Adam Freeman Personal Training

Give the Gift of Fitness!

2011-12-14T15:04:00.004-05:00

HOLIDAY/NEW YEAR FIT START PACK
-- Hurry…Deal Ends January 15th 2012 --

GET FIT FOR ONLY $99(Total Package worth $280)

- 3 One on One Personal Training Sessions:

1st Session Includes: 1 Fitness Assessment Session with Adam Freeman which involves Body Composition Measurements, Circumference Measurements, Muscles Imbalance Testing, Goal Setting and Overall Fitness Evaluation.

2nd and 3rd Sessions Include - Half Hour Personal Training Sessions Geared Towards Your Fitness Goals with Adam Freeman or Associate Trainer, Koral Marie.

- 1 Free Month Membership at the Crest Fitness Club:

Including Infinite Amount of Group Exercise/Boot Camp Classes such as Zumba, Yoga, TRX and Systematic Boot Camp.

- One on One Consultation with Nutritional Expert, Mike Clay, of Custom Fit Meals:

- ALSO - Get 50% OFF 1st Order if Meals are Purchased

- LAST BUT NOT LEAST!!! -

$15 of every package purchased will be donated to theAmerican Heart Association!

Call Adam Freeman at:
(704) 293-0845 or Email: AdamFreemanPT@yahoo.com

Baseball - Championship Game

2011-11-14T13:01:00.001-05:00

Three outs and the championship was ours. We were up 5-3 in the bottom of the ninth. I could smell victory and my heart was jumping out of my chest. Three outs and that ring would be on my finger. Three outs and I could finally say I won a National Championship Tournament.

Unfortunately the other team had more luck on their side and scored two runs to tie up the game and in the bottom of the tenth, we lost the game by a wild throw at the plate by the pitcher.

It hurts so bad to be so close, but I will hold my head up high because our team did a fantastic job and there is always next year.

Thanks for all the thoughts and prayers as we played our hearts out. I am proud of every single ball player out there and I congratulate the other team for playing one heck of a game.

Till next year in sunny Florida,

Adam Freeman
AdamFreemanPT.com

Baseball - Day 4

2011-11-13T16:22:00.001-05:00

Championship game here we come!!!!

Can I say...WHAT A GAME!!!!! After 3 days of baseball, this was one game we wanted to win more than life itself.

It couldn't have started off better as when we were warming up, a butterfly flew by me and landed right on the back of my jersey. For those who know my daughter's story, you know she is my little butterfly. Kayleigh just wanted to let me know she was thinking of me an wishing Daddy good luck. (See photo below)

We were slow working the bats today until the 7th inning. NY took the lead 1-0 from the beginning and we finally tied things up in the 5th. But in the 7th inning, we put things together and put 3 runs on the board and held them of until the end.

That leaves us and one other team, fighting for the championship and a nice shiny ring to remember this for the rest of our lives.

I can't begin to describe how excited I am. With all the baseball I've played in my career, this is the first championship game I've ever played in. After 32 years, it is about time I can share a story where we were the winners, the best, the champions.

Wish us luck again tomorrow as we play at the St. Louis Cardinals Spring Training Facility in West Palm Beach. It will certainly be an amazing day.

Best wishes,

Adam Freeman
AdamFreemanPT.com

Baseball - Day 3

2011-11-12T13:55:00.001-05:00

Today was an important day for baseball as we needed to win this game to stay in the running and make it to the playoffs. We were playing at the NY Met's training facility and we had great luck on our side because this is my brother's favorite professional baseball club.

Well, we did what we came to do. We played Venezuela, a team that was tough and showing everyone they were the team to beat. I just have to say that we played solid today, everyone's bats were working an our pitching was strong. We waxed their tails 15-0 and found our place in the playoffs.

The playoffs are made up of four teams and is a single elimination tournament. We play tomorrow and WHEN we win, we play Monday for the championships at one in the pro stadiums. It's gonna be a nail-biter, but I'm not worried how my nails will look when I'm wearing that nice shiny championship ring! So send great wishes and let's go kick some butt!

Go get em NC!!!!

Adam Freeman
AdamFreemanPT.com

Baseball - Day 2

2011-11-11T15:40:00.001-05:00

Today didn't turn out the way we planned, but who ever plans to lose?

We had a heck of a game. The team we were playing was from South Florida and made up of some ball players who looked like they've been playing together year round for quite some time. This team also crushed their first opponents 14-2, so we knew we were going into a tough game.

We held them off for 7 innings where the score remained 0-0. None of our players ever touched third base the whole game, but we were able to scrounge up one running going into the bottom of the 8th inning. However, we were not able to hold the lead again as they put two on the board going into the ninth.

Needless to say, we didn't come back and were defeated 2-1. All is not lost though, we have to pull out a win tomorrow to stay in the running for the championship. We may not seed high for the playoffs but we are going to give it all we got for sure.

Tomorrow's game is at 10:30, so wish us luck and let's give me hell!

Here is a photo I took after the game. Even after a loss, I will continue to smile because there is nothing like playing some baseball is sunny Florida :)

Best wishes,

Adam Freeman
AdamFreemanPT.com

Baseball Tournament - Day 1

2011-11-11T10:24:00.001-05:00

After a 12 hour drive on Thursday southbound to Port St. Lucie Florida, we rested up and prepared for a double header against two tough American teams.

The first game was a mail biter as we played against a team from Texas. We were scoreless for most of the game until Texas pulled out a run run inning late in the game. We had to make something happen quick and in the top of the ninth, with two men on, I popped a triple into left field scoring both runs to tie the game.

Heading into the 12th inning, we pulled out another run, putting us ahead. We held them in the bottom half of the inning to pull out the first with of the tournament. Woo hoo!

Game two was off to a great start! We were playing on the St. Louis Cardinal's spring training field against a team from Long Island, NY. (field in the photos). Let me just say...beautiful!

