Goals Goals Goals

How could having goals ever be an issue...well it can be.  Sometimes many of us make goals that are too far reaching and broad.  By doing this, we are almost defeating ourselves.  So how do you make goals that are realistic and not cumbersome?  My suggestion isn't t say things like: I want to run a marathon if you have never even walked a mile.  What you should say is that you would like to walk a mile in 15-20 min.  As for weight loss, I am going to take a page from my friends at Weight Watchers.  So what if you have 50 pounds to loose, by using these types of benchmarks you are sure to succeed.  So say that you want to lose 5% to 10% of your starting weight.  Once you hit that do it again. 

Ease Back Into Exercise

If it has been a while since you last worked out, don't dive back into your old workout routine day one.  That can lead to extreme soreness, muscle pulls, tendon issues, etc.  Just aim for 3 to 5 days of fitness workouts a week.  Dial down the original routine you did and give yourself extra warm up and cool down time to reduce the risk of injury.

If it Wasn't for You, I Wouldn't Be Me

Wow, if someone would have told me in December that I would be on the journey that I am right now I wouldn't have believed them.  I got the crazy idea and ran with it.  I realized that I wouldn't be able to grow anymore if I didn't have the space, means and time to do that.  So without taking the chance I honestly would never know.  I have about a week or so until I can actually get into my studio space to begin the painting, cleaning etc.  In the mean time I am working with the government, getting permits, brainstorming crazy fun ideas and shopping for my equipment that I need.  Let me tell you that I am a savvy shopper.  I warned my husband he will be seeing a lot of the UPS and Fedex people for the next few weeks.  I am aiming to be mission accomplished by the end of February.  So everyone keep your schedules cleared for a superfun Grand Opening, Open House in early March! You are all invited! Finally, I would like to say that if it wasn't for everyone I wouldn't be here.  All of your love and Support has made all of this happen. 

New Web Page

How awesome is this i just created a page work Walking for Our Warriors

www.walkingforourwarriors.webs.com


You can even make donations for the charities through this site

Make Better Time of Your Doctor Appointments

The average time you spend with your doctor during an appointment is 15 min.  Make the best use of this time by writing a short summary of your health history and any issues you may be having.  Also make a list of questions you may have.

Why Me?

If you follow me on facebook you may have seen this earlier.  I don't think you can see this enough.  A lot of people wonder why someone would spend their hard earned money on a personal trainer.  With all the videos, home gym equipment and workout facilities around how and why would you ever need a trainer.  The answers are many and very simple at the same time.  ACCOUNTABILITY, what a huge difference having someone to answer to makes in your journey in fitness and weight loss.  I push you past your feeling of being uncomfortable.  Change makes change people.  I am your cheerleader.  I am your voice on your shoulder.  I am your rational side, when you feel like you need to lose 50 unlosable pounds.  I am your listener.  I hear and understand what you are going through.  That is why you need me. 

Check IT Out

As always I still have my deal, 12 sessions for $275.  I also offer Buddy Up Fitness for $150 per person for 10 sessions.  I run evening boot camp tues and thurs from 630 to 730.  I also sell punch cards for clients who don't really want to commit to specific times.  The cards are $125 per person and are good for morning boot camp wed and fri from 7 to 8 am and clinics wed and fri evening from 5 to 6 pm.  Don't put off for tomorrow what you can conquer today! Give me a call 608 1260.  In other exciting news, we are moving to a full service facility at the end of February in Lemoyne!

NOTHING I WOULDN'T DO FOR THESE GUYS

On Saturday May 19th, Armed Forces Day, the Walking for Our Warriors group will be holding a 5K run/walk benefiting the Wounded Warrior Project. The walk begins at 8 am and will be held at the Wild Wood Nature trail on the HACC campus. Email walkingforourwarriors@yahoo.com for more details or registration information.

This Guy Is Amazing

Check this out, believe me it is totally worth EVERY penny and EVERY min.  I consult ALX often and he has never ever been wrong.  On Saturday February 25 from 7 to 9 pm at the Holiday Inn East. Its an Intimate Evening with Psychic ALX

Join Psychic ALX in a very intimate evening as he indulges in Mediumship and pure Psychic readings. Psychic ALX will tickle your senses while you witness communication with the other side. Messages will be given, futures will be told. A few magic tricks thrown in the mix will give this evening a night to remember!

Visit www.psychicALX.com to read more about ALX. Here you will find many testimonials of past readings as well as people's reactions to the last show.

Ticket prices:
$30 pay in advance.
$35 at the door.

Rendezvous with destiny!

Move on From Mistakes

We tend to be quick to forgive the mistakes of others.  Many times we have a more difficult time forgiving ourselves even for the smallest mistakes.  Practice self forgiveness.  Acknowledge what you have done and move on from there.

Lots To Offer

Good Morning Y'all! Just checking in to remind you that I do have some training spots open. I offer a great goal incentive of a mani, pedi from Forbici Magiche Salon. I have an awesome referral program. Also I am now running ab and arm and leg classes with a punch card program. Intimidated to work out alone, try my Buddy Program for $150 for 10 sessions. My prices are awesome! You don't want to miss this.  Not sure if this is for you?  I will give you 1 week of training for free to try it out!

Yet Another Good Deal

For those of you that are a bit intimidated by working out with a trainer, and wouldn't mind cutting the cost a bit, I am offering Buddy UP Fitness.  The price is $150 per person for 10 sessions.  Contact me for details. 

