3. Pre/Post workout Supplements & Nutrition -Sat Oct 6th 11:45 am & Friday Oct 12th 5:15pm
Step your game up with proper nutrition & supplements to help you achieve better results from your training.
This 1hr lecture / Q&A will help you better understand nutrient and supplement timing in relation to exercise. Printouts of this lecture will be available to you in emailed documents. Sign up Info@albanynyfitness.com
4. Weight/Wellness Management Beta-Group : Starts Saturday Oct 13, 12 noon. (group will meet 2 Saturdays a month)
This group will focus on overcoming weight management issues, in a social setting. Specific focus, open discussion, goal setting, Q&A, Shopping tours and much more to help you manage your … To participate in this Beta-program sign up now. Limited number of spots available. Big-Al@albanynyfitness.com
Keep posted for the new classes we will be offering at Albany NY Fitness
Kickboxing Self Defense -with Instructor Vincent Cruz
Bells, Boxing and Cardio- with Instuctor Alan Boetticher
24 Day Challenge Fitness Contest
Get ready for an exciting Fall/Winter at Albany NY Fitness…
First off, Chris & I would like thank you all for your Commitment & Dedication to our program. In doing so, you show the same Commitment & Dedication to your health.
New @ Albany NY Fitness, Advocare Nutritional line used by World Class Athletes. You can enjoy the benefits of Carb-ease when you want your cake and eat it too:) Multi-vitamins w/Iron , Spark energy drink, women’s Formula W, Snack & Breakfast bars for those of us on the go. Packed with essential vitamins & minerals with a 12-16gram protein punch. Omega 3-6 fatty acids will help ensure you get your healthy fats each day. Albany NY Fitness now offers the supplements to compliment your work out routine. All products are 100% money back if you are unsatisfied for any reason. We currently have an in-house supply and we will be placing orders twice a month to help you beat the shipping cost. Please contact me Bigemail@example.com with your orders.
I’m ready to Fire Up The Grill…
Bring your friends & family to Albany NY Fitness for a day of great food and fun. Feel free to bring your favorite dish to share, just let me know what so we can add it to the menu. The date is not set but we are looking to have it on a Saturday starting around 11ish in the next 6-8 weeks. Keep posted for updates.
We will be having a membership drive in which we will tie in the 24 Day Challenge . Each referral will have the option to do the fitness training or the 24 day Challenge which includes the training FREE. During the membership drive we will be extending the 21 days of training to a full month. Each person you refer will give you 1 or 1.5 points depending on which option they choose. The first person who reaches 10 points WINS!
1st prize $200 cash
2nd prize $75
3rd prize $50
Now is the time to get your friends & family to join. The drive starts NOW!!!
For many people who are concerned about their health and wellness, it is not uncommon to hit a plateau when it working towards fitness goals. If this has happened to you there is a way to blast through it. It’s as simple as finding the balance between fitness and nutrition. Fitness is what makes you healthy and strong. Proper nutrition is what makes you healthy and lean (or what many like to refer to as “thin”).
When it comes to defining proper nutrition there are basic standards that most people can work from. However, each individual has his/her own nutritional needs and the basic nutritional standards must be applied on an individual basis. After all, we are all different. Every person should make it their business to know what their personal nutritional needs. Think about how many songs you know and sing along to daily. How about those sports statistics that get tossed around about batting averages, yards run and free-throw points? We spend so much time learning trivial things that are, in a sense, useless to us in life. Now consider how much time we spend learning fundamental yet vital information that will help us live longer and healthier lives.
Many people don’t know the first thing about their personal nutritional needs or their “nutritional DNA.” You need to stop and learn it; better yet, master it. Balance is key in a well-rounded health and wellness program. If you don’t know how to properly nourish your body, you can’t possibly be completely fit. It’s time to take an interest in and make an investment in your health and in your future. Not only for you, but for your loved ones too.
First thing first, you’ve got to be prepared. Think of the 5 P’s : Proper Preparation Prevents Poor Performance. Go ahead and create your own account on MyFitnessPal.com, friend me by adding my email to the invite section, and start logging what you eat (every little thing, every time!). Together, we can get you on track to a properly balanced health and wellness program.
·Softly pound the chicken just to flatten, add to mixing bowl.
