Metamorphosis Fitness and Nutrition

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Scroll to bottom for a weekly chart/agenda REVIEW for all programs listed.

One on One Personal
Fitness Training
A totally focused and motivating 60--90 minute session with a professional trainer that includes all three forms of FITNESS- Cardiovascular, Strength Training, and Flexibility.
Work one on one with Danielle or Jill and feel your body change immediately!
( Price rates vary depending on frequency and duration of training sessions.)
Please call for your appointment.
Body Fat Analysis, Measurements,
Before and After Photos, and Goal Setting w/ all PT clients

Personalized Nutrition Counseling/Planning
Mindful eating for energy by a Registered Dietitian.
Creating your own personalized meal plans by use of
The Mindful Clean Plate Method
Behavior Modification and daily meal plan formats that lasts a lifetime.
by Danielle Fryer, RD
Each Nutrition plan includes: One initial "creation" & behavior modification session, 12 week follow up compliance sessions (bi-monthly), and One Smart Cart Grocery Store Trip (read details below). The plan is developed in Metamorphosis Studio with Danielle. Also, an Online nutrition program is available. This program is geared to guide you within a twelve week time frame and is designed for your specific needs. Your progress is closely monitored with bi-monthly updates via e-mails and phone consultations. It's a great way to get Danielle's expert advice, guidance, and results whether you live in New Jersey and/or across the globe.

The 12 Week
BODY METAMORPHOSIS
CHALLENGE (BMC)

Fall 2008 (August 16 through November 13)
Lose up to 25lbs of PURE BODY FAT!
with the FIRM guidance/coaching of Fitness Trainer and Registered Dietitian, Danielle Fryer.

Only 20 participants will be accepted into this

FUN, HEALTH EVOLVING experience!
Fitness Workouts and Nutrition Programming all Included within the BMC.
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Group workouts will occur for the entire 12 weeks. At EACH workout, your personal nutrition programming is assessed and discussed for accountability and follow up. Candidates may apply for either group:

24 Group Workout dates for M&W @ 6 AM

Aug. 25 27

Sept 3 (*5) 8 10 15 17 22 24 29

Oct. 1 6 8 15 (*17) 20 22 27 29

Nov 3 5 10 12

(* denotes a Friday instead of a M/W that week)

24 Group Workout dates for T&TH @ 6:30 PM

Aug. 26 28
Sept 2 4 9 11 16 18 23 25 30
Oct 2 7 9 14 16 21 23 28 30
Nov 4 6 11 13

Any absence that needs to occur, must be in writing and excused by Danielle PRIOR to the date being missed. This is an example of your workout accountability programming.
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Interested candidates may contact Danielle, via this website (contact tab). Ask for the BMC application. Once completed, send it back to Danielle (via email) along with a brief personal summary of why you want to be apart of this fitness and nutrition program.

Deadline for all email applications is Aug. 9.

Upon acceptance into the BMC, Danielle will contact you personally (by Aug 10th) with your Initial Body Assessment time on Saturday, August 16. The body assessment is a 30 minute one on one appointment. It will include body weight, body circumference measurements, body fat analysis, "before" photos, and goal setting. This date is not negotiable. All initial assessments will occur on this date only.
(complete payment for program is due before Aug 16. Check or Credit payment should be either dropped off or paid by phone to Danielle. See more details at end of this program description)

Sunday, August 17 @ 3pm-5pm
BMC Orientation

Orientation will be held at Cafe Hola, in High Bridge (on Main St.) At Orientation, the group will be completely walked through what is expected of them, and what to be expect of the BMC 12 week programming. Nutrition and exercise guidelines will be clearly stated and understood from this date forward. Danielle is committed to each persons full participation and understanding/learning of the principals/guidelines of her nutrition plan, The Mindful Clean Plate. Don't worry, all participants will be able to actually "cheat" weekly. This is a lifestyle nutrition program, NOT A TEMPORARY DIET! The results vary, but are ALWAYS rendered in your favor. (Check out Testimonials and Winner's Circle tab)

Tuesday, August 19 @ 6:30pm-7:30pm
Smart Cart Grocery Store Tour

Danielle will meet the group at ShopRite (Clinton) and show them exactly what foods she refers to at Orientation. This is, by far, the most important "hands on" learning experience participants will receive while investing in the nutrition programming.

Other important dates:

August 21 is the official START date.
The week of August 25, workouts begin at studio.
Midpoint Body Assessments will be conducted on October 5 only. (one on one appts with Danielle)
November 13 is the official FINISH date.
Final Body Assessments will be conducted on November 16 only. (one on one appts with Danielle)
November 18 @ 6:30pm is the BMC Celebration Party @ Cafe Hola. Winner will be announced and presented with cash prizes! ($400+).

