We did it!

Twenty-two hard-working participants just finished up the 2017 Lose Your Love Handles Fitness Challenge. A few comments from them about the month-long program:

Kati. M. says: My food awareness has improved significantly.

Amy A. says: My first mantra (and the one I’ve kept most if the way through) was “excercise gives me energy.” It was hard to get myself out the door to walk or go to yoga class because I felt tired and unmotivated BUT I always felt soooo good afterwards. Months later I still have to say that to myself all the time to go be active.

Heather M. says: I’m really noticing (already!) how much better I feel when I’m well hydrated, avoiding sugar, and filling up on vegetables instead of easily available (but empty) carbs.

I also want to share some of the great achievements of the month:

Amy A. won an award for her Heroic Start and for Inspiring others. Peg T. won an award for Keeping Amy on Her A-Game. Heather M. was our Biggest Loser in the Body Fat category – reducing her body composition by 1.9 percentage points! C. M. was our biggest muscle gainer with 3.4 additional pounds of muscle gained this month – and note that her body composition lowered by 1.2% as well. Way to tone up, Heather and C.M.! Our 2^nd Place Biggest Loser was Ronadel R. with a loss of 5.4 pounds, 1.8% body fat, and 1” circumference. Finally, our Most Points Winner and Biggest Loser was Peg T. with a loss of 6.4 pounds, .5% body fat, and 3.25” less circumference overall. Peg, we are all impressed with your dedication, consistency, and hard work!

A huge Thank You to all participants and Way to Go!!

February 2017 marks the 7th Anniversary of Total Balance Fitness!  And lucky you – to celebrate, I’m offering $7 training sessions for the rest of February and all of March.  Classes, 1-on-1’s, and small groups are all on sale — for new and returning clients.  (Returning clients means you haven’t trained with me in 6 months or more.)

Contact me to schedule sessions and you can pay in person with cash, check, or credit.  You can buy as many as you want – they just must all get used by the end of March 2017.

Or buy online here:  https://mkt.com/total-balance-fitness-2, then I’ll contact you to schedule!

Happy New Year!  Did you make a resolution?  If it was related to health, fitness, nutrition, maybe you’d like some extra help sticking to it.  Sign up for the Lose Your Love Handles Fitness Challenge!  It’s a great way to  get moving, eat better, shed pounds, kickstart healthy habits, and have fun doing it with a motivating community. Click here to read more and read below for stories of winners of previous challenges.

Weigh ins start January 25, point tracking goes from February 1-28, and weigh outs are March 1-7.  Here are some days/times for weighing in:

• Wednesday, Jan 25, 9am-noon (Minneapolis); 5:30-8:30pm (St. Paul)
• Thursday, Jan 26, 6am-11am (St. Paul)
• Saturday, Jan 28 10am-1pm (St. Paul)
• Monday, Jan 30 5:30-8:30pm (Minneapolis)
• Tuesday, Jan 31 6-11am (St. Paul)
• Other times can be made available too.  Contact me to schedule!
• Peg, celebrating her win of Lose Your Love Handles 2016 🙂

jan-2017-schedule

Here is the up to date schedule of Small Group Training sessions.  Small Group Training is a fun, effective, and affordable way to reach your fitness goals. Most groups are limited to four participants to ensure personal attention. All fitness levels are welcome to any session, although you may want to talk to me to find the best fit for you.

Right now all the groups have room for new members.  Want to check one out?  First class free, plus I give a complementary consultation to discuss your fitness goals, experiences, and how I can best help you.

What are the workouts?

Short circuit (Tuesday + Thursday 6am and 7am): 30 minutes dynamic stretching, high intensity cardio intervals, and functional strength training of all muscle groups, usually in a circuit style to maximize the short class time.

Functional Strength Circuit (Wednesday 6:30pm): Like the “short circuit” but more focus on strength exercises. (30 min)

Yoga Booty Boot Camp (Saturday 10am): Yoga Warm up, strength + cardio circuit, core + stretching cool down (55 min). (This group is open to 6)

Yoga Slow Flow (Saturday 11am): Traditional yoga class with breathwork, mindfulness, poses (beginner – intermediate), and closing meditation. Improve flexibility + balance (55 min).

Is there a day/time/format that’s not listed here? I’m always looking to create a new group! Contact me and let’s discuss your idea.

Click the link at the top to see the pdf of the schedule.

…And here’s a photo of some of the
jokers that are in these Small Group Training Sessions.  Don’t they make it look fun??!

