We are so excited to get the wonderful emails from everyone about the success they are having! Here are a few of the emails we've rec'd recently. Feel free to share your success!
"I'm down 18 lbs, but I feel like I'm truly living life again! Days are no longer running together and I'm handling stress much better. I look forward to all my workouts and am truly impressed with my stamina and strength!!" K.B.
"I weighed Saturday night and Sunday morning because when I weighed Saturday night I could not believe my eyes. I have lost a total of 29 lbs! I am so pumped!" D.C.
" I have lost 15 lbs since the beginning of the Challenge and feel better than I have felt in years!" D.W.
"I am 67 years old an cannot believe some of the things I am doing. I feel 15 years younger!" C.C.
Tuesday, February 24, 2009
Thursday, February 19, 2009
Important Saturday Workout News!
There is a huge event at Cambier Park this Saturday so our workout will be at Fleischmann Park at the football field. There is parking just past the skate park off Goodlette. We'll start at 8:30 as usual. It will be nice to have a little change. Please pass this information along to any friends or teammates in case they don't check their email or the blog prior to Saturday!
The first cooking class will take place this Saturday immediately after the 2nd workout. It will be at Oakes Farm on Davis Blvd. This week's dish will be Southwest Tortilla soup, Rosemary steak, wild mushrooms with stuffed steakhouse tomato. The class will be $40.00 or $200 for all 6 weeks. We did them last year and they are a ton of fun! If you'd like to bring a friend or family member, you may sign them up for the same cost. If you haven't already signed up, please email: michelle@cateringtonaples.com or napleschef@comcast.net
Also, I need 5 people to talk to a newspaper about their progress and experience so far in the Challenge. Please email me your name and phone number. Your story could help others and encourage them to make healthy changes in their life as well.
We're really impressed with everyone's progress and commitment to their health and the Challenge! We love seeing you every Saturday and hearing about your successes every week! Keep a positive attitude and keep writing out your daily goals. Someone is going to walk away with $1000!!!!! Who's it going to be??
Have a healthy day!!
Mindy and Livio
The first cooking class will take place this Saturday immediately after the 2nd workout. It will be at Oakes Farm on Davis Blvd. This week's dish will be Southwest Tortilla soup, Rosemary steak, wild mushrooms with stuffed steakhouse tomato. The class will be $40.00 or $200 for all 6 weeks. We did them last year and they are a ton of fun! If you'd like to bring a friend or family member, you may sign them up for the same cost. If you haven't already signed up, please email: michelle@cateringtonaples.com or napleschef@comcast.net
Also, I need 5 people to talk to a newspaper about their progress and experience so far in the Challenge. Please email me your name and phone number. Your story could help others and encourage them to make healthy changes in their life as well.
We're really impressed with everyone's progress and commitment to their health and the Challenge! We love seeing you every Saturday and hearing about your successes every week! Keep a positive attitude and keep writing out your daily goals. Someone is going to walk away with $1000!!!!! Who's it going to be??
Have a healthy day!!
Mindy and Livio
Tuesday, February 17, 2009
Hello to All again:
Today we have a new chance to start a great day eating great.
Exercising cardio at least an hour and lifting weights for at least 30 minutes?
The wellness centers gives us over 20 classes to choose from today
8 massage therapist, over 20 certified personal trainers, an incredible
Swiming pool, sauna, whirpools, and a rated" A" staff that will take you
To the best suitable rutine of exercises.
Food wise,
1)- is great to start with some simple carbs and
Protein. One piece of toast, a fruit or a glass of Oj (fresh)
Four egg whites ( around 30 grams of protein) and a whole egg
Coffee, tea, ( no sodas if possible please, but if abs, necessary,
Sugar free )
2)- this meal should be around 3 hrs after meal 1.
( regardless if you feel really hungry)
1 piece of fruit and a fat free yogurth.
( you can always opt for a protein shake with a fresh fruit)
3)-lunch:
1 piece of skinless chicken
1 small baked potatoe 5 oz
2 small tomatoes
1 tea spoon of extra virgin olive oil.
Today we have a new chance to start a great day eating great.
Exercising cardio at least an hour and lifting weights for at least 30 minutes?
The wellness centers gives us over 20 classes to choose from today
8 massage therapist, over 20 certified personal trainers, an incredible
Swiming pool, sauna, whirpools, and a rated" A" staff that will take you
To the best suitable rutine of exercises.
