WANT REAL RESULTS? GOT A MINUTE?

by Robert Dothard, CPT Andrew Oye, CPT FIT FIRST PUBLISHING Atlanta, GA

Copyright © 2005 by Andrew Oye and Robert Dothard. All rights reserved.

No portion of this book may be reproduced, stored in a retrieval system or transmitted in any form or by any means-- electronic, mechanical, photocopy, recording, or any other-- except for brief quotation in printed reviews, without prior permission of the authors/publishers.

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

Photography Credits and Respective Copyrights:

All authors and exercise demonstration photography by Shawn Dowdell. Pages: front cover, i, 4, 5, 10, 11, 15, 18, 21, 22, back cover

Stock photography courtesy of www.morguefile.com Pages: title page, ii, 1-3, 6-9, 25, 26, 33, 34, 37, 40 (top left, top right), 41, 48, 49, 53, 56-60, closing page

Stock photography courtesy of www.freeimages.co.uk Pages: 40 (bottom left, bottom right), 52

Creative Art Direction:

Interior Content Creative Direction, Layout and Design by Andrew Oye Exterior Cover Creative Direction, Layout and Design by Andrew Oye

DISCLAIMER: The information contained in this book is for educational purposes only. No approval, agreement, support or warranty is given or implied concerning the information; therefore, the reader/end user exercises his or her own risk by utilizing this information. As individuals and results are unique, the authors make no representations, warrantees or guarantees of any kind about the results you may achieve from following the exercise, nutrition or supplementation programs or recommendations. The information contained herein is not medical advice and is not intended to replace the advice or attention of healthcare professionals. Consult your physician or healthcare provider before beginning or making any changes to your exercise, nutrition or supplementation program. Consult your physician or healthcare provider, particularly if you use prescription or over-the- counter medicines; if you are being treated by a professional for any chronic or medical condition; or if you seek diagnosis and treatment of illness and injuries, or for advice regarding medications. The U.S. Food and Drug Administration has not evaluated the statements in this book pertaining to the effects of nutrition or nutritional supplements. None of these supplements are intended to diagnose, treat, cure or prevent any condition or disease. The information contained in this book is an expression of the authors’ opinions and should not be interpreted as definitive scientific conclusions of any kind. Therefore, the authors are not liable for any damages (compensatory, direct, indirect, consequential, physical, medical or otherwise) arising out of or in connection with the use of this information by any reader/end user. DEDICATION

The REAL DEAL Workout Drill is dedicated to all of you who have struggled with fitness, to all of you who are now determined to achieve new fitness goals, and to those of you who will eventually spread the REAL DEAL gospel to those who don’t yet know what you now know.

GET REAL! RESULTS START WHEN YOU DO!

ACKNOWLEDGEMENTS

Immense thanks to the various clients who inspired the stories contained in this book; your challenges and triumphs will serve as a positive motivation for someone you may never meet but whom you will help greatly. Thanks to our terrific fitness models who appear in the exercise demonstration photographs in The REAL DEAL Workout Training Guide: Andrew Oye, Erik Berger, Natasha Richardson and Sarah Krippner. Thanks to photographer Shawn Dowdell (www.shawndowdell.com) and to makeup artist Synthe Fleming (www.syntheonline.com) for lending your creative talents to the photography sessions. Thanks to Roman Fortin of The Forum Athletic Club for use of your wonderful facility (www.theforumathleticclub.com). Special thanks to our collective of family, friends and supporters who cheered us on along our journey to the completion of this project.

i Table of Contents

Introduction...... 1

The REAL DEAL 4 Real 4-Step Formula...... 2

Testimonials...... 4

Overview...... 6

Breakdown...... 7

36 Questions, Myths & REAL DEAL Solutions

Chapter 1 - Training/Exercise...... 10

Chapter 2 - Diet/Nutrition...... 25

Chapter 3 - Lifestyle/Wellness...... 40

REAL DEAL Rules Recap...... 57

Resource Guide...... 60

ii The REAL DEAL Workout Drill

INTRODUCTION

Look in the mirror.

Are you satisfied with your reflection? Have you done everything you need to do to maintain the fit and healthy body that you want to see staring back at you? If not, what are you waiting for? What will it take to finally see what you want to see? Where is the “best you” hiding?

Welcome to the answers you seek. Welcome to one of the realest fitness experiences you will ever have. Welcome to The REAL DEAL Workout Drill, featuring the One-Minute Workout. This book is packed with the information you need to change your body and health habits. Along with our effective One-Minute Workout program, you will learn the rules for taking real action and getting real results.

Ultimately, the mirror reflects the “best you” when, and only when, you follow the 4 REAL 4- STEP FORMULA: Wake up! Get real! Take action! Get results! Here’s how it’s done…and don’t worry, this will only take a minute.

1 The REAL DEAL Workout Drill

THE REAL DEAL 4 REAL 4-STEP FORMULA

1. WAKE UP!

Let’s face it. You can’t believe everything you see, hear or read (except for what’s in the pages of this book, of course).

We’ve all heard the statistics. A third (or more) of America is overweight or obese. To rehash the rest of the complex data and figures here would be futile. In fact, just look around and you can see the problem…the (barely) living and breathing problem…the abundance of obese and/or unhealthy people in our workplaces, in our families and, gasp, in our very own mirrors. It’s no wonder. For a long time we’ve been fed an unhealthy diet of misleading nutrition and fitness information, and the result hangs dangerously on our waistlines. It’s time for a wake-up call! It’s time for the REAL DEAL.

2. GET REAL!

Now that we’re awake, let’s face reality. We’ve all seen the ads. The gimmicky diet trends, the farfetched fitness fads, the instant weight-loss infomercials. Is this what they call “Reality TV?” Let’s hope not. The media throws a lot of information at us every day. But how much of it is real? Some of it may be helpful but, digging through the clutter, you’ll find that much of the information is misleading, confusing or just plain false.

So some of you just choose to do nothing, while the rest of you have “tried everything.” Or you think you’ve tried everything; yet, noticeable or lasting results don’t seem to surface. Now you’re frustrated, and you’re looking for the bottom line to improve your health and fitness.

What do I do now? Where do I start? What can I do that will actually work for me?

You have a choice. Choose the truth. The REAL DEAL Workout Drill is the alternative to the prevalent overflow of ineffective methods. The REAL DEAL is the REAL TRUTH.

2 The REAL DEAL Workout Drill

3. TAKE ACTION!

Now that we’re facing reality, let’s face the task(s) at hand. We’ve all been required to enroll in physical education classes at one point in our lives. Unfortunately, many of us tend to forget those grade-school lessons when we no longer have PE coaches encouraging (or, in some cases, forcing) us to take care of our bodies. So you desperately need a coach. Answering the call, we, fitness trainers Robert Dothard and Andrew Oye, eagerly accept the job of coaching you, our REAL DEAL team.

When you accept the challenge to “GET REAL” about achieving your fitness goals, you are accountable to us. Learn what your body is capable of when you take action and then do it! We created The REAL DEAL Workout Drill, featuring the One-Minute Workout to encourage the unfit population to start incorporating fitness into their lives. We will help you to take that first step with a workout based on a simple concept that everyone can feel capable of participating, and excelling, in.

Together, as a supportive team, we can win the race of life. The championship trophies will be millions of fit, healthy bodies-- one for each of us. At last, PE Class is back in session. Only now, it’s mandatory and fun. So, when you hear the coaches’ whistles: Listen up! This is the REAL DEAL, and it’s crucial to your health!

4. GET RESULTS!

Now that we are prepared to take the necessary action, let’s welcome the desired results. We all want something. An improved body? A healthier eating plan? A more active lifestyle?

If you want these things, follow the REAL DEAL Rules outlined here in The REAL DEAL Workout Drill, which exposes long-standing falsehoods and answers persistent questions about exercise and nutrition in a clear and candid way.

Only when you take REAL ACTION will you get REAL RESULTS. The REAL DEAL Training, Eating and Living Guides present REAL Action Steps that will change your bodies and your lives NOW. Obesity and misinformation are our opponents…and we boldly take them on!

Want real results? Got a minute? The REAL DEAL One-Minute Workout puts an end to all of the excuses, because just one minute today can yield a thousand tomorrows.

Results start when you do, so let’s get started!

3 The REAL DEAL Workout Drill

TESTIMONIALS

Ready to accept The REAL DEAL Fitness Challenge? Meet your REAL DEAL Coaches. COACH ROBERT DOTHARD

My road to fitness started with a strict, militaristic upbringing and a love of sports. As the son of a military man who instilled a strong work ethic in me, I had no choice but to get active and stay active…or risk disappointing the loving Mom who cheered at my high school sporting events, much like I disappoint her today when I don’t visit as often I should. Growing up, I learned a variety of sports like boxing, racquetball, and basketball at the military base near my home. After participating in many sports in high school, I eventually settled on soccer, which I played at the Division One level. This is when my body spoke to me. As a soccer player, I had well-developed legs but virtually no upper-body development-- a fact that bothered me, since balance is key. Desperate to balance my body, I went to a Nautilus Center. Starting out, I was so embarrassed at how much (or how little) weight I could lift that I only went to the gym at night to avoid the stares and judgments of others. The owner, tired of having to throw me out at closing time, eventually offered me a job at the facility. I took the gig and my serious fitness journey began. I had found my calling, becoming a certified fitness trainer. Naturally, I had to call upon the merits of disciplined and healthful living that my parents had taught me, and I carried these values with me as an athlete, a personal trainer, a martial arts competitor, and a fitness professional. Using my personal philosophy to promote the availability of total wellness to everyone, I embraced the entrepreneurial spirit and opened two private training studios in Atlanta. I find purpose in helping my clients, valuing their experiences, and becoming a part of their uniqueness. I remain passionate about my cause, and I live as an example to dispel the myth that fitness is a quick-fix industry. It is my prayer that while you seek answers to your fitness questions, you will begin to take ACTION to improve your health. Today, I’m happy to say that my upper body is in proportion with my lower body. I don’t hit the soccer field as often as I used to, but I’ll forever be a “gym regular” and a fitness soldier who respects hard work. My body is balanced. My life is balanced. And I want to teach others what I know. Despite my upbringing as an “Army brat,” I think my parents are proud, but Mom still wishes I would visit more often.

4 The REAL DEAL Workout Drill

COACH ANDREW OYE

Memories from my youth and battles for breath brought me to fitness. As a kid, I remember being rushed to the hospital. My nervous mother explained to a policeman that she had sped through a red light to get her child to the emergency room so a doctor could stop his breathing noises. During the night, my mom would check to make sure I was still breathing, or to see why I was breathing like I was fighting for the last bit of oxygen on Earth. My breathing problem meant I was often a problem. “Don’t play too rough with Andrew. Leave the window open for Andrew. Clean up that space for Andrew; he has…(cue the scary music)…asthma.” Asthma was a word I hated because, not only does the word sound awful, it is not even pronounced like it is spelled. I stayed home from school when the sickness escalated. Spring Break vacations were spent indoors, avoiding the season’s poisonous yellow dust. Cat hair and smoke also triggered something dreadful. Pollen, animals and cigarettes were the enemy. Worst of all, exercise was an enemy. I had the misfortune of being afflicted by exercise-induced asthma! Knowing my body turned on me for doing things kids were supposed to do (running and jumping) saddened me. I was left out of sports and schoolyard games and was forced to carry “air in a can.” I always had to explain this burdensome canister of medicine when I pulled it out and sprayed it into my mouth to stop the wheezing noises that made me appear on the verge of death. I panicked whenever, Heaven forbid, I realized it wasn’t strapped to me (Where is it? In my pocket? Backpack? Locker? Did I forget it at home? Leave it on the bus?) These memories haunted me. Determined to fight back, I joined the track team as a high school freshman. The logic: I (along with the coach) would force myself to run…my struggling lungs would just have to keep up. It worked. My cardiovascular system strengthened. I remained active throughout my collegiate career, visiting fitness centers and trekking across sprawling campuses. But then things changed. Upon graduation, fitness took a backseat in my drive to join Corporate America. I suffered a few of years of neglect while in the corporate world, sitting at a desk for hours, stressing over titles and pay scales, and being the first in the employee lounge for whatever treat co-workers left for public consumption. A thickening waist and a diagnosis of high blood pressure made me run back to fitness like an Olympic track star. I became a certified fitness trainer to help others improve their lives through fitness. Now, I make vigorous cardiovascular activity a regular part of my routine and encourage others to do the same. These days, I need my inhaler less often. I can run, though not quite like a gold-medal track star. I wear the results of the hard work I put into my body every day. Ultimately, I understand and appreciate my body, because I designed the results myself…and I believe you can, too.

5 The REAL DEAL Workout Drill

OVERVIEW

THE REAL DEAL MISSION

The REAL DEAL Workout Drill, featuring the One-Minute Workout, is an accurate, effective, results-oriented health and fitness guide developed by fitness coaches to teach REAL people to take REAL ACTION to get REAL RESULTS.

THE REAL DEAL TEAM

The REAL DEAL Workout Drill is for REAL people, for everyone interested in his or her health and fitness. That means you: 1. The growing population of obese people who want to improve their health and fitness 2. Semi-active people frustrated with their current health and fitness goals/results 3. Inactive and active people seeking truth amid confusing health/fitness information

THE REAL DEAL OBJECTIVES

The objectives of The REAL DEAL Workout Drill, featuring the One-Minute Workout: 1. Bust fitness and nutrition myths with SIMPLE truths 2. Provide REAL solutions to answer/end tireless questions/excuses 3. Provide BASIC, yet effective, training and eating programs

THE R.E.A.L. CONCEPT

The REAL DEAL coaches coach our team to monitor 4 REAL basic elements of health: 1. Rest (Repair, Recuperation, Relaxation, Stress Relief, “You Time”) 2. Exercise (Aerobic and Resistance Training, Cardiovascular and Muscular Health) 3. Appetite (Diet, Nutrition, Supplementation, Moderation) 4. Lifestyle (Balance, Longevity, Spirit, Self Image, Quality of Life)

6 The REAL DEAL Workout Drill

BREAKDOWN

So far, we’ve learned that the way to achieve our health and fitness goals is through the 4 REAL 4-STEP FORMULA: Wake up! Get real! Take action! Get results! Let’s break down these steps.

1. WAKE UP!

The first step toward discovering the “best you” is realizing that something needs to be done about your body and the health habits that have made it what it is. In other words, you need a wake-up call. Wake-up calls usually come to us in one of three forms: 1. Medical diagnosis: an assessment of your physical condition made by a medical professional 2. Lifestyle diagnosis: an assessment of your physical appearance and conditioning based on your mirror, ill-fitting clothes, limitations on former or current physical activities, etc. 3. Confessional diagnosis: an assessment of your physical appearance based on an honest personal opinion or the opinions of others It’s irrelevant whether your wake-up call comes via a doctor diagnosing you with high blood pressure; your old blue jeans telling you there’s no longer room for both of your legs and your butt inside of the fabric; or your spouse, co-worker, or self-conscience admitting that you don’t strut quite like you used to. Once you receive the call, wake up and respond to the emergency. Your health is at stake!

2. GET REAL!

The next step is to react to the emergency. It is unreal and unacceptable that most of us are quicker to call AAA when we have trouble with our automobiles than we are to respond to trouble with our health. Treat your body as good as, if not better than, your car. When you’re alerted to trouble, call in AAA: Assess the accuracy of your wake-up call (scale, caliper, medical physical) Accept the information you receive from the assessment Act based on acceptance of the proper assessment with focus and resolve

Once you’ve taken stock of your health and determined your fitness level, the information you gather is useless unless you do something with it. Be realistic. Accept that there is work to be done and then do it!

7 The REAL DEAL Workout Drill

3. TAKE ACTION!

The next step is the most crucial of all. Taking real, deliberate action to improve the way you look and feel yields positive changes. The harsh reality is if you don’t get up and move toward solutions, nothing else matters.

Action refers to the REAL DEAL drills, the 6 W’s (Want it! Warm up! Workout! Work through it! Wind down! Work your way up!) which are fully explained in The REAL DEAL Workout Training Guide and encompass resistance training, cardiovascular activity and stretching.

To get you started, we have devised The One-Minute Workout, a simple program based on a one- minute principle: train each major muscle group with one minute of resistance exercise using moderate resistance split by one-minute aerobic intervals.

This workout program is effective regardless of your fitness level. The One-Minute Workout is primarily designed for the Novice (with little to no history of physical activity) who needs to jumpstart your fitness program. The Intermediate (currently engaged in physical activity) who needs to revamp your fitness program and the Advance (maintaining a healthy and physically active lifestyle) who want to take your fitness program to the next level can simply increase the resistance, duration or intensity.

Refer to The REAL DEAL Workout Training Guide for details. Simply select your fitness level, select the relevant workout program and get to work. Completing your total health plan, refer to The REAL DEAL Nutrition Eating Guide and The REAL DEAL Wellness Living Guide for sensible nutritional advice and positive lifestyle practices. The alternative to moving forward is to remain stuck where you are. Action determines the difference between where you are and where you want to be.

4. GET RESULTS!

The final step in our mission is to claim the prize- results. After we’ve worked hard on our drills, we celebrate the results we achieve. Remember the three essential rules regarding results: You get what you give: The results you get are in direct correlation to the action you take. Results start when you do. Results stop when you do.

The reward of hard work is the knowledge you’ve earned any results that you attain. Congratulations, you’ve made your coaches and yourself proud!

8 The REAL DEAL Workout Drill

WARNING! THE REAL DEAL WORKOUT DRILL: ANSWERS MANY BURNING QUESTIONS BUSTS REAL BIG MYTHS STOPS MANY BOGUS EXCUSES OFFERS REAL BASIC SOLUTIONS

The REAL DEAL Workout Drill addresses the main components of a total health and fitness program: Exercise, Nutrition and Lifestyle, prescribing REAL basic principles that will guide you toward achieving your goals. The REAL DEAL Coaches share motivational stories (some names were changed to protect the innocent and the oh so guilty) and offer sound solutions for overall wellness. Giving it to you real and raw, The REAL DEAL Workout Drill answers the most burning questions, busts some of the biggest myths and stops all of your persistent excuses. This is as real as it gets.

9

CHAPTER 1: TRAINING & EXERCISE

THE REAL DEAL PRINCIPLES

REAL Training Principles Repair/rejuvenate your body with rest. Elevate your metabolic rate with cardio exercise. Activate your muscles with resistance training. Loosen/lengthen your body with stretching exercises.

TRAINING/EXERCISE: HOW?

How do I get started on a workout program? Is it true that if I’m clueless there’s no hope?

REAL SCENARIO: From Robert’s Fitness Files: In college I was 50 pounds lighter than my current 220 pounds, and my legs were bigger than they are now. That is just how pathetic my upper body used to look! Picture it-- massive legs topped by ribs and two dots for a torso! Back then, I wasn’t sure how to start developing a proper workout program that would help me reach my goals. I, too, felt somewhat clueless until I stumbled into a fitness career while inside a gym. After many late- night visits to the Nautilus Center to avoid embarrassment at my lack of weight-lifting skills, my first manager gave me a job as a Nautilus instructor. The job came with a key that granted me full access to the facility and opened the doors to all that I’ve learned since then.

11 The REAL DEAL Workout Drill

Later, I was a sales manager at the gym where the first ever Step Aerobics class (originally called Bench Aerobics, because it was performed on wooden boxes) was launched by Gin Miller. After coming close to “aerobic death” in many of her classes, I eventually mastered the steps, which led to a role as the first male Step Aerobics Instructor in history. These twists of fate helped build my fitness career into what it is today. If I hadn’t taken the initiative to walk into the Nautilus Center with my too-big-for-my-upper-body legs or to crawl, panting like a dying dog, into that Bench Aerobics class, I don’t know where I’d be. Instead, I got up and I took action…because I always knew where I wanted to be.

REAL SOLUTION: Here’s the real deal. Everybody’s got to start somewhere. Stop waiting, wondering and wishing. Get up and go get it. If you’re feeling clueless, there are resources available to provide you with the information you need. Maybe you’ve been looking in all the wrong places or maybe you just haven’t “stumbled” across the right flame to ignite your fitness fire. No, trying every new diet, purchasing every new fitness gimmick, or choosing a trainer because he has the Hulk’s 19- inch arms won’t necessarily get you where you’re trying to go. Instead, seeking sound advice from a knowledgeable trainer or other reliable sources (i.e., intelligent books, Web sites, magazines, physicians, nutritionists, etc.) are steps that will help get you on the road to a health and fitness program that will work for you. For the umpteenth time-- just TAKE ACTION!

REAL DEAL RULE: To get into an exercise groove, start with any action-- just get up and move!

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

How do I refresh my stale workouts? Is it true that if I feel “stuck in a rut” I should just stop working out?

REAL SCENARIO: From Andrew’s Fitness Files: After Corporate America made me a slightly pudgier version of my former self, I resumed my exercise regime as quickly as I could snatch off my tie and throw on my gym shorts. I lifted weights like my life depended on it, I cycled like a Tour De France champ in Spin classes, and I wore out quite a few elliptical machines. In the process, I went from 200 pounds to 170 pounds in a few months. I felt as though I went from Mr. Corporate America to Mr. Fitness America and I loved every rep and set of it.

12 The REAL DEAL Workout Drill

Months later, I realized my routine (taking a Spin class every Monday after working my chest and training legs every Tuesday and arms every Friday, split by a Step class every Wednesday and finished off with a total body workout every Saturday) was effective for my original goal, but I subsequently felt I was running in circles- trading the corporate rat race for the gym rat race. Gym rats like me love to hear: “Man, you’re always here. Do you ever go home?” However, I was building muscle then burning it right off. I concluded that I was “overtraining” and not giving my body the nutrition, rest or variety it needed to keep up with the race or maintain muscle gains. I switched up my resistance training and shuffled my cardio workouts. Now I fluctuate between 180 pounds and 190 pounds, depending on how much muscle I choose to carry…now, that’s one good-looking rat who avoids ruts.

REAL SOLUTION: Here’s the real deal. Make your dates with exercise like your best romantic dates. In other words, keep it interesting so you won’t ever want the party to be over. Sometimes referred to as a “plateau,” staleness (or the feeling of static results) leads to boredom and frustration. When you feel like you’re not making progress, mix things up-- flip the order, add new exercises, etc. In essence, altering one or more aspects of your FITT (Frequency, Intensity, Time or Technique) program keeps your dates (and workouts) interesting. Fitness is forever; therefore, there’s no such thing as reaching “absolute, complete, total and ultimate” health and fitness. Similarly, there’s no time or excuse for boredom. There’s always room for growth and always a way to spice things up.

REAL DEAL RULE: If your routine’s stale, fix it up. Results prevail when you mix it up.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

How does stretching help me? Is it true that if I don’t like to stretch I don’t have to?

