Corporate Fitness Virginia!
Exercise, Nutrition, Rest, and Stress Relief!
Increase Productivity! Reduce Absenteeism! Lower Company Health Care Costs! Improve Morale! Strengthen Employees!
Office Team Fitness
10 Employees participating -$60/person/month
11-20 Employees participating -$50/person/month
21-30 Employees participating -$40/person/month
31-40 Employees participating -$30/person/month
*Businesses can do this Monthly, there is no long term commitment.
*Any Employee can have a “Buddy” (friend or family member / Non-Employee) sign-up too at same great rate!
Your Office Team can participate in any of the (Semi-Private Personal Training) Small Group Fitness Sessions &/or VA Bootcamp sessions, minimum twice weekly, as often as possible!
(Co-Ed Virginia Bootcamps) –
Tuesdays and Thursdays – 6:00 am
Tu/W/Th/F – 8:15am
Tuesdays, Thursdays, and Saturdays – 9:00 am
Mondays thru Fridays – 4:15 pm and 5:15 pm!
Tuesdays and Thursdays – 6:15 pm
(Men’s-Only Small Fitness Groups) –
Mondays thru Fridays 5:00 pm
(Women’s-Only Small Fitness Groups) –
M/W/F – 9:30 am
(More Bootcamps will be opening soon so please come back here often for updated schedules!)
Your Fitness Blueprint:
The following is your Fitness Blueprint! I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day! I also do my best to follow this blueprint personally. I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!
Exercise: Your Weekly Exercise Plan Blueprint should be as follows:
3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts
3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Wkts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts
Stretch before, during, and after each of your workouts!
Nutrition: Your Daily Meal Plan Blueprint should be as follows:
Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
Mid-Morning Snack – (Lean Protein, Fruit, and Water)
Lunch – (Lean Protein, Complex Carbohydrate, and Water)
Late Afternoon Snack – (Lean Protein, Fruit, and Water)
Dinner – (Lean Protein, Vegetable, and Water)
Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)
Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint
Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:
1) -Get 8 hours of sleep each night!
2) -Take a nap each afternoon, everyday!
3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!