Food wise,
1)- is great to start with some simple carbs and
Protein. One piece of toast, a fruit or a glass of Oj (fresh)
Four egg whites ( around 30 grams of protein) and a whole egg
Coffee, tea, ( no sodas if possible please, but if abs, necessary,
Sugar free )
2)- this meal should be around 3 hrs after meal 1.
( regardless if you feel really hungry)
1 piece of fruit and a fat free yogurth.
( you can always opt for a protein shake with a fresh fruit)
3)-lunch:
1 piece of skinless chicken
1 small baked potatoe 5 oz
2 small tomatoes
1 tea spoon of extra virgin olive oil.
Monday, February 16, 2009
Hello everybody!
Congratulations on making it for the seventh week of the program
For those of you who have been coming to our group classes on Saturdays
And for those of you who had been doing private one on one also !
We know that some participants had been very active from home, excellent
Follow the rutines posted in our blog!
The coming weeks are the most important of the program.
Last Saturday we had over 100 participants working out
In both locations at 8:30 am and after the very useful cooking
Class at 12:30pm.
Those participants can tell the level of exercising gas increased
In volume ( more exercises ) and in intensity.
The emphasis on being strict in your nutrition has
Never become more important than in these next
Coming. Weeks!
You have to measure your caloric intake and have a realistic
Grip on you nutrional needs.
I encourage you to keep a food log, share it with
Us! Email it to us, Mindy: fitnessproductions@comcast.net and
To Livio: livioferrari@aol.com
Some of you are already sending it to us. Keep your eyes on the
Goal and enjoy your progress do far. We are all winners just by
Participating but those who keep a very realistic goal will be those who
Can benefit the most from this challenge
Enjoy! And Congrats!
Livio & Mindy
Congratulations on making it for the seventh week of the program
For those of you who have been coming to our group classes on Saturdays
And for those of you who had been doing private one on one also !
We know that some participants had been very active from home, excellent
Follow the rutines posted in our blog!
The coming weeks are the most important of the program.
Last Saturday we had over 100 participants working out
In both locations at 8:30 am and after the very useful cooking
Class at 12:30pm.
Those participants can tell the level of exercising gas increased
In volume ( more exercises ) and in intensity.
The emphasis on being strict in your nutrition has
Never become more important than in these next
Coming. Weeks!
You have to measure your caloric intake and have a realistic
Grip on you nutrional needs.
I encourage you to keep a food log, share it with
Us! Email it to us, Mindy: fitnessproductions@comcast.net and
To Livio: livioferrari@aol.com
Some of you are already sending it to us. Keep your eyes on the
Goal and enjoy your progress do far. We are all winners just by
Participating but those who keep a very realistic goal will be those who
Can benefit the most from this challenge
Enjoy! And Congrats!
Livio & Mindy
Friday, February 6, 2009
Nutrition bars for sale tomorrow at workouts
The nutrition bars that many of you sampled will be for sale tomorrow at the workouts. They are delicious and are 65 calories. All the other nutrition info will be labeled on the bars. They will be $3.00 each and are homemade.
They will be a good snack for your program so it may be a good idea to pick up a couple for the week. We'll be selling them every Saturday at the workout.
See you tomorrow!
They will be a good snack for your program so it may be a good idea to pick up a couple for the week. We'll be selling them every Saturday at the workout.
See you tomorrow!
Tuesday, February 3, 2009
Email us your progress
Please drop us a quick email at fitnessproductions@comcast.net and let us know what progress you've made so far! How much weight have you lost? What about your workout success? Are you walking longer? Doing more push ups?
Let us know!!
Mindy and Livio
Let us know!!
Mindy and Livio
Thursday, January 29, 2009
News from Mindy and Livio
We hope you're having a healthy week! Would love to hear more from you to let us know how you're doing!
We've got some exciting announcements for you this week. Many of you loved the protein bars that were given at the workout on the 2nd week so we are now offering them for sale for $3.00 each. They are homemade weekly by chef Annie Prizzi. Nutrition content will be broken down and provided to us.
In order to serve the most participants possible, we decided to lower the price of the additional group workouts to $10.00 per session. They are offered at 5:30 on Mondays and Wednesdays at Cambier park. THERE WILL BE A 10 PARTICIPANT MINIMUM. IF THERE ARE NOT 10 PEOPLE, THERE WILL BE NO WORKOUT. For those of you that sign up, we will notify you when we have the group established and when we will begin. Sign up will be at the Saturday workout. If you can't make the workout, you can email us that you will be participating.
