Thanks so much to everyone on our team, those that donated and those that came out for this awesome event. Thanks to you, The Fitness Fun by Nan team raised $8,300 for the American Cancer Society!! 
We came in firtst place in the Relay for Lifve of Interbay. We could not have done it without YOU!!!!
Hi Friends and Family,
We are celebrating two years of FUN in our Fitness Fun Studio this month. I am so blessed and thankful for the opportunity to help so many people. I love you guys!!!
One of my clients wrote the following poem and presented it to me at our recent open house.... I think it shows what we are all about here.... enjoy:
Nan, we wanted to thank you this holiday;
So together we found a special way.
You have enriched our lives at your studio;
Working out, exercising, and in the know.
Accomplishments, achievements and other ways;
We wanted to wish you special holidays.
We proudly work out with Fitness Fun by Nan;
Because each of us is a really big fan.
You are someone great who knows how to inspire;
You are the one that we all really admire.
To our special, favorite coach and teacher;
Sometimes like a mother, sometimes a preacher.
Fitness Fun by Nan classes have changed our life;ooo
As a result, we lost weight, inches and strife.
We also gained confidence, strength and pride;
It has made us feel more extra alive.
So to Nan’s studio we faithfully go;
Knowing our energy and polish will show.
You can come to exercise during the week;
It isn’t for the timid or for the meek.
A session can last lots longer than you think;
Don’t forget your water and have a big drink.
Whether, early or late you know for sure;
That Molly, our mascot, guards the door.
Although cookies and bones can lead her astray;
She is posted at the door so you will stay.
Our food diary will reveal every sin;
But, Nan patiently says lets begin again.
Whenever you step on her old weigh-in scale;
It gives you a choice- you better not fail.
You can wear Nan’s special logo t-shirt;
While you exercise and stay ever alert.
Positive personality- always upbeat;
She encourages us all- there is no defeat.
She loves what she does and shares her expertise;
Great sense of humor she makes us laugh with ease.
Taking it outdoors now has a new meaning;
Cool downs , warm ups are the end and beginning.
Taking it up a notch is as you please;
Doing the impossible with so much ease.
Getting strong like a bull is part of the plan;
One of the reasons we work out with Nan.
Mats, balls, straps and bands- they add to the mix;
Boxing gloves and cuffs put us in a fix.
Tools of torture some would probably say;
But to Nan they are just another way.
Music gives you a fun way to exercise;
Keeping time and beat makes you reach your prize
It covers the groans when things get really tough;
Many a time we say we have had enough.
The circuit run is always a treat;
We make use of our busy hands and feet.
Planks and movements that defy gravity;
It’s amusing for a spectator to see.
Some might think that Nan really runs a sweatshop;
Because sometimes we feel like we just might drop.
The studio transforms when people say “ I do;”
Hidden equipment and tables leave no clue.
Looking forward to Fitness Fun by Nan next year;
We hope you like your gifts and use them with cheer.
Happy Holidays December 14, 2012 from the studio crew.
Vivian, Tree,
Pat, Dave,
Val, Keen,
Ron, Linda
If you haven't been..... you should go. It's the trip of a lifetime.
Or if you don't care about going to Alaska, go somewhere or do something that you have always wanted to do. Conquer a fear that you have always wanted to conquer. Step out of your box!!
Just do it!! You won't be sorry:)
You know who you are....you are the one who did almost everything I told you to do and 3 months later are 25 lbs lighter and look like a whole new person!! I could not be more proud of you and all of my clients who just keep right on showing up. Some times its just a matter of showing up and you guys are all doing it!!! YEA:)
Vivian’s Story as reprinted from the 5-12-2012 edition of the Tampa Tribune:
Why I did it? Reality hit me when I had a heart attack in June, 2010. I was at my highest weight, 200 pounds, and discovered that on the weight chart I was obese which came as a shock to me since most of my life I was tall (5’10”) and skinny.
What? I collect turtles. I embrace their philosophy of slow and steady wins the race. I was 65 years old, thought I was in good health even with the extra weight that I had added over the years. After the heart attack scare, I lost 30 pounds, BMI dropped 5 points, body fat dropped 4%, my clothes size dropped 5 sizes in one year and nine months and I am now normal on the weight charts.
How I did it: After recovering from heart surgery, I was sent to cardiac rehab for four months where I lost my first 10 pounds and came to realize that I would not stick to my exercise routine at a gym on my own. The machines were boring and in previous experiences in gyms there had been very little personal attention. I never considered myself to be athletic so a dramatic jump into a physical routine that was overwhelming would not work for me.
I tried walking on my own, but did not get results because I wasn’t consistent and I found out later I was really strolling, not walking at a pace to see results. I thought about yoga since I believed that my heart attack was the result of stress as much as a weight issue. I didn’t find the right situation for yoga, but luckily, I did find a personal trainer who has proven to be the best decision I’ve ever made regarding my health.
I started weekly individual personal training sessions and then group exercise classes two times a week at Fun Fitness by Nan in S. Tampa. I soon realized that private sessions with Coach Nan Klater would help me set goals, learn proper form and build my confidence. The personal training included keeping a food journal which also included the amount of water consumed and a description of exercise for the week. Nan reviewed the journal, weighed me weekly and took measurements periodically. This helped me establish a regular work-out schedule and gave me accountability and support at the same time.
