Wichita Fitness Expert and Boot Camp Master, Chief Matthew Everhart presents his definitive guide to fitness - Fit For Life! Independent Publishing, 2008

1. Fit For Life
By Chief Everhart
By Matthew “Chief” Everhart, Wichita's Most Trusted Fitness Trainer.
www.blackhawkfitness.com
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2. Fit For Life
By Chief Everhart
Dear Friend,
Contained within the following document
are weight loss tips and quot;trade secretsquot; that will
give you the straight forward truth about
permanent life-long weight loss. Please read
through this potentially life-changing information,
apply to your life, and benefit from everything
here. If you have any questions about the
strategies in this book, please feel free to give me
a call at (316) 768-4097 or email your question to
( blackhawk@bhfit.com ).
Regards,
Chief Everhart
Blackhawk Fitness, LLC
Wichita, KS
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3. Fit For Life
By Chief Everhart
As a fitness and weight loss expert there is one question that I get asked more
than any other question.
“So what should I
do to lose 10 or
15 pounds?”
Oh, if only I had a dollar for
every time I have heard that
question from people anxiously
waiting to hear the “secret”
answer…
…having chosen the role of helping others in their seemingly endless quest to lose
weight, it is probably expected I know how to instantly answer this question. It is
probably the curse of all top personal trainers. How does one answer such dynamic
and ever-changing question? Especially when the person asking the question is
expectantly to hear from me exactly which magic pill to take that will burn the fat
away while they sleep. Unfortunately, the magic pill does not exist. If it did exist,
the odds are very good it would have numerous, damaging side-effects and simply
would not be worth the no-doubt limited effects.
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In the past, I would attempt to educate the person asking the question. I would tell
them about the quot;secretsquot; of true (healthy) and permanent weight loss. Usually this
deluge of information was way more than they had thought they would receive, and
certainly more than they were prepared to handle all at once.
Instead of passing this information to one person at a time, overloading their brains,
I wrote this manual. The following pages will detail much of the information I
attempt to pass on to people in person. I hope you enjoy it, take it to heart, and
learn how you can quickly and permanently get rid of that gross fat!
What I’m about to pass on to you in this as-true-as-it-gets manual is exactly on
what I have built my highly successful Boot Camp Fitness program.
By using the base principals in this program, I have helped hundreds, if not
thousands of people just like you establish and even jump start their weight
loss goals by dropping 10 pounds in only 6 weeks, and 15 pounds in only 12
weeks. You now have the same system we use in your very hands. Are you ready to
finally achieve your goals once and for all?
If so, read on and discover the truth for yourself…
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By Chief Everhart
THE FIRST STEP
By taking the initiative and reading through this
manual, you are taking the first steps down the road
towards a fit and healthy you. As the saying goes, “The
Journey of a Thousand Miles, begins with the first step”.
You are taking that step today.
If it were easy, we would not have an epidemic on our
hands. One in three people in the United States is
overweight. One in four people are considered obese. You are taking up the torch
and saying NO MORE. Your destiny is in your hands. Yours, and yours alone. I can
lead you towards the right path; you have to begin the journey.
Learning to make the right choices in your diet and workouts will become a lifestyle
that does not end. It is not something you complete or finish. It is action that
changes the way you live. The day you step off of this road is the day that your
weight will increase and your health will decline.
I am exceeding happy with the results we’ve been able to help people achieve over
the last several years. As you take the first step in this journey of fitness, know that
you are walking into a group that will meet you with open arms. You are NOT alone,
you are not the only one who suffers from over-eating, or being overweight. You
ARE however, the only one who can make the change to a healthier lifestyle.
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That knowledge alone will change your body and life forever. This choice will pay off
every day for the rest of your life. As you enjoy lower body fat, fit into slimmer
clothing, produce higher energy levels and reach your ideal body weight you will feel
your confidence and health greatly increase.
Start now to build the habits that will increase your enjoyment and quality of life! I
can confidently say you have the ability to do it, because I’ve helped hundreds of
people just like you accomplish their goals.
1.Lose excess weight
2.Firm tone your body
3.Raise your metabolism and
4.Create a lifestyle of these habits
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No more excuses!