We have a great workout planned for you for Saturday as well as a great seminar. The workouts will be as scheduled at 8:30 at Cambier park and 12:00 seminar at NCH Wellness North and 12:30 workout at NCH North
Smoothie King on 41 is offering all of our participants 10% off ALL purchases during the Challenge. They have vitamins, supplements, smoothies and nutritious snacks. Stop in and see them and bring your NCH guess pass for your discount.
Drop us a line and let us know how you're doing and how you're doing and how we can help you reach all of your goals!!
We've got some exciting announcements for you this week. Many of you loved the protein bars that were given at the workout on the 2nd week so we are now offering them for sale for $3.00 each. They are homemade weekly by chef Annie Prizzi. Nutrition content will be broken down and provided to us.
In order to serve the most participants possible, we decided to lower the price of the additional group workouts to $10.00 per session. They are offered at 5:30 on Mondays and Wednesdays at Cambier park. THERE WILL BE A 10 PARTICIPANT MINIMUM. IF THERE ARE NOT 10 PEOPLE, THERE WILL BE NO WORKOUT. For those of you that sign up, we will notify you when we have the group established and when we will begin. Sign up will be at the Saturday workout. If you can't make the workout, you can email us that you will be participating.
We have a great workout planned for you for Saturday as well as a great seminar. The workouts will be as scheduled at 8:30 at Cambier park and 12:00 seminar at NCH Wellness North and 12:30 workout at NCH North
Smoothie King on 41 is offering all of our participants 10% off ALL purchases during the Challenge. They have vitamins, supplements, smoothies and nutritious snacks. Stop in and see them and bring your NCH guess pass for your discount.
Drop us a line and let us know how you're doing and how you're doing and how we can help you reach all of your goals!!
Smoothie King Offering 10% off to NWLC Participants
Smoothie King at 2500 Tamiami Trail N. (By Blockbuster) is offering all of our participants 10% off ALL purchases during the Challenge. They have vitamins, supplements, smoothies and nutritious snacks. Stop in and see them and bring your NCH guess pass for your discount.
They have all the nutrition information for the Smoothies and will be able to recommend which one will be best for your goals.
Enjoy!!!
They have all the nutrition information for the Smoothies and will be able to recommend which one will be best for your goals.
Enjoy!!!
Pain is temporary!
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
Lance Armstrong
Lance Armstrong
Thursday, January 22, 2009
How's everyone doing?
Hope you're all having a great week and are feeling healthier! We are hearing some great reports about the hard work you're putting into this!
We're looking forward to the workout again on Saturday. We're still getting a lot of emails sent back as undeliverable. If you didn't get an email from us yesterday, send me an email at fitnessproductions@comcast.net and enter "correct email address" in the subject line. We don't want anyone to miss out on any valuable info that will help!!
Saturdays' seminar will be great this week (NCH SOUTH center at 12:00). Livio and I will be holding an open forum Q & A about your diet and exercise plan. We'll give you some valuable tips that will help you reach your goals faster! We're really excited about getting to know you better and finding out about your personal challenges so we can help you reach all of your goals!
Everyone deserves to look and feel healthy and happy!! Try to come to one of the workouts on Saturday! (or both!)
8:30 Cambier park
12:00 - seminar NCH South
12:30 - workout NCH South
Please come 15 minutes early!!
We're looking forward to the workout again on Saturday. We're still getting a lot of emails sent back as undeliverable. If you didn't get an email from us yesterday, send me an email at fitnessproductions@comcast.net and enter "correct email address" in the subject line. We don't want anyone to miss out on any valuable info that will help!!
Saturdays' seminar will be great this week (NCH SOUTH center at 12:00). Livio and I will be holding an open forum Q & A about your diet and exercise plan. We'll give you some valuable tips that will help you reach your goals faster! We're really excited about getting to know you better and finding out about your personal challenges so we can help you reach all of your goals!
Everyone deserves to look and feel healthy and happy!! Try to come to one of the workouts on Saturday! (or both!)
8:30 Cambier park
12:00 - seminar NCH South
12:30 - workout NCH South
Please come 15 minutes early!!
Saturday, January 17, 2009
Great workout this morning!!
