ULTRA FIT = TRANSFORMATION

This is what 100% dedication and determination looks like!

Here is an amazing transformation that we wanted to share with everyone. This is 100% determination!

Ultra Fit = Transformation!!!!  

Dear John,

I just wanted to take a moment to express my gratitude to you and your Ultra Fit team. Since that first day in September when I walked into the gym and told Vernon Allen what my goals where, He has done everything possible to keep me on track and help me to not only achieve my goals but to go way farther then I dreamed possible.  Never would I have thought that I would be on stage proudly strutting around in a bikini!!!!

 I also want to say thank you for the help with the nutrition and the prep work outs. With all you had going on with Eric and everything else you do, you still took the time to plan my nutrition specifically for me. I told Vernon I was a little nervous to start eating all those carbs the last few days and He told me to chill out and trust in your knowledge. I did and WOW!!!! Thank you for the one on one treatment. It is awesome to have someone so knowledgeable guide you through the steps necessary to achieve your goals.

 I also wanted to take this time to let you know how helpful and encouraging Tonya and Lauren Simpson were to me on the last leg of this journey. They used their knowledge and past experience to guide me through the competition and it would have been a much more challenging weekend if they had not been there guiding me, and fixing me throughout the whole thing. I was very fortunate to have them there.

 I am sending along some before pictures along with some pictures from the competition.   It is quite the amazing transformation. Why anyone who wanted to transform their bodies is not on the Ultra Fit program, I will never know. Thanks again to you and your Ultra fit team.  They are amazing!!!!!!

 Your friend always,

Eileen Kane

Eileen has proven that anyone with focus, drive, and dedication can change their life.  We are so proud of you Eileen!

BEFORE

AFTER!!!!

Is it permissible to have 
a "Cheat Day" on the

Ultra Fit Weight Loss Program?

(Anderson Independent article - Sunday April 12, 2012)

By John DeFendis

(Here is a great question answer article, written by our very own John DeFendis, that answers an important and popular question in weight loss.....Can I have a "Cheat Day?")

Dear John,

I originally spoke to you about losing 45 pounds and since that time I have been working with one of your Ultra Fit Personal Trainers at Coop's Health and Fitness. Just as you promised, I have lost 33 pounds in 6 weeks and I only have 12 pounds to go before I reach my goal.

I had one quick question for your regarding the program.

I have read in a few online diet websites that it is okay to have one Cheat Day or one Cheat Meal?

Is this permitted on the Ultra Fit program?

Nick

ANSWER:

Nick,

First I would like to CONGRATULATE YOU on your 33 pound weight loss. Awesome Job! You are doing great and have lost the 30-35 pounds that we promised in that period of time.

Now it is time to lose the other 12 pounds so we can see you safely to your goal.

Now, to answer your question:

"CHEAT MEAL?" ABSOLUTELY NOT!

Your question is a good one because it is easy to be confused by people who write articles but lack the discipline of a champion or someone with a solid goal and commitment. Our trainers, our managers and I, all think like winners and instill that attitude in our clients. We want you to think like a winner and become a winner while reaching your goals. There are many programs that allow a "Cheat Day." Unfortunately...those are the programs that fail and those are the programs for people who have not made a serious commitment by joining a gym and hiring a quality personal trainer. I commend you on your commitment, your success with our program and our trainer. But you have not reached your goal as of yet and I quote Rocky in the movie Rocky 3:"WE GOT MORE TO DO, NICK!"

(Okay...It was Mick in the movie but here it is you...Nick.)

Here's a thought...

Your health is important and it should always be a priority.

Just as you made a commitment to follow the program, work with your trainer and go after your goal of being healthy and losing the weight...we also make other commitments in life that are as important as our health.

One is marriage.

Does our wives allow us a "CHEAT DAY" to hook up with a blonde or red head?

I don't know about you Nick...But my wife wouldn't take it lightly if I told her that I deserve a Cheat Day because I have been good for the past 6 weeks.

No...If I had done that then I wouldn't be here merrily typing this e-mail to you.

Is it okay to "CHEAT" on anything?

CHEAT - 1 : the act or an instance of fraudulently deceiving

Who would you be deceiving? Yourself, your trainer and our program and many people who care to see you succeed and reach your ultimate goal. Why would you consider "CHEATING" an option then? You shouldn't.

No, Nick, You need to do this right and get the results we spoke about. You made a commitment to yourself, your trainer, our program and me...and CHEATING is absolutely not an option.

STAY THE COURSE...You will be thrilled in another couple of weeks after you have achieved your goal and your success!

Then we can modify your program for maintenance.

I am excited for you and your commitment!

Once again, GREAT JOB!

