I LUV MY BODYMONTHLY FITNESS SUCCESS MAGAZINE

ILB Fitness Grand Opening of NEW STUDIO on 2211 Bush St!

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Tips for a Flatter Belly

1. Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.

2. Cut Your Carbs. Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.

3. Exercise Your Abs. Perform planks and rotational ab exer-cises like the ones we do with medicine balls in class.

4. No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.

5. Make Exercise Count. To make sure your exercise routine is effective, call or email me today.

Think About This...“Some men give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than before.”

– Polybius

facebook.com/ILuvMyBodyFitness

I Luv My Body Fitness901 Minnesota StreetSan Francisco, CA 94107

DID YOU KNOW?Look on the Bright Side

A rosy outlook could mean fewer exercise injuries: Experts found that athletes with an optimistic disposition were less likely to

be sidelined with a strain, tear or other ache over a two-year period than those who were less optimis-tic. Try a few of happy people’s healthy habits, which are most

likely the key to their low injury rates: Ease into new workouts,

sleep well and eat right. If you do get injured, focus on the positive; concentrate on the goal of getting

better, say study authors.

IT’S OPEN... STOP ON BY!

Good to know!

Interval running will allow for cardiorespiratory adaptations while limiting the effects of neuro-muscular fatigue and possibly injury.

Journal of Strength and Conditioning Research

By Kristen Nolan, Owner, I Luv My Body Fitness

ILB BEST REFERRER IN 2012Jessica McCarthy

We’ve said it before and we’ll say it again. We’d much rather pay you with free personal training sessions or lavish gifts than pay for advertising. We love you guys and we really want to help and meet more members just like you!

Recently, we awarded one of our dearest members Jessica with a 2-night vacation in Sonoma Wine County for her refer-rals to our training programs. Because of her, we get to be of service to two of her amazing friends, Leticia and Jennifer.

A backstory on Jessica: We met her in 2010 and got her bridal dress-ready for her beautiful wedding in Mexico. If you haven’t seen her gor-geous photos all over our site, check it out at www.iluvmybodyfitness.com. She was also diagnosed with hypothyroidism and was able to stabilize it as she routinely came to her workouts at I Luv My Body.

Almost three years later, Jessica still drops in boot camp classes and is looking so fabulous.

ILB REFERRAL PROGRAMAny active client that refers someone to our 21 Day Kick Start challenge will get $10 CASH Money! The 21 Day Kick Start is a great way to introduce your friends / co – workers / really anyone to our program.

BUT it doesn’t stop there…. If your referral decides to sign up for a 4, 8, or 12 month package, you will be presented with $40, $80 or $120 IN CASH MONEY, get recognition, photos and be famous FOREVER in our NEW Fitness Success Magazine to show our appreciation.

This is effective October 1st 2012, so please let me know if you have referred a camper to our program anytime from October 1 moving forward. (this does not count if you refer them to a daily deal package we are running. The 21 Day Kick Start for $97 is what you can refer them to so they can trial our program!!)..

The Easiest Way to refer clients to WIN CASH MONEY:

1) Get them registered for our Pre-Boot Camp Certification (required for ALL new clients coming into boot camp). This is where they will learn more about our program, 5 ways to get the fastest fitness results, and how to stay safe in class. You can easily get your friends to register for our FREE Pre – Boot Camp certification by going to our Home Page www.iluvmybodyfitness.com and clicking on “Fitness Boot Camp” AND “How to Get Started.”

2) If they like what they hear we will register for our 21 Day Kick Start challenge complete with 3 weeks of meal plans and grocery lists and give them unlimited access to all the classes so they can get a good idea of what our program is about!

Please email the office if you have any questions about this process and we will fill you in: office@iluvmybodyfitness.com

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With the over 200 votes that came in for I Luv My Body’s Member of the Year, Laura Durakovich won

the title and a 2-night stay in Napa Valley Wine Country.

“She’s a thrill to have in class,” says Laura’s team leader and coach, Melissa. “She really gives 110% in every class that she’s involved in and is really moti-vating to all the other members. She’s a joy to be around with a great personal-ity.”

“I joined ILB to Get in SHAPE,” Laura Durakovich exclaimed. “After so many years of not being active, sitting at work all day and coming home to sit on the couch has added on a lot of extra weight.”

