GOAL-ORIENTED FITNESS is offering a special you’ve never seen before:
* -ONLY in March 2010, starting Tuesday, March 2 at Krusi Park
* -ONLY TuTh 8:30-9:30 a.m. (8 classes)
* -ONLY $99
* -ONLY $90 if you refer a spouse or friend (who pays $99 for the month)
* -Babysitting is available at Krusi Park (add’l fee)
GOAL-ORIENTED FITNESS is the perfect exercise program for you, or someone you know, if:
* -you work late at night, sleep in, or have a flexible schedule
* -you need a jump start
* -you need a routine to follow unconsciously
* -you’ve hit a plateau in your current exercise routine
* -you need a group to meet to get you to do it
* -your baby/toddler prevents you from exercising
GOAL-ORIENTED FITNESS is a total body workout, improving your cardio endurance, muscular strength, flexibility and balance.
We are also a supportive group of all fitness levels to motivate you to achieve your goal.
Instructor Suzanne Fong is a Certified Personal Trainer and Group Exercise Instructor who progressively increases the difficulty of the exercises, while focusing on proper form to reduce the risk of injury.
Check out the website for details: http://g-o-fitness.com/
The program starts 8:30 a.m. TUESDAY, MARCH 2 at Krusi Park.
To register, email Suzanne@BalancedHealthyLifestyles.com or call 510-85-GOFIT
Sunday, February 28, 2010
Monday, February 22, 2010
Olympic Motivation to Exercise
Watching the Olympics is great motivation to get off the couch. Seeing the speed, agility, power and grace that Olympians exhibit, makes us strive for more from our own bodies. Here’s an online article about the Olympic Effect: Do You Need Exercise Inspiration? Watch the Olympics
- you need a jump start
- you need a routine to follow unconsciously
- you need a group to meet to get you to do it
- you don’t have the time or motivation to exercise after work
- your baby/toddler prevents you from exercising
- you’ve hit a plateau in your current exercise routine
GOAL-ORIENTED FITNESS is a total body workout, improving your cardio endurance, muscular strength, flexibility and balance. We are also a supportive group of all fitness levels to motivate you to achieve your goal. Instructor Suzanne Fong is a Certified Personal Trainer and Group Exercise Instructor who progressively increases the difficulty of the exercises, while focusing on proper form to reduce the risk of injury.
SCHEDULE: The next, one-month programs start MARCH 1 at Krusi Park.
-MWF 6-7:00 am (Get your workout done before getting ready for work)
-TuTh 8:30-9:30 am (Babysitting is available at Krusi Park (add’l fee))
PRICING for March:
MWF = 12 classes = $180
TuTh = 8 classes = $120
10% off if you register by the 24th
25% off if you bring a spouse or friend (who pays for the month)
Website: http://g-o-fitness.com/
Thursday, February 18, 2010
Eat Food. Not Too Much. Mostly Plants -- Michael Pollan
I've been hearing a lot lately about eating habits. I was forwarded a video about a speech from chef Jamie Oliver about the children's obesity crisis and that had a link to a video of a speech from Dean Ornish on the World's Killer Diet. At the same time, I've been tracking my calorie consumption in order to get it under better control, using Lose It! as well as tracking my eating habits on my SWEET Life Plan to make sure I'm eating a variety of food groups.
Just a couple days of tracking my calories has taught me two things: First, they add up fast! Second, all those little nibbles here and there are very difficult to track, but add up to a lot of extra calories! I think that anyone who starts tracking calories first ditches the little nibbles, mostly because they are difficult to track and count the calories. It's much easier to calculate the calories in 1/2 cup yogurt than in a bite of this and a bite of that. At the same time, studies show that people who track their calories are far more successful at weight loss than those who don't.
Tracking my eating on my SWEET Life Plan helps me make sure to eat enough from all the food groups. If I want an afternoon snack, I check my SWEET Life Plan to help me decide what to eat. "Well, I haven't eaten much fruit today; I'll have an apple for a snack."
In the end, what am I trying to say? Eat Food. Not Too Much. Mostly Plants. --Michael Pollan
This link is the most important one posted here. Check out the article, then answer this question: Is this how you eat?
Just a couple days of tracking my calories has taught me two things: First, they add up fast! Second, all those little nibbles here and there are very difficult to track, but add up to a lot of extra calories! I think that anyone who starts tracking calories first ditches the little nibbles, mostly because they are difficult to track and count the calories. It's much easier to calculate the calories in 1/2 cup yogurt than in a bite of this and a bite of that. At the same time, studies show that people who track their calories are far more successful at weight loss than those who don't.
Tracking my eating on my SWEET Life Plan helps me make sure to eat enough from all the food groups. If I want an afternoon snack, I check my SWEET Life Plan to help me decide what to eat. "Well, I haven't eaten much fruit today; I'll have an apple for a snack."
