Chelsea Paul, Fitness Specialist ISSA NASM AFFA

Fitness with a Purpose: "To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear."

Weekly Fitness game plan:

Body Change: 4-6 workouts, 30-70 minutes, combining both cardiovascular and resistance training

Body Maintenance: 3-4 workouts, 25-60 minutes, combining both cardiovascular and resistance training
*** If your schedule for the week forces exercise to be low on the priority list then shift your exercise goal to maintenance. Set yourself up for success. 30 minute workouts, at least 3xs a week, will help maintain your current fitness level.***

Trainer's Tips:
1. Set a personal exercise goal for the week. How many times will you be able to workout? What classes will you take? How long will you stay on the Stairmaster? How many push ups and squats can you do in 2 minutes? What race would you like to compete in?
***Set small goals for yourself to keep you motivated, inspired, and driven. Know what you are working for and ask yourself, "How bad do I want this."

My personal exercise goal for the week:
Swim - 3xs
Bike - 2-3xs
Run - 2xs

2. Purchase one exercise video and a set of light dumbbells for your home. Total approximate price: $25

Exercise videos are a great source for a quick and effective workout when getting to the gym seems nearly impossible.
Check out www.collagevideo.com
Trainer's #1 pick: Jillian Michaels's 30 day shred and No more trouble zones

Nutrition: Recipes of the week

Courtesy of The Eat Clean Diet, Tosca Reno

Oatmeal Pancakes

http://www.eatcleandiet.com/food_and_recipes/clean_recipe/oatmeal_pancakes.aspx

Chelsea's adapted version:

Quick Power Pancakes:

1/2 cup oats
4 eggwhites
1/2 banana
2 dashes of cinnamon (optional)

Mix all ingredients in blender for 30 seconds. Heat pan on stove at moderate heat. Pour liquid into pan. Will make 2 cd size pancakes. Each side takes approximately 1-1 1/2 minutes to cook.
***Top with a cup of fresh berries for a power breakfast, or toss them in a tupperware container for a mid-morning snack.

Metabolism: the process by which the body coverts food into energy

Total Energy Expenditure: the number of calories your body burns each day
Three factors that make this up:
1. Body's basic needs: Your resting Metabolic rate is the total amount of calories your body requires to function when at rest.
2. Food Processing
3. Physical Activity

Did you know?
1. A pound of muscle burns approximately 6 calories a day.
2. A pound of fat burns approximately 2 calories a day.
3. The more lean muscle mass you have, the more calories you will burn.

What is your body fat composition?
What is your resting metabolic rate?

If you are interested in knowing your body fat composition we can test you during our next session. Just let me know in advance.
If you are interested in knowing your resting metabolic rate, which in turn will enable you to know the necessary amount of calories you need to consume in order to lose weight and gain strength, contact me personally to set up an appointment. The RMR test cost $75. Small investment for big pay off!

***How do you build more lean muscle mass?
RESISTANCE TRAINING

Consistent action and consistent focus produce results.