Pick Your Favorite Bicep Exercise!

Bicep Preacher Curl

Start- Kneel down behind a stability ball. Place your elbows on top of the ball. Move

around until you feel the most comfortable. Start with arms almost straightened out.

We never want to lock out our elbows or knees in any exercise.

Go For It- Slowly begin to lift the weight towards your shoulders. Pause for a second

and slowly lower down to the start position.

Tips and Techniques-

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- Do not arch your back or use momentum to lift the weights up. Only use your

bicep muscle!

- Inhale as you lower the weights down and exhale as you lift the weights.

Dumbbell Hammer Curl

Start- Begin with free weights by your side, palms facing your sides. Your feet are

directly under your hips and your knees are slightly bent.

Go For It- Start to lift the weight up towards your shoulders. Once there, pause for

one second and slowly lower the weight back to your starting position.


- Keep your elbows by your sides at all times during this bicep exercise.


bicep muscle!


Dumbbell Curl

Start- Begin with free weights by your side, palms facing away from you. Your feet

are directly under your hips and your knees are slightly bent.




98


- Keep your elbows by your sides at all times during this bicep exercise.


bicep muscle!


Concentration Curl

Start- Begin by sitting on a stability ball. Place your right elbow on the inside of

your right knee. Your arm is lengthened with a free weight facing away from your

right leg.




- Keep your elbow on the inside of your knee at all times during this bicep exercise.

- Do not arch your back or use momentum to lift the weight up. Only use your bicep

muscle! No momentum. Just muscle.


- Since we are only doing on arm at a time, don't forget to do the left side!

Each bicep exercise should feel comfortable. On the last rep you will feel fatigued,

but still have great form. Never sacrifice form for another rep.

Biceps are used in almost any daily activity. Keeping them strong and healthy will

have positive results for you and your life! Remember to change your bicep exercise

regularly to avoid hitting a plateau.

99


TRICEPS

Triceps are the back part of either arm. I have heard many of my clients call their

triceps anything but a muscle. Unfortunately, the neglected tricep seems to turn to

jelly. But that doesn't have to be the case for you.

Triceps are a small- but very important- part of your arm. They help support and

stabilize the shoulder and bicep. We often focus so much on building stronger biceps

that we fail to realize the importance of building the supporting tricep muscle.

Imbalances in the body are quite often the cause of injuries. Try out each tricep

exercise until your find one that feels best to you. Remember varying your program

is a good thing ☺☺☺☺

Try Each Tricep Exercise and Choose Your Favorite

Overhead Extensions

Start- Hold a free weight between your right thumb and pointer finger. Cup your

opposite hand under your right hand. Lift the weight so that your elbows are bent

and it is behind your head.

Go For It- Begin to straighten out your arms by lifting the weight up to the sky.

Pause for one second, and begin lowering the free weight back to your starting

position.

100



- Exhale as you push the weight up and inhale as you lower the weight to the start

position.

- Keep your elbows very close to your head. We don't want any chicken wings!

- Want to add some oomph to this tricep exercise? When you reach the top, kick the

bottom part of the dumbbell up to the sky. This is called a kick-up.

- Remember that you are only concentrating on the muscle of your top hand. Switch

hands half way through the set OR do another set with the opposite hand. We want

balanced body parts.

Tricep Dips

Start- Using a flat bench, sit down and place your hands by your sides. Your knees

are bent.

Go For It- Lift your bottom off of the bench and slowly lower to the ground by

bending your elbows. Lift back up by straightening out the elbows.


- Exhale as you push back up to the start and inhale as you lower your bottom to the

ground.

- Keep your elbows very close to your sides throughout this tricep exercise.

- More oomph? The further your feet are from the bench, the more difficult this

exercise becomes. You can even go real extreme by placing your feet on a chair or

stability ball.

- Don't allow the legs to do any of the work. We want to work those tricep muscles!

101


Tricep Kickbacks

Start- Begin by standing, feet under your hips and knees slightly bent. Bend at the

hips until your back is parallel with the ground. Keep your gaze on the ground. You

are holding a dumbbell in each hand, palms facing your sides and elbows bent to a

90 degree angle.



position.



position.

- Keep your elbows very close to your side.

- Try to keep your back as flat as possible and your eyes looking at the ground. This

keeps your spine in a neutral position.

- When you have finished the set, slowly lift back up to standing as you inhale.

Tricep Skullcrushers

Start- Begin by laying your upper body on the stability ball. Hold one dumbbell

between your right thumb and pointer finger, palms facing up. Slide your left hand

under the right hand for support. The dumbbell is behind your head and elbows are

bent at a 90 degree angle. Your knees are hip width apart and your hips are lifted

up to the sky.

102




position.



position.

- Keep your elbows close together.

- Try to keep your hips lifted throughout the tricep exercise. This will help support

you and work the glutes/hamstrings.

- Remember to use the opposite hand as your guiding hand as well. So if you do 12

reps with your right hand on top, be sure to do 12 reps with your left hand on top!

- Try to not move your shoulder joints at all. The only joint that should be moving is

your elbow. This makes sure the triceps are working and not your chest muscles.

Elbows In

Start- Start at a regular push up position or on all fours as the picture above shows.

Rotate your arms so that the inside of your elbows are facing the same direction as

your fingers.

Go For It- Begin to lower the body (if doing regular pushups) or just the upper body

(if doing this on all fours) just above the ground. Keep your elbows tucked into your

sides. Pause here. Press back to start.


- Inhale as you lower your body weight to the floor. Exhale as you press back to

start.

- Keep your elbows tucked in to your sides. This ensures that those tricep muscles

are actually doing the work.

- This is a great tricep exercise for those with a foundation of strength already in

place.

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- Draw an imaginary line that connects the top of your two middle fingers. As you

lower your body to the floor, try placing your nose on that imaginary line.

Whatever tricep exercise you choose to do, just remember to only work that

particular muscle. Don't use momentum to lift the weight. Doing a regular tricep

exercise weight routine mixed with cardio will help firm up those "jiggly wigglies"

in no time.

They may be a small part of your body, but triceps are powerful muscles that

demand your attention. Switch your tricep exercise regularly.

104


SHOULDERS

Learn to incorporate any shoulder exercise into your routine by using the pictures

below. Your shoulders are massive joints with loads of muscle all around them.

Want in on a secret? If you have defined shoulder muscles, it makes your waist look

smaller! How's that for trickery? ☺☺☺☺ Well defined shoulders, also called deltoids,

make any arm look shapelier and more toned.

Pick Your Favorite Shoulder Exercise

Front Raise

Start- Stand so that your feet are directly under your hips and knees are slightly

bent. Hold a dumbbell in each hand, palms facing your thighs.

