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The 10 lbs.-10 Weeks Action
Plan Calendar to Get You There
“Body
Control” is a free monthly newsletter that
offers you information and direction you can actually put into action
to help you change your body. Plus you’ll
receive our 10 week, weekly action plan calendar for FREE.
Sign up right now!
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I
wanted to lose weight that I had gained over the past several years.
Mike was able to show me a complete breakdown of what I was eating in a
day. He designed programs that were easy to follow and helped me get in
shape. I really like the fact that I don’t have to leave my
home
to exercise.
Wendy
Fairweather,
Business Owner,
London, ON
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I
wanted to strengthen my back and eliminate my lower back strain. Mike
showed me exercises that didn’t bother my back when I did
them.
Knowing that someone was going to be checking up with me stopped me
from procrastinating. I now find I want to do more. Now I’m
working on improving the rest of my posture.
Dan
Feeney
London, Canada
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My
reason for hiring Mike was to get my body into a well toned state.
He’s shown me how to exercise properly to obtain greater
success.
I like the personal touch. Having someone know what my needs or wants
are. People who would benefit from these services are people who wish
to look like someone they thought they never could. I’ve
noticed
changes in my shape, size and definition.
David
Disher
Landscaper (business owner)
London, Canada
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The
original reason for hiring the services of Optimum Performance Fitness
was to get in better shape as I age. For me the fact that I can do this
at home on my own time is a great benefit. What I liked most about the
services is having things explained in detail and worked through with
me. I like the fact that I know I can phone with a question or concern
any time. People stuck at home with kids would really benefit from
these services.
Michele
Krisa
Manager
London, Canada
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I
am enjoying benefits to my neck (arthritis) my hands, (also arthritic)
and generally feeling better all around. The main benefit has been the
fact that I feel confident that I will be able to maintain the program
and not slip “off the wagon.” I am surprised that
someone
like me, who loathes exercise in any shape or form, can be lured into
doing this program quite willingly – simply because I now
know
that it will work. The other benefit has been the fact that I look and
feel better. The other thing I really like is the knowledge that I am
not wasting my time. Mike makes sure that each exercise is being done
very precisely and thus, progress is assured.
Sue
Moore
Reference Assistant
London, Canada
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I
originally hired Optimum Performance Fitness because had been working
out without getting results. The programs were much shorter and simpler
than I was used to. A real benefit was being taken through a step by
step approach to gradually improve my fitness level and seeing myself
reach my goals. Having Mike as my trainer has been the best thing I
have done for myself ever! I have lost about 20 lbs and gained a
significant amount of muscle mass. It has improved my posture and
helped me combat job stress. I would say before you decide to join a
gym or start any kind of exercise program, meet with Mike and discuss
your needs before you do anything. In the long run you will get better
results and probably save you money.
Paul
Moore
Project Manager
London, Canada
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I
originally hired the services of Optimum Performance Fitness to improve
my level of fitness. I decided to do this after seeing the success my
husband was having with Mike. I like that Mike always does follow up
phone calls and emails. He follows up after setting up programs to make
sure there’s no problems and listens to what it is I want to
achieve. Anyone that wanted to start a fitness program but had no idea
on how to go about it would benefit from these services.
Cathy
Disher
Educational Assistant
London, Canada
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I
am looking to join a Police Force and wanted to get back in shape. With
the help of Optimum Performance Fitness I lost 25lbs and dramatically
improved my cardio activities. The main benefits of the program is that
it is tailor made for me and very flexible. What I liked most was the
phone calls, checking up on my progress. Any person who needs that
little bit of help to get motivated or who wants to use the latest
techniques and proper form would benefit from these services.
John Brown
Military Police
London, Canada
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I
hired Optimum Performance Fitness to achieve permanent weight loss.
Mike is very attentive to issues specifically related to me. Seeing the
physical changes in my body is exciting. I believe this has helped to
improve my posture and contribute to increased confidence. The thing I
like the most is the feeling that the services are tailored
specifically to my needs. This is beneficial because of the flexibility
of scheduling. The people that would benefit from these services are
individuals with demanding schedules who know they will benefit from
something other than a one size fits all.