REAL SCENARIO: From Robert’s Fitness Files: Years ago, I was training with professional baseball player Wes Helmes. While performing aerobic intervals on an outdoor running trail, I pulled my hamstring. No, I wasn’t leaping to catch one of Wes’ 100-yard homerun balls or sliding into home plate to win the World Series. I was doing what I, as a trained trainer, do every day, exercising. Instantly, I grabbed my red face instead of my leg. It’s pretty embarrassing for a trainer when your client reaches the finish line, and you’re hobbling around like a war veteran.

13 The REAL DEAL Workout Drill

Two days later, I was sporting a black-and-blue hematoma on my leg the size of Wyoming. It looked like a big-time slugger had hit me with one of Wes’ baseball bats. I knew the reason for the injury. It left a visual reminder that even though I was exercising regularly, I had not made stretching enough of a priority. This weakness caught up with me. The best preachers preach from their weaknesses. The best trainers train from their weaknesses. So, today, I insist my clients stretch from top to bottom, whether they plan to hit the baseball field, the weight rack, or the running trail.

REAL SOLUTION: Here’s the real deal. Sometimes we’ve all got to do something we don’t enjoy. Anyone out there enjoy paying taxes? Most people only think of flexibility when injury occurs. Even though you can’t “see” flexibility in the mirror, it is a primary component of a fitness program. So, while you may feel like skipping the human “rubber band” routine, stretching is indeed a good thing. The benefits of stretching include improved circulation, greater muscle recruitment during exercise, injury prevention, among many other benefits. Some people even use stretching as an entire workout, as in Pilates or Yoga. If you don’t oil the human machine with stretches, the old parts will eventually get stuck.

REAL DEAL RULE: Don’t get creaky, tight and sore; limber limbs must stretch out more.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

14 The REAL DEAL Workout Drill

TRAINING/EXERCISE: WHAT?

What do I do to get defined abs? Is it true that sit-ups/crunches alone will flatten my midsection?

REAL SCENARIO: From Andrew’s Fitness Files: I saw Bruce, a gym regular, at the fitness center practically every day. He grunted and growled, pushing tons of weight under the squat machine or chest-press bench, and, as a result, he was in respectable shape. Unfortunately, Bruce was a “typical guy,” one who measured a good workout by how much weight he could stack on a barbell. I never saw Bruce step into the cardio area to jump on a treadmill or hop on an exercise bike.

One day, a frustrated Bruce approached me and said, “I lift weights all the time and I do lots of sit-ups, but I never see my ‘six-pack.’ When I look down, I see a spare tire around my waist. Why don’t I see a flat, defined stomach after all the work I put into my abs?” When I asked him if he incorporated aerobic activity into his workouts, an even more frustrated Bruce replied, “I asked about my abs, not cardio. I want to know what I can do for my abs besides crunches. Should I just do more crunches or sit-ups?” He missed the point, as so many people do-- a keg will never become a “six-pack,” unless you sweat out the beer with cardio.

REAL SOLUTION: Here’s the real deal. Abs are the human body’s shyest muscles. While we would like to show them off all the time (at the pool, on the beach, on public streets), our abdominal muscles would rather hide under our clothes or in their favorite hiding place...under layers of fat. The only way to give your abs the confidence to show themselves in public is to gradually define them with abdominal exercises like “crunches” and burn off the fat that conceals them with ample cardio exercise. Want a set of defined abs? You gotta burn it to earn it!

REAL DEAL RULE: Belly fat will only go with stomach crunches plus cardio.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

15 The REAL DEAL Workout Drill

What does resistance training do for my body? Is it true that lifting weights will cause me to gain weight?

REAL SCENARIO: From Andrew’s Fitness Files: After a few months on her personal training program, Felicia said, “I notice I’m in better shape since I started lifting weights, but also I notice the scale says I weigh more?” When asked how her clothes fit, she replied, “Yes, my clothes fit better on my body, but I’m shocked that my weight is going up!” I explained to Felecia that fit people rely less on the scale, because what the scale says and what your body says are two different things. Which one should you listen to? No matter what the scale says, it’s just a number that conveys the weight of the mass standing on it and does not separate how much of that is fat versus muscle. Instead, ask yourself, how do I look and feel? Your body tells you more accurately how fit you are.

Resistance training literally changes the shape of your body by helping it to build lean muscle that, in turn, helps to burn fat. “My sister Rhonda likes the way I look and wants to start lifting weights, too. But I think I scared her when I told her about my scare with the scale,” Felicia admitted. I told fit Felicia to tell resistant Rhonda that if she keeps resisting the urge to start resistance training, her body will never change for the better. Which scares you more? Lifting weights at the gym or not being able to lift your own weight onto a scale that can’t read your bodyweight at all?

REAL SOLUTION: Here’s the real deal. Lifting weights, formally referred to as resistance training (or strength training), is intended to build muscle tissue. Muscle burns fat, even while you are at rest. Think about the characteristics associated with muscle-- lean, hard, defined-- and those associated with fat-- plump, soft, squishy. Muscle is described similarly to a substance like rock or stone, while fat is described similarly to a substance like jelly. Which would you rather have hanging from your bones and supporting you- 100 pounds of solid rock or 75 pounds of wiggly jelly? Yes, training with weights (resistance) may cause the number on the scale to rise, but as you lose loose fat and gain tight muscle-- what’s standing on the scale will look better and be better supported during life’s activities. Hide the weight scale under the bed and pick up some real weights instead.

REAL DEAL RULE: Lifting weights yields higher stats; rock-hard muscle weighs more than fat.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

16 The REAL DEAL Workout Drill

What exercise(s) can I do for my main problem area(s)? Is it true that I can “spot reduce” just my thighs or stomach and skip all the other stuff?

REAL SCENARIO: From Andrew’s Fitness Files: A female acquaintance, who would kill me for telling this story, maintained a relatively nice figure despite abandoning her strict exercise routine from years past. Recently, she told me she was glad that she “basically still looked good,” but was dying to know how she could get rid of “this little piece right here” and tighten up “this little spot right here” and flatten “this little area right here.” She proceeded to pinch and poke a million random parts of herself. I played Connect the Dots and I found that she had essentially pinpointed her whole body.

In her mind, if she just spent a little time on “this little spot” and on “that little spot,” she could use the rest of the time neglecting the rest of her body. I told her that approach would be fine, if she wanted to rip her body into a million pieces and leave each one on the shelf after each part was sufficiently worked according to her unrealistic expectations and specifications. After she explained to me that she kind of liked her body as a single unit, with all of its parts intact, I informed her that when she took “this little trouble spot” and “that little problem area” to the gym, she may as well work on the rest of her body…since it was all going to be in the same place at the same time anyway.

REAL SOLUTION: Here’s the real deal. Your body is a package. It is a beautiful collection of systems-- muscular, skeletal, cardiovascular, etc., and you should train your body as a system. Working only on the pocket of fat between your armpit and chest or only on the saddlebags on your hips or only on that lower belly pouch are not sensible fitness goals. “Spot reduction” is a misleading concept. The concept of “target training” is more comprehensive and effective. You can target areas of your body, while continuing to train your entire muscular system. Perhaps you want to focus on your lower body, which includes your problem hips or buns but also includes everything else south of the border. While targeting low abs or back fat, don’t neglect the rest of your upper body. Total body training keeps the proportions of your body, and all of your interconnected systems, in balance. Protect the package!

REAL DEAL RULE: “Spot reducing” is a waste of time; total body training is right on time.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

17 The REAL DEAL Workout Drill

TRAINING/EXERCISE: WHERE?

Where can I exercise? Is it true that if I don’t have access to a fancy gym I can’t get good workouts?

REAL SCENARIO: From Andrew’s Fitness Files: I bumped into Abraham, an old friend from high school. “Man, you look great,” he said. “You look just like you did in high school. What are you doing now?” I told him I was a fitness trainer and maintained the waist size I had in high school by exercising regularly. I didn’t have to ask Abe what he had been doing-- it was evident the former athlete hadn’t been doing much, because his waistline resembled his father’s. Instead, I simply asked, “What about you?” Big mistake. Abraham went into a long speech about how he wished he still looked like he did in his gridiron glory days, and how married life and his unfulfilling job left little time to workout like he used to, especially because he didn’t have access to a fully equipped gym that schools or certain workplaces provide their students or employees, blah, blah, blah…

When I was finally able to get a word in, I asked him why he didn’t turn his home into a “gym,” or his driveway or his company’s parking lot or his break room at work or the small corner of his office or the public park or the mall, blah, blah, blah... When Abraham was finally able to a get a word in, he asked how he could get his youthful waistline back without a gym membership. I told him a million ways to utilize “free” spaces for good workouts-- walking, running, standing up and sitting down in his office chair, or using other home or office furniture as “gym equipment.” He vowed to show up at the next high school reunion, not as a different person but as the “same person” he was in his prime. (Then again, I hope he doesn’t bring back his old clothes and haircut, too.)

REAL SOLUTION: Here’s the real deal. There is no excuse not to exercise, especially the old “access to a gym” excuse. Sure, it would be nice if we could all afford memberships at Super Gym, the “paradise of steel” with every super-duper technologically advanced piece of machinery that claims to do the work for us. But the reality is you don’t need a billion-dollar bike, bar, ball or bench at the biggest baddest gym to get a better body. Exercise at home, on a sidewalk, in a field or at a park.

18 The REAL DEAL Workout Drill

The spot where you are standing or sitting at this very moment is a place for you to perform some sort of activity. Forget the fancy stuff; the only thing required to exercise is your body itself. Your body is with you everywhere you go; so use that piece of equipment to its fullest-- anywhere you go. Use what you’ve got to get what you want!

REAL DEAL RULE: A good workout space is any darn place.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

Where is the best place to do cardio exercise? Is it true that indoors is better than outdoors? Is the treadmill better than the bike?

REAL SCENARIO: From Robert’s Fitness Files: In my college days, I concentrated on cardio and quickly learned that it didn’t cost one thin dime to get a good workout. Determined to exercise and keep my bodyfat low no matter where or when, I ran stadium stairs, jogged in parks, and did calisthenics at home. Yet, when I started training clients, I began to hear some bizarre theories regarding cardiovascular training indoors versus outdoors. “Is running on the treadmill worth it? I heard that people who run outside are in better shape. Have you seen those people who run the big road race every year?” Or: “Even though running hurts my shins, I think I should do it. I heard that I could lose weight faster doing that than if I ride the stationary bike.”

My response? “I heard birds are in better shape than cats because they’re outdoors more often.” I was just kidding, of course. Cardiovascular exercise, in addition to healthy eating and resistance training, contributes to fat reduction. Jogging on a treadmill versus a nature trail or riding an elliptical trainer versus a recumbent bike is a personal choice. If the impact of running hurts you, by all means sit down on a bike. If the sun, wind or rain messes up your hair, by all means, stay indoors on the basketball or racquetball courts. However, if you do choose to exercise outdoors, watch out for birds-- I heard they like to drop white presents from the sky.

REAL SOLUTION: Here’s the real deal. Sweat is sweat. Selecting the mode of cardiovascular exercise or the specific piece of cardio equipment you will use is oftentimes an issue of comfort, preference, effectiveness, body type and/or fitness level. The key is to work up a sweat- whether outside under the sun or in the air-conditioned aerobics studio. One is not necessarily “better” than the other. If you enjoy nature, go outdoors. If you want to select from a variety of cardio equipment

19 The REAL DEAL Workout Drill

at the gym, try each one and choose your favorite…just pick one already and stick to a plan. Simply put, the one you will use is the one you should choose.

REAL DEAL RULE: Sweating indoors or outdoors doesn’t matter. All cardio keeps you from getting fatter.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

Where is the best place to do strength training? Is it true that it’s better to lift weights at a big gym with lots of equipment or at home with a few free weights?

REAL SCENARIO: From Robert’s Fitness Files: When I was preparing to open my fitness studio, I had to wait around the entire day for vendors and contractors to show up, which did not allow me the luxury of leaving for my personal workouts. Yet, build-out on my shop was not yet completed, so I only had a concrete slab as “equipment.” Imagine someone chaining you to concrete and telling you to stay in shape. What would you do? And no, banging your head against it to rid you of your misery is not the best answer.

Certainly, it wouldn’t look good to open a fitness center and be in the worst shape of my life when I did it. Plus, the name Fat Boy’s Fitness wasn’t quite what I had in mind when I envisioned my studio. Without access to the array of equipment at a large gym, I had to make due. There was no sophisticated machinery or weight racks in sight, so I did my resistance training by using my body weight as resistance (such as squatting and push ups). I did calisthenics and cardio (such as jumping rope and running drills) to maintain my fitness level over the sixty-day construction period. Fortunately, I was able to sustain my physical conditioning, open my shop on schedule and leave Fat Boy’s Fitness off my marquee.

REAL SOLUTION: Here’s the real deal. The best facility for resistance training is the one you will actually use. If a hyperactive, fully equipped gym revs you up, maintain a membership at such a place. But that’s not necessary. If you prefer the quiet comforts of home, use a few store-bought free weights or even common household objects for your resistance training-- the extension and contraction of muscles working against opposing force (resistance). The “resistance” you use to train your muscles can be as complicated as the most expensive equipment on the market or as simple as bands/tubing, water in a pool, or your own bodyweight. Capability, injuries and intensity often determine the form and/or amount of resistance you should use. Whatever you prefer, consult

20 The REAL DEAL Workout Drill

a trainer or other source for proper form, technique and safety guidelines.

REAL DEAL RULE: Choose your resistance, but make no mistake-- only push or pull weight your body can take.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

21 The REAL DEAL Workout Drill

TRAINING/EXERCISE: WHEN/HOW OFTEN?

How often should I do resistance training? Is it true that lifting weights will injure me or make me muscle-bound?

REAL SCENARIO: From Robert’s Fitness Files: I have attended many fitness conventions and relish being amongst my peers, trading tips and sharing stories about the industry we love. Can you imagine a more “good-looking” room than a roomful of able-bodied aerobics instructors and peak-conditioned personal trainers? But in my travels in the fitness world, I’ve learned that fitness professionals face their own challenges optimizing their health and fitness regimes. Yes, even the experts trip up. An area where fitness professionals are guilty of faltering is overtraining.

Stop laughing. Sure, to the average person who is having a hard rime getting started training at all, the concept of “overtraining” seems farfetched. But it’s possible. Over the course of a convention weekend, I hear multiple stories from fitness professionals that go something like this: “I train my back every other day, my arms twice a day-- one heavy and one light workout, and I do legs on Monday and again on Friday after my third shoulder workout of the week.” Can you say someone loves their job just a little too much? Consistently overworking the muscles, without proper form or rest time, may lead to injury and actually stunt muscle gains.

REAL SOLUTION: Here’s the real deal. Muscles make the man…and the woman. Good muscle development is good “eye candy” and good for your body’s fat-burning system. Safety comes first. Ask a trainer for help or follow instructions on exercise machines. For beginners, resistance training every other day is sufficient to prevent overtraining. As your fitness level and strength advances, add more resistance at a moderate rate, giving your muscles adequate rest (24-48 hours) between resistance workouts. Relax, the average person, women in particular, will not pack on massive amounts of muscle from strength training without a genetic propensity coupled with adequate protein intake and supplementation combined with super-heavy resistance. Avoid unhealthy or extreme “bodybuilding.” While resistance training (strength training) is a vital component of good health and/or sport performance enhancement, the notion of building your body as big or strong as it can be without limits and functionality is potentially dangerous.

22 The REAL DEAL Workout Drill

REAL DEAL RULE: Lifting weights with safety and finesse, you won’t likely get hurt or win a muscle contest.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

When is the best time in the day to exercise? Is it true that morning workouts are the best or are evening workouts better?

REAL SCENARIO: From Andrew’s Fitness Files: Brian had promised he would start his exercise program as soon as he found the time. I told him for the zillionth time he’d never “find the time” hiding under a rock someplace but, instead, to “make the time” before obesity put him six feet under rocks in a grave. Brian got the message and, miraculously, discovered time-- the two hours before work, his lunch hour, or the two hours after work before dinner. “But I heard working out in the morning makes you tired all day at work. On the other hand, I heard working out in the evening makes you too wound up to sleep well at night.” Brian was trying his hardest to stall.

I told Brian for the gazillionth time that he should never “make excuses” based on an invisible clock someplace but, instead, to “find reasons” to set a regular workout time and get started before the real clock moved forward another single minute. After thinking it through, Brian concluded it would be best to workout in the morning and spend any other open time with his family. I gave Brian a thumbs-up and suggested he also use “family time” to do something active with the kids.

REAL SOLUTION: Here’s the real deal. Any time is the “right” time. When it comes to morning versus evening workouts, don’t go by what you’ve heard. Try each and decide for yourself. In some cases, morning workouts give you a boost of energy to carry you through your work day; meanwhile, challenging evening workouts can help metabolize the day’s meals and aid your body in using a good night’s sleep as a repair/recovery period. Ultimately, there is no single “best time” to exercise. The best time for you is the time of day you’ll actually do it-- be that morning, noon or night. Use your time wisely. There’s a 24-hour-a-day opportunity to better your health-- take advantage of it whenever a minute is available to be physically active.

REAL DEAL RULE: Morning or night, feel free to play; physical activity is open 24 hours a day.

23 The REAL DEAL Workout Drill

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

When should I add a resistance-training program to my cardio exercise or vice versa? Is it true that it’s better to do cardio after lifting weights?

REAL SCENARIO: From Andrew’s Fitness Files: When I resumed training after a hiatus from the gym, I partnered up with Steve, a 50-something-year-old former military man who didn’t know the meaning of the word no. He was nearly twice my age but he had the stamina and strength of a man half his age. When we lifted weights, he lifted twice as much. When we did cardio exercise, he looked half as exhausted. Needless to say, I was twice as embarrassed and half as humiliated than I’d ever been in my young life whenever this old dude performed feats of physical ability.

I vowed to increase my strength levels, not necessarily to compete with Steve but just as a personal goal. On the days that we did both cardio and resistance training, I made sure to do my resistance training before my cardio. I had found that doing my cardio first often robbed me of the strength I needed to then lift weights. I eventually started lifting the same amount of weight that Steve lifted on many exercises. After that time, whenever he asked if we needed to take the extra time to lighten the weight on a certain machine for me, I proudly said no. We both knew and understood the meaning of the word. And, yes, we both liked the sound of it.

REAL SOLUTION: Here’s the real deal. Do it before or after…just do it! When it comes to combining resistance training and cardio exercise into a single workout, devote the first or “main” part of your workout to the form of exercise that is more conducive to helping you achieve your goal. Or if you enjoy one activity more than the other, save the one you enjoy for last, so that you have something to look forward to. Or, if your schedule permits two workouts in a day, do cardio in the morning and resistance training in the evening, or vice versa. Just be sure to make both forms of exercise a part of your life, because each, in its own way, aids in weight control and a healthy body.

REAL DEAL RULE: The first activity gets your best and the next gets the rest.

REAL ACTION STEPS: Refer to The REAL DEAL Workout Training Guide for action steps and workout programs.

24 The REAL DEAL Workout Drill

CCHHAAPPTTEERR 22:: DDIIEETT && NNUUTTRRIITTIIOONN

25 CHAPTER 2: DIET & NUTRITION

THE REAL DEAL PRINCIPLES

REAL Nutrition Principles Rev up your water intake. Enjoy protein-rich, carb-smart foods. Add a multivitamin to supplement your diet. Limit your intake of fat, sugar & sodium.

DIET/NUTRITION: HOW?

How much food intake leads to weight loss? Is it true that the less food I eat, the more weight I can/wil lose?

REAL SCENARIO: From Robert’s Fitness Files: Over the years, I’ve had many people jokingly tell me, “I can’t help the fact that I’m overweight. I just look at food and I gain weight.” The truth is no one ever gains weight by simply looking at food. At some point you must have picked it up and ate it. If you’re gaining weight at an abnormal or “inexplicable” rate, odds are it’s your thyroid. Otherwise, most people gain weight by consuming more calories than they’re burning through exercise. One of my clients was a local news anchorman who wanted to “look at food in a new way” and drop some pounds. I recommended exercise along with an eating change versus a diet trend.

26 The REAL DEAL Workout Drill

The anchorman stopped adding sugar to his coffee and cut back on sweet tea, sodas, juices and all sugar beverages. Subsequently, he dropped twenty pounds in a couple of months. While such results are not permanent unless maintained, he can continue this new habit for a longer time because there are many sugar substitutes. In his case, his food intake remained the same because he did not succumb to some trendy diet that called for starvation-- a drastic measure no one can stick with. Moderate habit changes that you can actually commit to produce long- term results. The USDA recommends a daily caloric intake for the average adult of about 2,000 calories, comprised of a variety of foods. Reducing calories or burning more calories (via exercise) than you consume on a daily basis can lead to weight loss. However, simply starving yourself is a dangerous game that can harm your body and hinder your weight-loss goals.

REAL SOLUTION: Here’s the real deal. Your body is a machine, so you must fill the tank to keep the machine running. Your body needs fuel to get from point A to point B. If you don’t feed your body, it can’t do its job. Diets that severely restrict calories can cause low blood sugar and symptoms of hypoglycemia: irritability, sluggishness, drowsiness, jitters, even fainting. Make moderate habit changes, instead of resorting to drastic diet trends. An undernourished body will not operate at full capacity. Ironically, because the body is a regulation machine that fights to regulate itself, starving yourself to reduce fat makes your body enter “starvation mode,” causing it to actually hold on to fat to preserve itself. The best “diet” is not a “diet” at all-- it’s a healthy eating plan, which consists of consuming well-balanced, nutritious meals while applying portion control. If you don’t refuel your tank, your machine will be stuck on the side of the road.

REAL DEAL RULE: Don’t starve to drop weight. Eat smart and feel great.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

How much water intake is enough for good health? Is it true that I need to drink 6 to 8 glasses of water per day to shed fat?

REAL SCENARIO: From Robert’s Fitness Files: I’m pretty sure I’m not the only one in the world who used to hate the taste of water, primarily because it had no taste at all. Besides, I consider myself a man of great taste, so why would I want to partake of such a “tasteless” beverage? However, learning about health made me outgrow this misguided notion quickly. Once I understood the benefits

27 The REAL DEAL Workout Drill

of water, I made sure it was an essential part of my diet, because it is an essential element of the body. The human body is made up of about 60% water for men and about 55% water for women. Fat tissue does not have as much water as lean tissue; thus, fat people have less (percent) water than thin people. Furthermore, people who workout and build muscle need to constantly replenish their water supply.

