The Busy Woman’s Fitness Solution pdf

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“The Busy Woman’s Fitness Solution”


COPYRIGHT 2007, 2008 © PERFECT FIT, LLC ALL RIGHTS RESERVED.
No part of this program may be reproduced or transmitted for resale or for
use by any party other than the individual purchaser who is the sole
authorized user of this information. Purchaser is authorized to use any of the
information in this publication and/or accompanying materials for his or her
use only. All other reproduction or transmission, of any form or by any
means, electronic or mechanical, including photocopying, recording or by any
informational storage or retrieval system, is prohibited without the express
written permission of Perfect Fit, LLC.

NOTICE – DISCLAIMER

Before starting any exercise program, all individuals should consult
with their physician or primary healthcare provider.

All information in this manual and in the accompanying materials is of a
general nature and is furnished for educational purposes only. No information
contained in this manual or in any accompanying materials provided by
Perfect Fit, LLC, Back Lot Films, Inc., their agents or distributors, is to be
taken as medical or other health advice pertaining to any individual’s specific
health or medical condition. The information is not a diagnosis, treatment
plan, or recommendation for a particular course of action regarding your

health and is not intended to provide specific medical advice.

You agree that Perfect Fit, LLC is not liable or responsible, in whole or in
part, to any person or entity for any injury, damage, or loss of any sort
caused or alleged to be caused directly or indirectly by the use, practice,
teaching, or other dissemination of any of the techniques, information, or
ideas presented in this manual or accompanying materials.

It remains your responsibility to evaluate the accuracy, completeness, and
usefulness of all information provided by Perfect Fit, LLC.

With Healthy Weight Inner Circle, You Can Finally Lose
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When you do that, great things happen.

Think about it. Is anything really more important than your health and fitness?

Think about what it would be like to be the same dress size you were before you had
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Or what it would be like to be the same size you were in your wedding pictures.

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• Lessons and articles that will uncover all of the misinformation regarding diets and fitness
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Congratulations 8
16 Benefits of Healthy Weight Inner Circle 9
The Starting Line: Goal Setting 13
Exercise is Only Half the Battle 15
So What Does All of This Mean? 15
The Cardio Myth 16
Cardio Girl 16
Smaller Muscles Burn Less Fat 17
Efficient Muscles Are Good, But 18
Why Cardio Girl is Wrong 18
More Calories, Less Time 19
But What About The Fat-Burning Zone? 19
Okay, So What are Cardio Intervals? 20
Two Important Points First 21
Remember The Belly Button 21
A Note on Exercise Intensity and Certain Medications 21
Bodyweight Exercises You Can Do Anywhere 22
The Plank 22
Side Bridges 23
Stability Ball Wall Squats 24
Split Squats 25
Hip Extensions 26
Mountain Climbers 27
Push Ups 28
Bench Dips 31

Crunches 32
Resistance Tubing Exercises You Can Do Anywhere 33
Standing Core Twists 33
Squat Rows 34
Squat Press 35
Shoulder Extensions 36
Chest Press 37
Bicep Curls 38
Three Stretches 39
Hamstring Stretch 41
Hip Flexor Stretch 42
Chest Stretch 43
Sample Routines 44

A Word About Soreness 44
Definitions 44
Beginning Routine 45
Intermediate Routine 46
Advanced Routine 48
About the Author 50

© 2007, 2008 Perfect Fit, LLC 8
All Rights Reserved
Congratulations


Hello, my name is Dave Soucy, owner of Perfect Fit Fitness Bootcamps and
founder of Healthy Weight Inner Circle. If you’re like most of my clients,
you’re reading this because you want to make a change in your life, and let
me first congratulate you for taking this step.

By taking the time to read this program, you are making a commitment to
seek positive change in your health, fitness, and life. It is an investment that
will pay off immensely for the rest of your life.

This manual will provide you instruction for safe, simple, and effective
exercises that you can do at home, most with little or no equipment. Make
no mistake, fitness and weight loss takes effort, but with my instruction, if you
are consistent with your fitness efforts, I know you can reach your fitness and
weight loss goals.

I don’t believe in those ‘lose 30 lbs in 30 days’ or ‘lose weight with no effort’
or ‘get six pack abs in six minutes’ rip offs that you often see advertised.
Long term fitness and permanent weight loss does take effort, and you will
need to challenge yourself with this program to see results. But, the effort
you put in will pay off like no other.

