Alex,
I can NOT believe the changes I have made in the last 6 weeks!!! Holy Crap is right! I am SO proud of myself! I can't believe I've really done this.
I did not miss a workout in 6 weeks and I only had two bad days were I quit 2 exercises short of completion. I pushed myself through all the workouts & never cheated a rep! I'm reaping the benefits & that's awesome!!
If this is what I can do in 6 weeks I can't wait to see what else I can do!! I'm starting to believe that I really can create the body that I've always wanted. That is exciting!
Hopefully I'll get a good picture while on vacation to post for everyone :o)
See ya when I get back....I'm gonna really bring it!!!
Thanks for being my coach. I couldn't have done it without you!
Angie
Sunday, May 31, 2009
Friday, May 29, 2009
6 week body composition....
Holy Crap Angie! What a change, you are rocking this program so far! Your numbers are great! That is all I can say “great”. Three numbers we really care about. Lean weight, fat weight, and % body fat. You basically swapped muscle for fat. Just like I said:)……You went from 90lbs of muscle to 93lbs a gain of 3lbs! Your fat weight went from 24lbs to 21lbs a loss of 3lbs!
Seriously…..AWESOME! You went from 21% percent fat to 18% fat, another great change! You went from “Average” to “Above Average” which is very good.
Your girth measurements confirm the great changes of your other numbers. The only number I am not happy with is your calf measurements. That number is a user error on my part:) I did not record it accurately. Otherwise you have gained muscle throughout your body. Your girth changes represent that change.
Angie, you have gone through many different emotions these past 6 weeks. Most of those emotions have been based on past experiences. You need to really look at these numbers and think about all the hard work you have done versus what you haven’t done. When you really look at the results 6 weeks of hard work garner you just think what type of results we can get when we take it up a notch! I am very excited for you to come back from Jamaica recharged and ready to take your fitness to the next step! Let’s see what we can really do!!!!!!!
Be proud Angie, you are doing a wonderful job!!!!!!!!!!
Seriously…..AWESOME! You went from 21% percent fat to 18% fat, another great change! You went from “Average” to “Above Average” which is very good.
Your girth measurements confirm the great changes of your other numbers. The only number I am not happy with is your calf measurements. That number is a user error on my part:) I did not record it accurately. Otherwise you have gained muscle throughout your body. Your girth changes represent that change.
Angie, you have gone through many different emotions these past 6 weeks. Most of those emotions have been based on past experiences. You need to really look at these numbers and think about all the hard work you have done versus what you haven’t done. When you really look at the results 6 weeks of hard work garner you just think what type of results we can get when we take it up a notch! I am very excited for you to come back from Jamaica recharged and ready to take your fitness to the next step! Let’s see what we can really do!!!!!!!
Be proud Angie, you are doing a wonderful job!!!!!!!!!!
Tuesday, May 26, 2009
Monday, May 18, 2009
Alex - I had a crazy week with school & Brian's trade show had him away for 2 days.
My workouts were great last week & I ate really clean but I was tired and kinda on cruise control.
I've been keeping my blog a secret but I just posted in to my friends/family. Maybe their encouragement will get me over this hump.
I'm going to make another video too.
I'm ready for this week! I hope you give me some major leg work...I need to pump up these skinny legs of mine!!
Angie
My workouts were great last week & I ate really clean but I was tired and kinda on cruise control.
I've been keeping my blog a secret but I just posted in to my friends/family. Maybe their encouragement will get me over this hump.
I'm going to make another video too.
I'm ready for this week! I hope you give me some major leg work...I need to pump up these skinny legs of mine!!
Angie
Sunday, May 17, 2009
5 weeks into it......
Angie,
OK last week you seemed distant? I want the Angie that was inquiring every other day about something. I want the girl that was asking me EXACTLY how much protein/carbs/fats she should be eating every meal.
I want more questions and focus from you!
You are making great progress but I want more! I want you in crazy good shape for your upcoming trip.
I know you have a crazy schedule but you can do this, I believe in you!
Lets push it to the max this week.
LETS SEE WHAT YOU REALLY GOT!
Good Luck!
-----------
Alex Schutzenhofer, ACSM HFS
Director of Fitness
The Final Rep Fitness, Inc.
888.344.6884 x705 (office)
402.880.3909 (cell)
alex.schutzenhofer@thefinalrep.com
http://alexschutzenhofer1.blogspot.com/
www.BeConfidentlyFit.com
OK last week you seemed distant? I want the Angie that was inquiring every other day about something. I want the girl that was asking me EXACTLY how much protein/carbs/fats she should be eating every meal.