This Needs to be Your Game Plan!
Let's begin with the four aspects of gaining and maintaining a fit, healthy body:
Nutrition - This is what you eat, when you eat it, and how much of it you
•
eat. Generally speaking, this is the biggest problem area for most people.
Cardiovascular Training - Building up and strengthening your heart
•
while burning calories. These are workouts and exercises which include things
like walking, running, aerobics, kickboxing, etc. Anything that makes you
sweat
Resistance Training - Includes anything that gives your muscles the
•
resistance required to improve them. Obvious things like weight training at the
gym, but also something often overlooked. Something which we provide in my
program: bodyweight training...but more on that later.
And finally…ACCOUNTABILITY and MOTIVATION. If its one thing
•
people fail at most often, it is in this department right here. Accountability and
motivation are the most useful tools available to a trainer like me. Whether
you gain that motivation from some like me or from somewhere deep inside
yourself, you are never going to get where you want without it. You, on your
own or with your trainer, must stay up-to-date with the newest information in
the areas of nutrition, cardio, and resistance training. Not an easy job on your
own, but certainly achievable. However, working with a fitness trainer will
certainly, 100% guarantee the results you have been looking for over the near
and long terms.
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By Chief Everhart
How Can I Get The Advantage?
Before we start on this life changing journey,
we arm you with the best weapons to ensure
you get the fast and lifelong results you want.
My suggestion would be to hire a fitness
trainer or join a fitness group who is focused
on the individual members.
These types of people will not only teach you
how, but they will also provide you with the drive by motivating you and hold you
accountable, giving you the best possible chance of success. The combination of
these four components make up the quot;secretquot; many gyms and even some personal
trainers would rather you not know.
They all combine to make a person fit, strong, lean, and healthy – for a lifetime. The
following tips are going to dive into greater detail on each of these trade quot;secretsquot;,
providing you with all the information you will need to be fit for life.
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Secret #1. NUTRITION
I thought we were talking about getting in shape! Why are we talking about
nutrition?
Nutrition is not only a huge part of your health, but
also greatly affects your appearance. Some experts
insist as much as 80% of your weight loss and
nearly as much of your training results
are centered around what you put into your body.
What this tells us is you could workout all day long,
but if you are still eating junk food your body will
still show it.
Just the word nutrition often makes people cringe. Guiltily thinking of the fast-food
dinner they ate last night, or the grease-burger they had for lunch. People spend
their entire lives studying the human body and the effects of nutrition. The subject
covers volumes of books; enough to fill an entire library on its own. What I want to
do is to educate you on how to eat healthy meals. Meals that train your body to
burn fat, rather than store it. Put it in terms you do not need a science degree in
order to understand.
Nutrients, vitamins, and minerals are the three components that make up a healthy
diet. Don't take the word quot;dietquot; here to mean calorie-counting and hunger pangs.
Believe me when I say you can eat a hearty, but healthy meal of the right foods and
still be as fulfilled as your junk-food diet. The Recommended Daily Allowance
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(RDA) of these types of foods is a terrific place to check for where you should be
with respects to food intake.
NUTRITIONAL FACT: Eating small meals every three hours will increase your
metabolism and help you burn fat. Think of it in simple terms of capacity. Your
body has the ability to process X amount of nutrients every hour. Whenever
you eat, your body continues to burn calories after it has finished with the
food. If it cannot get that from the meal, it begins to take it from your body.
In a three meal per day diet, you typically overload your body's capacity to digest.
Your body digests and digests and digests that food with no chance to draw fat
reserve from your body as it would with a smaller meal. In comes the next meal and
your body has done nothing but work off the fuel you've provided it. It has had no
chance, and certainly no need, to feed off the fat stores in your body.
Bodybuilders, models, athletes, and most fitness trainers already know this (and
practice it). If you want to get a true edge over that excess body fat, you should
too.
NUTRITIONAL FACT: You want to eat a very humble, modest meal
every 3 hours. If you are on an 1800 calorie per day nutrition plan
and are away for 15 hours each day, you'll want to eat five (5) 360
calorie meals, rather than three 600 calorie meals!