Congrats to all the people who woke up early on a cold Saturday morning and showed up at the park! You should be so proud of yourselves!! Not only did you show up, but you really rocked that workout!
We had a lot of fun this morning and hope you did too. Remember to focus on the positives when you're working out! Negative chatter in your head will make the workouts harder and less fun!
Congratulate yourself for everything you did and for giving it your all. And don't compare yourself to other people! Focus on your goals and how good you're going to feel when you've reached your goals!
We know you can do it!!!!
Mindy and Livio
We had a lot of fun this morning and hope you did too. Remember to focus on the positives when you're working out! Negative chatter in your head will make the workouts harder and less fun!
Congratulate yourself for everything you did and for giving it your all. And don't compare yourself to other people! Focus on your goals and how good you're going to feel when you've reached your goals!
We know you can do it!!!!
Mindy and Livio
Wednesday, January 14, 2009
Have you rec'd an email from us?
If you haven't rec'd an email from fitnessproductions today then that means we don't have your correct email address. We rec'd about 30 that were undeliverable so please email me at fitnessproductions@comcast.net and put "email address" in the subject.
Looking for volunteer for newspaper
There are a couple of newspapers that are looking for someone to work with them weekly and talk about their triumphs, successes and experiences with their weight loss challenge. We know a weight loss program can be trying, so maybe this would be a good opportunity to make yourself accountable, which could make you have even more success! If you'd like to do it, either post to the blog or email me at fitnessproductions@comcast.net.
Thanks!
P.S. You HAVE to say great things about Livio and I - always! lol!
Thanks!
P.S. You HAVE to say great things about Livio and I - always! lol!
Tuesday, January 13, 2009
Challenge Program Details
Workout time and locations:
There will be an 8:30 workout at Cambier Park. Please always check the blog for changes as there may be an event at Cambier from time to time and we’ll need to change it.
There will be a 12:00 seminar and a 12:30 workout at NCH Wellness. The workouts alternate between the North and South Centers. North is Immokalee and Airport and South is the Briggs Center on 41.
1/17 - North Center
1/24 - South Center
1/31 North Center
2/7 South Center
2/14 North Center
2/21 South Center
2/28 North Center
3/7 South Center
3/14 North Center
3/21 South Center
3/28 North Center
4/4 - announcement of winners
Group fitness classes at NCH
How many? One per day upon availability of space
How do they get passes: By attending the seminars on Saturday. You’ll get a new pass every week.
Seminar times and locations: 12:00 noon - locations are the same as the 12:30 workout
Workout plans will be emailed to you once a week
Diet and nutrition tips will be emailed to you
Cooking class times, location and cost- to be finalized this week
Individual grand prize determination - based on transformation determined by before and after photos. If you did not send in a photo, you will not be eligible for the grand prize.
Team grand prize - Minimum of 5 people. Winner is based on average weight loss per person. For example, if a team of 5 loses 100 lbs, that’s 20 lbs per person. If a team of 10 loses 180 lbs total, that’s 18 lbs per person, etc.
Weigh ins - optional but we encourage you do to it for accountability. Weigh ins will occur after each workout. Whoever loses the most weight that week will win a prize.
Deadline to sign up - no deadline
Cost to sign up: $30.00 ($15.00 for ACTIVE NCH Wellness Members)
Use of blog - The blog is our major form of communication with you. Please sign up to follow the blog and check it daily for updates, info and changes. Please also post comments and questions on the blog.
Extra workouts: We are offering additional group training classes with Naples’ top personal trainers. Workouts will be group of 5 and $20.00 per person per class. 1 on 1 sessions are also available for $75 per class. (inquire for 12 week package) Group workouts will take place 5:30 on Monday, Tues, Wed. Email fitnessproductions@comcast.net to sign up. Once 5 people have signed up per slot, the class will be full.
Teams - Teams are 5 or more. You must have a team name on your entry form in order for us to know that you are a team
Monday, January 12, 2009
NCH Wellness Center
There seems to be some confusion about the role of NCH Wellness in the Naples Weight Loss Challenge.
NCH Wellness is not running the program - they are our major sponsor and have been kind enough to allow our participants to use their facilities on Saturdays. Not only that, but that have been even more generous and are allowing everyone to go to 1 group fitness class per day. To get the pass you must come to the workout on Saturday.
If you're already a member of the Wellness center, the group fitness class should be only one part of your program. NCH has the finest weight training facility in Naples and you should continue to take advantage of your membership.
