training is done on the machines and you should be pushing hard on each machine to give yourself the maximum possible workout.

You should give your muscles a day to recover after strength training. Working out every other day, 3x per week, gives your muscles time to recuperate. If you choose to work out daily, every other day you should focus on cardio. Move slowly on the machines, which will reduce the resistance, and thereby the load on your muscles, and pick up your pace on the recovery pads. Alternate your days working the machines hard with days taking it easy and have fun.

Have Questions?
Call (925) 777-9787 or eMail us at info at CurvesInAntioch.com.

Our most popular plan is still at a budget friendly rate of only $39 per month. For the price of one dinner out for two, you can can work out for an entire month and do something important for yourself!

Some insurance plans (primarily medicare supplement plans) will pay for your Curves membership! Two popular programs in our area are Silver & Fit (Healthnet/American Specialty Health/SCAN) and Silver Sneakers (AARP/United Healthcare/Healthways). Also, some employers offer plans under names like Global Fit (check with your employer) that give you discounts on your Curves membership.

Ready to get started?
Call us at (925) 777-9787 and set up an appointment so one of our circuit coaches will be available for you when you arrive. The circuit coach will show you the facility, answer your questions, and will get your "before" information including body fat % and a fitness assessment. If you decide to join during this first visit there will be a special discount on your sign up fee, so come prepared to make a commitment to start taking better care of yourself.

You'll be surprised - just a little bit of weight loss combined with toned up muscles can make a world of difference in how you look and how you feel. Random comments from people asking if you have lost weight, losing a dress size, and the like will just be extra benefits.

Call and make an appointment today!
We are conveniently located in the SaveMart shopping plaza, at the opposite end from the Savemart.

It is always more fun to work out with friends, plus it helps to have someone hold you accountable on the days you just don't feel like going. When you call for your appointment let us know who else would like to come with you! If you prefer to email, give us some times that work for you and we will verify that a coach is available and confirm with you. We look forward to seeing you!

Stay Motivated All Day!

Curves in Antioch 3132 Contra Loma Blvd Antioch, CA 94509 925-777-9787 info at CurvesInAntioch.com www.CurvesInAntioch.com facebook.com/CurvesInAntioch Check here for events, news, birthdays, etc. You don't have to be a facebook member to read! ~  Hours & Classes  ~   ~ The Curves Workout ~ ~ Curves Circuit w/ Zumba Fitness ~ ~ FAQ's ~ ~ The Coaches ~ ~ Weight Management ~ ~ MyTrak M2 Smartcoach ~

The Curves Workout

When I started with Curves, my husband kept telling me that there was no way the Curves workout could work, but he was wrong and he had to admit it. IT DOES WORK!! It really is fun, fast, and safe. And it is simple. You will get as much out of it as you put into it. Rather than listening to people that have not tried the workout tell you how it won't work, come in and listen to people doing the workout tell you how it HAS WORKED for them!

The circuit consists of 13 hydraulic resistance machines alternating with 13 "recovery pads". You are on each 30 seconds, so it takes 13 minutes to go around the circuit each time. If you go around 2 times and then stretch, it takes about 30 minutes. If you go around 3 times and then stretch, it takes about 45 minutes. During that time you are getting BOTH your strength training and your cardio. Using the stretching circuit after the workout circuit prevents soreness, increases flexibility and balance, and helps to create long, lean muscle fibers.

The machines are positioned so that you are working out different muscles groups as you are moving around the circuit, giving you a full body workout. You can start at any position on the circuit, so there is no waiting to use a machine. Along with the music that keeps things fun, there is a cue tape that tells you when it is time to "change stations now".

Curves has spent a lot of money on research and this research has come up with the same answer you are seeing in other areas of training - short bursts of intense effort are better than long marathon sessions. Work a machine as fast as you can, without losing your form, for 30 seconds. Then change to a recovery pad and keep up enough movement (ie: "move lively") to keep your heart rate elevated while your muscles recover for the next 30 seconds. Change to the next machine and again move as fast as you can without losing your form. Again follow up with the recovery pad. You will work out all of your major muscle groups in a safe manor that will not leave you sore and aching - especially when you follow up your workout with the stretching routine.

You control the intensity of your workout. If you are new to working out, you will move slower but will still get challenged. If you are further along and want more of a workout, remember to move the machines as fast as you can without losing your form. The faster you push and pull, the more fluid you are moving through the orifice of the hydraulics and the more resistance you get. If you are ready to challenge yourself, we can set up an advanced workout for you where you count your reps and challenge yourself to put forth your best effort each and every time on each and every machine.

The 8 original Curves machines are:

		Keep your arms straight. Flatten your tummy!
		Tone up your arms!
		Keep your elbows up. Strengthen your muscles.
		Tone up your thighs!
		This one has also strengthened the inner muscle of my knee. My knees are so much better now!
		Tone up your legs.
		Strengthen your muscles.
		Strengthen your legs.

