The 6:15AM Small Group Personal Training expands to three days a week. Now, you can work out

M-W-F mornings and get your exercise done for the day before anything can interfere!

You will want to show up at 6:00 AM to get in a 15 minute warm-up and then the group training starts at 6:15 AM and ends at 7:00 AM.

You will be working on balance, flexibility, strength, core, and stamina. Functional Training is fun and quite rewarding. You will be able to use your new-found abilities in the real world. One of my gals said that she was so impressed when she tripped and instead of falling like she used to do (a lot) she caught herself and felt so empowered.

Another one of my girls who had been in a small group for about 6 months went to China. While she was doing the 5 hour Great Wall hike, she said that she yelled out several times “thank-you Bonnie Murphy”. To that I say, she should be thanking herself for getting involved in a consistent, regular, progressive exercise program. If she hadn’t conditioned herself for her trip, she wouldn’t have even been able to do the 1 hour tour. I am very proud of her because she opted for the 5 hour tour and she made it.

If you’ve wanted to be more in control of your life and your aging process then why not try an exercise program?

Do you feel like the days, weeks, months, years are just whizzing past you at warp speed? Do you see a definite decline in your abilities to do the things you used to call easy?

An exercise program designed just for you is what the doctor ordered. You will not be sorry that you said yes to this invitation and the benefits that you get from regular, consistent, progressive exercise are endless.

Who knows what you can accomplish when you get your balance back. What do you suppose you could do if your endurance was endless? If you could lift and move things that up till now have been sitting around waiting for someone else to get to, wouldn’t that be exciting? How long has it been since you could see your toes let alone touch them?

If you are looking for quality of life and getting your health back, then exercise is the prescription that you need to have filled. There are not many maladies that cannot be overcome with regular, consistent, progressive exercise.

One of my clients just wrote to me yesterday about how excited she and her doctors were about her blood pressure. It’s never been this low since high school. She’s been on blood pressure meds for 10 years and so this was welcomed news. She and the doctors attribute her new levels to her consistent, regular, progressive cardio workouts!!

What is your health worth? How much could you save each month if you could get away from your prescription drugs? Come join the fun and become the fit, healthy, and in-charge person you know that you should be.

 Your investment for this program is just $280 a month. You are asked to sign up for eight months on a contract so that all you have to worry about is getting fit and healthy.

Call today before all the spots are filled. 907-229-7652. Email works, too, bonnie@bfitandwell.com.

I’ll be waiting for your call. I wish I could dial the number for you, but you have to take the first step and then I’ll take it from there!!

Don’t let this opportunity slip through your fingertips! You can get your workout first thing in the morning so that work and life doesn’t interfere.

This is one of the best gifts you can give yourself! Don’t wait another second to start on your road to fitness success.

I know you’ve started programs before and failed or quit but this is different. You will be challenged but you won’t be hurt. You’ll be working out with your peers, those gals that didn’t want to get up early either, but they know how great they feel when it’s over! You’ll have a fitness professional right there with you to make sure that you are doing each exercise correctly so that you don’t get injured.

Call me and we can talk about the things that your mind is throwing at you to keep you from making the commitment to get well and healthy.

Dedicated to your health and fitness,
Bonnie

907-229-7652

www.bfitandwell.com

bonnie@bfitandwell.com

P.S. If nothing else, call to schedule a FREE fitness test. You might surprise yourself and find out that you are physically a lot older than your years. This might be the wake-up call you need.

None of us want to think about the end of summer—but its coming. If you don’t have a plan in place to keep active this winter you’ll just end up next year with another 10-20 pounds accumulated around your middle. Isn’t it tough enough now to breathe and bend? What if I was to tell you there is a way to stave off those added pounds and feel better? Wouldn’t you jump at the chance? Well, here is the plan!!

At 5:45 PM on Monday, Tuesday, Wednesday, & Thursday, you are invited to attend the fastest 45 minutes of your day. This Boot Camp is designed with you in mind. It’ll be challenging and a bit tough at first, but you will notice things getting easier with each session. With regular, consistent, and progressive exercise you’ll change your shape. Does that interest you?

Let’s get serious. We are not just talking about changing your shape but changing your health. Not only will you get fitter but your quality of life will improve greatly.

