November Exercise Prescriptions

Please take a moment to review.  If you would like to make any changes, please cut and paste and send it back to me!  Please print this out and keep a copy on your refrigerator so that you can refer to them as you open the door!  Remember, Thanksgiving is right around the corner and December and January holidays.  Get a handle now so that you are not 5 to 10 lbs heavier come 2011! 


Stephanie: Goal: Bike trip in Nova Scotia this summer.  RX: GT 2x wk; PT 1x wk; Cardio on own 120min./wk
Diane M:  PT 2x/wk.  Walk on own 60 minutes per week.  Do Leg Raises & Plank 3x/wk.  Food Diary to Ellen weekly.
Rosemary - PT 3x/wk.  Cardio on own 60 min/wk.  Follow diet plan from Michelle. 
Michlle J - GT or PT 1x/wk.  Spin 1x/wk.  Spiral notebook to Ellen on Mondays with food.  
Charlene : Goal:To keep coming to work out.  RX: Balance exercise on own 2-3x/wk
Bob Wein: Goal:To Climb Old Rag MT. In Shenadoah. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Isabel Wein: Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Meg - PT on Tues 8 pm; Swim (1); WT (1); 10,000 steps daily.  Kickboxing (1).  Zumba (1).  Volleyball (1). 
David - 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 - Goal: To come in once a week on his own
RX: PT 1x/wk; Boot camp 1x/wk; WT on own, Run 1 mile before ea. workout.
Lisa -  Training 2x per week. Cardio on wn 90 min/wk (spin once per wk within thattme).  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.  5K in Nov.
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 - Train 8x/month regardless of being out of town some days during the month.   
Cori-  GT Tues 6 am, PT Thurs 530 am, Cardio on own.
Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT.  Continue with eating plan. Goal: balance each leg 30 sec.
Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. ET 2x/10 mins per wek for weight bearig.  
Phebe & Allie:  RX:PT 2-3 x wk, Cardio on own 60min. /wk
Fran: RX:PT 2x wk; Trekking 1x wk; Wm up prior to PT session
Eat small meals throughout the day
Neil - Mon WT on own & 1 mile TM.  Wed Trekking.  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. 
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 Frasier begin_of_the_skype_highlighting     end_of_the_skype_highlighting: Goal: Lose weight  RX: PT 2x/wk - Cardio on own 60min/wk
Jill - PT 1x/wk; Follow directions per Melissa.

Group Training

Maryl:  RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk.  Vegetarian dinners 5x/wk.  Portion control. Plank 1min per. day with Pat. 
Pat: GT: Goal: Lose weight and get strong.  RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Responsible for keeping food diary for her and Maryl.
Karen - Record what eat on Spark People.  Mon GT 10am.  Trekking Wed 10 am.  Spinning Thurs at 9 am.  Do 5K run/walk. 
Cris: RX:GT 2x wk; cardio 90 min/wk.  Take lunch towork 3x/wk. 
David G - Get healthy so can get back to training consistently. Spin 2x/wk.  GT 1x/wk. 
Diana - Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spin.  Food Diary to Ellen on Mon.  NO eating after 8 pm.
Tara:  Mon GT 10am.  Cardio 200 min/wk.  Food diary on Mon.   No Halloween candy.  Limit starches at dinner. 
Diane Fitzgerald:  Goal: To lose same stinking 5 lbs. and get biceps “guns”
RX: WT 3x/wk;spin 2x/wk; Cardio 120min/wk.   
Ayesha - GT Wed 6:15 pm & FT Sat 8 am.  Goals:  To workout and eat breakfast.
Joan:  Goal to do more on her own during the week.  RX: GT Sat. ; Cardio on own 60min. /wk (10min. ea day)
Julie -  Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), one hill workout per week (60 min) until Nov.  
Kimya - 15 miles Run/wk, WT (2 x/wk), Spin 1x/wk. Continue to lose weight.  Weight Watchers.  
Carol - GT once per week.  Run 5 miles per week, Spinning when in town, Weight Watchers.  Goal to lose 10 pounds by Christmas – have lost 3.2 so far.  Reduce restaurant meals out to accomplish goals. 
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.  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. 
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 strengthEllen, Michelle, Joe, Melissa, Your N2SHAPE Personal Trainers and Coaches
Private Training