Scheduling Appointments Online

As of Monday November 16th we will no longer be using the sign-up binder.  I have the online schedule available.  Below are the user instructions.

Step one: REGISTER

1. Click on the time
2. Select “Book Now”
3. Look for “First time user? Click here” and click
4. Enter your information correctly (note that you only need to enter you mobile, the home phone is not necessary)
5. Select “Register & Book”
6. Log into you email and wait for the confirmation email
7. Click on the confirm link

The first time you register I will need to approve you as a user.  I do not have this email set up on my phone at the moment so I will approve it ASAP.  You will still be able to schedule appointments but they will not be approved until I confirm it.  After this initial phase you will not need my approval.

In the future when you need to schedule appointments all you will need to do is:

1. Select the time/event
2. Select “Book Now”
3. Login using your email and the password you created

Cancellations:

1. you will need to login and book an appointment (i know this is not ideal but I did not design this program)
2. scroll to the bottom of the blog page (not the calander page)  Below the calander you will see 3 links:My Appointments Modify My Information Log OutUnverified! select my appointments
3. cancel the ones you do not want to attend b selecting cancel on the right

This system will not allow you to cancel an appointment if there is 23 hours 59 min and 59 sec prior to the time.  I there is less than 24 hours prior to the time and you will not be attending you can notify me and I will cancel it for you.  If someone takes your slot I will not charge you.  If no one does then I will charge you.

I understand that circumstances do arrise and training is not cheep but please understand that this is my primary source of income.  When groups are full and one who was signed up doesnt attend I lose 18 dollars.  For the last 1-2 months I have on average 3 people a day not attend a full group this means on a daily basis I lose $54, each week I lose $108, and each month I lose $432 on average.  I simply cant make any more exceptions.

Low Fat Tip

Add flavor with herbs and spices instead of high fat flavorings or sauces.  Rub mixtures of seasonings on tender cuts of meat before cooking for wonderful blends of flavors.  use low-fat or fat free marinades to tenderize and add flavor to lean cuts of meat.

Health Snacks

Remember to measure the serving sizes.  Dont eat from a large bag or container.

High Protein & Low Calorie:

• Greek yogurt
• Cottage Cheese
• Shrimp Salad (there are better choices than  ice berg lettuce)
• Chicken Salad (there are better choices than  ice berg lettuce)
• Salmon Salad (there are better choices than  ice berg lettuce)
• Tuna Salad Sandwich or with a multi grain cracker
• Nuts & Protein Powder mixed in water
• Pinto Beans, Cheese, Tortila chips
• Your favorite protein bar (I enjoy the blueberry crisp Cliff bar)
• Bean & Cheese Burito
• Protein Shake with a side of fruit

Medium-Low Protein & Low Calorie Snack:

• Fruit & Cheese
• Salad with Cheese
• nuts & water
• nuts and fruit

For a fairly balanced meal plan you can look at mine by following the link below.  Remember that my calories are about 1,000-1,200 higher than yours so be sure to measure the servings.

http://missionpossibledp.com/2009/10/15/food-journal/

For macronutrient (proteins, fats, carbohydrates) distribution visit http://missionpossibledp.com/category/nutrition/calories/

Diet Coke Prevents Fat Burn

Im going to keep this one short because there is nothing complex about it.  STOP DRINKING DIET COKE! Its CRAP!  You dont need it nore does it taste good and its the reason you are losing the battle against body fat reduction.

Here is why:

“Diet Coke, regardless of how many calories it has, wreaks havoc on your fat loss efforts and will ultimately cause you to gain weight. There are two main reasons for the Diet Coke fallacy. First, the sweet taste from Diet Coke elicits an insulin spike, which blocks your ability to burn fat. Second, artificial sweeteners found in Diet Coke disrupt satiety, the feeling of being full. Combined, the actions of Diet Coke go against a healthy lifestyle.

Now that I am researching it I have come to the realization that I cant think of a client of mine who has lost a substantial amount of weight while consuming diet coke.

I am going to finish this brief article by reminding/informing you that artificial sweeteners are chemicals.  Why on earth would you drink chemical?  Ask your self that question next time you consider a diet soda.

Wired Coffee

This post is unrelated to our goals but I was so disturbed I had to write about it.  Have you ever been to wired coffee off of Lindberg in Sunset Hills?  I used to frequent the place but as of today I will not due to the behavior of one of the two owners (the wife).