REMINDER: Everyone is different. I strongly suggest sitting down with your fitness
trainer, whether that is me or another equally qualified individual, and personalize
your nutrition and fitness plan.
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You must remember our bodies are constantly
preparing for famine.
Our bodies assume this meal will be your last meal for a long
time. Your brain knows that is not the case, but your body will
always act in that manner. It burns what you feed it, stores any
excess for a rainy day, and literally shuts down when you are not
actively using it. This worked amazingly well back in the days when man was
struggling to find its next meal and could go days without one. However, today, we
are eating ourselves to death on an over abundance of rotten, crappy food that does
nothing (nutritionally speaking) but fill our stomachs.
So, we don't want our body to store that fat. We don't want our body to go into
famine mode and burn it as slowly as possible. We don't want those extra pounds of
weight our body stores for a rainy day. How do we re-train our metabolism? The
answer is simple: we don't. You have to trick it and use its instincts against itself to
burn the maximum amount of fat you can.
What should I eat to make that happen?
I will give you some general guidelines here to get you started. It is impossible
for me to tell you, personally, how to go about this since we would need to build a
personal nutritional plan together. These are general guildlines to provide you with
the information you need to build a diet that will trick your body into not storing
excess fat.
Protein: 20% | Fat: 15% | Carbs: 65%
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Fat? You want me to eat fat?
That's right, you need to have 15% fat in every meal
you eat. The media establishment will jump on
any craze they feel will get you to look at them, or
buy from them. Fat is not the enemy, overeating
is. Your body requires all three of these components
each and every day in small amounts.
When you eat a meal that is all carbohydrates (lots of bread, chips, pasta, rice, etc.)
your body is going to quickly digest that making you hungry again faster. Meaning
your body will empty your stomach causing hunger pangs quicker. Your body is very
efficient at quickly converting carbs to fuel (sugar). On top of that, your body will
convert and store the excess carbs as fat!
Don't do anything drastic!
Do not go out and cut out all the carbs in your diet. The low-carb craze is wholly
unhealthy and no doctor in their right mind would ever recommend this type of diet
plan. Should limit carbs? Yes, definitely. One slice of white bread is a FULL serving
of carbs for one meal! If you take one thing away from this entire manual, please
understand you must eat healthy portions of each of these three components.
There is no need to go into the intricacies of energy conversion, or body mechanics.
However, a simple analogy can quickly explain why you need these three parts
together for a lean, healthy body.
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Protein
The building blocks of the body. This is the wood, the concrete, the steel your
body uses to build muscle, and repair itself. Without protein your body
becomes catabolic. That is just as ominous as it sounds. The body literally
starts breaking down the muscle to compensate for the lack of building
materials. Bottom line, you must have protein.
Fat
In general terms, when we are talking about burning fat, we are talking about
the long term calorie burn. Think of fat as coal on a grill. It takes quite a bit to
ignite it...you cannot usually just throw a match on a coal briquette and expect
it to light, but once it starts, it burns slowly for a long time. Burning fat is a
natural body process in everyone. While some people may appear to have an
easier time at it than others, the truth of the matter is: everyone has the
capability to burn fat at the exact same rate, based upon the age of the
person. Train your body by eating right and you'll burn it just as fast as the
next Mr. Skinny-Guy in the next office.
Carbs
Heed this, if nothing else: DO NOT CUT CARBS OUT OF YOUR DIET. If fat is
the slow-burning coal in your system, carbs are the lighter fluid used to ignite
it. When you workout, generally speaking, your trainer should run you through
a moderate cardio, quick paced warm-up. This quick burst of activity burns off
excess sugars (carbs) in the body and helps it to ignite the fat stores you will
use for the majority of your actual workout.
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Secret #2. CARDIO TRAINING
What exactly does it mean when you say Cardiovascular Training?
When your trainer or coach says
quot;Cardio Trainingquot;, they mean you
are going to engage the
cardiovascular system. You are
going to get the heart pumping,
the juices flowing, and really get
the calories burning! This includes
anything from walking, running, hiking, racquetball, or aerobics, to things like
kickboxing, cross training, circuits...I think you get it, right?! Cardio training is your
best bet to burn high volumes of calories and improve overall fitness health.