Water is not only good for hydration but it also helps prevent muscle pulls. In my years of fitness training, I have found that 99 out of 100 times a pulled muscle or strained muscle is a hydration issue and not a muscle issue. Not only does water “do your body good” it also “hits the spot.” Often people think they’re hungry when they’re really thirsty. Try drinking a glass of water before dinner to help curb your caloric intake. Essentially, water fills you up and takes the place of too much food in your stomach. After I developed a better sense of water and its powers, I acquired a taste for the deliciously “tasteless” stuff. Now, I believe there’s nothing tastier than a tall, ice-cold glass of water.

REAL SOLUTION: Here’s the real deal. Water is second only to oxygen as essential for life. Many people don’t drink enough water and, in turn, suffer from dehydration. The primary reason for sufficient water intake is not weight loss but to replenish the large percentage of water that comprises the human body. Because two thirds of our bodyweight is water (40 to 50 quarts), we must replace 2.5 quarts of water every day. We are water. So we need a lot of it to stay healthy and carry out our bodies’ functions. Water cushions and protects joints, tissues and organs, carries nutrients and oxygen to cells, regulates body temperature and blood circulation, helps with digestion and food absorption, and removes toxins and wastes. Avoid dehydration. If your body must fight to sustain itself with insufficient water, it reacts with symptoms, illnesses, and/or diseases. So gulp down oceans, rivers and lakes; to get enough water, do whatever it takes.

REAL DEAL RULE:

H2O is A-OK; drink 8 to 10 glasses every day.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

28 The REAL DEAL Workout Drill

How does yo-yo dieting affect my body? Is it true that losing and regaining weight too quickly using extreme/inconsistent measures can hurt me?

REAL SCENARIO: From Robert’s Fitness Files: When questions of “dieting” arise, I often refer my clients to a popular women’s fitness magazine. The readers’ testimonials in this magazine usually start with or include the following line: “I’ve tried every diet out there, but it wasn’t until I finally tried exercising and eating right over time that I got results.” The key message in these testimonials is that bouncing from fad diet to fad diet, or yo-yo dieting, is a no-win situation. So stop bouncing the yo-yo, because your health is not a game to be toyed with. The body is a regulation machine that fights to regulate itself. If you continue to fight your body with yo-yo dieting, you will lose!

The word diet implies a short-term eating scheme can get you back to a healthy weight (only to resume your unhealthy eating habits once your initial weight-loss goal has been reached). It’s not simple to fix a broken system that results from overeating no-no foods for a long period of time. Since action yields results, yo-yo dieting and off-and-on exercise (action) often lead to inconsistent, yo-yo outcomes and off-and-on results. Healthy nutritional habits require a long- term commitment to a wise eating plan. If you follow the consistent, healthy route, one day you can add your testimony to the many others that start with hard work and end with success. Remember, there is no testimonial without a test.

REAL SOLUTION: Here’s the real deal. Your body will make you pay if you play with yo-yo diets. Your body has a job to do, so don’t try to distract it with games. Imagine having a job where you work very hard every day, but when it’s time to be paid, you never know how much income will be on your paycheck. Would you want that job? When you work, you expect to be compensated. When you fiddle with inconsistent yo-yo diets, your body is working hard but never knows how it will be fed-- some days it’s over fed, some days it’s underfed. Following yo-yo diets is a job that no-”body” wants. Crash dieting or losing and regaining weight in drastic or erratic manners may weaken your immune system, and this will certainly upset your metabolism. Consistent exercise and healthy eating is the way to go. Pay your body right for the work it does, and it’ll keep working for you.

REAL DEAL RULE: The yo-yo diet is a no-no diet.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

29 The REAL DEAL Workout Drill

DIET/NUTRITION: WHAT?

What body type equals good health? Is it true that “skinny” people can eat whatever they want and remain fit and healthy?

REAL SCENARIO: From Robert’s Fitness Files: During a fitness presentation, I was faced with explaining to an overweight group why, just like them, people who are thin or who appear to be “the picture of health” can not afford to eat without caution. Some of the women found it hard to understand why their skinny sisters can seemingly eat everything in sight and not gain a pound. Some of the men couldn’t comprehend how well-built, competitive musclemen can possibly be putting their health at risk.

As part of my presentation, I shared the example of a model whose figure was considered gorgeous and ideal by the fashion industry’s standards, but who was actually over fat. Although she weighed just over 100 pounds, her body fat percentage was over 30%. While, superficially speaking, her proportions “looked right,” internally speaking, she was unhealthy and disproportional. I also shared the fact that four local bodybuilders had died in less than two years. While these men had looked like specimens of perfect physical fitness, they were afflicted by health complications brought on by their extreme dietary restrictions. Big muscles and/or low body fat do not translate to good health in and of themselves. In the end, I encouraged the audience to strive not only to “look healthy” but also to “live healthy.”

REAL SOLUTION: Here’s the real deal. Lifestyle not looks determines good health. Yet, most people outside of the fitness community assume a body type automatically equals good health. A woman can be a size 12 or 14 and be healthier than someone who is a size 2 or 4 based on individual lifestyle. For men, the presence of well-developed muscles alone does not reflect your true health. No one should eat or “diet” unhealthily simply because they don’t appear obese or unhealthy to the eye. Inside so-called ideal bodies can be ticking time bombs created by poor habits. Good, balanced nutritional intake is important regardless of your size or shape. We come in all makes and models-- no one better than the other. We are all perfectly created, but our well-being suffers when we make health choices that severely alter or destroy the original design.

30 The REAL DEAL Workout Drill

REAL DEAL RULE: A body that is fit and wise can take any shape and any size.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

What diet is best for weight loss? Is it true that a carb-free or a fat-free diet will help me lose weight?

REAL SCENARIO: From Andrew’s Fitness Files: Jessica was a client who, in her words, just couldn’t “get the eating thing right.” Food had turned into a confusing puzzle with a bunch of pieces that she felt forced to pull out from her stomach one at a time. Thus, she never felt completely full or had a complete picture of a proper eating plan. Whenever a new “free” diet was hyped by the media, Jessica pulled a piece out of the puzzle, so she could be free of the “latest enemy”-- carb-free, fat-free, sugar-free, meat-free, solid-food-free, taste-free… Unfortunately, Jessica never felt free. She felt trapped in a diet maze. To help her out of the maze, I recommended exercise and instituting an eating change versus following a diet trend.

Drastic or trendy, short-term diets yield short-term results. Moderate or conservative nutritional habits over the long term equal long-term results. Following a drastic diet is like sprinting-- you can’t do it for very long. For example, a diet that calls for eliminating all “white” foods-- sugar, salt, flour, white bread, white rice, pasta, potatoes-- leaves you with protein and vegetables and no starchy carbs. This is an extreme diet that no one would follow. I taught Jessica to apply the moderation versus elimination rule-- limit the foods that, for her, contribute to body fat. All foods on the Food Pyramid are there for a reason, and we consume a little bit of everything complete the puzzle. I informed Jessica that since everyone is different, no specific diet can be classified as “the absolute best” for weight loss. When Jessica learned to replace the word “free” with “half” or “light” or “every other day” or “one week on, one week off,” she eventually got the eating thing right and felt free around food. Free at last!

REAL SOLUTION: Here’s the real deal. The “best diet” is a healthy diet of exercise and balanced eating. How many fat heroine or cocaine addicts do you know? If a friend said I lost fifty pounds by doing drugs, would you consider that a healthy diet for weight loss? Most people would say no. The ends don’t justify the means. A trendy or drastic diet completely “free” of anything keeps you “locked” into a box. Making a moderate change in eating habits is better. The change versus trend philosophy helps meet weight-loss goals. There are smart carbs and healthy fats that

31 The REAL DEAL Workout Drill

should be included in your eating plan. If you’re trying to lose body fat, control your portions. Begin to view food as fuel for your daily activities and workouts, not as an “enemy” you fear nor as a “prize” you deserve. When it comes to nutrition, follow the ACE Rule: Account for all calories (including beverages). Calculate what’s needed for fat loss and proper nutrition. Eliminate unnecessary calories (not entire food groups).

REAL DEAL RULE: Smart carbs and fats can count, if consumed in the right amount.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

What does sugar do to my body? Is it true that sugar and sweets turn to fat on my body?

REAL SCENARIO: From Robert’s Fitness Files: One day a client who was frustrated at her progress levels was reading me the “riot act,” complaining that the money she was paying me to train her somehow guaranteed her results she wasn’t seeing. She had gained weight despite the workout routine I had designed for her. Lucky for me, her co-worker walked in during the conversation and said, “Maybe if you got rid of the mints you keep in your desk at work, you might lose some weight.” Busted!

I asked my flustered client to produce her accountability journal containing every piece of food she had put into her body. Apparently, she kept a monstrous trash bag of red-and-white striped mints in her desk at work, but, according to her journal, she had failed to account for all the mints she ate during the day. So I read her the “riot act”-- not really. I just politely suggested a minor change. Without altering anything else, she gave up the mints and lost ten pounds in thirty days. I explained to her that it was neither the fancy weekend meals after a week of hard exercising nor the special dinners with clients that I wanted her to abandon. Instead, the small, but significant, doses of unnecessary sugar were causing the “riot acts.” Culprit identified. Problem solved.

REAL SOLUTION: Here’s the real deal. Sugar ain’t so sweet, at least not what a lot of it does to your body. Ever seen anyone on a refined sugar diet? How well do the frosted donut, chocolaty candy bar or syrupy soda diets work? There are no such things. And for good reason. Sugar causes your body to produce insulin, which blocks the enzyme that metabolizes fat. Hence, excessive sugar consumption essentially creates a fat-fighter blocker. If you cut back on sugar, fat-fighting

32 The REAL DEAL Workout Drill

enzymes have a chance to do what they do. The limited sugar you consume will be utilized for the energy you need to exercise and metabolize body fat at a more consistent rate. So knock out your sweet tooth and replace it with a sweat tooth, then you’ll crave cardio more than cookies.

REAL DEAL RULE: Too much sugar isn’t so sweet; fat comes from excess sugary treats.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

33 The REAL DEAL Workout Drill

DIET/NUTRITION: WHERE?

Where is the best place to eat when I’m not at home? Is it true that all fast-food restaurants serve unhealthy foods?

REAL SCENARIO: From Robert’s Fitness Files: On driving trips with the family, the dreaded part of the long ride is the “Are we there yet?” and the “I know I just peed, but I gotta go again.” coming from the back seat. Another scary part, for a health-conscious person anyway, is the dreaded pit stop for food. The questions inundate your mind: What will I eat? Will I have to break from my healthy eating plan? Can I actually get a decent meal at a gas station convenience store?

Luckily, I figured out how to navigate the road to good chow. Now, whenever my wife and son stop to get “traditional” fast food on trips, I visit a sandwich shop instead. I choose a sub sandwich with chicken breast, lettuce, tomato and no condiments. I eat my sandwich open- faced, so that I only eat half of the bread, and I wash it down with bottled water. The moral of the story? I’m able to eat healthily even when I’m traveling and technically eating “fast food.” But the scary statements keep coming from the back seat: “Daddy, I accidently left my shoes at that last place we stopped at. Can you buy me some more?”

REAL SOLUTION: Here’s the real deal. Food is only as “fast” as you can wolf it down. So slow down as it goes down and hopefully you’ll enjoy it more. In general, you want to avoid so-called “fast food” restaurants. However, some of these establishments now offer a “healthy” menu. Make smart choices from this menu if you’re eating on-the-go. Typically, you should “special order” your food at restaurants-- tell the server to leave off the extra toppings, sauces or condiments. Or, better yet, prepare and pack your healthy foods at home and let the good stuff go where you go when you’re on-the-go, no matter how “fast” you’re going.

REAL DEAL RULE: If there’s a drive-thru and a microphone, drive right thru and eat at home.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

34 The REAL DEAL Workout Drill

Where specifically should I shop in the store for healthy foods? Is it true that expensive brands or pricey specialty stores are my only option?

REAL SCENARIO: From Andrew’s Fitness Files: Rich I am certainly not. So, I used to despise the fact I couldn’t afford to shop at specialty food stores. I envied people who could afford to shop at those places where everything is green or orange. And everything has labels that claim the products are made in the mountains or fields of some far-off village town. And the cashiers never ask if you have coupons because price isn’t an issue. And the bag boys put it all in a special brown bag made of recycled paper with fancy handles. Sorry, I’m fantasizing again. Whenever I wake up from this grocery daydream, I realize I still have to eat and I must spend within my means to do it.

My wallet quickly taught me that I don’t have to shop at Utopia Market to find good, healthy foods. There is hope at the big chain supermarkets with the great every day value. Walk past the dog food aisle and skip over the soda and chips aisle to find the deli where you’ll find lean cuts of meat. Stroll past the toilet paper to find the produce department where you’ll find fresh fruits and veggies. Zoom past the candy aisle to find the frozen foods section where you’ll find complete, reduced-calorie microwaveable meals. Thankfully, I’m not overly impressed by name brands, so I save money in that area, too, and what I save feels good in my pocket.

REAL SOLUTION: Here’s the real deal. Pick trumps price. What you choose is more important than what it costs. Become a smart and savvy shopper. Learn to navigate through the market, locating the good stuff and avoiding the not-so-good stuff. Healthy food is available at most markets; you must be willing to dig past the junk to find it. It’s your responsibility! Read nutrition labels. Buy generic if you must. The good thing about shopping at value markets is you walk out with a reasonable receipt that shows you just went grocery shopping not house shopping!

REAL DEAL RULE: Discount groceries are healthy and cost-effective. Just read labels, buy fresh and be selective.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

35 The REAL DEAL Workout Drill

Where do things like rich or salty foods fit into my diet? Is it true that I have to give up all of my favorite treats and indulgences?

REAL SCENARIO: From Andrew’s Fitness Files: A middle-aged husband and father reevaluating his life, Dan was redesigning his eating plan and wanted to know where rich and salty foods fit into his diet. His weakness was ice cream and his concerns were oil and sodium. I told him to evaluate his current health status and level of activity to determine if certain foods were contributing to any health concerns. While not obese, Dan wasn’t in the best shape and was rarely active. However, he was a good cook who loved to drench his meals in oil and salt and finish off the whole thing with a mountain of ice cream. Not wise.

Dan’s twenty-year-old son was an active firefighter, so he took salt tablets to get sufficient sodium during extremely hot days on the job. Dan’s wife needed extra Omega 3, so olive oil was a helpful ingredient in her food. However, sodium was negatively affecting Dan’s blood pressure and extremely fattening oils were not good ingredients for his arteries. So, Dan had to face facts and cut out these “extras” from his diet, while leaving them in the masterpieces he cooked up for his family. When it comes to rich or indulgent foods, “all or nothing” is not the rule to live by. However, these foods fit into your diet only on once-in-a-while occasions, and only after you’ve incorporated regular exercise into your life.

REAL SOLUTION: Here’s the real deal. Rich foods are a poor choice for unfit people. There’s a reason why our “guilty pleasures” bear that name. If you feel guilty eating something, then you probably should think twice before eating it-- especially those of you struggling with significant weight- loss issues. As harsh as it sounds, you have no right to a “favorite indulgence,” particularly if it brought you to the frustrating place where you are now. Once you’ve figured out how to manage your weight, the moderation versus elimination rule applies. No, you don’t have to give up everything you love entirely, but remember not to look at food like a trophy-- taken away as a punishment for bad folks, or given as a reward to good or deserving folks. Basically, no one is “entitled” to junk food. It’s a choice you make, one that shows itself on your body. A moment on the lips, a lifetime on the hips.

REAL DEAL RULE: Sweet and salty treats can wait, until you learn to manage your weight.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

36 The REAL DEAL Workout Drill

DIET/NUTRITION: WHEN/HOW OFTEN?

How often should I take a multivitamin? Is it true that vitamins aren’t worth taking because food is enough for proper nutrition?

REAL SCENARIO: From Robert’s Fitness Files: There was time when I actually tried to eat according to the Food Pyramid. I tried to make sure each and every meal was balanced, nutritious and healthy. A noble goal, but, inevitably, there would be days when I would fall short somewhere. It was difficult to make sure that every meal and every snack fit into the daily recommended number of calories for a man of my height and weight, and that each meal contained the exact number of servings of each food group to provide the exact amount of nutrients required for good health. (I know exactly what you’re thinking-- reread that sentence and tell me if your diet fits all of those guidelines.)

As a requirement of my profession, I still refer to the Food Pyramid, read nutrition labels on the back of food packaging, and try to eat as balanced and as healthily as I can. Additionally, years ago, I got in the habit of taking a multivitamin daily. This way, I am sure to get a minimum dosage of all the necessary vitamins and minerals. By supplementing my real-food meals, I feel comfortable knowing that I am making up for any deficiencies. Essentially, I have all my bases covered and don’t fret if I fall a tad short of the mighty Pyramid.

REAL SOLUTION: Here’s the real deal. We need to fill in the gaps in our diets. Multivitamins are not a food and would be unnecessary if we all ate healthy and balanced diets. However, since most people do not eat a balanced diet, we need to supplement our eating plans with a source of essential vitamins and minerals. Besides, when was the last time you actually saw the Food Pyramid? (No, not the pyramid of pasta piled on your dinner plate.) Who actually follows the Food Pyramid’s guidelines to the letter? Who consumes all the required daily servings of fruits, vegetables, grains and protein that the USDA recommends? To get what your body needs, do your best to acquire proper nutrition from real-food meals and back it up with a multivitamin daily.

37 The REAL DEAL Workout Drill

REAL DEAL RULE: Maintaining a balanced diet is a tricky goal. Take a multivitamin to fill in the holes.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

How often should I eat? Is it true that spacing out five meals throughout the day is best?

REAL SCENARIO: From Andrew’s Fitness Files: I, like the rest of you, remember “snack time” from our elementary school days. It usually involved sugary cookies and cakes or salty crackers and chips. Ah, the memories. Sweet, huh? Salty, huh? Sorry, kids, those days are over! The notion of a “snack” as junk food designated as a reward for learning your letters or numbers no longer applies. We’re grownups now, and the letters we should be concerned about are the IRS and our HDL and LDL (good and bad cholesterol). The numbers we should focus on are the number of calories we’re consuming.

Our daily caloric intake should be distributed across approximately five meals throughout the day. Snacks make up two of the five meals; therefore, a “snack,” in this case, refers to a type of meal (a light bite, as opposed to a full meal, i.e. breakfast, lunch and dinner). It does not refer to a specific, good-tasting, bad-for-you type of junk food. Yes, it’s sweet to look back on those grade-school days and reminisce about “snacks” as those over-processed confections that got us wired-up for recess. But, as far as I’m concerned, it’s sweeter to pass the tests of temptation that those bad treats place before us today and graduate to good health.

REAL SOLUTION: Here’s the real deal. A “snack” does not equal “snack food.” A successful nutrition program is not a game of trick-or-treat, so stop the diet tricks and cut out the kiddie treats. Your eating plan should be designed to optimize your health as an adult seeking longevity. A five- or six-meal schedule keeps your metabolism active. It also prevents you from building up an extreme hunger that overwhelms you when you finally sit down for a full meal, causing you to overeat. A snack tides you over and, in the best-case scenario, is an apple (not an apple turnover), a banana (not a brownie), or a protein shake (not potato chips). Grow up, then eat up.

REAL DEAL RULE: Junk food as “snacks” just won’t fly; 2 light bites and 3 real meals get you by.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans. 38 The REAL DEAL Workout Drill

When is it okay to take diet pills? Is it true that I should never take them?

REAL SCENARIO: We won’t include a personal story on this topic, because the issue of harmful or deadly diet pills is so personal. Besides, it has already been widely publicized. If you’ve been alive for the last couple of decades, certainly you’ve heard a little something about the effects of such drugs. Perhaps you saw a news report or read an article. If not, do an Internet search for “potentially dangerous, temporary miracle and paltry alternative to hard work” (inject sarcasm here), and you’ll learn about wonder drugs that claim to help you shed pounds in a short amount of time.

We won’t mention any brands by name; they get enough good and bad publicity. Aside from any short-term, feel-good effects or the individual results that do not impact everyone, most drugs advertised as “fat-burning diet pills” contain certain chemicals that raise the heart rate to unhealthy levels. The combination of these chemicals with aggressive activity, stress and/or other drugs, often results in injury, hospitalization or, worse yet, death.

REAL SOLUTION: Here’s the real deal. Just say no! Diet pills can wreck your metabolism, cause heart palpitations, and put your life at risk. Don’t believe the hype! Stay away from diet pills that promise to “melt away fat” and turn you into a cover model overnight. You shouldn’t just pop pills and hope for perfection; do the work it takes to be fit. The only thing you should consider taking in “pill” form is a multivitamin-- which doesn’t promise to take away something bad but, instead, promises to give you something good (nutrients).

REAL DEAL RULE: Don’t rely on magic diet pills; focus on nutrition and workout drills.

REAL ACTION STEPS: Refer to The REAL DEAL Nutrition Eating Guide for action steps and nutritional plans.

39 The REAL DEAL Workout Drill

CCHHAAPPTTEERR 33:: LLIIFFEESSTTYYLLEE && WWEELLLLNNEESSSS

40 CHAPTER 3: LIFESTYLE & WELLNESS

THE REAL DEAL PRINCIPLES

REAL Lifestyle Principles Reduce stress. Enjoy a hobby/passion. Allocate time for yourself. Listen to your soul and/or spirituality source.

LIFESTYLE: HOW?

How important is sleep to a healthy lifestyle? Is it true that only lazy people sleep a lot?

REAL SCENARIO: From Robert’s Fitness Files: Growing up in a military family, I was not given a choice on a structured lifestyle. At a young age I had to balance school and sports with part-time jobs and family duties. Who has time to sleep when you’re doing all of that? Of course, now I realize that the structure my parents gave me was also an expression of their love. However, at the time, all I knew was that I couldn’t be seen loafing around too much, because I had so much to do. So I, like many people, struggled with getting enough sleep.

In general, many people who have military backgrounds, lead teams or run companies associate lying around with laziness. The more you’re awake and moving around, the more work you

41 The REAL DEAL Workout Drill

can be getting done. The problem with this work-around-clock mentality is that working without sleeping is unhealthy. Being tired actually hampers the amount of work a workaholic can get done, thereby defeating the typical workaholic’s objective. In my case, after I noticed that my alertness, concentration and energy levels suffered, I saw the value in sleep. With military-like precision, I made certain to get my required eight hours of sleep at night. Suddenly, rejuvenation came to me like a dream. As a result, I was able to do the things I needed to do. As crazy as it sounds, sleep made me healthier. Now, a pillow never looked so good.