Incentive?
The individual in the BMC who loses the most body fat percentage
will win CA$H prizes! (past BMC winner received $535)

Participants will take the following pledge.
I am taking on a challenge. A challenge to transform my behavior toward diet and exercise. I vow to remember this pledge daily for the next 12 weeks. I am creating possibilities for my mind, body and the energy that surrounds me. I will be honest with myself, honest with my Trainer and begin my transformation with each meal I chose. I will exercise and eat accordingly to Danielle's program instruction. I will pay $5 per missed workout, and $5 per "cheat treat" that I chose to eat outside of my designated cheat meal that is scheduled once a week. I will set myself up for success and pack my meals each night for the following day. I will get to the grocery store on the day that Danielle and I plan for me, each week. I will plan ahead and be organized in every health aspect. I will succeed and accept my METAMORPHOSIS!

RECAP. What do I do, again?

Email Danielle ASAP for you BMC application. Complete it! Get it to Danielle for her review. (mail, drop off, or email) Don't forget to include your personal summary of WHY you want to be apart of this program.

It's a challenge, but so worth the effort!
Let's Make it COUNT! Evolve Healthy!

Entire Program cost:

$1,100.00 new client

$955.00 returning BMC clients.

Enroll with your spouse or teenage child and receive $100 off total cost of 2 enrollments.

*Full amount is due before August 16. Metamorphosis accepts cash, checks,Visa, or MasterCard.

2008 OUTDOOR Body Booty Camp (BBC)

@ Union Forge Park in High Bridge
(For the Athlete in all of us! You can do this!
Available to ages 9 to 65.)
Now through October 31st 2008.

Monday & Friday 6am-6:55am
IN SESSION, NOW! SPACE IS AVAILABLE!

**Buy all M & F in the month
$180.00 per month ~($20 per class)
OR pay as you go option $30 per class.

*Minimum of 6 participants, maximum of 25 participants.
NO LENGTHY FITNESS COMMITMENTS or CONTRACTS!

I want you to get ready for a fit spring, summer, and fall this year with Metamorphosis Studio! You will be so fit (not that your are not already, but multiply that by 3!) after completing just a single month of this group, outdoor, fitness adventure. This is a non stop, action packed, result oriented, obstacle course.It's a lot of continuous movement including, but NOT limited to: Sports Conditioning, Small 2-4 inch hurdles, plyometric conditioning, kickboxing, CORE challenges, yoga to the morning sky, intervals of light jogging, hiking, sprints, calisthenics, stretching, lunges, push ups, and other FUN group participation style exercises.

Put THIS on your 2008 calendar & anticipate it with GREAT expression, because its coming BIGGER, and STRONGER than EVER!

More info:

Please scroll to bottom of this page and read the Down & Dirty Guidelines
Email danielle@evolvehealthy.com for more info & registration

2007 May to October Booty Campers

Saturday Boot Camp
Every Saturday @ 9am
Indoors &/or Outdoors.
**Buy all Saturday's in the month ($30 per class)
$35 per class if enrolled before Saturday!
$40 per class walk in on Saturday.

Peanut Butter & Jilly YOGA

(Basic Beginner YOGA with Jill)
Every Sunday @ 10:30am

Please join, Jill Sedares for a non-intimidating, basic beginner YOGA session. This peanut butter (a creative way of saying, basic/simple/everybody comes to love it) style class, has intentions of taking any "rookie/beginner" or maybe even the "embarrassed inflexible" participant, and making them feel comfortable and progressive. Jill will create an enliven, effective, and enjoyable YOGA class through relaxing, simplistic yoga movements that YOU can do! Come grow and advance in a forever small class (6 maximum to class) Start at the P and B while moving all the way with the Jilly! Are you ready for some PB&J YOGA?

Maximum of 4 per class. First come, first serve! Classes will always meet inside Studio. However, if weather is cooperative, and Jill sees appropriate, she will take class outside. Payment is due upon enrollment.
TRIAL Introductory session. Class fee is $20 per person (first time only)
**Buy all Sunday's in the month ($30 per class)
$35 per class if enrolled before Sunday.

An IMPORTANT note from Jill-
I am so happy to be starting a yoga class at Metamorphosis Studio. What I'm most excited about is we will all be starting this session at the same time and will be able to really connect and bond and advance together.
I am certified with Yogafit, which is part of the Hatha yoga tradition. "Hatha Yoga, practiced for thousands of years is a collection of physical postures and movements called asanas. Combined with mindful breathing it produces a relaxed state. The by-product is scientifically verified physical wellness."