If you have tried diet after diet and always gained the weight back, or tried
the latest fat burner and didn’t see results, you hopefully now understand that
diets and magic pills will not provide long term weight loss and fitness.

The truth is, you have to eat right and exercise. Forever. This is not a
debate, and if you were hoping to find some magic secret in here that would
give you instant weight loss without any effort, well, sorry about that. You’ve
got the wrong book.

But, if you are finally ready to commit to a healthy lifestyle that includes
effective, simple exercises that you can do in the privacy of your own home,
then you’ve taken your first step. If you’d like even more info on exercising,
fitness, healthy nutrition, and weight loss, please visit our online fitness

community at Healthy Weight Inner Circle.

Dave Soucy
Dave SoucyDave Soucy
Dave Soucy



© 2007, 2008 Perfect Fit, LLC 9
All Rights Reserved
16 Benefits of
Healthy Weight Inner Circle

Everyone has their own reasons for making a decision to improve their life
through a fitness program. And while most people are concerned with losing
weight and looking better, here is a list of many of the other important
potential benefits that Healthy Weight Inner Circle can provide:

Loss of body fat
Do you know that when you attempt to lose weight by dieting alone, you end
up losing some fat, but also much lean muscle and water?

Also, calorie restriction causes your body to slow down your metabolism, so
as soon as you increase calorie intake again, the fat comes back on faster
than ever.

A strategy built around sound nutrition and exercise can help you maximize
fat loss while maintaining or gaining valuable lean muscle.

Weight control

Unlike diets, a sound nutrition and exercise strategy can lead to a lifetime of
stable weight, getting you off of the weight loss - weight gain roller coaster
that comes with diets.

A fad diet may get you back into those size 4 pants again for a month, but a
well thought out fitness lifestyle can keep you in them forever.

Look better naked
Well, who doesn’t want that?

Increased metabolism
Contrary to popular perception, a fast or slow metabolism is not a gift or
curse you are given at birth.

It is easy to blame your metabolism for weight gain, but in reality, we are
NOT the victims of our metabolism, rather we are the CREATORS of our
metabolism.

While calorie restricted diets literally destroy your metabolism, a properly
designed exercise and nutrition plan can dramatically fire up your metabolism

© 2007, 2008 Perfect Fit, LLC 10
All Rights Reserved
so you burn more calories all day, every day.

Increased muscular strength and endurance
Whether you participate in competitive sports, or just participate in activities
of daily living such as carrying your child up and down the stairs or lifting the
groceries out of the car trunk, increased strength will allow you to perform
better.

And for women, you do not need to worry about developing big, bulky
muscles in order to see improvements in muscular strength and endurance.

Increased cardiorespiratory efficiency and endurance
Do you get winded just going up a flight of stairs?

In less time than you think, a properly designed exercise regimen can deliver
marked improvement in your endurance. Research has repeatedly shown
that a regular exercise routine can improve the performance of the
cardiorespiratory system.

Do you realize that if you were able to reduce your resting heart rate by only
5 beats per minute, that translates into 7200 fewer times per day your heart
needs to beat? That is more than 50,000 fewer beats per week!

That is a lot less work that your heart will need to do.

Increased bone, ligament, and tendon strength
Resistance training and weight bearing exercise not only strengthen the
muscles, but strengthen the skeletal system and connective tissues as well.
This can greatly reduce your risk of injury.

Increased muscle mass
Along with an improved physical appearance, increased muscle mass
causes you to burn more calories throughout the day. Muscle is
metabolically active tissue and is the furnace in your body where fat is
actually used for energy.

More muscle means a faster metabolism.

Reduction in resting blood pressure
Did you know that high blood pressure increases the risk for coronary heart
disease, and can cause heart attacks or strokes?


© 2007, 2008 Perfect Fit, LLC 11
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According to the American Heart Association, one in four adult Americans
has high blood pressure, and nearly a third of them do not realize it. Of the
50 million sufferers, nearly half are women.

While medications are often warranted, lifestyle changes including
improvements in nutrition and regular exercise are key elements in the
control of blood pressure.

Improvements in cholesterol levels
Cholesterol, a fatty substance found in cells and blood, is necessary for
many normal bodily functions.

