Please note that there has been some switching of the afternoon classes effective October 6th, 2014. Let us know if there are any questions!
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Walking Club!!!
Cathy S. will be leading a Walking Club on Tuesdays from 4:30-5:30. This will replace her conditioning class while the weather is warm. In the weather is NOT good, (but that never happens here, right?) she will hold an aerobics class indoors. This would be a wonderful opportunity for folks who might be intimidated by typical classes to get out there and take some steps (literally, ha!) toward a healthier lifestyle.
Happy Spring!!! Or perhaps we should call it….swinter? sprinter? wing? Enough snow, let’s bring on the sun!!!
WE HAVE MOVED!!!!!
Moving day finally arrived for Fit Choteau! Come check out the beautiful new location above the bridges coffee shop. Enter through the door in the back, go up the stairs, and you can’t miss it.
We can’t wait to see you!
Challenge Week 6
Wooohoooo Last week of the Holiday Challenge! How did all those pushups go? Being the final week of the challenge, we wanted to go out with a bang and kick start any motivational fires within to get going with your fitness goals for 2013!
Nutritional Challenge: Plan 5 healthy dinners this week to curb any impulse stops to the deli counter at Rex’s or pizza at Main St. Express. You can make this what you want. For example you can plan the meals and grocery shop for all that you will need or simply write out what you are having every night. You could even plan ahead to use leftovers from one meal as a component of another meal. Make it work for you!
Physical Challenge: One hour total, 1 person working at a time, 4 exercises…pushups, situps, squats and lunges. You can do this together as a team or simply do As Many Rounds As Possible in 20 minutes. Have fun with this one! But wait that is not all…. as a team attend 2 classes at Becca’s yoga studio Yin Yang Yoga. http://www.yyyoga.org
At the end of this week, you will have made it through the challenge! It was a busy time of year, but YOU DID IT! Give yourself a pat on the back and stay on the right track to a healthier you. This year is going to be your year for great things!
Challenge Week 5
Ok, here we go at the start of week 5! Can you believe the challenge is almost over? Perhaps we need to extend it a few weeks……kidding!
Physical Challenge: This week, complete 50 perfect form pushups every day Monday through Friday. Whether you are doing pushups on your toes, knees, or the wall, watch those backs and touch the floor with your chest. For those of you who need more of a challenge, do 100!
Nutritional Challenge: Come up with a realistic New Years resolution (call it a commitment if you would rather) pertaining to your diet and stick with it. Commit to trying it for 3 months or really whatever time frame you want. This is about taking one step forward toward better health. Think about what that step should be for you. There is no right or wrong answer here, and if you need help coming up with something we can help you weed out some options. Remember to keep it an attainable goal so that you will stick to it!
If you fall off the wagon, you don’t need New Years Day to start a resolution, you just need a Monday!
Good luck everyone and have a safe and happy new year, and may 2013 be filled with blessings big and small!! Oh, and don’t forget about our 5k/1mile fun run/walk/crawl/whatever you want to do on New Year’s Day at 10:00 am. It’s free and should be a great time! Bring a friend or two too. 🙂
Challenge Week 4
Excellent job with the burpees last week! Those are killer, but you did it!
This is obviously going to be a busy week for everyone, and we definitely kept that in mind with the challenge. Ready for it?
Physical Challenge: 2 TABATA’s a day, and rally your family on Christmas Day for 30 minutes of physical activity. Be creative! You can do things such as… hiking, walking, sledding, snowball fight, tag, dancing, etc. Just get em moving!
*A TABATA is 8 rounds of one exercise that you do for 20 seconds of hard work followed by a 10 second rest. Total time for one TABATA is 4 minutes, so you will do 2 sets for a total 8 minutes. Need some ideas for exercises? Burpees, pushups, mountain climbers, jumping lunges, situps, squats, running in place with high knees, sprints, ceiling taps, etc. are all excellent for this. Remember that you want to be going HARD for those 4 minutes. Try to get as many repetitions in as possible but WITHOUT sacrificing good form!
Nutritional Challenge: Eat at least 2 servings of veggies a day! Easy Peasy!!!!
Merry Christmas from our special Fit Choteau community to you and your families! Enjoy this special holiday season.
Good luck and have a Blessed Christmas!
Challenge Week 3
How did the water portion of week 2 go? Hopefully it got you drinking a bit more (water….not coffee!) than normal, and perhaps you will stick with the change! Let’s move on to week 3.
Physical challenge: 50 burpees per person/per day for 5 days or 750 for the week. You can figure it out with your team. If burpees are just not doable for you, ask Becky or Dusty for an alternative exercise.
Nutritional challenge: No added sugars for 2 days. You can pick the days that work best with your schedule, but on the days that you choose, cut out the sweets, don’t put sugar in your coffee or oatmeal, etc. You probably get the picture here. Just be aware of sugar in your life and try to keep it to a minimum.
Challenge Week 2
Great job with the Challenge thus far, folks!
The physical challenge this week is to walk or run 1 mile every day this week Monday thru Friday. That is 1 mile from one person, 1/2 mile from two people, or 1/3 mile per person. Extra credit if all three team members log a mile a day!
The nutritional challenge is to drink a minimum of 64 ounces of water a day. That is just 8 cups! It might help to prepare your total amount of water in the morning, and then fill up your water bottle/cup/glass/whatever you’re drinking out of from that. Drinking plenty of water is one of the best things you can do for your body. Consider making this change a habit!
Remember this challenge is to keep us motivated and having fun!!
Challenge Week 1
Nutritional Challenge:
Each team member should keep a food log for 2 days. Be sure to include everything….even water!
Physical challenge:
Attend 6 gym classes (total as a team) this week
Don’t worry if you miss the first week, you can always buy back in with 100 burpees!!!! And be sure to come up with a nifty team name!
Up for a challenge?
Get together with a group of friends or just find a spot on our sign up sheet to put your name. We’re going to have a “blast” accomplishing different tasks. Let’s bring in 2013 on a high note! Here are the details:
BLASTING INTO 2013 HOLIDAY CHALLENGE
- WHEN? STARTS MONDAY, DECEMBER 3RD AND CONTINUES THRU JANUARY 12TH
- WHAT IS IT? 6 WEEK FITNESS AND NUTRITION CHALLENGE
- TEAMS OF 3 WITH A $10/PERSON BUY IN (GOES TOWARD T-SHIRT PURCHASE)
- WEEKLY CHALLENGES CONSISTING OF A PHYSICAL AND DIETARY COMPONENT
- PHYSICAL CHALLENGE TO BE COMPLETED AS A TEAM (NOT NECESSARILY AT THE SAME TIME/PLACE)
- DIETARY CHALLENGE TO BE COMPLETED AT HOME AS AN INDIVIDUAL
- IF A WEEKLY CHALLENGE IS NOT MET, YOU CAN BUY BACK IN WITH 100 BURPEES PER PERSON
- INCENTIVE: STAY FIT THROUGH THE HOLIDAY AND START OUT THE NEW YEAR WITH A BANG!
- (OH YEAH…..AND AT THE END OF THE COMPLETED CHALLENGE YOU WILL RECEIVE A REALLY COOL T-SHIRT.)
Fit Choteau 