STRETCHING, TONING, &

STRENGHTENING YOUR BODY WORKOUTS

 

LED BY PEGGY GRAY RMT with 30+ YEARS OF BODYWORK EXPERIENCE

LEADING A CLASS THAT IS
DOCTOR APPROVED FOR:
  • STRENGTHENING YOUR CORE WHILE PROTECTING YOUR BACK.
  • LOSE INCHES, LOSE PAIN, FEEL BETTER
  • GET HEALTHIER THAN YOU HAVE BEEN FOR A LONG, LONG TIME

                  

CLASSES APPROPRIATE FOR ANY AGE, ANY EXPERIENCE LEVEL

WHERE:   At the Briargate Medical Building, Room 12 – in the basement,

595 Chapel Hills Drive, Colorado Springs, CO 80920.
WHAT:  Exercise class combining techniques, exercise routines and stretches from Pilates,

Yoga and Callanetics. This is Not high impact cardio or zumba.
WHY:  To Strengthen your Core, protect your back and neck, feel better, erase pain!, tighten that bum! 


WHEN:  Class times: Tuesdays 5:00PM,

Thursday 11:45 AM, Saturdays 8:30 and 9:30 AM.
Tues and Thursday classes start this coming week on January 28th and 30th.

 Saturday classes start Saturday the 15th of February.

 

WHO:  For the Beginner  as well as for to the experience athlete – all exercises are geared for YOU.

Every movement and/or exercise has a beginner, intermediate and advanc.ed level.

 Please call 719-243-4586 to reserve your place.

I want to limit these beginning class sizes.

HOW MUCH:   $3 per class – given by Peggy Gray RMT, Certified Fitness Nutritionist and Senior Fitness Coach – working on obtaining my Certification as a  Personal Fitness Trainer.

 

Note:  Class times will be subject to change or be added to,

all as we grow on our journey to a healthier you

Come see me get measured each month AND SEE THE INCHES DROP!( 7+ SINCE January 1, 2014)    

New Exercise Class! Tighten, Tone, Breathe easier! Beginners especially, WELCOME

At the Briargate Medical Building, 595 Chapel Hills Drive, Colorado Springs, CO 80920.
Exercise class combining techniques, exercise routines, and stretches from Pilates, Yoga and Callanetics.
Strengthen your Core, protect your back and neck, feel better, erase pain!, tighten that bum!
Class times: Tuesdays 5:30PM, Thursday 11:45 AM, Saturdays 8:30 and 9:30 AM.
Tues and Thursday classes start this coming week on January
28th and 30th. Saturday classes start Saturday the 8th of February. Please call 719-243-4586 to reserve your place. I want to limit class size to less than 12 folks for now. $ 3.50 if paid for in a 12 pack, or $5 per class at the door – given by Peggy Gray RMT, Certified Fitness Nutritionist and Senior Fitness Coach – by the end of this year – or as soon as I get the money to go do the one week orals, practical’s, and exams! – Personal Fitness Trainer.

PS, here are my measurements since the beginning of the year – Doing this routine 2 or 3 times per week!

Date:                              1/1/2014    1/9/2014    1/21/2014
Bust                                    42.5                 41.5                  41.5
Beneath the Bustline      36.75               36                     36
Belly Button                     37                     36.75               35.5
Waist                                 37                     36.25               35.25
Hips – at fatest                41                      41                     40.5
Right Thigh                     22.5                  22.5                 22.25
Right Bicep                      13.5                  13.25               13
plus or minus        Minus 3″!     Minus 3.75″!
total minus 6.75″   

Please know that I am not a doctor and I will not diagnose, prescribe or treat any condition.

I am however, a 30 year veteran of bodywork and nutrition.    I am a teacher and a coach.   Come join my journey.

