GETTING GETTING

STARTEDSTARTED

GET EDUCATED

GET MOTIVATED GET RESULTS

A GUIDE TO HELP YOU REACH YOUR GOALS AND MAXIMIZE YOUR POTENTIAL FOR SUCCESS.

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TABLE OF CONTENTS

BEFORE  YOU  START:   4  

BODY  COMPOSITION   4  

UNDERSTANDING  WHERE  YOU  ARE  AND  WHERE  YOU  WANT  TO  GO   4  BODY  FAT  RANGES   4  BMI  CALCULATION   4  LOWERING  AND  CONTROLLING  BODY  COMPOSITION   5  

NUTRITION   6  

THE  BUILDING  BLOCK  OF  RESULTS   6  THE  LAW  OF  THERMODYNAMICS   7  MACRONUTRIENT  #1:  PROTEIN   8  MACRONUTRIENT  #2:  CARBOHYDRATES   9  MACRONUTRIENT  #3:  FAT   10  QUICK  REFERENCE  GUIDE  FOR  DAILY  FOOD  CONSUMPTION   11  HELPFUL  TIPS  FOR  MENU  PLANNING   12  WATER  AND  PERFORMANCE   12  ALCOHOL  AND  WEIGHT  LOSS   12  

CALORIC  NEEDS  AT  A  GLANCE   13  

CALORIE  COUNTING  VS  PORTION  SIZES   14  

CHOOSE  WHAT  WORKS  FOR  YOU   14  COUNTING  CALORIES   14  HEALTHFUL  TIPS  TO  REDUCING  CALORIE  INTAKE:   14  PORTION  CONTROL   15  

CARDIO  TRAINING   17  

GIVING  YOUR  HEART  A  REGULAR  BEATING   17  RESTING  HEART  RATE   18  TIPS  FOR  EFFECTIVE  CARDIOVASCULAR  TRAINING   18  

CARDIOVASCULAR  EQUIPMENT   19  

LET  US  ENTERTAIN  YOU   27  

STAY  MOTIVATED  WITH  BAILEY’S  GROUP  FITNESS  CLASSES   27  

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SUPPLEMENTATION   31  

PICKING  UP  WHERE  FOOD  LEAVES  OFF   31  

RESISTANCE  TRAINING   32  

SCULPTING  YOUR  BODY  AND  BURNING  MAXIMUM  CALORIES   32  MUSCULAR  STRENGTH  AND  ENDURANCE   33  MALE  AND  FEMALE  DIFFERENCES   33  ACTIVATING  THE  CORE   33  COMMON  TERMS:   34  GENERAL  TRAINING  PRINCIPLES   34  

THE  BASIC  EIGHT  MACHINES   35  

EQUIPMENT  FOR  EVERY  MAJOR  MUSCLE  GROUP   35  

ADDITIONAL  EQUIPMENT   39  

BASIC  RESISTANCE  ROUTINE   42  

FLEXIBILITY   45  

POPULAR  MYTHS  ASSOCIATED  WITH  NUTRITION  AND  FITNESS   45  

EDUCATED,  MOTIVATED,  AND  READY  TO  GO   46  

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BEFORE YOU START:

• This program is intended for those who are in good health. • You should always consult a doctor before starting any dietary

or exercise plan, especially if you have a medical condition, including but not limited to, heart disease or diabetes.

• If you're pregnant or breast feeding, you need to consult your doctor before making changes to your diet. You and your baby’s needs are different, and this may not be an ideal time for weight loss.

• If you are morbidly obese or have a BMI greater than 30, it may benefit you to consult your doctor and a dietician to work side by side with you as you embark on your fitness program. Due to your specific nutritional needs, a dietician may be better suited to give you diet that can provide you with the desired results.

BODY COMPOSITION UNDERSTANDING WHERE YOU ARE AND WHERE YOU WANT TO GO

Body composition refers to the amount of fat and lean body tissue or fat free mass that comprises the body. Though most individuals are concerned with body composition for cosmetic reasons, it is extremely important for good health. Body Fat Ranges Women: Ages Low Healthy Overweight Obese 20-40 yrs Under 21% 21-33% 33-39% Over 39% 41-60 yrs Under 23% 23-35% 35-40% Over 40% 61-79 yrs Under 24% 24-36% 36-42% Over 42% Men: Ages Low Healthy Overweight Obese 20-40 yrs Under 8% 21-33% 33-39% Over 39% 41-60 yrs Under 11% 23-35% 35-40% Over 40% 61-79 yrs Under 13% 24-36% 36-42% Over 42%

*Source: World Health Organization and National Health Institute

BMI Calculation BMI is another tool used to determine body composition. This number is determined by using the following calculation: Weight in pounds (lbs) divided by height in inches (in) squared and multiplied by a conversion factor of 703 (weight (lbs) / [height (in)2] x 703).

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Therefore, to calculate BMI, take the weight (lbs) and divide it by height (in). Take the result of that calculation and divide it by height again. Then, multiply that number by 703. Round to the second decimal place. For example: Weight = 150 lbs, Height = 5'5" (65 inches).

BMI calculation: [150 ÷ 652] x 703 = 24.96

For adults 20 years and older, the BMI results are interpreted using standard weight-status categories that are the same for all ages and for both men and women. The standard categories associated with BMI ranges for adults are shown in the following table.

BMI Weight Status Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30.0 and Above Obese

Source: National Institute of Health Technology Assessment

Lowering and Controlling Body Composition

This is best accomplished by combining a proper diet with cardiovascular exercise and weight training. Improving body composition means decreasing fat weight while increasing muscle weight.

Dieting alone will reduce fat but it will also reduce lean weight,

usually decreasing the amount of muscle tissue. This is counter productive because muscles are the “engines” of the body and have high-energy requirements 24 hours per day. Consequently, anything that lowers muscle mass also lowers metabolic needs and actually works against fat loss.

Aerobic exercise increases the rate of fat loss by burning

additional calories and decreases the rate of muscle loss by providing low intensity exercise. Aerobic activity also enhances cardiovascular fitness and should be included in every weight loss or weight control program.

Weight training also increases the rate of fat loss by burning

additional calories.

However, strength training actually increases muscle weight by providing high intensity exercises. That is, strength training increases muscle mass, which automatically increases metabolic needs. Strength training, therefore, provides a double reducing effect by using additional calories both for exercise and muscle maintenance and repair.

See chart ‘Recommendations for Ideal Physical Activity’ on the following page for details.

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Source: US Department of Health and Human Services 2008 Physical Activity Guidelines for Americans

NUTRITION THE BUILDING BLOCK OF RESULTS

Let us take a moment to change our perspective on food. Say this out loud and with enthusiasm: “I’m eating to live, not living to eat!”

Eating properly accounts for up to 80% of the results you’ll see while on an exercise program. The first thing you need to understand about proper food intake is exactly what your caloric maintenance level is. A calorie is simply a unit of energy. Let’s say that your maintenance level is 2000 calories. What this means is that on a typical day your body will burn 2000 calories. When you eat the same number of calories your body burns each day, you will neither gain nor lose weight. You are at your caloric maintenance level. If 2000 calories is maintenance, then you have to eat slightly below that, so a deficit is created in order to lose fat. You cannot go too far below maintenance or you will be tired, hungry, and your metabolism will slow down. So you want to eat just slightly below maintenance. If maintenance is 2000 calories, then you could eat 2000 calories of anything; pizza, ice cream, cake, pasta, or whatever it is you love to eat, and not gain weight. If you eat above maintenance with salad you will gain weight. Now, this is obviously not the ideal food intake, but when it comes to losing weight, the calorie is king. And, following a calorie driven diet plan allows the dieter to make the proper adjustments to eat based on portion control, not deprivation.

After learning about the importance of total calories, let’s take a closer look at what makes a calorie exist. Calories are derived from protein, carbohydrates, fat, and alcohol. Both protein and fat are worth four calories per gram, alcohol is worth 7 calories per gram, while fat is the densest at nine calories per gram. Alcohol, fat, and simple carbohydrates tend to add the sneaky extra calories into our diets that we don’t

Recommendations for Ideal Physical Activity 18-64 yrs

• All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. • For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. • Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.

65 yrs +

 • Older adults should follow the adult guidelines. When older adults cannot meet the adult guidelines, they should be as physically active as their abilities and conditions will allow. • Older adults should do exercises that maintain or improve balance if they are at risk of falling. • Older adults should determine their level of effort for physical activity relative to their level of fitness. • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

a. Moderate-intensity physical activity: Aerobic activity that increases a person’s heart rate and breathing to some extent. On a scale relative to a person’s capacity, moderate-intensity activity is usually a 5 or 6 on a 0 to 10 scale. Brisk walking, dancing, swimming, or bicycling on a level terrain are examples. b. Vigorous-intensity physical activity: Aerobic activity that greatly increases a person’s heart rate and breathing. On a scale relative to a person’s capacity, vigorous-intensity activity is usually a 7 or 8 on a 0 to 10 scale. Jogging, singles tennis, swimming continuous laps, or bicycling uphill are examples. c. Muscle-strengthening activity: Physical activity, including exercise that increases skeletal muscle strength, power, endurance, and mass. It includes strength training, resistance training, and muscular strength and endurance exercises. d. Bone-strengthening activity: Physical activity that produces an impact or tension force on bones, which promotes bone growth and strength. Running, jumping rope, and lifting weights are examples.  

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realize, such as sodas, beer, alcoholic mixed drinks, and coffee-based treats. When we drink a beverage, our bodies do not feel satisfied and our drive to eat will continue to make us graze for our next meal. Essentially, beverages are empty calories and do not have any benefit what so ever to our diets.

The second critical item concerning proper food intake is eating a proper ratio of carbohydrates, proteins and fats at each meal. Let’s use the analogy of a wood-burning stove to explain why you feel that way. We need paper to start the fire, sticks to get it going, and then logs to keep it going. This is how carbohydrates, protein and fats work. Carbohydrates are like the paper – they get burned up very fast, proteins are like the sticks in that it takes a little longer to burn, and fats are equivalent to the logs – they will take the longest to burn. By finding the right ratios of carbohydrates, proteins, and fats, you will be able to get the most energy out of each meal, keeping your inner fire burning at all times and at an even rate. This equates to you not experiencing large energy swings or feeling starved between meals. The Law of Thermodynamics

Before we talk about each macronutrient individually, it is important that we start by discussing what ties them all together: the law of thermodynamics. The law of thermodynamics is a constant in the universe, meaning that energy cannot be created or destroyed; it merely changes form. When it comes to food, the law of thermodynamics teaches us that calories in and calories out are the means of controlling the energy in our system, the human body. For our systems, energy is consumed and burned in the form of calories, with heat being a product of the expenditure. To better explain the process of gaining, losing, and marinating weight, review the statements below.

