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"The woman warrior who is armed with wit and courage will be among the first to celebrate victory."
- Maya Angelou |
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- Interval training
- Running/walking
- Hills/stairs
- Drills and obstacles
- Circuit training
- Abdominal strengthening
- Strength training
- Core Conditioning
- Pilates and Yoga
- Exercise Band work
- Stretching
READ MORE
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Angie Arms, certified Master Trainer in Federal Way, is offering 3 FREE sessions on Aug. 18, 19, 20th in exchange for school tools for low income students. This is a great deal as the normal rate with a Master Trainer is $90 an hour!!
Veteran Trainers Marisa in Bellevue & Renton and Alfred in Kent Meridian is also offering 1 FREE session to 1st time visitors in exchange for a school supply any day between Aug. 17-20th.Â
Donations for school supplies are down this year and we want to do our part. Did you know that many students do homework by flashlight or candle light because they don’t have the basic luxury of electricity? What about the kids who can’t turn in homework because they don’t have lined paper? Many teachers have reported personally buying school supplies for their classroom. Where do these angels get the money on their income?Â
Tell your friends and contact Angie, Marisa, or Alfred right away! Â
Contact:Â Angie Arms at angie@victorygetfitclub.comÂ
Contact:Â Marisa Mancke at marisa@victorygetfitclub.com
Contact:Â Alfred Ra’oof at alfred@victorygetfitclub.com
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“School Tools for Kids in Need” Program—helping to fill the school supply needs for children in the Puget Sound area
WHAT:Bartell Drugs and World Vision launches the 6th Annual “School Tools for Kids in Need” program to collect school supplies for children in need at all 56 Bartell Drug locations from August 10 to August 30.
Federal Way-based World Vision, a globally-known charitable organization, is constantly collecting and housing school supplies for local children in need.
THE NEED: This three-week school supply drive is especially important as 58,000 local children would begin the school year without the basic school supplies needed to succeed if it weren’t for this much needed program. Teachers, whose students qualify for the free or reduced-price lunch program, are able to “shop” for school supplies for these children, all free of charge.
Basic Needs List suggestions found in Bartell’s “School Aisles” include:
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R. Geddes Crayons – 24 colors
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School Works Kids Scissors – Pointed or Blunt
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Bic Cristal or Round Stic Ink Pens – 10 pack. Blue or Black
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Elmer’s Glue – Glue-All or School Glue/4 oz. bottles
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Paper-Mate #2 Pencils – 20 count
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Avery Glue Stic/2 pack – Acid-free, photo-safe, permanent, washable
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Pentel Hi-Polymer Erasers – 3 pack
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Avery Poly Binders – 1/2” or 1” sizes
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Buffalo Erasers – 25 pack Cap Erasers or 4 pack Pink
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Avery Hi-Liter Markers – Yellow or Pink
WHEN: August 10 to August 30, 2009
PARTNERS: Bartell Drugs, World Vision and Star 101.5 FM
WHERE:All 56 Bartell Drugs Locations in King, Pierce and Snohomish Counties
Delicious Grapenut Breakfast
Cut an apple up in bite size pieces, pour 1/4 c. Grapenuts over the apples, cook for 4 min. in microwave, after cooked, top with 6 oz. nonfat vanilla yogurt… Yummy! or
If want to eat cold, mix Grapenuts with yogurt, let sit for little while to soften, then add 1 peach, nectarine, cup of blueberries or whatever
Highly Nutritious Tuna or Turkey Sandwich
Tuna or Turkey canned in water
Chopped celery
Chopped grapes
Chopped green onions
Chopped walnuts
Mix all ingredients in a large bowl with light Best Foods Mayonnaise
This can be kept covered in the fridge during the week. An easy fix for the kids.
