musclefocus tricep give your meet your trainers metabolism ... · rated fat 1g, trans fat 0g,...

tricepGive Your Metabolism a Jump-startDo you need motivation to start an exercise

program, or do you simply need to give your

current fitness routine a boost? If so, consider

scheduling time with one of the Lutheran Weight

Management Center’s exercise physiologists.

Sessions, which are offered in a one-on-one or

group setting, are tailor made for each individual

to ensure the unique weight-loss and fitness

goals of each participant are met.

The center’s personal trainers:• Help participants set clear and realistic goals,

based on American College of Sports Medicine

and American Heart Association standards

• Recommend proper weight-lifting exercises

• Instruct on proper weight-lifting techniques

• Teach a variety of exercises that do not require a

piece of equipment

• Keep participants motivated

• Make each session challenging but fun

• Ensure each participant’s program fits easily

into his or her schedule.

260.435.7844

7836 W. Jefferson Blvd. Fort Wayne, IN 46804

Private (one-on-one) sessions1 30-minute session ...............................$201 30-minute session (with 6-week exercise prescription) ....$351 60-minute session ...............................$355 session pack (30-minute sessions) ......$8510 session pack (30-minute sessions) ....$160

Private Group sessions1 40-minute (2 people) session ..............$18/person1 40-minute (3-4 people) session ...........$14/person1 40-minute (5-8 people) session ...........$7/person

Fitness EvaluationsBody fat testing ......................................$25Resting metabolic rate testing ................$48Comprehensive fitness evaluation .........$60(Includes assessment of health risk, heart rate, blood pressure, body composition, muscular strength and endurance, cardiovascular fitness and flexibility)

Personal Trainingcc791

MuscleFocusCheck out these exercises to strengthen the tricep muscle in the back of your arm:

Ask your exercise physiologist to recommend reps and weights for your body.

tip!

Ring in the new year with a new exercise program—you deserve it!

Ashley Bennett has a bachelor’s degree in exercise science.

In addition to coaching athletes, she also trains clients using various exercise techniques, such as stability balls and chair aerobics.

Ashley

Motivation is just

a phone call away!

260.435.7844

Meet your Trainers

Free Group ClassesGuests can attend for only $5 per class. Ask for details!

Alison Shideler is a certified personal trainer with a bachelor’s degree in

exercise science. Alison has a client-centered philosophy that focuses on helping her clients achieve their goals—whether it’s to lose weight, speed up metabolism or train for a specific event.

Alison

CA/L/12:30–1pmCA/L/5–5:30pm

TuesdaysCA/D/5–5:30pmSB/L/7–7:45pmSB+/D/6:30–7pm*

WednesdaysSB/L/2:30–3pmCA/L/6:30–7pm

ThursdaysCA/L/9–9:30amSB/L/11:30am–noonCA/D/5–5:30pmSB+/D/6:30–7pm

Mondays

Close-grip press

Tricep extension

Kickbacks

Dips

Push-ups

Challenge! Rolling out further on the ball increases resistance.

CA=chair aerobics SB=stability ball SB+=stability ball with resistanceL=Lutheran D=Dupont *Class not offered weekly, please call first.

JAN

1930a L-Behavior with Marcia530p D-Behavior with Brooke

22p L-Nutrition with Alissa530p L-Getting a Handle on Unstructured Time with JoAnne