Andrew LaRocque
Controller
London, Canada
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I
wanted to start a fitness program to help loose weight and work it
around my schedule from home rather then a gym. I have lost about 12
pounds and kept it off after trying for several years giving me an
incentive to keep using what I have learned to make a lifestyle change
for the better. The system with the goals and Caltrac to monitor my
activity give me flexibility over a week Mike was available to answer
questions about planning out my activity and to give me workout
exercises to increase my strength too. If you want a flexible, easy,
convenient way to work out on your own schedule and doing things that
you enjoy to burn calories and increase your personal good health, it
works great.
Pat Raab
Administrative Clerk
London, Canada
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Anybody
who does not work with a regular day to day predictable schedule will
benefit from the phone coaching services. I was traveling a great deal
and found it difficult to make regular workout sessions. I like this
program because Mike offers a good, sensitive perspective on how to
deal with my particular challenges. The two main successes that I have
enjoyed are goal setting for my personal well being and working on
better ways to time manage my life.
Ian
Davies
Entertainment Agent
London, Canada
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The
original reason for hiring Optimum Performance Fitness, was to learn
about better nutrition and how to eat. I learned when to eat certain
foods and how to group foods together. I have gained a confidence I
lost a long time ago by losing weight and eating better. I can do more
things with my kids. I look forward to going to the gym everyday and
miss it when I cannot go and I am more conscious when eating, I think
before ordering if I am out and make plans now of what we will eat and
keep more vegetables and fruit on hand. I liked that you cared about me
and how I did with my nutrition and you wanted to make sure I stayed
motivated and made me set goals for myself and made me answer questions
to help me realize what I was doing wrong and what I was doing right.
The information that was provided to me, it makes it easy to go back
and review. Everyone would benefit from these services!!!!
Patti
Ricker
London, Canada
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Frequently Asked Questions
If all I want to do is lose body fat, why do I need a strength program?
Why do my muscles sometimes burn when I'm exercising?
Does it matter whether I have any fancy or expensive exercise equipment or not?
How long does it take to see results?
Can I use an exercise ball if I'm overweight or
obese?
gIf all I want to do is lose body fat, why do I need a strength program?
While
cardiovascular activity like walking, running or biking burns a lot of
calories, we want to help you maximize fat loss, even when you are
sitting on the couch. Your body will burn 35-50 calories a day for
every pound of muscle you have. But for every pound of fat you have,
your body will only burn 2 calories a day! Furthermore, between the
ages of 30 and 70 years, the average person loses 30% to 40% of his/her
muscle mass! Muscle loss is the main reason a person's metabolism drops
as they age. By developing some muscle, you can significantly boost
your metabolism to be a lean, fat burning machine even when you are
spending time being a couch potato.
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of page)
Why do my muscles sometimes burn when I'm exercising?
The
"burn" comes from the build-up of lactic acid, which forms as a
by-product of energy production by muscle fibers. As the fibers convert
glycogen to ATP, some of the reactions take place without oxygen. In
this process, a compound called pyruvate is produced. Some of the
pyruvate is absorbed into the muscle cell's mitochondria and converted
into useful energy. But during strenuous exercise, the mitochondria
can't handle all the pyruvate that's produced. The excess pyruvate
becomes lactic acid. As the concentration of lactic acid in the muscle
fiber increases, the acidity of the cell changes, causing muscle
fatigue and the all-too-familiar "burn." The best way to relieve
lactic-acid-induced soreness is to continue to move around, but at a
slower pace and without strain or with massage. Both stimulate blood
circulation, which cleans out the built-up lactic acid from the muscles.
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Does it matter whether I have any fancy or expensive exercise equipment or not?
No.
The achievement of your goals depends on how much activity you do and
the intensity of your exercise. I have clients with very nice home gyms
and others that have nothing. I go into people's homes with Exertubes,
Swiss Balls, medicine balls and utilizing exercises that use your body
weight as resistance. I may make equipment recommendations as you
achieve greater levels of fitness. These recommendations are based on
where you like to exercise, your budget and your exercise preferences.
I generally make the recommendation that my clients invest in a heart
rate monitor. You do not need to have exercise equipment to get started.
