All4you fitness - Bret Gagnier

In our eating lifestyles some to forget to eat good fats in our meals. 20 to 30% of caloric intake should be from fats. Fats metabolize as energy during exercise. Omega 3s and omega 6s are good fats. STAY AWAY FROM SATURED AND TRANS FATS. Limit satured fat intake to 10% or less

Those looking to lose a few extra pounds and may have hit that plateau point, your body has adapted to your workouts. Frequent changes need to be made to your programs.
Also core and balance exercises are essential not only for functionality but you engage more muscles which will help increase caloric expenditure.

WATER IS KEY TO HUMAN FUNCTION
Water will improve endocrine gland function
Water alleviates fluid retention
Water improves liver function and increases the use of fats used for energy especially during long duration bouts of exercise
With water natural thirst returns
Metabolic function improves
Nutrients are distributed throughout the body
Water regulates body temperature
Water helps maintain blood volume
Women 9 cups daily or 2.2 liters
Men 13 cups daily or 3 liters
DRINK YOUR WATER
All4youfitness where we help improve your health because your health is your wealth

The most basic concept to changing how you eat but one method that is very effective. PORTION CONTROL IS EVERYTHING. You can eat some of your favorite foods not all the time and in moderation.

As an organization we will be supporting the Lores Lanes Strike Out for Epilepsy Tournament June 7th by giving free training to help a great cause. For more info inbox Bret Gagnier.

Hi everyone sorry its been so long since I have posted ! We have been working hard on my new website and its finished so come check it out and let me know what you think! www.all4youfitness.com

Ok its that time of year where many make resolutions to change themselves. Remember if your goal is weight loss, that you didnt put that weight on overnight and you cant take it all off in a week. Make a permanent change to your health and wellness, make a lifestyle change that you wont regret.
ALL4YOUFITNESS where health isnt a fad or trend, ITS A LIFESTYLE!!!

Deb Cook
Day 2 legs
Warm up with stretching, also as part of warm up.
20 jumping jacks
15 body weight squats
5 to 10 min cardio at low intensity

Resistance portion
Squats on smith machine, 3 sets of 15, with the squats make sure your weight is in your heels and your feet are pointed straight ahead also tighten up abs to help stabilize your body.

Straight leg deadlifts with a steaight bar, 3 sets of 15, be sure to push your butt back and keep the chest up and neck in a neutral position

Leg extension machine, 3 sets of 15
Leg curl machine, 3 swts of 15
Calf raises with dumbbells in each hand or on the machine, 3 sets of 15
Hip adductor machine (inner thighs) 3 sets of 15
Hip abductor machine (outer thighs) 3 sets of 15

45 to 60 seconds in between sets.

Cool down with 5 to 10 minutes low intensity cardio, followed by stretching

Deb Cook
Day 1
Warm up with stretching and low intensity cardio.
Cardio should be 5 to 10 minutes.

Overhead shoulder press(seated or standing) 3 sets of 15
Front shoulder raise w dumbbells, 3 sets of 15,
Side lateral dumbbell shoulder raise, 3 sets of 15
Standing rear flys, 3 sets of 15
Tricep dips on the bench 3 sets of 15
Standing bicep curls with easy curl bar, (the curvy bar) 3 sets of 15
Tricep kickbacks w dumbbells, 3 sets of 15

Cool down, low intensity cardio(5 to 10 minutes) followed by stretching

If you can perform 15 repetitions and the muscle hasn't fatigued or reached that burning point where you couldn't do another rep the weight is too light. To get results the muscle needs to reach a fatigue point.
Also in between each set of exercise give yourself 45 to 60 seconds of rest time.

Ok everyone, lets here your fitness and wellness goals.
GOOOOO

Whats your reason not to change your lifestyle?
Who doesnt want to live a longer healthy life?
Why havent you started yet?
When is enough finally enough?
How hard is it really to eat better and committ just 30 minutes a day to your health?
Just think of these questions and decide wow change is easy, time to just do it.
Your health is your wealth

Forget headphones at home and got to gym turned around to get them so instead of driving back I was a great trainer and designed an intense 1 hour workout where all you need is a set of bands or dumbbells thats it.
HERE IT IS

5 min warm up, some streching of your choice, jogging butt kicks, jumping jacks and high knees to get heart rate going.

Workput set 1, jumping jacks to pushups up and down for 3 sets pyramid reps. 15 sec rest after each round

10 jacks 10 pushups-3 sets rest
9 jacks 9 push ups - 3 sets rest
8 and for 3 sets, rest
7 and 7 for 3 sets, rest
6 and 6 for 3 sets, rest
6 and 6 for 3 sets, rest
7 and 7 for 3 sets, rest
8 and 8 for 3 sets, rest
9 and 9 for 3 sets, rest
10 and 10 for 3 sets, rest
Take no more than 30 seconds between rounds

workout set 2
Bicep curls 7 low to mid, 7 mid to high and 7 full range aka 21's using dumbbells or resistance bands, followed by 20 wide squats sitting low focus on squeezing the butt

Set 21's, 20 wide squats, rest
Do this 4 times with 30 sec rest between rounds

Workout set 3
Single arm tricep kickbacks, 12 reps each arm using bands or dumbbells, followed by 20 jump squats as fast as you can control and pushing butt back on landing and not letting knees go over the toes

Single arm tricep kickbacks 12 each arm , 20 jump squats for 4 rounds
30 secs rest between rounds

Workout set 4
12 reps Overhead shoulder press using dumbbells or bands dont let elbows go below 90, followed by 12 reps of bent over rear delt flys with dumbbells or flys, followed by standing knee rsise crunches 15 each side pulling arms to the knee contracting the abs
Perform 4 rounds with 30 seconds rest in between rounds

Cool down light stretching of shoulders, arms,chest, low back, tris, legs.

This should take an hour to do, crank your favorite music for motivation.