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Welcome to Ochsner Fitness, <^FirstName^> <^LastName^>!

Know that we are here to help you accomplish your goals. This email contains a recap of your personalized transformation plan based on the goals you mentioned when you enrolled. Take this email and use the information as you begin to develop the steps on your fitness journey. Over the next few weeks you will receive emails to help jumpstart your journey with specialized information and tips from Ochsner Fitness. We look forward to this long and healthy relationship.

Your Body Statistics
 
Current
Goal
Height
<^~FT~^>'<^~INCH~^>"
Weight
<^~W~^> lbs.
<^~TW~^> lbs.
Body Fat Percentage
<^~F~^>%
<^~TBF~^>%
BMI: Body Mass Index
<^~BI~^>
<^~TBMI~^>
BMR: Basal Metabolic Rate
<^~BR~^>
Pounds of Fat Lost
<^~WLG~^> lbs.
Pounds of Muscle Gained
<^~MGG~^> lbs.
Your Before & After
Your Custom Before & After
Your Health Risks
Your Custom Health Risks Image
Strategies For Success

All of us at Ochsner Fitness want you to know that we are excited you have selected us to help you reach your health & fitness goals. Our staff, facilities, and programming are designed to make your workout experience enjoyable and beneficial. This program is designed specifically for you. The Strategies for Successful Body Transformation are meant to be simple to understand and easy to implement. Congratulations on making the decision to transform your body and life.

Start Today, <^~DATE~^>

<^FirstName^> <^LastName^>, you should start your program today.
Remember that you should not wait to begin your program. You do not need to begin your program at the beginning of a week.

FITNESS

1.  Cardiovascular Training.

Cardiovascular exercise allows your body to burn calories while you are performing the actual activity. Performing cardiovascular exercise within a specific target heart rate zone will allow you to burn fat more efficiently. By exercising in a heart rate zone that is calculated for your goals, you are able to obtain the maximum results in the least amount of time, which is what every exerciser wants!
  
For example if you were to walk on a treadmill for 30 minutes, you will have burned close to 200-300 calories, depending on how efficient your body is. If you did this 5 times during the week, you will have burned about 1200 calories by the end of the week.  If you continue this for the entire month, you may burn as many as 4,800 calories. It is important to monitor your heart rate to ensure you are progressing towards your goals. Plan your week so that you will perform a minimum of <^~CVC~^> twenty-minute sessions each week.

2.  Resistance Train!

Benefits of resistance training includes a long-term increase in metabolic rate, increased lean muscle mass, increased strength, improved balance, flexibility and stability. Goal specific resistance training will help you look and feel better. In order for you to achieve long-term weight loss and weight control, it is necessary to increase the lean muscle in your body.  Muscle burns substantially more calories, resulting in a higher metabolism and a toned physique.  Your personalized Body Transformation Program calls for you to complete sessions per week.  In order to accomplish the results you are looking for, it is important that your Resistance Training Program be efficient and effective.  A Certified Personal Trainer should design this program for you and update it on a regular basis. It’s important to change your resistance training program every 4-6 weeks to avoid an exercise plateau.

3.  Increase water intake.

Water is absolutely essential when you're working out. When you exert yourself, dehydration does more than just make you thirsty. It affects your performance and you tire more easily. This occurs because your body runs out of its most important ingredient, water. Bring a bottle of water with you to the gym. Make sure to drink before, during and after your workout. During your workout, try to take a drink every five to ten minutes. Take frequent breaks throughout the day. Buy bottled water that comes with a sports cap so you can take it with you on any activity. 

NUTRITION

For information on how to
increase your metabolism
meal plan, including how much water, carbohydrates, proteins, and fats needed daily
use supplements and meal replacements
successfully track and journal food

Please contact one of the Ochsner Fitness Center Registered Dietitians:

Alexis Weilbaecher, LDN, RD
504-736-4755
aweilbaecher@ochsner.org

Rebecca Miller, MPH, RDN
504-842-9551
remiller@ochsner.org


If you are a part of the Medical Fitness Program, please make sure to attend your complimentary nutrition class and contact Rebecca Miller, if you have not already been scheduled.



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