REAL SOLUTION: Here’s the real deal. Sleep is a good thing. They say, “Early to bed, early to rise makes us healthy, wealthy and wise.” The wealthy part is debatable, but the healthy and wise parts hold true. It’s wise, healthy and crucial to get the rest your body needs to recharge itself, particularly if you lead an active lifestyle. When you work your brain, heart and muscles all day, they need the hours of sleep to recharge and be ready to work the next day. Insufficient rest leaves your body and all of its systems functioning at low levels, which can dangerously affect your concentration at work, behind the wheel or during other tasks. Lots of sleep and rest do not translate into laziness, unless you’re loafing or lying around excessively in lieu of doing other activities, especially exercise. If you have trouble breathing while you sleep due to excess weight or if you have problems getting a full night’s sleep due to other health reasons, you may need to consult a physician.

REAL DEAL RULE: The proper amount of rest keeps you running at your best.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

How do I make time for me? Is it true that only selfish people put themselves before others?

REAL SCENARIO: From Andrew’s Fitness Files: I’ll admit that, at times, I am a selfish person…and I don’t really have a problem with that. If a sudden invitation or unexpected event interferes with my workout, that random thing gets set aside in favor of my regular thing-- me. My body (and health) comes first. I make time for me by making sure that I am penciled into my own daily planner. On the other hand, most people’s To Do Lists are full of obligations to other people and things, while their own names never appear once in their appointment books. There are even people, like Crystal, who drop everything because someone else simply calls her name.

42 The REAL DEAL Workout Drill

A mother of two, Crystal has a part-time job and an aging father for whom she runs errands. She was a card-carrying Superwoman and a victim of the “mommy syndrome.” As a result, her body reflected the fact that she didn’t make herself a priority. When Crystal finally sought help, I was the ideal person to whip her into shape physically and otherwise. I asked her, “Who wants to see Superwoman in her tights if she can’t even fit into them?” I told mommy to ditch the syndrome by letting the kids stay at the neighbor’s place occasionally and letting her brother run a few errands for their dad. I told her to get some exercise, nutrition and rest. Crystal learned ways to be just a little bit selfish, and now she finally feels super, even without a cape.

REAL SOLUTION: Here’s the real deal. If you empty your gas tank driving other people’s lives, you have none left to get you where you want to go in life. It’s crucial that you take time to take care of you. You shouldn’t worry that others will view you as “selfish” (in a negative way), because, in the end, your loved ones and associates benefit from having you more focused and less scatterbrained. Take time to take care of yourself, or you’ll have nothing left for anyone else. Make your health a priority, and you’ll have more energy to serve others. How do you make the time? Pull out your daily planner, erase some unnecessary or extraneous plans and write your name in their place. Scratch out or rearrange that dinner, meeting, errand, chore or event that can wait until tomorrow. Then make an appointment with yourself instead…and, most importantly, keep it.

REAL DEAL RULE: Trying to be everybody’s hero leaves you feeling like a zero.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

How do I stick to a healthy lifestyle plan once I start? Is it true that society’s temptations set us up for failure?

REAL SCENARIO: From Robert’s and Andrew’s Fitness Files: As fitness trainers, we have both encountered people sometimes referred to as the Halfhearted-- those who have been bitten by the fitness bug and take that initial step toward wellness, but they just don’t stick with it. These are the people who come to us and say, “Yes, I’m finally ready to do it. Yes, I will be on time for my sessions. Yes, I will work hard in the gym. Yes, I will eat right when I go home.” And while these are inspiring words for a trainer to hear, they are words that mean nothing unless you actually put them into practice. All talk and no action is a waste of breath. Good intentions are wonderful, but “almost doesn’t count.”

43 The REAL DEAL Workout Drill

The Halfhearted can’t stop dipping into the cookie jar because of weakness. They can’t stop eating high-calorie meals at restaurants because of convenience. They can’t make their training sessions because they wake up late, have impromptu meetings at work, or must take their third vacation of the year. For the Halfhearted, there is always some distraction, temptation or excuse for why they can’t stick with their health plan. These are the people who, after six weeks off and on a fitness program, complain that they aren’t seeing results they want to see. And the real deal reason is because they only put half of their hearts into the program. They let the temptations that lurk around every corner yank them around like puppets. They won’t exercise and they won’t exercise self-control, and it’s no one’s fault but their own. You control your destiny, as far as your fitness is concerned. Unless you put in a wholehearted effort, your fitness goals are unlikely to be fulfilled.

REAL SOLUTION: Here’s the real deal. Accountability keeps you in line. This idea applies to other areas of your life such as finances and ethics, as well. How do you become financially responsible or morally responsible? You hold yourself or someone else holds you accountable for your actions. Similarly, maintenance of your fitness is ultimately up to you, but you may also have a doctor, trainer, workout partner or loved one who stays on top of you and checks you when you get off track. No, it’s not easy. If it were, we would all be anatomically “perfect” specimens. But it is necessary. And we believe everyone is capable of aspiring to be a healthier version of himself or herself. The way to stick to the plan is to know and understand that you’re doing it for yourself. Love and respect yourself enough to commit to something that is good for you. If you give up on your health, the first and most important person that you will let down is you, followed by everyone who supports and loves you. Don’t let temptation rule your soul; make all your choices with self-control.

REAL DEAL RULE: Let self-control rule your soul. Don’t be a quitter, be a “committer.”

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

44 The REAL DEAL Workout Drill

LIFESTYLE: WHAT?

What good does a healthy lifestyle do for my soul? Is it true that people who look better always “feel better” and “live better?”

REAL SCENARIO: Hollywood has proven the clear-cut “look better, feel better” philosophy to be untrue. There are many celebrities who look really good but have terrible living habits. Out of respect, we will not mention anyone by name. But we’ve all heard the reports of the beautiful actress who didn’t feel good enough about herself to fend off eating disorders or to avoid excessive plastic surgery or to escape an abusive relationship. Or the handsome leading man who succumbed to drinking, drugs or other forms of self-destruction. When the focus is on the idealized outward appearance, we ignore the inward mechanics that make us tick.

Balance is a necessity. Ask a beauty queen if she could make it far in life or gain respect by relying solely on her looks. Ask a minister if a person can successfully serve his faith or fellow man without respecting of his own health. Essentially, looking good is not enough. Knowing good is better. Knowing how to lead a good lifestyle that is conducive to wellness and longevity is fulfilling to the soul. People who live better feel better and, in turn, shine with a light that makes them “look better” to everyone who is fortunate enough to bask in that glow. This light is something you won’t find in a magazine about the lives of pretty people in Hollywood; you find it in the life you live every day and the goodness it reflects back onto you. How beautiful is that?!

REAL SOLUTION: Here’s the real deal. Beautiful people can have ugly lives, too. The three components of your livelihood are mind, body and spirit. Try to live without one of the three; it’s nearly impossible. So take care of each component. Address the mind through motivation and accountability; the body through nutrition and exercise; and the spirit through enrichment and fulfillment. When you give equal credence to each fact of true health, a beautiful balance is reflected in your life. They way you live life is just as important as how you look while you’re living it. A healthy lifestyle makes your soul shine from the inside out, making you the most beautiful person in the world. Try it and see. After six months on a new exercise plan, you’re bound to approach hear: “My, my. my, what a pretty soul you have…and your buns ain’t bad either.” 45 The REAL DEAL Workout Drill

REAL DEAL RULE: Balanced folks take care of the “whole”-- a clear mind, kept body and nourished soul.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

What can I do to eliminate stress? Is it true that stress affects not only my weight but my life expectancy, too?

REAL SCENARIO: From Andrew’s Fitness Files: Stress was once my middle name. In fact, people had stopped calling me by my first name and just called me Stress, because I stressed so much. I stressed about life, goals, work, family, time, relationships, money, traffic, bills, health, etc. If it had a name, I stressed about it. In fact, I stressed about the fact that I was stressing so much. However, I also lived according to one of my main mottos: “Never let them see you sweat.” Since I always tried to exude a calm, cool vibe on the outside, I was stuffing all of this stress into a small box on the inside. And we know what happens when you stuff too much stuff in a too-small box; it spills over. My stress manifested itself in my weight. I didn’t like this.

So I began to try and live according to a new motto that made me reevaluate my outlook on stress: “Too blessed to be stressed.” I realized that the things I was blessed with made me better equipped to deal with the things that were causing me stress (much of it unnecessary). Focusing on the blessings and positive aspects of my life, I put the other things into perspective and in their proper place-- not into a box that couldn’t hold it all. By doing this, I learned to manage my stress and my weight. Eventually, I had to get a new ID card and get the Stress taken out of my name. I want to add a new middle name. I wonder if Blessed is taken.

REAL SOLUTION: Here’s the real deal. Stress is here to stay; it comes with the job of being alive. Just like you can’t eliminate aspects of your job description at work, you cannot eliminate stress. You can only manage stress. Yes, stress can kill you. Mental and emotional stress can manifest themselves in physical complications and conditions, including ulcers and weight gain. Thus, your health and, in turn, your life expectancy can be adversely affected by stress that goes unchecked. To reduce stress levels stop worrying so much. Put the things that concern you (family, work, money, health, etc.) into context and devise healthy ways to handle them, without resorting to dangerous means of coping (drug abuse, drinking, overeating, lashing out, etc.). Exercise is a great way to relieve tension and stress. Take out your frustrations on the steel and the Stairmaster. You’ll feel better, stronger and more prepared to face your life’s challenges.

46 The REAL DEAL Workout Drill

REAL DEAL RULE: Life seems like a big old mess when you can’t properly handle your stress.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

What can I do to make the people around me part of my healthy lifestyle? Is true that family history spoils future generations?

REAL SCENARIO: From Andrew’s Fitness Files: After she decided to turn her life around, Maureen complained, “I’ve lost control of my kitchen.” Because her fitness program was still new, Maureen’s family wasn’t used to the lifestyle changes she was making, especially when it came to eating. “I have to cook separate meals for my husband and kids because they don’t want the salads and veggies that I eat,” Maureen explained. “My husband is used to the unhealthy way his family ate growing up. And, we’ve already passed that nutritional pattern on to our kids.”

Maureen took responsibility for her role in perpetuating the cycle. “I give my kids money to buy their own favorite snacks to keep in the house, and I let my husband stock the fridge with beer for his sports-viewing parties with his buddies on the weekend.” I encouraged Maureen to regain control of her kitchen and to accept her duty to change her family’s nutritional history for the sake of future generations. On a mission, Maureen banned beer and salty and sweet processed snacks from her kitchen. She told her family that only one meal would be cooked at dinner time (some of their favorite dishes prepared with her new healthy approach), and this meal would only be served after everyone completed some form of exercise or physical activity. I congratulated Maureen on using her take-charge attitude to get everyone around her on board her healthy bandwagon. (But I discouraged her from wearing a sheriff’s badge at the dinner table and putting deadbolt locks on the refrigerator like she wanted to do. Maureen is still on a mission.)

REAL SOLUTION: Here’s the real deal. Most unhealthy, inactive people need a fitness role model to yank them on board the wellness train. If you’re the only one in your family or circle of friends who is health- conscious, it’s your duty to spread the gospel of healthy living. Lead by example. Clean up your act and others will follow suit. Make new choices and rewrite family history to avoid health conditions that have plagued previous generations. Create a healthy environment. Control what’s in your fridge and pantries. Don’t allow into your home what you don’t want/need there. Take fitness into the places you already go-- work, church, social groups. Make The Real Deal

47 The REAL DEAL Workout Drill

Workout Drill your book club’s book-of-the-month and practice the drills at your next meeting. Suggest the next employee meeting be a “walking meeting,” discussing work issues as you walk around the office or parking lot, instead of sitting in a conference room with donuts for an hour. Initiate a fitness program and fit it in wherever you fit in. Everyone will thank you.

REAL DEAL RULE: Keep tabs on the health upkeep of the company that you keep.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

48 The REAL DEAL Workout Drill

LIFESTYLE: WHERE?

Where can I find resources to maintain a healthy lifestyle? Is it true that I’ll go broke trying to afford memberships, equipment, trainers, gear, etc.?

REAL SCENARIO: From Andrew’s Fitness Files: We’ve established that I haven’t always had much expendable income, so I am the king of bargain hunting. When it was time to get back into the gym, I did not have the funds for a membership. I took a part-time job at a fitness center so I could get a free membership. I didn’t want to spend a lot of money on clothes I would just sweat in, so I went to the thrift store and I spent next to nothing on a ton of T-shirts to exercise in. Basically, I really wanted to workout, so I made my situation work out for me.

Ultimately, it didn’t matter if I exercised in an empty room wearing a paper sack. I didn’t need resources. I needed a reason, and my health was reason enough to take action. The desire to be fit should outweigh any and all costs. It is far more expensive to sit back and do nothing now, because you’ll certainly pay for it later. To those who ask, “How can I afford to get fit?” I ask, “How can you afford not to?” Would you rather have an expensive medical bill to correct or cure conditions that could have been prevented with a healthy lifestyle? Anything you spend on your health and fitness is an investment that’s well worth every penny.

REAL SOLUTION: Here’s the real deal. Your fitness has no price tag. The Beatles sang it best: “The best things in life (and fitness) are free…” Jumping jacks, push-ups and running are free, so are meditation, prayer and laughter. These are some of the ingredients of healthy living, and you already own them-- you just gotta use them. If you don’t have the extra money to purchase a fitness book or magazine, visit the library or surf the Internet for tons of free fitness articles and information. Discount and thrift stores sell new and used fitness equipment at low prices. Also, don’t be afraid to ask gym sales people or personal fitness trainers for discounted rates in return for referrals. In addition to the free space and facilities the government provides for recreation, your family and friends can also lend resources, money or support to your quest to maintain a healthy lifestyle. Ultimately, if you’re overweight, it’s not due to a lack of resources; you’re not in shape because you’re not active enough. Put down the wallet and get up and move!

49 The REAL DEAL Workout Drill

REAL DEAL RULE: Taking action doesn’t cost a dime, except a little discipline and a little time.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

Where can I go to socialize with other fit people? Is it true that birds of a feather flock together?

REAL SCENARIO: From Andrew’s Fitness Files: Tara, a fit acquaintance, shared the following story with me: “Among my group of girlfriends, I was always the skinny one, the ‘pretty’ one, the ‘different’ one. Whenever we went out in a group, people would comment on how they looked like true friends or a pack of plump sorority sisters, while I looked like the odd girl out. My friends bonded in the fact they were all big women. ‘We’re big and we’ll always be big,’ they would say to me, whenever my thinness became an issue. My friends accepted the idea that birds of a feather flock together. They were stuck with the bodies they had and I was stuck sticking out from the pack.

When one of my girlfriends finally suggested that I gain weight if I wanted to fit in with ‘the girls’ and stop getting picked on, I demanded a change. I demanded that we use our time together wisely. Instead of going out to eat or sitting in a movie theater, our social time would be spent doing things that I like to do, like working out and nature trail hiking. I introduced my girlfriends to my other friends at the gym and on the walking trail. If birds of a feather flock together, I wanted to expand our flock of friends, so we could all fly high. Pretty soon my girlfriends changed their minds about being ‘stuck in their big bodies,’ and the one who proposed that I gain pounds to fit in has lost inches to fit into a new pair of smaller hiking shorts.”

REAL SOLUTION: Here’s the real deal. Fitness fits in anywhere and everywhere, especially in social settings. Fit folks flock to the beach to show off all of their hard work, to church to express thanks for the blessing of good health, or to events that incorporate physical activity-- sports leagues, dance clubs, road races, etc. To multi-task, i.e. stay fit and socialize with fit folks, go where they are and do what they do. Also, one of the best ways to constantly be surrounded by fit people is to encourage everyone around you to maintain their health and fitness. Plan social outings that involve action: a five-mile run as a date, a racquetball league as the company “happy hour,” or a family workout before Thanksgiving dinner. What a wonderful combination-- socializing and sweating at the same time.

50 The REAL DEAL Workout Drill

REAL DEAL RULE: Want to have fun, mingle and hang out? Do activities where you “sweat it all out.”

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

Where do I turn for advice on/help with my self-image? Is it true that only people who are born “beautiful” exude confidence without even trying?

REAL SCENARIO: From Robert’s Fitness Files: Teaching Step Aerobics classes over the years, I have come in contact with many women (and men) who hold court in the back of the class. Some of these back-row diehards have told me they avoid the front row because they don’t have the rhythm or coordination to keep up with the kinetic music and complex moves. But many of them have also told me they hide themselves in the rear of the class simply because they don’t want to be seen. Embarrassed by the very aspect of their physical appearance that brought them to the gym in the first place, some of these unconfident people express a desire to give up and go hide at home-- thereby defeating the purpose of their new weight-loss goals.

I have pulled many of these people aside for after-class discussions about self-esteem and the lack of it. I explain that self-confidence is something all of us must build, no matter how pretty our outer shell is. We do it by making sure there are many aspects of our lives where we can derive fulfillment, not just our physical attributes. For those who feel acquiring a positive self- image is a considerable challenge, I remind them that self-image is the image you create for yourself. It’s not from a magazine or your spouse or other outside influences. Put the “self” back in self-image and turn within. No six-pack or dress size can give you self-esteem. Lead a balanced life and explore the spiritual part of yourself for a deeper connection to the physical part that may be discouraging you. Understand that your body and your health are gifts. Appreciating this, like mastering the moves of a Step Aerobics class, takes one step at a time.

REAL SOLUTION: Here’s the real deal. You have to love you. When it comes to personal advice-- seek and ye will find. Some people speak with a psychologist, others seek out a church official or spiritual advisor, and others turn to their family and friends. Of course, the ultimate answer is to look within first. Who knows you better than you? Who can best tell you the things you need to understand about yourself to build and sustain confidence, attain success and achieve happiness? A healthy self-image is not comprised simply of what you see in the mirror. It includes how feel about what see (on the outside and inside) after you walk away from the mirror and how you use that 51 The REAL DEAL Workout Drill

appreciation to live your life and interact with the rest of the world.

REAL DEAL RULE: The American Dream is self-esteem, so proudly deem yourself supreme.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

52 The REAL DEAL Workout Drill

LIFESTYLE: WHEN/HOW OFTEN?

How often should I go for physical checkups? Is it true that if I “feel fine” I should stay away from the doctor’s office?

REAL SCENARIO: From Andrew’s Fitness Files: An older gentleman made an appointment with me to discuss the options and benefits of a personal training program. He was convinced he did not need my services, but his wife had demanded that he keep his appointment because his protruding stomach said otherwise. After laying out a fitness plan that could reduce the size of his gut, I was told by the gentleman that his wife would not be satisfied until he kept his yearly appointment with his doctor, as well. He wanted me to convince his spouse that regular exercise would now make doctor visits unnecessary-- in his view, it was either one or the other, not both.

I told the gentleman that I would not make such a statement for two reasons. One: it’s not true that exercise makes people (particularly older people) exempt from regular checkups with a doctor. Two: I refused to get in trouble by coming between this man and his lovely wife, who was relentless regarding what was best for his health. Besides, she was right. (Aren’t they always right, gentlemen?) After we confronted his “avoidance issues,” the man’s wife thanked me for explaining the three ways to address health issues regardless of how you “feel”:

1) Prevention: A healthy lifestyle (eating right and exercise) is the ultimate form of prevention of health ailments. 2) Examination: Regular self-exams (men: testicular exams, women: breast exams) provide more frequent opportunities than yearly checkups to assess health status. 3) Detection: Annual physical checkups (more frequently for older people) help to detect health symptoms before they develop into full-blown conditions or diseases.

REAL SOLUTION: Here’s the real deal. Everyone is susceptible to disease. The successful treatment of many diseases depends on early detection. Give yourself the best odds by taking preventive measures like regular physical checkups, even if you supposedly “feel fine” and appear to be in good health. Looks can be deceiving, so don’t judge a book by its cover-- the truth is in the contents. Medical

53 The REAL DEAL Workout Drill

science lets us see things we can’t see. They say clothes hide a multitude of sins. Well, our skin does the same thing. Hiding under our skin is a collection of tissues, cells, organs, bones and fluids doing whatever it is they do to keep us alive. Oftentimes, we can’t see and, sometimes, we can’t feel when something is wrong. That’s when we fall prey to “silent killers” like heart disease and high blood pressure. Save yourself the guesswork and go see the doc.

REAL DEAL RULE: A visit per year, keeps the doc in good cheer.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

When can I stop exercising and counting calories? Is it true that after I reach my initial fitness goal I can stop worrying about the stuff that made me out of shape in the first place?

REAL SCENARIO: From Andrew’s Fitness Files: Anne Marie was determined to get in shape for her wedding day. She was such a dedicated client, heck, I wanted to propose to her. While we worked together toward her goal, Anne Marie went on and on about her fiancé, the ring, the wedding plans, and the honeymoon plans. As we approached the big day-- I say “we,” because I began to feel it was my special day, too-- Anne Marie was ready to slip into her beautiful gown. I was proud to have played a part in helping her to reach her initial goal that made her seek out a personal trainer in the first place.

I eagerly asked Anne Marie about setting up her workout schedule following her honeymoon at a tropical resort. My dedicated client suddenly turned into the wishy-washy excuse-maker who we both thought we had left at the altar months earlier. Anne Marie hemmed and hawed. “I might schedule training sessions after the honeymoon, but I’m not sure because things might look different at that time.” The tone in her statements had a hint of finality-- that maybe she would stop exercising regularly because she had gotten what she had initially come for. The big day was here; thus, there was no more use for little old me (or the many paid-for sessions that went unused). I didn’t hear from the blushing bride for eight months. And, when I finally saw Anne Marie again, she was right. Things did indeed look different. She looked nothing like her wedding picture.

REAL SOLUTION: Here’s the real deal. There is no timeframe or time limit for healthy living. Your goals should

54 The REAL DEAL Workout Drill

not stop with your upcoming cruise, reunion or wedding date. These big events are fine as kick- starters, but a first goal “to get started” should be followed by a second goal “to maintain.” Once you get on the path to wellness, it becomes a lifestyle. Results start when you do. Results stop when you do. Like life, true health and fitness is a “journey” not a “destination.” You won’t find it on a map like a tropical resort, but living healthily sure feels like a stay at a luxurious island. As you take the journey, you may “arrive” at good health, but to stay there (and not get kicked out of the luxury resort) you must keep at it…or get sent back to the rundown town of unhealthiness where you originally came from.

REAL DEAL RULE: To remain forever fit, you can never ever quit.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

When do I know I’m totally fit, completely happy and thoroughly fulfilled with my life? Is it true that everything in my life will be better when I look perfect?

REAL SCENARIO: From Andrew’s Fitness Files: One of my gym buddies, Earnesto was a god (and he would gladly remind you of that fact so you wouldn’t forget it). He was 6’2”, 199 pounds of lean muscle. Broad shoulders, abs of steel and a lightning-bright smile. By definition, his own definition, Earnesto was “perfect”-- perfectly happy with his exciting job, satisfied with his gorgeous fiancé, and proud of his perfect appearance. He thought he had it all and didn’t have to work for anything anymore.

