A LA DR. FITNESS

FITNESS

Personal Consultation

A consultation is the foundation of any referral or recommendation. A self assessment, common health factors, body metrics and desired outcome are the basics of a consultation. The consultation is used to uncover the challenges that are blocking your path to success. What’s important here is that your personal consultation light the path to the unique set of fitness and nutrition modalities that will work best for you.

Corrective Exercise Training

Corrective Exercise Training is the essential first phase of a new training program recommended by Dr. Fitness. During this time, an experienced corrective exercise trainer will work to reduce any aches, pains, joint dysfunctions, muscular imbalances and postural-distortions. In addition, learn how to move in ways that reduce joint dysfunction and pain. Corrective exercise training will improve functionality, health and strengthen structural integrity. Developing a strong body you can rely on during physically challenging moments.

Golf and Tennis conditioning

Many golfers and tennis players — professional and recreational athletes alike — have sought out Dr. Fitness’s recommendation for the best sport specific performance coaches and sport specific conditioning coaches to produce major improvements in their all-important swing, speed, vertical jump and to condition major muscles used in their game. With Dr. Fitness’s consultation and referral, professional and recreational athletes discover how to prevent sport-specific back, shoulder, elbow, wrist, forearm, knee and ankle injuries. Mastering these preventative techniques will keep you in the game you love for the rest of your life.

Guided Supermarket Tours

Know what to buy…and what to leave on the shelf. What we eat makes a difference in the way our bodies look and feel. Success starts at the supermarket, where our healthy choices translate to better overall health and fitness. Our metabolism and nutrition depend on our buying decisions. After A personal consultation Dr. Fitness will refer a nutrition professional to provide this special service. Go on an aisle-by-aisle guided tour of a favorite food market place. Based on a food plan an advisor will help understand what to buy and what not to buy, and explain the reasons behind their advice. Whether the goal is to lose a few pounds or gain a few the nutrition professional chosen will provide a wealth of information and very specific recommendations to allow for wise decisions about the food purchased.

Body Sculpting information:

A beautifully sculpted body is the result of proper training and nutrition. Dr. Fitness will conduct a personal consultation and recommend the best fitness disciplines to sculpt your body and condition your muscles. The training and nutrition modalities are based on specific needs and requirements. They can include yoga, t’ai chi, Pilates, kickboxing, traditional weight training movements, and sports specific movements — all carefully orchestrated and specially selected for you.

Tracking client progress keep them focused and challenged. This means clients and fitness professionals have a better understanding as to what areas will need more attention. This keeps clients and trainers keenly aware if they are reaching key progress benchmarks.

Warm up exercises include:

Intensity

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.

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.

Conclusion

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.

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. Dr. Fitness works with expert dietitians, nutritionist, and food engineers. The personal consultation will determine which nutrition professional will best support you. Your customized meal plan takes activity level, lifestyle and metabolic rate into consideration. Nutrition counseling will show you easy ways to incorporate these foods into your life.

Discover, 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. Proper nutrition helps you respond in ways that give you a healthier, more vibrant life!

Boot Camp information

The I am Dr. Fitness 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.

I am Dr. Fitness 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!

I am Dr. Fitness 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.

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?

Work

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