Wellness Information
Jeff Monroe realizes that not everyone can train with him on a daily basis due to time, money, location and scheduling challenges. This is specifically why he wrote his Wellness Packet. He wanted to give people from all walks of life the opportunity to learn from his expertise at an affordable price. Below is an overview of the type of wellness information you will find when purchasing his packet: Sample Question 1:
What are some good reasons for wanting to pursue a strength training, flexibility and cardiovascular routine?
There are a lot of good reasons for wanting to pursue a strength training, flexibility and cardiovascular routine. Some of the benefits derived from a consistent routine include better bone density, less risk of heart disease, improved endurance, more muscle, lower cholesterol, less risk of injury, enhanced speed of movement, better balance, improved sleep, more energy, stronger tendons, improved coordination, lower body fat, less stress, more strength, improved range of motion, lower blood pressure, more stamina, improved agility, better self-image, enhanced self-confidence and a more optimistic attitude. (These mental accomplishments are due to the release of a chemical called endorphins in the body.) To be honest, I can't think of one good reason why a person wouldn't want to get in shape. Though I'm sure there are people out there who do get lost along the way. There is no doubt that clarity is the key to sticking with it. You need to make sure you have a clear purpose and reasoning for why you want to start a fitness schedule. If not, you will likely become bored, unenthusiastic and confused to why you even started such an exercise routine in the first place.
Sample Question 2:
What are some useful facts in regards to nutrition?
There are many useful facts in regards to nutrition. The basic food groups listed by the USDA are grains, fruits, vegetables, oils, milk and meat / beans. All the food groups just mentioned should be properly balanced. Log on to www.MyPyramid.gov to learn more. There are four calories in one gram of carbohydrate, four calories in one gram of protein, seven calories in one gram of alcohol and nine calories in one gram of fat. This is why consuming too many carbohydrates, fats and alcohol is unhealthy and helps to explain why it is best to eat foods in their natural state. Nutrient dense produce that have a rainbow of color are great to provide nutrients at a low caloric cost. In all, nearly 20% of our caloric intake is from what we drink. That means we could forget about 1/5 of our total calories consumed if we only drank water. Water is great for our bodies. More than 65% of the human body is made up of water. People must constantly be replenishing their bodies with water so that dehydration never occurs. A person will fatigue early and lose coordination skills if they are dehydrated. Even the least amount of dehydration slows metabolism and bodily function. If you want to get a quick answer, check your urine color. If it's pale yellow or clear you're well hydrated. If you're urine is deep yellow you are not. Simple as that!
The cool thing is that cells, bones and blood hold water and float in it. I can't stress enough how important water is for you to drink, especially since two-thirds of you is water. A healthy adult should drink a minimum of 2 to 3 quarts of water per day, 64 / 96 ounces. However, athletes need to drink extra water to cover their daily sweat losses from exercise or warmer climates. Even on a cold winter day your body will use and lose about 2 liters of water. I drink around 190 ounces of water per day and I'm 190 pounds, so the one-ounce of water per pound of scale weight formula works best for me. Basic guidelines for fluid replacement are having 8 to 16 ounces one hour before exercise, 4 to 8 ounces every fifteen minutes during exercise and 16 to 24 ounces during the thirty minutes after exercise.
Sample Question 3:
What levels of intensity should a client be exercising at to have the most success with getting into great shape?
A client will need to reach intensity levels up to 85-95% to have the most success with getting into great shape. The ultimate goal is to be able to maintain those high percentage levels of intensity for an extended time. Bottom line is that people who get in amazing shape are the same ones who get in amazing condition. The American College of Sports Medicine recommends an intensity range of 60-95% of maximum heart rate or 50-85% of heart rate reserve, which represents the working heart range between rest and maximum heart rate within all activity occurs. The highest percentages mentioned are the goal for cardiorespiratory training benefits. The ACSM states that lower intensity training, such as 50-60% is advised for beginners in the lower cardiorespiratory fitness levels. Clients with very low fitness levels, however, can benefit from training intensities as low as 40-50% of heart rate maximum reserve. Exercise intensities as high as 75-85% of heart rate reserve may be more appropriate for those who are apparently healthy and in the higher fitness classifications. It's about looking for that balance between burning fat and fitness by going above your anaerobic threshold.
Sample Question 4:
What are some beneficial ways to approach goal setting?
There are some really beneficial ways to approach goal setting. First, you need to get clear on exactly what your individual goals are. You also need to know precisely why you want to achieve them, because like I always say, clarity is the key when trying to fulfill any ambition. You even need to develop a game plan for the particular goals in mind, and place short and long-term deadlines to help accomplish the different phases of your goals. You need to create empowering beliefs that will insure your success. You need to constantly focus on the rewards, not just the risks involved. Not to mention, you need to be informed with credible and reliable information. You need to take action by making educated decisions from the knowledge gained. You need to stay flexible in your thinking and actions, by being able to change if positive results are not being produced. And most importantly, please stay committed and determined during this entire goal setting process. In the end, perseverance and an optimistic attitude will allow yourself to continue trying new ways until you eventually produce the rewards desired. Trust me, you will accomplish your fitness goals if you continue to stay dedicated and have sincere faith in yourself.
Sample Question 5:
What is the best way for people to ruin their chances at achieving any of their fitness goals?
The best way for people to ruin their chances at achieving any of their fitness goals is to procrastinate. No doubt, procrastination is the silent killer and ultimate poison for goals. It will prevent you from accomplishing what you want to do. The lack of positive action is never a good thing. The stress and anxiety that stems from procrastination can make any situation more challenging than it ever was in the beginning. Procrastination is actually the main reason why so many people don't achieve true success in regards to exercise and nutrition. It is frustrating to witness individuals who do not follow through with what they know they can do. The habit of putting a task off is an awful habit to fall in to. Everyone must be proactive and commit themselves to making it happen! View Jeff's Wellness Packet or other Products & Services available from JDM Productions, Inc.