While things looked good on the surface, underneath, something else was brewing. Earnesto got his kicks by putting down others to compensate for the fact that he was not so perfect growing up. Earnesto admitted that he had “grown into his looks.” Apparently, he made up for the years of abuse he suffered as an “ugly duckling” by passing judgment on those who could not look or live as good as he did later in life. As “perfect” as his life seemed, Earnesto was unable to find the inner peace to appreciate and enjoy it all. Unfortunately, his arrogance, rudeness and cruelty to others eventually cost him his job and his fiancé. Now that he realizes that his looks are not fulfilling enough to complete him, Earnesto has to work even harder to gain respect for the man he is inside.

55 The REAL DEAL Workout Drill

REAL SOLUTION: Here’s the real deal. Perfect is just a word. The day you look up perfect in the dictionary and see a picture of yourself, call the rest us and tell us to give up the fight. Since that is unlikely, let’s assume we all have work to do to reach our full potential in all areas of our lives. Fitness is forever; therefore, there’s no such thing as reaching “absolute, complete, total and ultimate” health and fitness. There’s always room for improvement. Can you name one person who has achieved “ultimate fitness?” A great athlete masters a single activity, technique or aspect of a sport, but no one is perfect in all areas. Even people who supposedly “look perfect” face problems. Advertising tells us we’re incomplete and offers us “quick fixes” for our problems. If they offered the cure, they’d be out of business. So don’t seek so-called perfection; it’ll never arrive. The best we can do is strive each day to be better, happier and healthier than we were the day before.

REAL DEAL RULE: No one’s perfect or problem-free, so just try to be the best YOU you can be.

REAL ACTION STEPS: Refer to The REAL DEAL Wellness Living Guide for action steps and wellness tips.

56 The REAL DEAL Workout Drill

REAL DEAL RULES RECAP: TRAINING & EXERCISE

To get into an exercise groove, start with any action-- just get up and move!

If your routine’s stale, fix it up. Results prevail when you mix it up.

Don’t get creaky, tight and sore; limber limbs must stretch out more.

Belly fat will only go with stomach crunches plus cardio.

Lifting weights yields higher stats; rock-hard muscle weighs more than fat.

“Spot reducing” is a waste of time; total body training is right on time.

A good workout space is any darn place.

Sweating indoors or outdoors doesn't matter. All cardio keeps you from getting fatter.

Choose your resistance, but make no mistake-- only push or pull weight your body can take.

Lifting weights with safety and finesse, you won’t likely get hurt or win a muscle contest.

Morning or night, feel free to play; physical activity is open 24 hours a day.

The first activity gets your best and the next gets the rest.

57 The REAL DEAL Nutrition Eating Guide

REAL DEAL RULES RECAP: DIET & NUTRITION

Don’t starve to drop weight. Eat smart and feel great.

H2O is A-OK; drink 8 to 10 glasses every day.

The yo-yo diet is a no-no diet.

A body that is fit and wise can take any shape and any size.

Smart carbs and fats can count, if consumed in the right amount.

Too much sugar isn’t so sweet; fat comes from excess sugary treats.

If there’s a drive-thru and a microphone, drive right thru and eat at home.

Discount groceries are healthy and cost-effective. Just read labels, buy fresh and be selective.

Sweet and salty treats can wait, until you learn to manage your weight.

Maintaining a balanced diet is a tricky goal. Take a multivitamin to fill in the holes.

Junk food as “snacks” just won’t fly; 2 light bites and 3 real meals get you by.

Don’t rely on magic diet pills; focus on nutrition and workout drills.

*Refer to The REAL DEAL Workout Drill for the complete origin and application of these rules.

13a The REAL DEAL Workout Drill

REAL DEAL RULES RECAP: LIFESTYLE & WELLNESS

The proper amount of rest keeps you running at your best.

Trying to be everybody’s hero leaves you feeling like a zero.

Let self-control rule your soul. Don’t be a quitter, be a “committer.”

Balanced folks take care of the “whole”-- a clear mind, kept body and nourished soul.

Life seems like a big old mess when you can’t properly handle your stress.

Keep tabs on the health upkeep of the company that you keep.

Taking action doesn’t cost a dime, except a little discipline and a little time.

Want to have fun, mingle and hang out? Do activities where you “sweat it all out.”

The American Dream is self-esteem, so proudly deem yourself supreme.

A visit per year, keeps the doc in good cheer.

To remain forever fit, you can never ever quit.

No one’s perfect or problem-free, so just try to be the best YOU you can be.

59 The REAL DEAL Workout Drill

REAL DEAL RESOURCE GUIDE

The REAL DEAL Workout Drill www.realdealworkoutdrill.com

The President's Council on Physical Fitness and Sports www.fitness.gov

American Council on Exercise www.acefitness.org

American Heart Association www.americanheart.org

U.S. Department of Agriculture www.usda.org

American Dietetic Association www.eatright.org

U.S. Department of Health & Human Services’ National Institutes of Health www.nih.gov

60 The REAL DEAL Workout Drill

No, this is not the end. It is only the beginning, the start of great things. So don’t even THINK of putting this book down and “parking” yourself back into your old unhealthy habits. Now that you’ve made it through The REAL Deal Workout Drill and gained enormous amounts of knowledge and insight into health and fitness, it is time to take ACTION! It is time to get on the wonderful road to wellness. So put yourself in gear, rev up your engine and GO, GO, GO! IT’S TIME TO GET REAL!

When you accept The REAL DEAL Fitness Challenge to get real about achieving your fitness goals, you are accountable to your new coaches, trainers Robert Dothard and Andrew Oye.

We created The REAL DEAL Workout Drill, featuring the One-Minute Workout, to encourage those of you struggling with how to incorporate fitness into your lives. Everyone can do it. Here’s how it’s done…and don’t worry, this will only take a minute. Follow the 4 REAL 4-STEP FORMULA: Wake up! Get real! Take action! Get results!

The REAL DEAL Workout Training Guide, The REAL DEAL Nutrition Eating Guide, and The REAL DEAL Wellness Living Guide contain your guidelines for developing the main aspects of your well-being. Let us be your guide as you get real about getting on the road to improved health and fitness. PE Class is back in session. Results start when YOU do, so get started!

ROBERT DOTHARD is a Certified Personal ANDREW OYE is a Certified Fitness Trainer, Trainer, Group Exercise Instructor, motivational specializing in Strength, Conditioning, Toning and speaker, and the host of “Wakeup Workout.” He has also Sport-Specific Training. He interned at Vanderbilt shared his fitness expertise via segments on CNN. In University Sports Medicine Clinic, assisting with addition to being the first male Step Aerobics instructor athletes’ rehab programs, and has trained amateur in history, Robert served as a trainer for athletes during bodybuilders for competition. With a Master’s in the 1996 Centennial Olympic Summer Games in Communications from Stanford University, his Atlanta. Robert owns two Fitness Together personal professional experience includes executing marketing training studios in Atlanta. campaigns for sports/entertainment clients.

www.realdealworkout.com

FIT FIRST PUBLISHING FITNESS SERIES GUIDEBOOKS THE REAL DEAL WORKOUT TRAINING GUIDE FEATURING THE ONE-MINUTE WORKOUT THE REAL DEAL NUTRITION EATING GUIDE THE REAL DEAL WELLNESS LIVING GUIDE

A COMPANION TO THE REAL DEAL WORKOUT DRILL STOP! BY ANDREW OYE, CPT & ROBERT DOTHARD, CPT Flip the Book! Read The REAL DEAL Workout Drill first! WORKOUT TRAINING GUIDE

FEATURING THE ONE-MINUTE WORKOUT Want Real Results? Got a Minute?

NUTRITION EATING GUIDE

WELLNESS LIVING GUIDE

by Robert Dothard, CPT Andrew Oye, CPT FIT FIRST PUBLISHING Atlanta, GA

Copyright © 2005 by Andrew Oye and Robert Dothard. All rights reserved.

No portion of this book may be reproduced, stored in a retrieval system or transmitted in any form or by any means-- electronic, mechanical, photocopy, recording, or any other-- except for brief quotation in printed reviews, without prior permission of the authors/publishers.

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

Photography Credits and Respective Copyrights:

All authors and exercise demonstration photography by Shawn Dowdell. Pages: front cover, i, 4, 12-37, back cover

Stock photography courtesy of www.morguefile.com Pages: title pages, ii, 3-7, 9, 10, 38, 1a-7a, 9a, 12a, 1b-5b

Stock photography courtesy of www.gettyimages.com Page: 1

Creative Art Direction:

Interior Content Creative Direction, Layout and Design by Andrew Oye Exterior Cover Creative Direction, Layout and Design by Andrew Oye

DISCLAIMER: The information contained in this book is for educational purposes only. No approval, agreement, support or warranty is given or implied concerning the information; therefore, the reader/end user exercises his or her own risk by utilizing this information. As individuals and results are unique, the authors make no representations, warrantees or guarantees of any kind about the results you may achieve from following the exercise, nutrition or supplementation programs or recommendations. The information contained herein is not medical advice and is not intended to replace the advice or attention of healthcare professionals. Consult your physician or healthcare provider before beginning or making any changes to your exercise, nutrition or supplementation program. Consult your physician or healthcare provider, particularly if you use prescription or over-the- counter medicines; if you are being treated by a professional for any chronic or medical condition; or if you seek diagnosis and treatment of illness and injuries, or for advice regarding medications. The U.S. Food and Drug Administration has not evaluated the statements in this book pertaining to the effects of nutrition or nutritional supplements. None of these supplements are intended to diagnose, treat, cure or prevent any condition or disease. The information contained in this book is an expression of the authors’ opinions and should not be interpreted as definitive scientific conclusions of any kind. Therefore, the authors are not liable for any damages (compensatory, direct, indirect, consequential, physical, medical or otherwise) arising out of or in connection with the use of this information by any reader/end user. GUIDEBOOKS

Table of Contents

Welcome To The REAL DEAL Fitness Challenge...... i

Coaches’ Bios...... i

Introduction...... ii

Overview...... iii

The REAL DEAL Workout Training Guide - featuring the One-Minute Workout...... 1

The REAL DEAL Nutrition Eating Guide- featuring the REAL DEAL Meal Plan...... 1a

The REAL DEAL Wellness Living Guide- featuring the REAL DEAL Goal Planner...... 1b

Index...... iv The REAL DEAL Guidebooks

WELCOME TO THE REAL DEAL FITNESS CHALLENGE

It’s time to accept The REAL DEAL Fitness Challenge. Once you decide to get real about achieving your fitness goals, your coaches hold you accountable for sticking to the REAL DEAL team’s gameplan. PE Class is back in session.

When you hear the coaches’ whistles: Listen up! The REAL DEAL is crucial to your health!

Meet your REAL DEAL Coaches. COACH ROBERT DOTHARD Robert Dothard is a Certified Personal Trainer and Group Exercise Instructor, a motivational speaker and a Black Belt level trainer in Tae Kwon Do. Currently hosting the “Wakeup Workout” segments on NBC’s 11-Alive newscast, Robert has also shared his fitness expertise and wellness philosophy via segments on CNN and affiliates of ABC, CBS and FOX Networks. Robert earned a Bachelor’s of Arts in Business Administration at LaGrange College. Robert has recruited for such companies as Sports Life®, opened the first Gold’s Gym® in Georgia, was a representative for Crunch®, Australian Body Works (now L.A. Fitness®) and now owns two Fitness Together training studios. A fitness pioneer, Robert was the first male Step Aerobics Instructor in history. In 1996, Robert served as the Step Aerobics Instructor and Personal Trainer for Olympic athletes during the Centennial Olympic Summer Games in Atlanta. Robert has appeared in the RAMP Video Series with the creator of Step Aerobics, Gin Miller, and has endorsed several exercise and fitness products (BodyTrends.com, Heavy HandsTM, and Polar BodyAgeTM). More information on Robert is available at www.robertdothard.com. COACH ANDREW OYE Andrew Oye is a Certified Fitness Trainer, specializing in Strength and Conditioning, Toning and Sport-Specific Training. Andrew has developed personalized training programs to meet the various fitness goals of a range of clients at large sports clubs and small private studios. Andrew has also trained amateur natural bodybuilders for competition. Andrew earned a Bachelor’s of Science in Human & Organizational Development from Vanderbilt University. Andrew served as an Athletic Trainer Intern at the Vanderbilt University Sports Medicine Clinic, assisting the staff with the physical rehabilitation/treatment programs of athletes. Andrew assisted with the launch of a weight-loss and fitness program at Emory Adventist Hospital in Atlanta. Andrew earned a Master’s of Art in Communications from Stanford University. Andrew is a journalist, author and creative strategist, and his communications experience includes executing PR and marketing campaigns for sports/entertainment clients. i The REAL DEAL Guidebooks

INTRODUCTION

Have you ever seen a domino demonstration? It is a dazzling display. Many chips are lined up and perfectly spaced apart. When the first domino is knocked over, the remaining dominoes tip over in an energetic sequence and form a dynamic design.

What’s the big deal? Here’s the real deal. Whether it’s 50 or 50,000 dominoes, every domino record set is a remarkable feat that can only be completed after the very first domino is pushed.

Starting a fitness program is a hurdle that many of you face. So, how do you do it? Push that first domino to knock down the other hurdles that have held you back. Once the chain of action starts, maintain the momentum by achieving goal after goal in an energetic sequence.

In The REAL DEAL Workout Drill, we put many fitness myths to rest and answered many burning health questions. Now, there’s no time to rest, only time to burn fat. Let The REAL DEAL Guidebooks be your guide on the road to the new, healthier you.

Your mission is clear. It is a mission that cannot start tomorrow. It must start today. Right now! Minute by minute, hour by hour, day by day, domino by domino, you’ll demonstrate a dazzling display of dedication to your wellness and design a dynamic life for yourself. Go for it! Set a record! Complete a remarkable feat! Results start when you do, so get started now!

ii The REAL DEAL Guidebooks

OVERVIEW

Use The REAL DEAL Guidebooks to develop your exercise, nutrition and lifestyle plans. THE REAL DEAL WORKOUT TRAINING GUIDE

The REAL DEAL Workout Drills: The 6 W’s (Want it! Warm up! Workout! Work through it! Wind down! Work your way up!) 4 REAL DEAL One-Minute Workouts (Push/Pull Workout, Barbell Workout, Double Dumbbell Workout, Machine Workout) REAL DEAL Workout Programs For All Fitness Levels (Level 1: Novice, Level 2: Intermediate, Level 3: Advance) Stretching Exercises (Universal Stretching Tips, Exercise List) Cardiovascular/Aerobic Training Exercises (Universal Cardio Training Tips, Exercise List) Resistance Training Exercises (Universal Resistance Training Tips, Exercise List) Resistance Training Exercise Demonstrations (Back, Chest, Shoulders, Triceps, Biceps, Quadriceps, Buttocks, Hamstrings, Inner/Outer Thighs, Calves, Abs/Core) The REAL DEAL Training Log THE REAL DEAL NUTRITION EATING GUIDE

REAL DEAL Dietary Guidelines (Mix it up! Get carb smart! Avoid bad fat! Burn your food! Limit your booze! Skip the sugar! Shake the salt!) Nutrition Tips & Notes (Keys to Weight Management, LDL vs. HDL Cholesterol, Food Pyramid, Glycemic Index) The REAL DEAL Meal Plan (“Real Ideal” 5-Meal Plan, Food Blocks: Protein, Complex Carbs, Fibrous Carbs, Simple Carbs, Supplements, Miscellaneous) The REAL DEAL Eating Log THE REAL DEAL WELLNESS LIVING GUIDE

The REAL Total You (Mind, Body, Spirit) The REAL DEAL Personal Progress Log

iii WORKOUT TRAINING GUIDE

FEATURING THE ONE-MINUTE WORKOUT Want Real Results? Got a Minute?

by Robert Dothard, CPT Andrew Oye, CPT THE REAL DEAL WORKOUT TRAINING GUIDE

Let’s review The REAL DEAL Training Principles.

THE REAL DEAL TRAINING PRINCIPLES

Repair/rejuvenate your body with rest. Elevate your metabolic rate with cardio exercise. Activate your muscles with resistance training. Loosen/lengthen your body with stretching exercises.

Here’s the real deal. Effective training means practicing consistent exercise habits and varied workouts that contribute to proper weight management and good health. Welcome to REAL DEAL Training. The REAL DEAL Workout Training Guide contains the real actions and real advice that will change your body in a real way. Based on The REAL DEAL Workout Drills, The 6 W’s (Want it! Warm up! Workout! Work through it! Wind down! Work your way up!), this guidebook features the One-Minute Workout, a simple program in which everyone can feel capable of participating and excelling. 1 The REAL DEAL Workout Training Guide

THE DRILLS: THE 6 W’S

The REAL DEAL Workout Drills, The 6 W’s: 1. Want It! 2. Warm Up! 3. Workout! 4. Work Through It! 5. Wind Down! 6. Work Your Way Up!

REAL DEAL DRILL 1: WANT IT! When starting a fitness program, know what you want. The way to jumpstart your program is to take a minute out of your day to consider what you want from your body and what exercise can do for your body. Take the next minute to start exercising. When you walk into the gym or wherever else you choose to exercise, know what you want to achieve each day.

REAL DEAL DRILL 2: WARM UP! Before you begin exercising, warm up with comfortable stretches and/or light aerobic activity to prepare your muscles for more vigorous activity.

REAL DEAL DRILL 3: WORKOUT! An effective format regardless of fitness level, the One-Minute Workout prescribes the use of moderate resistance for one-minute intervals to develop 10 major muscle groups:

1. Back 6. Quadriceps/Buttocks 2. Chest 7. Hamstrings 3. Shoulders 8. Inner/Outer Thighs 4. Triceps 9. Calves 5. Biceps 10. Abs/Core

2 The REAL DEAL Workout Training Guide

REAL DEAL DRILL 4: WORK THROUGH IT! Use your mind not just your muscles to get through your workouts. Workouts should challenge you. Don't confuse mild pain, soreness or burning muscles as a signal to stop exercising. You are supposed to feel a burn-- it’s your body reacting to the exercise. In response, your body will repair itself and get leaner and stronger to better handle your next workout. When you feel you just can’t do one more repetition of an exercise, your mental power must kick in and challenge you to work through the pain and complete it. That is the point when your body changes. That’s how you see results.

REAL DEAL DRILL 5: WIND DOWN! After you finish exercising, cool down with stretches. Light, comfortable stretches relax the muscles to minimize post-workout soreness.

REAL DEAL DRILL 6: WORK YOUR WAY UP! Work your way up when your body says you are ready to graduate. After achieving your first goal to get started on a regular workout program, make “progress” your second goal. Continue to challenge yourself and take your fitness to the next level. To get the most out of your fitness program, combine your resistance training workouts with 20-, 30-, or 45-MINUTE CARDIO WORKOUTS based on your fitness level. Over time, progress from NOVICE level to INTERMEDIATE level. Then progress from INTERMEDIATE level to ADVANCE level.

Finally, let’s add some more REAL DEAL Training Principles.

MORE REAL DEAL TRAINING PRINCIPLES

Remember to have fun; the joyful results are on the other side of the hard work. Expect mild discomfort or soreness-- it’s your body changing, which isn’t easy. Acquaint yourself with your goals; write them down along with the actions you take. Learn to appreciate sweat-- it is the byproduct of hard work, so the more the better.

3 The REAL DEAL Workout Training Guide

ONE-MINUTE WORKOUTS

Rotate these REAL DEAL ONE-MINUTE WORKOUT ROUTINES. Perform one resistance exercise (with moderate resistance or bodyweight resistance) per muscle group for one minute. Refer to the exercise demonstrations on pages for full descriptions of the following exercises (as well as other exercises that can be substituted to suit individual tastes or abilities).

ONE-MINUTE WORKOUT 1 ONE-MINUTE WORKOUT 2 The Push/Pull Workout The Barbell Workout

Back: Pulldowns/Pull-Ups Bent-Over Rows (with Barbell) Chest: Push-Ups Flat Chest Presses (with Barbell) Shoulders: Lateral Deltoid Raises Shoulder Presses (with Barbell) Triceps: Bench Dips Lying Triceps Extensions (with Barbell) Biceps: Concentration Curls Barbell Curls Quads/Butt: Step-Ups Squats (with Barbell) Hamstrings: Leg Curls (Standing) Stiff-Legged Deadlifts (with Barbell) In/Out Thighs:Adductor/Abductor (Bodyweight) Wide-Stance Side-to-Side Squat (with Barbell) Calves: Single-Leg Standing Calf Raises Standing Calf Raises (with Barbell) Abs/Core: Crunches (Legs Elevated) Reverse (Low-Ab) Crunches

ONE-MINUTE WORKOUT 3 ONE-MINUTE WORKOUT 4 The Double Dumbbell Workout The Machine Workout

Back: Bent-Over Rows (with Dumbbells) Seated Rows (on Cable Row Machine) Chest: Flat Chest Flyes Cable Crossover Shoulders: Front Deltoid Raises Rear Deltoid on Chest Fly Machine Triceps: Triceps Kickbacks Triceps Pushdowns Biceps: Dumbbell Curls Biceps Curl Machine Quads/Butt: Lunges (with Dumbbells) Leg Presses Hamstrings: Stiff-Legged Deadlifts (Dumbbells) Leg Curls (Lying or Seated) In/Out Thighs:Adductor/Abductor (Dumbbells) Adductor/Abductor Machines Calves: Standing Calf Raises (Dumbbells) Standing or Seated Calf Raise Machines Abs/Core: Crunches (Dumbbell behind head) Abs Crunch Machine

4 The REAL DEAL Workout Training Guide

WORKOUT PROGRAMS

REAL DEAL Workouts for all Fitness Levels The One-Minute Workout is primarily designed for NOVICE exercisers (with little to no history of physical activity) who need to jumpstart a fitness program. INTERMEDIATE exercisers (currently engaged in physical activity) who need to revamp a fitness program and ADVANCE exercisers (maintaining a healthy and physically active lifestyle) who want to take their fitness programs to the next level can simply increase the resistance, duration or intensity. Select your fitness level, select the relevant REAL DEAL Workout and get to work.

FITNESS LEVEL 1: NOVICE (Approximately 4-8 Weeks)

DAY 1: ONE-MINUTE WORKOUT. Perform one resistance exercise (use moderate resistance or bodyweight resistance) per muscle group for one minute. (Total Time: 10 Minutes) DAY 2: 20-MINUTE CARDIO WORKOUT

FITNESS LEVEL 2: INTERMEDIATE* (Approximately 6-12 Weeks)

DAY 1: ONE-MINUTE WORKOUT. Perform one resistance exercise per muscle group for one minute, split by one-minute aerobic intervals. (Total Time: 20 Minutes) DAY 2: 20- to 30-MINUTE CARDIO WORKOUT, plus a RESISTANCE TRAINING WORK- OUT focusing on the upper body. DAY 3: Perform a 20- to 30-MINUTE CARDIO WORKOUT, plus a RESISTANCE TRAINING WORKOUT focusing on the lower body.

