2014 CHALLENGE for CHANGE!

Our 12-WEEK CHALLENGE FOR CHANGE begins Feb 3rd - Apr. 26th 2014:   Additional classes will be added to the schedule. MAKE THIS AN EARLY CHRISTMAS GIFT from "SANTA" if you are serious about CHANGE in 2014!

• THE CHALLENGE requires a serious commitment of TIME, NUTRITION, and EXERCISE with an accountability partner!
• BASE FEE - $300 (includes small group Coach,  Binder with 12 Weekly Workout Plans, 12 Weekly Meal plans, Articles/Current Research on Fitness Best Practice as well as 12 MONDAY Focus Group Training Sessions & Weekly Fit Tests and 4 Fuel the Flame Strategy Sessions)
• ADDITIONAL Training sessions can be accommodated with either a monthly unlimited class pass for $60 or a twenty class pass for $80.
• RECEIVE a 10% discount for any CHALLENGE purchase made BEFORE 12/31/13.
• THE CHALLENGE is truly a gift to yourself that will keep on giving all year long! Email Jolie at befitwithjolie@gmail.com with questions.

FINALLY... AN UPDATED SCHEDULE!

Hey Everybody!

Now that our Indian Summer weather is beginning to fade and many of you are ready to return to indoor classes...here's the plan for classes at Avondale Academy:

Nov-Dec 2013: 
MONDAYS -

• 5 am: High Intensity Interval Training (HIIT)
• 6 am: POWER PUMP

WEDNESDAYS -

• 5 am: POWER PUMP
• 6 am: Upper BODYBLAST

Jan 2014

MONDAYS -

• 5 am: High Intensity Interval Training (HIIT)
• 6 am: POWER PUMP

WEDNESDAYS -

• 5 am: POWER PUMP
• 6 am: Upper BODYBLAST

FRIDAYS -

• 5 am: YOGALATES 
• 6 am: CARDIO COMBAT

Feb 2014

My 12 WEEK CHALLENGE FOR CHANGE begins! Additional classes will be added to the schedule. See the next post with details and/or email me at befitwithjolie@gmail.com with questions.

SUMMER BOOT CAMP RESULTS

The participants of the Summer Boot Camp were tested per the ARMY PHYSICAL FITNESS TEST STANDARDS.  They were tested at the beginning and 4 weeks later at the end.  Here are some of their incredible results.

·         Nisha 37:  Push-ups 9 to 33, Sit-ups 41 to 71, 2 Mile Run 17:23 to 16:31.  Over all 96%

·         Steve 39: Push-ups 15 to 30. Sit-ups 16 to 31, 2 Mile Run 22:22 to 20:00.  Over all 71%

·         Kim J. 32: Push-ups 22 to 40, Sit-ups 42 to 51, 2 Mile Run 22:53 to 19:23.  Over all 80%

·         Jen 32:  Push-ups 15 to 29, Sit-ups 33 to 82, 2 Mile Run 16:47 to 15:36.  Over all 96%

·         Nathan 30: Push-ups 68 to 91, Sit-ups 50 to 81, 2 Mile Run 16:35 to 14:45. Over all 99%

·         Kim W. 38: Push-ups 12 to 20, Sit-ups 3 to 34, 2 Mile Run 26:02 to 21:58.  Over all 70%

·         Emily 42: Push-ups 37 to 59, Sit-ups 50 to 60, 2 Mile Run 23:10 to 21:00.  Over all 91%

Nice work everyone! I know it wasn't easy, but you all did great!!

SHAPE UP SUMMER BOOTCAMP!

SHAPE UP BOOTCAMP is:

• A fun way to "SHAPE UP" for Summer!
• Scheduled to launch June 3, 2013.
• Based on Army Personal Fitness Test (PFT) performance regulations.
• Progress measured in 3 events: push-ups, sit-ups & timed two-mile run.
• Open to participants age 14 and older with ability/doctor's permission to exercise vigorously.

COST:

• Individual Fee: $125
• Immediate & Extended Family Discount (up to 4, including primary registrant): $100 1st member (primary registrant); $75 2nd member; $50 3rd member; $25 4th member
• REGISTRATIONS REQUIRED: 1) GENERAL REGISTRATION [for those not previously registered for other events] AND  2) SHAPE UP BOOTCAMP REGISTRATION (Access both registrations here at top of blog page!)