• If more calories are consumed than burned, energy is stored.

o Energy in > Energy out = weight gain

• If more calories are burned than consumed, energy reserves must be used to meet the physical demands of the system.

o Energy in < Energy out = weight loss

• If calories consumed and burned are equal, then the system’s energy becomes balanced.

o Energy in = Energy out = maintenance

The law of thermodynamics is important to learn because it will help you to understand why calories

cannot be ignored. Although there are healthy and not-so-healthy sources of calories, a calorie is still a calorie. We know that it is better to consume all foods from whole-food sources such as vegetables, legumes, fruits, lean meats and fish. But, we also live in a world with a McDonald’s on every corner. Simply stated, sometimes it is easier to consume processed foods for energy as opposed to nutritionally sound sources. For the weight conscious, this is where the law of thermodynamics is a lifesaver. Just because you happen to eat your lunch at Wendy’s today does not mean that you have blown your entire diet. You have the opportunity to get back on track by monitoring your caloric intake for the rest of the day in order to

Overall health and wellness is not limited by age.

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ensure you do not exceed your minimal needs. Likewise, those who are training properly to add size can only do so if he or she has enough food coming in to supply the body’s demand for nutrition. In order to add quality muscle, one must not only be training hard enough to create the demand for repair, but he or she must also be providing their systems with ample amounts of vitamins, minerals and calories so that the body can refurbish and build upon its existing structure. The calories we consume are from protein, carbohydrates, fat and sometimes alcohol. Protein and carbohydrates are equal in their values at four calories per gram (4 cal/gm). Fat is the densest of the four, weighing in at nine calories per gram (9 cal/gm), and alcohol plays the middle child at seven calories per gram (7 cal/gm). Alcohol provides empty calories. Because it digests like a food and metabolizes like a drug, it provides a double-whammy against any and all weight loss attempts by adding extra calories, slowing down the metabolism and making your liver work overtime. Macronutrient #1: Protein

The first macronutrient that we will start with is protein.

Protein is probably one of the most popular due to the mass marketing in recent years of high protein/low carbohydrate diets and related products. Protein and carbohydrates are compared as if each represents the angel and the devil that sit upon the shoulders debating over whether or not you should ask for the dessert menu. However, from a caloric value, they are one in the same at 4 cal/gm. So, the next time you pick up a meal replacement bar, do the math and see just how many calories you are receiving from the protein. Odds are most of the calories in the bar will come from protein.

Protein is the second most plentiful substance in the body, and it makes sense that because human tissue is constructed of proteins, we consume animal products to achieve an ideal protein intake. The average person should consume roughly half to three-fourths of their body weight in protein. If you weigh 150 lbs, you should try to eat between 75-113 grams per day. Unless you are a vegetarian or vegan, the main staple of protein in the diet will be derived from eating animal proteins such as beef, poultry, eggs, and dairy. A vegan or vegetarian can attain their protein requirements by combining plant sources, such as eating nuts and grains or beans and rice.

Essential and non-essential describe two kinds of amino acids that construct proteins. Non-essential amino acids can be made by the body, meaning you do not have to solely rely on food consumption alone to get them. The other type, essential amino acids, has to be consumed because your body cannot produce them on its own. Amino acids are the molecules that make up the proteins, but there are many possible combinations of these amino acids. Think of it this way; amino acids are like letters, and proteins are like words. There are many ways to put letters together to make words and each word has a different function; a different place in the language. The protein you eat is broken down into individual amino acids in the digestive system and then different cells take the ones they need and recombine these amino acids into the proteins that make up your body. Picture a Scrabble board full of words. Then imagine the tiles getting dumped, mixed up and reassembled into new words.

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Getting the right kinds of protein is similar to shopping for clothes. Some clothing comes in complete

sets. The jacket is sold with the skirt or pants, and together they make a complete outfit. With other clothing you mix and match: jeans from one rack, a shirt from another or maybe a sweater from a different store across town. Proteins, too, come in complete sets or as incomplete parts that work together. A complete protein contains all nine of the essential amino acids; a protein missing one or more of these is an incomplete protein. Naturally, foods that come from species closest to humans (i.e., animal foods) contain complete proteins, since animal tissues have an amino acid composition similar to our own. Both grains and legumes contain significant amounts of protein, but these proteins do not contain all of the essential amino acids. Except for soybeans, plant proteins do not contain all the essential amino acids, so they are called incomplete proteins.

While it may seem that animal proteins are better nutritionally, the differences in quality between animal and plant proteins are more theoretical interest than practical significance. People can grow just as well on plant proteins. Plant-protein eaters may even be healthier, since they avoid the fat that comes with animal protein. One plant food can supply the amino acids missing in another. Proteins from different kinds of plants complement each other and, in fact, many common and traditional foods are based on complementary proteins. Macronutrient #2: Carbohydrates

We've come a long way from the days when one of the popular fitness knee-jerk answers to the question, "What should I eat?" was, "Don’t eat a lot of carbohydrates." We now know that the staple of most diets (average and healthy being 50-60% of daily caloric intake) is the carbohydrate and they cannot be described as always good or bad. Some kinds promote optimal health while others, when eaten often and in large quantities, actually increase the risk for diabetes and coronary heart disease. The resurgence of the Atkins diet and the rise of the South Beach along with other low-carbohydrate diets have incorrectly put a bad spin on the carbohydrate. While it may be true that easily digested

carbohydrates such white bread, white rice, pastries, and other highly processed foods not found in nature may contribute to weight gain and interfere with weight loss, it does not mean all carbohydrates are suspect. Regardless of what you have read or heard about the dangers of carbohydrates, they are a very important part of a healthy diet. Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ and muscle function. The best sources of carbohydrates, such as fruits, vegetables and whole grains, deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.

Carbohydrates come from a wide array of foods - bread, beans, milk, popcorn, potatoes, cookies, spaghetti, corn and cherry pie. They also come in a variety of forms: sugars, fibers, and starches. The basic building block of a carbohydrate is a sugar molecule, a simple union of carbon, hydrogen and oxygen. Starches and fibers are essentially chains of sugar molecules. Some contains hundreds of sugars. Some chains are straight while others branch wildly. Carbohydrates are broken down into two main categories: simple and complex. Simple carbohydrates are defined as any mono or disaccharide (one or two sugars), including fructose. Examples of simple carbohydrates are chocolate, honey, table sugar, molasses, syrup and even fruit. Of course, there is a large nutritional difference between an apple and a 3-Musketeers, but they are both considered to be a simple carbohydrate because of their molecular structure. Complex carbohydrates are defined as a polysaccharide (many sugars), and this grouping includes white and whole wheat breads and pastas, legumes and vegetables.

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An accepted system for classifying carbohydrates calls into question many of the old assumptions

about how carbohydrates affect health. This new system, known as the glycemic index, measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates. For example, white bread is converted almost immediately to blood sugar, causing it to spike rapidly. It's classified as having a high glycemic index. In contrast, whole grain bread takes longer to digest causing a lower and gentler change in blood sugar. It has a low glycemic index. Diets filled with high-glycemic-index foods, which cause quick and strong increases in blood sugar levels, have been linked to an increased risk for both diabetes and heart disease. On the other hand, lower glycemic foods have been shown to help control type-2 diabetes. One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are, meaning the level at which has been altered from its pure form found in nature, if found naturally at all. Processing carbohydrates removes the fiber-rich outer bran and the vitamin- and mineral-rich inner germ, leaving mostly the starchy leftovers that do not contribute to a sound, nutrient-rich diet.

The digestive system handles all carbohydrates in much the same way - it attempts to break them down into single sugar molecules, since only these are small enough to cross into the bloodstream. The body converts digestible carbohydrates into glucose (commonly known as blood sugar), because cells are designed to use this as a universal energy source. Fiber is an exception. It is put together in such a way that it can't be broken down into sugar molecules, and so passes through the body undigested. Macronutrient #3: Fat

Although many of us think all fat is bad, dietary

fat is actually essential to health. Fat not only supports organ structure and absorption of fat-soluble nutrients (vitamins A, D, E and K), it is also an essential part of every cell in our bodies. If we eat 20-30 percent of our total energy intake as fat, we will have enough to perform these important functions. This equals about 44 grams of fat per day for a person eating 2,000 calories. What concerns us about fat is that it is very high in calories. For every gram of fat we eat, we consume 9 calories. Compared to the 4 calories in each gram of carbohydrate or protein, this can add up. For example, a 3-ounce hamburger has about 18 grams of fat or 162

calories of the total 270 in the burger, whereas a 3-ounce serving of turkey (white meat) has 9 grams of fat or 81 calories of the total 150 calories. Fat also comes in different types and there's a lot of confusion about which type is healthiest. Most healthcare providers recommend reducing saturated fat - the type mostly found in animal foods - to less than 10 percent your total energy intake. Instead, we should replace saturated fat with monounsaturated fats such as olive, canola, or peanut oil, or to a lesser extent with polyunsaturated fats such as corn oil or vegetable oil. Trans-fatty acids found in hydrogenated fats such as margarines and snack foods should also be limited. Their effects on health are not clearly understood but appear to be negative.

Most of us are aware of the importance of limiting the fat in our daily diets. Excess fat intake has

been linked with such chronic conditions as heart disease, obesity and certain cancers. To reduce our risk for each of these diseases, Americans are advised to keep our fat intake under 30 percent of total daily calories. But what type of fat is the healthiest to eat?

Saturated fats are generally from animal sources. These are the "bad fats" associated with heart

disease and high cholesterol These fats can be found in meat, milk and dairy products, butter and margarine, and coconut and palm kernel oils. Experts recommend that you limit your intake of saturated fat

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to less than 10 percent of your daily calorie intake. The sneaky food is shellfish, that although are low in fat, pack a serious punch with cholesterol. And what do we generally do with shellfish? Fry it, smother it in butter, or dip it in tartar sauce, all of which contribute to higher cholesterol levels and an increase of fat intake.

Polyunsaturated fats come from plants. When you replace saturated fat with polyunsaturated fat,

you can reduce your risk of heart disease. Polyunsaturated fats include corn oil, safflower oil, and sunflower oil, walnuts, sesame seeds, and pumpkin seeds. Less than 10 percent of our daily calories should come from polyunsaturated fats. Excess intake has been linked to the development of cancer.

Monounsaturated fats are probably the

healthiest for us. They are associated with reduced risk of heart disease and do not appear to contribute to cancer. They are found in olives and olive oil, almond oil, canola oil, avocados, cashews and peanut oil. A food label tells you the total fat and the specific amounts of saturated, polyunsaturated, or monounsaturated fat in that food. Use it to monitor your fat intake. The most important goal is to keep your total fat intake low and not to be excessive with any one type of fat.

Never before have Americans had so many

fat-free foods to choose from. In our effort to eat healthier diets, consumers have convinced the food industry that tasteful fat-free foods are a sign of the times. Yet many fat-free foods have been around for centuries. These include most fruits and vegetables (excluding avocado and coconut), beans, legumes, most grains, popcorn, salsa, coffee and tea. Any of these could be included as part of a healthy eating plan. Other fat-free foods have been available only over the past decade, including fat-free cookies, crackers, soups, cakes, luncheon meats, ice cream, yogurt, hot dogs, salad dressing, cream cheese, sour cream and chips.