We took the lead early scoring 6 runs to their 2. As the game proceeded, we started losing focus and fell behind in later innings, losing the game 8-6.

So after a long day of baseball, The body was craving the hot tub for a nice relaxing soak. It was just as good as it sounded in my head, but the body is definitely achy this morning.

Our next game is at 12:30 against a team from Florida who I've heard is the team to beat and tomorrow we are playing the other great team from Venezuela. Should be exciting.

Wish us luck and hope to bring back some great news.

Best wishes,

Adam Freeman
AdamFreemanPT.com

Will This Motivate you?

2011-11-10T09:00:00.002-05:00

When are you going to start living a healthier life? Is it next week, next month or next year? Why wait and put it off any longer when you can start today?!?!?

What will it take to get you motivated...are you waiting for the doctor to tell you or maybe when someone close to you dies? Hey, maybe you will start when you are dying. Well, every day you don't start living a healthier lifestyle brings disease or death one day closer to you.

Don't let this video I'm about to show you make you feel sad, but let it motivate you today to get off your butt and start exercising or eating healthier. When you are struck with something terminal, don't let that be the day you start. I am sure your family, especially your children, want you to be around a lot longer.

The first step to knowing how to starting living healthier is by asking a professional how.

I am here for you always! Call me or Email me! Prevention is priceless when you can no longer cure!

Adam Freeman
704-293-0845
AdamFreemanPT@yahoo.com

2011 Heart Walk

2011-11-09T13:14:00.003-05:00

This year's American Heart Association Heart Walk was a great success and it goes without saying that Kayleigh again shined down on many hearts to make this all possible.

As a proud father of the amazing life Kayleigh lived, I wanted to continue sharing her legacy with more and more people by donating my services free to help educate others to live a healthier lifestyle through fitness.

For 8 weeks, I met with some of the most amazing people and delivered not only a great work out, but had some incredible people in the fitness industry share their knowledge to make the best out of every class. We learned new exercises, nutrition, yoga, thai chi, Juice Plus, goal setting and had motivational speakers come in to share their experience with heart disease and how fitness has changed their lives.

This group of people not only came together week after week to get fit, but helped motivate each other in more ways than I could ever imagine. We topped the Fit Camp off with our yearly Heart Walk where we all walked together to help raise money for a great cause.

I am beyond blessed to have met some phenomenal people and I look forward to next year where we can all do it again.

Thank you Kayleigh for the inspiration you have given me to help others and I wish you were here to have met my new friends. Thank you for watching over us all.

Best wishes,

Adam Freeman
www.AdamFreemanPT.com

Such an Inspiration

2011-11-02T19:34:00.005-04:00

While I was on my trip to Nashville for the Juice Plus convention, we had the pleasure of meeting a very inspirational person who will forever leave a mark on my life.

Here (from left to right) is Mitzie Isear (my great friend & client), Jason Fowler (a true inspiration) and Koral Marie (my gorgeous sweetheart)

Let me just let you watch this to learn more about our inspiring new friend, Jason.

Here's another video about Jason that will inspire you...

No matter how tough life may be or how hard a goal may seem, never give up because you can accomplish anything you put your heart in to.

Train Hard!

Adam Freeman

Congratulations Bo!

2011-10-18T15:14:00.004-04:00

Equality NC Foundation announced today the recipients of the organization's second annual Equality Champion Awards. The awards, to be named in honor of Bob Page, the founder and CEO of Replacements, Ltd., and this year's recipient of the Triad regional award, will be presented at the fifth annual Equality Gala on Saturday, November 12, in Greensboro.

Lenwood S. "Bo" Dean, Equality Champion for the Eastern Region

Bo Dean has always been our go-to person in Wilmington. When we call, he drops everything to help us. When we make a mistake, he makes sure we learn from it. And when we triumph, he sends his love all the way across the state so we can feel it even before he expresses it. His passion and dedication make him one of our friends for life and we couldn't imagine getting anything done in the East without him.

Bo is a native North Carolinian through and through, born in Fuquay-Varina and raised in Chapel Hill. He moved to Wilmington with his husband, Dr. Michael Freeze, in 1999 and became actively involved in the LGBTQIA and greater Wilmington communities. Bo is the program manger for the Honors Scholars Program at UNC Wilmington.

To name just a few of his numerous community activities, he is also the founder of OutWilmington.com, a founder of Project B-GLAD (now Safe Zone) at UNC Wilmington, an advisor to UNCW Pride, a former member and chair of the Chancellor’s Human Relations Advisory Committee and Mutli-Cultural Task Force at UNC Wilmington, a former board member and long-time supporter of Equality North Carolina, a former vice chair of the New Hanover Democratic Party, and a second-term member of the board of commissioners for the Wilmington Housing Authority.

Bo and Michael were legally married in Great Barrington, Massachusetts, in 2009 and have been together with their two cats and way too much cobalt crystal for fifteen years, and would like to be legally married in North Carolina!

So very proud of you Bo! Keep up the GREAT work...now give me 20 pushups!

Adam Freeman
AdamFreemanPT.com

Have to Eat It...to Believe It!

2011-10-17T13:14:00.005-04:00

If you were following me on Facebook, you saw that I went to a Juice Plus convention this past week. If I am going to suggest any kind of diet or vitamins to my clients, family or friends, I am going to do extensive research to make sure I am 100% comfortable backing up or buying into what it is I am suggesting.

I've been hearing this craze about Juice Plus and at first I thought it was just some other infomercial pushing their not so truthful supplement. But after doing the research and learning more about what this product that is changing the lives of so many people in this world, I was quickly put in my place. I am beyond floored as I originally thought this product was too good to be true, but learned that this is by far the best product available to you, for you and for your family.

With the new food pyramid that recently came out, it states that half of your plate should consist of fruits and vegetables. The daily recommendation of fruits and vegetables is 7-13 servings a day. I know I am not getting nearly that amount each day let alone in a week with my busy schedule.

