Wednesday, December 28, 2011
Saying Goodbye to 2011, Looking Ahead to 2012
This being the last week of 2011, I have to sit back and reflect on 2011 and all that has happened. I said it last year and I am saying it again this year...Wow what a year! I am looking at the 2 year anniversary when I officially made a career change from nursing to personal training. I had contemplated getting officially certified to train many years before but was afraid to take that giant step. You see, there are a lot of personal trainers out there and the competition can be tough. Of course, since personal training is not regulated by the government like nursing is, it is much harder to find a good, qualified trainer who is legit out there. You have to go solely by reputation and references unless of course you are working for a big gym that has a sales department and a slick salesperson selling for you. Remember people, ALWAYS check for nationally accredited certifications when looking at a trainer! Ask to see the certification and make sure it is from one of the top agencies like: ACE, NASM, ASCM, Spinning, or AFAA. I have been doing a lot of workshops lately and have noticed a common theme. All of those agencies share credits when trying to get cec's to maintain my current certifications through ACE and Spinning. Coincidence? I don't think so!
So taking that giant step to finally get certified was a big decison. I have seen a lot of people get certified to train over the years and yet not really get clients. I really have to thank the key people in my life for the encouragement they have given me along the way. First my husband, Michael, who not only runs the maintenance side of my persoal training studio, but also the business side. Thank god he is a mechanical engineer with his MBA in business! He also became spinning certified last summer and teaches spin classes at my studio! A giant 'thank you' for everything that you do and for being my number 1 supporter! Next my friend and fellow fitness fanatic whom I have known since my daughter was born 17 years ago: Doreen Agresta. Even though we don't catch up as often as I would like, you have been a huge influence in everything I have done. Thank you for everything over the years! My good friends from my Norton Health and Fitness days who have been with me every step of the way from when I worked the front desk at NHF to finally getting certified through ACE to personal train: Jen Marciano, Jeff Parham, and Bob Bohn. Without you three, NONE of this would have been possible. From a shoulder to cry on when NHF was sold and the staff and my 'gym family' was split apart, to getting certified and THEN opening my own training studio, you guys have been beside me supporting me every step of the way. I love you guys and look forward to seeing what we can accomplish together next! A HUGE thank you to Lynda Rose, who is now at MetroSouth, for getting me started in personal training at my old gym and letting me stretch my wings and grow while there. You are truly a great person and business woman and MetroSouth is so lucky to have you! Thank you! My personal training clients that have been with me through the year and in some cases years: Every increase in ounce, every additional repetition, every pound lost in body weight, every single exercise you are able to finally master, I celebrate with you. Remember, 'Impossible does not Exist!' If you can dream it, we can do it! I look forward to continuing to work with you in 2012. To Kim Matthews, Executive Producer at TCAM, thank you for giving me the opportunity to publicly televise my challenges. I really believe that it was fate that allowed us to meet and team up. I am looking forward to being able to reach out and touch more people that have been struggling with their weight. I want people to know that there is a legitimate, local place that can help them without giving them empty promises or trying to sell them unneccessary products that don't work. My fellow spin instructor and client: Sara Call aka the machine. Thank you for your enthusiasm and dedication to spin as well as being an awesome client!! My son Ryan who is away at college and my daughter Hailey. A huge thank you for taking care of things at home when I am away. As Hailey has said, "the house would burn down if not for me." Thank you guys xoxoxo. My running coach for the challenges and client of almost 2 years, Sandy Allen. Thank you for your enthusiasm and dedication to the challenge and all the challengers! Love ya!
So what is in store for the upcomming year? First we recently became an official Spinning Facility. I am so proud to be one of only a few in the area to be able to say that. Next, we will be starting our second yoga session. Ann Brock has been a wonderful additon to the Body Revolution family! I am so happy to have her on board. Another person who does what she does simply because she loves it! Love you Ann! Next, my client and future Tri Fit and fitness model, Allie Parham, will be getting Flirty Girl certified and will be teaching Booty Beat classes. The potential this young lady has is incredible! Allie I love you to death and am so glad we started working together last March! xoxoxo
I myself am not content to sit by with the status quo. I will be attending a workshop in January to get Kettlebell Instructor certified. I am also attending a workshop next month to get certified in TRX Suspension training. I ordered a Multi Mount and 6 stations to add to my studio. I am thrilled to be able to offer this service! It is a terrific, challenging, full body workout and there are no other facilities in the area that offer this. I am also currently studying to get my Lifestyle and Weight Management Consultant certification through ACE. Whew! I am also looking to run another half marathon in March. I am looking at the New Bedford half. I firmly believe that if you are going to 'talk the talk' you should 'walk the walk.' So I will be busy training for that. Of course, the grand daddy of all upcomming events: the Winter Challenge will be starting January 21st. We are currently up to 7 challengers, I have only 2 spots open. Why not decide to make this the best year for you?
Have a great holiday everyone and I look forward to making 2012 the best year yet!
3:24 pm est
Changes, New Additions, and More!
I have a lot of new stuff to share with you all. First, we will be adding a Sunday morning spin class with Michael at 8am starting January 8th. His Wednesday 7pm class will be put on hold for now. January 8th is also the start date of the new Power Yoga session. The first class is a free trial and will be at 9am, immediately following spin. The cost of the 8 week yoga session will be $50 and Ann Brock will once again be teaching. Flirty Girl Fitness Booty Beat will be starting Friday, January 27th at 7pm. That class will be taught by Allie Parham and you will need to wear pink and bring attitude! Refreshmnents (healthy of course) will be served following this class. Last but not least, I am happy and proud to announce that TRX Suspension Training will be coming to Body Revolution! The order for the multimount and 6 stations has been placed and we are looking at delivary in 6-8 days! I will be getting certified in TRX on January 22nd so I will be adding classes beginning that week. I will post the days and times of the classes when it is finalized but I am looking at a Wednesday or Thursday morning class at this time as well as incorporating it into my challenge and SPINtensity class. The addition of an evening class is also being considered but my personal training right now in the evenings is booked. Stay tuned as I try to jumble some of my evening slots around.
Keep checking my facebook page: Body Revolution because I tend to update that page more frequently than my blog.
See you all soon!
2:54 pm est
Sunday, December 25, 2011
Merry Christmas Everyone!
I hope everyone had a happy and safe holiday. It's always great to take a step back from all the hustle and bustle of the season and slow down and spend time with family and friends. I am very fortunate to have my family close by and was able to spend Christmas Eve and day with them. My son was also home from college in Boston and this is the last year that my daughter will be home before she too goes off to college. Where does the time go?! I can remember so many Christmas' when they were little like it was yesterday,
I was also able to sleep in a little and get a good run in during the brief snow shower we had this morning. I am seriously thinking of doing another half marathon. I am looking at the New Bedford half in March. My yoga instructor, Ann, is also doing it so we shall see... I would do it for the sole reason of keeping my running in check during the upcomming super busy training season. It would keep me honest when I am tired and think about skipping a run. I am hoping I can fit in 2-3 runs a week in addition to the 5 spinning classes I teach. I would treat the half like a long run and not worry about times, PRs, etc. I tend to do better with my training when I have a goal set. That would be my recommendation to anyone that struggles with motivation. Set your sights on an upcomming event or race. It is harder to skip training when you know you have an ultimate goal you are training for.
So what else is new or coming to Body Revolution in the New Year? Flirty Girl Fitness will be starting the end of January. I am also taking a Kettlebell course and TRX suspension training workshop. I am looking forward to bringing more to my clients. I am also studying to get my certification in Lifestyle and Weight Management from ACE. Of course, the Winter Challenge will be starting January 21st. I have 6, maybe 7, already signed up for the next challenge. That leaves 1 or 2 spots open. If you are interested please get in touch with me asap! This challenge will also be followed and filmed by TCAM TV. To see footage of the Fall Challenge, go to the 'Links' page and watch it on my YouTube channel.
I am looking into bringing in some new equipment too. I will be getting some steps to utilize in my challenge and SPINtensity class. I am also waiting to talk with my equipment supplier regarding something else that I will announce as soon as it becomes finalized. I am so excited and cannot wait to share it with you all!
Last but not least, Body Revolution became an official Spinning facility! The banners are hung and we are officially listed as a facility on the Spinning website. Speaking of spinning, tomorrow morning should be a great class. I have a lot of celebrating to spin off tomorrow!
Have a great week everyone and remember to get those workouts in!
7:04 pm est
Sunday, December 18, 2011
Only one more week to go until Christmas. Then we will be able to start getting back to a more normal routine. Keep fitting those workouts in! I tell my clients that now is not the time to be trying to lose weight. Try to MAINTAIN your current weight during this super busy time of holiday parties and family/ friend get togethers. That is a more realistic game plan to follow. If you know you are going to be having a little cheat during the day, then compensate for it by keeping your other meals super healthy. Also don't forget to keep up your workout routine and try to get some extra in if you can. Even a couple of extra brisk laps around the mall and taking the stairs instead of the elevator and escalator will help. An extra 10 minutes on the treadmill will help. Better yet, make that extra 10 minutes an interval mix of running and walking to burn even more calories!
