Metamorphosis Fitness and Nutrition

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 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

2009 Body Metamorphosis Challenge

Upcoming BMC:
July 26- October 24

CHANGE YOUR HEALTH NOW! If you want it, you will do it within this program!
no ifs, ands, or buts!

Lose up to 25lbs of PURE BODY FAT!
with the FIRM guidance/coaching/tough love of Fitness Trainer and Registered Dietitian!

Only 20 participants (10 per group) will be accepted into this
FUN, HEALTH EVOLVING experience!
Fitness Workouts and Nutrition Programming included

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 Group A
Monday @ 6AM & Friday @ 6 AM

24 Group Workout dates for Group B
Tuesday @ 6:30 PM & Saturday @ 8AM

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.

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 July 23

Upon acceptance into the BMC, Danielle will contact you personally with your Initial Body Assessment time for April 25. 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.

Sunday, July 26 @ 4pm-6pm
BMC Orientation/Nutrition Programming

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 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" once/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, July 28 @ 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 3 or August 4 (depending on your group) workouts begin at studio.
Midpoint Body Assessments will be conducted on TBA only.
(one on one appts with Danielle)
Oct 24 is the official FINISH date.
Final Body Assessments will be conducted on TBA
(one on one appts with Danielle)
TBA@ 6:30pm is the BMC Celebration Party. Place TBA

*The individual in the BMC who loses the most body fat percentage
will win CA$H prizes! (past BMC winner received $900)

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!
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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! Allow me to show you how good it is to BE ABLE!
Let's Make it COUNT! Evolve Healthy!

Please call to enquire about the entire 12 week Program cost

Metamorphosis accepts cash, checks,
Visa, and/or MasterCard.
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*A special edition to FOLLOW UP on your

past Body Metamorphosis Challenges.

If you have completed at least 2
BMC's you are eligible for this new offer:

If the next BMC you apply for is not full with new members, you may elect to be considered for the "alumni programming". Meaning, if the Class you apply for is not full (10 members per class) I will chose you to participate for the 2 a week workouts only. You will not be followed up with your nutrition program, but highly encouraged to continue. I will assess you, as with all BMC's (initial, midpoint, and final), but the INTRO, the SMART CART, the journal reviews, and the KITTY$ RULES will not be included to these "alumni participants" However, you will be included in the 24 workouts, emails,regular nutrition pep talks, and the after party.

The cost will be $750.00 That is 32% off the regular BMC rate of $1,100.00 If you'd like to be involved as an alumni for any future BMC's please email me. Email me ASAP if you are considering this for the next BMC.

Personalized Nutrition Counseling/Planning
Mindful eating for energy by an
Elite Fitness Trainer & Registered Dietitian.
Creating your own personalized meal plans by use of Danielle's
The Mindful Clean Plate Method (copyrighted 2004)

12 weeks of behavior modification, compliance, and daily meal plan formats that are transformational and lasts a lifetime. Your Nutrition Plan will allow you to be the Arthur and Danielle will be your Editor.

All weekly appointments are made in the beginning, at the initial programming session. By doing so, the results will be greater. Our organization will create a stronger compliance while completing the program.

Smart Cart Grocery Store Tour
Danielle, will help you stock up your kitchen with wholesome,
clean and healthy foods. A hands on learning field trip that is proved 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. $90/hr

CoreMaXXX

Every Wednesday @ 6am-7am
AND
6:30pm-7:30pm

Also...
Every Saturday @ 9-10am

Kathy helen

$20 per class
Minimum of 6 Maximum of 12

WHAT IS OUR "CORE"?

Most people equate "core" with abs only, but our core includes our neck, all our muscles in our shoulder area, upper back, all the way around to our obliques, down to our pelvic area and glutes and all those little stabilizer muscles in between.

It is literally the center of us! What keep us balanced!

If our center of gravity is strong, all of our daily activities will be more efficient. Besides the obvious benefit we get for lower back support; we are less prone to injury, we have far better joint stability, our coordination is improved and our overall
health is drastically improved.

HOW DO WE STRENGTHEN OUR CORE?

Through FUNctional training exercises that promote backs at play; flexibility, balancing,
bracing, twisting, and aligning.

Throw in a bosu here, a stability ball there, a medicine ball, YOU, ME and the CoreMaXXX team and we've got endless options. The hour flies but the results of this intense midsection workout hang around all week :) Familiar exercises we do include, and are FAR from limited to: bridges, plank, crunches on an exercise ball, wall squats, step ups on a bosu and so on and so on and so on.

The options are endless!

And of course there's also the cross training benefit. Our bodies becomes accustomed to the same ole' same ole', (just like our minds do) what we need is a shock to our body with a different workout,
CoreMaXXX can give us just that.

Clients ARE NOT obligated to buy more than one session at a time. However, do NOTE that these classes fill up fast, and if you love it, and want your spot, buy it. No names go on ANY rosters without payment presented beforehand.