Additional Curves machines on the Antioch circuit are:

		Oblique Do this one right and you will feel it in your stomach muscles! Single Positive Machine. Works the core muscles of the torso, including the obliques.
		Lateral Lift More help for your obliques. Single Positive Machine. Works core muscles of the torso, including the obliques and the quadratus lumborum muscles.
		Pec Dec Tone up your arms. Double Positive Machine. Works the Pectoralis Major muscles of the chest and the Rhomboid, Trapezius, and Latissimus Dorsi muscles of the back.
		Dip Shrug More work for your arms. Double Positive Machine. Works the Deltoid muscles of the shoulders and the Trapezius and Latissimus Dorsi muscles of the back.
		Glute Shape up your butt. Keep your foot low on the pad. Single Positive Machine. Works the Gluteals, Quadriceps, Iliopsoas, and Hamstring muscles.

In between the machines, you use the recovery pads:

"Move lively" on the recovery pads to keep your heart rate elevated. Your heart rate should be raised by the work you are doing on the machines. On the pads, you just want to keep it elevated while you give your muscles a short break. If you feel that you need to do more on the pads, you are probably not working to your full potential on the machines. Focus on working harder on the machines rather than on the pads.

"Move lively" means different things to different people. It also depends on whether you are on a strength training day or a cardio day. On strength training days, if you are pushing the machines hard, you should not have much left to give on the pads. On cardio days, getting energetic on pads keeps you from being able to push to your max on the machines.

Many people like to walk or run in place, but remember to be kind to your feet! They do not need to take a beating for you to get a good workout. Plantar Fasciitis is a common ailment that can be made worse by working on the balls of your feet. Ask a coach to show you other ways of "moving lively" on the pads that do not involve running in place.

At one of the recovery pads, you have a choice of using the pad or using the stepper. The stepper is basically just another recovery station and you can choose to use it or the pad.

After the workout circuit, you move to the stretching circuit:

You move around each of the 4 sides of the stetching circuit, doing 3 stretches per side. Take the time to do the streches and you will find you love this part of the workout. It feels great! After your workout is the safest time to stretch. Stretching helps to maintain your range of motion and the integrity of your joints. Stretching allows your heart rate to drop back to normal before leaving, as well as helping to avoid soreness and build lean muscle mass. Hold each stretch for 7 seconds. As you start the stretch, your muscles will contract. Holding the stretch for 7 seconds will give your body time to realize you are just stretching and let your muscles relax. Then extend your stretch and your muscles a little farther and hold for another 15 seconds.

Curves® Circuit with Zumba® Fitness

Strength Training in the Circuit + Grooving to the Music = One Wildly Effective Workout
© 2010 Curves International, Inc. Zumba®, Zumba Fitness®, and the Zumba Fitness logos
are registered trademarks of Zumba Fitness, LLC. Used with permission.

Hours & Classes

The normal circuit workout is extremely convenient - when you get here you jump right in on the circuit. The half hour flies by and you are on to the rest of your day.

When we add Zumba in the Circuit to the Curves circuit, we amp up the cardio and the fun without losing the strength training or the 1/2 hour time commitment. Because a licensed Zumba instructor is required, it has to be a class format with a start and stop time. We remove the recovery pads and instead of each person doing their own thing during their cardio periods, the Zumba instructor leads the cardio periods in latin-inspired dance/fitness moves that may include salsa, merenque, reggaeton, and calypso. The normal time periods of 30 seconds on a machine & 30 seconds of cardio are changed to 1 minute on a machine followed by 1 minute of Zumba.

The only thing you need to start Zumba is a willingness to laugh at yourself:) You don't have to know how to dance and you don't have to worry about what you look like - everyone else is too busy trying to keep up to notice. It is not important that you follow each move exactly. What is important is that you are out there trying, getting your body moving at a faster pace than normal, and having fun in the process. You just have to keep moving, think about holding in your stomach, and think about moving those hips! The more you can get your hips moving, the more you will feel the workout in your abs. You do not need to wear a hip scarf, but if you have trouble getting those hips moving, the hip scarf will act as a tell tale for you.

At the beginning, you will sweat a lot when you do Zumba. You may even think you are getting a better workout from the Zumba than the machines, but people wearing an M2 report that they burn more calories in a normal strength training workout than in a Zumba workout. After your body gets used to Zumba, the sweat factor will be about the same as when you push yourself hard on the machines. If you get your hips moving, the Zumba moves really helps the abdomen! So mix both regular workouts and Zumba workouts into your week and have fun :)

Curves Circuit with Zumba Fitness is open to Curves members for $2 per session. If you get hooked, ask about a monthly rate. Members must have been trained on proper use of the machines prior to participation, so we keep the safe in Fun, Fast, Safe!