Okay so we had the season finale of "The Biggest Loser" this week. The top challengers lost 44% of their body weight in 7 MONTHS. My top girl lost 24% of her body weight in 2 1/2 MONTHS! That is certainly well up there with the Biggest Loser challengers! That is also with my challengers living in their own homes, doing their own cooking and shopping, AND working and taking care of their families! I cannot stress enough how proud I am of all the challengers in the Fall Challenge! I am looking forward to the Winter Challenge so that some new people can experience Body Revolution and make a positive change in their lives!
I have some exciting news to share with you all. First, we are now officially registered as a Spinning facility. What does this mean? It means that we have passed all the tough criteria to become a Spinning facility that was required by Mad Dogg Athletics, the owner of the Spinning program. We have the best, certified instructors, the best bikes in the industry, and we follow the Spin course that is required. Spinning closely follows what serious outdoor cyclists do. It is not an aerobic class on a stationary bike. Spinning helps serious outdoor cyclists to improve their outdoor rides. It is the oldest, original, and best indoor cycling class you can do, bottom line. There are a lot of indoor cycling programs in the area but we are the only Spinning faciltiy.
I am also happy to announce that Flirty Girl Fitness is coming to Body Revolution in January! Allie Parham, my client and future fitness super star, will be attending a workshop the beginning of January and we will be good to go by the end of the month! Allie has extensive dance and choreography experience and was also an athlete in high school. I am sure you will all love her like I do! Flirty Girl is basically fitness dancing with an attitude! It is similar to the dancing that is seen on MTV and VH1. We will be offering it on the last Friday evening of the month. I basically want to have it be a 'girls' night out.' We will have healthy refreshments and will have a blast! Stay tuned, I am so sure you will love it that I will be offering a free first class.
Next up, yoga instructor, Ann Brock will be resumming a new session of yoga in January. The next session will be a Power Yoga class and there will be a FREE trial on Sunday, January 8th at 9am. The cost of the 8 week session will be $50.
Next up, I myself will be busy studying for my Lifestyle and Weight Management Consultant Certification through ACE. I am also registered to take a course on kettle bells in January. I am also looking into taking some additional courses which I think will benefit all of my clients as well as my SPINtensity participants. I will let you all know what it is as soon as I have everything finalized! As you can see, we have been very busy here at Body Revolution to bring you the absolute best in fitness!
Have a great week everyone! :)
6:10 pm est
Sunday, December 11, 2011
Getting Ready for the New Year
We are well into the hustle and bustle of the Holiday Season. I have been super busy like everyone else trying to get holiday shopping and decorating done in between work, family committments, and getting my own workouts in. Remember to take some time to take care of yourself during this busy season. It is easy to blow off a workout because there is so much that needs to get done. Schedule a time get that workout in. You do not need to spend hours in the gym to get a good workout. You can do a half hour interval workout or even a weight circuit workout that will keep your heart rate elevated and get both strength training and cardio in. Squeeze that half hour workout in before work, at lunch, or in the evening to wind down. I always say that even if you are too tired or just don't feel like working out, to try to get in at least 10 minutes. You will most likely find after that 10 minutes is up that you can squeeze in another 20 minutes. You would be amazed at how much a good workout will help decrease stress levels and improve mood. I personally like to go for a run to help clear my mind and improve my mood.
I have also been preparing for the upcomming Winter Challenge. I will be going out this week to look at new treadmills to add to my studio so that I may incorporate more treadmill workouts. I will also be adding steps, medicine balls, and some other necessities. We are currently at 7 challengers. I would like to welcome: Maureen R, Casey M, and Maureen G to the Body Revolution family and upcomming challenge. You guys have no idea what you are in for! You will work extremely hard, make new friends, and lose lots of weight! You will also have the time of your lives! I always tell new challengers that are beginning the challenge that "it's the best thing they will have ever done." I have yet to be told after the challenge that it wasn't. Remember that if you or someone you know is interested in the upcomming challenge to contact me via the contact tab asap. I only have a couple of spots left. This challenge will be starting January 21st. It will run 10 weeks like before and will consist of 4 group workouts a week as well as running 3 times a week with my running coach. It will also be followed by TCAM TV. There will be weekly weigh ins, Saturday field trips, nutrition guidance, and unlimmited support and camaraderie from me as well as the other challenges. There has been over 755 lbs lost to date with an average body weight percentage lost of 9%. Don't miss out!
Have a great week everyone and make sure to take some time to take care of your health this week!
7:22 pm est
Sunday, December 4, 2011
And the Winner is....
We had our last final weigh in live this past Thursday. If you couldn't catch it live, go to the 'Links' section and you can view it either on TCAM tv or on YouTube. The winner was Cheryl Poirier with a weight loss of 22.48%. Awesome job Cheryl! That percentage of weight lost set a new record for all the challenges. We also set records for perfect attendance with Mike Sr and no weight gained throughout the challenge with Steve. I would like to also note that this particular group of challengers also had the most significant gains in fitness. This challenge was without doubt the most successful challenge to date! Great job guys! We also had fun because this challenge was filmed and followed on local cable. The Winter Challenge will also be followed on local cable. I have 4 people already signed up for the Winter Challenge and another 3 people interested. I will only be taking 9 challengers tops so if you are interested, please get in touch with me asap.
The 1st Annual Holiday Open House went well and I am looking forward to some new people joining us here at Body Revolution for spinning as well as individual training and maybe the challenge. If you were unable to stop by but are interested in getting more info, please contact me via the 'Contact Link' or stop by for a visit any Saturday after 10am.
I also was busy this weekend with my Body Revolution team running the Taunton Jolly Jaunt. I am happy to announce that we all did very well placing in the top 3 in almost every division we entered! Nancy ran a personal best of 34 minutes... awesome job! I myself won my division and came in 6th for the woman but my time of 24 minutes was not what I had wanted for a time. My intense effort and the cold air did not sit well with my exercise-induced asthma and my lungs were feeling it yesterday and today. I now remember why I stopped racing 5ks. If I can find the time to train, I would like to possibly focus on another 1/2 marathon. We shall see...
On tap for the month off between challenges will be to learn more Plyo Power and hopefully get certified and I am also looking into a Weight and Lifestyle cert through ACE. I will also be actively searching for some new equipment for the challenge as well as 2 more treadmills so that I can add some treadmill workouts.
Have a great week everyone and remember to get that activity in.
7:18 pm est
Sunday, November 27, 2011
Big Week Ahead!
We are heading into the first week of December. There are a lot of things happening this week. First, our final weigh in for the Fall Challenge takes place this Thursday night at 9pm and it will be LIVE! I am looking forward to sharing all the great work the challengers have been doing. I have been saying all week that this challenge has had the most significant improvement in all the contestants fitness levels compared to past contestants. I have the contestants all doing things that were not possible in the beginning of the challenge. I am very proud and pleased with all the improvements the challengers have made. At the 8 week weigh in, we have a challenger that has already lost 17.5% body weight which is SO close to surpassing our previous record which happened at week TWELVE last Fall! All I can say is incredible!!! Be sure to tune in Thursday night to capture the last weigh in. There will also be a special episode running at 8pm that I believe may feature some bloopers.
Next Saturday is also the Holiday Open House at Body Revolution from 3-7pm. There will be raffles, prizes, and refreshments. There will also be available for purchase for the holidays: personal training specials, gift certificates for hair and massage services, Silpada jewlery, Arbonne skin care, hair feathers, face painting and more! Get your holiday shopping done and give the gift of health and beauty! Come down and check it out! Everyone that joins us will have their name put in for a raffle for free training! No purchase necessary!
Next Saturday at noon also happens to be the Taunton Jolly Jaunt 5k. If you want to join the Body Revolution team and run/ walk for a good cause, visit their website and sign up online! This race is always a blast! You can dress up in festive gear and will be given jingle bells to wear on your sneakers. I am also hoping to beat my adult 5k record of 23.01 which I ran in 2000. I am hoping to prove that spinning really does make one a better runner. I have not raced a 5k since that one so wish me luck!
Enjoy the week and hope to see you all next Saturday!
7:22 pm est
Sunday, November 20, 2011
I cannot believe Thanksgiving is Thursday! We are also down to our last week and a half of the Fall Challenge. Our last weigh in will be held live at the TCAM studio on Thursday, December 1st. While we did not have the best weigh in last Monday night, I am confident that the last 2 weeks will go out with a bang! The challengers have been working hard last week. Yesterday we had our 5k in Borderland State Park. We did the Shining Stars Turkey Trot. I am really surprised we didn't see any real turkeys because the entire race took place on a trail in the park. The course was real challenging with an all dirt trail, hills, rocks, leaves, and stumps. We did see some deer on the run. I am really proud to announce that Cheryl, Mikey Sr, Jim, Kristie, and of course Steve, all did their first 5k! Great job guys! Told you guys that you could do it! :) Kim, the executive producer for TCAM was on hand to film the start and finish of the race. Stay tuned, that should be airing next Thursday evening.
