WE HAVE MOVED!

I have incorporated my new blog in to my new website....please click below to view!

www.WilmingtonPersonalTrainer.net

Give the Gift of Fitness!

HOLIDAY/NEW YEAR FIT START PACK
-- Hurry…Deal Ends January 15th 2012 --

GET FIT FOR ONLY $99(Total Package worth $280)

- 3 One on One Personal Training Sessions:

1st Session Includes: 1 Fitness Assessment Session with Adam Freeman which involves Body Composition Measurements, Circumference Measurements, Muscles Imbalance Testing, Goal Setting and Overall Fitness Evaluation.

2nd and 3rd Sessions Include - Half Hour Personal Training Sessions Geared Towards Your Fitness Goals with Adam Freeman or Associate Trainer, Koral Marie.

- 1 Free Month Membership at the Crest Fitness Club:

Including Infinite Amount of Group Exercise/Boot Camp Classes such as Zumba, Yoga, TRX and Systematic Boot Camp.

- One on One Consultation with Nutritional Expert, Mike Clay, of Custom Fit Meals:

- ALSO - Get 50% OFF 1st Order if Meals are Purchased

- LAST BUT NOT LEAST!!! -

$15 of every package purchased will be donated to theAmerican Heart Association!


Call Adam Freeman at:
(704) 293-0845 or Email: AdamFreemanPT@yahoo.com

Baseball - Championship Game

Three outs and the championship was ours. We were up 5-3 in the bottom of the ninth. I could smell victory and my heart was jumping out of my chest. Three outs and that ring would be on my finger. Three outs and I could finally say I won a National Championship Tournament.

Unfortunately the other team had more luck on their side and scored two runs to tie up the game and in the bottom of the tenth, we lost the game by a wild throw at the plate by the pitcher.

It hurts so bad to be so close, but I will hold my head up high because our team did a fantastic job and there is always next year.

Thanks for all the thoughts and prayers as we played our hearts out. I am proud of every single ball player out there and I congratulate the other team for playing one heck of a game.

Till next year in sunny Florida,

Adam Freeman
AdamFreemanPT.com

Baseball - Day 4

Championship game here we come!!!!

Can I say...WHAT A GAME!!!!! After 3 days of baseball, this was one game we wanted to win more than life itself.

It couldn't have started off better as when we were warming up, a butterfly flew by me and landed right on the back of my jersey. For those who know my daughter's story, you know she is my little butterfly. Kayleigh just wanted to let me know she was thinking of me an wishing Daddy good luck. (See photo below)

We were slow working the bats today until the 7th inning. NY took the lead 1-0 from the beginning and we finally tied things up in the 5th. But in the 7th inning, we put things together and put 3 runs on the board and held them of until the end.

That leaves us and one other team, fighting for the championship and a nice shiny ring to remember this for the rest of our lives.

I can't begin to describe how excited I am. With all the baseball I've played in my career, this is the first championship game I've ever played in. After 32 years, it is about time I can share a story where we were the winners, the best, the champions.

Wish us luck again tomorrow as we play at the St. Louis Cardinals Spring Training Facility in West Palm Beach. It will certainly be an amazing day.

Best wishes,

Adam Freeman
AdamFreemanPT.com

Baseball - Day 3

Today was an important day for baseball as we needed to win this game to stay in the running and make it to the playoffs. We were playing at the NY Met's training facility and we had great luck on our side because this is my brother's favorite professional baseball club.

Well, we did what we came to do. We played Venezuela, a team that was tough and showing everyone they were the team to beat. I just have to say that we played solid today, everyone's bats were working an our pitching was strong. We waxed their tails 15-0 and found our place in the playoffs.

The playoffs are made up of four teams and is a single elimination tournament. We play tomorrow and WHEN we win, we play Monday for the championships at one in the pro stadiums. It's gonna be a nail-biter, but I'm not worried how my nails will look when I'm wearing that nice shiny championship ring! So send great wishes and let's go kick some butt!

Go get em NC!!!!

Adam Freeman
AdamFreemanPT.com

Baseball - Day 2

Today didn't turn out the way we planned, but who ever plans to lose?

We had a heck of a game. The team we were playing was from South Florida and made up of some ball players who looked like they've been playing together year round for quite some time. This team also crushed their first opponents 14-2, so we knew we were going into a tough game.

