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12 Days of Christmas
December 13, 2014
Well Hey There Again!

Just a reminder that you are receiving an increased number of non-consecutive emails from me for the month of December only. The normal frequency of the newsletters will resume in the month of January 2015 (on the first Monday of every month).

Thank you for allowing me to expose you to the best of my fitness friends, and colleagues.

May you continue to enjoy a safe, happy, joyous holiday season with you and yours.




Day 2 - This is Andrea Lehman

Andrea is an NASM certified Corrective Exercise Specialist, an ACE Certified c PT, and is an accredited BBU Comprehensive Pilates Instructor.

"Fitness and Wellness is my life, love, and passion- along with my family! I grew up being really active and played a lot of sports. I played soccer, lacrosse, and loved to train with weights. This is where my passion for fitness and Pilates blossomed. I decided to take my interest in the human body and exercise to the next level and studied exercise physiology at Ohio University. I have such an appreciation for how our bodies function and what and how we react to under stress (exercise.)

Like most people during college, I had gained some weight and struggled for a few years. That is until I really dove into understanding and studying nutrition. With my new found knowledge, I learned how to "eat for energy" and what a HUGE difference that made! I also found that when I incorporated Pilates into my workouts, that the inches came off and my posture improved- people literally asked if I had gotten taller!!

Pilates can do amazing things for your body. My clients' and my own are living proof. It can help to prevent injuries and help you recover from them quicker. I have been training and teaching Pilates for six years now. My goal is to help my clients be the best that they can be. Education is a huge part of this. I want my clients to know what they are doing and why they are doing it, so they can leave my guidance, feeling empowered and capable of continuing on their journey of a healthy lifestyle.

Andrea will be contributing some short fitness videos below that require little to no equipment and can be done in your home, so this will eliminate any excuses;o) Get 'er done!

Check out this Towel Workout with Andrea Lehman

Get your H.I.T.T cardio in less than 3 minutes with Andrea (see video below)


Learn a little more about H.I.T.T. from Andrea Lehman

HITT (high intensity interval training) workouts are getting a lot of positive press lately and rightfully so! These workouts are designed to be extremely effective in just twenty to thirty minutes. Recent research supports the theory that this type of workout is the most effective at burning fat and building muscle compared to the typical steady state cardiovascular workout. The intervals of high intensity have a metabolic advantage and are also better for cardiovascular gains.

The basic formula for a HIIT workout is; a period of intense work (maximal heart rate) followed by a period of rest. Classically speaking, HIIT workouts include quite a few plyometric exercises which require some jumping, this isn’t ideal for beginners or older participants. However, most of the workouts and exercises can be tailored to every one of all ages and fitness levels. Here are a couple examples below:

Workout #1

  • Squats jumps 30 seconds
  • Ice skaters 30 seconds
  • Plank Jacks 30 seconds
  • Mountain climbers 30 seconds
  • REST 30 seconds
Repeat 2 more times



Workout # 2 (rest/ low intensity built in)

  • Plyometric lunges 30 seconds (high)
  • Squats 30 seconds (low)
  • Push up jacks 30 seconds (high)
  • Plank 30 seconds (low)
  • Wide Mountain climbers 30 seconds (high)
  • Triceps dips 30 seconds (low)
  • Rest 30 seconds
Repeat 2 more times


Click here for Andrea Lehman's Website





As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!

In the meantime, please take care of yourself. You're worth it and you deserve it! - Velma


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Join me in one of my classes.


Velma is an extraordinary personal trainer who combines challenging workouts geared towards your current level of fitness with compassion, empathy, respect and humor. Her clients enjoy benefits such as mastering their favorite yoga poses, jumping rope for 3 minutes nonstop to bending over to tie their shoes easily and making the tops of their feet visible again. Velma gets great joy out of helping her clients gain belief and trust in their own strength and abilities.

Over the next 4 weeks Velma will be taking on a limited number of clients. Call or email to schedule a consultation.


Please continue to check for my growing list of products:


Check out this 30 day clean eating course to jump start your healthy eating plan:

Click here on this page for enrollment, or here for more of an explanation about the e-course.

For this e-course, each week builds upon the previous week, so it's in your own best interest to make sure you complete the assignments from week to week.



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