I continued this routine for about 6 months when Nan convinced me to join Joe Abrahams Fitness & Wellness Center at Ballast Point Park where she volunteers to lead two classes per week. I lost 15 more pounds, during the next six months, but was still five pounds away from my goal of losing 30 pounds, so I started private personal training once again (this time with a friend) to lose the five additional pounds to reach my goal.
Hurdles: As I’ve learned, at my age, minor injuries are not unusual. I tripped while walking/jogging, but because I was stronger, I was able to heal sooner and Nan encouraged me to continue exercising by modifying and adapting my routine. When I hurt my neck, she incorporated exercises to strengthen my neck, shoulders, back and chest, always cautioning me not to over exercise or hurt myself. Making the right choices for food has become easier for me because if I exercise I don’t want to negate the results by eating too much or the wrong things. I also believe part of my success with the eating portion of the plan was that I did not expect instant results and did not put pressure on myself to lose weight in a specified period of time. I simply changed my lifestyle. I had read about lifestyle change many times, but this time I embraced it and it worked.
Going the distance: I DID IT! Yes, it was slow and steady, but it worked for this 66 year old retired lady who in my previous life would never have imagined that I would be working out five days a week and LOVING IT!!
My life style change has put the zip back in my life, I feel like I have been motivation for others, love buying new clothes, and surprisingly I enjoy the exercise and look forward to classes. I now appreciate my retirement as I have time and energy for myself and my grandchildren as well as doing the yard work that I find relaxing.
Best advice: Find the right physical exercise for you. The key to my success was finding the right personal trainer. Nan is close to home, affordable, positive and fun. Her class offers variety while moving all parts of the body. She is flexible and makes accommodations for special needs. Being in the "autumn" of my life, Nan is the answer to my continued health.
Thanks to all of you and your very generous donations, I raised just under $900 for my first Relay for Life fundraiser for the American Cancer Society. This was an amazing and meaningful event, and if you haven't been to one I suggest you check one out.... they have them all over the world.
I said first one as I'm launching our own Fitness Fun team for Relay for Life 2013. We have already signed up our first team member thanks to Gloria, and received our first donation thanks to Dave and Linda.
Stay tuned, and come along for the ride......
Hi Friends,
I am emailing to let you know that I will be participating in this years American Cancer Society Relay for Life to be held next Friday April 13th at the Town Square Plaza in Pinellas Park, FL.
Thanks so much to all of you who have already donated. Thanks to your help I have raised $450 so far for the American Cancer Society. If you have not donated yet, and you would like to, you can do so here on my personal fundraising web page. It explains Relay For Life and why I chose to get involved. My web page also has my fundraising goal and how much money I've raised so far.
If you don't like to make donations online, you can make out to Relay for Life, and hand it to me or mail it to my address below. Your donations will help the American Cancer Society create a world with less cancer and more birthdays - the amount you donate will count towards my personal fundraising goal of $500.
You might also consider joining our Team, Courageous Butterflies, and walk with us. It's a great workout for a great cause. My good friend Allison (A cancer fighter and survivor) is the Team Captain.
Please let me know if you have any questions. Thank you so much for your help - I will keep you updated on my progress!
Sincerely,
Nan Klater
3402 S Dale Mabry Hwy STE G
Tampa, FL 33629
What are empty calories? Check out this chart and you will see for yourself:
Empty calories (Reprinted from myplate.gov)
How do I count the empty calories I eat?
The chart provides a quick guide to the number of empty calories in some common foods. It is
very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.
