Be Amazed How Great You Can Feel... After the 5-Week Wellbeing Jumpstart Program

Need some new motivation and support to get in shape for summer and feel your best inside and out?

Join the 5-week Wellbeing Jumpstart Program offered by Sprout Wellbeing which combines a Bootcamp in the Park exercise program with nutrition advice from a Certified Health Coach.  Whatever your fitness level, BootCamp in the Park will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body weight exercises, and functional fitness activities.  Plus, all bootcamp participants will receive a free 1 hour nutrition consultation with Health Coach Tessa Graham as well as weekly emails with nutrition tips, health challenges (with prizes!), and healthy recipes.

Both morning and evening sessions available.

Starts This Monday May 23rd! Register Soon!

Click here for more information and prices.....

What are people saying about Sprout Fitness Bootcamp? 

"I love that the routine of the class varied. I love that I did not have to be coordinated to be able to perform the different activities. I am definitely taking the class again. Although I have only lost 5 pounds, my parents noticed a difference in the shape of my body after having not seen me for a month."

"What a fun, fast-paced class, jam-packed with very effective exercises. Great use of time for anybody looking for a full body workout along with cardio. Really love this class!!!!!"

"I have been taking fitness classes since 1989 so I am an older participant. I love this class! I like the way I get my heart rate up and every time we do something different so the time flies by. Tessa is great about encouraging us to work at our own level.  I am stretching myself to try harder and I think if people would just try this class they would love it too. "

Sprout Wellbeing Community - Healthy Potluck & Hike!

Come meet other participants and supporters of Sprout Wellbeing programs and get the support and inspiration you need to make healthy lifestyle changes! I can imagine there are lots of good things that can come of getting a group of health conscious people together....maybe you will find a workout or walking partner, maybe someone has a recipe you would love, and definitely you will find a community of support in your health journey! Current planned activities include:

• Celebrating the First Day of Spring with a healthy potluck at my house (1455 Lost Trail Dr. in Pullman) on Sunday March 20th from 12-2 pm (bring your friends and family, your favorite healthy dish to share, and the recipe so I can send all the recipes out to the group!)

• A hike at Kamiak Butte on Saturday April 2nd 2-4 pm (if it's too snowy just a walk somewhere.....hopefully we get a nice day!)

If you are interested in attending please fill out a contact form at sproutwellbeing.org, email sproutwellbeing@gmail.com or call 510-501-2618

What Would Support You in Making Healthy Lifestyle Changes?

• A hiking, cooking, book club in which we discuss health related books and articles while cooking and/or hiking?  
• A health coaching support group on breaking free from emotional eating?  
• A weekly weight loss support group (by phone or in-person) 
• A health coaching support group for a 4-6 week healthy cleanse (by phone or in-person)?
• A health coaching support group on eating gluten-free, lactose free, vegan, or vegetarian? 
• Weekly Healthy Recipes with Shopping Lists?
• Private Cooking classes?
• Group cooking demos?
• Healthy Shopping Tour?
• Workshops on health related topics?  
• A 5K,10K, 1/2 marathon training group?
• 4-Week Outdoor Summer Shape-up Super Bootcamp? 

Please let me know what services you would like Sprout Wellbeing to offer by completing this survey! Click here.  Whether you live in the palouse area or are a long-distance client I want to  know what services will help you most!

 

Sprout Fitness BootCamp - New Session Starting!

Are you bored with your workout routine? Looking for a fun way to get a challenging workout that breaks through your plateau? Want to get your resistance training and aerobic workouts done at the same time? Come to Sprout Fitness! The Sprout Fitness Program will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body weight exercises, and functional fitness activities. Sprout Fitness is taught by Tessa Graham, founder and health coach of Sprout Wellbeing: Holistic Health Coaching and Wellness Support Programs. She is also a personal trainer and pilates instructor at Anytime Fitness and Moscow Mountain Sport and Physical Therapy.   

TuTh ...Mar 22-May 19 ...7:15-8:00am ........ $65   

To register for classes call Pullman Parks and Recreation at 509-338-3227.

What are people saying about Sprout Fitness Bootcamp? Reviews from participants: 

I love that the routine of the class varied. I love that I did not have to be coordinated to be able to perform the different activities. I am definitely taking the class again. I would love it to be offered three time a week. Although I have only lost 5 pounds, my parents noticed a difference in the shape of my body after having not seen me for a month.

What a fun, fast-paced class, jam-packed with very effective exercises. Great use of time for anybody looking for a full body workout along with cardio. Really love this class!!!!!

I have been taking fitness classes since 1989 so I am an older participant. I love this class! I like the way I get my heart rate up and every time we do something different so the time flies by. Tessa is great about encouraging us to work at our own level. I was the only one in class one day and for me to participate without feeling self-conscious is incredible. I am stretching myself to try harder and I think if people would just try this class they would love it too. Thanks Tessa.

Sprout Wellbeing Upcoming Events and Classes

New Sprout Wellbeing Programs Offered through Pullman Parks and Recreation! Sign up by Sunday Jan 16th! 



