Week Six Top Ten!
Larry Dove Does It AGAIN!
I challenged Larry to lose at least five pounds in week six, and boy did he take me at my word! He didn’t lose only five pounds, oh no,
Mr. Over-chiever lost 8.5 pounds!!!! Way to go my friend!
We have some new names in our top ten as well this week.
This week’s top ten are:
1. Larry Dove, lost 8.5 pounds with a percentage weight loss of 3.86%
2. Jan Buckley, lost 3.5 pounds with a PBW of 2.47%
3. Tom Frosch, lost 4.5 pounds with aPBW of 2.02%
4. Minerva Diaz, lost 3 pounds (that’s my girl, I knew you could nail it), and PBW of 1.72%
5. Samantha Steele, lost 2.5 pounds, and a PBW of 1.68%
6. Jane Alverado, lost 2.5 pounds, and a PBW of 1.27%
7. Tammishia Simmons, lost 1.5 pounds, and a PBW of 1.09%
8. Shawna Gomez, lost 2 pounds, and a PBW of 1.08%
9. Chantel Waterbeek, lost 1.5 pounds, and a PBW of .95%
and last, but not least...
...10. Rob Kent, lost 2.5 pounds (way to pull your head out and get it goin’ dude) .87% PBW
Congratulation to all of you! Each week has gotten harder and harder, and you continue to work it. You are a great example for us all.
Oh, and BTW, did anyone notice that the top four are on a certain someone’s team?
How the last two weeks will play out...
This is how the next two weeks are going to break down. We will meet this Sunday for our last group session ( 3:30 p.m. ). You will have exactly Six Days to bust your hump because the final weigh-ins MUST be completed BEFORE next Sunday (March 29). Just so you know, for the last week of training, you will only be getting a new cardio plan; no strength training for that week. You can weigh in anytime on Friday, or Saturday. If I were you, I would weigh in FIRST thing Friday morning on an empty stomach, without even drinking water. Minimal clothing as well-no nudies thank you very much! We open at 12 on Saturday’s.
Celebration BBQ!! At long last, we will share in our trials and tribulations with a pot luck barbeque that Sunday (March 29) afternoon at 4:00 p.m. at the horse stables on base. You are encourage to bring your spouse and children to this event. We want to share this the folks that have had to put up with us for the last eight weeks! There is a play area with swings and such for kids, as well as a dining area, and a grill etc. At that time, winners will be announced, awards given, trainer/client appreciation, etc.
This is going to be so fun and so exciting, I can’t wait. Make sure you bring your cameras, lawn chair, and your favorite dish!! Fitness Solutions will provide beverages (water-haha) as well as the meat (Carnitas), plates, forks, cups, napkins, ice, etc.
Now, quit reading and get your butt to the gym!
Big Girls Pole Dance Too!
Ebony Thomas, owner of Big Girls Pole Dance Too, and one of our Biggest Loser Contestants, invited all the ladies in our contest to her home for a pole dancing seminar this past Friday night. Unfortunately, I wasn’t able to attend, but the reviews from those that attended had a great time! For more information about this or to book your own party, check out Ebony’s web site at: www.biggirlspoledancetoo.com.
Ebony, on behalf of all of us, thanks so much! Now, this is what I call exercise!! WooHoo!
Week Five's Top 10!
Melissa Shupe! She lost 5 pounds, and a relative body percentage weight of 3.65% -Dude, good job!
Our top ten biggest losers for week five are:
1. Melissa Shupe- 5 pounds weight loss, 3.65% percentage body weight (pbw)
2. Frank Lopez-4.5 pounds, 2.30% pbw
3. Tess Wolstenholme, 3.5 pounds, 2.27% pbw
4. Larry Dove, 4 pounds, 1.79%pbw
5. Christina Watanabe, 3.5 pounds, 1.64% pbw
6. Jan Buckley, 3 pounds, 1.62% pbw
7. ElizabethTorres, 3 pounds, 1.46%pbw
8. Amber Peterson, 2.5 pounds, 1.41 % pbw
9. Shawna Gomez, 2.5 pounds, 1.33% pbw
10. Melissa Baran, 2 pounds, 1.17% pbw
As you can see by the numbers, the win is still open to those who want to nail it. The person that continues to work hard, eat well, and keep losing the 1-3 pounds a week is going to be the winner. No doubt. This is what I said from the beginning, it is consistency and steadfast that will win. But then again, like Larry Dove always says, we are all winners! Couldn’t have said it better myself Larry! A hearty congratulations to all of you that have worked so hard to achieve your goals.
Fitness Events for the week (or should I say weak?)
Sonya and her exercise partner, Bartley
Folks, it’s Wednesday already! Where does the time go? We’ve got lots of activities and events planned for the next few days, a little something for everyone.
1. I (Sonya)will be teaching some free weight and strength training to any that want to get some advanced extra training. Thursday night at 6:30 p.m., all team contestants invited to join me.