Respectfully caring about the future of South Carolina's residents,

Your Personal Trainer,

John DeFendis

  

Gym membership: an investment in your health, body and future

OK, to address the "elephant in the room" - YES, we are a business and we are able to keep our doors because people/members purchase gym memberships.  However, that being said, our #1 priority is to help change people lives through health and fitness and we do this by giving our community state of the art fitness facilities staffed with health and fitness experts to assist and educate our members. To address the concept of a  gym membership, here is a message from Ultra Fit at Coop's founder, John Defendis.  

"The truth of the matter is that everyone can afford to join a gym if they really want better health, a better quality of life and a better body. Let’s face it, the average cost of a gym membership is about one dollar a day and anyone who truly understands the value of a gym membership would find a way to save a dollar a day.

A medium-size cup of coffee costs more than a dollar today. The simple truth is that a person cannot afford NOT to join a gym and take care of his body, health and future. Losing weight and getting fit is the best health insurance policy you can buy. My monthly health insurance policy costs 20 times the monthly cost of a gym membership and it offers nothing more than a $10,000.00 a year deductible. It is easy to recognize the fact that I can control my blood sugar levels, my cholesterol levels and my blood pressure through proper daily exercise and good Ultra Fit nutrition.

It is easy to do the math when you look at the investment in a gym versus that of a health insurance policy. Often times people will use the financial card as an excuse not to exercise. They can easily afford it financially but they lack the ambition to take control of their body and their health and do what is necessary to become healthy and fit.

With each passing month their weight slowly rises, and then one day they realize that they are obese, unhealthy and one strip of bacon away from a heart attack, or a chocolate covered raisin away from a diabetic coma.

My best recommendation for anyone who cares about their health and the future of their family is to make the small investment in a gym and a trainer and workout three to four days a week. It may surely save your life, add years to your life and give you the energy and quality of life that you truly deserve.

I am not trying to offend anyone. I am just telling the Hard Truth because I care.

It is important for you to know not to over commit and try to workout six days a week. A four-day workout program will give you the results you desire in losing weight and becoming healthy.

Get started soon and you will look and feel so much better by the time summer arrives!"

Exercise can benefit fibromyalgia patients

(Here is a question and answer from Coop's Ultra Fit director, John DeFendis)

Q: My wife desperately wants to lose weight and be healthier but she suffers from a condition called fibromyalgia. Do you know anything about this condition, and is there any way that she will still be able to exercise and lose the weight with all of the pain and symptoms from it? — Larry (a concerned husband)

A: I have really good news for you. We have successfully worked with and helped hundreds of women with fibromyalgia, and we can help your wife also. There are also many studies that show the benefits of exercise and proper nutrition with fibromyalgia patients.

An exercise program that incorporates strength training and stretching can improve daily function and alleviate symptoms in women with fibromyalgia. These benefits appear to be enhanced when exercise is combined with education about managing the disease.

Patients with fibromyalgia experience chronic pain throughout their bodies for at least three months, along with specific sites of tenderness.

Daniel S. Rooks, Sc.D., from Brigham & Women’s Hospital and Harvard Medical School, Boston, and now with Novartis Institutes for Biomedical Research, Inc., Cambridge, Mass., and colleagues recruited 207 women taking medication for fibromyalgia.

For 16 weeks, the women were randomly assigned to four groups: 51 performed aerobic and flexibility exercises only; 51 added in strength training; 50 received a self-help course on managing fibromyalgia; and 55 participated in all the exercises and the education course. The exercise groups met twice weekly, gradually increasing the length and intensity of their workouts, with instructions to perform a third day of exercise on their own.

A total of 135 women completed the study and underwent a six-month follow-up assessment. As measured by two self-assessment questionnaires and one performance test, women who participated in all forms of exercise improved their physical function, an effect that was larger in the combined education and exercise group. “Social function, mental health, fatigue, depression and self-efficacy also improved,” the authors write. “The beneficial effect on physical function of exercise alone and in combination with education persisted at six months.”

“The present study suggests that progressive walking, simple strength training movements and stretching activities are effective at improving physical, emotional and social function ... in women with fibromyalgia who are being actively treated with medication,” the authors write. “The findings suggested the need for inclusion of appropriate exercise and patient education in the treatment of individuals with fibromyalgia.”

Journal reference: Arch Intern Med. 2007;167(20):2192-2200. This research was supported by an Arthritis Foundation Investigator Award (Dr. Rooks) and National Institutes of Health grants.

If you have fibromyalgia, the idea of any type of exercise may make you want to cringe or dismiss the possibility. Although some exercise may seem painful, especially on those tender muscles and joints, it is actually one of the most beneficial treatments for fibromyalgia symptoms. Exercise will actually help lessen your pain, strengthen your muscles, and make each day seem a little bit easier. Strength training in particular has been one of the most beneficial treatments for fibromyalgia sufferers.

