Here it is September already!! WOW! September means another round of Biggest Loser starts. Marie was our biggest loser in July. She lost over 9lbs and 9inches! Great job Marie! It was a great month with a great group of supportive participants. I was very happy with all their hard work and the encouragement they gave each other...you were all inspiring to me as well!
Below is the official schedule for the month. Times, dates and locations. If there is an outdoor workout scheduled and the weather is dangerous (rain alone is not dangerous) we will have the option of working out in the group fitness room at MyGyM. This month is going to be tough, fun and productive! I am so looking forward to our first meeting!!
Sept 9 - 4pm MyGyM: Weigh in, measurements, explanation of the "rules" Mini workout
Sept 14 - 4:15pm MyGyM
Sept 16 - 4:15pm Island Park
Sept 19 Sat. FOOTRACE 5k - Not mandatory but I encourage you all to tackle it!! More about this at the first meeting.
Sept 21 - 4:15pm MyGyM
Sept 23 - 4:15pm SunnySide Park (don't wear your best workout clothes!!)
Sept 30 - 4:15pm MyGyM
Oct 2 (Friday) - 4:15pm CMU Track
Final Weigh in and workout, Monday Oct. 5
This is our official schedule. I do offer 3 other group workout times during the week. If you can't make a workout for one reason or another, I encourage you to hit another class to get your two workouts in for the week. Those other workouts are below:
Sunday @ 7pm MyGyM
Wed @ 6:30am MyGyM
Friday @ 6:30am On location (check with me that week to find out where we will be)
See you on Sept 9!!
Saturday, September 5, 2009
Thursday, July 2, 2009
Hey there Biggest Loser Participants! July is going to be a month filled with fun, motivation and most of all sweat! If you are not sweating, you are not working hard enough! :) Below is the official schedule:
Monday July 6 - 4:30pm @ MyGyM Kickoff!! We will be doing measurements, first weigh in, explaination of the "rules." We will also do a mini workout and you will get your home "challange" assignments. Payment is also due at this time-the fee for this month is $80.00. Credit cards are accepted.
The following are options for workouts. The two main workout times are Monday and Wed. at 4:15pm @ MyGyM.
Alternate workouts (if you can't make the above two) are:
Wed/Fri @ 6:30am - Wed in the gym Friday is outside at various locations
Sunday 7pm @ MyGyM
This schedule is for the month of July - 4 weeks total.
Weigh in has to be the same day for everyone to keep an even playing field - we will do that on Mondays. If you can't make that workout please let me know so I can make arrangements to meet you at the gym for a weigh in. This is going to be a lot of fun as well as a lot of HARD work! I will push you and motivate you and all I ask is that you give it your all! You can do this! See you on Monday afternoon to get started - I can't wait!! :)
Monday July 6 - 4:30pm @ MyGyM Kickoff!! We will be doing measurements, first weigh in, explaination of the "rules." We will also do a mini workout and you will get your home "challange" assignments. Payment is also due at this time-the fee for this month is $80.00. Credit cards are accepted.
The following are options for workouts. The two main workout times are Monday and Wed. at 4:15pm @ MyGyM.
Alternate workouts (if you can't make the above two) are:
Wed/Fri @ 6:30am - Wed in the gym Friday is outside at various locations
Sunday 7pm @ MyGyM
This schedule is for the month of July - 4 weeks total.
Weigh in has to be the same day for everyone to keep an even playing field - we will do that on Mondays. If you can't make that workout please let me know so I can make arrangements to meet you at the gym for a weigh in. This is going to be a lot of fun as well as a lot of HARD work! I will push you and motivate you and all I ask is that you give it your all! You can do this! See you on Monday afternoon to get started - I can't wait!! :)
Monday, May 4, 2009
Gretchen Update!
Many of you read Gretchen's story in themagazine Healthy & Fit a few months back and I am happy to report that she is still going strong with her fitness goals! Here she is (middle, green sweatshirt) running her very first 5k run in Bay City in March. Not only did she run this race she is coaching & encouraging 3/4th grade girls in the Girls On The Run program.
When the article was published Gretchen had lost 86lbs. Now in May 2009 she has lost over 100lbs and is setting new goals for herself all the time.
When asked for the magazine article, "What is your goal weight?" Gretchen said her goal was to be able to do whatever she wanted to do and not let her weight stand in her way. I am happy to say she is achieving that goal!