FITNESS LEVEL 3: ADVANCE* (Approximately 12 Weeks and beyond)

DAY 1: ONE-MINUTE WORKOUT. Perform two resistance exercises per muscle group for one minute per exercise, split by one-minute aerobic intervals. (Total Time: 30 Minutes) DAY 2: 30-MINUTE CARDIO WORKOUT, plus a RESISTANCE TRAINING WORKOUT focusing on the upper body. DAY 3: 30-MINUTE CARDIO WORKOUT, plus a RESISTANCE TRAINING WORKOUT focusing on the lower body. DAY 4: 45-MINUTE CARDIO WORKOUT (OR repeat Day 1. OR repeat Day 2, training the remaining upper body parts.)

* These are suggested programs. Adjust to fit your specific level of skill, strength or endurance or to suit your specific fitness goals. 5 The REAL DEAL Workout Training Guide

STRETCHING EXERCISES

UNIVERSAL STRETCHING EXERCISE TIPS

-Hold stretches for 20 to 45 seconds or a until the tension in a muscle relaxes. -Use proper form/technique. Do not jerk/bounce or force your body beyond what it is capable of. EXERCISES FOR OVERALL FLEXIBILITY

HAMSTRING STRETCH: Lying face-up on the floor with your legs extended and your spine pressed into the floor, raise one leg, clasp your hands behind your knee (with the knee slightly bent) and pull the leg towards you until you feel a deep stretch in your hamstring muscle. Hold the stretch. Relax and repeat with the opposite leg. GLUTES STRETCH: Lying face-up on the floor with your knees bent, your feet flat on the floor and your spine pressed into the floor, cross one leg and rest your ankle on the thigh of the other just above the knee. Clasp your hands under the thigh of the leg that is still touching the floor. Pull your joined legs toward your chest until you feel a deep stretch in your glutes. Hold the stretch. Relax and repeat with the opposite leg crossed over the knee of the previously crossed leg. OUTER-HIP&LOWER-BACK STRETCH: Lying face-up, bend one knee at a 45-degree angle, drop your bent leg across the thigh of the other leg. With your hand, gently pull your bent knee toward the floor (keeping your other arm extended and flat on the floor for balance) until you feel a deep stretch in your lower back and the outer hip of the bent leg. Hold the stretch. Relax and repeat with the opposite leg. CALF STRETCH: Standing with your hands resting on a wall, extend one leg backward and place your foot behind the other. Keeping your back leg straight and your heel pressed into the floor, bend your front knee slightly and lean for- ward until you feel a deep stretch in the calf of your back leg. Hold the stretch. Relax and repeat with the opposite leg. QUAD/THIGH STRETCH: Standing with one hand resting on a wall, bend one knee and grasp your foot with your free hand. Keeping your knees close to each other, push your hips forward and pull your heel against your buocks until you feel a deep stretch in your quadriceps (thigh) muscle. Hold the stretch. Relax and repeat with the opposite leg. TRICEPS STRETCH: With your back erect, raise one arm overhead, bend your elbow, and rest your hand behind your neck. Grasp your elbow with your free hand and gently pull your elbow. Reach the hand of your bent arm down your spine, until you feel a deep stretch in your triceps. Hold the stretch. Relax and repeat with the opposite arm. UPPER-BACK STRETCH: Extend your arms at shoulder level and clasp your hands. Pushing your hands forward, spread your shoulder blades until your feel a deep stretch in your back. Hold the stretch. Relax and repeat. SHOULDER STRETCH: With your back erect, reach one arm across your chest and grasp your elbow with your free hand. Gently pull your elbow toward your chest until you feel a deep stretch in the shoulder of the extended arm. Hold the stretch. Relax and repeat with the opposite arm. PECTORAL (CHEST) & BICEPS STRETCH: Standing with your feet together,, and your chest and head lied, place both hands on the sides of a doorway at shoulder height. Move your upper body forward until you feel a deep stretch in your biceps and across your pectoral (chest) muscles. Hold the stretch. Relax and repeat. Can also be performed one arm at a time, placing a palm against a wall and rotating your body away from the wall. “CAT STRETCH” FOR BACK: Kneeling on your knees, place your hands on the floor, relax (sag) your back. Arch your spine (upward) like a cat until you feel a deep stretch in your back. Hold the stretch. Relax and repeat. “BUTTERFLY STRETCH” FOR INNER THIGHS: Siing with the soles of your feet together, lean your upper body forward and press your elbows against the inner part of your knees until you feel a deep stretch in your inner thighs. Hold the stretch. Relax and repeat. 6 The REAL DEAL Workout Training Guide

CARDIOVASCULAR/AEROBIC EXERCISES

UNIVERSAL CARDIO TRAINING EXERCISE TIPS

-Aim for no less than 20 minutes of vigorous cardiovascular activity daily. -Always protect your spine (keep it flat, erect or slightly arched when appropriate). -Use proper form/technique (slow/controlled or powerful/explosive when appropriate). -Breath! Constantly inhale and exhale to aid in your endurance. -Hydrate! Constantly replenish the water you lose through sweat. -Endure! Fighting through the sticking points, lasting long and sweating more increases your fat-burning potential. -When running, jogging, leaping or jumping, cushion the impact on your joints by landing properly on your heel, toe or planted foot (depending on the exercise). -Follow the instructions on exercise machines or consult a fitness trainer for proper form and safety guidelines.

EXERCISES FOR OVERALL CARDIOVASCULAR HEALTH

Depending on your fitness level, choose one or combine two or more of the following cardio/aerobic exercises for a 20-, 30-, or 45-MINUTE CARDIO WORKOUT.

Cycling Squat Thrusts StairMaster Hiking Step-Ups Kickboxing Jumping Squats Calisthenics Skiing Plyometrics Jumping Jacks Rowing Sprinting Brisk Walking Jumping Rope Sport-Specific Drills Running Stairs Swimming Jumping Lunges Racquetball Running/Jogging Step Footwork Side-to-Side Shuffling Tennis Elliptical Trainer Treadmill Yoga Basketball Martial Arts Boxing Pilates Soccer

7 The REAL DEAL Workout Training Guide

RESISTANCE TRAINING EXERCISES

UNIVERSAL RESISTANCE TRAINING EXERCISE TIPS

-Always lift weight you can handle yourself or with the supervision of a spotter/partner. -Don’t “cheat,” rock or swing the weight too much during lifts. -Always protect your spine (keep it flat, erect or slightly arched when appropriate). -When sitting on a bench or machine, keep your spine pressed firmly against a seatback. -Use proper form/technique (slow/controlled or powerful/explosive when appropriate). -Keep your feet firmly planted on the floor, footrests or footpads. -“Think with the muscle” (flex and/or squeeze muscles with every contraction). -Hydrate! Constantly replenish the water you lose through sweat. -Endure! Fighting through the sticking points, getting an extra repetition and sweating more increases your body-reshaping potential. -Breath! Exhale during the contraction or exertion part of each movement, inhale during the extension or relaxation part of the movement. -Follow the instructions on exercise machines or consult a fitness trainer for proper form and safety guidelines. EXERCISES FOR STRENGTHENING THE 10 MAJOR MUSCLE GROUPS

BACK Single-Arm Rows Straight-Arm Pulldowns Bent-Over Rows Deadlifts (for Lower back) Seated Rows (on Cable Row Machine) Supermans (for Lower Back) Pull-Ups Lower-Back Hyperextensions Pulldowns

CHEST Flat Chest Presses Flat Chest Flyes Incline Chest Presses Incline Chest Flyes Decline Chest Presses Decline Chest Flyes Cable Crossover Push-Ups Dips (for Chest) Pec Deck

8 The REAL DEAL Workout Training Guide

SHOULDERS Lateral (Side) Deltoid Raises Shoulder Presses Front Deltoid Raises Shoulder Shrugs Rear Deltoid Raises Upright Rows

TRICEPS Overhead Triceps Extensions Bent-Over Triceps Extensions (Kickbacks) Lying Triceps Extensions Triceps Pushdowns Bench Dips Dips (for Triceps)

BICEPS Dumbbell Curls Incline Dumbbell Curls Preacher Curls Concentration Curls Barbell Curls

QUADRICEPS Leg Extensions Wide-Stance Side-to-Side Squats Sumo Squats Single-Leg Squat (Split Squat) Hack Squats Exercise Ball Squats Leg Presses Squats (Traditional) Step-Ups Lunges

BUTTOCKS (GLUTES) HAMSTRINGS Glute Kickbacks (Donkey Kicks) Stiff-Legged Deadlifts (for Hamstrings) Butt Lifts/Hip Thrusts (Bridges) Leg Curls Glute Master Machine

INNER/OUTER THIGH CALVES Karate Kicks (for Hips & Outer Thighs) Calf Presses on Leg Press Machine Adductor Standing Calf Raises Abductor Seated Calf Raises

ABS/CORE Oblique Crunches Seated Flat Bench Leg Pull-Ins Jackknife Sit-Ups Reverse (Low-Ab) Crunches Oblique Twists Flat Bench Lying Leg Raises Toe Touchers Decline Reverse Crunches Scissor Kicks Decline Bench Crunches Air Bicycle Exercise Ball Crunches Sit-Ups Traditional Crunches

9 The REAL DEAL Workout Training Guide

BACK:

Single-Arm Rows: Leaning over a flat bench with your back flat, support yourself with one knee and one hand (arm extended) on the bench. Hold a dumbbell in your free hand (arm dangling). Leading with your elbow and squeezing the “working” side of your back, pull the dumbbell upward toward your ribcage in a “rowing” motion until your bent elbow is well above your back. Lower the dumbbell to the starting position, then repeat. Complete a set on the opposite side, as well.

Bent-Over Rows (with Dumbbells): Bending over at the waist with your back nearly flat, knees slightly bent and feet together, hold a pair of dumbbells with your arms extended, palms facing each other. Leading with your elbows and squeezing your back muscles (and shoulder blades) together, pull the dumbbells upward toward your ribcage in a “rowing” motion until your bent elbows are well above your back. Lower the dumbbells to the starting position, then repeat.

Bent-Over Rows (with Barbell): Bending over at the waist with your back nearly flat, knees slightly bent and feet about shoulder-width apart, hold a barbell with your arms extended, palms in an underhand (or overhand) grip. Leading with your elbows and squeezing your back muscles (and shoulder blades) together, pull the barbell upward toward your ribcage in a "rowing" motion until your bent elbows are well above your back. Lower the barbell to the starting position, then repeat.

10 The REAL DEAL Workout Training Guide

Seated Rows (on Cable Row Machine): Sitting upright on a Cable Row machine with your back flat, knees slightly bent and feet planted on the footrests, hold a V- shaped handle with your arms extended in front of you, palms facing each other. Leading with your elbows and squeezing your back muscles (and shoulder blades) together, pull the handle toward your ribcage in a “rowing” motion until your elbows are well behind your back. Extend your arms and stretch your back muscles, slowly releasing the handle forward to the starting position, then repeat. Pull-Ups: Hanging from a pull-up bar with and a wide, overhand grip and arms extended, completely stretch your back muscles. Squeezing your back muscles together, pull your body upward until your chin reaches the bar and your bent arms nearly touch your sides. Extend your arms and lower your body to the starting position, then repeat. Avoid swinging. (Other options: Can also be performed with a close underhand grip.)

Pulldowns: (Not Pictured) Sitting upright at a pulldown machine with your knees under the kneepads, stretch your back muscles by holding the overhead bar with a wide, overhand grip and your arms extended. Squeezing your back muscles together, pull the bar down until it reaches your upper chest and your bent arms nearly touch your sides. Extend your arms and raise the bar to the starting position, then repeat. Avoid excessive swinging. (Other options: Can also be performed with an underhand grip or a close grip with a V-shaped handle.)

Straight-Arm Pulldowns: Standing in front of a pulldown bar attached to a highcable pulley with your back erect and arms extended out in front of you, place flat palms on the bar at shoulder level. Contracting your back muscles, and keeping your arms straight, pull the bar down towards your body in an arching motion until the bar reaches your thighs. Relax your back, allowing the bar to rise back up to the starting position, then repeat.

11 The REAL DEAL Workout Training Guide

Lower-Back Hyperextensions: Leaning face-forward on a hyperextension bench, with your ankles under the footpads, your body in a straight line, and your arms crossed over your chest (or hands behind your head), bend forward at the waist while keeping your back flat. Tightening your lower back, raise your torso to the starting position, then repeat. (Other options: Can also be performed with added resistance by holding weight in front of you against your chest.)

Deadlifts (for Lower back): Bending over at the waist with your back flat, head up, knees slightly bent, and feet about shoulder-width apart, hold a barbell with your arms extended toward the floor, palms in an overhand grip. Tightening the muscles of your lower back, carefully straighten up tall until the barbell reaches the front of your thighs. Bending over, carefully lower the barbell to the starting position, then repeat. (Other options: Can also be performed with dumbbells.)

Supermans (for Lower Back): Lying facedown on the floor with your arms extended overhead, press your hips and abdomen into the floor while you raise your arms, chest and legs off the floor. Hold the position and tighten your lower back. Lower your limbs to the floor to the starting position, then repeat. (Other options: Can also be performed by raising one arm and the opposite leg in an alternating fashion.)

12 The REAL DEAL Workout Training Guide

CHEST:

Pushups: Lying facedown on the floor, bend your elbows and place your palms flat on the floor and slightly wider than shoulder width. Pushing with your chest, extend your arms and lift your body to a straight plank position (balancing on your toes and palms). Bend your elbows to lower your body until you nearly touch the floor, then push your body back up and repeat. (Other options: Can also be performed with your knees remaining on the floor.)

Cable Crossover: Standing between the weight stacks of a Cable Crossover machine, lean forward and balance Pec Deck: Sitting on a Pec Deck yourself with one foot machine, back flat on the seatback, forward. In each hand, elbows bent at 90-degree angles, and hold a handle attached to a forearms on the pads, squeeze your high-cable pulley on the chest muscles together and push the machine. With slightly pads together. Allows the pads to bent elbows, pull the return to the starting position, handles downward in a stretching the chest, then repeat. “hugging” motion. Bring your hands together in front of you and squeeze the chest. Allow the handles to return upward and outward to the starting position, then repeat. Dips (for Chest): (Not Pictured) Leaning your torso forward slightly with your palms gripping parallel bars, hold your body up with extended arms. Bending your elbows, lower your body between the bars (feeling a stretch in your chest). While flexing your chest, extend your arms and push your body up to the starting position, then repeat. 13 The REAL DEAL Workout Training Guide

Flat Chest Presses: Lying face-up on a flat bench, hold a pair of dumbbells in line with your shoulders, elbows bent at 90-degree angles, knuckles up. Pushing with your chest, extend your arms and raise the dumbbells up toward the ceiling. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with a barbell.)

Incline Chest Presses: Reclining on an incline bench, hold a pair of dumbbells in line with your shoulders, elbows bent, knuckles up. Pushing with your upper chest, extend your arms and raise the dumbbells up toward the ceiling. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with a barbell.)

Decline Chest Presses: Lying face-up on a decline bench, hold a pair of dumbbells in line with the lowest part of your chest, elbows bent, knuckles up. Pushing with your lower chest, extend your arms and raise the dumbbells up toward the ceiling. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with a barbell.)

14 The REAL DEAL Workout Training Guide

Flat Chest Flyes: Lying face-up on a flat bench, hold a pair of dumbbells above your chest, arms extended, palms facing each other. With slightly bent elbows, lower the dumbbells outward to your sides in a wide arching motion. Squeezing your chest muscles together, raise the dumbbells to the starting position, then repeat. (Other options: Can also be performed holding the handles of a Cable Crossover machine.)

Incline Chest Flyes: Reclining on an incline bench, hold a pair of dumbbells above your upper chest, arms extended, palms facing each other. With slightly bent elbows, lower the dumbbells outward to your sides in a wide arching motion. Squeezing your chest muscles together, raise the dumbbells to the starting position, then repeat. (Other options: Can also be performed holding the handles of a Cable Crossover machine.)

Decline Chest Flyes: Lying face-up on a decline bench, hold a pair of dumbbells above the lowest part of your chest, arms extended, palms facing each other. With slightly bent elbows, lower the dumbbells outward to your sides in a wide arching motion. Squeezing your chest muscles together, raise the dumbbells to the starting position, then repeat. (Other options: Can also be performed holding the handles of a Cable Crossover machine.)

15 The REAL DEAL Workout Training Guide

SHOULDERS:

Lateral (Side) Deltoid Raises: Standing (or sitting on a bench), hold a pair of dumbbells at your sides, palms toward your body. Raise the dumbbells up (to the sides of you in an arching motion) to shoulder height. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed one arm at a time, while holding on to a sturdy, stationary object with your free hand.)

Front Deltoid Raises: Standing (or sitting on a bench), hold a pair of dumbbells at your sides, palms backward. Raise the dumbbells up (in front of you in an arching motion) to shoulder height. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with a barbell or by alternating single arms with dumbbells in each hand.)

Rear Deltoid Raises: Standing (or sitting on a bench), bend forward at the waist until your spine is nearly parallel with the floor. Hold a pair of dumbbells with your arms hanging straight down toward your feet, palms facing each other (or backward). Raise the dumbbells up (toward the ceiling in an arching motion) to shoulder height, parallel with your back. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed one arm at a time, while holding on to a sturdy, stationary object with your free hand.)

16 The REAL DEAL Workout Training Guide

Shoulder Shrugs: Standing (or sitting on a bench), hold a pair of dumbbells at your sides, palms toward your body. Collapse your traps by relaxing and dropping your shoulders toward the floor. Raise the shoulders upward (toward your ears). Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed standing, palms backward with a barbell or cable machine attachment held in front of you.)

Shoulder Presses: Standing (or sitting on a bench), hold a pair of dumbbells at shoulder level, elbows out and palms forward. Press the dumbbells up above your head until your arms are nearly straight. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with a barbell.)

Upright Rows: Standing, hold a pair dumbbells in front of you, palms against your upper thighs. Leading with the elbows in an upward motion and keeping the dumbbells close to your body, pull the dumbbells up to your chin. Lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with a barbell or cable machine.)

17 The REAL DEAL Workout Training Guide

TRICEPS:

Dips (for Triceps): With an upright spine and your palms gripping parallel bars, hold your body up with extended arms. Bending your elbows, lower body between the bars (feeling a stretch in your shoulders and chest). Extend your arms and push your body up to the starting position, then repeat. (Other options: Can also be performed on a Dip Machine, particularly for those who cannot lift their own bodyweight.)

Triceps Pushdowns: Standing in front of a high- cable pulley with your spine erect, hold a straight bar attachment using an overhand grip with your arms pressed against your sides, elbows bent at 90-degree angles. Contracting your triceps as you extend your arms, push the bar down towards the floor using the butt of your palms. Relax your triceps, allowing the bar to rise back up to the starting position, then repeat. (Other options: Can also be performed with a reverse [underhand] grip or with other cable machine attachments like a rope, V-shaped bar, or a regular handle working one arm at a time.)

18 The REAL DEAL Workout Training Guide

Overhead Triceps Extensions: Standing (or sitting on a bench), hold an E-Z Curl barbell overheard, arms extended, palms up. Bending your elbows, lower the barbell behind your head in an arching motion. Flexing your triceps as you extend your arms, press the barbell up above your head to the starting position, then repeat. (Other options: Can also be performed with one dumbbell; with two dumbbells with palms facing each other; or on an Overhead Triceps Extension machine.)

Lying Triceps Extensions (with Dumbbells): Lying face-up on a bench, hold a pair of dumbbells over your shoulders, arms extended, palms facing each other. Bending your elbows, lower the dumbbells back toward your ears in an arching motion. Flexing your triceps as you extend your arms, press the dumbbells up to the starting position, then repeat.

Lying Triceps Extensions (with Barbell): Lying face-up on a bench, hold an E-Z Curl barbell over your shoulders, arms extended, palms up. Bending your elbows, lower the barbell back toward your forehead in an arching motion. Flexing your triceps as you extend your arms, press the barbell up to the starting position, then repeat.

19 The REAL DEAL Workout Training Guide

Bent-Over Triceps Extensions (Kickbacks): Bending over at the waist with your back flat, knees slightly bent and feet together, hold a pair of dumbbells with your arms pressed against your sides, elbows bent at about 90-degree angles, palms facing each other. Flexing your triceps as you extend your arms, raise the dumbbells back in an arching motion until your arms are parallel with the floor. Bending only your elbows, lower the dumbbells to the starting position, then repeat. (Other options: Can also be performed with one dumbbell, working one arm at a time while supporting yourself on a bench.)

Bench Dips: Suspend your body between two parallel benches, supporting yourself with your palms on one bench (arms extended) and your feet on the other bench. Bending your elbows to 90-degree angles, lower your body toward the floor. Extend your arms and push your body up to the starting position, then repeat. (Other options: Can also be performed with added resistance by placing weight on your thighs or performed with your hands on one bench and your feet on the floor.)

20 The REAL DEAL Workout Training Guide

BICEPS:

Concentration Curls: Sitting on a bench with your legs apart and your torso leaning forward, hold a dumbbell in one hand with your arm extended and your elbow resting against your inner thigh. Rest your free hand on your other knee for added support. Contracting your biceps, curl the dumbbell upward. Lower the dumbbell to the starting position, then repeat. Complete a set with the opposite arm, as well. Incline Dumbbell Curls: Reclining on an incline bench with your back pressed against its angled seatback, hold a pair of dumbbells with arms extended and dangling behind you at your sides, palms facing each other. Twisting the wrists gradually and contracting your biceps, curl the dumbbells up to shoulder level, while keeping your elbows stationary. Lower the dumbbells to the starting position, then repeat. (Other options: Alternating Incline Dumbbell Curls performed in an alternating fashion, curling one dumbbell at a time.)

21 The REAL DEAL Workout Training Guide

Dumbbell Curls: Standing (or sitting on a bench), hold a pair of dumbbells at your sides with arms extended, palms forward. Contracting your biceps, curl the dumbbells up to shoulder level, while keeping your elbows stationary and tight to your sides. Lower the dumbbells to the starting position, then repeat. (Other options: Alternating Dumbbell Curls performed in an alternating fashion, curling one dumbbell at a time.)