Go For It- Keeping your arms straight, left the dumbbells up until they are shoulder

level. The only joint moving is your shoulder. Pause for a second and slowly lower

back to start.


- Exhale as you lift the weights to shoulder height, inhale as you lower them back to

the starting position.

- Do not arch your back or use momentum to lift the weights. Only use your

shoulder muscles. If you find this is not possible, move to a lower weight.

105


- This shoulder exercise is typically not recommended for beginners. I would only

use this exercise after speaking with a trainer about its exact specs.

Shoulder Press


bent. Your elbows are bent and shoulder level. Hold a dumbbell in each hand, palms

facing away from you.

Go For It- Lift both dumbbells up to the sky and allow them to meet in the center

(above your head). Pause for one second and lower back to the start position.


- Exhale as you lift the weights above your head, inhale as you lower them back

down.

- Do not arch your back or use momentum to lift the weights.

- To hit your anterior deltoids and trapezius (back of shoulder joints and back of the

neck), lift the weights up and a bit behind the head. Always have control over the

weights in this and any other shoulder exercise.

Lateral Raise


bent. Your elbows are bent and by your sides. Hold a dumbbell in each hand, palms

facing your sides.

106


Go For It- Lift both elbows and weights up to shoulder level. The only joint that is

moving is your shoulder joint. Pause for one second at the top and slowly lower

back to start.


- Exhale as you lift the weights and elbows to shoulder level. Inhale as you lower

down.


- This is typically not a beginner shoulder exercise. I advise using this only when you

have talked with a trainer.

Upright Row


bent. Your arms are relaxed in front of you and your palms are facing your thighs.

Go For It- Lift both dumbbells up to your chin. As you lift up, your elbows bend.

Pause for one second at the top of this exercise. Slowly lower the weight back down.


- Exhale as you lift the weights up to your chin, inhale as you lower them back

down.


- Leaning a bit forward can sometimes help you feel more stable.

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Bent Over Lateral Raise


bent. Bend forward from your hips until your back is flat. Hold a dumbbell is each

hand. Your palms face each other. Elbows are slightly bent.

Go For It- Lift elbows to shoulder level by ONLY moving the shoulder muscle. As

you lift the elbows up the dumbbells will follow. Turn wrists so that at the top of this

exercise, your palms face the ground. Pause for one second and lower back to the

starting position.


- Exhale as you lift the elbows and weights up shoulder level. Inhale as you lower

them back to start.


- You can do this shoulder exercise by sitting on a stability ball or a bench. Have a

seat, bend forward from your hips until your stomach and chest are relaxing on

your thighs. Proceed with the exercise from there.

- As you lift your elbows up to shoulder level, squeeze your shoulder blades together.

This creates an extra oomph.

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L-Lifts


bent. Hold a dumbbell in each hand. Bend your arms at the elbow, and lift arms

until your elbow is directly in front of your shoulder.

Go For It- Begin to lift the arms up to the sky. Pause for a second. Lower back to

start.


- Exhale as you lift the weights to the sky, inhale as you lower them back to the

starting position.

- Do not arch your back or use momentum to lift the weights. If you find this is not

possible, move to a lower weight.

Enjoy working out. Try each shoulder exercise until you find one you like best.

Shoulders tend to be weaker than our biceps or back, but that doesn't mean we can

skip 'em. Keep up the good work and remember to switch your shoulder exercise

regularly.

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CHEST

We all know a chest exercise or two. Chest muscles need to be strong, but they need

to be strengthened the correct way. Each of the exercises below are safe and

effective for building a strong and balanced chest.

Typically women don't want to work these muscles because we think it will make

our chest appear larger. FALSE! In fact, working the muscle correctly will result in

a natural lift! How lovely ☺☺☺☺

As we grow older, our muscles generally grow weaker. Gravity takes over and

things start to droop. This is not the way it has to be! Sprinkle each chest exercise

into your program and watch the magic happen! Chest muscles are also called pecs

(or pectorialis major if we wanna get real technical!).

What's Your Favorite Chest Exercise?

Incline Press

Start- Begin by lying on an incline bench. Place your feet and knees so that you are

most comfortable. Allow your head to lie back on the bench. This will support your

spine and neck. Hold a dumbbell in each hand. Palms facing away from you.

Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock

your elbows. Pause here for one second and slowly lower the weight back to start.

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- Exhale as you lift the weights to the sky. Inhale as you lower back to the start of

this chest exercise.

- Use only your chest and arm muscles to lift the weight. No momentum.

- Try to keep your lower back pressed against the bench.

- This chest exercise can be done on a stability ball as well. Lay so that your upper

back is on the top of the ball. Separate your knees until they are hip width apart.

Place your feet directly under your knees. Now allow your hips to drop close to the

floor. You upper body should be in an incline position. Follow the instructions above

the complete the incline press on the stability ball.

Decline Chest Press

Start- Being by lying on a decline bench. Place your feet and knees so that you are


spine and neck. Hold a dumbbell in each hand. Palms facing away from you.


your elbows. Pause here for one second and slowly lower the weight back to the start

of the chest exercise.


- Exhale as you lift the weights to the sky. Inhale as you lower back to start.





Place your feet directly under your knees. Now roll slightly back until you are in a

slight decline position. Follow the instructions above the complete the decline press

on the stability ball.

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Incline Chest Fly

Start- Being by lying on an incline bench. Place your feet and knees so that you are


spine and neck. Hold a dumbbell in each hand. Palms are facing each other.


your elbows. Pause here for one second and slowly lower the weight back to start.



this chest exercise.





Place your feet directly under your knees. Know allow your hips to drop close to the

floor. You upper body should be in an incline position. Follow the instructions above

the complete the incline fly on the stability ball.

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Decline Chest Fly

Start- Begin by lying on a decline bench. Place your feet and knees so that you are


spine and neck. Hold a dumbbell in each hand. Palms are facing each other.



of the chest exercise.



the chest exercise.


- Try to keep your lower back pressed against the bench throughout this chest

exercise.

Push Up

Start- Begin in the upper push up position. Your feet are together and your hands

are directly under your shoulders. Your back is flat and you are looking at the

ground.

Go For It- Slowly begin lowering yourself to the ground. Allow your elbows to bend,

but keep your back flat and strong. Pause just above the ground and then begin

lifting yourself back to start.

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- Inhale as your lower your body weight to the floor. Exhale as your lift back up to

start.

- Be sure to keep your back flat at all times.

- If your wrists hurt, move them more forward. It increases the angle of the wrist.

- This chest exercise can be done on a stability ball too. Put a stability ball in front of

you. Roll out until the ball is under your thighs, knees, shins or ankles. The closer it

is to your ankles, the more difficult. From this starting push up position, allow your

elbows to bend and lower your upper body towards the ground. Follow the above

tips and techniques.