During Zumba workouts, when you are on a machine for 1 minute instead of 30 seconds, focus more on endurance training than strength training. Work at about 50% of your normal effort on a strength training day. The Curves Circuit with Zumba Fitness workout was tested at the Exercise and Sport Nutrition Lab at Texas A&M by Dr. Richard Kreider. The finding was that 50% effort for a minute can be as effective in stimulating muscle protein systhesis as 100% effort for 30 seconds. They also found that members can safely alternate between our traditional strength training workout and the Zumba workout from one day to the next. If it is a cardio day for you, take it easy on the machines and focus all of your effort to amping up the Zumba moves. There will be a cool-down at the end of each Zumba workout, but the stretch circuit is still there for you also!

FAQ's (Frequently Asked Questions)

How many times should I go around the circuit?
That is up to you. The Antioch circuit has 13 machines, so completing 2 laps takes about 26 minutes. When you add in stretching, that gets you about a 1/2 hour workout. That is pretty much the minimum recommendation.

Some people like to go 30 minutes on the circuit and then stretch, which is about 2 laps plus 4 more machines/pads. Others like to go 3 laps, which takes your workout to about 45 minutes when you include stretching.

People often ask if they can go around more. The basic answer to this is yes, BUT, if you can go around the circuit more than 3 times, you really are not giving the machines everything you have to give! You really need to focus on increasing your intensity on each machine (assuming it is a strength training day) or each pad (assuming it is a cardio day) rather than increasing the number of laps.

Can I stay on a machine more than 30 seconds?
No. A lot of research has gone into the Curves circuit to create an effective workout in a short time period. To keep the circuit functioning properly, you need to follow the prescribed routine, staying on each machine for only 30 seconds. On strength-training days, if you can stay on a machine longer, you really need to focus on increasing your intensity while you are on it. Beginners may feel like they have only just gotten on the machine and it is time to get off, but once they get their form down, they will slide in and out of the machines with ease.

Is 30 seconds on a resistance machine enough time?
Yes. I know, men especially will tell you there is no way 30 seconds on a machine will do anything. My husband told me that repeatedly in the initial months I came to Curves. But he had to admit that he was wrong - especially the day he got up out of his chair and followed me out of the house to get a better look and comment on the changes that were occuring.

There is a catch - you can't just pay your membership dues and expect results. You have to come, consistently!! If you are younger and really work the machines, you will see more results and/or quicker results. If you are older, but come consistently anywhere from 3-5 times per week, even if you work the machines slowly, you will see results over time. I have seen members in their upper 80's that you think can't possibly be attaining results with the slow speed that they are moving, however, because they do it consistently, they do achieve more muscle tone and definition over time. And they all report increased flexibilty and strength that they can feel in their daily activities.

If you are younger and healthier, you should be working the machines harder and faster, increasing the amount of resistance you get from the hydraulics, and therefore the amount of results you see. A good machine to understand intensity on is the chest/back machine. If you try pushing/pulling on your own and then have a coach start helping you push/pull, you will feel an immediate difference in the resistance in the cylinder based on the speed with which it is being moved. Increase the number of reps you do within 30 seconds without losing your form and you will get more out of your workout.

How many calories can I burn?
This is one of the most frequent questions I see on the keyword activity report for the website. I can not give you an answer because it is dependent on you. If you really work the circuit, you can burn 500 calories in a half hour. But you do have to work.

I had a young woman come in to try the circuit. I could not get her to move the machine even as fast as the 86 year old next to her. She told me that it could not possibly be a good workout because she wasn't sweating. You just want to shake her and say "if you want to sweat, you have to move!". Just paying for a Curves membership will not do you any good. You have to come consistently and you have to work while you are here.

Strength training has so many other benefits besides just burning calories during the workout. For one thing, it develops muscle that continues to burn calories while you are sitting on the couch. It develops strength and flexibility that allow women to lead strong, active lives well into their golden years. You can lose size without losing weight, as muscle is leaner and trimmer than the fat it is replacing.

The Curves circuit is a fun, fast, safe way of getting strength training. Fun keeps people coming. If you come consistently but like to talk and maybe don't focus completely on the work out, you may not be burning maximum calories, but keep coming consistently and you will see results. If you are doing advanced workouts, where you are really focusing on working to the max and not talking, that will burn more calories. It is really up to you, the approach you take, and what works for you to create consistency over time.

What does single and double positive mean? Why are they better than negative?
Concentric muscle contractions cause the muscle fibers to shorten and are called positive contractions. Eccentric muscle contractions cause the muscle fibers to lengthen and are called negative contractions.

The Curves double positive machines exercise opposing muscle groups using a positive muscle contraction in both directions of movement - Positive/Positive, or double positive. For example, the Biceps/Triceps machine uses a positive contraction of the biceps to pull up and then a positive contraction of the triceps to PUSH down, which is why we are always telling you to push and not let gravity do the work.

The Curves single positive machines can be talked about in two distinctively different groups. The oblique and lateral lift are single positive because they exercise the same muscle group on opposing sides of the body using a positive muscle contraction. Each side of the body does one positive contraction - single positive.

The glute, leg press, and squat are single positive because the positive contraction is only used on the fast push out or up. As the machine tries to return to its original position, you then allow it to come back slowly, controlling the machine rather than letting gravity and the hydraulics/springs do the work.

