Katie wins Summer Sizzle Fitness challenge

What does it take to be the Biggest Loser of a Total Balance Fitness Challenge?

Well, last June, Katie lost 8.2 pounds; lost 4.25 inches circumference from chest, waist, and hips; and reduced her body composition by 2.7%. (Body composition is a way to measure how lean a person is; it describes the percentages of fat, bone, water and muscle in human bodies.)

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Interview with Katie S, July 5, 2017, winner of the Summer Sizzle Fitness Challenge:

Were you surprised that you won?  “Yes, I was surprised I won, I’ve never won before. But, not surprised, because I could see the results the whole time! I’ve never come anywhere near winning this type of thing before.”

What helped you the most?  “I really think it was the diet portion, which didn’t feel restrictive, but still kept me on track. I was never starving. Also, doing training sessions with Amanda during it [the challenge] really amped up the accountability.”

Why did you want to participate?  “I signed up to get back in shape post-baby. Hearing the components of it, it lined up with healthy habits I’d been wanting to form anyway. It seemed sustainable.”

And what do you have to say to anyone else who wants this kind of results:  “Three weeks isn’t that long of a time. You can do it for three weeks and you’ll be in a good spot at the end to go forward!”

Right behind Katie was Mandi with a loss of 4.6 pounds, a loss of 3.5” total from waist, chest, hips, and body composition reduction of 4.8%. Wow!
Third place and fourth place losers were phenomenal as well. Peg (in 3rd) lost 6.4 pounds, 4.5”, and 1.9% body fat. Nora (in 4th) lost 4 pounds, 2.5”, and 3.2% body fat. Nora was our First Place Points Winner.

How are the winners calculated? Each category (inches, pounds, and body composition) are assigned a point value. The person with the most points in each category then is the winner. As you can see, Katie was pretty far ahead in each of the 3 categories. You may notice that Mandi in 2nd place lost 4.6 pounds while Peg in 3rd place lost 6.4 pounds. Mandi got the higher ranking because her body composition changed so dramatically. (Peg’s change of 1.9% was still fabulous though!)

A big Congratulations to all participants!! Fabulous results and hard work to get there.

Total Balance Fitness 21- and 28-day challenges give structure to your eating, exercise, and lifestyle to encourage holistic and sustainable healthy habits.  Join us next October for Scare Off the Pounds!

Memorial Day: Yoga H.I.I.T.

We will have our usual classes Saturday, May 27:
10am Yoga Booty Boot Camp
11am Yoga Slow Flow
at Anytime Fitness on Grand Ave
PLUS
on Memorial Day, Monday, May 29:
a 9am Yoga Booty Boot Camp or maybe Yoga H.I.I.T.!  One hour.
This one is at Solomon’s Porch, 100 W. 46th Street, Minneapolis.  Go in the glass door, and we will be in the big room at the basement.  Just $20 to drop in, our use your punchcard, or first time free.  No training Monday night.
Please RSVP!  First come first serve, maximum 6 to all classes.  Thanks!!
 View More: http://amyandersonphotography.pass.us/amanda-cole-tbf-2017

Summer Sizzle Fitness Challenge starts soon!

Unknown.jpegSummer Sizzle Fitness Challenge!
May 21-June 10, 2017
$25 to participate * prizes include $100 cash + 4 personal training sessions!

 Want to get moving, eat better, shed pounds, kickstart healthy habits, and have fun doing it with a motivating community? Then join Summer Sizzle Fitness Challenge!

 Weigh-ins start May 14 — Weigh out June 11-17

Includes: -Daily plank challenge – tracking exercise time – nutrition (water, eating more vegetables, including healthy fats, adequate protein intake, less carb/sugar consumption) – adequate sleep, positive self image – sharing your goals & successes – weekly workout challenges (i.e. 100 push-ups/day)

Sign up today to see what you’re made of!

Contact Amanda  to schedule your weigh-in.

Lose Your Love Handles: Peg wins again!

LYLH finish 2017

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 2nd 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!!

7th Anniversary

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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!

Lose Your Love Handles 2017

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!
  • PegLYLHWinnerPeg, celebrating her win of Lose Your Love Handles 2016 🙂

Small Group Schedule

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).

 

unnamed.jpgIs 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??!