Fast and Easy Tacos
Corn tortillas warmed in a Pam sprayed pan
Mexican blend finely shredded cheese ( very little is used )
Bag of Cabbage Coleslaw mix (good portion on each tortilla)
1 Fish stick or Chicken finger cooked in the oven
Fat free Ranch dressing (sparingly used)
Topped with
Freshly chopped tomatoes, onions, and cilantro ….. you can also buy a high quality fresh salsa in the refrigerated section at Winco’s
For more protein add Black beans
 My hubby and I were couch potatoes, spending every night and weekend in front of the TV, and we were done living that way. So when I found VGFC I thought it was worth a try.Â
My first session I was pretty sure I was going to die….4:45am every morning my alarm went off, I rolled over and discovered a pain that I didn’t have when I went to bed. Every muscle ached from the previous day. It took a while, but I started to enjoy that first roll over in the morning, because it told me that I had worked that beautiful muscle and I earned that soreness!Â
I know the combination of the workouts, the Victorious Living Coaching Group, and myself finally committing to the decision to change helped me to where I am now….and where is that you ask?? Well as of this morning that is 33 pounds lighter then I was when I started this journey! And while I’m still fighting my way down that scale, it’s happening for me!
“In the journey to change your life, search for the courage to change your mind” ~Allison Brumley  Nov. 2009
 Since joining the club my spirits have lifted. I was really down and depressed about not getting this excess weight off me for years and now I know it will be gone and it is not going to take me forever. Thanks to my club trainer’s motivation and enthusiasm, Im really enjoying working out. I’ve done every diet, gone to the gym, hired trainers and nothing was working. I just wasnt motivated, but day #1 of my workout here, I’ve done a “180″. I’m actually for the first time in my life, enjoying exercse, its really motivating me to go further each day…My goal is to lose 10 more lbs. I cant beleive Ive already shed 8!!!! This is awesome.  Im so happy I lost 8lbs!!! I cant wait to see more results. I loved this morning’s session! I beat my goals and I had fun! I will definately be back. Thank you so much!” ~Nikki Elizondo  Aug. 2009
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 I did the May Summer Shape up 3 week program. It was a great experience to be training at the Kent location with a great trainer, very positive, supportive, helpful and funny. This program helped me lift my fitness level and I enjoyed the sessions very much as I wanted someone to help me work hard and use the time efficiently and that’s what I was provided. I have no hesitation in recommending this program. I have lost a total of nine pounds in three weeks. Those were very hard nine pounds; I have been trying to get rid of them for a year now. Thank you for all your support; I will defiantly join your program again in the fall.”
~ Suzan Tahir May 2009
 I was looking for a new workout routine when a friend of mine suggested we try this outdoor workout, I started 8 months ago and I love it. I am an avid runner, and I never thought I could run anything better than a 10 minute mile, Today I am running an 8 minute mile and last year I completed Three 1/2 marathons. This year I am training for my first Marathon. I have lost 30 pounds and am feeling great.  I have finally found a workout program that works for me. The one on one attention I get from my trainer is so great. I would never have gotten this type of attention at a gym without paying for a Personal Trainer. This is more than a workout program, this is people that care about my health and want to see me reach my goals.
~ Jill Grinde-Leach 2008 & 2009
1)Â Always have a plan before heading to the store and never go grocery shopping on an empty stomach.
2) Set your phone alarm to remind you to eat your small 5-6 meals every 2.5-3 hours a day. If you are well nourished, you should never be hungry.
3) Journal your daily food and drink consumption for a month. You will be aware of your choices, habit, and emotional food ties.
4) The Law of Thermodynamics: Burn more calories you consume= Fat loss. Burn the same amount of calories you consume= Weight Maintenance. Consume more calories than you burn= Fat gain.
5) A 1200 calorie diet is not for everyone. The amount of calories you consume need to provide energy to support your body’s daily functions like heart beat or breathing and daily activities like walking.  Daily calorie allowance varies from person to person and from day to day depending on what you do.
6) Write a list of “Why’s” and also write a list of “Why not’s” (aka. excuses). Make sure the first list is longer than the second.
7) Look back and connect the dots. Ask yourself “Why am I where I am today?”. With every surface answer, ask “Why?” again until you’ve boiled it down. Remove each excuse until you reach the real issue that needs to be dealed with or healed. From there, build self esteem, self worth, and personal value.
