| Contact PJ |
Phone:
604-341-1509
Email:
info@fitnesswithpj.com
Snail Mail:
5446 13B Ave, Delta
V4M 3W7
Web:
www.fitnesswithpj.com
 |
|
Couple's Weight Loss Challenge
We have our winners!
On January 16th I launched my biggest Weight Loss Challenge to date. 30 teams took part, all vying to lose the most percentage of weight in a 6-week period. On February 27th the final weigh in took place and we crowned a new set of biggest losers. The turnout was absolutely amazing! In total the group lost 583 pounds in just 6 short weeks. What an accomplishment by everyone. Congratulations to all of the participants - in my books you were all winners!
Our top three teams were:
1st Place ($600) - Sharon & Maurice Hives at 13.23% weight lost
2nd Place ($400) - Shelley Franklin & Nicki Bavis at 8.63% weight lost
3rd Place ($220) - Rebecca & Nancy Tait at 8.43% weight lost
 | | L-R: Rebecca, Nancy, Maurice, Sharon, Shelley, Nicki |
 | | Couple's Weight Loss Challenge 2011 |
 | | View video from our Couple's Weight Loss Challenge |
Want to join the next Challenge? Click here for more details...
|
TRX Challenge
A New King & Queen Are CrownedThroughout the month of February all of my clients had an oppurtunity to perform as many reps as they could, in one minute, of a pull up (to test upper body strength) and the suspended crunch (to test core strength) on the TRX. Once again everyone were great sports and had a lot of fun with the Challenge. I had 75 year olds, to expectant moms, to everyone else in between join the fun. Thanks to all of my clients for participating and testing their metal with the TRX! TRX Queen - Cindy Phillip with 130 total reps - which was more than ANYONE performed, both male & female! TRX King - Todd Best with 108 reps under his belt was Congrats to both and as you can see by the photo they are wearing their "crowns" with pride!  | | Cindy - The Queen of the TRX |
 | | Todd - The King of the TRX |
|
Fit for Work
Your fitness is our job.
For those of you that know me, you know that I like to keep busy and nothing says busy like launching a new business. This past January my business partner Erika Field and I launched Fit for Work. At Fit for Work we provide workplace wellness programs designed specifically for businesses. It doesn't matter if you are a business of 1 or 1,000 employees, Fit for Work can assist in the development and implementation of a health and fitness program that will get your team fit and healthy. I welcome any questions that you may and I invite you to visit our website and see if perhaps we may be a fit for your organization. |
If you haven't already checked out my FaceBook page please do, and when you're there click that you "LIKE" it. Each day I post new tips, video and pictures to help keep you fit and motivated. I only have a company page up, so please do not try to find me individually. Thanks and I'll see you there...
|
|
What Muscle Type Are You?
Fast Twitch or Slow Twitch Not all of our muscles are created equal. Case in point, how I feel when I lift weights for my upper body versus when I weight train for my lower body. With my upper body muscles, it feels like I could go forever. It takes a long time for my muscles to fatigue. Yet, when I train my legs, after just a few reps they start to fatigue. "Why is that?", you wonder. Well, it seems my upper body is built for endurance and my lower body is built for speed, or more scientifically, I carry more slow-twitch muscle fibres in my arms and more fast-twitch muscle fibres in my quads and hamstrings.
Our skeletal muscles, those wonderful muscles that connect the bones together and that we train in the gym, comprise about 40% of our body weight. Within each muscle are microscopic proteins bundled together to form a fibre. These fibres are then bundled together to form what is called a fascicle (rhymes with popsicle), and the fascicles are bundled together to form a whole muscle. read more...
|
Recipe of the Month
Ricotta & Spinach Frittata
Serves: 4
Prep + cook time: 15 min
1 c egg whites
2 eggs
1/3 c 1% or skim milk
1 tbsp olive oil
2 cloves of garlic, minced
1 small white onion, thinly sliced
4 c baby spinach
1/4 tsp each sea salt and ground black pepper
Pinch of nutmeg
2/3 c low-fat ricotta cheese
Directions:
Preheat oven to 375 degrees F. In a medium bowl, whisk eggs, whites & milk until frothy; set aside. Heat oil in a 10-inch nonstick frying pan (note: make sure that you can put the pan in the oven) on medium. Add garlic and onion and saute for 3-4 min, until softened. Add spinach to pan and cook, stirring frequently, until wilted. Season with salt, pepper and nutmeg.
Pour egg mixture into pan and drop ricotta by the tablespoonful over top. Cook for 3 min, until eggs begin to set on the bottom. Transfer pan to oven and back for 8-10 min, or until eggs are firm. Cut into 4 wedges and serve.
Cal: 170 / Fat: 7g / Carbs: 10g / Fibre: 2 g / Sugars: 5g / Protein: 15g
|
Program of the Month
Duet's - Partner Training
 Get fit with a friend, your significant other, or a family member. Studies have shown that working out with a partner keeps us motivated and focused. My Partner Training Packages are designed to address all fitness levels, and all ages. Only $35/pp a session this is a cost-effective way to reach your fitness goals. Click here for more info.
|
Exercise of the Month
Glute Press
If you want to strengthen your glutes, nothing does it better than this exercise. Using only a piece of tubing, this exercise can be done at home, in the gym, or even while traveling. No more excuses everyone...
 | | Glute Press |
- Position yourself on your hands & knees and wrap a piece of tubing around your left foot.
- Brace your abdominals and set your spine in a neutral position.
- Keeping the hips even, slowly press the left leg up towards the ceiling, pressing with your heel.
- Aim for 15-20 and then switch legs.
|
|
Referrals
My business, including the Weight Loss Challenge and my small group classes, thrive due to referrals from people who believe in what I do. If you know of someone who is looking to get fit, lose weight, or just learn what their bodies can really do please forward this newsletter to them.
Thank you and I appreciate your support!
|
|
|
|
|
|
|
