Hi and welcome to the opening of my new business Fit To Go Inc!
I want to share a little background on who I am and how my company has come to be. Ever since I can remember, I have always had competitive involvement with school sports such as basketball, volleyball, soccer, badminton, and softball. This passion for fitness and athletic activities normally placed me in a leadership position on our varsity teams as a captain or co-captain. Through the years I continued with a passion and love for fitness when I invested in a fitness facility as a part owner in 1994. In March of 1996 I made my normal trip to the gym for a workout, leaving my 3 dogs (Blaze, a 2 year old Bullmastiff; Rojah, a 1 year old Neapolitan Mastiff; and Mali, a 6 month old Bullmastiff) at home for a couple of hours. Upon my return I noticed white smoke rolling from the roof of our old farm house. With my heart in my throat and pounding in my chest I couldn't get down the slushy driveway fast enough, and barely put the truck in park before I jumped out and ran to the door to save my dogs. The smoke was too thick and I had to accept the fact that there was nothing I could do to save my babies.
As you can imagine, this was a pivotal turning point in my life and ever since that frightful day I live my life with a bit more meaning (which is why I love my job as a personal trainer....but we'll get to this eventually....let's get on with the story!) This event lead to my eventual selling of my shares in the fitness facility in Woodstock and I set out for a renewed start in our capital city, Fredericton. Not long after the move, I took over as the manager of Kingswood Fitness for a few years, and it wasn't long after that, that I found out I was pregnant with my son Nathaniel.
What a joy motherhood brings! I really LOVE being a mom! :o) Unfortunately in my situation, it also brought the certainty of single parenthood, so I decided that I would go back to University to attain the degree that would back-up all of my work experience. It took me 2 1/2 years to obtain my Bachelor of Science Degree in Kinesiology all while raising a toddler on my own (with the help of my sister....thanks Shel!!) AND I am pleased to say I also made the Dean's List! I guess you can say I am proud of that, not pompus or egotistical, just genuinely proud of what God has helped me to accomplish.
Once I had my degree I moved to Saint John to live with my mom (thank God for moms! I happen to have a very helpful, caring, and supportive mother, so thanks mom for all you do!). I put my resume together with full intentions to move out West for a job in the fitness field, but was surprised when I found one here in the Port City as a Membership Councillor with a local fitness chain. I quickly realized that BIG business in the fitness field often meant that the personal touch was lost, so I headed out to Quispamsis to talk with Janet Flood about joining her team at BodyPlus as a personal trainer. IT WAS HERE THAT I REALIZED THAT MY PASSION IS IN COACHING, MOTIVATING, EDUCATING, AND HELPING PEOPLE REACH THEIR FITNESS AND LIFESTYLE GOALS! I found personal training to be the most gratifying job that I have ever had. Perhaps it was the lovely people of Quispamsis and Rothesay that I have the distinct pleasure of working with each week that are to be commended for my instant love affair with this job, (Thank-you to those clients that I continue to work with--You make my job so enjoyable! I can honestly say, "I love my job" and few people in this world can say that and truly mean it!) or perhaps it has always been my calling and the work that I've done throughout the years was simply grooming me for what I am doing right now.
I have officially opened a new company called Fit To Go Inc. just this week! My business focuses on individual and corporate fitness with training programs tailored to your personal and/or job-related physical fitness needs. Fit To Go Inc. covers other areas of wellness including nutrition and healthy eating choices guided by Registered Dietiticians, and massage therapy to help relieve stress, aches, and tension to help you feel renewed after your workouts. Fit To Go Inc. is unique because the training is done in your home or office environment! YOU GET CONVENIENCE, PROFESSIONALISM, TAILORED FITNESS AND NUTRITION PROGRAMS THAT WILL LEAVE YOU FEELING STRONGER, YOUTHFUL, REJEUVENATED, HAPPY, AND PRODUCTIVE!!! What else could you ask for? :o) Whether you need sport specific training, job-related training for physical fitness tests, pre- or post-natal fitness training, or training that will help you lose weight, gain muscle, and feel great...then Fit To Go Inc. is for you!! We can have you Fit To Go on your time!! Join us now or email fit.to.go.canada@gmail.com for more information.
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Did you say Puffin? Maybe you need a trainer! :o)
Landing at Machais Seal Island
Look out Top Gun!
Leaving the Harbour
Work is Fun!
Working with the Coast Guard
Did you say Puffin? Maybe you need a trainer! :o)
Working with the Coast Guard
Landing at Machais Seal Island
Working with the Coast Guard
Look out Top Gun!
Working with the Coast Guard
Leaving the Harbour
Working with the Coast Guard
Work is Fun!
Motivational Quote
"If you want your life to be a magnificent story, then begin by realizing that you are the author and everyday you have the opportunity to write a new page" -- Mark Houlahan
"To the degree we're not living our dreams, our comfort zone has more control of us than we have over ourselves." -- Peter McWilliams
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” –Aristotle
"To the degree we're not living our dreams, our comfort zone has more control of us than we have over ourselves." -- Peter McWilliams
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” –Aristotle
Perceived Exertion Scale
Perceived Exertion Scale
When exercising, you should monitor your intensity to make sure you're not working too hard. One way to do this is by using a Perceived Exertion Scale. For most workouts, you should stay somewhere between Level 5 and Level 7. For high intensity interval workouts, your recovery should be around Level 4 or 5, and your intense interval should not go above 9. For longer, slower workouts, keep your PE at Level 5 or lower.
