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!!!