Commit to Health
Empowering Your Life Through Nutrition and Fitness
Its only 9 weeks! - Exercise & Nutrition Intensive that
Will Enhance Your Lifelong Health!
Please join Dr Susan Jones ND, Dr Genie Markwell DC and Kari Giboney NPT for an informative, interactive, supportive 9 week program on the key foundations of nutrition and exercise aimed at creating a healthier, better you.
Our mission is to help others to incorporate healthy empowering lifestyle choices through nutrition, exercise and conscious living.
This is an 18-class program plus kick off informative meeting
Dates: March 12th - May 14th 2008
Cost: $425
Kick off Party is March 12th 2008 7pm at Karuna Arts Yoga Studio.
819 SW 152nd Street, Burien WA 98166
- Health and nutrition classes meet Wednesday’s 7pm for 60-90minutes at Karuna Arts Yoga Center in Old Burien, WA.
- Exercise classes meet Sunday’s 3-4pm at LA Fitness Center in Federal Way/ Redondo (a few off site facilities to be announced)
Program includes:
- Initial Kick off event, 18 health and exercise classes, potluck party in the park.
- Individual support with Dr Jones, Dr Markwell or Kerri Giboney
- Nutrition and exercise health manual
- Weekly nutrition and health classes with 10 minutes of meditation
- Specific nutritional guidelines and eating plans for weight loss and/or optimal health
- Weekly exercise classes
- Cooking demonstration class and food tasting.
- 3 month gym membership at LA Fitness with access to full facilities and personal trainers
- Weekly check in with class buddy and support person
- Detox Tea for 3 day fruit and vegetable cleanse
Goals of the Program:
- Educational
- Easy and functional ways to positively impact your every day lives
- Practical and sustainable
- Provide a strong support system for personal and physical growth
- Increase total energy
- Weight loss if desired, increased strength
- Exposure to new and exciting types of exercises
- Fun and motivating
- Create an ongoing support network
Wednesday March 12th Kick off event 7-8:30pm at Karuna Arts Yoga in Burien
Introduction of facilitators, goals and requirements of the program, member introduction, commitment statements, finding a buddy.
| Week One |
| Healthy Foundations |
March 19th 7-8:30pm |
| Best Stretches |
March 23rd 3-4pm |
| Whole foods, fats, protein, and grains, portion
size, guidelines, cleaning out the cupboards |
| Week Two |
| Back to Basics Nutrition Explained |
March 26th 7-8:30pm |
| Kick boxing |
March 30th 3-4pm |
Breakdown of fat, carbohydrates, proteins, sugars
and food combining.
Diet guidelines and eating plans |
| Week Three |
| Healthy Foundations |
April 2nd 7-8pm |
| Plyometrics |
April 6th 3-4pm |
| Eating healthy on a budget, where and how to shop,
natural vs. organic, the low down on food labels |
| Week Four |
| Fitness Foundations |
April 9th 7-8pm |
| Pilates |
April 13th 3-4pm |
| Cardio and strength training, basic physiology,
training towards goals, weight loss, muscle gain, trim and tighten |
| Week Five |
| Simple Cleanse |
April 16th 7-8pm |
| Guided meditation |
April 20th 3-4pm |
| The why’s and how’s of a simple and refreshing detox,
what it means to detox, simple steps to detox your life, power
fruits and veggies |
| Week Six |
| Functional Kitchen |
April 23rd 7-8:30 (at Dr Markwell's) |
| Circuit Training |
April 27th 3-4pm |
| Healthy meals made quick, how to properly cook with
fats and oils, flavoring while low on the fat and salt, proper
storage and leftover tips |
| Week Seven |
| Filling in the Gaps: role of supplementation |
April 30th 7-8pm |
| Yoga for all levels |
May 3rd 3-4:15pm |
| Role of supplements, core basics and power
nutrients, what to look for in and avoid in supplements, meal
replacements, proteins bars and shakes |
| Week Eight |
| Fitness for you |
May 6th 7-8pm |
| Dance groove |
May 10th 3-4pm |
| The how to of exercise, goals, getting specific
results, busting the ruts and past plateaus |
| Week Nine |
| Living Your Success!! |
May 14th 7-8:30pm |
| Des Moines Trail Run/Walk |
May 18th time to be announced |
Summary of key points and strategies, making wise
choices while eating out, socializing and planning your treats
Picnic at the Park with Family and Friends following Trail Run |
Total Cost $425 due by March 12th 2008
Space is Limited!! Sign up today.
Call Dr Genie Markwell at Pier View Chiropractic at
206 -824-7200.
Please email Dr Jones at
susanjonesnd@yahoo.com or call the office at 206-241-3836 with any questions.
Kick off Event March 12th 2008
7-8:30pm at Karuna Arts Yoga Studio
819 SW 152nd Street, Burien WA 98166
www.normandyparkyoga.com for information on Karuna Arts Yoga Studio
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