What is Strength Training?
Strength training is a type of exercise that involves using your muscles to lift extra pounds. Over time, you lift increased amounts of weight in order to develop your strength, muscle and endurance. Strength training is typically done with free weights (like barbells and dumbbells) or on strength training equipment designed to target specific areas of the body.

Strength training targets all the major areas of the body, including the arms, legs, abdominals, back, shoulders, and chest. There are specific strength training programs and exercises designed to work out particular muscles in these body parts. A qualified professional Ultra Fit trainer can design a calculated and progressive program that will change your life and make you look and feel like a different person.

Strength Training vs Weight Training
When you first think about strength training, you might envision big buff bodybuilders or muscular women. This is not the type of strength training that is advised for people with fibromyalgia. Instead, strength training for fibromyalgia sufferers is focused on developing increased strength, endurance, and muscle tone throughout the body – not those huge, bulging muscles. Fibromyalgia sufferers who wish to strength train should not be concerned with the amount of weight they can lift, but rather that they lift small amounts of weight regularly and correctly.
     Strength training is highly recommended for fibromyalgia sufferers because of the wide variety of benefits it can offer. A professionally designed and implemented regimen of strength training can help reduce the symptoms of fibromyalgia. The benefits of strength training also include:

• Strength training helps to reduce muscle pain and stiffness by encouraging daily use of all body parts and more blood flow throughout the body.
•  Strength Training also helps to improve your overall fitness level, increasing your energy and reducing your fatigue.
• Strength training has been shown to improve sleep habits, allowing you to fall asleep faster and remain in deep sleep longer.
•  Strength Training can help to improve your mood and alleviate symptoms of depression.\
• Strength training can also provide a number of other important benefits, like increasing your metabolism for fat loss and reducing your risk of osteoporosis.

The good thing about strength training is that it is safe and effective for practically anyone if it is implemented by a professional and performed correctly. Even if you are de-conditioned, you can still begin a moderate strength training program and receive fantastic benefits. Strength training is most beneficial when balanced out with a program for flexibility. (stretching regimen) However, strength training on its own will also help to reduce the symptoms of fibromyalgia.

Check out some of these Testimonials:

Can a Woman

 get rid of Cellulite?

Yes!

Cellulite is a skin condition that affects 9 out of 10 women over 30 years of age and

many are unclear why it occurs. More importantly, most women are unsure

about the best ways to get rid of cellulite.  The good news is that you can get rid of it and look and feel years younger!

Cellulite occurs when the top layer of skin tissue that surrounds fat cells becomes rigid and stiff. The fat cells then begin to either bulge or sag, causing the lumpy, dimpled appearance that looks unsightly and unattractive. The condition of cellulite is further enhanced when the person is eating a high sodium diet which will cause the extra-cellular water (water under the skin but not inside the muscle).

A high fat intake makes the problem escalate and the biggest contributor of cellulite comes from lack of strength training and inadequate protein consumption, which causes muscular atrophy (loss of muscle tissue) and saggy skin.

A good strength training program that is combined with the Ultra Fit diet, which incorporates the correct amount of quality proteins, complex carbohydrates and properly spaced and executed meals will diminish the appearance of cellulite and help restore your legs, butt, thighs and stomach to the tight, youthful look of younger days.

By strength training with a personal trainer on a regimented and progressive weight training program (a program that targets the major areas of the body for maximum caloric expenditure and then specializes in the specific areas you want to focus on) and then combining that workout program with proper nutrition, you will be able to rid the body of cellulite and tone up!  With a properly designed nutritional program the correct amount of complex and clean carbohydrates help the muscle by restoring glycogen (the fuel that the muscle utilizes to expend energy) and also by increasing

cell volumnization (expanding the muscle by increasing intracellular water volume).  This will make the muscle a little stronger, leaner, shapelier, firmer and tight to the skin.  At the same time we drop the sodium from the diet (actually lower the sodium intake) which in turn will rid the skin of extra-cellular water (water that causes bloating, cellulite and blurs definition).  The process is further enhanced by dropping unwanted saturated fats from the diet.  By combining weight training, we are able to reduce cellulite and firm the muscle. We build muscle by training with weights and we harden the muscle by taking in the right amount of quality carbs and proteins as well as dropping sodium and fats from the diet.

This process is guaranteed to be effective!  Don't waste valuable time...Be proactive and start working out with an Ultra Fit Personal Trainer at Coop's Health & Fitness today!  Best of success!!!

 An ULTRA FIT AT COOP"S "Q & A" 

How much Water should we consume each day?

WATER#1. 75% of Americans are chronically dehydrated..
(Likely applies to half the world populatio

#2. In 37% of Americans, the thirst mechanism is so weak
that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism at least 3%.

#4. One glass of water will shut down midnight hunger pangs
for almost 100% of the dieters studied in a University of Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of
water a day could significantly ease back and joint pain
for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on
the computer screen or on a printed page.

