2019 Schedule!

 

It is almost time to flip your calendar to 2019! And with every New Year comes a chance at a fresh start. Are you ready to join an exciting group of women who know the secret? Strength Training is the Secret! The more muscle you have the more calories you burn at rest and play! Check out Real Women Lift 2019 Schedule and if you are ready to join a group of strong and powerful women. Contract me, Cindy Treaster, Certified Personal Fitness Trainer at 904-501-5759 (Text) of Realwomenlift@aol.com (Email)

2019 Real Women Lift Studio Schedule
January 2 thru February 8
February 11 thru March 22
NO TRAINING March 25 thru 29
April 1 thru May 10
May 13 thru June 21
NO TRAINING June 24 thru 28
July 1 thru July 26 (4-WEEK MINI SESSION)
NO TRAINING July 29 thru August 2
August 5 thru September 13
September 16 thru October 25
NO TRAINING October 29 – November 2
November 4 thru December 13

2019 Holidays Celebrated: Jan 1 New Years, Memorial Day, May 28 – Labor Day September 3 – Thanksgiving Days, Wednesday, November 21 thru Friday November 23,

Cindy Treaster
Certified Personal Fitness Trainer
904-501-5759
Realwomenlift@aol.com

Welcome

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Santa Suits on the Loose 5K!

Santa Suits on the Loose 5K is a FUN FABULOUS HOLIDAY race which benefits the St. Augustine Youth Service (SAYS). What a fabulous way to celebrate the holidays by supporting “SAYS” and kicking up your heels in a Santa Suit!

This Fun fabulous race is for ALL fitness levels! I know I said the word RACE which can be intimidating but how intimidating can this race be with a 100 Santa suit on the loose! In this race you can run, run/walk, jog or walk totally up to you but the goal here is to have fun with your family and friends!

“The first 100 registered adult runners will receive their choice of a free Santa Suit or shirt for the event.”

Children registrants will receive a Santa-inspired t-shirt. Kids in strollers do not need to register.

This run/jog/walk is a 3.1-mile flat course through scenic St. Augustine Beach neighborhoods. It starts and finishes at St. Johns County Pier on A1A.  All turns and miles will be marked and water will be available at Mile 2.

Saturday December 8 at 8A St. Augustine Beach Pier

“SAYS” Saint Augustine Youth Services provides residential therapeutic services to boys who have been the victims of child abuse and/or extreme neglect. It is the mission of SAYS to provide a safe, structured, therapeutic environments in which each child may be assisted in acquiring more effective coping and communication skills while learning appropriate and functional behavior.

If you cannot come and play you can make an online DONATION at http://sayskids.org/

Registration: https://www.visitstaugustine.com/event/santa-suits-loose-5k

Cindy Treaster
Certified Personal Fitness Trainer
904-501-5759
Realwomenlift@aol.com

Welcome

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Projected Schedule and Time Slots for 2019!

2019 Real Women Lift Projected Schedule

January 2 thru February 8
February 11 thru March 22
NO TRAINING March 25 thru 29
April 1 thru May 10
May 13 thru June 21
NO TRAINING June 24 thru 28
July 1 thru July 26 (4-WEEK MINI SESSION)
NO TRAINING July 29 thru August 2
August 5 thru September 13
September 16 thru October 25
NO TRAINING October 29 – November 2
November 4 thru December 13

2019 Holiday’s Celebrated: Jan 1 New Years, Memorial Day, May 27 – Labor Day September 2 – Thanksgiving Days, Wednesday, November 27 thru Friday November 29,

2019 Projected Time-Slots & Fees

2-Day Training Time-Slots & Fee $205
Mon/Wed 5-6A
Mon/Wed 6-7A
Mon/Wed 10:30A
Mon/Wed 4-5P

Tues/Thurs 9:30-10:30A
Tues/Thurs 10:30-11:30A

Tues/Thurs 4-5P
Tues/Thurs 5-6P
Tues/Thurs 6-7P

3-Day Training Fee $270
Mon/Wed/Fri 8:30-9:30A
Mon/Wed/Fri 9:30-10:30A

4-Day Training Fee $350
Mon/Tues/Thurs/Fri

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7 Thanksgiving Secrets to Safe Splurging:

Remember earlier this month we discussed planning your Splurges! Thanksgiving is just around the corner. This is one of our favorite holidays not only for all the yummy dishes, but because we love spending time with family and friends.

Now for some tips! Here are 7 Thanksgiving Secrets to Safe Splurging:

The best way to beat stress this week is to stay positive and fill your heart with the love and gratitude of the season!

1. Its okay to splurge now and then. Yes! If you’re staying consistent with workouts, you have wiggle room to enjoy yourself and indulge here and there!

