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.  

  

New Way to Receive WEP's

While my son is away, I am working diligently to improve all facets of N2SHAPE's Services before 2009 starts.  The first service that I have chosen to work on is how you receive your WEP!  I decided to put the WEP in a blog format for the following reasons:  no one will be left off of the e-mail list, all past WEP's will be archived so there will be a record, and you can make comments if you like so that I can read them right on the blog without having to send me an e-mail!  

As I have done in the past, you will have a new WEP on Sunday.  I will send out an e-mail for the first few weeks remding you to check the blog for your new WEP.  After that, it will become your responsibility to check it each Sunday!  Please remember, the blog's address is www.n2shapewep.blogspot.com.

Always,

Ellen

Your Dedicated Personal Trainer