Package labels now provide us with relatively accurate information on the fat content of foods. It is

important to look at portion sizes. Some foods may be considered fat-free in small portions, but if you eat a large amount, the small amount of fat per serving may add up. And although these fat-free items have provided a lower-fat alternative, they also tend to provide a lot of calories, particularly in the form of simple sugars. In fact, many of us who have switched to fat-free products have actually increased the total calories we eat because we aren't controlling our portions. But remember, anytime you take in more calories than you burn off, you gain weight even though it wasn't your intention at all. Quick Reference Guide for Daily Food Consumption

Minimum Maximum Carbohydrate 45% of daily caloric intake 65% of daily caloric intake Fat 20% of daily caloric intake 35% of daily caloric intake Protein 10% of daily caloric intake 35% of daily caloric intake Fiber 20-30 g dietary fiber Cholesterol 200 milligrams Water 8 glasses per day

Avocados are a great source healthy fats, potassium and iron.

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Helpful Tips for Menu Planning

Do your best in being realistic and creating a menu that is realistic for your tastes and lifestyle. If you stray to far from your comfort zone, you could find yourself not complying with your program.

Eat before grocery shopping to avoid impulse cravings and create a grocery list before you head for the store. This will help to keep you on track.

Distribute protein, fat and carbohydrates evenly throughout the day and at each meal. Choose whole grains and fresh/frozen fruits and vegetables over refined grains and simple sugars

(the fiber and complex carbohydrates will aid in hunger control) whenever possible. Schedule four to six meals per day. This helps to control hunger, minimize blood sugar fluctuations

and increase energy levels throughout the day. Avoid empty calories (such as alcohol) and highly processed foods (such as candy bars). They use

up calories and do little to provide for hunger control. Drink plenty of water. Weigh and measure food as much as possible to help train the eye in maintaining proper portion

control and to avoid under or overeating. Water and Performance

Studies have shown that a fluid loss of even two percent of body weight will adversely affect circulatory functions and decrease performance levels. A good way to keep track of how much your really need to drink is first determine your average daily weight (weigh first thing in the morning) and use this number as your “normal” state of hydration. Don’t begin training until you are at, or slightly above, your standard weight. Your hydration checklist:

Drink three to six ounces of fluid every 10-15 minutes during a workout.

When exercising less than 90 minutes, water is the best choice for fluid replacement.

If a workout exceeds 90 minutes, use a sports drink as a carbohydrate to replace the depleted muscle glycogen.

Alcohol and Weight Loss

As long as you stay within the number of calories you need each day to lose weight, alcohol can make up part of your calorie intake. However, if you're watching your weight, keep in mind that alcohol can be problematic for a number of reasons.

Alcohol is calorie-dense. There are seven calories per gram of alcohol and because it contains no nutrients you consume only empty calories every time you top off that wine glass.

Alcohol decreases your body's ability to burn fat. Because the body perceives alcohol as a toxin, it gives priority to metabolizing and excreting it from the body's systems. The body's fat-burning process is slowed down and fat storage is promoted, especially in the belly. Having a “spare tire” there is

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particularly detrimental to your health. Alcohol stimulates your appetite by upsetting the appetite regulation system that normally tells you

when you have eaten enough which is not a good thing if you're trying to lose a few pounds. Alcohol loosens inhibitions. This can cause your resolve to stick to healthy eating and to limit your

drinks to fade the more you drink. To stop this from happening, tell a friend your plans for the evening and enlist their help in ensuring you stick to them.

Snack foods high in salt and fat are often eaten when drinking. Be wary of the snack foods provided by some bars - these not only may be high in fat and calories, a danger in itself, but their saltiness may encourage you to drink more. If you're interested in weight control, consider bypassing these high-fat, high-salt snacks. Instead eat something healthy before you go out, and have a glass of water or diet soda between drinks.

CALORIC NEEDS AT A GLANCE

When it comes to the calories needed to get the results you want, elements such as basal metabolic rate and daily activity level determine the total; the following calorie guidelines have a broad range because of these factors. Someone who has a job as a bus driver or who sits at a desk all day will obviously not burn as many calories as a firefighter or construction worker. Likewise, someone who works out at a lower intensity three days a week will not have the calorie needs of an endurance athlete. As a result, the range below starts at the sedentary individual who exercises at an active recreational level to the person who has a more physically active job and/or works out more vigorously, more often. Determine your need by starting at the first caloric range, moving up if you feel as if you have bottomed out because of a lack of energy. This feeling of hitting the proverbial floor can easily be remedied by increasing your caloric intake 100 calories at a time, maintaining that level for two to three days. Once you feel that you have achieved an ideal state of energy, maintain that level. For ideal ratios of protein, carbohydrates and fat, refer to the previous section on macronutrients.

Source: mypyramid.org and mayoclinic.com

CALORIES FOR WOMEN Wt in lbs 1500 1600 1700 1800 1900 2000 2100 2200 2300 2400 2500 2600 100-125 125-150 150-175 175-200 200-250 250-300 300+ Refer to your doctor or consult a dietician for a customized nutrition plan

CALORIES FOR MEN Wt in lbs 1700 1800 1900 2000 2100 2200 2300 2400 2500 2600 2700 2800 100-125 125-150 150-175 175-200 200-250 250-300 300-350 350+ Refer to your doctor or consult a dietician for a customized nutrition plan

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CALORIE COUNTING VS PORTION SIZES CHOOSE WHAT WORKS FOR YOU Counting Calories

Here is where the Law of Thermodynamics has the chance to shine. With reference to food, this law dictates that we must decrease caloric intake in order to lose weight. The trick is to not cut calories so much that the body starts targeting our most important weapon in maintaining metabolism: muscle. When the body detects that it is not getting enough nutrition to support basic metabolic function, it attempts to eliminate the deficit by reducing energy expenditure, and muscle is subsequently reduced in order to restore energy balance. Our bodies are ready to execute this natural survival tactic at any time, which is how our ancestors survived hundreds of years ago when it was feast or famine and we were chasing dinner or running as dinner chased us! What our bodies do not understand is that most people currently have an ample food supply and will not suffer the starvation experienced in years past.

Even though our body’s hair trigger response is to start dismantling muscle tissue, we do have the tools to outsmart it. Surprisingly, the tools are at your fingertips and have been all along. First and foremost, we cannot starve our bodies with too few calories. And if we are working out, we really must pay close attention to our body’s response. But, if we eat slightly below our recommended calorie intake and perform a healthy amount of physical activity, we have the power to maintain and increase lean body mass while lowering body fat. Healthful tips to reducing calorie intake:

Distribute protein, carbohydrate and fat intake throughout the day at each meal to encourage satiety (the feeling of fullness).

Choose whole grains and fresh vegetables over refined grains and simple sugars whenever possible. The fiber and complexity of the starches found in these foods will aid in hunger control.

Schedule at least 4 to 6 meals a day. This will aid in controlling hunger and minimizing blood sugar fluctuations and increase energy levels throughout the day.

Avoid empty calories and highly processed foods. They waste your allotted calories and do little to provide you with satiety. Shopping the perimeter of the grocery store where most naturally occurring groceries are found (meats, fruits, vegetables and dairy) is a useful technique in accomplishing this goal.

Drink plenty of water (8-10 glasses a day minimum). Weigh and measure your foods to ensure that you are learning what the calories in a portion look

like. Invest in a food scale and keep plenty of measuring cups on hand to make this technique easy. Keep a food diary and write down everything you eat and drink for one week before beginning your

program, along with the preparation, your mood, the time and level of hunger you are experiencing before consuming your meal or snack. This can help you to determine “trigger” foods and moods that can be detrimental to your goals, along with time spans between meals that can encourage overeating when meal time comes.

Life is about making good choices.

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Portion Control

All Portions listed in the following charts are approximately 100 calories per serving to make for easy recognition of what a correct portion size looks like, but you can easily find different books, websites, and phone apps (yeah, there’s an app for that) to help you determine the calorie content of all foods. You may notice that some of your favorite foods are not listed here, but there is a good reason for that. Try to imagine your body as a high performance sports car, a spectacular machine that requires premium maintenance and premium fuel. What these food choices provide are the nutritionally sound and quality building blocks that will allow your body to become a finely tuned and lean, fat burning machine.

1 each – Bun, hot dog or hamburger, wheat 1/3 cup – Pancake and waffle mix, fiber ½ each – Medium whole wheat bagel based 1 each – Whole wheat mini bagel 2/3 cup – Pasta, elbows or spaghetti ½ cup – Fresh or canned beans or lentils ½ each - Pita, whole wheat 1 slice – Bread, whole wheat, whole grain 1 cup or 5 oz– Potato, baked or boiled, with white wheat, or rye skin ½ cup – Cereal, whole grain ½ cup – Rice, brown ½ cup – Couscous 2/3 cup or 4 oz – Sweet potato, baked or 5 each – Whole grain crackers boiled with skin 1 each – English muffin 3 each – Tortillas, corn 4 tbsp – Hummus, plain 1 each – Tortilla, 6” diameter, flour or whole C

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STARCHY VEGETABLES, POTATOES, WHOLE GRAINS

¾ cup – Oatmeal, old fashioned or instant wheat

4 oz – Chicken breast, boneless and 3 oz – Ham, baked or deli cuts skinless, raw 3 oz – Pork tenderloin 1 each – Egg, large or jumbo 1/3 – Protein powder (not meal 6 each – Egg whites Replacement powder) ¾ cup – Egg substitute, whites or regular 3 oz – Red meat, filet mignon, flank steak, 2 oz – Fish, salmon, raw top sirloin, lean 4 oz – Fish, tilapia or similar white fish, raw 1 each – Soy or vegetarian burger or hot dog 3 oz – Fish, tuna, canned 3 oz – Tofu

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MEATS, MEAT SUBSTITUTES

2 oz – Fish, Yellowfin Tuna, raw 4 oz – Turkey, white meat raw or deli slices

1 tbs – Almond butter 1 100 calorie pack - Guacamole 2 oz – Avocado 2 tbs - Light soft margarine 1 tbs – Olive oil 1 tbs - Natural peanut butter F

AT

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OILS, BUTTERS, HIGH FAT HEALTHY FOODS 1 tbsp – Flaxseed oil 3 oz – Olives

2 cups or 7 oz – Apple slices 1.5 cup sliced or 9 oz - Peach 1 ¼ cup or 8 oz - Apricot 1 medium or 1 cup sliced 6 oz - Pear ¾ cup or 4 oz - Banana, no skin 1.5 cup or about 5 oz – Blackberries, raspberries, blueberries 20 each – Cherries, raw 2 cups diced or 10 oz- Cantaloupe 1 medium or 4.5oz - Grapefruit 2 cups or 6 oz - Watermelon 1 cup or about 5 oz – Grapes, red or green 2 cups or 10 oz – Strawberries, halved 1 each - Kiwi 2 cups cubed or 5 oz - Papaya

FR

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1 large or 6 oz - Orange

2 oz – Cheddar cheese, low fat 4 tbs, grated - Parmesan cheese 2 each – String cheese, low fat 1 cup – Skim milk 6 oz – Cottage cheese, 1% 1.5 slices or 1 oz - Soy cheese 1.25 oz – Mozzarella, part skim 6 oz - Yogurt, nonfat, flavored D

AIR

Y

4 oz - Greek yogurt, nonfat, flavored 1 cup - Soy milk

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4 cups or 16 oz – Asparagus 12 cups shredded or 20 oz - Lettuce 1.5 cups or 7 oz - Beets ½ cup - Marinara sauce 25 oz or 50 leaves – Bok choy 6 cups 15 oz – Mushrooms, white or portabella 9 cups chopped or 10 oz – Broccoli 1 cup or 5 oz – Peas 12 each or 9 oz – Brussels sprouts 3 cups chopped or 15 oz - Peppers 5 cups chopped or 15 oz – Cabbage 14 cups chopped or 15 oz - Spinach 2 cups chopped or 9 oz – Carrots 3 cups or 10 oz - Bean sprouts 4 cups chopped or 14 oz – Cauliflower 5 cups chopped or 30 oz - Squash or zucchini Free food – Celery 3 cups or 10 oz - String beans 8 cups chopped or 12 oz – Greens, all 3 cups or 10 oz – Tomatoes 7 cups or 28 oz - Cucumbers 2 cups - Low sodium V-8 juice 5 cups chopped or 15 oz - Eggplant 6 oz - Vegetable soup, preferable homemade

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VEGETABLES ARE RAW. COOK LIGHTLY (SAUTÉ OR STEAM) TO ENSURE MAXIMUM NUTRITION.

