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GOAL: Get Healthy!
Exercise Program
- Get in as much "little" exercise as you can. Take the stairs, park farther
from the store, do some house work or yard work etc.
- Perform at least 20-30 minutes of moderate
cardiovascular exercise 2-3 times per week (running, spinning, stair-climbing,
etc.). Catch some fresh outdoor air when you can!
- Conduct resistance training exercises utilizing free weights, cable
machines, dumbbells, and/or home gyms. You should train 2-3 times per week for
no more than 45 minutes each time. Warm up with 5 minutes on the bike or
treadmill to loosen up your muscles. Seek a local personal trainer if you are
unfamiliar with weight training.
- Make sure to vary type, time and intensity of all your exercises
frequently.
Nutrition Program
- We recommend that you consume 4-6 well-balanced meals per day. Each meal
should be roughly equal in calories, protein, carbohydrate, and fat intake.
Balance your meals with approximately 30% calories from protein, 30% from fat
and 40% from carbohydrates.
- Good sources of protein include: eggs, egg whites, fish, skinless chicken
& turkey, low-fat cottage cheese, lean beef & quality protein powders. Good
sources of carbohydrate include: vegetables, fruits, beans, whole grains
(brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive
oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo,
peanut butter, flax seeds.
- Drink one-half to one full gallon of water each day.
- Make the majority of your food "whole foods". Whole foods contain fewer
additives and artificial ingredients and more vitamins and minerals.
- Moderation and balance are the keys to good health!
Mental Program
- Think positive.
- Set up small goals for yourself and try hard to stick to
them.
- Relieve daily stress by doing things that you enjoy and are
relaxing for your body.
- Surround yourself with positive people and keep open lines
of communication.
Supplement Program
- Use a quality multi-vitamin / multi-mineral formula. See AST Multi-pro.
- Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 IU of
Vitamin E is recommended. See Natrol Ultimate Anti-Oxidant.
- hgh. Human Growth Hormone can help you feel completely rejuvenated and
revived. See Promino Plus.
- Essential Fatty Acids! EFAs are wonderful, healthy fats that can help
support your efforts tremendously. See the Total EFA.
- Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure
that you take in enough quality protein to support muscle mass. See
Met-Rx and Met-Rx LITE.
- Nutrition Bars are great on the go meals. Keep your energy high and your
metabolism kickin! See Balance Bars and Clif Bars.
- These are the basics, there are many more quality supplements available
and as always I recommend that you visit BCTC HEALTH frequently to stay
in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health
care practitioner. Consult your physician before you begin any nutrition,
exercise, or dietary supplement program.]
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1103 Cherrywood Court, LaGrange, KY 40031-7979 - 502-225-5860
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