Wednesday, December 29, 2010
I can't believe that we will be entering 2011 in just a few days! What a whirlwind of a year it has been for me! I started my business on New Year's eve last year and boy has it exploded! What can happen in a year! I am truly blessed to get to do what I love and help people AND be able to make a living doing it! I still keep pinching myself that it is actually real!
I would like to take this blog and thank all the people that have made this all possible. This will be long so get ready :) First I would like to thank my husband Michael. You have been with me through the good times and bad, seen me at my best and worst, and never once left my side. You are my rock, my inspiration, and my best friend. I love you. Next my old "gym family." I miss you all and will always be here for help or support if you need it. I am glad to hear that we are all doing awesome and kicking butts at our new jobs/ positions. That is because we are the BEST. Always have been and always will be :) My good friends Jen, Bob, Jeff, Lisa, and Doreen. You guys got me through the toughest time in my life when NHF was sold and I was lost and "without a home." I love and miss you all! Okay so we still keep in touch but I wish I could still see you guys everyday :)
Now moving on to my new "home and family." Owner of the RAC, Doug Steinberg, thank you for taking a chance with me and letting me work at THE BEST gym in the area!!! Kathy Tierney for bringing me on "desk" and being one of my biggest supporters- love ya! Beth Morrison for giving me the encouragement and yes "kick in the pants" to finally get certified officially. You ROCK girlfriend! Beth Trout for your support and for getting me my spin class :) :) :) Lynda Rose, the BEST manager ever! Thank you for your knowledge, support, encouragement, and freedom to bring the absolute best to the members of the gym and my clients. You are a true professional and we are lucky to have you! Jason Caldas for all your support and knowledge. Not only are you a great trainer, you are a great person. Lynda Morton owner of Fusion Fitness. You are one of the best trainers and people I have known. You always have a smile and a great attitude! I'm hoping to continue to learn from you :) Tracey Coletti easily one of the best trainers I have known. I inspire to be like you and think you would be proud of me if you could only see me now :) Good "new friend" and fellow trainer and swim instructor extrodinare....Kristen Rego. You are so positive, helpful, dedicated, enthusiastic, loyal etc etc. There are not too many people like you left in the world and I absolutely adore you! Looking forward to working alongside you for many, many years! Love ya! Pilates super woman, Deb Johnson, for keeping me grounded and sane in this sometimes hectic career. Newest trainer to the RAC and my assistant trainer in the next Body Revolution challenge, Evan Crochiere. I think you magically fell from the sky when I needed you to appear! Your enthusiasm and thirst for even more knowledge reminds me so much of someone I know ;) I think we are going to compliment each other well.
Lastly, all the members of the RAC and my clients.... You are so enthusiastic and dedicated and you make my job so easy and so much fun! I love you ALL! Strengths, weaknesses, determination and yes , sometimes whining! There is nothing we cannot do together! Looking forward to working with you guys during the upcoming year!
Here's to making 2011 the best year ever!!!
1:17 pm est
Monday, December 27, 2010
My Snowed in Workout
We had a blizzard here in Taunton yesterday into this morning so running outside this morning was not going to happen. The gym didn't open until 9am so I decided to get my sweat on at home. Plus I was starting to feel a little restless and closed in because of the weather. I knew that a cardio session was just the thing to get me out of my funk.
Downstairs I went to my treadmill in my basement (yes the same one I kill my home clients with :) I started off on my elliptical but grew bored of that quickly and decided that I could run 3 days in a row instead. I didn't want to go long and slow again however so I decided to play some "interval games." I warmed up for a good 10 minutes at an easy run then decided it was time to kick my own butt :) I did 2 minutes at a challenging pace that ended up being an 8 on my exertion scale and 95% of my max heart rate. Then I walked briskly for exactly 1 minute to recover and got my heart rate down to 70-75% of my max and did the quick 2 minute pace again. I ended up doing 10 rounds of this hard 2/ easy 1 interval. Everyone who has ever trained with me will tell you that I don't ever believe in running flat so I did all this on a 1% incline to better simulate running outdoors. At around the 5th or 6th round, that little voice inside my head was telling me I was crazy for thinking I was going to do a total of 10 rounds of this. Now I have encountered this voice on other occaisions when I am working super hard and no I am not crazy. You basically have 2 choices when you reach this point during a tough workout: One is to stop (easy way out) and the other is to say "screw it I AM going to just do this!" You always feel so terrific when you can push past that uncomfortable point and just finish the workout. There is no better sense of accomplishment than when you complete a tough workout and ignore that inner voice!
I ended my workout with a 6 minute cool down on the treadmill at an easy walk. I like throwing in tough intervals on the treadmill at times. I find it easier in a way because the time goes by quickly when you are doing everything for time and the body does not know what is coming. Plus the body will continue to burn a higher amount of calories after a tough interval workout than a long steady state cardio session.