We held them off for 7 innings where the score remained 0-0. None of our players ever touched third base the whole game, but we were able to scrounge up one running going into the bottom of the 8th inning. However, we were not able to hold the lead again as they put two on the board going into the ninth.

Needless to say, we didn't come back and were defeated 2-1. All is not lost though, we have to pull out a win tomorrow to stay in the running for the championship. We may not seed high for the playoffs but we are going to give it all we got for sure.

Tomorrow's game is at 10:30, so wish us luck and let's give me hell!

Here is a photo I took after the game. Even after a loss, I will continue to smile because there is nothing like playing some baseball is sunny Florida :)

Best wishes,

Adam Freeman
AdamFreemanPT.com

Baseball Tournament - Day 1

After a 12 hour drive on Thursday southbound to Port St. Lucie Florida, we rested up and prepared for a double header against two tough American teams.

The first game was a mail biter as we played against a team from Texas. We were scoreless for most of the game until Texas pulled out a run run inning late in the game. We had to make something happen quick and in the top of the ninth, with two men on, I popped a triple into left field scoring both runs to tie the game.

Heading into the 12th inning, we pulled out another run, putting us ahead. We held them in the bottom half of the inning to pull out the first with of the tournament. Woo hoo!

Game two was off to a great start! We were playing on the St. Louis Cardinal's spring training field against a team from Long Island, NY. (field in the photos). Let me just say...beautiful!

We took the lead early scoring 6 runs to their 2. As the game proceeded, we started losing focus and fell behind in later innings, losing the game 8-6.

So after a long day of baseball, The body was craving the hot tub for a nice relaxing soak. It was just as good as it sounded in my head, but the body is definitely achy this morning.

Our next game is at 12:30 against a team from Florida who I've heard is the team to beat and tomorrow we are playing the other great team from Venezuela. Should be exciting.

Wish us luck and hope to bring back some great news.

Best wishes,

Adam Freeman
AdamFreemanPT.com

Will This Motivate you?

When are you going to start living a healthier life? Is it next week, next month or next year? Why wait and put it off any longer when you can start today?!?!?

What will it take to get you motivated...are you waiting for the doctor to tell you or maybe when someone close to you dies? Hey, maybe you will start when you are dying. Well, every day you don't start living a healthier lifestyle brings disease or death one day closer to you.

Don't let this video I'm about to show you make you feel sad, but let it motivate you today to get off your butt and start exercising or eating healthier. When you are struck with something terminal, don't let that be the day you start. I am sure your family, especially your children, want you to be around a lot longer.



The first step to knowing how to starting living healthier is by asking a professional how.

I am here for you always! Call me or Email me! Prevention is priceless when you can no longer cure!

Adam Freeman
704-293-0845
AdamFreemanPT@yahoo.com

2011 Heart Walk

This year's American Heart Association Heart Walk was a great success and it goes without saying that Kayleigh again shined down on many hearts to make this all possible.

As a proud father of the amazing life Kayleigh lived, I wanted to continue sharing her legacy with more and more people by donating my services free to help educate others to live a healthier lifestyle through fitness.

For 8 weeks, I met with some of the most amazing people and delivered not only a great work out, but had some incredible people in the fitness industry share their knowledge to make the best out of every class. We learned new exercises, nutrition, yoga, thai chi, Juice Plus, goal setting and had motivational speakers come in to share their experience with heart disease and how fitness has changed their lives.

This group of people not only came together week after week to get fit, but helped motivate each other in more ways than I could ever imagine. We topped the Fit Camp off with our yearly Heart Walk where we all walked together to help raise money for a great cause.

I am beyond blessed to have met some phenomenal people and I look forward to next year where we can all do it again.

Thank you Kayleigh for the inspiration you have given me to help others and I wish you were here to have met my new friends. Thank you for watching over us all.

Best wishes,

Adam Freeman
www.AdamFreemanPT.com

Such an Inspiration

While I was on my trip to Nashville for the Juice Plus convention, we had the pleasure of meeting a very inspirational person who will forever leave a mark on my life.

Here (from left to right) is Mitzie Isear (my great friend & client), Jason Fowler (a true inspiration) and Koral Marie (my gorgeous sweetheart)


Let me just let you watch this to learn more about our inspiring new friend, Jason.



Here's another video about Jason that will inspire you...



