TRX station:

Row

Back extension

Y, T

Bodyweight 1 moves:

Squat (or squat hops)

Lunge to plank to knee up

Side lunge + side leg lift

Bodyweight 2 moves:

Walk out Push Up

T Push Up

Mountain Climber

Group mat work:

Full body Reach (2 sets of 8/side)

2 Point Plank or Bird Dog (2 sets of 3×5 seconds/side)

Stretch

Foam Roller

As you know, our current classes are jam-packed. It is safe to say that 97% of these participants are women.

Nothing is wrong with this, yet  many of these women have shared that they have men in their lives who they just know would benefit from the full body and core training that Happy Fit classes offer.

This is why we are organizing a number of “Bring a Male” classes, taking place during the first week of March, 2012.

Early notice allows you to plant the seed now, as we will want as many men out as possible.

The men who have participated in classes or training have noted reduced fatigue/increased energy, improved mood, improved strength and stamina, and reduction in lower back or other joint discomfort issues.

My dad swears by Happy Fit Fusion, and I am pretty sure it’s not just because I’m his daughter

Dates are as follows:

Milton – Thursday March 1st, 6:45-7:30 p.m.

Bridgewater – Sunday March 4th, 5:00-5:45 p.m.

MARC – Monday March 5th, 6-7 p.m.

Classes will operate as usual but the participants who bring male(s) will attend the additional class with the male(s) they bring.

Males pay a nominal drop-in fee of $5 each.

Let me know in advance which males plan to attend. This gives you a month to rally! Start spreading the word

While we aren’t posting anyone’s before/after photos, everyone in attendance last night noticed significant, sustainable changes in their body composition. Some people find they are fitting into their clothes better, while others are grateful to have acquired increased knowledge about nutrition and health. In just a short amount of time, the participants acquired new skills to continue with their journeys towards their health and fitness goals.

Thank you to ALL participants, you deserve congratulations for the efforts, big and small, that you made towards helping yourself get healthier, fitter, and feeling better!

For anyone who would like to participate in a pre-holiday Small Groups session, and work on their own health and fitness goals, we have a short session Mondays and Wednesdays from Nov. 28th until Dec. 14th, 6-7 p.m. or 7-8 p.m., at the MARC in Dayspring. A similar version of the Small Groups program will also take place in Milton on Tuesdays, 6:45-7:30 p.m. Contact us right now to hold your spot.

Do you want more specialized coaching than a big group fitness class can offer?

Want to try the habit-based approach that the only Precision Nutrition certified trainer East of Montreal can offer?

Happy Fit has a solution: a brand new session of “Small Group Personal Training.”

Let Lisa Avramenko be your own personal health and fitness coach. There is only room for one more group of 4 to train Mondays 7-8 p.m. at the MARC (Dayspring) starting this Monday, Sept. 19th.

This program runs for 10 weeks and will help you streamline your training and nutrition regime, moving you from “average” to “excellent.”

Specialized assessments and accountability measures will be used to track your progress and keep you moving towards your body composition and fitness goals.

One on one sessions with a personal trainer average $55 and up; get the benefit of personalized results in a small group for only $19.50 per session. The cost for the 10 weeks of training is $195 (and you can pay in 3 payments of $65).

You won’t find this quality of training for such a low cost, anywhere.

Once again, there are only 4 spots available.

Take the plunge and sign up today! 

For more on habit based training, check out this testimonial from Josh Muise, Precision Nutrition finalist:

“ I had tried everything possible to get my training and nutrition on track for years.  I, like countless others, got sucked into Miracle Diet this, 90 day that and had bought enough silly pieces of equipment/videos/books than I would care to remember.  The truth of it all is that none of it really provided me with ongoing support, guidance or a plan on how to continue after a very fixed amount of time.  By adopting a slower, more methodical, evidence based habit system I began to develop a much deeper understanding of why I had been hitting roadblocks both physically and mentally time and time again.  The social support, one on one guidance and accountability exercises paired with focused functional strength training put me on a path to success that I am eager, and most importantly prepared to continue on.”

Happy Fit Small Groups. Sign up today! 

http://www.youtube.com/watch?v=1m8L7eenQhQ

Check it out, and sign up today! 

Top 5 Reasons to Participate in Happy Fit Fall:

1) Classes are lots of fun – it’s almost like not exercising

2) Although they’re fun, classes are still effective – many participants report feeling post-workout soreness, and subsequent improvements in strength, tone, fat loss, and more!

3) Only the safest and most efficient movement combinations are instructed – no flailing allowed!

4) Everyone is encouraged to go at their own pace and work at their own level. Although classes will challenge you, they won’t torture you. (Torture is counter-productive).

5) Happy Fit is social and helps build acceptance and networks of support,  which is very important for maintaining long-term health and fitness.

Want more reasons to join Happy Fit? Check out these testimonials from local participants.

Preparation is so important for having a healthy beach day – get up a little bit early to load the car with your toys (boards, balls, buddies); and prepare some healthy snacks. And you’re set! Check out the photos below from our healthy Beach Day at the end of July, 2011:

Watermelon! A great way to help with hydration, and contains tons of great micronutrients.

Also, delicious.

Beach snacks – forget the chips! Make some delicious and simple chick pea/kidney bean hummus (add garlic, tahini, lemon and spices), wash some veggies and you’re ready to roll. My trick is to store the veggies in a thermos bag with some frozen strawberries to keep them cool – then I mix the strawberries with some greek yogurt for dessert. Le yum.

Did I say forget the chips??? I lied – it takes about 15 minutes total to prepare and bake kale chips, and they’re an awesome healthy beach snack. And frankly, delicious. Normally I bake them with a bit of olive oil and salt, but a friend just suggested lime juice and cajun spice for variety – that’ll be on my next batch for sure.

Get in the water – your body burns mega calories when swimming, and when keeping itself warm in cool water.

What other strategies do you have to keep beach day healthy?

OUTDOOR, or “GREEN” EXERCISE:

- Is better for your mood than indoor exercise

- Helps you stick with the program

- Is cost-efficient – no need to get a pricy gym membership! And there are lots of tools at your disposal that can help you get exercise, including jungle gyms, trees and and park benches.

- Can be better for your body – grass and wood offer impact resistance, which is better for your joints; small changes in wind and temperature help you burn more calories; uneven ground helps you improve your balance

Is good for the environment because it doesn’t use all the energy that traditional gyms do

A COUPLE OF THINGS TO REMEMBER:

- working out in hot weather can dehydrate you, and place extra stress on your heart and lungs: make sure you speak to your doctor before beginning any exercise program, and that you stay well hydrated and protected from the sun with sunscreen and hats, and by exercising during the cooler times of the day.
- small obstacles on the ground (rocks, tree roots, small dogs) may cause you to trip and fall, so always watch where your feet are headed, and wear quality, well-fitting shoes
- rain or dew can cause the ground to get slippery, always use extra caution in these circumstances
- always use caution and common sense; if in doubt, join an experienced group class or personal training session with Happy Fit!

HAPPY FIT is leading the GREEN FITNESS movement in Nova Scotia! JOIN TODAY!

[Video and photo footage of the Happy Fit demo coming soon]