Monday, April 18, 2011

1 cup of Strawberries has 49 calories. Strawberries are very low in Saturated Fat, Cholesterol and Sodium. They are a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Sunday, April 3, 2011

Semi Annual Goals & Exercise Prescriptoins - April to September 2011

 Thank you to all of you who took the time to think about what your semiannual fitness goals are and how you are going to achieve them (practice makes perfect)!  

Highlighted in purple are those that wrote their own.  I have added to some of them as well. 
Highlighted in red are those that I wrote.  I know most of you fairly well so please take notice as it was written personally for you! 


Todd H -  PT 1x/wk. Corporate Boot Camp 1x/wk.  Cross Training - need variety to shake it up.  Spinning 1x/wk, Run 8 miles per week.  3x/wk 3 repetitions 30 sec on wall sits 30 sec off wall sits.   


Steve - PT 1x/wk.  Corporate Boot Camp 1x/wk.  Cardio on own 60 min 1x/wk.  Fat control in diet. 


Cori - PT 1x/wk.  Cross Training on own one time per week.


Charles - Follow guidelines and program as prescribed by Michelle.


Roberto - Increase overall strength & flexibility.  Drop few pounds of fat.  Run, run, run....


Laetitia - Spin 2x/wk. GT 1x/wk. Sat with Ellen at 8 am 1x/wk.  Eat less fat, portion control, food diary to Michlelle weekly.


Vanesa - GT 1x/wk; Spin 2x/wk; Sat with Ellen at 8 am 1w/wk. Run 5 miles per week.  Portion & fat control. 


Jackie - GT 1x/wk; Spin 1x/wk.  Be consistent with 2x/week.


Michael - GT1x/wk; Spin 2x/wk.  200 pushups per week.  Cardio on own 60 mintues per week. 


Atilio - GT1x/wk.  Spinning 2x/wk.  Be aware of what you are eating instead of just eating to eat or stress eating.


Bob : PT 1x/wk; Prescribed WT Routine on own 2x/wk.  


Isabel :  Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk


Maryl: RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk. Dessert plates for dinner. Portion control.


Pat:  Goal:  Lose weight and get strong. RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Weight Watchers.  


Karen - Mon GT 10am & Trekking Wed 10 am. Cardio on own 60 minutes independently.  Portion control in all areas......


Carol  Y- PT 2x/wk.  Expresso Bike on own 120 minutes per week. Reduce weight by 5 lbs.  Read at night in bed (not kitchen) to relax.  Do not eat while reading.   


Phebe:  PT 2-3 x wk, Be healthy and as consistent as possible.


Neil - Mon  Stretching; Wed Trekking, Fri PT.  3 miles on TM on own per week.
 Quincey & 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. 1 scoop of Whey protein daily. 


Diane Frasier  Goal: Lose weight.  PT 2x/wk - Cardio on own 60min/wk


Joan: Goal to do more on her own during the week. GT Sat; Cardio on own 60min. /wk (10min. ea day)

Fran: Flexibility, strength, balance, weight stability, and stamina via cardio workouts.



Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; Spin (2), Trekking (1), GT (1).   Mindful of what you eat. 



Trishla - PT 1x/wk, Body Pump 1x/wk, Run 7 miles per week, Zumba 1 to 2 x/wk. Zumba 2x/wk.  Eat less bread, food diary to Michelle weekly.  Careful eating at parties. 
David G  - GT 1x/wk, Spinning 2x/wk.  Workout on own 2x/wk. Goals:  Lose 1 inch from waist.  Decrease 2 mile run time from 18:46 to 17:50.



Nancy - GT 1x/wk. Zumba 1x/wk.  Another WT 1x/wk to get stronger in the upper body.  Cardio on own 60 min per week.  Keep body fat down. 
Valerie - Goals:  Tone & firm & develop cardio endurance.  Be able to do boys' pushups! GT 1x/wk, Wed Body Sculpt class & 30 minutes cardio, Fri Pilates & 30 minutes cardio.  Ballet/Dance class one day per week. 
Diet::  Red meat 1x/wk. Use less fat and condiments, add more healthy snacks like raw vegetables. 




Jack - Goals:  Workout 6x/wk: 4Xcardio, 2Xweights, 1 Spinning/wk. Use MyNetDiary.com to track daily nutrition. Continue to lose weight and inches in waist.  Drink 8 glass of water per day. 


Stephanie - To maintain target blood sugar and lipid levels and lose an average of 1 lb. per week.  Bike (outdoors) a cumulative 200 miles.  Run 1 mile at least once a week.
Stefania - Ellen's Goals for you: GT 2x/wk, Spinning 1x/wk.  WT on own 1x/wk.  Cardio on own 90 minutes per week.  Portion & calorie control daily. 
Ayesha - GT 1x/wk.  Sat 8 am 1x/wk.  Cardio on own 30 minutes per week.  Portion & calorie control. 
Rosemary - Goal:  Lose 1 lb per week.  RX:  Strengthen my left hand. Workout 3x/week, cardio on own 60 min/wk. 



Maria - To lose 25 lbs. GT 1x/wk.  PT 2x/wk, Trekking 1x/wk, Spinning 1x/wk, 60 min cardio per wk on own.  Eat more fruits and veggies, be aware of what eating, portion control.   



Donna -  Heal hand.  Spinning (2x/wk), GT (1x/wk),  Cardio on own 60 min/wk (not hurting hand).  Weight Watchers and plan meals for the week (with no more than 1 eat out lunch and 1 eat out dinner per wk).



Doug - PT Tues at 7 pm, GT Sat at 9 am, Cardio on own 60 minutes per week (30 minutes on training days before or after).  Follow Weight Watchers plan with Donna, portion & calorie control. 
Greg - GT Sat at 9 am, On own:  Weekly 100 pushups & 100 situups, 2-1 minute planks, 1 recreational walk/hike per week.  Diet:  Portion control, drink up to 64 ounces of water per day, add more fruits and vegetables, whey protein shake in morning. 



Carol R- ·  GT 1x/wk, Spinning 1x/wk, Run 3 miles/wk,  Food: WW 1x per week. 
 
Cris - GT 2x/wk, independent cardio workout 60 minutes 2x/wk (one with daughters if possible), take lunch to work 2x/wk, pray daily, and laugh more.



Diana- GT Mon 10 am; Tues Spin or Kickbox; Thurs Spin; Fri Kickbox; Sat 8 am or 9 am w/Ellen. 
Don't eat late night. Get into 160's by summer.



Kimya-Get into the best shape possible for my wedding in May! Personal training 2x/wk, spinning 2x/wk, running 2x/wk, Weight Watchers, and going to bed earlier,



Sally -   Prescribed Exercise Routines (2 to 3x a week), Walking (2x week outside or go to neighborhood gym), eat more vegetables, less wine, date night with husband 2 times a month, better client relationships and billing regularly, more quality time with elderly mother, and work on ways to accomplish less stress.



Mary-  Lose the weight.  Increase my cardiovascular endurance.   Weight Watchers once per week and track my food better.  GT 1x/wk, Spinning 2x/wk, GT 1x/wk. 



Diane Fitz - GT Mon 5:30 pm & Sat 9:00 am, Spinning 3x/wk, FT 1x/wk, Independent Cardio 90 minutes per week, Portion control, get more sleep. 



Armida- I like to further tone my body, especially arms and legs.


Heidi -  4 workouts a week:  GT Mon 10 am; Spin 2x/wk; Sat 8 am with Ellen; Run 4 miles per week.  Sugar & portion control.