Monday, November 30, 2009
Saturday, November 21, 2009
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 $$$$ on Christmas Day!!!
-Oh yeah, and you lose 10 lbs or more.
OK, to officially sign up and get started
1. you need to come to your first meeting. How to do this: choose 1 group, what ever time works for you, you are not committed to this time every week, you can bounce from meeting to meeting.(meeting times listed below)
2. Get weighed in, measured, body fat analyzed, diet and exercise recommendations
***(Privacy is Provided)
3. $20 Members, $25 non members (if you do not want to enter, you can still follow the blog)
4. Blog Lessons, tips, view my progress.
5. Start losing weight
10-in-5 Meeting times for the week of Nov. 22nd-29th (CHOOSE ONE)
Monday Nov.23rd 9am
Monday Nov.23rd 3:30pm
Monday Nov. 23rd 5pm
Call or email if non of these times work for you and we can set up another time slot.
Email or call with questions or comments, and please let others know that they have until Monday Nov. 23rd to join!!!!
Start Losing Today!!!
-Stacey
Owner/CPT
Gorham Fitness Studio
17D Railroad Ave
Gorham, Maine 04038
207-839-3353
stacey@gorhamfitnessstudio.com
www.gorhamfitnessstudio.com
Hello to all of you who showed interest in losing 10lbs before Christmas. We had such a great response I had to take a day or two to get organized. So the official program begins Monday the 23rd, but I want you to start losing weight now!!! So, here is what the program includes:
-Weigh in once/week
-Measurements
-Body Fat Percentage check
-Personalized Diet planning
-Personalized Exercise Prescriptions
-24hr online support from me, your trainer
-Calorie counting tips
-Goal monitoring
-recipes, recommendations, tips and facts
-Support group meetings weekly
-The chance to win $$$$ 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
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.
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.
Friday, November 20, 2009
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.
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!!!
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
-Stacey
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.
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!!
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!!
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