Class Info for the OCMFitness Fat Loss Formula!

Hi everyone!

First of all, I really want to thank everyone for all the support
you've given me over the past few months.  As an expecting first
time mommy this means the world to me!
 
As some of you may know, I'm just about to launch a whole new
project with OCMFitness, and I'm so excited to spread the word!!! 

Here it is:

The OCMFitness Fat Loss Formula

We'll be offering Small Group Personal Training out of Champion
Cheerleading in gorgeous South Surrey, BC.

This isn't a boot camp.  While you will be working in a group setting,
our groups will be smaller (4-8ppl) and will be more focused on the
individual and their progress.  Boot camps generally cram their groups
as full as possible to bring in as much revenue as they can.  This
results in injury and not reaching your goals!  Of course money is a
fantastic thing to have, but so is having a quality group of women and men
who can receive the attention they deserve.

We will also provide meal plans to those who want them, and we will
also do a body diagnostic test on the first day of class.  This will
include your Body Fat Percentage, weight, girth measurements and postural
assessment. 

Classes will start on March 7th and March 8th, 2011 and will run in 4 week
sessions.  You may attend either 2x per week or 3x per week:

Mon-Wed-Fri at
6:00am
7:00am
9:30am
6:00pm (outdoors at Sunnyside Elementary)

-OR-

Tue-Thu
7:00am
9:30am



As things pick up and we start getting busier, we will definitely add more
class times.

OK, now for the part that everyone's wondering about: the cost!

Normally, they will be:

$149 - 2x per week
$179 - 3x per week

But because you are all such fantastic past and present clients I would like
to offer you 1 month at 50% off!

PLUS, because I just can't afford to spend thousands of dollars on advertising,
I am willing to extend the free offer to all of you for more than a month if
you can pass on any referrals in my direction!

Remember that there are only 8 spots per class and I want these classes FULL by
the weekend.

Email me ASAP to register for a spot, or if you want any more information!!!!

Thanks so much everyone, I look forward to kicking you butts again soon!

Bits and Pieces From the Week

It's that time of week!  Here are a few great blogs I've come across this past week:

Read Rachel Seay's inspiring story about her marathon
Who knew caffeine did this???
More Yoga Benefits
Diabetes Reality Check in BC
What's new at Bikram's White Rock

Happy reading!!!

Jenn
www.oceancitymobilefitness.com

Melon, How I Love Thee

I'm headed to Mexico for a week next Monday, and am trying to avoid buying more food than I need within this next week.  While I was at Thrifty Foods in South Surrey on Sunday night, I was instructed by the hubby to pick 3 fruits that I would 100% eat before the week was over.  The one I'm going to highlight today (if you didn't guess by the title of this post) is melon!  I bought a nice round honeydew.

Melon is fantastic because it is very low in calories. 1 cup only contains approximately 60 cals!  It is also is rich in vitamins A, B and C (hello immune system boost!), as well as has a high volume of water, which means melon's a great snack to help you sneak that daily water in.

I know melon's a selective taste but I love it.  Here's a protein-filled smoothie recipe:

Honeydew Smoothie

1 Cup diced honeydew
1/2 Cup Skim or 1% Milk
1/2 Cup Vanilla Yogourt
1 Cup Ice

Throw in a blender and smoothie away!  If you need a thicker consistency, add more ice and yogourt and less milk.

Delicious!

~Jenn
www.oceancitymobilefitness.com

Step Away From the Candy (Literally!)

Did you know that the average amount of calories in one of those tasty little Halloween treats is approximately 70????  That's not to mention the low protein yet high fat, sodium and carbohydrate content.

Now I'm all for enjoying yourself in moderation.  If you can't have yourself a treat here or there then what's the point, am I right?  The problem is not knowing when to stop yourself.  I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels!  If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars. 

Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:

1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph

So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!

These numbers are based on a 150lb female.  Everyone varies depending on their particular body type but these are a good guide to calorie burning.  You can find more useful calculators here.

Don't forget to check out my website for more useful information!!!!

Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com


 

Fitness Blog Love

Some articles I found and loved this week:

• Josh over at SFA had a chance to interview Victor Webster.  He's the brave guy who has taken on the role of "The Man in Motion," Rick Hansen, in the Heart of a Dragon.
• A fairly accurate way to calculate the amount of cals you need to eat per day to lose weight. 
• 10 Frugal Fitness Tips for Winter
• 10 Workout Myths
• Top 3 Rules to Exercising Safely While Pregnant
• What the Right Foods Can do For You

Let me know what you think!

Jenn
www.oceancitymobilefitness.com

If you have a blog post you would like to be featured, contact me!