Food | Amount | Estimated Total Calories | Estimated Empty Calories (calories from solid fats and added sugars) | |||
|---|---|---|---|---|---|---|
 | ||||||
DAIRY GROUP | ||||||
| ||||||
Fat-free milk (skim) | 1 cup | 83 | 0 | |||
| ||||||
1% milk (low fat) | 1 cup | 102 | 18 | |||
| ||||||
2% milk (reduced fat) | 1 cup | 122 | 37 | |||
| ||||||
Whole milk | 1 cup | 149 | 63 | |||
| ||||||
Low-fat chocolate milk | 1 cup | 158 | 64 | |||
| ||||||
Cheddar cheese | 1 ½ ounces | 172 | 113 | |||
| ||||||
Nonfat mozzarella cheese | 1 ½ ounces | 59 | 0 | |||
| ||||||
Whole milk mozzarella cheese | 1 ½ ounces | 128 | 76 | |||
| ||||||
Fruit flavored low-fat yogurt | 1 cup (8 fl oz.) | 250 | 152 | |||
| ||||||
Frozen yogurt | 1 cup | 224 | 119 | |||
| ||||||
Ice cream, vanilla | 1 cup | 275 | 210 | |||
| ||||||
Cheese sauce | ¼ cup | 120 | 64 | |||
| ||||||
Food | Amount | Estimated Total Calories | Estimated Empty Calories | |||
PROTEIN FOODS GROUP | ||||||
| ||||||
Extra lean ground beef, 95% lean | 3 oz., cooked | 146 | 0 | |||
| ||||||
Regular ground beef, 80% lean | 3 oz., cooked | 229 | 64 | |||
| ||||||
Turkey roll, light meat | 3 slices (1 oz. each) | 165 | 0 | |||
| ||||||
Roasted chicken breast (skinless) | 3 oz., cooked | 138 | 0 | |||
| ||||||
Roasted chicken thigh with skin | 3 oz., cooked | 209 | 47 | |||
| ||||||
Fried chicken with skin & batter | 3 medium wings | 478 | 382 | |||
| ||||||
Beef sausage, pre-cooked | 3 oz., cooked | 345 | 172 | |||
| ||||||
Pork sausage | 2 patties (2 oz.) | 204 | 96 | |||
| ||||||
Beef bologna | 3 slices (1 oz. each) | 261 | 150 | |||
| ||||||
Food | Amount | Estimated Total Calories | Estimated Empty Calories | |||
GRAINS GROUP | ||||||
| ||||||
Whole wheat bread | 1 slice (1 oz.) | 69 | 0 | |||
| ||||||
White bread | 1 slice (1 oz.) | 69 | 0 | |||
| ||||||
English muffin | 1 muffin | 132 | 0 | |||
| ||||||
Blueberry muffin | 1 small muffin (2 oz.) | 259 | 69 | |||
| ||||||
Croissant | 1 medium (2 oz.) | 231 | 111 | |||
Biscuit, plain | 1 medium (2.5" diameter) | 186 | 71 | |||
Cornbread | 1 piece (2 ½" x 2 ½" x 1 ¼") | 167 | 52 | |||
Corn flakes cereal | 1 cup | 90 | 8 | |||
| Frosted corn flakes cereal | 1 cup | 147 | 56 | |||
| ||||||
| ||||||
Graham crackers | 2 large pieces | 118 | 54 | |||
| ||||||
Whole wheat crackers | 5 crackers | 85 | 25 | |||
| ||||||
Round snack crackers | 7 crackers | 106 | 42 | |||
| ||||||
Chocolate chip cookies | 2 large | 161 | 109 | |||
| ||||||
Chocolate cake | 1 slice of two-layer cake | 408 | 315 | |||
| ||||||
Glazed doughnut, yeast type | 1 medium, 3 ¾" diameter | 255 | 170 | |||
| ||||||
Cinnamon sweet roll | 1 medium roll | 223 | 137 | |||
| ||||||
Food | Amount | Estimated Total Calories | Estimated Empty Calories | |||
VEGETABLE GROUP | ||||||
| ||||||
| Baked potato | 1 medium | 159 | 0 | |||
French fries | 1 medium order | 431 | 185 | |||
| ||||||
Onion rings | 1 order (8 to 9 rings) | 275 | 160 | |||
| ||||||
Food | Amount | Estimated Total Calories | Estimated Empty Calories | |||
FRUIT GROUP | ||||||
| ||||||
| Unsweetened applesauce | i cup | 105 | 0 | |||
Sweetened applesauce | 1 cup | 173 | 68 | |||
Food | Amount | Estimated Total Calories | Estimated Empty Calories | |||
OTHER | ||||||
| ||||||
| Pepperoni pizza | 1 slice of a 14" pizza, regular crust | 340 | 139 | |||
Regular soda | 1 can (12 fluid oz.) | 136 | 136 | |||
| ||||||
Regular soda | 1 bottle (19.9 fluid oz.) | 192 | 192 | |||
| ||||||
Fruit-flavored drink | 1 cup | 128 | 128 | |||
| ||||||
Butter | 1 teaspoon | 36 | 33 | |||
| ||||||
Stick margarine | 1 teaspoon | 36 | 32 | |||
| ||||||
Cream cheese | 1 Tablespoon | 41 | 36 | |||
| ||||||
Heavy (whipping) cream | 1 Tablespoon | 51 | 45 | |||
| ||||||
Frozen whipped topping (non dairy) | ¼ cup | 60 | 55 | |||
| ||||||
Table wine | 1 glass (5 fluid oz.) | 121 | 121* | |||
| ||||||
Beer (regular) | 1 can ( 12 fluid oz.) | 155 | 155* | |||
| ||||||
Beer (light) | 1 can (12 fluid oz.) | 104 | 104* | |||
| ||||||
Distilled spirits (80 proof) | 1 standard drink (1 ½ fluid oz.) | 96 | 96* | |||
| ||||||
* Calories from alcohol are not from solid fats or added sugars, but they count against your limit for empty
calories ― calories from solid fats and added sugars.
The calories per serving are listed on the Nutrition Facts label on food packages. Be sure to compare the
stated serving size to the amount actually eaten. If you eat twice the stated serving size, you will have twice
the calories.
Key Consumer Messages:
● Enjoy your food, but eat less.
● Avoid oversized portions.
● Drink water instead of sugary drinks.
Last Modified: June 04, 2011 11:12 AM
Reprinted from the Dr. Oz web site
Note: While the list includes specific brands, if you find a similar product with the same nutritional value, feel free to use it.