 Wouldn’t it be nice to go through a winter without getting sick? Remember last year? YUK! It’s been proven that regular exercise can keep you well and it can also reverse or retard most illnesses. I have several clients with MS and they’ve really seen big changes in themselves since they’ve started a regular, progressive, consistent exercise program.

One of my friends in the Lunch Time Madness Boot Camp (M-T-W-Th-F at 11:40 AM) let me know that she’d gotten rid of 2 ½ inches in her waist in only 8 weeks. WOW! That’s fantastic because fat around your middle is the dangerous type. This fat is very moveable and if not done away with it can break away to lodge in your carotid artery or in your femoral artery. If this happens you can lose oxygen to your brain and a stroke is eminent. This should scare you to pieces!!

It used to be that men were the only ones that were apple shaped with that extra spare tire around their middle. Now, women have joined the Apple style and a lot of that can be attributed to the yo-yo diet syndrome. If you had a choice to either give up a meal or exercise more each day, what would you choose? Since I love to eat, I would choose adding a 30-40 minute exercise program to my day.

If you work a 9 to 5 sedentary job, you now have a place to go to get that workout in and still get home at a reasonable hour. Imagine how you’ll feel next year when you get on the scale and realize that you beat the odds. You didn’t gain those 10-20 pounds that your inactive friends and family are stressing over.

If you are serious about improving your quality of life, changing your health, and increasing your stamina I want you to call and commit to coming in for a free fitness consultation. 907-229-7652 there is absolutely no obligation, but I think you’ll be amazed at what the fitness test will reveal.

I had a girl (27 years old) come in the other day and the results of her test were shocking! The good news is that you can reverse the damage that overeating and slothism (made-up word) has created.

Another client of mine who was 61 years old at the time came in to go through the 6 components of the fitness analysis and she tested out at the 90-94 year old bracket. We got her back so that her insides matched her outsides in just 8 weeks. No one is unfixable!!

If you’ve been turned off by the Big-Box Clubs then bfit & well is the place for you. You’ll be working out with your peers and the only person that you’ll be competing against is yourself!

I can guarantee that you will change your life if you allow yourself to get into a regular, consistent and progressive exercise program. Now is the time to give yourself this life-changing gift. Don’t put it off for another moment. Is it scarier to end up in the hospital with a blood pressure incident or walking into the bfit & well studio?

“Yesterday my doctor measured my blood pressure, and it was lower than it had been in years, probably since I was a teenager!  My physician’s assistant at my doctor’s office thinks it was due to your lunch time boot camp that I have been attending for the past three weeks. The doctor’s office actually called me this morning to reinforce the exercise and tell me they think it is making a huge difference.   What a difference three weeks have made.  The extra walking I have been doing with the Saturday walking group has probably helped as well.   I was shocked to see this new low number as I have been on medication for high blood pressure for more than 10 years, and it never has registered that low. I am so excited about this result due to exercise!” Susan–57

The choice is yours. The price difference is staggering. I saw the emergency room charges for one of my clients who had to go because of a broken wrist. Would you believe $16,000.00+?  Sure this was for a broken wrist, but I’d venture to say that if you had a diabetic episode, a heart situation, or another high blood pressure occurrence your bill would be that or more. This does not include admittance to the hospital which most of these incidences would warrant.

Your investment for the 4-day a week after work Boot Camp is only $249 a month. This is on an 8 month contract so that all you have to worry about I showing up! This camp starts September 7, 2010.

When you compare the costs of the boot camp against the hospital it’s really a no-brainer.

What you’ll need to bring to each class is:

v  Heart -rate monitor (a MUST!)

v  Sweat Towel (AVERY DEFINITE MUST)

v  Athletic shoes that are only worn inside (bring them to change into)

You will need a release from your doctor if you are 55 or older. That can be faxed to my office at

888-652-6064. You will also fill out a health history/waiver form before you start.

I’ve given you some idea of what you can expect when you get yourself into a regular, consistent, and progressive exercise routine, but there are other benefits including but not limited to:

v  Inch reduction

v  Pounds shed

v  Mood enhanced

v  Strength increased

v  Flexibility boosted

v  Stamina out the window

v  Subtle changes that only you’ll notice

What’s holding you back? Don’t let your negative self-talk defeat you. I know that if you’ve read this far you are definitely interested in getting healthy. Please, call, 907-229-7652 and talk to me and let me know what your thoughts are. What questions can I answer? What can I do to support you in your struggle for health and wellness?