Most people say, "Make sure you eat your fruits/veggies!!!" But why? I am not sure if you know how much all the nutrients from fruits and veggies help prevent us from our national killers, such as Heart Disease, Stroke and Cancer. I could go in to the scientific detail of it all, but I will spare you the nerd in me. Just google, "Oxidative Stress" if you want to know how easily you could be killing yourself if you aren't getting in the recommended servings. Let's just say that Dr's believe our new generation of children may have a lower life expectancy than our own lives because we are lacking the proper nutrition to help prevent diseases.

So what is Juice Plus? It is the next best thing to eating fruits and vegetables. It is a blend of 17 fruits, vegetables and grains that are juiced, cooked at low temperatures to where the nutrients are then taken out and packed in to a capsule. It's NOT A SUPPLEMENT! If you take a look at the back label, it says Whole Food and it is backed my NSF (National Safety Foundation) to make sure you are getting what it says you are getting. You also have shakes you can make for morning breakfast or pre/post workouts and gummies for your children. By the way, the gummies are so delicious!

When I heard about this, I initially thought it was another way for a company to make money by selling the "next best thing." But you know what? It actually is the next best thing other than eating fruits and vegetables alone. How do I know? Well, because it is not only backed by more than 17 Universities with extensive research, but it has Gold Standard ratings in many Medical Journals that Doctors live and breathe on, such as:

The Journal of Nutrition
Medicine & Science in Sports & Exercise
Journal of American College of Nutrition
The Journal of American College of Cardiology
Asia Pacific Journal of Clinical Nutrition
International Journal of Food Sciences and Nutrition
Evidence-Based Complementary & Alternative Medicine
Nutrition Research
Journal of Human Nutrition and Dietetics
Integrative Medicine
Current Therapeutic Research
Molecular Nutrition & Food Research
The British Journal of Nutrition

Click here to see the research that has been done and upcoming studies: Research

Also...check this out - Juice Plus was just featured on "Lifetime Television" and you can watch that video below.

The fear with Juice Plus as I have had with so many other vitamins was, does the body absorb it and once it absorbs it, does it do good things. The answer is yes to both of those questions. The scary thing is, there are no other vitamin out there that is backed by this kind of research and many of you are taking a multivitamin. That goes for saying a lot and you might want to do more research on what you are currently taking.

Like I said before, I am just floored to see how awesome of a product this is and I am not only going to be adding it to my nutritional intake, but I highly suggest you do too! The great news is, it is less than $1.50 to consume way more nutrients from fruits/veggies a day and you can't tell me you are spending that little at the grocery store let alone consuming what your body should be getting.

I honestly feel like it is a moral obligation to share this great news with everyone and I am so blessed to hear a company is out there doing everything they possibly can to help change this world, one person at a time.

So my word of advice, is get on the bus. The Juice Plus Bus! To learn more about Juice Plus or to order some for your family, click here: Juice Plus

Now go live life to the Plus!

Email me if you have any questions...

Adam Freeman
AdamFreemanPT@yahoo.com
704-293-0845

Motivation for Cancer Patients

2011-10-10T12:27:00.005-04:00

Staying motivated to put on your running shoes after a long a stressful day at work takes a lot of effort. But with a disease like cancer it takes the extra push to tie the laces and get out of the door. This extra needed motivation is extremely important for cancer patients because it could be the one thing that will be sure to make them feel better.

Complications such as exhaustion, nausea, depression, anxiety, and pain are all reasons why cancer patients can put exercise on the back burner. But this is a time when finding the inspiration to exercise is more important than ever. It has been shown that regular exercise reduces stress levels, reduces fatigue, boosts immune systems, improves lung function, and reduces anxiety and depression more than remaining inactive. This is true for everyone, not just cancer patients. Exercise proves to have both physical and mental benefits.

What especially helps cancer patients are the mental benefits from exercise. Although pain and nausea are issues cancer patients cope with, fatigue and sleep disorders are two of the most common side effects after cancer treatment. These two side-effects have different sources, but the mental taxation cancer supplies is often a clear cause. Exercise provides reduction in this anxiety which gives cancer patients the ability to rid themselves of these mental burdens.

Cancer patients need a way to clear their minds and find peace with their disease and exercise is the exactly the way the accomplish this. So knowing how important exercise is for cancer patients they need to dig deep and be able to find the motivation to accomplish this. Many people either find motivation from within or look to others for support. Cancer patients often have support systems during this difficult time. There are support groups for most cancers such as breast cancer and liver cancer, and there are even mesothelioma support groups, for those with the extremely rare cancer. These groups can be used for help with motivation.

Once motivation is found and exercise is able to become a routine part of cancer treatment it is much easier for cancer patients to stay positive.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Fit Camp - Week 7

2011-10-04T11:50:00.002-04:00

Oh what a fun football weekend we had at fit camp this week. Not because of football on tv that made it fun, but for the teams we chose to win and the exercises that came to follow.

Fit camp was filled with many great exercises! Some we have seen before and some we haven't, but we hope it gave you a great idea of some exercises you can do on your own during your own exercise program.

Thanks to Stefanie Jone, Verizon Wireless Corporate Personal Trainer, for all the wonderful exercises and the great way to incorporate some football fun in to making the exercise program exciting.

For those who weren't there, we were given the game lineup for this week and we chose who we thought would win that game. Whichever team was chosen, you landed in the group with Stefanie or myself as your coach and an exercise was prescribed for you.

Here is a few of the exercises we did:

Squats
Reverse Lunges
Jumping Jacks
Burpees
Hip Thrusts
Plank Jacks
Running Laps
Running Laps Backwards
Squat Side Kicks
Squat Front Kicks
Butt Kicks
Shuffles
Squat Curls with Dumbbells

After our wonderful workout, we were given a taste of what Zumba is all about with the help of Chantelle from Crest Fitness. We realized that with the help of great music and few dance steps, we can make fitness really fun.

