Success is the sum of small efforts, repeated day in and day out.

-Robert Collier

Mikayla’s Miracle Bodies

My ClientShia LaBeouf came to me as a personal trainer and asked me to help him get back into shape for his next movie Transformers 3. Shia LaBeouf is 23 years old and weighs 145 pounds. He is 5’ 10” and his BM rate is 20.3, which is already pretty high in the fitness charts. He pretty consistently in general but wants to have an even higher cardio-vascular endurance and also wants to be able to lift more weight. He is a junk food eater and doesn’t work out consistently unless he is getting ready for a movie. He wants to look toned and muscular between movies too and have the beach body every girl loves.

My PlanMy plan is to get him on a healthier diet, that looks and sounds good so that he will eat it and enjoy it. I am then going to get him on a fitness plan that helps him in his specific problem areas; his abs, legs, arms and shoulders. As he gets toned I also want him to maintain a certain flexibility so that his muscles don’t become locked or tight. I also want to make sure that he stays balanced during that the workouts so that he can do hard stunts with hardly a problem. As his work out progresses I also want it to become gradually harder, so they continue to grow stronger.

Fitness Plan-Monday1st week: Warm-up by jogging in place for 2 minutes and than sit

and stretch your quads and arms. Run a half-mile that morning around a local track, or just track it by a step counter. Later that day go to the one hour aerobic class at 24-hour fitness.

2nd week: Grab your bike and go for a ride for 50 minutes. Then come home and take a break and then bike to your local health club and jump on the treadmill for 30 minutes and then do the stair steeper for 25 minutes.

3rd: week: Go to an advanced aerobics class in the morning and then later that day find out when you can for a level 3 yoga class. This will keep you balanced and flexible.

4th week: Go to the gym and work on the pull down bench place it at 50 pounds and do 5 reps of 25. Then go to biceps curl and put 50 pounds and for 5 reps of 25 also.

Fitness Plan-Tuesday1st week: Go to your personal gym and go on 5 different weight

machines, like the bench press (make sure you have a spotter), the knee extension, and the hamstring curl for examples, and place 30 pounds at each station and do 5 reps of 10.

2nd week: Warm-up by jogging in place for 2 minutes and than sit and stretch your quads and arms. Run a mile that morning around a local track, or just track it by a step counter. Later that day go to the one hour aerobic class at 24-hour fitness.

3rd week: Grab your bike and go for a ride for a hour. Then come home and take a break and then bike to your local health club and jump on the treadmill for 30 minutes and then do the stair steeper for 15 minutes.

4th week: Go to a local pool or lake and swim for an hour and a half minutes taking a break every 15 minutes. Make sure to get your heart rate up and keep it up.

Fitness Plan-Wednesday1st week: Go to a local pool or lake and swim for 30 minutes

taking a break every 5 minutes. Make sure to get your heart rate up and keep it up.

2nd week: Grab your bike and go for a ride for 30 minutes. Then come home and take a break and then bike to your local health club and jump on the treadmill for 20 minutes and then do the stair steeper for 15 minutes.

3rd week: Go to your personal gym and go on 5 different weight machines and place 40 pounds at each station and do 5 reps of 20.

4th week: Go for a short run today, keep it light then go to another yoga class and keep it light and let your muscles slowly stretch out. Be careful not to tear anything by going to hard in your yoga class.

Fitness Plan-Thursday1st week: Warm-up again like you did on Monday and now I

want you to run for a mile. Try not to take as many walk breaks and keep your heart rate up the majority of the time

2nd week: Go to a local pool or lake and swim for 30 minutes taking a break every 5 minutes. Make sure to get your heart rate up and keep it up.

3rd week: Go to the pool and swim for an hour and do laps try not to take a break as often but keep it every 5 to 10 minutes and remember to keep the breaks short so you get the maximum workout.

4th week: Go to a hard aerobics class and get the sweat out now and then head home and come back to the gym and do a yoga class and work out all those tight muscles. Think about getting a massage today after the yoga class.

Fitness Plan-Friday1st week: Go back to the aerobics class in the morning and

then later that day find out when you can go to a yoga class and take it. This will help loosen up your sore muscles.

2nd week: Go to the pool and do a deep water aerobics class in the morning and then go grab a massage or jump in the Jacuzzi to loosen all your muscles.

3rd week: Go to an advanced aerobics class in the morning and then later that day find out when you can for a level 3 yoga class. This will keep you balanced and flexible.

4th week: Go for a short run today, keep it light then go to another yoga class and keep it light and let your muscles slowly stretch out. Be careful not to tear anything by going to hard in your yoga class.

Fitness Plan-Saturday1st week: Go to the country club and play a couple of

games of tennis. Remember to play as many as you can. This is your rest day a little.

2nd week: Grab your bike and go for a ride for 50 minutes. Then come home and take a break and then bike to your local health club and jump on the treadmill for 30 minutes and then do the stair steeper for 25 minutes.

3rd week: Go to your personal gym and go on 5 different weight machines and place 40 pounds at each station and do 5 reps of 20.

4th week: Go to a local pool or lake and swim for an hour and a half minutes taking a break every 15 minutes. Make sure to get your heart rate up and keep it up.

Fitness Plan-Sunday1st week: Go back to the aerobics class in the morning and

then later that day find out when you can go to a yoga class and take it. This will help loosen up your sore muscles.

2nd week: Warm-up by jogging in place for 2 minutes and than sit and stretch your quads and arms. Run a mile that morning around a local track, or just track it by a step counter. Later that day go to the one hour aerobic class at 24-hour fitness.

3rd week: Go to a local pool or lake and swim for an hour and a half minutes taking a break every 15 minutes. Make sure to get your heart rate up and keep it up.

4th week: Go to the gym and work on the pull down bench place it at 50 pounds and do 5 reps of 25. Then go to biceps curl and put 50 pounds and for 5 reps of 25 also.

24-Hour FitnessLocation Information

Exercise Facilities and other amenities

Lynnwood 24-hour Fitness

18930 29th Avenue West Lynnwood, WA 98036

(425) 697-5007www.24hourfitness.com

• Cardio Equipment, • Free Weights, • Full Sized • Basketball Court, • Group Cycling, • Group Exercise, • Indoor Lap Pool, • Kids' Club, • Pro Shop, • Sauna, • Steam Room, • Whirlpool

Bally Total FitnessLocation Information

Exercise Facilities and other amenities

Lynnwood Bally 19820 Scriber Lake Rd.Lynnwood, WA 98036(425) 774-5338www.ballytotalfitness.com

Basketball Cardio Equipment Kids Club Group Exercise Classes Indoor Track Lobby Store Parking Personal Training Pilates Racquetball Steam Room Whirlpool Yoga Stationary Bikes Treadmills Cross Trainers Elliptical Stair Climbers Strength Training Machines Free Weights Small Apparatus Equipment Integrated Music Systems Video Entertainment

MotivationsNothing can stop the man with the right mental attitude from achieving his goal; nothing on

earth can help the man with the wrong mental attitude. -Thomas Jefferson

Success is the sum of small efforts, repeated day in and day out.-Robert Collier

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.-Vince Lombardi

Our greatest glory consists not in never falling, but in rising every time we fall.-Oliver Goldsmith

Success does not consist in never making blunders, but in never making the same one a second time.-Josh Billings