NEW YEAR BOOTCAMPS BEGIN JANUARY 8/09!

Make New Year's Resolutions, Life Solutions with Fit To Go BOOTCAMPS!!

Ready to kick start your fitness?
Bored with the gym?
Need a new routine?
Travelling this Spring?
Fit To Go Bootcamps will challenge and motivate everyone from the Elite Athlete to the Fitness Nubies!

At Bootcamp, you will:
Squat
Lunge
Jump
Push Up
Press
Pull
Skip...and more!

Using equipment such as:
Bodyweight
Body Bars
Car Tires
Kettle Bells
Medicine Balls
Stability Balls
BOSU's
Resistance Bands...and more!

Bootcamps constantly change and no two classes are ever the same.

Participants can CHOOSE which exercises suit their fitness level:
LOWER IMPACT/BEGINNER VERSION
HIGHER IMPACT/ADVANCED EXERCISES

Participants will need to bring 1 litre of water (or at least a big jug/bottle of water), a sweat towel, blanket or yoga mat, and the proper clothing which will allow free and unrestricted movements. A good cross-training or running shoe is suggested.

JANUARY'S BOOTCAMPS:

Jan. 8-Feb. 3/09 (8 sessions)--Tuesdays/Thursdays 6:15pm-7:15pm ALL SAINTS CHURCH (East) $90

Jan. 8-Feb. 3/09 (8 sessions)--Tuesdays/Thursdays 7:55pm-8:55pm CARLETON COMMUNITY CENTRE (West) $90

Jan. 9-Feb. 4/09 (12 sessions)--Mondays/Wednesdays/Fridays 12:10-12:55pm AMBIANCE DAY SPA (Uptown) $135

For those who work shift work or travel often, PUNCH CARDS are a convenient choice!

6 SESSION PUNCHCARD $75.
1 DROP IN SESSION $15.

REFERRAL PROGRAM:

REFER A FRIEND who signs up for ANY of the bootcamps and you get $5 OFF your registration!
So if you have 10 friends you can get to sign up with you, even if you all register in different bootcamp classes, you will receive $50 OFF YOUR REGISTRATION! (not applicable to punch cards)

Fit To Go can hold Bootcamps at different times during the day and evening as long as we have 10 participants pre-registered and a place to train. So if you have a group you'd like to get together for BOOTCAMP then please contact me either by phone 645-7515 or email fit.to.go.canada@gmail.com. Bootcamps normally run for 4-6 weeks, running 2-3 times a week and average out to $11.25/session/person.

Group training can also be arranged for individual groups of 2-4 people. So if you and a few friends have similar fitness goals and can meet at the same time and place, then private group training can be arranged for as low as $20/session/person (which is 1/3 of the cost of regular training prices!).

Fit To Go is your elite mobile training company making fitness easier for you!! Contact us today for further information on how we can help you individually or corporately reach your health and fitness goals!

Sincerely,
Amy Havens BScKin, NWS, PTS, BOSU, SPIN
Ph: 645-7515
Web: www.fittogo.ca
Email: mailto:fit.to.go.canada@gmail.com

EMERGENCY S.O.S. CHRISTMAS BOOTCAMPS!

Hello everyone and HAPPY HOLIDAYS to all of you!!

Quite a few people have been waiting for the confirmation of the Emergency Bootcamp Sessions between Christmas and New Year's....and here's the line up of what's going on:

MONDAY, DEC. 29: 12:10-12:55pm AMBIANCE DAY SPA (Uptown)

TUESDAY, DEC. 30: 12:10-12:55pm AMBIANCE DAY SPA (Uptown) & 6:30pm-7:30pm ALL SAINTS CHURCH (East)

WEDNESDAY, DEC. 31 12:10-12:55pm AMBIANCE DAY SPA (Uptown) ****HAPPY NEW YEAR!!!*****

THURSDAY, JAN. 1: 6:30pm-7:30pm ALL SAINTS CHURCH (East)

FRIDAY, JAN. 2: 12:10-12:55pm AMBIANCE DAY SPA (Uptown)

All of the above classes will be drop in sessions for $15/class, unless you would prefer to purchase a 6 session punchcard for $75 (which will expire March 1/09). This would be a great time to invite friends, family members, and visiting Christmas guests to class with you for some butt-whooping good times! :)

~~I am still confirming locations and times for the New Year's classes.

~~I'm hoping that all sessions will begin on January 8th & 9th/09 (depending on class #'s)

~~ALL BOOTCAMPS WILL OFFER LOWER IMPACT/BEGINNER VERSION EXERCISES AND HIGHER IMPACT/ADVANCED EXERCISES for participants to CHOOSE which exercise fits their fitness level and needs.