I am also proud to announce that the Winter Challenge will ALSO be followed on cable! We are looking at a start date of January 21at. This challenge will also be kept to a smaller group. I am looking to have no more than 8-10 challengers tops. I have 4 openings left so if you are interested please do not wait to get in touch with me. Once the slots are full you will have to wait until the Spring Challenge. For more information, please send me an email or contact me via my cell at 774-218-3884.
Okay, since Thanksgiving is this Thursday I thought I would give you guys some pointers. The first thing I would recommend is to NOT skip a workout on Thursday. Get a run/ walk in as soon as you get up or after you put the turkey in the oven. Attend a class, I will be having s SPINtensity class Thursday morning at 8am that will be an hour and a half long. It is a combo spin/ bootcamp class and burns a TON of calories. One of my clients that weighs 135 lbs burned 800 calories in 45 minutes via her heart rate monitor. You could burn 1600 calories during this class! If you are interested in taking it, please send me an email. I only have 2 bikes left. My next tip would be to load your plate with turkey and tons of veggies Thursday. Skip any butter, margarine, gravy, or sauces. If you are not sure there will be a plain veggie dish, bring one! Stay away from the stuffing and breads. If you must eat dessert, pick your absolute favorite and only have a small portion. Also, make sure you have a big glass of water and a small snack like an apple before you go. Avoid the appetizers! Again maybe you could bring fresh veggies and a light dip. Again, do NOT skip your workouts on Friday and Saturday. For my challengers: I will be at the gym Tuesday from 7-11am and 4-8pm. Wednesday I will be at the gym from 8-12 noon and then 4-8p. Friday, 8a-noon and 4-8p. Please come in during any of these times to get some extra cardio in!
See you all next week and have a great Sunday!
11:32 am est
Sunday, November 13, 2011
Week 7 Weigh in Tomorrow
I cannot believe that the week 7 weigh in is tomorrow night! Where does the time go?! I can proudly say that the challengers are doing awesome! They are still as focused as they were on day 1. Past challenges have shown that the challengers start to fade about half way through the challenge. My job then gets tougher. Not only do I have to keep the workouts varied, safe, and somewhat fun, but I also have to keep them focused and motivated. For me that is the hardest part. I can proudly say that I do believe I have converted another challenger over to spinning! Like I have said before, if I can convert just one person over per challenge to enjoying exercise than I am happy!
So Saturday is our challenge 5k. We are doing the Turkey Trot in Borderland State Park in Easton at 11am. I am excited that the challengers will be meeting this milestone! I have had past challengers be converted over to runners after doing a couple of challenges. I do believe I officially have another to add to that list: Congrats Nancy Coelho on running in your first 5 mile road race! I am so proud of how far you have come! Your determination that I have seen from the very first challenge you did is unbelievable! You are without a doubt, a ROCK STAR! I am so happy and honored to have shared this major accomplishment with you! You are a true runner now! Keep up the terrific work! :)
I also have more exciting news to share with you all. I am excited to announce my first Holiday Open House at Body Revolution. It will take place December 3rd from 3-7pm. On hand will be raffles and refreshments. You will also be able to do all your holiday shopping in one place! There will be personal training specials, hair salon gift certificates, massage gift certificates, Arbonne skin care, Silpada jewlery, and more! Come down and join us!
Have a great week everyone! :)
8:39 pm est
Sunday, November 6, 2011
Into November we go!
I can't believe it is November already! Time certainly seems to speed up as one gets older. It seems like just the other week I was commenting about the Holiday season!
This past weekend I had the privelage to attend the Boston Balance which is a fitness seminar weekend put on by the best in the business: Spinning by Mad Dogg Athletic, ACE, AFAA, and NASM. I was able to attend several classes in spinning, TRX suspension training, Plyo Power, HardCore Strength, Flirty Girl, Kettlebells, and so many others! I had the opportunity to meet Josh Taylor and Meg Mcneely of spinning, both ex pro cyclists and Master Spin Instructors. Josh is well known throughout the industry and sells out his classes. Meg was awesome and I was able to learn a lot from her. I also had the opportunity to meet fitness icons Gay Gaspar and Mindy Mylrea (creator of gliding discs). I also had the opportunity to meet Acea R Theroux creator of Plyo Power. I can't forget Abbie Apple for her TRX circuit class which was phenomenal and I will be implementing some of the exercises with my personal training clients. No matter how much one knows, there is always something new to learn. I am always trying to learn and absorb whatever I can. I constantly read books and articles on fitness. I once had a trainer tell me several years ago that she didn't bother to read my favorite magazine, Oxygen, because "once you know the basics, it's all the same." Are you kidding me?! There is ALWAYS something new to learn and if you run into a trainer with that mentality, find a new trainer! I picked up so many new tricks over the course of the workshops. I just hope I can remember it all to share with you all!
Tomorrow night is our week 6 weigh in of the challenge. We are into the stage where dedication and consistency is most important. The challengers that can keep their focus and determination will have the best weight losses in the next few weeks. I also know that there are a couple that are actually starting to like how they feel after they work out. I am hoping that I have a couple that will continue with spinning after the challenge and some that will continue working out. Unfortunately, the other important component of the challenge is diet and the challengers will have to maintain what they have learned during the challenge regarding diet and nutrition. This is the hardest part but I always tell them at the beginning that I will help teach them how they can maintain their new diets and allow for an occasional cheat. There is no doubt that this current challenge is the most successful challenge yet as far as weight loss numbers go. I certainly hope it is the most successful in permanent lifestyle changes! I want the challengers to know that I, and my training studio, am always here and open so that they may continue after the challenge is over!
Have a great night and see you all this week!!
Sunday, October 30, 2011
Week 5 down!
We have officially ended week 5 of the challenge and are halfway through the challenge. Week 5 weigh ins are being done tomorrow and the results will be posted on the website next week and Tuesday at the gym. Everyone has been working so hard and I am looking forward to a great weigh in. We are also less than 3 weeks away from our 5k. We are scheduled to run the Shining Stars Turkey Trot in Easton on November 19th. The challengers have been running Tuesday evenings and Saturday mornings with Sandy, our running coach. Thursday evenings, they are suppose to be doing running and cardio at the gym. The 5k is a huge milestone for the challengers and many from past challenges have continued to enter other races. I am looking forward to running with the challengers.
This morning a group of my clients participated in the Cape Cod Marathon Relay. It was the first time I have ever run alongside marathoners. They certainely are a tough bunch. The determination on their faces and their perserverance was amazing to see. I am so happy and proud to have been a part of it. My team did a great job. We all ran great times. The scenery was beautiful and it was a nice, challenging course. We lucked out because we had a 'Nor'easter Saturday afternoon and night here in southern New England. Luckily the course was dry but boy was it WINDY! I was able to chat with a couple of ladies after the race that had done the half marathon the day before AND the marathon the next day! They call it the "Chowda Challenge." What a pair of strong women! I don't think I will ever run a marathon never mind a marathon the day after a half!
I thought I would write a little piece on overtraining. I purposefully have given all the challengers a day off everyweek on Sundays. I tell them to get in an "active recovery" activity which means that they do something that is fun yet active. I also have the workout schedule for the challengers to not do more than an hour of activity the other days of the week. This is because our bodies need a day to recover and heal. If you do not let the body recover and do too much activity too often, it will eventually break down and you will get overuse injuries. I also specifically space out the running so that they have at least 1 day off in between runs. The other workouts are also spaced out so that the challengers are not doing the same activities too close together. For example, if we do weights on 1 day, I make sure the next workout we do different activities like boxing and spinning. I have had great results in past challenges following this method. Unfortunately, we have one injury that occurred a while ago before the challenge started and has gotten worse. Selena, we are all wishing you a fast, speedy recovery. Take your time and let your body heal. Everyone else, please do not push it and do more than 1 hour a day of activity. I have never done more than 1 hour at a time in my whole life unless I am running and training for something. Do not run, spin, box etc all in one day. Your body needs to rest and recover too. Also, if you are overtraining, it can actually have the opposite effect on weight loss. Your body may adapt and have you crave unhealthy food because it needs the calories or your body may break down. Weight loss is like a marathon, you want slow and steady. Those that sprint run the risk of burning themselves out or hurting themselves. My challenges run year round and my most successful challengers have done more than 1 challenge. Some have done 3 or more to get at their goal. Pace yourselves and listen to your bodies! I want you all to be healthier once you finish the challenge not unhealthier!
Have a great Halloween everyone and do not eat the candy!
