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Body Zone Fitness
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OCTOBER
NEWSLETTER
The Testosterone Story:
Once upon a time there
was this hormone called
“testosterone”. One of
Testosterone’s purposes
in life is to increase
muscle mass, most
commonly seen in men
who lift.
Testosterone
served its calling in life
and did it well.
One day a woman came
along and decided she
wanted to lift weights but
was afraid of gaining to
much “muscle”. In fear,
she set out to only use 5
Making Fitness Fit You
Lbs weights for all her
exercises but noticed it
wasn’t helping her reach
her goals of losing weight
and toning up.
One fall morning, while
she was at the g ym
working out she noticed
another women lifting…
20lbs but looked lean and
toned. She couldn’t figure
it out!!! How on earth
can this lady lift heavier
than 5 lbs but not look
HUGE!!! as she continued to see
this lady every morning.
Until finally one day she
has the courage to go up
to her and ask the
question we want the
She began to become
more and more curious
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continued…
“Aren’t you afraid of lifting such a heavy weight and gaining too much
muscle and looking like a… MAN??” She simply replied with this:
“The hormone testosterone is responsible for the large increases in
“AT FIRST
THEY’LL
ASK YOU
WHY
YOU’RE
DOING IT.
BUT
LATER
THEY’LL
ASK YOU
HOW
YOU DID
IT.”
2014
muscle mass seen when men lift weights. Women’s testosterone levels
are a fraction of men’s testosterone levels. Normal testosterone levels
in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As
you can see, men’s testosterone levels are SIGNIFICANTLY higher
than women’s. Even if a man is at the LOW end of the men’s normal
testosterone range (200 ng/dl), he still has more than twice the amount
of testosterone as a woman at the HIGH end of the women’s normal
testosterone range (70 ng/dl). If we look at the median or mid-range
testosterone levels in men and women, men = 700 and women = 42.5.
So on an average, men have 16.47 times more testosterone than
women! It is clear that women do not have the hormonal support
(testosterone) to gain muscle mass like men. Therefore, the fear of
becoming big and bulky and looking like Arnold Schwarzenegger with a
ponytail is unwarranted.” And so you have it… lift heavier, see the results you deserve and say
goodbye to that little voice in your head that is telling you that you are
going to get “big & bulky” - The End A STORY OF
TRANSFORMATION
Andrea’s Story . . . .
I used to be fit, and then I had children. Don't get me
wrong, having children is certainly no excuse, but I
suffered from a lack of motivation and a feeling of guilt
any time I thought about doing something for myself. I
gained over sixty pounds with my first child, and was
lucky enough to lose it very quickly, simply by
breastfeeding. My second pregnancy came, and I figured
living on ice cream and Mexican food would not be a big
deal because I lost it so easily the first time. As a result, I
gained the same amount of weight, but this time I only
lost 15 lbs. I maintained this weight through two more
children, and finally I had had enough. "
I was tired of being tired, of being embarrassed that I was
winded going up a flight of stairs, and of feeling guilty at
the lack of the energy I had to play with my children. That
is when I looked up Lisa's website. Lisa and I have
children at the same school. I figured, if nothing else,
hiring her would be a good idea because I would see her
in the hallways every morning. When I looked at her
website the thing that stuck with me is her tag line,
"Making Fitness Fit You." Nothing could be more true;
every week I feel like my time with Bodyzone is tailored
to make my fitness goals a reality. Lisa has taken the
time to welcome my children in the sessions, to walk me
through realistic goals, and to design programs
specifically for me. The programs are probably the most
empowering, personally. I can see, in each day that she
has planned, how that routine is going to get me to my
goal. So, every time I lace up, I know what specifically I
am working toward. The results have been fantastic. I
have more energy. When I eat, I actually feel full and
refreshed. My children ask to do more things again,
because I have the get up and go to say "yes" without
hesitation. I am back in clothes that I haven't worn since
before my second child was born. When it is time to
workout I am excited to see how else I can push my
body, and I look forward to seeing where my goals will
take me next. “ A goal
without a plan
is just a wish”
Double Chocolate Protien
Cookies
Ingredients Directions
Serves: 20
Prep Time: 10 Min Cooking Time: 8
Min
10 Scoops Chocolate Whey Protein Powder
2 Teaspoons Baking Powder
4 Tablespoons Unsweetened Cocoa
6 Egg Whites
1 15 Oz Can Pumpkin
2 Teaspoons Vanilla Extract
"
** Adding a few chocolate chips will have your little ones asking for more
**These are delicious alone or with a side of almond or coconut milk (the kind in
the dairy section not a can)
"
1. Preheat oven to 350° F.
2. Grease a ‘Whoopie’ Pan (You can find these at
your grocery store or kitchen supply store)
3. Combine protein powder, baking soda and cocoa in one bowl and mix
together.
4. In separate bowl combine egg whites, pumpkin and vanilla extract.
5. Next, slowly add dry ingredients to wet mixture.
6. Fill each whoopee pie mold, you will need to bake 2 batches so do not
overfill.
7. Cook for 5 minutes, then rotate pan and cook for another 3-4 minutes,
they will be ready to take out of the oven when they are cooked through.
Please remember that oven times vary.