2. Don’t let the holiday throw you off track. A splurge is fine… but make sure it stays just that… a splurge. Don’t let yourself fall into that mental trap of giving up on everything you’ve worked so hard for because you took it easy for a day or two.

3. Portion Size Matters. You can sample a little bit of all the tasty treats on your Thanksgiving table without going overboard. Serve out a small portion of the things that look the best. Going back for seconds is okay! Taking a little bit of time between servings will make it easier to choose reasonable serving sizes based on how hungry you actually are instead how hungry you think you are.

4. Quality Counts! If you are preparing the meal or bringing a dish to someone else’s, try to make it something healthy and filling so you know you have at least one option to rely on. If this isn’t an option, just go for larger portions of nutrient dense foods like turkey and veggies, and just sample the richer dishes.

5. Don’t fast for the feast. We want you to eat! Not eating all day before a big meal will actually cause your body to store the fat from the foods when you finally do eat. Not to mention that you’ll be way more hungry and craving larger portions! Instead, stick to small, nutrient dense meals throughout the day including greens, lean protein, fruit and a bit of healthy fats. This ensures you get the fuel you need without going overboard come dinnertime.

6. Walk it off. Thanksgiving morning is a great time for a workout, a 5K!!! If you are running in a Turkey Trot you’ve already got this covered. If not? No problem. Go for a walk in the morning before cooking gets underway and family time makes getting in that workout impossible. Check out The Shut Up A & Run 5K at Treaty Park


https://www.visitstaugustine.com/event/shut-up-and-run-5k

The Shut Up and Run 5K is an annual race hosted by Ancient City Roadrunners in St. Augustine every Thanksgiving Day at Treaty Park. This is the 16th Annual run will be open for registration at 6:45 a.m. on Thursday, November 22, 2018, and the race itself will begin at 8:00 a.m.

7. Enjoy yourself! Above all this is the time of year for enjoyment and gratitude. Avoid stressing out about what you are eating for the day. Think ahead and try to make reasonable choices, but if something looks really good… have a bite it is okay!

Need help with your 2019 Fitness Goals Contact Cindy Treaster, Certified Personal Fitness Trainer, Realwomenlift@aol.com or 904-501-5759.

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Office Stretches

Stretching allows you to release tension in overworked muscles while reducing the risk for overcompensation from stronger muscles. What’s more, stretching helps to reset length tension relationships between working muscles. This means that muscles will be at their correct length without tightness and you’ll notice the benefits of this in your day-to-day life.

Standing Desk Hamstring Stretch


Place the left leg on top of your standing desk’s chair or stool. If balancing becomes too difficult, stand to the side of the desk and place one hand on the desktop while stretching. Grab the toes with both hands. Lean forward at the hips. Hold this stretch for 30 second and switch legs.  2 sets of 30 seconds (per leg)

Standing Desk Quadriceps Stretch

Hold the standing desk with the right hand for balance. Bend your quadriceps behind you and grab it with the left hand. Pull your left foot to your rear and hold for 30 seconds Switch legs 2 sets of 30 seconds (per leg)

Standing Desk Back Stretch

Place both hands on top of the standing desk Bring your feet together Bend at the hips and lower the upper body between your arms Keep your hands on the desk Hold this stretch for 30 seconds 2 sets of 30 seconds

Standing Desk Chest Stretch

Stand facing away from the standing desk. Bring your hands behind you and place them on top of the chair. Stand up straight and raise your chest into the air and Hold this stretch for 30 seconds. 2 sets of 30 seconds

Seated Chai Hip Stretch

Sit at your desk chair with your feet flat on the ground. Remember to sit up straight.
Take your right foot and rest it on your left knee. Lift the upper body and sit up as tall as possible. Lightly hinge your hips forward. Hold this stretch for 30 seconds. 2 sets of 30 seconds

Need help with your FLEXIBILTY Contact Cindy Treaster, Certified Personal Fitness Trainer, Realwomenlift@aol.com or 904-501-5759.

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How to plan your SPLURGE!

I like to think of my SPLURGES as “splurging with a purpose.”  Is this you? “Well, I blew it so I might as well eat whatever I want, then do a 3 day detox or start your diet over again.”  That type of thinking keeps you in the cycle of battling with your food and not reaching your end game!

Splurging with a PURPOSE helps you enjoy life and not feel deprived and still reach your GOALS.  It is a SIMPLE strategy too – PRE-PLAN your SPLURGES.

Step 1: FIGURE out YOUR splurge. What’s really going to do it for you? Are you craving something hot, cold, sweet, salty, creamy or crunchy? Make sure you select something 100% worthwhile, as one of my clients told me years ago she chooses a HIGH QUALITY it has to be splurge worthy!