CONGRATULATIONS to you Gretchen, you are a true inspiration!
Friday, April 17, 2009
BOSTON BABY!!
On the eve of my departure for Boston I want to leave you with a challenge of your own while I am away! Below is a workout that will get you running, huffing and puffing right along with me! Enjoy, push yourselves and have fun!
Running Power Hour!
Hill Repeats with Bonus
Find a good size hill to conquer (those of you in a flat area you can use a treadmill or if the weather turns bad - no excuses, use the treadmill!!)
Warm up with a 10 min jog or brisk walk
Run hill 3X at a sprint - recover on the downhill
25 pushups
Run hill 3X at a sprint - recover on the downhill
25 pushups
Run hill 3X at a sprint - recover on the downhill
25 pushups
Run/Jog/Brisk Walk 1 mile
25 pushups
Cool down with 10 min jog or walk
Don't forget to stretch!!
Remember, you can always modify any workout. This one too tough? Run the hill 1X and then do pushups. Not hard enough? Run the hill 4X and do 50 pushups! Always do what YOU can do - you know your body better than anybody and it's limitations. When you compete with yourself, you always win!! :) Have fun and I can't wait to hear how you liked it!!
Run On!!
Running Power Hour!
Hill Repeats with Bonus
Find a good size hill to conquer (those of you in a flat area you can use a treadmill or if the weather turns bad - no excuses, use the treadmill!!)
Warm up with a 10 min jog or brisk walk
Run hill 3X at a sprint - recover on the downhill
25 pushups
Run hill 3X at a sprint - recover on the downhill
25 pushups
Run hill 3X at a sprint - recover on the downhill
25 pushups
Run/Jog/Brisk Walk 1 mile
25 pushups
Cool down with 10 min jog or walk
Don't forget to stretch!!
Remember, you can always modify any workout. This one too tough? Run the hill 1X and then do pushups. Not hard enough? Run the hill 4X and do 50 pushups! Always do what YOU can do - you know your body better than anybody and it's limitations. When you compete with yourself, you always win!! :) Have fun and I can't wait to hear how you liked it!!
Run On!!
Wednesday, March 25, 2009
SPRING FEVER!!
Welcome Spring!! It does not feel too much like spring but it is officially spring. And spring is a great time to take stock of your fitness routine. Are you still pushing yourself? Are you feeling motivated? Do you need a new goal? I have just the workout for you....if you dare!
Tired? is a unique outdoor workout that I am offering in both Mt. Pleasant and Midland. This will be offered on a monthly basis, one hour long workout per week for $35.00 (4 workouts each month). The sessions will be limited to 10 participants per class. This workout is held on location, which will change weekly, and your workout partner is.... A TIRE! Just imagine the things you can do with that! It is a tough workout that will challenge your stength and cardiovascular system. It is a combination of short bursts of both. The schedule is starting to take shape like this, depending on interest:
Mt. Pleasant Location
Monday am Start time 6 or 6:30am
Thursay pm Start time 5, 6 or 7pm (time tbd after I can assess which works best for people)
Midland Location
Monday Evening 6 or 7pm
Send me an e-mail or give me a call if you have any questions or to reserve your spot. You would be responsible for obtaining a tire. To do this go to a tire store and ask if you can have one of their old tires they are planning on disposing of. They should be happy to get rid of them as it costs them money to dispose of them. Try different tires - they can vary in weight and you don't want to get one that is too heavy or too light. Try standing inside of it and holding it around your waist...now imagine running! And by the way, no bike tires aloud! :) You may want to clean it a bit and you will not want to wear you best workout clothes for this workout. It's a down and dirty workout so dress for getting dirty!
Tired? is a unique outdoor workout that I am offering in both Mt. Pleasant and Midland. This will be offered on a monthly basis, one hour long workout per week for $35.00 (4 workouts each month). The sessions will be limited to 10 participants per class. This workout is held on location, which will change weekly, and your workout partner is.... A TIRE! Just imagine the things you can do with that! It is a tough workout that will challenge your stength and cardiovascular system. It is a combination of short bursts of both. The schedule is starting to take shape like this, depending on interest:
Mt. Pleasant Location
Monday am Start time 6 or 6:30am
Thursay pm Start time 5, 6 or 7pm (time tbd after I can assess which works best for people)
Midland Location
Monday Evening 6 or 7pm
Send me an e-mail or give me a call if you have any questions or to reserve your spot. You would be responsible for obtaining a tire. To do this go to a tire store and ask if you can have one of their old tires they are planning on disposing of. They should be happy to get rid of them as it costs them money to dispose of them. Try different tires - they can vary in weight and you don't want to get one that is too heavy or too light. Try standing inside of it and holding it around your waist...now imagine running! And by the way, no bike tires aloud! :) You may want to clean it a bit and you will not want to wear you best workout clothes for this workout. It's a down and dirty workout so dress for getting dirty!
