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WEIGHT LOSS & BODY FAT REDUCTION
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 FUEL FOR YOUR BODY, Body Shop
Nutrition
Nutrition is an essential part of overall health and
fitness.
But knowing about nutrition isn't always enough - you have
to learn how to apply it to your life by changing your
eating patterns.
Put simply, in order to lose weight, you have to eat less
and move more.
Together, we’ll customize a complete Nutritional Plan that’s
both reasonable and complimentary to your lifestyle.
Lose the weight once and for all!
To lose weight, we need to create a caloric deficit (burn
more calories than we take in). This simple concept is the
basis to effective weight management.
We take in energy through food and expend energy through
movement.
What happens if we take in more calories then we burn? Our
body stores it in fat cells as a basic survival mechanism.
And if we burn more than we take in? Simple – we lose
weight!
You’ll get the information you need to start choosing
healthier foods, reducing your calorie intake, burning
calories more efficiently, and increasing your metabolism.
No more fad diets and no more disappointments
A healthy diet isn’t just about eating less, it’s about
eating smart.
A combination of education, moderation, and the proper
exercise regimen yields results.
There’s really nothing more frustrating than committing
yourself to your exercise and menu plan and not seeing the
results on a scale.
Curb your frustration with the knowledge that there’s a lot
going on under the surface.
A fad diet may cause you to drop pounds fast, but chances
are they’ll be back with a vengeance.
We will give you a healthy, long-term approach to fitness
and weight loss that has real staying power, changing your
metabolism forever.
Get bigger and stronger
In order to gain muscle you have to overeat by 10% to 20%.
You’ve got to start eating the right foods at the right
times so that your body begins to gain muscle instead of
fat.
HAMMER IT OUT, Body Shop Lift
Building strong muscles helps you burn fat, increase your
metabolism, and maintain healthy bones.
Your body will begin to burn the same amount of calories
after lifting as it would expend in two days naturally—this
makes resistance training a critical component of weight
loss.
Resistance Training increases strength, enhances muscle
tone, and builds LBM (lean body mass).
All types of weight training, or resistance training (free
weights, machines, cables, tubing, and exercise balls are
part of a complete program.
However, certain types of resistance training are more
effective than others for losing weight exclusively-- you’ll
soon learn the optimal ways of using weight lifting to aid
you in your weight loss goals.
Washboard abs, bulging biceps, and perfect pecs, oh my!
We’ll design a program to achieve lean muscle mass and total
definition.
Lifting heavy and burning-out to failure tears muscle fibers
down so that they grow back bigger.
So, stop doing mindless repetitions!
We’ll help you gain strength by doing the right exercises so
that you’re building your body symmetry responsibly.
The Definition of Definition
:: extremely low body fat coupled with superior muscle
symmetry.
We will work with you to design a weight training program
that challenges your abilities and helps you reach your
goals.
Core stability and core training are some of the hottest
concepts to hit the gym
Because your core comes into play every time you move, and
because many core exercises also involve other areas of the
body, core training is excellent for total-body
conditioning.
Core training is recommended by sports-medicine experts,
physicians, and certified personal trainers, like us!
REV IT UP!, Body Shop Cardio
It’s essential that you not burn off the muscle mass you’ve
worked so hard to cultivate!
That will allow you to burn fat without burning the excess
calories that you’re struggling to consume or utilizing your
muscle as an energy source.
Yield the best results
We’ll start by finding a target heart rate range that will
allow you to burn fat without burning the excess calories
that you’re struggling to consume or utilizing your muscle
as an energy source.
Then we’ll get you going on a cardiovascular program which
will keep your progress going!
THE PRO TUNE-UP, Your Trainer
We’ll start by taking measurements to calculate your percent
body fat, and major body parts from which we can trim
inches. These tools help us, help you reach your health and
fitness goals.
Let us support you, motivate you, and hold you accountable
(that’s our favorite!)
Heck, we all need support
Don’t waist your time! What’s the point?
Let our experience guide you through a complete program,
based on your body type, to transform your natural
musculature into the size you’re after.
You’ll learn about the major muscle groups involved in each
exercise and the best way to target those suckers.
FOR SPORTS PERFORMERS & BODY BUILDERS IN TRAINING
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FUEL FOR YOUR BODY, Body Shop
Nutrition
We’ll hook you up with a customized menu plan to compliment
your high-intensity workouts, as well as suggest legitimate
vitamins and supplements to elevate your performance to its
full potential.
HAMMER IT OUT, Body Shop Lift:
We’ll put your athleticism to the test with Strength and
Power Training.
In true “new school” fashion consider your butt kicked,
pushing your body’s agility, speed, and endurance to full
throttle.
Hypertrophy, or ‘size building’ in muscle is scored through
pyramid lifting to your one rep. maximum. As you advance,
you’ll need physical and moral support (and maybe a spot),
and that’s what were here for!