New Year New Me New You

Yep, it is that time of year again when we make the promises and expectations of a better life, a better health, a lower weight, a better body……. you get the drift.
Instead of giving myself the usual unrealistic goals, I have committed to simply posting every day – what I have eaten that day, my beginning measurements and weight. 
Not so hard, right?   Laugh, does honesty count?  YEP it does.
So here goes. This is after 4 or 5 of the stretching routines I will be sharing with the clients and patients of Northeast Chiropractic.
The only change in diet is eliminating the crap, yes, crap of the holidays.
Breakfast – 2 Boiled eggs, 1 cup coffee
Snack after workout – 2 cups of fresh pineapple, blueberries and 1/3 chopped avocado mixed together.  Yummy
Lunch – 1 large Baked Sweet Potato with 1 TBSP butter, 1 cup Green Tea
Snack – 1 cup Green tea – realizing I do not have enough snacky types of things already chopped up so that I don’t reach for my sons sweets.
Dinner – will be Sauteed  Asparagus chopped into either a Red pepper or Butternut Squash soup – 2 cups at least.
Snack, Better stick with the Green Tea, lol
Measurement Date: 1/1/2014 1/9/2014
Bust 42.5 41.5
Beneath the Bustline 36.75 36
Belly Button 37 36.75
Waist 37 36.25
Hips – at fatest 41 41
Right Thigh 22.5 22.5
Right Bicep  13.5 13.25
plus or minus Minus 3″!
 

 

Gift suggestions for Christmas – A Massage & A Course in Self-Protection

The Perfect Gift for Someone you Love:                                              Hangin out at The Gunshop in Colorado Springs, CO

Personal Protection Classes OR a Massage?   You pick. 

But why not one of each?

At The GUNSHOP LLC      or       with Peggy Gray RMT
1417 Potter Dr., Suite 101            595 Chapel Hills Drive, Ste 201
Colorado Springs, CO                    Colorado Springs, CO 80920

719-359-4210                   or             Peggy @ 719-243-4586

For Women, Men,or the Youngster in your life.
Get Someone you Love a gift that will serve them well for the rest of their lives.  Please note:  that “someone” just may be YOURSELF.

If they don’t want to carry a weapon, they need to know what moves they can use to protect themselves.

If they own a weapon they need to know how to use it safely and effectively.

Hi.  This is Peggy Gray RMT, Massage Therapist,Certified Nutritionist and Weight Loss Coach.  Why am I writing this to you?

Earlier this week, I had the opportunity to be part of a training that included many of the First Responders from the Colorado Springs Police Department.  As a group, we, the volunteers were impressed with the men and women on those teams.   Their focus, discipline and abilities to serve our community was impressive.

However when I asked one of the department leaders if there were any programs geared towards teaching and training us “more mature and wiser women”, lol, on how to best protect ourselves both while at home or out in today’s public, I was sadly informed there were no programs.

So folks ( and I am passionate in having my female friends hear this),

YOYO!  (YOU are ON YOUR OWN!)

So Get in touch with these two – and LEARN!

Shonda and Charlie Lippencott, husband and wife, partners & owners at The GUNSHOP LLC here in Colorado Springs.
You will find them over at 1417 Potter Dr, close to Palmer Park Blvd and Academy Blvd.
Shonda teaches an awesome class on weapon safety as well as the certification you need for your concealed carry  if you so desire.
Charlie teaches and trains folks in the Virtual Reality room that allows you to learn how to respond, engage or back away from real life simulated situations.  You need to know what to do when and how the heck to do it and you learn that here with Charlie.

The Personal Protection Classes are geared towards what do you do if attacked, how do you get out of it, what are some good strategies,  etc.
While this class is particularly great for women, it is open for both men and women.

My granddaughters are ALL gonna get some time with Charlie here.  Whether coming or going at work, in their neighborhood or at the mall, I want them to know how to lesson their chances of being a victim.

Who do you know that would benefit with some of this kind of training?

Use this link to get more information on The GUNSHOP LLC: https://www.youtube.com/watch?v=p7L0L_xejaM&feature=youtu.be

For classes at The GUNSHOP call Charlie or Shonda at   719-359-4210.  Tell them that Peggy sent you to get a gift when you sign up for, then attend the classes.

OR go online to:  theGUNSHOP308.com

Or visit them a:   1417 Potter Drive, Suite 101, Colorado Springs, CO 80909

Or give me, Peggy Gray a call/text at 719-243-4586 and I will share what I have and still am learning from these great folks.