Make a pact to "get out of your comfort zone" at least once every 2 weeks! You CAN do this!
Stay safe and warm :)
1:09 pm est
Sunday, December 26, 2010
The Paleo Diet
I have been doing a lot of reading regarding the Paleo Diet and I found out some quite interesting things. First I have been preaching a diet very similar to Paleo for years now based on past things I have read and experiences I have had myself. It is funny that I now have some scientific explanations as to why eating a certain way helps with weight and health in general. As I stated before, the major differences between Paleo and what I was already practicing are: No dairy products and No starchy carbs. The only dairy that I consume on a regular basis is greek yogurt and skim milk in my coffee as well as the occaisional ice cream treat. As for starchy carbs, I have always tried to limit all bread and pasta and concentrated mainly on eating plain oatmeal and occaisional potatoes and whole grain rice. I don't think I could completely cut out milk and I know I definately could not cut out my oatmeal! I have found by experience that by eliminating starches after lunch that one can get pretty lean within a couple of weeks and actually feel better physically while doing this. What I did find surprising while reading The Paleo Diet by Loren Cordain PhD, is the relationship he has found regarding asthma and auto immune disease and eliminating starches and dairy. His theory (which does have scientific backing) is that these foods cause an increase in the inflammatory response by the body. He also states that by consumming unlimited amounts of fruit and veggies (something that I have also preached), the body has a decrease in the inflammatory response and therefore an improvement in auto immume disorders such as asthma. Why is this so surprising and eye opening to me? Well because I have exercise-induced asthma that really only bothers me during really hot, humid weather. Last summer I had a broken toe and because I could not run (my favorite form of cardio) I ate super clean and cut my starches after lunch completely. To compensate, I was literally eating between 9-11 servings a day of fruits and veggies. I sat back while reading this book and realized that despite having a record breaking hot summer, I did not have to once reach for my inhaler! Wow! If that is not a reason to stop and think that maybe there is something to that diet than I don't know what is! For the record, I did start running again in mid July but continued eating limited starches and abudant fruits and veggies because of how good I was feeling. I will definately be paying closer attention to my diet and will be trying a modified version (I NEED my oatmeal!) It just goes to show you how important diet is for general health and well-being even if you are a workout machine! Exercise is only part of the equation!
The holidays are halfway over, time to start paying closer attention to our diets as well as getting our activity in. It is worth a try to change your diet for the better and see what the health benefits are and also to see how much better you can feel in general. Let's make 2011 the best year yet for our health!
7:51 pm est
Thursday, December 23, 2010
Can You Get Lean Without Cardio?
I was training a client of mine the other day that has a chronic knee injury and discussing nutrition tips with her. The only cardio she is able to do is the stationary bike set at no resistance and at a moderate speed. She trains with me twice a week and I basically train her the way I train myself because she is looking to build muscle. She is also in pretty decent shape and already has a body fat % that is in the ideal range. The discussion ended up focusing on the importance of diet in getting lean. So can you get lean by doing little to no cardio and just strength training? The answer is "yes" if you keep your diet super tight. Diet is at least 80% of the equation. You could be working out like a mad person but if you are eating junk, then you will not have the results you desire. Another important part of the equation is weight training. Muscle is more metabolically active than fat and requires additional calories a day to just exist. Your body requires 50 calories extra a day for each pound of muscle you carry.
I would like to add that I do have this client do leg work while strength training. We actually train legs twice a week and focus on strengthening the muscles of the leg that support her knee.
Right after the holidays are over make a pact with yourself to start eating healthier. Once you get in the habit (and they say it takes 3 weeks to develop a habit), it will be much easier to pass on the junk food. Plus once you start to see the results of "clean eating" you won't want the junk again.
Happy Holidays everyone!
10:11 pm est
Wednesday, December 22, 2010
YOU could be next!!!
Have you ever wanted to be on "The Biggest Loser" but maybe tried out and didn't qualify or were afraid it would be too hard or were afraid to try something again and not get results? Do not despair! The next Body Revolution starts in 2 1/2 weeks! Pick up the phone and give me a call at 774-218-3884. You can also sign up directly at the Raynham Athletic Club. Last day to sign up is January 7th.
It ocurred to me this morning while I was on the elliptical and getting my sweat on that I had 3 clients pull Biggest Loser results the last challenge. Okay so one was not technically in the challenge but trained with me 3 days a week while the challenge was going on. One challenger lost 62.8 lbs in 12 weeks and the other lost 55 lbs. My third guy lost over 50 lbs during the same time period. I know what you are going to say: the Biggest Lose challengers lost over 100 lbs during that contest. Yes but they also did it in 7 MONTHS. My guys lost at least half that in 3 MONTHS! Plus they all continued to work, live at home with their families, and had to do their own grocery shopping and cooking. Wow! That is great results!!! Now remember that some of these guys have tried various other "diets" and programs in the past and not had long term, standing results. Make no mistake, this program DOES work and it will work for you! Do NOT be afraid of trying to lose weight AGAIN and not being able to do it! This program is different because it is a total lifestyle change not merely a "fad." You will be working with me 5 days a week. It entails nutritional support and emotional support. All the challengers become an extension of my "family." I simply will not let you fail! Your fellow challengers will also give you support. This challenge is "life changing." So do not sit back and let it pass bye until the next challenge in the spring. Do not think that you "need to start working out first and get in better shape." I have challengers that have never stepped foot in a gym before signed up to do this challenge! You CAN do this, NOW!!!
