Amazing Weight Loss Program

FOF-PostCardThe 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, ...
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The Benefits of Aerobic Exercise

CyclistsFat Burning

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 ...

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The Benefits of Resistance Training

pectoralis2Increases Muscle Mass and Tone

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 ...

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Rest & Sleep

SleepingTo achieve maximum results on any exercise program, there must be a balance between the following three variables:

• 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 ...

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GreenDBCurlDefinition: Minerals are inorganic elements found in nature, in solid form.

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 ...

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Most Knowledgeable

CatLiftingWeightsI’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 ...

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A Positive Influence on Me and My Fitness Routine

Ken Bullock 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. ...

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