In the end, what am I trying to say? Eat Food. Not Too Much. Mostly Plants. --Michael Pollan
This link is the most important one posted here. Check out the article, then answer this question: Is this how you eat?
Monday, January 25, 2010
Why do Outdoor Fitness in the Rain?
During the 1996 Olympics I watched amazing athletes, who'd recovered from unbelievable injuries to compete, again, at the Olympic level! I'd previously thought my running days were over due to knee pain. But after seeing these Olympians compete, I thought myself a wimp for giving up on a 3 mile jog, while still in my 20's. So, on New Years Day 1997, I resolved to run everyday, no excuses. "Just get up and do it," I told myself. And so I did. And it was January, so it rained. I did some trial and error to figure out how to dress comfortably while running in the rain, for I'd told myself to run everyday, no excuses, not even rain. And I did it: I ran, every day, in the rain. If you were in the Bay Area that year you know: 1997 was an El Nino year.
So why should you sign up for an outdoor fitness class during this 2010 El Nino winter?
So, as much as you just want to curl up on the couch watching a movie or reading a good book when it rains, believe me, you'll feel much less guilty about doing so if you've already had a good workout! February signs ups are right now! Go to http://g-o-fitness.com/ for details.
- Well, first of all, I won't have you running in the rain. We do have an indoor studio to use if it's raining. And for those of you who don't like indoor aerobics classes, there's a reason I don't usually teach them: I'm not good with choreography and music, so my choreography is very simple and may or may not follow the music. But you'll always get a great workout!
- Second, your dog needs to play. Some of my participants bring their dogs and play fetch with them in the park after class. They say it saves them time, compared to going home and then having to take the dog out.
- Third, lots of rain in the Bay Area means lots of snow in Tahoe. The ski & snowboard season may last longer than it has in recent drought years. GO Fitness is a great class for getting into shape for skiing & snowboarding, specifically for leg strength, balance and cardio endurance.
- Fourth, January is the time for bridal fairs as June brides start their preparations, and the rest of us make our plans to attend their weddings. I had some promotional materials out at a trunk show at Lilac recently because all brides want to get in shape. Everyone sees your back during the ceremony, and most dresses show off your arms and chest as well. GO Fitness is a great all-around workout to get your body slim and toned for your wedding and honeymoon (where you'll show off even more of your body than in your wedding dress!)
- Fifth, Goal-Oriented Fitness focuses, not only on exercise, but on overall health, integrating the five essentials for a balanced healthy lifestyle: Sleep, Water, Eating, Exercise & Tranquility.
So, as much as you just want to curl up on the couch watching a movie or reading a good book when it rains, believe me, you'll feel much less guilty about doing so if you've already had a good workout! February signs ups are right now! Go to http://g-o-fitness.com/ for details.
Saturday, December 19, 2009
Gift of Health and Fitness
Enjoy the holidays!
Then jump start your New Year’s Resolution with GO Fitness!
GOAL-ORIENTED FITNESS is a monthly program, combining an exercise class with a support group
to motivate and attain your personal fitness goal. It’s designed for all levels of fitness.
The exercise class meets 2-3 times per week and integrates cardio, toning, flexibility and balance for a complete body workout.
The motivational support comes from group discussions during the exercise class and a blog to stay connected outside of class.
JANUARY PROGRAM: Jan. 4-29
MWF 6:00-7:00 a.m. (early-bird)
TuTh 6:00-7:00 a.m. (early-bird)
MWF 8:30-9:30 a.m. (after school-drop-off)
TuTh 8:30-9:30 a.m. (after school-drop-off)
All programs meet at Krusi Park (or indoors when it rains) and are subject to minimum enrollment.
PRICING for January:
MWF = 11 classes = $165
TuTh = 8 classes = $120
DISCOUNTS (choose one):
10% off if you register before Christmas!
20% off if you pay for 3 months in advance
25% off if you bring a spouse or friend (who pays for the month)
GIFT CERTIFICATES are available – a great stocking stuffer!
Website: G-O-Fitness.com
Thursday, November 5, 2009
Productivity
I'm feeling very productive this week. I've got my list and am really trying to check things off of it.
At the same time, I'm realizing I have to follow up on things, which is typically a weakness of mine. After I've hit the ball into the other person's court, I wait for them to hit it back to me, but they don't always do it! So I'm setting reminders to follow up on things after a week or so to make sure they actually happen. Such a hassle and waste of my time, but it has to be done because people drop the ball. Actually, I'm grateful when others follow up with me, as well, because sometimes I forget to follow through myself.
My goal for the month is to talk to someone about GO Fitness! every day. I'm starting with the easy ones: people I already know. They already know about GO Fitness!, but it's good practice for me to give my "elevator speech" to any audience. Last night I went to the Chamber of Commerce business mixer and was confident and outgoing enough to talk about GO Fitness to everyone I met. I had to push my natural shyness away and get the word out about my business. It feels really good to feel like I'm progressing.