You can catch Chantelle's Zumba class at the Crest Fitness every Saturday at 9:30, but there are some other class times during the week as well. Just email me if you are interested and I will tell you how you can get set up to take this class.

Next week is our final week of Fit Camp and then we have the American Heart Association's Heart Walk the following week. We are looking forward to walking with everyone that morning and supporting a great cause.

If you have any fitness questions, please don't hesitate to email me or call. I wish you all a wonderful week and I look forward to seeing you all out there next weekend.

Best wishes,

Adam Freeman
AdamFreemanPT@yahoo.com
704-293-0845
AdamFreemanPT.com

Fit Camp - Week 6

2011-09-24T11:16:00.002-04:00

I am in just awe of the dedication of our fit campers this week. Come rain or shine, these folks put forth 100% effort to learn and become fit.

We had such a great time this morning, working our muscles hard and also our minds.

Recap:

Warm up - 2 laps/Stretch

Exercise 1 - 50 seconds active/10 seconds rest

1) Lunges
2) Squat Kicks
3) Jump Rope
4) Side/Lateral Lunges
---repeat---

Exercise 2 - Line to Line

1) Butt Kicks
2) Shuffles
3) Skip Jumps
4) Kareoka

Exercise 3 - Special Guest Christy Lewis (Yoga)

We spent 30 minutes learning some of the basic meditations and stretches in Yoga to clear our minds and focus on flexibility after a tough workout. Christy did an amazing job showing us what Yoga has to offer and certainly reminded me that I need to take that extra time out of my busy workday to focus on health and clear my mind.

If you have any further questions or are interested in contacting Kristy, please contact her at: (910) 297-3709 and schedule a one on one or group session with her.

Thank you all for another successful week at Fit Camp. We only have two more weeks and then the Heart Walk. If you haven't gotten a t-shirt yet, please let me know and I will get it to you ASAP. Wishing you all a wonderful week and I'm so very proud of every single one of you!

Best Wishes!

Adam Freeman
704-293-0845
AdamFreemanPT@yahoo.com

Fit Camp - Week 5

2011-09-22T11:25:00.003-04:00

Way to go Campers!!! We have completed five weeks so far and you all are doing great!

This past week was a special week because I had you all to myself and we sure didn't minimize the efforts whatsoever. I am very proud of every single one of you!

To recap on what we did for review...

Warm up - 2 Laps and Stretching

Workout - Plyometrics!!! Woo hoo!

Remember, the reason we focused on exercises such as the plyometrics is to show you that you don't have to have weights or equipment to get a great workout in. This is something you can do when you are on vacation or even at home.

50 Second of exercise with 10 seconds of rest in between:

Free Squats
Jumping Jacks
Side Jumps
Kriss Cross

Walking Lunges
But Kicks
Shuffles
Kareoka

We finished up with a special demonstration from sear with her Juice Plus phenomenon. It is a great (Whole Food) source of vegetables, fruits and berries mixed in a shake, capsule and gummies. If you are not getting your daily intake of these nutrients, this is the way to go. I have one of these for breakfast every day because I know how hard it is to get the recommended daily intake.

For more information on Juice Plus, go to: (www.JuicePlus.com)There is great information and great research as this is one product that is certainly backed by research from many reputable colleges.

If you have any questions about this past weeks workout or Juice Plus, contact me at anytime.

Best wishes,

Adam Freeman
AdamFreemanPT@yahoo.com
704-293-0845

Fit Camp Week 4

2011-09-15T16:48:00.002-04:00

This past weekend was phenomenal as both teams went two rounds through the challenge. They both worked really hard and the energy was through the roof! I am very proud of every single camper.

Warm up - 2 laps and Stretch: Stefanie

Routine: We broke up in to two teams and everyone was set up to a station. We completed 40 seconds of exercise with 20 seconds of rest and rotation to next station. As we made our way through the stations, each member would peddle their hearts out on the upright bike and team 1 ended up with the furthest distance only by a tenth of a mile.

10 Stations

1) Free Squats
2) Push Ups
3) Jumping Jacks
4) Bent Over Rows
5) High Knees
6) Dumbbell Curl & Press
7) Lunges
8) Jump Rope
9) Crunches
10) Upright Bike

Goal Setting: Adam

Write your goals in affirmation form (as if you already achieved your goal) on a note card and put it in your purse or wallet so that every time you go in to your wallet or purse, you are thinking about your goal. Read it before you go to bed and when you wake up in the morning to train your mind to constantly think about your goals. Remember what Coke and Pepsi does to put their product in front of you? Do the same with your goals so you can stay on track to being victorious!

Again, congratulations to everyone for an awesome week and I look forward to this week's Fit Camp! Keep up the hard work and I will see you all soon.

Best wishes,

Adam Freeman

Fit Camp Week 3

2011-09-07T20:01:00.002-04:00

Week 3 was such a success after week 2 was unfortunately canceled due to Hurricane Irene. I was so happy we picked right up where we left off and had such a great workout!

Here is the outline for week 3 so you all can remember everything we went over and you can incorporate the routine in to your own program. If you have any questions, please don't hesitate to email, call, Facebook or text me.

Heart Healthy Fit Camp: Week 3

Guest Speaker: Bo Dean

Warm up - 2 laps and Stretch: Chantay

Routine: We broke up in to two teams and everyone was set up to a station. We completed 40 seconds of exercise with 20 seconds of rest and rotation to next station. As we made our way through the stations, each member would peddle their hearts out on the upright bike and team 1 ended up with the furthest distance only by a tenth of a mile.

10 Stations

1) Free Squats
2) Push Ups
3) Jumping Jacks
4) Bent Over Rows
5) High Knees
6) Dumbbell Curl & Press
7) Lunges
8) Jump Rope
9) Crunches
10) Upright Bike

We are all winners, but the teams get to challenge each other again this week through the same routine and we can see if team 2 will make a comeback.

