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• Fitness by Phone Works - Martha Morisi
• Fran's Favorites - Vegetable Juices

A Note From Fran
No is not a bad word
Who out there is over committed? Don't try to dodge the question, we know who we are. When a friend, mother, father, sister (everyone except your husband or wife) calls for a favor, we stop, respond and help. We stuff that extra hour of running around in just about every night and never catch the world news (sure it's depressing but it would be nice to be home by 6:30 anyway.) We're super people; I think they should make a real doll out of us. We get it done when no one else can...problem is, it's a blessing and a malediction.

Sometimes we don't need to try to get it done. Like for instance Sunday morning our neighbor stopped by with his huge dog (the bullmastid) Sergio just to say hi and tell us about his recent cross country trip. Well that would have been fine except I still needed to finish breakfast, finish up a client document, make 2 phone calls and run an errand at the mall FOR A FRIEND! We had a great conversation and about an hour later of course I freaked because now I was off schedule. So I just cut something out and enjoyed my Sunday. Imagine "No" can't get it done today.

So here's my challenge to you and me for the next six weeks and if you've looked at the calendar lately that puts us just after the big turkey day. My challenge to you is to say "no" to someone about something you are asked to do (even something you ask yourself to do) at least once per day. And to make the pot thick I'm going to add a prize. The person who follows through on this practice and has the most Valuable results (our staff will judge your submissions) will win a $100 worth of products and services from Aerobodies.

So start today. Imagine a lighter, less hectic life...it's possible!



In love and good health,



Fran Dean Bishop, Award winning Coach and Trainer 
franb@aerobodiesfitness.com

• Gradually reduce the intensity, duration, and frequency of exercise during your second and third trimesters. Your body temperature should not exceed 100 degrees.
• Avoid exercise in the heat or high humidity.
• Wear supportive shoes and walk on flat, even surfaces.
• Say "No!" to extra projects, social activities, and invitations you know you don't have the time or energy for.
• Do something kind and helpful for somebody else.
• Drink plenty of water and have a small snack before exercises to avoid hypoglycemia.
• Use your weekend for a change of pace. If your workweek is slow and patterned, add action and spontaneity into your weekends. If your workweek is fast-paced and full of people and deadlines, seek peace and solitude during your days off.
• Extend your warm up and cool down and use rating of perceived exertion (how you feel) instead of heart rate to monitor intensity.
• Report any unusual changes or symptoms to your doctor immediately.

Client Testimonial: Since 2004, I have enjoyed exercise and loved how it made me feel: my energy increased, I slept better at night, and the nagging pain in my left knee all but disappeared. But, while I had lost 40 pounds with diet modification and exercise, I hit a plateau and needed to find a way to break through.

I read an article in a local magazine about Fitness by Phone®. I always envisioned meeting with my trainer in the gym, but became intrigued by the concept of having a fitness trainer by phone. I'm so glad I decided to give it a try! I've gained so much knowledge and a real drive to excel. The workouts my Coach gives me I would never have attempted on my own - I have moved to levels that I never dreamed I would reach. The heaviest dumbbell I ever worked with in the past was 5 lbs. In just over three month I now use 15 lbs dumbbells!

I love the Caltrac. This tiny piece of equipment helped me step up my workouts, giving me immediate feedback about how many calories I burn for each workout. I now go the extra mile, increasing my every-day activity so I can burn additional calories. Using the heart rate monitor helps me push my workouts to another level - I now aim to reach the personal heart rate zones that my Coach has set for me in order to achieve better results.

I have had results with several programs in the past, but they didn't last. I've had a gym membership for years, but slacked off due to boredom. Even though I would see some results eventually, my workouts dwindled due to lack of variety and motivation. This is where Fitness by Phone® is very different from other programs I have tried. The workouts are phenomenal and full of variety. I never get bored. The program also allows me the comfort and convenience of having access to my Coach by phone 24/7, but leaves me ultimately accountable to reaching my goals.

Since I have toned and reshaped my body with Fitness by Phone®, I'm often asked by people how beneficial I feel the program is to me. I tell them that I am really glad I stumbled over that magazine - Fitness by Phone® has really changed my life and the way I feel about exercising. The program is truly working for me.

Tammy Wiggins, R.N.
Indianapolis, IN

Vegetable juices are power packed with vitamins, minerals, and numerous phyto-chemicals that help cleanse your blood and prevent disease. As we move into the fall/winter season this is a great time to cleanse your internal organs which will boost your immune system, improve your energy and reduce stress levels.

It's important to stick mainly with vegetables that don't have a high sugar content. Root vegetables like red beets and carrots are extremely high in sugar when juiced, and can contribute to health problems if consumed on a regular basis.

Try one of these wonderful juices to start your day! (Use a vegetable juicer for best results.)

Cleansing Green Drink - Juicer
8 leaves of romaine lettuce
2-3 ribs of celery
2 small to medium carrots

Refreshing Electrolyte Replacement Drink - Juicer
Two handfuls of parsley
3-4 ribs of celery
1 apple
Squeeze of lemon