Fitness

3 Reasons to Hire a TRAINER?

1. To advance under coaching: Working with your individual needs, desires & goals.

2. To keep you moving in the right direction for improvement & to create results.

3. To inspire, encourage, motivate, instruct, partner, plan, organize, enable & enhance.

Unique & skilled Trainers that make a TEAM….  www.BodyMackfit.com

Forums of GOALS: Improve Life Performance & Energy, Rehibilitation, Time management, Balanced Lifestyle, Cardiovascular Health, Endurance, Fat Loss, Muscular Development, Strength Training, Lean Body Mass, Athletic Events.

Trainers give you what you need to manifest your results for Fitness and Health… Trainers never judge disabilities but give you the image to live up to… Trainers instruct you to take ACTION and DO the work without thinking about it so that your workouts become second nature…Trainers create the atmosphere to excel & celebrate growth…Trainers teach proper technique & injury prevention….Trainers influence success towards your personal BEST….

    A Quote from Mack Brown (owner of www.bodymackfit.com  ” One Team: (BodyMack Personal Training) One Mission: (To Make You Commit, Don’t Quit, Get Fit). One Goal: (Healthy Lifestyle)”.

Carla McDonough/44 

Weight-145 LBS      Waist-32

Meal #1
4 egg whites - 1 yolk
4oz. chicken, turkey, or tuna
6 strawberries

Supplements: Multi-vitamin, 2000 mg Vit C, 3 Amino Acids

Meal #2
Protein drink: 2 scoops
mixed with 1 whole egg, 12 oz. ice water,
6 frozen strawberries & 1/4 cup Almonds

Meal #3
1 1/2 cups salad containing choice of salad
vegetables w/ 2 tsp. oil +1 tbs. vinegar,
6 - 8 ounces lean protein (lean beef,
chicken breast or turkey or fish)

Supplements: 2000 mg Vit C, 3 Amino Acids

Meal #4
4 ounces lean beef or 6 - 8 oz. chicken breast or turkey or fish
2 egg whites
1 small sweet potato

Supplements: 2000 mg Vit C, 3 Amino Acids

Meal #5
6 - 8 oz. chicken, turkey breast, or fish
1 cup vegetables

Supplements: 2000 mg Vit C, 2 Acidopholis, Calcium & Mag

12-Weeks Out/ Training Program/GARY PASCUAL/47

Weight- 182 LBS   Waist-36

Gary- 12- weeks out/ Stay focused on losing bodyfat consistently/ while gaining lean muscle……Stay on this balanced plan….. No worries…You are right on target!!!!!

Meal #1
6 egg whites + 1 whole egg
1/2 cup oatmeal
1 piece of fruit/Apple or Pear

Supplements: Multi-Vitamin, 2000 mg Vit C, 4 Amino Acids
Meal #2
6-8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 small (6 - 8 oz.) sweet potato, 1 apple

Supplements: 2 TBLS Flaxseed Oil

Meal #3
6-8 ounces lean meat
1/2 cup of rice
1 cup vegetables (green beans, broccoli, cauliflower, etc.)

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #4
6-8 ounces lean meat
1 six oz. baked potato or yam or 1/2 cup rice
1 piece fruit/Grapefriut
1 cup vegetables

Supplements: Multi Vitamin

Meal #5
6 egg whites + 1 whole egg
1 serving oatmeal….1/2 Cup (EVERY 3rd DAY, drop the Oatmeal and take in 1 Cup Vegies.

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #6

1 6oz Can of Albacore Tuna

Supplements: 1000 mg Vit C, Calcium & Mag,

This is the time for endurance Training with weights alternating from Heavy to medium.

Cardio: 3 days with 1 high intensity….Stair Climbing, Treadmil Incline and Jogging with Short Sprints…2-3 min Jog with 30-45 sec Sprints.

Posing: 1 min/ Hold each Pose…..3-4 evenings per week.  Pose to music to get a fluent transition into each pose.

Water: A Gallon or more daily.

Front Abdominal View/ Notice….Remember, when you fall asleep while tanning

remove your hand from imprinting skin !!!!!/Ha!Ha!!!