July Prescriptions & Schedule

Happy Birthday

Maryl K (Evening Group Training) July 2
Foad F (Great Dentist) July 7
Leslie C (Riverhouse) July 8
Jane O (Miss her) July 12
Suzette (Evening Group Training) July 15
Todd H (IDR)July 16
Edgar R (Personal Training) July 22
Liz (FCA) July 30
Andrea T (Riverhouse) July 31



N2SHAPE Schedule for July


Group Training, Fitness First, 8150 Leesburg Pike, Vienna, VA  22182
Personal Trainer:  Ellen Yates

Mon 5:15 pm - Basic Strength Training - Increase muscle and metabolic rate.
Tues 6 am  Boot Camp - Series of exercises and drills to increase muscular and cardiovasular endurance.
Wed 10:00 am Trekking - Take your fitness to the next level with intervals of intense cardio followed by recovery on cardiovascular machines chosen specifically for your goals and orthopedic issues. 
Wed 5:15  Circuit Training - Nonstop workout with intervals of muscular and cardiovascular endurance for lower, upper, and core.
Wed 6:15 pm  - Basic Strength Training - Increase muscle and metabolic rate. 
Thurs 6:15 am  Strength Training for Every Day Life - Increase strength for every day routines while working on posture and flexibility.
Sat 9:00 am Cutting Edge - Use equipment and techniques that are the latest and newest in the fitness industry. 

Corporate Fitness

Farm Credit Administration (FCA), McLean, VA
Mon 12:30 pm Weight Training
Instructor:  Alfred Thompson
Wed 12:30 pm Trekking
Instructor:  Ellen Yates
To register, e-mail garverm@fca.gov.

Association for School Curriculum Development (ASCD), Alexandria, VA
Instructor:  Beth Kramer
Mon & Wed Yoga 5:00 pm
 To register, e-mail kmay@ascd.org.

IDR Inc., McLean, VA
Personal Trainer:  Ellen Yates
Personal Training (by appointment)
Boot Camp, Wed,  July 7 at 6:15 pm


Group Exercise Classes at Fitness First, 8150 Leesburg Pike, Vienna, VA 
Instructor:  Ellen Yates
Spinning Mon, Wed, Fri 6:15 am
Spinning Thurs 9:00 am
Functional Training Sat 8:00 am

Summer Fitness Classes in Pentagon City


Kickboxing June 21 to Aug 23, Mon 7 pm, http://bit.ly/RHKickboxing
Instructor:  Fee Pearson
Zumba June 22 to Aug 24, Tues 7 pm, http://bit.ly/RHZumba
Instructor:  Jackie Broussard
Yoga June 24 to Aug 26, Thurs 7 pm http://bit.ly/RHYoga
Instructor:  Beth Kramer & Joe Chandler

Exercise Prescriptions

Private Training
Cori- PT on Mon 5:15 am. GT every other week on Thurs at 6:15 am, cardio on own.

Holly & Brian  - PT on Tues 7 am, Addt'l cardio 100 minutes per week. 

Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week.

Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays.

Michelle - PT Mon 8:30 am & Fri 9:15 am.  100 minutes cardio per week.  

Fran - PT Mon 10 am & Thurs 10:45 am. Trekking Wed 10:00 am. Warmup 1 mi prior to PT sessions.

Karen -  Trekking Wed 10 am. PT Thurs 10 am.  M, T, Th - Total cardio 60 mins.  Write down what you eat and drink daily on a notebook. 

Vanesa - GT on Tues 6:15 am as able. Spin (2). Run 3 miles. PT Fri 12:00 pm. FT Sat 8:00 am. Portion and fat control.

Luis - Trekking every other Wed at 10 am. Yoga on Thurs 9:30 am. PT Fri 11:00 am. Run 2 miles per week.

Neil - Yoga on Mon. Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).

Edgar - PT Tues & Thurs 8 am. Cardio on own 150 minutes per week. PU's 150 & Situps 150 per week.

Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.

Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.

Sally - PT One day per wk as decided.  WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.

Diane - PT Mon & Fri 7:00 pm. Cardio on own 60 minutes per week.

Jackie - PT with Ellen 2x/wk. Times to be decided. Cardio on own 60 minutes per week. Portion & fat control.

Todd - PT with Ellen on Wed 11:15 am.  WT on own 2x/wk, Running 6 miles, Every other day:  Opp arm & leg (1 minute on each side), stretch quads and hamstrings.  150 pushups & 150 situps per week.
Meg & David - PT on Thurs 8 pm.
David - Two times WT & cardio 120 minutes per week.
Meg - Look forward to seeing you on Aug 14 to update routine. 

Group Training

Evening Groups 

Suzette - GT M 5:15 & Wed 6:15 pm, Zumba (2), Cardio 60 min per week.  Leave 25% on her plate.
Cris - GT M&W 5:15 pm, Cardio 80 minutes per week, Continue on low fat diet!
Maryl - GT M&W 5:15 pm, Pilates (2), Cardio 140 minutes per week.  Portion control. 
Kristen  - Spinning (1), Trekking (1), Cardio on own 60 minutes. 
Diane - GT Wed 6:15 pm & Sat 9 am.  Spinning (1).  Cardio on own 60 minutes. 
Ayesha - GT Wed 6:15 pm & 60 minutes of cardio per week, P90X 3x/wk.
Paige - GT M&W 5:15 pm; 100 minutes of cardio addtl'l per wk. 

Morning Groups

Mary - Spin (2), Trekking (1), GT Tues 6 am & Thurs 6:15 am
Julie - GT Tues 6 am, Spin (1), WT on own or class (1), Addt'l Cardio 140 minutes. 
Kimya - GT Tues 6 am, Spin (2), Run 10 mi/wk, WT on own 1x/wk.  Weight Watchers.
Carol - GT Thurs 6:15 am, Spin (1), Run 5 miles per week.  
Donna - GT Thurs 6:15 am, Spin (2), Addt'l Cardio 60 minutes.  One WT on own.  
Deb - WT w/Alfred Mon 12 pm; GT Th 6:15 am; Spin (2), Trekking (1), Yoga.  
Armida - on vacation. 

Link: http://www.n2shape.blogspot.com