In contrast, weight-lifting uses negative or eccentric contractions. The muscle is essentially acting as a brake. This type of exercise increases the intensity of strength training by putting greater demand on the muscle and is used for body building. Many of these exercises should only be done with spotters in place to help as required. In addition, negative weight training techniques are known to cause soreness. The full name is delayed onset muscle soreness (DOMS) and it is a result of damage in the muscle fibers. The goal in creating this damage is to stimulate increased muscle mass. While some women are body builders, most want strong muscles without bulk. The Curves machines have been specifically designed to provide women with effective strength training without soreness.

My doctor recommends weight-bearing activity. Does Curves qualify?
Yes! Weight bearing activity should not be confused with the use of weights. Weight bearing exercise refers to the weight of your own body and an activity where your bones are supporting that weight against gravity. The pull of muscles and tendons against the bones stimulates the production of bone cells, creating stronger, denser bones. Performing weight bearing and resistance exercises at least three times a week can help maintain and/or build bone mass. While older women are the ones that have this message delivered to them most often, younger women also need to hear it! The more bone mass built before age 30, the better off you are in the following years of gradual bone loss.

If you have osteoporosis, in addition to bone loss, you need to think about preventing falls. Muscle strength and flexibility gained from the Curves strength training workout can make a big difference. A large portion of the workout is done in the standing position. All of the machines use hydraulic resistance. The cardio portion can be done as either low or high impact, depending on your needs.

It is also important to use our stretch circuit! On the stretch circuit, you will stay in a weight-bearing position as you safely stretch the muscles that assist in supporting your body mass.

Can someone with plantar fasciitis, gout, or other foot ailments do the Curves workout?
It depends on whether or not you are able to bear weight on your foot and whether or not your doctor has placed any restrictions on your exercise. Normally, most people can continue to do the machines with no problem. You may need to modify your activities on the recovery pads. Especially with plantar fasciitis, even though it is your heel that hurts, you need to avoid doing any movement on the ball of your foot - it actually makes the plantar fasciitis worse! Depending on the state of your foot, either keep both feet planted and kind of sway your body, or do heel taps (ask a coach to show you), or, if you are feeling up to it, use a modified running in place that keeps the impacted foot coming down flat footed instead of on the ball. The recovery pads can be no impact, low impact, or high impact, depending on how you choose to "move lively" on them. It is completely adjustable to your needs.

What do I do on non-Curves days?
If you are coming to Curves for your strength training on alternate days, on the other days you should be focusing on cardio. This can mean coming in and doing the circuit, but concentrating on giving all your energy to the pads rather than to the machines. It can also mean talking a brisk walk, getting on a treadmill, jogging, taking a Zumba class, or doing whatever activity you like that gets your heart rate going or turns your M2 green.

I’ve been going to Curves for 3 years. Is it still a good workout?
Absolutely! Any workout routine that you can maintain for 3 years is fantastic! If you do decide to add variety, look to your cardio. Don’t get rid of your strength training!

But we hear it all of the time from all sorts of sources – the body acclimates to exercise & you need to keep changing your routine. However, for the average woman, changing the routine results in quitting exercise all together. For most people, changing the type of exercise is not as important as watching the intensity. If you are not an athlete in training, it is more important that you stick with a routine that you find enjoyable rather than trying to change routines every couple of months, especially when you end up not liking the new routine and not sticking with it.

Think you are not getting as much out of your workout as you used to? To get more results –
o Pay attention to what you are doing – move more, talk less
o Amp up your cardio – jog in place or, if you need low impact, use more arms & high knees
o SPEED UP YOUR REPS on strength training days – use intensity
o Add variety to your cardio on non-strength training days

Pay attention to intensity. Are you really moving the machines on your strength training days, or are you just going through the motions while talking? On a machine like the dip shrug, do you hear the "whoosh" as you PUSH down? or are you letting gravity just take the arm down? Just going through the motions still is great for maintenance, but if you want more results, talk with Sherry about an advanced workout where you count your reps and push yourself for more.

What is an advanced workout? What is Curves Smart?
An advanced workout includes counting reps on each machine, to verify you are working to your full potential. A coach will go around the circuit with you to set the initial number of reps and work with you to increase the number over time.

Curves Smart is equipment that is added on to each machine in the circuit. It counts your reps and tracks your range of motion. It incents you to meet the goal you have set for number of reps on each machine by turning green as you reach the goal.

After you get familiar with the basic workout, we can set you up with an advanced workout. Whether you are using Curves Smart (not installed at Antioch) or the Advanced Workout, the key to a more challenging workout is moving at the fastest pace that you can without losing your form. The faster you push on the hydraulics, the more resistance they give you. A benefit of the Advanced Workout over the Curves Smart workout is that you learn what you are doing and why. For example, there is a common misconception that CurvesSmart changes or adjusts the hydraulics on the machines. That is not true, it simply incents you to work harder, thereby getting more resistance from the hydraulics.