·In sperate bowl add all dry ingredients,
·Sprinkle over Chicken,
·Mix around good
·Add lemon juice and oil mix around
Turn heat on high using a cast iron pan or(non Stick sauté pan)….Let heat up for 45sec to 1 min longer for iron pan. Pan Sear Chicken 2-3min on each side until dark brown seared. The pan must very hot Pour ¾ of wickle juice in pan and reduce heat to med low flame. Let cook off a little then add rest of wickle juice and simmer till it becomes a glaze. Cut up Chicken and Serve over your favorite salad greens & fixings.
Dirty Bird!! Dirty Bird!!!
Served on your favorite hard roll with Vermont Cheddar, Wickles, lettuce, tomato and fixings….. J
Here is the design that we came up with for the Breast Cancer Donation shirts.
This will be placed on the back of a short sleeved shirt.
On the front there will be a large pink ribbon and the ALLU sponsors logo on the sleeve.
It will be the exact same style wicking fabric as our regular shirts.
Shirts are $24 each and ALL Profits will go to helping us reach our team goal. Send this out to friends, family, and co-workers to help support Making Strides Against Breast Cancer.
Help make a difference.
Send your orders in ASAP and don’t forget to pass this email to your friends and family.
Thank you all for your continued support.
P.S. Get ready to tell your friends about your favorite place to sweat. We will be have a membership drive CONTEST coming up soon.
Lately, I keep hearing more often than not “ the scale isn’t moving…” Yes, this can be very frustrating to say the least!
So I want to issue you a challenge.
Set up an account on Spark People for your computer. If you use a smart phone, My Fitness Pal is a great free app that will help you keep track of your food intake as well. You only have to use these as long as it takes you to understand that your are getting enough calories and protein and set a new habit. Since we train 3-4 days a week at an intense level, your daily protein intake should be at 80-95 grams for women and ¾ to 1 gram per pound of lean body mass for men! Lean body mass is what you should weigh at 5% body fat.
Once you have that all figured out, you can start your challenge.
Keep in mind:
Small steps are key. Start with 3 days and work your way up from there. On the 3rd day, decide about the fourth day and so on, until you feel comfortable with your habits. You have to MAKE TIME FOR THIS. Don’t say “oohh well I will try and …”
Stop making excuses and get it done!
What you can have to eat:
Proteins: can be fresh or frozen. Fresh proteins should be lean cuts only! Fish, skinless chicken, beef and pork are good options.
Canned tuna, etc.
Any herbs & spices
Extra Virgin olive oil
Vegetables: lettuce, pepper, onions, celery, etc.: the more vegetables, the better and the more variety, the better!
All beans: black, red, chickpeas, soy beans
Nuts: almonds, walnuts, peanuts
Fruit: fresh and dried fruits
Iced tea (home-made! Not the store bought kind full of sugar!)
Egg whites or EggBeaters
Low fat cottage cheese
Kashi cereal and bars
Protein powders or drinks
1% milk or skim milk
Food that is off limits!
Food you should limit:
Cold cuts, store roasted turkey, or roast beef
Artificially sweetened drinks
It’s a personal challenge!!!
See how many days you can go eating these foods. Come to class as many times as you can during the week. You will be rewarded according to how many days you can survive And I bet you the scale will move if you really challenge yourself. Nothing changes if nothing changes!
I want hear feedback about your success or lack of. Let’s do this together and move that scale!
Our summer BBQ held the 3rd or 4th Saturday or Sunday of the July. We are open for suggestion for the day: Saturday or Sunday????
We will have some great prizes to raffle off from home exercise equipment to salon services. Bring your friends and family and enjoy the day in the park with great food and fun times.
We will be selling tickets for this event for about $12-$15 for adults. Age 8-15 will be $6. Children 7 and under are free. I will set the final price after I write the menu.
The money will be used to buy equipment for our new location. We’re gonna need more toys to fill our sandbox.
Who wants a big sandbox with a couple toys????
I will be writing the menu as well as cooking the food so it’s sure to be a fabulous spread.
I love to cook and love to cook for friends and family. You better make it a cheat day while your at it, because you won’t want to pass this up!
Here is the good news!!!
We are searching for a new location as we speak.
Turns out that our exit can be done without an issue. We just need to find a place to call home again. We thank you all for your dedication to our program and having patients with us while we sort this space issue out. Get your friends and family ready to join!
Chris and I have big dreams and plans for our program and we are so thrilled to have such a great group of people to share it with.
This is our way of making the world a better healthier place to live.
Keep up the great work everyone. You owe it to yourself to be in the best shape you can be.