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
Sunday, October 31, 2010
Friday, October 29, 2010
Tuesday, October 19, 2010
Monday, October 4, 2010
Saturday, October 2, 2010
Friday, October 1, 2010
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.
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.
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