No matter how tough life may be or how hard a goal may seem, never give up because you can accomplish anything you put your heart in to.

Train Hard!

Adam Freeman

Congratulations Bo!

Equality NC Foundation announced today the recipients of the organization's second annual Equality Champion Awards. The awards, to be named in honor of Bob Page, the founder and CEO of Replacements, Ltd., and this year's recipient of the Triad regional award, will be presented at the fifth annual Equality Gala on Saturday, November 12, in Greensboro.

Lenwood S. "Bo" Dean, Equality Champion for the Eastern Region

Bo Dean has always been our go-to person in Wilmington. When we call, he drops everything to help us. When we make a mistake, he makes sure we learn from it. And when we triumph, he sends his love all the way across the state so we can feel it even before he expresses it. His passion and dedication make him one of our friends for life and we couldn't imagine getting anything done in the East without him.

Bo is a native North Carolinian through and through, born in Fuquay-Varina and raised in Chapel Hill. He moved to Wilmington with his husband, Dr. Michael Freeze, in 1999 and became actively involved in the LGBTQIA and greater Wilmington communities. Bo is the program manger for the Honors Scholars Program at UNC Wilmington.

To name just a few of his numerous community activities, he is also the founder of OutWilmington.com, a founder of Project B-GLAD (now Safe Zone) at UNC Wilmington, an advisor to UNCW Pride, a former member and chair of the Chancellor’s Human Relations Advisory Committee and Mutli-Cultural Task Force at UNC Wilmington, a former board member and long-time supporter of Equality North Carolina, a former vice chair of the New Hanover Democratic Party, and a second-term member of the board of commissioners for the Wilmington Housing Authority.

Bo and Michael were legally married in Great Barrington, Massachusetts, in 2009 and have been together with their two cats and way too much cobalt crystal for fifteen years, and would like to be legally married in North Carolina!

So very proud of you Bo! Keep up the GREAT work...now give me 20 pushups!

Adam Freeman
AdamFreemanPT.com

Have to Eat It...to Believe It!

If you were following me on Facebook, you saw that I went to a Juice Plus convention this past week. If I am going to suggest any kind of diet or vitamins to my clients, family or friends, I am going to do extensive research to make sure I am 100% comfortable backing up or buying into what it is I am suggesting.

I've been hearing this craze about Juice Plus and at first I thought it was just some other infomercial pushing their not so truthful supplement. But after doing the research and learning more about what this product that is changing the lives of so many people in this world, I was quickly put in my place. I am beyond floored as I originally thought this product was too good to be true, but learned that this is by far the best product available to you, for you and for your family.

With the new food pyramid that recently came out, it states that half of your plate should consist of fruits and vegetables. The daily recommendation of fruits and vegetables is 7-13 servings a day. I know I am not getting nearly that amount each day let alone in a week with my busy schedule.

Most people say, "Make sure you eat your fruits/veggies!!!" But why? I am not sure if you know how much all the nutrients from fruits and veggies help prevent us from our national killers, such as Heart Disease, Stroke and Cancer. I could go in to the scientific detail of it all, but I will spare you the nerd in me. Just google, "Oxidative Stress" if you want to know how easily you could be killing yourself if you aren't getting in the recommended servings. Let's just say that Dr's believe our new generation of children may have a lower life expectancy than our own lives because we are lacking the proper nutrition to help prevent diseases.

So what is Juice Plus? It is the next best thing to eating fruits and vegetables. It is a blend of 17 fruits, vegetables and grains that are juiced, cooked at low temperatures to where the nutrients are then taken out and packed in to a capsule. It's NOT A SUPPLEMENT! If you take a look at the back label, it says Whole Food and it is backed my NSF (National Safety Foundation) to make sure you are getting what it says you are getting. You also have shakes you can make for morning breakfast or pre/post workouts and gummies for your children. By the way, the gummies are so delicious!

