Hi everyone, last week to weigh in. Must be in before Wednesday as we are closed Thursday and Friday for the holiday. Stick to it, and continue through. We will be doing this again starting in Jan. We will announce the winner as soon as everyone weighs in.

Congrats!!! In week 2 we have lost a total of 106lbs!!! Keep up the great work!!!

Friday, remember weekends are the toughest. Stick to the plan. A week has seven days, if you put your nutrition on hold for the weekend that is 3 days, half of your week, you have blown the work you have done. Stick to it and the weight will not stick to you!!! Party tips will be emailed to you today!!! Keep up the great work!!!

Hi all, we have already lost 55lbs!!!! Awesome, keep up the great work!!! I know some of you are frustrated that the lose is not going as fast as you would like, I emphasize, you need to stick to the plan I sent!!!! Let me know if you have any questions or concern.

How are you all doing? I want to hear about struggles, success, and answer any questions I can. Holiday parties are coming, try to stay on track. I will be emailing all of you a list of holiday party tips. Weekends are the toughest, hang in there.

Wake up 4am
Teach class at 6am
Breakfast; coffee with skim milk and apple
7am client.

Ok Group, we have been losing some major weight for week one, most members who stuck to the Guidelines even over Thanksgiving have lost 2-4lbs. If you did not lose this week, that is still great, staying the same over the biggest eating day n the US is something to be proud of. Stay focused and stick to the guidlines.....you will see results. I am happy to say that I am down 2lbs!!! Lets keep losing, If I can do it, so can you!!! Try a class to burn an extra 400-500cals/day!!!

Lunch
11:30am Shrimp (40z) and 1 handull of tomatoes
2:15pm 1 coffee with skim milk

Monday Evening
3pm coffee with skim milk
5pm
1 cup of chicken soup
Tuesday Morning
7am 1 egg with 1 cup of spinach
9am 2 cups of coffee black
9:30am Instructed Storytime

11:30 Lunch 4oz of shrimp + 5 grape tomatoes

Ok, we are back and rolling.
4:30am 1 cup oatmeal with cinnamon
5am client
6am Teach Bootcamp
7am 1 cup coffee with 1 tbs skim milk
8am client
9:30am Taught Kids Yoga and Movement
10:30am client.

LAST DAY TO SIGN-UP!!!! IF YOU CAN NOT MAKE IT IN PLEASE EMAIL AND I WILL SCHEDULE AN INDIVIDUAL APPOINTMENT!
Hello to all of you who showed interest in losing 10lbs before Christmas. We had such a great response I had to take a day or two to get organized. So the official program begins Monday the 23rd, but I want you to start losing weight now!!! So, here is what the program includes:

-Weigh in once/week
-Measurements
-Body Fat Percentage check
-Personalized Diet planning
-Personalized Exercise Prescriptions
-24hr online support from me, your trainer
-Calorie counting tips
-Goal monitoring
-recipes, recommendations, tips and facts
-Support group meetings weekly
-The chance to win $$$$ on Christmas Day!!!
-Oh yeah, and you lose 10 lbs or more.

OK, to officially sign up and get started
1. you need to come to your first meeting. How to do this: choose 1 group, what ever time works for you, you are not committed to this time every week, you can bounce from meeting to meeting.(meeting times listed below)
2. Get weighed in, measured, body fat analyzed, diet and exercise recommendations
***(Privacy is Provided)
3. $20 Members, $25 non members (if you do not want to enter, you can still follow the blog)
4. Blog Lessons, tips, view my progress.
5. Start losing weight

10-in-5 Meeting times for the week of Nov. 22nd-29th (CHOOSE ONE)
Monday Nov.23rd 9am
Monday Nov.23rd 3:30pm
Monday Nov. 23rd 5pm
Call or email if non of these times work for you and we can set up another time slot.

Email or call with questions or comments, and please let others know that they have until Monday Nov. 23rd to join!!!!