3 cups chopped or 7 oz - Kale

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Snack foods such as raw almonds, nutrition bars, whole grain rice cakes, and turkey jerky are excellent snacks for those on the go. You can also make any of the foods listed in the other sections

as a snack. Just keep your snacks to 2 times a day (or 1 snack at 200 calories). Snacks are not substitutes for eating, and must be used to compliment the rest of your day’s program. It is up to you to

determine your snacks’ calories. Now is the time for you to determine your own ability to portion control and count calories.

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Remember that condiments such as mayonnaise, mustard, barbeque sauce, and salad dressings

have calories. Maintain a maximum of 100 calories of condiments a day (or preferably less). It is up to you to determine your snacks’ calories. Now is the time for you to determine your own ability to portion

control and count calories.

There are two goals here: limit over processed foods with little to no nutritional value and consume a balance of protein, carbohydrates and fat. It is important to eat this variety in order to maintain satiety and give your body the building blocks it needs to achieve your desired goals. Even though there is some leeway with the types of choices (such as whole wheat/ whole grain crackers being a better choice than saltines), the choice is ultimately yours to make. We highly encourage you to make the healthiest decisions when it comes to your fuel intake. As mentioned previously in “Healthy Tips for Menu Planning,” you ideally should journal your food intake for one week prior to beginning this or any nutritional program. The following journal example should help you to chart and examine what and how you are currently eating. Do your best to determine the calories in everything you eat. By attempting to create an average weekly total, you can also determine your ideal caloric intake. Because you do not what to shock your body by dropping your intake drastically, you can just subtract 200-300 calories from your average daily intake. Extracting those calories combined with daily exercise can give you a caloric deficit of 500-700 calories a day. A pound of fat burned is a total caloric deficit of 3,500 calories. At just 500 calories per day in a seven-day period, you could effectively lose one pound of pure fat. It may not sound like much to you, but slow and safe weight loss is the key to creating lifestyle changes and long lasting results.

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Should you choose to deviate from the recommended whole foods

listed above, remember that the calorie is king. Try to find out exactly what you have eaten. There is a multitude of websites and books that can give you exact calorie counts, and some that will actually let you become a member and journal online. Recent technology over the past few years has allowed us to download applications on our phones to effectively calculate and journal everything we put in our stomach. But for those of us who do not wish to use gadgets, a sample journal insert is provided at the end of this manual so that you may observe what you consume for a recommended 14-day period, and feel free to make as many copies of that sheet as you need. This allows you to monitor your basic eating habits in order to make the small changes needed to achieve your goals. Just remember this statement: you cannot manage what you cannot measure!

CARDIO TRAINING GIVING YOUR HEART A REGULAR BEATING

When you do cardio, you simply burn more calories that day. Unlike most “diet only plans” that drastically cut your daily calories and end up starving you to lose weight, we throw in cardio to help you burn some extra calories during the week. The correct meal plan puts you into a caloric deficit of around 300-500 calories per day and we add another 200 calories from cardio to really force your body to use it’s stored energy supply – body fat. Doing cardio is much more effective than starving yourself – as long as you do the cardio correctly.

People often get stuck in a “rut” of doing the same cardiovascular training everyday. When this happens, the body will become used to it or very efficient at performing it, and will not burn near the potential calories. Knowing when and how to make changes in cardiovascular exercise is paramount to keeping calorie burning at a high level, which will allow one’s food intake to remain realistic. A technique called the FITT principle (frequency, intensity, type, time) can be used to achieve the goal of getting the most out of cardiorespiratory training. Frequency is the number of times per week you should be doing cardio work, intensity is the work-load or the heart rate at which you should be performing the exercise, type is simply the type of equipment or activity, and time is simply how many minutes you should perform the exercise. The goal here is to perform the least amount of cardio exercise necessary to reach your fitness goal.

The combination of eating slightly below your caloric maintenance level and doing your cardio

creates a substantial energy deficit for your body each day. If your maintenance level is 2000 calories, and

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your meal plan provides 1500, plus we add in 200 calories burned off with cardio, you will have a deficit of 700 calories. Once again, it is this deficit that will force your body to use stored energy sources. But this caloric deficit also creates an extra need for nutrients that your body used to get from the whole foods you were eating. This is where supplementing with a multivitamin is important to obtaining maximum nutrition.

Cardiovascular endurance is the ability to sustain an increased heart rate over long periods of time or how efficiently your heart is able to get nutrients and oxygen rich blood to your working muscle. An improved level of cardiovascular endurance is associated with a reduced risk of heart disease. Resting Heart Rate

This is a general indication of cardiovascular fitness. The heart rate becomes slower as individual becomes more aerobically fit. The slower an individual’s heart rate is at rest and exercise, the less the heart has to work, adding minutes, hours, days and years to your life!

Cardiovascular endurance is improved by doing aerobic activities. Aerobic means using oxygen. Aerobic activities include dancing, jogging, bicycling, stair climbing, swimming or any activity that involves large muscle groups for extended periods of time. To receive a training effect, the activity must maintain at least 60% of your maximum heart rate for 20 minutes and be done at least three times per week. Your maximum heart rate is computed by subtracting your age from 220. Cardiovascular exercise can be done more than three times per week and can be done on consecutive days; however, remember that rest is as equally important in achieving your desired results. Sometimes your body needs a break as much as you do. Tips For Effective Cardiovascular Training

Each cardio workout session

should consist of 5-10 minutes warm up, followed by 20-30 minutes of aerobic training and a five-minute cool down.

The warm up period gradually increases the heart rate, thereby preparing the muscular and circulatory systems for the upcoming training period. This also helps prevent injuries.

The training period should consist of exercising for at least 20-30 minutes in your training zone (60-80% of your heart rate max.) to produce significant improvements on the cardiovascular system.

After completing the training period, gradually decrease your exercise intensity before suddenly stopping. This cool down period allows the muscular and circulatory system to return to normal, which helps prevent dizziness, fainting or nausea.

When your cardiovascular fitness level is at the level you desire, maintaining it can be accomplished by continuing your training at least three times per week.

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CARDIOVASCULAR EQUIPMENT

Here at Bailey’s, we have various types of cardiovascular equipment. In this section, we will be reviewing the some of equipment we have while discussing some of the features of each. THE STAR TRAC PRO TREADMILL

The Star Trac Pro Treadmill has an abundance of features that will be sure to please anyone from a casual walker to a marathon runner.

• Flex Deck, a flexible platform that eases the impact on the joints resulting from running or walking.

• Personal Fans to provide the user with control over his or her individual climate.

• Heart Rate Monitor to continuously keep an eye on their intensity levels to ensure appropriate training for their goals.

• An abundance of programs available to prevent boredom and physical adaptation, including a custom firefighter test.

• Polar Heart Rate Compatible

Heart Rate Chart

Fan

Fan Controls

HR Monitor

HR Monitor

Fan

Programs

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THE STAR TRAC CROSSTRAINER

The Star Trac Elite Crosstrainer allows you to have it both ways – pushing and pulling!

• With the touch of a single button, you can add upper body strength training to your workout in either a pushing or pulling motion, or you can disengage the arms entirely to focus on a lower body workout.

• Low impact, elliptical motion eases stress on joints.

• Personal Fans provide the user with control over his or her individual climate.

• An abundance of programs are available to prevent boredom and physical adaptation.

• Polar Heart Rate Compatible

Personal Fan

Fan Control

Change arms to push, pull, or disengaged

Change views to monitor

progress

Programs

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Star Trac Recumbent Bike

• Walk-through design allows users to access from both sides with ease.

• Wrap around seat adjust provides an intuitive handle for simple seat position changes.

• Adjustable reading station extends forward towards the use for a comfortable reading position.

• Personal fan provides individualized climate control.

• Armrests alleviate tension in the shoulders and allow for a more relaxed posture.

• Dynamic Heart Rate Control adjusts intensity level based on the user’s heart rate for intensity training.

Personal Fan

Fan Controls

Change views to monitor

progress Programs

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THE STAR TRAC UPRIGHT BIKE

• Dynamic Heart Rate Control adjusts intensity level based on the user’s heart rate for intensity training.

• Personal fan provides individualized climate control.

• Easy-up seat adjustment provides simple seat position changes.

Programs

Change views to monitor

progress

Personal Fan

Fan Controls

Programs

Change views to monitor

progress

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THE STAR TRAC NXT SPINNER The Star Trac NXT Spinner provides maximum adjustment levels for those with heights ranging from 4’5” to 7 feet tall.

• Heavy-duty aluminum frame resists rust and corrosion • Ergonomic saddle with flexible seat base, double-density padding and anatomical cutout provides

comfort for all riders • No slip grip handlebars offer dual water bottle holders for ultimate functionality and convenience

during the ride • Micro adjustable seat slider provides maximum adjustability with easy-to-remember numerical

markings • Dual-sided pedals to allow use by those who have cycling shoes

Double water bottle holder

Tension adjustment

Handle bar height adjustment

Double-sided pedals

Seat height adjustment

Seat height adjustment

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THE STAR TRAC STEPPER

STEP RIGHT UP TO THE STAR TRAC PRO STEPPER AND CLIMB TO NEW HEIGHTS USING ONE OF THE NINE FAMOUS STEPS PROGRAMS!

• SoftTrac provides ultimate shock-absorbing comfort throughout entire workout

• Personal fan provides individualized climate control

• Motivational workout programs, including Famous Steps , which allows the user 9 famous landmarks including the Eiffel Tower, the Great Pyramid, and the Empire State Building

• Multiple specific workout programs, including Glute Sculptor and Thigh Toner

Fan Controls

Programs including the Eiffel Tower, Empire State Building, and

Glute Sculptor

Change views to monitor progress

Personal Fan

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THE STAIRMASTER STEPMILL

You’ll never avoid the stairs again after getting pumped up by the StepMill!

