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“Biggest Winner, Ultimate Thinner” – Fall Weight loss Challenge

 HELP CHESTERFIELD LOSE 500 LBS in 5 WEEKS!!!! Blue Ocean Fitness is sponsoring: “BIGGEST WINNER, ULTIMATE THINNER” Contest starts October 21st membership is not required $2000 CASH PRIZES! Visit www.blueoceanfitness.net or call 314-952-9496 for more details and contest info! 17065 Baxter Road Chesterfield, MO 63005 CONTEST RULES: Contest Runs October 21st to November 23rd $50 Entry Fee per individual (non-member), $30 entry fee per individual (members) or $100 Entry Fee per team. 3 people per team; must include one (1) non-member (no obilgation to join). All non-members can purchase the following discounted guest memberships:  Team Training Guest Package $89 - Includes unlimited Team Training sessions for the 5 week Challenge Limited Semi-Private Guest Package $119 - Includes five (5) Semi-Private Training Sessions and unlimited Team Training sessions for the 5 week Challenge. Unlimited Semi-Private Guest Package $249 - Includes unlimited Semi-Private Sessions  and unlimited Team Training sessions for the 5 week Challenge. Initial weigh-in must be between October 18-21 and the  final weigh-in must be between November 21-23 (no final weigh-ins after November 23). Members and Non-Members are recommended to to complete 4 workouts per week, minimally, during the contest dates.  A combination of strength training, metabolic, and team trainings are recommended to achieve maximum results. MANDATORY…

30 Day Summer Slimdown Challenge: FINAL WEEK!!!!

Sunday, May 26 Plank 4 minutes 15 seconds Do something active with a friend or family member Enjoy a protein packed breakfast with your family Monday , May 27 Side plank 2 minutes 35 lunges, 35 toe touches & 75 kettlebell swings Sleep 8 hours Tuesday, May 28 Plank 4 minutes 30 seconds Push-up (as many as you can in 1 minute...6x) Make sure everyone in your home is taking a multivitamin Wednesday, May 29 Plank 4 minutes and 45 seconds Wake up 20 minutes early and go for a walk Eat a veggie you have never tried before Thursday, May 30 35 hand walkouts Perform 45 minutes of any type of any exercise Have a protein shake after your workout Friday, May 31 Plank 5 minutes At least 100 kettlebell swings Pat yourself on the back... you made it through the 30 Day Summer Slimdown Challenge.  Look back at what you accomplished this month...YOU DID IT!!!!

30 Day Summer Slimdown Challenge: Week 4

Sunday, May 19 100 leg lifts Do something active with a friend or family member. Do not drink any alcohol. Monday, May 20 Plank 3 minutes 30 seconds 25 lunges, 25 toe touches & 50 Kettlebell swings Do not eat or drink anything but water after 6pm Tuesday, May 21 Side plank for 1 minute 45 seconds 50 plank to push-ups Do not eat any sweets or desserts Wednesday, May 22 Plank for 3 minutes 45 seconds 100 mountain climbers & walk/run 1.5 miles Do not drink any soda Thursday, May 23 30 hand walk-outs wake up 10 minutes early and stretch Define your "triggers." What makes you want to eat unhealthy?  What can you do to make better decisions? Friday, May 24 Plank for 4 minutes 75 squats & 75 push-ups Eat lean protein with each meal Saturday, May 25 100 leg lifts Run/walk at least 2.5 miles Say NO to sugary coffee drinks

30 Day Summer Slimdown Challenge: Week 3

Sunday, May 12th 100 Leg lifts Perform at least 50 lunges with each leg Eat a fruit you've never tried before Monday, May 13th Plank for 2 minutes, 30 seconds Wake up 10 minutes early and stretch Have a protein shake after your workout Tuesday, May 14th Plank for 2 minutes, 45 seconds Perform at least 50 toe touches with each leg Eat a vegetable you've never tried before Wednesday, May 15th Side plank for 1 minute, 30 seconds per side Plank to push-up- however many you can get in 1 minute x8 Eat only home cooked meals Thursday, May 16th Plank for 3 minutes Perform at least 100 kettlebell swings Reassess your process goals for the month. Are you on track? Friday, May 17th 25 Hand walkouts Walk or run at least 2 miles Write down everything you consume and share it with a friend Saturday, May 18th Plank for 3 minutes, 15 seconds Perform at least 300 jump rope jumps (with or without a rope) Drink more water (aim for half your bodyweight in ounces)

30 Day Summer Slimdown Challenge: Week 2

Just a reminder, you aren't expected to do everything at once. Rest as needed on any of the exercises. It doesn't matter if it takes 5 minutes or 5 hours... Just GET IT DONE! Sunday, May 5th Plank for 1 minute, 30 seconds Perform 10 minutes of cardio intervals; 20 seconds as hard as you can go followed by 40 seconds of rest Prepare a healthy lunch for Monday and Tuesday Monday, May 6th Side plank for 1 minute (each side) Hold a wall sit for 5 minutes 100 leg lifts Do not drink ANY soda Tuesday, May 7th Plank for 1 minute, 45 seconds Wake up 20 minutes early and go for a walk Wednesday, May 8th 20 hand walkouts 50 squats 50 push-ups Eat lean protein with every meal Thursday, May 9th Plank for 2 minutes Walk or run at least 1.5 miles Do not drink ANY alcohol (toughest challenge yet) Friday, May 10th Side plank for 1 minute, 15 seconds (each side) Perform 45 minutes of any kind of exercise Make sure that everyone in your house is taking a multi-vitamin Saturday, May 11th Plank for 2 minutes, 15 seconds Do something active with a friend or…

30 Day Summer Slimdown Challenge

I tell clients everyday that small daily changes lead to big changes in the long run. Everyone is thinking about summer right around the corner so I decided to put together a 30 day challenge to help make sure you are moving in the right direction towards your goals. The goal is to make each day easy to complete in a short amount of time. By creating these small daily "victories" you will see major progress in the long run. Don't get overwhelmed and think about how you want to lose 40 pounds. Instead focus on what you need to do this week to lose one or two pounds. You will be amazed at how much easier the weight will come off if you focus on "winning the day". Take it one step at a time and focus on getting a little bit better everyday. Wednesday, May 1st Plank for one minute (rest as needed) Use the parking spot furthest from the door everywhere you go Set two process goals for the month (My two goals were to workout 20 times this month and to take my lunch to work everyday) Thursday, May 2nd Walk or run at least one…

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