6:30 pm est
Sunday, October 23, 2011
Starting Week 5!
I can hardly believe that we are entering our 5th week of the challenge! I am proud to report that all the challengers are working extremely hard during their workouts and most are working equally as hard at changing their diets. We had a couple of slip ups last week but I think that we are all back on track! Speaking of last week, we had a great week of workouts. We did an extremely tough kettlebell workout last Monday night that you will all be able to watch on cable this Thursday night. I got several evil eyeballs during the workout and even almost had some swearing (love you Nancy! :) We had some poor weigh ins last Monday so I pushed the challengers really hard after the weigh in. The few that slipped up realized their mistakes and I am confident that we have fixed them. The guys on the other hand had a fantastic weigh in last Monday! Keep up the great work guys!
So after our workout from hell on Monday, we did a boxing workout on Wednesday and a good, old-fashioned spinning workout on Friday! Saturday we traveled to the Sauchuk Farm in Plympton for a cornfield maze hike. We had a great day for it too! Of course our cornfield maze had a twist to it: All the challengers donned backpacks with assorted weights in them to make it more challenging. The whole maze took us about an hour to complete. We had split into 3 groups and the group that was able to get all the "monopoly punches" and get out of the maze first, won. It was a close game and we all had a blast! You will be able to catch footage of that later next month on cable.
I thought I would write a short blog today on eating. The longer I do this challenge, the more I come to realize that there are so many different reasons why people have issues with eating and weight. After all, we grow up being rewarded with food. Anytime we go out to eat, it is a happy occaision. We get ice creams when we get good grades in school, have a sore throat, or don't feel well. We learn to associate food with happy occaisions. When we get together with friends and/ or family, food is usually involved. So how do we learn to equate food with being necessary to live and function well and how do we learn to reward ourselves with things other than food? I truly feel that we need to do this in order to change our thoughts and feelings regarding food. It is so complicated. I really do feel though that if people just adopt a healthy way of eating for a few weeks that they will see how much better they feel and how much better their bodies perform. We also need to relearn how to reward ourselves without food. You may have heard this before but it bears repeating: Set a goal for yourself with how you eat and working out. A week is usually a good place to start. If you can get all your workouts in for the week and do well on your diet then you get to reward yourself with something you enjoy that is not food. Some suggestions could be: some new workout music, workout clothes, a pedicure, massage, etc etc. Decide what you like and use that as a motivation to take better care of your body. I think we could all do this to challenge ourselves for the week. After all, the money you will save from not buying junk food could be put towards something healthier. Give it a try. Why not? You have nothing to lose except an unhealthy habit!
Have a good evening and see you all this week :)
5:32 pm est
Sunday, October 16, 2011
We are entering the fourth week of the challenge after our third weigh in tomorrow night. It is confusing to keep track of where we are in this challenge because the results from the previous week's weigh in will always be a week behind. I did this so that the weigh in that takes place on Thursday will be a surprise on cable. I am trying not to leak the results before they air. However, the chart on the poster at the gym has the up to date, current results. Whew! The results of this Thursday's weigh in actually took place last Wednesday!
Okay, so we are well into the challenge and the challengers are starting to show some fatigue. This is completely normal at this stage of the game. The workouts become more like work and the diet is starting to get old. The newness has worn off and it is no longer "fun." I need the challengers to hang tough though. Remember guys, you are being watched and followed on cable! Don't slip! I KNOW you guys are tough enough to stay with me and stick it out. Take it one day at a time. On the plus side, a lot of the challengers' bodies are getting used to the workouts. The exhaustion and extreme soreness is starting to dissipate. The workouts, while still challenging, are now more manageable. From here on out, they will need to stay focused and push themselves hard. The person that can keep that focus will be the eventual winner. Granted though, every person that stays with this challenge will have won no matter how much weight they lose. Even a 5% weight loss will make a positive difference in their health. I have had a couple of the challengers ask me how they can change up their diet. They are starting to get tired of eating the same things. Remember, the less ingredients, the better. Use spices to change things up. Vary your veggies. Starting to come into season are root vegetables. Make it a habit to try a new vegetable every week. Try to cook the bulk of your food for the week on the weekend so that it will be easier to grab food to go for lunch or when you are busy. Experiment with fruit. Try mixing fruit and vegetables together for a unique salad. How about mixing fresh fruit with meat? The combos are endless if you use your imagination.
On the agenda for this week are: Kettlebell/ cardio circuits, running, spinning, boxing circuits, and a cornfield maze on Saturday morning in Plympton. The cornfield maze will be followed and taped by the cable company. I love this workout because while the challengers will have fun and it will be nice to get away from the gym, they will also burn some MAJOR calories!
I am adding a new tab to the website with some of my favorite recipes. I tend to eat the same things everyday but do have a few favorite recipes that I will share with you all.
Have a great Sunday everyone and I will see you all this week!
4:07 pm est
Sunday, October 9, 2011
Another Week Down
We finished our second full week of the challenge yesterday. We celebrated by going to the Cape Cod Canal and doing a bootcamp. We jogged out 1.5 miles and did a bootcamp on the return run. It seemed to me that we didn't have as many stairs and benches to use as workout equipment this time around. We made due with what we had and still got a great workout in. The weather was perfect. One of the challengers brought her teenage children with her and they also did the bootcamp with us. One of the best parts of the Saturday workout "field trips" is that the challengers can bring family with them. This is a great way to get family members involved and encourage family support. It has also led to many of the challengers returning to those same activities and places. The challengers worked really hard. We had a couple of challengers that struggled. I have heard some comments during the week that some felt that they were the "slowest" or that they just couldn't do something because they are "bigger" than some of the others. I want everyone to know this: it doesn't matter how slow or how long it takes you to do something. What matters is that you show up everyday and do your best. The scale doesn't care. Some of my repeat challengers all started off where the "newbies" are now. They also struggled but perservered. What has happended to them is that they are now able to do most of the exercises easier. They also are there to provide encouragement and support to the newer challengers. The work will get easier as the weeks progress, I promise. Do NOT give up! It is so worth it in the end! When they start losing rings and their clothes start to get baggy and/ or fall off that is when the reality really hits home. Most of the challengers will need to buy some new clothes at around the 7th or 8th week of the challenge. I love being able to celebrate with them! By the end of the challenge, the tough earlier workouts will be a distant memory
Okay I thought I would write a small blog on family support. So many times during these challenges I have had challengers complain about spouses/ family members not being supportive of their new eating habits. I have had spouses bring home pizza, bake sweets, and generally tell the challenger that "it won't hurt to have a small piece or bite." I really feel for these challengers because it is always easier to have someone behind you encouraging you in your healthy habits. So what can these people do? The best advice I can give you is to find support, strength, and comfort in your fellow challengers. Know that there are others out there that are fighting the same things as you. Hopefully when those unsupportive family members see how happy, healthy and more full of life and energy you are they will change how they treat you. You need to remember why you are doing this challenge and keep focused. In the end when you are looking and feeling your best, you will have won.
Have a great holiday tomorrow and see you all tomorrow night!
4:11 pm est
Sunday, October 2, 2011
First Week Down!
We finished our first full week of the challenge. As with every challenge I have done, the beginning of the first few workouts are exciting and fun. The workouts get more challenging after the first 15-20 minutes of each workout. The challengers go from being silly and happy, to quiet and concentrating. This challenge is no different. I love the enthusiasm the beginning of each challenge brings. The trick is to continue that momentum throughout the challenge. I am thrilled to have several "newbies" to the challenge. Some of these individuals are new to working out at all. They are all off to a great start. I have had almost perfect attendance at each workout and some challengers are getting in extra on their own. I always encourage them to come to the gym whenever they want to get some extra cardio in. I am thrilled that I have been able to reach out to several new people. My goal is to reach as many people as possible that have been struggling with their weight. I want them to get the courage to take that big, scarey step to improving their health. I know that it is intimidating for some people to start working out. They are afraid they will look foolish and have people stare at them. I want them all to know this: Every person starts off the same way. We all have started out thinking that we are being watched and criticized. I don't want anyone to ever feel intimidated to walk through the doors of Body Revolution. I truly do this job to help people and want everyone to succeed. I will work with you to get you to where you want to be.
I am excited for the first weigh in to happen tomorrow night! Of course, this challenge is extra exciting because it is being followed weekly by the cable station. It is broadcasted in the Taunton, Norton, and Bridgewater areas on channel 15 or 22 Thursday nights at 9pm. If you live outside this area then you can check it out on their website: www.tcamtv.com. Our first recorded workout went well. I hope that the cameras really capture the effort and determination that everyone has during the workouts.
Yesterday some of the challengers also participated in the McCourt Foundation Bike Ride for Alzheimers and MS. It was a 25 mile bike ride to raise money for research. They all did an awesome job! I want to give a special shout out to Lisa Fucillo. She decided to do this ride despite not working out for months. I am so proud of the courage and determination she showed in doing this ride and in also completing it. To the challengers who chose to do the spin class back at the gym instead: I am so happy and proud that you guys showed up and did the class and with such enthusiasm. Keep up the great work!
