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A NEW YOU - IOWA LIVING MAGAZINE
Marcia Leeper does high interval intensity training with personal trainer Barb Mendoza at Fitness by Design in Des Moines.
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- Welcome and Introduction
"I've been attending group strength classes for more than a year and in that time my HDL cholesterol (good cholesterol) has risen 16 points and my LDL (bad cholesterol) has decreased 17 points. It is remarkable to see such a dramatic change at a time when I stopped running and swimming due to injuries and shifted my exercise focus to group strength classes. The instructors are certified, well prepared, and lead with enthusiasm and humor. It's healthy and it's fun. I love taking classes at FBD."
Susan - 52 years old
""I have been working out with Tim O'Neil since the first of May, 2005 and achieved great results!! Overall, I have lost 5% body fat, 10 pounds fat mass, and 8.75 inches in measurement. I have tried many diets and programs from Atkins to Weight Watchers and have never achieved long-term success. Tim provides great leadership, a very positive attitude and raises the bar each month. I am confident he has helped me fundamentally change my behavior and my improved appearance, energy level and overall health is permanent.""
Steve L., Client of Tim
""Yoga's a great way to de-stress after work!" -- Susan, Client of Mary"
Susan, Client of Mary
"If I can point out one obvious gift from God, it's having Mary St. Onge as my yoga instructor. She's a perfect fit, like a tailor made suit. She does not merely go through the motions of yoga. She plants seeds of wisdom, she explains the physical/emotional benefits of the yoga poses and is always mixing it up so you are constantly learning. I love how we actually breathe through poses slowly as opposed to sweeping through them like a hectic day. Mary is passionate about what she teaches and with that kind of energy, you get so much more from your practice. She's awesome! "
Julia Auerbach, Twin Pines Yoga, 7 years student
""As a mother of 3 young boys, it is difficult to find time to work out. I know that when I work with Barb, I will get maximum results in the minimum time. Barb has learned a lot about me and knows what to focus on so I get the most out of my workout. She is incredibly motivational and I appreciate her dedication to, not only my health, but my families' health as well." "
RKM, West Des Moines
"If you haven't done yoga with Mary St. Onge, you haven't really done yoga yet. I have done yin yoga, mixed level yoga, Bikram yoga and yoga therapy, so I believe I speak from experience. I had just discovered yin and was trying to learn how to teach it when I started attending yin with Mary. It begins my week with such a sense of purpose, self-esteem and serenity that I may have to travel to Minnesota in the summer. The mixed level is not just the poses, but Mary teaches them with a theme which knits the series of 8 classes together. It means you don't want to miss a class. I have also learned so much more about the marriage of breath and movement that is true yoga. Bikram is relatively new for me, but after experiencing two different instructors, I love Mary's less rote recitation of the poses. I always feel pleasurably wrung out at the end of the 90 minutes. "
A grateful and enthusiastic yogini C.R. -Fitness by Design student & RYT-200
""Last year, I decided to take more initiative with my health. I have been working out with Barb once a week and have recently added 2 fitness classes. I've been very adamant about taking this slow and steady- I want to change how fitness occurs as a long-term commitment. I can say that the variety of activities I participate in through FBD and the exercise I do on my own have really made a difference in my daily life. I'm stronger, more fit and have even noticed that my clothing fits better. Fitness By Design has been an all-around great addition to my life.""
Missy W., client of Barb
""Mary is an outstanding instructor and is very prepared for her 8 week series of classes, which are challenging and interesting. She explains the purpose of the positions, checks regularly to be sure we are in sync with the end goal and gives precise instructions. There is no doubt Mary creates a relaxed and friendly environment; I feel at peace the moment I walk into the studio.""
Client of Mary
"I have felt very comfortable and welcomed at your studio. Because I am "dripping wet" at the completion of each class, I know I am certainly benefitting from the classes. I appreciate the cleanliness of your studio, availability of water, a prompt starting time and your professionalism. I like that you "mix up" the routines and find them all challenging......extremely! Am I dying to come to class........no. Do I feel empowered, happier, and full of energy at the end of each class.......yes. Thank you, Barb, for wanting feedback. That speaks volumes about you and your business!"
