TEAM CHALLENGE

SUE


Weight-same

Body Fat % (to be measured every 2 weeks)N/A

Workouts (Number of days this week)5

Trainer (Comments)Yoga with Maribeth (she is the best)

Who Trained (Comments)N/A

Other Comments: I'm feeling like i am at a standstill. Looking forward to next Friday!! It is over and we can see who the big winner is

TEAM CHALLENGE

Maribeth


Weight: 117

Body Fat % (to be measured every 2 weeks)N/A

Workouts (Number of days this week)5

Trainer (Comments)Laurel

Who Trained (Comments)N/A

Other Comments: The biggest competition in FFC to me is myself. Letting go of what my body used to be and understanding it for how it is today. Being in the now and appreciating every movement my body does.

TEAM CHALLENGE


Maribeth 5/5


Weight: 117

Body Fat % (to be measured every 2 weeks): N/A

Workouts (Number of days this week)6

Trainer (Comments) N/A

Who Trained (Comments):N/A

Other Comments: It feels good to be fit!!


Kari- 5/7


Weight- 122

Body Fat % (to be measured every 2 weeks): N/A

Workouts (Number of days this week)4

Trainer (Comments) Sue and I have been training together

Who Trained (Comments)

Other Comments: I am the underdog and I am going to come from behind to win at least something!! It's been challenging juggling 2 jobs and this challenge, but fun to see how everyone else has progressed and how we motivate each other!!

TEAM CHALLENGE


Sue 5/2


Weight: Lost 6 pounds total

Body Fat % (to be measured every 2 weeks) -N/A

Workouts (Number of days this week) 6

Trainer (Comments) : Kari and I trained each other

Who Trained (Comments)

Other Comments: I have really enjoyed this challenge. It has been a great learning experience not only from the fitness side, but also in dealing with and overcoming obstacles.



Laurel 5/2

Weight: Same

Body Fat % (to be measured every 2 weeks): 19% lost another %

Workouts (Number of days this week): 6

Trainer (Comments): N/A

Who Trained (Comments): N/A

Other Comments: I am frustrated with my non-weight change. I have been working hard and eating great, hopefully change will be happening soon.

TEAM CHALLENGE


Maribeth - 4/25



Weight: N/A

Body Fat % (to be measured every 2 weeks)

Workouts (Number of days this week): 6

Trainer (Comments): Kari- I wanted my butt kicked and she did it!!

Who Trained (Comments): N/A

Other Comments: MasterCard buys you the dedicated personal trainer to help you with your goals. When you feel an increase in vitality and see your results. PRICELESS!!

TEAM CHALLENGE

Sue -4/25

Weight- Down 5.5 pounds total

Body Fat % (to be measured every 2 weeks)- Lost 5%

Workouts (Number of days this week)- 6

Trainer (Comments)- Laurel, Damon

Who Trained (Comments)- Nobody

Other Comments: I am trying to step it up. Laurel gave me a great upper body workout and Damon gave me a killer lower body workout. I have also tried to use the elliptical more this week. I find it more challenging than the treadmill. Six weeks down-Four to go!! I have definitely noticed changes in my body-I feel stronger.

TEAM CHALLENGE


Sue- 4/18

Weight:No weight loss this week 3.5 to date

Body Fat % (to be measured every 2 weeks): N/A

Workouts (Number of days this week): 6

Trainer (Comments): Maribeth did Yoga w/ me

Who Trained (Comments): Laurel

Other Comments: I had a great Yoga session with Maribeth. She is full of great information and is such a wonderful calming force to be around.


Laurel-4/18

Weight:same- can you say plateau??

Body Fat % (to be measured every 2 weeks)-N/A

Workouts (Number of days this week)6

Trainer (Comments)- Sue, Kari, Maribeth

Who Trained (Comments)They are afraid of me

Other Comments: I actually did the elliptical today as an interval because my burn has declined with the same amount of work I was doing before. I am averaging over 10,000 steps and 2 hours of activity. I would like to lose 5 more pounds. I am going to try and challenge myself to do 12,000 steps per day. The steps really make a difference. I love the bodybugg!!

“I Don’t Feel Like It”

How many times have we said this when it comes to our workouts? Come on, don’t lie we all have and unfortunately for me more than I would like to admit. It happens and sometimes it is justifiable but I would venture to say that 95% of the time it is nothing more than a lame excuse.