The Coaches

Our Curves Circuit Coaches normally start out as members. They have faced or are facing the same issues as you, so they know what it feels like to be in your shoes. Some have met their goals and some are working towards their goals. Worrying what people might think about you is defintitely not a valid excuse not to work out at Curves!!

	As a person with Rheumatoid Arthritis (RA), I fully understand the benefits of regular strength training. In January 2000, my doctor told me that to stay out of a wheelchair I had to start moving. He recommended a program of strength training & stretching w/ cardio at least 3 times per week. After pep-talking myself for a couple months, I discovered Curves and thought I would give it a try, as it met all of my doctor’s criteria. At that time, I was in a very poor state of health. It took 6 months to finally accomplish two times around the circuit. After 18 months, I had lost 40 lbs and could actually get up and down from the floor. Soon after that, I became a trainer and have enjoyed learning all I can about how the body moves and works. Along with all these blessings for myself, I get to help other women reach their personal fitness goals now too!
Sherry Lead Trainer Cooper Certified, Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified
I was a Curves member In January 2009, when I fell and broke my leg ice skating with my grandchild. I broke my tibia bone at the knee cap and several other places. After surgery, I was not allowed to put any weight on it for 3 months and I had to learn how to walk on it all over again. I came back to Curves after being gone for about 4 months. I worked really hard to regain my strength and muscle tone. I got such good results that I decided to become a circuit coach and help others get the same great results as I did. By becoming Cooper Certified, I have gained so much knowledge about physical movement and nutrition. I am taking so much better care of myself. I have never felt better and it feels great to help others find this also.
Sue A Circuit Coach Cooper Certified, Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified
	I was born in Jalisco, Mexico and Spanish is my first language. I worked for Curves, Oakley, CA prior to its closure and then came to Curves, Antioch, CA. I learned a lot about the proper way to use the machines while taking kinesiology. I really got revitalized by the Curves Circuit with Zumba Fitness though! Together, they have made me more diligent about getting my workout in while I’m here and I am really feeling it in the hardness of my leg muscles. I’m loving Zumba, I’m loving leading Zumba workouts, and I’m loving seeing everyone’s progress with the Latin dance moves. Shake It! Shake It! Ladies!!
Corina Circuit Coach & Licensed Zumba Instructor Cooper Certified, Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified, hablo español
My husband and I own Martell Water Systems, a company specializing in well drilling, diagnostics, and rehabilitation as well as pump servicing. The main reason I started working at Curves was to show my children the importance of living healthier. I primarily work at Curves on nights and weekends. Working here makes sure I do my workouts :)   I enjoy helping people with the Curves Weight Management Plan, but my new love is Zumba! I’ve even talked my husband into taking dance lessons with me. So put on a magic belt and come do a Curves Circuit with Zumba Fitness workout with me. Hold those tummies in!!
Annette Circuit Coach & Licensed Zumba Instructor Cooper Certified, Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified
	After many years of being very sick, I was given a second chance to live after a Liver Transplant in 2008. At that time I knew I was going to live, but I was unsure about the quality of life I would have. It was a long road, but I was finally feeling so much better and decided to give Curves a try. It wasn’t too long before I started feeling stronger. All of the depression I had been feeling was lifted and I never felt better. It was wonderful and I knew I wanted to work for Curves. I took a job as circuit coach, I studied for my Cooper Certification, and I became licensed as a Zumba Instructor! A few years ago I would have never have believed I would be able to do all this again. Curves has changed my life and inspired me to help other women regain their health.
Sandy Circuit Coach & Licensed Zumba Instructor Cooper Certified, Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified
I started working out at Curves in 2009 with a friend of mine. I really liked the program and what it had to offer with strength training and cardio. I liked the friendly atmosphere and socializing with all of the members. Most of all I liked the fact that it was a 30 minute workout with results. As time went on, I decided to become a coach, helping others setting goals and mentoring them through their workouts. I work a full time job elsewhere and am primarily just here at Curves on nights and weekends. It’s probably the only job in the world that counts as stress relief!
Denise Circuit Coach Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified
	I was born in Guadalajara, Jalisco, Mexico and came to the United States with my grandparents when I was 4 ½ years old. Spanish as my first language has been very beneficial for me throughout my career. I was raised in Antioch, moved to Stockton, graduated from the University of Hayward, and majored in bilingual education. I have 3 children, 9 grandchildren, and 1 great-grandchild. My weight had gotten up to 176 lbs, the heaviest I had ever been. I saw an ad for Curves in an Avon book. My daughter and I joined and I used the Curves Weight Management Plan to lose over 20 lbs. When I retired from Chevron, I switched from being a Curves member to a Curves coach. I am truly blessed to be married to a wonderful husband, to work at Curves, and to be able to enjoy my retirement!
Teresa Circuit Coach CPR/AED Certified, hablo español
Tricia is an outside Zumba Instructor that leads Curves Circuit with Zumba Fitness workouts 2-3 times per week at Curves, Antioch, CA. As Owner of REPS Private Fitness Studio, she is an experienced fitness specialist and personal trainer. She specializes in one-on-one and group training, including certifications for nutrition, pilates, post-rehab and preventative exercises, aqua-aerobics, and senior fitness.
Tricia Licensed Zumba Instructor
	I looked at a picture of me and said that's it, you need to do something, now! I started Curves with unrealistic expectations, hoping to drop 50 lbs in 3 months. My husband said there was no way that 30 seconds on a machine could do anything. Then one day he got up and followed me out of the house as I left, saying whoa, that is working. Muscle is so much better than fat! I'm such a total strength training convert that when the previous owner decided to close, I decided to buy. To discover the benefits of strength training, you can't just join. You have to come, at least 3x per week, and for at least 6 months. Watch the change in your clothes, not the scale. Prioritize time for your health. You can not take care of others if your body is not strong.
Sue Espy Member/Owner Cooper Certified, Cleaveland Clinic Certified/Curves Complete Coach, CPR/AED Certified