If it’s easier for you, email me at bonnie@bfitandwell.com. I try to answer every email inquiry that I receive the same day that I read it. Visit my website www.bfitandwell.com for more testimonials and information 

Dedicated to your health,

Bonnie

907-229-7652

bonnie@bfitandwell.com

www.bfitandwell.com

P.S. I do work with clients one to one if you think that’s where you’d like to start. Let’s talk about it!

Lunchtime Madness:

Come workout with Bonnie!!

bfit & well mature women only boot camp is the quickest, easiest and most fun way to jump start your fitness program. Get rid of pounds and inches fast. Make new, supportive friends and look and feel great in just 12 short weeks.

Yes, I’ll be right alongside of you doing every squat, each push-up, every jumping jack, and each and every mountain climber, all the burpees that are required and everything else that we GET to do.

Women only boot camps are EXPLODING all across America for one big reason: women get fantastic results faster than any other method….and have fun doing it!!

How would you like to change your body completely?

From September 7^th through November 24th there will be a mature body-renovation boot camp 5-days a week for 12 weeks. That ought to do something, right?  This camp is targeted for the mature female body.

11:40 AM til 12:20 PM each day.

It’ll be hard at first but the rewards will be amazing.

What you’ll receive for your effort:

A Smaller, Tighter body

An Improved Attitude

New Found Strength

Unimaginable Stamina

Incredible Flexibility

Belly Fat Eradicated

What you’ll need to bring:

A Determined Attitude

A Sweat band

A Water Bottle

A Sweat Towel

A Heart Rate Monitor (this is a must)

An OK from your doctor if 55 or older

You are encouraged to come as often as you can. The class will be held and on the schedule for 5 days a week. My prayer for you is that you’ll take advantage of this offer so that you can experience the kind of dramatic changes that can take place with just a little effort.  

This 40 minute program 5 days a week for 12 weeks is a life-changing occurrence.

Don’t miss out on this!! Just imagine what size you’ll be by Thanksgiving. Think about how you’ll look in those “tight” jeans. What about the health benefits that you’ll receive from regular, consistent, progressive exercise?

“Yesterday my doctor measured my blood pressure, and it was lower than it had been in years, probably since I was a teenager! 

My physician’s assistant at my doctor’s office thinks it was due to your lunch time boot camp that I have been attending for the past three weeks.

The doctor’s office actually called me this morning to reinforce the exercise and tell me they think it is making a huge difference.   What a difference three weeks have made.  The extra walking I have been doing with the Saturday walking group has probably helped as well.  

I was shocked to see this new low number as I have been on medication for high blood pressure for more than 10 years, and it never has registered that low.  I am so excited about this result due to exercise!” Susan-56

ONLY sign up for this program if you are totally committed.

Don’t think about this for too long either because someone else will fill your spot. This program is limited to the first 12 people that call and give me their credit card number. 907-229-7652

“I’ve been attending the Lunch Time Madness Boot Camp since day one and I am totally amazed. My waist has gone down 2 ½ inches in the first eight weeks. WOW! I never dreamed I could get rid of that -extra squishy overhang from my back at my waistline—but its going!!!” Bonnie-64

Your monthly investment for this incredible program is only $249 on a contract so all you’ll be concerned about is getting fitter and healthier.

Don’t procrastinate. Don’t wait. Don’t put this off.

Call today 907-229-7652 or email me at bonnie@bfitandwell.com.

Dedicated to your fitness,

Bonnie

www.bfitandwell.com  

P.S. If you have questions or concerns, please call and let’s talk. 907-229-7652. I do work individually with clients if that is something that you’d like so that you will be ready to tackle a lunch-time madness boot camp!!

Lunchtime Madness:

Come workout with Bonnie!!

12 weeks to a new you!!

Yes, I’ll be right alongside of you doing every squat, each push-up, every jumping jack, each and every mountain climber, all the burpees that are required and everything else that we GET to do.

How would you like to change your body completely?

From May 17^th through July 30^th there will be a mature body-renovation boot camp. 5-days a week for 12 weeks. That ought to do something, right?  This camp is targeted for the mature female body.

11:40 AM til 12:20 PM each day.

