Fit In 45

Healthy Lifestyle Transformation

Start: May 21^st, 2012

End: July 5^th, 2012

Price: $100.00

You’ll receive:

• Unlimited Access to Classes for 45 days (we offer 15-16 classes per week)
• Complete Assessments before & after
• Fitness Training Program (helping you with scheduling & creating a program for your at-home fitness if you’re unable to make it in often)
• Nutritional Guidance – a plan specifically designed to make eating healthy, not so hard. Plenty of choices to choose from.
• Support of the Trainers and other clients within the Studio
• A booklet to keep track of your progressions
• 45 days worth of Mini-Challenges to keep things fun & exciting
• 2 “Challenge” days (June 9^th, 9am and June 30^th, 9am)

Three Winners:

           #1: Most Percentage of Weight Lost

            #2: Most Improved Overall

            #3: Most Devoted

Brand New Client? Come in between May 15^th and May 19^th to try out classes at no charge.

NO ONE WILL BE ALLOWED TO ENTER AFTER MAY 21^ST.

There will be no refunds.

I’m interested!!! Now what???

Step 1 — TO SIGN UP – Email FitForFashionStPete@gmail.com & Tell us that you’re IN

Step 2 — You will be sent an invoice to pay $100.00 via PayPal using your Debit or Credit Card

Step 3 — Pay the Amount & receive a “Welcome Letter”, with the May/June schedule & List of Classes

Step 4 — Come in anytime between May 14th and 19th to get a JUMP START

Step 5 — Make your “BEFORE” assessment time (between May 19th and May 21st)

Step 6 — Receive your plan and GET STARTED on a new & improved you!

July 7, 2012

So you’ve tried to lose weight before, and ended up gaining it back. So you’ve lost your motivation – again – and you feel like you’re never going to get it back. So you’ve dieted, then binged, and feel like your goals aren’t ever going to be attained.

So the-eff what.

Setbacks are normal, but at all times YOU are in control of what happens. Far too often, people fall off the wagon and feel so badly, that they end up trashing the wagon instead of getting back on. Self-sabotage is real: it’s that moment when you feel like nothing you do matters and where you feel the effort is no longer worth it. Most of the time, it’s not US that have failed: we just haven’t made the right changes, or tweaks to our methods. But when we internalize that failure, we create a perfect storm: we feel down about ourselves, give up, and end up sabotaging our goals. Instead of taking a look at what we could do differently, we learn nothing.

The difference between successful people and non-successful people is the willingness to keep trying, even in the face of failure. Nothing is set in stone, it’s never too late, and it’s called a journey for a reason. Get back on the wagon as soon as you can, and don’t beat yourself up. Use that energy to make real changes that you can live with, that are more realistic, and that address your specific circumstances and problem areas.

WHY YOU SHOULD LIFT WEIGHTS!

This is according to the new Women’s Health – “The Big Book of Exercises”

1) You’ll Lose 40 Percent More Fat

Penn State did a study where they had three groups of overweight participants, one group did no exercise and ate a reduced calorie diet, the second group ate a low calorie diet and aerobic activity three days a week, the third group ate a low calorie diet, performed aerobic activity three days a week and performed strength training activity three days a week. After a month the last group lost six more pounds than the other two groups.

2) You’ll Burn More Calories

After pumping iron your muscles need extra calories to repair your worked muscles, so your resting calorie intake goes up. The university of Wisconsin found that 39 hours after a strength training workout your body has an increased metabolism

3) Your Clothes Will Fit Better

Regular resistance training can and will prevent the loss of muscle as an individual gets older therefore allowing you to fit into your clothes better for longer.

4) You’ll Keep Your Body Young

As you age your fast-twitch muscles lose strength and you have a harder time doing simple tasks such as rising from the couch, however regular strength training keeps fast-twitch muscles strong even as you age.

5) You’l Build Stronger Bones

A study done by The Journal of Applied Physiology found that 16 weeks of resistance training increased bone density by 19%. As you age bone density has a tendency to decrease however regular strength training increases bone density.

