Do You Want to Have More Energy
Drop Body Fat
and Feel Better About Yourself?

Here are 5 Simple Steps...

1.        Get out there and play!  

We all, adults and kids, need to get out there and PLAY!  As kids we didn't need to be concerned about
metabolism because our bodies were burning calories naturally.  As adults, the older we get the less our heart
beats because our metabolism slows down.   So we need to PLAY -- PLAY as often as possible -- the more we
play the more our metabolism will speed up and burn calories and body fat.  

5 minutes each day is not good enough.  PLAYING 10 minutes your heart is just beginning to get acclimated to
your level of activity -- 20 minutes a day is better -- the longer you PLAY at your target heart rate the more
calories you will burn.  A huge number of kids and adults are overweight today due to sitting on their butt for
endless hours operating technical toys, watching TV, and eating over-sized packaged foods.   Young, Old, and
Older it's time we start PLAYING!  

2.        Eat everything in moderation!

When trying to drop body fat and get rid of calories, the worse thing you can do is deprive yourself of foods
that you love.  Deprivation of certain foods creates a greater craving -- therefore it is more effective while getting
rid of body fat and maintaining lean muscle mass -to continue to eat all the foods we love, just in moderation.  
Potato chips,  chocolate chip cookies, French fries, whatever is your fix are okay -- just don't over indulge.  A
balanced daily intake of foods and daily PLAY, not occasional PLAY, will help you burn the extra calories and get
rid of the unwanted fat from the foods you are indulging in.  

3.        Eat smaller meals more frequently!

Waking up at 7am and going to sleep at midnight has us up 17 hours a day.  It is important to keep our glucose
sugar levels balanced throughout the day -- if not, we will feel bursts of energy at times and then collapse at
other times.  When we eat 3 large meals a day we force our bodies to work overtime while trying to digest and
break down our food -- and a lot of the food is stored in our bodies as fat because our metabolism didn't speed
up enough to burn the fat.  It is best to eat 6 smaller meals throughout the day so your body continuously is
activated while speeding up your metabolism and burning calories and unwanted fat.  When you eat these more
frequent smaller meals balancing the right protein with carbohydrates for your age, your body will break down
the food into the purest form of energy.  Eating this way, you will find that your body will get hungry every 3 to
4 hours craving the pure energy again.  As infants we get hungry every 3 hours and the same hold true as
adults, although we make excuses such as "I'm in a meeting", I have to pick up the kids" etc.  

4.        Make your health a priority everyday!  

You brush your teeth every day, brush your hair every day, shower every day, change your underwear every
day (we hope you do), eat food every day, go to work every day, care for your family every day... All these
things are a priority to you because you made them a priority.  We were taught these daily fundamental things
as children.  Now, more than ever it is essential that you make your health a priority every day!  You need to
incorporate into each and every day -- not just some days or when you can squeeze it into your busy schedule
-- a daily balanced intake of foods and a daily PLAY activity.  Remembering the importance of maintaining your
health "every day" will continue to keep you burning the extra calories and excess unwanted body fat and will
keep you healthy and feeling great!

5.        Pace yourself...don't expect results right away!

You've been carrying this excess body fat for years so don't expect to wake up after walking for one day or one
week and think you will have reached your goal.  You need to be patient with yourself as you relearn how to
take care of yourself.   You and only you can take charge of your life and say -- today is a new day and I
choose to take care of myself and be healthy one step at a time!

Levels of Energy Expenditure:       
Walking: Using the format of 20 minutes a day every day, some simple walking at a pace of 3-4 miles, will burn
close to 220 calories.
Many books will tell you that proper eating and exercising regularly will improve your flexibility and muscle
development.  And as much as you think that you need to invest in fancy equipment, there are some basic
exercises that you can do without burning a hole in your pocket. But with a 3x a week commitment you can
create a 25% cardiovascular training and 75 percent strength and resistance with the following:

Day 1        Stationary Bike        15 minutes        Intensity 3        Heart Rate        135-140
Day 2        Stairmaster                15 minutes        Intensity 4        Heart Rate        140-145
Day 3        Incline Treadmill        10 minutes        Intensity 6        Heart Rate        140-145

An important factor is also to never hold your breath while performing or doing any activity.  Allowing for the
exhale and inhalation properly will increase the amount of oxygen that is flowing through your blood stream and
you will result in a more satisfying work out.