Weight Management / Curves Complete

             
Excercise ~ Diet ~ Motivation

You'll notice Curves focuses on weight management rather than weight loss. That is because Curves teaches a different approach that raises your metabolism so you can meet your goal and stay there without living on a restricted diet for the rest of your life. I know I started the Curves workout program because I was afraid to go on another diet. In the past, any time I dieted I would lose weight, but then I would gain back more than I lost. I'd hit plateaus and I would not be able to move past them. I had decided just to exercise and not diet.

But the Curves plan of cycling between dieting in Phase 1 and Phase 2 and normal eating in Phase 3 works! You can lose weight, even if you have sabotaged your metabolism from years of yo-yo dieting. Using Phase 3, you can raise your metabolic rate so that you can get past plateaus. Once you are at your goal, Phase 3 gives you a permanent way of staying there.

The weight management program is intended to work in concert with the workout program. The workout provides your cardio to burn calories and give you stamina and endurance. More importantly, the workout gives you the benefits of strength training - protecting bone density and avoiding osteoporosis, strengthening supportive muscles that protect joints and keep backs healthy, and burning significant calories through metabolically active muscle mass. Muscle mass burns many times more calories than the same amount of fat mass, so it is important to lose the fat, not the muscle! Plus your clothes fit better over lean muscle than they do over fat.

Conventional diets get you short-term weight losses. After 3 years, up to 95% of dieters regain the weight they lost using conventional diets according to a study published in the Journal of the American College of Nutrition. The Curves weight management program cycles you through 3 phases to get the weight off and keep it off.

Phase 1 - You will jump start your weight loss with a week at 1200 calories. The Curves plan explains how to allocate these calories to protein, healthy carbs, healthy fats, and various meal periods. Phase 1 is limited to 7 days, so that you do not decrease your metabolism. It is important to realize that Phase 1 may have some unrealistic weight loss, coming primarily from water. Do not expect to keep losing weight at the same rate as Phase 1. It took a while to put your weight on and it will take a while to take it back off if your goal is to actually keep it off this time.

Phase 2 - After a week of Phase 1, you will increase to 1500 calories, to keep your metabolism from nose-diving. Again, the Curves plan explains how to allocate these calories to protein, healthy carbs, healthy fats, and various meal periods. The higher calorie count protects both your muscle tissue and your metabolism. You can stay on Phase 2 as long as you are losing weight. If you hit your target or you plateau, need to move to Phase 3 to get your metabolism jump started again.

Phase 3 - This may feel wrong to you, but it works - you are going to increase to between 2000 and 2500 calories per day. It may be counterintuitive to increase calories when you hit a plateau, but if you've ruled out other reasons for your plateau, (are you really following the diet and keeping a food diary? are you exercising consistently? are you in your period? are your meds interfering?) your body needs the calories to get your metabolism going again.

The goal of Phase 3 is to give you and your body a break from dieting and let your metabolism recover. The goal is to maintain your current weight. If you have not met your final goal yet, you stay on Phase 3 for 2-4 weeks and then go back to Phase 1 and Phase 2. If you have met your goal and are now just trying to stay at your target weight for an infinite time period, you stay in Phase 3, only cycling back to Phase 1 for a day or so periodically if you have gained a little.

Phase 3 is not a diet. It is about using what you learned in Phase 1 and Phase 2 to eat normally and healthfully. If you have met your target weight, you stay in Phase 3 and just monitor your weight. If you gain a couple pounds, switch back to Phase 1 for a couple days to lose it immediately. If you monitor your weight on an on-going basis and use short stints of Phase 1 to get the small weight gains back under control, you will never see them add up and get out of control again.

If you are still working towards your target weight, Phase 3 gives your metabolism time to recover before you start Phase 1 & 2 again. It is not quite as simple as saying use Phase 3 for x days. While it is suggested you stay in Phase 3 for 2-4 weeks before returning to dieting, you need to monitor your weight closely during this time. Any time you gain 3 pounds while on Phase 3 you need to revert to Phase 1 for 2-3 days to get rid of those 3 pounds. It is important to watch the scale and not put on more weight than you can take off in 3 days of dieting. After 3 days of dieting, starvation hormones will start building up in the body and lowering your metabolism, so you do not want to have to diet for more than 2-3 days before you go back to regular eating.