Knee Push Ups

Start- Begin on all fours. Your knees should be directly under your hips and your

hands directly under your shoulders. You should be looking at the floor.

Go For It- Slowly lower your upper body towards the ground. Try to touch your

nose to the floor. Pause for one second and lift back to start.


- Inhale as you lower your body weight. Exhale as your lift your body back to the

start of the chest exercise.

- If your wrists bother you, move them more forward.

- Keep your back flat at all times.

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Pull Overs

Start- Lay down on a stability ball. Your upper body is supported by the ball. Knees

are separated hip width apart and your feet are directly under your knees. Hold a

dumbbell between your thumb and forefinger. Extend your arms straight above

your face.

Go For It- Keeping your arms straight, allow the dumbbell to lower behind your

head. Pause for one second and bring the free weight back above your face (starting

position).


- Inhale as you lower the weight behind the head. Exhale as you lift it above your

face.

- Keep your lower back relaxed and try to focus on using only your chest muscles.

Ball Chest Press

Start- Begin by sitting on a stability ball. Gently roll down until you can relax your

head on the ball. Place your ankles directly under your knees, and lift your hips up

to the sky. Hold a dumbbell in each hand.



of this chest exercise.


- Exhale as you lift the weights up. Inhale as you lower back to start.


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- Try to keep your hips lifted throughout the chest exercise.

Ball Chest Fly

Start- Begin by sitting on a stability ball. Gently roll down until you can relax your

head on the ball. Place your ankles directly under your knees, and lift your hips up

to the sky. Hold a dumbbell in each hand, palms facing each other.

Go For It- Begin to lift the dumbbells up over the ribcage, palms facing each other.

Pause for a second, lower back to start.


- Exhale as you lift the weights up. Inhale as you lower back to start.


- Try to keep your hips lifted throughout the chest exercise.

- Think of this as giving someone a big bear hug. As you lift from the start position,

it's almost like a semi-circle motion.

Remember that our arm muscles all work when we perform a chest exercise. That's

why it is so important to focus on a proper strength training program and use each

chest exercise when appropriate. Do each chest exercise regularly and switch your

chest exercise every 4-6 weeks.

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QUADS

Each quad exercise that I have listed below primarily works your quads, also known

as quadriceps or the front of thighs. You may also receive some benefit in your

glutes and hamstrings as well.

Our quads are a powerhouse of strength. Women tend to be stronger in their legs

than their upper body. Men are typically reverse. While the quad exercises below

will not knock your socks off, they are extremely effective. Almost everyone has

heard of squats and lunges, but let me show you a few variations on those old

standards.

Choose Your Favorite Quad Exercise

Squat

Start- Begin with your feet directly under your hips and hands by your sides.

Go For It- Keeping the majority of your body weight on the heels, begin to sit down

as though sitting on a chair. Keep your back as upright as possible. Go as low as you

feel comfortable, pause, and return to start.


- Inhale as you squat down. Exhale as your lift back to start.

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- Don't allow your knees to extend past your toes. If it does, move your body weight

back on your heels more.

- Only allow the knees to bend to a 90 degree angle. No lower (unless you are very

used to squatting).

- Pause slightly at the bottom of your squat. This makes the quad exercise more

intense.

- You can add free weights to increase the intensity.

- Go for the quad busting Goddess Pose! Squat down as described above, but hold

the squat for 10-30 seconds. Just remember to breathe!

- Try a one-legged quad squat. Place your left foot on your right knee. Squat down

as described above. Keep your balance! This quad exercise is NOT for beginners.

Jump Squat

Start- Begin with your feet separated and hands where you feel most comfortable.

Go For It- Keeping the majority of your body weight on the heels, begin to sit down

as though sitting on a chair. Go as low as you feel comfortable, pause, and then

jump up into the air.


- Inhale as you squat down. Exhale as your jump into the air.



- Only allow the knees to bend to a 90 degree angle. No lower.


intense.

- This is not a good quad exercise for anyone that is new to exercising.

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Lunge

Start- Begin with your feet directly under your hips and hands by your sides. Take

one step forward with your left leg.

Go For It- Take your back knee down so it almost touches the floor. Pause for a

second and lift back to start.


- Inhale as you lower your back knee. Exhale as your lift back to start.

- Don't allow your front knee to extend past your toes. If it does, separate your legs a

bit more.

- Only allow the front knee to bend to a 90 degree angle. No lower.


- Remember to do the other leg as well! If we did 12 reps with our right leg in

front... we need to do 12 reps with our left leg in front.

Lying Side Leg Raise

Start- Begin by lying on one side. Keep your body as straight as possible. Place your

hands where they feel most comfortable.

Go For It- Begin to lift your top leg into the air. Pause at the top for a second and

slowly lower back to start.

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- Exhale as you lift your leg into the air. Inhale as you lower it back to start.

- This will work the outside of your thigh. This muscle is called the abductor muscle.

- This quad exercise typically needs to be done for a longer rep range than most

exercises. Don't be afraid to experiment.

- To increase the intensity, hold for a 10 second pause at the top of the lift.

- You can also place a stability ball or a medicine ball on the side of your top thigh.

Just having this additional weight to lift over the rep range can tire you out.

Another simple way to rev up the intensity level.

- Remember to do the other leg! If you did 24 reps on one side, do 24 reps on the

other leg. Balance is a beautiful thing!

One Legged Squat

Start- Begin with your feet directly under your hips and hands by your sides. Lift

your left leg so that it is behind you.

Go For It- Keeping the majority of your body weight on the heels, begin to bend the

front knee. Keep your back as upright as possible. Go as low as you feel

comfortable, pause, and return to start.


- Inhale as you squat down. Exhale as your lift back to start.

- Don't forget to do the other side.



- Only allow the knees to bend to a 90 degree angle. No lower.

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intense.


- Keep your balance! This exercise is NOT for beginners.

Adductor Squeeze

Start- Begin by lying on your back. Knees are bent to 90 degrees. Place a ball

between your knees.

Go For It- Simply squeeze the knees together. Pause for a second. Release back to

start.


- I tend to do this quad exercise faster than other exercises. I will also do it longer. I

like to squeeze, and relax as fast as possible and go for about 80 reps.

- Experiment with different speeds and reps.

- You want to feel this quad exercise on your inner thighs.

==============================================================

Work those quads! You will soon see that they are the most favorite or hated part of

most people's program. How you work them is up to you. Try each quad exercise

and choose the one that feels best to start with.

I just want you exercising. Our legs take a beating each and everyday. Make them

stronger with each quad exercise and they will reward you in more ways than one.

Oh, how could I forget? To build strength around your knees, I recommend

strengthening the muscles around them. Makes sense, right? Quads are the guys

right above the knee cap. How awesome would it be to have less knee pain?

