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Welcome to Get Fit Athletic Club, <^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 Get Fit Athletic Club. 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
Before & After
Your Health Risks
Health Risks
10 Strategies for Success
All of us at Get Fit Athletic Club 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.

1. Create your Metabolism.

A sluggish metabolism is caused by many factors including lack of exercise, lifestyle and food choices. Most people fail to recognize that while lowering their calorie intake is an important part of weight loss, it may decrease metabolism. It is not a good idea to skip meals or to reduce calories by an extreme amount, since the decreased metabolism causes the body to burn fewer calories and less fat. It may also cause your body to store excess fat in reserve. Eating the proper foods every 3-4 hours will maximize your energy level throughout the day, keep you from feeling hungry, and help to raise your metabolism rate. People who are unaccustomed to this type of metabolism boosting lifestyle may initially say, “I don’t have time to eat every three hours,” or are fearful that if they eat more often than they do now that they will gain weight. When you eat every three hours, you will increase your energy levels, increase your metabolism and burn more calories. Most members find it easy to consume three meals a day and two snacks.

2.  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.

3.  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.

4.  Keep a journal. 

Keep a journal or diary.  You will be 90% more likely to achieve your goals if you write them down.  Every morning when you wake up you are faced with 8 simple choices.  Your choices affect your success.  These 8 choices are listed below in your daily schedule.  Every day write the following sentence at the top of your journal entry.  I control my success with 8 simple choices.  Copy the example journal page at the end of your Program to use daily. The following is your daily schedule.  Use this schedule in your journal to document your compliance.
Goal Statement:  I control my success with 8 simple choices!

8 Choices
Time
Water
Goal
 

Choice 1: Yes / No

<^~WAKEUP~^>
16 oz
Wake-up


Choice 2: Yes / No
<^~MEAL01~^>
16 oz
Eat Meal 1

Carb: Oatmeal/Bananas
Proteins: Scrambled Egg Whites
Fat: Cream
Other: Coffee

Choice 3: Yes / No
<^~SNACK1~^>
16 oz
Eat Snack 1

Carb: Protein Bar <^~MSC~^> Calories
Protein: "
Fat: "
Other: Natural Lemonade

Choice 4: Yes / No
<^~MEAL02~^>
16 oz
Eat Meal 2

Carb: New Potatoes
Protein: Chicken Breast
Fat: Parmesan Cheese & Butter
Other: Spinach salad, oil and vinegar dressing.

Choice 5: Yes / No
<^~SNACK2~^>
16 oz
Eat Snack 2

Carb: Whole-grain Crackers (6)
Protein: Cheese & Ham
Fat: ~
Other: Carrots & Broccoli,
Ranch Dip

Choice 6: Yes / No
<^~RSTIME~^>
24 oz
Resistance Training:
<^~RTC~^> Sessions / Week
Exercise: Workout #1 - Total Body
Choice 7: Yes / No
<^~CVTIME~^>
24 oz
Cardiovascular Training:
<^~CVC~^> Sessions per week
Exercise: 20 Minute Jog
Treadmill 4.5 mph. 3% INCLINE
Choice 8: Yes / No
<^~MEAL03~^>
16 oz
Eat Meal 3
Carb: Wild Rice
Protein: Grilled Fish
Fat: Balsamic Vinaigrette
Other: Fresh Sliced Tomatoes
Water

5.  Plan ahead.

One of the most critical factors to achieve optimal health and fitness is to plan ahead for your meals and have your meals prepared, ready to eat and convenient.  Pick a day to shop and prepare your meals for the upcoming week.  Failing to plan ahead and skipping meals is a common stumbling block for successful weight management.

6.  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. 

7.  Choose complex carbohydrates.

It is extremely important to eliminate simple carbohydrates like fruit juices, processed snack food (pretzels, chips, cookies, bagels, and white bread) and sodas. If you tend to consume high sugar items on a regular basis, the first 48 hours of your program will be the most difficult.  However, if you eliminate sugar from your diet completely, your cravings for simple sugars will drastically diminish.  Suggested sources of complex carbohydrates include:

Oats Vegetables Yogurt
Corn Brown Rice Sweet Potatoes
Beans Whole Grain Pasta New Potatoes
Peas Quinoa Fresh Fruit
Milk Stone Ground Whole Wheat Bread Whole Grain Bread

8.  Use Supplements and meal replacements.

It is almost impossible to get all of the vitamins and minerals that you need through your daily dietary intake.  Proper supplementation allows you to get the nutrients that your diet may be lacking with little or no additional calories. In today’s fast-paced society, supplements can help you reach your goals by:

1.     Providing a quick, pre-packaged meal while on the go (such as a meal replacement bar or shake)
2.     Providing necessary vitamins and nutrients
3.     Enhancing energy
4.     Maximizing the results of your workout

Ask us for recommendations of supplements/meal replacements that will maximize your results.

9.  Variety is the Spice of Life.

Try new foods and keep variety in your diet. Select from the following list of foods to eat with your meals for added variety, vitamins, and minerals.  Be sure to include at least 4-6 servings of vegetables each day. 

Vegetables (One serving = 1 cup raw or ½ cup cooked)

Artichoke Hearts Asparagus Green Beans
Bean Sprouts Beets Broccoli
Cabbage Carrots Cauliflower
Leeks Lettuce Celery
Okra Onions Mushrooms
Radishes Lima Beans Peppers
Summer Squash Tomatoes Spinach
Turnip Greens Zucchini Turnips

10.  Cheat Day!

Since your goal is to maintain your weight loss for the rest of your life, it is unrealistic to expect that you can never again have your favorite foods.  The program is designed to allow all foods to fit into your lifestyle by boosting your metabolism and limiting portion sizes.  <^FirstName^> <^LastName^>, you initially stated that you were willing to be compliant with your Body Transforming Meal Plan <^~NC~^> days per week.  This means that in order to achieve the goals you have set for yourself, you have <^~7 - NC~^> cheat days per week.  On your cheat days, the only thing you must continue to do is to write in your journal.  Write out your goals first thing in the morning, record your food intake, and drink all of your water. 


© 2016 Get Fit Athletic Club