Thanksgiving Eve!

I hope you are all planning a fun filled Thanksgiving! Here in NC I think the weather is supposed to be nice. I gave my cycle class this morning a great sweaty workout before theY indulge. I also gave them a few tips I have used the past couple of years:

1) Fill up on healthy appetizers while Thanksgiving dinner is cooking. My family usually has veggie and fruit trays. If yours doesn't, bring them. This way you are full with healthy stuff before the main course.

2) Enjoy but only eat until you begin to feel that full feeling. Nothing is worse than being over-stuffed. You can go back for seconds a bit later!

3) Drink lots of liquids... water and unsweetened liquids are best (watch the alcohol).

4) DO NOT take home leftovers. This is how Turkey Day gets drawn out to 3-4 days. At Get Phat we always say one meal won't kill you but a 2,3,4 day cheat meal is like walking out in front of a Mac Truck! Don't sabotage yourself!

5) Do cardio that morning before all the festivities start. I am holding a Text Cardio class Thursday morning from 6:30-7:15am. If you are interested email me at LDgetphat@gmail.com Let's do cardio together (but from afar)!!

So there you go, my tips! Enjoy the day with family and friends. Be safe... gobble, gobble!

LISHIA DEAN

Suit for Sale!

Suit for sale! If you are in need of a 2 piece suit check this out. The contact is Lynnerox@live.com. It is $200 and fits 5'3' tall, 115 lbs and c-d cup

Text Cardio Schedule / The Arnold Amateur PHAT GIRLZ team

TEXT CARDIO is here! I created a schedule off of your responses through November 20th! Please contact me if you are interested in what times the classes offered and how you can participate: LDgetphat@gmail.com If you enjoy the cardio programs I have posted on my blog, you will love this direct challenge from me!

Also, the Arnold Class show in Columbus, Ohio is only 16 weeks away from this weekend. We are taking a team of PHAT GIRLZ competing in the Amateur division. If you are interested in being apart of our team contact me. Very soon we will be offering our Holiday Special of 16 weeks for the price of 12 (so you receive 4 weeks free) of online training. Great deal!

Have a nice evening and I will be in touch!
LISHIA DEAN

Are you interested in doing Cardio with me?

Hey there, I thought I'd see if you were interested in doing Cardio with me? How?

Well as you know I post a lot of the cardio sessions I do on my blog and it seems you are loving it (thank you, I love to challenge you)! I have been doing cardio through distance! That is right, with people in Florida, other parts of North Carolina and even did it with a girl that was traveling to California. It seems to give them some motivation to work through their cardio if they know that someone else (ME) is doing it with them. We do it by phone text. The ladies I have worked with have all said they get a better cardio session by these simple texts as compared to their normal workouts. They also love it because they do not have to THINK, they just DO!

If you are interested please email me at: LDgetphat@gmail.com and I will send you more information and a few questions to answer. We will set a date and time and go to it. Classes are $5 per class. I know you will love it! I will look for your email!

LISHIA DEAN

Showtime - New Englands!

Hi everyone, it is Friday night and we are getting prepared for the New England show in Boston, MA! I have never been here and the weather is a bit chillier that I am used to. NC at 630am, 57 degrees... Boston at noon 48! HAHAHA I will be inside most of the time though. Just wanted to say hello and wish everyone a Happy Halloween Eve! I hope you have something special planned but don't stick those hands in the candy bowl too much! I figure I am going to have to give you a great cardio program on Monday aren't ! HAHAHAHAHA!

Have a good one!

LISHIA DEAN

Can we say --- Legs are exhausted!!

Wow how much can you pack in 20 hours? I subbed for a girl at the gym teaching her spin class Tuesday night, after I trained legs, ahhh! Then taught at 545am and did again at 12 noon spin classes. (Wednesday's are my double days!) So after today's spin class I layed down and my body was just exhausted! It felt good though.

Things are going well though. The Phitness Retreats in 2010 are already filling up, so if you are thinking about this, I'd register soon: http://www.getphatwithjen.com/ I'd love to see you here in the good ole state of NC! You can see how we get 'er done! LOL

Sorry I haven't had any creative cardios lately, obviously it's been mainly spin class. Tomorrow will be a light walk outside if the weather was like it was today, beautiful!

Alrighty well here is a good breakfast I had to start my day, try it!

3 egg whites scrambled, add 1/2 cup cooked brown rice and toss

Put in a bowl and add on top 2 tbsp of mashed avocado and 1-2 tbsp of salsa!

Yummy, a little mexican treat in the AM!

Good night!

LISHIA DEAN

I need your help for Shannon!

Hey everyone, I need your help for a Friend!

Shannon is in the 2 finalists in the World Physique modeling contest. The contest is over this Wednesday evening but since it is down to the final 2 they started the voting over again and I would love to get your vote for her!!!! THANKS!!!!!

