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    • Contact Us
    • Blog
  • Home
  • Personal Training
  • Millers Athletic Club
  • Exercise and Nutrition
  • TTPT Testimonials
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  • Blog

Nutrition + Exercise...Make this Dynamic duo work for You!

Frequently Asked Questions

Email your questions to trainermike21@msn

Regular exercise can lower the risk of diseases such as diabetes, heart disease,  obesity and osteoporosis, as well as reduce the reliance of some medications to control and maintain levels such as blood pressure and cholesterol. 


To burn off the 72 calories in one small Snickers, one has to run for 8 min, or walk for 19 min.


It takes about 6-8 weeks for the muscles to rebuild, with routine fitness workouts.  Results depend on adhering to a proper diet and a regular exercise routine, including adequate sleep.  


Here are a few exercise examples...

Chair/Floor Exercises

Resistance Band Exercises

Chair/Floor Exercises

Geared towards those who have balance issues, to safely build strength and stability

Dumbbell Exercises

Resistance Band Exercises

Chair/Floor Exercises

Utilize the weight of various sets of dumbbells, to challenge the muscles and promote growth and strength

Resistance Band Exercises

Resistance Band Exercises

Resistance Band Exercises

Give your muscles a different level of resistance and fight gravity in a new way, to define and tone your muscles

Chair/Floor Exercises

ab crunch floor (pdf)

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back ext floor (pdf)

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bridges floor (pdf)

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chair squat (pdf)

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heel toe walk chair (pdf)

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knees side to side floor (pdf)

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knees to chest chair (pdf)

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lying superman floor (pdf)

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side leg lift chair (pdf)

Download

Dumbbell Exercises

chest fly dumbbell floor (pdf)

Download

deadlift stand dumbbell (pdf)

Download

dumbbell row chair dumbbell (pdf)

Download

front raise stand dumbbell (pdf)

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overhead ext dumbbell (pdf)

Download

seated butterfly lift dumbbell (pdf)

Download

tricep kickback stand w chair dumbbell (pdf)

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upright row standing dumbbell (pdf)

Download

Resistance Band Exercises

calf raise seated band (pdf)

Download

chest fly band standing (pdf)

Download

overhead ext chair band (pdf)

Download

chest press stand band (pdf)

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pull back stand band (pdf)

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seated row band (pdf)

Download

single leg press band chair (pdf)

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thigh abduction seated band (pdf)

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up and diagonal chair band (pdf)

Download

upright row seated band (pdf)

Download

Nutritious & Delicious Recipes

Looking for something to change up your eating routine?!  Try these recipes to help you stay on the right nutritional track!

cranberry nut cookies (pdf)

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baked mac ad cheese (pdf)

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smoothie recipes (pdf)

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pumpkin bread (pdf)

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healthy candy apple wedges (pdf)

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overnight pumpkin & oats recipe (pdf)

Download

Baked Cod (png)

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Grilled Zuchinni (png)

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Mango Chicken Wrap (png)

Download

Chicken Salad Recipe (png)

Download

Pumpkin pancakes flyer (png)

Download

Grilled Blackened Shrimp Tacos (docx)

Download

TTPT Snacks (pdf)

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Other Nutritional Nuggets

Have some questions about why we need to eat certain foods?  Click below to read all about it!

Fiber Facts (pdf)

Download

The Power of Potassium (pdf)

Download

Effects of Sugar on the Body (pdf)

Download

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  • Personal Training
  • Millers Athletic Club
  • Exercise and Nutrition
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