6) You’ll Be More Flexible

Studies show olympic weight lifters are second only to gymnasts in flexibility. Regular strength training keeps your body flexible even through old age.

7) Your heart Will Be Healthier

Regular weight lifting exercise reduces diastolic blood pressure (the bottom number) which is enough to reduce stroke by 40% and the risk of heart attack by 15%

8.) You’ll Derail Diabetes

Austrian scientists found that people with type 2 diabetes who started strength training reduced blood sugar levels thus improving their condition. Strength training also improves your bodies sensitivity to the hormone insulin and helps keep your blood sugar under control.

9) You’ll Cut Your Cancer Risk

A University of Florida study found that people who performed three strength training exercises a week for six months experienced less oxidative cell damage than non-lifters. THis is important because damaged cells are what lead to cancer and other diseases.

10) Your Diet Will Improve

Exercise helps your brain stick to a diet. Consistent weight training reminds you that you have a healthy diet to stick to and not to ruin your hard work with fast food and unhealthy choices.

11) You’ll Handle Stress Better

Texas A&M studies show that people who regularly strength train show lower levels of stress and lower blood pressure levels.

12) You’ll Shrug Off Jet Lag

Strength training helps your body adjust to changes in time zones or work shifts.

13) You’ll Be Happier

Alabama at Brimingham discovered people who performed strength training workout three times a week improved scores on measures of anger and overall mood.

14) You’ll Sleep Better

Australian scientists found that individuals who performed strength training exercises three times a week on a regular basis made for better sleeping habits and better sleep in general.

15) You’ll Get In Shape Faster

University of Hawaii study showed that circuit training with weights raises your heart 15 beats higher than does running at 60 to 70 percent of your maximum heart rate. And it provides cardiovascular benefits similar to those of aerobic exercise.

16) You’ll Fight Depression

Scientists found that lifting weights on a regular basis significantly reduces major depression, a meaningful; improvement was seen in 60% of patients, that similar to antidepressants-but without the negative effects.

17) You’ll Be More Productive

UK researchers found that workers who completed their workout were 15% more productive than those who skipped out.

18) You’ll Add Years to Your Life

Regular strength training in at least middle age and on shows increased survival, defined as living living until 85 years of age without developing a major disease.

19) You’ll Stay Sharp

A University of Virginia study showed that regular strength training three times a week significantly reduces their blood levels of homocysteine, a protein that’s linked to the development of dementia and Alzheimer’s disease.

20) You’ll Be Smarter

Brazilian researchers found that 6 months of resistance training enhanced lifters’ cognitive function, as well better shot- and- long- term memory, improved verbal reasoning, and a longer attention span.

So next time you wanna skip the weights workout consider these 20 benefits to your health now and far in the future.

Our weight-oriented classes:

Mon/Wed 7-8pm Circuit Training

Tue/Thur 7:30-8:30am Body Sculpt

Tue evening 6:30-7:30pm Trainer Workout (Physique Training)

Wednesday 6-7am All Level Boot Camp – focus on weights

Saturday 8:30-9:30am Body Sculpt

There has been a lot of controversy regarding the benefits of enriched flour in relation to those of whole wheat flour. Although enriched flour does contain the similar amounts of vitamins as the unrefined flour products, it does not have the same nutritional benefits of whole wheat flour. One of the most significant differences is the amount of fiber. During the production of white enriched flour, a lot of the fiber-containing components (the bran and germ) are reduced or removed. Thus, products made from this type of flour contain smaller amounts of fiber than those made with whole wheat flour. Another concern is the effect on blood sugar levels. There is also a significant difference in the type of iron added to enriched flour, a type that may be toxic rather than nutritional. Enriched flour products tend to be higher on the Glycemic Index, quickly raising blood sugar levels. In contrast, foods made from whole grains tend to be lower on the Glycemic Index. Because they contain higher amounts of fiber and other complex carbohydrates, they take longer to digest; therefore, sugars enter the bloodstream in a slow and more controlled manner. A diet containing primarily low Glycemic Index foods has been related to many health benefits: reduced cholesterol levels, reduced risk of heart disease, and healthy weight loss. Although consumption of whole wheat products is highly recommended, a diet combining both whole wheat and smaller amounts of enriched flour products may not be harmful.

