Beacon of Hope Fitness......Where Cardio Meets the Cross!

Wilma Medina - 206-350-7807

Palm Beach Gardens, Florida 33418

Trains both men and women.

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  • Strength Building
  • Body Building
  • Weight Loss
  • Rehabilitation
  • Aerobics
  • Body Sculpting

Training Locations

  • home
  • gym
  • studio
  • work
  • outdoors


  • ISSA (SET) Certified - CPR
  • BLS & AED with American Heart Association

Personal Trainer Overview

I will provide the motivation and encouragement you need during your fitness training. Now let's meet and get a Personal fitness program in place for you. Fitness Recap Information: Cardiovascular · The #1 killer in America is poor heart and circulation system efficiency · Aerobic exercise means exercise which uses oxygen · The aerobic energy system supplies all of the energy for low to moderate intensity exercise and activities of daily living · The anaerobic energy system means work without oxygen. Anaerobic activity cannot be sustained for more than two minutes and uses carbohydrate as its primary energy source. Exercises in this category are high intensity cardiovascular exercise such as sprinting, as well as exercises such as weight lifting Strength · In order to become stronger, you must overload the muscle. That is, get it to do more than it previously has (you are challenging the muscle like you challenge your brain when you learn). · Overload occurs through increasing the weight or the number of repetitions. · A repetition is one instance of the exercise, such as one sit up · A set is several instances of an exercise without a rest in between. · Your one repetition maximum is the maximum amount of weight you can lift one time and one time only. Flexibility · Lack of flexibility can cause: strains, sprains, back pain, and poor posture. · The most common muscle lacking flexibility is the hamstrings, leading to strains of the hamstring, and low back and knee pain. Back pain can also because by weak abdominal s. · A proper stretch can be executed only after the muscle has been warmed up and it must be held for a minimum of 30 seconds without bouncing. · When you stretch, you will feel a tightness in your muscles which is slightly uncomfortable by dissipates after 15 or 20 seconds Endurance · Endurance relates to how long you can maintain a given activity · Muscular endurance refers to how many repetitions you can complete or how long you can sustain a single muscular contraction · Cardiovascular endurance refers to how long you can sustain cardiovascular activity at a given intensity level. Body Composition · Body composition is the combination of fat to muscle and bone · Over 30 percent body fat is considered obese · The healthy woman has between 18 and 22 percent body fat · Less than nine percent body fat in women can result in cessation of menstruation · Healthy men have 14-17% body fat · When using some of the newer bathroom scales which claim to measure body fat, you must use the scales which are designed for your activity level. The regular body fat bathroom scales will greatly over estimate body fat in athletes. They have special bathroom scales for the athletic individual.

Training Philosophy

Balance is the focus: Some people focus entirely on spirituality, to the neglect of their physical bodies. Others focus so much attention on the form and shape of their physical bodies that they neglect spiritual growth and maturity. We Focus on Both!!!!!


American Heart Assoc. BLS, CPR & AED International Sports Science Association Specialist in Exercise Therapy Ashford University Bachelor’s Degree in Accounting Job Corp Military Academy Salt Lake City, Utah


Beacon of Hope fitness: FL, NY, and TX I work as an independent contractor as a personal Trainer for Paraplegic Clients, mentally Challenge Clients (Young Adults) as well as physically sound client’s mainly utilizing resistance training, aerobic endurance training, Rehabilitative Training and safe exercise practices in their homes, also utilized computer software to develop personalized exercise regimens for clients requesting it. Police Athletic League (Sunset Park Recreational Facility) Brooklyn, NY Volunteer Youth Coach/Event Coordinator: Trained Youth in the art of boxing: as well as physical fitness, acted as a sparring partner for the training of boxers entering into the “The Daily News” Golden Gloves amateur boxing events, Scheduling and Production of Major matches and expos in the New York area.