Cooking Class: “Recipe for Resolutions”

Do you have a health or weight loss related New Year’s resolution? Cooking healthy meals at home rather than eating out is one of the best ways to achieve your goals. However, shopping and cooking every night can be overwhelming in our busy lives. This workshop will not only teach you some specific quick, healthy recipes to help you achieve your resolutions but will also provide you with useful strategies for quick, healthy shopping and cooking on a reasonable
budget.
 
Sa ....Jan 22 ..............3:00-6:00pm ......... $41 


More upcoming cooking classes include (see Parks and Rec brochure "General Recreation" section for more information):

Cooking with your Valentine, Sat 2/12
Spring Cleanse Cooking, Sat 3/19
Cinco de Mayo Mexican Fiesta, Sat 4/30


Health Coaching Support Group: “Real Resolutions”

Do you have a New Year’s resolution? The majority of resolutions made do not turn into lasting lifestyle changes. Why? Because in order for life changes to become part of a permanent lifestyle the goal must be set with a structure for long-term success, tools and knowledge for success must be available, and a support network must be in place to hold people accountable to their goals and make it easy for them to build the life change into their lifestyle permanently. Reach your health goals not just for a month, but for a lifetime!

Sprout Wellbeing Support Groups are a great way to connect with others trying to make healthy lifestyle changes so you get the support you need to make lifelong health changes whether you want to lose weight, eat healthier, prioritize self-care, fi nd lifestyle alternatives to prescription drugs, learn to cook healthy (and yummy!) food, get your family eating healthy and being active, or explore if diet and exercise can improve your health symptoms and energy levels. The groups will be facilitated by Tessa Graham who is the founder and health coach of Sprout Wellbeing - Health Coaching and Wellness Support. As a holistic health coach, personal trainer, and pilates instructor, Tessa will lead the group in discussions that address all of the barriers that might be
preventing you from achieving your healthiest self.
 
W .....Jan 26-Mar 2 .... 5:30-6:30pm ......... $94 


More upcoming Health Coaching Support Groups include (see Parks and Rec brochure "General Recreation" section for more information):


Spring Cleansing for Your Body, 3/9 - 4/13
Slim Down for Summer, 4/20 - 5/25

Sprout Fitness

Are you bored with your workout routine? Looking for a fun way to get a challenging workout that breaks through your plateau? Want to get your resistance training and aerobic workouts done at the same time? Come to Sprout Fitness! The Sprout Fitness Program will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body
weight exercises, and functional fitness activities.

Sprout Fitness is taught by Tessa Graham, founder and health coach of Sprout Wellbeing: Holistic Health Coaching and Wellness Support Programs. She is also a personal trainer and pilates instructor at Anytime Fitness and Moscow Mountain Sport and Physical Therapy.

Location: Pioneer Center 
TuTh ...Jan 11-Mar 10 ....7:15-8:00am ........ $65
TuTh ...Mar 22-May 19 ...7:15-8:00am ........ $65


For more information about all Sprout Wellbeing programs offered through Parks and Recreation, please go to the Pullman Parks and Recreation Website. 
To register for classes call Pullman Parks and Recreation at 509-338-3227. Please sign up by Sunday Jan 16th for all classes starting in Jan. Pre-registration for the other Winter/Spring classes are recommended as soon as possible.

Book your Personal Training and Health Coaching Sessions Now to get Special January Pricing!

Contact sproutwellbeing@gmail.com or 510-501-2618 to sign up for health coaching or personal training.

Personal Training and Health Coaching program prices will be going up for 2011 but you can get 2010 prices for all the 2011 sessions you pre-register for by Jan 31st!

Join me for a free health consultation in which we will discuss your health goals and how Sprout Wellbeing can support you in these goals whether you want to lose weight, eat healthier, prioritize self-care, find lifestyle alternatives to prescription drugs, learn to cook healthy (and yummy!) food, get your family eating healthy and being active, or explore if diet and exercise can improve your health symptoms and energy levels. Health consultations and coaching can be done by phone or in person so you don't have to live in the Palouse to get the support of Sprout Wellbeing Health Coaching!  

Click here to schedule your free consultation today!
 
Working with me as your personal trainer and pilates instructor is a great way to complement the lifestyle and nutrition changes you are making through your health coaching program! Get ready for a complete life and body transformation! Please contact me for details and how to sign up.
 

Pilates Classes!

Pilates is the ultimate fitness program for a stronger, leaner, and healthier body and is especially good for developing a strong, flat abdomen. This amazing exercise will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or balance your muscle development!

 Click here to read more about the amazing benefits of pilates.
 
 

In Moscow: Moscow Mountain Physical Therapy
Tues/Thurs 5:15-6:15 pm.
Register for classes by calling Moscow Mountain Physical Therapy

at 208-882-1426

In Pullman: Anytime Fitness Gym 
Monday 5:30-6:30 pm
Sat 9-10 am
Please register for classes prior to attending by emailing sproutwellbeing@gmail.org or calling 510-501-2618. There are only a few spots left in the classes!