When I heard about this, I initially thought it was another way for a company to make money by selling the "next best thing." But you know what? It actually is the next best thing other than eating fruits and vegetables alone. How do I know? Well, because it is not only backed by more than 17 Universities with extensive research, but it has Gold Standard ratings in many Medical Journals that Doctors live and breathe on, such as:

• The Journal of Nutrition
• Medicine & Science in Sports & Exercise
• Journal of American College of Nutrition
• The Journal of American College of Cardiology
• Asia Pacific Journal of Clinical Nutrition
• International Journal of Food Sciences and Nutrition
• Evidence-Based Complementary & Alternative Medicine
• Nutrition Research
• Journal of Human Nutrition and Dietetics
• Integrative Medicine
• Current Therapeutic Research
• Molecular Nutrition & Food Research
• The British Journal of Nutrition

Click here to see the research that has been done and upcoming studies: Research

Also...check this out - Juice Plus was just featured on "Lifetime Television" and you can watch that video below.



The fear with Juice Plus as I have had with so many other vitamins was, does the body absorb it and once it absorbs it, does it do good things. The answer is yes to both of those questions. The scary thing is, there are no other vitamin out there that is backed by this kind of research and many of you are taking a multivitamin. That goes for saying a lot and you might want to do more research on what you are currently taking.

Like I said before, I am just floored to see how awesome of a product this is and I am not only going to be adding it to my nutritional intake, but I highly suggest you do too! The great news is, it is less than $1.50 to consume way more nutrients from fruits/veggies a day and you can't tell me you are spending that little at the grocery store let alone consuming what your body should be getting.

I honestly feel like it is a moral obligation to share this great news with everyone and I am so blessed to hear a company is out there doing everything they possibly can to help change this world, one person at a time.

So my word of advice, is get on the bus. The Juice Plus Bus! To learn more about Juice Plus or to order some for your family, click here: Juice Plus

Now go live life to the Plus!

Email me if you have any questions...

Adam Freeman
AdamFreemanPT@yahoo.com
704-293-0845

Motivation for Cancer Patients

Staying motivated to put on your running shoes after a long a stressful day at work takes a lot of effort. But with a disease like cancer it takes the extra push to tie the laces and get out of the door. This extra needed motivation is extremely important for cancer patients because it could be the one thing that will be sure to make them feel better.

Complications such as exhaustion, nausea, depression, anxiety, and pain are all reasons why cancer patients can put exercise on the back burner. But this is a time when finding the inspiration to exercise is more important than ever. It has been shown that regular exercise reduces stress levels, reduces fatigue, boosts immune systems, improves lung function, and reduces anxiety and depression more than remaining inactive. This is true for everyone, not just cancer patients. Exercise proves to have both physical and mental benefits.

What especially helps cancer patients are the mental benefits from exercise. Although pain and nausea are issues cancer patients cope with, fatigue and sleep disorders are two of the most common side effects after cancer treatment. These two side-effects have different sources, but the mental taxation cancer supplies is often a clear cause. Exercise provides reduction in this anxiety which gives cancer patients the ability to rid themselves of these mental burdens.

Cancer patients need a way to clear their minds and find peace with their disease and exercise is the exactly the way the accomplish this. So knowing how important exercise is for cancer patients they need to dig deep and be able to find the motivation to accomplish this. Many people either find motivation from within or look to others for support. Cancer patients often have support systems during this difficult time. There are support groups for most cancers such as breast cancer and liver cancer, and there are even mesothelioma support groups, for those with the extremely rare cancer. These groups can be used for help with motivation.

Once motivation is found and exercise is able to become a routine part of cancer treatment it is much easier for cancer patients to stay positive.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Fit Camp - Week 7

Oh what a fun football weekend we had at fit camp this week. Not because of football on tv that made it fun, but for the teams we chose to win and the exercises that came to follow.

Fit camp was filled with many great exercises! Some we have seen before and some we haven't, but we hope it gave you a great idea of some exercises you can do on your own during your own exercise program.

Thanks to Stefanie Jone, Verizon Wireless Corporate Personal Trainer, for all the wonderful exercises and the great way to incorporate some football fun in to making the exercise program exciting.

For those who weren't there, we were given the game lineup for this week and we chose who we thought would win that game. Whichever team was chosen, you landed in the group with Stefanie or myself as your coach and an exercise was prescribed for you.

Here is a few of the exercises we did:

Squats
Reverse Lunges
Jumping Jacks
Burpees
Hip Thrusts
Plank Jacks
Running Laps
Running Laps Backwards
Squat Side Kicks
Squat Front Kicks
Butt Kicks
Shuffles
Squat Curls with Dumbbells

After our wonderful workout, we were given a taste of what Zumba is all about with the help of Chantelle from Crest Fitness. We realized that with the help of great music and few dance steps, we can make fitness really fun.

