Manage The Weight

08/12/2024

Monday training day Week 2
2 mile walk
10 min easy run
1-mile: 4x2

08/09/2024

Why stop at 1 when you can do 2?!?

Come join the Napa to Sonoma Half Marathon in July 2025. Rather run a 5K? - They have that too!

Only want to come support and visit wineries- Awesome!! We can always use vacation partners!

08/05/2024

Join Louis Vitale, Christopher Daniel, and Sara Polakowski Coyle in the Norfolk Harbor Half Marathon in November. Let’s finish 2024 strong.

Join us for the 2024 Chartway Norfolk Harbor Race Weekend presented by Bon Secours. Enjoy Downtown Norfolk's thriving art community, historic neighborhoods, and Old Dominion University’s campus as you take on the 5K, 10K or Half Marathon. Keep an eye out for the city’s iconic mermaids as you exp...

02/27/2024

Sign-up today! $125 for 12-weeks of personal attention from Certified Weight Loss Specialist Louis Vitale

Great deal with great results! We kick-off the next group on Friday March 1st

Posts and discussions will be in a private group, via e-mail, and texts.

02/24/2024

Previous client feedback after 6-weeks on Manage The Weight.

Sign-up today for program starting 01MAR! $125/person limited to 5 clients. 12-weeks personalized guidance.

Trainwithlou@gmail.com

02/20/2024

BE SUMMER READY!

02/12/2024

Steak sandwich? Why not!

02/11/2024

WEEK 7: CARDIO / PERSONALIZATION

This week we focus on cardio and personalizing your program toward a balance of nutrition and exercise.

In order to continue, please send an e-mail to: Trainwithlou@gmail.com

This will allow me to send you documents needed to complete this week’s assessments.

Finally- tonight is the Big Game! You built up a great deal of will power these last few weeks. It’s ok to feed your mind as well and stray in moderation this week. Just remember- moderation and return to the program after. Log your feelings and anything that touches your lips.

- Lou

02/10/2024

02/08/2024

Shish*to peppers make for a great snack with super low calories and they are tasty!

02/07/2024

How do you eat lasagna without carbs or dairy?

- Cheeseless or cheese substitutes (mine has no cheese)
- Replace pasta with heart of palm sheets

Same texture and delicious!

02/05/2024

As we enter Week 6- it is a good time to rebaseline and check your progress.

If you’ve been striving toward fitting in those pants or dress- give it a try! If you weighed yourself in week 1- get back in that scale.

This week we focus more on exercise and do another week of no carbs. But why?!?!?

No Carbs: If you reintroduced carbs, now we truly get to see how your body uses them. Pay attention to any tiredness, brain fog, etc. when you remove them again. You’re body is always telling you something- listen to your body, let it guide you toward progress. Sharing your feelings is important here so we can work through it together and adjust your plan as needed.

Exercise: Notice we have been more focused on overall weekly volume rather then daily exercise challenges. We will now shift toward daily exercise challenges to get closer to a routine. Use your calendar and alarms to keep you on the road.

1) 40 squats/day
2) 30 push-ups/day
3) 7500-10000 steps/day (Your phone and your smart watch can both help in the area)

Good luck this week!