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period.
Level 9: I am probably going to die.
Level 10: I am dead.
About Me
- FitToGo
- I have both the theoretical and practical background to allow me to help you make the most effective use of your time on your way to reaching your health and fitness goals. The big reason Personal Training is the choice that works is that it truly is personal. Your program will reflect your needs and goals and will incorporate techniques, training methods and motivation from me. Add your personal commitment and we will quickly and safely deliver the results you're looking for. Let’s start working toward your goals today! AMY HAVENS President, Fit To Go Inc. Elite Trainer
Biking with clients is always fun too!
Fall Biking near Bradley Lake
Concluding Thoughts
If I may leave you with a few thoughts:
Don’t ignore the natural laws of nature. It's the natural law that all things in the universe are either growing or decaying. There is no standing still. "Comfortably maintaining" is an illusion. The truth is, you must grow and you must push yourself beyond what you've done in the past if you want to avoid falling behind.
Any behavior you repeat every day is HABIT-FORMING. We are all forming and reinforcing habits every day of our lives. Some are positive habits that move us towards our goals and some are negative habits that move us away from them. Never to do things daily that you don't want to become habits.
As you contemplate whether it’s worth it or not to hire a trainer, remember the words of Jim Rohn: "We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."
And this is my slogan:
“Your (good and disciplined) pain is my pleasure!”
Don’t regret what you didn’t do in life. Don’t just dream of your potential…LIVE IT!! There will never BE TIME if you don’t MAKE TIME…so make time for yourself to TRAIN with AMY at Fit To Go Inc. You’ll have no regrets, you’ll feel fantastic, and you’ll discover a sense of self-contentment…perhaps for the first time in your life!
Nutrition Tips
NUTRITION TIP#1
¨ Drink 10-12cups (2 ½ - 3 Litres) of water a day to expedite appetite control, muscular strength, endurance and recovery, joint lubrication, circulation, digestion, body and skin hydration, and FAT LOSS!
¨ Water is the most important nutrient of life!
¨ Eat 5-6 small meals every day (about every 3 hours)
¨ If fat loss is your goal, try to include a bit of protein with every meal. Ie. Add nuts, lean cuts of meat, or beans to your salads (skip the dressing and add olive oil and lemon or your favorite low-sodium spices)
NUTRITION TIP#2
Here are some examples of healthy snacks for your in-between meal cravings: Snack Grams of fat Calories
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Nonfat, sugar-free yogurt
with fruit (1 cup) 0 100
Baby carrots (3 oz) 0 40
Fresh fruit:
Banana (small) 0 100
Apple (medium) 0 60
Pear (medium) 0 60
Orange (medium) 0 60
Kiwi (2) 0 40
Bagel (1) 1.4 165
Cold cereal 1.0 110
Fig Newtons (2) 2.0 100
Graham crackers (2) 1.5 60
Instant oatmeal (1 oz) 1.7 100
Rice cakes (2) 0.2 70
Pretzels (1 oz) 1.0 110
Skim milk (8 oz) 1.0 110
NUTRITION TIP#3
¨ Avoid finger foods that are easy to eat in large amounts.
¨ Avoid consuming large quantities of fattening liquids, which are so easy to overdo.
¨ Leave something on your plate; it’s a good sign that you can stop eating if you need to.
¨ Make the kitchen off-limits at any time other than mealtime.
¨ Always eat at the table, never in front of the TV set or with the radio on.
¨ Concentrate on chewing every mouthful slowly; chew each mouthful up to 20 times.
¨ Drink 10-12cups (2 ½ - 3 Litres) of water a day to expedite appetite control, muscular strength, endurance and recovery, joint lubrication, circulation, digestion, body and skin hydration, and FAT LOSS!
¨ Water is the most important nutrient of life!
¨ Eat 5-6 small meals every day (about every 3 hours)
¨ If fat loss is your goal, try to include a bit of protein with every meal. Ie. Add nuts, lean cuts of meat, or beans to your salads (skip the dressing and add olive oil and lemon or your favorite low-sodium spices)
NUTRITION TIP#2
Here are some examples of healthy snacks for your in-between meal cravings: Snack Grams of fat Calories
-------------------------------------------------------
Nonfat, sugar-free yogurt
with fruit (1 cup) 0 100
Baby carrots (3 oz) 0 40
Fresh fruit:
Banana (small) 0 100
Apple (medium) 0 60
Pear (medium) 0 60
Orange (medium) 0 60
Kiwi (2) 0 40
Bagel (1) 1.4 165
Cold cereal 1.0 110
Fig Newtons (2) 2.0 100
Graham crackers (2) 1.5 60
Instant oatmeal (1 oz) 1.7 100
Rice cakes (2) 0.2 70
Pretzels (1 oz) 1.0 110
Skim milk (8 oz) 1.0 110
NUTRITION TIP#3
¨ Avoid finger foods that are easy to eat in large amounts.
