Presentation of strategies of how to achieve fitness goals in a short period of time daily.

1. Presented
by
Edet Umoh DVM,
Wellness and Weight Management Expert
Fast Fitness and
Fat Loss For Busy Women

2.  I’m a graduate of veterinary medicine and a certified wellness and
weight management expert.
 I own Curves Abuja. Curves Abuja is a fitness facility specially
designed for women featuring a 30 minute complete workout and
metabolic and functional conditioning exercises; and a weight
management program that is fast, fun and safe. I am glad to have
helped hundreds of women in Abuja to lose weight and take back
their lives with our specially designed programs.
 I am also the creator of the “OptimumLiving™ Program”.
OptimumLiving™ is a lifestyle coaching program that is designed to
help people to develop healthy lifestyle habits so they could have
more energy, enjoy vibrant health and reduce the risk of chronic
diseases such as diabetes, heart disease, high blood pressure, high
cholesterol and certain cancers.
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3. To provide you with fitness and nutrition
information that is educational and focused on
helping you to understand the value of
integrating healthy habits into your life.
My Mission

4. 5 Things We’re Covering
• The importance of fitness today
• The components of fitness
• Problems with getting fitness results
• Solutions for fitness success in a busy world
• 5 keys to transforming your body in record time

5.  Obesity
 Coronary heart disease
 Diabetes
 High blood pressure
 High blood cholesterol
 Breast cancer
 Colon cancer
 Prostate cancer
 Chronic respiratory disease
 Sleep problems
 Stress

6.  Cardiovascular fitness – Heart disease is the
number cause of death in the world today. Heart
disease kills more people than malaria and HIV and
AIDS.
 Musculoskeletal fitness – Loss of lean muscle mass
– “sarcopenia” is forms the background for disease
processes. There are two components of muscular
fitness. Muscular strength and endurance.
 Body composition – Fat mass and Non-fat mass.
Your overall wellbeing depends on how well these
systems are performing daily.

7.  #1 reason why many people have trouble staying on
track with a fitness program is….
TIME!

8.  Everybody has busy, hectic schedules.
 Busy work obligations.
 Children and family responsibilities.
 Social time for friends.
 Plus rest and recovery just to keep up…your life.
 The natural question for most people is -Where do
you possibly find time to exercise and still do
everything else that must get done?

9.  The “old school” methods of fitness just
aren't practical for most people today.
 Split routines and ‘ body builder ’ type
programs (chest day, back day, leg day, arm
day, aerobics day, dance day) don’t work
anymore.
 Long, slow boring cardio workouts on the
treadmill
 These type of protocols just aren't efficient
in getting results in a compressed period of
time.

10.  Today fitness research has shown us new
strategies and techniques for getting results…
FAST!
 According to the American College of Sports
Medicine, more calories are burned in short,
high intensity exercise than in longer, lower-
intensity aerobic workouts.

11.  Strategies include:
◦ Interval Training
◦ High Intensity Exercise
◦ Circuit Training and Heavy Resistance Training
 Each of these types of protocols gives you
more calories and fitness impact ‘bang for
your effort’ in a short period of time.

14.  Additional strategies include:
◦ Selecting compound movements that work multiple
joints and full range of motion
◦ Ex. Pull up vs. dumbbell curl
◦ Squat and deadlift. leg extension or leg curl.
 Fix your diet
Exercise alone is not enough include adequate
nutrition. Eat 5 to 6 nutritious meals made up of
complex carbohydrates, lean protein, healthy fats,
fruits and vegetables to supply adequate calories for
energy and recovery.

16.  Cardio type exercises that work the entire
body
◦ Metabolic conditioning and functional exercises that
engages all your major muscle groups like Jillian
Michaels with Curves Workout.

17. 1. Define your goals, motivation, and
commitment
2. Evaluate where you are right now
3. Design a COMPLETE program to achieve
your goals
4. Take ACTION and implement your program
5. Regularly assess your progress and update
your program

18. • What specifically do you want to accomplish?
(goals)
• Why are your goals important to you?
(motivation) – Don’t forget why fitness is so
important today. You may need to improve on
any of those issues now or in the future.
• How committed are you? (scale 1-10)

19.  That which you wish to improve must be
measured!
– Weight
– Body fat
– Strength
– Measurements
– Photographs
– Etc.

20. • A comprehensive health & fitness program
MUST include each of the 6 components of
success!
– Nutrition- the foundation of all health and fitness
– Supplementation- to fill in the voids in your
nutritional program
– Resistance Training- increase lean muscle mass
and metabolism
– Cardiovascular Exercise- optimize fat loss
– Flexibility- to prevent injury, promote recovery
– Coaching- knowledge, support, and accountability

21. Learn each of the components of your program
• Take action and implement
• Commit to push through at least 21 days in a
30 day window “no matter what” to break
free from your “old habits”.

22. • You must regularly asses your results by
measuring again that which you wish to
improve
– Failure to do so leads to plateaus, frustration,
and backsliding
– Take responsibility! For doing this ensures your
continued progress and ACCELERATED
success!
• Have an expert review your progress and
program to identify necessary “ course
corrections” to succeed!

23. “ How Long Does It Take To
Achieve Significant Results?”
Give yourself a good 90 days to achieve
progressive results with your program AND
cement in the new lifestyle habits necessary to
maintain them… for life!

24. There are many reasons for failure, but the BEST
way to ensure success is to follow a proven
model or “system” that produces results.

25. By having a personalized program put together
that gives you a clear ‘ roadmap ’ and the
accountability/support required to reach your goals.

26. …So Make Good Decisions!”

27. Call or visit us today for a Free Fitness
Assessment and 1 Week Free Workout!
@Curves Abuja Suite A8 Real Tower Centre 26
A. E. Ekukinam Street, Utako, Abuja.
Telephone: 092907698
Mobile: 08068307103
Email: curvesabuja1@yahoo.com.