WEP's for the Week of Jan 26 - Feb 1

Looking for a unique gift for Valentine's Day?

Schedule a manual stretch and relaxation session for you & your partner

with Ellen in the privacy of your home

Valentine's Day falls on a Saturday so get the afternoon treatment

and follow it up with dinner later!

Times and spaces limited.

First come first served. $110

ONSITE CORPORATE TRAINING

FCA -

• Mon 12:30 pm Weight Training w/Alfred
• Tues 12 pm Staying Young w/Anne
• Wed 12 pm Flow Yoga w/Deidre
• Thurs 11:00 am Interval Training (Cardio & Wgts) w/Ellen.

ASCD -

• Mon & Wed Yoga at 5 pm wBeth
• Tues 5 pm Body Conditioning w/Ellen
• Thurs Zumba at 5 pm w/Liza

RIVERHOUSE -

1. GT on Tues at 6:30 pm & Thurs at 7 pm.
2. Please do recommended cardio along with two training sessions this week.
3. CFA for this session on Thurs, 2/12 6:30 pm.
4. New session starts on Tues, 2/17. Sign-up NOW to reserve your spot!
   
   Allana - 120 minutes
   Janice - 150 minutes cardio of your choice.
   Shu – Run 4 miles total.
   Leslie - 120 minutes
   Margie - Cardio of your choice for 60 minutes this week.
   Nic - 120 minutes cardio.
   Don - Do cardio on your own for 60 mintues this week.
   Neveen - Walking o n TM 4 miles. Recumbent Bike 60 minutes. Elliptical Trainer 60 minutes.
   Marwa - In Egypt.

GROUP TRAINING IN TYSONS

6:30 am Tues - Would like to see Julie and Allison teaming up to keep each other on track diet wise. This is happening!
Julie - GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.
Alison - GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200. &n bsp;Work on better diet this week.
Brianne – GT on Tues at 6:30 am. Spinning (2).
9:45 am Tues
Karen M – Mon TBC at 12 pm; GT on Tues & Thurs at 9 :45 am. Walking 1 mile prior to each session. Cardio on own 45 minutes. Turn in Food Diary every Tues. Haven't gotten this?
Luis - GT on Tues at 9:45 am and Thurs at 5:30 pm. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week.
Karen W - Mon TBC at 12 pm; GT on Thurs at 9:45 am . Treadmill 6 miles. Weight Watchers.
Marcy P - Mon TBC at 12 pm. GT on Thurs at 9:45 am. Walking on own 4 miles this week.

5:30 pm Mon/Thurs
Darcy – GT on Mon and Thurs at 5:30 pm. Wei Yoga on Wed at 12:00 pm. Spinning (2). Walking 6 miles.
Maryl– GT Tues at 9:45 & Thurs at 9:45 am/5:30 pm. Pilates (2). Spinning (2). Cardio of choice 90 minutes.
Mak - GT on Mon & Thurs 5:30 pm. Boot Camp (1) Spinning (1). Run/Walk on TM (10 miles). 1 scoop of vanilla protein per day.
Cris – GT on Mon and Thurs at 5:30 pm. Running 8 miles.
Lynda - Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.

9:00 am Sat
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Carol - Report in to Ellen on Wed on status of Weight Watchers. Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.
Kelly/Karen - Mon 6:30 pm PT. Please do two 30 minute exercise sessions of cardio on your own this week.
Shannon – GT on Mon at 5:30 pm and PT on Wed at 7 am. Spinning (2).

PRIVATE TRAINING

Todd - PT on Wed at 12:30 pm. Run 4 miles on own. 75 pushups. 75 situps.
Gwen – Sick this week. Walking on own 8 miles. Vanesa - Spinning (2); Boot Camp (1) Zumba (1). Running 4 miles. Personal Training on Wed at 11:00 am with Ellen.
Trishla – PT on Wed at 11:45 pm. Spinning (2). Zumba (1). Body Pump (1). Running 6 miles.
Sherry – PT on Tues and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim Mon & Fri 8:15 am PT. Walk 4 miles.
Deb B – PT on Fri at 9 am. Walking as much as you can in San Diego this week outside! 2 miles per day.
Edgar - Tues at 8:15 am PT and Thurs at 8 am PT. Weekly cardio 180 minutes on own. One liquid protein for breakfast and one before dinner.
Susan - Wed 8:15 am PT. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions.
Neil – PT on Mon at 10 am. Do routine on own two times that week. ;
Brenda – PT on Tues at 5:45 am with Ellen and Thurs at 6 am. Spinning (1).
Foad – PT on Wed at 10 am and Fri at 7:15 am. Warm-up prior to start of session with 15 minutes, Random, Level 10 on Bike.
Kimya – PT on Wed at 7:30 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.
Diane Fras – PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 120 minutes.
Meg – PT on Tues at 7:30 pm. Swimming (2).
Sara – PT on Wed at 8:30 pm with Alfred (has only that time on Wed evening) & Fri 7:30 am. Spinning (2). Running 6 miles this week.