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HAMS & GLUTES

Only know of one hams and glutes exercise? Don't worry you're not alone. Hams

and glutes are more commonly known as the back of the thighs and the derriere, or

hamstrings and the gluteus maximus.

We all want an awesome derriere and powerful thighs. One of the most common

complaints I get from my clients is that they want to get rid of their "cottage cheese"

thighs. You know that affectionate term for cellulite. ☺☺☺☺

To create strong and sexy muscles in the hamstrings and glutes, we must work these

muscles and reduce over all body fat. Use the exercises below to get started!

Pick Your Favorite Hams & Glutes Exercise

Bridge Pose

Start- Start by lying on your back. Hands are wherever they are most comfortable.

Bend your knees and separate them hip width apart. Your feet are flat on the

ground.

Go For It- Lift your hips to the sky. Press your feet into the floor. Pause for one

second and lower back to start.


- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

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- Keep your knees separated throughout this hams and glutes exercise.

- You can do this hams and glutes exercise various ways. You can lift up, pause for

one second and lower down. You can lift up and hold for 15 or 30 seconds, then

lower back to start. You can place your right foot on your left knee and lift up and

down... don't forget to do the opposite side too (left foot on right knee).

- You should feel this exercise in your bottom and back of the thigh.

Bridge Pose On The Ball


Bend your knees and place them directly over your hips. Your feet are against the

side of the stability ball.

Go For It- Lift your hips to the sky as you press your feet into the ball. Pause for one

second and lower back to start.



- Keep your knees separated throughout this hams and glutes exercise.

- You can do this exercise various ways. You can lift up, pause for one second and

lower down. You can lift up and hold for 15 or 30 seconds, then lower back to start.

You can place your right foot on your left knee and lift up and down... don't forget

to do the opposite side too (left foot on right knee).

- You should feel this exercise in your bottom and back of the thigh or back of the

knee.

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Leg Curl

Start- Begin as shown above. Forearms are on the ground, knees under your hips

and right leg elongated. Your head and neck are in line with your spine (look at the

ground).

Go For It- Take your right leg and bend it at the knee. Pause for one second and

then elongate it back to start.


- Exhale as you bend the knee. Inhale as you elongate it back to start.

- To increase the intensity of this hams and glutes exercise, you can do a few things.

Try adding a free weight in the crux of your bent knee. Lift as usual and lower back

to start keeping your knee bent. Or try this, elongate your right leg and make it

parallel to the ground. Keeping it elongated, lift it to the sky, pause for one second

and lower it back to start.

- Remember to do the left leg as well!

One Legged Bridge Pose on Ball



side of the stability ball. Place your right foot on your left knee.

Go For It- Lift your hips to the sky. Press your foot into the ball as you lift. Pause

for one second and lower back to start.



- Remember to do the other side. Balance is good!

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- You can do this hams and glutes exercise various ways. You can lift up, pause for

one second and lower down. You can lift up and hold for 15 or 30 seconds, then

lower back to start.

- You should feel this hams and glutes exercise in your bottom and back of the thigh.

Ball Rollout



side of the stability ball.

Go For It- Lift your hips to the sky as you press your feet into the ball. Keep those

hips lifted as you begin to roll the ball away from you. Once you cannot roll it out

further, pull the ball back towards you.


- Keep your knees slightly bent throughout the hams and glutes exercise. Even in the

rolled out position, don't lock your knees.

- Feel free to re-adjust your feet as many times as you would like.

- This hams and glutes exercise takes balance as well as strength. I wouldn't

recommend it for beginners.

- You should feel this hams and glutes exercise in your bottom and back of the thigh

or back of the knee.

Remember that overall body and muscle balance is the greatest achievement.

Working with each hams and glutes exercise is essential to creating that balance.

Each muscle has a role in movement, function and support. Hams and glutes are no

exception.

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CALVES

A calf exercise tends to be simple, but effective. While I am not going to show you

anything fancy, this exercise will work for you. Our calf muscles go through a lot of

work during our daily activities. Every time we take a step these guys are working

to keep us upright and balanced. We are a tad limited on varying the basic calf

exercise.

The technical terms for the calf muscle are lateral gastrocnemius and the soleus.

Standing Calf Raise

Start- Begin with your feet directly under your hips.

Go For It- Simply lift up onto your tip toes. Pause for a second and lower back to

start.


- You can hold onto dumbbells for increased oomph.

- You can turn your toes outward and lift. This focuses more on the outside of the

calf muscle (soleus).

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- You can turn your toes inward and lift. This focuses on the inside of your calf

muscle (gastrocnemius).

- You can lift and lower on a 1-2-3-4 rhythm or lift up and hold for 5 seconds then

lower- lift up for 5 seconds and lower, etc.

- Lots of ways to do this simple calf exercise. Just be sure you can feel your calf

muscles working.

Calf muscles are small, but important. We want to create balance in the body.

Implementing this simple, but good, calf exercise is a great way to improve overall

balance and strength in the legs.

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BACK

Our back is so very important. One of the biggest complaints I hear from my

personal training clients is a bad back! They, and maybe you, are very aware of how

a bad back can ruin almost anything at anytime.

How can we strengthen the back (also known as latissimus dorsi or lats) totally, but

safely? Use the following back exercises to guide you into a safe back strength

training routine.

What's Your Favorite Back Exercise?

Shrugs

Start- Stand with your feet under your hips and knees slightly bent. Hold a free

weight in each hand, palms facing your sides.

Go For It- Keep your arms relaxed and elbows extended. Pull your shoulders up to

your ears. Pause for one second and lower back to start.


- Exhale as you bring shoulders to the ears. Inhale as you lower back to start.

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- You should feel this back exercise in the trapezius. That muscle is located at the

bottom of the neck.

- The actual motion is sort of like you are shrugging to someone as you say, "I

dunno!"

Bent Over Row


weight in each hand, palms facing each other, arms relaxed. Bend forward from

your hips and keep your back as flat as possible. Your head and neck are in line

with your spine.

Go For It- As you pull the free weights up, bend your elbows and keep them close to

your sides. Lift the elbows up to the sky. Pause for one second and lower back to

start.


- Exhale as you bend the elbows and lift them to the sky. Inhale as you lower back to

start.

- You should feel this back exercise in the lats. The lats are located along both sides

of the spine.

- It is very important to keep your elbows close to your sides.

- Sometimes this exercise is easier to execute when you use a straight bar.

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Deadlift


weight in each hand, palms facing your shins. Bend forward from your hips and

keep your back as flat as possible. Look directly at the floor so your neck is in

aligned with your spine.

Go For It- Keep your arms relaxed and elbows extended. Very slowly lift your

upper body to a standing position. Pause for one second and lower back down to

start.


- Exhale as your lift the upper body to standing. Inhale as you lower back to start.

