Beacon of Hope Fitness......Where Cardio Meets the Cross!

Wilma Medina

Palm Beach Gardens, Florida 33418

Specialties

• Strength Building
• Body Building
• Weight Loss
• Rehabilitation
• Aerobics
• Body Sculpting

I will provide the motivation and encouragement you need during your fitness training. Now let's meet and get a Personal fitness program in place for you. Fitness Recap Information: Cardiovascular · The #1 killer in America is poor heart and circulation system efficiency · Aerobic exercise means exercise which uses oxygen · The aerobic energy system supplies all of the energy for low to moderate intensity exercise and activities of daily living · The anaerobic energy system means work without oxygen. Anaerobic activity cannot be sustained for more than two minutes and uses carbohydrate as its primary energy source. Exercises in this category are high intensity cardiovascular exercise such as sprinting, as well as exercises such as weight lifting Strength · In order to become stronger, you must overload the muscle. That is, get it to do more than it previously has (you are challenging the muscle like you challenge your brain when you learn). · Overload occurs through increasing the weight or the number of repetitions. · A repetition is one instance of the exercise, such as one sit up · A set is several instances of an exercise without a rest in between. · Your one repetition maximum is the maximum amount of weight you can lift one time and one time only. Flexibility · Lack of flexibility can cause: strains, sprains, back pain, and poor posture. · The most common muscle lacking flexibility is the hamstrings, leading to strains of the hamstring, and low back and knee pain. Back pain can also because by weak abdominal s. · A proper stretch can be executed only after the muscle has been warmed up and it must be held for a minimum of 30 seconds without bouncing. · When you stretch, you will feel a tightness in your muscles which is slightly uncomfortable by dissipates after 15 or 20 seconds Endurance · Endurance relates to how long you can maintain a given activity · Muscular endurance refers to how many repetitions you can complete or how long you can sustain a single muscular contraction · Cardiovascular endurance refers to how long you can sustain cardiovascular activity at a given intensity level. Body Composition · Body composition is the combination of fat to muscle and bone · Over 30 percent body fat is considered obese · The healthy woman has between 18 and 22 percent body fat · Less than nine percent body fat in women can result in cessation of menstruation · Healthy men have 14-17% body fat · When using some of the newer bathroom scales which claim to measure body fat, you must use the scales which are designed for your activity level. The regular body fat bathroom scales will greatly over estimate body fat in athletes. They have special bathroom scales for the athletic individual.

Personal Trainer Palm Beach Gardens

CC Matthews

Palm Beach Gardens, Florida 33410

Specialties

• Strength Building
• Body Building
• Weight Loss
• Body Sculpting
• Corrective Exercise

My hybrid personal training program is so successful that I have developed an amazing formula for losing weight, getting toned and firm, and doing it in half the time it would take if you used any other program.

BODY STRUCTURE

JAMES DOBOS

Palm Beach Gardens, Florida 33410

Specialties

• Strength Building
• Body Building
• Weight Loss
• Rehabilitation
• Aerobics
• Body Sculpting
• Functional Fitness

FITNESS TRAINING & NUTRITION Changing basic eating habits is the way to sustain weight loss in the long run A road has its endless twists and turns with final destination set, yet it is up to you to confirm it. The power is in you,.​ Your destiny? Whatever you choose. A suggestion? Let it be a healthy one.​ ​​​​ • There is no fast fix.​ • There is no instant gratification with weight loss. • There are no shortcuts to being healthy. ​ It’s time to put your senses and your endurance into full effect. ​It’s not the end of the world; you can and will do this. You will succeed

Body Transformation Coach

CC Matthews

Palm Beach Gardens, Florida 33410

Specialties

• Strength Building
• Weight Loss
• Body Sculpting
• New Moms

My hybrid personal training and nutrition program is so successful that I have developed an amazing formula for losing weight, getting toned and firm, and doing it in half the time it would take if you used any other program.