WEP's for the Week of Jan 19 - 25

WEP's for the Week of Jan 19 - 25
Ellen’s Weekly Message: I am happy that many of you are off for the long weekend। It is a cold one but it sure is a good time to regroup. take time for yourself, and plan for the upcoming year. Time off to do nothing - it is good for the soul.

ONSITE CORPORATE TRAINING
FCA - Wed Yoga a 12:00 pm with Deidre, Thurs Cardio/Abs at 11:00 am with Ellen
ASCD - Wed Yoga at 5:00 pm with Beth, Thurs Zumba at 5:00 pm with Liza
RIVERHOUSE -
No GT on Tues due to Inauguration. Rescheduled to Thurs, Feb 12.
Thurs at 7:00 am exercise class with Beth.20
Please do the weight routine given to you last Tues 2x/wk w/partner and cardio below:
Allana - 120 minutes
Janice - Looking Good! 150 minutes cardio of your choice.
Shu – Run 4 miles total.
Leslie - 120 minutes- MIA on Tues!
Margie - Made it to class this week. Kudos. Cardio of your choice for 60 minutes this week. Please make the time if you can.
Nic - 120 minutes cardio.
Don - Do cardio on your own for 60 mintues this week. Hook up with your partner - Nic!
Neveen - Biggest Loser! Walking on TM 4 miles. Recumbent Bike 60 minutes. Elliptical Trainer 60 minutes.
Marwa - Off to ईजिप्ट

GROUP TRAINING IN TYSONS

6:30 am Tues - Would like to see Julie and Allison teaming up to keep each other on track diet wise.
Julie - Away for the weekend skiing! GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.
Alison - Away for the weekend in Richmond!GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200. Work on better diet this week.
Brianne – GT on Tues at 6:30 am। Spinning (2).

9:45 am Tues
Karen M – Nice to see you coming on on your own on Sat! Pls bring agreement on Tues. GT on Tues & Thurs at 9 :45 am. Walking 1 mile prior to each session. Cardio on own 45 minutes. Turn in Food Diary every Tues.
Luis - Worked hard this week. Pls bring agreement on Tues. GT on Tues at 9:45 am and Thurs at 5:30 pm. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week.
Karen W - Thank you for being such a great motivator. You are the Queen Bee! Hope Jennifer's party turned out well.
GT on Tues & Thurs at 9:45 am. Treadmill 6 miles. Cross Training Cardio 90 minutes. Weight Watchers.
Marcy P - Hope you are better. GT on Thurs at 9:45 am & Sat at 9:00 am.

5:30 pm Mon/Thurs
Darcy – Out of Town. C2
Maryl– Missed you in spin today. We had Dire Striats! Will have to play at Thurs Spin. GT Tues at 9:45 & Thurs at 9:45 am/5:30 pm. Pilates (2). Spinning (2). Cardio of choice 90 minutes.
Mak - Party this weekend! I am sure you looked fabulous! GT on Thurs 5:30 pm & Sat at 9:45 am. Boot Camp (1) Spinning (1). Run/Walk on TM (10 miles). 1 scoop of vanilla protein per day.
Cris – GT on Thurs at 5:30 pm & Sat at 9 am. Running 8 miles.
Lynda - Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.

9:00 am Sat
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Carol - Working so hard! Report in to Ellen on Wed on status of Weight Watchers. Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.
Kelly/Karen - Please do two 30 minute exercise sessions of cardio on your own this week.
Shannon – Thank you for the rug! GT on Tues at 9:45 am or Sat at 9 am; PT on Wed at 7 am। Spinning (2).

PRIVATE TRAINING
Todd - PT on Wed at 7:30 am. Run 4 miles on own. 75 pushups. 75 situps.
Gwen – Looking Good! PT on Wed at 7:30 am. WT on own 2 times. Walking 6 miles. Biking 60 minutes.
Trishla – PT on Wed at 12:30 pm. Spinning (2). Zumba (1). Body Pump (1). Running 6 miles.
Sherry – PT on Tues (hoping that I make it through the traffic) and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim – Looking Svelte! Mon 9 am & Fri 8:15 am PT. Walk 4 miles.
Deb B – PT on Tues at 8:15 am & Fri at 9 am. Cardio with Ellen on Thurs at 11 am at FCA. Spinning (1) (at either gym). Additional Cardio on own of 90 minutes this week.
Carol - Working so hard! Report in to Ellen on Wed on status of Weight Watchers. Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.
Edgar - Dropped some pounds for the Inauguration??? Mon & Thurs 8:15 am PT. Weekly cardio 180 minutes on own. One liquid protein for breakfast and one before dinner.
Susan - Wed 8:15 am PT. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions.
Neil – PT on Mon at 10 am. Do routine on own two times that week.
Brenda – PT on Mon at 7:30 am and Thurs at 6 am. Spinning (1).
Foad – PT on Tues and Fri at 7:15 am. CaOn vacation in Ethiopia!
Kimya – PT on Tues at 9:00 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.
Diane Fras – PT on Mon at 11 am and Sat at 10:45 am. Biking on own 120 minutes.
Meg – Will not see you this week but PLEASE do routine given three times this week. 15,000 steps. Swimming (2).
Shann on – Thank you for the rug! GT on Tues at 9:45 am or Sat at 9 am; PT on Wed at 7 am. Spinning (2).
Sara – Great to have you in Boot Camp Sat. Missed you on Sun in Spinning. PT on Tues at 8:00 pm (or do you want to change this) & Fri 7:30 am. Spinning (2). Running 6 miles this week.