It is so easy. Go to the link below and click on Shannon. This submits your vote. Shannon has an incredible story and is truly inspiring!

http://worldphysique.com/contests.html

Wildcard Spin was a HIT!

Here is a new cardio for you I got from client/friend Stephanie. I am sure she will chime in on this post, so thank you for the idea Steph! I did this for my AM and NOON class yesterday. If you are a spin instructor this is great to give your mind a break. I liked it because I didn't have to come up with the routine that day, but we all worked our butts off. As each challenge came up I just picked a song to match it whether it was a hill or sprints, etc....

Get a deck of cards and separate the Joker, Ace, 2, 3, and 4 (little different than original)

So you should have 2 piles, be sure to shuffle!!

I laid out 6 cards on the stereo face down with all cards 5 and higher.

I had the Joker - 4 pile set aside.

I would pull from the Joker-4 pile and the key is:

Ace - go for 1 min

2 - go for 2 mins

3 - go for 3 mins

4 - go for 4 mins

Joker - I choose time

Then I had a participant choose a # from 1 - 6. I picked the card # they choose from the cards face down. You can create the key to be whatever you want, for example:

5 - jumps

6- jumping sprints

7 - seated climb

8, 9, 10, etc...

*And yes the cards I used were these exact ones... Betty Boop! HAHA

This way the participants help dictate the workout. It was fun!

There is a treadmill one Steph gave me as well. I may try this one tonight for cardio.

Have a great day everyone!

LISHIA DEAN

New Supplements to try!

For more info or to purchase these products, go to: http://www.pgnnutrition.com/shop/3

MY FAVORITES: GREEN APPLE XTEND, VANILLA WHEY SENSIBLE (GREAT FOR COOKING), VASOCHARGE!

This year at the 2009 Olympia, Scivation Xtend won Recovery Product of the Year. Xtend is one of the top selling products in the supplement industry and you can make money selling it! Xtend is available in six tasty flavors: Blue Raspberry, Watermelon, Apple, Grape, Orange and Lemon.

PGN Whey Sensible (Vanilla and Chocolate)

PGN TrimFat

PGN EstraCort

PGN Once-a-Month

PrimaForce Cissus

PrimaForce Creaform

PrimaForce Elastamine

PrimaForce Glutaform

Scivation EssentialFA

Scivation Knockout

Scivation Vasocharge- Currently unavailable .Will be REPLACED with new NO/pre-workout product Scivation Xtend 30 and 90 serving (Watermelon, Grape, Apple, Lemon, and Orange)

Thursday morning cardio...

You want some more crazy workouts I hear! Ok try this one! My legs are a bit sore from the leg workout so this was pretty challenging this morning LOL!

Warm up on the treadmill for 5 mins walking, and 5 mins more walking faster!

Increase the incline to 10%. Now for every minute and a half (90 seconds) you drop the incline. The whole time I walked at 4.0mph. This should take you to 25 mins.

Now keep your incline at 1%. Do this 3 minute rotation until you pass 40 minutes:

1 min jog at 6.0mph, 30 second run at 7.0mph, 1 min jog at 6.0mph, 30 second walk at 4.0mph

It is a jog, a quick push on the run, back to the run then quick recover.

Cool down for the rest of the time. Be sure to stretch!

Have fun, off to the cheer gym to meet a client and being to start working on my tricks again!

I am very excited about this!

LISHIA DEAN

2010 PHATCAMP SCHEDULE IS OUT!

PHATCAMP SCHEDULE 2010 IS OUT!

CHECK OUT THE NEW PHITNESS RETREAT THIS YEAR!

January 23-25 Jen's Phitness Retreat

January 29-31 Calgary, Canada

February 5-7 Tampa, FL

February 19-21 Jen's Phitness Retreat

March 19-21 Vancouver, Canada

March 26-28 Jen's Phitness Retreat

April 9-11 Atlanta, GA

April 23-25 Edmonton, Canada

May 1-3 Jen's Phitness Retreat
May 14-16 Cleveland, OH

June 11-13 Boston, MA

June 25-27 Jen's Phitness RetreatJ

uly 30-August 1 Honolulu, Hawaii

August 27-29 Jen's Phitness Retreat

September 10-12 Dayton, Ohio

October 1-3 Jen's Phitness Retreat

October 8-10 Toronto, Canada

October 15-17 Kenosha, Wisconsin

GO TO http://www.getphatwithjen.com/ TO REGISTER FOR ANY CAMP NOW!

HOPE TO SEE YOU THERE!

Leg workout

Ok, so this leg workout was heavy and concentrated. No plyos or even supersets. I even squatted and haven't done that in a very long time! I am sore but it is a good sore! So here is your challenge. I will list the weights I did but you do what you can keeping good form but pushing yourself. I had a spotter that would push me to where they had to help me on the last 2 reps, that's how intense it was!

Always try to warm up with walking or something. I would also suggest squatting with the bar slow and controlled to get stretched out. After that I started it up!!!