“I take the responsibility to see that all of my abilities are applied toward the accomplishment my goals.”There are things in life which we have no control over like… snow days and power outtages. But what you are able to do is what you are accountable for. Visualize getting ready and leaving your house earlier so that the unexpected accident on the freeway causeing the traffic jam doesn’t affect you. Imagine being active and eating healthy most of your days so as time passes, age will not be blamed for the things you can no longer do. Take each and every opportunity to be and do your best. All your small Victories will add up to huge rewards.
A group of smart women tired of struggling with weight and who are willing to work from the inside out.
Determine what YOU truly want and what you are willing to do to achieve victory. Create positive thoughts, beliefs, and attitudes about eating, your body, and exercise. Move from wishing things were different to deciding that they will be. Visualize, articulate and become your best self. Acknowledge your personal strengths and use them to lose weight.
Reserve your spot for the next group today!
$119.00 includes 6 weeks of group coaching, plus 1 FREE individual coaching session.
Group Topics: Self care, relaxation, visualization, emotional eating, eating tools, creating positive thoughts and emotions, mindful eating, goal setting, body awareness and appreciation, assessing and building support systems.
“The individual and group weight loss coaching is a great experience! I learned so much about myself.”
“The group helped me realize how powerful my thoughts and beliefs are.”
“The group was a safe place for me to recognize my strengths and work on my weaknesses.”
- Interval training
- Running/walking
- Hills/stairs
- Drills and obstacles
- Circuit training
- Abdominal strengthening
- Strength training
- Core Conditioning
- Pilates and Yoga
- Exercise Band work
- Stretching
“Victory belongs to the most persevering.” -Napoleon Bonaparte
Wake up with more than just a cup of coffee …. Start your day with Energy, Fun, Music, and Laughter. Step outside, enjoy the fresh air, and be a part of this community. Finally, an exercise experience that you will enjoy. The best of both worlds; have the benefits of personal training with the excitement and pace of an outdoor group exercise class.   We know how difficult it is to find time to exercise in a busy day, fix dinner, juggle kids with homework/sports, and then pack everyone up to head to the gym. Most days it just won’t happen and then we feel guilty or regret not doing our exercises. The one hour sessions at 5:30AM is less disturbing to your family’s busy lives, you’ll be less distracted, and you’ll feel good about getting it done and out of the way.
Using the online and in person expert guidance of our family of trainers, invigorating exercise sessions, your support community, and fun weekend activities and events, you will be empowered and inspired to fulfill your goals.
Additional Weekend Challenges:
Be a weekend warrior princess. Street Climb, Hill Climb, Stair Climb. 3 Saturday morning events. 3 very different experiences. See calendar for dates and times; join us for 1 or all. $17ea. Punch Card session. Free to the women currently enrolled.
Club Preparations:
This is a class designed for all fitness levels.  Your trainer will spend time with you and plan the sessions to bring out your best. Every work out is different; no two days are the same. As soon as your registration form is received, your trainer will call you to discuss your goals and needs. You will also meet with your trainer face to face during the Club Orientation Saturday morning prior to the start of the sessions.
What to bring each day:
· Hand weights (3 to 8 pounds)
· ½ inch thick exercise mat
· Exercise Tubing (looks like a long elastic/rubber jump rope with handles. Target or Wal-mart around $8)
· Warm layered clothing, hat, and warm gloves. Waterproof jacket is recommended.
Club Trainers:
Our expert trainers carry a variety of degrees in exercise and physiology, personal training certifications, or group exercise certifications. Backgrounds include gym aerobics instructors, water aerobics, adolescent fitness instructors, one on one personal trainer, and gym Fitness Managers.
Club Trainer in the Spotlight: Marisa Mancke
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“Marisa Mancke has worked in the fitness industry for 15 years in the following various capacities:  Personal Trainer, Fitness Manager, teaches group Step Classes, group Strength Endurance, Core Central, Amp’d Abs, Everlast Shadow Box, and Dance. She is passionate, motivating, and her energy is contagious. But most of all, she is genuine and her ladies can truly feel the care and desire in her heart for all women to lead Victorious lives” |
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