• Patented revolving staircase closely mimics

the workout of real stair climbing with speeds varying from 24 to 162 steps per minute

• Motivating programs include a nationally

recognized fitness test to gauge individual progress and a custom firefighter test (C.P.A.T.)

• Includes Polar® compatible telemetry

Heart Rate monitoring

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THE LIFE FITNESS ELLIPTICAL 93X

A favorite among our members, the Life Fitness 93x provides an excellent, low impact cardiovascular workout with features such as:

• Static support and moving handlebars allow the user to further customize his or her workout

• Polar compatible for those who enjoy

heart rate training

• Zone Training programs allow for individualized workouts based on the person’s heart rate

• Smooth ellipse motion and 20” pedal

length provides accommodation for a variety of heights

Dual handles provide

user with upper body

options

Various programs

Heart rate chart

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NORDICTRACK INCLINE TRAINER

A must for the avid hiker or power-walker, the NordicTrack Incline Trainer allows the user to maximize vertical slope to increase overall calories burned!

• 0.5 to 12.0 MPH Speed Control

• -3% to 30% quick touch incline control

• BioStride cushioning for decreased joint impact

• 350lb weight capacity

• Hand-held heart rate monitor

• Polar heart rate monitor compatible

LET US ENTERTAIN YOU STAY MOTIVATED WITH BAILEY’S GROUP FITNESS CLASSES

Whether you need help overcoming a plateau or just someone to cheer you on, group fitness is an excellent alternative to standard fare on the gym floor. Group fitness is more than just step aerobics these days! There are plenty of classes that do not include dance-like choreography, and there are more men participating now more than ever. Listed below are some of the options you can utilize to start sweating and help the time pass while working to achieve your goals!

B O O T C A M P (All Levels)

Boot Camp training classes combine running, interval training, resistance training and functional training in either an indoor or outdoor group fitness setting. Body weight exercises are combined with weighted exercises to maximize caloric expenditure and fat loss. Boot Camp classes, in addition to being great calorie burners and lots of fun, increase cardiovascular efficiency, increase muscular strength and endurance and increase core strength. Boot Camp classes are fast paced but can be modified for many different group fitness populations. In a boot camp class, one can expect to burn between 500 and 1000 calories per 60 minute class. Variation in caloric expenditure during class is determined by one’s height, weight, gender, intensity level and fitness level. Boot camp classes may also provide a sense of social

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support for those who participate. Some of the exercises in the class require teamwork to accomplish. The idea is that everyone involved works at their own pace as they team up and work towards one goal, either in pairs, small teams of three or four, or even two teams head on. Because of their ever-changing environments, exercises and regimens, boot camp classes offer a nice change for those who have become bored with more “traditional” group fitness classes.

P I L A T E S (All Levels)

Pilates is a form of exercise that emphasizes the

balanced development of the body through core strength, flexibility and positional awareness in order to support efficient, graceful movement. The top benefits of Pilates exercise classes are that people report becoming stronger and leaner. Core strengthening is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen, hip and back. When the core muscles are strong and doing their job, as the Pilates instructor will train you to do, they work together with the more superficial muscles of the trunk to support the spine and movement. As core strength is developed, one begins to experience more stability throughout the entire torso, which is why Pilates can help people overcome lower back pain. As the trunk is properly stabilized, pressure on the lower back is relieved and the body is able to move freely, efficiently and in a pain free range of motion. Modification is the key to Pilates exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe

and challenging for a person at any level. Pilates group fitness classes are done on a mat on the floor. If one is serious about participating in a number of Pilates group fitness classes, a nice yoga mat is a good investment.

P O W E R P U M P (All Levels)

Power pump classes offer total body muscular strength and

endurance training in a one-hour class format. The class is designed to incorporate a total body workout by using resistance training tools such as dumbbells, body weight, weighted bars, and plates. Power Pump classes focus on alternating upper and lower body strength conditioning to maximize caloric expenditure while also giving the participant a complete and total body muscular workout. The benefits that come from taking a power pump class are increased muscular strength, endurance and metabolic rate. Power pump classes are appropriate for all levels since the participant determines the amount of weight chosen to use. Proper form and exercise modifications are explained and demonstrated by the instructor, making this class well situated for any level of fitness. Because power pump focuses on muscular strength and endurance rather than cardiovascular training, one can expect to burn between 300 and 500 calories per 60-minute class.

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T R X (All levels)

Created by U.S. Navy SEALS and developed by Fitness Anywhere, TRX Suspension Training classes are a revolutionary method of leveraged bodyweight exercise. In a 60-minute class, one will safely perform exercises that build power, strength, flexibility, balance and mobility, while helping to prevent injuries. Every exercise is performed at the intensity you choose, which is done by simply repositioning the body. Because the TRX Suspension Training classes use leveraged body weight, the participant will be working all core muscles the entire time. The abdominal muscles are constantly engaged to support the body weight during all of the exercises performed on the TRX. Exercises are very challenging, but can be modified for any fitness level. TRX Suspension Training classes are a great way to build muscular strength

and endurance without placing excess stress on the joints. Because the body is the only form of resistance used during TRX, injuries to the back, neck and knees are reduced due to the decreased amount of stress placed on them. Depending upon the intensity of the class, whether the instructor is focusing on muscular strength or muscular endurance, one can expect to burn between 500 and 1000 calories per 60-minute class.

C Y C L I N G (All Levels)

Indoor Cycling is a group exercise class

done on stationary bike to mimic riding outdoors. Together, you travel on flat roads, climb hills, sprint and race! The benefits of indoor cycling, both physical and mental, can be enjoyed by almost anyone, regardless of age or fitness level. Perhaps this is why indoor cycling workouts were the most significant new fitness trend of the 1990s, and continues to gain in popularity today. And, while the many benefits may be enough to convince you to try this form of exercise, another equally enticing quality of indoor cycling is that it is fun! Participants report that time spent during indoor cycling workouts seem to fly by as opposed to other forms of cardio, and that they gain a real sense of accomplishment after completing a “ride.” In a typical cycle class, one can expect to be seated in a dark room with black lights overhead. The instructor teaches the class from the front of the room. Music plays throughout the 45-minute to 60-minute class. The intensity of the ride is determined by the tension applied to the flywheel via the resistance knob on the bike, and the participant determines the level of difficulty of the class. In a 45-minute cycle class, one can expect to burn between 400 and 900 calories, depending upon the intensity of the ride, one’s height, weight, gender and fitness level. The beauty of indoor cycling is that you can do it even when it’s raining or snowing outside! You are kept motivated by the instructor, the people, and the music!

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Y O G A (All Levels)

Derived from the ancient Hindu spiritual

tradition, Yoga is a system of exercises practiced as part of this discipline to promote control of the body and mind. Yoga, as practiced in a group fitness setting, is a training regimen that focuses on the body’s musculature, posture, breathing mechanisms, and consciousness. The goal of yoga is attainment of physical and mental well being through mastery of the body, achieved through exercise, holding of postures, proper breathing, and meditation. Yoga group fitness classes are performed as part of a complete exercise program to increase general health, reduce stress, and improve flexibility and muscle strength, while alleviating certain physical symptoms such as chronic pain. Because yoga is a low-impact activity and can include gentle movements, yoga group fitness classes are appropriate for all fitness levels. Clinical and psychological studies have demonstrated that performing yoga can deliver benefits such as improved posture, stronger muscles and enhanced

cardiovascular conditioning. Meditation and deep breathing can reduce stress, thereby lowering blood pressure and inducing relaxation. Mind and body awareness can influence mood and self-esteem to improve quality of life. Yoga class routines can take anywhere from 45-minutes to 60-minutes. If one is interested in practicing yoga in a group fitness setting, purchasing a non-slip map is a very good investment.

Z U M B A (All Levels)

This 60-minute class combines Latin and

international music with dance in an effort to make exercise enjoyable while burning between 500 and 1000 calories per class. The most common cause for people putting an end to their exercise is boredom and lack of time. Zumba has the ability to solve both of these problems by offering a complete body workout in just a single session, thus making exercise exciting and fun. With the beats of lively music the mood goes amazingly upbeat in any Zumba exercise class. As the dance classes are quite exhilarating, time flies quickly. Classes involve simply choreographed dances to the Samba, the Merengue, Salsa, the Tango, and many many other forms of dance. Zumba classes have become very popular since the early 2000’s, and continue to grow rapidly within the United States and Internationally. Zumba is a great way to enjoy a workout, while also burning tons of calories, toning abdominal muscles and relieving stress.

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SUPPLEMENTATION PICKING UP WHERE FOOD LEAVES OFF

Wouldn’t that be great if the body only used body fat to compensate for the lower nutrient levels? Everyone could simply stop eating and get ripped to the bone. Unfortunately, people would actually shrivel down to the bone! The body compensates for low nutrition by cannibalizing its muscle tissue because that is where calories are burned and nutrients are stored. Because muscle tissue is nature’s greatest fat burner, you do not want to lose any muscle tissue if you are going to reach your fitness goals in the least amount of time.

Proper supplementation supplies your body with all the nutrients it needs without all the calories that come with whole foods, so the body doesn’t go after muscle tissue to get them. The only supplements strongly recommend for people new to exercising on a regular basis are a multi-vitamin & mineral (zero calories) and nutrient-dense, low-calorie meal-replacement powders and bars. Proper nutrient consumption each day will help to reach the goal of body fat loss in the least amount of time, and with a new person starting on a fresh fitness regimen, he or she will have many variables to let his or her body change without introducing more supplements. Additional supplementation is ideal when someone are trying to reach the next level, altering an entire training program or overcoming a plateau. When you are ready or have questions about which supplements would be ideal to reach your goals, see one of our fitness consultants for recommendations that would be right for you. Below is a list of basic compounds found in different supplements, all broken down so that each one’s purpose is briefly explained.