I will see you all this week. Enjoy the rest of your weekend :)
12:01 pm est
Sunday, September 25, 2011
We officially start the Fall Challenge tomorrow! I am so excited for it to begin! We have a total of 9 people doing the challenge: 5 women and 4 men. I purposefully kept this challenge smaller so that they could have more individual attention. However, make no mistake, the challengers are ultimately responsible for getting themselves to the gym and changing their eating habits. I can give them all the support and guidance and kick their butts in the gym, but if they go home and fall back into their bad eating habits they will not lose an ounce. If they don't show up for workouts or don't give 100% effort during the workouts, they will not lose much either. Every single person needs to take accountability for themselves. I say this at the start of every challenge, I hope they all have tremendous success but if I only have 1 person that makes the permanent lifestyle change, then it will have been worth it in the end for me.
I thought I would write a small blog on diet. It is the first thing that I will be discussing during the challenge. First, diet isn't rocket science. We all know how we should eat to be healthy. Unfortunately, it doesn't come packaged in a pretty wrapper or bottle and isn't sold by some buff model or celebrity. Guys, don't make it difficult and if something sounds too good to be true, it usually is! You want to be eating lean proteins, all fruits and vegetables, and high fiber starchy carbs. That's it. Do your grocery shopping around the outside perimeter of the grocery store. Read labels. Look for protein content, fiber content, and calories. If man has not made it, then it is good for you to eat! Avoid fast food restaurants and bring your own food from home. Plan ahead. If you know you will be away from the house for 12-13 hours, make sure you have your lunch and snacks packed. Invest in a cooler and bring it with you! Try to stay away from eating out. You can get healthier choices in restaurants but you have no control in how they prepare the food. It is usually high in fat and/ or salt. They usually give you 2 or even 3 servings. If you are trying to lose weight, I recommend that you start by revamping your eating habits! My next biggest gripe is supplements. Again, if it sounds too good to be true, it usually is! I have seen a lot of weight loss clinics or programs pop up recently because our obesity epidemic is skyrocketing. They are looking to capitalize on this and make money. People are getting desparate and they are looking for an easy, quick fix. They sell food replacments or supplements that promise you that if you try them, you will lose weight. Some will try to tell you that the food we buy fresh in the grocery store or at the farmstand are deficient in nutrients. I always tell all my clients and any potential clients this: if someone is trying to sell you something and they stand to make money if you buy it, RUN! My biggest concern and anger is with some doctors out there that are charging people thousands of dollars to do their weight loss program. Some are selling packaged meal replacements and restricting their patients' calories to a mere 800 calories a day! I am disgusted that they use their medical name and trust from the public to do this! They will eventually face lawsuits or have their licenses revoked. If you are really concerned about your diet and want someone to break down every meal for you, I recommend that you get a referral to a Registered Dietician. Otherwise, eat your fruits, veggies, lean proteins, and high fiber carbs. Eat a variety of natural, unprocessed food. Watch your portions. Up your physical activity and you will lose weight! It is not an instant process though. You must be consistent and eat like this for the rest of your life. After a few weeks of eating this way, you will not miss the junk food and will be amazed at how good you feel. This is the reality people. This is how you lose the weight in a healthy way and keep it off for good.
I will see you all tomorrow!
3:59 pm est
Saturday, September 17, 2011
Busy Week Ahead!
The change in the seasons is bringing a lot of changes at Body Revolution! This week we will be taping our individual trainer, running coach, and challenger profiles for the upcoming cable TV show, "Losing It." It will run on the Taunton Community Access Channel on Thursday evenings at 9pm. It will also be available on their website if you live outside of the Taunton area. It will follow the journey of 7 individuals during the Fall Challenge. It will capture the work, sweat, and tears that we will all be putting in to make a lifestyle change for the better. I have already warned the past challengers that are signed up to do this challenge that I will be a little tougher during this challenge. The excuses that I would get on a regular basis will not be tolerated. Everyone will need to give 100% effort for this challenge. The work will be tough, their bodies will get tired and sore, and following a healthy eating plan will be tough in the beginning. I always say that the diet is the toughest part of the challenge. I can monitor, encourage, and push them during their workouts but when they walk out of the doors of the gym, they have to fight the temptations and cravings for unhealthy food. They all have unhealthy habits when it comes to food and need to relearn how to fuel their bodies properly. I have also learned over the course of the last year and half that some of the challengers have emotional reasons for their unhealthy behaviors. I will also have to use my knowledge from my psychology minor in college as well as my past experience to help them get over those reasons. We will all have a lot of work to do but I am confident that we can do this! I am looking forward to the challenge!
I also have some good and bad news to share with you all. Unfortunately my former assistant trainer has decided to pursue another endeavor and will not be joining me after all for this challenge or at Body Revolution. Good luck Evan, we all wish you well!
The good news is that I was fortunate enough to be contacted by a yoga instructor that is interested in teaching yoga at Body Revolution. Her name is Ann Marie Brock and when I read her story I was shocked at how similar we both were. She also left a corporate job and potential career as a school teacher to pursue her love of yoga. She wants to share it with as many people as possible and wants to share it with the clients of Body Revolution. Starting Sunday October 9th, yoga will now be offered at Body Revolution. The classes will be held every Sunday morning at 9am. The first class will be a free trial. Again there is no gym fee, commitment, or contract at Body Revolution. I don't believe in locking people in for a service if they no longer want it. Please feel free to stop in and take a class for a per visit fee. Spinning is $5 for a class based on bike availability and the cost for the yoga classes will be $50 for 8 sessions. You have absolutely nothing to lose!
Hope you all have a great Sunday! Get out there and do something active!
8:09 pm est
Sunday, September 11, 2011
I just wanted to give all of you interested in the Fall Challenge a reminder that we are having an informational meeting tomorrow evening at 7pm at Body Revolution. We will go over all the details of the challenge and also sit and meet with the executive director of Taunton Community Cable and Media, Kim Mathews as well as the show's co-host, MaryEllen Yeo. This is a very exciting time for everyone getting involved with this challenge! I cannot wait to get started!
I also wanted to take this time to sit back and reflect on how thankful I am for the people in my life that have made all of this possible.
First I need to thank my mom and husband, Michael for giving me the support and encouragement to leave my stable, lucrative job at the hospital as a registered nurse to follow my dream. You guys never doubted in me and I love you both! Next, my good friends, Jen, Bob, Lisa, and Jeff for standing by me since my days at Norton Health and Fitness. They have been with me through the good and the bad and have never once left my side! I truly love you guys and don't know where I would be without you. Next Beth Morrison for giving me that final "kick in the pants" to get certified. The best sales person and business woman I know, Lynda Rose. Thank you for encouraging me and giving me the freedom to stretch my wings and grow as a trainer and instructor. Michelle Sylvia for putting that bug in my ear that I could go out and open my own facility. Jerry and everyone that sweated and toiled to get Body Revolution up and running. My children for believing in me and putting up with my crazy schedule. You have both grown to be such independent, fine young adults and I am SO proud of you both! Every single person whom I have had the chance to work with. You guys have helped me mold my training and establish my business in so many different ways. All my clients that have made the transition to my new place. One of my "oldest" and most supportive clients who I am so lucky to have gotten paired up with back in March of 2010: Sandy Allen. I am so happy and honored to have been a part of your life changing journey!
I have so much to be thankful for and am looking forward to putting in my absolute best effort to make Body Revolution grow and reach more people!
Have a great Sunday everyone!
11:36 am est
Monday, September 5, 2011
Looking Forward to Fall
I hope you guys had a great weekend. I am sad to see the summer end but am looking forward to a great fall. The fall brings in cooler temperatures, leaves changing, apple picking, pumpkin, mums, and Halloween. Of course it also means that my Fall Challenge is right around the corner. I will be having an informational meeting next Monday, September 12th at 7pm. We will also be meeting with Kim Matthews, executive director of the Taunton Cable Access and Media. We will be going over the challenge and how it will be taped and followed by the local cable station. This is a very exciting time for me and the potential challengers. Just like the show "The Biggest Loser," it will allow the challengers to be followed along the process of becoming healthier and happier. The work will be tough, no doubt about it. But the rewards to those that stick it out through the rough spots will be great. Get ready for an exciting adventure! I know I am!
