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The Freedom of Fitness Program is consists of three main categories: Nutrition, Resistance Training and Aerobic Activity. Below, I have laid out some general guidelines that we promote in our program:
- Eat 4-6 times a day.
- Eat foods you can see in nature, most of the time.
- Minimize saturated and other harmful fats like butter, gravies, fatty meats.
- Avoid or minimize “empty calories” like alcohol, ...
When you exercise aerobically, your body draws on fat as one of its energy sources. Fat burning enzymes are increased in your body and these enzymes are needed in order to get lean. Aerobic exercise builds your oxygen-processing capacity. Fat is burned only when there’s adequate oxygen around. However, if weight loss is the primary goal, creating a calorie deficit is more important than ...Continue Reading →
Weight training makes your muscles grow by increasing the size of your muscle fibers and storing more glycogen in the muscles. (Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size). Because of a ...Continue Reading →
• A training program of progressive overload
• Nutrition to energize the body and build and repair new tissue
• Enough good quality rest and sleep to allow the recovery of the body to take place.
Because over training happens primarily to insufficient rest, it is recommended that ...Continue Reading →
They are the building blocks for bones, teeth, muscles and other structures. Minerals play a role in muscle contraction, maintaining body water supplies, blood clotting, normal heart rhythm, and oxygen transport.
Because minerals are found in the soil, humans get their supply from ingesting plant ...Continue Reading →
I’ve been a client of Sandra’s for over 10yrs. I met Sandra when I lived in San Diego but moved and continued working with her via phone consults. She is the most knowledgeable person I know in the health/fitness industry. She is always motivating me to strive harder in the fitness world as well as in life. Before I ...Continue Reading →
Sandra Blackie and Freedom of Fitness are the BEST. Sandra has been providing personal training services to me for more than ten years. During that time she has been a positive influence on me and my fitness routine. She has a keen eye for ensuring proper training techniques and is able to explain and demonstrate those techniques in an understandable manner. ...Continue Reading →
I would like to write and express my sincere appreciation for “Freedom of Fitness” at Pacific Beach, California. After having two kids and going back to school for my Bachelor my weight totally changed. I hated the way I looked and felt. That’s when I decided to do something about.Continue Reading →
Sandra is wonderful! She has taught me so much about fitness and nutrition. I was at my wits end with the yo-yo diets and inconsistent gym routines. Sandra put it all together in a comprehensive easy to understand way that takes away the blame, shame and guilt cycle and replaces it with honest accountability and positivity. She is a friend ...Continue Reading →
Thank you so much! I certainly will eat my carbs! I’m so excited for my next 30 days!!! I will be 44 on the 16th and I’ve never felt or looked better than I do right now! I feel SO BLESSED to have Googled you that Sunday! You have not only been an inspiration to me but, I value everything that ...Continue Reading →