Full-body Workout 1-2 x per week (approx. 30-40 mins.) Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets Lateral raise 1 set Bicep curl 1 set Triceps pushdown 1 set Leg curl 1 set Leg extension 1 set Upper / Lower Split 2-3 x per week (approx. 25-40 mins) A. Upper Seated row 2 sets Shoulder press 2 sets Lat pull-down 1 set Pectoral fly 1 set Lateral raise 1 set Bicep curl 1 set Triceps pushdown 1 set

B. Lower Leg curl 2 sets Glute machine 1 set Leg press 2 sets Leg extension 1 set Frequently Asked Questions Q. How do I lose flab on back of my arm or my spare tire? A. It is physically impossible to only lose fat in one area. What you can do is decrease body fat by burning more calories than you consume. Increase muscle tissue with strength training and burn more calories all day long, even while you are sleeping! Q. How often should I strength train if my goal is to burn fat? A. 2-3 times per week would be great! You will build muscle tissue, which burns calories 24 hours a day, and you will decrease chance for excess calories to be stored as fat!

Q. What if I don't want to bulk up? I just want to tone. A. If it were that easy to bulk or get big nearly every guy in gym would be huge] Women generally don't have genetic potential to build large muscles due to hormonal differences. Plus, don't forget that adding muscle tissue to your body is a good thing! It makes everything you do much easier, reduces chance for injury, and increases your metabolism! Q. How many sets and repetitions should I do? A. This will vary depending upon your goal. If you are training to increase strength, due fewer sets but higher intensity (1-2 sets to failure per exercise). If training for muscle size, perform multiple sets (2-4 sets, but only 1 to failure). The number of repetitions will vary also depending upon speed at which you move weight and your goals. In general, shoot for 8-12 reps. Q. What are benefits of strength training? A. Strength training, if done correctly, can make some major changes to your body and mind! Here are just a few: 1. Increased metabolism 2. Increased strength and flexibility 3. Increased muscle tone 4. Reduced stress levels

For more information on how you can maximize benefits of strength training, please call me at 240-731-3724 or e-mail jesse@achieve-fitness.com

My eighty-five year old God-Mother is recovering from a high blood pressure induced stroke in 1996. From drinking her "Cherry" tea each day, her blood sugar level maintains within 90-140, and swelling in her ankles is totally gone relieving fear of possible feet amputations. After a total blood work-up, her doctor has reduced her insulin intake to as needed, instead of automatically twice daily.

Anyway, my Mother's home in Memphis, Tennessee had 3 Cherry trees on property, so we never threw away any of leaves. We simply bagged them and saved them until she brewed them into Cherry Tea. But today, there is a Gourmet Cherry Tea from Lindsay Gardens Fine Teas, located at 297-101 Kinderkamack Road #178, Oradell, New Jersey 07649.

John Eddie"JJ"Jones SVP PacificRimDGroup