THEN we can set you up to come in for your next massage.

Sincerely, Peggy Gray RMT

 

If you don’t like guns, don’t buy one, but do know how to protect yourself.

Peggy and Shonda at The GUNSHOP in Colorado Springs

Volunteer Massaging at The Grand County Adventure for The Shining Stars event

The two sides of Peggy Gray RMT! okay, okay, so I need to get a better picture! lol

But let’s get serious ladies.
Note these two dates:
November 23rd and 30th, 2013,
then read below…

(actually the 30th is taken but you can ask Shonda about the next dates after that)

I have an invitation for you,
but would like to present a couple of scenarios first.

Thursday night this last week, ( two weeks ago now),
I was in bed, dozing off. (This REALLY did happen)
POP, ..pop, pop, pop.  
I wake up and shout down to my son, “that was not a backfire, that was gunshots.”
I thought he heard me… but that is another story altogether.

SO scenario #1, How it would have been Peggy  five years ago, 2008.

Oh my gosh!  That was a gun!  I know it was a gun!  Who was that! That was right outside on my street! Oh my gosh!
What happened!  Who got killed!
Is my front door locked! Yes! it is!  (come to find out it was not, but that is part of the other story, lol )
I had better check it anyways! -so I would creep downstairs, terrified that another gunshot would come through the wall of the cheaply built town-home I am living in, check the front door, crouch down in front of the couch so they couldn’t shoot me through the front window,  creep over to the kitchen, probably sit on the floor with my knees to my chest, and hold my puppy in my arms, be terrified to move and terrified to turn on the lights.  I would definitely be too terrified to go back up the stairs, and be too terrified to go to sleep, so I would probably have sat there for the rest of the night – terrified.

Fast forward to Scenario #2, Peggy, 2013? (this is what DID happen this time)

POP,    pop, pop, pop.  I sit up in bed.
Good grief that was definitely a gunshot, Not a backfire.
“Hey Nathan,  that was definitely a gunshot and not a backfire.”
I listen for a moment, getting ready to get my phone and call 911.  For some reason I did not have my phone by my bed like normal so while getting to it, I look to make sure my loaded weapon is at my bedside.
I hear sirens in the background, so make a decision.
I listen to make sure the sirens are coming closer,  I know that I did not see anything nor did  I hear anything before the pops.
I am not a witness of any kind.  I know my front door is locked (ask me about the other story another time).
I also know my weapon is handy and loaded AND I know that I know how to use that weapon, am comfortable with using that weapon and if anyone does come into my home I will know before they reach the upstairs (doggy alarms), and I feel safe.
So what did I do?
I lay back down and went to sleep.
I was safe.  My home was safe.

Was I being callous or cynical?   No. I was being realistic in a neighborhood where gunshots are not uncommon.
Was help on the way?  Yes.
Could I be of any assistance?  Not with professional help so close.
Was there anything more I could have safely done?  I don’t think so.
Did I even know whether or not there was still a threat out there and was the good guy or the bad guy still there?  Nope…had no clue.
Shouldn’t I have tried to go out and make sure no first aid was needed?  NO. Professional help was within a minute away and it would have taken me longer than that to put some clothes  on, make it outside and find the victim – if there was one.  I still did not know if there was a victim. (Sadly ,there was.)

What was the difference between the two scenarios?
Today I am armed.   I am trained and continuing to train in weapon safety and personal defense.  I know and am comfortable that if I or my family is threatened, I am capable of defending either or both.  I don’t want to be the defenseless victim ever again!

So why am I sending this to you today?
I have a passion to see those women around me become safe; to be comfortable  or at least knowledgeable and prepared when a situation does happen – at home with the kids, at the office, or in the mall parking lot.
How can they do that?

Get trained.
Know how to react and what to do.

Should all of us be carrying a weapon?  Probably not.
Should all of us be willing to know how to get out a  situation whether that is with using a weapon or knowing what steps to take?  Absolutely

So should all of us be armed?
Probably not.

