WEP's for the Week of Feb 9 - 15

ONSITE CORPORATE TRAINING


FCA

Mon 12:30 pm Weight Training w/Alfred
Tues 12 pm Body Conditioning w/Anne
Wed 12 pm Flow Yoga w/Deidre
Thurs 11:00 am Cardio & Wgts w/Ellen

ASCD

Mon & Wed Yoga at 5 pm w/Beth
Tues & Thurs Zumba at 5 pm with Liza

THE RIVER HOUSE

GT on Tues at 6:30 pm with Beth
Thurs at 6:30 pm Fitness Assessments with Ellen

New session starts on Tues, 2/17. $ must be in to Ellen this week.

WEP's for the Week: One group training session with Beth, one on your own (FA on Thurs does not count) and cardio below...

Allana - 120 min/wk cardio.
Janice - 150 min/wk cardio.
Shu – Run 4 miles/wk.
Leslie - 120 min/wk cardio.
Margie - 60 min/wk cardio.
Nic - 120 min/wk cardio.
Don - 60 min/wk cardio.
Neveen - Walk 4 miles/wk. 120 min/wk cardio in addition to walking.
Marwa - In Egypt.


GROUP TRAINING IN TYSONS

6:30 am Tues

Julie - GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200. Worked very hard in Boot Camp on Sat!
Alison - GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200. Keep up the good job with eating!
Brianne – GT on Tues at 6:30 am. Spinning (2). Great attendance this week.

9:00 am Tues (earlier time just for 2/10)

Karen M – Mon TBC at 12 pm; GT on Tues at 9:00 am. Meet with Karen on Sat to do cardio/wgts. Walking 1 mile prior to each session. Cardio on own 45 minutes. Very please with how hard you are working.
Luis - GT on Tues at 9:00 am and Thurs at 5:30 pm am. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week. Hope you are better????
Karen W - Mon TBC at 12 pm; GT on Tues at 9:00 am . Treadmill 6 miles. Meet with Karen on Sat to do cardio/wgts. Weight Watchers. Bodyfat is on its way!
Marcy P - Mon TBC at 12 pm. GT on Tues at 9:00 am (will take bodyfat on Tues). Spinning (1). Glad you made it back.

5:30 pm Mon/Thurs

Maryl– GT Mon & Thurs at 5:30 pm. Pilates (2). Spinning (1). Cardio of choice 90 minutes. So strong!
Cris – GT on Mon and Thurs at 5:30 pm. Running 8 miles. 500 feet on Jacob's Ladder!
Lynda - TBC on Mon at 12 pm; Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.
Shannon – GT on Mon at 5:30 pm and PT on Wed at 7 am. Spinning (2).

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 - Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun. Sunday, February 1, 2009 Sunday, February 1, 2009
Kelly/Karen - GT on Sat at 9 am.

PRIVATE TRAINING

Gwen – Mon at 7:30 am Training. One other WT workout per week. Walking on own 8 miles. Lost 2 lbs this week!
Vanesa - PT on Mon & Wed 10:45 am. Spinning (1); Zumba (1). Running 4 miles. Weight Watchers on-line. Jacob's ladder 500 feet!
Trishla – PT on Wed at 12:30 pm (body fat prior to warm-up). Spinning (1). Zumba (1). Body Pump (1). Took Running out because recovering from being sick.
Sherry – PT on 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 Wed at 11:45 am. Group Exercise at FCA M,T,Th. Cardio on own 90 minutes. Great workout on Sat with Joey!
Edgar - Out of town.
Susan - Wed at 8:15 am PT. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions. Congrats on doing Jacob's ladder & getting to the gym 4x!
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). Spinning 2x this week!
Foad – PT on Tues at 7:15 am & Fri at 7:15 am. Warm-up prior to start of session with 15 minutes, Random, Level 10 on Bike. Didn't here from you about Sat :(
Kimya – GT on Tues at 6:30 am. PT on Wed at 7:30 am. Spinning (2). WT on own (1) – one strength. Running 5 miles. Weight Watchers. Down by almost a pound this wk. Working hard!
Diane Fras – PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 120 minutes. Great ball workout on Sat! Keep up the hard work!
Meg – PT on Thurs at 7:30 pm. One WT session on own. 15,000 steps per day. Great at doing steps last week!

WEP's for the Week of Feb 2 - 8

Looking for a unique gift for Valentine's Day?

Give your partner a gift certificate for a 30 minute  manual stretch with Ellen.   

$45 delivered to you by e-mail

ONSITE CORPORATE TRAINING

FCA - 

• Mon 12:30 pm Weight Training w/Alfred
• Tues 12 pm  Body Conditioning w/Anne
• Wed 12 pm Flow Yoga w/Deidre
• Thurs 11:00 am 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 with Ellen.
4. New session starts on Tues, 2/17. Sign-up NOW to reserve your spot! New time will be Tues and Thurs at 7 pm to that no one has to rush and can warm-up prior!  
5. WEP's for the Week
   Allana - 120 min/wk cardio.  Did you get the puppy?
   Janice - 150 min/wk cardio.   
   Shu – Run 4 miles/wk.  
   Leslie - 120 min/wk cardio.  
   Margie - 60 min/wk cardio.     
   Nic - 120 min/wk cardio.  Diana is joining us this Tues.  Pls remind her.   
   Don - 60 min/wk cardio.  Have not heard anything from you??? All ok?   
   Neveen - Walk 4 miles/wk.  120 min/wk cardio in addition to walking.  
   Marwa - In Egypt.

GROUP TRAINING IN TYSONS

6:30 am Tues -

Progress:  Up to 6 flights on the stairs and strength is steadily increasing!   
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.  
Brianne – GT on Tues at 6:30 am. Spinning (2).

9:45 am Tues (and Thurs this week to make up for snow day)

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. Thanks for sending me an update by e-mail!
Luis - GT on Tues at 9:45 am and Thurs at 9:45 am. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week.
Karen W - Mon TBC at 12 pm; GT on Tues & Thurs at 9:45 am . Treadmill 6 miles. Weight Watchers.
Marcy P - Mon TBC at 12 pm. GT on Tues & Thurs at 9:45 am. Spinning (1).  

5:30 pm Mon/Thurs
Maryl– GT Mon & Thurs at 5:30 pm. Pilates (2). Spinning (1). Cardio of choice 90 minutes.
Cris – GT on Mon and Thurs at 5:30 pm. Running 8 miles. 
Lynda - TBC on Mon at 12 pm; Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes. 

Shannon – GT on Mon at 5:30 pm and PT on Wed at 7 am. Spinning (2). 

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 -  Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.  Working on Diet/Nutrition program.  
Kelly/Karen - GT on Sat at 9 am.  


PRIVATE TRAINING

Gwen – Mon at 7:30 am Training.  One other WT workout per week. Walking on own 8 miles.

 Vanesa - PT 2 times with Ellen this week.  Spinning (1); Zumba (1). Running 4 miles. Weight Watchers on-line.  

Trishla – PT on Wed at 12:30 pm.  Spinning (1). 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 Wed at 11:45 am and Sat at 11:30 am (w/Joe).  Group Exercise at FCA M,T,Th. Cardio on own 90 minutes.   

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 - Tues 9:00 am PT.  Wei Yoga on Wed at 12 pm. 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 Tues at 7:30 am (with brother) and Fri at 7:15 am. Warm-up prior to start of session with 15 minutes, Random, Level 10 on Bike. If have time this week, want to get you in an addt'l session.  

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. One WT session on own.  

Sara – PT on Tues at 6:00 am with Alfred.  Take body fat.