- You should feel this back exercise in the lower back and possibly the back of the

thighs.

- It is important to keep your back flat and lift and lower slowly.

- You are only moving and pivoting from your hips. Everything else is stabilized.

Back Extensions

Start- Begin by leaning on either a bench or a stability ball. Allow your upper body

to relax over the top part of the bench or ball. Your feet are at the 4 and 8 o'clock

position.

Go For It- Place your hands where they are most comfortable. Slowly begin to lift

your upper body by extending from your lower back and hips. Pause for one second

at the top (as shown in the above picture) and then relax back to start.

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- Exhale as you lift the upper body. Inhale as you lower back to start.

- Try to keep your back as flat or straight as possible.

- Imagine your lower back muscles pulling your entire upper body up.

Ball Reverse Fly

Start- Allow the upper body to lay on a stability ball. Place your feet at the 4 and 8

o'clock position. Hold a dumbbell in each hand, palms facing each other.

Go For It- Begin to pull the arms out and up. You want to squeeze your shoulder

blades together. Try to pause slightly at the top before lowering back to start.


- Exhale as you bring the arms up. Inhale as you lower back to start.

- You should feel this back exercise in the middle to upper back. If you are

squeezing those shoulder blades together, you should feel it in that general area.

- The motion is sort of like a reverse bear hug. It's the exact opposite of the ball

chest fly.

Strong back muscles start with excellent back exercises. Each back exercise should

be safe and effective. It should also build your back to become a strong support for

your body.

The back stabilizes your spine and creates strength in your powerhouse! Anyone

that has played athletics is well aware that almost every movement starts at the

core. A strong and healthy back supports basic functions. A great way to erase pain

in your back, is you strengthen is safely. Switch your back exercise regularly.

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ABS

STOP! Don't do another crunch ab exercise. You have alternatives ☺☺☺☺

Abs are the most sought after body part. We want beautiful abs with no fat on top!

While many of us stick to basic crunches and sit-ups, I am going to show you

something new. Something refreshing. Get rid of those crunches and sit-ups forever.

They are only effective if done properly and that is not an easy task.

Below are some ab exercises that I love to do. I find them to be effective and fun. Oh

yeah... they don't HURT my neck either!

Take your time as you learn each ab exercise. Using the chart below, abs are defined

as three main muscles. They are called: internal oblique, external oblique and rectus

abdominus.

What's Your Favorite Ab Exercise?

Plank Pose

Start- Start in an upper push-up position. Your hands are directly under you

shoulders and your feet are together. Keep your back as flat as possible. Your head

and neck are in line with your spine (you should be looking at the ground).

Go For It- Stay in this position as long as possible. Just count those seconds!


- Remember to breathe!

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- Pull your belly button into your spine.

- If you feel this ab exercise in your lower back, lift your derriere up into the air a

bit.

- When you cannot hold on for another second, come down to all fours (hands and

knees). Then recline back so you are sitting on your heels. Then bend from your

hips so that your head is resting on the ground. This is a called Child's Pose.

- Plank Pose and Child's Pose are two of many yoga poses that I use in my trainings.

- This is my favorite ab exercise of all time. It works the inner most ab muscle called

your transverse abdominus. That muscle is responsible for holding in our stomach

(giving the appearance of a flat stomach), and supporting our spine.

Leg Lowering

Start- Begin by lying on your back. Place your hands wherever they are

comfortable. Lift your legs straight into the air.

Go For It- Very slowly begin to lower your legs so that they are almost touching the

ground. Pause for one second and begin to lift back to start.


- Inhale as you lower your legs to the ground. Exhale as you lift them back to the

sky.


- If you feel you need some lower back support, place your hands in the small of

your lower back.

- You should feel this ab exercise in your lower abs.

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Reverse Crunch


comfortable. Bend your knees and bring your feet off the floor. Push the small of

your lower back into the ground.

Go For It- Lift your bottom off the floor by bringing your knees back towards your

chest. Once they reach your chest, go back to the starting position in a controlled

manor.


- Exhale as your lift knees back towards chest. Inhale as you lower back to start.


- Try to only use your lower abs to lift your bottom off the floor. Using momentum

or your arms is not going to give you the stomach results you are looking for.


Bicycle


comfortable. Bend your knees to a 90 degree angle.

Go For It- Very slowly straighten your right leg up to the sky and lower it almost to

the ground. Bring it back to start. Now slowly take your left leg straight up and

slowly lower it to the floor. Take it back in to start.


- Inhale and Exhale as you feel most comfortable. Just breathe in this ab exercise.

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- If you feel you need some lower back support, place your hands in the small of

your lower back.


- It is extremely important to do this exercise slow and controlled. Many people

move through it faster than the speed of light. If you want results, go slow and

controlled.

- Only take the right leg up, down, and back in. The left leg stays bent in a 90 degree

position. Then do your left leg. Take it up, down, and back in as your right leg stays

in place.

Ball Crunch

Start- Have a seat on the stability ball. Place your knees over your ankles, and

separate your knees so that they are hip width apart.

Go For It- Begin to lean the upper body back. Stop at a 45 degree angle. Pause for a

second and return to start.


- Inhale as you lower back. Exhale as you move back to start.

- Putting your tongue on the roof of your mouth will help with any neck strain.

- The closer your feet are to one another the harder this exercise is.

- You can do this ab exercise many ways. Try leaning back and holding there for 10

seconds. Yowser!

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Oblique Crunch on Ball

Start- Begin by sitting on a stability ball and leaning back until your lower back is

supported by the ball. Your knees should be hip width apart and directly over your

ankles. Hands can be where you feel most comfortable.

Go For It- Begin to lift the upper body. However, instead of lifting straight up, we

want to lift up and to the right. Pause here for a second and return back to start.


- Exhale as your lift up. Inhale as you lower back to start.



- Remember to do an equal amount of sets and reps on the opposite side.

180 Ball Crunch

Start- Begin by sitting on a stability ball and leaning back until your entire body is

supported by the ball. Let the head relax too. Hands can be where you feel most

comfortable.

Go For It- Begin to lift the upper body to an almost-sitting position. Pause here for a

second and return back to start.


- Exhale as your lift up. Inhale as you lower back to start.



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- The further your feet are apart from one another, the easier this ab exercise

becomes.

Ball Rock

Start- Begin by lying on your back. Place a stability ball between your palms and

the tops of your feet.

Go For It- Begin to rock back and forward.


- BREATHE.


- This is NOT an ab exercise for beginners.

Great abdominals are possible with regular exercise, cardio and proper nutrition.

Use the above ab exercises to create your favorite routine. Remember to switch your

ab exercise regularly.

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Appendix E-

Goal Specific Menus

Each goal specific menu was based on a 41 year old, sedentary woman. She has a

good bill of health and is not pregnant. She is 66 inches tall and weighs 200 pounds.