New PIlates Class Times in Pullman!

Click here to learn how pilates can change your body and your life! 

Pilates Classes in Pullman!

Where: Pullman Anytime Fitness (Classes open to members & non-members)

Mon 5:15 - 6:15 pm
Wed 7-8 pm
Sat 9-10 am

Cost $7 - 10 per class, depending on how many classes you purchase
Contact: sproutwellbeing@gmail.com or 510-501-2618 with questions and to sign up for classes



Pilates Classes in Moscow!

Where: Moscow Mountain Sport & Physical Therapy

When: Tues/Thurs 5:15 - 6:15 pm.

Please call Moscow Mountain Physical Therapy at 208-882-1426 for prices and to sign up for classes.

Let Exercise Be Thy Medicine: Circuit Training

My true love is Pilates. However, when I am not doing pilates I do circuit training! As a recovering chronic cardio addict (I used to train for marathons!), Pilates and circuit training are now my favorite forms of exercise because both types of workout are time efficient and I see way more improvement in how my body looks and feels in a shorter amount of time per week than I ever did with continuous cardio or straight set training with weights. Are you working out for hours on the treadmill but not seeing as much change as you would like in your body? Have you hit a plateau in weight loss or stopped seeing improvements in your race times or strength? Come try circuit training and Pilates with me!

Circuit training uses a combination of aerobic and strength training to effectively burn tons of calories, strengthen the major muscle groups as well as the stabilization muscles, and improves functioning of the heart and lungs within a shorter period of time than a typical cardio workout. So you don't have to waste hours at the gym! Plus the variety and quick changing movements make it more fun than continuous cardio or straight set training with weights so you are more likely to stick with it! The greatest thing is that you can do circuit training indoors or outdoors, in a group or by yourself, with equipment (bands, weights, balls, bosu's, jump ropes, etc) or with just the weight of your own body. So you can fit in a quick effective workout wherever, whenever! You can even set up a fun circuit training game including relay races and other competitions so you can exercise with your kids and family!

Circuit training combines 4-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Completion of all the exercises is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.

Of course it is important to have good form in each exercise and someone to help push you with new exercises and challenges which is why it is always a great idea to have some of your workouts be with a personal trainer. Just like in Pilates, it is very important to have good form in order to get the benefit of the exercise and prevent injury. Whether you are located in the Moscow/Pullman area or not, please contact me to schedule a free consultation to discuss your fitness and nutrition goals so I can help set up some great circuit routines and nutrition plans with you!

If you want a fun, time-effective way to lose weight, break through plateaus, gain strength, and improve overall cardiovascular health, try this no-equipment-needed circuit training workout and schedule a free consultation with me so I can design more circuit workouts for you! This circuit takes about 10 minutes. You can do it once, twice, three times in a row, use it as a break in your workday and do it every few hours, or do it alternating with aerobic exercise like running, walking, or biking. When I am doing lots of computer work during the day, I set my alarm for every two hours to do a 10 minute circuit...it helps with my energy and concentration and keeps me fit even when I am busy!
Click "read more" to see the circuit workout.....

Pilates in Moscow

Sprout Wellbeing will be teaching the Tuesday/Thursday pilates mat classes at Moscow Mountain Physical Therapy starting in November. Moscow Mountain Physical Therapy offers several other classes including both mat and reformer pilates classes! Contact them for details.

Class Schedule (Moscow Mountain Physical Therapy): Tues/Thurs 5:15-6:15pm
First class Tuesday Nov 2nd
Cost TBD

(Is this a bad time for you? Email me at sproutwellbeing@gmail.com to let me know what time works better!)

Pilates in Pullman

Are you ready to transform your life, your body, your energy levels, and the health of you and your family? Sprout Wellbeing is excited to be teaming up with Anytime Fitness to offer a complete life and health transformation package including pilates classes, personal training, and holistic health and nutrition coaching programs! Email sproutwellbeing@gmail.com today to set up a free health consultation to learn more about how this holistic approach will support you in addressing all the barriers keeping you from your version of an ideal healthy lifestyle.

The first Pilates class at Anytime Fitness is Monday Nov 1^st  5:15 – 6:15pm.
Both members and Non-members of Anytime Fitness are welcome.
Come learn more about this amazing exercise that will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or really see changes in how your body looks! 


Schedule will be modified in the next few weeks based on interest and your time/day requests! Whether or not you can make it to the first class on Monday Nov 1^st, if you are interested in Pilates please contact Tessa Graham at sproutwellbeing@gmail.com or 510-501-2618. Let her know if you will be attending classes and/or what days and times work for your schedule. We would like to add 1 - 2 more class times/days to the schedule including possibly a Saturday morning class.


I am also available for private personal training or private pilates training.

Newsletter Sept 2010: Get to Know Pilates....It Will Change Your Body and Your Life

What is Pilates?

Pilates is a system of sequential and precisely performed core movements, each designed to stretch and strengthen the muscles, open the joints and release tension. Pilates offers a low impact overall fitness program that builds a sleek, slim body, and is especially good for developing a strong, flat abdomen.