WEP's for the Week of Dec 29 - Jan 4

My contact information:  

ellen@n2shape.com (new e-mail address)

(703)9064413 Cell

Jim - Out of town.  First training session after holiday on Mon, 1/5 at 8:15 am. 

 

Carol - Out of town.  First training session after holiday on Mon, 1/5 at 9:00 am.  We will be training all of Jan on Mon and Wed at 9:00 am.  

Edgar - Out of town.  First training session again is on Tues, 1/6 at 8:15 am.

Susan - Running while out of town.  

• Wed, 12/31 for 8:15 am Training Session with Ellen
• Thurs, 1/1 9:30 am Spinning 
• Sat,1/3 8:00 am Boot Camp
  

Fran - Not in the gym this week but will be walking on her Treadmill and staying active!  

Back to training on Jan 5 at 11 am and Jan 8 at 9:45 am.  Then this lovely snowbird flies away to Florida.  Working on finding you a trainer while in Florida.  

Gary - Out of town.  First stretching session again on Wed, 1/7 at 9:45 am.

Neil - Training on Mon, 12/29 at 10:15 am.  Do routine on own two times that week.

  

Brenda - Training on Tues, 12/30 at 6:00 am with Alfred.  Spinning (1) Need to get in one other training session this week.   Please e-mail me what is a good day/time for you and I will see what we have.  

Foad - Training on Tues 12/30 and Fri 1/2 at 7:15 am.  Please warm-up with 15 minute on the bike on Hills or Interval at Level 9/10.  

Kimya - Training on Tues, 12:30 at 9:00 am.  Spinning (2).  Running (4 miles).  Weight Routine on own (2).  Stairs (4 flights).  

Diane Fras - 12/29 7:15 pm CFA/Goal Setting; 1/3 10:45 am Training.  120 minutes bike.   

Trishla - 12/29 6:30 pm;  Training; 12/31 - Need to make our training session at 7:45 am or at 9:00 am instead of 12:45 am.  Please let me know.  Trekking - 4 miles.  Zumba (1).   Spinning (1).  

Lynda - CFA on Mon, 12/29 at 11:00 am.  Mon at 12:00 pm Body Conditioning or Group Training at 5:30 pm.    Wei Yoga on Wed at 12:00 pm.  Spinning (1).  Cardio of your choice 180 minutes.  

Darcy - CFA on Mon, 12/29 at 11:00 am.  Group Training on Mon at 5:30 pm.  Spinning (2)  Treadmill on own (10 miles).  Wei Yoga on Wed at 12:00 pm.  

Maryl - Ice and compression of the knee?  CFA on Mon 12/29 at 11:00 am if you feel up to it!!! Group Training Mon at 5:30 pm and Sat at 9:00 am.  Pilates (2).  Elliptical Trainer and Upper Body Ergometer (90 minutes for the week).  

Diane Fitz - CFA the week of Jan 5.  Can you make it on Thurs, 1/8 at 5:30 pm for a CFA? Please e-mail me to let me know. Spinning (1)  Group Training on Sat 1/3 at 9:00 am.

Mak - Group Training on Mon, 5:30 pm and Sat 9:00 am.  Boot Camp (1)  Spinning (1).  Run/Walk on TM (10 miles).  1 scoop of vanilla protein per day.  I will bring your whey and red tube on Monday.  New goals set for 2009!  Let's get going!

Cris - Out of town the beginning of the week.  Spinning on Thurs, 1/1 at 9:30 am with Ellen!!!!!  Group Training on Sat at 9:00 am.  Running 4 miles on own.  Working on CFA to send to you by e-mail.  Also working on reformulating your training program for 2009!  Please check private e-mails.  

Meg - Training on Wed at 7:30 pm.  Do routine given twice per week.  Swimming two times per week.  40,000 steps this week.  

Julie - Training on Tues at 6:30 am.  Spinning (2).  Boot Camp (1).  Cardio of your choice (120 minutes)  Pushups 200.  

Alison -  Training on Tues at 6:30 am.  Spinning (2).  Boot Camp (1).  Cardio of your choice (120 minutes)  Pushups 200.  

Shannon - Out of town.  Back on Mon, 1/5/08.  

Karen W - TBC on Mon at 12:00 pm, Tues at 9:45 am Training (warm-up with a 1 mile walk), Spinning on Thurs at 9:30 am with Ellen, Cross Training Cardio 90 minutes.  WW.

Marcy P - TBC on Mon at 12:00 pm, Tues at 9:45 am Training (warm-up with a 1 mile walk), Spinning on Thurs at 9:30 am with Ellen.   Will bring red tube on Tues, 12/30.

Brianne - Out of town. Back on Mon 1/5/08.

Sara - No show for Boot Camp this past week???? Wedding is here.  Training on Tues at 8:00 pm & Fri at 7:30 am.  Spinning (2): Thurs at 9:30 am & Fri at 6:30 am.  Running on own (6 miles).

Jenna - TBC on Mon 12/29 at 12:00 pm.  Training on Tues, 12/30 at 11:15 am (instead of Wed at 11:15 am).  Please call me at (703)9064413 or e-mail me at ellen@n2shape.com to confirm.  Spinning (1). Pushups 200 on own.  Sit-ups 200 on own. 

Karen/Kelley - Training on Thurs at 10:30 am.  

Charles - Training on Sat at 10:00 am. Warm-up with 1 mile walk on TM.  Would like to see you do one workout on your own at home this week please.  

Stephanie/Luke - Training on Sat at 11:30 am.  Training on own during the week once.  Spinning on Thurs, 1/1 at 9:30 am with Ellen!!!!!

Riverhouse - Group Training on Tues 12/30 at 6:30 pm with Ellen.  Please do one other day per week weight training on own along with recommended cardio minutes below:

Allana -  120 minutes

Marwa - 8 miles Running.  60 minutes cardio of your choice on own.  

Leslie - 120 minutes

Don - Out of town but hoping doing cardio on his own????

Margie - Walking outside and on the treadmill for a total of 10 miles per week.

Nic - 120 minutes cardio.

Neveen - Walking on TM 4 miles.  Recumbent Bike 60 minutes.  Elliptical Trainer 60 minutes.

 Janice - 150 minutes cardio of your choice.