1:11 pm est
Monday, December 20, 2010
Busy Week Ahead!
Thought I would give you an update on what is up for this week. Of course with Christmas being this weekend, time is a little tight. I have been doing research, research. and more research on the paleo diet. I am planning on putting a couple of the challengers for the winter challenge on this eating plan so I wanted to make sure I am well versed in it. The major difference with this eating plan and the one I currently preach is the lack of dairy products in the diet. I generally don't recommend eliminating any food groups and will only have them follow this short term. Both calcium and vitamin D are found in dairy products. Of course calcium is also found in other foods such as fatty fish, nuts and seeds, and collard greens such as kale, bok choy, and broccoli.
Also for this week I will be doing my good friend's pilates class. I just recently started adding this into my regular workouts and really like the core work and stretching which we could all do more of. It is surprisingly hard to be able to hold your body weight for extended periods of time! I love a good challenge so I am determined to be able to master it somewhat! :)
Have a good week everyone and squeeze in those workouts!
9:26 pm est
Saturday, December 18, 2010
My Intro to MMA
I had my intro class to MMA this afternoon at Personal Best Karate in Norton. I also got to hang out with my 16 year old daughter Hailey, good friend Nichole Rich, and of course owner of PBK, Master Chris Rappold. The class was taught by top Jiu Jitsu practitioner Professor Glick. So what did I learn? That core, center of gravity, and proper body position is a very important aspect of MMA as well as respect and looking after your partner. Of course the conditioning part of the class was nothing new and easy for me. That consisted of jumping jacks, pushups, squats, shoulder touches in a pushup position, mountain climbers, and all sorts of abdominal work. I felt that I definately had all those elements mastered and could hold my own with anyone in class. The technique for "the throw down" was a little trickier to master. My daughter was quite good at it however and had it down fairly quickly. I will need more practice :) Next we learned the different positions to control someone's movements so as not to have ourselves in a compromising position. We finished with learning how to pin someone down and manipulate their arm to break it (sorry to be so frank but this was all for defensive purposes only). So if someone was to throw a punch at you, you could throw them down on the mat, pin them, and break their arm. Good defensive training. I must say that throwing my daughter down on the mat and manipulating her arm was a little scarey for me and definately for her. You really have to trust your partner. This was a totally different type of training for me and I must say that I did enjoy it. You learn what you are capable of and it is quite surprising what you can do with your body and proper body mechanics.
Have a great weekend everyone and keep learning and growing :)
6:17 pm est
Wednesday, December 15, 2010
Cold Weather Workouts
After running outside this morning, I thought I should do a blog on cold weather outdoor workouts. The temperature in Taunton was 17 degrees this morning with a wind chill down to 11 degrees. Wow was that wind bitter!
I recommend a nice warm, wicking base top to start with. Nike and Under Armor both make nice cold gear mock neck tops. Next layer with a fleece top. That top doesn't need to be expensive, I wore an old Old Navy fleece pj top :) Next you want a wind proof jacket. I wore my son's old Friedman Middle School cross country jacket. It also was lined which actually made me a little too warm. For bottoms, I wore a heavy pair of running tights by Hind. These tights are WARM! If it is even colder, you could put a pair of wind pants on top. I didn't feel the need to this am. I usually will do that if it gets to be closer to 0 degrees with a wind chill. For socks a heavy, thick pair that disperses moisture works well. I also wore a fleece neck gaitor, a thick Under Armor hat (complete with a giant white pom pom :) and my heavy North Face gloves. Those gloves were expensive at $30 but worth every penny! They are the only pair of gloves/ mittens that I have not even had to double up to keep my hands warm! Don't forget your face! When the temp gets closer to the single digits, you should also put something on your face to protect it from frostbite. You could use vaseline or even chapstick. I stock up on sunscreen face sticks over the summer and will use that. It won't cause breakouts like vaseline might.
Make sure you hydrate well before and after your run. Also, don't forget to wear some article of clothing that makes you visible to drivers- it could be a jacket, hat, vest, or gloves. Remember to use your head, if the temperature dips below 0 degrees or it is icy, stay safe and take your workout to the indoors!
Have a great day and don't forget to get your workout in!
9:12 am est
Saturday, December 11, 2010
Winner Of Fall Body Revolution Announced!