Compound Purpose Examples of Supplements Multi-vitamins Get nutrients not consumed in diet

alone Opti-Men multivitamin Opti-Women multivitamin 1st Step Liquid multivitamin

Protein Not meeting minimum requirements of 0.8g/kg/day

Pro-Complex Pro-V 60 Muscle Milk (all varieties) Lean Body Cookie Roll Bars Gold Standard 100% Whey

Anti-oxidants Specific nutrients that show promise in staving off illness by fighting free-radicals

Opti-Men multivitamin Opti-Women multivitamin 1st Step Liquid multivitamin

Calcium Used to achieve optimal and maintain bone health

Opti-women multivitamin 1st Step liquid multivitamin

Iron Iron is typically poorly absorbed, so taking it in a supplement can sometimes enhance the uptake by the body, enhancing performance and health

Opti-men multivitamin Opti-women multivitamin 1st Step liquid multivitamin

Essential Fatty Acids Fatty acids are to be consumed through food and supplement sources because the body cannot produce them

EFA Lean Fish Oil

Glucosaime, Chondroitin, MSM, Gelatin

Relieves joint pain primarily from osteoarthritis without the adverse reactions sometimes caused by NSAIDS, which can enhance connective tissue and joint recovery

Elasti-Joint Glucosamine + CSA

Branched Chain Amino Acids (BCAAs)

Amino acids used for additional energy during long bouts of exercise; enhances recovery

Muscle Milk BCAAs softgels

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Omega 3s, 6s, and 9s Essential fatty acids that have been

linked to lowering cholesterol, stabilizing blood sugar, and reducing inflammation from arthritis

Flaxseed Oil EFA Lean

Conjugated Linoleic Acid (CLA) A naturally occurring fatty acid linked to enhancing and maintaining fat loss, retaining muscle mass, and controlling type 2 diabetes

CLA softgels EFA Lean

Creatine Used to provide cells with the tools they need to increase force, delay fatigue, and buffer lactate, a product of the body when oxygen is not used (anaerobic) in the muscle’s energy cycle

Crea-Lean Strength C2 Strength Super-charge

L-glutamine An amino acid used to help your body create more energy from blood glucose and enhance recovery from intense exercise

Gluta-Lean Pro-Complex Gold Standard 100% Whey

L-carnatine Non-stimulant; An amino acid that helps the body use fat stores for energy, which delays fatigue and buffers lactate, a byproduct of the body’s anaerobic energy cycle

Charge

Caffeine Stimulant; An amino acid that helps the body use fat stores for energy, which delays fatigue and buffers lactate, a byproduct of the body’s anaerobic energy cycle

Charge Lipo-6 Black Meltdown Redline

Nitric Oxide Made from the amino acid L-arginine; relaxes the vascular system, allowing more oxygen and nutrients to the muscles groups in need

N.O. Explode N.O. Shotgun Super Charge

RESISTANCE TRAINING SCULPTING YOUR BODY AND BURNING MAXIMUM CALORIES

When body weight is reduced through cardio alone and diet alone, muscle is also reduced. And because a pound of muscle burns 30-50 calories per day, we cannot afford to lose muscle because its loss will eventually slow or stop weight loss. Furthermore, food intake will have to be lowered again to restart the loss. This vicious cycle is the “yo-yo” dieting that always leads to hunger, a slower metabolic rate, and ultimately a rebound.

Resistance training is the only type of exercise that maintains and/or builds muscle tissue. Muscle burns calories every minute of the day, while fat burns little to none. The more muscle tissue you have the more calories your body will burn throughout the day, regardless of exercise. Fat is only burned as energy within muscle tissue, thus little or no muscle means you burn little or no fat. Resistance training could be considered the most important form of exercise in meeting your fitness goals because it addresses the core problem: the rate at which your body uses energy.

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Muscular Strength and Endurance

Muscular strength is the ability to apply force to an external resistance or being able to lift things without fear of injury. Endurance is the ability to lift things repeatedly over a period of time without undue fatigue. Improving muscular strength and endurance results in muscles becoming larger, firmer and having more shape. It also strengthens ligaments, tendons and joints and most importantly, reduces the chance of injury. Subjecting a muscle to some resistance increases muscular strength and endurance. The resistance should be enough to force the muscle to the point of failure. The muscle remembers this point and prepares itself (becomes stronger) for the next time it is subjected to resistance. Male and Female Differences

The increased muscle size that comes from strength training is due to the male hormone, testosterone. This hormone is responsible for male characteristics - large muscles, facial hair, deep voice, etc. Women have very little of this hormone, so they experience very little, if any, muscular growth. Of course, they are able to strengthen, tighten, and shape their muscles, but should not be concerned with developing any masculine characteristics.

Activating the Core

The “core” of the body is the group of muscles located in the central section of the body, which

includes the entire spine, pelvic girdle and hip joint, and superficial and deep muscles of the abdominal area. These muscles are responsible for providing our center of gravity, and are where all body movements originate. The core provides the groundwork for physical acceleration, deceleration, and stabilization, and without a strong core, strength and balance are compromised leaving one open to low back pain and injury.

The core is comprised of two components: the stabilization system and the movement system. Each

is responsible for what it specifically states; however, most people mistake training the movement system as complete core exercise. Only training half of the core means that the other half, the stability system, has been completely neglected. Thus, core training needs to not only include exercises such as crunches, but also movements like crunches on a stability ball. While the motion of the crunch trains the movement system of your core, performing the exercise on a stability ball challenges the body’s center of gravity, forcing the core to balance itself to avoid the rolling of the stability ball.

Most exercisers move through their training without ever really activating the core because it is hard

to understand what it feels like to tighten these deep muscles and maintain the contraction throughout the movement. Learning how to engage this musculature takes some practice and requires some dedication, but is well worth it in order to improve posture, enhance exercise effectiveness, and prevent injuries. As with any exercise, it is important to visualize what correct form feels like so that your body can develop the necessary muscle memory to properly execute the movement every time. It is recommended that until you completely comprehend the sensation engaging the core, or any other exercise for that matter, all movements be performed with the body facing forwards or sideways to a mirror.

A great way to learn how to activate the stabilization system of your core is by the drawing-in maneuver. This is not a big movement, but it should be felt deeply within the core when performed properly.

1) Start by positioning yourself on your back, ensuring that the feet are shoulder width apart.

2) Maintain a neutral cervical spine by lying flat, maintaining a natural curvature to your lower back. The head, shoulders, and hips should be aligned. Refer to a mirror to check your positioning.

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3) Breathe normally and draw the navel into the spine. When drawing the navel in, collapse the curvature of the lower back and attempt to press it against the floor, holding the movement for 10-20 seconds. Continue checking for spinal alignment, making certain that the head, neck, and hips are all in line with each other and feet are hip width apart..

4) Relax and return to the starting position. Repeat 10-20 second holds for 5-10 repetitions.

If you are unable to perform this exercise on the floor, stand with your back up against a wall, ensuring that the chin is tucked in and the head is not leaned back, but firmly against the wall as well. Begin above guidance at #3; when drawing the navel in, collapse the curvature of the lower back and attempt to press it against the wall. After the 10-20 second repetition, return to a normal curvature and start over. Common Terms: Exercises: Select the exercises that train the muscle groups you most frequently use or wish to

strengthen. A complete program that works all body parts is best. Frequency: Exercises should be performed two to three times a week. Resistance: The weight should force your muscle to failure or tax your strength at six to fifteen repetitions.

Repetitions: The ideal point of failure is six to fifteen repetitions. Research has found that eight reps are ideal for strength gains. Lower reps (six or less) are for size, and higher reps (ten or more) are for endurance. Reps of fifteen or more are used to introduce the muscles, joints, and tendons to the demands of exercise. Sets: One set of fifteen to twenty performed to failure is adequate for the beginner. Multiple sets with

lower repetitions are used to enhance the training experience. Recuperation: Resting the muscles is just as important as the actual training. A minimum of

48 hours is required between training the same muscles. General Training Principles

Exercise larger muscle groups first and then proceed down to smaller groups. Perform exercises in a smooth, controlled manner (no jerking). Breathe normally. Never hold your breath while training. Use as much of your range of motion as possible to develop full range, strength and flexibility. When using machines, make sure that the rotational axis of the cam of all rotary exercises is in line

with the joint axis of the body part that is being moved. Align your body in a straight manner when training. Avoid shifting or twisting your body during

movement.

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THE BASIC EIGHT MACHINES EQUIPMENT FOR EVERY MAJOR MUSCLE GROUP

1. LEGS: SEATED LEG PRESS Have a seat on the machine and set your feet hip width apart. Place the seating position to ensure that you can move through a full range of motion without allowing your knees to pass beyond your toes. POSITIVE MOVEMENT: While exhaling, press through your heels back to the position where your legs are fully extended, without locking your knees. NEGATIVE MOVEMENT: While inhaling, slowly bring your knees towards your chest, maintaining knee/heel alignment. Do not allow the weight stack to touch in order to maintain constant tension. Perform a maximum of 3 sets with 12-20 reps per set.

2. QUADRICEPS: LEG EXTENSION Have a seat on the machine, aligning your knees with the pivot point, or axis of the machine. This point is usually accented with a red dot, and should be next to the edge of the seat. Place the leg pad on the lower part of the shin, but do not rest the weight on the ankle. Always maintain good posture! POSITIVE MOVEMENT: While exhaling, lift your legs until they are fully extended. Do not lock the knees. Make sure that the feet remain flexed (not pointed). NEGATIVE MOVEMENT: While inhaling, slowly lower the pad until you have completed a full range of motion without letting the weight stack touch. Perform a maximum of 3 sets with 12-20 reps per set.

3. HAMSTRINGS: SEATED LEG CURL Have a seat on the machine, aligning your knees with the pivot point, or axis of the machine. This point is usually accented with a red dot, and should be a couple of inches in front of the seat. Place legs on top of the padded surface that is extended in front of the machine. Make sure that the pad is adjusted to rest on the lower part of the calf without sitting on the back of the ankle or heel. Maintain good posture! POSITIVE MOVEMENT: While exhaling, flex your feet (do not point the toes) and contract your hamstrings in order to squeeze the padded extension all the way under your seat. NEGATIVE MOVEMENT: While inhaling, slowly release the squeeze in order to extend your legs fully without letting the weight stack touch. Perform a maximum of 3 sets with 12-20 reps per set.

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4. BACK: SEATED ROW Have a seat on the machine. You may use the chest pad to rest on as an option, but to challenge your core muscles a little more, you may choose to not use the chest pad at all. Adjust the seat height to allow your forearms to be parallel with the floor when pulling the handles back. POSITIVE MOVEMENT: Stand up and take hold of the handles and have a seat so that you won’t have to reach from a seated position. Exhale and squeeze your shoulder blades together, and while keeping your elbows tight against the body, pull the handles back until your natural range of motion stops you. Keep your shoulders down and pulled back to maintain good form. NEGATIVE MOVEMENT: While inhaling, release the squeeze by extending your arms fully in front of you while keeping your elbows tight against the body. Do not let the weight stack touch and do not slouch forward, rounding the back. If you opt to use the chest pad, pay close attention to your form and make sure you do not slouch forward and round your back. Perform a maximum of 3 sets with 12-20 reps per set.

5. CHEST: CHEST PRESS Have a seat on the machine and adjust the seat in order to align the handles with the center of the chest. Grasp horizontal handles and try to maintain flat wrists. Maintain good posture – chest out, shoulders back, and head up. POSITIVE MOVEMENT: While exhaling, contract the chest and push the handles out in front of you, without locking the elbows or pressing with the shoulders (remember, shoulders should stay against the pad). Keep elbows elevated to handle height. NEGATIVE MOVEMENT: While inhaling, slowly release the press by bringing the elbows straight back to about a 90-degree angle, maintaining elbow to handle height. Perform full range of motion, but do not allow the weight stack to touch in order to maintain constant tension. Perform a maximum of 3 sets with 12-20 reps per set.