It’ll be hard at first but the rewards will be amazing.

What you’ll need to bring:

v A Determined Attitude

v A Sweat band

v A Water Bottle

v A Sweat Towel

v A Heart Rate Monitor

v An OK from your doctor if 55 or older

What you’ll receive for your effort:

v A Smaller, Tighter body

v An Improved Attitude

v New Found Strength

v Unimaginable Stamina

v Incredible Flexibility

v Belly Fat Eradicated

You are encouraged to come as often as you can. The class will be held and on the schedule for 5 days a week. My prayer for you is that you’ll take advantage of this offer so that you can experience the kind of dramatic changes that can take place with just a little effort.

This 40 minute program 5 days a week for 12 weeks is a life-changing occurrence.

Don’t miss out on this!! Just imagine what size you’ll be in 3 months!! Think about how you’ll look in those “tight” jeans. What about that swim suit that you’ve been afraid to be seen in??

ONLY sign up for this program if you are totally committed.

Don’t think about this for too long either because someone else will fill your spot. This program is limited to the first 12 people that call and give me their credit card number. 907-229-7652

Your monthly investment for this incredible program is only $239 on a contract so all you’ll be concerned about is getting fitter and healthier.

Don’t procrastinate. Don’t wait. Don’t put this off.

Call today 907-229-7652 or email me at bonnie@bfitandwell.com.

Dedicated to your fitness,

Bonnie

www.bfitandwell.com

Lunchtime Madness:

Come workout with Bonnie!!

12 weeks to a new you!!

Yes, I’ll be right alongside of you doing every squat, each push-up, every jumping jack, each and every mountain climber, all the burpees that are required and everything else that we GET to do.

How would you like to change your body completely?

From May 17^th through July 30^th there will be a mature body-renovation boot camp. 5-days a week for 12 weeks. That ought to do something, right?  This camp is targeted for the mature female body.

11:40 AM til 12:20 PM each day.

It’ll be hard at first but the rewards will be amazing.

What you’ll need to bring:

v A Determined Attitude

v A Sweat band

v A Water Bottle

v A Sweat Towel

v A Heart Rate Monitor

v An OK from your doctor if 55 or older

What you’ll receive for your effort:

v A Smaller, Tighter body

v An Improved Attitude

v New Found Strength

v Unimaginable Stamina

v Incredible Flexibility

v Belly Fat Eradicated

You are encouraged to come as often as you can. The class will be held and on the schedule for 5 days a week. My prayer for you is that you’ll take advantage of this offer so that you can experience the kind of dramatic changes that can take place with just a little effort.

This 40 minute program 5 days a week for 12 weeks is a life-changing occurrence.

Don’t miss out on this!! Just imagine what size you’ll be in 3 months!! Think about how you’ll look in those “tight” jeans. What about that swim suit that you’ve been afraid to be seen in??

ONLY sign up for this program if you are totally committed.

Don’t think about this for too long either because someone else will fill your spot. This program is limited to the first 12 people that call and give me their credit card number. 907-229-7652

Your monthly investment for this incredible program is only $239 on a contract so all you’ll be concerned about is getting fitter and healthier.

Don’t procrastinate. Don’t wait. Don’t put this off.

Call today 907-229-7652 or email me at bonnie@bfitandwell.com.

Dedicated to your fitness,

Bonnie

www.bfitandwell.com

April is half over. My granddaughter is now 12. WOW! Where does the time go? School will be out in just a few weeks and that means summer is right around the corner.

As a Fitness Ambassador to Alaska I have been asked to get a group together to participate in different programs that Lifelong Fitness puts together. The latest one is a walking program called Stepping Strong. We will have weekly meetings along with weekly walks. If you can spare two hours a weekend to improve your health, I’d love for you to join this fun and informative 10 week program. The first informational meeting will be on Sunday, May 9^th at 1:30 PM here at bfit & well. Call with questions and concerns at 907-229-7652.

Along the same lines as Stepping Strong, the Older American’s signature event is Thursday, May 6^th at the Anchorage Senior Activity Center from 10:00 AM until 2:00 PM. The theme for the event is “Live Strong—Live Long”!! I love it!! That is such a powerful statement and so true!! I hope you can come and enjoy all the vendors. I will have the sign-up sheets for the Stepping Strong program with me at this event.  Email me: bonnie@bfitandwell.com for more info.