Not only did Laura want to drop weight, she was also interested on working on her strength, her muscles and lower back. Not to mention, help to kick my high blood pressure back to normal. “Before this, I was not active at all,” Laura said. “I hadn’t been to a gym in years and my focus was not on my health. I was eating unhealthy foods, lots of sugars and carbs and NOT working out!” Whew! Now she looks forward to her 7:15 PM classes and is actually sad when she can’t make it sometimes. “I feel more motivated to achieve my weight loss goals and to be fit and healthy for me,” she said.

Now, Laura feels stronger. “I am able to do more rounds of the WOW, with 10 lbs weights even,” she proudly exclaims.

“I can run 3 X around the block without stopping - before ILB, I hadn’t run in probably 15 years.” She has lost inches and weight slowly and steadily and is on the way to her target weight loss. “I am sleeping better and more consistently and I am more focused on what I am eating,” said said. “The other

members make it fun and we work togeth-er to motivate each other. The 7:15 class is not the biggest, but we definitely have the most heart!” She is really enjoying the friendly vibes of everyone in the class. She explains that though everyone is at different fitness levels, everyone knows when something is hard for one another or easier. Everyone will say, “Good Job” and will always try to push each other to do their best. Even if members are only there for a month, Laura said they become accountable to one another. “If you miss a

class someone is going to call you on it!” she adds.

“Everyone has been amazing in working to help me get healthy,” says Laura. “DO IT! For only 45 minutes 3 days a week it is totally worth it.”

For Laura, committing to working out was not easy, “You guys have made it much easier,” she says of ILB. “And I am forever grateful.”

Congratulations Laura!! On behalf of the ILB team, it truly is an honor to know you and work with you towards your fitness goals!!

CONGRATULATIONS TO OUR MEMBER OF THE YEAR!

Laura Durakovich

I am definitely a lot stronger. I started with 8 lb weights and now I’m up to 10lb weights. And I can run three times around the block without stopping whereas I don’t think I’ve run a mile in probably

15 years! For me that’s really good.

LaUra DUrakOVIch

”“

More Referrals & Cash Fun!

We value having you in our program and really appreciate the time you have spent with us. If you have friend who is really interested in how amazing your body and energy levels are be-

coming and keep asking you how you are looking SO GOOD, don’t keep it a secret, have them join you! We seriously want more members just like you.

Thank you for

your referrals

Dr. Cobb referred Renee, Jessica M. referred Leticia and Jennifer, Sinead referred Katrin, Alan referred Emmalou, Yvette M. referred Diane, Anand D. referred Belen, Michael B. referred Dave, Virginia referred Louise, Erika referred Monica, Ruth referred Sarah and Melissa.

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NEW STUDIO - before!

We are extremely proud of the way I Luv My Body Boutique Fitness has shaped itself aes-thetically because it definitely was not that way before. With bare concrete floors and broken shelving, the former newspaper office space turned into a beautiful and functional fitness facility thanks to the love, help and support from friends, family and ILB staff and members.

MANY THANKS GO OUT TO:AnjuLillySanj

MiguelMarkGiju

CaseyJulianMissyJohn

MarcusJim

MayukoMelissaShawnGina

THE TAKEDOWN CHALLENGE

Takedown Challengers are winding down their 28-day chal-lenge!

How has it been going? Ask Amanda at the office. While she can’t speak for everyone else, for her, it’s been very effective.

“I’ve lost 5.8 pounds, feel lighter, never bloated and I don’t need to hit snooze on my alarm clock 500 times,” she said. “I

wake up without feeling like I need more sleep and have more energy throughout the day. Which, for the last couple of months

had been quite an issue for me.”

When she started, she was relatively pretty much a clean eater – cooking her own meals, thinking about the lean protein,

gravitating towards whole foods, drinking water, etc. But her “problem” appeared to be not what she was consuming, but when, how and how much she was consum-

ing. “You don’t need to be so strict when you are maintaining, but when you’re trying to lose weight, it’s important to take all things into consideration,” she said. “I don’t think I ever got my portions right by myself and I was definitely not incorporating all nutrients needed for every meal. I’m thinking these small

changes are what’s making me feel better and present.”

Within the first couple of days on this challenge, her body was

HAPPY BIRTHDAY!

January 2013

Sarah Miller 1/4Debora Bergh 1/4

Whitney Miller 1/15Caroline Krogh-jensen 1/16

Yvonne Benavente 1/24Flor Alvarez 1/25

February 2013

Debora Thomas 2/7Teresa Montano 2/8

Kelly Fayer 2/12Michal Ettinger 2/14

Vimal Thilak 2/16Laura Durakovich 2/17

Kitty Coutts 2/29

UPCOMING EVENTS

March 16, 2013

ILB Pot Luck and Transformation Celebra-tion!! Everyone is invited!