Okay heres the story…Earlyier today I went in after running a few erronds, I had cottage cheese in my car that I planned on eating and once I finally arrived I ate it, I was about to get up for coffee and realized I left my power adaptor at the book store that I left because their internet was not working so I left to fetch it and returned.

Upon returning I set up my computer and responded to an email which took maybe 7-8 minutes.  Once the line died down I was going to approach and order a coffee and gilato.  As I was about to get up the lady approached me with a lound condesending voice telling me “that if you don’t order something NOW I must leave!  You came in earlier at your cottage cheese and left and now your back!  We offer free internet to paying customers and you are steeling!”

I replied in an understanding and confused voice “I was just about to order somthing but was waitning for the line to die down.”  She turned her back and cleaned the ladies restroom.”

I sat there baffled and contemplated the situation awaiting for her to finish the restroom.  I packed my stuff up and waited for her return.  i stopped her and said once again in a understanding but confused tone “I came in earlier with the cottage cheese because I was running errons and finally made it in, I wanted to eat it versus let it go to waist. Once I finished it I realized i left my power adapter and had to return.  I finally returned and was settling in getting ready to order and you were so rude that I simply cant stay now.  I cant believe you would address the situation in this manner?  Plus all of your customer can hear you talking to me this way.. in fact they can still hear you because you are so loud.  Just so you know, I was really going to order a few items but now I’m going to leave because you are a terrible host.”

I feel she should have approached me and asked if I would like a coffee or something else from the menu.  If I replied with no then she could have explained the unspoken but expected policy.  If you visit wired coffee I recommend you don’t now.  She need to develop better communication skills and take a few courses on customer service if she expects to stay in business.

Dining Out

If you must eat out >:-(  then do one or more of the

following:

• Undress everything (dressings, sauces, and mayonnaise)
• Order from child’s menu (no fried foods)
• Baked or grilled option
• Eat 1/3 of everything

Choose items based on caloric needs and goals

• Order an appetizer portion of the entr’ee
• Select from appetizer menu
• Offer to split entr’ee with a friend
• Eat your main meal before you get to the resturant

Make healthy selections

Glutes Work Out 1

Heres the other part of what we did on friday. The glutes part.

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Abs And Obliques

Hello all. I made an extra step and recorded the part of the ab series we did on Friday. In addition I have the glutes part recorded but I had to split the video into three parts because it was too big.

Congratulations To…

I would like to congratulate the following people for their accomplishments over the last 2 weeks:

• Kristi Boccardi (Princess 1): -3 pounds in 2 days! Kristi also stays after her group training session and conducts cardio for 30-60 minutes.  It is likely she burns 800-100 calories on mondays/wednesdays/fridays just at the gym.  WAY TO GO KRISTI!
• Julie Shelody: Julie lost another 2 pounds in 5 days!  Julie is an inspiration to all for he immediate dedication.  She defines what it means to treat group trianing as an investment.  Way to maximize your ROI or return on investment Julie.  In all Julie has lost 13 pounds on the scale since her start in early September!
• Katherine Marsh: In the past Katherine has struggled to get results but since her return from summer break with her 5 kids being at home Katherine has shed 7 pounds on the scale in 4 weeks.  GREAT WORK KATHERINE AND KEEP IT UP!
• Gail Keelin:  Gail is another slow starte but she has Kicked it into gear and feels great.  Gail has never brought in a food journal in the 12 months I have trained her but she did on Monday and let me tell you that it was detailed and great!  Gail I believe you will lose 8 pounds this month. PLEASE KEEP UP THE GREAT WORK GAIL!  I know you will succeed!
• Angela Coady (Princes 2): Angela had a slow start in the beginning but now she is keeping a food journal and preparing all of her meals in advance.  She doesn’t seem to be dropping a lot on the scale but she sure looks great.

I sure hope I’m not leaving someone out :/

If I mentioned you above then please comment below this post in the comment section noting what you did and your successful strategies.  If your not above know that I’m proud of your past accomplishments and keep working hard.  Feel free to congratulate those listed in the comment section below as well.

Health News: Swine Flu Vacine

Because the majority of my clients are mothers I thought you may like this story regarding the latest swine flu vaccine.

I found this video on a site I was referred to by Ksenia (girlfriend). I believe Dr. Mercola provides rare; but highly valuable information on health related issues.  I recommend you all follow this man. Check him out at http://www.mercola.com/

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