REV IT UP!, Body Shop Cardio
We’ll give you the power to change your body with focused
cardio work strategies designed to give you more energy, and
more stamina.
THE PRO TUNE-UP, Your Trainer
Jump higher, serve harder, run longer, and finish faster.
If you want to improve your performance in a specific sport,
we’ll help you gain a competitive edge, no matter what sport
you participate in.
Using the latest training techniques, you’ll assume the
training regiments of a champion!
You won't believe the definition you can get with this
hard-core training, whether you're looking to compete or
just impress; but if you are training for a body building or
figure competition, we’ll be there every step up the way to
take you to that next level.
YOGIS IN TRAINING
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Yoga should be accessible to everyone
Yoga is an intense practice that appeals to everyone from
the working professional to the stay-at-home mom.
One-on-one personal yoga instruction in whichever vein you
choose creates an encouraging environment in which all
levels can practice.
The perfect blend of sweat and serenity
Yoga covers many different disciplines of age-old stretching
and strengthening exercises.
Devotees sing the praises of its mind-body approach.
So, why not yoga?
FUEL FOR YOUR BODY, Body Shop
Nutrition
It all comes down to eating consciously and cleanly.
You’ll start to look and feel better through the yoga
practice, and suddenly the idea of greasy pizza and French
fries is no longer appealing.
You don’t have to give up your cravings, they give you up
instead.
By eliminating fake foods and chemicals from your diet,
you’ll move toward make better, cleaner, more natural food
choices, and you’ll feel the difference immediately.
HAMMER IT OUT, Body Shop Lift
Flexibility Training in general improves muscle imbalances,
increases joint range of motion and extensibility, and
relives excessive tension of muscles and joint stress.
REV IT UP!, Body Shop Cardio
No matter what your level of fitness, you’ll find Vinyasa*
Yoga, or Power Yoga with flow, not only challenging, but
also a powerful workout that goes just beyond your cookie
cutter cardio workout.
All postures combine flexibility, strength, and balance to
work the entire body.
With patience and dedication, you can lose weight, develop
muscle tone and strength, and become more flexible than with
other forms of aerobic exercise.
THE PRO TUNE-UP, Your Trainer
Your first yoga class can be difficult, but with hard work
and dedication your yoga practice will provide a healthy,
challenging workout.
With the emphasis on movement, balance, and your intention,
you’ll heal, detoxify and exhilarate your body and mind.
All you need to focus on breathing, letting go, moving,
sweating, and respecting your limitations.
The poses expose blocks and imbalances, and a regular
practice will increase anyone’s flexibility.
BASIC TRAINING FOR BRIDES
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FUEL FOR YOUR BODY, Body Shop
Nutrition
Your Basic Training for Brides package includes a complete
nutritional evaluation based on your lifestyle.
You’ll work one-on-one with a nutritional
specialist/nutritionist to determine proper proportions of
macronutrients in your diet to reach your goals quickly and
safely.
HAMMER IT OUT, Body Shop Lift
This is where people need help the most. Weight training
increases lean body mass (l.b.m.), tones you up and keeps
you burning calories! Basic Training for Brides is designed to create
a workout program specific to you needs so you can see
results safely and quickly.
REV IT UP!, Body Shop Cardio
Your trainer will calculate your target heart rate to ensure
you are effectively burning body fat while preserving lean
body mass (l.b.m.). We’ll tell you what machines to use and
how many days per week you should do cardio to reach your
goals and see results.
THE PRO TUNE-UP, Your Trainer
Expertise, motivation, accountability… you can’t fail with
the support and determination of our certified personal
trainers! We’re focused, energetic, and have the experience
to get you to your goal in time for your big day. After all,
your success is our job!
We also provide specialized personal training for Golfers,
Senior Citizens, Post Natal, Reunion/Family Vacation.
Affordable Body Transformation
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PRICING:
1 Session: $70
10 Sessions: $600 [$60 per session]
20 Sessions: $1000 [$50 per session] Best Value!
The 30 Minute Session
1 Session: $40
10 Sessions: $350 [$35 per session]
20 Sessions: $600 [$30 per session] Best Value!
The “Buddy” Session
1 Session: $100 [$50 each]
10 Sessions: $900 [$45 each, per session]
20 Sessions: $1400 [$35 each, per session] Best Value!
Sign up below to receive a coupon for 2 free sessions:
Pantry Raid
Do you like massages?
Want to eat healthier?
… You’re in for a treat!
Our Body Shop Certified Personal Trainers and nutritionists have teamed up with the
experienced, professional massage therapists of Mosaic Massage to spoil you!
… in your own home!!
While you indulge in a luxurious thirty-minute table massage, we’ll raid your pantry and
remove unhealthy processed foods. Once you’re detoxified and stress free, our specialists
will customize an effective total body wellness program just for you.
Experience an exclusive hour
of relaxation, practical education, and living in the moment.
Just call
303.653.4255
Copyright 2008 Body Shop Fit Design by Susan Kurts
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