It’s back! 370.4lbs were lost in the past 2 challenges! Join our 5 week Spring Make Over Challenge now – Tuesday May 22 to June 26. Bathing suit season is almost here, stop dreading your body and make a change now. *NEW:3 Options to choose from, Grocery Store Tour, full body measurements including before and after photos, my favourite recipes and weekly winners of a $25 Fit4Females Gift Certificate (for the individual that loses the most weight each week). *Nursing clients can safely participate in the challenge.
Registration Options:
Option 1
$90 Total Makeover Package:
Full body measurements including weight hydration and body fat %, before and after photos (once at the beginning of the challenge and once at the end), Grocery Store Tour on Tues, May 22 at 5:30pm - kids are welcome ($7 towards weigh in fee towards the penalty pod) and my favourite recipes. Schedule your appointment early. Anyone is welcome on the tour, even those not in the challenge. Click here for more details on the Grocery Store Tour http://www.fit4females.com/blog/2012/05/08/grocery-store-tour-to-battle-belly-fat/ .
Option 2
$60 “I need some help” Includes Grocery Store Tour on Tues, May 22 at 5:30pm (how to fuel your energy, foods to lose fat, “Smart your Cart”, etc.) *$7 is the weigh in costs for the penalty pot money for the 1st place prize* excludes TBP measurements and before and after photos. Click here for more details on the Grocery Store Tour http://www.fit4females.com/blog/2012/05/08/grocery-store-tour-to-battle-belly-fat/ .
Option 3
$47 ”Weigh me and I’m good to go” includes weekly weigh ins only ($7 is the weigh in costs for the penalty pod money for 1st place prize – Excludes Grocery Store Tour, Recipes and TBP).
How to Pay and Register:
Prepayment is required to guarantee a spot;
Email money transfer (email us for details – Only applicable to those not in classes); or
Drop forms and payment to the Main office at Dofasco Park in a sealed envelope titled: Trina Medves, Fit4Females.
All contestants must complete the Biggest Loser Registration Forms (found on the Contact Us link at the top of the page).
Prizes:
1st place: $250 Fit4Females Gift Certificate and all of the Penalty Pot and weigh in money
2nd place: $100 Gift Certificate for Hair Services at Designs by Me (cut, colour, highlights, etc.) and a $100 Gift Certificate towards any lifestyle photography package (baby/family/couple/maternity) with Kathy DeMerchant Photography.
3rd place: $50 Fit4Females Gift Certificate
Weekly winner: $25 Gift Certificate for the person who loses the most body weight % each week (as detailed below)
Start date: Tuesday, May 22 7pm sharp -9am for Stroller Clients End date: Tuesday, June 26 7pm-7:45pm (final weigh in) -9am Stroller Clients
*Grocery Store Tour on Tuesday May 22 at 5:30pm Kids are welcome
Details:
You do not have to be a client to participate, everyone is welcome;
Recruit everyone, everyone, everyone;
This challenge is meant to motivate each individual to become the healthiest version of themselves;
All weigh ins will be done by Trina Medves at Fit4Females or designated person at the Dofasco Park Rec Centre located at 388 First Road East, Stoney Creek;
No matter what amount you have to lose this challenge is for everyone; and
This is meant to be fun and help you feel better about yourself.
Additional help with Programs or Nutrition?
If you are interested in any extra help outside of the contest, please visit the Contact Us page at www.Fit4Females.com. I can help with programs, private training or Nutrition and Meal Planning.
Contest Rules
1. All contestants must weigh in with your Trainer, Trina Medves (or person designated by your Trainer) on the same scale at the same time. This keeps things consistent (and honest).
2. Results will be based on the percent of body weight loss. The calculation is to take your actual weight (AW at end date) and subtract it from your initial weight (IW at start date). Then divide that number by your IW. Take that number and multiply it by 100 and you get your weight loss percentage. ((IW-AW)/IW) * 100 = weight loss percentage.
So if I start at 211, and I lose 5 lbs in a month and end up at 206. That’s 211-206 (5 lbs.) Take 5 lbs. and divide it by my starting weight (211). 5/211 = .023697
Multiply that by 100 and you get 2.37%
3. “HAVE FUN”, eat healthy, and exercise.
4. The first weigh in will be on Tuesday, May 22 from 7 -7:45pm (first come first serve upstairs at the Dofasco Park Rec Centre – you will not be accepted at 7:46pm).
5. The final weigh in will be on Tuesday, June 26, 2012 from 7pm – 7:45pm (first come first serve upstairs at the Dofasco Park Rec Centre).
6. Weigh ins will occur every Tuesday from 7 – 7:45pm (first come first serve upstairs at the Dofasco Park Rec Centre, you can bring your children with you). Stroller clients can weigh in on Tuesday mornings at 9am sharp). No exceptions will be made for any other days or times.