Thank you to Jessica Cooper who came out to share the importance of flexibility training with her Thai Yoga techniques. It was an amazing seminar and we greatly appreciate Jessica donating her time to share some of her great knowledge.

If you want to learn more about Jessica Cooper and/or contact her, visit her website at: www.happyfamilieshappybabies.com

Thank you all so much for your donations and enjoying in the time we share at Fit Camp. I look forward to seeing you all again this weekend.

Best wishes,

Adam Freeman

Fit Camp - Week 1

2011-08-20T15:50:00.002-04:00

Congratulations everyone on a successful first day of camp! We all enjoyed having every single one of you out there today and we look forward to next week’s workouts.

To recap on today, I want to share everything that we went over so that you all can come in to Crest Fitness during the week and have a great workout until our next session. Remember, Nick and Wanda Kentrolis of Crest Fitness have generously given you all two months free to exercise at the Crest Fitness Club, so USE IT!!! If you have any questions on some of the exercises, please don’t hesitate for one second to ask how to perform the exercise to perfection.

As we did this morning, make sure you warm up the body with a quick couple laps out back or 5 minutes on a cardio piece of equipment to get the heart beating, sweat glistening and the body warmed up.

Section 1 with Trainer, Stefanie:

30 Second on 30 Seconds rest

1. Jog in place
2. Butt Kicks
3. Jumping Jacks
4. Jumps Squats
5. Mountain Climbers
6. High Knees
7. Burpees
8. Ab Cross Unders
9. Line Jump
10. Sqaut/Deadlift

Section 2 with Trainer, Chantay:

1. Barbell Curls – Hands evenly placed on the bar with palms out, feet shoulder width apart, shoulders back, curl the bar up towards the chest and slowly lower all the way down. (2 sets of 10 reps)

2. Upright Rows – Hands evenly placed on the bar with palms in, feet shoulder width apart, raise the bar up to chest height and back down until your arms are at full extension. (2 sets of 10 reps)

3. Pec Flys – Using heavier dumbbells while lying on a bench, arms out in football goal post position, bring arms inward where elbows and wrist are touching and retract back to starting position. (2 sets of 10 reps)

4. Lateral/Anterior Shoulder Raises – Bring arms tight by your side, make sure there is no tension in your knees, feet are shoulder width apart, rotate arms outward, away from your chest allowing for contraction of your lateral deltoids (shoulders), lower the weights to the floor. Roll your shoulders and sweep arms to the front of the room. (1 set of 10 reps_

5. Tricep Press – Stand with feet at stagger step, raise elbows behind you and extend your arms all the way back. Make sure your elbows remain in the same position. (2 sets of 10 reps)

6. Squats – Stand with feet shoulder width apart and squat while making sure your knees do not extend over the toes. Act as if you are sitting back in to a chair by sticking your tail end far back. (3 sets of 8 reps)

Section 3 with Trainer, Adam:

Cardiovascular Training – While using the elliptical trainer, make sure you maintain your heart rate at 65% - 80% of your heart rate max. The way to figure this out is to subtract your age from 220 and calculate 65% of that and 80% of that.

If you are far above that zone, your body lacks oxygen to help burn body fat and you end up burning both body fat and muscle. The goal is to hang on to as much muscle as possible to allow that muscle to help burn body fat. Every pound of muscle gained increases your metabolic rate (how many calories your body burns on its own). So, if you burn muscle, you are taking away from the ability to burn more calories when you are not working out. In other words, it slows your metabolism down. Try to build muscle and do your cardio at a rate that will create a snow ball effect of burning fat.

Remember, every pound of muscle gain increases your basal metabolic rate about 50 calories, so if you gain ten pounds, you can cause your body to burn a pound of fat each week in your sleep. Once you get to that point, you can continue to do your cardio and resistance training, and then you will double the amount of body fat you can burn.

Nutrition – Stefanie

Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten. These nutrients can be divided into five classes.

1. Carbohydrates (Starches, sugar, and fiber)
2. Proteins (includes 22 amino acids)
3. Fats (Saturates, Monosaturated, and Polysaturated fatty acids)
4. Minerals
5. Vitamins

These nutrients work together and interact with body chemicals to perform several functions

1. Provide materials to build, repair and maintain body tissues
2. Supply substances that function in the regulation of body processes
3. Furnish fuel for energy needed by the body

Each nutrient has a certain special job to do in the building, maintenance, and operation of your body. Some jobs require that nutrients work together as a team. These jobs are nutrient-specific. They cannot be done by other nutrients-an extra supply of one nutrient cannot make up for a shortage of another. That’s why a balanced diet including all food groups is so necessary. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use.

Calorie Counting

MyFitnessPal.com, SparksPeople.com, MyPyramid.gov

1) Create a log in
2) Calculate 5% of your weight and this is your goal for the eight weeks
3) Choose to lose ½ pound a week
4) Go to setting and add in fiber and sugar as nutrients
5) Begin adding daily calorie intake
6) Try to have many small meals…breakfast being very important!!!
7) Eat a carbohydrate and a protein with each meal
8) Keep each macronutrient in range: Carbs, Protein, Fat, Fiber and Sugar.
9) Add each workout to earn more calories (Every time you workout your body uses stored energy and it must be replaced with healthy nutrients to replenish/repair the body.

Bring in a copy of your food log each week for review.

Again, congratulations on a great first day and we look forward to seeing everyone next week. If you have any questions, please don’t hesitate to email me at: AdamFreemanPT@yahoo.com

Best wishes,

Adam Freeman

Need Your Support!!!

2011-08-02T20:23:00.001-04:00

Hello Everyone...I need your support. I am blessed to announce that I have been named to the Executive Leadership Team for the American Heart Association for the Cape Fear Region. Feeling the urge to do extra to continue being a great father for Kayleigh, I've wanted to get involved anyway I can with different sorts of organizations and this journey has started with the March of Dimes and the American Heart Association.