This is the "tentative schedule" for the New Year so far (permitting we have the minimum required participants signed up~ 10):

Jan. 8-Feb. 3/09 (8 sessions)--Tuesdays/Thursdays 6:15pm-7:15pm ALL SAINTS CHURCH (East) $90

Jan. 9-Feb. 4/09 (12 sessions)--Mondays/Wednesdays/Fridays 12:10-12:55pm AMBIANCE DAY SPA (Uptown) $135

CARLETON COMMUNITY CENTRE (West): unsure of days and times at the moment, will update once confirmed.

Still confirming a KV area location: unsure of days and times at the moment, will update once confirmed.

For more information on bootcamps please email: fit.to.go.canada@gmail.com.

Merry Christmas!!

Let Fit To Go make your New Year's Resolutions, Life Solutions!

~~Amy Havens, President and Elite Trainer
Phone: 506-645-7515

Nutrition for the Athlete

These are notes complied from a few different articles for my presentation to a class at Rothesay High School on Tuesday, Nov. 18, 2008

Protein = The basic building block of the body (made up of Amino Acids which help build muscle). Samples of good protein sources are: beef, fish, chicken, milk, eggs and cheese.

• Endurance Athletes should consume 1.2-1.4 grams protein per kg of body weight per day.
• Resistance and Strength-Trained Athletes should consume 1.6-1.7 grams protein per kg of body weight.
• High protein diets increase water requirement necessary to eliminate the nitrogen through the urine (ketosis) which can lead to dehydration, increased oxygen consumption, calcium loss and potential kidney problems.
• Most people get more than enough protein in their daily diets; therefore protein supplements are unnecessary and not recommended. Excess protein is stored as fat.

Carbohydrates = #1 source of energy for the boy and brain (carbs break down into glucose to FUEL the body). Can be used immediately or stored in the liver and muscles as glycogen. Samples of complex carb sources include: brown rice, oatmeal, potatoes, cereals, pasta, and other grain products; Samples of simple carb sources are found in: fruits, milk, honey and sugar.

• In athletic events lasting less than 1.5 hours, the main energy supply comes from the glycogen stored in muscles.
• In athletic events lasting longer than 1.5 hours, it is important to have glycogen stores at a maximum. One way to do this is through eating a higher carb (70%) diet 2-3 days before the event.
• Sugary carbs such as candy bars before athletic events will cause a sharp increase in insulin levels which lead to blood sugar levels to plummet within half an hour-which can lead to fatigue, nausea and dehydration. (sugar crash)

Fats = #2 source of energy to athletes during physical exercise. Used as the main source of energy once muscle glycogen stores are depleted. Helps insulate your body from heat loss, cushion and protect vital organs, and gives the feeling of fullness after eating a meal by slowing down the digestive process by inhibiting secretions of hydrochloric acid in the stomach. Samples of good fat sources are: unsaturated fats found in most vegetable oils and omega sources found in fish and nuts.

• In athletic events lasting more than 1 hour, the body uses mainly fats as fuel.
• In endurance-trained athletes (i.e. Marathon runners) may get up to 75% of their energy from fats during prolonged aerobic exercise.

Vitamins & Minerals = Essential in building muscle the normal growth and development of human beings. Provide healthy maintenance of cell tissues and organs, and help process proteins, carbs, and fats for the body to use. Calcium (builds strong bones) and Iron (carry oxygen to muscles) are the main nutrients that are often lacking in the teenage athletes diet. Eating foods such as lean red meats, green, leafy vegetables and iron-fortified cereals provide good sources of iron, and dairy foods such as low-fat milk, yogurt and cheese are good sources of calcium.

Eating potassium rich foods such as bananas, oranges and potatoes are great to help regulate muscle activity

Water = The most important nutrient of life. Chilled fluids are absorbed more readily and can help lower internal body temperature. Drink plenty of fluids before and after exercise and every 15-20 minutes during exercise to replenish body fluids lost (sweating) during exercise. Weigh yourself before and after competition and drink 20-24 oz (approx. 3 cups) of water for every 1 lb. lost.

Sources: www.kidshealth.org, www.about.com

LAST CHANCE BOOTCAMPS BEFORE CHRISTMAS AND NEW YEAR'S

FIT TO GO BOOTCAMPS WILL HOPEFULLY BEGIN AGAIN IN NOVEMBER ON THURSDAY, NOV.13, AND RUN UNTIL DEC. 11 (9 SESSIONS IN TOTAL)...for $102. (only if we get the 10 participants needed to run classes



* EAST Saint John: Tuesdays & Thursdays; 6:10pm-7:10pm; All Saints Church-35 Park Ave; 4.5 weeks, $102 for 9 sessions. Begin Thursday, Nov. 13, end Thursday, Dec. 11. (Classes are still open to registrants)

* WEST Saint John: Tuesdays & Thursdays; 7:45pm-8:45pm; Carleton Community Centre--large room upstairs; 4.5 weeks, $102 for 9 sessions. Begin Thursday, Nov. 13, end Thursday, Dec. 11. (Classes are still open to registrants)


ALSO....if shift work, travel or home schedule is deterring people from joining the Bootcamp classes I also offer a punch card pass of 6 sessions for $75 with a 2 month expiry date. This will allow people to join in ANY of the bootcamps being offered throughout the city as their schedule permits (a health form is still required to be filled out to get a punch card pass). **WE STILL NEED TO MAINTAIN THE MINIMUM OF 10 PARTICIPANTS FULLY REGISTERED FOR CLASSES BEFORE OFFERING PUNCH CARDS.**

I also offer drop-in sessions for $15 with signed par-q's at time of drop in.


