Menu for May 22nd-24th

Hey All!!! Tuesday, May 22nd- (Regular $9 Large $11)- Cabbage rolls served with roasted veggies Wednesday, May 23rd- (Regular $10 Large $12)- Chicken souvlaki skewers and tzaziki served with Greek GF pasta salad Thursday, May 24th- (Regular $9 Large $11)- Thai red curry veggie stirfry served on rice noodles You have until Monday, May 21st at 3:00pm to order!! taramarksbeesley@gmail.com Thanks Tara

Menu for May 15th -17th

Hey all!!!   Tuesday, May 15th- (Regular $8 Large $10)- Chicken and/or veg stir fry in peanut sauce over fresh herbed basmati rice.   Wednesday, May 16th- (Regular $9 Large $11)- Chunky albacore tuna salad sandwich on gluten free multigrain bread served with a roasted cauliflower and chickpea quinoa salad   Thursday, May 17th- (Regular $9- Large $11)- Sheppard’s pie with very veggie garden salad (homemade balsamic vinegrette)   Don’t forget that meal salads are now an option!! Spinach/Garden/Caesar $6 add chicken/tuna/tilapia $3 !!! As well, the multigrain bread for Wednesday’s meal is by far some of the most delicious bread I have ever had! ( From Turtledoves bakery in Burlington) Most think that GF bread can be questionable at times…I promise you…you will be blown away how tasty this bread really is!! Much better than any multigrain bread I’ve ever had- with or without wheat! You have until Monday, May 14th at 3:00pm to place your orders!!  taramarksbeesley@gmail.com

No Excuse Fitness on Locke

Schedule

TIME	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6AM
7AM
8AM
9:30	BOXING	ASS CLASS	BOXING	ASS CLASS	BOXING
11AM						BOXING	ASS CLASS
NOON	ASS CLASS	BOXING	ASS CLASS	BOXING	BOXING	ASS CLASS	BOXING
1PM
2PM
3PM
4PM			ASS CLASS
5PM		ASS CLS. 5:15		BOXING 5:15	ASS CLS. 5:15
6PM	ASS CLS. 6:15	BOXING 6:15		ASS CLS. 6:15	BOXING 6:15
7PM
8PM		ASS CLASS		BOXING
9PM			BOXING
BOXING	Burn up to 1000 calories and learn real boxing technique in the process
ASS CLASS	Sclupt your ass, thighs and hips with lower body dedicated exercises and circuits
PT	Personal Training can be scheduled at your convenience-please call ahead: 289-439-4953
	NO MEMBERSHIP FEES
	PAY AS YOU GO(DROP IN TO ANY CLASS)
	YOUR FIRST CLASS IS FREE
	WORKOUTS ARE CUSTOMIZED TO YOU

Menu for May 8th-10th

Hey All! Here is the new menu for next week… Tuesday May 8th- (Regular $9 Large $11)-  Spinach and ricotta stuffed chicken breast with lemon garlic green beans Wednesday May 9th- (Regular $8 Large $10)- Lemon pepper tilapia with cilantro basmati rice Thursday May 10th- (Regular $10 Large $12)- Mushroom and garlic meatballs with GF spagetti in a homemade chunky veg tomato sauce with garden salad. (Thursday’s option can come vegetarian- without meatballs. Regular $7 Large $9) As a new addition to the program, meal salads are now available from Tuesday to Thursday as well.  Spinach/Garden/ Ceasar -$6 Add Chicken or Tuna $3 As well, I will now be taking orders until Monday at 3 pm!!! taramarksbeesley@gmail.com

Menu for May 1

Hey Guys!! This coming Friday (April 27) is going to be sample day!! From 11:30 -1:30 drop by the gym for a sample of greek quinoa salad.   As an additional note, a there have been a few updates to the program! By popular demand I have added vegetarian options to the menu.   Secondly, when I initially offeRred that your Ziploc/Tupperware containers could be returned cleaned or uncleaned, I do now need them to be returned cleaned.   As well, disposable containers are now going to be available for all meals at a cost of $1 per meal. Please indicate in this in you email orders.     Tuesday May 1st-    (Regular $8 Large $10) Vegetarian Lasagna served with very veggie garden salad (balsamic vinegrette)   Wednesday May 2nd (Regular $ 9 Large $11) BBQ’d cilantro lime chicken served with spinach salad (mushrooms/red onion/goat cheese raspberry vinegrette)   Thursday May 3rd (Regular $8 Large $11) Back by popular demand stuffed red peppers with brown rice and lean ground beef served with a cucumber, tomato, red onion and feta salad   Please remember that I need all orders emailed to me taramarksbeesley@gmail.com by Saturday night!!   Thanks      