Diet Plateaus happen when your metabolism slows down. Metabolism slows down when you restrict calories, it is an adaptation to prevent starvation. Eating more calories increases your metabolism and breaks the plateau. To break through a plateau, you may need to stay on Phase 3 for a month or two to significantly raise your metabolism to the point that you can eat 2000 or more calories per day without gaining weight.

While in Phase 3, you will be jumping back and forth, going in and out of Phase 1. Each time you gain 3 pounds, you jump back to Phase 1 to take it off. Then return to Phase 3. This is very important as you do Phase 3 for the first time! You may only be able to follow Phase 3 for a few days when you first start it before jumping back to Phase 1 for a few days. But each time you jump into Phase 1 for a couple days to lose those 3 pounds and return to Phase 3, you should be able to stay on Phase 3 a bit longer. You need to be able to maintain your weight in Phase 3 for at least 2 weeks and preferably 4 weeks before returning to dieting with Phase 1 and Phase 2 again.

Your ultimate goal is to be able to maintain a weight for 28 days or longer on Phase 3 before having to jump back to Phase 1 again for a few days. If you take a break with Phase 3 when you hit a plateau or a mini-goal, you will know how to maintain your goal weight for life because you have had practice maintaining your weight with Phase 3 throughout the entire experience of dieting. Continuing to monitor your weight after you reach your target weight allows you to catch weight gain early and reverse it before it spirals out of control. If you reverse things while they are only a 3 lb weight gain you never have to worry about getting 20 lbs off again.

Don't forget -
Eat veggies and fruits!
Drink 64 oz of water each day!
On days you do not do your Curves workout, walk!
When dieting, supplement your restricted diet with a good multivamin, calcium, and omega-3!
Use the Curves Protein Shakes to help you stay on course when you are in a rush!

Curves Weight Management Plan
Get your metabolism working for you rather than against you.
Eat healthfully rather than constantly dieting.

RESOURCES

BOOKS
Books (see pictures above) explain the plan in depth, including menus and exchange tables. The newest book (V3, left) is available in the club. If you have an older version, you will find the plan remains basically the same, but gets updated as research warrants. Curves spends a lot of time and money researching its programs and continues to tweak the plan as new information is available.

Two changes that come to mind are that the current number of calories for Phase II is 1500 and the current wisdom is that as long as you continue to lose weight, you can stay on Phase II. When you plateau, it is time to move to Phase III.

Other changes between the books primarily try to simplify the presentation. For example, the older version 2 had frozen foods and the current version 3 does not. Frozen foods are convenient for portion control. They can be used in either book, they just are not specifically mentioned in the current one. The pink version of the book has a lot of background information. The diet plan in the pink book is really out-of-synch with the current version and personally I would use one of the newer books, but it does have a lot more explanatory text than the newer ones.

If you have a copy of one of these books that you do not want anymore,
drop it by the club and we will recycle it to someone that does  :)

QUICK START
I've done the diet and I know the hardest part is just getting started. There can be so much to learn! So I put together a quick start for you. Just take the shopping list to the store, follow the meal plan, and you'll be on your way. Learning will come from doing. As you have questions, stop and ask a coach as you come in for your workout. Use the reference materials at the club to help you change your selections, incorporate fast food or local restaurants, or move on to Phase III.

MOTIVATOIN
Need some motivation? Check out DIANE magazine.

DVDS
DVDs explaining the program in depth can be viewed in the club.
Ask a coach to set one up for you to view.

"First Timers"
This DVD explains the Curves Weight Management plan - Phase 1 and Phase 2 (effective dieting).
It takes about 1 1/2 hours.

"Phase 3"
This DVD explains the Curves Weight Management plan - Phase 3
(maintaining your weight without constant dieting).
It takes about a 1/2 hour.

Special Topics
These DVDs display in the club on a rotating basis.
Each takes 15-30 minutes. Feel free to raise the volume!

CURVESCOMPLETE.COM
The colors on the Curves Complete logo stand for Exercise, Diet, and Motivation/Behavior Modification. If you have been a Curves member for a while, the old CurvesComplete.com site was shut down in 2010 and a new one came up in 2011. It adds automation to the existing weight management plan, spitting out a detailed meal plan, shopping list, and recipies for you, so that all you have to do is follow them. It also provides a daily video to be watched.

CurvesComplete.com is sexy software and it is exciting that the Cleaveland Clinic partnered with Curves to help provide some of the daily videos. It is also exciting to have the Cleaveland Clinic certification process for our coaches. However, at $199 for existing members and $299 for new members, this is a pricey option.