** I need a minimum of 10 pre-registered participants for each course, so if you are interested or know someone who might be, please send this information along...and be sure to tell me of your referrals to save $$!

*** Anyone who refers a friend who signs up for ANY of the bootcamps will receive $5 OFF their registration! So if you have 10 friends you can get to sign up with you, even if you all register in different bootcamp classes, you will receive $50 OFF YOUR REGISTRATION! (not applicable to punch cards)

Final BOOTCAMP SCHEDULE for OCTOBER!

Hello fellow BOOTCAMPERS!

These are the following locations where Bootcamps will be held beginning either Thursday, Oct. 16 or Monday, Oct. 20 FOR SURE (Please pass this information along to your referrals, friends, and co-workers!):

* WEST Saint John: Tuesdays & Thursdays; 7:45pm-8:45pm; Carleton Community Centre--large room upstairs; 4 weeks, $80 for 7 sessions (due to election). Begin Thursday, Oct. 16, end Thursday, Nov. 6. (Classes are confirmed, still open to registrants)

* UPTOWN Saint John: Mondays, Wednesdays & Fridays; 12:10pm-12:55pm; Ambiance Day Spa-1 Market Square; 4 weeks, $135 for 12 sessions. Begin Monday, Oct. 20, end Friday, Nov. 14. (Classes are confirmed, still open to registrants) SIGN UP THROUGH ME>>>NOT AMBIANCE. Payments go to me as well! :) Ambiance participants are now eligible to save money through the FIT TO GO REFERRAL PROGAM just like everyone else. So now when you refer someone who joins, you will receive $5 OFF your enrollment fee.

* KV MORNINGS: Mondays, Wednesdays & Fridays; 10am-11am; Fairvale Outing Association-River Road; 4 weeks, $135 for 12 sessions, $90 for 8 sessions (choose 2 of the 3 days/week). Begin Monday, Oct. 20, end Friday, Nov. 14 (Class requires more registrants to avoid being post-poned).

* KV AFTERNOONS: Mondays & Wednesdays; 3:30pm-4:30pm; Fairvale Elementary School; 4 weeks, $80 for teachers, $90 for public; 8 sessions. Begin Monday, Oct. 20, end Wed, Nov. 12. (Classes are confirmed, still open to registrants)

* EAST Saint John: Tuesdays & Thursdays; 6:10pm-7:10pm; All Saints Church-35 Park Ave; 4 weeks, $80 for 7 sessions (due to election). Begin Thursday, Oct. 16, end Thursday, Nov. 6. (Classes are confirmed, still open to registrants)

If I think there's enough interest, I may add a Bootcamp running:
~ Mondays & Wednesdays EVENING 8pm-9pm (location and start date would depend on where the interest is coming from)


ALSO....if shift work, travel or home schedule is deterring people from joining the Bootcamp classes I will also offer a punch card pass of 6 sessions for $75 with a 2 month expiry date. This will allow people to join in ANY of the bootcamps being offered throughout the city as their schedule permits (a health form is still required to be filled out to get a punch card pass). **WE STILL NEED TO MAINTAIN THE MINIMUM OF 10 PARTICIPANTS FULLY REGISTERED FOR CLASSES BEFORE OFFERING PUNCH CARDS.**

I also offer drop-in sessions for $15 with signed par-q's at time of drop in.


** I need a minimum of 10 pre-registered participants for each course, so if you are interested or know someone who might be, please send this information along...and be sure to tell me of your referrals to save $$!

*** Anyone who refers a friend who signs up for ANY of the bootcamps will receive $5 OFF their registration! So if you have 10 friends you can get to sign up with you, even if you all register in different bootcamp classes, you will receive $50 OFF YOUR REGISTRATION! (not applicable to punch cards)

As long as participants have no medical issues and are reasonably healthy (with no major joint problems, back problems, etc) then this class will be for them! No matter if the person is an elite athlete or just getting back into a fitness routine after a lengthy sabbatical ;)...this bootcamp class will challenge their bodies to reach new levels in fitness, no matter where they are starting from! This intense interval training program will have participants running, jumping, lunging, kicking, and working their bodies harder than they ever thought possible!...which leads to vast improvements in conditioning, strength, and power.

Participants will need to bring 1 litre of water (or at least a big jug/bottle of water), a sweat towel, blanket or yoga mat, and the proper clothing which will allow free and unrestricted movements. A good cross-training or running shoe is suggested.