INCLUDED:

• M-F Basic Training Workouts: M=Track; T=Swim OR Run; W=Core Circuit; Th=Cycle OR High Intensity Interval Training [HIIT]; F=Track
• 4 Weeks of Meal Plans
• Guidance for Tracking workouts & nutrition on My Fit Pal
• Teams of 4-6 participants with 1 team captain

DATES & COMMITMENT:

• June 3-29, 2013 - 6-7 AM Training -Mondays are MANDATORY!
• June 3rd - 6-7:30 am MANDATORY MEETING: PAY FOR REGISTRATION, meet your team & complete baseline testing for run, push-ups & sit-ups. MEET @ 6 am at WESTLAKE OUTDOOR TRACK!
• June 29th BOOTCAMP Olympics - Team & Individual Events (Each team will have responsibility to plan and prepare for one team event.

TRAINING LOCATIONS:

• Track - Westlake High School Outdoor Track (99 N Thunder Blvd  Saratoga Springs)
• Indoor Classes - Avondale Academy (1417 Lake View Terrace Rd  Saratoga Springs)
• Swim - Homeowners and up to 6 guests/owner will have access to the SSOA pool. Others may choose to use Utah Lake to train for upcoming Triathlons.
• Cycle - Those with bikes will follow a pre-determined ride for the workout. Others may choose to do an endurance run to prepare for the 2 mile timed test.

QUESTIONS: Contact us at befitwithjolie@gmail.com!

RACE For WESTLAKE with us!

Our Community Commit to Be Fit: Race for Westlake is only days away. Saturday, April 27th is forecasted to be a beautiful day for a 5 or 10K race! PLEASE join us in our cause, by registering NOW! (See links above.)

I want to personally thank each of our community sponsors who have each donated time and/or money to benefit Westlake High School and our community. A huge THANK YOU goes out to:

• Abram Art LLC
• Alpine Pediatrics
• Cara's Confections
• Cataract & LASIK Center of Utah
• Choose Healthy for Life
• Clark's Oilfield Services
• Crystal Clear Health Solutions
• Excel Eye Center
• Get Fit
• Happy Hearts Preschool
• Mojo Printing
• More Good Foundation
• R&R Aerating
• Saratoga Springs Animal Hospital
• Saratoga Springs Physical Therapy
• Westlake Physical Therapy

Let's join them in their effort to support our community through Westlake High School!

Community Commit to Be FiT! Race for Westlake

As we near the end of our Twelve Week Challenge, our 2013 Commit to Be FiT Challenge Team would like to invite you to join in our Be FiT with Jolie co-sponsored benefit event for this year. We extend an invitation to other community sponsors and neighborhood families to JOIN IN THE FUN & RUN with us in our 5k/10k Family Fun Run on Saturday, April 27, 2013. Sponsors donating $100 and above will gain advertisement opportunities on race tee shirts, in race bags,  as well as through optional banner placement around the track.   Proceeds will be used to benefit the Cross Country and Pro Start Clubs at Westlake, our community high school. Please REGISTER and PAY by following the links at the top of this page.  JOIN IN THE FUN & RUN with our community, as we come together to Commit to Be FiT and race to benefit Westlake!
* Avoid the lines on race day at 7:30 am and come for early race registration/bag pick up! It will be held the Friday evening before the race (April 26th) from 6-8 pm in the Westlake Fitness Studio. 

The QUESTION Jar

At our Early Bird Challenge Event, we introduced one of the strategies we will use to address questions you may have but were uncomfortable asking in person - a Question Jar. We want to make this available for everyone, even if you are not participating in the 12 Week Challenge. Here's how it works:

• Fit for Life Community: It is my Team's desire to provide everyone in our community an opportunity to work with a team of trained professionals, without charge. I thank Westlake High School Administration and Sharon Mardesitch for supporting our cause. We will provide a Fit for All workout beginning with a mile run from 6-6:30 on the track and a High Intensity Interval Training (HIIT) class from 6:30-7:30 in the Dance Room. Plan to enter through the doors facing the parking lot, closest to the tennis courts.  We will have the yellow "Questions" jar available for you to leave anonymous questions as desired. Kathy Kinghorn, certified therapist specializing in addiction, will answer related questions on the blog. I will answer physical fitness/wellness related questions. I know there are others - even challenge participants - who are also certified therapists and specialists. I encourage everyone to take advantage of this opportunity and add comments. We want to spread the wealth of knowledge in our community as we attempt to provide meaningful perspective.
• Challenge Participants: Kathy and I will address common themed questions at our Fuel the Flame sessions. Feel free to make a note on your question that you would appreciate specific feedback and discussion from the challenge team at a session. We will provide a venue for verbal discussion if at all possible.
• Below are the anonymous Questions left in the jar at our event: You'll notice a name next to the question. Jolie will respond with an early comment to the question. Others are encouraged to add to the discussion. Please refer to the question title in your comment.