2211 Bush street

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5 *weird* Exercises to Reduce Neck Pain

I used to battle with chronic neck pain and believe me, it was not a good time. When I started getting into Z-Health, I found out I had a problem with my vision which created a sensory mismatch for me. It is a vestibulo-ocular reflex sensory mismatch. A really short explanation of this is basically, if there is a mismatch or weakness of the eyes it is possible to get injuries, poor posture and increased problems including but not limited to motion sickness but also what Chiropractors call subluxations of the spine. Here are the exercises I do now to keep myself out of pain! You can litterally do these 5 exercises at your desk in about 3 – 4 min max.

3 for the Eyes:

1. Eye Push Ups - This helps with convergence of the eyes, makes you a better reader and better at focusing. Sit down with straight posture and feet flat on the ground. Hold a Pen vertically in front of your face with the tip aligned at your nose – Pull towards your face slowly until you see 2 pens instead of 1. Once this happens pull the pen back away from your face and repeat. On the third eye push up, try to hold the point just before where your vision doubles for 20 seconds. Goal – To hold the pen at your nose without turning double for 20-30 seconds!

2. Eye No’s – Help with vestibular/ ocular reflex connections. Sit down with straight posture and feet flat on the ground. Hold Pen vertically in front of your face and focus on the tip. Relax and slowly move your head from side to side about 2 inches max in each direction keeping your focus on the tip. Goal is to do this keeping your head perfectly straight, breath steady and constant, and vary the speeds (from slow to fast) for about 15 seconds.

3. Eye Yes’ – Help with vestibular/ ocular reflex connections. Sit down with straight posture and feet flat on the ground. Hold pen in front of your face hori-zontal. Focus on the tip of the pen and nod your head 2 inches up and down keeping your focus on the pen. Goal is to o this keeping your head perfectly straight, breath steady and constant, and vary the speeds (from slow to fast) for about 15 seconds.

2 For posture/ upper back and neck alignment:

4. Thorasic Anterior / Posterior glides - Sit down with straight posture and feet flat on the ground. Put your hands around your knees and keep your lower back steady. Try not to move your lower back or curve in your shoulders during this movement. Cave in your chest Push your upper back towards the chair, then straight again. (Pretend like you are spreading your upper spine apart and then bringing it back together). Goal is to do 5 reps only moving the upper back.

5. Neck Anterior / Posterior Glides – Sit or stand with straight posture and feet flat on the ground. Push your neck forward like a chicken (you may feel like one doing this but just go with it!) and then bring it back straight.

For even more, check out our blog post on the website: http://iluvmybodyfit-ness.com/5-weird-exercises-to-reduce-neck-pain-2.html. The hip circles, hour glasses and lumbar circles also make me feel much better!

So try all of these on your own. If you need further explanation on the tech-niques we use or are interested in pain-free sessions, please email us at office@iluvmybodyfitness.com or call us at (877) 359-3633.

The scale does not define who you are or the positive things that you are doing to create a

healthy lifestyle.carOLYn fetters

”

“

adjusting itself to this style of eating. “It was kind of hard in the beginning and still is, especially from lunch time to

snack time, but I’m determined to stick to it,” said Amanda. “Like right now, I’m sipping on a cold black coffee, pretty

hungry, and very much looking forward to my snack… And I keep looking at the clock… and it’s so close… yet so far. Hopefully, it won’t be like this much longer once my

body is “taught” to use my own body fat as an energy source. I’m not sure, but we

will see.”

Several challengers have experienced “slip ups,” which is nor-mal for anyone on a fitness and health journey. It’s called life.

The ever-so-wise Carolyn Fetters, creator of the Takedown Challenge with her husband Paul, said these pearls of wisdom,

“This isn’t a 4 week program. You can’t expect to ‘un-do’ bad habits/behavior in three weeks, but you can begin to in 4 weeks time.” She continued, “Training your body to react in a positive way is a life long effort, not a 4 week effort. All

of the good things that you are doing are setting the scene for your future.”

“Set a new goal to accomplish this next week. Keep it do-able and realistic,” says Carolyn. “Once you have trained your

body to live this way for the majority of your meals, than go-ing outside of your new norm will not negatively effect you!

This is what we call a lifestyle, one that you can live with forever.”

Zoe loves the new space!

RESULTS: 7 challengers were down a combined weight of 39lbs by week 3! Average lbs lost was 5!