Gluten Free prepared meals

Hello Everyone; As was hinted at yesterday on Facebook and Twitter, there is some excting news to share with you all!! As of Tuesday, April 23th, 2012  prepared gluten free meals will be available for purchase at No Excuse! There are several details about the program so let me break it down for you; * Meals will be available Tuesdays, Wednesdays and Thursdays. This will increase to Monday to Friday when demand increases. * All meals will be from scratch, gluten free and as local as possible. Organic will be indicated when applicable as well. * Meals will be prepared in an off-site gluten free kitchen. * Two sizes will be available. Regular and Large. * On Wednesday’s, the menu for the following week will be emailed to you and posted in the gym. Orders for the week must be emailed by Saturday night. taramarksbeesley@gmail.com ie. Monday 1 regular      Tuesday 1 large * Prices for the meals will range between $8 – $11. Some of the large meals may exceed $11. * Meals will be available for pick up by 11am. They are being prepared for the intention of lunch but they will remain equally delicious if you want them for dinner instead! * In the interest of remaining as green and eco-friendly as possible, I’m asking that 3-5 Ziploc/Tupperware/plastic with lid containers be provided to me. Please write your full name on the lids!  They can be returned to me cleaned or dirty. (*Hint- Ziploc makes divided containers. Their medium rectangle one will work best for regular size meals. The large for the large meals.) Your opinion and feedback is integral to making this new program a success! If you could take 2 minutes to respond to a 3 question survey, I would greatly appreiciate it. 1. Is this a service you can see yourself being interested in? 2. If yes, how many times a week do you believe you would use this service? 3. Is having a snack option (ie. veggie/cheese/gluten free cracker plate) something that would interest you? Any other questions or comments please feel free to email at taramarksbeesley@gmail.com So seeing that today is Wednesday, this is next weeks menu!!! TUESDAY – Reg $8 Large (two stuffed peppers) $11 Stuffed red pepper (stuffed with ground turkey, brown rice) with cucumber/tomato/red onion salad with a homemade balsamic dressing. WEDNESDAY- Reg $8 Large $10 Sheppard’s pie topped with mashed cauliflower with very veggie garden salad (with or without shredded cheddar) THURSDAY-Reg $ 8 Large (two skewers) $11 Greek marinated chicken souvlaki skewer(s) with organic quinoa salad. Again, if you have any questions or comments please feel free to email me taramarksbeesley@gmail.com . We are all very excited about this new program. We hope you are too!!  If you would like to be added to the menu mailing list please just send me a quick email at the address above.

Info Re: 8 Week Summer Ass Pass

This is just a quick heads up to all of our 8 week participants. The classes begin this coming Monday, April 1st!! On your first visit you will recieve the following;

1. Details about scheduling
2. Your start weigh-in
3. Your gluten-free plan

As you may already know these classes will be taking place during our regular group training class times.

We look forward to seeing you all!! It’s going to be an awesome 8 week experience!!

Blame Your Metabolism

You’re working out and eating well, but just can’t seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you’re heading for a crash course in metabolism!

  Continue reading »

4 Week Fitness & Weight Loss Challenge

We’ve been getting a lot of emails asking if we have fast solution to help with shrinking the waist, hips and just basically toning. While there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and craft a 4 week Fitness and Weight Loss Challenge that’s right up your alley. No gimmicks… it’s actually quite simple!

You get unlimited group training sessions where you’ll work your butt off, get positive encouragement and solid nutrition guidelines to live by. And a little bit of friendly competition…but more on that later.

As you probably already know, we focus on small group personal training so that you never get lost in the shuffle and you get better results. Having said that we’re not looking to pack our session with 30 people per one trainer- but we do have room for a small group.

This 4 Week Fitness and Weight Loss Challenge starts Monday, September 12th. And the best part is the 4 Week Challenge is discounted to only $139 (4 weeks of group personal training would normally cost $175) and INCLUDES a customized meal plan program and progress assessments.

The only catch is we’re only taking on 12 more participants, because as i said we focus on small groups/personal training. So if you’re ready to get in great shape again and want to firm and tone your body all while dropping inches and pounds then register for our 4 Week Fitness and Weight Loss Challenge.

Here’s how to register.

Just call my office at 289-439-4953 and let me or Louise know that you want to participate. You can also email me back to reserve a spot. The workouts will take place Monday through Saturday at No Excuse Fitness and Training, Hamilton. And we have 4 time slots daily to choose from.

Looking forward to seeing you there! And act quickly because these slots will fill up fast.
Thanks for your time, Sincerely,
Ryan Rannelli

Website Rebooted!

As you may have already noticed, we’ve rebooted the No Excuse Fitness & Training website.

We’ve made it more accessible, usable, and introduced new features. Expect to see much more updates around here, including fitness related articles and keeping you up to date with what’s happening at No Excuse Fitness and Personal Training!

Cruise around! Lets us know what you think in the comments, and be sure to “like” us by clicking the button in the right column. We just started out facebook group and we need your support!