4 sets of squats with a free weight bar (not the smith machine)

1st set 135lbs 10x

2nd set 155lbs 10x

3rd set 165lbs 10x

4th set 185 8x

*Get deep, butt down, full squat!

Leg Press (all leg presses are different so figure out your weight)

I also keep my feet about 1 foot apart

1st set - 2 45lb plates each side 15x

2nd set - 2 45lb plates and a 25lb plate each side 15x

3rd set - 3 45lb plates 15x

Smith Machine Lunges w/ back foot up on a bench, 10 reps each side

4 sets bar only (guessing it was 35lbs). I kept my lunge up high not sitting too deep and kept the speed consistent up and consistent down, the same speed. Push through the toe and mid-foot.

4 sets of Leg Extensions

Weight was at 50lbs but I did these balistically, 15 reps

4 sets of DB Hamstring curls holding a 25lb DB between arch of feet, 15 reps

3 sets of Single Leg Hamstring curls, 10 reps each side

After that I was pooped! Good luck and tell me how it goes!

LISHIA DEAN

A moment on me...

Hi there on this beautiful Tuesday! Very nice outside in NC!

I thought I'd drop you a report on where I'm and how I'm doing. My thumb/wrist seems to be 100% back! I've been doing well in the gym. I even did tricep dips with a 45lb plate in my lap for 10 reps yesterday. Last week when the 3 ladies were here getting their routines, I didn't have much of a choice but to do some of the tricks in their routines. Once I did a few and saw that my wrist/thumb didn't break off I became more confident and started pushing it a bit harder. I am so thankful this day has come. It was a really tough time when you feel like a part of your body isn't going to be able to do things it had in the past.

So now I am hopeful for competing. My next show isn't until next May, Jr USAs in Charleston, SC. For fitness, you have to win the overall not just your class to get the Pro Card. So I am back on a sound nutritional plan, trying to drop some bodyfat, get my cardio endurance up and put on some shape to certain areas to continue balancing out this physique. I am really excited about doing this show, because I think my parents will be there to watch me compete for the first time! After 5 years, they finally "get it"! LOL

The PhatCamp team is headed to Toronto Canada this weekend for the final camp of 2009! The 2010 schedule will be up by the end of the month so be sure to check it out (http://www.getphatwithjen.com/). We have a few new things coming next year like mini-camps in our town of NC! If you are interested let me know so I can put you name on the list. When I get more info I will contact you. Most of our competitors are settling in to an off season program, training hard and setting their goals for shows next spring. Let me know if you need help with this we'd love to have you on the GPO team.

So my cardio was kind of boring today, nothing too crazy. I did 45 minutes on the treadmill, walking fast for 10 mins then jog for 5... repeat 3x. Sorry, nothing exciting for ya! I am training legs hard today, so maybe tonight I will post it and challenge you to do it! Would you like that?

Have a great day and I will be back soon!

LISHIA DEAN

So proud of 3 awesome, hard working ladies!!!

Evening all! Well, over the last 4 days I have been working with 3 ladies on choreography for their fitness routines. I made it! HAHA, it is tough but keeps me in good practice while they learn a fresh new routine. I wanted to express how PROUD I am of all 3.

One lady from NC is a PRO in another federation but wanted to try her stab at the NPC. She competes in about 4 weeks at the show in Greensboro, NC. She is a past gymnast and wow, very flexible. I can't wait to see how she works her Lady Gaga routine out!

The other woman from NC is a National level fitness athlete and get this, she is over 40!!!! I love it, she rocked! She competed a while ago, took a break and now she is back to win her PRO card in 2010. She is no joke! She is a very strong person and has some great strength moves in store for her Missy Elliot themed routine!

My next lady traveled ALLLLLL the way from Oregon just to train and learn choreography with Jen and myself. She trained chest/triceps yesterday with us and legs today! She asked me for Ibuprofen this morning, so I knew she got that @$$ whooping all you other ladies out there have received, LOL! Tell ya the truth, I'm sore too! She is going for her very first fitness competition next spring. This little lady is such a hard worker and I know she will do well with her Football themed routine I created for her. I had a great 2 days with her!

So needless to say, L.DEAN is pooped! I am hitting the bed early (don't wanna jip my AM cyclers out of a workout). Thanks for reading and I will have more updates on these ladies as they get closer to their competitions. Have a wonderful night and make tomorrow a great day!

LISHIA DEAN

Shannon and Heather's Success Stories & Heather Bear has her own thread on FitnessRx Forum!

Get Phat Online and Phat Camp staff making some noise! Here are some of our amazing clients/staff who are making noise all over the place. Congrats, to our amazing Heather Bear and some of our clients. Way to go ladies!

http://worldphysique.com/transformationofthemonthoct09.html?reloaded=true

Shannon Ditmer's success story

http://www.fitnessrxmag.com/forums/showthread.php?p=21240#post21240

FitnessRx thread with Heather Bear

http://worldphysique.com/msworldphysiqueoctober09.html

Heather Hancourt success story