Stay Motivated!

Newsletters>

Stay Motivated!

February 29, 2008

Hey,

The last week has just blown past me. I guess that's what
happens when you stand still. ha ha.

I've noticed that the annual rush we see in the gyms after
Christmas (we call it the resolutioners rush), has started
to fade.

We are just over 2 months out from the Christmas holidays.
2 months is not very long in the training world.

I know people are always going to find reasons to not come
to the gym, whether it's because they are board, or just
plain lazy.

This is my notice to everyone to stay the course!

Don't let your training fall out of priority.

Remember, summer is only about 8 weeks away.

So, here's an 8 week plan that anyone can add to their
current program to see some physical changes by beach
season.

1. Pick a weak point in your physique; triceps, back,
shoulders, calves. (This plan will NOT work on abs as 99%
of the time the ab muscles are not the problem, the fat
covering them is)

2. Choose a single, simple movement to train your chosen
"weak point". Ex: Back is my weak point, so I have chosen
chin-ups.

3. Perform 1-3 sets of your chosen exercise EVERYDAY. If
your movement uses a weight, choose a weight that you can
get at least 20 reps with. In the case of my chosen
exercise (chin-ups) I will do about 75% of my best. Ex: My
max reps for chins is 15, so I do daily sets of 10 reps.

It is important that the exercise is not taken to failure,
and that the weight is suitable to get 15-25 reps on every
set. (But you still have to work hard to get them)

If you follow this plan, everyday, it's a sure shot to see
some improvement in 8 weeks.

Mente Martial Arts is starting back up in the Renfrew
location. Instructor Jeff Gonzalez will be teaching a
WOMENS SELF DEFENCE CLASS, as well as a MIXED MARTIAL ARTS
(MMA) CLASS, every Saturday starting March 1st. 2008
Men, women and children are welcome.

For more info, contact Jeff Gonzalez (613)-296-6023 or
shoot him an email jeffgonzo@hotmail.com

We also wanted to let everyone know that the treadmills in
Arnprior are still being overhauled and should be back to
peak service very soon. They are all still in service, but
we have been experienceing intermittent errors.
We appologize for any inconvenience. We are also looking
into a replacement for the treadmill that has been sent to
the graveyard.

DON'T FORGET YOUR NEW YEARS FITNESS GOALS! STAY THE COURSE
AND KEEP TRAINING HARD.

Maybe you just need a little help. We have Personal
Training packs starting at $139.99

Stay Strong
Paulv

Hours of Operation - RENFREW
Monday to Thursday	Friday	Saturday	Sunday
7:00 am - 9:00 pm	7:00 am - 8:30 pm	10:00 am - 4:00 pm	10:00 am - 2:00 pm

Hours of Operation - ARNPRIOR
Monday to Thursday	Friday	Saturday	Sunday
8:00 am - 8:00 pm	8:00 am - 6:00 pm	8:00 am - 1:00 pm	24hr Access only

"Your Ultimate Source for Health and Fitness in Renfrew & Arnprior"

640 Barnet Blvd, Renfrew, Ontario | (613) 433-8282 |
70 Madawaska Blvd. Arnprior, Ontario |(613)-623-9726|

Knowledge First-Ottawa Website Design

The Carb Rotation Diet Just Got easier. Now you can forget about the "why" and just get the "how", with 30 and 90 day, "done for you" meal plans, from Jayson Hunter.