Tuesday, July 14, 2009

CFA Newsletter

California Fitness Academy’s
Email Newsletter

Do you really want results? Do you really want to get in the best shape of your life? Do you really want to reach your peak performance? Do you want more energy? Do you want to be healthy and full of vitality? If you answered yes to these questions, then what are you willing to do to reach your goals? It is easy to make big statements and confess what you want. But the big question is, “what are you willing to sacrifice and do to accomplish your goals?” It is not easy to get to the next level. It takes discipline, a strong work ethic, determination, passion, and drive. You have to be disciplined to eat the correct foods and get your workouts in. You have to be willing to work hard so you can get to the next level. You must be determined so you can continue striving forward. You need a passion and a love to better yourself and always self improve. And you must have a consistent drive to move forward in a positive manner. Learn from your mistakes. When you cross a speed bump, what will you do to get over that hump? Life is what you make it. You can either lie down and be average or you can continually strive to be your best. Success will not just knock on your door. You will need to go out and make it happen and work your butt off. Write your goals down on paper and then show them to somebody so you can be held accountable. It is your choice to make it a great day!

Workout of the Day:

Dynamic Warm-up
-Birdog x 8/side
-Leg swings x 8/leg
-Deep Squat/Hamstring stretch x 4
-Lunge/Elbow to instep x 4/side
-Knee raise pulls x 5/side
-Straight leg kicks x 10/leg
-2 x 10 jumping jacks
-2 x lateral shuffles x 10 yards
-2 x tempo runs x 10 yards

Strength Work
1A: Split Squat x 8/leg
1B: Perfect Push-up x technical failure
1C: Front Plank Hold x 20 seconds
*Complete these exercises one after the other, rest 60 seconds after each set and repeat 3 times

2A: Stability ball leg curls x 8
2B: Inverted Rows x technical failure
2C: Side Plank holds x 20 seconds/side
*Complete these exercises one after the other, rest 60 seconds after each set and repeat 3 times

Interval Conditioning
10 sets of 20 seconds hard/40 seconds easy
*pick a pace that you are physically capable of performing (fast walk, jog, or sprint)

Sample Meal Day for Fat Loss

Meal One
3 egg whites, 1 whole egg3 slices of turkey breast meat½ red bell pepper and handful of mushrooms

Meal Two
Protein Shake (make this a low carb shake)
1 piece of fruit

Meal Three
4-8oz lean protein (e.g. chicken, turkey )1 large green salad with 1-2 servings green vegetables

Meal Four
½ cup of cottage cheese
1 piece of fruit

Meal Five
4-8oz protein (e.g. lean red meat, fish, or chicken)2 servings vegetables

Meal Six
Protein shake ( make this a low carb shake)

*Healthy eating is how you will reach ultimate fitness goals
*You must eat clean in order to change physically
*Alcohol must be limited if you want to change your body composition
*You need good lean protein sources at every meal
*A multivitamin, vitamin C and fish oil should be taken daily to enhance your nutrient intake

California Fitness Academy specializes in:

· Private Group Training
· Fat Loss Conditioning
· Sports Specific Training
· Healthy Nutrition Education

If you need some guidance in starting a fitness program or need a push to get out of your plateau, come try one of our fitness classes for free. You will be on your way to getting in the BEST SHAPE OF YOUR LIFE!!

“If you think you can or think you can’t…..you are going to be right.”

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