2. Ebony Thomas has volunteered to host and teach a “Pole Dancing Lesson” at her home Friday night at 8:30 p.m. It is free and the directions and her phone number are on the Fitness Solutions blog under the comments section. This party will be a “ladies Only” gala, sorry guys! I think this is going to be a blast! Ebony teaches this class professionally, and on behalf of all of us at FS, thanks so much for hosting.
3. Another reminder that on this Saturday morning, Kat will be teaching a walk/exercise class for one hour that morning, 0900 in base housing. You must call her to let her know if you plan on attending(997-0315 or 212-5145). This is an excellent opportunity to get some different cardio and some fun and companionship as well. Kat, thanks for hosting, we all appreciate it!! Take names and let me know who shows up and we will have a raffle for a prize on Sunday.
4. And lastly, Sunday, at 3:30 p.m. we will have our guest martial arts instructor coming in to teach martial arts cardio, strength training, and self defense moves. We will follow up with our normal training session and weigh- Ins.
Folks, we encourage each and every one of you to take advantage of these fabulous opportunities. Keep track of your eating and stay disciplined. If this were easy, everyone would be skinny~~and I would be out of a job. So, help me lose my job by you losing the fat!
Cheers-to your good health!
Sonya
Kat's hosting a power walk this Saturday!
Message from Kat: (condensed from email for the blog)
“This Saturday at 9 am I would like to try to do a group walk around the housing area. I tried to do this this last weekend and I dropped the ball.(Sorry Jane) But I am hell bent on getting it together this weekend. If it is sunny lets meet at my house in Regan park give me a call to get directions(997-0315 or 212-5145). We will be out for about a hour. This will be a walk/run/bee bop exercise. Lots of fun and calories burned. Bring kids(they need to be in a stroller or able to keep up), friends, better half's, dogs(only if they are sociable with other dogs) and anyone else that would like to join in. It will be lots of fun. Please note, if I don't hear from anyone that they want to do this I will be sleeping in. So please let me know if you want to do this. I will have drinks waiting at the end for us. The healthy kind of drinks, sorry Sonya.”
Funny Joke from Jan Buckley
)
This joke was passed to me by a Filipino friend, so I hope you enjoy it as much as we did.)
For all of you who are familiar with Filipinos and the wonders of lumpia,
and Filipinas(Filipino women)you will really appreciate this. For those of
you who aren't, it's funny anyway!
Jan
----------------
An elderly Filipino man lay dying in his bed. While suffering the agonies of
impending death, he suddenly smelled the aroma of his favorite food,
Filipino lumpia.
Gathering his remaining strength, he lifted himself from the bed.
Leaning against the wall, he slowly made his way out of the bedroom, and
with even greater effort, gripping the railing with both hands he crawled to
the kitchen.
With labored breath, he leaned against the door frame, gazing into the
kitchen. Were it not for death's agony, he would have thought himself
already in heaven. For there, spread out upon waxed paper on the kitchen
table were literally hundreds of his favorite food, lumpia.
Was it heaven? Or was it one final act of heroic love from his devoted
Filipino wife of sixty years, seeing to it that he left this world a happy
man?
Mustering one great final effort, he threw himself towards the table,
landing on his knees in a crumpled posture.
His parched lips parted, the wondrous taste of the lumpia was already in his
mouth, seemingly bringing him back to life.
The aged and withered hand trembled on to a lumpia, when he was suddenly
smacked with a spatula by his wife,
"Get out of here !" she shouted. These are for your funeral !"
Two more weeks and a wake up!
We’ve only two weeks left and lots left to teach you all, so I challenge each and everyone of you to really step up and knock it out. Even if you have been slipping, and not getting all of your training, in, don’t give up and don’t quit. Come for your training, and come for the information available, we’re here to help you through the end. We’ve got some special things in store for the next two weeks so keep reading.
I won’t be teaching ab class this Thursday, but I will be here tonight at 6:30 p.m., and Thursday night at 6:30 p.m. to help any and all who want some one-one-one free weight training. I’m also here Mon-Tues and Thurs mornings from 0630-12, so come in!!
Next Sunday, at 3:30 p.m. Kat has set up for us to have a guest, a martial arts instructor to teach martial arts cardio and strength, as well as some self-defense practices. He is generously donating his time to us and our cause for a healthier lifestyle, so please, try to attend if you can make it. The class will last between 30-40 minutes then we will teach you your new program and you will be finished for the day. You should be finished by 5:00 p.m, at the latest.
One of our contestants and one of our weekly biggest losers, Kim Turner, was in a car accident over the weekend. She was hurt, but not hospitalized and is recovering well. Keep her and the people that hit her car in your prayers. Kim we wish you a speedy recovery.
Ebony Thomas, one of our contestants, has also generously offered to host a “pole dancing seminar” at her home this Friday, (ladies only, sorry gentlemen). Ebony teaches this class professionally and we thank you as well for giving our contestants this opportunity. Ebony is sending phone number and directions today and I will post them as soon as I receive them.