I also wanted to write a short blog on bad habits. I am like everyone else out there and can fall into bad habits. I had a super busy summer and found myself indulging more than usual in food and drinks that were not the healthiest. I finally took a step back and decided that NOW was the time to stop these habits once and for all. So, this past weekend I decided to get back on my healthy eating patterns. I have gotten strict with my diet two other times before: once when I was getting ready to do my figure show, and another time when I wanted to lean out. I can tell you that the first few days of super clean eating are tough. The cravings are horrible. But each day that goes by gets easier. I made some substitutions to "trick" my body. I have been making and bringing my own coffee to save on the sugar from the syrup that Dunkin Donuts uses to flavor their coffees. The result is that I still have my caffeine fix but save calories from not using the syrup. I switched from pizza with unhealthy toppings to pizza with healthier toppings on Friday nights and have cut down to having one less piece. The biggest change probably of all is deleting alcohol from my weekend diet. Alcohol which is something that a lot of us indulge in on the weekends is actually a double whammy for fat. You of course have the extra, nutritionally empty calories that lead to weight gain. Then the real kicker, alcohol is broken down to a substance called acetate by the liver. Acetate is then used as fuel by our bodies instead of fat. So by having those few drinks with the pizza, the body will break down the alcohol to acetate and use that as fuel, and store the pizza calories as fat! I decided that at this time I was going to eliminate these extra calories and this process and let my body get back to being it's efficient fat burning self. I share all this with you so that you can see that we all are human and have our slip ups. The important thing is to get back on track. We can ALL do it! Start today by eliminating some of your bad habits. It does get easier, I promise!
Have a great week!
6:49 pm est
Saturday, August 27, 2011
Fall Challege is Coming!
I wanted to update you all on what will be going on in the Fall Challenge. First it will start on Saturday September 24th. The group workouts will take place on Monday, Wednesday, and Friday evenings at 6pm. The group "outing" workout will take place on Saturdays at 10am. The weigh in will take place on Monday evenings. Last but not least, the entire challenge will be followed weekly by the Taunton Community Access channel! I have been busy brainstorming on how to make this the best, most successful challenge ever! I am happy to announce that past challenger and graduate, Sandy Allen will be the running coach. She was an original challenger back in March 2010. She has completed 6 challenges and has lost a total of over 80 lbs doing the challenges. She started the first challenge not being able to run from one telephone pole to another and recently completed the Providence Rock n Roll half marathon August 2011! Wow what an accomplishment! She will provide guidance, support, and encouragement, and will be my eyes and ears out on the road running and walking with the challengers. She has a very important job making sure that the challengers stay on task during the runs but I am more than confident that she is up for the job!
Next I would like to announce that fellow trainer at Body Revolution and my assistant trainer for the past two challenges, Evan Crochiere, will be again teaming up with me for the Fall Challenge. Evan is a great trainer with a positive, energetic personality that will bring a lot of energy and "freshness" to the challenge. He is an expert boxer and MMA fighter and I am so lucky to have him be part of the Body Revolution team.
I am very excited to bring this team to the challenge. Also, I am looking forward to working with Kim at the Taunton Community Access Channel and having each challenger followed through this process. This will provide a "face" and personality to each challenger and also will help other people who are in a similar situation relate to the challengers. I can't help but be excited because the local population will be able to watch the challengers transform themselves and may even know or have seen around some of the challengers. We are in the midst of an obesity epidemic and every single person that I am able to touch and help is a huge accomplishment to me. I am so humbled and honored to have been able to have been a part of the amazing clients that I have that have bettered their lives. They are healthier, happier, and have more energy than they can remember in most cases. To just get a sense of how far some of these people have come just look over my 'before and after' and 'testimonial' sections.
Everyone stay safe during the upcomming hurricane Irene. Hope to see you all next week :)
6:35 pm est
Sunday, August 14, 2011
Whew what a Month!
As I sat here to gather my thoughts on what I should write about today, I was suddenly bombarded by all the things that are going on! What you might say is going on? Well today we have the Falmouth Road Race and I have one client running her first race of that distance. She is also new to racing. Good luck Katie! I know you will do awesome! I also have another sort of client running it. You see she takes my spin/ sweat classes on a regular basis. Good luck Lisa P! I KNOW you will kick some serious butt! I am sure there are many other friends that I do not know are running it and I wish everyone who is good luck!
Okay, so today also happens to be the day that my husband, Michael, and 2 other clients are going to get spin certified. Have fun today guys!! I know you guys are going to do well when you start teaching! They will be getting certified by Mad Dogg Athletics, the original and most respected indoor cycling program. I will be proud to be able to add them to my class schedule when the time comes!
I also would like to give a shout out to Carley and Sema who are doing my current Summer Challenge. I haven't talked about it much but it is still going on strong! We are into week 4 and Carley is rocking an 8 lb current weight loss and Sema, who did NOT gain an ounce in between challenges by the way, has lost almost 4 lbs. You guys are doing great! Keep up the great work! We started this challenge with the understanding that most of the challengers wanted to maintain or lose a little bit of weight this time around. This is a tough time of year and I have people that were away last week on vacation and some away this week on vacation. I hope you guys enjoy yourselves! You certainly deserve it! I want to make a comment on the current small but steady weight losses. I know we all like to see the challengers pull big numbers at the weigh in. There is nothing better than when a challenger pulls a 7 lb or more weight loss in one week. However, I want to make a note that the ideal weight loss for lasting success is 1-2 lbs a week. That's it guys! If you consistently lose 1 lb a week for a year, that is 52 lbs in a year! That is nothing to sneeze at! The slower and steadier it comes off, the more likely you are to keep it off. Remember this guys and strive for that 1 lb every week!
Okay so I have some new exciting stuff to share with you all: first, I have a Body Revolution page on Facebook. Please "like" that page to keep up to date on all the happenings at the gym. I update that much more frequently than this blog. Second, I am pleased to announce that due to rapid growth, I will be adding another evening spin class. It will held on Wednesday evenings at 7pm and will be taught by my husband Michael. He has over 5 years experience with spin at the former Norton Health and Fitness and also Fitworld in Cranston RI. This class will officially start August 31st. Don't worry honey you will do great! I also have two other clients on standby for classes that I KNOW will be awesome! Congrats Sara Call (aka the Machine!!!) and Jerry Sylvia on your soon to be certs! This is just the beginning for you guys! Last but not least, due to my super busy training schedule, I am bringing in fellow trainer and my partner in crime for the Winter and Spring Challenges, Evan Crochiere. He will be taking new clients for personal training. He is NTI personal training certified and has an extensive boxing and MMA background. So glad to have you aboard Evan!
One more thing before I post this blog, I have really taken an interest in fundraising and charity events. I will be doing a 25/50 mile bike ride October 1st in Hingham to help raise money for alzheimers disease and Multiple Schlerosis. If you are interested in doing it with us and helping this great cause, please get in touch with me. I plan on doing this with my Fall Challenge group as well. The next event will be October 30th in Falmouth. We will be doing the Cape Cod Marathon Relay. I have 2 teams ready to go but would like to have alternates or even add a 3rd team. Again if you are interested, please get in touch with me.
Have a great day everyone!
10:11 am est
Sunday, August 7, 2011
Official 1/2 Marathon Time!
Just got my official race time... 2 hours and 56 seconds! Couldn't be happier! Should have sprinted more at the end but my cramped up left calf wouldn't hear it. Happy with that time though :) Also, one of my clients ran it in 2 hours 22 minutes beating her goal of 2 hours 40 minutes. Great job Sandy!!! Two of my other clients rocked it in 3 hours 4 minutes. Great job Jerry and Michelle! Michelle also ran this with a migrane that was related to her MS and a completely numb right leg! You are my hero!!! Great job guys! Told you, we HAD this!
1:18 pm est
Back from Vacation and Ready to Go!
I am officially back from vacation. I had a great week on the Cape. I was able to sleep in a little, get some running in, and also get some reading in. What was I reading about? Fitness, fitness, and more fitness! I have some new stuff to share with you all! We also took a day trip over to Martha's Vineyard and biked around the island. That is one of my absolute favorite things to do!
Of course my first day back was spent running the Providence 1/2 Marathon. I had a few clients that had signed up to do it and was talked into doing it too back in April. It sounded like a good idea at the time. I was going through a difficult time at both of the gyms that I used to work at and felt that the 1/2 marathon would give me something positive to focus on. I had no clue back then that opening my own personal training studio and spinning facility was going to be happening and so soon. I started looking at leasing space because one of those same clients had put the bug in my ear that I could go out on my own. I was also growing rapidly training out of my house. I was able to find a space to lease that had the exact set up that I needed and by doing all of the work ourselves, we could afford. So, fast forward to the end of May and the lease was signed and we were beginning construction. The month of June was spent working every spare minute available to get the place ready to go. I had until the middle of June to get everything done. July 1st, the doors of Body Revolution Personal Training were officially open. My training for the 1/2 which had been going so well had to be put on the back burner. I crammed in runs whenever I could often going out in the middle of the hot summer afternoon or even at dusk. I was able to get a couple long runs in on Sundays which I started to have off the middle of June. When my spin bikes finally arrived the middle of July, I found myself teaching 5 spin classes a week and my legs were always so tired and sore. By this time, I was only running on Sundays but was able to make them longer runs. I went into this race knowing that I was not fully trained properly, only running this distance one time in my life back in high school. I had initially wanted to run it in under 2 hours but adjusted my expectations to in at least 2 hours and 15 minutes. I am thrilled that I finished this run in one piece and with an unofficial time of 2 hours and 7 minutes. I am hoping that the "wave start" that they do will make my time closer to 2 hours and 4 minutes.