Unfortunately many people have cholesterol readings that are too high - 200
and above - putting them at increased risk of developing cardiovascular
disease.

If you are overweight, losing body fat can reduce your LDL (bad) cholesterol
and raise your HDL (good) cholesterol, and as little as thirty minutes of
exercise on most days can help improve overall cholesterol levels.

Decreased risk of diabetes
Type 1 Diabetes, where the body makes little or no insulin, is usually

diagnosed in childhood. Currently there is no known way to prevent Type 1
Diabetes.

Type 2 Diabetes, where the pancreas does not make enough insulin to keep
blood glucose at normal levels, usually occurs in adulthood and is far more
common, making up 90% of all cases of the disease.

Maintaining an ideal body weight and an active lifestyle are two of the main
factors in preventing the onset of Type 2 Diabetes.

Decreased risk of osteoporosis
Osteoporosis is a disease characterized by low bone mass and bone
fragility, which leads to increased risk of fractures. Men as well as women
may suffer from it.

Studies have shown that resistance training and weight-bearing exercises
are effective in increasing bone mineral density.

Improved self-esteem
There is truth in the saying "When you look good, you feel good."


© 2007, 2008 Perfect Fit, LLC 12
All Rights Reserved
The positive changes brought on by a structured exercise and supportive
nutrition program are not only physical. Increased confidence, energy, and
vitality are all benefits of a fitness lifestyle.

Improved posture
Whether it is behind a desk at work, behind the wheel of a car, or on the

couch watching TV, we all spend a lot more time than we should on our
butts.

These positions can lead to lower back problems, weak and rounded
shoulders, tight chest muscles, and a hunched over posture.

A properly designed exercise program can address these issues, and help
undo the damage we unintentionally do to our bodies all day long.

Decreased stress
Studies have shown that exercise can cause the brain to release endorphins
and other neurotransmitters that actually help to improve your mood and
leave you relaxed.

Overall improved health
The health benefits of exercise have been known for thousands of years, as
evidenced by this quote:


"Speaking generally, all parts of the body which have a function, if used
in moderation and exercised in labors to which each is accustomed,
become healthy and well developed and age slowly. But, if unused and
left idle, they come liable to disease, defective in growth and age
quickly."

Hippocrates 370BC

© 2007, 2008 Perfect Fit, LLC 13
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The Starting Line: Goal Setting

Most people have heard that when it comes to setting goals, you're
supposed to set SMART goals. SMART is an acronym for Specific,
Measurable, Achievable, Reasonable, and Time-based.

I'm in agreement with the first 3 of those.

Goals need to be specific, not wishy-washy. "I want to lose weight" is not a
goal, it's a daydream. "I will weigh 184 lbs by the end of this fitness
bootcamp" is a goal.

"I want to be invisible" is neither measurable nor achievable, so we're back
into daydreaming again. Obviously you need to be able to measure your
progress towards your goal, and your goal must ultimately be achievable if it
is going to have any real value. Simple enough.

I've got a little bit of an issue with setting Reasonable goals though. Always
being reasonable means you never really have to reach out of your comfort
zone and push yourself. Unreasonable goals, if still achievable, will force you
to push yourself further than you are used to, into the area where real growth
and accomplishment occur.

Always being reasonable (at least as far as goal setting goes) is for babies.
Run with scissors once in a while. Be unreasonable.

As far as Time-based goes, that is okay, but could be improved. I prefer to
have Event-based goals. The difference is subtle, but important.

If you say you want to lose 9 lbs of fat by August 31, and you don't do it, well,
so what? Where is the consequence for not meeting your deadline? There is
no consequence. With some random date as a deadline, it is too easy to let

yourself off of the hook when you really need to push yourself to make your
goal.

With an Event-based deadline there will be a consequence for not making
your goal. Let me explain.

Instead of picking an arbitrary date on the calendar, pick an event based in
the future: a school reunion, a wedding, a family gathering, a trip, etc. Don't
have any of those coming up? No problem. Call your doctor and set an
appointment for a physical.


© 2007, 2008 Perfect Fit, LLC 14
All Rights Reserved
Now, tell someone close to you about your goal to lose 9 lbs by the
reunion/wedding/gathering/trip/physical/etc. Now you have a real incentive to
stick to your plan because you can picture yourself 9 lbs lighter at your
specific event, and if you don't make it, the person you told will know.