I will post last week’s biggest loser first things Wednesday!
Folks-it’s a beautiful day, get out of the house, get in shape, and change your life. You deserve to be happy and healthy.
Week Four Biggest Loser Top 10!!
Excuse number 1:
I am going on vacation. SO FREAKING WHAT? You got two feet? Try walking as soon as you get out of bed!
Excuse number 2:
I work long hours and I am too tired. Okay, fine, see you in the grave, you can sleep then.
Excuse number 3:
My kids are sick and i can’t get to the gym. Uhhhh, can you do sit ups and push ups, and lunges in the living room while they are sleeping, and lastly, you with the big chocolate HOHO, put it down!
Excuse number 4:
Gas costs too much to drive to the gym! Yeah, so doesn’t getting your hair and nails done and I don’t see you skimping on those little items...
Excuse number 5:
I’m pms-ing and I really needed to eat six pounds of See’s candy!
Dude-I am the biggest choco-holic on the face of the planet, and you know what? It’s okay to eat chocolate! Just remember, you have to work EXTRA to work it off! No free lunches!!!!
Okay, I’m off my soapbox-Onto our top ten biggest losers-
Tammishia Simmons 3.55% total percentage weigh loss
Sonja White 2.9% (why do i love that name?)
David Greenwald 2.6% (Dude, you are so getting it)
Jane Alverado 2.5% (Jane works 12 hour shifts as a nurse, and still continues to find a way to make it work, you go girl)
Cameron Llewellyn 1.99% (an active duty navy lady0
Larry Dove1.75% (Larry is kicking Mr. Fire Chief’s butt this week)
Elizabeth Torres 1.46% (go lizbeth, go lizbeth)
Melissa Baran 1.44% (she keeps making the top ten with Larry)
Linda Morris 1.26% (ask her about last weekend when she went to the coast )
April Levesque 1.17% (see it all does work)
Congratulations to all of you. This is hard, this lifestyle changing business, and I know it. I speak for all of our trainers, when we say, good on you!
Free weights rule!
I would like to recommend, at the very least, the following steps to begin (our biggest loser clients are learning this, this information is for those that are new to lifting weights.
How do I begin? Go to the gym!! Kidding!
Step 1:
Strive to complete at least three sets of each exercise for each body part, aside from your light warm-up set.
Step 2:
Exhaust your muscles on the last set of any move to maximize your results with free weights.
Step 3:
Use a spotter when increasing your weight in large increments, not only to avoid injury, but to maximize your weight-lifting potential. You will be able to experiment with more weight with a spotter than on your own.
Step 4:
Listen to your body. If it hurts, HELLO, do not proceed. Learn the very important difference between soreness and pain.
Step 5:
Keep track of your progress by writing down each exercise you complete, along with the weights lifted.
How do I know how heavy to lift?
Step1:
Employ the general rule of thumb that doing six to eight repetitions with heavy weights is best for bulking, while doing 10 to 20 repetitions with lighter weights is optimal for building and toning.
Step2:
When you are trying to figure out when to add weight is, ask yourself , “can I do three more repetitions at this weight?” If so, add at least five more pounds. If you can’t do all of the repetitions at that weight, you can always go back down, but you will never challenge yourself to your full potential if you don’t raise your weights.
Step3:
Always, always, always, have good form. When you cannot lift in good form, you are not doing yourself any favors.
How to lift weights without injury?
Lifting weights can have positive impacts on your health, including toned muscles and increased metabolism. However, lifting weights can also cause serious injuries if you are not familiar with proper techniques for this type of exercise. Here is a guide to lifting weights safely and effectively.
Step1:
Warm up with some light cardio or stretching exercises that will get blood flowing to your muscles. This will help alleviate soreness after your workout. Also incorporate a cool-down routine when you are done lifting weights.
Step 2:
Select a weight that is challenging yet moderately comfortable. You should feel some resistance while lifting but not so much that you have difficulty budging your arms or legs.
Step 3:
Get a good grip on the weights you are lifting. A dropped weight can cause serious injury if it lands on your body. If necessary, use gloves to help grip the weights in your hands.
Step 4:
Use proper form. Your back should be straight, feet shoulder length apart and eyes facing forward. You should also stand a good distance away from other lifters so that you don't risk a collision.
Step 5:
Lift slowly so that you don't sacrifice form. Use your center of gravity for stability and maintain a sense of control over every motion. Remember to breathe—depriving yourself of oxygen could be dangerous to your blood pressure.
Step 6:
Rest in between sets. Give your muscles a couple of minutes to cool down while you catch your breath and sip some water.
Now, quit reading, and get lifting
This is an actor, do not attempt alone...
And a lady takes the lead...
Congratulations to Kim Turner! Larry Dove, our Biggest Loser two weeks in a row, was pushed out in week three by Kim. We will have more info about Kim soon.