I am sharing all this with you because as my clients will tell you, my brain never stops. As I am running along, I am thinking of all the different variables that can make a huge difference in a race of this length. You have training of course, nutrition, sleep, speed work, hill work, tempo work, etc etc. I am intrigued by what an individual can do to have a better race and a better time. Having a strong running background since high school and also reading everything I can get my hands on helps a lot. But I can't help but think of things each person can do that will help them and maybe not make as much of a difference to someone else. That is what always fascinates me most about fitness. It is not an exact science and research is always changing. As a result, times in races of this distance are always improving.
I have to say though that there were a lot of runners that could be made even better runners if they were able to train with a personal trainer experienced in running and racing. If you are considering entering a race, think about purchasing a few sessions with me to help you improve. There are so many things you could work on besides running that will make you a better runner. My goal is to make everyone better at what they want to do, bottom line.
Have a great Sunday afternoon and see you all this week!
12:58 pm est
Sunday, July 24, 2011
Week 1 Summer Weigh In
We finished out our first week strong in the Summer Challenge! Everyone that weighed in lost weight, great job! Special congrats to Carley who lost 3.8 lbs. You are off to a great start girl! This challenge will be more of a low-key challenge. Most of the challengers want to maintain their past weight loss or lose just a little bit more. They know that this time of year can be tough because of vacations, cookouts, etc. So instead of stressing out over it, they have chosen to enjoy the summer in moderation and continue with small weight losses. I look at it this way, a loss is a loss and an improvement in one's health. I always say that I work for the client and value their input. So I agreed to change the weigh in to Friday evenings for this challenge only. I also am more inclined to call this a Maintenance program instead of a Challenge. In any case, the challengers will be aware of what they are eating and will be able to alter their diets so as not to put on any pounds. You have to learn how to live in a regular world with moderation. If anything, this challenge will help the challengers recognize when they have overindulged and help them get back on track. It will help them learn how to "cheat" in moderation and not gain weight.
On another different note, I would like to remind anyone that reads this to please, please keep their animals restrained and out of trouble! I had a little dog jump out of an SUV at me while I was running this morning. It was on a busy street and his owner was probably driving at 40 miles an hour which is the speed limit. The poor baby definately broke his leg but hopefully did not suffer internal damage. That absolutely ruined my long run this morning! Last year I had another little dog break his tie out chain and run after me in the street. He was not so lucky and really got whacked by a car. I still can hear the loud crack of the car as it hit him and his constant crying while I frantically tried to find his owner. Guys please keep your animals securely tied out or safely in your house with you. They absolutely rely on their owners to keep them safe!
7:00 pm est
Thursday, July 14, 2011
We started our Summer Challenge this week at my new facility. We actually have a pretty good turnout for a Summer Challenge. I plan on doing more weights this time around since most of the challengers do my spin classes 3 times a week. For those that are not able make the spin classes, I recommend doing any type of cardio that gets the heart pumping and one sweating. We will also be training to run a 5k sometime in September. We have 7 returning challengers and a new person.... welcome Carly! So glad to have you join our wonderful group! You are sure to have fun while getting fit! I am looking forward to being able to do different types of workouts. We will also be doing a bike "field trip" to Martha's Vineyard.
Also, it's been 2 weeks since Body Revolution Personal Training has been officially open. All my equipment has come in. I am just finalizing some touches in the spin room. I have black walls and black lights in the spin room. I am waiting to get some glow-in-the-dark street signs made and also to put some graffiti on the walls. I plan on having the clients write on the walls with glow pen. I am also waiting to have fans intalled on the ceilings. I am very happy with how everything is turning out. I feel that it has a very good vibe in the room. The bikes are awesome and the room size is perfect. I will be debuting my "Sweat" class Saturday morning at 9am. It will be a combo spin/ bootcamp class. I had the opportunity to teach it at one of my former gyms and it was very well liked. I look forward to sharing it with my Raynham crew.
I must say that I am very excited and pleased by how well I have been received by my neighbors in the plaza and the new clients that are finding my place and starting to train. I couldn't have wished for a better start! If you haven't had the chance to stop in and check it out please come by! I am open Friday 7am to 1pm and will be back in the gym around 5pm for my group training. Saturdays I am there 7am until 2pm.
Have a great weekend everyone and hope to see you soon!
9:26 pm est
Sunday, July 10, 2011
Summer Challenge Starting!
We will be starting our Summer Challenge tomorrow at 6pm. If you are interested and I have not spoken to you, please go to the Contact section and send me a message. I will be able to answer questions tomorrow afternoon. We are meeting tomorrow night at 6pm for our weigh in and before pics. The group workouts will be on Monday, Wednesday, and Friday evenings at 6pm and will take place at my new facility, Body Revolution Personal Training located in the Raynham Marketplace. I have 9 people set to take on this challenge and change their lives! You could do it too!!!
Also, I would like to post that I will now be offering spin classes at my new facility. The classes will be on Monday and Wednesday mornings at 9am. The evening classes will be held at 7pm on Tuesdays and 6pm on Thursdays. Saturday mornings at 9am will be a "sweat" class which is a combo spin and extreme bootcamp class. It is guaranteed to make you sweat! For questions and to sign up, please see the contact section. There will be a $5 drop in fee on available bikes. They are available on a first come, first serve basis.
Hope to see you all this week :)
9:23 pm est
Sunday, July 3, 2011
Happy 4th of July!
I cannot believe we are into the holiday weekend! This is my favorite time of year. I love being able to get outdoors more. Whether it is a nice, long run by the lake, roller blading, biking, cookouts with family and friends, going to the beach, or just walking my dog around the neighborhood, I absolutely live for this time of year! Summer please slow down!
I wanted to let everyone know that I will be having an 'Open House' next weekend at my new training studio. Come on down Friday, Saturday, or Sunday and check out my new facility! I will be there at 7am Friday and Saturday until about noon and Sunday from 10-2. If you cannot make those times send me an email and I can set something up with you! I am looking forward to sharing my new studio with you all. This studio was created to better serve you, the client and customer. I now have the freedom to set up my own classes, use ALL of my workout toys, and charge my own prices which will not only give you TONS of variety, but will also make it very affordable. Everyone should be able to afford fun, safe, and effective training. Even if you are only interested in spin classes, I will offer a fun, intensive workout using the absolute best spin bikes on the market at an affordable rate. You have absolutely nothing to lose!!!
On a side note, I thought I would write a small blog on why I chose to go into personal training. As some of you might already be aware, it can be a tough career. The hours start very early in the morning and often end late in the day. My typical day starts at 6:30am and goes until 8pm at night. Saturday morning hours are a must. Your hours are not set in stone and cancellations happen. Income can be very unpredictable. So why do I love this job so much? Because what other job out there allows you to work with 1) elderly or disabled people trying to maintain or improve their health or quality of living, 2) young adults trying to find their way through the rocky adolescent years and find their self esteem, 3) athletes rehabbing from injury or trying to improve their game, 4) people who have struggled their whole lives with their weight FINALLY lose the weight and gain their health 5) peeple that have numerous disorders help prevent injury, illness, or disease 6) and finally, people that have been working out but are bored, not seeing results, or simply want someone to regularly kick their butts! I love the challenges that every client presents me with! Being a nurse, I also like to take care of people and 'fix them.' I also love teaching a brand, spanking new client how to weight train effectively and properly. Everyone can benefit from a structured exercise routine!
Have a great holiday and I hope to see you next weekend at my open house!
5:22 pm est
Saturday, June 25, 2011
Post Challenge Dinner and Party!
We had our post challenge celebration dinner last night at Pasta Bene in Brockton. The winner of the Spring Challenge was announced. Drum roll please.......the winner is......Sandy Allen! It was a close race! Nancy Coelho and Karen Harnois came in second and third. Great job guys! Your consistency and dedication have really paid off! I am so happy to have been a part of your makeovers. I am looking forward to moving on with you guys in the Summer Challenge! The other challengers should not feel bad about not winning because you guys are all winners. You took the first step in trying to change your lives for the better and put in a lot of blood, sweat, and tears. Keep up the fight! The end of the challenge is just the beginning for you to practice what you have learned the past 10 weeks. I will be seeing some of you in the Summer Challenge and some of you for 1:1 training. In the meantime, get your workouts in and keep those diets tight!