Group Strength Client
"My experience with Barb as my personal trainer has been great! I have continued exercising for 7 months which is a challenge for me but is now part of my routine. I have seen wonderful results in weight loss, stamina and balance. I enjoy gardening so much more since I do not tire as easily and can work for hours outdoors. With the variety of exercises and equipment Barb keeps it interesting, challenging and we have a few laughs too."
Becky K., client of Barb
"I started attending Barb Mendoza's strength class once per week just 4 months ago. I also decided to train for another marathon near that time. As a woman in my 50's, I found the strength class to significantly develop my core and overall strength and I believe this really helped me throughout the marathon and, in particular, in the last 6 miles. Barb is very good about watching individual technique within the group class and offers specific feedback to gain the most benefit. I really appreciate that! I completed the marathon taking 5 minutes off of my previous marathon time and qualifying to run the Boston Marathon! "
"Fitness by Design and Barb has truly helped me save my life. I have lost weight, reduced my blood pressure, and become stronger both physically and mentally. As a professional gardener I can tell you that I will be gardening for many more years because of the thoughtful fitness plans that Barb has provided for me. After just a few months of training I want to push my comfort level even farther and see where I end up. Now I believe my body is not getting older... just better. "
Marcia L., client of Barb
"My lungs always feel so expansive the next day, my brain is calmer, and I've lost 9 pounds! There's just something about mindfulness, energy, and quiet that is so wonderful. AND I would like to say: You, Mary, are the BEST! I've been to other yoga classes, and they just don't have the same "spiritual" tone. But it's not preachy... just simple and nice. Also, I don't ever feel that I am in danger of injuring anything. You always focus on just doing what you can without hurting anything which is perfect for me!!"
Client of Mary
""Barb Mendoza changed my life!!! I was able to work with Barb through my employer, Businessolver, as a part of our overall wellness initiatives. Barb personally worked with me to find healthy targets, reviewed me food diary, made suggestions...and continually gave me positive feedback and advice. As a result, I dropped 2 pants sizes, 1 shirt size, lost 25 lbs and ran a 5K! More importantly, she gave me the tools to maintain my health and attain greater fitness. She is a true lifesaver and I am incredibly grateful for her work!" "
Jim G. client of Barb Mendoza
""Working with Barb Lucius has been awesome. I passed my army physical fitness test (APFT) and I did better than I ever thought I could. Barb L. did an outstanding job of working with me over the last 7 weeks, she worked around my low back and knee pain and gave me techniques and training tips that not only helped me get stronger but reduced the amount of pain that I experienced during and after training. I can't thank you enough for my experience with Fitness by Design and I am looking forward to working with Barb L. and your other trainers in the future!" "
"I have been working with Tim for two years and it continues to be a great workout -- never the same thing twice -- but always a challenge. It is great that it can be additive to what I already do. Now my kids come along and the are amazed at how tough it is! It is great!"