The other benefit is that when you do reach your goal, not only will you feel
great about it, but you'll have that other person to share your success with.

That being said, it is important to set both short and long term goals for
yourself. If you have goals in mind for an event 16 weeks away, set
additional goals for 8 & 12 weeks. Also set goals for 6 & 12 months, and
make sure that you write all of them down.

Always remember to look at the big picture with your goals and
accomplishments. A client may be disappointed that her body fat percentage
“only” dropped 4% over 16 weeks. But think about it: At that pace she will be

able to go from 30% body fat to 18% in a year!

Obese to athletic in 12 months.

That is spectacular!

"The greater danger for most of us lies not in setting our aim too high
and falling short; but in setting our aim too low, and achieving our
mark."
Michelangelo

© 2007, 2008 Perfect Fit, LLC 15
All Rights Reserved
Exercise is Only Half the Battle
While the exercise movements and routines in this program are vital to
developing a strong, healthy body, maintaining a healthy weight, and losing
weight if necessary, also plays a critical role.

The reality is, you can do all of the exercise in the world, and undo your
efforts very quickly with poor nutrition. The key to proper nutrition is a
commitment to making some lifestyle changes.

Remember, fad diets will not work in the long term, and actually do more
harm than good.

At Healthy Weight Inner Circle, we have something called HWIC’s
Ridiculously Simple Rules of Good Nutrition. Take a couple of minutes to
click that link and read them now.

So What Does All of This Mean?

Fat loss is not complicated.

Eat right and exercise. Pretty simple stuff. While it may be hard to actually
do it, the strategy certainly is no more complicated than that.

Hopefully that article has at least helped you to gain a better understanding
of what eating right means.

Understanding gets you nowhere though. You have to take action and
implement what you now understand about nutrition, and couple that with a
consistent exercise program.

That is the only true way to healthy, long term fat loss.

© 2007, 2008 Perfect Fit, LLC 16
All Rights Reserved
The Cardio Myth
There are probably hundreds of myths surrounding fitness that I could
explode here, but an important one for you to understand is The Cardio Myth.

When I said that it is important to lose excess weight, how many of you
thought you’d need to do hours and hours of cardio every week?

I will tell you right now that you will not find any instructions in this book
telling you to 45, 60, 75 minutes or more of cardio exercise.

Sounds good already, doesn’t it?

Cardio Girl
Maybe you are one of those people spending 45

minutes a day, six days a week, on the treadmill
at the gym. If you aren’t, you have at least seen
this woman, Cardio Girl.

Cardio Girl wants to lose fat.

So she gets on the treadmill and checks out the
little chart on the treadmill display that shows her
what her heart rate needs to be for her to be working in “The Fat-Burning
Zone”.

Of course, there is a cute guy on the next treadmill over, so she cranks up
the speed to about 8 mph and starts her arms and legs pumping like she is
running from a chainsaw murderer.

She lasts about 45 seconds at that speed and decides it will be tough to look
cool if she has a myocardial infarction, so she slows it down and instead
decides that she is going to walk uphill.

So, training for her next Everest hike, she cranks the incline up as high as it
will go, and grabs onto the handles for dear life. If she lets go, she will be on
her butt.

Cardio Girl hangs on and keeps climbing Everest for the next 45 minutes.
She is confident that, since she is walking, she must be in “The Fat-Burning
Zone”, and fat must be melting off of her faster than ice in Phoenix.

© 2007, 2008 Perfect Fit, LLC 17
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She gets off the machine, most likely doesn’t wipe the sweat off of it, does
about 50 or so of the most poorly performed crunches ever seen, and
declares herself a gym diva.

Of course, Cardio Girl has been doing this exact same workout for 6 months
now, still has jiggly arms, flabby thighs, wears baggy sweatshirts, and hasn’t
lost a pound in 2 months.

But she continues to do this day in and day out, steadfastly refusing the
temptation to do any resistance training, because she doesn’t want to get
‘bulky’.
Smaller Muscles Burn Less Fat
This section of the book is not intended to be an in-depth science lesson, but
the notion that long duration aerobic exercise (endurance training) is not
preferred for fat loss goes against what most people mistakenly believe, so a
little depth is beneficial.

If you think about it logically, it will begin to make sense.

