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Next Session - August 16 - ENROLL NOW

The next session of GYMWOW begins August 16th. It goes for 2 weeks.

We meet T & TH at 6 am at Falls Valley in Idaho Falls, Idaho.

The workout is an interval full body workout and goes for one hour.

Cost for the full 2 week program: $20

Enrolling NOW

2 SESSIONS AVAILABLE....

Begin: August 2 to 11

PM Session:

Meets Tuesday and Thursday Evenings at 7pm @ Falls Valley

AM Session:

Meets Tuesday and Thursday Mornings at 6am @ Falls Valley

COST $20 for a 2 week/4 class session

email: gymwow@gmail.com

FREE DAY!

Start your day, your WEEK off to a great start!

Monday @ 6am, JULY 11th @ Falls Valley Elementary in Idaho Falls

'Bring your FRIEND, SISTER, BROTHER, HUSBAND, WIFE, MOTHER, FATHER...to come and see what GymWOW is all about!'

Session #3 Enrolling NOW

Session #3 Dates are as follows:

July 13 - Wednesday 6-7am
July 15 - Friday 6-7am
July 20 - Wednesday 6-7am
July 22 - Friday 6-7am

Cost: $20 for the full 2 week session
Location: Falls Valley Elementary School - Idaho Falls, ID

Please send an email to gymwow@gmail.com to ENROLL!

*at least 5 participants must enroll for the session to start

WOW - Weight Loss CHALLENGE

Ready for a WOW CHALLENGE?

WIN $$, A 2 week Session of GymWOW & A GymWOW band!

WEIGHT LOSS CHALLENGE - 3 weeks

Start date: July 8th

End date: July 29th

Buy in for $10 - Winner with the most weight loss in 3 weeks wins ALL "buy in" $$

-must "weigh in" in person at start and end

You can weigh in at 6am at Falls Valley on July 8th or set up a time to come to my home -

email me @ gymwow@gmail.com

*The WINNER is the one person with the MOST lbs. LOST.

*in the event of a tie..the POT will be split and both will receive a 2 week GymWOW session FREE.

VOTE

What time should classes be in the next session of GymWOW --please VOTE @ facebook or leave a comment on this post!

Session 2 enrolling NOW

Each GymWOW session is for 2 weeks.

Why? I know the summer months can be very busy and many people go out of town. This gives you the opportunity to look ahead and see what days you will be "in town". Then, you can return for the next session and pick up where you left off! I strongly recommend enrolling for each session that you can attend a majority of the classes.

Session #2 Dates are as follows:

June 27 - Monday 6-7am
June 29 - Wednesday 6-7am
July 6 - Wednesday 6-7am
July 8 - Friday 6-7am

Cost: $20 for the full 2 week session
Location: Falls Valley Elementary School - Idaho Falls, ID

To enroll: email - gymwow@gmail.com or go on facebook to GymWOW

ENROLL NOW!

Next Session begins June 14 2011

Classes dates for this session: June 14 (Tuesday) 6-7am

June 17 (Friday) 6-7am

June 21 (Tuesday) 6-7am

June 23 (Thursday) 6-7am

Sessions are 2 times a week for 2 weeks - $20 total (includes 4 sessions and GymWOW bands for each goal completed)

Email gymwow@gmail.com, send me a facebook message or respond to this post to enroll

Sessions will be located at Falls Valley School Park in Idaho Falls.

GET OUTDOORS and REACH YOUR GOALS!

GymWOW video

Weekend GymWOW homework

Choose ONE for each day this weekend:(Friday, Saturday, Sunday)

1. Strength Day:

UPPER BODY: burpees, spiderman push-ups, plank to push up, tricep dips (off a chair or park bench) 12 each - 3 times

LOWER BODY: squats, squat jumps, leg raises each leg- 12 each - 3 times

20 minutes cardio - Alternate - jog in place, jumping jacks, jump rope, high knees (20 sec intervals each - give yourself 10 sec break in between sets)

2. Cardio day: 60 minutes of cardio. (bike, run, jog, dance) This can be broken into 2 - 30 minute sessions.

3. Rest day: FINALLY! You deserved it!

PUSH-UPS everyday?

Question...is it beneficial to do push ups everyday?

You can read about it here. It is OK to do push ups daily if you are doing a "moderate" amount of push-ups. If you are pushing yourself to doing "push-ups to failure" and working the muscles hard...give them 48 hours rest. If you want to take a break from push-ups - hold plank on your elbows. Then, push your toes forward and you will feel it in your core.

I hope this information helps. On the days that your muscles are fatigued/sore....rest that muscle group - work a different muscle group or only do cardio. Also, make sure to take one day a week (Saturday or Sunday) for rest!

Keep up the good work!