Q. What did the baby corn say to the mama corn?

A. Where’s pop corn?

BAD joke cornerOur Your Best Body Breakthrough Fundraiser was able to raise $1,021 for our former client, Olivia, in

order to help with her medical bills for her rare blood disease that will cost her $600,000 per year out of

pocket.

Thank you SO MUCH to everyone who came and do-nated to help her cause! We and Olivia appreciate it !

NOW HEAR THIS!

By Kristen Nolan, Owner, I Luv My Body Fitness

basis. The best things to record are:1) Food and beverages (write down how you felt before and after your meal)2) Hours of sleep3) Durration and type of exercise4) Level of stress (scale of 1-10)

2- Fear of the Internal - Without goals, you are just floating around in the wind never knowing if you are moving forward or making progress.And if you have no clue you are getting anywhere, you will eventually become demotivated and find excuses as to why you can’t get fit.

Solution and Action Step – Write down these 3 things:1) Your Goals – what you want to achieve.2) Your Motivation – reasons you want to achieve certain goals3) Steps you must take to achieve each goal

3 - Fear of the Future - You can’t be the expert in every realm of your life. You have probably spent lots of money on education and countless hours in training to become an expert in your own field. You probably wouldn’t try to be an expert in the medical field if you had no background. So why should it be any different with your health and fitness which is your baseline for Everything in your life!

Solution and Action Step: Find a fitness coach you trust and join their program. Everyone needs a coach (I have one for my business and 3 for my fitness). Studies shows how much more you can achieve at a much faster rate if you find some-one to guide you.

4 - Fear of the External – If you don’t know how to create a certain type of fitness result, you don’t know how to assess and re-assess your progress to make sure you are moving for-ward. So, if you don’t know how to manipulate your body to create the changes you want to see, you are constantly afraid you are not eating the right foods or working out properly to get the specific result you want.

Solution – Again, hire a coach. A coach will help you avoid injury and get what you want out of your program and remain motivated to the cause.

So in summary, to eliminate these 4 fears that could be hold-ing you back you must:- know what happened in the past- know what your goals are- know how to create a specific result- know how to assess and re-assess your progress so you can keep moving forward

Whew. We finally did it. We opened up a 2nd location and a place to call our own! It’s been a dream come true of mine and believe me, it has had its struggles and its gains. But it has been amazing.

There have definitely been times where I was afraid to con-tinue through with this, but I remembered some great advice from Steve Wilkinghof who wrote a book called “Found Money.” This book has had a huge impact on my mindset and thinking about the type of business and clients I want to serve for the long hall. He spoke about fear. This really got me thinking about people I talk to on a daily basis and their desire to get fit.

Every day I get calls from prospective clients who inquire about our fitness services. Some decide to join our boot camps and personal training sessions and some do not. And I can always tell who is really ready just by learning more about them and how much they have thought through their own issues about starting a new workout plan. Inevitably the ones who do not move forward have never addressed their fears head on and therefore remain paralyzed in their current bodies and unhappy for far too long.

So how can you stop this once and for all?

By identifying and making a plan to overcome the 4 Fears you have about starting or even pushing through a fitness plan. I have listed them below along with action steps for you to take today.

So here’s what I want you to do:

1) Read through the 4 fears and 4 solutions.2) Write your action steps and if you would like guidance, email me at kristen@iluvmybodyfitness.com. I will respond.3) Take your plan and print it out. Put this in a place you can read and see it daily.

Here are the 4 fears and how you overcome them:

1- Fear of the Past – You have achieved your current health and body that is yours because of actions you have taken in the past. The reason you may be afraid of the past is because you are not exactly sure what patterns you had maintained over the years to earn your current body. So, if you have no idea how you got there, you will have no idea how to either:a. duplicate your past actions on a regular basis if you are happy with your body orb. avoid certain unhealthy activities if you are not happy

Solution and Action Step – Keep a Health Journal to record what you are doing and how you are feeling on a regular

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Where Has Kristen Been?"a fitness studio of our own"

YOUR BEST BODY BREAKTHROUGH 2013In case you missed it, here are some pictures of our opening night and Breakthrough Event!

Leticia and Jessica

Laura and Claire - all smiles!

Kristen announcing our Member of the Year - Laura D.!

(left) Missy and Jason.

(bottom) Claire, Leticia, Missy and Jessica

Amazing pic of Jessica, Leticia, John, Gina, Amy, Emil and Melissa -- so happy you all were able to come out!

Yours truly - your trainers!