Let’s take a look at the list of lame excuses:
-Busy
-Tired
-I have too much work
-I have to pick up the kids
-I will do it later (yeah right)
-I don’t have time (what a joke)


I almost did this the other day. I said “I don’t feel like it” but fortunately my competitive side stepped in and said stop being a #$%&*. I am in the middle of the team challenge and I am going to skip a 45 minute workout? You have got to be kidding me. I went out and had a great workout and felt great for the rest of the weekend.

Think about that for a minute. It was 45 minutes from start to finish. The reality is you can get a great workout in 20-30 minutes. How much TV do you watch? The national average is four hours per day. How much time do you waste surfing the Internet? When is the last time you went for a walk?

Think about our soldiers in Iraq. What would they rather do, workout or look for suicide bombers? What about the people in Darfur? Feed me and I will gladly workout. There are people in this world that have it 10 times worse than you do and yet you get bigger, have less energy, get heart disease, or diabetes.

The next time you “don’t feel like it” think twice! Visualize the positive things you will get from working out. Focus on that new outfit you will look great in. See yourself finishing that competition. And stop the excuses!!

TEAM CHALLENGE UPDATE


Deanna


Weight- down 2 pounds

Body Fat % (to be measured every 2 weeks)- Down 1.5 %

Workouts (Number of days this week)- I have been averaging 4-6 workouts per week

Other Comments:

I am so glad I took on this challenge. It hasn't been easy by any stretch. There have been good days and bad days but it has kept me from not giving up on my goals. I found that recording the calorie intake has been my biggest challenge. I know on certain days I have forgotten to record things, but i think I am getting it now. My favorite part has been training with the other trainers,I really enjoy it. It helps us to get to know each other better and get some new training ideas. I have learned so much since starting this challenge.

TEAM CHALLENGE UPDATE

SUE



Weight- Down 1/2 a pound this week total of 3.5 pounds in 4 weeks

Body Fat % (to be measured every 2 weeks)- Down .8%

Workouts (Number of days this week)- I only got 4 workouts in this week

Trainer (Comments)- Kari and I trained each other this week

Other Comments: This is hard work, but I have discovered that it's all about accepting the not-so good days and striving to be better and stay on track.

Team Challenge


Damon


Weight- gained one pound

Body Fat % (to be measured every 2 weeks)- Next week

Workouts (Number of days this week)5

Trainer (Comments)- Kari and Sue trained me. It makes a big difference with my form and getting pushed. I squeeze out that extra rep!!

Who Trained (Comments)- Sue and Laurel

Other Comments: We are coming up on the 4Th week of the challenge and this is where you can get off track and start to slack off. I am resetting my workout plan and reviewing my goals this weekend to help me stay on track.

I have been averaging over 12,000 steps per day. I want to point out that it takes a conscious effort to do so. I am enjoying the process but in the process I have discovered I was very sedentary. Not good!! This was a wake up call for me and I will be more aware of my activity levels from now on. I can not stress enough how the bodybugg helps to keep me honest.

Team Challenge

Sue

Weight- Down another pound, 3 pounds total since start of challenge

Body Fat % (to be measured every 2 weeks)- Next Week

Workouts (Number of days this week)- 5

Trainer (Comments)- Damon

Who Trained (Comments)- I tried to train Kari twice but we could not connect

Other Comments: Great workout from Damon. I had to turn the "no whining" sign around. It is hard to stay on track with the nutrition piece because of all the visitors and family birthdays, but I will not give up!!

Team Challenge


Laurel



Weight- Down 5 pounds

Body Fat % (to be measured every 2 weeks)- Measure next Friday

Workouts (Number of days this week)6 workouts in

Trainer (Comments)- Sue and Damon

Who Trained (Comments)- Sue and I trained together

Other Comments: I am averaging between 11-12,000 steps per day which I feel has played a significant role in me reaching my daily calorie goal. My metabolism has really kicked in with the intervals and circuit training I have been doing. I also think the Resist 1 and Fat burn 2 have given me an extra boost. The omega's have made a difference as well. I have been pushing myself to work harder even under some stressful circumstances. It makes a huge difference in my mental state!!

Team Challenge

Sue

Weight- I lost 2 pounds 2 inches

Body Fat % (to be measured every 2 weeks)- Lost 1.8%

Workouts (Number of days this week)- I got 6 workouts in this week

Trainer (Comments)- I was trained by Laurel, Damon and Kari

Who Trained (Comments)- I trained Kari, Laurel and Deanna

Other Comments: Bodybugg is a great tool to stay inspired. It really gives you a great perspective on where you stand every day. However I am finding it challenging to log my food when someone else is cooking. So I try to stay in a deficit every day to give myself some room for unrecorded calories.