I want more questions and focus from you!
You are making great progress but I want more! I want you in crazy good shape for your upcoming trip.
I know you have a crazy schedule but you can do this, I believe in you!
Lets push it to the max this week.
LETS SEE WHAT YOU REALLY GOT!
Good Luck!
-----------
Alex Schutzenhofer, ACSM HFS
Director of Fitness
The Final Rep Fitness, Inc.
888.344.6884 x705 (office)
402.880.3909 (cell)
alex.schutzenhofer@thefinalrep.com
http://alexschutzenhofer1.blogspot.com/
www.BeConfidentlyFit.com
Friday, May 8, 2009
Weekly Review - Week 3
Weekly Fitness Review – Angie Flaherty - Week 3
May 8th, 2009 submitted
Workouts – All the lifts went great this week. Angie needs to change the time of her workouts. She will be doing them early in the AM. I introduced Dead lifts this week. I explained the difference between squats and dead lifts while using dumbbells.
Scarecrows were another new exercise I introduced. It was very hard for Angie to perform, she actually text me during her routine to ask a question about the lift. I was able to respond very quickly and help Angie with the lift.
I conveyed the importance of keeping the weight close to her body as the exercise become harder. This is important when not having a spotter or supervised exercised.
Nutrition – So far so good. Angie doesn’t feel like she is eating enough. Stressful week and next week should be better. Angie just started a nutrition diary and I will start adjusting her calories accordingly.
Troubleshooting – Angie just started planning meals and making meals in advance. I explained drop setting and how to perform it.
Week 4 will be great! Good Job Angie!!!!!
May 8th, 2009 submitted
Workouts – All the lifts went great this week. Angie needs to change the time of her workouts. She will be doing them early in the AM. I introduced Dead lifts this week. I explained the difference between squats and dead lifts while using dumbbells.
Scarecrows were another new exercise I introduced. It was very hard for Angie to perform, she actually text me during her routine to ask a question about the lift. I was able to respond very quickly and help Angie with the lift.
I conveyed the importance of keeping the weight close to her body as the exercise become harder. This is important when not having a spotter or supervised exercised.
Nutrition – So far so good. Angie doesn’t feel like she is eating enough. Stressful week and next week should be better. Angie just started a nutrition diary and I will start adjusting her calories accordingly.
Troubleshooting – Angie just started planning meals and making meals in advance. I explained drop setting and how to perform it.
Week 4 will be great! Good Job Angie!!!!!
Thursday, May 7, 2009
Tuesday, May 5, 2009
2 Down 14 more to go....
Week 2 is in the bag! It was MUCH better than week 1. Weights were lighter and I felt a lot better. The single leg hamstring curls were my tough spot this week. They were nearly impossible for me to do but somehow I made it through.
I think I'm seeing results! My biceps are showing definition and there's actually a muscle there when I flex!! Yes, I have been flexing in the mirror..lol. A girls gotta see if the work is paying off!! :)
Week 3 I'm going to focus on eating better on my days off. I'm going to set an alarm for every 3 hours to try to stay on track. I got my PN package this week so I'll be able to find some yummy things to eat for all these meals I need to get in :) I have to say that the pumpkin pie bars are sooo good. It's too bad that they're not an "anytime" treat. I would eat those all day!!
Today was workout 1 of Week 3. I felt SO good. I noticed a lot of improvement in my ab work. I did 3 sets of 20 jack knives and it was a breeze! Just last week I was struggling through them. It feels so good to see some progress. It makes me want this transformation even more. When I decided to take this on I knew that I was ready and motivated. Now I'm feeling proud and excited because I'm actually doing it!!!
WooHoo for me!!!
-Angie
I think I'm seeing results! My biceps are showing definition and there's actually a muscle there when I flex!! Yes, I have been flexing in the mirror..lol. A girls gotta see if the work is paying off!! :)
Week 3 I'm going to focus on eating better on my days off. I'm going to set an alarm for every 3 hours to try to stay on track. I got my PN package this week so I'll be able to find some yummy things to eat for all these meals I need to get in :) I have to say that the pumpkin pie bars are sooo good. It's too bad that they're not an "anytime" treat. I would eat those all day!!
Today was workout 1 of Week 3. I felt SO good. I noticed a lot of improvement in my ab work. I did 3 sets of 20 jack knives and it was a breeze! Just last week I was struggling through them. It feels so good to see some progress. It makes me want this transformation even more. When I decided to take this on I knew that I was ready and motivated. Now I'm feeling proud and excited because I'm actually doing it!!!
WooHoo for me!!!
-Angie
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