Any time I go over a workout with a client, I inevitably hear gasps or groans when
we go over cardio. Many people hate running, dislike walking, and aren't interested
in high-cardio sports. You may see cardio training as a job in and of itself...however,
I think you'll agree that once you see the benefits that can be gained from
cardiovascular exercising, you'll want to go hit the trail for a quick run!
Weight Loss
The biggest quot;side-effectquot; of a good cardio workout is burning that fat and losing
weight! Your body makes the decision to store fat without you. It is based on,
however, external queues. If you expend more energy than you bring in, your body
will quickly begin to burn the store you have internally. It will have less energy to
store because you are burning it in your workout routine!
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Conditioning
When did you first notice you would
rather take the elevator to go up rather
than take the stairs up one story? You
probably didn't even realize the day it
happened. When you were winded after
a short jog across the street, or up one
flight of stairs was a memorable day for you? It doesn't make you feel very good to
think about it now, does it? There should be no doubt in your mind at that point:
you are out of shape!
By training your cardiovascular system, you will quickly find not only do you not
have an aversion to taking the stairs, but you would rather take the stairs. Your
body doesn't tire as easily, your sides don't ache, you are
more alert, and you feel great! As you get into better
shape, your heart becomes conditioned. Just like the
muscles in your legs or arms, your heart becomes
stronger and gains the ability to pump blood on-demand.
No more coughing and wheezing from simple activities
like a silly flight of stairs!
Hands down, your heart is the most important muscle
your body has. You want your heart to be as healthy on the inside as you will begin
to feel on the outside.
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Preventing Disease
How many people do you know who are
always sick? Maybe they are always run
down or tired. How many people do you
know who’ve had a heart attack, stroke,
hypertension, or diabetes? In most cases any
of these problems can be avoided simply
through exercises and the right nutritional
plan. Whether it was entirely from poor
nutrition, or lack of exercise, or both, it didn't just happen on its own.
quot;But Matt,quot; you say, quot;my family has a long history of
heart attacks.quot;
A predisposition to any illness does not mean it will happen to you. As long as you
take care of yourself, you have a very high chance of avoid any of these conditions.
Taking care of your body means cardio conditioning, eating right, and maintaining a
new, healthy lifestyle!
Losing excess weight and cardio training put you leaps and bounds ahead of any
'history of xyz' your family might have.
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Secret #3. RESISTANCE TRAINING
I really like to resist training. What?
Resistance training is not a resistance to training. It
involves anything that provides your muscles with a
load heavier than they are used to. From the time
man realized he could increase muscle mass through
lifting heavier and heavier objects, he has used
things like or similar to barbells or dumb bells. Big
weight, lift it, lower it, repeat. Other things have
been developed since then, with everyone
attempting to quot;...build a better mouse trapquot;. What
most fitness trainers, and definitely the big box gyms don't want you to realize is
that you can almost everything you need through body weight exercises (unless, of
course, you are specifically trying to be a competitive body builder).
Whether you are a beginner with absolutely no experience exercising in your entire
life, or an athletic competitor, I guarantee I can create a workout program that will
quickly take you to the next level of fitness. If for some reason I can't, then there is
no reason for you to be reading this manual in the first place!
Today you have so many options when it comes to toning and muscle building.
Often too many choices. They all have one thing in common, however. That one
thing is they will all change your life! You will see a happier, healthier you in almost
no time at all!
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What is the point of lifting weights?
Isn't weight lifting for big, beefy guys with no necks? For football players who want
to pound the opposing team's quarterback into the ground, right?
“I don't want to lift weights, I just want to lose
weight...I don't want to be muscular.”
I can't begin to tell you how many times I've heard this
excuse not to lift weights, especially from women! The key
point in this section is that in order to be fit and truly
healthy, you have to incorporate resistance training!
Now don't throw this book down in disgust. Resistance
workouts will literally change your body from what you see
now in the mirror to what you may remember you used to look like. Not to mention
your self-confidence and self esteem! Perhaps most importantly; how would you like
to look 10 years younger? How you may ask? RESISTANCE TRAINING! Keep those
muscles taut, that body toned, and looking great!