Management or Maintenance:
Now that you’ve gotten this far you’ll want to begin with at least weighing yourself once a week and taking
body measurements once a month.  I have found that the best analysis of how well you might be doing is by the
jeans test. Try on a pair of trousers or jeans that are tight and that you stashed away in the closet because you
think they shrunk.  You are the best judge of this and be honest with yourself.  Determine how far the actual
button is from closing.  At the end of 2 weeks try on the same pair of trousers and see if they are any nearer to
buttoning. If it is inches that your after in losing weight you will be able to see a difference over time. If it is body
mass or muscles you’re after, measure your biceps in the beginning, then pinch slightly under your biceps to
determine how much is body fat in inches.

We live in a modern society but are plagued with oversized portions, massive media endorsements and direct
access to so many types of foods at any given time of the day or night.  Self discipline is essential.  Become more
gentle to your body by feeding it better sources of fuel and activities.

Hypertension, high cholesterol, diabetes, hypoglycemia, hyperglycemia, arthritis, cardiovascular disease...these
are diseases and terms that have become far too common in our vocabulary and these are diseases that have
grown to impact a variety of all ages.  My exercise and nutrition management programs are the preventative
medicine that we all need towards living a healthier lifestyle.  My nutrition and exercise management programs are
the very treatment by which that can avoid the risk in later being diagnosed with such diseases.

The choice is still yours.  It's always been.
Glycogen: The storage
form of carbohydrates in
the body found
predominately in the
muscle and liver

Intrinsic Muscle Spasm:
The prolonged contraction
of a muscle in response to
the local circulatory and
metabolic changes that
occur when a muscle is in
a continued state of

Isokinetic Exercise: A
form of active-resistive
exercise in which the speed
of movement of the limb is
controlled by a preset
rate-limiting device

Intrinsic Muscle Spasm:
The prolonged contraction
of a muscle in response to
the local circulatory and
metabolic changes that
occur when a muscle is in
a continued state of

Isokinetic Exercise: A
form of active-resistive
exercise in which the speed
of movement of the limb is
controlled by a preset
rate-limiting device

Isometric (Static)
A form of
exercise in which tension
develops in the muscle but
no mechanical work is
performed.  There is no
appreciable joint
movement, and the overall
length of the muscle
remains the same

Load Resisting Exercise:
Any exercise in which a
load or a weight
producing an external
force resists the internal
force generated by a
muscle as it contracts
Eccentric Exercise:
Overall lengthening of the
muscle occurs as it
develops tension and
contracts to control motion
against the resistance of an
outside force; negative
work is done

Endurance, muscular:
The ability of a muscle to
perform repeated
contractions over a
prolonged period of time

Fitness: A general term
indicating a level of
cardiovascular functioning
that results in heightened
energy reserves for
optimum performance and

Fatigue (General) Total
The diminished
response of a person
during prolonged physical
activity, such as walking or
jogging, that may be due
to a decrease in blood
sugar (glucose) levels,
decrease in glycogen
stores in muscle and liver,
or a depletion of potassium

Fatigue (Local) Muscle:
A diminished response of
the muscle due to decrease
in energy stores,
insufficient oxygen, and a
build up of lactic acid;
protective influences from
the central nervous  
system, or a decrease in
the conduction of impulses
at the junction

Flexibility: The ability of a
muscle and soft tissue to
yield to a stretch force

Functional Skills: Motor
skills that are necessary to
independently perform
activities or tasks of daily
living; refined movements
requiring coordination,
agility, balance, and timing
Aerobic Exercise:
Rhythmic, repetitive
exercise of large muscle
groups, during which the
needed energy is supplied
by inspired oxygen