Another successful fitness challenge! 20 participants walked, ran, jumped rope, jumping jacked, push-upped, squatted, and planked their way to increased fitness in the month of October in the Scare Off the Pounds Fitness Challenge. Not only did they exercise, but they tracked their water intake, healthy fats, vegetables, protein, alcohol, carbs, sleep, and more. Each participant also created a mantra for themselves to keep it positive and motivating. I am SO PROUD of all our Challengers and here are some of the highlighted successes:

*AMY ANDERSON got the most points, earning a $50 cash prize plus two personal training sessions, and got the great results of losing over 2” and reducing body composition by 1%!

*PEG THOMAS, a previous challenge winner, also lost 2” and 1.3% body fat.

*We had three contestants tie for Second Place Biggest Loser. One was Kevin Ward with a loss of 1”, 6.8 lbs, and 2.1% body fat. Great work, Kevin!

*The other two parts of the three way tie are married to each other; isn’t that adorable? JeaNell and Ben Krupnick nailed it with their respective losses of 7.8 pounds, 2.25”, and 1% body fat; and 1”, 7 lbs, and 1% body fat.

*Joe Schuld lost the most pounds this month with 9.6 lbs gone! He didn’t win the prize though because another person lost way more inches and body fat:

*Finally, our Biggest Loser this time around was FRANCES LESICKO with a loss of 4”, 2.8 lbs, and a whopping 2.4% body fat, earning her the other $50 cash prize plus two training sessions. Way to go, Frances!!  Note that one of Frances’ big motivators right now is a big kayaking trip in New Zealand in January/February 2017.  She’ll be doing stuff like this:

 (Frances is quite the adventurous kayaker!  This photo is in Popham Beach, Maine)

As usual I am thrilled with these fabulous results as well as the changes in lifestyle and health that come along with tracking food intake and exercise throughout a month. Join us in February 2017 for Lose Your Love Handles if you’d like to do the same!

No classes or training offered December 23-26, and there will be some cancellations Dec. 27-31.  My family will be in town visiting and celebrating Christmas.   I hope you will also enjoy the holiday time!

Recently a client said he’d like to do more yoga with me, and I’ve been wanting to teach a class again, so starting this Saturday, December 10, I’m offering a new class!  Yoga at 11am at Anytime Fitness on Grand.  This class will be a lower intensity than the Saturday 10am Yoga Booty Boot Camp, and will focus on yoga poses and flow for about 55 minutes, including some breath work at the beginning and meditation at the end.  I will bring some mats but you may want to bring your own yoga mat (I might not have enough for everyone).  You can use the gym’s mats but a specific yoga mat will work better. I am looking forward to teaching a more traditional yoga class again and hope some of you join me!  It’ll be $25 to drop in, or $30 for non-members, and punchcards available at the prices listed here. The class will be capped at 4 participants for now (so you’ll get plenty of personal attention!) and priority will be given to those who tell me in advance that you’re coming.  Contact me to sign up!  Or feel free to drop in when space is available.

 Thanks and hope to see you there!  Namaste.

For a limited time, I’m offering a limited number of $100 gift certificates for ONLY $20!    The offer is available till the end of the year or till I sell out.   For new or returning clients, buy a gift certificate for $100 worth of personal or small group training for only $20! It is worth 4 small group sessions or 3 one-on-one sessions.
Certificates may not be redeemed by any current clients.

Buy online here or buy one in person (contact me to schedule an appointment).You could be as happy an fit as Peg, pictured here!

Want to tone up, shed pounds, and build some new healthy habits? Join total Balance Fitness October 9-November 5 in a 28-day fitness challenge.  Participants track points for eating well, exercising, and other healthful habits.  It’s $25 to participate and prizes include $100 cash and 4 personal training sessions.  MORE INFO HERE!

Weigh ins start October 3, so contact me to schedule yours and get started scaring off those pounds!

Click here to read about a previous challenge and the winners.

Hey carnivores, ready to stock up on 100% grass fed beef, locally grown, with a bulk discount? I’m organizing a group to buy an entire steer. Buy an 1/8th or a 1/4 animal and be ready for hearty, healthy meat all winter. Grass Fed Cattle Co. – join my cow pool!

You may have heard of the benefits of 100% Grass Fed Beef:  less saturated fat + calories and more omega-3 fatty acids (the good fats that we need more of).  It still is high in protein and iron like other beef.  The meat that Grass Fed Cattle Co sells meets organic standards (no hormones/antibiotics, pesticide-free diet).  It’s all locally grown and processed.  I can’t say enough good things about The Grass Fed Cattle Company and I highly recommend them and their beef.  It does take cash upfront and freezer space to purchase 1/8 or 1/4 of an animal all at once but note that if we buy as a group it is discounted from the regular price.

Here’s the link to purchase as part of my “cow pool”:Amanda Cole’s Cow Pool

Our deadline is October 4 so hurry and get your orders in soon!