Once you figured out your splurge, think about what you will be spending by building your splurge food into a meal.

Remember, most splurges are low in nutrients and high in carbs and fat. So create a balance, and pair them with lean protein and veggies.


For example, if you’re going out to dinner and you know you want to enjoy a decadent dessert order an entrée of grilled salmon and steamed veggies and skip the bread, potatoes and butter. By not going ‘whole hog’ and ordering a big meal (appetizers, wine, potatoes, breads and creamy sauces) you’ll leave feeling satisfied but not sluggish, and this type of give and take is exactly what moderation is all about.  AND remember to share that amazing delicious dessert with your friends. Finally, tune in as you enjoy your treat. Listen to your body and stop when you’ve had enough to feel satisfied, even if that means not finishing. Remind yourself that this isn’t your last chance to ever eat this treat, because you’ve let go of forbidden food rules. When your goal is to enjoy an indulgence and satisfy a craving so you won’t feel deprived, there’s no need to stuff yourself.

PLAN YOUR SPLURGE & make sure it is splurge worthy!

Need help with your SPLURGIES! Contact Cindy Treaster, Certified Personal Fitness Trainer, Realwomenlift@aol.com or 904-501-5759.

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One More Session Left!

It is hard to believe there is only ONE more SIX Weeks Session for Real Women Lift!  We will be closed October 29 thru November 2. Our FINAL Session for 2018 is November 5 thru December 14.

 

2019 Projected Schedule

January 2 thru February 8

February 11 thru March 22

***No training March 25-29

 

April 1 thru May 10

May 13 thru June 21

***No Training June 24-28

 

July 1 thru July 26 4-WEEK MINI

No Training July 29 thru August 2

 

August 5 thru September 13

September 16 thru October 25

No training October 28 thru November 1

November 5 thru December 13

 

For more information on available time slots and fees: https://realwomenlift.com/2018-fees-schedule/

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STRENGTH TRAINING Made Easy!

Whether you’re new to fitness or getting back on the bandwagon, you’ll get a full-body workout that’s totally doable and seriously fun. Expect an energizing mix of strength with quick cardio burst — not to mention some power moves you’d never think of on your own. But most of all, you’ll be coming back for the next STRENGTH training session MOTIVATED and ready to kick butt with your new group of strong power ladies who’ve committed to 6 Weeks of power and strength just like you.

Find Your Fitness Family at Real Women Lift Fitness Training Studio. The laughs, high fives and words of encouragement from the bonds women make are things money simply can’t buy.  

Check out Real Women Lift Personal Fitness Training: https://realwomenlift.com/

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What Motivates You?

What motivates you? For me it is not about being perfect. It’s about the effort and when you bring the effort every single day that is where change happens!  When I walk into the gym I have a clear picture of what my training goals are and what I want to achieve. Next, I eliminate distractions during my training session. Do you remember that old saying “don’t bring your problems from work home with you?“ Well don’t bring them to the gym either!  Don’t get stuck worrying about what happened at work or what you need to do when you get home.  Letting your mind drift is a sure fire way of getting a bad workout.  Dedicate this time to yourself and put all your effort into the workout.

Remember these 4 Key tips:

 

  1. Know your goal when you walk into the gym.
  2. Remove distractions.
  3. Set an intention for your training session
  4. Don’t lose sight of where you want to be!

 

Check out Real Women Lift Personal Fitness Training: https://realwomenlift.com/

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Join Real Women Lift!

The time is now! Your 5 AM alarm sounds, and instead of popping up for that morning killer workout, something else takes over your body and mind. You are entering the workout spin zone – those 60 seconds where you quickly look at your gym bag and then start to justify why you absolutely don’t mind missing your workout.  Where did all your motivations go from the night before?

 

Have you ever thought about joining Real Women Lift? Real Women Lift is group personal fitness training for women of all ages! Real Women Lift consist of small personal training groups of 4 to 6 women who have similar fitness goals. The Real Women Lift group is led by a certified personal fitness trainer, which will give you the plan and push you need to keep your vision insight! Another great aspect about Real Women Lift is, we are all talking about the right thing and pushing each other.  Having a supportive Real Women Lift partner you’ll be less likely to slack off training if you know they will be there to cheer you on each and every training session!

Testimonial by Kate G. on Real Women Lift – Kept Me On Task “Having an appointment set so that I knew that at least 2 days a week I would put my body first and work out has made me far more successful than ever before. The last of the baby weight got kicked to the curb and my lower back pain from hefting kids hasn’t returned. Cindy made sure my core, which I hated to work on my own, became solid to support my back. Thanks Cindy!”

 

Cindy Treaster

Certified Personal Trainer

904-501-5759

Realwomenlift@aol.com

https://realwomenlift.com/

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