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Check Up on Fall Quarterly Goals 2011

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I wanted to remind everyone of their fitness goals and homework assignments that they set in Sept. I have gone through and made some comments in red so please find your name and comment.

 

Srimal – Consistent couples training in the home at 6 am 2 days/wk despite full time job and two children (one is 9 months old). She has been following her goals.

“I will commit to training with N2SHAPE 2 times per week (one-on-one training).On my own, I will do at least 90 minutes of cardio per week, plus one walk on the weekend. For my diet, I will add whey protein, and fruit for afternoon snack, and subtract eating late at night. I’ll focus on eating just until I’m full, stopping emotional munching, and also on losing weight and inches. My goal is to lose 10 more lbs by December 31. I will enter my food into weight watchers for the majority of days each week. I will also control stress by doing 5 minutes of meditation at least 3 times a week.”

 

Ayesha – Fitting in workouts where she can despite full time job, two children, and Gala coming up. She needs to fit in Spinning one day per week.

“I will commit to training with N2SHAPE 3 times per week (group training, Boot Camp, Slam Session, and Spinning). I will reduce my fats in my diet and add egg protein in the morning.”

 

Mary – We only see Mary once per week for Group Training on Thurs which she has been doing. Would love to know how you are doing with the rest?

“I will commit to training with N2SHAPE 1 time per week ( group training).Total of 200 minutes of cardio per week (Two spin classes included in minutes). I will do weight training on my own one day per week.For my diet, I will drink 64 ounces of water per day, 3 days per week not eat after 7 pm, and less processed foods.”

 

Vaida – Has been doing Boot Camp and tried Spinning. Would like to see her add Spinning one day per week and/or Group Training on Mon 5:30 pm or Wed 6:15 pm with N2Shape. She is strong!

“I will commit training with with N2SHAPE 1 occasionally 2 times per week (either one-on-one training, group training, or group exercise class).On my own, I will do 120 minutes of cardio and do weight training 1 time per week.For my diet, I will add ___vegetables__, subtract __most of sweets__ and/or focus on weight loss_.”

 

Sally – She has recommitted herself by joining a gym close to her house. She is supposed to do classes two times per week and our weight training routine one time per week. Cardio – extra 45 minutes per week.

“I will commit to training with N2SHAPE __1 (one on one training)____times per week and possibility of Boot camp or spinning class on Sat.twice a month if can work out a reasonable schedule with work & personal commitments for the fall. On my own, I will do ___90____ minutes of cardio and do weigh training ____1__times per week plus walking at least twice a week for 45 minutes + ea time. For my diet, I will add ___vegetables and fruits, whey or egg protein shakes_, subtract _wine and eating dinner too late__ and/or focus on small meals (not skip breakfast and lunch), lose recently gained weight, try to limit stress at work and caring for an elderly mother.and become a happier more patient overall person.”

 

Stefania – Would love to see you more often Stefania.

“Group training once per week. 135 minutes cardio per week which includes weight training. Limit how much goes into my mouth that isn’t a vegetable or fruit.”

 

Ava – Is doing Spinning 2x/wk, Boot Camp 1x/wk, training 1x/wk, weight loss program. A plus performance and results. Keep it up!

“Continue to lose weight and become a stronger athlete. I will commit to training with N2SHAPE 3-4 times per week (Mon-Alfred’s weight training at FCA; spinning 1-2 times; Sat-boot camp). On my own, I will run 15-20 miles per week and do weight training 2 times per week. For my diet, I will continue to eat mostly fruits/vegetables and low-fat protein.”

 

Heidi – Working so hard to fit it all in. She communicates with us almost daily which makes her more successful – more you tell your trainer, the more successful you will be!

“I will commit to training with N2SHAPE __2-3____times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ____60___ minutes of cardio and do weigh training ___0___times per week. For my diet, I will add Protein, subtract excess carbohydrates and/or focus on eating less at a time but more frequently as not to get hungry and include protein focus on preparing smaller healthier snacks, veggie, fruit, yogurt.”

 

Michele R – Looks great and am amazed at her turn around since I first knew Michele when she took my classes at FF. Since coming to N2SHAPE at Tower, she has turned her fitness around!

“I will commit to training with N2SHAPE at least two (1 spinning and 1 body slam) times per week (either one-on-one training, group training, or group exercise class).On my own, I will do _100__ minutes of cardio and do weigh training __2____times per week. For my diet, I will add ____more vegetables, subtract _bad snack foods and/or focus on ____eating only when I am hungry.”

 

Gwen – Sadly has fallen off the band wagon. Only see her at my son’s school.

“I will commit to training with N2SHAPE __2___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ____45__ minutes of cardio and do weigh training ___3__times per week. For my diet, I will add _____fruit, subtract white sugar and/or focus on _moving.”

 

Katherine C – Has many irons on the fire with her work and outside responsibilities. However, the key to staying fit and trim is to continue doing what you were doing despite being busy. You cannot let up because of your obligations…..

“I will commit to training with N2SHAPE 1-2 times per week (either one-on-one training, group training, or group exercise class). On my own, I will work out 2 times per week. For my diet, I will work on eating intuitively rather than counting every measly calorie.”

 

Chris B – Has been training consistently once per week on Fridays. Not much communication about what he is doing on his own which leads me to think….

