 |
Get=20
ready, it's coming! Before we know it the snow will be =
falling, the=20
holiday season will be in full swing. It seems like we just =
finish=20
getting through 'hard to stay on track seasons' before =
another one=20
pops up! Some of you know what I am referring to....We just =
finished=20
all the fun warm summer events, backyard bbq's, =
pool=20
parties, days at the beach, holidays and too =
many=20
days OFF our healthy eating and work out schedule! Soon =
you=20
will be sipping eggnog and eating shortbread cookies and the =
summer=20
'fun' is still clinging on to your body! It is time to stop =
with the=20
excuses and start making change. This holiday season make =
some=20
healthy new decisions and begin the New Year feeling better =
than=20
ever!
Indoor =
winter Boot=20
camp =
program!
 =20
Watch the=20
video, I hope it will inspire you to=20
join!
VIDEO!!
The Winter=20
Boot Camp Sessions are held at The Guelph Montessori School, =
151=20
Waterloo Avenue CLASSES ARE HELD: MONDAYS =
6pm-7pm THURSDAYS=20
6pm- 7pm *ALL BOOT=20
CAMP SESSIONS RUN FOR 4 WEEKS, TWO TIMES PER WEEK AT THE =
RATE OF=20
$130 plus hst Registered Recruits receive a FRAMEWORKS =
FITNESS=20
BAG, FOOD JOURNAL,PRE AND POST FITNESS ASSESSMENT =
TEST/MEASUREMENTS,=20
SPECIAL RATES, AND UNLIMITED SUPPORT! COME OUT TO ONE OF OUR SESSIONS =
ALREADY=20
IN PROGRESS AND SEE WHAT IT IS ALL ABOUT! Call me to make=20
arrangements.=20
November and=20
December sessions are full! If you want to be sure of a spot =
in=20
January then you better get your registration in! SPACES FILL UP=20
QUICKLY!
Registration=20
=
Form
<=
/STRONG>

My=20
Studio has been revamped! Thanks to Carrie McLean-Godman of=20
Carrington and Co....
interior design - home =
staging -=20
custom homes
carrington=20
=
website =
=
SPAN> =20
THIS=20
MONTHS EXERCISE
split=20
squat
The split squat is another great =
exercise for=20
improving single leg strength which works almost every =
muscle in the=20
lower body. As with most body weight exercises, begin with =
no=20
external weight and as you advance add dumbbells, a bar or =
weighted=20
vest to increase the difficulty.
 Action : Position yourself with one leg =
out in=20
front and the back leg raised on a bench (as illustrated in =
the=20
photo). Slowly lower yourself down by dropping your back =
knee down.=20
Your front knee should bend to 90 degrees with shin vertical =
and=20
your back knee should come close to touching the ground. =
Then push=20
yourself back up to the start position. Continue for the =
desired=20
number of repetitions and then repeat on the other side. Be sure to maintain an =
upright posture=20
so that your upper body is not leaning forward. Keep your =
chest out,=20
shoulder blades back and lower back tightly arched. And, =
keep your=20
hips, shoulders, knee and foot pointed straight =
ahead.
THIS MONTH'S=20
RECIPE
=93Oh Baby!=94 Carrot Cake Protein=20
Bars
from =
Sioux=20
Country
Ingredients: Non-fat no-stick =
spray 1=20
cup oat flour (ground oatmeal found in the health section of =
your=20
grocery store) you can also grind your own in a food =
processor 2=20
tsp cinnamon =BD tsp baking soda =BC tsp salt 1/8 =
tsp ground=20
nutmeg 1/8 tsp allspice (optional =96 more like spice =
cake) 3=20
egg whites =BE cup Splenda =BD cup fat free Ricotta =
cheese 2 4=20
oz. jars or packs of baby carrots (instead of shredded =
carrots) 2=20
scoops vanilla whey protein (look for a low sugar, low fat =
and low=20
carb variety) 1 cup quick cooking oats (optional for =
added carbs=20
and energy)
Directions: Preheat oven to 350 =
degrees. Spray=20
an 8 x 8 Pyrex dish with non-stick butter spray. In a =
large bowl,=20
combine flour, cinnamon, baking soda, salt and nutmeg. In =
a=20
medium bowl, mix egg whites, Splenda, ricotta and baby food =
until=20
well combined. Add the wet ingredients to the flour mixture =
and mix=20
well. Finally, fold in the quick cooking oats (optional) and =
stir=20
until just combined. Pour batter into the Pyrex dish and =
spread=20
evenly. Bake 28 =96 30 minutes or until a toothpick comes =
out clean.=20
Let cool and cut into 16 pieces =96 4 x 4.
Nutrition =
per=20
serving: 2 small squares
94 calories (132 cal with =
oats=20
folded in) 1.25 g fat (2 g fat with oats folded in) 10 =
g carbs=20
(17 g carbs with oats folded in) 10 g protein (11 g =
protein with=20
oats folded in)
This is me at 26 years old. I just =
came off=20
another crazy fad diet. I lost 15 pounds... think it =
was the=20
banana skim milk one! Needless to say I gained it all back a =
few=20
weeks later!

This =
is me=20
now at 49! I stopped yo-yo dieting at the age of 30 and have =
maintained this healthy lifestyle!
Do not just focus on losing =
weight! Change=20
your MINDSET!! Make a true lifestyle change and you will =
lose fat,=20
gain muscle, feel and look better than you ever have!! I =
feel and=20
look better in my 50th year than in my=20
20's!
Whatever your mind can conceive and=20
believe.... it can achieve !
Believe in Yourself=20
=
NOW!
If=20
you =
believe you=20
can, you will! Achieve all your health=20
and fitness goals! Use the =93I can =
do it!=94=20
attitude and you are on your way to=20
=
success!
Yours in=20
=
health,
Marla=20
|
 |
|

From=20
The Editors: Pumping up=20
Marla
guelphmercury.blogs.com
Posted by Phil Andrews Editor =
of=20
Guelph Mercury =
Newspaper
Guelph personal trainer =
Marla=20
Arndt, who offers a regular Friday fitness column for =
the=20
Mercury, is vying to win an international contest of =
elite=20
personal trainers. Good luck Marla!
Train or Be Trained VOTE=20
HERE
I am one of the four trainers =
featured=20
in November's Train or Be Trained! Each of us with a =
different=20
training style, all of us very much the same.... We =
are all=20
trainers with one goal....get people healthy!Love all =
the=20
support I am getting from my clients, friends, family =
and=20
community!! Thank you for believing in=20
=
me!!
I have=20
had the privilege of training with Marla for the past =
month or=20
so
and=20
want to tell everyone about how amazing it is. I am =
feeling=20
really
healthy, strong and =
confident about=20
my body's ability - even after taking=20
a
few=20
years break from weight training. I have worked with =
many=20
sport trainers and coaches throughout my years of =
being an=20
athlete and Marla's friendly=20
yet
firm=20
approach to motivation is really inspiring. Marla has =
geared=20
my
sessions towards my goals =
and her=20
professionalism and honesty is=20
something
that I=20
truly respect. Whatever your personal goals are, Marla =
is the=20
woman I
recommend =
to help you=20
achieve them.
Sandi =
Pinelli BA =
Kinesiology, B=20
ED
Newspaper =
Column
Three=20
Secrets to getting Fit
Are=20
you Skinny/Fat???
| | <=
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