Classes will start the month of May and go through....who knows in Michigan!! We could be okay through November if we are lucky. Reserve your spot early, this workout is going to fill fast!
Sunday, February 15, 2009
Gabriele's Transformation!
I met Gabriele on the last day of July 2008. And from that first day Gabriele jumped into her new program with full force. Every time we met in the gym she gave 110%. Her short term goal was to lose about 8-10lbs. She met that goal in Sept. 2008. Once she saw how her body was responding to weight training she decided to stay the course. All through the fall she continued to watch what she ate and kept her appointments in the gym. I was impressed everyday with her commitment to improve her physical fitness. I could see her getting stronger week by week. Well, now it is February 2009 and Gabriele has lost a total of 23lbs and over 11 inches!! What she has gained is better health, more confidence and tons of energy. I think that is a great trade off! What is important about Gabriele's story is that she began this journey with realistic expectations. Gabriele lost this weight by changing up her workout routine, making small manageable changes to her eating habits and being patient. Anything worth getting is worth waiting for....and she got it!! Great job Gabriele, I am very proud of you, and I thank you for letting me share your story!!
Sunday, February 1, 2009
BRING ON 2009!!
It is Feb 1 and I just now saying HAPPY NEW YEAR! Most of you know I lost my stepfather to pancreatic cancer on Dec. 28. Thank you very much for all your support and kind words during that time.
Now, it's a new year and that means new goals! Fitness goals to be specific. I encourage all of you to set attainable, measurable goals. Some people call these New Year's Resolutions but usually it is something vague like "lose weight, eat better or get stronger." All those are wonderful goals and quite doable when you attach specific details to those goals. Let's take the lose weight goal for instance. When losing weight is the goal there needs to be a structured plan. First identify how much you want to lose and over what time period. Lose 10lbs in 6 weeks is a doable and specific goal. Then determine how often you are going to "weigh in." This way you are accountable weekly or even daily and can't get caught up in putting if off until "next time."
Your exercise time should be in your calendar and given the same importance as any other meeting - you have an appointment with yourself and who is more important than that?? Your health is just as important as that work meeting in my opinion! The healthier you are the happier and more productive you are - if your boss tells you otherwise give him/her my number!! :)
For those of you who don't eat breakfast, below is a delicious recipe to get you in the habit!
Banana Split Oatmeal
Cook 1/2 c. dry old fashioned oats w/ water to desired consistency
1/4 c. strawberries or blueberries
1/4 c. sliced banana
1 Tbsp semisweet chocolate chips (I like the minis)
2 Tbsp almonds
Total calories = 359
Enjoy! See you in the gym!
Now, it's a new year and that means new goals! Fitness goals to be specific. I encourage all of you to set attainable, measurable goals. Some people call these New Year's Resolutions but usually it is something vague like "lose weight, eat better or get stronger." All those are wonderful goals and quite doable when you attach specific details to those goals. Let's take the lose weight goal for instance. When losing weight is the goal there needs to be a structured plan. First identify how much you want to lose and over what time period. Lose 10lbs in 6 weeks is a doable and specific goal. Then determine how often you are going to "weigh in." This way you are accountable weekly or even daily and can't get caught up in putting if off until "next time."
Your exercise time should be in your calendar and given the same importance as any other meeting - you have an appointment with yourself and who is more important than that?? Your health is just as important as that work meeting in my opinion! The healthier you are the happier and more productive you are - if your boss tells you otherwise give him/her my number!! :)
For those of you who don't eat breakfast, below is a delicious recipe to get you in the habit!
Banana Split Oatmeal
Cook 1/2 c. dry old fashioned oats w/ water to desired consistency
1/4 c. strawberries or blueberries
1/4 c. sliced banana
1 Tbsp semisweet chocolate chips (I like the minis)
2 Tbsp almonds
Total calories = 359
Enjoy! See you in the gym!
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