PUNCH CARDS

I am selling punch cards for $125. They entitle you to 10 sessions of any of the following: wed 5 to 6pm core/cardio session, fri 5 to 6pm arms/legs/cardio session and wed and fri 7 to 8 am BOOTCAMP...

BOOT CAMP UPDATE

I am looking to begin a morning Boot Camp on Wed and Fri from 7 am to 8 am in February...thats 9 sessions from the 1st to the 29th (thank goodness for a leap year) the cost is $100

Who Doesn't Want Free Stuff

As I stated this morning, and I will ask the question again, who doesn't want to be rewarded for hard work.  I will be re-evaluating current clients and going over future clients goals, no matter what they may be.  Once the clients reach these goals,  which must be approved by me, they will receive a free mani and pedi from Forbici Magiche Salon.  How cool is that!?

Do Good Stuff Get Good Stuff

I am developing a rewards system for my clients and future clients.  No matter what your goal is, whether it is to fit into your wedding dress, lose 5% body fat or lose 30 pounds, once you attain it you will receive a super sweet prize...stay tuned for more detail.

Who doesn't like a good reward?

I am developing a rewards system for my clients and future clients.  No matter what your goal is, whether it is to fit into your wedding dress, lose 5% body fat or lose 30 pounds, once you attain it you will receive a super sweet prize...stay tuned for more detail.

A Big Change is Coming This Way

Well today is the day that I need to decide if I am going to take the leap go with what I have.  I know what I want to do but I am a bit nervous, haha! Should I rent the property or should I settle with what I have for now.  The property is mine for an amazing cost! If I said it out loud you would flip.  2000 sq ft huge open, mine.  Lots of room to grow and be creative, productive, change lives.  HMMMMMMM I think you know what I am going to do today!

Training Times Available

Below is a list of times that I have available for training etc:

Personal Training/Group Sessions
Wed and Fri 5 to 6 am
Wed and Fri 6 to 7 am
Wed and Fri 4 to 5 pm
Wed and Fri 5 to 6 pm

Boot Camp
Wed and Fri
7 to 8 am

Grind Sessions
Saturdays 11 am to 12 pm

Check IT Out

I updated my pricing on my website.  I also updated my class offerings.  Check it out!! www.exclfitnss.com

Keep Your Eyes Peeled...

Well ladies and gentle-sirs i have some big news for you.  I am officially on the hunt for a permanent place to hold my sessions.  I am 99% sure I have found it. I just need to "jump"! HAHA! In addition to this also keep your eyes peeled for a GROUPON for future boot camps, grind sessions and personal training sessions.  I knew 2012 would be amazing!

Its Boot Camp Time

I am going to run a bootcamp Wed and Fri mornings either 7 am to 8 am or 6 am to 7 am or both who knows! 5 weeks 2 days a week $100! That's $10 a session. I will take up to 5 clients at a time. No make up sessions will be given! Boot Camp is a blast come get ripped! Camp begins Wed Feb 1st!
Sent via BlackBerry from T-Mobile

Best News of the NEW YEAR

I am sooooo excited! You have no idea, absolutely thrilled!!! I have just opened up more time to take care of my peoples!  In a couple weeks I am going to have training sessions available for these times.  Wed and Fri 5 am to 6 am, Wed and Fri 6am to 7 am, Wed and Fri 7 am to 8 am, Wed and Fri 8 am to 9 am, Wed and Fri 4 pm to 5 pm and finally Wed and Fri 5 pm to 6 pm.  I am also considering taking the 6 am to 7 am or the 7 am to 8 am slots and making a morning bootcamp.  Everyone loves the bootcamps and I love doing them so let me know!!

There is no such thing as tommorrow?

When it comes to your health there is no such thing as tomorrow.  When you need to lose weight, or you just have a fitness goal, don't put off for tomorrow what you can do today.  So you ate the rest of the cold pizza for breakfast, that doesn't mean today is a failure and you should sit around eating like crap because you made a bad decision.  Get back on the wagon, go to the gym and fuel your body correctly!  We only have one body and we need to spend as much time as we can on this planet treating it kindly. 

Using Yoga to Create Mental Space

Doing yoga, turning, twisting, bending and folding wrings us out.  This creates more room for digestion and for our organs to work.  Yoga also creates space between ourselves and our thoughts.

Sticking to It

So as of this morning it is the 4th day of the NEW YEAR, how many of you are sticking to your resolutions???? Ok resolutions are a bit overrated.  How about you commit to a new you, for the new year?!  If you wanna change but know you need the accountability, I am the lady for you.  I am beginning to open up new training times.  Contact me for details.  717-608-1260 or exclfitnss@yahoo.com.  I would love to have you.  My rates are 12 sessions for $275 which is a savings of $75! Try and find that deal anywhere else people!!!! Happy training

Cut Calories Without Sacrificing Taste

We all know it to be true, light cooking sounds good but often lacks the flavors we crave.  When we are feeling deprived is when we "fall off the wagon."  A few simple switches can keep us on track.  Instead of spreading mayo on a sandwich use greek yogurt, it is loaded with protein.  You can even add cumin or wasabi to it to give it a kick.  Substitute applesauce for oil or butter when baking.  If you are craving fajitas, substitute portobello mushrooms for beef.