¨ Avoid consuming large quantities of fattening liquids, which are so easy to overdo.
¨ Leave something on your plate; it’s a good sign that you can stop eating if you need to.
¨ Make the kitchen off-limits at any time other than mealtime.
¨ Always eat at the table, never in front of the TV set or with the radio on.
¨ Concentrate on chewing every mouthful slowly; chew each mouthful up to 20 times.
Recipe Sampler
Easy Tex Mex Chicken
1 lb. Boneless, Skinless Chicken Breast cut into strips
2 Tbsp. Taco Seasoning mix
2 Tbsp. Flour (optional)
1 Green Pepper
1 Red Pepper
1 Cup Frozen Corn
1.5 Cups Salsa
Add all ingredients to slow cooker and cook on LOW for 6-8 hours, or HIGH for 3-4 hours. Top with ¼ to ½ cup of Tex Mex Cheese and serve.
1 lb. Boneless, Skinless Chicken Breast cut into strips
2 Tbsp. Taco Seasoning mix
2 Tbsp. Flour (optional)
1 Green Pepper
1 Red Pepper
1 Cup Frozen Corn
1.5 Cups Salsa
Add all ingredients to slow cooker and cook on LOW for 6-8 hours, or HIGH for 3-4 hours. Top with ¼ to ½ cup of Tex Mex Cheese and serve.
Fit To Go Inc. Client Testimonials
Just like everyone else, I decided that I would pick a New Year’s Resolution. I told myself, like everyone else, that I would not stop the Resolution one month down the road. Something that was different though was that I decided that I was too young to feel this tired and worn out. I am 30 years old, but I felt much older. I had no energy during the day or night. I started by making the time to exercise by getting up early in the morning, and working out before work. It was hard at first, but I knew as soon as I got into a routine, I would be set. Sure enough, once the routine was there, I was ready to work hard.
I contacted Amy after working out for about 8 weeks. I met with her and explained my goals. She listened, really listened. We then got together to go through the program. She explained every movement in detail and made sure I understood the machines, movements, and the exercises. Amy’s program was the best I had ever had. The different exercises made the routine more interesting instead of all the same exercises most programs offer. She was very accommodating in the sense that she made certain I realized that I could call her anytime with questions, and I did. I called her a couple of times for quick questions, and she didn’t seem to mind at all.
I gained energy, and lost pounds! I was feeling muscles I didn’t even know I had! Now, I am starting my second 8 week program, and love it, just like the first one. I am so glad I took the time to meet with Amy. She meets my needs as a personal (Elite) trainer, and is very approachable, encouraging, and efficient; three great qualities in a personal trainer. Thanks Amy! ~S.H.
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Amy is an amazing trainer! She makes the workout FUN and enjoyable, yet intensely difficult. She has a way of building a program to meet my needs at my fitness level and with my limitations. She ensures my success through educating me, answering questions, motivating me, and reminding me of my short term and long term goals to make certain I stay on track! Once you’ve met and trained with Amy, you’ll never want another trainer! ~M.C.
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I am THRILLED! After having my second child, I never thought I would get rid of this extra baby weight, but I can’t believe it! In only 12 sessions with Amy I’ve lost 10 ½ pounds, 7 inches, and reduced my blood pressure from 131/87 to 128/79! Amy is a true motivator; she takes the time to consult with her clients to determine the best course of action to reach their goals…and then she does it! She definitely is worth her weight in gold! Anyone who wants to reach their goals safely and effectively should hire Amy because she gives you the results you want and the professionalism you deserve. ~H.C.
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I was convinced that I didn’t need a personal trainer. Why would someone need a trainer every time they go to the gym? Well, I soon realized that my technique of lifting weights may have been contributing to my bad posture and achy joints. Amy not only has the education, but years of experience in the fitness field. She appreciates the overall “wellness” of people. She shares her expertise with everyone, not just her clients; people who are looking for advice to live a more vibrant and healthy life. She truly loves her job and it’s not too hard to see evidence of that! She has fun with her clients, is willing to share information, and seems to generate a genuine rapport with everyone she meets. I’ve invested in my health, my longevity, and my quality of life…I’ve just started training with Amy. She is a wonderful wealth of knowledge and she really takes YOUR GOALS to heart! I really look forward to my training sessions with her! Thanks Amy, for always making our sessions fun and for helping me achieve my goals! ~L.H.
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Working out with Amy has been a refreshing change for me. I used to come ina few times a week with my mp3 player and go about my usual routine at themachines. Amy made it more exciting and challenging for me. She showed mehow much harder I can work myself to really make the workout worth it –without going too far. I was able to pass my fitness requirementfor my employer with much greater ease and confidence. I now have many moreoptions to keep my workouts interesting. Amy showed me that a great workoutdoesn’t have to come from tons of weights; in fact, one of the hardest workouts wedid required practically no weights at all. Amy was not only able toimprove my workouts, but her encouragement, enthusiasm, and friendship werewelcome bonuses. Thanks Amy! ~K.H.