#8.. Drinking 5 glasses of water daily decreases the risk of
colon cancer by 45%, plus it can slash the risk of breast
cancer by 79%., and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water
you should drink every day?

Why Drinking Water Will Help with Weight Loss & Greater Health.
Water is the most common compound on earth, the fluid which all life depends upon. Humans need to drink water! It's the one liquid Humans must have to live. An average person can go nearly two months without eating, but less than a week without water. Yet, important as water is, most of us know little about it, let alone how much water a human needs to consume?


The skinny on water:
Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.
Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.
Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.
For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.
Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.
Water can prevent and alleviate headaches.
Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.
Water aids in the digestion process and prevents constipation.
Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.

Doing the Math
Every day a human loses water through breathing, perspiration, urine and bowel movements. For a human body to function properly, we must replenish our water supply by consuming beverages and foods that contain water.

The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

One popular method of calculating the necessary daily water intake is the "8 x 8 rule" - drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.

There are different ways to calculate human water needs. As a general recommendation you can simply follow the replacement rule based upon gender. Men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

In any event you should drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day.

Different Strokes
The amount of water a human needs can vary. Humans need to modify their total fluid intake depending on how active they are, the climate they live in, their health status, and if they are pregnant or breast-feeding.

Workouts
If humans exercise or engage in any activity that makes them sweat, they need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake.

How much additional fluid humans need depends on how much they sweat during exercise, how long they exercise and the type of activity they are engaged in. Additionally, humans need to continue to replace fluids after they are finished exercising

Pregnancy or breast-feeding
Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing.

Why Cardio is NOT the Answer for Fat Loss

WHY CARDIO IS NOT THE 

ANSWER FOR FAT LOSS!

Here is a question and answer explanation from Ultra Fit at Coop's founder, John DeFendis

Dear Mr. DeFendis,
I continue to hear about your "Cut out the Cardio" for Fat Loss philosophy and quite frankly, I have heard people say that you are crazy.
Can you give me your perspective?
I wanted to give you a chance to respond to my inquiry, even though you probably won't publish my letter publicly.
Anonymous
**************

Dear Friend,
And I use the term "friend" in a sincere way because you are giving me an opportunity to wake some people up to the realization that cardio is not the answer
for someone who wants to lose weight and get in shape.
Afterall, there are millions of people doing cardio everyday and our society is fatter than ever!
People need to be educated on fitness with real information that works.
As to those people who think I am crazy?

How can anyone argue with the weight loss success of tens of thousands of people over a 30 year period who have transformed their bodies, their health and their lives with Ultra Fit and our training philosophies?
Quite frankly, NOTHING Succeeds like SUCCESS!
Okay so lets get on with it.

Any specific cardio exercise that one does (treadmill, bike, stairmachine, running, etc) will burn a small amount of calories during the exercise and then cease to burn additional calories within hours after the exercise is completed.
Our Ultra Fit program at Coop's Health & Fitness and our philosophies are quite different when burning fat and getting in shape. By eliminating the cardio exercise we will still achieve the cardio benefits of working the heart, lowering blood pressure and cholesterol and we will also help stabilize blood sugar levels. At the same time we will utilize more energy (calories) and burn more fat while also increasing our metabolic rate by having more lean, firm and toned muscle. The end result will always be a lean, firm and fit body with the capabilities of staying that way.

Let me explain how this works by asking you a question.
If you were to take apart a living room wall unit and lay the pieces on the floor and then begin to put that wall unit back together. Could you rebuild that wall unit WITHOUT using any energy at all?
The answer is obviously NO.
Any activity is going to utilize energy and even though you expended energy taking that wall unit apart, you will expend more energy rebuilding it because it will take more time to do that.

Now lets look at a Challenging Ultra Fit Strength Training workout that lasts just one hour a day. During that hour you will expend more energy then you expend walking or running on a treadmill. Why? Because you are engaging more muscle and your intensity level is higher. But here is the kicker and the reason why strength training and Ultra Fit, a properly implemented nutritional program for recovery and rebuilding is more effective at melting away fat than cardio is.

During a great workout the body breaks down tissue. Following the workout the body works hard to rebuild that muscle tissue and in order to adapt to the demands that you placed on the muscle, even builds additional muscle tissue, providing you are ingesting the right foods and the right amounts.
This process takes between 48-72 hours and during that time the body is utilizing tremendous amounts of energy to rebuild and recover. It is this energy (calories) that is helping us burn our bodyfat stores and get in great shape.
We are also building new shapely muscle which is going to increase our metabolic rate and even burn more fat and help us stay fit and healthy for years to come.

So why cut back on the cardio?
Simply because the first thing that the cardio will burn is ingested calories and we want those quality calories to be utilized to build muscle after a workout, therefore allowing us to burn more fat. 

Message from John DeFendis