Below are the food items that commonly contain enriched flour:

• Bread
• Cake
• Cookies
• Brownies
• Pretzels
• Donuts
• Pie crust
• Crackers
• Pasta
• Chicken nuggets -breaded
• Pizza

Takeovers

Laura J. 7:18

Shannon M. 7:26

JoAnne L. 7:39

Gia P. 7:52

Claudia C. 8:09

Robin S. 8:18

Jill P. 8:26

Brandi M. 9:04

Liz M. 9:10

Stacy W. 9:23

Jennifer A. 9:46

Helen W. 9:46

Overall Team Average: 8 minutes, 52 seconds

Bandits

Katie H. 6:38

Karina S. 7:18

Renee T. 7:30

Suzanne S. 7:54

Tara D. 8:27

Mindy A. 9:22

Krista G. 9:53

Sam K. 10:16

Kylie B. 10:50

Jacqi W. 11:15

Raquel B. 11:40

Overall Team Average: 9 minutes, 18 seconds

Rockstars

Leisa R. 8:54

Mercy M 9:14

Blair G. 9:31

Sheila J. 9:37

Loren F. 9:39

Anna C. 10:52

Jenissa E. 11:25

Linda D. 11:31

Kristen J. 11:33

Bev B. 13:04

Diane H. 15:16

Overall Team Average: 10 minutes, 36 seconds

Those not present today: Jamie B., Min Y., Andrea R., Mily A., Sandra O., Yira G., Angel C., and Meredith F. (for the challenge portion)

* LESS IS MORE: Goals are most easily achieved  when they are structured as many small goals that will one day equal one  big goal in days to come.  If you have 20 pounds to lose do not  approach it as 20 but rather battle it 5 pounds at a time.  This  provides you with a sense of achievement that will power you through the  next level of your goal.

* DON’T STRESS: Do not stress out about your goals  for the new year.  Look at them as a great adventure for you and your  body.  Fitness can be an exciting and interesting journey.  Be sure not  to focus so greatly on the end result that you forget to enjoy the  journey along the way there.

* ENJOYMENT COUNTS: When deciding how you will go  about the achievement of your newly set resolution consider not just  signing yourself up for torture but signing yourself up for a fitness  minded activity you will enjoy.  These days there are, more than ever,  hundreds of avenues that will allow you to get moving, become active and  place you steadily on your way toward making your goal a reality.  Kickboxing, running, swimming, hiking, cycling and dancing are just a  few methods of fitness achievement.

* TALK TO EVERYONE: Get out there and utilize the  resources around you.  Talk to your fitness community.  Reach out to  speak to all the personal trainers, group instructors, doctors and other  people in the fitness industry. Gather knowledge that will enable you.   Subscribe to people in the fitness world on Facebook, read free blogs,  join discussion groups.  There is no short on resources so take  advantage of them.

* SURROUND YOURSELF WITH SUPPORT: If a well defined  and designed fitness plan can get you 80 percent of the way there, a  positive and encouraging support group can easily provide the other 20  percent to success.  I always place myself in the company of the most  upbeat, most driven, most health conscious, most amazing people I can  find. Take inventory of your surroundings.  If your gym is not offering  the mindset you desire, try out  new one. If your workout partner is not  giving you that extra push, try out a new one.  The energy these people  provide absolutely without a doubt is contagious. Safeguard yourself by  knowing that even on the days you feel you want to say no someone will  be there to say yes, and when you want to say stop someone is there to  say go, and when you want to say you can’t someone is there to remind  you can.

50 Jumping Jacks

50 Squat Jumps (touch your toes)

100x Jump Rope

50 Burpees (with a push up)

25 Tuck Jumps

25 Sit Ups

100x Jump Rope

25 Dumbbell Thrusters

25 Tricep Dips

100m Sprint

Do something outside!

Set a big goal for 2012. Sign up for a 5K, 10K, half marathon, triathlon. Post your goals & find someone to train with.