Please note that if you miss your weigh in time you must pay $1 for missed weigh in
7. The registration fee “MUST” be paid in advance to guarantee a spot.
8. You can join at any time during the first 3 weeks (but the longer you wait the harder it will be to win).
9. All monies owing to the penalty pot (components are enumerated in bullets 11-14) must be paid during the time of weigh in or prior to the following weigh in. If you have a bad week, be prepared to break out the spare change.
10. There will be a $1 weigh in fee per week applied to all contestants.
11. There will be a penalty fee of $1 applied if your weight stays the same.
12. There will be a penalty fee of $1 if you miss weigh in. If you know you are away, please pay in advance.
13. There will be a penalty fee of $1 added for each pound gained. (i.e. Gain 3 pounds, you owe $3, applies to last week’s weight, not starting weight).
DO IT NOW and recruit a friend. It’s time to make a change.
Stop and look at the ingredient list and what you are putting in to the only body you will ever get! Join Fit4Females on Tuesday, May 22 at 5:30pm for a 50 min Grocery Store Tour to help battle belly fat! It is time to start making a change and decreasing your body fat. Your success starts with your Grocery Cart. Let Fit4Females’ Nutrition and Wellness Specialist educate you about the “good, the bad and the ugly”.
Where: Fortino’s (location to be announced, please check back for the update)
Details: Topics will include ways to help pick foods that will fuel your energy, foods to help you lose fat, how to shop and be “Smart with your Cart”.
Cost: $20 (free to anyone registered in the Spring Make Over Challenge option 1)
Friend discount: $30 split when you join with a friend (must include a new member)
How to register: Contact Us in the Link above or email info(at symbol)fit4females.com
Fit4Females is big on goal setting. Too many of us do not achieve the goals we set or forget to simply “set a goal”. That’s about to change! Wanting something so bad is not enough to succeed. Hard work, planning, discipline, determination, passion, reasonable goal setting and believing in yourself are important tools for achieving success. Join this month’s “Believe it and Achieve it” Goal Challenge and become accountable and successful. You do not have to be in class to be a part of this Challenge.
Details:
1. Set your May goal. Write it on the F4F Master Goal List that I will provide in class. If you are not in class, email your goal to me. $5 min donation to take part in the challenge (all monies to be donated to the Hamilton Food Share).
2. Write down your plan to achieve your goal and tell someone else.
3. Work at it all month. Join the “Fit4Females Facebook Event” and post how you are doing on the F4F fan page wall (good or bad) . Let’s work as a team (FB link top right hand corner of the page). As a bonus, each time you post a comment about how you are doing in the challenge, your name will be entered in a draw to win a $25 Fit4Females Gift Certificate. All you have to do is post your comments on the wall. Not on facebook? No problem, You must email your comments through the Contact Us page on our site. Click here: http://www.fit4females.com/stroller_fitness_hamilton_contact.html
4. Successful Candidates: If you achieve your goal on May 31, you will feed the hungry by bringing non-perishable food items to Fit4Females and earn “I’m so awesome” bragging rights. Let’s see how many pounds of food we can collect by achieving our goals as a team.
5. Non successful Candidates: If you are not successful on May 31, you will pay $10 to the penalty pod to feed the hungry (all monies to be donated to the Hamilton Food Share).
*If your goal is something that you are working on daily (i.e.: no eating 3 hours before bed, no added sugar daily, etc) you will pay an additional 50 cents to the Food Share pod for every day that you broke the rule.
Rules:
1. We work on the honour system so be honest with yourself.
2. Your goal cannot be weight or inches related.
3. The goal must be fitness, wellness or nutrition related.
4. It must be achievable for the month (“I want to run 10k but I’ve never run before” is not reasonable in 4 weeks).
5. You can join anytime during the month of may.
6. Have fun!
Goal Examples: I will go to bed at 10pm every night, I will cook 5 days out of 7, I will not eat fast food, I will not eat 3 hours before bed, I will not consume caffeine, I will not eat added sugar, I will not eat white flour, I will eat 5 servings of veggies per day, I will have 1 cheat day per week, I will schedule work outs 3 times per week with no excuses, I will eat breakfast every morning, I will do X amount of full toe push ups or burpees, I will run or walk the F4F 5k on May 26, I will attend every scheduled class that I am in, etc.
Please join me in this awesome challenge. It’s time we start being proactive about our success. Share this challenge with all of your friends. Team work is key. Anyone can join, even if you are not part of the Fit4Females classes!
Fit4Females is so excited to announce our very own Ladies only 5k Run/Walk and Kids only 1k Run/Walk on Saturday, May 26th, 2012 at 11am at the Hamilton Bayfront Park. No worries, it’s the weekend after the long weekend. This is Hamilton’s first ever “Ladies only” run. Let’s make it a big success!
Set your goal right now and register as soon as you are done reading this. I want this race to be a huge success for all of us.
I am so happy to have captured the beauty of my pregnancy. I contacted “baby face photography” while I was pregnant with my third child. I was 38 weeks pregnant when the photos were taken. I had such a positive experience and am so happy to have such a beautiful collage in my home that captured such a magical and miraculous time.