First, muscle is the tissue in the body where fat is burned for energy.
Endurance training does not make your muscles bigger, and in fact it can
make them smaller.

Thus, less muscle mass will result in fewer calories burned throughout the
day.

Next, endurance training makes your muscles more efficient at energy
utilization.

What does that mean?

Well, if today it takes 100 calories of energy for you to run a mile, and you
stay consistent with your endurance training, you will eventually only need to
use 70 calories to perform that same task.

In other words, to burn that same 100 calories, you will now need to run
almost 1.5 miles!

So, now not only are your muscles possibly smaller and burning fewer
calories during your workout, they burn fewer calories throughout the rest of
the day because of the effects of the endurance training.

© 2007, 2008 Perfect Fit, LLC 18
All Rights Reserved

Now are you beginning to understand why Cardio Girl could not lose those
flabby thighs?

Efficient Muscles Are Good, But
Don’t misunderstand the point here. Endurance training can make your
muscles more efficient, and efficient muscles are a good thing if that is your
goal.

But, we are talking about losing excess fat, not running a marathon.

That’s a different goal, and when fat loss is the goal, relying solely on
endurance training is one of the least effective exercise
routes to get there.

Think about this: picture an Olympic 100 meter

sprinter. Body like a Greek statue right?

Well, guess what?

They don’t do long duration cardio. They sprint, they
rest, then they sprint some more. Short duration, high
intensity activity.

Would you rather look like an Olympic sprinter, or an Olympic marathoner?
Have you seen what marathon winners look like?

I’m not implying that you can achieve the body of an Olympic sprinter, but
that is certainly a better target than a marathoner.

Why Cardio Girl is Wrong
Let’s be clear on the fact that Cardio Girl’s goal is to lose fat and get her
weight down.

Obviously there are plenty of health benefits that can come from doing long,
steady sessions on the treadmill including stress reduction, lower blood
pressure, and improved cholesterol just to name a few.

But, as far as a strategy to lose fat and get into her skinny jeans, Cardio Girl
is going about it all wrong.


© 2007, 2008 Perfect Fit, LLC 19
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More Calories, Less Time
So if long duration, steady-state cardio isn’t the answer, what is?

High intensity interval training.

The truth is, long duration, low intensity training does very
little to keep your metabolism elevated after you finish
your training session.

What?

Yes, you are burning more calories when you are walking
on that treadmill, but within 30 minutes or so of finishing,
your metabolism is right back down where it was before
getting on the treadmill.

On the other hand, research has shown that high intensity
training routines, even if they are shorter in duration, will keep your
metabolism elevated for a much longer duration after the training session is
over, possibly for as long as 12 to 24 hours.

Sounds like a good thing, doesn’t it?

A study published by the Journal of the American College of Nutrition by RW
Bryner and others documented this fact. The subjects of the study were split
into two groups: a high intensity exercise group and low intensity exercise
group.

Even with no change in diet, significant fat loss was observed in the high
intensity group.

That was not the case in the low intensity group.

Again, positive changes in blood pressure, cholesterol, etc. could be
experienced by both groups, but for a goal of fat loss, the long duration, low
intensity group lost out.

Starting to make sense now?
But What About The Fat-Burning Zone?
One of the worst things fitness equipment manufacturers ever did was put
those foolish “Cardio Zone” and “Fat-Burning Zone” charts on their

© 2007, 2008 Perfect Fit, LLC 20
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equipment. This caused people to obsess over the percentage of calories
burned coming from fat while they are on that piece of equipment.

Who cares!?

How about worrying about how much fat you are burning the other 23.5
hours during the day? Doesn’t it make sense that that would be much more
important?

Cardio Girl is focusing on proportional fat calories burned instead of total fat
calories burned.

Sure, the percentage of calories burned coming from fat may in fact be
higher while she is in the “fat-burning zone” on the treadmill. But, if she
performed shorter duration, higher intensity exercise coupled with resistance
training, she would burn more total calories all day.

That is where your focus should be, not on specific

caloric expenditure just during your workout.

Think about it this way: would you rather have 40%
of $100 or 20% of $1000?

Okay, So What are Cardio Intervals?
High intensity cardio intervals are a much more efficient means of working
out and burning fat. If you’re interested in burning more fat by spending less
time on the treadmill (or bike or elliptical or stairclimber or jogging or
whatever), then you should really read this article now.

