Next Zumba @ The Club Party
February 25th, 2012
“The Corridor”
2819 S. 208th St. Seatac, WA 98198
Time: 6pm to 8pm
Priority Registration $15
*Priority Registration will Open February 1st.
$20 after early registration.

Enjoy….

Do each exercise as many as you can in 50 seconds, record your repetitions on paper during a 20 second break. Then repeat the whole thing again 2 more times for a total of 3 rounds and a total of 15 minutes.

#1. Right Side Lunge with Sandbag Bicep Curl
#2. Left Side Lunge with Sandbag Bicep Curl
#3. High Knees Jumps over Sandbag
#4. Pushups
#5 Single Leg Sandbag Row

If you watch this… please thumbs up or comment, THANKS!!!

Testimonial Photo

My Journey…By Nicole Wall

Hello, my name is Nicole wall. I currently live in Renton Washington and attend the Renton FitCamp with Alfred Ra’oof. Welcome to my Journey.

When Alfred mentioned that his personal 2012 goal was to help 10 different people lose 30 lbs in 90 days, I knew I wanted to be a part of it. Before he agreed to help me, he asked me “Why do you want to do this”? This was difficult for me to answer because I had to admit a few things: I am tired of being overweight. I want to fit into an airplane sit comfortable without worrying if I can buckle the seat belt. I want to try on cloths in other than the plus size department.

After I started The R90 Challenge (reDesign in 90 Days), grocery shopping became my enemy. It was difficult to walk throughout the store without thinking about all that yummy food that I was now not supposed to eat. What used to be my comfort foods are now the devil. My life changed during the first 3 weeks of R90. During the first week I experienced headaches and had such strong craves for sugary things. This soon ended as my body adjusted to not having caffeine, pasties, and a lower calorie intake.

I have replaced my daily Grande Chai Tea Latte for a chocolate shake with peanut butter and a banana. Instead of having mayonnaise with my tuna fish sandwich I now add mustard. I chose Zumba over sitting on the couch watching TV. Instead of eating at Taco Time or Wendy’s for lunch every day, I now pack my lunch. I think about food all the time. Everytime I walk through my kitchen I have to make a conscious effort not to put something in my mouth. Not feeling stuffed is a new feeling for me. I grew up having to eat everything on my plate and philosophy has continued into my adult life. Let’s admit it, I am overweight because I used to eat too much and didn’t exercise.

I read that if you do something for 30 days it becomes a habit. I am hoping this is true and that my new way of life continues even after R90. I recently participated in my first 3k snowshoe event and am going to participate in a 20k bike ride in April. FitCamp with Victory Get Fit Club has giving me the opportunity to make new friends that like to exercise which helps me stay motivated.

After 5 weeks of R90, I am proud to say that I have lost 14lbs. My pants are fitting better and I have more energy. Seeing my results I know that I will lose the estimated 30lbs. The best part is that after my husband hugged me this weekend, he told me that I felt smaller. I love food but I know that I will love being skinny even more.

~Nicole~

Do all 5 moves in a row, 50 seconds exercise/ 20 seconds rest, then repeat 2 more times for a total of 3 ROUNDS. Write down how many reps you do per exercise and aim to beat your first score.

1. High Knee Faux Jump Rope
2. Push Up with Burpee
3. Prisoner Squat Jumps
4. 10 Downhill Skiier/ 10 Heisman
5. Exercise Ball Leg Drop Crunches
Have fun!!

Join us for the upcoming events:

Monday, February 20th- Fit-n-Fab Feb-March 4 weeks Weight Loss Challenge. Must be signed up by Friday the 17th for us to prepare your program including meal plan. New workout video will be emailed to you every Sunday night.

Saturday, February 25th- Help us support The Corridor and The Genesis Project as they fight under age sex trafficking in Seatac. Zumba Party @the Club 6-8pm.

Sunday, March 25th- Climb the Columbia Tower at the Seattle Big Climb for Leukemia. Join team: ‘Victorious Climbers!’. Event is 85% sold out, so get on it quick!

Location:
The Corridor 2819 S. 208th St. Seatac, WA 98198

Date and Time:
Feb. 25th, 2012 from 6pm to 8pm

If you’ve been lacking in motivation and inspiration… join us for the Fit-n-Fab in February Weight Loss Challenge starting in a couple weeks.

Can’t make it to FitCamp in the morning? NO WORRIES!!! Every Monday I’ll post a new at-home work out video so you can follow along at home. Set up an account to receive your meal plan, create grocery lists, track your workouts, and document your weight loss progress.

Biggest PERCENTAGE of weight loss wins!!
(Value of cash prize depends on how many people participate)

Prize Contribution-
$25 if you’re joining from home ($5.99 per month to continue after)
$15 if you’re currently in camp with the $5.99 Victory Club Online Support

You’ll receive:
1) New Meal Plan optimized for fat loss
2) WEEKLY workout video email
3) WEEKLY Wellness Life Coaching

We manually set up your accounts and you’ll want your meal plans before you go shopping this weekend… Go Sign Up Today!!

CONTEST RULES:
– Upload a before picture, starting weight, belly button & thigh measurement (6 inches above the top of Right knee cap) into Victory Get Fit Club’s Online Nutrition and Workout Tracking System by midnight Sunday, Feb. 19th.

- Make weekly updates of weight & measurements anytime during the week before 12noon every Monday. Final weight update must be turned in by noon Mon., March 19th.

- Must have a B grade average for both the food & workout log.

- If 2 or more weekly weight & measurement logs are missed or tardy (after 12 noon Mondays), it is an automatic disqualification.

Know your 2011 obstacles then decide you will not allow them to win over you this year. BELIEVE you will overcome them & KNOW that you are worth it. Arrogant, conceited, and self absorbed people are criticized but, let’s take a page from their book and learn to value ourselves. Time to set boundaries on what THREATENS our health and life.

Here are a few of mine….
#1. TV & Movies. I’ve turned off our cable TV last year and switched to Netflix & antenna. We save tons of $$ but, a definite dedicated planned TV time is in order. We all wish we had more time to go to school, read a book, work out, cook, clean, spend time with our kids, etc. We have already have time! We just have to use it wisely.

#2. Facebook, I definitely need to use a timer when I’m on there. Yes, I need to Tweet, FB, YouTube, Blog, Tumblr, & Instagram, it’s a part of my job but so is human connection!

#3. Junk email is a hassle. I should should spend more time cleaning off my real desk not my virtual one.

#4. Phone calls, Messages, & Emails can totally be attended to when I’m ready. No will die if they had to wait for a response. If you are dieing and need me to answer, keep ringing and text 911 to get my attention. “Don’t text and drive. It kills.”

#5. Bad ideas & people with bad ideas. I have been known to be overly trusting to my own fault. I don’t see anything wrong with it, just as long as they don’t threaten my well-being, my family, and obstruct the purpose and destiny God has for my life. Oh and if you’re a telemarketer… send me an email, if I like what I read… believe me, I’ll respond.

Are you ready? Get to it & stop waiting! Be brutally honest & call those things and people out. Take a break for a season or even permanently from these success blockers. You may not see the necessity right now, but you will be glad when you finally achieve what you’ve long awaited for. It’s your time, seize it!!

Location, Time & Cost:
The Corridor 2819 S. 208th St. Seatac, WA 98198 | 6pm to 8pm | Only $15 early reg.