I have seen some women come to class for training and think
“boy I hope they train more before they attempt to carry a weapon” and after class think, “Boy, I hope they come back for some more training).

Again, why am I sending this?
Because I know of two classes coming up that will give you a solid foundation in protecting yourself with a weapon and open up opportunities for learning how to defend yourself without a weapon.
The classes are full days.  They start at 9AM and you can plan on being there until 3 – 4 PM. – Bring a sack lunch.
The classes are at “The Gun Shop” on 1417 Potter Drive in Colorado Springs – close to the intersection of Palmer Park and Academy Blvd.

The classes are for WOMEN ONLY! – First half taught by a woman, second half spent in a Virtual Reality Room learning how to react, when to back off, how to defuse a situation; learning tactical/PRACTICAL skills.   No standing at a stand and shooting at a cardboard target that doesn’t move.  This is real-life situations using real video scenarios that interact, test, and prepare you.  You don’t even need to own or bring a weapon to class. Everything is provided for you.

Remember those two dates?, Well sorry to say the 30th is taken, but  Nov 23rd, 2013 is still on and if you call Shonda or Charlie at The GUNSHOP, they can tell you when the next class is.

Shonda and Charlie Lippencott are the owners of The GunShop here in the Springs. (The GUNSHOP308.com)
You are welcome to call me – Peggy Gray RMT, Certified Fitness Nutritionist at 719-243-4586 – leave a message and I will get back to you.  I will also share if you want a testimony on what I think of the training I am getting, have gotten.

OR call Shonda or Charlie at The Gun Shop and sign up!  719-310-1379

ONLY 4 per class,
$75 is the cost for the class – cash, check or charge.

Then ask Charlie about the Personal-Protection classes – no weapons involved, just using your common-sense.

How would you like to win some $$ just for losing weight?

Meredith WON!  In so many ways, she WON!

Her life was changed forever.

Was it easy?  Probably not all the time, but after seeing how fast the pounds and inches were falling off.  Well, don’t you think it got easier and easier?

How would you like to win?

Forever?

Losing the weight that is making you tired all the time.

Losing the weight that is making your self-image less than it could be.

Losing the weight that is adding one health issue after another.

Losing the frustration of looking in your closet and knowing that no matter what you choose, it is going to be tighter than it was last time

Losing.  Pounds. Inches

Whether you are looking to lose 5 pounds, 10 pound, 50 pounds or more.
How would you like to get the support you need to lose it in a HEALTHY, DOABLE, CUSTOMIZABLE, SUSTAINABLE, WAY?

If you are ready,  Really Ready to commit to yourself, give me a call.

OR email me.  I would love to be part of your journey to a new lifestyle.

Sincerely,

Peggy Gray RMT/Certified Fitness Nutritionist

719-243-4586 or pgrayrmt@gmail.com

PS….the $$$$?  Let me tell you how the company I am working with will pay the winners of the 2013 Fall Challenge a total of $100,000.

Worth it to lose?

 

2 Ingredient Pancakes! Tell me what you think!

Try these.  The Carb count is great, the Fat content even better!

Ingredients:

1/2 Cup Mashed Bananas ( usually only one over-ripe banana) & 2 eggs

That’s it folks.  Just those two ingredients.    Mash the Bananas and eggs together well,

Heat a frying pan using a small amount of oil (EVOO, OR Walnut, OR Grapeseed, OR Coconut) or Spray your pan with Non-stick Cooking Spray.  Scoop about 1/4 of the mixture into the hot pan, fry until edges are drying and the bottom is browning.  Pancakes will be rather thin so carefully flip and fry – very shortly – on the other side – until browned.

Enjoy Hot! with Pure Maple Syrup, Sliced bananas, Other Fruit of your choice, or Butter and a sprinkle of Brown Sugar!

Hope you are ready for a Happy Sunday and beginning of your week!

Skinny Hugs, p

 

Protein and Iron: Thinking about going meat-less?

Have had some questions on both Iron and Protein in our diets.  IF we are limiting or eliminating meat over any period of time, it is important to make sure we are balancing out both our Protein and our Iron needs.