6. SHOULDER: SHOULDER PRESS Adjust the seat or handles in order to align the shoulders and horizontal handles. Grasp handles firmly and maintain straight wrists. POSITIVE MOVEMENT: While exhaling, press the handles straight up without locking the elbows. NEGATIVE MOVEMENT: Inhale and bring the handles back down, stopping at jaw level in order to maintain constant tension by not allowing the weight stack to touch. Perform a maximum of 3 sets with 12-20 reps per set.

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7. BICEPS: ARM CURL Adjust the seat in order to align the elbows with the pivot point or axis of the machine. This point is usually accented with a red dot, and should be next to the edge of the pad on which you will be resting your arms. Stand up, grasp the bar, and then have a seat. Be careful not to slouch. POSITIVE MOVEMENT: While exhaling, contract the biceps by lifting the bar up to approximately 90 degrees. Maintain straight wrists. NEGATIVE MOVEMENT: Inhale and release the bar down slowly without locking or hyperextending the elbows. Perform a maximum of 3 sets with 12-20 reps per set.

8. TRICEPS: ARM EXTENSION Adjust the seat height in order to align the elbows with the pivot point of the machine. Be careful not to slouch. Turn the handle back up towards you and grasp the handles. POSITIVE MOVEMENT: Exhale and press the handles down in order to straighten the arms, but do not lock or hyperextend the elbows. NEGATIVE MOVEMENT: Inhale and release the extension, slowly bringing the handle bar back towards you. Stop at approximately 90-degrees. Perform a maximum of 3 sets with 12-20 reps per set. ABDOMINALS: BASIC MOVEMENTS

ABDOMINAL CRUNCH ON AB BENCH

(This is a great alternative for those who cannot get on and off of the floor and/or complain of neck pain while doing crunches.) Lie down on the bench and place the arms and hands on the vertical handles. Relax the head on the pad, and pretend that an apple is between the chin and chest in order to maintain spinal alignment in the neck. And keep you from pulling with the neck. POSITIVE MOVEMENT: Exhale and draw the navel in towards the spine. Contract the abdominals while lifting your shoulders up towards the ceiling and keeping your chin off of your chest. Resist the urge to use the handles to lift the upper body. NEGATIVE MOVEMENT: Inhale and lower the body and the pad back down without relaxing completely in order to maintain moderate tension in the abdominal muscles.

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ABDOMINAL CRUNCH ON FLOOR Lie down on the floor and place the feet flat on the floor hip width apart. Place the fingertips behind the head and pretend that an apple is between the chin and chest in order to maintain spinal alignment in the neck. POSITIVE MOVEMENT: Exhale and draw the navel in towards the spine. Lift the shoulders up off of the floor towards the ceiling while keeping your chin off of your chest. DO NOT SIT STRAIGHT UP. NEGATIVE MOVEMENT: Inhale and lower the body back to the floor without relaxing completely in order to maintain moderate tension in the abdominal muscles.

ABDOMINAL CRUNCH ON STABILITY BALL

(This is a more advanced movement, ideal for those who do not feel much resistance while doing floor crunches.) Have a seat on a stability ball. The ball should provide a 90-degree angle behind the knees. Slowly walk the feet out while lying back on the ball. The ball is in the appropriate position when it is centered between (not on) the shoulder blades and the tailbone. Place the fingertips behind the head and pretend there is an apple between the chin and chest in order to maintain spinal alignment in the neck. Feet should remain hip width apart at a 90-degree angle behind the knee. POSITIVE MOVEMENT: Exhale and lift the shoulders upwards towards the ceiling without rocking or moving the ball. Maintain distance between chin and chest. Torso vibration is normal in the beginning. NEGATIVE MOVEMENT: Inhale and lower the shoulders back down without rocking or moving the ball. Range of motion depends on the person performing the movement, although hyperextension of the back is not recommended.

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ADDITIONAL EQUIPMENT

SMITH MACHINE A smith machine is a fixed bar that will only allow up and down movement. This is a great tool that allows exercisers to do various movements without the worry of balancing or needing a spot. Great exercises to be done with a smith machine include:

• Squats • Lunges • Chest Press • Shrugs • Upright Rows • Shoulder Presses

HACK SQUAT A hack squat is a squat machine that has the user pressing his/herself and any added weight up as opposed to a traditional squat machine that has someone pressing the weight away from him/herself. Most hack squats sit at a 45-degree angle or less to decrease stress in the knees. When performing a squat on this machine, always ensure that the knees do not pass the toes, and that the hips do not fall below the knees at the bottom of the exercise.

PLATE LOADED LEG PRESS A plate loaded leg press is another version of a squat that allows the user to safely perform a squat without the worries of balancing. Most traditional leg presses sit at a 45-degree angle. When performing a squat on this machine, always ensure that the knees do not pass the toes, and that the knees do not go above the hips at the bottom of the exercise.

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LYING (PRONE) LEG CURL A lying leg curl is not meant for the new member, as the positioning of the body may be a concern for him or her. Align the knee with the axis, or pivot point, of the machine, and rest the leg pad on the calf and not the ankle or Achilles tendon. Exhale and curl the legs up in a smooth and controlled motion. Inhale and release the squeeze slowly, careful not to hyperextend the knees at the bottom.

MACHINE ANGLED SEATED CALF This machine is used to strengthen the calves. Common misuse of this machine involves he user bending his/her knees to move up and down as opposed to flexing the calves. Be careful to keep the knees soft and avoid locking them out. Ensure a smooth, controlled motion and avoid jerky movements.

ASSISTED CHIN-UP/DIP This machine allows the user to perform a pull-up or a dip with relative ease. By utilizing the resistance as counter weight, the user can complete these typically difficult exercises without the need for a spotter. Also, those who are unable to complete a chin-up or dip can use this piece of equipment to gradually increase their strength to the point of being able to perform the exercise without assistance.

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REAR DELT/CHEST FLY By switching positions, the user can perform either a chest fly by facing forward to a rear delt fly by facing backwards. When performing each of these exercises, it is important to remember to keep the shoulders down and avoid a ‘shrugging’ position. Maintain elbows at shoulder height without elevating the shoulders. Maintain a controlled range of motion.

LATERAL RAISE This machine is an effective tool for working on the shoulders without having to push overhead. Adjust seat height to ensure that the user has his/her shoulders aligned with the pivot points of the machine. Avoid arching the back or raising the elbows above shoulder height.

CUBE UNIT Also called a ‘Jungle Unit,” this machine provides the user with fixed cables and pulleys to perform various exercises such as lat pulldowns, rows, and tricep pressdowns. The center of the unit typically houses an adjustable cable crossover that will allow the user to execute a multitude of different movements.

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BASIC RESISTANCE ROUTINE The purpose of this routine is to build basic strength and stability, preparing your body for progressions and more strenuous work. Remember to listen to your body; exercise should make you sore for a day or two, but not leave you debilitated for the next week. If something feels less like the normal burn of exercise and more like the pain associated with muscle or joint strain, stop. In 4-6 weeks, this program may become obsolete for you. When this happens, begin some of the progressive movements outlined in the exercise descriptions. You can also increase the weight (if using dumbbells), decrease the angle at which you are working (if you are using TRX), or add one more set to your routine. Once you have reached a plateau, seek out the assistance of a fitness professional to build and customize an exercise routine that is ideal for your needs and goals. BODY PART EXERCISE SETS/REPS WARM UP Treadmil l 5-10 minutes SPECIFIC WARM UP CORE Floor bridge 2 sets, 30 seconds each CORE AND BALANCE Single leg balance 2 sets 30-60 seconds each CHEST Push-up (knees, toes, or

TRX) 2 sets, 15-20 repeti t ions

LEGS Squats (body weight or tubing)

2 sets, 15-20 repeti t ions

BACK Standing dumbbell row 2 sets, 15-20 repeti t ions SHOULDERS Standing shoulder press 2 sets, 15-20 repeti t ions COOL DOWN Treadmil l 5-10 minutes FLEXIBILITY Full-body stretching 2 sets, hold each stretch 30

seconds WALKING LUNGE

1 . Beg in fac ing fo rward w i th fee t h ip w id th apar t , knees t rack ing over your second and th i rd toes . Hands can be p laced on the h ips .

2 . Take a long s tep fo rward ma in ta in ing the h ip w id th spac ing , and d rop the rea r knee down towards the g round , l i f t i ng the rea r hee l an p lac ing your we igh t i n the ba l l o f the rea r foo t . Ma in ta in sp ina l a l i gnment and do no t l ean fo rward . Make su re the f ron t knee s tays over the ank le and does no t pass beyond the toes . Mos t o f your body we igh t shou ld be p laced in the hee l o f the f ron t foo t and no t i n the ba l l o f the f ron t o r rea r foo t . Knees shou ld s t i l l be t rack ing over the second and th i rd toe and no t d r i f t i ng ins ide o r ou ts ide o f the h ip w id th s tance .

3 . Rise ou t o f th i s pos i t i on by p ress ing th rough the f ron t hee l and l i f t i ng the body s t ra igh t up . Avo id lean ing fo rward a t any t ime o r p lac ing s t ress in the knees . B r ing the fee t fo rward by mov ing the rea r foo t up to mee t the f ron t foo t , ma in ta in ing h ip w id th d is tance .

4 . Step fo rward w i th the oppos i te foo t and repea t s teps .

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FLOOR BRIDGE

1 . L ie f l a t on the f l oo r w i th your knees ben t and fee t f l a t on the f l oo r , h ip w id th apar t . 2 . 2 . Us ing your g lu tes and lower back , and abdomina l musc les , exha le and squeeze upwards un t i l your knees ,

th ighs , and h ips make a s t ra igh t l i ne and your lower back comes o f f o f the f l oo r . The shou lders and neck shou ld rema in on the f l oo r .

3 . Ma in ta in the con t rac t ion fo r a m in imum o f 30 seconds . Be m ind fu l o f the s t ra igh t l i ne your body shou ld make . Ma in ta in h ip -w id th knees , and b rea the norma l l y . Be ca re fu l no t to hyperex tend (a rch ) your back . Shou ld you fee l pa in in your neck o r back , dec rease the t ime spen t i n the pos i t i on o r sk ip the exerc ise en t i re l y and move on to the nex t on .

4 . Inha le and s low ly re tu rn your lower back and g lu tes to the f l oo r .

SINGLE LEG BALANCE

1 . S tand w i th fee t shou lde r w id th apar t , toes po in ted fo rward . H ips shou ld be in a neu t ra l pos i t i on (no t pushed fo rwards , no t s t i ck ing ou t towards the rea r ) .

2 . S tand up s t ra igh t , shou lde rs back and head up fac ing s t ra igh t fo rward .

3 . Ac t i va te co re by d raw ing in the abdomina ls and con t rac t ing the g lu tes .

4 . L i f t one leg w i thou t m isa l ign ing i t w i th the ba lance leg (do no t ex tend i t f o rwards o r backwards ) .

5 . Once ba lance i s ach ieved , l i f t t he leg to a 90-degree ang le a t the h ip and knee , pu l l i ng the toes upwards towards the ce i l i ng .

6 . Ho ld movement fo r a m in imum o f 30 seconds and re lease back to the f l oo r . Repea t movements w i th o the r leg .