We had our celebration banquet at Pasta Bene tonight. Winner of the challenge was announced and boy was it close! Nancy was the winner with a total percentage of weight lost of 18.05% Jerry was right on her heels with a total percentage of 17.75% Whew that was close! I don't want any of the challengers to feel bad however. They have each lost weight and improved their health and quality of life. Everyone wins in this challenge! I am looking forward to working with them in the next challenge and making even more changes!
Are YOU ready to change your life?! Next challenge starts January 9th! Do it NOW!!!
10:03 pm est
Thursday, December 9, 2010
Link for the Jolly Jaunt 5K results is under my fave link tab... check it out! Overall winner Brendan Loftus is a Raynham Athletic Club member.... great job Brendan!
9:31 pm est
Before and After Pics are posted, check them out!
I have had a few days off "mentally" from my program and plans for my future programs. I won't say that I "enjoyed" them though because I am kind of used to being busy and having ideas constantly swarming around in my head. So to not be constantly planning and thinking was kind of odd for me. But.... I am back in full swing!
My up coming next few weeks are full of research and learning. This Sunday I will be taking a WaveMaster Boxing bag class at the Raynham Athletic Club by the BEST instructor: Beth Morrison. You can check out and purchase her videos online. She is a terrific instructor and person who has helped me a lot. The workout is fun, motivating, and challenging! Should be a lot of fun! Next up after that is an introductory class to MMA. I have absolutely NO experience in that sort of activity so I am excited and a little anxious because I do not know what to expect. Plus I will be taking that class after I teach a spin class- hope my legs hold out! That class is taking place at Personal Best Karate in Norton which is owned by the great Chris Rappold. Can't wait! I have also met with one of my good friends and Blue Fish swim instructor, Kristen Rego, to get more tips and ideas for my water-based workouts. I am also busy doing research regarding the Paleo diet because I have a couple clients that I am going to have try it to help get past their plateau. The major difference in that diet and what I currently preach now is that they consume no milk products, legumes, and processed starches of any kind including all breads, pasta, and rice. Now I am not saying that this is THE diet to follow just that I am going to be seeing how it works with a couple clients that are having problems getting that last little bit off. I generally am not a fan of eliminating ANY food groups.
I also kicked up my training this week. I had a good, heavy chest and tricep workout this morning and even did some abdominal work. Like everyone else out there, when things get busy it is tough for me to really focus and get a good workout in. So today I changed that and I can already tell my triceps are going to be SORE tomorrow! Then I came home and had my oatmeal and eggwhites :)
Enjoy your day everyone and remember to stay active!
11:57 am est
Sunday, December 5, 2010
So the final results are in and as you can see it is very exciting! We had one challenger lose 55 lbs and another lose 62.8 lbs! Great job Nancy and Jerry! I am SO proud of you guys! What you have done in just 12 wks is amazing and not easy! I am looking forward to you guys continuing this journey towards health and fitness!
Sandy, although your total weight loss is not as great, you have continued that downward pattern and have not slipped and put ANY of your weight lost back on. Great job! You have come a LONG way! :)
Lisa, I feel that the last 2 or 3 weeks were tough for you. Keep focused and stay strong. The results are worth the effort! I will be looking for you at the gym the next 4 weeks and expect a phone call or e-mail if I don't see you :)
Mike, sigh..., I don't feel that you had your head in this. I know your family life is tough but your health is worth it! Just remember this wise saying (I can't remember who said it) "Those that don't have time for fitness now will have to find time for illness later." Mike that is SO true. Put your head on straight and start doing whatever small changes you can now to improve your health. I am always here if you need help or guidance.
Finally I would like to say that this challenge had the greatest percentage and total weight lost, the fastest 5K times, and not ONE single injury!
I will be busy the next several weeks attending every single class, seminar whatever I can in order to learn more so that I can bring more to my clients, groups, and classes.
Everyone have a great few weeks off (from me only :) and continue with your own paced workouts. See you all next Saturday night at Pasta Bene at 6pm for a well-deserved celebration!
1:36 pm est
Saturday, December 4, 2010
New Program Coming!
I forgot to add that I will be adding a new program starting in January and I am SO excited about it! It is going to be a Teen FitGirl Club starting January 4th at the Raynham Athletic Club. The program will be for teen girls ages 13- 17 yrs old and will consist of an intro to Spinning, cardio, strength training, boot camps, and sports drills. It will be on Tuesdays and Thursdays from 4- 5pm. I am excited to help the next generation stay or become healthy, fit, strong, and confident! They will learn proper exercise form, intensity, and also basic nutrition. It will be a little bit of everything rolled into one. The cost will be $120 for four weeks for both sessions or $60 for four weeks one session. I am very excited to take on this mentoring role and maybe create some little future people like me ;)
Call me for more info!
2:58 pm est
5K Race Results!!!
