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12 Days of Christmas Day 11
December 30, 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 CleanZine 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 11 - Free Tabata workout for You.

What is Tabata?

Tabata is essentially a quick and dirty workout that lasts for about 4 minutes (or longer depending on how many rounds you do)that challenges your cardiovascular system, but for a very limited time (4 minutes). You can do them for as many rounds as you like. For instance you can do up to 8 rounds if you want to do about a half hour workout. It's convenient when you're short on time and want to get a good workout in.

Generally Tabata workouts are 20 seconds of work, and 10 seconds of resting. Here is a good one below guaranteed to get your heart pumping:

See videos below:
side winders
hip twisters
1 leg squat with opposite leg/hip extension with reverse fly (right)
1 leg squat with opposite leg/hip extension with reverse fly
alternating triceps press backs from plank
A frame plank jumps
Gate swings

This just happens to be 9 exercises, so feel free to eliminate your least favorite one;o) It's a heart pumper, so enjoy!

- Velma

Don't forget about your complimentary yoga session!

Active Edge for Complimentary Yoga Session

Please shoot me an email to the address below so I can know how many to accommodate for the light refreshments afterwards.

Click here to report number of guests attending.

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

If you know anyone who can benefit from the information contained in my CleanZine, please forward them this information. Thank YOU!

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

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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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