Last week of January already!!

Wow! Where did this month go? I can't believe it's the end of January already.

What does that mean for me? It means that the clock is ticking for hitting all my fitness goals for the year. Have you all established a 2010 fitness goal for yourself? If you haven't yet, maybe it's time to set one. Whether it's to run your first 5k or Half Marathon or to shed those holiday pounds, set that goal now and let's help you find ways to meet that goal. What motivates me is signing up for an event. Since I have to pay for it, I feel obligated to make sure that I can complete that event. (My next investment will be the LA Marathon.)

So on the note of running, let's do a running clinic! If we get 6 or more people, I can set one up on Sunday (time TBD). The 90-min group clinic will include a 10 min warm-up, either a speed or tempo workout, and a 10 min stretch and cool down. I will take the videos home and send you an email running assessment. $10 (donation requested, or whatever you can afford). Let me know if you would like to join and of course, BRING YOUR FRIENDS!!

Finally, group core training sessions are set for Tues and Thursday @ 9:30am at the Redondo Track unless there is a weather issue. Please let me know who will be attending this week's sessions so that I can plan accordingly.

Have an amazing day!

Barb

This Week and Session Rates

Happy Monday!

Hope you all are still getting your workouts in despite this lovely weather.

Just wanted to remind you that this week I'm planning on a Tuesday and Thursday session both at 9:30a. I am open to holding a 10:30 and/or 11:30 session on Thursday as well if that's better and/or you have friends you want to bring to try out the workout. Also note that unless it is bright and sunny tomorrow and Thursday, sessions will be at my house: 960 15th Place Hermosa Beach. The upside is that we can put a little music on in the background. (woo hoo!)

Also, I am adjusting pricing for group sessions a bit to try to generate more interest:
Single Session $15 (max group size is now increased to 5 people)
8 Pack Group Session Series $100 (Need to use within 60 days of purchase)

Don't forget if you bring a friend, their 1st class will be free. Hope to see you all this week.

Barb

Schedule, Refer a Friend & The Perfect Push Up

Happy Tuesday!


Thanks for joining me in Friday's session. Hope you all enjoyed it. As usual, please send me any and all feedback about the session so that I can continue to perfect the workout and customize it to keep challenging you all. Also wanted to run a few items by you all below.


Schedule:
Reminder: I will not have a session Friday as I will be out of town, but hope to make it up with you all next week. Also, next week, I have Tues & Thurs @ 9:30a. What do you all think about 11:45a to 12:45p on Thursday (or Friday) instead of 9:30a? Let me know.


Refer-a-friend:
If you like the workout and want others to try it out. You can bring a friend for 1 free trial session. If they like it and sign up for an 8 class series, I can offer you a free 1-1 session.


The Perfect Push Up
The push up is an amazing and simple way to get in shape. When you have mastered the push up, the strength you feel and the definition you can get is impressive. Try to incorporate 10-20 push ups in your next workout. If you stick with it and incporporate it into your routine 2-3 times per week, you will start to feel stronger. Check out this article for more: http://www.webmd.com/fitness-exercise/features/doing-the-perfect-push-up


See you soon!
Barb

Pancakes that I love!!

I'm not sure when I started making these, but they they have replaced regular pancakes for several years now and I love them and the kids love them. The best part is that it's healthy and good for the whole family. These pancakes are packed with protein and the recipe is so easy and fast that we can even pull off making them for all 3 kids midweek and still get everyone to school on time. Try it out and let me know what you think.


Oatmeal Pancakes:
1 cup fat free cottage cheese
1 cup oatmeal (old-fashioned or multigrain from TJ's works great)
6 egg whites
1 tsp vanilla
1 tsp cinnamin
Option: 1/2 or whole bannana


Throw all of the above ingredients into a blender and blend until it's liquified. Pour onto a pan or pancake grill (makes about 6-8 pancakes) and serve with syrup (real maple syrup is my favorite).


Enjoy! See you all at the next workout session (Friday 1/8/10 @ 9:30a).


Barb

Welcome to 2010

Welcome to the new year and welcome to my new Blog! Let me know what you think of the blog name, wanted to keep it short sweet and easily memorable.

Hopefully this will be a great (and easy) way to get info out to everyone about the schedule of workouts every month. My goal is to have 2 set workouts/week for a total of 8 sessions/month. I'd like to keep class size to 4 so I can provide more individual training. And if I have the good fortune of demand increasing then I will start to add more sessions.

Group Core Strengthening Sessions for all of my testers (Jenn, Char, EBeth, Brooke & Trisha) will be free in January. All I ask in return is for you to recommend my training sessions to friends. I have sample pricing below. Let me know what you think.

Here's the schedule for January, all sessions will be at the Redondo Track (if it rains we can default to my house):

Tue - 1/5/10 9:30a-10:30a
Fri - 1/8/10 9:30a-10:30a

Tue - 1/12/10 9:30a-10:30a
Fri - 1/15/10 9:30a-10:30a

Tue - 1/19/10 9:30a-10:30a
Thu - 1/21/10 9:30a-10:30a

Tue - 1/26/10 9:30a-10:30a
Thu - 1/28/10 9:30a-10:30a

Here's what I am thinking for pricing:
1 Group Training Session - drop in rate $20 (4 people max)
8 Group Training Sessions Package - $150 (4 people max)
1-1 Individual Session - $50
1 hour Run Clinic - $10/person (min 6 peeople to set up clinic) Clinic will include individual video analysis, and a sample run workout.

Extras:
-Will post to the blog weekly with articles, recipes, tips and other.
-TBD (email subscriptions, online trainer, mobile apps???)

See you soon! Barb