Personally, having tried the Curves Complete website, I still find the Quick Start format (see above) the easiest for a busy person to get started with. Since our area is still feeling the impacts of the economy and since Curves In Antioch is able to provide all of the elements of CurvesComplete.com in other formats, I have decided not to sell the website option at the moment and instead stay with the lower and no cost options. Pick up a free copy of the Quick Start and check with a coach at your next workout if you need help getting started with the weight management plan.

THE WORK
The Cleaveland Clinic partnership has added emphasis to the need for behavior modification when trying to lose weight. Some behaviors are easy to modify - you just have to make them a priority. Others are harder and you need to understand what triggers them before you can really change them. This can be as simple as keeping a food journal or as complex as understanding the emotional needs behind the behaviors. The Cleaveland Clinic refers to "The Work" as a method of getting to understand some of the more complex issues. If you are interested in knowing more, you can visit
"The Work" website or it's interactive coaching website, "The Work on the Web".

Quotes from the 2005 Pink Paperback edition
“Curves” – Gary Heavin & Carol Colman – Permanent Results Without Permanent Dieting

Ever feel like you are eating nothing and still not losing?
“. . . dieting turns on so-called “starvation hormones” that actually enable the body to survive on less food and burn less energy. There is a good biological reason for this. If the human body could not adapt and live on fewer calories, our ancestors would have perished during times of famine. Thus, our bodies are naturally trained to go into “starvation mode” when we reduce our intake of calories. When this happens, we lower our metabolic rate, which means that we do more with less. . . .
Dieting not only triggers the production of starvation hormones, but low-fat, low-calorie dieting also sabotages a woman’s metabolism in another way. When you diet, the goal is to lose fat, not muscle. Why? Fat is what makes you look lumpy and flabby. Muscle is what makes you look trim and lean. In fact, many women find that when they lose fat and gain muscle, they look slimmer, even if they haven’t lost a pound! But the loss of muscle does more than affect how you look. It also has a devastating impact on your metabolism. Muscle is the most metabolically active tissue in the body. A pound of muscle burns as much as 50 calories a day at rest. That means that when you are sleeping, or sitting at your desk, or driving your car, your muscles are burning calories. Thus, muscle is a good thing and something you want as much of as possible, but muscle is hard to keep. As we age, we lose five to ten pounds of muscle each decade, primarily due to inactivity. We accelerate muscle loss by dieting. You may be shocked to learn that on most low-fat, low-calorie diets, you lose substantial amounts of muscle along with the fat. In fact, if you manage to lose 20 pounds on a diet, you may have lost up to eight pounds of muscle. As you lose muscle, your metabolic rate decreases further, the result being that you have to eat a lot less to stay slim. Every time you diet, you lose more muscle and lower your metabolism yet again.”

How do you change that?
“In order to achieve permanent weight loss, you have to increase your muscle mass so that you keep burning calories efficiently. There is only one way to do this, and that is strength training. You need to . . . work your muscles against resistance. You’ve heard the expression “Use it or lose it”? It’s especially true for muscle. In order to protect or make more muscle, you need to use your muscles. You need to work them hard until they fatigue. Bigger muscles create a smaller body. You know the actresses that you see on television who have slim, sculpted, defined bodies? They’re all doing some form of strength training. . . . Although aerobics and walking are great for your heart, they do not build muscle. In fact, if you’re doing a lot of aerobics and you’re on a typical low-calorie diet, you may chew up even more muscle than you would lose just by dieting alone! Aerobic exercise without strength training could actually undermine your efforts to achieve permanent weight loss.”

What happens when you plateau?
“While you’ve been losing weight, you’ve been living on stored energy. As you deplete your fat stores, your body responds by trying to protect you from starvation. Your starvation hormones kick in and lower your metabolism so that you can live on less energy. Once again, you must control your starvation hormones before you can start to lose weight. When you reach a plateau, you eat more, not less.”

How do we get here?
“If you want to keep excess weight off, you need to understand how you put it on in the first place. . . . for most women, it has been a slow and steady rise up the scale, as weight creeps on insidiously, month after month, year after year. Only after you reach a critical mass – that is, you’re about 30 pounds overweight – do you notice how the weight has crept on through the years. Studies show that people typically gain six pounds a year, which culminates in a 30-pound gain over five years. Thirty pounds sounds like a lot of weight, but in reality it breaks down to an increase of only half a pound or so every month. I ask you: How long does it take to lose half a pound? If you had done nothing different over the past five years except diet one or two days a month, would you still be overweight today? The answer is NO!
Most people are willing to diet for the one or two days a month it takes to lose a few pounds in exchange for the freedom of eating normally the rest of the time. This is the fundamental strategy behind Phase 3. In Phase 3, you do not allow yourself to gain more than three to five pounds at a time. When you gain this weight, you go back to Phase 1 to quickly remove it. At first, many of you will find yourself back in Phase 1 within a few days, but eventually you will have increased your metabolism so that you can eat normally most of the time and still maintain your desired weight. Once you have mastered Phase 3, you will be free from perpetual dieting, and you will have to tools and the skill to stay slim forever.”

Of course – you still need to strength train!! You need to keep up those muscles so you can eat :)