You can catch Chantelle's Zumba class at the Crest Fitness every Saturday at 9:30, but there are some other class times during the week as well. Just email me if you are interested and I will tell you how you can get set up to take this class.

Next week is our final week of Fit Camp and then we have the American Heart Association's Heart Walk the following week. We are looking forward to walking with everyone that morning and supporting a great cause.

If you have any fitness questions, please don't hesitate to email me or call. I wish you all a wonderful week and I look forward to seeing you all out there next weekend.

Best wishes,

Adam Freeman
AdamFreemanPT@yahoo.com
704-293-0845
AdamFreemanPT.com

Fit Camp - Week 6

I am in just awe of the dedication of our fit campers this week. Come rain or shine, these folks put forth 100% effort to learn and become fit.

We had such a great time this morning, working our muscles hard and also our minds.

Recap:

Warm up - 2 laps/Stretch

Exercise 1 - 50 seconds active/10 seconds rest

1) Lunges
2) Squat Kicks
3) Jump Rope
4) Side/Lateral Lunges
---repeat---

Exercise 2 - Line to Line

1) Butt Kicks
2) Shuffles
3) Skip Jumps
4) Kareoka

Exercise 3 - Special Guest Christy Lewis (Yoga)

We spent 30 minutes learning some of the basic meditations and stretches in Yoga to clear our minds and focus on flexibility after a tough workout. Christy did an amazing job showing us what Yoga has to offer and certainly reminded me that I need to take that extra time out of my busy workday to focus on health and clear my mind.

If you have any further questions or are interested in contacting Kristy, please contact her at: (910) 297-3709 and schedule a one on one or group session with her.

Thank you all for another successful week at Fit Camp. We only have two more weeks and then the Heart Walk. If you haven't gotten a t-shirt yet, please let me know and I will get it to you ASAP. Wishing you all a wonderful week and I'm so very proud of every single one of you!

Best Wishes!

Adam Freeman
704-293-0845
AdamFreemanPT@yahoo.com

Fit Camp - Week 5

Way to go Campers!!! We have completed five weeks so far and you all are doing great!

This past week was a special week because I had you all to myself and we sure didn't minimize the efforts whatsoever. I am very proud of every single one of you!

To recap on what we did for review...

Warm up - 2 Laps and Stretching

Workout - Plyometrics!!! Woo hoo!

Remember, the reason we focused on exercises such as the plyometrics is to show you that you don't have to have weights or equipment to get a great workout in. This is something you can do when you are on vacation or even at home.

50 Second of exercise with 10 seconds of rest in between:

Free Squats
Jumping Jacks
Side Jumps
Kriss Cross

Walking Lunges
But Kicks
Shuffles
Kareoka

We finished up with a special demonstration from sear with her Juice Plus phenomenon. It is a great (Whole Food) source of vegetables, fruits and berries mixed in a shake, capsule and gummies. If you are not getting your daily intake of these nutrients, this is the way to go. I have one of these for breakfast every day because I know how hard it is to get the recommended daily intake.

For more information on Juice Plus, go to: (www.JuicePlus.com)There is great information and great research as this is one product that is certainly backed by research from many reputable colleges.

If you have any questions about this past weeks workout or Juice Plus, contact me at anytime.

Best wishes,

Adam Freeman
AdamFreemanPT@yahoo.com
704-293-0845

Fit Camp Week 4

This past weekend was phenomenal as both teams went two rounds through the challenge. They both worked really hard and the energy was through the roof! I am very proud of every single camper.

Warm up - 2 laps and Stretch: Stefanie

Routine: We broke up in to two teams and everyone was set up to a station. We completed 40 seconds of exercise with 20 seconds of rest and rotation to next station. As we made our way through the stations, each member would peddle their hearts out on the upright bike and team 1 ended up with the furthest distance only by a tenth of a mile.

10 Stations

1) Free Squats
2) Push Ups
3) Jumping Jacks
4) Bent Over Rows
5) High Knees
6) Dumbbell Curl & Press
7) Lunges
8) Jump Rope
9) Crunches
10) Upright Bike

Goal Setting: Adam

Write your goals in affirmation form (as if you already achieved your goal) on a note card and put it in your purse or wallet so that every time you go in to your wallet or purse, you are thinking about your goal. Read it before you go to bed and when you wake up in the morning to train your mind to constantly think about your goals. Remember what Coke and Pepsi does to put their product in front of you? Do the same with your goals so you can stay on track to being victorious!