Beyond this amazing designation, I wanted to give my services through my job to help others live a healthier lifestyle and being a personal trainer, it has given me the opportunity to do such that. I have decided to give my services for FREE to those who are local and would like to get involved with my Heart Healthy Fit Camp. It is a program for all ages and all fitness levels. I am not making a single dime on this program and all it takes to participate is a $50.00 donation to the American Heart Association.

If you are local, please email me at: AdamFreemanPT@yahoo.com to get more information on when the registration date is.

Now I know a lot of you who have followed Kayleigh's journey are not local to participate in my program, but there is definitely a way you can help our team succeed in this years Cape Fear Heart Walk. In Kayleigh's name, I am asking for donations to help support a great cause. You don't have to donate a lot, but a little bit will add up.

We all know Kayleigh's heart condition (Pulmonary Hypertension) was one of the leading causes for her under development which landed her as one of the smallest to ever undergo open heart surgery, but the technology of today was the reason Aimee and I were able to spend over 10 months with our sweet daughter. That was the biggest blessing to us and we would love to give that blessing and more to other families out there.

Please click on the link below or the link in the top left toolbar to help give to a great cause. We greatly appreciate it more than ever.

Thank you so very much!

Can I Get in Shape???

2011-07-20T12:24:00.004-04:00

Something I was talking with one of my clients, Michelle Li, today was that you have to have patience because getting in shape takes a lot less time than it does to get out of shape. You may have not worked out for years and possibly gained 10-20-30 pounds, but the good news is, it will take less than half that time to get in to the shape you want.

Take Bo Dean for example, he was 350 pounds, had high blood pressure and Type II Diabetes when he came to me. It took him 10-20 years to get to that unfortunate stage of his life. We have been working together for a little over a year and now he is at a fitness level he has never been in his entire life. Not to mention, his blood pressure is great and he doesn't take anymore medicine for diabetes because he no longer has it.

Take Parker Stevens for example, he came to me with an injury that caused him to have several surgeries to repair the damage. You would think he would never be the same. Well, I have worked with him to a stage where his knee feels better than it ever has in his life. He has been able to bike a 50 mile race and is able to not only run 5-10k's, but a 1/2 marathon.

These are just a few examples of the many clients who are getting results with me, but the point of the story is that if you feel like you are at a point in your life where there is no turning back or that you will never ever get in the shape you wish you could....YOU ARE WRONG!!!

Depending on what your situation is, it could take 6 months to a year to completely change your life around. Don't hesitate for a second or ever think you are at the point of no return. That is rubbish and I can prove it to you!

If you want to get a taste of what it is like to get on the road to a better you, contact me and I will give you a free fitness consultation. There is no obligation to buy personal training, but it is important to find out where you are with your fitness and where you can go.

Best Wishes and Happy Training!

Adam Freeman
AdamFreemanPT@yahoo.com
(704) 293-0845

Wilmington Downtown Rotary Club

2011-07-13T12:05:00.004-04:00

As a fellow Rotarian, I had the pleasure of speaking at the Downtown Rotary Club yesterday. It was so amazing to share fitness tips for others to living a better heart healthy life. One of my amazing clients, Joe Owen, is a member at the downtown Rotary Club and had invited me to be the guest speaker. It was such an honor! Bo Dean, another wonderful client and one of my best friends ended the session with such an inspirational story of his success through this journey.

When preparing my speech, it was even more shocking to me to come across some of the scary statistics our world has when it comes to cardiovascular disease (CVD).

Did you know that more than 2200 people in America die every single day of CVD? That is 1 death every 39 seconds. On top of that, 1 out of every 2.9 people die from CVD.

It is crazy to know this is the world we live in, but all it takes is baby steps to help you live a healthier life. There are 168 hours in a week, do you think you can find three hours to exercise? Most of us work 8+ hours a day to make our jobs successful, why can't we take three hours a week to make our health successful.

It doesn't take much, just small changes to our exercise and our nutrition to make a huge difference down the road. Don't try to do it all at once. You can make small changes ever so often and before too long, big changes will occur.

Here are some of the photos from the Rotary meeting...

Joe Owen, an amazing man and leader of our community!

Me speaking in front of 150+ members of the Downtown Rotary Club.

Bo Dean sharing his amazing success story & bringing tears to everyone's eyes.

Best Wishes & Train Hard!!!

Adam Freeman

New Direction = Brighter Future

2011-06-22T14:46:00.002-04:00

I am beyond ecstatic to announce that I have taken a new direction in life and this new direction begins with Crest Fitness. Thanks to Nick and Wanda Kentrolis, owners of Crest Fitness, who both have made me feel at home and for doing such a great job keeping this hometown facility running strong since the 80's.

I am honored to be a part of such a great team and look forward to the direction we are going. As I stated in my recent post, it takes baby steps to reach your goals. We all have goals and we all strive for a better future. With all my heart and soul, Crest Fitness and those who share a common bond with this hometown gym, I am going to help change lives starting with one member at a time.

If you have ever thought of changing your life through health and wellness, come see us and take that first step to reaching your fitness goals. We promise to make exercise fun and definitely rewarding. There are members from all ages and sizes, so never feel like you aren't welcome. Open the front door and you will receive a gentle welcoming followed by a educational point in the right direction. Click on the link below to learn more about Crest Fitness.

All of us at Crest Fitness look forward to seeing you soon!

Adam Freeman
Nationally Certified Personal Trainer
Crest Fitness
AdamFreemanPT.com

Easiest Way to Lose Weight!!!

2011-06-18T10:32:00.002-04:00

There are 18,000+ diet plans out there. If one of them worked, wouldn't there only be one? Yes, you can say that some work, but some work for certain people and God did not create us all as equals, so what worked for your friend may not work for you.

Here is the most simplistic way to lose weight. Grab a pen and a notebook and write down what you are eating, the total calories for that meal and then add up to total calories for the whole day. After doing this for a week or two, you will educate yourself on what meals have too many calories and which meals don't have enough.

