December Goals and Prescriptions

Trishla: Goal: Overall Toning and work on diet.  PT 1x/wk, GT 1x/wk, Running 4 miles per week, Additional Cardio on your own 45 minutes per week. 

Stephanie: Goal: Lose 5 lbs.  Bike trip in Nova Scotia this summer. RX: Train with husband 2x/wk.   Cardio on own 120min./wk as well as abdominals, biceps, and tricep exercises every non-training day.

Diane M: PT 2x/wk. Walk on own 60 minutes per week.  Do Leg Raises & Plank 2x/wk. Food Diary to Ellen weekly.

Rosemary -  Goal: Lose 10 Lbs. RX: PT 3x/wk. Cardio on own 90 min/wk. Follow diet plan from Michelle.


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 - Goal is to work up to 10,000 steps and increase to 3 to 4 workouts per week. PT 1x/wk. 
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.

Todd - PT 2x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 4 miles per week.
Danielle - 10,000 steps, food diary,walk 3.5miles, 5 days/wk, trekking, yoga 2days, body pump 2 days, portion controll, weight watchers program.

Ken -Goal: Look better by the holidays  RX: Train 6x/month with trainer.  5,000 steps per day.

Cori-  PT 1x/wk.  Cardio on own. 

Kathy- Goal: Fit into suit by Dec. 16th  RX:PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT.

Carol - PT Wed and Fri 8:30 am. Expresso Bike on own 120 minutes per week.

Phebe & Allie:  RX:PT 2 x wk, Cardio on own 60min. /wk

Fran:  RX: PT 2x wk; Trekking 1x wk; Warm 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. Win Fitness Pool. 

Diane Frasier: 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 4x/wk. Portion control. Plank 1min per. day with Pat and not to gain any weight.

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 3x's per week. Mon GT 10am. Trekking Wed 10 am. Spinning Thurs at 9 am. Cardio 30 min/wk

Cris: RX:GT 2x wk; cardio 90 min/wk. Take lunch to work 3x/wk.

David G - Get healthy so can get back to training consistently. Spin 2x/wk. GT 1x/wk. Fitness Pool!

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. Wed. circuit training , 1x wk pilaties, 1x wk spin & Cardio 150 min/wk. Food diary on Mon.1 healthy starch 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), Win Fitness Pool. 

Carol - Lose 4 pounds by Xmas.  Spinning 2x/week.  Cannot run due to strained arch muscle. 

Kimya - WT (2 x/wk), Spin 2x/wk. Cardio on own 60 minutes per week.  Continue to lose weight. Weight Watchers. Win Fitness Pool!

Mary - Goal: Build endurance back up. GT(1); Spin (2); Walk 4x/week.  Trekking 1x/wk. 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.   Yoga one time per week. 

Helen- GT Fri 5pm. ,I would like to increase my strength training to 3X times a week for 25mins. Go from 15 push ups to 20. 20 situps to 30. Continue Cardio for 3-4 times a week/1hr including Zumba (Thursday).  Work on smaller meals and NO stress eating.

Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 3 x’s per week. Goal: Overall strength