Semper_Fitt Nutrition - ANC

Workout cancelled tonight .

Workout tonight at 700 pm. Please let me know who will make it tonight.

Workout starts at 700 pm tonight. Please let me know who will make it tonight. -Gabby

Workout tonight @ 700 pm.

Workouts will be postponed until further notice.

We apologize but workout will be cancelled tonight.

Team Call - Sharing 2017 Goals & Intentions 1.8.17 - YouTube

Feel free to see what's in the making for 2017. I was able to speak for a few minutes in this meeting. Feel free to leave your comments below and send me any DM for further information.
Thanks for everyones shares.
https://youtu.be/DcBBfNMUTgE

Team Call - Sharing 2017 Goals & Intentions 1.8.17 - YouTube https://youtu.be/DcBBfNMUTgE

Ok well I'm here. 7:20pm
I'll be heading home by 7:30pm
If nobody shows up.
-Alfred

Notice of Change in SemperFitt
As of Jan 1st 2017
$20.00 each month for clients on a program
$30.00 each month for clients NOT on a program.
**Monthly fee must be paid by the end of the 1st week of each month.

New members will have one free week to participate before deciding if they would be interested in a nutrition program with Herbalife and continue participating in SFN Fit-camp.

For an additional fee a *Nutrition Plan and *1on1 training sessions can be provided.

Nutrition Plan: 30.00
1on1 Sessions: (1hr) $10.00
(3hr) $20.00
(5hr) $30.00
Scheduling will be required.

From now to Nov 8th a Charter member program is available to receive 25% off all orders through Herbalife. (see me for details)

Weigh ins and measurements will be on a monthly basis.

IMPORTANT::: When placing orders through any SFN coach, Pymt of 50% is due upon placing your order. Remaining balance is than due at receiving product.

Lunch time!
2scoops of F1 Shake
1 scoop of Rebuild Strength

Sitting pretty at 208lbs!
Goal 205 solid!

Come help me reach my goal tonight at palm park. First workout in 2017! 7:15pm! The weather wont scare me and cant scare me! If its cold wear a jacket! If its raining wear a jacket with a hoodie lol
See you there!

come join the fun tonight! Why wait for the new years to execute your hopes and wishes. Get a head start on your new goals for the year of 2017. If you find an excuse for yourself you'll find an excuse for everything else. Come sweat with us.
7:15pm
Palm Park

Ok!!! Fitcamp is a go tonight.
Start time: 715pm
Please text those who u know dont have facebook or follow the page regularly.

Ok. So as of right now ill be available to hold fitcamp tonight. All i need is 5 or more confirmations saying that they will be there. Time would be at 715pm.

Ok so for tonight i will be begining workout at 630pm.
Hope you all can make it.

Looking for a few ways to makes some small changes to your nutrition come the new year? Try swapping out THIS for THAT:

Below is a list of 5 foods that will derail your fitness and weight loss efforts.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today. ��

Do-Not-Eat #1: Anything Fried�
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers. ��

Try This #1: Broiled
�If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside. ��

Do-Not-Eat #2: White Bread�
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you. ��

Try This #2: Sprouted Grain Bread�
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life. ��

Do-Not-Eat #3: Creamy Salad Dressing�
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories. ��

Try This #3: Vinegar Dressing
�Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil. ��

Do-Not-Eat #4: White Rice
�I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat. ��

Try This #4: Brown Rice
�Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice. �

Do-Not-Eat #5: White Sugar�
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one

Do-not-eat food from this article please let it be sugar.��

Try This #5: Fruit�
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Reposted from

Posted by Susan Gibson

Ok so technically the holidays are over. So No more excuses! Time to work off those holiday feasts and celebration shots with us at Palm Park. Ill be there at 630 for anybody who wants a little extra one on one time. Todays workout is guaranteed to be effective and fun.
See you all there at 7pm.
Please PM me if u wont be making it.

Merry Christmas 😀

Hey everyone. Due to the Rain today Workout is Cancelled. The park will be too muddy and wet to do anything much. but that doesn't mean you can't do a workout at home with your kids or family member.
Take 30 min to yourself and start grinding.

(Do 2 sets)
10 pushups
20 squats
30 situps/crunches

(Do 2 sets)
5 pushups
10 squats
15 situps/crunches

**1 min each**
- quick-feet
- high knees
- plank
- plank (modified)
- Jump Lunges

If you still have time and energy left feel free to do a light cool down exercise such as jumping jacks or modified high knees.

Be sure to *stretch* and enjoy your Holiday Weekend.

Merry Christmas everyone

-Alfred

Semper_Fitt Fam!!!! Let's not let this cold weather stop us! Who is coming out tonight?

workout tonight!
7:15pm
please leave comment below if you know you won't be making it.
see you all tonight!

Timeline photos

Why wait til the next year ? Let's start now! Warm up at 715 pm

Ok. So now that thanksgiving is over and leftovers practically gone it's time to get back into gear and keep pushing towards our goal of health and beauty. See you all at 715pm ready to go.

Great workout tonight! Warm up , circuit ,post Thanksgiving frisbee game was awesome ! So much fun filled with lots of laughter ! Sylvia's position tackle dammm she was tackling everyone ( on the floor most of the game ),Sonia's 2 touchdowns , and watchout with Alfred, we made sure not to stand behind him . yup I learned the hard way 😬 all I can say was 😷 don't breathe it smelled. Alfred let's do it again.

Workout tonight 715pm. Making up for yesterday's cancellation. Be there or be square from all that turkey and stuffing.

Good morning! I just want to thank everyone at Semper-Fitt for being able to be part of the workout group . Who would have known that a day that I went out for a jog I'd meet such wonderful people who I now consider friends. Special shout out to Alfred and Carolyn! When they said Gabby Mondays are yours I was nervous but they believed in me ! My face 😬🙄 🙃😳at that moment , Thank you !

HEY EVERYONE. So last week being my first week back after a small absence was in my opinion a pretty demanding week. well were going to jump into this Holiday week with a back to back Workout all week long. For this whole week We will be holding two Fitcamps.
The first Session will begin at 615pm and will go till 715pm.
The second session will begin at 730pm and go till 830pm.
The Intent is to allow everyone an opportunity to make Fitcamp. You do not need to attend both sessions although i would encourage you to do so.
Hope to see many faces there tonight as we kick it into gear and make some wiggle room for the upcoming Holiday Thanksgiving!!!

If anyone needs to place an order let me know and i will forward the order to Alfred.

See you tonight

Fittcamp tonight is canceled. Im still really sick and gabby and Carolyn are unable to make it so there will be nobody there able to conduct any organized workout. I miss being there with you all and i hope to be better soon. Have a awesome rest of the week.

715pm tonight. If you enjoyed tuesday than youll love today as we incorporate eauipment into it and different excercises.
See you all there. Today should be Xtremely fun :)