The best way to found out how much you should be eating is to find out what your BMR is. BMR stands for Basal Metabolic Rate. Your BMR is how many calories your body burns on its own in a given day with out exercise. You can figure out your BMR here by clicking this link: BMR Calculator.

Now how do you figure out how much you are to eat? It's simple. Think of the Law of Thermodynamics. If your body burns more than it consumes, you will lose weight. It takes 3500 calories to burn a pound of body fat, so figure out between exercise and diet how many calories you should be consuming and from exercise, how much you should be burning. However, it is not recommended to eat below 1400 calories.

An example is: Joe's BMR is 2000 and Joe likes to eat, so we will allow Joe to eat 2000 calories. But...that means if Joe wants to lose a pound a week, he needs to be burning 500 calories a day through exercise. If Joe wants to speed up the process, he could either burn more than 500 calories in a day or eat a little less each day.

It is that simple! Good luck and....

Happy Training!

Adam Freeman
Fitness Director/Master Trainer - O2 Fitness Clubs

Baby Steps!

2011-06-01T09:16:00.004-04:00

It has been many moons since I have written a post and it is about time to get back on track with my writing.

Just as people take time away from writing or doing the important things in their life, it is the same with fitness. Other things get in the way and the workouts become far and few in between and before long, the workouts stop altogether.

If you start to struggle with getting back on track, think of it this way. I want to make up for lost time and have about fifty posts written for all of you to read all the great stuff I want to share, but it is not going to happen like that. It takes one post (one workout) a day or every other day to make a difference in your life.

Don't try try to do it all at once or you are going to get burnt out. As I stress to all of my clients, it takes baby steps to make progress and to reach your goals. You can reach the top of the staircase without taking one step at a time and if you try to skip a step, you increase the risk of hurting yourself in the process.

So as I plan to write more and more posts to help motivate you or give you the knowledge to make a difference in your life, take one day at a time to exercise or do something that pushes your cardiovascular system. No....running to the fridge does not count as exercise. Ha!

Some ideas would be to go out and walk or do a run/walk. A lot of my clients want to start running since Wilmington is big on running. The best way to start without burning yourself out is to go for a jog and when you get tired, walk! When you feel up to starting jogging again, jog! Don't worry how far you go or how fast your going, just listen to your body. Over time as you rest and recover from the previous run, your body will adapt and before too long, you will be running more than walking and/or just running straight through your session. A session starting off should last no more than 30 minutes. Once you start running through a full 30 minute session, then you can increase your time or your speed.

Just remember....take it one day at a time and have patience. If it took you this many years to get out of shape, it won't nearly take you as long to get back in.

Happy Training!

Adam Freeman

Be a part of the "New" Newsletter!

2011-02-27T20:20:00.006-05:00

Besides great fitness tips, awesome success stories and healthy recipes sent to you twice a month, I will be having a little fun with competitions to win some really cool prizes! How great is that?

Stay tuned for the first competition, but don't forget to submit your name and email below to get involved...that's all!

Sign up for my ''Get Fit'' Newsletter Today and Get Motivating Health & Fitness Tips along with Delicious Recipes and Exciting Success Stories.

Also, if you haven't seen the new website yet...go to: www.AdamFreemanPT.com

Train Hard!

Adam Freeman
AdamFreemanPT@yahoo.com

New Website

2011-02-12T09:58:00.003-05:00

Hello Everyone!

I am pleased to announce the arrival of my new personal training website. McColl and Associates here in Wilmington, NC has done a phenomenal job in helping me create the perfect site for my business. Louise McColl is not only a personal training client of mine, but a great friend indeed and has certainly been a blessing in my life.

You can visit the new site at: www.AdamFreemanPT.com

Also, please visit McColl & Associates at: www.McColl-Associates.com/

McColl and Associates not only can help you build a website, but help you with meetings, events, marketing, public relations and then some!

Please Vote - Best Of Wilmington!!!

2011-01-07T11:57:00.003-05:00

Hello Everyone...

Bo Dean here!

PLEASE VOTE TODAY FOR ADAM FREEMAN, BEST PERSONAL TRAINER, FRANCES WELLER, BEST NEWSCASTER, WECT, PINE VALLEY MARKET...etc...(read more below) you don't have to fill in everything(just 25 things for your ballot to count..if you don't know the area..there are some suggetions below)..but please vote! They have given so much and deserve recognition!

CLICK HERE TO VOTE

Why the suggestions for the heart folks for the best of Wilmington?

Adam Freeman(best personal trainer), who's daughter Kayleigh passed from this world after 10 months of life, gave his services as a trainer for free to help pay it forward to help save more lives to create better heart health, promote awareness about heart disease and give to the community. Just this month he has given that gift to a new client for this year! This amazing gift keeps on giving and is such an amazing blessing!

Frances Weller(best news caster) hosted this year's heart walk event, has dedicated so much of her career to helping so many through her platform with media to health and wellness. She is the best at advocating through the heart association and pink ribbon for a better community and better health and wellness for all of us!

Louise McColl (humanitarian) was this year's chair of the heart walk..but what else has she not done as a community volunteer..fundraiser and advocate for our community. Talk about the best of Wilmington! And the heart association...best of the best to make a case for the #1 killer in our very own community..the biggest issue that we face in our own lives for health and wellness. The group that seeks to help us know more and be more about being healthier and helping others!

Ashley Miller (volunteer) is there anyting this woman does not do and has not done for so many in our community! She is now the liasion for the heart association locallly and still goes to and does everythign you can think of!

Why Pine Valley Market (best gourment market.caterer)? We need to lift up places that advocate and create healthy foods..that is why I love Lovey's as well..Tidal Creek....

