Jackie Dover's Personal Training

Healthy Living

The Inactive Lifestyle

- More than 60% of adults do not achieve the recommended amount of activity
- 25% of all adults are not active at all
- Nearly half of youth ages 12-21 are not active at all
- It’s becoming more common for schools to not include physical activity programs

The Benefits of an
Active Lifestyle

+ Decreases risks of heart disease, high blood pressure, diabetes and
   certain types of cancers
+ Is a key factor in helping lose and maintain your weight
+ Improves mood, helps relieve depression, and increases feelings of well-being
+ Is a great stress reliever
+ Helps build and maintain healthy bones, muscles, and joints
+ Reduces risks of falling and fracturing bones as you age



waterTake in half your body weight in ounces

If you weigh 150 lbs you would want to drink
75 oz (aprox 9 cups)

For every one cup of caffeine drink an extra
two cups of water


Helps control appetite

Cushions your joints

Enhances energy

Aids in digestion

Helps burn fat more efficiently

Dining Out

healthy foodLimit dining out as much as possible
Start with a broth based soup or a salad with low fat dressing before your meal to limit calorie intake
Ask for more veggies with your meal
Leave off the extra toppings or cut the amount in half
Try to stay away from fried, creamy, breaded, smothered, crispy and supreme foods when ordering

Healthy Weight Loss

ScaleHave realistic weight loss expectations
A healthy weight loss is between ½ to 2 lbs per week or ½ to 1% of your body weight
If you cut out 500 calories per day, you will lose 1 lb per week
1lb = approximately 3,500 calories

Helpful Ideas

Stress FreeSame size, fewer calories
Choose low calorie condiments
Opt for lower fat items
Get in enough water
Have a balanced diet
Practice healthy alternatives to handle stress
Monitor food intake daily
Move more

Measuring Your Results

Remember the scale is just one way of measuring
Another way is to keep a record of your measurements
Note other changes in yourself
Try to purchase a scale that tracks water and body fat %

Exercise Program Components

Excercise Cool DownWarm up
Muscular strength & endurance
Cool down

Aerobic Training Elements

Aerobic Training Recommendations

RunningFrequency: 3-5 days a week
Intensity 55/65 – 90% MHR
Duration: 20 – 60 minutes of aerobic activity
Works: large muscle groups in a rhythmic activity

Strength Training Elements

Strength Building Recommendations

weight training8-12 repetitions (1-3 sets)
8-10 exercises of major muscle groups
Minimum of 2-3 days per week
Get to your “2”

Muscle Endurance Recommendations

15-18 repetitions (1-3 sets)
8-10 exercises of major muscle groups
Minimum of 2-3 days per week
Get to your “2”

Flexibility Training Elements

Flexibility Training Recommendations

Healthy LivingStretch major muscle groups sufficient to develop and maintain ROM
Minimum of 2-3 days per week
Avoid bouncing during stretches
Breath through stretch

Dynamic stretch prior to workout
Static stretch after workout

Commit to Change

It takes 21 days to make or break a habit
Surround yourself with a healthy environment
Write down your goals and accomplishments
and reflect on them daily
Share your successes with others
Reward yourself for healthy changes

Get Started Today


Jackie Dover has the experience you need for your weight loss and fitness goals.

Personal trainer and healthy living lifestyle coach, Jackie Dover, has been teaching fitness and weight counseling for many years. She offers personal training, weight loss management.and nutrition counseling to women and men of all ages who are looking to transform their lives for the better.

"Whether you’re simply looking for motivation or you’re committed to weight loss and maintaining a healthy body, I can help you reach your goals. Whatever your fitness level or special challenge, I can customize a personal training plan designed especially for you."

Get to know Jackie here and then get your
First 2 sessions FREE

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Get Nutrition Counseling for Healthy Living

weight loss, stress relief and protecting your health

Tired of dieting and diets that just don't work? Learn the benefits of eating healthy and having an active lifestyle. Let Jackie Dover help you with nutrition counseling and fitness plans that guide you toward healthy living. Get started today!

Nutrition Counseling for Healthy Living

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group, prior or active military DISCOUNTS!

Need a workout buddy to help you stay focused and on track? Group session pricing and free sessions offered for qualified referrals to all Jackie Dover personal training clients.  Military and group discounts too! Please contact Jackie for the full details on group/referral benefits and discounts.  It's a great way to keep your fitness level up and have fun!

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