Start Losing Today!!!
-Stacey
Owner/CPT
Gorham Fitness Studio
17D Railroad Ave
Gorham, Maine 04038
207-839-3353
stacey@gorhamfitnessstudio.com
www.gorhamfitnessstudio.com

11am
Finished up 3 mile run
12pm Lunch
4oz of shrimp
1 apple
handful of tiny toatoes
2:30pm
small cup of chili (beef, bean, veggies, spices)
3pm play in the yard with kiddies

So last night we worked late, Dj until 9:30pm, had a late dinner: salmon and spinach.
Today:
Parents have the children this AM, so we slept in until 7:30am, for people with young children this is awesome!!!
8am 1/2 cup oatmeal with skim milk, stevia and cinnamon
coffee with skim milk.
9:00am Open Studio
Hubby is teaching class (Booty, Core and More) so I run to the grocery store
10:30am
Running group, I plan on hitting the 3.2 mile Burn off the Turkey course with my Turkey Training group. Let's see what we can get done.

2:00
Trained client
3:00
Home with kiddies, time to get ready to DJ JR. High Dance at 6:30pm, yes we also own a DJ business, Surf & Turf Entertainment. I think this will be the most exhausting part of my day. I think I will have an apple for a snack...fiber, vitamins and only 55 cals!!!

I will be sending rules, suggestions and more, as the group comes together. For now keep a food log and get some exercise. If you are a member plan on a class tomorrow, if you are not come anyway, it' on me.

11:30am
Lunch: 2 handfuls of Greens (I always include spinach, more nutrition than others) Tomatoes, Onions and hot peppers (Both are natural Metabolism stabilizer) chic peas (about 8) and 1 hard boiled egg for my proteins.
***Salad Bar Tips; avoid processed chickens, keep it to 2 handfuls, stay away from cheeses, and add-on's (aka: bacon, croutons, nuts, and what ever else they stick on the cart that day.) Yes Salad is healthy, but keep it clean, stick to healthy fresh veggies and a REAL Protien, don't be afraid to ask where the chicken comes from. Stay away from dressings, use Apple cider vinegar, tastes great and is another metabolism booster. If your normal salad bar doesn't carry it ask them too or bring your own. Stick to it!
12pm
Shower
12:30pm
off to volunteer at the elementary school book swap. Being a Mom is my favorite job!!!

We have already in 2 hrs had a huge response to this. So here is what I am thinking, nothing motivates more then 10lb in five weeks then money for doing so. So how about it, lets make teams, the winning team (with the biggest weight loss wins the money?) Extra holiday $$$$ anyone?? Let me know what you think.
-Stacey

9:30am
Instruct Booty, Core and More (50mins)
10:30am
second coffee 1 tbs of skim milk , I have got to cut back on caffeine

Ok, so today is day one of Lose 10 in 5 weeks. Here is my Morning so far.
Woke up at 4:30am open Fitness Studio at 5am.
Weight Check, yes I know, I always tell you to stay away from the scale, but this is a limited time goal, I would like you all to weight check every other day at least to stay in check.
5:30am
Breakfast: 1/2 cup plain Oatmeal with 1 teaspoon Stevia Extract (o calorie all natural sweetener) and 1 teaspoon of cinnamon (a natural Metabolism stabilizer).
1 Cup coffee with 1 TBS Skim Milk
6am
Instructed Power Morning Bootcamp (50 min class)
7:30am
My own workout an upper body circuit ( chest, arms, back) followed by intense cardio for 15 mins.

Hi Everyone,
It is that time of year when most put on 5-10lbs. Why not lose it instead. I am a Personal Trainer and Fitness Specialist who is also a fit mother of two children, not to mention owner of The Gorham Fitness Studio in Gorham, Maine. Yes even us Exercise Fanatics can stand to lose some extra weight every once in a while. As many of my clients and friends may know my Grandmother passed away last month and it hit me really hard, and although I continued my regular exercise regimen and class instructions, I am not afraid to admit I was fed more comfort food than needed. Extra calories=Extra weight. With that said, I am creating this blog to help motivate myself and others to lose 10 lbs before Christmas.
This is a realistic goal for anyone, at 2lbs/week we have 5 weeks to reach our goal. I will be updating this page on the hour with what I am eating, what I am doing for exercise and my progress. I will give advise, answer any questions, and hopefully motivate you and others to take this time of year to lose what most people gain throughout the holidays. I would like to start a support group, and I am willing to do weigh-ins, measurements, and body fat percentages.
This will work if you stick with me, it's all about counting calories, exercise, and not letting stress get the best of us. I am right here with you. WE CAN DO IT!!