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Monarch Quick-Fit Program

Welcome to the Monarch Quick-Fit Program! This is an 8-week program designed to help you learn how to manage your own fitness program and gets results with little time commitment. Research studies indicate that significant improvements in strength, body composition and flexibility can be achieved from simple exercise programs. Results of a similar 8-week program were:

Increase of 1.8 pounds of muscle
Decrease of 3.1 pounds of fat
Reduction in hip circumference measurement by an average of 1 inch

Consistency in a program is the most important components to achieving your fitness goals. Because the Monarch Quick-Fit Program is based on quality and not quantity, you will be able to complete each workout in only 50-minutes per session three times per week. This program includes:

Each participant will receive a FREE MicroFit assessment prior to beginning the program so that you have a baseline measure to see the improvement you will achieve.
During the MicroFit assessment you will go through an orientation where a staff member will help you determine the proper adjustments for each of the exercises you will perform and the initial weights that you should begin with.
After you complete the eight-weeks, you will receive another FREE MicroFit assessment that will determine the changes your body has undergone during the program. However, you must complete all of the workouts on your workout card to qualify for the follow-up body fat.

For the Monarch Quick-Fit Program, you will also be offered the option to allow a Monarch Quick-Fit staff member to monitor your workout logs and provide notes to assist you throughout the program. If you are interested in having this option, please schedule an appointment with Nikieya Blackman at nblackma@odu.edu .

To ensure your success in the Monarch Quick-Fit Program you will need to understand and comply with the following:

Each of your workout sessions will consists of a:

30-minute cardiovascular session (See Cardiovascular Guidelines for the Monarch Quick-Fit Program)
20-minute weight training circuit session
Performing 1 set of 12 repetitions to muscle failure (See Weight Training Guidelines for the Monarch Quick-Fit Program).

CONSISTENCY - You must be consistent if you want to see results. If you are inconsistent in your workouts each week, you WON'T see the changes that you could see if you performed all three workouts during each week of the program. Your goal is to perform this workout 3 times a week for eight weeks.

OVERLOAD - Adaptation is the whole purpose of exercise training, especially weight training. In order for a muscle to increase in strength or size, it must be placed under stress (within tolerable limits). All to often, individuals fail to increase the intensity of their weight training program or cardiovascular session.

PROGRESSION - As your body adapts to exercise, you must consistently overload your muscles or cardiovascular system to continue to see results. As you progress, you will be increasing your lean body tissue, the calories burned during each session of exercise, and your resting metabolic rate.

These principles are imperative to your success in the Monarch Quick-Fit Program, because every time you train you should try to improve from your last workout. So CHALLENGE YOURSELF! You have the potential to change your fitness level in only 8-short weeks, WHAT'S STOPPING YOU?