These menus are sample menus.

Please consult with a doctor and/or a dietitian before beginning any new nutrition

and fitness program.

All suggested disease prevention menus are simply that- suggestions. The menus are

based on current findings and assumptions.

Here is a summary of the template menus you can choose from.

1500 Calories Bone Health

Osteoporosis, or brittle bone disease, currently affects an estimated ten million

Americans. Another 18 million Americans have a bone density that is not quite

osteoporosis but is still low enough to raise their risk for bone fractures. Maximum

bone loss occurs as early as the mid thirties. After that we begin to slowly lose bone

density and/or bone strength. The "Bone Health" Templates are on the cutting-edge

of current research being done in the areas of bone strength and the prevention of

osteoporosis.

The nutritional goals in maximizing bone mass and minimizing bone loss include

adequate intakes of calcium, vitamin D, magnesium, phosphorus, vitamin C,

vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. These menus

include foods such as dairy products, fruits, vegetables, whole-grains, nuts and

meats that are rich in all of these essential nutrients.

Other important nutritional bone health goals that these Templates include are

limited amounts of sodium, limited amounts of caffeine and an adequate intake of

protein. Ongoing studies are linking vitamin K and vitamin B12 to the prevention of

hip fractures and to the strengthening of bones. These menus include foods such as

dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs that are

rich in both these important vitamins.

In addition, these menus include isoflavones from soy foods, which are believed to

help prevent osteoporosis and benefit bone health. Soy foods and flaxseed are also

excellent sources of phytoestrogens. Phytoestrogens are known as plant chemicals

and have been shown to either directly or indirectly impact bone turnover.

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1500 Calories Breast Cancer Prevention

These menus are for women who are serious about taking preventative steps to

lower their risk for breast cancer. These menus are predominantly plant-based; are

low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in

calcium and moderate in sugar and sodium. These templates are high in fiber and

whole-grains, which may help to fight breast cancer by lowering levels of estrogen in

the body. These menus include good sources of unsaturated fats, specifically

monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed, and

nuts, which also may help fight breast cancer.

The Breast Cancer Templates are jam-packed with foods that contain

phytochemicals, which may have a preventative effect against certain diseases

including breast cancer. Phytochemicals include indoles in cruciferous vegetables

such as broccoli and cauliflower, polyphenols present in green or black tea, lycopene

in red colored produce, beta-carotene in orange and yellow produce and isoflavones

in legumes such as soybeans.

The foods contained in these menus increase your intake of not only phytochemicals

but antioxidants, which may also help to protect you from certain health problems

such as breast cancer. These menus provide antioxidants through a large variety of

colorful fruits and vegetables.

1500 Calories Cancer Prevention

According to the American Cancer Society, scientific evidence suggests that about

one-third of the 555,500 cancer deaths that are expected to occur in 2002 will be

related to preventable factors such as nutrition, physical inactivity, obesity and

other lifestyle factors.

The Cancer Smart Templates are for people who are serious about taking

preventative steps in the area of nutrition to help lower their risk for cancer. These

menus contain loads of plant-based foods; are low in saturated fats yet moderate in

unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and

sodium. These templates are full of fruit and vegetables, which according to the

American Institute for Cancer Research (AICR) are rich in substances that help

reduce the risk of cancer, heart disease and other chronic diseases like diabetes.

Eating a wide variety of fruits and vegetables is important because certain types of

phytochemicals are found only in specific kinds of fruits and vegetables.

Phytochemicals are "plant-chemicals" that have disease-fighting properties and

may help rid the body of carcinogens.

For example, carotenoids, a group of antioxidants found in tomatoes, watermelon

and sweet potatoes, are believed to enhance immunity and heart health as well as

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play an anticancer role. Another type, lycopene, is linked to reduced risk of prostate

and breast cancer. These templates are also high in fiber and whole-grains and

contain soy foods, which may help to fight some forms of cancer. They also include

good sources of unsaturated fats, specifically monounsaturated fats and Omega-3

fatty acids in the form of fish, flaxseed, and nuts, which also may help fight certain

types of cancer.

Consuming a diet high in fruits and vegetables ensures a diet that is full of

important antioxidants such as vitamin C, E and A (in the form of beta-carotene).

Antioxidants are also important in helping your body to prevent the DNA damage

that can cause cancer.

1500 Calories Energy Booster

Do you feel like you struggle to get out of bed in the morning, feel tired after lunch

and barely make it through the evening without falling asleep on the couch? Do you

feel just plain worn-out?

Then maybe the Energy Booster Template is just what you need. The Energy

Booster Template ensures that you eat high-energy, healthy foods all day long to

help you fight fatigue and help get you through your busy day with vigor.

The Template incorporates quick delicious energy boosting smoothies during the

least energetic parts of your day. Don't let your diet be the culprit of lost motivation!

Use the Energy Booster Template to turn your day around!

1500 Calories Healthy Aging

By the time most people reach the age of 50 or 60 they tend to accept the negative

effects of aging as a fact of life that they have little or no control over. However,

there are some factors that people DO have control over and one of those is their

nutritional intake.

There is a large body of evidence that suggests that there are positive effects we can

have on aging that deal directly with the foods we eat. The good news is that good

nutrition incorporated into our lifestyle can help improve energy level, heart

function, blood pressure, bone density, and bowel function as well as help keep

weight in a healthy range and help prevent certain diseases such as cancer.

As we age it is important to concentrate on spending calories wisely, consuming

enough protein and calcium, as well as maintaining your intake of vitamin D, iron,

vitamin A, folate, vitamin B12, vitamin B6 and zinc. Drinking plenty of fluids

including water can help battle the changes that occur with aging and fluid intake.

The Healthy Aging Templates ensure that you receive all of the proper nutrition

140


necessary to help make aging a healthy time of your life.

1500 Calories Heart Disease

Heart Disease is the number one leading cause of death in both men and women in

the United States. Foods that you choose strongly influence the health of your heart

so better dietary habits can greatly reduce your risk for heart disease.

These menus are for people who want to be health conscious and heart healthy.

These menus follow the guidelines set by the American Heart Association to help

reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a

variety of whole-grain products, and "good" fats. The menus are rich in foods that

contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and

flaxseed, which all help to lower cholesterol and protect our heart health. This heart

healthy diet is high in B vitamins including B6 and folate, which may help to lower

levels of a substance called homocysteine in the blood. High levels of homocysteine

are a clear risk factor for heart disease.

Other heart healthy substances included in these menus are phytochemicals such as

isoflavones found in legumes such as soybeans; lycopene found in produce such as

tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols

present in green or black tea; and beta-carotene found in orange and yellow

produce.