Keep reading for more insight into resistance
training...you know you want to!
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Your Metabolism
We go on and on about how a good cardio workout
will burn off tons of calories both during and
immediately after your workout. Resistance training,
however, is a mostly permanent boost to your
metabolism. Cardio is 100% necessary, but it is the
resistance training where you are going to literally increase the speed with which
your body consumes calories. After an hour or so after a good, calorie burning
cardio workout, your body reverts to normal. The stress on the system has passed
and the coal-fire (see quot;fatquot; above) goes out.
What we see with resistance workouts, however, will
literally raise your metabolism for weeks on end. Why?
The answer is a pretty simple analogy. Imagine you are constructing a house or a
building. You have the first level completed, power installed, air conditioner running,
computers all cranking away. You know this is going to cost you 2000 calories per
day to operate this one story building. Now, let us add another story to the top of
our building. We complete the second story, supply it with power, air conditioning,
etc. It now costs us 2200 calories per day to operate the two story building!
Your body works in exactly this same manner. Building more muscle quot;costsquot; more
energy (calories) to maintain the structure! Once you have added muscle structure
to any portion of your body, it takes more energy to keep them going...thus, your
metabolism, or the calories you automatically burn every day, increase.
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Ready for a less obscure explanation?
When you do any kind of resistance training, you are breaking down the
muscle fibers. This is the precise reason you feel sore (especially when you are just
starting) after you workout. You make tiny tears in the current lattice-work of
muscle fiber and now your body takes this opportunity to build a better, stronger
system. Simple.
One (1) lb of MUSCLE burns about 50 calories a day
One (1) lb of FAT burns 4 calories a day
If you exchange 5 pounds of FAT for 5 pounds of MUSCLE, you have just boosted your metabolism by
230 calories PER DAY. That alone means you will burn off a pound of energy (calories) every two
weeks without doing ANYTHING MORE!
That same amount of fat would take a whopping SIX (6) MONTHS to burn itself off.
Body Toning
Resistance training is the reason many athletes...ok, maybe not baseball
players...look as toned and sculpted as they do. As mentioned above, when your
body rebuilds the lattice-work of muscle fibers after a workout, it builds a better,
stronger system! These new, stronger fibers are denser than those weaker muscle
fibers you had before. In the end, you will quickly see a tighter, firmer you!
Assuming at this point your caloric intake does not increase, and your cardio fitness
does not decrease, it is safe to assume at this point we will burn more calories and
quickly lose the fat! Because you are burning off the fat, you'll quickly notice those
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muscle shapes peeking through from underneath. Before you know it, you’ll be
asking yourself “Why didn’t I do this sooner?!”
Improved Bone Density
Millions of people are diagnosed every single year with osteoporosis. Osteoporosis is
the slow decay of the skeletal structure, leading to fragile bones, and increased
chances of severe injury from everyday activities. One of the best ways to avoid this
crippling disease lies within you! Most medical professionals would quickly agree that
any kind of resistance training will increase bone density, improve your skeletal
strength, and ward off the often deadly onset of Osteoporosis.
When you are working out, whether that involves lifting weights, or doing body
resisted exercises, your muscles are not only providing you with the strength to lift
the object in question, they are also using your bones as leverage to make that lift
happen. As you improve your toning and strength, your bones literally increase in
mass, creating anchor points to which muscle (as it is rebuilding itself) can attach. If
your bones did not adapt to the increase in mass and tension your muscles create,
they would simply snap in half. Your body, and more importantly, your bones learn
from the stimulus provided by resistance training and react(s) accordingly by
increasing bone mass. Your body was designed in such a way that it learns from the
stimulus given to it and it adapts to perform better.
WARNING: I'm not a medical doctor. Let's just bring that to the forefront
right now. If you have been diagnosed with, or suspect you might have
Osteoporosis (or any debilitating illness), PLEASE consult with your doctor
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before beginning a fitness regimen. As a professional trainer, I will not begin
working with a client who has not received conditions and written consent
from their doctor.
Wait a second! More mass? More muscle?