Saturday, May 8^th at Kincaid Chalet is the Amblin’ for Alzheimer’s walk. Registration starts at 10:30 AM with the race starting at 11:30 AM. Please come and participate. It’s such a worthwhile cause and you can pick up pledge forms here at bfit & well. I did the walk last year and was so encouraged by the number of participants and sponsors.

One of my gals came up with a three word program that works not only for exercise but for your mouth, also. The three words: PAUSE—THINK—MOVE. In an exercise situation, this is crucial.  You need to pause before you do an exercise, you need to think about the exercise and what muscle or muscle group it is going to be working, and then you move into the posture.

I believe too, that if more people would pause, think and then move their lips, there would be fewer regrets.

The morning Zumba Class (Thursday’s at 9:30 AM) is looking for more participants. If you know anyone that wants a daytime cardio class please steer them in this direction. If we don’t get at least three more regular attendees, we’ll have to discontinue it and I really hate to do that.  Call 907-229-7652 for pricing info.

Thank you for all you do and please stay in touch.

Dedicated to your health,
Bonnie

907-229-7652

bonnie@bfitandwell.com

www.bfitandwell.com

Chance of a Lifetime

Wanted 20 – now 7 – mature women to complete a 6 month Beta test to see how fit you can get in 6 months meeting three times a week.

How many times have you asked yourself “When am I going to start a fitness plan? Where do I start? I feel so much older than my years!”

The time is now!

bfit & well has opted to be part of a research project that will prove to be invaluable when finished.

The project: To see how FIT 20 relatively healthy females from the age of 45-70 can get in 24 weeks working out three times a week.

What you’ll get out of this deal:

 Get rid of belly fat
 Do away with thunder thighs
 Eradicate back fat
 Shed inches in those hard to reach areas
 Improve stamina
 Improve strength
 Improve balance
 A sense of accomplishment
 A renewed self-esteem

This exciting study is for a research program and the outcomes will be measured and documented (your identity will be protected, of course!)

The criteria for this series are:

 No health issues
 Have not formally worked out for a year or more
 Female: Between the ages of 45 & 70
 New to exercise or at least a year removed from active exercise
 Completed extensive health history form
 OK’d by health care provider if over 55

This is a fantastic opportunity for you to have a personalized fitness training program at a fraction of the cost of one-to-one training. If you worked with a personal trainer for 6 months, three times a week the dollars would be staggering ($6200). Even with 30 minute sessions the cost ($3960) is prohibitive to some people.

Your investment for this six month plan is only $199 a month! This will be on a contract and automatically billed to your credit card so that all you have to think about is getting fit and healthy.

You need to be serious and willing to commit to the whole program to sign up for this opportunity. If you have to be out of town and miss sessions—we’ll deal with each scenario as it arises. The protocol for the study assumes that you will be attending every class. For your best results and to keep the program as pure as possible don’t miss a single class.

When you see the wonderful things that are happening to your body—you won’t want to miss a single moment.

This study will begin on Monday, January 11, 2010. It will be held from 4:30 PM to 5:30 PM on Monday, Wednesday, & Friday’s.

Don’t let this opportunity slip through your finger tips. Imagine what you will look like for your Summer Vacation!.
Claim 2010 as the “Year of You”!!

Call immediately to be placed on the list. You will then be given a time to come in and fill out paper work and to find out if you qualify.

This has to happen fast, so don’t procrastinate.

In Health,
Bonnie

907-229-7652
bonnie@bfitandwell.com

203 W. 15th Avenue Suite 103 Anchorage, AK 99501 www.bfitandwell.com

Do you hate early morning workouts? Does your body do better in the afternoon?

I am now offering a Small Group Personal Training program on Tuesday and Friday afternoons at
3:30 PM. Of course this comes with a FREE Boot camp on Saturday’s at 11:00 AM.

Each participant is treated as an individual and challenged, but not hurt, at the level of fitness where you are currently.

There might be people in your class who are doing 500 jumping jacks and you can only do 15. You’ll be pushed, but you will not be expected to compete with others in your group. The only person that you will be completing against is yourself.

No one is ever too unfit to begin an exercise program. Why not start a program that is tailored just for you?

