N2SHAPE September Exercise Prescriptions for Clients

Private Training

Chase - PT 1x/wk; Boot camp 1x/wk; WT on own.  Run 1 mile before each workout.

Lisa - PT 2x/wk; Trekking 1x/wk; Cardio on own 60 min per week.

Todd - PT 1x/wk; Boot Camp 1x/wk, WT on own 1 x/wk.  Run 6 miles per week. 

Danielle - PT Mon 11:30 am, Trekking Wed 10 am; Cardio on own 200 minutes per week, Weight Watchers.

Ken - PT 2x/wk (warm-up 15 minutes prior to each session on bike).  Recumbent Bike on own 60 mintues per week.  Portion control and eat small meals several times per week. 

Corrine - PT 2x/wk; Cardio on own 90 minutes per week.

Phebe & Allie - PT 2x/wk, Cardio on own 45 minutes per week.

Cori-  GT Tues 6 am, PT Thurs 530 am, Running and Spinning outside of sessions preparing for 90 mile bike ride and road races.

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.

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. One outdoor activity per week (hike or walk).  Eat healthier. 
Neil - Mon & Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).

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 Fra - PT Mon & Wed 7 pm. Cardio on own 60 minutes per week. Goals:  Lose weight. 

David - PT Thurs at 8 pm. WT 2x/wk. Cardio 120 min/wk.

Meg - PT Thurs at 8 pm. WT 1x/wk. Cardio 120 min/wk.

Jill - PT 1x/wk; Follow directions per Melissa.


Group Training

Cris - GT M& W 5:15 pm, Cardio 80 minutes per week, Continue on low fat diet!

Maryl - WT (2), Spin (2), Pilates (2), Trekking (1), Eat less and portion control.  Will do plank 1 mintue per day with Pat.  

Pat - Cardio 3x/wk for 45 min: TM (15 min), Expresso Bike (15 min), Arc Trainer (15 min).  Responsible for keeping food diary for her and Maryl.  Goal:  Lose weight and be strong. 
Diane Fitz - Lose the same stinky 5 bls.  WT (3), Spin (2), Cardio (120 min).  Portion control on ice cream. 

Ayesha - GT Wed 6:15 pm & FT Sat 8 am.  Goals:  To workout and eat breakfast.

Joan - GT Sat at 9 am.  Cardio on own 60 minutes per week. 

Julie -  Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), one hill workout per week (60 mint) until Nov.  

Kimya - Baltimore 1/2 Marathon Oct 16.  15 miles Run/wk, WT (2 x/wk), Spin 1-2x/wk.  WW.

Carol - GT Thurs 6:15 am, Spin (1), Run 3 miles per week. WW.

Mary - Spin 2x/wk; GT 1x/wk.  WW. 

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 - GT Sat 9 am. FT Sat 8 am. Turbo Kick(1). Yoga (1). Swim(1). Record what eat and drink.


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