Total Body Turnaround
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Program Coordinator: Adam Boesel
Program Full - Call 547-2706 to get on the waiting list for January 2006
What they're doing:
- 3 days a week of weight training - 45 minutes a session
- 3 days a week of cardio - 20 to 30 minutes a session
- 6 healthy meals a day (Breakfast, Lunch, Dinner, and 3 snacks)
- One Guilt Free Day a week to eat whatever you want and rest your body
What they're getting:
- 7 group meetings (Two the first week, then one every 2 weeks or so)
- TBT manual with Exercise, Nutrition, and Motivation
- Journals and instruction on how to use them
- Demonstration of weight training and cardio workouts
- A one-on-one motivational session with Adam
- Online forum to ask questions and get answers
- Before and After Photos
- Before and After Body Composition Measurement
- A new lifestyle of health and fitness!
What they're investing:
$300 for one or $500 for two (workout buddies, domestic partners, friends or family members are all eligible for two person price!)
Total Body Turnaround Schedule:
This program is designed to help you become independent in exercise and nutrition in 12 weeks. We encourage you to attend all the group meetings and take advantage of the opportunities to meet with and workout with Adam and your fellow participants, but this isn’t a program where you meet every day to workout in a group setting like yoga or aerobics.
Week 1:
Kickoff Meeting
Goal: For every participant to leave the meeting knowing exactly what they need to do and to be motivated to start as early as the next day.
Sunday, October 30 - 11:00 AM to 1:00 PM
- Fill out paperwork (waiver, health questionnaire, etc.)
- Get TBT manual (with everything you need to get going)
- Get journals
- Get exercise guidelines and learn the exercises (including ‘on the road’)
- Get nutritional guidelines
- Plan your first week’s exercise schedule
- Plan your first day’s meals
- Take "before" pictures
- Learn how to log in to the online forum
- Schedule body composition measurement
Friday, November 4 - 6:00 PM to 7:30 PM
- Discuss “How it’s going so far”
- Upper Body Workout
- Check your form on the exercises
Week 2:
Saturday, November 12 - 11:00 AM to 12:30 PM
- Guest Speaker - Nutritionist
- How to succeed this Holiday Season
- 20 Minute Spinning Workout
Week 4: Thanksgiving Holiday Weekend
- Stay connected online!
Week 5:
Saturday, December 3 - 11:00 AM to 12:30 PM
- Leverage: Physical and Mental
- 20 Minute Elliptical Workout
Week 7:
Saturday, December 17 - 12:00 PM to 1:30 PM
- 20 Minute Treadmill Workout
- Lunch at Blue-C Sushi
Week 10:
Saturday, January 7 - 11:00 AM to 12:30 PM
- Alternative Exercises
- 20 Minute Stairmaster Workout
Week 12:
Saturday, January 21 - 11:00 AM to 12:30 PM
- "After" Pictures Taken
- 20 Minute Spinning Workout
Optional Workouts with Adam:
Adam will usually be in the gym working out on these days and times:
Tuesday at 5:30 PM
Wednesday at 6:30 PM
Saturday at 12:00 PM
Email Adam at ebboesel@yahoo.com or call 206-226-7347 to confirm workouts with him (sometime his schedule changes slightly).
Personal Sessions with Adam:
Call or email Adam to set up a personal motivation session (you get one free session. Additional sessions are $50 an hour).