If you are re-joining bootcamp and your health status has NOT changed, then you do not have to fill out the health form again, but you will have to re-sign a par-q the first night of class. New participants need to fill out this health history form entirely, email it back to me BY Tuesday, Oct. 14, and please indicate which bootcamp you are signing up for. Payment for classes are due the first day of bootcamp and fees can be paid by cash or cheque made payable to Amy Havens. Simply download the health form, fill it out online, save it and reattach and send back to me at: fit.to.go.canada@gmail.com at least 2 days prior to the bootcamp start date.

If anyone has any further questions, feel free to email me at fit.to.go.canada@gmail.com or phone 645-7515.

Happy Thanksgiving Everyone!!

New Fall BOOTCAMPS starting October 16th/08!!

Hello everyone!

I know many of you who have been anxiously waiting to hear about the next sessions of Bootcamps. The tentative locations, days and times are as follows (as long as we have our minimum of 10 participants at each location):

WEST SIDE BOOTCAMPS:
**Numbers look very promising...pretty certain this class will be a go!**
Where: Carleton Community Centre (large room upstairs)
When: 8pm-9pm (possibility of beginning at 7:45pm-8:45pm....email me with your preference and I'll see what I can do)
Days: Tuesday and Thursday evenings
Beginning: Thursday, October 16
Ending: Thursday, November 6
Cost: $80
Length: 4 weeks (only 7 sessions due to election day)

UPTOWN BOOTCAMPS:
**THE ONLY NOON HOUR BOOTCAMPS OFFERED**
Where: Ambiance Day Spa (1 Market Square, 2nd level)
When: 12:10pm-12:55pm (45 minute classes, leaving time to shower before returning to work)
Days: Mondays, Wednesdays, and Fridays
Beginning: Monday, October 20
Ending: Friday, November 14
Cost: $135
Length: 4 weeks (12 sessions in total)

KV BOOTCAMPS:
**FOR SURE** (We have the numbers already confirmed...more may join)
Where: Fairvale Elementary School (gym)
When: 3:30pm-4:30pm
Days: Monday and Wednesday Afternoon
Beginning: Monday, October 20
Ending: Wednesday, November 12
Cost: $80 for teachers; $90 for the public
Length: 4 weeks (8 sessions)

**Only a POSSIBILITY** (Facility is available, but numbers need to be confirmed)
Where: Fairvale Outing Association (River Road, Rothesay)
When: 6:10pm-7:10pm (as long as we have the numbers)
Days: Tuesday and Thursday evenings
Beginning: Thursday, October 16
Ending: Thursday, November 13
Cost: $80
Length: 5 weeks (only 7 sessions due to election day, and facilities not available on Oct. 30, and Remembrance Day...3 weeks with only 1 session/week)

**Only a POSSIBILITY** (Facility is available, but numbers need to be confirmed)
Where: Fairvale Outing Association (River Road, Rothesay)
When: 10am-11am (as long as we have the numbers)
Days: Mondays, Wednesdays, and Friday Mornings
Beginning: Monday, October 20
Ending: Friday, November 14
Cost: $135 for 3 times a week; $90 for 2 times a week
Length: 4 weeks (12 sessions in total)

EAST SIDE BOOTCAMPS (Have been requested):
**Only a POSSIBILITY** (Facility needs to be located...any suggestions? and numbers need to be confirmed)
Where: TBA...any suggestions?
When: 6:10pm-7:10pm (if we have the numbers here, but not in Rothesay and can find the facility, we will hold bootcamp East on these nights rather than Rothesay)
Days: Tuesday and Thursday evenings
Beginning: Thursday, October 16
Ending: Thursday, November 13
Cost: $90
Length: 5 weeks (only 8 sessions due to election day and Remembrance Day)

**For Sure once we have enough participants** (Facility is available, but numbers need to be confirmed)
Where: NBCC Saint John
When: 4:25pm-5:10pm (45 minute sessions)
Days: Tuesday and Thursday Afternoons
Beginning: TBA (once we have the numbers)
Ending: TBA
Cost: $80 for 8 sessions for students or faculty

FIT TO GO Referral Program:
As with all of the Bootcamps, if you refer a friend who joins one of our bootcamps then you will receive $5 OFF your registration for bootcamp!! So if you refer 5 people who all join one of the FIT TO GO's Bootcamps, then you will get $25 OFF your registration fee!! $ave Money....have more fun!!

Please email me by Friday, October 10 to reserve your spot in our next set of bootcamps! Thanks everyone.....and spread the word!! :)

Be Happy, Stay Active, Live Healthy!

Saint John and KV Bootcamps are underway!

Hello everyone! We officially have kicked off our fall line up of bootcamps throughout the city! We are offering classes at the following times and locations:

* WEST Saint John: Tuesdays & Thursdays; 7:30pm-8:30pm; Carleton Community Centre; $90 for 8 sessions or $15 drop in fee.

