Hello Everyone!
Congratulations to all of you who have completed the first phase of BEACH BODY BOOTCAMPS!! Phase 2 of 3 starts next week: April 14 - May 14! Phase 3 will begin May 19 - June 18 (ending just before Father's Day & around the same time school ends!). All of these sessions are 5 weeks in length (only another 12 weeks until Summer) which gives you ALL plenty of time to set your Beach Body Goals....and ACHIEVE THEM! :)
Please pass this information along to your fellow co-workers, family and friends!
Fit To Go will be working with you to help you set realistic goals (on weight loss/toning, increase power/strength, feel more energetic, etc) and encourage you to stay on target to achieve them! We plan to motivate & encourage you....helping you with nutrition (through our LOG BOOKS) and will try to answer your questions in other areas of concern to you throughout the 5 weeks of bootcamp! Some of you have met the new trainer who is helping with bootcamps and training: Jason Hadland. Both Jason and I have our Bachelor of Science Degree's in Kinesiology and over 10 years of personal training experience (25 years in the fitness field) combined -- So rest assured that you are getting the BEST and EXCELLENCE IN TRAINING at very affordable prices!
I should also mention that bootcamp is for EVERYONE! Men and women will be challenged at whatever fitness level you're starting at! Bootcamp is not a wimpy workout - it is Xtreme Training for anyone who wants a challenge or needs a change from a boring routine. Everyone who joins for an entire phase (full registration) also receives a FIT TO GO: Bootcamp Survivor moisture-wicking t-shirt which is top of the line in breathable workout apparel, the uniquely designed FIT TO GO: Exercise & Nutrition LOG BOOK which has tasty, low-fat summer recipes, sample meal program, fitness and nutrition tips along with the food and exercise journal that you can pass in each week for feedback, tips and pointers on how to get closer to your goal, PLUS a COUPON for $20 OFF your next full phase of bootcamp! :)
Everyone who achieves or exceeds their personal goal within each PHASE of Beach Body Bootcamp will have their name in for a 5 hour SPA Package for Ambiance Day Spa and then have their name re-entered for a GRAND PRIZE of a Cruise for 2 which will be drawn at the end of the last Phase of Bootcamp. The Grand Prize winner will be announced by July 1, 2009!
The Grand Prize Cruise includes:
A certificate that entitles you and a companion to receive a five day/four night fun filled cruise from one of 3 destinations:
Port Canaveral to the Bahamas
Los Angeles to Catalina Island and Ensenada, Mexico
Miami to Key West and Cozumel.
** There is a Registration fee of $25, port charges of $225 USD per person, and flights are extra **
Your Cruise will Include:
Welcome Aboard Rum Swizzle Party
Camp Carnival…supervised children’s activities
8 great meals and snacks daily (including 2 late night buffets)
Full gambling casino (Slots, Blackjack, Craps,Wheel of Fortune, Roulette, as well as Caribbean and Stud Poker)
Captain’s Cocktail Party
Wide range of entertainment (including different nightclub shows each evening at sea)
3 bands and orchestras
Choice of 3 pools (including children’s wading pool)
Nautica Spa Program
Singles Cocktail Party
Duty-free shopping on board
The Grand Prize is Compliments of:
Chelsea Smith
Licensed Realtor®
Cell: 647-0402
Email: csmith@getspeoplemoving.ca
Web: www.getspeoplemoving.ca
Fit To Go advertises MANY BOOTCAMPS throughout the SJ, Hampton & KV areas however, the only bootcamps that run are ones with enough participants pre-registered to hold a class. PHASE 2 BEACH BODY BOOTCAMPS will be offered at the following times and locations providing there is enough participants registered for class:
Ambiance: Xtreme Bootcamp
Where: Ambiance Day Spa, 1 Market Sq.
When: Mon/Wed/Fri
Time: 12:10pm-12:55pm (45 minutes)
Starts: April 15/09
Ends: May 15/09
# Sessions: 14
# Weeks: 5
Cost: $185 (includes a LOG BOOK, MOISTURE-WICKING BOOTCAMP T-SHIRT & a COUPON FOR $20 OFF YOUR NEXT FIT TO GO BOOTCAMP!)