Please be kind and respectful to the NCH staff as we're all working hard to help you reach your health and fitness goals!!
Livio and I are committed to helping you however we can and we feel that for less than $2.50 per week, you're getting a great value and the tools you need to reach your goals. We see many programs that are like this that costs hundreds of dollars so we are excited to be able to bring this to you at an affordable rate - and give you the chance to win $1000!!
Mindy and Livio
NCH Wellness is not running the program - they are our major sponsor and have been kind enough to allow our participants to use their facilities on Saturdays. Not only that, but that have been even more generous and are allowing everyone to go to 1 group fitness class per day. To get the pass you must come to the workout on Saturday.
If you're already a member of the Wellness center, the group fitness class should be only one part of your program. NCH has the finest weight training facility in Naples and you should continue to take advantage of your membership.
Please be kind and respectful to the NCH staff as we're all working hard to help you reach your health and fitness goals!!
Livio and I are committed to helping you however we can and we feel that for less than $2.50 per week, you're getting a great value and the tools you need to reach your goals. We see many programs that are like this that costs hundreds of dollars so we are excited to be able to bring this to you at an affordable rate - and give you the chance to win $1000!!
Mindy and Livio
Saturday, January 10, 2009
Workout Week 1
Well, here we go!!!!
The 2nd Naples Weight Loss Challenge has officially kicked off! We need a few things from you. The purpose of this blog is so that you can post your challenges, trials and successes and we can all share and learn. Sign up for the blog and post comments under the posts. (under this post you will see the word "comment" click on it. We want to hear from you and help you. Your questions could also help others.
1. What is the biggest challenge that has prevented you from reaching your goals?
2. What are your top 3 fitness/health/weight loss goals?
3. What is the #1 thing you want us to hold you accountable for?
Here is your workout plan for the week: Keep in mind that this may need to be modified for your fitness level, any injuries you may have, or what equipment you have. The most important thing is that you do what you can and get out of your comfort zone. Just when you think you can't do ANY more. Do ONE more!!
You need to email us every day that is your workout day and let us know that you completed your workout. We will be expecting your email!!
Level 1: You've never worked out or haven't worked out in over 6 months
Level 2: You work out 2-3 times per week moderately
Level 3: You work out 3-5 times per week
LEVEL 1:
Day 1: Upper body
Push ups - as many as you can
Bicep curls - Dumbells - -both weights at the same time - 10x
Tricep dips - hands on bench - dip down - keep elbows BACK - don't let them go OUTwards. The closer your feet are to you, the easier it is - so take em out! 10x
lateral shoulder raise - 5lb weights - hand together in front and extend to the sides - should level - keep arms straight - 10x
One arm row - lean down on bench with one hand. Extend arm with dumbell and pull up - squeeze shoulder blade with each rep - 10x
Tricep kick backs - same position as you did the one arm row- keep your arm up and kick the weight back and bring it forward - 10x
Front shoulder raise - 3 or 5lbs in each hand - weights on thighs - lift straight out in front of you - shoulder level - 10x
Crunches: 20
DO 2 -3 SETS OF EACH
Day 2: Cardio
Walking, Biking, Elliptical, etc - 20 minutes - you should be at a pace that you can hold a conversation but not want to.
Crunches: 20
Day 3: Legs
Standing lunges - hold 8 lb weights - stand in lunge position and bend one knee 2 inches from the ground then up - don't bounce and don't let front knee go over toe - do 10reps on each leg
Squats - dumbells in each hand - 15x
Step ups - use a step, low bench or stairs - grab weights in each hand and put right foot on bench or stair. Keep that foot up and step up with the opposite foot. Keep tension on that top leg the entire time. 10x each leg
Plies - (think ballet) legs wide, toes pointed at angle outward - hold a 20lb weight in the middle with both hands and squat down 20 times
Crunches: 20
DO 2-3 SETS
Day 4: Cardio
20 minutes
LEVEL 2:
Day 1: Upper body
Push ups - as many as you can
Bicep curls - Dumbells - -both weights at the same time - 12x
Tricep dips - hands on bench - dip down - keep elbows BACK - don't let them go OUTwards. The closer your feet are to you, the easier it is - so take em out! 12x
lateral shoulder raise - 5lb weights - hand together in front and extend to the sides - should level - keep arms straight - 12x
One arm row - lean down on bench with one hand. Extend arm with dumbell and pull up - squeeze shoulder blade with each rep - 12x
Tricep kick backs - same position as you did the one arm row- keep your arm up and kick the weight back and bring it forward - 12x
Front shoulder raise - 3 or 5lbs in each hand - weights on thighs - lift straight out in front of you - shoulder level - 12x
Crunches: 20
DO 3 SETS OF EACH
Day 2: Cardio
Walking, Biking, Elliptical, etc - 30 minutes - you should be at a pace that you can hold a conversation but not want to.