* UPTOWN Saint John: Mondays, Wednesdays & Fridays; 12:02pm-12:50pm; Ambiance Day Spa-1 Market Square; $135 for 12 sessions or $15 drop in fee.

* KV MORNINGS: Mondays, Wednesdays & Fridays; 10am-11am; Fairvale Outing Association-River Road; $135 for 12 sessions, $90 for 8 sessions or $15 drop in fee.

* KV EVENINGS: Tuesdays & Thursdays; 6pm-7pm; Fairvale Outing Association-River Road; $90 for 8 sessions or $15 drop in fee.

Classes officially started on September 15 & 16, 2008 and courses will run for 4 weeks, ending October 9 & 10th, 2008.

We have been approached by NBCC Saint John to hold a bootcamp there at the campus on Tuesdays and Thursdays afterschool starting at 4:30pm-5:15pm. Once we have 10 participants registered for the course we will set the start date.

Also, something I want to mention to everyone: Fit To Go can hold Bootcamps at different times during the day and evening as long as we have 10 participants pre-registered and a place to train. So if you have a group you'd like to get together for BOOTCAMP then please contact me either by phone 645-7515 or email fit.to.go.canada@gmail.com. Bootcamps normally run for 4-6 weeks, running 2-3 times a week and average out to $11.25/session/person.

Group training can also be arranged for individual groups of 2-4 people. So if you and a few friends have similar fitness goals and can meet at the same time and place, then private group training can be arranged for as low as $20/session/person (which is 1/3 of the cost of regular training prices!).

Fit To Go is your elite mobile training company making fitness easier for you!! Contact us today for further information on how we can help you individually or corporately reach your health and fitness goals!

Until later....be happy, stay active, live healthy!! Amy Havens, Elite Trainer and President of Fit To Go.

BOOTCAMPS: Fall sessions begin Sept. 15/08

Amy Havens
BscKin, CFC, NWS, PTS, SPIN, BOSU
from
FIT TO GO
is looking for interested participants in

West Side BOOTCAMPS

I have had requests to run my Bootcamps on the West Side. If I can get enough participants (between 10-20 people) pre-registered, then I will be running classes TWICE A WEEK at the CARLETON COMMUNITY CENTRE.

Suggested Schedule would be:
~ Tuesdays/Thursdays 6:30pm-7:30pm OR 8pm-9pm
~Starting SEPT. 15/08 (running for 4 weeks)
~ 8 sessions for $90 ($365 OFF reg. training prices!) = ONLY $11.25/SESSION

UPTOWN BOOTCAMPS will be held at Ambiance Day Spa
~Beginning Sept. 15-Oct. 10/08
~Monday, Wednesday & Fridays
~12:10pm-12:55pm
~4 week course (12 sessions)
~$135
~ Call Ambiance at 642-6422 to register, or stop by the Spa at 1 Market Square, level 2.

KV BOOTCAMPS
~Begin Sept. 15/08
~4 week course
~2-3 times a week (either Mon & Wed OR Mon, Wed, Fri)
~10am-11am
~Location TBA

** I need a minimum of 10 pre-registered participants for each course, so if you are interested or know someone who might be, please send this information along!

*** Anyone who refers a friend who signs up for any of the bootcamps will receive $5 OFF their registration! So if you have 10 friends you can get to sign up with you, you will receive $50 OFF YOUR REGISTRATION!!

Get Stronger, Leaner, Faster, and Fitter
Stay Motivated, and Have Fun!

· Great cross-training for runners, cyclists, and athletes!
· Plyometric and interval training designed to challenge your fitness level at any level!


Phone 645-7515 or email: fit.to.go.canada@gmail.com to reserve your spot in the September classes!


As long as you have no medical issues and are reasonably healthy (with no major joint problems, back problems, etc) then this class will be for you! No matter if you are an elite athlete or just getting back into a fitness routine after a lengthy sabbatical ;)...this bootcamp class will challenge you to reach new levels in your fitness, no matter where you are starting from! This intense interval training program will have you running, jumping, lunging, kicking, and working your body harder than you ever thought possible!...which leads to vast improvements in your conditioning, strength, and power.

You will need to bring 1 litre of water (or at least a big jug/bottle of water), a sweat towel, blanket or yoga mat, and the proper clothing which will allow free and unrestricted movements. A good cross-training or running shoe is suggested.


Until then, be happy, stay active, live healthy! Amy :)

Web: www.fittogo.ca
Email: fit.to.go.canada@gmail.com
Phone: 645-7515

Last Outdoor BOOTCAMP sessions beginning Aug. 5

Outdoor BOOTCAMP Classes starting August 5, running until August 28.
4 Weeks for $75
Class is held at Meenan's Cove Beach (Covered Bridge)
Rain or shine
1 hour sessions from 6:30pm-7:30pm
Tuesday and Thursday evenings

New KV Outdoor Bootcamps at Meenan's Cove Beach!