Maribeth

Weight- I am up a pound (which is one of my goals)

Body Fat % (to be measured every 2 weeks)- I lost a % of BF

Workouts (Number of days this week)- I got in 5 workouts this week

Other Comments: I feel an increase in my lower body strength and I am going to need new jeans!! I gained a pound of muscle, yeah!!

Team Challenge

So far the team challenge has been a huge Success!

Here are some highlights:

30 workouts completed

One trainer took 24,000 steps on Easter

Everyone has averaged 4-6 small meals per day

Supplement intake is consistent

Bodyfat lost

Muscle gained

Pounds lost

Having a blast as a team!!

This has been such a positive experience so far we are in the works of rolling this out to our clients....stay tuned

Kari's first entry:

Week One:

Food is ok.
Workouts are ok.
Need to work harder next week...
I have 2 advantages:
I am up against some skinny B #*&% ES.... so I have more to lose... and I WILL BEAT EVERYONE in steps...(only some days!!!) LOL

TRAINER UPDATE

Each week the trainers will be filling us in on their progress, workouts, who they trained,who trained them and just giving an overall view of how their challenge is going.

Sue:

Comments: Laurel and Deanna gave me 'killer" workouts. It's nice to be challenged with new exercises and routines. I have come to hate the weight vest. I'm finding it challenging some days to get all of my steps in. I will try and make up for it on other days when I am not so busy training my clients.

I also trained Laurel this week.

I love doing this as a group. The competition makes it fun and easier for me to stay commited.

Laurel: I worked out 5 days this week. I am down 2 pounds.

I was trained by Sue and Damon. I trained Sue, Deanna and Kari.

Great workouts from Damon and Sue. I worked really hard on my step goal. My average steps was 11,000 per day and I maintained a 700 calorie deficit. I think this challenge is helping to motivate everyone.

Maribeth: I completed 5 workouts this week.

Damon trained me on my strength program. Being a massage therapist strength training is somewhat new to me and he helped me get started.

Lunges are my new enemy but I will try and make them my friend if possible.

My boyfriend noticed leg muscles that he had never seen on me before. Yeah!!

Trainer Programs for Challenge:

DEANNA'S 10 WEEK PLAN:

My main goal is to change my body composition. I want to increase my muscle mass and loose some fat. The actual weight number isn't as important as the change in muscle to fat %.

I will be strength training 3-5 times per week. I will also be doing cardio 3-4 times per week. I will also be adding nutritional supplements and using the body bugg to calculate my calorie intake and burn.

Week 1-2 I will be doing a split body workout every other day and doing cardio every other day. The type of cardio will depend on the day. Some days I will run or bike and other days I will be doing a 15 min interval.

Week 3-4 I will keep the strength training the same except I will be doing heavier weights on certain body parts some days and other body parts on other days. I will kick up the intensity of the cardio.

Week 5-7 I will switch to a 2 day on 1 day off strength training. I will increase the cardio intervals to 18-20 min.

Week 8-10 I will stay with same strength training. Through out the challenge 1-2 of my workouts per week will be Pilates workouts.

NUTRITIONAL PLAN
I will eat small meals every 3-4 hours and drink plenty of water. I certainly need to cut out empty calories.

SUPPLEMENTS
Multi
antioxidant
calcium
Fat loss
muscle gain.

Maribeth’s 10 week plan

I plan on strength training 2-3 times per week and doing 2-3 days of cardio.

Weeks 1-3: I plan on doing a full body routine to build up some base strength. The rep range will be 10-12. My cardio will be a 25 minutes on the elliptical.

Week 3-6: Switch to full body A-B split 2 days per week. The rep range will be 12-15. Cardio will be 25 minutes on the treadmill.

Week 6-9: A-B Full body workout at 8-10 reps two days per week. 1 day of power/plyometric training. 2 days of cardio 25 minutes on the elliptical.

Week 10-12: Full body circuit training 2 days per week at 15 reps. 3 days of cardio training at 25 minutes.

Nutrition and supplementation plan

Calorie range 2000-2400

I will eat 4-6 small gluten free vegetarian meals through out the day. I will make food daily as to not leave it to chance. Use I will have a “cheat” meal once per week (i.e. pizza). I will drink at least 60 ounces of water daily.

Supplements:
Health:
Multi
Anti-oxidant
Omega 3

Sue’s 10 Week Plan

I will start with Total body Circuit Training 3-5 days per week. I will also do cardio interval training on treadmill or elliptical for 15 – 20 mins 3-4 days per week.