Barbell Curls: Standing with your feet shoulder-width apart and arms extended, hold a barbell in front of using an underhand grip. Contracting your biceps while keeping your elbows tight and stationary, curl the barbell up to shoulder level, without swinging or rocking your torso. Lower the barbell to the starting position, then repeat.

Preacher Curls: (Not Pictured) Sitting at a preacher curl bench, hold a barbell (or E-Z Curl bar) with a shoulder-width underhand grip, arms extended, palms up, elbows against the pad. Contracting your biceps, curl the barbell up to your chin, while keeping your elbows stationary. Slowly lower the barbell to the starting position, then repeat. (Other options: Can also be performed with dumbbells, using both arms or one arm at a time.)

22 The REAL DEAL Workout Training Guide

QUADRICEPS:

Squats (Traditional, with Dumbbells): Standing with your feet shoulder-width apart, your back erect and your head up, hold a pair of dumbbells with your arms at your sides, palms facing each other. Bending your knees (while keeping your back flat and head up), squat down until your thighs are parallel with the floor. Tightening your glutes and your thigh muscles, extend your legs until you are standing in the starting position, then repeat.

Squats (Traditional, with Barbell): Standing with your feet shoulder-width apart, your back erect and your head up, rest a barbell across your shoulders and the uppermost part of your back and hold it in place with a wide grip. Bending your knees (while keeping your back flat and head up), squat down until your thighs are parallel with the floor. Tightening your glutes and your thigh muscles, extend your legs until you are standing in the starting position, then repeat. (Other options: Can also be performed on a Smith Machine.)

23 The REAL DEAL Workout Training Guide

Sumo Squats: Standing with your feet much wider than shoulder- width apart, point your toes outward. Hold a dumbbell with both hands in front of you. Lowering the dumbbell between your legs as you squat, bend your knees outward, drop your hips and buttocks backward (while keeping your back flat, your head and chest up), and squat down until your thighs are parallel with the floor. Tightening your glutes and thigh muscles, extend your legs until you are standing in the starting position, then repeat.

Single-Leg Squat (Split Squat): Standing with one foot on a step (or bench) behind you and your other foot flat on the floor in front of you, keep your back erect and your head up. Hold a pair of dumbbells with your arms at your sides, palms facing each other Bending your front knee (while keeping your back flat and head up), squat down until your front thigh is parallel with the floor. Tightening your glutes and thigh muscles, Wide-Stance Side-to-Side Squats: Standing with extend your front leg until you are standing your feet wider than shoulder-width apart, your back erect in the starting position, then repeat. (Other and head up, rest a barbell across your shoulders and the options: Can also be performed with both feet uppermost part of your back and hold it with a wide grip. on the floor.) Bending your left knee, squat down to your left side until you feel a deep stretch in your right inner thigh. Tightening your glutes and left thigh muscles, extend your left leg. Then bend your right knee, squatting to your right side until you feel a deep stretch in your left inner thigh. Tightening your glutes and right thigh muscles, extend your right leg. Repeat on each side.

24 The REAL DEAL Workout Training Guide

Lunges (Stationary): Standing with your feet together, back erect and head up, hold a pair of dumbbells at your sides, palms facing each other. Lunging one foot forward in a long stride, bend the knee until your thigh is parallel with the floor (while bending the knee of the rear leg toward the floor). Tightening your glutes and thigh muscles and pushing up with your heel, extend your front leg and raise your body back up until you are standing upright in the starting position, then repeat. Complete a set with the opposite leg, as well. (Other options: Can also be performed with a barbell across your shoulders; switching legs in an alternating fashion; or walking in a forward path with each lunge.)

Step-Ups: Standing in front of a high step/bench with your feet together, hold a pair of dumbbells with your arms at your sides, palms facing each other. Place one foot on the step/bench. Tightening your glutes and thigh muscles, step up onto the step/bench and lift your other foot until your whole body stands upright on the step/bench. Keeping your back erect and head up, step backward onto the floor one foot at a time until you are standing in the starting position, then repeat, leading with the opposite foot.

Leg Extensions: Sitting on a Leg Extension machine, keep your back erect and pressed against the seatback, your hips down, your buttocks pressed against the seat, and your feet under the footpad. Tightening your thigh muscles, extend your legs and raise the footpad until your legs are straight. Bending your knees, lower the footpad to the starting position, then repeat. (Other options: Can also be performed with one leg at a time.)

25 The REAL DEAL Workout Training Guide

Exercise Ball Squats: Standing with your feet shoulder-width apart, your head up and your lower back against an exercise ball resting against a wall, hold a pair of dumbbells with your arms at your sides, palms facing each other. Bending your knees, roll the ball up toward your upper back as you squat down until your thighs are parallel with the floor. Tightening your glutes and thigh muscles, extend your legs as the ball rolls back down toward your lower back until you are standing in the starting position, then repeat.

Hack Squats: Reclining face-up on a Hack Squat machine with your shoulders against the pads of the sled (or, on certain machines, sitting on the sled’s seat), place your feet on the platform, toes pointed outward or straight ahead. Bending your knees, squat down until your thighs are parallel with the platform. Tightening your glutes and thigh muscles, extend your legs and raise the sled until you are standing in the starting position, then repeat. Leg Presses: Lying on a decline Leg Press machine (or sitting on a horizontal Leg Press machine), place your feet on the platform. Bending your knees, lower the platform (or the seat, on some horizontal machines) to a comfortable level. Tightening your glutes and thigh muscles, push with your heels and extend your legs to raise the platform (or seat) to the starting position, then repeat.

26 The REAL DEAL Workout Training Guide

BUTTOCKS (GLUTES):

Glute Kickbacks (Donkey Kicks): Kneeling on the floor on your knees, bend over and support your upper body by placing your hands (or elbows) on the floor. Raise one leg behind you with your knee bent and your foot flexed. Squeezing the “working” glute and leading with the heel of the raised leg, extend your leg, kicking it backward and upward as you aim your heel toward the ceiling. Bending your knee, lower your leg to the starting position, then repeat. Complete a set with the opposite leg.

Hip Thrusts (Bridges): Lying face-up on the floor with your back flat, keep your knees bent, your arms at your sides with your palms down and your feet flat on the floor. Squeezing your glutes tightly while lifting them from the floor, thrust your hips up high toward the ceiling until you form a slanted “bridge” with your body (knees up, shoulders down). Dropping your hips until your glutes touch the floor, lower your body to the starting position, then repeat.

Glute Master: (Not Pictured) Kneeling on a Glute Master machine on your knees, bend over and support your upper body by placing your hands (or elbows) on the arm pads. Raise one leg behind you with your knee bent and your foot flexed on the footrest. Squeezing the “working” glute and leading with the heel of the raised leg, extend your leg, kicking it backward and upward as you aim your heel toward the ceiling. Bending your knee, lower your leg and the footrest to the starting position, then repeat. Complete a set with the opposite leg.

27 The REAL DEAL Workout Training Guide

HAMSTRINGS:

Lying Leg Curls: Lying facedown on a Leg Curl machine, keep your chest pressed against the bench, your hips and buttocks down and your feet under the footpad. Contracting your hamstring muscles and bending your knees, curl the footpad up toward your glutes. Extending your legs, lower the footpad to the starting position, then repeat. (Other options: Can also be performed with one leg at a time or on a Seated Leg Curl machine or a Standing Leg Curl machine.)

Stiff-Legged Deadlifts (for Hamstrings): Bending over at the waist with your back flat, head up, knees locked, and feet about shoulder-width apart, hold a barbell with your arms extended toward the floor, palms in an overhand grip. Tightening your hamstring muscles, carefully straighten up tall until the barbell reaches the front of your thighs. Bending over, carefully lower the barbell to the starting position, then repeat. (Other options: Can also be performed with dumbbells and/or with your feet close together.)

28 The REAL DEAL Workout Training Guide

INNER/OUTER THIGH:

Karate Kicks (for Hips & Outer Thighs): Leaning sideways against a stationary object, balance yourself on one leg and raise the other leg until it is parallel with the floor. Bending the knee of the raised leg, pull the raised leg inward toward your body until it forms a 90-degree angle. Keeping your hip and outer thigh muscles tightened and leading with the heel, kick the leg out until it is straight, parallel to the floor and in the starting position, then repeat. Complete a set with the opposite leg, as well.

Adductor: Sitting on an Adductor machine, keep your back flat against the seatback, your glutes on the seat and your knees on the kneepads. Tightening your inner thighs, use your knees to push the kneepads inward until they meet in the center and squeeze your thigh muscles. Parting your thighs, allow the kneepads to move outward to the starting position, then repeat.

Abductor: Sitting on an Abductor machine, keep your back flat against the seatback, your glutes on the seat and your knees on the kneepads. Tightening your outer thighs, use your knees to push the kneepads outward and until you feel a tight squeeze in your glutes. Closing your thighs, allow the kneepads to move inward together to the starting position, then repeat.

29 The REAL DEAL Workout Training Guide

CALVES:

Seated Calf Raises: Sitting on a Seated Calf Raise machine, tuck your legs under the leg pads above your knees and place the balls of your feet on the footrest. Stretching your calf muscles, lower your heels to lower the leg pads. Flexing your feet and raising up high on your toes to raise the leg pads, contract your calf muscles. Lower your heels (and the leg pads) to the starting position, then repeat. (Other options: Can also be performed with your toes pointed inward and/or outward, as well as using one leg at a time.)

Standing Calf Raises: Standing on a Standing Calf Raise machine with your back erect and knees locked, position your shoulders under the shoulder pads and place the balls of your feet on the footrest. Stretching your calf muscles, lower your heels to lower the shoulder pads. Flexing your feet and raising up high on your toes to raise the shoulder pads, contract your calf muscles. Lower your heels (and the shoulder pads) to the starting position, then repeat. (Other options: Can also be performed with your toes pointed inward and/or outward; using one leg at a time; or holding a barbell or dumbbells while standing on a step.) Calf Presses on Leg Press Machine: Lying on an incline Leg Press machine or sitting on a horizontal Leg Press machine with your legs extended and knees locked, place the balls of your feet on the platform. Stretching your calf muscles, lower your heels to lower the platform (or the seat, on some horizontal machines). Flexing your feet and raising up high on your toes to raise the platform (or seat), contract your calf muscles. Lower your heels and the platform (or seat) to the starting position, then repeat. (Other options: Can also be performed with your toes pointed inward and/or outward.)

30 The REAL DEAL Workout Training Guide

ABS/CORE:

Traditional Crunches: Lying face-up on the floor, bend your knees and place your feet flat on the floor (or raise your feet up in the air with your knees bent at 90-degree angles). With your unbent fingers lightly touching your ears, elbows pointing outward, press your lower back into the floor as you lift your chest, roll your upper body forward and contract your abdominal muscles. Lower your upper body to the starting position, then repeat. (Other options: Can also be performed with added resistance by holding weight behind your head or on your chest.)

Exercise Ball Crunches: Reclining on an exercise ball, with your back on the ball and your glutes off the ball, bend your knees and place your feet flat on floor. With your unbent fingers lightly touching your ears, elbows pointing outward, press your lower back into the ball as you lift your chest, roll your upper body forward and contract your abdominal muscles. Lower your upper body to the starting position, then repeat. (Other options: Can also be performed with added resistance by holding weight behind your head or on your chest.)

31 The REAL DEAL Workout Training Guide

Scissor Kicks: Lying face-up on the floor with your back flat and your arms at your sides, palms down, keep your extended legs lifted a few inches off the floor. Tightening your abdominal muscles, kick your feet up and down, moving your legs in a rapid “scissor-like” motion. Repeat for several repetitions.

Reverse (Low-Ab) Crunches: Lying face-up on the floor, bend your knees and keep your feet raised off the floor. Extend your arms to your sides, palms down (or tuck your hands under glutes, palms down). Tightening your lower abdominal muscles and lifting your hips, roll your pelvis forward until your knees nearly touch your chest. Lower your lower body to the starting position, then repeat. (Other options: Can also be performed with straightened legs.)

Jackknife Sit-Ups: Lying face-up on the floor with your back flat and your extended legs together, extend your arms overhead, palms up. Contracting your abdominal muscles, keep your lower back on the floor as you raise your straight arms and straight legs upward until your hands and feet meet in the middle, “jackknife” style. Lower your arms and legs to the starting position, then repeat.

32 The REAL DEAL Workout Training Guide

Toe Touchers: Lying face-up on the floor, keep your arms and legs extended in a vertical position. With your lower back pressed against floor, contract your abdominal muscles as you slightly lift your torso to reach up and touch your toes. Lower your upper body to the starting position, then repeat.

Decline Bench Crunches: Reclining on a decline bench with your knees (or feet, depending on the bench) hooked at the top to hold you place, keep your upper body raised off the bench to keep constant tension on the abdominal muscles. With your unbent fingers lightly touching your ears, roll your upper body forward and contract your abdominal muscles. Lower your upper body to the starting position, then repeat. (Other options: Can also be performed with added resistance by holding weight behind your head or on your chest.)

Air Bicycle: Lying face-up on the floor, raise your feet up in the air with your knees bent at 90-degree angles, and place your unbent fingers behind your ears. Pressing your lower back against the floor, swiftly extend and bend your legs in a cyclical motion as you as if you are riding a bicycle. Contracting your obliques and abdominal muscles, lift your torso slightly and twist it from side to side as you touch each elbow to the opposite knee in a constant, alternating fashion. Repeat for several repetitions.

33 The REAL DEAL Workout Training Guide

Seated Flat Bench Leg Pull-Ins: Sitting on the end of a flat bench, keep your extended legs off the end of the bench and parallel to the floor. Lean back slightly to keep constant tension on your abdominal muscles. For light support, hold on to the sides of the bench with your hands directly behind your glutes. Tightening your lower abdominal muscles, bend your knees and pull them inward toward your chest. Extend your legs to the starting position, then repeat.

Oblique Crunches: Lying on the floor on your side with your knees bent, place your unbent fingers behind one ear, elbow pointing outward. Tightening your obliques and aiming your elbow toward your hip, lift your torso up toward the ceiling. Lower your upper body to the starting position, then repeat. Complete a set on the opposite side.

Oblique Twists: Standing with your feet shoulder-width apart or more, hold a bar across your shoulders and the uppermost part of your back. Keep your head up, your back erect and your hips stationary. Tightening your obliques and twisting at your waist, rotate your torso (and the bar) from right to the left. Repeat for several repetitions. (Other options: Can also be performed sitting on a bench and/or holding a plate close to your chest, elbows pointing outward.)

34 The REAL DEAL Workout Training Guide

Decline Reverse Crunches: Lying face-up with your back flat on a decline bench, hold on to the top of the bench with your hands. Keep your extended your legs together and parallel to the floor to keep constant tension on the lower abdominal muscles. Tightening your lower abdominal muscles and lifting your hips, raise your legs to a vertical position. Lower your lower body to the starting position, then repeat. (Other options: Can also be performed with bent knees.)

Sit-Ups: Lying face-up on the floor, bend your knees and tuck your feet under a stationary object (or have them held down by a partner). With your unbent fingers lightly touching your ears, elbows pointing outward (or with your arms crossed over your chest), bend at the waist and contract your abdominal muscles as you lift your torso to sit up in a vertical position. Lower your upper body to the starting position, then repeat.

Flat Bench Lying Leg Raises: Lying face-up on a flat bench, tuck your hands under glutes, palms down, and keep your extended legs off the end of the bench and parallel to the floor. Tightening your lower abdominal muscles, lift your legs to a vertical position. Lower your legs to the starting position, then repeat. (Other options: Can also be performed with bent knees.)

35 The REAL DEAL Workout Training Guide

REAL DEAL RULES RECAP: TRAINING & EXERCISE

To get into an exercise groove, start with any action-- just get up and move!

If your routine’s stale, fix it up. Results prevail when you mix it up.

Don’t get creaky, tight and sore; limber limbs must stretch out more.

Belly fat will only go with stomach crunches plus cardio.

Lifting weights yields higher stats; rock-hard muscle weighs more than fat.

“Spot reducing” is a waste of time; total body training is right on time.

A good workout space is any darn place.

Sweating indoors or outdoors doesn't matter. All cardio keeps you from getting fatter.

Choose your resistance, but make no mistake-- only push or pull weight your body can take.

Lifting weights with safety and finesse, you won’t likely get hurt or win a muscle contest.

Morning or night, feel free to play; physical activity is open 24 hours a day.

The first activity gets your best and the next gets the rest.

*Refer to The REAL DEAL Workout Drill for the complete origin and application of these rules.

36 The REAL DEAL Workout Training Guide

(Photocopy this page for multiple use.) REAL DEAL TRAINING LOG

Track your REAL DEAL Cardio, Resistance Training and Total Body Workouts. THE REAL DEAL TRAINING PRINCIPLES Repair/rejuvenate your body with rest. Elevate your metabolic rate with cardio exercise. Activate your muscles with resistance training. Loosen/lengthen your body with stretching exercises.

Date:___/___/___ Day: M W Th F Sat Sun (circle one) Time:______

Cardio Exercise(s): Intensity Level: Training: Total Time (Duration):

Total Body No. of Exercises per Muscle Group(s): Training: No. and Duration of Aerobic Intervals: Total Time (Duration):

Resistance Target Muscle Group(s): Training: Exercise Weight Sets Reps

Notes: Did you: Warm up? ___ Cool down? ___ Stretch? ___ (check reminder) Rate your Intensity Level: (circle: low) 1 2 3 4 5 (high) Satisfied with your workout? (check one) Yes?___ No?___ Somewhat?___ Miscellaneous Notes: NUTRITION EATING GUIDE

FEATURING THE REAL DEAL MEAL PLAN

by Robert Dothard, CPT Andrew Oye, CPT THE REAL DEAL NUTRITION EATING GUIDE

Let’s review The REAL DEAL Nutrition Principles.

THE REAL DEAL NUTRITION PRINCIPLES

Rev up your water intake. Enjoy protein-rich, carb-smart foods. Add a multivitamin to supplement your diet. Limit your intake of fat, sugar & sodium.

Here’s the real deal. Healthy eating means engaging in habits and practices that contribute to proper nutrition and good health. Welcome to REAL DEAL Eating. The REAL DEAL Nutrition and Eating Guide is based on a balance of variety, supplementation and portion control.

1a The REAL DEAL Nutrition Eating Guide

REAL DEAL DAILY DIETARY GUIDELINES

7 REAL SIMPLE RULES FOR HEALTHY EATING: (Based on the United States Department of Agriculture’s recommended dietary guidelines. www.usda.gov) 1. MIX IT UP! Eat a variety of foods, since no single food supplies all the nutrients in the amounts you need for good health. Consume the USDA’s recommended number of servings daily from each of the five major food groups:

Breakdown of Recommended Daily Servings Grains: 6 to 11 servings Vegetables: 3 to 5 servings Fruit: 4 to 6 servings Low-Fat Dairy: 2 to 4 servings Protein: 2 to 3 servings THE REAL DEAL Nutrition Principles (Variety) Read Nutrition Facts labels on food packages to track caloric & nutrient intake. Eat low-fat or fat-free dairy products for sufficient calcium without the excess fat. Ask your doctor if you need nutritional supplements for any special health needs. Lean toward unrefined foods for the nutrients your body needs for good health.

2a The REAL DEAL Nutrition Eating Guide

EAT MORE EAT LESS Fruits & Vegetables Fruits & Vegetables Fresh, frozen, canned, dried Prepared in butter or sauces

Breads & Cereals Breads & Cereals Whole-grain breads and cereals Breads with eggs as a major ingredient Rice and pasta Egg noodles Low-fat baked products Commercially baked products: pies, cakes Baked goods containing minimal doughnuts, pastries, croissants, etc. unsaturated oils

Fats & Oils Fats & Oils Unsaturated vegetable oils: sunflower corn, Butter, coconut oil, palm oil, lard & bacon fat canola, safflower, sesame, soybean, olive Dressings made with egg yolk Regular or diet margarine Chocolate Low-fat mayonnaise & salad dressings of Coconut recommended oils Baking cocoa Seeds & nuts

Fish, Poultry, Meat & Vegetable Protein Fish, Poultry, Meat & Vegetable Protein Fish, poultry without skin, lean meats Fatty cuts of meat, cold cuts, sausage, hot dogs, & vegetable proteins, such as beans, peas bacon, sardines, roe & beans prepared with & tofu lard

Dairy Products Dairy Products Skim or 1% milk, low-fat buttermilk Whole or 2% milk, half & half, imitation milk Nonfat or low-fat yogurt & cottage cheese products or creamers & whipped toppings Low-fat cheeses, farmer or pot cheeses Whole-milk yogurt & cottage cheese (no more than 2-4 grams of fat per ounce) All natural cheeses, low-fat or “light” cream Sherbet or sorbet, nonfat ice cream or cheese & sour cream frozen yogurt Ice cream

Eggs Eggs Egg whites Egg yolks (2 whites = 1 whole egg in recipes) cholesterol-free egg substitutes

3a The REAL DEAL Nutrition Eating Guide

2. GET CARB SMART! Get carbs from smart places. Grains, vegetables and fruits are essential sources of vitamins, minerals, complex carbohydrates (starch and dietary fiber) and other healthy substances. THE REAL DEAL Nutrition Principles (Carbs) Rack up most of the calories in your diet from whole-grains, veggies and fruits. Eat adequate fiber for proper bowel functioning & reduction in diverticular disease. Aim for complex carbs prepared or served in their low-calorie state. Lower your risk for chronic diseases (like heart disease & cancers) with smart carbs.

Fiber in Grams- Eat 20 to 30 Grams Daily 7.0 1 cup 40% bran cereal 2.0 1 slice whole-wheat bread 7.0 1/2 cup pinto beans 1.0 1 cup popcorn 4.0 1/2 cup split peas 1.0 1/2 cup celery or green beans 4.0 1/2 cup raisins 0.4 1 slice white bread 4.0 1 pear 0.0 animal-based foods have no fiber, 3.0 1/2 cup corn or peas these include meat, fish, poultry, 3.0 1/2 cup cooked oatmeal cheese, eggs and milk 3.0 1 apple or orange

3. AVOID BAD FAT! You need some fats, because they supply energy and essential fatty acids and they promote absorption of the fat-soluble vitamins A, D, E and K. However, high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol, as well as greater risk of heart disease. THE REAL DEAL Nutrition Principles (Fats) Reduce your cholesterol by cooking with light vegetable oils versus more fatty oils. Estimate fat intake based on weight-loss goals (too much or too little is unhealthy). Avoid animal fats, which are high in saturated fat and cholesterol. Limit daily intake of saturated fat to no more than 5% to 7% of total calories.