Meenan’s Cove Beach:
Outdoors (Rain or Shine)

Phase 1: Xpress Bootcamp:
~ Runs Tuesdays/Thursdays 6:30pm-7:30pm
~Starting July 8-July 31
~ 8 sessions for $75 ($365 OFF reg. training prices!)

Phase 2: Xhaust Bootcamp:
~Runs Mondays/Wednesdays/Fridays 6am-7am
~Starting July 7-Aug. 1
~ 12 sessions $100 ($500 OFF reg. training prices!)



Get Stronger, Leaner, Faster, and Fitter
Stay Motivated, and Have Fun!

Great cross-training for runners, cyclists, and athletes!
Plyometric and interval training designed to challenge your fitness level at any level!

Can’t commit because of your summer schedule?
No problem! Try the
Summer Class Pass
(Valid from July 1st-August31):

6 Classes $70

Call 645-7515 or email: fit.to.go.canada@gmail.com to reserve your spot for the July Bootcamps!

Refer a friend to join with you and receive $5 OFF your enrollment fee! Bring 3 articles of clothing to have the FIT TO GO logo embroidered on and you will qualify for an 10% OFF your next training session or course from Fit To Go!

See you on the Beach!

3 Phase Bootcamps!

Hey everyone! First of all, I need to display my email address in case some of you need to email me: fit.to.go.canada@gmail.com

Secondly....I have eXciting news! I've designed 3 bootcamp training programs which people can complete in succession or as you are prepared to advance to the next training level.

BOOTCAMP PHASE 1: XPRESS BOOTCAMP
BOOTCAMP PHASE 2: XHAUST BOOTCAMP
BOOTCAMP PHASE 3: XTREME BOOTCAMP

Phase 1: Xpress Bootcamp begins next week at Meenan's Cove Beach at 4:30pm-5:15pm. As long as you have no medical issues and are reasonably healthy (with no major joint problems, back problems, etc) then this class will be for you! No matter if you are an elite athlete or just getting back into a fitness routine after a lengthy sabbatical ;)...this bootcamp class will challenge you to reach new levels in your fitness, no matter where you are starting from! This intense interval training program will have you running, jumping, lunging, kicking, and working your body harder than you ever thought possible!...which leads to vast improvements in your conditioning, strength, and power.

You will need to bring 1 litre of water (or at least a big jug/bottle of water), a sweat towel, blanket or yoga mat, and the proper clothing which will allow free and unrestricted movements (which also match the weather for the evening). A good cross-training or running shoe is suggested as we will be running, jumping, jogging, and skipping on grass, over logs and tires, etc.

Let's get beach booty ready for a fantastic summer!! See you there! Email me to sign up and fill out your paperwork!

Until then, be happy, stay active, live healthy! Amy :)

KV BootCamp at Meenan's Cove Beach!

Amy Havens of Fit To Go Onsite Fitness, Nutrition, and Wellness will be having a:

4 Week KV HARD CORE BOOTCAMP

Outdoors (rain or shine)
Tuesdays and Thursdays from 4:30pm-5:15pm
Starting Tuesday, June 3rd and ending Thursday, June 26
Twice a week for 4 weeks
8 sessions for $75 tax included
At Meenan's Cove Beach trail (meet in the parking lot to jog to the bridge)

This Bootcamp will be an interval training program designed to increase your strength, power, acceleration, and overall fitness level consisting of plyometric and martial art-type exercises, squats, push ups, lunges, and intense CORE conditioning exercises (performed mainly with your own body weight and resistance bands).

Interval training has been proven to be the most efficient method of burning calories in a limited amount of time. Participants should be prepared to run, jump, hit the ground and lay on it (but not for long)! :)

Nutrition and log books will be provided for a reduced rate of $10 for those of you who wish to have extra help with your diet. The books were professionally designed by Amy and have lots of healthy eating tips, recipes, nutrition, wellness, and exercise logs in a nice coil binding.

Please email fit.to.go.canada@gmail.com or phone 645-7515 to reserve your spot prior to May 30.

Participants will be required to sign a waiver and release form before beginning the program.

All dues must be paid in full prior to or by the starting date.
If you have any questions or concerns, please feel free to contact Amy.

Be Fit, Stay Active, Live Healthy! And....See you on the Beach!! Woohoo!

BABY STEPS

BABY STEPS!!

I'm talking about goal setting! When you're looking to make changes in your life, you need to realize that perhaps many areas may require changes in order for you to successfully reach your ultimate goal. This may include changing your diet, exercising more or changing your exercise routine, getting more sleep, and reducing your stress.

Trying to change everything all at once not only is difficult, it's disastrous, and only sets you up for failure! You need to remember that baby's need to learn to walk before they run...it's a process. Again, our fast-paced society sets us up for the QUICK fixes and the short cuts...but in reality, you're much better off to set small, reasonable goals and begin making small changes to ONE or TWO areas of your life at a time. This is not only SMART, but it sets you up for success!