WEP's for the Week of Jan 5 - 11

WEP's for the Week of Jan 5 - 11

Weekly Message:  Now that the holidays are over, we all will focus more on the economic situation which does not always look bright.  The best thing that you can do is to not let the "disease" of gloom/doom take over just because it took over someone else, continue to exercise to deal with stress and to keep medical expenses down, and DO NOT cancel your memberships because you are running scared!  Exercise should be a top priority!  Cut something out such as eating out, taking a trip, or your regular pedicure.  You CANNOT AFFORD to STOP!  You need to do it for your health, sanity, and most of all, for YOURSELF!  

Jim - Tues & Fri 8:15 am One-on-One Training.  Walk 4 miles.  Hoping your ankle made it through ski season!

Deb B - Wed 12:00 pm One-on-One Training.  Group Training on Mon with Alfred at 12:30 pm and Thurs with Ellen at 11:00 am.  Spinning on Fri at 6:30 am.  Additional Cardio on own of 90 minutes this week.  Please write down everything that you eat and drink!  

Carol - Mon (Set 2009 goals) & Wed 9 am One-on-One Training. Sat 9 am Group Training. Spin Tues, Thurs, Sun.  

Edgar - Tues & Thurs 8:15 am One-on-One Training.  Weekly cardio 180 minutes on own.  One liquid protein for breakfast and one before dinner.  

Susan - Wed 8:15 am One-on-One Training.  Thurs 9 am Spin.  Sat 8 am Boot Camp.  On own:  One Weight training session at home, Running 10 miles, Spinning (1). 

Fran - One-on-One Training on Mon 11 am and Thurs 9:45 am.  Will have a trainer for you in Florida by Thurs.  

Gary - Private Stretching session again on Wed, 1/7 at 9:45 am.

Neil - One-on-One Training on Mon at 10 am.    Do routine on own two times that week.  

Brenda - One-on-One Training on Tues & Thurs 6 am, 12/30 at 6:00 am with Alfred.  Spinning (1)

Foad - One-on-One Training on Tues  & Fri at 7:15 am.  On Tues - body fat check.  Please find me before you warm-up so that I can take your body fat.  Warm-ups this week:  Elliptical Trainer for 15 min prior to session instead of the bike.  

Kimya - Out of town Skiing.  

Diane Fras - One-on-One training on Mon at 7:15 pm and Sat at 10:45 am.  Biking on own 120 minutes.  

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

Darcy - Group Training on Mon and Thurs at 5:30 pm. CFA on Tues at 9:45 am.  Treadmill on own (12 miles).  

Maryl - Passed CFA with flying colors!  Group Training Mon at 5:30 pm and Thurs at 5:30 pm (or Sat at 9:00 am). Pilates (2).  Spinning (2).  Cardio of choice 90 minutes. 

Diane Fitz -Passed CFA with flying colors!  Group Training on Sat at 9 am.   Spinning (2)  Weight Training on own (1) unless you can make a Group Training during the week on Mon or Thurs at 5:30 pm.  Cardio of choice 90 minutes.

Mak -  Group Training on Mon 5:30 pm, Thurs 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. 

Cris - Group Training on Mon and Thurs at 5:30 pm.  Running 8 miles.  

Meg - Training on Wed at 7:30 pm.  Do routine given twice per 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 - Group Training on Tues at 6:30 am & Sat at 9:00 am and One-on-One Training on Thurs 7:30 am. Spinning (2).  

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.   

Brianne - Group Training on Tues at 6:30 am.  Spinning (2).  

Sara - One-on-One Training on Mon & Tues at 8:00 pm and Fri at 7:30 am.  Spinning on Fri at 6:30 am.  Boot Camp (1).  Running 6 miles this week.  

Karen/Kelley - Couples Training on Mon at 6:30 pm.    
  
Stephanie/Luke - Couples Training on Sat at 10:00 am.  1:30 am.  Training on own during the week once.  

Riverhouse - Group Training on Tues 6:30 pm with Ellen and Thurs at 6:30 pm with Beth.   Please do your weight routine one other day per week with your partner in the group along with the recommended cardio below:  

Allana -  120 minutes

Marwa - Running 6 miles, Elliptical Trainer 45 minutes,  Biking 45 minutes.  

Leslie - 120 minutes

Don - Attend class this week both times!

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.  Back on her diet!