Crunches: 20
Day 3: Legs
Standing lunges - hold 8 lb weights - stand in lunge position and bend one knee 2 inches from the ground then up - don't bounce and don't let front knee go over toe - do 15 reps on each leg
Squats - dumbells in each hand - 15x
Step ups - use a step, low bench or stairs - grab weights in each hand and put right foot on bench or stair. Keep that foot up and step up with the opposite foot. Keep tension on that top leg the entire time. 15x each leg
Plies - (think ballet) legs wide, toes pointed at angle outward - hold a 20lb weight in the middle with both hands and squat down 20 times
Crunches: 20
DO 2-3 SETS
Day 4: Cardio
30 minutes
LEVEL 3:
Day 1: Upper body
Push ups - as many as you can - on your toes
Bicep curls - Dumbells - -both weights at the same time - 15x
Tricep dips - hands on bench - dip down - keep elbows BACK - don't let them go OUTwards. The closer your feet are to you, the easier it is - so take em out! 15x
lateral shoulder raise - 5lb weights - hand together in front and extend to the sides - should level - keep arms straight - 15x
One arm row - lean down on bench with one hand. Extend arm with dumbell and pull up - squeeze shoulder blade with each rep - 15x
Tricep kick backs - same position as you did the one arm row- keep your arm up and kick the weight back and bring it forward - 15x
Front shoulder raise - 3 or 5lbs in each hand - weights on thighs - lift straight out in front of you - shoulder level - 15x
crunches: 25
DO 2 -3 SETS OF EACH
Day 2: Cardio
Walking, Biking, Elliptical, etc - 30 minutes - you should be at a pace that you can hold a conversation but not want to.
Crunches: 25
Day 3: Legs
Standing lunges - hold 8 lb weights - stand in lunge position and bend one knee 2 inches from the ground then up - don't bounce and don't let front knee go over toe - do 15 reps on each leg
Squats - dumbells in each hand - 15x
Step ups - use a step, low bench or stairs - grab weights in each hand and put right foot on bench or stair. Keep that foot up and step up with the opposite foot. Keep tension on that top leg the entire time. 15x each leg
Plies - (think ballet) legs wide, toes pointed at angle outward - hold a 20lb weight in the middle with both hands and squat down 20 times
Crunches: 25
DO 2-3 SETS
Day 4: Cardio
45 minutes
The 2nd Naples Weight Loss Challenge has officially kicked off! We need a few things from you. The purpose of this blog is so that you can post your challenges, trials and successes and we can all share and learn. Sign up for the blog and post comments under the posts. (under this post you will see the word "comment" click on it. We want to hear from you and help you. Your questions could also help others.
1. What is the biggest challenge that has prevented you from reaching your goals?
2. What are your top 3 fitness/health/weight loss goals?
3. What is the #1 thing you want us to hold you accountable for?
Here is your workout plan for the week: Keep in mind that this may need to be modified for your fitness level, any injuries you may have, or what equipment you have. The most important thing is that you do what you can and get out of your comfort zone. Just when you think you can't do ANY more. Do ONE more!!
You need to email us every day that is your workout day and let us know that you completed your workout. We will be expecting your email!!
Level 1: You've never worked out or haven't worked out in over 6 months
Level 2: You work out 2-3 times per week moderately
Level 3: You work out 3-5 times per week
LEVEL 1:
Day 1: Upper body
Push ups - as many as you can
Bicep curls - Dumbells - -both weights at the same time - 10x
Tricep dips - hands on bench - dip down - keep elbows BACK - don't let them go OUTwards. The closer your feet are to you, the easier it is - so take em out! 10x
lateral shoulder raise - 5lb weights - hand together in front and extend to the sides - should level - keep arms straight - 10x
One arm row - lean down on bench with one hand. Extend arm with dumbell and pull up - squeeze shoulder blade with each rep - 10x
Tricep kick backs - same position as you did the one arm row- keep your arm up and kick the weight back and bring it forward - 10x
Front shoulder raise - 3 or 5lbs in each hand - weights on thighs - lift straight out in front of you - shoulder level - 10x
Crunches: 20
DO 2 -3 SETS OF EACH
Day 2: Cardio
Walking, Biking, Elliptical, etc - 20 minutes - you should be at a pace that you can hold a conversation but not want to.