Email me if you have any questions on how I could help you take BABY STEPS! With just a few online sessions I can help determine where you should start!

Until later, Be Happy, Stay Active, Live Healthy! Amy :)

NO MORE EXCUSES!!

Let's face it. We all lead hectic lives. There's always something to do, some place to go, and something on our mind that can keep us away from exercise and eating healthy.

It's time to suck it up and realize that we need to take care of our health NOW while we have it, instead of making excuses or waiting until something happens to our health that interferes with our regular schedule. Only 4 days until Spring (yay!) and 3 months until summer--so there's no time like now to throw the excuses out the window and focus on working toward your goals!

It's easy to make excuses, because there is always something that seems legitimate enough to set our minds at ease about not exercising or eating right. Believe me, I've used the excuses, so I know! :) I've heard that the definition of insanity is to keep doing the same thing, expecting different results. It's time to STOP the EXCUSE CYCLE and say enough is enough. It's time to turn our mindset into proactive mode and set ourselves up to succeed rather than fail.

A NO EXCUSE POLICY is the best one we can have in work, life, family, and for our health! Roll with the curve balls life throws our way. Validate and celebrate your health while you have it--Make exercise and eating right a top priority by always having a back up plan in place with supportive people around you. If you do this, you'll have no other option but to succeed!

Have a wonderful, proACTIVE week everyone!

Until next time....Be Happy, Stay Active, Live Healthy! Amy :) President and Elite Trainer Fit To Go Inc.

Fit To Go presents: Hard CORE Bootcamp

Spring Training is about to begin! All NEW Hard CORE BOOT CAMP classes will begin just after March Break to keep you motivated and whip you into shape for summer! This time we are offering sessions during the lunch hour and in the evening to fit everyone's busy schedule. Be sure not to miss out in the BOOT CAMP fun!

Sessions will run 2 times a week for 6 weeks. Cost is $150 and participants MUST pre-register and fill out your Health history forms prior to participating in class. Registration is limited to 14 people per session, so register now to avoid disappointment as classes will fill quickly!

Noon hour classes will be held on Mondays and Wednesdays starting March 10 at 12:10pm-12:55pm.

Evening classes will be held on Tuesdays and Thursdays starting March 11 at 5:30pm-6:15pm.

Contact Ambiance Day Spa at 642-6422 or register in person at 1 Market Square, level 2.

Eat every 3 hours to stoke your fire!

Do you ever wonder why you hear professional trainers say, "Eat every 3 hours"? It's really not a gimmick. Consider your metabolism as a fireplace and food is the wood you stoke it with. We all realize that in order to keep a fire going you need to continue to put more wood in the fire to keep it from going out. Our body works much the same way.

Digestion of food begins immediately as our saliva mixes with the food we eat. Once the food hits our stomachs and intestines our body goes hard at work to breakdown the food to absorb, store, or excrete what our body needs (and doesn't need) to function and survive. On average, it takes our body about 2 1/2 to 3 hours to process our meals. If you continue to eat a small meal or snack every 3 hours then your body will continually be processing foods and operating at a higher metabolic rate (just as re-stoking the fire will keep it from going out and give continuous heat). This enables your body to function at a higher level, it helps you to avoid binge-eating, and will also provide you with the energy you need to get through your day.

On the other hand, skipping meals and snacks cause your body to slow down into survival-type mode. Remember our bodies were built to survive and heal ourselves...we have very smart systems in place to handle flight or fight situations. The longer you wait to eat between meals, the more our body goes into this survival mode, thus slowing the metabolism to function at a lower level. This lower level of functioning is in place to ensure our internal systems will survive and live off the nutrients that already exist within our own body until the next time we eat. Eating like this causes our body's metabolism to yo-yo up and down throughout the day. (Like a fire that isn't stoked - the fire keeps going out and needs to be re-started again which we all know is very inefficient.)

Continuing to eat sporadically causes our metabolisms to habitually function at a much lower level because our body is never sure how long it will be until the next meal. This also explains why most crash diets fail and we end up gaining more weight back once we resume regular eating. If you are limiting the foods that you're eating (such as carbs) or just limiting the frequency of your meals, you are sabotaging your efforts to have your body operate efficiently.

So plan to eat every 3 hours and stoke your fire! REV up your metabolism, avoid binge-eating, and reap the benefits of a more energetic you!

Be happy, stay active, live healthy! ~Amy President and Elite Trainer Fit To Go Inc.

Children DO Learn what they Live...and sometimes we break the mold!

Hey, have you ever asked yourself: "Am I being a good role model for my child and setting a good example?" OR do you say: "Do as I say, not as I do?"; Good questions. Now I want to relate these sayings to fitness and lifestyle...particularly mine.