Can you imagine what you’ll look like on the other side of winter when you get yourself into a regular, consistent fitness program NOW!

Are you tired of gaining 5 or 10 pounds over the dark days of winter? I have a remedy for that: small group personal training (SGPT).

SGPT is something like nothing you’ve tried before. You get individual attention as you do things in a group atmosphere.

You will be held accountable by the others in your group, and who knows, you might just find a best friend, too. If you have a girl friend that has wanted to get into a consistent, regular exercise program, bring her with you!

The savings for you over one-on-one training are huge, but the benefits are every bit as marvelous as they would be by working with me alone.

Can you imagine what you will feel like when you have control over your balance, take control over your weight, are stronger than you’ve ever been, and have more energy than most people half your age?

These are just a few of the advantages that you will glean from a regular, consistent, and tailored just for you, fitness program.

For a small investment of $280 a month your life will change. This is an eight month commitment by you. You will sign up for 64 sessions and your credit card will be charged automatically each month so that you will only have to concentrate on getting fit.

If 3:30 PM doesn’t fit your schedule, call me to find out about other groups that meet during other hours of the day. 907-229-7652. Email: bonnie@bfitandwell.com

The 3:30 PM—Tuesday, Friday Program—starts Friday October 16th and continues each Tuesday and Friday through May 2010. Just in time for summer and bathing suit weather!!!

Don’t miss out! Don’t end up packing on more pounds this winter. You can break that cycle of weight gain that has been plaguing you the last few years by joining a Small Group Personal Training Program at bfit and well and taking charge of your body.

Call me today to get in on your body and health changing program and claim the next few months for YOU!

907-229-7652 bonnie@bfitandwell.com www.bfitandwell.com

Hi!
I have a few gals that love the early mornings and would like to share their enthusiasm with a few others who want to eliminate fat and get into better shape.

Can you imagine what you’ll look like, how much more energy you’ll have, and how great you’ll feel about yourself when you come out on the other side of winter? WOW!

What a great opportunity to get personalized fitness training for a fraction of the one-to-one cost.

Because of the darkness that we experience here in Alaska, our bodies go into hibernation mode—meaning the metabolism slows way down. That being said, if you eat the same amount of food that you did in the summer and become less active, you will gain weight.

What’s the best way to counteract weight gain? Yes, exercise, movement, and activity.

You have just found a fitness program that is designed especially for you, especially for the winter months in Alaska.

Since this program is limited to 8 participants, you can’t procrastinate. You need to call now. Don’t get left out, you’ll be so mad at yourself next spring when you see the scale creep up because you did nothing to stave off weight gain.

Just a few extra pounds can really mess up your health. Extra fat around your heart can make your heart work a lot less efficiently. Sometimes the fat can strangle the heart and surrounding arteries and cause a heart attack. If your cholesterol is high, then you’ve got plaque closing off the inside of the artery and as I mentioned, fat squeezing from the outside. This leads up to lots of sickness and disease.

Sorry to be so graphic but sometimes we need a slap upside the head to get our attention. I hope you can visually see what I am trying to portray. It’s not a pretty picture anyway you want to look at it.

SOLUTION: Eating right and exercising on a regular, consistent, basis.

And we can help make it fun.

This small group personal training class will start October 2nd and run thru March 29th so that you can get through the dark days of winter unscathed.

When you get your workout first thing in the morning, you don’t have to worry about it for the rest of the day: nothing can go wrong and interfere with it.

You will arrive at bfit & well at 6:00 AM to get warmed up and your small group program will start at 6:15 AM-7:00 AM. This will be on Monday and Friday mornings.
There will be a FREE Boot Camp offered on Saturday’s at 11:00 AM for those who want another class or for those that missed one of their other workout days.

I will have to limit this particular group to 8 gals so it will be manageable and so that everyone can get individualized help and guidance.

Call me right away to reserve your spot in our Morning Small Group Personal Training Program (MSGPTP) and to get more details. 907-229-7652. Email: bonnie@bfitandwell.com

Dedicated to your health,

Bonnie

P.S. The MSGPTP meets on Monday and Friday mornings at 6:00 AM. There is a FREE boot camp class on Saturday’s at 11:00AM for you to make up missed sessions or to add a session. So call me at 907-229-7652. Or just email at: bonnie@bfitandwell.com