Crunches: 20
Day 3: Legs
Standing lunges - hold 8 lb weights - stand in lunge position and bend one knee 2 inches from the ground then up - don't bounce and don't let front knee go over toe - do 10reps on each leg
Squats - dumbells in each hand - 15x
Step ups - use a step, low bench or stairs - grab weights in each hand and put right foot on bench or stair. Keep that foot up and step up with the opposite foot. Keep tension on that top leg the entire time. 10x each leg
Plies - (think ballet) legs wide, toes pointed at angle outward - hold a 20lb weight in the middle with both hands and squat down 20 times
Crunches: 20
DO 2-3 SETS
Day 4: Cardio
20 minutes
LEVEL 2:
Day 1: Upper body
Push ups - as many as you can
Bicep curls - Dumbells - -both weights at the same time - 12x
Tricep dips - hands on bench - dip down - keep elbows BACK - don't let them go OUTwards. The closer your feet are to you, the easier it is - so take em out! 12x
lateral shoulder raise - 5lb weights - hand together in front and extend to the sides - should level - keep arms straight - 12x
One arm row - lean down on bench with one hand. Extend arm with dumbell and pull up - squeeze shoulder blade with each rep - 12x
Tricep kick backs - same position as you did the one arm row- keep your arm up and kick the weight back and bring it forward - 12x
Front shoulder raise - 3 or 5lbs in each hand - weights on thighs - lift straight out in front of you - shoulder level - 12x
Crunches: 20
DO 3 SETS OF EACH
Day 2: Cardio
Walking, Biking, Elliptical, etc - 30 minutes - you should be at a pace that you can hold a conversation but not want to.
Crunches: 20
Day 3: Legs
Standing lunges - hold 8 lb weights - stand in lunge position and bend one knee 2 inches from the ground then up - don't bounce and don't let front knee go over toe - do 15 reps on each leg
Squats - dumbells in each hand - 15x
Step ups - use a step, low bench or stairs - grab weights in each hand and put right foot on bench or stair. Keep that foot up and step up with the opposite foot. Keep tension on that top leg the entire time. 15x each leg
Plies - (think ballet) legs wide, toes pointed at angle outward - hold a 20lb weight in the middle with both hands and squat down 20 times
Crunches: 20
DO 2-3 SETS
Day 4: Cardio
30 minutes
LEVEL 3:
Day 1: Upper body
Push ups - as many as you can - on your toes
Bicep curls - Dumbells - -both weights at the same time - 15x
Tricep dips - hands on bench - dip down - keep elbows BACK - don't let them go OUTwards. The closer your feet are to you, the easier it is - so take em out! 15x
lateral shoulder raise - 5lb weights - hand together in front and extend to the sides - should level - keep arms straight - 15x
One arm row - lean down on bench with one hand. Extend arm with dumbell and pull up - squeeze shoulder blade with each rep - 15x
Tricep kick backs - same position as you did the one arm row- keep your arm up and kick the weight back and bring it forward - 15x
Front shoulder raise - 3 or 5lbs in each hand - weights on thighs - lift straight out in front of you - shoulder level - 15x
crunches: 25
DO 2 -3 SETS OF EACH
Day 2: Cardio
Walking, Biking, Elliptical, etc - 30 minutes - you should be at a pace that you can hold a conversation but not want to.
Crunches: 25
Day 3: Legs
Standing lunges - hold 8 lb weights - stand in lunge position and bend one knee 2 inches from the ground then up - don't bounce and don't let front knee go over toe - do 15 reps on each leg
Squats - dumbells in each hand - 15x
Step ups - use a step, low bench or stairs - grab weights in each hand and put right foot on bench or stair. Keep that foot up and step up with the opposite foot. Keep tension on that top leg the entire time. 15x each leg
Plies - (think ballet) legs wide, toes pointed at angle outward - hold a 20lb weight in the middle with both hands and squat down 20 times
Crunches: 25
DO 2-3 SETS
Day 4: Cardio
45 minutes
The Challenge has begun!!!!