I don't know exactly where my love of fitness came from...no one else in my family has the passion for it like I do. Perhaps it came from my friends or perhaps it came from the feelings I got when I excelled in sports in school; whatever the case may be, fitness has always been important to me and leading a healthy lifestyle just went along with it.

When I became a mother, I naturally wanted the best for my child...just as everyone does. To me, it was important that I nourish him with healthy foods that would allow him to grow into a strong, healthy boy. I always made my own baby foods by pureeing fresh fruits and vegetables for his meals, I never gave him sugary snacks until he was three and a half years old (and he rarely gets them now unless they come from other people), and I had no plans to ever take him to McDonald's and was appalled when one of my babysitters took him when he was only 2 years old! Meh, he goes there every once in a while with me or his dad now because kids seem to get hooked on McDonald's like grown ups get hooked on Timmy's!

Anyways, as Nathaniel gets older, I continue to try to give him the knowledge behind my decisions (just as I've done since he was born). For example: When he asks to go to McDonald's to eat, I explain to him how too many fried foods like french fries can clog his arteries which makes it harder for his heart to work efficiently, and when we are at the grocery store I explain to him that choosing the 100% Tropical Juice instead of the Five Alive Juice is healthier for him because it has no added sugar. And I would explain this to him even at only 2 years old! (which many people would raz me about).

Well I stuck to my guns, deciding that KNOWLEDGE IS POWER, even for children...and guess what? It sunk in! I remember last year in kindergarten Nathaniel made comments to me about the how the juices that some other kids were drinking were full of sugar (and I explained that not everyone decides to drink 100% pure fruit juice and that we shouldn't judge people for what they choose to eat or drink). He has made comments like this about foods and drinks since daycare.

Now, at six and a half years old, when we go to McDonald's Nathaniel orders apple slices instead of fries (totally on his own!), and today we were celebrating my sister's birthday so I bought one of those tiny round pound cakes with a little Happy Birthday sign on it. The cake was cut into thirds because I was going to spin class and didn't want a piece, so there was a piece for Nathaniel, my sister, and my mother. When Nathaniel got his piece, he ate a bit of it and then stopped. When my mother asked him why he wasn't finishing his piece, he turned to us and said, "Duh, I'm trying to cut down on my sugars!" We all looked at each other and burst out laughing!

It's quite funny, especially the way he says it, but certainly not the first time I've heard him say something like this (and I'm sure it won't be the last). I look at that and see that my example and teachings about nutrition and exercise have had a dramatic impact on his life already.

I truly believe that we can create healthy children if we set a good example for them. What are we teaching them if we eat crap, don't exercise, are overweight, and have no energy for them? If we start taking care of ourselves, our children will benefit from it just as much as we will! :)

So take care, be healthy, and be happy! Our children will learn and grown from our examples!

Healthy Food for Thought!

New U -- Hard CORE!!

The New Year always brings big plans of starting the year off right. Normally this includes becoming more fit or improving our nutrition and exercise. While we all have the very best intentions, sometimes we need that extra bit of motivation from a group of people with similar interests and goals.

Well, I've recently teamed up with Ambiance Day Spa (2nd floor Market Square) and I've personally designed a unique class that will have you firming up in all of the right places!

Class Description:
NEW U – HARD CORE!

Come join Amy as she teams up with Ambiance Day Spa to bring in the New Year with a 6 Week Hard CORE, boot camp-style training program! This 45 minute, high intensity CORE circuit resistance training program focuses specifically on strengthening your abs and back, while also targeting other undesirable areas such as your arms, butt, legs, and shoulders. This program will leave you feeling energized, more confident, and looking bikini ready for March Break! And of course, in order to see our new Hard CORE, proper nutrition is a must, so Amy will be providing nutrition tips, recipes, and a log book to chart your success! So join us Mondays and Fridays from 12:10-12:55pm, starting Monday, January 21/08 as Amy kicks it Hard CORE and discover the New U this year!

Save $60!! Intoductory Low Price: $120 (12 sessions; 2 times/week for 6 weeks). Call Ambiance Day Spa at 642-6422 or stop by the spa on the 2nd level of Market Square to reserve your spot now as the class is limited to 10 people!

I look forward to seeing you all there! Let's do this!

New Year's Resolutions: Make them S.M.A.R.T.!

Hey everyone! I'm sure we all have New Year's Resolutions that we talk about, but how many of these resolutions ever get mapped out and set as a goal to complete? I'm not normally one to do the whole resolution thing, but this year I do have one. My resolution is to update my Blog at least once a month (minimum of 12 postings/year). I've set a reasonable, specific, measurable, timely goal for myself and a plan on how to ensure I reach it. How are you doing with you goals? Are they S.M.A.R.T. goals? SPECIFIC, MEASUREABLE, ACTION-ORIENTED, REALISTIC, TIMELY? I encourage you to start looking at all of your goals, whether they be fitness goals, financial goals, nutrition goals, or self-discovery goals, and begin planning them the S.M.A.R.T. way!