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How long does it take to see results?
You
know, there is no quick fix. There are many factors that can affect the
rate at which you lose excess fat. Whether you've been sedentary for
sometime or have been struggling with on again, off again exercise, it
took many months, and probably years to gain your weight, and it will
require commitment, time, and patience to see significant body changes.
The level of time and effort you're willing to put forward will have a
significant affect on your weight loss efforts. This is a question I
can only answer with specific information about yourself.
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This
phone training sounds like a very expensive program. Isn't it less
expensive to join a club and work with a personal trainer there?
No!
It's just the opposite. Think about how much it would cost for you to
hire an experienced personal trainer, 5-6 days a week, every week, for
the next 12 weeks, because that's what it would take to get the results
you would get from this program. (Remember, it takes 4-5 days of
exercise per week to get fat loss). We're talking over a thousand
dollars a month. Without the effective use of the Motivational Activity
Monitors, it is highly unlikely you would achieve these kinds of
results. Also, you would need to be available for your personal
training appointment everyday without fail. A great alternative to
achieving these kinds of results is to learn how to become personally
motivated and focused on how to get the results you want without
depending on the presence of a personal trainer for every workout. So,
here is how you can begin to gain the control you want and maximizing
your results and motivation for less than $9.00 a day for an
all-inclusive, results-oriented package.
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Can I use an exercise ball if I'm overweight or
obese?
Most
certainly. An exercise ball is an
excellent tool if you're overweight or obese, if you choose the right kind of
exercise ball. You’ll want to find out how much weight the ball can handle
because there are many choices out there.
The typical
exercise balls available at places at your local department store generally
glorified beach balls. I always
recommend higher quality exercise balls because they typically hold more weight
and last longer. You also want to look for a burst-resistant ball. That means,
if the ball is damaged or punctured, the air will leak out slowly rather than a
quick pop. That's always a good thing no matter what you weigh. Burst-resistant balls are also a must if
you're using it for strength training or other strenuous activities.
When choosing an exercise ball, make sure you
get the right size for your height.
Your
knees should be level or slightly lower than your hips when you sit on it
(though you might need a larger ball if you're going to use it at the
computer). You can use the following chart to choose the right ball for you
but, keep in mind that all exercise balls are made with different materials and
different levels of firmness, so sizes may differ between brands:
45 cm - 4'6" - 5'0"
55 cm - 5'1" - 5'7"
65 cm - 5'8" - 6'1"
75 cm - 6'1" - 6' 7"
If you're worried about getting the right size
it's best to go larger rather than smaller.
Where to Buy Exercise Balls
Sissel Online is one of
my favorite sites because they offer quality exercise gear, especially their
exercise balls. You'll find a variety of choices for different activities, but
my favorite is the Swiss Ball Pro.
DuraBall
Pro is also a great exercise ball. It's very firm, it's burst-resistant and
it holds up to 2,000 lbs. It's more expensive, but well worth it.
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Can I
still lose weight if I split my workouts throughout the day?
Many
studies have found that short bouts of exercise throughout the day have the
same benefits as continuous workouts. In one
study, experts compared different groups of exercisers:
- Non-exercisers
- Exercisers doing two 15-minute
workouts
- Exercisers doing one 30-minute
workout, and
- Exercisers doing three
10-minute workouts
The
conclusion? All the exercisers lost weight and increased endurance regardless
of which group they were in. The only group who didn't see any changes was the
non-exercising group.
If you're short on time and it works better for
you to split your routine into several short workouts throughout the day, don't
worry that you won't burn as many calories or get good results.
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Do you have fitness programs for beginners?
Absolutely! We
have many clients who are completely new to exercise, and many who were once
fit and athletic, who have over time lapsed into a sedentary lifestyle. We will
design a training program personalized specifically for you, based on your
goals, your current fitness level, your current time commitment and the areas
that you wish to focus on.
We believe not
only in supervising your workout, but educating you about the principles
involved, so that when you’re ready, you can maintain a sound physical exercise
and nutrition program on your own and keep it for the rest of your life.
Do you have a fitness related question? Please contact me so that I may answer your questions.
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