4a The REAL DEAL Nutrition Eating Guide

4. BURN YOUR FOOD! You must maintain a healthy body weight. The way to do this is to burn off the calories you consume through food, which serves as your body’s fuel, with daily exercise. Weight gain increases your risk for high blood pressure, heart disease, stroke, diabetes, cancers, arthritis, breathing problems and other illness. THE REAL DEAL Nutrition Principles (Burning Calories) Refuel your body with healthy portions of food to perform exercise & daily activities. Engage in more vigorous activity to help reduce body fat and disease risk. Aim for no less than 20 to 30 minutes of moderate physical activity every day. Lessen your time involved in sedentary activities (like sitting) that burn no calories.

5. LIMIT YOUR BOOZE! Alcohol is not recommended; however, if you choose to drink, drink in moderation. Alcoholic beverages supply calories but few to no nutrients. THE REAL DEAL Nutrition Principles (Alcohol) Reduce high blood pressure, stroke, heart disease & cancer risk by forgoing alcohol. Eliminate, if possible, alcohol when you are on a low-calorie, weight-loss program. Avoid chronic alcoholic use to prevent dependency, impaired judgement or accidents. Limit alcohol to one drink per day for women or two drinks per day for men.

One Drink is Equal to: one 12-ounce serving of beer one 5-ounce serving of wine one 1.5-ounce serving of liquor

Don't Dare Drink if You: Are Underage Are pregnant or trying to conceive Cannot restrict drinking to moderate levels Use prescription or over-the-counter medications Plan to drive or participate in activities that require attention or skill

5a The REAL DEAL Nutrition Eating Guide

6. SKIP THE SUGAR! Sugars added to sweeten foods supply calories but few or no nutrients. Consume sugars in moderation. According to USDA surveys, the average American consumes 20 teaspoons of added sugar (sugar not naturally found in milk and fruit) each day, which is double the USDA’s recommendation of no more than 10 teaspoons of added sugar per day.

Sugar Intake Adds Up Quickly A 12-ounce soda contains 10 teaspoons of sugar An 8-ounce lemonade contains about 7 teaspoons of sugar A 2-ounce package of candy contains 11 teaspoons of sugar A cup of frosted cereal contains more than 4 teaspoons of sugar.

Alternatives to refined sugar include brand name non-caloric sweeteners and Stevia (an herb with therapeutic properties). In addition, fruit can often be used as a natural replacement for sugar, for example raisins or dates to sweeten baked goods, bananas on cereal, or pure fruit juice to replace soft drinks. THE REAL DEAL Nutrition Principles (Sugars) Recognize sugar as table sugar, molasses, honey, syrup, sucrose, and fructose. Eliminate sugar, when possible, if you have weight-loss or low-calorie needs. Assess sugar content per serving by consulting labels (1 teaspoon of sugar is 4 grams). Limit intake of sugar beverages like soda, artificial juices, sweetened tea or coffee.

6a The REAL DEAL Nutrition Eating Guide

7. SHAKE THE SALT! Small amounts of sodium and sodium chloride (salt) occur naturally in foods. Processed foods often contain higher levels of salt and sodium. Sodium plays an essential role in the regulation of fluids and blood pressure. High sodium intake is linked to high blood pressure. Weight loss, physical activity, and increased potassium intake help to lower blood pressure. THE REAL DEAL Nutrition Principles (Sodium) Reduce intake of processed/packaged foods and eat more fresh fruits & veggies. Elevate calcium intake, since high salt intake may increase calcium loss in urine. Avoid adding salt or salty sauces/condiments, as most food already contains salt. Limit sodium to 2,300 mg per day (approximately 1 teaspoon of salt).

FOODS THAT ARE HIGH IN… CALCIUM (in mg) POTASSIUM (in mg) 415 1 cup yogurt 626 1/2 cup dried fruit 300 1 cup skim milk 608 1 potato 195 3 oz. canned salmon 446 1/2 cup winter squash 160 1 cup broccoli 451 1 banana 130 31/2 oz. tofu 419 1/2 cup cooked spinach 100 1/2 cup collard greens 254 1 tomato 90 1 cup pinto beans 250 1 orange

7a The REAL DEAL Nutrition Eating Guide

NUTRITION TIPS & NOTES

5 REAL BASIC KEYS TO WEIGHT MANAGEMENT

1. INCREASE VERSUS DECREASE Increase daily physical activity, while you decrease daily caloric intake (as needed).

2. ACCESS VERSUS RECESS Monitor access to food & duration of recess (inactive rest); get just enough of both to maintain health.

3. QUALITY VERSUS QUANTITY Consume a balanced, quality diet, don’t toy with extreme quantities, i.e., starving or gorging.

4. MODERATION VERSUS ELIMINATION Use moderation and portion control as opposed to skipping meals or eliminating foods.

5. CHANGE VERSUS TREND Adopt lifestyle & eating changes that last a lifetime versus short-lived diet & fitness trends.

The Difference Between LDL and HDL Cholesterol (According to the American Heart Association www.americanheart.org)

Why is LDL cholesterol considered “bad”? When too much LDL cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, it can cause a heart attack or stroke. The levels of HDL and LDL blood cholesterol are measured to evaluate the risk of a heart attack. LDL cholesterol of less than 100 mg/dL is the optimal level. Less than 130 mg/dL is near optimal for most people. A high LDL level (more than 160 mg/dL or 130 mg/dL or above if you have two or more risk factors for cardiovascular disease) reflects an increased risk of heart disease. That's why LDL cholesterol is often called “bad” cholesterol.

Why is HDL cholesterol considered “good”? About one-third to one-fourth of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as the “good” cholesterol because a high level of it seems to protect against heart attack. (Low HDL cholesterol levels [less than 40 mg/dL] increase the risk for heart disease.) Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it’s passed from the body. Some experts believe HDL removes excess cholesterol from plaque in arteries, thus slowing the buildup.

8a The REAL DEAL Nutrition Eating Guide Food Pyramid FATS, Consume more daily servings from each OILS, group as you descend the pyramid. SWEETS

MEATS, FATS, OILS, SWEETS SPARINGLY DAIRY DAIRY 2-4 SERVINGS FISH MEATS/FISH 2-3 SERVINGS VEGETABLES 3-5 SERVINGS VEGETABLES FRUITS FRUITS 4-6 SERVINGS GRAINS 6-11 SERVINGS GRAINS WATER 8 SERVINGS WATER

Visit www.usda.org for Food Pyramid details. Glycemic Index

The Glycemic Index measures how fast foods raise your blood sugar. GI’s are based on glucose (GI 100), the fastest carb. Fast carbs (high numbers) help to raise low blood sugars for short periods of intense exercise. Slow carbs (low numbers) prevent overnight drops in blood sugar and druring long periods of exercise. The impact of foods on blood sugar depends on factors like ripeness, cooking time, fiber and fat content, time of day, blood insulin levels and recent activity.

Beans Breads Crackers Desserts Juices baby lima 32 bagel 72 rice cakes 82 angel food cake 67 agave nector 11 baked 43 croissant 67 rye 63 banana bread 47 apple 41 black 30 Kaiser roll 73 saltine 72 blueberry muffin 59 grapefruit 48 brown 38 pita 57 wheat thins 67 bran muffin 60 orange 55 butter 31 pumpernickel 49 water crackers 78 Danish 59 pineapple 46 chickpeas 33 rye 64 fruit bread 47 kidney 27 rye, dark 76 Cookies pound cake 54 Milk Products lentil 30 rye, whole 50 Graham crackers 74 sponge cake 46 chocolate milk 34 navy 38 white 72 oatmeal 55 ice cream 50 pinto 42 whole wheat 72 shortbread 64 milk 34 red lentils 27 waffles 76 Vanilla Wafers 77 pudding43 split peas 32 soy milk 31 soy 18 yogurt 38

Cereals Cereals (cont.) Fruit (cont.) Grains Pasta Bran 44 Shredded Wheat 69 grapefruit 25 barley 22 brown pasta 92 Cheerios 74 Special K 54 grapes 43 brown rice 59 linguine 50 Corn Bran 75 Total 76 kiwi 52 buckwheat 54 macaroni 46 Corn Chex 83 mango 55 chickpeas 36 mac & cheese 64 Cornflakes 83 Fruit orange 43 cornmeal 68 spaghetti 40 Cream of Wheat 66 apple 38 papaya 58 couscous 65 vermicelli 35 Crispix 87 apricot, canned 64 peach 42 hominy 40 Frosted Flakes 55 apricot, dried 30 pear 36 rice, instant 91 Sweets Grapenuts 67 banana 62 pineapple 66 rice, parboiled 47 honey 58 NutriGrain 66 canteloupe 65 plum 24 rye 34 jelly beans 80 Oatmeal 49 cherries 22 raisins 64 sweet corn 55 hard candy 70 Puffed Wheat 74 dates, dried 103 strawberries 32 wheat, whole 41 chocolate bar 41 Rice Krispies 82 fruit cocktail 55 watermelon 72 white rice 88

9a The REAL DEAL Nutrition Eating Guide

The REAL Smart Shopper's Grocery Checklist

Make REAL healthy choices by using the following tips to navigate through the grocery store.

Where to shop: Bakery Department What to buy: Pick whole-wheat or whole-grain breads, bagels and English muffins. Avoid sweetened pastries, donuts, muffins, cakes and croissants.

Where to shop: Dairy Department What to buy: Pick low-fat or fat-free milk, cheese, cottage cheese, yogurt and margarine.

Where to shop: Deli/Meat Department What to buy: Pick fresh fish, lean beef, skinless chicken and turkey, pre-roasted chicken, tenderloin pork and low-fat, low-sodium luncheon meat. Avoid fatty sausage, bacon and hot dogs.

Where to shop: Frozen Foods Department What to buy: Pick low-fat, low-sodium frozen breakfasts, dinners, microwaveable meals, entrees, soups, side dishes, snacks, mixed berries, mixed veggies, sorbet, juice bars and yogurt.

Where to shop: Packaged Foods Department What to buy: Pick low-fat peanut butter and condiments. Pick low-fat, low-sodium canned soups, fruits (in their own juices), vegetables, meats and tuna (in water). Pick whole-grain, low-sugar, low-fat, low-sodium cereals, crackers, pastas and rice.

Where to shop: Produce Department What to buy: Pick produce in a wide variety of colors and types and convenient pre- cut/pre-bagged fruits and veggies.

10a The REAL DEAL Nutrition Eating Guide

THE REAL DEAL MEAL PLAN

THE REAL WAY TO EAT Regulate portion size-- servings should be no larger than the size of your palm. Eat 5 to 6 small meals per day to help speed metabolism and burn body fat. Avoid alcohol, foods high in saturated fat, sugar and excessive sodium (salt).

Load up on H2O-- drink 8 to 10 glasses of water every day.

Breakdown of Daily Caloric Intake Carbohydrates 55%-60% Proteins 10%-20% Fats less than 30% A "REAL IDEAL" DAY ON THE REAL DEAL MEAL PLAN Plan a 5-meal day by consuming items from the following food blocks. MEAL 1 (Breakfast): 1 + 2 + 3 or 5 MEAL 2 (Snack): 1 + 4 or 5 MEAL 3 (Lunch): 1 + 2 + 3 or 5 MEAL 4 (Snack): 1 + 3 + or 5 MEAL 5 (Dinner): 1 + 3 + 4 or 5

FOOD BLOCK 1: PROTEIN What they are: Building Blocks What they do: Help maintain and build muscle. How to prepare: Broil, Grill, Bake or Steam When to consume: Eat at each meal. Examples: Chicken Breast, Chicken Salad, Turkey Breast, Lean Ground Turkey, Lean Ground Chicken, Lean Beef, Cod Fish, Tuna, Tuna Salad, Orange Roughy, Salmon, Scallops, Swordfish, Halibut, Tilapia, Lean Turkey Sausage, Lean Red Meat, Lean Pork, Egg Whites

FOOD BLOCK 2: COMPLEX CARBS What they are: Energy Fuel What they do: Help energize and stimulate vitality. How to prepare: Boil, Bake or Toast When to consume: Eat in moderation early in the day. Examples: Rice, Whole Wheat Breads, Pasta, Potatoes, Grits, Beans, Corn, Popcorn, Rice Cakes, Cereal (Bran, Fiber and Rice-based)

11a The REAL DEAL Nutrition Eating Guide

FOOD BLOCK 3: FIBROUS CARBS What they are: Fiber Source What they do: Keep you full and provide essential vitamins. How to prepare: Steam or Raw When to consume: Eat any time. Examples: Asparagus, Bean Sprouts, Broccoli, Cabbage, Collards/Turnips, Carrots (juice), Cauliflower, Celery, Cucumbers, Eggplant, Green Beans, Peas, Lettuce, Mushrooms, Onions, Peppers, Radishes, Scallions, Spinach, Squash, Tomatoes, Zucchini

FOOD BLOCK 4: SIMPLE CARBS What they are: Energy Fuel What they do: Keep you full and provide essential vitamins. How to prepare: Fresh or Dry When to consume: Eat any time. Good between-meal snacks. Examples: Apple, Banana, Berries, Blueberries, Cantaloupe, Cranberries, Cherries, Grapefruit, Honeydew, Kiwi Fruit, Melons, Nectarine, Orange, Peach, Pineapple, Plum, Strawberries, Watermelon

FOOD BLOCK 5: MEAL/PROTEIN SUPPLEMENTS What they are: Pre- or Post-Workout Fuel What they do: Supplement meals and provide essential vitamins. How to prepare: N/A When to consume: Once daily (multivitamins). Between-meal snacks (supplements). Examples: Whey Protein (Bars, Drinks & Shakes), Flax Seed Oil, Omega 3, 6, 9 and Multivitamins. To supplement your daily food intake, take a multivitamin that contains ample amounts of the following vitamins and minerals: Vitamins A, B-6, B-12, C, D, E and K, Biotin, Calcium, Chloride, Chromium, Copper, Folic Acid, Iodine, Iron, Magnesium, Manganese, Molybdenum, Niacin, Pantothenic Acid, Phosphorus, Potassium, Riboflavin, Selenium, and Zinc.

FOOD BLOCK 6: MISCELLANEOUS What they are: Extras, not Necessities What they do: Add flavor. How to prepare: N/A When to consume: Consume sparingly. Examples: Butter, Butter Substitute, Soy Milk, Ketchup, Lemon Juice, Margarine, Mustard, Nonfat Mayonnaise, Nonfat Salad Dressing, Salsa, Vinegar, Spices (Oregano, Garlic Powder, Onion Powder, Basil, Etc.)

12a The REAL DEAL Workout Drill

REAL DEAL RULES RECAP: DIET & NUTRITION

Don’t starve to drop weight. Eat smart and feel great.

H2O is A-OK; drink 8 to 10 glasses every day.

The yo-yo diet is a no-no diet.

A body that is fit and wise can take any shape and any size.

Smart carbs and fats can count, if consumed in the right amount.

Too much sugar isn’t so sweet; fat comes from excess sugary treats.

If there’s a drive-thru and a microphone, drive right thru and eat at home.

Discount groceries are healthy and cost-effective. Just read labels, buy fresh and be selective.

Sweet and salty treats can wait, until you learn to manage your weight.

Maintaining a balanced diet is a tricky goal. Take a multivitamin to fill in the holes.

Junk food as “snacks” just won’t fly; 2 light bites and 3 real meals get you by.

Don’t rely on magic diet pills; focus on nutrition and workout drills.

58 The REAL DEAL Nutrition Eating Guide

(Photocopy this page for multiple use.) REAL DEAL EATING LOG

Track your REAL DEAL meals and daily caloric intake. THE REAL DEAL NUTRITION PRINCIPLES Rev up your water intake. Enjoy protein-rich, carb-smart foods. Add a multivitamin to supplement your diet. Limit your intake of fat, sugar & sodium.

Date:___/___/___ Day: M W Th F Sat Sun (circle one)

Breakfast: Meal Time: Calories (optional): Meal Contents:

Snack: Meal Time: Calories (optional): Meal Contents:

Lunch: Meal Time: Calories (optional): Meal Contents:

Snack: Meal Time: Calories (optional): Meal Contents:

Dinner: Meal Time: Calories (optional): Meal Contents:

Notes: Daily Multivitamin? ___ (check reminder) Total Calories Consumed (optional): Miscellaneous Notes:

THE REAL DEAL WELLNESS LIVING GUIDE

Let’s review The REAL DEAL Lifestyle Principles.

THE REAL DEAL LIFESTYLE PRINCIPLES

Reduce stress. Enjoy a hobby/passion. Allocate time for yourself. Listen to your soul and/or spirituality source.

Here’s the real deal. Healthy living means engaging in habits and practices that contribute to overall wellness. Welcome to REAL DEAL Living. The REAL DEAL Wellness Lifestyle Guide is based on a balance of mind, body and soul.

1b The REAL DEAL Wellness Living Guide

THE REAL TOTAL YOU

The three components of total health are mind, body and spirit/soul. Because it is virtually impossible to thrive without one of the three, develop each component. Remember this REAL DEAL RULE: Balanced folks take care of the “whole”-- a clear mind, kept body and nourished soul.

MIND Address the mind through motivation and accountability.

REAL Goals motivate us.

Realize your potential and strive to achieve it by setting goals. Estimate and evaluate the timetable for achieving your goals. Allow yourself to bounce back from setbacks as you go for your goals. Learn to reward yourself for goals achieved by setting new goals.

REAL Progress motivates us.

Reinforce your progress by tracking it with diaries, photos or milestones. Earn your rewards for progress in achieving realistic, but aggressive, goals. Accept that there is no progress without struggle and let that drive you. Let your mental toughness get you over the humps on the road to progress.

REAL Support motivates us.

Remain accountable by reporting to a workout partner, trainer or private journal. Encourage those who encourage you to join in your healthy fitness lifestyle. Acknowledge the responsibility you have to others to care for your health first. Let those around you know your goals and support you every step of the way.

2b The REAL DEAL Wellness Living Guide

BODY

Address the body through nutrition and exercise.

REAL Action moves us.

Realize that constant motion and action is the only way to keep body fat at bay. Exercise every day-- there are no “days off” from some form of physical activity. Accept that your body changes only when you push it out of your “comfort zone.” Learn new ways to physically challenge your body after reaching each goal.

REAL Nutrition feeds us.

Refuel your body to get through your workouts and daily physical activities. Eat like your life depends on it, because it does. Acknowledge what you're putting into your body and why- own your actions. Let food do its job in your body and stop attaching emotions and psychology to it.

REAL Maintenance renews us.

Revisit the physician for regular checkups to diagnose and treat conditions. Enable your body to recuperate from exercise and get stronger with adequate rest. Alleviate tightness and soreness by stretching the muscles safely and routinely. Learn how to perform self-exams to aid in early detection of health conditions.

3b The REAL DEAL Wellness Living Guide

SPIRIT Address the spirit through enrichment and fulfillment.

REAL Balance stabilizes us.

Release tension using healthy stress relievers to “center” you and keep you sane. Engage in fulfilling hobbies and pastimes that contribute to your overall wellness. Add discipline to your life-- embrace what helps, eliminate what hinders. Let self-control overrule unhealthy temptations that can throw you off balance.

REAL Passion fulfills us.

Relax/revive your spirit by enjoying passions that stimulate and fulfill you. Express yourself through your passions and proudly leave a mark on the world. Acquaint yourself with people that share your passions to gain greater perspective. Love something or someone outside of yourself to “distribute” your passion.

REAL Spirituality enriches us.

Realize you’re not alone in your quest to live a better life and honor the “source.” Embrace self-esteem and let your spirit shine through your words and actions. Analyze your contributions to the greater good of your community and the world. Listen to the “voice” that speaks to you and encourages you through tough times.

Following these principles will fortify you as a REAL person worthy of every good thing that comes to you. Your coaches wish you good luck on your journey toward a life well lived. We’ll be cheering for you and applauding the REAL successes you are destined to achieve.

4b The REAL DEAL Wellness Living Guide

REAL DEAL RULES RECAP: LIFESTYLE & WELLNESS

The proper amount of rest keeps you running at your best.

Trying to be everybody’s hero leaves you feeling like a zero.

Let self-control rule your soul. Don’t be a quitter, be a “committer.”

Balanced folks take care of the “whole”-- a clear mind, kept body and nourished soul.

Life seems like a big old mess when you can’t properly handle your stress.

Keep tabs on the health upkeep of the company that you keep.

Taking action doesn’t cost a dime, except a little discipline and a little time.

Want to have fun, mingle and hang out? Do activities where you “sweat it all out.”

The American Dream is self-esteem, so proudly deem yourself supreme.

A visit per year, keeps the doc in good cheer.

To remain forever fit, you can never ever quit.

No one’s perfect or problem-free, so just try to be the best YOU you can be.

*Refer to The REAL DEAL Workout Drill for the complete origin and application of these rules.

5b The REAL DEAL Wellness Living Guide

(Photocopy this page for multiple use.) REAL DEAL PERSONAL PROGRESS LOG

Track your goals and personal progress periodically. THE REAL DEAL LIFESTYLE PRINCIPLES Reduce stress. Enjoy a hobby/passion. Allocate time for yourself. Listen to your soul and/or spirituality source.

Date:___/___/___ Day: M W Th F Sat Sun (circle one)

Fitness Goal 1: I will: By (Month/Day/Year): How?

Fitness Goal 2: I will: By (Month/Day/Year): How?

Personal Goal 1: I will: By (Month/Day/Year): How?

Personal Goal 2: I will: By (Month/Day/Year): How?

Notes: Current Fitness Level: Novice___Intermediate___Advance___ (check one) Rate Personal Satisfaction Level: (lo) 1 2 3 4 5 (hi) Rate Current Stress Level: (lo) 1 2 3 4 5 (hi) Significant Dates/Events/Commitments:

Personal Days & "Me Time" Appointments:

Miscellaneous Notes: GUIDEBOOK INDEX

Abdominals/Core 31-35 Alcohol 5a Back 10-12 Biceps 21-22 Buttocks (Glutes) 27 Calves 30 Carbohydrates 4a Cardiovascular/Aerobic Exercises 7 Chest 13-15 Cholesterol (LDL and HDL) 8a Dietary Guidelines 2a-7a Fats 4a Fiber 4a Fitness Levels 5 Food Pyramid 9a Glycemic Index 9a Grocery Shopping Checklist 10a Hamstrings 28 Inner/Outer Thighs 29 Mind, Body & Soul 2b-4b One-Minute Workout 4 Quadriceps 23-26 Real Deal Meal Plan 11a-12a Real Deal Rules 36, 13a, 5b Real Deal Workout Drills (The 6 W’s) 2-3 Recommended Daily Servings 2a Resistance Training Exercises 8-9 Shoulders 16-17 Sodium/Salt 7a Sugar 6a Stretching Exercises 6 Training Tips 6-8 Triceps 18-20 Weight Management Tips 8a Workout Programs 5

iv