Our 5K is under our belt. Everyone in the group can proudly say they did a 5K. I know you guys are all wondering how Sandy made out with her goal of running her 3rd 5K EVER in 30 minutes. Drum role please.... her official time was 30.59. Whew! It was so close and I was starting to worry that she wasn't able to pick up the pace enough that last mile! But she did it! Great job Sandy! You have cut 7 minutes off your last 5K time and 16 minutes off your first 5K race. You should be so proud of yourself! I know I am!
Next Lisa: You cut 9 minutes off your last 5K time. Wow! Great job! Plus you ran the entire race! So proud of you!
Jerry: You cut 9 minutes off your 5K too! And your only other 5K race was less than 2 months ago! Are you kidding me?!
Nancy: What can I say? You ran almost the entire race AND did it in 40 minutes plus change! I am SO proud of you! You don't realize it but you ran faster during your FIRST 5k than Lisa, Sandy, AND Jerry did in their first races! You might be my new running star! Phenomenal work lady!!!
Okay now I am going to give myself a little credit. Everyone of my challengers did all this plus will have a great last weigh in tomorrow AND I have had not ONE single overuse injury to any of the challengers! That I am proud of because I have pushed every single one of them and they have responded and then some. We did this with the proper training and rest days: the smart, healthy way!
Tomorrow is my info meeting regarding my Winter Challenge which will start January 9th. It's at 8:30am at the Raynham Athletic Club. Hope to see some new and familiar faces!!
2:36 pm est
Friday, December 3, 2010
5K Tomorrow!! Last Weigh In Sunday!!
So we have a busy weekend ahead of us. Tomorrow is our 5K. We are doing the Jolly Jaunt in Taunton which starts at the Holiday Inn in Taunton at 11am. Sandy is going to do it in 30 minutes... I can feel it in my bones! Everyone wish her lots of luck because she is very nervous about this! Just remember Sandy, you ran your first 5K not even a year ago and did it in 46+ minutes. You have come a LONG way! The other challengers are ready and I have a goal for them all to run the entire race. You guys can do this!
Sunday morning is our last weigh in. The winner of the challenge will be announced at our banquet December 11th at Pasta Bene in Brockton. Yes now we get to celebrate (in a healthy way of course) and let loose a little!
Don't forget that there is an information meeting this Sunday at 8:30am at the Raynham Athletic Club for anyone interested in the next challenge which begins January 9th. Don't miss out! Do it NOW!!!
8:02 am est
Monday, November 29, 2010
Last Week of Fall Challenge!
We had our week 11 weigh in yesterday and our Sunday morning workout at Raynham Athletic Club. We have 2 challengers pushing a loss of 50+ pounds. Phenomenal job guys! You should be SO proud of yourselves! Plus to have lost weight AFTER Thanksgiving is amazing! I can't express how happy I am with the results :) :) :)
Okay, so we had our workout yesterday and we did another sprint triathlon per request. Yes I think the challengers are glutons for punishment sometimes! They did a 20 minute swim followed by an intense 45 minute spin class, and then a 5k on the treadmill. Woowee! They did awesome!
Saturday is our 5k road race. We will be running the Jolly Jaunt in Taunton that starts at 11am at the Taunton Holiday Inn. Come join us and contribute to a great cause! Sandy has a goal to run it in 30 minutes. Let's cheer her on!
10:28 pm est
Saturday, November 27, 2010
Surviving Holiday Weight Gain
I thought this would be a great time to discuss how to survive all the holiday parties that will be coming up in the next 5 weeks. We are all human and will slip up on our diets this time of year. Actually, I don't like the term diet because that implies that you are restricting you calories and/ or food and that simply is not a way to live or maintain a healthy weight. If you are eating whole, natural foods in the correct amounts several times a day, then you are following the correct 'diet' or healthy way to live. I don't like to get into calorie counting etc because I think it is real tedious and kind of OCD. Watch your portions and eat the proper foods and you will have success!
Okay, back to how to survive this time of year. First, keep up your exercise routine. Time is tight and it is easy to skip because there are a million things that need to get done but make sure you squeeze in a quick workout. Maybe you could get up half an hour earlier and work out before you start your day. Even if all you have time for is a quick 20 minute workout, do an intense, interval session on the treadmill, bike, elliptical, etc. Warm up for 5 minutes and do 1 minute sprints alternating with 1 minute of walking/ jogging. Other ways to squeeze exercise into your day are to take walks during your lunch hour. Have access to stairs at your work? Then there is a mini workout right there. Run up them several times in your workday. Park further away from your destination, take the stairs instead of the escalator, you could even do squats or lunges while baking or cooking. Just KEEP MOVING! Everything counts!
Going to a party tonight? Eat super clean all day and make sure to have a healthy snack and glass of water before you go. Did you overindulge last night at a party? Eat super clean the next day and squeeze in some extra activity! Another trick for the ladies, carry a small bag in one hand and a glass of water in the other.
