1. The Top 3 Personal trainer secrets By: Kelly Gibson Fitness & Nutrition Specialist Owner @ Kelly Athletics LLC

2. About Kelly Athletics Specializing in Weight Loss, Strength Training, and Sports Performance

3. Today’s Outline Uncover the Top 3 Personal Trainer Secrets about: 1.How to Lose Weight 2.How to Build Muscle 3.How to Enhance Sports Performance

4. Unfolding the Top 3 Secrets with the Optimum Performance Training model One must complete the lower phases before advancing to a higher phase on the OPT ladder Nasm.org

5. Secret #1: How to Lose Weight Monthly Training Plan Incorporate cardio, strength + stabilization training

6. Stabilization Endurance Phase Increase muscular endurance with lower weights, higher reps, moderate intensity, slow tempo Increase stability & neuromuscular control with balance equipment (such as a foam pad or Bosu ball) Progress exercises by increasing difficulty to balance then increasing weight-bearing load

7. Strength Endurance Phase Enhances stabilization endurance and improves prime mover (muscle) strength Perform Supersets – alternate between strength and stabilization exercises Alternate from low to high weight, alternate between high to moderate reps, slow to moderate tempo, and low to moderate intensity

8. Secret #2: How to Build/Tone Muscle Monthly Training Plan Include Hypertrophy + Maximal Strength training

9. Hypertrophy Phase Maximal muscle growth by honing in on individual muscle groups Making your muscles LOOK bigger & toned Lower reps, more sets and rest periods, higher intensity, moderate tempo

10. Maximal Strength Phase For bodybuilding and strength athletes Increase motor unit recruitment by maxing out on heavy weights and very few reps Improve peak performance with explosive movements Requires multiple sets and longer rest periods

11. Secret #3: How to Enhance Athletic Performance Monthly Training Plan Phase 5: Power Fast movements with light weights Enhances neuromuscular efficiency, improves prime mover strength, & increases rate of force production Incorporate Speed Agility Quickness + Plyometric Training

12. Plyometrics for Sports Performance Dynamic training Jumping Explosive movements Bodyweight Exercises

13. Speed Agility Quickness for Sports Performance Training designed to improve speed & reaction time Accelerating, decelerating, and dynamically stabilizing

14. Summary of the Top 3 Trainer Secrets 1.Lose Weight with Balance Training in the Stabilization Phase and Supersets in the Strength Phase. 2.Increase muscle mass with heavy weights in the Hypertrophy phase & Maximal Strength phase 3.Enhance sports performance during the Power Phase with a focus on plyometrics and SAQ

15. To Learn More: Contact Kelly Gibson Certified Personal Trainer Certified Nutrition Coach 480-270-4968 125 W Gemini Dr #E10 Tempe, AZ 85283 training@kellyathleticsllc.com Resources: NASM Certified Personal Trainer book, 2012 edition