Day 2 - Homework

GymWOW homework for Tuesday - Day 2

Cardio

(at least 40 minutes-jog, run, fast walk)

*try to sprint (push yourself beyond "regular speed" for 20 sec intervals every 5 min.)

Strength

Plank to Push-up (10 w/each arm leading then switch - 2 times)

hold plank on elbows with leg kicks 10 each leg then switch - 2 times)

Lunges (20 each leg - 3 times)

*Remember to track in your GymWOW books your food intake and your exercise everyday.

See you WEDNESDAY 7pm @Community Park for the next session.

Are you Ready?!

GymWOW session #1 (only 2 weeks) starts on MONDAY @ 7pm at Community Park in Idaho Falls. I will be there 10 minutes early to meet everyone. See you tomorrow!

TABATA training

I believe TABATA interval training is one of the BEST ways to improve your FITNESS level. Tabata is effective for weight loss as well as improving your performance in aerobic and anaerobic sports. I have integrated the TABATA training method into gymWOW.

What is TABATA training?

Dr. Izumi Tabata discovered this method of interval training in Tokyo, Japan.

This interval training is 20 seconds of FULL OUT SPRINT in any given workout (listed below)....then 10 second rest - Repeat 7 more times. (total of 8)

Tabata excercises:

STAR jumps

Squat jumps

Running

Ski Jumps

Running Lunges

Boxing bag (hard and fast)

Burpees

Plank to push up

Fitness Test

How to Prepare for gymWOW?

determine your CURRENT level of fitness with a FITNESS TEST.

Before you begin gymWOW...record

1. TIME: 40 Yard Dash Sprint

2. # of consecutive Push-ups (on your toes...full push-ups). If you can not do one full push up..count how many you can do on your knees.

3. TIME: Plank (on toes)

4. TIME: 1 mile run

5. # of sit ups in 60 seconds

Winner...

and the winner of the YOGA MAT is.....(drum roll)...

here.

Win a YOGA MAT (a MUST have for gymWOW!)

To enter must "like" gymwow on facebook and leave a comment on gymwow's facebook wall by Friday, May 6th at NOON! (must be able to pick up in Idaho Falls, ID)

What to BRING to gymWOW?

Appropriate Outdoor Clothing (LAYER!): Be prepared for the weather.

Running or Cross-Training Shoes: Very important to wear proper footwear. Teton Running can hook you up in that department.
An Exercise Mat: This can be a yoga mat, gym mat or even a towel. My recommendation is to buy an inexpensive YOGA Mat (Tj Maxx and Ross have them for around $6-7)
Water Bottle: Please Bring WATER everyday. It is important to stay hydrated!
Hand Weights (OPTIONAL): If you have been working with weights or weight training regularly and want a more intense workout...you can purchase some inexpensive hand weights (also sold at TJ MAXX, Sport Authority) If you have questions as to what weight is right for you..please ask!
Weight training gloves (OPTIONAL): If you have sensitive hands (sometimes we will use the ground for burpies or push ups), or if you just want too look tough.

Please let me know if you have any more QUESTIONS!

GOAL!

What are the gymWOW wristbands about?

When you begin the gymWOW program you will make 4 goals for yourself. Each participant will have his/her own goals depending on their current level of fitness.

Each GOAL you complete...you are awarded a gymWOW colored wristband.

When you have all 4 goals completed...you make 4 NEW goals. An armful of wristbands shows everyone how far you have come in the program. SUCCESS!

Here are some examples of possible GOALS...

1. Do 30 push ups continuously

2. Run a 5K or run a 5K in under 30 minutes
3. Do 60 sit-ups
4. Hold plank for 1 minute
5. Do 30 burpies in 1 minute
6. Hold "Wall sit" for 5 minutes

7. Run a marathon

8. Do a triathlon

VOTE

Go HERE to VOTE for the BEST time schedule for you to do a GymWOW class!

or leave a comment....

Early Birds....M&W 6-6:50AM

....or T&TH 6-6:50AM

Evenings...M&W 7-7:50pm

YOU CAN VOTE FOR MORE THAN ONE TIME SLOT....

Thank you!

gymWOW bands are here!

GymWOW is one step closer to taking off in MAY. The GymWOW bands came in the mail today! Remember goals are important in GymWOW. With each goal completed you receive a colored wristband.

Collect all 4 - complete your goals!

GymWOW video - how to burpee

GOALS....are important in GYM WOW. When a GYM WOW member completes one of the 4 goals....they receive a colored wristband.

THE ULTIMATE GOAL: COLLECT ALL 4 COLORS!

make sure you are "in the know" - Classes starting in IDAHO FALLS in MAY!

Like GYM WOW on facebook

LIKE IT on FACEBOOK

GymWOW is now on Facebook. LIKE IT and be eligible for prizes and updates on when GymWOW comes near you.