Okay so we are human and do deserve to treat ourselves once in a while. That's okay, just think moderation! Do you really need to have 3 drinks or try every dessert? Sip water in between drinks and only pick one or two things to eat that you absolutely love. Watch those portions! Only have small servings of those foods. If you do get off track, pick yourself back up and go back to that healthy living ASAP.
4:36 pm est
Wednesday, November 24, 2010
Thanksgiving Healthy Recipes
Some healthy recipes to help with your holiday feasts!
Oven Roasted Root Veggies
1 lg butternut squash halved, seeded, and peeled
3 lg yukon gold potatoes scrubbed
1 bunch medium beets scrubbed and tops trimmed
1 medium red onion chopped into chunks
2 large parsnips chopped
1 head garlic seperated and peeled
2 tablespoons olive oil
1 1/2 teaspoons sea salt
ground black pepper to taste
Preheat 2 baking sheets in oven set to 425 degrees
Chop all veggies into 1 1/2 inch pieces and mix in large bowl
Toss with garlic, olive oil, and salt and pepper
Carefully remove preheated baking sheets from oven and spray with Pam
Spread veggie mixture evenly on baking sheets
roast until golden brown approx 45 min to 1 hr
Spinach Pomegranate Salad
10oz bag baby spinach
1/4 cup red onion sliced thin
1/2 cup walnut pieces
1/2 crumbled feta cheese
1 pomegranate peeled and seeds separated
4 tablespoons balsamic vinaigrette
Place spinach in bowl. Mix in onion, walnuts, and feta. Top with pomegranate seeds and drizzle with vinaigrette
8:21 pm est
Monday, November 22, 2010
Sunday Weigh in and Workout
We had our week ten weigh in yesterday and the results are phenomenal! Make sure to scroll down to the bottom of the page and check them out!
Jerry is down a record 50.4 lbs! That is the most that has been lost in a challenge of this sort! Nancy was down 13 this week for a total of 45.8 lbs! Incredible! Great job! Keep it up! Plus they have 2 more weeks to go!
Sandy is down a total of 12.8 lbs but this is her 3rd challenge and she has lost a total of 59 lbs in 8 months! Plus she has cut over 10 minutes off her 5k time! Keep up the great work Sandy!
This is also Lisa's 3rd challenge. She has lost a total of almost 62 lbs in 8 months. She will tell you that she now needs this program to maintain her weight loss. That is fine Lisa. Slow and steady wins the race right?!
Mike..... hello? Are you still with us?? You and I both know what you are capable of when you put your mind to it. Let's finish these last 2 weeks with a bang and a big weight loss! You can do it!
We did our Sunday morning 5k run outside followed by a hike in Massasoit State Park. The air was cool and crisp and there were lots of other people walking, running, and biking. We had a great workout! It was a nice change of pace from the stuffy gym and stopwatch!
We are gearing up for our next challenge which will start January 9th. If you are interested please contact me or come to my information meeting which will be held on Sunday December 5th at 8:30 am at the Raynham Athletic Club.
Hope to see you there!
9:23 am est
Wednesday, November 17, 2010
Women and Weight Training
A lot of women are under the misconception that weight lifting will give them "big, bulky" muscles. I have had women also tell me that they carry large amounts of muscle in one body part and do not want to train that body part for fear that it will become "bigger." Rest assured ladies that we do not have enough of the hormone testosterone circulating in our blood to build those kind of muscles. In order for a woman to put on a substantial amount of muscle, she must be eating large quantities of protein and lifting super heavy in a way that requires a spotter and forced reps, or else altering her hormonal balance (and by this I mean steroids). As far as the body part that carries "so much muscle," it usually is a case of having an adequate size and strength muscle with a layer of fat covering the muscle that is making it look so big. The single activity that will make the biggest change in the composition of your body is weight lifting. The reason is that a pound of muscle is a lot more dense than a pound of fat. This means that the same pound will take up less space. Also, muscle is more metabolically active than fat. It takes 50 extra calories a day to maintain a pound of muscle. That means that the more muscle you carry, the more calories your body requires to maintain it. So if you were to take in the same amount of calories now and gain 5lbs of muscle, it would take up less space and burn more calories. You would end up losing weight in the long run. That's a win/ win.
Another big reason to weight train is that our bodies start losing muscle mass as we age. After the age of 25, we can lose up to 5% of muscle each decade. The only way to prevent this is with weight training and proper nutrition.
So ladies, don't be afraid to pick up those dumbbells!
2:18 pm est
Sunday, November 14, 2010
Sunday weigh in and Triathlon
Since we pretty much had an "off" week with our weigh-ins last week, I had decided that we needed to step up our workouts. Monday we did "Run Gone Wild" which is pretty much a spin class done on a treadmill. Tuesday was our spin class. Wednesday we did weight circuits alternating with sprints and hills done on the spin bikes. Thursday was weight and cardio circuits done with kettlebells and the treadmill or stairclimber. Today we did a "sprint" triathlon. That consisted of a 20 minute swim done in the RAC pool followed by a 45 minute spin workout and then a 5k on the treadmill. Whew! I can safely say for everyone that did this workout that it was tough! Great job Jerry, Lisa, and Nancy! You guys rock!