Jane H., client of Tim
"I simply can't imagine facing the challenges in my life today without the weekly care and feeding of my physical and spiritual yoga connection with Mary St Onge. I had dabbled in yoga via DVD's, but didn't know how important the in-person instruction can be. Mary takes us all where we are, knowing every day is different, and helps us learn to acknowledge, address and diffuse the physical and mental distractions that impair our clear sense of purpose. Although that may seem a little deep, every once in a while, I just have a practice that lets me tune out the world and breathe. I am so grateful for Mary's loving leadership and her direction that inspires me to challenge myself as we practice together. Still striving for flexibility. "
"I started practicing yoga at a very vulnerable time in my life and in Mary's classes I have learned how to heal myself from within and that it's ok to take care of me first. Through the practice of yoga under Mary's guidance, I have gained more confidence in myself to handle whatever life sends my way. I feel such inner peace every time I leave one of her classes that I can't wait for the next one. Mary is very passionate about yoga and brings that passion into every class she teaches. I highly recommend Mary to anyone who is looking for peace and serenity in their life. "
"In less than one year, I have reached (and surpassed) every fitness goal I set for myself thanks to Fitness by Design. I have lost 30 pounds, 30 inches, doubled my cardiovascular stamina, and completed a 10K -- all things I never thought could happen a year ago. My trainer has been a positive force in my life (and stern when she needed to be) and the class instructors are kind, energetic, and patient. "
Becky M., client of Barb
"I wanted to write a note to you about my experience with Tim at your studio. I really have appreciated all your personal notes as well as the information of what goes on at FBD. I have only been doing this for a couple of months but have been so incredibly pleased. Tim is so professional and thorough in everything that he plans and all his advice. Having the privacy and attention to concentrate on this life style change has been wonderful. I suffered from sporadic lower back pain and the biggest impact the personal training has had so far is that I have not had pain once since I started working out. I also have an easier time carrying my baby and toddler around and being more active with them. I wanted to let you know that I am having a very positive experience and that I think very highly of your studio and your staff."
""Yoga's a great way to exercise & relax both the body and the spirit.""
Karen, Client of Mary
"Fitness by Design has been exactly what I needed. I am so thrilled that I found you all. Barb L. has been amazing, I adore her and we have so much in common... plus she's subtly kicking my butt. And what an amazing soul Mary is! Joining your establishment has been one of the best things I've done for myself in a really long time. Completely worth the commitment, time and money."
JT, PT client
"I love coming to class, each class is different, so the interest I have, and my muscles have, keeps me coming back to see what is next. The personal attention and the smaller size classes are wonderful, the instructor lets me know if I am doing the exercises correctly. My most noticeable benefit, other than feeling so much better, was skiing this past winter, I could do a complete run without stopping, something I hadn't been able to do in a long time. A positive attitude by both the instructor and the class makes this something I don't want to miss.~Group Strength Client"
Group Strength Client
"I am really enjoying my yoga classes with Mary. I've never done yoga and I couldn't have asked for a better instructor for my first experience. Mary is fantastic - she has a very calming effect on my mind and body - can't wait for Monday evenings!""
client of Mary
"I like the classes at Fitness by Design because they are rigorous and demanding, yet carefully planned and monitored to combine strength building and some aerobic components. The instructors are attentive and well organized, so I am confident that I am doing the exercises in the most effective and safe way. The classes are varied enough to remain interesting, but there is enough consistency to create a sense of real progress over time. I am not always happy while actually doing the class, but I am always glad to be there and sorry when I have to miss! I know I've gained a lot of strength and flexibility - and I've had a good time as well! "
"I turned 46 this year and I have never felt better. 4 years ago a friend and I said let's try yoga....and I thought I'm not a pretzel... but we went anyway not knowing what to expect. It has been so beneficial not only for my health but my mental well being. Mary has taught me to have a better posture, how to stretch out with your own breathe for full benefit of the practice. I think one of the most important things also is how to meditate and slow your mind. I recently quit smoking and going to my breath has calmed me down numerous times....Also, Mary say's yoga is a practice-- you're not expected to ever be somewhere in your practice...just what you can do when you can do it. I go twice a week and even got my husband to go on Sunday's with me....he absolutely loves the class..If there was ever a skeptic it would have been me or my husband.....we are hooked and found the BEST teacher "
Jean Dunn and Marty Dunn, Des Moines
"I have been going to strength training classes for over a year now. I enjoy exercising with a nice group of people and have found the class very helpful at both improving my running and preventing injuries. Best of all....I can now see my triceps. "
"You go above and beyond to give everyone individual attention and your dedication to making your studio great is obvious. I have worked out at many places in the last 30 years and hands down yours is the best I've been to. The classes are never the same and always challenging. I love going!! "
""One of the best decisions of my life was to start personal training at Fitness By Design. I feel so much healthier, more energetic and have a more positive outlook on life. What could be more important? If you are looking for a personal trainer, you have found the very best with Barb Mendoza. She deeply cares for every client and customizes a program that delivers terrific results."