BIKOGA

A 90 minute combination fitness class beginning with a trail BIKE ride, on the Hunterdon County Columbia Line, beginning in High Bridge, and ending with a session of beginner Yoga in the Commons's Park of High Bridge. Class is led by Danielle Fryer.

Dates: TBA

Time: 9am-10:30am

$20 per person/per class

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Danielle Fryer, of Metamorphosis Fitness and Nutrition Studio, will lead the fitness group on a outdoor fitness adventure in a natural setting along the Columbia Trail beginning in High Bridge. The group will cover approximately 10-12 miles on a flat terrain.

Be a part of this NEW motivating fitness adventure, back for its second year! Danielle will guide you through a moderate to challenging bike ride that includes a variety of ascents and strength building intervals for the lower body. After the bike ride adventure class will conclude with a session of nature inspired yoga led by Danielle. This is the perfect opportunity to enliven your body and soul through physical fitness and Mother Nature! Participants will engage in moderate to high intensity activities during this program and must be in good physical health.

WHAT DO I BRING?
You will need your Bike, sneakers or cycling shoes, and a helmet. All are required for the bike ride. You will need a yoga mat. Bring at least 40 oz of water and dress functionally and comfortably. Bring your free spirit and enthusiasm to get outdoors and feel the wind in your face!

WHAT ARE THE BENEFITS?
Cross training! Not to mention, something NEW and FUN to enhance your well being and expressions toward your lifestyle fitness regimen.

HOW DO I ENROLL?

Email danielle@evolvehealthy.com Payment is due upon enrollment.

HIKOGA 2009

hikoga08

A 120 minute combination fitness class of trail hiking, in some of the most
beautiful Hunterdon County Parks, followed by a session of beginner Yoga.

Time: 9am-11am

$12 per person/per class OR $30 per person for the series

For Adults only.

Sunday, April 26 at Jugtown Mountain Preserve FULL

Sunday, May 31 at Cushetunk Mountain Preserve Space available

Sunday, June 28 at Miquin Woods Preserve Space available
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Danielle Fryer, of Metamorphosis Fitness and Nutrition Studio, will lead the fitness group on a outdoor fitness adventure in a natural setting along with a County Park Naturalist, Jennifer Lear.

Be a part of this NEW motivating fitness adventure, back for its second year! Together, Jen and Danielle will guide you through a challenging hike that includes a variety of ascents and strength building intervals. Each morning adventures will conclude with a session of nature inspired yoga led by Danielle. This is the perfect opportunity to enliven your body and soul through physical fitness and Mother Nature! Participants will engage in moderate to high intensity activities during this program and must be in good physical health.

WHAT DO I BRING?
You will need your hiking foot attire and a yoga mat. Bring at least 20 oz of water and dress functionally and comfortably. Bring your free spirit and enthusiasm to get outdoors and feel the wind in your face!

WHAT ARE THE BENEFITS?
Cross training! Not to mention, something NEW and FUN to enhance your well being and expressions toward your lifestyle fitness regimen.

HOW DO I ENROLL?

Email danielle@evolvehealthy.com

'KwK'
Every Thursday @ 6:30-7:30pm
Kwk? What is that? Sounds Kool, right? Introducing "Kardio with Kristie"
Yeah, we know...we are abusing the english alphabet.

Do you...

Dislike doing cardio training?
Consider yourself a beginner at exercising or "out of shape" and need to come into a program with slow progression?
Have difficulty with your discipline to get your cardio training completed each week?
Dislike coordination bound cardio routines, such as Step aerobics, etc?
Dislike the boring repetion of indoor cardio machines?
Like being outside?
Like having company while working out?

Did any of these questions hit home? If so...KwK is for you!

Kristie, a fitness trainer here at Metamorphosis will be taking a small group of 2-12, outside for a Columbia Line Trail walk/jog/hike/whatever gets your heart beating and your body sweating, each Thursday @ 6:30pm. Class will end with beginner sports stretches. This is an excellent way to keep you accountable to the necessary component of cardio training. Pre-enrollment is necessary. $35 per session.

Fitness to Go- Exercise Program Design

If you don't have 2 hours a week to get to Metamorphosis, and or finances disallow you to hire a Personal Trainer, then get signed up for the Fitness to Go package!
If you already belong to a gym, but need a proper,effective weight training and/or cardiovascular routine to follow, so that your results are stellar and your body gets it desired "bling bling" then call for this wonderful option. Your Fitness to Go program design, by Danielle, will be one that is developed for superior results through the powerful resource of strength training and cardio training designed just for you! Your plan will carry you for a 6 week results driven time period. A 120 min.one on one with Danielle will include a full demonstration workout, written instruction, photos, and a full body assessment (measuring your body fat, and circumferences inches.)

12 week Transformations/Before and Afters