“My health and fitness goals for Sept to Dec, 2011 are: I will commit to training with N2SHAPE ___1___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ___15____ minutes of cardio and do weigh training ___2___times per week. For my diet, I will add ______Fruit , subtract Soduim and/or focus on Strength”

 

Michael K – Michelle tells me that you are doing great. Keep it up Michael! You are hanging with the young ones on Thurs mornings at 6 am!

“I will commit to training with N2SHAPE ___1___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ___135____ minutes of cardio and do weigh training __2____times per week.For my diet, I will add _FRUITs AND VEGIES , subtract that 2nd large glass of wine and snacks at night__ and/or focus on reducing simple starches.

 

Ellen Y – Been doing it. Still need to work on lower sugar.

“I will commit to training with N2SHAPE ___6___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ____200___ minutes of cardio and do weight training ___2___times per week.For my diet, I will add more vegetables,  subtract gluten, processed goodies like sweets,  and/or focus on lowering sugar and gluten”

 

Patti – She looks great. Although out of town often, she is working out while away.

“I will commit to training with N2SHAPE ___3___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do __100_____ minutes of cardio. For my diet, I will focus on following weight watchers.”

 

Armida: Despite a set back with a back injury, she just maxed out on the Fall Fitness Challenge on Sat, 10/15. Prior to that, she did Boot Camp. Amazing shape. Keep your diet in check….

I will commit to training with N2SHAPE __2____times per week (either one-on-one training, group training, or group exercise class). On my own, I will do _180______ minutes of cardio and do weigh training 2______times per week. For my diet, I will add veggies and/or focus on controlling snacking late at night.”

 

Karen Mason – Few setbacks with not feeling well and not sure if working out with neighbor. If not, she needs to come to N2SHAPE another day per week. Has had lots of house repairs but then that is life…..

“My goal is to lose weight. I will commit to training with N2SHAPE 2 times per week and do workouts with my neighbor one time per week. I will do Weight Watchers.”

 

Fran McCullough – Consistent two days per week but would like to see her do cardio on her own or another day per week.

“My goal is to increase my cardiovascular endurance through interval training and abdominal endurance. I will commit to training with N2SHAPE 3 times per week (either one-on-one training, group training or group exercise class).”

 Neil D – 3 Days per week consistent!

“I will commit to training with N2SHAPE _3____times per week (either one-on-one training, group training, or group exercise class). For my diet, I will add chicken & fish, subtract ice cream, red meat.

 

Diane Fz Has followed Armida’s lead. Is in the best shape that I have ever seen yer.

“I will commit to training with N2SHAPE _3____times per week (either one-on-one training, group training, or group exercise class). On my own, I will do __165____ minutes of cardio and do weigh training __1____times per week. For my diet, I will subtract evening deserts.”

 

Kathleen U Lost weight, gained strength, and is excelling!

“My health and fitness goals for Sept to Dec, 2011 are: I will commit to training with N2SHAPE ___1___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ___60____ minutes of cardio and do weigh training 2 times per week.”

 

Kimya Awful travel schedule but plans in advance for all her workouts. Very consistent with all.

“Continue to work on my eating habits on the weekends and on trips. Also, try to get to bed earlier so I get at least 8 hours of sleep each night. I will commit to training with N2SHAPE ___3___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ___150____ minutes of cardio and do weight training __1____times per week. For my diet, I will add different veggies, subtract bad snacks/grazing  and/or focus on portion size.”

 

Isabel W: Recent surgery but has is down sizes which she wants.

“I will commit to training with N2SHAPE _1_____times per week (either one-on-one training, group training, or group exercise class). On my own, I will do _____60__ minutes of cardio and do weigh training ___5___times per week. For my diet, I will add _____vegetables, fruits, whole grain cereals , subtract bread, cheese, and/or focus on less carbs, calories and more fiber.

 

Cori M: Doing great despite her hours spent on the job.

“Tone up for wedding. I will commit to training with N2SHAPE ___1___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ___300____ minutes of cardio and do weigh training __2_times per week. For my diet, I will add __take whey daily, subtract __sugar and/or focus on ___not sure (I already eat pretty healthfully).”

 

Valerie L: Would like to see more consistency and communication from Valerie. Not sure how she is doing which means probably not following below….

“I will commit to training with N2Shape 1 time per week in group training and specialty classes when I can fit them in.On my own, I will do 150 minutes of cardio and weight training per week. For my diet, I will eliminate red meat and add more vegetarian dishes”

 

Joan F: Amazing strength and endurance from the workouts and doing things on her own. Looks great.

“My health and fitness goals for Sept to Dec, 2011 are: I will commit to training with N2SHAPE ___1___times per week (either one-on-one training, group training, or group exercise class). On my own, I will do ___10-15____ minutes of cardio and do weight training ___4___times per week. For my diet, I will add _____more veg_and fruit, subtract less beef_and/or focus on ___maintaining my weight (125-126).

 

Deb B: – Deb has been so consistent and doing it despite her hands hurting.

“I will commit to training with N2SHAPE 3-4 times per week (Mon spin & weight trng.; W or F spin; Thurs group training). On my own, I will do 110 minutes of cardio. (Spinning 2 times per week = 90 minutes. Total weekly cardio at 200 minutes. For my diet, I will add vegetables, subtract gluten and everything white and focus on weight loss. In the 16 weeks from now until the end of the year, my goal is to be down 25 lbs. and be rid of some of my aches and pains.”

 

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