Don't forget to check out the results at the bottom of the page!
11:40 am est
Thursday, November 11, 2010
Working to Intensity
Do you ever wonder why one person you see at the gym all the time looks phenomenal and another person who is there just as often doesn't even look like they work out? They could even be doing the same type of cardio or even classes. They could even be work out partners. The most likely explanation would be that the person who looks to be in great shape is working at a higher intensity than the other. So many people just get in a zone and muddle through their workouts at an easier, comfortable pace. Now of course they are still getting some health benefits by being active. Any activity is better than no activity at all. However, if you want to make significant changes in your body, you had better be working out to intensity. What this means is that when doing cardio, you better be getting your heart rate up to the upper end of your working heart rate zone. If you do not have any medical conditions, that would mean between 65-85% of your maximum heart rate. A heart rate monitor is a good way to keep track of your heart rate during cardio to make sure you are training at the correct intensity. If you can easily carry on a conversation, you are probably not working hard enough. Of course you should always check with your doctor before beginning an exercise program if you over the age of 40 or have any medical conditions.
Another way you must work out to intensity is when you are doing strength training. If you are doing bicep curls and you can easily bang out 12-15 reps using a 20lb dumbbell, then it might be time to pick up the 25lb dumbbell. Of course, your form should never suffer while doing weights as this could lead to injury.
So guys, work out hard at the correct intensity often, watch your diet and success will be yours!
5:12 pm est
Sunday, November 7, 2010
This morning the challengers had their weigh in and group run/ walk. We are 3/4 of the way through the fall challenge. This point of the challenge is typically the toughest part of the challenge. Combine that with Halloween last Sunday and you have an even tougher time. We had a couple of weight gains (come on guys, you CAN do this!) and a small weight loss for another challenger. Jerry stayed true to form with the highest weight loss of the week. Nancy is away on vacation so did not weigh in this week.
After the run/ walk, we did a circuit workout at my house using my giant rope, ladder, stairs, pull up bar, and bosu. We also did sprints after each circuit. We did a total of 4 circuits.
Be sure to check out the photo section because some new pics were added.
7:13 pm est
Saturday, November 6, 2010
I thought I would post a new recipe since it has been a while since I have posted one. This is one of my favorites that I eat on an almost daily basis. It is high in healthy carbs, decent in protein, and also has some fruit for fiber, vitamins, and antioxidants. The walnuts also add extra protein and healthy fat. Cinnamon has also been shown to help regulate blood sugar levels. I usually will eat this either for breakfast along with some eggs, or before a cardio session.
Healthy, Easy Oatmeal:
1 cup water
1/2 cup old fashioned oats
5 or 6 whole walnuts
1 chopped apple
Mix water and oatmeal in microwaveable bowl and microwave at 50% power for 5 1/2 minutes. Add splenda and cinnamon and stir well. Add chopped apple and crumbled walnuts.
2:52 pm est
Tuesday, November 2, 2010
I just thought I would write a quick, general note regarding what to eat. So many times people cut way back on calories because they think that is the way to lose weight the quickest. PLEASE, we want a healthy, maintainable, lifestyle change. Diets don't work for several reasons: They are too restrictive, they encourage cravings, they slow the metabolism, they promote nurtient deficiencies, and most importantly, they are not able to be maintained! As soon as you come off your "diet," the weight will come back on and more. The healthiest, best way to lose weight is following a small, frequent eating schedule with protein to help boost the metabolism. Protein is essential because it requires more energy to digest and keeps you feeling full longer. Plus it is required for tissue repair, hormone regulation, muscle growth, and helps maintain muscle mass if you are working out hard and cutting calories. Fruits and vegetables are also important for fiber, vitamins, minerals, and antioxidants. And don't forget your water!
8:55 pm est
Sunday, October 31, 2010
Another Sunday Workout!
Hoping everyone has a safe and happy Halloween! Today my Body Revolution challengers did an obstacle course outside at the Raynham Athletic Club. It was a beautiful morning so we did our run/ walk outside followed immediately by the obstacle course. The course consisted of hurdle runs, ladder drills, soccer drills, tire pulls and carries, side shuffle walks, tire runs, high knee runs, and of course burpees, jump rope, walking lunges with a barbell, jumping jacks, and sprints with a kettlebell. Whew! We did 3 practice runs through and then did a time challenge. Everyone did an awesome job! Lisa won the time challenge...great job Lisa! Then we finished with a good, old fashioned tug of war using my giant rope. Jerry tried to win it alone against the girls but they proved to be too strong! Good effort though Jerry and everyone else! I hope to have some pictures posted soon. Be sure to scroll all the way down and check out week 7 results, they are phenomenal!
Have a great Halloween and remember, don't eat the candy!!
