Fitness

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Fitness a la Dr. Fitness

Body Sculpting information:

Your beautifully sculpted body is the result of proper training and nutritions. Fitness Pursuits uses the best of all disciplines to sculpt your body, and train your muscles to move efficiently. The exercises will select for you will vary at each session, based on your needs and progress. They can include yoga, t'ai chi, Pilates, kickboxing, traditional weight training movements, and sports specific movements -- all carefully orchestrated like circuit training, but with the important added element of surprise.

Surprise keeps you focused and challenged. This means you never know what exercise Max could have for you next. It could be 100 lunges, 30 roundhouse kicks, reverse squats, reverse therapy ball abdominal crunches, ankle-weighted butt blasters, or traditional triceps pushdowns. As you achieve a sculpted body, you will re-program your central nervous system to produce muscle movements efficiently. You will also experience the natural "high" enjoyed by athletes in peak form.

Corrective Exercise Training

Building a strong foundation for success ... Corrective Exercise Training is the essential first step of your new training program with Fitness Pursuits, and usually takes about two or three weeks. During this time, you and your trainer will work to correct any aches, pains, joint dysfunctions, muscular imbalances and postural-distortion patterns you may be experiencing, based on your initial Health and Fitness Evaluation. In addition, you will discover how to recognize and understand the detailed messages your body is sending you, and how to respond and move in ways that keep your body healthy, fit and pain-free. By eliminating your weak points and strengthening your structural integrity, Corrective Exercise Training gives you a strong foundation on which to build your new body.

Golf and Tennis conditioning

Many golfers and tennis players -- professional and recreational athletes alike -- Have sought out Max’s assistance to produce major improvements in their all-important swing, and to condition major muscles used in their game. With Max's help, you will discover how to prevent sports-specific back, shoulder, elbow, wrist, forearm, knee and ankle injuries. You will also learn to counterbalance one-sided, repetitive, sports-specific movements, in order to avoid overuse injuries. Mastering these essential preventative techniques will keep you in the game you love for the rest of your life.

Boot Camp information

The Fitness Pursuits Team has developed a series of Boot Camps designed to help you reach your fitness goals and get results. Our trainers will instruct, support and encourage participants and help them avoid injury. Boot camp is 35 minutes in length and $30 a session. If you sign up RIGHT NOW, you can receive the discounted rate of $20 a session!  If our Boot Camp times conflicts with your schedule, please let us know what time and place would be good for you, your friends, co-workers and family and we can organize a boot camp at a location or community of your choice (5 person minimum).

Tired of the same work out and not happy with your results? We can help you get the results you were not able to get on your own.

Fitness Pursuits Boot Camp programs include:

  • Losing weight, building muscle tone, and/or increasing strength and endurance

  • Team building exercises that promote unity and create a fun, supportive workout environment

  • Expert coaching by certified personal trainers and experienced fitness professionals

  • On-site, customized workouts designed to challenge people of all fitness levels

  • Monday - Friday at 5:00pm, 5:30pm, 7:00pm, Saturdays at 10:30am. You have the convenience of choosing what time works best for you!

Fitness Pursuits Boot Camp will not only help a participant look and feel their very best, but will also build camaraderie, promote a sustained commitment to fitness, and give participants the tools they need to live and work in balance.

Personal Consultation:

Our personal consultation is delivered with a level of compassion to assess where you are with your health. We look at what habits and attitudes are blocking you path to success. What’s important here is that we help our clients accept themselves right where they are with out judgement or pressure.

Warm up exercises include:

Gradually increasing the intensity of your specific sport. This uses the specific skills of a sport and is sometimes called a related warm-up. For runners, the idea is to jog a while and add a few sprints into the routine to engage all the muscle fibers.
Adding movements not related to your sport in a slow steady manner: calisthenics or flexibility exercises for example. Ball players often use unrelated exercise for their warm up.

