Carla Fields Fitness, Inc.

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• Carla Fields Fitness, Inc.
• 2760 Pleasant Wood Drive, Decatur, GA 30034
• Phone [phone]
• Website www.carlafields.com
• Email fieldsfitness_at_aol.com

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A Word About Carla Fields

• Ms. Fields holds the following certifications
• YMCA certification as an instructor in strength
  training and fitness.
• Certification in aerobics and fitness through the
  Aerobics and Fitness Association of America.

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Media Contributions

• Carla has been featured in and has made
  contributions to a variety of publications that
  include Shape and Upscale magazines.
• As a television contributor, she has appeared on
  shows such as The Better Health Network, CNN and
  Shape up Atlanta, WAGA, Channel 5 and 11-Alive.

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CARLAS ACCOMPLISHMENTS

• Top rankings in the Southern Figure
  Championships, and Womens body building
  competition Miss Fitness USA Coastal USA Body
  Building and Eastern Seaboard Body Building
  Competitions.
• Writer, choreographer and producer of a pre-natal
  workout video which has been endorsed by Dr.
  Dexter M. Page, Director of Clinical Services for
  Atlanta Perinatal Associates.

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Three Key Elements to Fitness

• DIET AND NUTRITION
• AEROBIC EXERCISE
• WEIGHT LIFTING

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DIET AND NUTRITION

• Elements to consider in a well balanced diet.
• Carbohydrates
• Protein
• Fats
• Total Caloric (or energy) intake
• Vitamins and Minerals

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Carbohydrates Energy

• Simple Carbs
• Sugars
• RefinedCake, Candy
• Unrefined.Fruit

• Complex Carbs
• Vegetables
• Grains
• Fiber (i.e. cereal, bread, pasta, potatoes, rice)

• NOTE Generally carbohydrates are not fattening
  except when consumed in excess of your caloric or
  energy intake requirements.

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Protein Muscle

• Protein Sources
• Fish, Poultry, lean beef, egg whites, yogurt,
  lentils, split peas, beans.
• Protein is used by the body to build tissue, heal
  and to repair the muscles, bones, hair, skin,
  ligaments, enzymes, blood, cells and internal
  organs.
• Protein cant be stored, and must be fed in small
  amounts at one time (30-40 grams).

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Fats Fat

• Saturated Fats
• Milk
• Meat
• Cheese
• Butter
• Coconut Oil
• - Except for coconut oil, these become solid at
  room temperature.

• Unsaturated Fats
• Derived from nuts, seeds, vegetables
• Remain in liquid form at room temperature.

• Both will make you fat. Saturated fats raise
  cholesterol levels and clog arteries making it
  bad for the heart.

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Vitamins and Minerals

• VITAMINS
• Are essential to critical functions of the body.
• Aids in digesting food, growing, thinking, etc.
• Synthetic Vitamins are only absorbed at half the
  rate of Natural Vitamins.

• MINERALS
• Are part of the structure of every cell.
• They control the bodys water balance.
• Results of too few minerals.
• Leg cramps, anemia, brittle bones, diabetes,
  water retention, goiter, etc.

• Vitamins and Minerals increase your energy,
  preventing chronic fatigue.

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Diet and Nutrition for Weight-Loss

• To lose weight, cut down on your calories, but do
  not go below 1200 calories per day
• Or,
• Cut your calories down to your Basal Metabolic
  Rate (BMR) which results in having 30 fewer
  calories per day.
• BMR CURRENT WEIGHT X 10.
• BMR X 30 ACTIVITY CALORIE LEVEL (ACL)
• BMR ACL CALORIES USED TO MAINTAIN CURRENT
  WEIGHT.

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DIETARY TARGETS

• CARBS 40 of your caloric intake (4 calories
  per gram.)
• PROTEIN 30 of your caloric intake (4 calories
  per gram.)
• FAT 30 of your caloric intake (9 calories per
  gram.)

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Final Notes Regarding Diet and Nutrition

• 75 of your results depend on your diet.
• Stop starving your body and learn how to ear a
  well balanced diet.
• Train your body to eat for life and not for a day.

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A Word about Aerobic Exercise

• Perform aerobic activities that will sustain your
  target heart rate for 20 minutes.
• TARGET HEART RATE
• One minute target heart rate 220 YOUR AGE.
• 10 sec target heart rate One minute target
  heart rate divided by 6.
• If you go over the target heart rate you burn
  muscle.
• If you are under the target heart rate your
  aerobic activity will not be effective.

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Aerobic Exercises

• EXAMPLES
• Brisk walks
• Running
• Aerobic dancing
• Biking
• Swimming

• BENEFITS
• Increases metabolism
• Fat is reduced all over the body.

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Weight Lifting

• ADVANTAGES
• Build Muscle
• Maintain lean muscle as we age
• Aids in fat burning
• Supports Joints

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Weight Lifting

• Build muscle by
• Lifting heavier weights
• Performing a lower number of reps.

• Define muscles by
• Lifting lighter weights
• Performing a higher number of reps.

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SUMMARY
FITNESS SUCCESS DIET AEROBIC EXERCISE WEIGHT
LIFTING

• Eat a balanced diet to supply your body the fuel
  it requires. Protein, Carbs, Fats and Calories.
• Supplement with vitamins and minerals to ensure
  proper body function.
• Perform aerobic exercise to burn fat and improve
  respiratory and circulatory systems.
• Include weight lifting to build and define
  muscles.