My calorie intake will be between 1500 and 1700 per day, eating 4-5 times per day. My goal is to consume approx. 50% carbs, 30% protein and 20% fat. Someone please tell my husband.

I will be taking APEX Multi, Anti-oxidant, Calcium, Omega 3 and Fat Burn 2.

Kari's Plan

Workout

I am going back to basics just because I know what works best for me:

5 training days a week

day 1 core legs shoulders
day 2 core chest bis
day 3 core back tris
day 4 total body circut
day 5 total body circut

I will also do cardio 3-4 times a week for 20-30 minutes THR 135


My nutrition plan is to eat 1300-1500 calories a day and space my meals out throughout the day and plan my meals ahead so I don't overeat at meal times. I will increase my water intake and cut out all the shots at the bar....I will also avoid empty calories amd increase my protein intake.


The only supplements I will continue to take are

Prenatal
anti-oxident
vitamin c
branch chains 2 before and 2 after workouts

Laurel’s 10 week plan

I plan on strength training 3-4 times per week and doing 2-3 days of interval training.

Weeks 1-3: I plan on doing a full body circuit training with a trainer 3 days a week. My cardio will be a 15 minute interval on the treadmill 3-4 days per week.

Week 3-6: Adding in a 4th day of lifting with rejuvenation 2 days a week consisting of stretching/yoga/massage. Cardio will be an18 minute interval on the treadmill.

Week 6-9: Continuing with the 4 day a week total body circuit focusing hard on tempo and not increased weight at this point, 1 day of strength will be devoted to power/plyometric training. I will do 2-4 days interval training at 18 minutes on the elliptical.

Week 10-12: Full body circuit training 3 days per week at 15 reps. 3 days of interval training at 21 minutes.

Nutrition and supplementation plan

Calorie intake 1600 – Burn 2100

I will eat 4-6 small meals through out the day, 50% carbs 30% protein and 20% fat. Drinking 60oz of water

Apex Supplements:
Health:
Multi
Calcium
Joint Support
Anti-oxidant
Vitamin C
Ergogenic aids:
Resist 1
Fat Burn 2
Anabolic Amino Extreme

Damon’s 10 week plan

I plan on strength training 3-4 times per week and doing 2-3 days of interval training.

Weeks 1-3: I plan on doing a full body A-B split. The rep range will be 12-15. My cardio will be a 15 minute interval on the treadmill 2 days per week.

Week 3-6: Switch to upper/lower A-B split 3 days per week. The rep range will be 8-10. Cardio will be an18 minute interval on the treadmill.

Week 6-9: A-B upper/lower workout at 6-8 reps two days per week. 1 day of power/plyometric training. 2 days of interval training at 18 minutes on the elliptical.

Week 10-12: Full body circuit training 3 days per week at 15 reps. 3 days of interval training at 21 minutes.

Nutrition and supplementation plan

Calorie range 2400-2700

I will eat 4-6 small meals through out the day, 50% carbs 30% protein and 20% fat. I will make food twice per week so I have it with me and not leave it to chance. Use Apex shakes and bars to keep me from skipping meals. I will have a “cheat” meal once per week (i.e. pizza). I will drink at least 80 ounces of water daily.

Apex Supplements:
Health:
Multi
Anti-oxidant
Omega 3
PS Complex
Vitamin C

Ergogenic Aids:
NOX
Volumizer
Anabolic Amino Xtreme

Team Challenge!!

Starting Monday March 17th The Florida Fitness Coaches team will be having an internal Transformation challenge. All of the trainers will be wearing a bodybugg to track their progress. The parameters are:

1. Body fat lost and muscle gained
2. Total average number of steps per day
3. Total number of workouts over 10 weeks

Four prizes will be awarded, one for each category and an overall winner. We will have weekly updates as to how each trainer is doing. They will all be guest blogging once per week to talk about how their progress is coming and how they are doing it. You will get an inside look at how the pros take their conditioning to the next level.

Trainers:

Kari Dipaolo

Maribeth Bourgeois

Sue Scafidi

Deanna Rodino

Damon Moschetto

Laurel Moschetto

Stay tuned for more info.....

This Weight Loss Must Be Serious Stuff!

Did You Know, when polled:

23% of Women Would Spend a Week in Jail if it meant Reaching Their Ideal Weight
53% of Women have polished off a box of cookies in one sitting
30% of Women refer to themselves as chunky
85% of Women Would Rather have an extra toe than an extra 50 pounds
31% of women have been told by their mother to lose weight.