Anaerobic Exercise:
Exercise that occurs
without the presence of
inspired oxygen

Balance: The ability to
maintain the body's center
of gravity over the base of

Circuit Training: A
training program that uses
selected exercises or
activities performed in

Concentric Exercise: An
overall shortening of the
muscle occurs as it
generates tension and
contract resistance

Conditioning: An
augmentation of the
energy capacity of the
muscle through an exercise

Delayed Onset Muscle
Soreness (DOMS):

Exercise induced muscle
tenderness or stiffness that
occurs 24 to 48 hours after
vigorous exercise

Diastasis Recti:
Separation of the rectus
abdominis muscle in the
midline at the linea alba;
continuity of the
abdominal wall is disrupted

Dynamic Stabilization:
An isometric or stabilizing
contraction of trunk or
proximal girdle muscles to
maintain control of the
functional position in
response to the imposed
fluctuating forces through
the moving extremities
Metabolism: The
biochemical process of
combining nutrients with
oxygen to release the
energy our bodies need to

Pumping Exercises:
Active repetitive exercises,
usually of the ankles or
wrists, performed to
maintain or improve
circulation in the extremities

Range of Motion (ROM):
The amount of angular
motion allowed at the joint
between any two bony

epetitive Maximum
The greatest
amount of weight that a
muscle can move through
the range of motion a
specific number of times in
a loading resisting exercise

Resistance Exercise
A type of
active exercise in which
resistance is provided by
either trainer or therapist
or other health
professional to either a
dynamic or static muscular

RICE Method: The
process used to treat a
muscle strain: Rest it, Ice it
on and off for 24 hours,
Compress it on and off
every 3-4 hours, elevate it.

Stretching: Any
therapeutic maneuver
designed to lengthen
(elongate) pathologically
shortened soft tissue
structures and thereby to
increase range of motion

Target Rate: A
predetermined heart rate
to be obtained during
exercise which is specific to
one's own age range
Yvonne Hendricks, CFN, CPT
Tel: 914-557-3120
Fax: 914-478-7145
*Source Jim Karas, The
Business Plan For The
Body text
As recommended above
for reading, Jim Karas’s
book The Business Plan
explains in wonderful detail
a simple formula for
determining the basal
metabolism and activity
required each day to stay
at your present weight and
you would multiply it by
the following BMR. He used
himself as an example.  
He is 46 years old, six feet
tall - or seventy-two inches
-and weighs 175 pounds:

67 + (6.24 x 175) + (12.7 X
72) - (6.9 x 40) = BMR
67 + 1092 + 914.4 - 276 =
So on a daily basis Jim
Karas burns 1797.4 calories
a day, check out his
for your determining plug in
on weight.

He exercises 5x a week and
considers himself active so
he used his resting
metabolic number and
multiplied it by the very
active multiplier from the
chart below as being 1.6:
1797.4 (BMR) X 1.6 =
2875.84 total calories
burned each day.

Sedentary          1.15
Light Activity (normal
everyday activities)           
1.3 multiplier

Extremely Active (exercise
6-7 times a week)     1.8
Heart Rate or
MHR= 220 -
(Your Age)

To burn fat,
exercise at
approx 65%
of your MHR
2-3x a week.

For someone
40 years old
the formula is
220 - 40 = 180
180 x .65 =
117 BPM. This
heart rate
Copyright © 2007 -2010 COPYRIGHT / Yvonne
Hendricks. All rights reserved.
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Anny demonstrates an exercise technique that utilizes core (abdominal) muscles throughout each repetition.  
This is a stabilization exercise designed to work the triceps on an extension, as well as engaging the glutes,
hamstrings, quads and calves.

Equipment needed: Bosu ball (stabilization), medicine ball 8-10 lbs

This exercise is recommended for 3-4 sets, 8-12 reps with a 3-2-1 tempo, 2-3x a week for 2 weeks.