N2SHAPE October Goals & Exercise Prescriptions

Charlene - PT 2x/week. Do bike on her own 3 miles per week. Goal: Feel better.

David G - Goal:  Food diary weekly, reduce red meat 2x/wk, shed 2 waist sizes.  Spin 2x/wk, addt’l cardio 60 min on own, GT on Tues 6 am 1x/wk, 2 WT sessions on own.  

Isabel and Bob - PT 1x per. week. Do WT routine on own 2x/wk. Isabel’s Goals: Lose love handles. Bob’s Goals: Lose weight and say healthy.

Meg - PT on Tues 8 pm; Swim (1); WT (1); 10,000 steps daily. Kickboxing (1). Zumba (1). Volleyball (1). Wow that is lots of exercise! You go girl!

David D - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.

Cecilia - Zumba (2x/wk), WT routine on own (2x/wk). Goal: Lose weight, feel better,and lose love handles.

Chase - PT 1x/wk; Boot camp 1x/wk; WT on own do shoulder exercises from Michelle before each workout Run 1 mile before each workout. Goal: To do exercises without shoulder pain, by strengthening the rotator cuff muscles.

Lisa - Training 2x per week. Nordic track at 30 min per week. Bike at gym two 20 min per week. Goals: Become less lumpy & 2 min plank.

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, Jacobs ladder 2min.intervals during cardio session,Weight Watchers. Goal: to do Jacobs Ladder 3 x 2min. intervals in one session.

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. Wrist exercises you did with Michelle on own 3 times a week. Goal: Weight loss, which will lead to better mobility and balance.

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

Phebe &  Allie - PT 2x/wk, Cardio on own 60 minutes per week (recreational).

Cori- Goals: 90 miles Bike Ride Oct 24, Marathon on Oct 31. GT Tues 6 am, PT Thurs 530 am, Running and Spinning outside of sessions preparing for bike ride and road race.

Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week, practice balance on own 3 times per week. Goal: balance each leg 30 sec.

Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays. Lose last 2 1/2 lbs. 

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

Karen - GT Mon 10 am.  Trekking Wed 10 am.  Spinning Thursday 9 am.  Eat healthier.


Neil - Mon WT on own.  Trekking on Wed.  PT on Fri at 10 am. 

Qunicey & Helene - PT Tues 11 am.  WT routine on own 2x/wk as prescribed by Ellen. Goals: Quincey - Not to slide back from where he is. Helene - Keep on toning. Firm abs.

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.

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

Cris - GT M 5:15 pm & W 6:15 pm, Cardio 80 minutes per week, Continue on low fat diet!

Vanesa - Spin (2), Functional Training with Ellen (1),Run 5-10 miles per week.

Diana  N- Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spining. Goals: Lose 5 lbs by end of October. Ellen suggests to write down what you eat and drink for October and bring it to Trekking on Wed.

Maryl - WT (2), Spin (2), Pilates (2), Trekking (1), Eat less and portion control. Did you do in Sept with Pat? Will do plank 1 min per day with Pat.

Pat - Cardio 3x/wk for 45 min: TM (15 min), Expresso Bike (15 min), Arc Trainer (15 min). Goal: Lose weight and be strong. This was for Sept but was it accomplished? Responsible for keeping food diary for her and Maryl.

Diane Fitz - Lose the same stinky 5 lbs. GT (2), FT (1), Spin (2), Cardio (90 min). Goals: When finished eating, leave the kitchen so that I can control my ice cream consumption.

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

Joan - Do own routine 3-4x/wk for 8-10 min in morning; Take stairs instead of elevator. GT Sat at 9 am.

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

Kimya - Goal: Baltimore 1/2 Marathon Oct 16. 15 miles Run/wk, WT (2 x/wk), Spin 1x/wk. Continue to lose weight. Weight Watchers.

Carol - GT once per week (preferably Thurs at 6:15 am), FT on Sat at 8 am, Run 3-5 miles per week, Spinning when in town, Weight Watchers.

Mary - Goal: Build endurance back up. GT(1); Spin (3); Walk 4x/week. Workout 1x/wk at home wtih video. Weight Watchers.

 Donna - Goals: Do more upper body and ab work. Survive Oct while kitchen is being renovated. Don’t gain weight in Oct. Have Ellen’s biceps and shoulders. GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon & Wed nights.

Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill.

Armida - Heal from sprained ankle. FT (1), Yoga (1), Swim (2). She says that recording what she eats causes her to gain weight. Hmmm....Could it be that you were out of town for 2 weeks? Goals: Tone my abs and arms.

Helen- GT Fri 5pm. , Zumba, Thurs, cardio 3x’s a week 45 min sessions, eat small meals throughout the day include fruits and veggies Goal: Get rid of stomach pouch and down to 133 lbs.


Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 2 x’s per week. Goal: Overall strength

Jackie - GT one time per week.  Cardio on own 30 min per week.  Portion control.