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	<title>Wendy Roche - Personal Fitness Trainer - Asheville, NC</title>
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		<title>Wendy Roche - Personal Fitness Trainer - Asheville, NC</title>
		<link>http://personaltrainerasheville.com</link>
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		<title>Boot Camp Thank You</title>
		<link>http://personaltrainerasheville.com/2013/05/01/boot-camp-thank-you/</link>
		<comments>http://personaltrainerasheville.com/2013/05/01/boot-camp-thank-you/#comments</comments>
		<pubDate>Wed, 01 May 2013 11:59:02 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1191</guid>
		<description><![CDATA[I&#8217;ve got some amazing clients.  I know I&#8217;ve said that before but it&#8217;s the truth! For the last several years I&#8217;ve run a boot camp up until recently.  As a farewell present, a number of people that have taken that boot camp class for years wrote this amazing workout for me and did it with [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1191&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Kevin Moonwalking</title>
		<link>http://personaltrainerasheville.com/2013/03/25/kevin-moonwalking/</link>
		<comments>http://personaltrainerasheville.com/2013/03/25/kevin-moonwalking/#comments</comments>
		<pubDate>Mon, 25 Mar 2013 23:02:36 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1174</guid>
		<description><![CDATA[Don&#8217;t get bored at the gym, try moonwalking&#8230;or pushing heavy things with people on them down the hallway.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1174&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Client Of The Month!!</title>
		<link>http://personaltrainerasheville.com/2013/03/19/client-of-the-month/</link>
		<comments>http://personaltrainerasheville.com/2013/03/19/client-of-the-month/#comments</comments>
		<pubDate>Tue, 19 Mar 2013 13:59:18 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1099</guid>
		<description><![CDATA[I&#8217;ve got some amazing clients.  They come to me for all different reasons and they all know that I can help them achieve their goals.  I thought I&#8217;d share with you a short story of my client of the month; Carol!  Carol and I started working together back in May 2011.  She came to me [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1099&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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			<media:title type="html">wendyroche</media:title>
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		<title>Choose To Be Remarkable</title>
		<link>http://personaltrainerasheville.com/2013/03/11/choose-to-be-remarkable/</link>
		<comments>http://personaltrainerasheville.com/2013/03/11/choose-to-be-remarkable/#comments</comments>
		<pubDate>Mon, 11 Mar 2013 23:22:02 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>
		<category><![CDATA[asheville boot camp]]></category>
		<category><![CDATA[Asheville personal trainer]]></category>
		<category><![CDATA[group fitness]]></category>
		<category><![CDATA[lose weight]]></category>
		<category><![CDATA[personal trainer Asheville]]></category>
		<category><![CDATA[weight loss]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1162</guid>
		<description><![CDATA[I have a boot camp client that, because of her work schedule, isn&#8217;t able to come to boot camp as often as she&#8217;d like to.  She came in this morning because she was going into work a little later in the day and said, &#8220;This is the first chance I&#8217;ve had in weeks to come [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1162&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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			<media:title type="html">wendyroche</media:title>
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		<title>My Clients Are Amazing</title>
		<link>http://personaltrainerasheville.com/2013/02/22/my-clients-are-amazing-2/</link>
		<comments>http://personaltrainerasheville.com/2013/02/22/my-clients-are-amazing-2/#comments</comments>
		<pubDate>Fri, 22 Feb 2013 15:03:16 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1159</guid>
		<description><![CDATA[I have a lot of women come to be wanting to do pull ups.  Pull ups are not impossible but they are very difficult. I have 6 ladies right now that can do pull ups!!!  And that doesn&#8217;t include any of my boot camp clients.  That number is much high including them.  If you set [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1159&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>My Boot Camp Clients Are Amazing</title>
		<link>http://personaltrainerasheville.com/2013/02/22/my-boot-camp-clients-are-amazing/</link>
		<comments>http://personaltrainerasheville.com/2013/02/22/my-boot-camp-clients-are-amazing/#comments</comments>
		<pubDate>Fri, 22 Feb 2013 14:47:38 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1155</guid>
		<description><![CDATA[Don&#8217;t let the name scare you from trying a Boot Camp Class.  They&#8217;re fun, high energy, and you get to learn new things!  Betsy has been coming to boot camp class for a while now and here she is showing off her skills.  A 1 arm ball toss.  Amazing!!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1155&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://personaltrainerasheville.com/2013/02/22/my-boot-camp-clients-are-amazing/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">wendyroche</media:title>
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		<title>Heart Rate Monitor Readings</title>
		<link>http://personaltrainerasheville.com/2013/02/20/heart-rate-monitor-readings/</link>
		<comments>http://personaltrainerasheville.com/2013/02/20/heart-rate-monitor-readings/#comments</comments>
		<pubDate>Wed, 20 Feb 2013 17:10:05 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1102</guid>
		<description><![CDATA[  Heart rate monitors are an easy way to see if you&#8217;re working as hard as you need to be and to see if you&#8217;re resting too long.  I make sure not to let my heart rate drop too low between sets, that way I can get me most benefit from my time in the [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1102&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">wendyroche</media:title>
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		<title>2013: 20 Reps 13 Exercises</title>
		<link>http://personaltrainerasheville.com/2013/01/29/2013-20-reps-13-exercises/</link>
		<comments>http://personaltrainerasheville.com/2013/01/29/2013-20-reps-13-exercises/#comments</comments>
		<pubDate>Tue, 29 Jan 2013 22:28:13 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1079</guid>
		<description><![CDATA[&#160; The first monthly challenge here at O3 Health and Fitness for the new year of 2013 is a tough one.  Since we&#8217;re at the beginning of what will be an awesome year we thought we&#8217;d start things off with an awesome workout challenge.  The structure is 20 Reps of 13 Exercises done for time. [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1079&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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		<title>Clapping Pull Ups</title>
		<link>http://personaltrainerasheville.com/2012/10/30/clapping-pull-ups/</link>
		<comments>http://personaltrainerasheville.com/2012/10/30/clapping-pull-ups/#comments</comments>
		<pubDate>Tue, 30 Oct 2012 21:03:38 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1063</guid>
		<description><![CDATA[This was my very first attempt at doing clapping pull ups, as you may be able to tell by my expression.  I tried these based on a conversation I was having with a client who said she had read an article that explained why women couldn&#8217;t do pull ups.  She and I discredited the article [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1063&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">wendyroche</media:title>
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		<title>How To Write A Workout</title>
		<link>http://personaltrainerasheville.com/2012/10/23/how-to-write-a-workout/</link>
		<comments>http://personaltrainerasheville.com/2012/10/23/how-to-write-a-workout/#comments</comments>
		<pubDate>Tue, 23 Oct 2012 15:30:01 +0000</pubDate>
		<dc:creator>wendyroche</dc:creator>
				<category><![CDATA[Just The Facts Please]]></category>

		<guid isPermaLink="false">http://personaltrainerasheville.com/?p=1055</guid>
		<description><![CDATA[Writing workouts is what a large portion of what my job consists of.  My clients appreciate it when they come in and their workout has already been thought of and written out for them ahead of time.  I wanted to go over some key elements that I think should be in your workouts to make [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=personaltrainerasheville.com&#038;blog=7225472&#038;post=1055&#038;subd=personaltrainerasheville&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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