Again, congratulations to everyone for an awesome week and I look forward to this week's Fit Camp! Keep up the hard work and I will see you all soon.

Best wishes,

Adam Freeman

Fit Camp Week 3

Week 3 was such a success after week 2 was unfortunately canceled due to Hurricane Irene. I was so happy we picked right up where we left off and had such a great workout!

Here is the outline for week 3 so you all can remember everything we went over and you can incorporate the routine in to your own program. If you have any questions, please don't hesitate to email, call, Facebook or text me.

Heart Healthy Fit Camp: Week 3

Guest Speaker: Bo Dean

Warm up - 2 laps and Stretch: Chantay

Routine: We broke up in to two teams and everyone was set up to a station. We completed 40 seconds of exercise with 20 seconds of rest and rotation to next station. As we made our way through the stations, each member would peddle their hearts out on the upright bike and team 1 ended up with the furthest distance only by a tenth of a mile.

10 Stations

1) Free Squats
2) Push Ups
3) Jumping Jacks
4) Bent Over Rows
5) High Knees
6) Dumbbell Curl & Press
7) Lunges
8) Jump Rope
9) Crunches
10) Upright Bike

We are all winners, but the teams get to challenge each other again this week through the same routine and we can see if team 2 will make a comeback.

Thank you to Jessica Cooper who came out to share the importance of flexibility training with her Thai Yoga techniques. It was an amazing seminar and we greatly appreciate Jessica donating her time to share some of her great knowledge.

If you want to learn more about Jessica Cooper and/or contact her, visit her website at: www.happyfamilieshappybabies.com

Thank you all so much for your donations and enjoying in the time we share at Fit Camp. I look forward to seeing you all again this weekend.

Best wishes,

Adam Freeman

Fit Camp - Week 1

Congratulations everyone on a successful first day of camp! We all enjoyed having every single one of you out there today and we look forward to next week’s workouts.

To recap on today, I want to share everything that we went over so that you all can come in to Crest Fitness during the week and have a great workout until our next session. Remember, Nick and Wanda Kentrolis of Crest Fitness have generously given you all two months free to exercise at the Crest Fitness Club, so USE IT!!! If you have any questions on some of the exercises, please don’t hesitate for one second to ask how to perform the exercise to perfection.

As we did this morning, make sure you warm up the body with a quick couple laps out back or 5 minutes on a cardio piece of equipment to get the heart beating, sweat glistening and the body warmed up.

Section 1 with Trainer, Stefanie:

30 Second on 30 Seconds rest

1. Jog in place
2. Butt Kicks
3. Jumping Jacks
4. Jumps Squats
5. Mountain Climbers
6. High Knees
7. Burpees
8. Ab Cross Unders
9. Line Jump
10. Sqaut/Deadlift

Section 2 with Trainer, Chantay:

1. Barbell Curls – Hands evenly placed on the bar with palms out, feet shoulder width apart, shoulders back, curl the bar up towards the chest and slowly lower all the way down. (2 sets of 10 reps)

2. Upright Rows – Hands evenly placed on the bar with palms in, feet shoulder width apart, raise the bar up to chest height and back down until your arms are at full extension. (2 sets of 10 reps)

3. Pec Flys – Using heavier dumbbells while lying on a bench, arms out in football goal post position, bring arms inward where elbows and wrist are touching and retract back to starting position. (2 sets of 10 reps)

4. Lateral/Anterior Shoulder Raises – Bring arms tight by your side, make sure there is no tension in your knees, feet are shoulder width apart, rotate arms outward, away from your chest allowing for contraction of your lateral deltoids (shoulders), lower the weights to the floor. Roll your shoulders and sweep arms to the front of the room. (1 set of 10 reps_

5. Tricep Press – Stand with feet at stagger step, raise elbows behind you and extend your arms all the way back. Make sure your elbows remain in the same position. (2 sets of 10 reps)

6. Squats – Stand with feet shoulder width apart and squat while making sure your knees do not extend over the toes. Act as if you are sitting back in to a chair by sticking your tail end far back. (3 sets of 8 reps)

Section 3 with Trainer, Adam:

Cardiovascular Training – While using the elliptical trainer, make sure you maintain your heart rate at 65% - 80% of your heart rate max. The way to figure this out is to subtract your age from 220 and calculate 65% of that and 80% of that.