© 2007, 2008 Perfect Fit, LLC 21
All Rights Reserved
Two Important Points First
Remember The Belly Button
Throughout the exercise descriptions in this book, you will see the instruction
to “Keep the belly button drawn in.” Eventually this will become second
nature to you, but before you start, you should practice to get the feel for it.

To do this, simply pull your belly button in, away from your shirt and towards
your spine. An observer should see no external movement from your
midsection, shoulders, head, or spine. You should not be holding your
breath and should be able to speak and breathe normally as you do this.

Another way of thinking about is to “brace your abs”, like you would do if I
was about to punch you in the stomach. Not that I would, but you get the
point.

The purpose of this is to activate the transversus abdominis and other
muscles that act to stabilize your spine.

People often ignore these muscles in their exercise programs, but they are a
critical component when it comes to overall strength and stabilization during
exercise, as well as during all of the movements that occur in daily life.

It is also important that you do not hold your breath during the exercises. A
good rule of thumb is to exhale on the exertion and inhale on the return to
starting position.

A Note on Exercise Intensity and Certain Medications
If you are taking any prescription or over-the-counter medication, you must
check with your health care provider prior to beginning an exercise program
to ensure that you are aware of any possible side effects or adverse
reactions, and to gain a complete understanding of any limitations imposed
on you by your health care provider.

This is vitally important and cannot be stressed strongly enough.

Now let’s move on to the exercises. If you’d like to see video
demonstrations of these, plus about 75 other fat-burning, muscle-
toning exercises, check out the no-risk trial at
www.HealthyWeightInnerCircle.com.

© 2007, 2008 Perfect Fit, LLC 22
All Rights Reserved
Bodyweight Exercises You Can Do Anywhere
The Plank
The Plank is an excellent
way to target your
transverse abdominis and

the other core muscles
that work to stabilize your
spine.

Lying on the floor, support
yourself on your elbows.
They should be directly
under your shoulders, so
that your upper arms are
perpendicular to the floor.

Draw the belly button in and lift the hips off the floor so that you are
supported by your elbows and toes.

Do not let your butt either
sag down, or arch up in
the air.

Your body should be
straight from shoulders to
feet, like a “Plank”.

Be sure to keep the belly
button drawn in and do not
forget to breathe.

Hold in the up position for
8 – 10 seconds, and then
slowly lower yourself.

With a 5 second rest in between repetitions, perform this movement 5 times.
As you get stronger, increase the time held in the up position.

As your core strengthens, you will begin to hold the position for 15, 20, 30,
and even up to 60 seconds. Don’t increase the number of repetitions as you
get stronger. Instead, keep increasing the time held in the up position.

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Side Bridges
Lie on your side,
resting on your
elbow, with one
foot on top of the
other.

Keep your body in
a straight line
from ankles to
knees to hips to
shoulders.

Make sure your
elbow is directly
under your
shoulder, so that your upper arm is perpendicular to the floor.

Rest your top hand on your hip as shown in the picture.

Draw the belly button in, and lift the hips up off of the floor, so that your body

is in a straight line from foot to shoulder.

Remember to keep the belly button held in throughout the entire exercise,
and do not forget to breathe.

Hold in the up position for 8 – 10 seconds, then slowly lower yourself. With a
5 second rest in between repetitions, perform this movement 5 times, then do
the same on the opposite side.

As you get stronger, increase the time held in the up position.

As your core strengthens, you will begin to hold the position for 15, 20, 30,
and even up to 60 seconds.

Don’t increase the number of repetitions as you get stronger. Instead, keep
increasing the time held in the up position.

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Stability Ball Wall Squats
Stability ball wall
squats are a great
exercise for the
muscles of your
legs, hips, and
butt.

Place the stability
ball between your
lower back and
the wall and place
your feet
approximately one
foot out in front of
you, slightly wider
than hip width apart.

Looking straight ahead and drawing the belly button in, squat down as low as
you can with proper form, but not going below the point where your thighs
are parallel to the floor.

Your feet should
be far enough in
front of you so
that in the
squatting position,
your lower leg is
perpendicular to
the floor.

Exhale as you
push back up to
the starting
position in a
smooth, controlled
manner.

You should keep your glutes squeezed and do not lock out your knees at the
top of the motion. Repeat for the desired repetitions.