Right about now you may be looking at everything involving resistance training and
thinking to yourself; if I'm gaining bone mass and muscle mass from weight
training, won't I gain weight?
The answer is complex, but the put simply, for most non-obese people is quot;yes, you
will gain weightquot;. There is a lot of math and equations behind the actual answer, but
let's look at it like this:
Muscle density is 1.06 g/ml, while fat density is (about) 0.9 g/ml. That means if you
have one gram of fat and one gram of muscle, the muscle will weigh more. About
16-percent more than fat of equal volume.
Um..What?
So, that same pound of fat that is making you look puffy will look 16-percent
LESS puffy when you exchange that fat for muscle....but you will still weigh the
same. Imagine a glass of water, filled to the brim and a glass of milk filled 80-
percent of the way. Both might weigh one pound, but the milk has less in the glass,
because it's density is greater. You want to be the milk!
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Why are you trying to explain this to me?
It is actually very important when you come to me for
the first time. We are going to spend weeks
simultaneously burning off fat AND building muscle. It is
critical to keep that in mind when you are stepping on
the scale. You may not see the weight come off right
away, but I will again guarantee you, the inches will
quickly come off your waist, thighs and gut.
Women are especially vulnerable to dissapointment in this area. They will invariably
become frustrated after a week or two of working out because the scale tells them
they aren't losing...and in some cases they are immediately GAINING...weight.
Once you pass that threshold where your muscle mass plateaus for a short period,
the weight will seem to fly off your body, pound after pound. You'll almost swear
you can watch those fat pounds pack up and leave the building!
We're not done with Resistance Training. Here are some more benefits:
Increased Overall Strength
•
Improved Agility and Coordination
•
Dramatic Increase in Self Esteem
•
Renewed Confidence
•
A Rush of Feel Good Endorphins
•
You will swear you've discovered the Fountain of Youth!
•
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There you go!
Well, there you have it. The secret to true and lasting weight loss revealed. There
are no magic pills, no wonder-machines, no special breathing techniques, and
certainly no quot;exclude this or thatquot; diet. I hope you have been convinced at this point
that resistance and cardio training are key ingredients to your long, healthy life.
Providing you with this information is not enough for you, or for me. My time spent
creating this manual, and your time reading it would be wasted if there weren't a
call to action. To that end, I'm going to further ensure you receive all the help
necessary to get you started on the right foot. On the next page, you'll find a gift
certificate just for you. A call to arms, if you will, and incentive to push you on to
the next step.
This gift certificate includes a 2 Week Fitness
Assessment and Test Drive worth over $178!
All you have to do now is call me at (316) 768-4097 or send me an email at (
blackhawk@bhfit.com ) before the expiration date on the gift certificate and we’ll
schedule your no obligation “Fitness Assessment and Test Drive.”
Right now, at this very moment, you have a decision to make. You can either call
me to schedule your free fitness assessment and test drive, and take the first step
to achieve the body that you deserve…
Or you can do nothing, and fall into the trap of procrastination. Please, take action
now while it’s still fresh on your mind. Pick up the phone right now and let’s get your
fitness test drive started.
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25. Fit For Life
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Committed to your fitness results,
Chief Matthew M Everhart
Blackhawk Boot Camp Fitness
blackhawk@bhfit.com
(316) 768-4097
P.S. Give me a call today, and see why I’m the only fitness trainer in Wichita to
guarantee results or your money back!
P.P.S. In just a few short months you will look back on this decision as one of the
best you’ve ever made – but it all start with a single phone call. Do it now.
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Fitness
Assessment and
Test Drive
Gift Certificate
This certificate entitles you to the following FREE “Fitness
Assessment and Test Drive”:
A complete weight loss and fitness analysis including body
-
composition, flexibility, strength, and cardiovascular testing
($49 value)
Free 30 minute personal training sessions with one of our
-
professional trainers ($50 value)
- Personalized seven day meal plan complete with weekly grocery
list ($49 value)
- 2 Complete Weeks of Cross Training at our Boot Camp
($30 value)
This entire, no obligation package is valued at $178
and it’s yours free if you call us today.
(316) 768-4097 or email blackhawk@bhfit.com
Schedule your “test drive” before March 31st, 2009!
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