My blog (best blog): http://bowilmington.blogspot.com/ to talk about paying forward the amazing gift that has come to me so that more will learn from this and follow this amazing journey...as I learn..I promise others will too!

how about (best event in 2010) the Gravely Commissioning as the biggest event in the area...it was Amazing!

(best non profit) This is a chance with Encore to recognize those who celebrate the best of Wilmington! Other non-profits:Coastal HorizonsWilmington Health Access for TeensWilmington Interfaith Hospitlaity NetworkCFCC foundationNew Hanover County Health Foundation SO much to celebrate

Best chain restaurant-Carrabas
Best Sandwich-McCallister's
Best Meditteranian-Pita Delite
Best Breakfast-Sweet and Savory
Best Fine Dining-City Club
Best Wait Staff-City Club
Best Atmoshphe-City Club
Best new restaurant-1900
best radio personality-Foz
best morning Show-Fox and Joycelyn
Best dentist-Sandra Miles
Best Fitness Club-02
Best Antique Store-Michael Moore Antiques
Best Real Estate-Intracoastal
Best Pizza-Incredible Pizza
Best Dry Cleaners-Hangers

Here's to a great celebration!

-- L.S. "Bo" Dean Jr.

10 Ways to Overcome Procrastination

2010-11-05T09:30:00.000-04:00

When a person is bored or uninterested, certain tasks and projects can seem like torture! This feeling usually leads to procrastination, and procrastination often leads to guilt. Here are some practical ways to avoid these situations and overcome procrastination:

1. Recharge Daily
Be sure to get enough sleep and rest each day so that you have the necessary energy you need to accomplish your tasks.

2. Get a Friend Involved
It's harder to procrastinate when another person is involved. If you have a task you aren't looking forward to, invite a friend over to help you out. If you have errands to run, find a buddy who you can run errands with.

3. Reward Yourself
You're much more likely to complete that boring task if there is a dinner out or a new CD waiting for you when (and only when) the task is complete.

4. Do Things in Pieces
Procrastination often comes from feelings of overwhelm. Break tasks, even small ones, into steps so that they are manageable and provide you with a sense of direction.

5. Use Music
Turn on some fun and upbeat music and let it pump you up! 80s music and show tunes are often great pick-me-ups that will give you needed energy to tackle your tasks.

6. Don't Be Afraid to do 2 Things at Once
Don't be afraid to balance routine or monotonous tasks with something that is more likely to hold your interest. You can pay bills while you watch TV, or talk on the phone while cleaning up the house.

7. Delegate
Do you find yourself procrastinating on chores at home like cleaning and laundry? Or maybe paperwork at the office? Delegate them! Kids, cleaning people, laundry services, administrative assistants and more are all available to take some of those boring tasks off your list and free up your time for the stuff you'd rather be doing.

8. Prioritize
Perhaps you're procrastinating on a task because it's really not that important. Maybe you'd love to re-organize your book shelves, but never get around to it. If it sounds like a good idea but in the end it's really not that important to you, don't let it hang over your head.

9. Get in Touch with the End Result
Before you begin a task or project that has high procrastination potential, get in touch with the outcome. When the task is finished, what will that mean to you? What will be better in life as a result?

10. Just Do It!!
Don't think about it too much, just jump in and get it done!

Are you struggling to reduce body fat? Click below to sign up for my FREE 7 Day Trial online fitness program to see how you can reach your goals .

Adam Freeman Personal Training

Give the Gift of Fitness!

Baseball - Championship Game

Baseball - Day 4

Baseball - Day 3

Baseball - Day 2

Baseball Tournament - Day 1

Will This Motivate you?

2011 Heart Walk

Such an Inspiration

Congratulations Bo!

Have to Eat It...to Believe It!

Motivation for Cancer Patients

Fit Camp - Week 7

Fit Camp - Week 6

Fit Camp - Week 5

Fit Camp Week 4

Fit Camp Week 3

Fit Camp - Week 1

Need Your Support!!!

Can I Get in Shape???

Wilmington Downtown Rotary Club

New Direction = Brighter Future

Easiest Way to Lose Weight!!!

Baby Steps!

Be a part of the "New" Newsletter!

New Website

Please Vote - Best Of Wilmington!!!

10 Ways to Overcome Procrastination

Being Fit is a Gift to Others

Is Cardio Working for You???

Fat Free Doesn't Always Mean Fat Free

Becoming a Success Story

Weight Loss Tricks

Reading the Nutritional Label

Healthy Shopping Tips

Music & Exercise

Why Should You Warm Up?

Transformation Video

In the NEWS - WECT Wilmington

Truth About Creatine

Quick Weight Loss is a Short Term Fix

Obstacles Are Nothing More Than Illusions

Exercise and Sleep

Janet's Working Hard!

Why Most People Fail To Get Fit

What Supplements Should I Take?

Why Your Diet May Not Be Working

Aerobic -vs- Anaerobic

Congratulations Mom and Steve!

Guide To Strong Core Exercises

Hot Ways to Break a Sweat

10 Ways Meditation Can Improve Your Life

When You Feel Like Giving Up...Watch This!

Organic Food FAQ

Answering a Good Question

Build the Muscle, Burn the Fat...Right?

The Truth about Portion Distortion

Adam Freeman's Testimonials

Exercise - Top 10 Reasons to Start!

Get Motivated!

Bo's 1st 5k Race

More than an Inspiration!

Hurricane Earl Training Program

Something to Think About

Meadowlark Lemon

Cape Fear Heart Walk

Bo Dean - Weight Lose'n Machine

Rotary Club of Wilmington

How Long Until Results Start Showing???

Adding Spice to your Workout

Celebrating Kayleigh - Balloon Release for May 11th

Making A Change

Another GREAT Book - "Pure Physique" 2nd Edition

New Book You Must Read - "Celebrity Body on a Budget"

Kelley's Journey

Protecting Our Country

Say No To Bad Food and MEAN IT!!!!

Fire It Up With FREQUENCY

A Healthier Weight Loss After 40!