(Now do remember.  I am Not prescribing, diagnosing or suggesting you do anything without first contacting your medical professional.  I am only sharing those things I have learned that have helped me.)

So here goes……… 

Great article on protein.

http://www.mnn.com/food/healthy-eating/questions/animal-or-vegetable-the-truth-about-protein

Other non meat sources of protein?

Quinoa:  Technically a Seed, contains a complete protein and is one of  only two sources of a complete protein that is non animal based. – Soybean is the other.

Black beans, lentils, chickpeas – Three of most nutritious legumes that have protein – however the proteins in these foods are incomplete amino acids so adding a variety of   other protein sources is advised

Eggs, the good ole chicken egg contains all of the essential amino acids required by the human body – Eggs also are a great source of Vit B12 which is only found in significant portions in animal based foods.

Good news…. there is no excuse for getting tired of eggs.  There are just too many possibilities for using eggs in your diet.

Now Iron:  Essential , vital part of hemoglobin in our blood.

Remember there is a BIG difference between consuming and absorbing an adequate amount of iron.  and Iron is one of those things that often need “enhancers” or other foods that help the absorption.

So iron foods?

Spinach, especially cooked,

Swiss Chard, turnip greens, bok choy, legumes such as Lentils, lima beans, kidney beans, black beans, chickpeas and soybeans,

Enhancers?

Fruits high in Vitamin C, Peppers,  Broccoli, tomatoes, potatoes, Brussels Sprouts AND  :)  White wine.

 Spinach and Soybean foods really do need the enhancers.

Remember!  Balance your diet!  Don’t get stuck eating the same ole, same ole! My research and the advice my doctor has given me is that:  “The more color there is on your plate, the more nutritional value you are giving yourself. “

Suggestions for Protein AND Iron?

Chickpea hummus,

 Black Bean Burritos ( the family may never know there is no meat in there )

Lentil Soup,

Lima bean stir fry

Quinoa in any Number of dishes

 This weekend, I will be working on a number of recipes for Quick, on-the-go, grab-me-quick lunches and snacks as well as Protein and Iron Rich Recipes.

 Hope to have them out to you by Sunday early afternoon, maybe even tonight!

 Have a great weekend!

Don’t be the person that, a year from now,  looks back and wishes they had started getting fit today.

Skinny Hugs,

Peggy Gray RMT

Nutritional Educator & Certified Weight Loss Coach

719-243-4586

How Many Calories Per Day should you be trying for?

 

Calories?  Counting calories?  NO WAY!

Well then are we High Carb, Low Carb, Low GI, Glycemic Index, Low Fat, No Fat, Low Sodium, Good Calories, Bad Calories?  How do you know how much or how little?  Are we weighing everything or having to buy all these special 1/4 cup, half cup, one cup containers so that we don’t “go over”

How the heck can we keep track of all of that?  Well with my lifestyle plan, you don’t have to weigh or measure anything!

You don’t count calories, you don’t have buy a special scale to measure anything and the only containers you need are those you already have on hand.  ( I do frequently use ziplock baggies )

So folks, ditch the calorie thing!  Throw out or at least hide those scales (both the food and the body scales), and please, know that if you are hungry on my plan, you are not eating enough!

With me, if you are not losing weight, you are probably not eating enough.

With me, if you are not losing inches, you are probably not eating enough.

As always, I won’t diagnose any disease or condition.  As a Certified Fitness Nutritionist I will, however, share with you the secret of not only my personal success but that of many of the participants that have followed my rules, suggestions, and lifestyle.

My goal, my passion is to help as many people as I can overcome their challenges in adapting to a healthier lifestyle.

Send me an email at pgrayrmt@gmail.com or give me a call at 719-243-4586.  If I do not answer, please, leave me a message.  I will get back to you and together we will change your lifestyle, your life.

Turn your FOOD PYRAMID upside DOWN!

Happy Friday!

Remember the food pyramid we grew up with?  Take a look at the link below and you will see the validity of turning that old pyramid upside down!

http://www.hungryforchange.tv/article/how-turning-the-food-pyramid-on-its-head-can-help-you-lose-weight