At the same time, I'm realizing I have to follow up on things, which is typically a weakness of mine. After I've hit the ball into the other person's court, I wait for them to hit it back to me, but they don't always do it! So I'm setting reminders to follow up on things after a week or so to make sure they actually happen. Such a hassle and waste of my time, but it has to be done because people drop the ball. Actually, I'm grateful when others follow up with me, as well, because sometimes I forget to follow through myself.
My goal for the month is to talk to someone about GO Fitness! every day. I'm starting with the easy ones: people I already know. They already know about GO Fitness!, but it's good practice for me to give my "elevator speech" to any audience. Last night I went to the Chamber of Commerce business mixer and was confident and outgoing enough to talk about GO Fitness to everyone I met. I had to push my natural shyness away and get the word out about my business. It feels really good to feel like I'm progressing.
Monday, November 2, 2009
Putting the "Balance" & "Health" back into my Lifestyle
Halloween left me feeling poisoned. My body felt off, bloated, toxic from all the candy and unhealthy things I put into it. It's amazing that one day of extreme excess can do that to a body.
So today I decided to make 2 changes: track my food and exercise more. I exercise a lot already , but the body adjusts to whatever it gets consistently, so it needed a shake up. I wrote a blog topic about that once:
http://sweetlifeweekly.blogspot.com/2008/06/challenge-body.html
So I'm keeping track of my food intake using Lose It!, which I use from time to time. I just ate the most delicious snack: 1/2 cup cottage cheese w/ 12 pretzels dipped into it. Yum! It tastes sinfully rich and creamy and crunchy, but it's low fat and has a lot of calcium and protein in it, for only 150 calories! So far, I've eaten 1002 calories, but I haven't had dinner yet. My budget is 1386.
Lose it! will add in any calories burned in exercise as extra calories to eat. Today, I burned 1000 calories in exercise (see below), so Lose It! would say that I could eat 2386 calories. But I'd never lose weight if I ate that many calories in a day! So I add my exercise into Lose It! at the end of the day so that the exercise calories are subtracted from the calories I actually ate.
I can't believe I burned 1000 calories in exercise, except that 30 min. ago I was starving, which I wouldn't usually be in the afternoon. I taught my usual GO Fitness class this morning, which my body is completely used to. Then I ran some errands on my bike. What fun! It was a beautiful day, the wind was in my hair (well, under my helmet), it was flat, easy riding . . . why don't I do this more often?! 5 miles later, I hooked up the trailer and rode to pick up Zoe from preschool. Whoa! Immediately, I could feel the difference in dragging a trailer behind the bike. Oh, yeah, that's why I don't bike around that much; it's not nearly as fun while dragging a trailer behind. The 100+ lb. of trailer, kids and stuff in the back completely change the workout from total cardio to cardio+strength training.
Anyway, it was really good to take a shower after feeling so sticky, stinky and sweaty! And it was really good to feel really hungry afterwards and feel I deserved to EAT!
So today I decided to make 2 changes: track my food and exercise more. I exercise a lot already , but the body adjusts to whatever it gets consistently, so it needed a shake up. I wrote a blog topic about that once:
http://sweetlifeweekly.blogspot.com/2008/06/challenge-body.html
So I'm keeping track of my food intake using Lose It!, which I use from time to time. I just ate the most delicious snack: 1/2 cup cottage cheese w/ 12 pretzels dipped into it. Yum! It tastes sinfully rich and creamy and crunchy, but it's low fat and has a lot of calcium and protein in it, for only 150 calories! So far, I've eaten 1002 calories, but I haven't had dinner yet. My budget is 1386.
Lose it! will add in any calories burned in exercise as extra calories to eat. Today, I burned 1000 calories in exercise (see below), so Lose It! would say that I could eat 2386 calories. But I'd never lose weight if I ate that many calories in a day! So I add my exercise into Lose It! at the end of the day so that the exercise calories are subtracted from the calories I actually ate.
I can't believe I burned 1000 calories in exercise, except that 30 min. ago I was starving, which I wouldn't usually be in the afternoon. I taught my usual GO Fitness class this morning, which my body is completely used to. Then I ran some errands on my bike. What fun! It was a beautiful day, the wind was in my hair (well, under my helmet), it was flat, easy riding . . . why don't I do this more often?! 5 miles later, I hooked up the trailer and rode to pick up Zoe from preschool. Whoa! Immediately, I could feel the difference in dragging a trailer behind the bike. Oh, yeah, that's why I don't bike around that much; it's not nearly as fun while dragging a trailer behind. The 100+ lb. of trailer, kids and stuff in the back completely change the workout from total cardio to cardio+strength training.
Anyway, it was really good to take a shower after feeling so sticky, stinky and sweaty! And it was really good to feel really hungry afterwards and feel I deserved to EAT!
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