Drink your tea with these menus- current research finds that drinking tea regularly

may protect arteries from plaque build-up. The foods contained in these menus

increase your intake of not only phytochemicals but also antioxidants, which also

can help to protect you from certain health problems such as heart disease.

1500 Calories Heart Healthy

These menus are definitely Heart Healthy. They are all low-sodium (below 2400 mg

sodium for each day), they contain plenty of fiber and contain NO red meat. These

menus are low in fat, especially saturated fat, and higher in unsaturated fats,

polyunsaturated and monounsaturated, the "heart healthy" fats. These menus are

also low in cholesterol with no more than 200 mg per day. Also included in these

menus are soy foods. Soy foods can help protect against heart disease by helping to

reduce cholesterol levels.

1500 Calories High (am) to Low (pm) Glycemic

The glycemic index is a helpful tool that measures how fast a food, that contains

carbohydrates, will raise your blood sugar. The values on the glycemic index chart

are based on pure glucose.

Glucose is a carbohydrate that absorbs very quickly into the body, which makes it a

141


good base to compare other foods to. Glucose is given the value of 100 and all other

foods are compared to that number.

The closer a food is to the value of 100, the faster it will be absorbed into your

bloodstream and the faster the body will use it up. The lower the number is the

slower it is absorbed into your bloodstream.

The glycemic index only applies to foods that contain carbohydrates. That includes

every food group except the meat and fat group. The High to Low Glycemic

Template incorporates high glycemic foods in the morning and afternoon for high

energy and winds you down with low glycemic foods in the late afternoon and

through the evening hours when you are less active.

1500 Calories Low Carb

These menus are low-carb (about 40% carbs) but still contain all of the essential

nutrients. These menus are not, "no carb.” They contain enough for good health

and a healthy, successful weight loss program.

The carbs that are included are concentrated high fiber products. Also included in

these menus are "Balance Bars" that are 40% carb, 30% protein and 30% fat.

These Meal Bars make for easy but nutritious meals and fit right into these menus!

These Bars also include a great source of soy protein.

1500 Calories Low Cholesterol

The Low Cholesterol/Low Fat template provides 7 days of meal plans each

consisting of 5-6 meals each day. The macronutrient ratios average 65%

carbohydrates, 20% protein and 15% fat for the seven day period. The cholesterol

intake averages less than 120 mg per day for the seven day period.

1500 Calories Low Glycemic (all day)

As mentioned above, the glycemic index is a helpful tool that measures how fast a

food, that contains carbohydrates, will raise your blood sugar. The values on the

glycemic index chart are based on pure glucose. Glucose is a carbohydrate that

absorbs very quickly into the body, which makes it a good base to compare other

foods to.

Glucose is given the value of 100 and all other foods are compared to that number.

The closer a food is to the value of 100, the faster it will be absorbed into your

bloodstream and the faster the body will use it up. The lower the number is the

slower it is absorbed into your bloodstream. Lower glycemic foods will normally

leave you feeling fuller and satisfied longer.

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The glycemic index only applies to foods that contain carbohydrates. That includes

every food group except the meat and fat group. The Low Glycemic Templates do

all the figuring for you. Following these menus helps you follow a diet that contains

low glycemic foods.

Most of the foods contained in these menus have a glycemic index of around 50 or

less. Following a diet full of lower glycemic foods can help keep your blood sugar

level from falling too rapidly. Low glycemic foods do not cause your body to release

as much insulin into your bloodstream and as a result are broken down over a

longer period of time.

The result is a longer, steadier release of energy, helping you to feel more alert and

energetic through your day. By following these menus you will also be less likely to

binge eat because your blood sugar levels are in balance.

1500 Calories Low (am) to High (pm) Glycemic

The Low to High Glycemic Template incorporates low glycemic foods in the

morning and afternoon for those people who schedule requires less energy during

those hours and offers high glycemic foods for higher energy in the late afternoon

and through the evening hours when you may be more active.

1500 Calories Mature Women

These menus are geared toward the older woman going through menopause. At this

time in a woman's life, diet is especially important to health and well-being. These

menus meet the needs of these women.

The Mature Women menus include good sources of fiber, are low in fat (20 to 24%

fat), high in calcium and moderate in sodium. They contain Soy products, which are

believed to help fight symptoms of menopause as well, as decrease the risk for

certain cancers and help protect against heart disease.

1500 Calories On The Go

Are you one of those people who never eat right because you are always "on-the-

go"? Do you lack a healthy diet because of your busy lifestyle? Look no further! The

On-The-Go Templates are exactly what you need to continue your busy lifestyle

AND eat a healthy diet.

These Templates provide you with all types of ideas of how you can still eat healthy

even though you feel you never have the time. They incorporate whole foods as well

as some healthy fast food restaurant meals. No matter how busy you are a healthy

diet is vital to good health and increased energy. Don't let your busy lifestyle take

the place of good nutrition. You can have both by using the On-The-Go Templates.

143


1500 Calories Stable Blood Sugar

Blood sugar or glucose is the body's main source of energy and is formed when any

type of carbohydrate is digested. Keeping blood sugar levels stable or level

throughout the day is vital to people with diabetes to help protect them from

developing diabetic complications down the road. It is also imperative for people

with hypoglycemia to help keep them feeling their best all day long.

Tight control of blood sugar levels can also help you avoid hunger throughout the

day. It is the dips in your blood sugar level that brings on those feelings of intense

hunger. The Stable Blood Sugar Templates are meant to help people keep their

blood sugar levels as stable as possible throughout the entire day.

The Templates incorporate six meals everyday to help minimize dips in blood sugar

levels. They are packed with good nutrition including fiber, healthy fats, flaxseed

and chromium that all play an important role in stabilizing blood sugar levels.

If you have type 1 or type 2 diabetes, check with your physician before following any

type of meal plan. Meal planning for diabetics should be individualized and based

on individual nutritional goals as well as medications.

1500 Calories Stroke Prevention

The Stroke Templates follow the ideas of the "DASH Diet" (Dietary Approaches to

Stop Hypertension), a set of dietary guidelines designed for those with high blood

pressure but also a heart-healthy eating plan.

Recent research found that the DASH Diet, which may help lower blood pressure,

might also reduce levels of homocysteine, a possible risk factor for heart disease and

stroke.

The DASH Diet is rich in low-fat dairy foods, fruits, and vegetables as well as low in

saturated fat and total fat. This eating plan is rich in minerals that may help to

lower blood pressure, especially calcium, potassium and magnesium. These

templates are also jam packed with vitamin C. A growing body of evidence suggests

that people who eat plenty of fruits and vegetables daily to meet their vitamin C

requirements have healthier blood pressure levels than those who don't.

These Templates contain loads of fruits and vegetables, which allows for a moderate

intake of sodium since these foods are so much lower in sodium than many other

foods. Sodium continues to be a controversial issue when it comes to high blood

pressure but it is always good general nutritional advice to follow a diet lower in

sodium.