39a D-Nutrition with Amie*530p D-Nutrition with Alissa

4530p L-Nutrition with Amie530p A-Nutrition with Alissa

8930a L-Exercise with Ashley530p D-Nutrition with Alissa

92p L-Exercise with Ashley530p L-Personal History with JoAnne

109a D-Behavior with Marcia*530p D-Personal History with JoAnne

11530p L-Exercise with Ashley530p A-Nutrition with Alissa


162p L-Behavior with Marcia530p L-Interactive Sharing with JoAnne

179a D-Behavior with Marcia*530p D-Reward Yourself with JoAnne

18530p L-Behavior with Brooke530p A-Nutrition with Alissa


232p L-Behavior with Marcia530p L-Mediation with JoAnne

249a D-Behavior with Marcia*530p D-Exercise with Alison

25530p L-Behavior with Brooke530p A-Exercise with Nora

29930a L-Nutrition with Alissa530p D-Exercise with Ashley

302p L-Behavior with Marcia530p L-Lifestyle Change 2 with JoAnne

319a D-Behavior with Marcia*530p D-Lifestyle Change 2 with JoAnne

MARCH


22p L-Behavior with Marcia530p L-Emotional Eating 1 with JoAnne

39a D-Nutrition with Amie*530p D-Emotional Eating 1 with JoAnne



92p L-Exercise with Ashley530p L-Emotional Eating 2 with JoAnne

109a D-Behavior with Marcia*530p D-Emotional Eating 2 with JoAnne



162p D-Nutrition with Alissa530p L-Nutrition with TBD

179a D-Behavior with Marcia*530p D-Nutrition with Alissa


22930a L-Nutrition with Alissa530p D-Exercise with Ashley

232p L-Behavior with Marcia530p L-Reward Yourself with JoAnne



FEBRUARY4 930am L-Behavior with Marcia530pm D-Behavior with Brooke

52p L-Nutrition with Alissa530p L-Exercise with Ashley

69a D-Behavior with Marcia*530p D-Nutrition with Alissa



122p L-Exercise with Ashley530p L-Motivation to Change with JoAnne

139a D-Nutrition with Amie*530p D-Motivation to Change with JoAnne



192p L-Behavior with Marcia530p L-Lifestyle Change 1 with JoAnne



25 930a L-Nutrition with Alissa530p D-Exercise with Ashley

26 2p L-Behavior with Marcia530p L-Self-esteem with JoAnne

279a D-Behavior with Marcia*530p D-Self-esteem with JoAnne


JANUARY

L=Lutheran D=Dupont A=Auburn *=no clinic

Monday Tuesday Wednesday Thursday

group meetings & clinics

If you are a Phase 3 member,

you can purchase supplements

(up to three per day). The

supplements, along with sensi-

ble meals and snacks should add

up to 1200 calories for OptiFast®

patients on the meal plan.

While on the Intervention

Plan, patients should attend

Staying-on-Track weekly meetings

and must keep a daily food diary.

Give us a call at 260.435.7844, or

ask your nurse or dietitian at your

next meeting for details.

OriginalFavorite

NEWBar Flavors

InterventionMembers

Get Back-on-TrackIf you’ve completed the OptiFast® program, you’ve earned a lifetime membership to the Back-on-Track

program at Lutheran Weight Management.

Do you feel you are at a point where you need a little more

structure and medical guidance? This program supports patients

who just need to get Back-on-Track with their

weight goals or want to shed those last few pounds.

Call 260.435.7844 to sign-up for the Back-on-Track program.

Overview of Back-on-Track: This eight-week (mini Optifast®) program includes:

Week 1: • Visit with the physician • One-on-one assessment with the exercise physiologist • Begin a 1200-calorie diet meal plan

Week 2–7: • Start on a liquid Optifast® diet (five shakes and one bar per day) • Weekly group exercise classes

Week 7: • MedGem® metabolic assessment • Follow-up one-on-one visit with the exercise physiologist • Tailored home-exercise prescription given

Week 8: • One-on-one meeting with the registered dietitian • Tailored home-nutrition prescription given

It’s a new year. Make it a new healthy you!

CooksCorner

Almond Crusted Salmon

¼ cup sliced almonds1 tablespoon Mrs. Dash or True Lemon packet2 slices whole wheat bread, torn½ teaspoon salt¼ teaspoon black pepper4 salmon filletsLemon wedges (garnish)

Preheat over to 400°F.

Combine first five ingredients (almonds through pepper) in a food processor; process until finely chopped. Top fillets evenly with mixture; pressing gently to adhere. Place fillets on a baking sheet coated with cooking spray.

Bake 10 minutes or until fish flakes easily with a fork. Serve with lemon wedges. Makes 4 servings.

Calories 230, Total Fat 10g, Satu-rated Fat 1g, Trans Fat 0g, Cho-lesterol 60mg, Sodium 375mg, Carbohydrates 9g, Dietary Fiber 1g, Sugars 1g, Protein 25g, Vitamin A 1%, Vitamin C 0%, Calcium 5%, Iron 9%

Salmon is packed with protein and Omega-3 fatty acids. The Ameri-can Heart Association recommends eating omega-3 rich foods twice a week. Salmon is great grilled, broiled or baked! tip!

musclefocus tricep give your meet your trainers metabolism ... · rated fat 1g, trans fat 0g,...

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