PUSH-UP

1 . Beg in in a push up pos i t i on , fac ing the f l oo r w i th hands and fee t s l i gh t l y w ide r than h ip w id th apar t . a . I f beg inn ing on the knees , knees can be s l i gh t l y apar t to ma in ta in s tab i l i t y . b . I f us ing a TRX sys tem, fo l l ow same d i rec t ions . Make su re tha t hands a re d i rec t l y i n f ron t o f hands .

Make appropr ia te ad jus tments to ensure tha t the s t raps do no t d rag aga ins t the shou lde rs . 2 . Ac t i va te the co re by d raw ing in the abdomina ls and con t rac t ing the g lu tes , c rea t ing a s t ra igh t l i ne f rom the

ank les to the head , ensur ing h ips and back do no t sag and the ch in and head do no t push fo rward . 3 . Beg in lower ing yourse l f towards the g round by bend ing the e lbows and re t rac t ing the shou lde r b lades . Be

m ind fu l no t to d ip the head downwards ; ma in ta in sp ina l a l i gnment by keep ing co re ac t i va ted . 4 . S top a t the po in t where you fee l d i scomfor t o r f i nd yourse l f compensa t ing (head ju t t i ng fo rward , sagg ing o f

l ower back ) and re tu rn to the s ta r t i ng pos i t i on .

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SQUAT WITH BODY WEIGHT OR TUBING

1 . Beg in w i th fee t no more than h ip w id th apar t w i th toes po in t ing fo rward and the knees a l igned over the second and th i rd toes .

a . I f us ing tub ing , f i nd the appropr ia te res is tance f i r s t . P lace the cen te r o f the tub ing in be tween the fee t and s tand w i th the a rches o f the fee t over the tub ing .

b . Ho ld the hand les and l i f t t he a rms un t i l t he e lbows fo rm a 90-degree ang le . Hand les w i l l be abou t ea r leve l .

2 . Ac t i va te the co re by d raw ing in the abdomina ls and con t rac t ing the g lu tes . 3 . Exha le and s low ly beg in to lower yourse l f down, bend ing a t the h ips and

knees w i thou t l e t t i ng them pass over the toes , as i f you were t r y ing to s i t back in to a cha i r . Do no t l e t the knees sway in o r ou t ; keep them a l igned w i th the second and th i rd toes .

a . I f pe r fo rm ing exerc ise w i th the band , ma in ta in the 90 -degree ang le a t the e lbows and hand le he igh t abou t even w i th the ears .

4 . A l low the h ips to s i t back wh i le ma in ta in ing a f l a t back , w i th shou lde rs back and head he ld up w i thou t hyperex tend ing the neck . Keep head a l igned w i th the sp ine .

5 . Do no t l e t the knees pass be low the h ips . 6 . Inha le , p ress th rough the hee ls and g lu tes , and push yourse l f back up to

the s ta r t i ng pos i t i on . Avo id compensa t ing w i th a rch ing the back o r l ean ing fo rward wh i le s tand ing up . Once back in a s tand ing pos i t i on , ac t i va te the co re and repea t the movements f rom the s ta r t i ng pos i t i on .

STANDING DUMBBELL ROW

1 . S tand on bo th fee t , even ly d i s t r i bu t ing we igh t . Toes shou ld po in t fo rward and knees shou ld no t be locked .

2 . H inge over a t the h ips , keep ing the back s t ra igh t , un t i l t he ches t i s a t a 45 -degree ang le to the g round . Ma in ta in sp ina l a l i gnment a t a l l t imes and be ca re fu l to avo id hyperex tend ing the neck .

3 . Ac t i va te the co re by d raw ing in the abdomina ls and con t rac t ing the g lu tes .

4 . Re t rac t shou lde r b lades and b r ing e lbows back , d ragg ing them aga ins t the body and b r ing ing the thumbs towards a rmp i ts . Ho ld the pos i t i on fo r a second o r two wh i le ma in ta in ing sp ina l a l i gnment . Do no t l e t the back round .

5 . S low ly re tu rn dumbbe l l s c lose r to the g round by le t t i ng them fo l low the same pa th down. A l low shou lder b lades to p ro t rac t .

6 . You can p rogress in the exerc ise by on ly row ing one a rm a t the t ime .

STANDING SHOULDER PRESS

1 . S tand w i th the fee t h ip w id th apar t , toes po in t ing fo rward . 2 . Ho ld dumbbe l l s i n the hands , pa lms fac ing fo rward . 3 . Ac t i va te the co re and b r ing the dumbbe l l s up to abou t ea r

leve l , p laced s l i gh t l y i n f ron t o f the ea rs . Ensure tha t the back i s s t ra igh t w i th no a rch and head i s no t p ro t rud ing fo rward .

4 . P ress the dumbbe l l s upward towards the ce i l i ng , ma in ta in ing sp ina l a l i gnment .

5 . A rms shou ld be fu l l y ex tended , ma in ta in ing p lacement s l i gh t l y i n f ron t o f the ears . Ho ld the pos i t i on 1 -2 seconds .

6 . S low ly lower dumbbe l l s fo l l ow ing the same pa th . 7 . S i t t i ng down on a bench o r s tab i l i t y ba l l can mod i f y the

exerc ise . A lso , you can p ress the dumbbe l l s one a t a t ime fo r enhanced s tab i l i t y t ra in ing .

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FLEXIBILITY

Flexibility is the ability to flex and extend your muscles and joints through their full range of motion. Good flexibility is critical to improving power, balance, agility, and coordination and helps prevent injuries and soreness. Concentrate on relaxing into the stretched position and hold it for a minimum of thirty seconds and work up preferably to a minute or so for each position.

When flexibility is neglected, forces are applied to joints in improper positions and muscles at

improper lengths. What this statement means is that when you are incapable of moving a particular muscle group through its full range of motion, it is improbable that the particular exercise is being performed correctly. The end result of poor form in exercise is injury and/or poor results. It is important to stretch tight muscles before and after resistance training exercise.

Upper Cross Syndrome is a common disorder of those who spend most of their time in the seated

position, especially those who sit at a computer. Common characteristics of this condition is the head jutting forward, rounded shoulders, a ‘hump back’ position, and the palms falling opposite of the anatomical position. People who present these characteristics should steer away from chest exercises and lat pull downs, and concentrate on chest and lat flexibility. Resistance training should focus on exercises geared towards pulling the shoulder blades together, such as a machine or cable row.

Lower Cross Syndrome is a common disorder of those who spend most of their time in the seated

position. People with this postural distortion typically present with a distended abdomen, an arched low back, and a protruding bottom. People with this condition should avoid exercises such as a back extension and concentrate on movements that strengthen the core muscles (muscles in the trunk of the body).

POPULAR MYTHS ASSOCIATED WITH NUTRITION AND FITNESS Myth: More exercise will give me better results. Fact: Progress can be made with as little as twenty minutes, three times a week. Myth: You have to be sore when you exercise. Fact: Pain and soreness when starting out can be avoided if progress is gradual. If someone is always

sore, it’s a good indication that the individual is over-training, underfed, or under-rested. Myth: Muscle turns to fat if you stop exercising. Fact: Muscle is muscle and fat is fat. If exercise stops, the muscle weakens, and decreases in size

(slowing metabolism) and fat cells increase in size. Myth: Fat turns to muscle when you start exercising Fact: The odds of this sheet of paper turning into a rabid sewer rat are as good as a fat cell turning into a

muscle cell. Because these are two completely different types of cells, they cannot morph into something else than what they are.

Myth: Weight lifting will cause an individual to lose flexibility. Fact: Weight lifting exercises and machines, performed through a complete range of motion, can actually

improve flexibility.

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Myth: Sit-ups will trim the waistline. Fact: There is no such thing as spot reduction. Sit-ups and other exercises help strengthen and tighten

particular muscles in the body. The body doesn’t care about a ‘pooch’ or a ‘beer belly,’ so it does not discriminate against or prefer any areas when it comes to utilizing fat stores.

Myth: Everyone trying to lose weight should consume a high protein diet. Fact: The calorie is king! Research shows that over the course of a year, people who attempted high

protein diets lost less weight than those who used low calorie diets as a means of weight loss. How do you like those apples, Dr. Atkins?

Myth: Eating past 7pm will make you fat Fact: There is no enzyme in the body that wears a watch and sends carbohydrates to your hips or

stomach. Realistically, people lose weight when they restrict foods in the evening because that’s when most people tend to overindulge on the bad stuff. Sitting at home, watching television, boredom sets in. And because most people don’t eat often enough during the day, the drive to consume mass quantities sends you into the pantry to ravage Pop Tarts and potato chips! Simply put, eating late at night ends up being calorie restriction to the average person.

EDUCATED, MOTIVATED, AND READY TO GO

At this point, you should have found some useful facts and tips to add to your arsenal of tools for embarking on this new journey in life. Remember that when beginning any program, do not bite off more than you can chew, meaning that you just keep your new daily routine and goals realistic. If you start out with impractical expectations of yourself, your odds of succeeding become slim. Taking your time to modify daily behavior patterns can ensure better chances at winning the “Battle of the Bulge.” If you are a big soda drinker, cut your intake in half and slowly decrease the rest over time. If you have trouble fitting exercise into your daily schedule, attempt three 30-minute sessions over the period of a week and try to increase the time and frequency over the following weeks.

No one is perfect, and you will not be able to enjoy your life if you are forcing yourself into ritual of missed daily one-hour cardio sessions, a completely clean diet, and thus, self-loathing for not living up to these improbable habits. Essentially, small changes can equal big results with time. Seeing improvements is not like cutting grass where you can expect immediate results. A comprehensive program based in overall health and fitness is more like planting seeds, where proper nurturing creates a full, thick lawn over time. Remember that Rome was not built in a day, and a new you cannot be constructed overnight either. However, an improved version of your personal outlook on food and fitness can be evident immediately in how you feel on a day-to-day basis.

So, utilize this information to help construct an enhanced adaptation of who you are, and let that positive energy help to you achieve and exceed your goals as you move one day at a time through your plan for success. During your journey, you may find that you would like some information about different amenities and services offered at the gym. Should you ever need any assistance with your workouts, please visit us at www.baileysgym.com for updated fitness articles, exercise routines, and other great ways to enhance your experience. If you cannot find the answer you are looking for, please e-mail our Wellness Team at wellnesscoach@baileysgym.com Good Luck! -The Bailey’s Powerhouse Gym & Fitness Center Family

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FOOD JOURNAL – DAY ___

Date: ____/____/____ Goal Calories for the Day: _____________ Time: Food, Beverages, and Preparation Calories

How did you feel?

Total

Time: Food, Beverages, and Preparation Calories

How did you feel?

Total

Time: Food, Beverages, and Preparation Calories

How did you feel?

Total

Time: Food, Beverages, and Preparation Calories

How did you feel?

Total

Time: Food, Beverages, and Preparation Calories

How did you feel?

Total

Time: Food, Beverages, and Preparation Calories

How did you feel?

Total Total Calories for the Day