To name just a few benefits:
Increases strength and flexibility
Supports recovery from injuries
Manages pain
Reduces stress
Increases focus
MAKES YOU FEEL GOOD!!
PB&J YOGA at Metamorphosis, will promise to be beneficial for anyone; this does not involve a great deal of physical exertion. It is a restorative practice meant to calm, relax and revitalize for people of all sizes, ages, and fitness levels.
We will all work at our own pace of easy movements, long stretches, and deep breathing, and in turn ALL OF US will benefit and grow in strength, flexibility, and awareness.
This is your chance to finally learn yoga in a relaxed and non-competitive setting.
Trust me! Even if you are inflexible or have special physical challenges, we can modify the poses for your benefit. WE WILL FIND A WAY! :) -jill

Metamorphosis Studio gets you results!
Check out Kerrie's 12 week transformation.
Kerrie participated in a 12 week BMC. After the BMC and currently,
Kerrie trains at Metamorphosis as a "Fitness to Go" (see description below) client.

Smart Cart Grocery Store Tour
The Dietitian will help you stock up your kitchen with wholesome,
clean and healthy foods. A hands on learning field trip that is proven to be the best way to put all
that you learn about clean, healthy, and mindful eating into practice.
Grocery Store Tour completed at your store of choice.

Fitness to Go- Exercise Program Design
You don't have 2 hours a week to get to Metamorphosis?
Already belong to a gym, but need a proper,effective weight training and/or cardiovascular routine to follow?
Yes? Fitness to Go is an excellent option. A Fitness Trainer will develop an exercise strength training and cardio training program designed just for you, and will carry you for a 6 week results driven time period. A 90 min.one on one with your trainer will include a full demonstration workout, written instruction, photos, and a full body assessment (measuring your body fat, and circumferences inches.) $200.00

2008 Body Booty Camp
Down & Dirty Guidelines

Metamorphosis is not responsible for any lost or stolen personal items. Please keep all of your belongings in your locked vehicle. Please place your keys in an area where you and everyone else may not trip and fall over them.

Come prepared. For a maximized workout experience, YOU MUST bring the following items with you to each session:

1 YOUR BODY dressed in athletic, breathable, clothing attire.
2 Water bottle (at least 20 oz.)
3 Athletic Shoes (cross trainers are recommended for this booty rockin’ workout. Shoes no older than 6 months are highly recommended for greater sole support. Mid-tops are also a good suggestion, for greater ankle support for workouts on the Earth’s floor.
4 Optional: Hand Towel or wash cloth if you are a sweater!
5. A yoga/pilates mat. This mat is to be brought to every session.

Please remember that Body Booty Camp (April - Oct) begins @ 6am SHARP. If you are more than 7 minutes late, you will not be allowed to participate in that day's session. Warm up occurs from 6-6:10. Warming up the body is an integral part of preventing injuries! For every minute you are late to Body Booty Camp you will be drilled to perform 10 push ups for every 1 minute late, up to 7 minutes, max, past the hour as soon as you arrive. If you continue to make “late” a pattern you will be called out on your integrity to the camp platoon. Warm up is REQUIRED regardless of tardiness!

Body Booty Camp will begin cool down at 6:40am and be completed at 6:45am sharp. If you must leave early, be sure to inform Danielle Fryer, or other instructor present, when you arrive. It is your responsibility to stop and cool down before getting into your car and leaving. You will not be penalized for leaving early!!

If you can not make a day of Booty Camp it is not necessary for you to call and let anyone know. You pay for the month regardless of whether or not you are present. Make your presence happen! It is on you!

Restrooms. There is a port-a-john present at Union Forge Park.

The payment process is to occur upon the first session of each month. A check or cash is to be given to Danielle Fryer at that time.

There are NO make up days offered. If it raining at 5-6am, Booty Camp will be held inside Studio.

Cancellation of Booty Camp will occur for the following reason:

All Observed National Holiday's unless indicated by Trainer.

Metamorphosis's Weekly Schedule of
Program and Hours of Operation

Monday 6am-8pm	6am-7am Outdoor Booty Camp 7am-8pm One on One Personal Training in Studio by appt
Tuesday 2pm-8pm	2pm-6pm One on One Personal Training in Studio by appt 6pm-8pm BMC
Wednesday 6am-8pm	6am-6:55am Group Weight Training Class 7am-8pm One on One Personal Training in Studio by appt.
Thursday 2pm-8pm	2pm-6pm One on One Personal Training in Studio by appt. 6pm-8pm BMC
Friday 6am-2pm	6am-7am Outdoor Booty Camp 7am-2pm One on One Personal Training in Studio by appt
Saturday 9am-1pm	9am-9:55am Boot Camp 10am-1pm One on One Personal Training in Studio by appt
Sunday 10:30-11:30am	PB & Jilly YOGA

All pre workout initial consultations must
be completed with Danielle Fryer.

Metamorphosis Fitness and Nutrition Studio™
38 Main Street
High Bridge, NJ 08829
908-638-5800
www.evolvehealthy.com
Email: info@evolvehealthy.com