It is hard to believe but every 53 seconds, someone in the United States experiences a

144


stroke and every 3.3 minutes someone dies from a stroke. According to the

American Stroke Association, strokes killed an estimated 158,448 people in 1998

and it is the nation's third leading cause of death. Stroke is also one of the leading

causes of serious, long-term disability in the United States.

Among the many risk factors for stroke, high blood pressure is one of the most

significant. People with heart disease are also at higher risk of stroke. Fortunately

risk factors for both of these conditions can be lowered with proper nutrition.

1500 Calories Vegan

These menus are for the strict vegetarian or vegan. They include NO animal

products. These menus ensure over 800 milligrams of calcium per day, a mineral

that is hard to get for vegans. They also contain plenty of fiber and at least 72% of

the RDI for Iron for the weeks average. The higher calorie levels contain all of the

recommended Iron for the day. These menus contain plenty of healthy soy also.

1600 Calories Low Fat

The Low Fat template has been designed to yield results by combining the cleanest

(low in fats), highest quality foods possible distributed between 5 and 6 meals each

day to boost metabolism.

Protein sources are provided by lean meats such as chicken, turkey and fish. This

template may be somewhat limited in variety but has been proven to shed weight

when combined with a regular exercise routine consisting of cardiovascular

exercises to burn calories and resistance exercises to maintain muscle tissue.

The Low Fat template is a very popular choice among fitness enthusiasts. It works

well to burn fat and maintain muscle.

1600 Calories Wheat Free/Low Fat

The Wheat Free/Low Fat template provides 7 days of meal plans each consisting of

5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 20%

protein and 15% fat for the seven day period.

1700 Calories Vegetarian/Low Fat

The Low Fat Vegetarian template provides 7 days of meal plans each consisting of

5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15%

protein and 20% fat for the seven day period.

145


1800 Calories Teen Scene

Is getting your teenager to eat a healthy, well-balanced diet an everyday challenge?

During the teen years, good nutrition plays a vital role in proper growth and

development as well as eating habits later in life. Now is the time to teach your teen

good eating habits that will last a lifetime.

The Teen Scene Templates will help guide you through feeding your teenager a

healthy diet that you can BOTH agree on. The Teen Scene Templates will ensure

your teenager is receiving all of the essential nutrients they need for proper growth

and development through these crucial years.

These Templates include what all teenagers need: plenty of calcium, iron, calories,

protein, carbohydrates, fiber, zinc, as well as other essential nutrients. These

Templates are formed around a healthy diet for teens that includes four or more

servings of dairy per day; four to six ounces of lean meat per day, fish, poultry or

dried beans per day; three servings of vegetables; two servings of fruit and at least

six servings of grain products per day.

1900 Calories Performance Training

The performance menus provide high quality whole grain and vegetable foods for

optimum performance needs. The average macronutrient ratio for the 7-day period

is 60% carbohydrates, 20% protein and 20% fat.

The templates also offer a daily average intake of 40 grams of dietary fiber. High

fiber levels will minimize body fat storage and stabilize glucose thus stabilizing

blood sugar levels within the body to maximize sustained energy levels.

2200 Calories Lean Bodybuilder

The Lean Bodybuilder template provides 7 days of meal plans each consisting of 5-6

meals each day. The macronutrient ratios average 50% carbohydrates, 35% protein

and 15 percent fat for the seven day period.

Next are the Grocery Lists and Goal Specific Menus.

Use them as they are or modify as needed. Always

consult with your physician or dietitian before

embarking on this or any new nutrition, fitness, health

program.

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381


Appendix F-

Additional Resources The below resources are available to you for FREE. Some of these sites are NOT

available to the public. Only paid subscribers can get in and feed on the

information. One of my goals was to provide a comprehensive resource guide for

you. You should be able to find just about anything using the resources below.

Exercise/Fitness:

� http://www.strength-training-woman.com = Additional strength training and

fitness information. Home of the Net’s Leading Online Personal Trainer-

Me! A nice layout for all things fitness.

� http://www.hitechtrainer.fitdv.com/new/mainpage.html = Online fitness

videos, recipes, articles and loads more. This is the exercise magazine that

my online personal training clients receive when they work with me.

Definitely check this out. It’s great.

Recipes:

� http://www.fitdv.recipezaar.com/ = Thousands of recipes sorted every which

way. Most recipes include nutritional information.

Additional Nutrition Programs:

� http://meltthefat.burnthefat.hop.clickbank.net = My partner in fitness, Tom

Venuto, explains his theories about burning fat and getting lean. Tom is a no

non-sense guy and has an amazing story to share.

Online Personal Training:

� http://www.TrainerLynn.com = Delivers an entire month of workouts and

menus to your inbox. This is direct one-on-one consulting with me. I ask you

a few questions and them custom build your very own fitness and nutritional

program.

Starting Your Own Online or Work at Home Business:

� http://buildit.sitesell.com/mylife.html = This resource may seem a bit off, but

let me explain. Part of being truly healthy is having your life dreams and

goals come true. As we learned in the program, realizing these goals is the

first step. The second step is ACTION. This link takes you directly to the

company I used to create my online business. I highly recommend them

382


Closing Words

The End of the Program. The Beginning of a New You

You are now ready to start your new life. You have all the tools and resources

available to you. You can now:

� Create a Cardio Program

� Create a Strength Training Program

� Cool Down and Stretch Properly

� Build Rest Days into Your Fitness Program

� Pick Foods That Are In Line With Your Nutrition Goals

� Stick With It

� Create Motivation on Days You Feel “Off”

� Map Out Your Life Goals

� Take Baby Steps to Create the Life You Have Always Wanted

� Change Your Body in a Safe and Healthy Way

This program is about starting from where you are right now. Begin to change a

“not-so-good” habit into a great, healthy habit every few days or weeks. Do your

best and you will- without a doubt- succeed.

I would love to hear your success stories. Please let me know how you are doing.

What worked for you, what did not, what you enjoyed, what you disliked, what you

wish there was more of, etc. Let me know by visiting

http://www.strength-training-woman.com/contact.html

Here’s a Little Story That May Motivate You

(As It Did to Me) the First Time I Read It

You probably know that Babe Ruth set the record for the most home runs during

his time. But did you know that he also set another record? This one was buried

deep in the record books.

Babe Ruth also set the record for striking out. He actually struck out 1330 times-

that’s three times more than the next closest player. But he never once allowed his

fear of striking out to dampen his spirit for the Most Home Runs record.

Good luck. I look forward to hearing your success story!

It WILL work, if YOU work it,

Lynn VanDyke

http://www.strength-training-woman.com

http://TrainerLynn.com

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