11:13 am est
Friday, October 29, 2010
I want abs!
I get asked a lot of times what someone can do to get a 'six pack.' Interestingly enough, it is usually really thin people that ask me this that appear to have low body fat levels. It is not enough to simply be thin and lean. Body composition has a lot to do with this. What I mean by this is that your level of muscle in relation to the rest of your body makeup makes a difference. It is usually not enough just to be "lean." Of course you need to do cardio to burn the fat off that can cover your abdominal muscles. You also need to do some weight training in order to increase your overall muscle tone. Another very important part of building muscle tissue is diet. This is probably the most important equation in the quest for a 'six pack.' Simply restricting calories will not get you a six pack. One needs a healthy, balanced diet that includes enough lean protein to build muscle. A clean diet with adequate protein and the right training program will give you the results you desire.
4:24 pm est
Tuesday, October 26, 2010
Night time munchies
I have a lot of people tell me how good they are with their eating during the day but once the night time comes, they have a hard time with their cravings. The first bit of advice I can give you is to make sure that you are eating adequately during the day. If you eat healthy, natural foods in small amounts at frequent intervals, that will help you cut way down on cravings. Second piece of advice would be to make sure you are not actually really thirsty. Have a glass of water and wait a bit. Maybe you could go for a walk or do something else to keep yourself busy and distract you. Something that keeps your hands busy will also help. Maybe you enjoy knitting or crossword puzzles. Next I would tell you to whiten your teeth. Don't laugh, this really works! If you are using the strips that you keep on for 30 mins, you have that amount of time to have your craving pass. Plus who likes to eat something right after they brush their teeth? It actually messes up the flavor of the food anyway. Lastly I would tell you to just stick with it. Once you get over the habit of eating something at night, it is easier to resist the bad stuff. If you are still hungry after all that, have a piece of lean protein with a small fruit and don't sweat it.
8:13 pm est
Sunday, October 24, 2010
Another Sunday, another fun workout!
Every Sunday I like to take my Body Revolution weight-loss challenge group out of the gym for a different, fun workout. This week we went to a cornfield maze in Plympton, MA. Of course, we did our 5k walk/ run first from the gym. Everyone did well on their run/walk with more running then walking at this point. After, we were off to the cornfield. There was a twist however: all the challengers had to carry in a backpack the remaining weight that they wanted to lose for the challenge while they did the maze. That meant that we had some carrying 15-25lbs on their backs. The maze took us just about an hour to complete. Everyone was so happy to take the backpacks off at the end! Just a reminder of how heavy and uncomfortable it is to carry around extra weight! Make sure to check out the new pics in the photo section of our maze adventure!
6 more weeks remaining in the fall challenge. Next challenge begins January 9! Don't miss out!
1:10 pm est
Thursday, October 21, 2010
Just wanted to let you all know that I posted some new pics to the photo section. They are from my last Body Revolution Challenge workout which we did last night at the Raynham Athletic Club. We did a 1 hour circuit workout in one of the racquetball courts. It was an obstacle course bootcamp that focused mainly on cardio.
Also, I will be starting to teach a spin class at Fusion Fitness on the South Easton/ Mansfield line starting in November. The class will be on Saturday mornings at 9:30am.
10:16 am est
Wednesday, October 20, 2010
my workout routine
So I have a lot of people ask me about my workout routine. My usual schedule is to run 5 miles 3 times a week. I also teach spin at the gym that I work at 2 times a week. I teach a 7pm spin class at the Raynham Athletic club on Tuesdays and a private spin class for my Body Revolution challengers on Thursday evenings. I like to run because it clears my head and spinning is a super intense workout that will fry your legs and keep your body's metabolism humming long after class is over! In order to get lean and build symmetry, you need to do some sort of weight training. I currently follow a 3-4 day split dividing up my body parts. Of course there are other ways to work out that will combine both cardio and weight training in the same session. Everyone is different and has different preferences and time limits. Bottom line is that you need cardio and weights and stretching in order to build a strong, balanced, healthy body.
9:08 pm est
Monday, October 18, 2010
Healthy Recipe: Eggplant Parmesan
Large, Fresh Eggplant
1/2 cup Fat-Free Mozarella Cheese
3 cups Classico Spagetti Sauce (or Home-made sauce)
Garlic powder to taste (I use about 2 TBS)
Oregano (about 1 TBS)
Preheat oven to 350 degrees
Spread 1 cup sauce into bottom of 11x9 ungreased pan
Slice eggplant into thin slices and place atop sauce
Spread remaining sauce on top of eggplant
Sprinkle with garlic powder and oregano
Top with mozarella
Bake for 45 minutes or until eggplant pierces with fork
Serve with grilled chicken. Well rounded meal with protein, tons of vegetables and antioxidants!
9:18 pm est
Saturday, October 16, 2010
Day One of the site
Welcome to my new site! Check back here often for news and tips.
4:27 pm est