8. Remove from pan and allow to cool on a rack.
9. Store in covered container in the fridge for a quick clean snack.
"
Natalie Jill’s Gluten Free Recipe Sampler
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OCTOBER FITNESS SCHEDULE Come sweat it out 3x a week with
Bootcamp:
our Body Zone Crew. Each class is
different and challenging.
• Bootcamp:
Monday - Wednesday - Friday
6am / 9:30am / 6pm
Intermediate to Advanced athletes.
The Zone
Join our Zoners as we focus on
• The Zone:
Monday & Thursday
7:30pm agility and strength training.
This is our first ever combination
• Drop In Circuit & Relaxation
October 25th @ 8am
$15.00
of Bootcamp & Relaxation. Enjoy
50minutes of intense fitness
Drop In Bootcamp & Relaxation
combined with 20mins of
stretching, mediation and relaxation
of the mind & body.
Download the pdf. file online @ www.bodyzonefitness.ca/blog Titled: Officially Burpee October
2014(
October(
Official'Burpee'Challenge:'THE'ULTIMATE'EXERCISE
(
Sunday'
Monday'
Tuesday'
Wednesday'
'
Join%us%this%October%for%our%Conditioning%and%
Endurance%Challenge.%%Get%your%BURPEES%on%with%
BZF.%%Remember%to%take%your%before%and%after%
photos.%Complete%the%exercises%above%and%enjoy%
each%BURPEE!!!%%See%you%in%30%Days!%'
5'
6'
25'Burpees'x2'
15'Mountain'
Climbers''
15'Jump'Squats'
Week%2:%
20'Burpees'x2'
15'Push'Ups'
15'Squats'
1'
15'Burpees'x2'
5'Push'Ups'
5'Squats'
7'
'25'Burpees'x2'
20'Push'Ups'
20'Squats'
'
Thursday'
12'
13'
'15'Burpees'x3'
(with'pushDup)'
35'Push'Ups'
35'Squats'
'
15'Burpees'x3'
(with'pushDup)'
30'Mountain'
Climbers''
30'Jump'Squats%
8'
25'Burpees'x2'
20'Mountain'
Climbers''
20'Jump'Squats'
19'
20'
20'Burpees'x3'
(with'pushDup)'
1'minute'Plank'
50'Mountain'
Climbers''
50'Jump'Squats'
Week%4:%
20'Burpees'x4'
(focus'on'speed)'
50'Push'Ups'
50'Squats'
%
26'
30'Burpees'x3'
(with'pushDup)'
65'Mountain'
Climbers''
65'Jump'Squats%
'
'
21'
27'
28'
'
'
'
'
24'
30'
25'
25'Burpees'x3'
(with'pushDup)'
1'minute'Plank'
65'Push'Ups'
65'Squats'
'
31'
30'Burpees'x4'
(Focus'on'Speed)'
80'Push'Ups'
80'Squats'
'
'
'
18'
20'Burpees'x4'
(focus'on'speed)'
45'Mountain'
Climbers''
45'Jump'Squats'
25'Burpees'x3'
(with'pushDup)'
1'minute'Plank'
60'Mountain'
Climbers''
60'Jump'Squats'
15'Burpees'x3'
1'min'Plank'
75'Mountain'
Climbers''
75'Jump'Squats'
'
'
17'
23'
29'
11'
15'Burpees'x3'
(with'pushDup)'
30'Push'Ups'
30'Squats'
'
25'Burpees'x3'
(with'pushDup)'
45'Push'Ups'
45'Squats'
'
25'Burpees'x3'
(with'pushDup)'
1'minute'Plank'
60'Push'Ups'
60'Squats'
'
30'Burpees'x3'
(with'pushDup)'
75'Push'Ups'
75'Squats'
'
10'
16'
22'
4'
20'Burpees'x2'
10'Mountain'
Climbers''
10'Jump'Squats'
15'Burpees'x3'
(with'pushDup)'
25'Mountain'
Climbers''
25'Jump'Squats'
20'Burpees'x4'
(focus'on'
speed)'
40'Mountain'
Climbers''
40'Jump'Squats'
20'Burpees'x3'
(with'pushDup)'
1'minute'Plank'
55'Mountain'
Climbers''
55'Jump'Squats'
15'Burpees'x3'
1'min'Plank'
70'Mountain'
Climbers''
70'Jump'Squats'
9'
15'
Saturday'
3'
20'Burpees'x2'
10'PushDups'
10'Squats'
15'Burpees'x3'
(with'pushDup)'
25'Push'Ups'
25'Squats'
'
25'Burpees'x3'
(with'pushDup)'
40'Push'Ups'
40'Squats'
'
'20'Burpees'x3'
(with'pushDup)'
1'minute'Plank'
55'Push'Ups'
55'Squats'
'
30'Burpees'x3'
(with'pushDup)'
70'Push'Ups'
70'Squats'
'
Week%5:%%
14'
'25'Burpees'x3'
(with'pushDup)'
35'Mountain'
Climbers''
35'Jump'Squats'
2'
15'Burpees'x2'
5'Mountain'
Climbers''
5'Jump'Squats'
%
Week%3:%
Friday'
'
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'
'
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In Health,
Lisa Reaveley
Body Zone Fitness
778.881.6161 www.bodyzonefitness.ca
www.facebook.com/
bodyzonefitnessconsulting
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