If you are far above that zone, your body lacks oxygen to help burn body fat and you end up burning both body fat and muscle. The goal is to hang on to as much muscle as possible to allow that muscle to help burn body fat. Every pound of muscle gained increases your metabolic rate (how many calories your body burns on its own). So, if you burn muscle, you are taking away from the ability to burn more calories when you are not working out. In other words, it slows your metabolism down. Try to build muscle and do your cardio at a rate that will create a snow ball effect of burning fat.

Remember, every pound of muscle gain increases your basal metabolic rate about 50 calories, so if you gain ten pounds, you can cause your body to burn a pound of fat each week in your sleep. Once you get to that point, you can continue to do your cardio and resistance training, and then you will double the amount of body fat you can burn.

Nutrition – Stefanie

Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten. These nutrients can be divided into five classes.

1. Carbohydrates (Starches, sugar, and fiber)
2. Proteins (includes 22 amino acids)
3. Fats (Saturates, Monosaturated, and Polysaturated fatty acids)
4. Minerals
5. Vitamins

These nutrients work together and interact with body chemicals to perform several functions

1. Provide materials to build, repair and maintain body tissues
2. Supply substances that function in the regulation of body processes
3. Furnish fuel for energy needed by the body

Each nutrient has a certain special job to do in the building, maintenance, and operation of your body. Some jobs require that nutrients work together as a team. These jobs are nutrient-specific. They cannot be done by other nutrients-an extra supply of one nutrient cannot make up for a shortage of another. That’s why a balanced diet including all food groups is so necessary. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use.

Calorie Counting

MyFitnessPal.com, SparksPeople.com, MyPyramid.gov

1) Create a log in
2) Calculate 5% of your weight and this is your goal for the eight weeks
3) Choose to lose ½ pound a week
4) Go to setting and add in fiber and sugar as nutrients
5) Begin adding daily calorie intake
6) Try to have many small meals…breakfast being very important!!!
7) Eat a carbohydrate and a protein with each meal
8) Keep each macronutrient in range: Carbs, Protein, Fat, Fiber and Sugar.
9) Add each workout to earn more calories (Every time you workout your body uses stored energy and it must be replaced with healthy nutrients to replenish/repair the body.

Bring in a copy of your food log each week for review.


Again, congratulations on a great first day and we look forward to seeing everyone next week. If you have any questions, please don’t hesitate to email me at: AdamFreemanPT@yahoo.com

Best wishes,

Adam Freeman

Need Your Support!!!

Hello Everyone...I need your support. I am blessed to announce that I have been named to the Executive Leadership Team for the American Heart Association for the Cape Fear Region. Feeling the urge to do extra to continue being a great father for Kayleigh, I've wanted to get involved anyway I can with different sorts of organizations and this journey has started with the March of Dimes and the American Heart Association.

Beyond this amazing designation, I wanted to give my services through my job to help others live a healthier lifestyle and being a personal trainer, it has given me the opportunity to do such that. I have decided to give my services for FREE to those who are local and would like to get involved with my Heart Healthy Fit Camp. It is a program for all ages and all fitness levels. I am not making a single dime on this program and all it takes to participate is a $50.00 donation to the American Heart Association.

If you are local, please email me at: AdamFreemanPT@yahoo.com to get more information on when the registration date is.

Now I know a lot of you who have followed Kayleigh's journey are not local to participate in my program, but there is definitely a way you can help our team succeed in this years Cape Fear Heart Walk. In Kayleigh's name, I am asking for donations to help support a great cause. You don't have to donate a lot, but a little bit will add up.

We all know Kayleigh's heart condition (Pulmonary Hypertension) was one of the leading causes for her under development which landed her as one of the smallest to ever undergo open heart surgery, but the technology of today was the reason Aimee and I were able to spend over 10 months with our sweet daughter. That was the biggest blessing to us and we would love to give that blessing and more to other families out there.

Please click on the link below or the link in the top left toolbar to help give to a great cause. We greatly appreciate it more than ever.



Thank you so very much!