Which to choose? The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Stretching a cold muscle can increase the risk of injury from pulls and tears. So you are better off doing gradual aerobic exercise before stretching. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them. Make sure your warm up begins gradually, and uses the muscles that will be stressed during exercise.

Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various way, at various intensities until you find what works best for you.

Guided Supermarket Tours

Know what to buy...and what to leave on the shelf. What you eat makes a difference in the way your body looks and feels. And success starts at the supermarket, where you’re healthy choices translate to better overall health and fitness. Your metabolism and successful nutrition depend on your buying decisions. To provide this special service, Max takes you on an aisle-by-aisle guided tour of your two favorite food market places. He advises you what to buy and what not to buy, and explains the reasons behind his advice. Max's wealth of information and his specific recommendations will help you make wise decisions about the food you buy -- no matter where you shop -- for the rest of your life.

Nutritional Counseling

Eat smart. Drink smart and Live well.The foods that help you perform your best are the foods that are metabolically correct for you. Because you are a unique individual, your "performance foods" may be different from foods that are best for someone else. Max will recommend your personal group of performance foods, based on your metabolic rate and lifestyle. He will also show you easy ways to incorporate these foods into your life.

Discover, too, how to recognize the important messages your body sends you all day long. For example, your tiredness and lack of energy may be directly related to caffeine and/or lack of carbohydrates you are consuming. Cramping and muscle tightness may be directly related to your dietary levels of magnesium and/or potassium. Max helps you notice and understand these signals, and respond in ways that give you a healthier, more vibrant life!

Sample Meal Plan:

Here is a sample customized Nutrition Program, created for one of Max's students. Your Nutrition Program will be different. It will be based on your Health and Fitness Evaluation, your Body Composition, and your lifestyle.

PROTEIN

3 egg whites
3 oz. chicken breast
3 oz. turkey breast
4 oz. white fish
4 oz. seafood
4 oz. tuna fish
4 oz. lean meat
4 oz. cottage cheese
Whey protein drinks

CARBOHYDRATE

1 cup steamed vegetables
1 cup raw vegetables
1 cup Goya mixed beans
1 cup oatmeal
1 sweet potato
1 baked potato
1/2 cup wild rice
1/2 cup brown rice

ESSENTIAL FAT

1/4 tsp. virgin olive oil
1/4 tsp. flax seed oil
1/2 egg yolk
1/4 avocado
5 black olives
4 raw almonds
4 raw cashews
4 raw walnuts

Special Instructions:
  • Combine one protein, carbohydrate and essential fat source to make a meal.

  • Eat five to six meals a day.

  • Eat only one piece of fruit a day for the first two weeks after starting this program. A banana, grapefruit or pineapple is your best fruit

Carbohydrate Choice.
  • Eat 1 cup of lettuce immediately after or with most meals.
  • Drink two 8- to 10-ounce glasses of water 20 minutes after each meal.
  • Combine two half quantities of the protein sources listed below to accelerate your fat loss and optimize your sport performance nutrition
Program.
  • Your physician and pharmacist must be notified before you change your current nutrition program.
Water
  • Your body is 2/3’s water. Water is an essential nutrient that is involved in every function of your body... Kidneys 82%, Blood 83%, muscles, 75%, brain 74%, liver 69% bones 22%

  • Do you feel thirsty a lot? What do you grab to drink when you’re thirsty?

  • How many glasses of liquids do you drink a day?

  • Do you know how safe your water is?

  • How many glasses of water do you drink?

  • Do you drink soda?

  • Do you drink sweetened drinks?

  • Do you drink alcohol?

Scientist from the World Health Organization and national Cancer Institute estimate that between 60 and 80 percent of all cancer is caused by chemicals in the air we breathe, the food we eat and the water we drink. Cancer will afflict one out of every four people.

  • What kind of water do you drink?

  • How do you choose the best water?

 

 

Fitness Pursuits

904-236-5858

IamDrFitness904@gmail.com

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