The First You’re Glowing Girls

The Current You’re Glowing” Girls:

Tomeika Williams: Goal lose over 100lbs

Laurie Kaler: Goal to lose at least 70 lbs

Chinyere Uzomba: Goal to lose at least 30 lbs

The Work Out

Laurie and Chi rocked out yesterday on a moderate interval training routine of running 1 minute and walking 2 minutes for 15 minutes straight.  Then, walking a very hilly course another 23 minutes for a total cardio workout of 38 minutes.  They then completed push-ups, triceps exercises, and bicep exercises.

They are my first official “git it gurlz”!

Laurie Kaler rocked it yesterday!  So proud of her!  We are breaking thru those mental limits.  If she keeps up this level of intensity and consistency,  by the end of this year, she will be unrecognizable–in the best way!

The Nutrition

Using Jilian Michaels (NBC’s Biggest Loser) book, “Making the Cut” as a guide, we are calculating our metobolic rates to determine how many calories we need and how much of a “deficit” we need to create in order to start producing a weight loss.  Also, we took her 50 question test to determine our individual metobolic rate, that is whether you are a slow metabolizer, fast metabolizer, or balanced metabolizer.  From there, we are following our individual 30 day meal plans, based on our metabolism result, along with the training.   We took before and after photos and we will be taking measurements today to see where we are so we can accurately tract progress!

Your Glowing Work Out Begins…..

To Those Who Have Contacted Me:

Here are some things I’d like you to do for me until we officially begin on September 22, 2009. Also you can meet me at Stone Mountain tomorrow, September 5th at 10:00am, for a face to face consultation and 30 minute trial workout!  At that time, if you are pleased, I’d like to leave you with some tools (meal plan and cardio work out plan) to start doing, immediately, until we get together and start our intensity training on September 22.  If you do these things in the next two weeks, I think your wind will be up a bit when we meet.  In the meantime:

1. Start a food diary, today,…noting the time, specific food, sodium (if you know it) and also note your water intake
2. Take your measurements
3. Start this 3 day a week cardio interval plan designed to shock your body and increase demand for calorie burning

Day One

(Below is a basic interval walking plan I just designed for ladies 100lbs or more over weight)

• Walk 10 minutes on tread mill at 3.0 mile pace
• Increase incline to 3 and walk 10 minutes at this same 3.0 mile pace
• Lower incline back down and walk 5 minutes at 3.0 mile pace then 5 minutes increase to 3.5 mile pace
• Decrease pace to walk back at the starting 3.0 mile pace for 2 minutes THEN increase pace to walk 30 secs to 1 minute at 4 mile pace THEN decrease to walk 2 minutes back at the 3.0 mile pace
• Cool down for 10 minutes at whatever pace is most comfortable
• You may adjust these further increase or decrease these levels to whatever level challenges you most

(Basic interval “run-walk or running” cardio plan available for those who need to lose less weight and are more fit)

Day Two & Three

(Will share regimen after the face to face consultation and trial work out on Sept. 5th)

Things to get and bring to each session:

Jump Rope, 5-10lb dumbbell weights, mat, goods sneakers, heart rate monitor

“You’re Glowing”

WHO: YOU

• Female
• Need/Desire to loose between 10-20 lbs

WHAT: YOU MUST BRING

• Clearance from doctor
• A desire to “glow” inside & out
• A vision of your self as different from what you currently are
• A tenacious will to overcome obstacles to realize your vision
• A “can do” spirit–no negative self talk
• No Excuses
• If you miss three sessions, you will have to sit out until next cycle; zero tolerance for no call/no shows

WHAT:  I’M OFFERING YOU

• 1 or 2 work outs per week available with accountability calls on off days
• Small groups of 5 members per session
• Meal plans
• Routines that will challenge (helping you make peace w/ your thighs
• Serious accountability & motivation
• Holistic fitness approach (fitness as an extension of daily worship)
• A positive overcoming encouraging attitude
• A desire to walk with you through the valleys and personal walls to achieve your goal
• Personal trips w/ you to grocery or nutritional supplement stores are available

COST:      $30 per MONTH for one session per week  $35 per MONTH for two sessions per week  (yes–per MONTH!!!)

WHERE: A variety of  “free” public venues in and around East Atlanta & Midtown

• Piedmont Park, Stone Mountain Park, High School Tracks, Stadium Step Climbing…..
• We will do  variety of drills designed for cardio fitness & muscle toning
• If rain or other inclement weather will announce alternate indoor location.

WHEN: September 21, 2009

Session times will be decided based on popular demand

• Mon/Wed ( Two Sessions: Team 1 & Team 2)
• Tues/Thurs(Two Sessions:  Team 3 & Team 4)
• Friday (One Session: Team 5 & Team 6)
• Sat    (One Session:  Team 7 & Team 8 )

WHY HIRE ME: I desire to get a professional training certification, but want to test my techniques & marketability as well as attain measurable results from other subjects.  Also, seeking to earn extra income for college tuition coming up in January 2010.

ABOUT YOUR COACH:

• 13 year fitness aficionado
• 13 years training herself and achieving her fitness goals
• 13 years encouraging & motivating others
• 2009 ING Half-Marathon Finisher (Time 2 hrs 47 min)
• Heart & Soul Fitness Magazine Top Ten Reader Cover Model Competition (2000)
• Heart & Soul Fitness Magazine Demonstration Model (2000)
• 2003-2004 My Sister’s House Women’s Drug Recovery Program Volunteer Fitness Instructor

EXTRAS TO NOTE:

Will take measurements, weight, before and after photos.  Although, we will take weight via scale, we will be focusing on inches lost and how clothes fits over the scale.  You may want to get a heart rate monitor, a jump rope, and 5-10lb dumb bell weights.  Also an IPod will be helpful for run-walks.

If this sounds like something you or your friend or friend of a friend would be interested in, please comment below and email me with your contact information at yourglowing@yahoo.com.