1. Sugar Addiction: I am addicted to sugar. I treat myself when I am having a hard time and in the end, I cheat myself. How do I stop treating/cheating myself?  I encourage you to Join my 12 Week Challenge next year (Feb. 2014) to learn how to properly feed your body to stave off cravings. Lack of specific nutrients, minerals and/or vitamins can often be the cause of cravings. I can teach you tools and strategies to systematically work toward achieving balance nutritionally, physically and emotionally.
2. Foods to Combat Stress: What foods help the most with stress and anxiety? Stressful events—and they don't even have to be big, just the daily hassles of life—cause our cortisol levels to rise. Cortisol causes food cravings, and in women those cravings tend to be strongest for carbs, especially sweet foods, according to researchers at the University of California at San Francisco Medical Center. The more of them we eat, the worse our mood gets. As if that weren't bad enough, the cortisol then makes more trouble for us, triggering an enzyme in our fat cells (it converts cortisone to more cortisol). Since our visceral fat cells (the ones in our abdomen, packed around our vital organs) have more of these enzymes than the subcutaneous fat cells (the fat on our thighs and butts, for example), stress causes many women to accumulate more belly fat. The more stress, the more this abdominal, or central, obesity occurs. Some research has found that these belly fat cells, which have been linked to a greater risk for heart disease and diabetes, have four times as many cortisol receptors as regular fat cells. The following foods are low in fat and contain omega 3's & antioxidants to combat stress: Raspberries, avocados, asparagus, blueberries, cashews, chamomile tea, dark chocolate (small servings ;), garlic, green tea, oatmeal, oranges, and walnuts.
   Read more: http://www.prevention.com/mind-body/emotional-health/healthy-foods-reduce-stress-and-depression#ixzz2OzGifkbZ
3. Depression: Any suggestions for managing depression? (See Jolie's link above.)
   Being depressed can make you feel helpless. You're not. Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments.
   Do you want to learn natural depression treatments that can help you feel better -- starting right now? Here are some tips:
   
   • Get in a Routine:  Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.
   • Exercise: Exercise temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular physical activity seems to encourage the brain to rewire itself in positive ways.
   • Set Goals: When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.  
   • Eat Healthy: There is no magic diet that fixes depression, but watching what you eat is a good idea. If depression tends to make you overeat, getting in control of your eating will help you feel better. 
   • Get Enough Sleep: Depression can make it hard to get enough sleep, and not getting enough sleep can make depression worse. What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.
   • Take on Responsibilities: When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment.
   • Challenge Negative Thinking: In your fight against depression, a lot of the work is mental -- changing how you think.  Use the negative thought to recognize your dependency on a higher power than yourself, thanking your Heavenly Father for this opportunity for growth. Hold on to the truth that there are spiritual solutions to temporal problems, and allow yourself to seek such solutions.
   • Do Something New: When you’re depressed, you’re in a rut. Push yourself to do something different. Try a new type of exercise. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. "When we challenge ourselves to do something different, there are chemical changes in the brain," says Ian Cook, MD, a psychiatrist and director of the Depression Research and Clinic Program at UCLA.. "Trying something new alters the levels of dopamine, which is associated with pleasure, enjoyment, and learning."

Let's BLOG about it!

Amazing!

Our Early Bird Challenge Event was nothing short of amazing to me. I was deeply moved and humbled as I took it all in. "The Challenge" began as an idea that I was encouraged to develop as a Thesis Project for my 2006 master's degree. We were encouraged to use it as an opportunity to benefit our communities. As I welcomed 50+ people to the event, I realized an idea can truly become a dream come true. Thank you for your willingness to consider and even embrace this opportunity to achieve a more healthy balance in life. It is my pleasure to be a part of your journey!  

2013 CHALLENGE - Limited Registration Availability!

Hey There!

Are you TIRED of repeating your 'get in shape' New Year's Resolution every year, with little or no results? Do you go to the gym week after week and see the same saggy belly staring you back in the mirror every time you have the courage to look? YOU'VE COME HOME! With over 30 years experience as a Personal Trainer and Group Exercise Instructor, I have the strategy...if you have the desire. Take a look at the before and after shots in the right column of this blog. WHERE THERE IS A WILL....THERE IS A WAY! If you provide the steel resolve...I can show you the way toward your most healthy/fit  body & mind - possibly ever!

