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His & Her Fitness Newsletter
October, 2016
Volume 7, Issue #9 
In This Issue
Christina's Corner
Creative Cardio
Christina's Kitchen
Client of the Month
Team Member of the Month
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MARK YOUR CALENDARS!!

OCTOBER 8:
8 Weeks to Greatness Photo Shoot

OCTOBER 29:
The Masquerade Ball benefiting The First Hand Foundation

NOVEMBER 26:
Christmas Party Silent Auction benefiting "Caring for Kids" part of the NFL fundraising project.
Christina's Corner


Now is also the best time of year to prevent that winter fluff s o start prepping for our Annual NO Excuses November!

Remember, every bite counts!  It's October so watch the sugar! If you have Halloween candy, put it in a spot you don't see it often.  Reduce the temptation.

Weights- DON'T SKIP! If you need to change, send the team a time that works best.  Here's a tip, look at the week like you do for work and squeeze it all in. 

Cardio- same thing DON'T SKIP! For maintenance, a minimum of 3 x week. If your goal is to decrease body fat and weight then 5-6x week just 30 minutes and never less then 20 minutes. 

Rock those 5 meals a day, focus on the ultimate goal, all real food, use supplement where you need it.    This winter lets be losers at H&H not gainers!! 

Christina Larson
Owner / Trainer MCPT-PFI / ON and ABB Sponsored Athlete

Gym Special!
New Clients !

Pay $45/month for HIM and free for HER!l

The first 150 only!

Creative Cardio Library

 
Beginner
Beginner

Moderate
Moderate
Advanced
Advanced

Christina's Kitchen
Tabouleh

Dressing: Combine
2 tsp lemon juice
1/4 tsp ground cumin
1/4 tsp pepper
2 tsp onion powder
1/2 cup olive oil
2 1/2 cup parsley leaves
3 tsp garlic powder or more to taste
Add:
1 cup cooked couscous
1/2 cup fresh mint
1 cup cherry tomatoes cut in half
1 cup chopped english cucumber

Mix together and add 4 oz of cooked chicken and serve!

Client of the Month Terrilyn Schmanke 

"How exciting to be chosen as the H&H client of the month!  When I started working out at H&H several years ago, I was a self-proclaimed cardio queen.  I thought the answer to being fit and trim was to do more, more, more.  It wasn't uncommon for me to exercise in some form or fashion for several hours a day; yet the results I dreamt of eluded me. I was always tired and my body composition wasn't improving.

Fortunately, after working with Christina and the H&H team, I've learned that results really come down to consistency, rather than the amount of time you spend in the gym.  Maintaining an active lifestyle,  (with a balance between strength training and creative cardio) and being on point with nutrition, (while allowing yourself to indulge when it's REALLY worth it!) is the key to having a fit, happy and healthy life.  Sometimes less really is more!  Thanks to Christina and the H&H team for walking the walk - they truly do lead by example!"

Team Member of the Month


"I am honored to be named as the Team Member of the Month! This is my second time with this accolade. 

I do my best to bring my knowledge base and positive attitude to clients and others around me everyday. It is a great joy to see such hard work and dedication in clients who strive for results and and hit their goals.

I plan to continue to help motivate clients and inspire change in the community as we approach the fall/winter months." 


8 WEEKS TO GREATNESS
Results!!!

Meredith Dubill, winner of this year's 8 Weeks to Greatness, worked hard, followed the meal plan and stayed consistent and has seen great results!  Follow her blog as she shares her journey in her amazing transformation.

 
Meredith Dubill is this year's champion!


His and Her Fitness Around Town
Thank you Amber, owner of Plaza Aesthetic, welcomed us to an open house during the amazing annual Plaza Art Fair!  Such a great night!

      


Mid Coast Event:  Being healthy has some perks.  Checkout Personal Trainer Adrian on the runway for the first time. Thank you Chad Walter, Adrian's mom ❤️️, Abby, and Abby's Mom for coming out and cheering him on! 



 

Special thank you to my dear client and friend Mary Jo, for helping every week for the past month to collect items from the community for #8weeks_to_greatness and the NFL Alumni silent auction, Caring for Kids.  SAVE the date November 26th and no spandex allowed! Mary Jo and Christina are pictured here with the owner if Pita Blu who will be sponsoring food.  Stop by his place it's a drive up, catering or take out!  Thank you!



Pictured here with my friends at the Matthews Ministry.  If you have any interest in helping to train these amazing peeps, contact me.


Some of the H&H team visited new event space downtown to support the grand opening on First Friday's.  It was a super classy place, the food was awesome, it had the best view and the music was on point. It's always a great time with you!  Thank you JT for the invite!




 

Rob's quote on Facebook said it best, It's a "pyramid of success!"   #8weeks_to_greatness 



 The dancing was so beautiful; the energy was epic. Thank you Vandana and Ria for the clothes and invitation.  I felt so blessed to have been a part of the festival.
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