A Total Well -Being Program
Total well-being implies that a person is happy,
healthy, and in balance in mind and body.
Aerobic exercise is just one of the factors in a
program of total well-being. Other factors include
flexibility, muscle strength, muscle endurance,
emotional and spiritual equilibrium, and a healthy
Firm Believers
Total Fitness
For Women
Information
diet and nutrition plan. During the course of the
sessions, your instructor will be informing,
motivating, and leading you in a program of total
well-being.
Music
All music used for “Firm Believers” is instrumental,
Christian praise, Christian Contemporary, or Cardio
Susan Bozak Instructor
sjbzak@aol.com
Club Cross-over. All music is professionally mixed
for fitness instructors to use for fitness classes. All
music used has clean, wholesome lyrics with a
“funky” upbeat sound designed specifically for
fitness well-being.
Instructor
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Susan J. Bozak
Certified Group Fitness Instructor (American
Council on Exercise)
Certified Personal Trainer (American Council
on Exercise)
Holds Certificate as a Senior Fitness Instructor
(Senior Fitness Association)
Certified American Safety and Health Institute
(CPR/AED)
Classes held at the
Trinity Wesleyan Church
6950 S Siwell Rd
Byram Ms 39272
Firm Believers Total Fitness for Women
Welcome to Firm Believers Total Fitness
There are a few things you should know in order to
take full advantage of this program. Firm Believers
consists of physical, mental and spiritual portions.
Spiritual
Each class will end with a short devotional and
prayer.
Cost
Physical
Firm Believers is designed to be a non-competitive
hi/low impact –hi/low intensity workout. Workouts
are designed with basic, non-complicated steps,
demonstrated, broken down, and repeated often,
then put together to make a complete pattern.
Participants are encouraged to work within their own
fitness and skill level and to modify movements as
needed. Modification of steps, as well as various
intensity levels are demonstrated by the instructor.
This part of the class is divided into four parts: The
warm-up – to prepare the body for more strenuous
exercise, Aerobic exercise – to improve the
functioning of the heart, lungs, and blood vessels, in
addition to burning calories, Special resistance
toning exercises for upper/lower body and
abdominals, and a cool down period for relaxation
and stretching. Each class is designed to be safe,
effective, and fun. On occasion, for variety and
added challenge, interval and circuit classes are in
place of the above format for some sessions.
Mental/emotional
Exercise, health, and nutrition information is a regular
feature of each class. Handouts on fitness, nutrition,
recipes and health related topics are available for every
participant.
The cost for each class is a suggested $3.00. In
order to maintain high quality, the instructor has
invested her own resources in professionally
pre-mixed music specifically designed for fitness
classes, equipment, insurance and related
materials. In addition the instructor maintains
her certifications at her own expense. The
suggested $3.00 in no way reflects any profit,
but helps to offset a portion of the instructor’s
personal expenses.
For Your Information
For your safety, you should have your doctor’s
permission before beginning any exercise
program. Each participant will be required to fill
out health form and sign a statement of informed
consent and liability waiver before they will be
able to participate in this class. These papers will
be stored by the instructor and will remain
confidential. In some cases, a doctor’s written
permission will be required.
Shoes
Specific shoes for aerobics are necessary to absorb
shock, support feet and help prevent injury.
(aerobic shoes or cross trainers recommended)
Water
Keeping hydrated is extremely important before,
during and after exercise. Bring a water bottle or
some type of container with cool water to class. A
water fountain is available on the premises.
Resistance
Hand held weights (1-3 lbs), tubing or elastic bands
are used for toning. Instructor supplies several 1
to 3 lbs resistance or bring your own to class. For
heavier resistance (5 lbs) students may bring their
own. (weights are optional)
Keys to Enjoying and Adhering to this
Exercise Program:
1.
Understand what an exercise program can
do for your well being
2.
Set goals that can be measured.(A goals
sheet can be obtained from your
instructor.)
3.
Commit yourself to participating at least
once a week to this program. This class is
only a starting point. For cardio fitness
your goal should be a minimum of 30
minutes 3 times a week. For advanced fat
burning you need to exercise more than 3
times a week for 40-60 minutes (This is a
goal to work up to).
4.
Have a friend who attends with you.
Clothing:
Keep it comfortable. Clothing that allows for
sweat evaporation and ease of movement are
fine: (shorts, sweats, yoga pants, t-shirts…)
modest attire is requested.