Join me in my Commit to Be Fit - 12 Week Challenge that begins Saturday, Feb. 2, 2013.  IF you egister NOW and pay at the Early Bird Event on Saturday, Jan. 26th - you will receive a 10% discount off the base price of $199.00!  Check out the post below for details.

Here's the catch: I am only accepting 24 participants! I am over half full with 2 weeks still to register. Contact me at befitwithjolie@gmail.com if you need more information than the post below or the Challenge Registration form above provides. Otherwise, get registered NOW and I will contact you! Registration on this blog will hold your spot. You will pay at the Early Bird Event on 1/26 @ 6:30 am at Westlake High School.

You CAN do this! You just have to CHOOSE to do it...RIGHT HERE! RIGHT NOW!

Jolie

THE TWELVE WEEK CHALLENGE Begins 2-2-13!

Hi Everybody!
I am excited to share the details and new additions to our challenge this year. Here are a few details to guide you as you contemplate participating. If you still have questions, please feel free to post a comment.

• First things first: I will be accepting the first 24 who register on the blog between 1/7 - 1/26. Since I don't have paypal set up on the blog... you will need to attend the Early Bird Event to finalize your registration. 
• Early Bird Event: 1-26-13 @ Westlake High School 6:30 am. Come for our free community work out, get answers to any questions and pay for your PRE-REGISTERED spot in The Twelve Week Challenge.
•  Accountability: 

1. Accountability Partner: You'll need to find a partner who will support you in every aspect of the ENTIRE challenge. You'll need someone you can trust, who will be with you through thick & thin!
2. Accountability Teams: You will be placed on a team of 6-8, with a past challenge participant as a mentor and facilitator. Each team will create a name and logo, and compete with other teams in our final Community Benefit Event.
3. Focus Groups: You'll join with our entire group at a MANDITORY Monday 5 am training session (workout & plan for the week). If you are not an early bird, I can only suggest that you commit to be one for 12 weeks. It may (probably will) take some rearranging of the way you do your life - if you choose to make this commitment. You'll need the support of your family!

• Support: Past Challenge results have inspired increased participation each year. In an attempt to continue to provide ample support for large groups, I have invited successful past challenge participants (Chantel Adams, Emily Hendrickson, Heather Johnson and Sharon Mardesitch) to serve as facilitators. However, I will continue to work CLOSELY with each of you in your quest! 
• Base Fee: The base fee for participation is $199.00. If you register between 1/7 - 1/26 AND attend the Early Bird Event to pay for your spot, you will be eligible for the 10% discount...making the base fee $180.00.  The base fee is determined by the amount of time and resources I make available to all participants OUTSIDE of classes. Included is a Resource Binder, Weekly Workout Plans, Meal Plans, Meal Prep Parties, Focus Group Training, 4 Fuel the Flame (Inspiration) Sessions, Final Community Benefit, Retreat and Fit & Fab Awards Party.
• Package Purchase Options:

1. Trainer Challenge: If you would like to attend any classes, (other than the Monday Focus Group training included in the base fee) You will need to purchase Class Passes discounted for Challenge Participants only. You have the option of purchasing a monthly unlimited pass for $50 each month or a 20 pass for $70. You would receive daily training on each workout prescribed for the week.
2. Personal Challenge: If you don't feel you need trainer support, and wish to complete the prescribed workouts on your own, you can pay the base fee only and benefit from the support described under Base Fee above.

Leave a comment if you have further questions! I look forward to sharing in your journey toward DEEP CHANGE and AMAZING RESULTS in 2013!

Jolie

2013 WINTER SCHEDULE

January 7th-May 30th
Classes held at Avondale Academy(Saturday...go to Westlake High School)
Monday
5 am        Challenge Focus Group(Jolie) Challenge Participants only
6 am        High Intensity Interval Training(Jolie)

Tuesday
5 am        Challenge Workout(Liz)
6 am        Zumba(Jamee)
8:30 pm   Yoga
                 Wk 1 Hatha(Nita)
                 Wk 2 Asthanga(Shelly)
                 Wk 3 Vinyasa(Amara)
                 Wk 4 Yogalates(Jolie)

Wednesday
5 am         Challenge Workout(Jolie)
6 am         Upper Body Blast(Jolie)

Thursday
5 am         Challenge Workout(Liz)
8:30 pm    Zumba(Jamee)

Friday
5 am        Yogalates(Jolie/Liz)
6 am        H.I.T. Training(Jolie/Liz)

Saturday
6:30 am    Fit For All(Be Fit Team)
at Westlake High School indoors