Baby Face Photography has teamed up with Fit4Females to offer all clients $50 off a session of their choice. Specializing in Maternity and Family photos you will not be disappointed!!!! I am so thankful so have these images to last me a lifetime. Kathy Spence is very talented, professional and creative. Check out the website at http://www.babyfacephoto.ca. Use the code Fit4Females for your $50 discount. You will not regret it.
If you are registered in the Spring Friday Stroller Fitness Session, this is the first class and there is no charge. This class is in place of the Friday, April 13 class since I am away. Plan to work off that Easter dinner and chocolate that you ate! Invite a friend or loved one to come along. Class passes and make ups welcome.
Please note there will be a limited schedule running from April 13 to April 20. No drop ins or make ups are allowed unless they are first approved by Fit4Females. If you want to drop in or make up, please contact me via email no later than this Thursday, April 12. Class passes are allowed so please remember to sign your class pass sheet. None of these classes were accounted for when you registered, therefore a “make up class” is not needed.
There will be NO stroller classes from Friday, April 13 to Saturday, April 21 – All Cardio Booty Camp classes will be running (please note ***time change below): The Schedule will be as followed:
9:30am this Thursday, April 12 Stroller Fitness - Special Stroller class in place of the April 13 class. Anyone is welcome $10 drop in (with or without a little one) Gym.
***10:30am Sunday Cardio Booty Camp (Apr 15): Class will NOT be at 11am it will be at 10:30am instead with Natalie – upstair rooms BCD.
Plan to work off that Easter dinner and chocolate that you’ve been eating or plan to eat! Invite a friend or loved one to come along. *This class cannot be used as a make up.
Max it up in April! This month’s challenge is all about your own body weight and hitting as many reps as possible. Work hard and get stronger over the month.
5 exercises, 1 min each and 10 seconds to the next set. Set your timer:
1 min Max Pushups (good form or it doesn’t count)
1 min Max air squats (Adv: squat with a plyo jump)
1 min max Mountain Runners (Adv: on a stability ball)
1 min Max Burpees or weighted woodchop (Adv: Weighted Ball Burpees)
1 min max Plank Jacks or regular plank hold (Adv: plank jacks on stability ball)
It’s only 5 min but it’s powerful. Do what you can. Be sure to warm up first. Repeat 3 rounds if you are doing this at home. I can’t wait to see you working it in classes.
Nutrition Challenge: Don’t eat 3 hours before bed and cut out added sugar. Everytime you break this rule/goal, give me 10 pushups and write them on your calendar. Everytime! I want to hear about your success/struggles and your total pushups for the month!
Always here to support you. Thank you for reading.
My life is all about eating clean and doing it in the simplest way possible. For me, cooking from a box is not an option or a “way of life”. Prepared food are filled with preservatives and ingredients that I do not want to put in my body. Especially if my goal is to live long, with great skin, happy moods and instill a healthy lifestyle in the people around me. This recipe came about when I was in a pinch. It was fast, tasty and nutritious. Portion sizes vary person to person. I had 2 plates but only 1 piece of bread.
All recipes are owned and copyright reserved within Fit4Females and cannot be used for profit.
I never measure anything because I know how much is a good portion size. Ingredients:
2 Sweet Onions - 2 Organic Broccoli bunches- 2 big bunches of Kale (any left over veggies in your fridgeand overload on the greens, they are great left over on a sandwich, etc.) – Coconut oil - Lemon – Garlic – Pepper – Rice Vinegar – “free from” boneless skinless chicken breast - sprouted Grain Bread to toast - Spreadable Goat’s cheese
The grilled chicken was left over from another meal (home made marinade which I will share in another blog any home made marinade is fine).
Saute onions in a pan until soft (I only use water, let them brown and a bit of water to mix the flavour).
Add Coconut Oil, Broccoli for a few minutes then Kale until slightly wilted (garlic if you love it),
Everything should be crunchy, add fresh pepper, a squeeze of lemon and a touch of rice vinegar (1tbsp)
Let the flavours run together with the veggies
Pop the bread in the toaster, top with Spreadable Goat’s Cheese (a great alternative to cream cheese)
Top the Grilled Chicken with Salsa!
Serve and enjoy your Easy Power Greens and Protein Supper.
Fit4Females is where the magic happens. The magic of people coming together, getting strong and fit, feeling supported, loved, inspired and welcomed. Working together through difficult times. If you missed Fit4Females on CHCH News, click on the links below!
I am a proud mother of 3 with the opportunity of running a business that changes peoples lives daily in a positive way. My clients work hard and believe that they are capable of achieving things that they thought were impossible. The success stories are beyond what words can describe.
Check us out in 2 different segments on CHCH News. This was part of Nicola Jones “Take it Outside” series for a Stroller Fit – Fitness Demo. Thanks to everyone who came out, the calls have been pouring in. Proud Stroller Dad Jeff (seen below) works hard in classes.
Thanks everyone for believing in yourself and Fit4Females. You CAN achieve anything if you want it, work at it and believe in yourself. Work hard!