* If you have attended Phase 1 Bootcamp and do not want another T-shirt, then you have the $20 Credit which lowers the fee to $165.
KV: Xtreme Bootcamp
Where: Meenan’s Cove Beach House
When: Mon/Wed
Time: 6pm-7pm (60 minutes)
Starts: April 15/09
Ends: May 13/09
# Sessions: 9
# Weeks: 5
Cost: $135 (includes a LOG BOOK, MOISTURE-WICKING BOOTCAMP T-SHIRT & a COUPON FOR $20 OFF YOUR NEXT FIT TO GO BOOTCAMP!)
The first week will only have 1 class (Wednesday, April 15) due to Easter Monday.
* If you have attended Phase 1 Bootcamp and do not want another T-shirt, then you have the $20 Credit which lowers the fee to $115.
West SJ: Xtreme Bootcamp
Where: Carleton Community Centre
When: Tues/Thurs
Time: 7:45pm-8:45pm (60 minutes)
Starts: April 14/09
Ends: May 14/09
# Sessions: 9
# Weeks: 5
Cost: $135 (includes a LOG BOOK, MOISTURE-WICKING BOOTCAMP T-SHIRT & a COUPON FOR $20 OFF YOUR NEXT FIT TO GO BOOTCAMP!)
There will be NO CLASSES ON THURSDAY, APRIL 23.
* If you have attended Phase 1 Bootcamp and do not want another T-shirt, then you have the $20 Credit which lowers the fee to $115.
We will try to run the East Side Bootcamp again if we can get the numbers…classes would be:
East SJ: Xtreme Bootcamp
Where: All Saints Church, 35 Park Ave.
When: Tues/Thurs
Time: 6pm-7pm(60 minutes)
Starts: April 14/09
Ends: May 14/09
# Sessions: 9
# Weeks: 5
Cost: $135 (includes a LOG BOOK, MOISTURE-WICKING BOOTCAMP T-SHIRT & a COUPON FOR $20 OFF YOUR NEXT FIT TO GO BOOTCAMP!)
There will be NO CLASSES ON THURSDAY, APRIL 23.
* If you have attended Phase 1 Bootcamp and do not want another T-shirt, then you have the $20 Credit which lowers the fee to $115.
Class Description: Xtreme Bootcamp
This bootcamp (for men & women ages 19+) is a high intensity interval training class consisting of squatting, lunging, pushing, pulling, jumping, and kicking your way to a healthier, more FIT YOU! This extreme workout challenges your body at your level—whether you’re a beginner exerciser or elite athlete—giving you the RESULTS YOU WANT! Every class is uniquely designed by elite personal trainers/kinesiologists to enhance your fitness level!
1 Drop in Session: $17
6 Class Punchcard: $80 (expires 2 months after purchase) *Not eligible for the T-shirt, Log Book or the $20 Credit, however Log Books can be purchased at a reduced rate of $12/book (Regular $20).
If you plan to re-attend a bootcamp, please email me asap to reserve your spot in class! Also, remember we have a great REFERRAL PROGRAM that you can take advantage of by referring your friends who join, you will get $5 OFF your registration for EACH person who signs up for the full phase.
Also, I just wanted to mention that the point of the relay races in the last week of bootcamps is NOT to WIN and beat the other team--but is designed to motivate you to push yourself beyond the limits of what you are comfortably capable of doing to enhance your own personal fitness. Extreme competitiveness WILL NOT BE TOLERATED--so while it's not your turn to complete exercises please do your best to cheer on your fellow teammates at whatever level they are at so no one gets discouraged during participation. Thanks! :)
Some bootcamps are near their maximum limit for registrants, so if you or someone you know hasn't registered but wants to attend...it's not too late - yet - so email: fit.to.go.canada@gmail.com to register quickly to reserve your spot!
Thank-you for your continued support and we'll see some of you dedicated people at bootcamps next week!
--
Until later, Be Happy, Stay Active, Live Healthy!
Sincerely,
Amy Havens
President, Fit To Go
Bus.Ph: (506) 645-7515
Home Ph: (506) 849-9658
Email: fit.to.go.canada@gmail.com
Web: www.fittogo.ca
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” –Aristotle
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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
-------------------------------------------------------
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.