We hope you had fun today at the workout! If you weren't able to make it - no problem, there will be plenty more! We have a lot of fun things planned for you over the next several weeks!
We'll be posting your workout plan on the blog for the next week so make sure you check it out. More importantly, email me daily to let me know that you completed your workout. In a few days, we'll have everyone's email in our system and we'll be able to email you directly. Considering several hundred people signed up today, it will take us a few days to do this.
Keep checking the blog for updated info. If you don't see the info you're looking for - look on the right hand side of the blog where it says "archive". There is more info posted there.
We are looking forward to getting to know you and to help you reach your fitness goals!
If you haven't signed up yet, it's not too late!! There's no deadline to enter, but the sooner you sign up, the healthier you're going to be!
Email us with any questions at fitnessproductions@comcast.net
Friday, January 9, 2009
IMPORTANT LOCATION CHANGE FOR TOMORROW!!!!
Due to the overwhelming response and number of people expected at the workouts we have had to make some last minute changes!
For tomorrow there will be a NOON seminar at NCH Wellness SOUTH center, followed by a 12:30 workout
There will also be a 2:00 workout at the NCH Wellness NORTH center.
There will also be an 8:30 am workout at Cambier Park
So - if you were planning on the 12:30 workout at the North center - it will not be there until 2:00 but you can go to the South Center for the 12:00 seminar and 12:30 workout.
We are very sorry for the last minute change and will keep you posted on any other changes once we can assess the number of people participating in the workouts.
Please come 15-20 minutes early to check in.
Wednesday, January 7, 2009
What's going on this Saturday?
The first workout is this Saturday and you can come to one or both of the workouts. They are at Cambier Park at 8:30 and NCH Wellness North at 12:30. There will be a seminar at 12:00 before the 12:30 workout.
Please come at least 15 minutes early to the workout this week so you can check in and sign a waiver.
Eat a healthy breakfast and bring water and a towel. If you're coming to the park, please bring a mat or a large towel.
There is an art show at the park this week, so look the for the Naples Weight Loss Challenge sign and the excited people in workout gear! If you have any questions you can post them here!
Answers to Frequently Asked Questions
The Challenge is almost here and we're getting excited! We're getting a couple hundred phone calls per day so will try to answer as many questions as possible for you here.
Here are some of the most frequently asked questions:
1. Is it too late to sign up?
A: No, there is no deadline. We will still have people signing up in February and even March. We welcome the opportunity for anyone to join to improve their health at any time.
2. Can I bring my entry on Saturday instead of mailing it in?
A: Yes, but please staple your entry form, entry fee and photo with your name on it. We will be getting several hundred entries handed to us, so please make sure all your info is together.
3. What if I can't make it to one or more workouts?
A: The Saturday workouts are a lot of fun and very helpful, but they are only a small part of the program. If you can't make it, it's ok. We'll be emailing you workouts and nutrition plans for the other days of the week.
4. Am I too old/too young?
A: We have participants from 8-80 and all different fitness levels. There are all different age and fitness levels and you will work out according to your level.
5. What are the fitness levels?
A. There are beginners to hard core athletes at the workouts. There are people that need to lose 5 lbs and people that need to lose 50 or more. We are trained professionals and divide the group up into different levels of fitness. It's important to work out of your comfort zone in order to gain benefit, yet work within your level of fitness. We will work with you and help you.
Friday, January 2, 2009
Naples Weight Loss Challenge Begins January 10th
The second Naples Weight Loss Challenge is set to begin on January 10, 2009! What a great way to start off the New Year!
Here are the details:
12 weeks - Jan 10- April 4, 2009
2 Winners of $1000 - one individual and one team
Nutrition Seminars
Motivational Speakers
Cooking class
Weekly boot camp classes
Access to over 100 Fitness Classes at NCH Wellness
$15 for NCH Member $30 for non member
Stay tuned for more info!
Post a question on the blog or call for more info:
If you'd like us to email you an entry form, please contact us at fitnessproductions@comcast.net
Livio Ferrari - 239-404-6765
Mindy Sylvester - 239-784-4868
Need entry form?
If you need an entry form for the Challenge, please email fitnessproductions@comcast.net and put "entry form request" in the subject.
There is no deadline to enter, but the sooner you send in your entry, the sooner you'll start getting info to help you reach your goals - and maybe win that $1000 grand prize!!!
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