Okay so I have really big news to share with you all. I have been super busy the past 3 weeks getting ready to open my own personal training facility. The name will be Body Revolution Personal Training and it will be located in the Raynham Marketplace next to Royal Pizza. I hope to be up and running full steam ahead the first week of July. It will offer 1:1 personal training, spin, and of course the challenges. It is a 2029 sq foot facility that offers all commercial grade gym equipment as well as the top of the line and number 1 rated spin bike, the Star Trac NXT. I hope to have the spin classes up and running as soon as the bikes roll off of the delivary truck! I will keep you all updated!
By opening my own facility, I needed to leave the Raynham Athletic Club which has been my home away from home for the past 1 1/2 years. I would like to thank everyone at the RAC for all your support, enthusiasm, and friendship. I will miss you all! Of course you are all welcomed to stop in and visit me anytime you want. I would like to thank the owner of the RAC, Doug Steinberg for bringing me into his wonderful gym family. It really is a great, friendly gym for families and has a top notch pool and aerobic program. I would also like to thank Lynda Rose, former general manager of the RAC. Thank you for the encouragement and support to get certified, teach classes, and yes undertake the challenge solo when it fell apart last summer. You were right, I CAN do this! Kathy Tierney for bringing me on desk and getting my foot in the door, Beth Trout for ALL your help, support, and encouragement. Beth Morrison for giving me the "kick in the pants" to finally get certified and all the other trainers that are still at the RAC or have moved on. Jason Caldas who opened his own Crossfit facility in March in Bridgewater. I have the ultimate respect for you and your knowledge. All the members at the RAC, thank you for your energy, support, enthusiasm, and for making the RAC such a fun place to work. You guys are a great bunch!
My plans for the summer are to get my facility off and running, and to get certified in kickboxing as well as nutrition. Of course, to also have the best challenge yet... the Summer Challenge! I am looking forward to rolling up my sleeves and getting busy, LET'S DO THIS!!!!
12:06 pm est
Sunday, June 19, 2011
Final Weigh In
We had our final Spring Challenge weigh in this morning. We had some big total losses of 27.3 lbs by Nancy, 21 lb by Karen, and 19.8 by Sandy. Way to go guys! I am so proud of you all!!!! Everyone else, I am also proud of your hard work and effort, keep at it! I am looking forward to continuing working with you guys as you continue on the road to a healthier, happier you.
We had several obstacles that needed to be overcome during this challenge. We had a wedding (congrats Mikey G! We look forward to your return :) and several illnesses that interrupted a couple of challengers. I hope that you guys affected will continue to strive toward a healthier lifestyle. We had some space availability issues at times at the gym and had to rework workouts last minute. We also had a couple of challeners that wanted to do 1:1 training but because of manager and policy changes at the gym, found themselves doing the challenge again. We found a way to adapt, change workouts last minute, and accomadate illnesses and individual workout goals. This was easily the toughest challenge mentally for me but I can say that I am super proud of how it ended. We have challengers that have lost 87 lbs and 100 lbs since the Fall Challenge started and also have one challenger that has lost over 100 lb since her very first challenge with me spring of 2010. I have several currently training to run a half marathon and others training for 10ks. I also have a challenger that is pursuing a career change to become a personal trainer himself. There is no doubt in my mind that this challenge is worth the blood, sweat, and tears that is at times required to get the job done. There is absolutely nothing more rewarding than this challenge! I love all you guys and am thankful to have become a part of your lives!
The next challenge will start Monday, July 11th. It will be a condensed summer version. The workouts will take place at 6pm on Monday, Wednesday, and Friday nights. The challenge will last 9 weeks and the cost is $375. If you are interested, please go to the contact section and send me an email.
I wish you all a safe, healthy, and happy next three weeks off until we begin again!
8:57 pm est
Sunday, June 12, 2011
Week Nine Weigh In and 5K
We had our week nine weigh in this morning. Nancy rocked a big weight loss this week... 7.4 lbs, awesome job lady! She is a testiment that hard work, determination, and a tight diet can bring terrific results! We have one week to go, who is going to win this?!
Next we carpooled over to the Attleboro YMCA for our 5k road race. We ran the Sensata Technologies race for the cancer cure. The course was mainly flat except for one slight incline. The weather was perfect for a race, cool and overcast. Several challengers ran PRs. I had told the challengers before the start of the race that my plan was to run in with each challenger. I would go out with the fastest challenger, finish with them, then run back for the next. I started the race with Jen W and Sandy A. Jen took off like a rabbit! We ran our first mile split in 7:45! We were up there with the eventual winners of the race the first half mile or so! I must say, Jen, you really made me work the beginning of this race! I can proudly say, Jen W ran a PR by 3 minutes... her time of 26:44 was 3 minutes faster than her previous record. Great job Jen! The next 5k will be in 25 minutes, you can do it! Next up was Sandy. Sandy also ran a PR in 28 minutes. Great job girl! Nancy and Selena were next in 35 minutes which was 3 minutes faster than Nancy's 5k time she ran last month. Woohoo!!! Jen S also ran a great race in 36 minutes. Sema, who was late to the race by 10 minutes, also did well in completing the course in 34 minutes. Unfortunately, we had several people working today and they had to miss the race. We'll get it next time guys! Also, a big congratulations to Mikey G who got married yesterday! Wishing you guys a great honeymoon and lots of luck! I'll see you when you get back :)
We are in the final week of the challenge, time to kick it into high gear guys! It's now or never!!!
See you all tomorrow!
4:59 pm est
Sunday, June 5, 2011
First Sunday in June Workout
I cannot believe that we are well into the month of June! Where does the time go?! I must say that the last couple of weeks have been rather tough for this challenge. We have had graduations, weddings, and end of the school year activities. A lot of challengers have been MIA lately due to these comittments. Like I have stated before however, one needs to make time for fitness and health. Perhaps you could get up a half hour earlier and get in a cardio session. Lunchtime presents a great opportunity for a power walk. Lunges, squats, and jogs can be done around baseball fields while the kiddies are at practice. The point is this: you need to squeeze in a half hour of cardio most days of the week. Even two 15 minute sessions are better than nothing.
As I was typing in this week's weight loss and total weight losses to date, I noticed a trend. Those challengers that have been faithfully attending most group sessions are well on their way to a 20 lb weight loss. There is an exception to this rule however. Karen has a great weight loss despite having to miss several group workouts due to work and family comittments. Great job Karen! I am so proud of your dedication and determination to this program! Keep up the great work!
Today we went over to Raynham "poor farms" or baseball fields for our workout. We ran the Bridgewater-Raynham and Taunton High cross country course. I was very surprised at how challenging it was. My son ran cross country for Taunton High (he graduated last year). I was surprised at how hilly, rocky, sandy, and full of tree roots it was! Trail running burns more calories and also challenges the core and leg muscles due to the uneven terrain. After, we did a workout utilizing the soccer fields and benches. I enjoy having an even, grassy area for workouts for a change. We are able to do certain exercises and activies that are not possible on the gym's floors. We did wheelbarrels, crab crawls, and commando crawls. It's always nice to work outside in the fresh air.
We are in the final two weeks of the challenge, time to kick it up challengers and finish this thing! Let's go!!!
9:16 pm est
Monday, May 30, 2011
Memorial Day Track Workout
Today we went to the Bridgewater-Raynham High School for a track workout. First we did a half mile warmup. Then we did a bootcamp style workout utilizing the benches, a rock, and the grassy infield of the track. In between each round of circuits, we would do a 400 yard interval run. We sprinted the staight away of the track and jogged the turns for recovery. While we were there, a nice lady named Peggy joined our workout. She stated she was from Raynham and has been trying everything to lose weight. Of course, not one to turn away a potential client, I encouraged her to join us. Peggy, I hope you are reading this blog and will think about joining us for the summer challenge. I know you would do great!!
Anyone who committs to this program, makes the workouts, and follows the nutritional guidance, has lost a tremendous amount of weight. We are talking 78 and 100 pounds in 8 months, and 100 pounds in 1 year. Those are the numbers that are possible if you are committed to the program. I won't lie, it is a lot of hard work and a tremendous amount of self discipline, but the program does work. The toughtest part of this job for me is providing the constant emotional support and encouragement that is necessary in order to keep some challengers focused. I tell challengers that try to quit or back out of the program that I am like a bad cold, you cannot get rid of me. I look at it this way, by signing up for the challenge, you have taken the first important step in changing your lifestyle. You recognize that your current lifestyle is unhealthy and are looking for help to change it. I also try to focus on each person to see what a good goal would be for that person. The standards that the challengers want are: to be healthy, feel healthier, live longer, lose some weight. Today I gave two potential challengers goals of this: to stop smoking, drop weight, and wean off of high blood pressure medication. The other potential challenger's goal: to have less back pain and become stronger so their acitivities of daily living (or ADLs) are easier. It should not always be about looking good in clothes or getting skinny. Those are good, admirable goals on their own but there is more to being fit, healty, and having a normal BMI or body mass index. The most important part of this lifestyle is to be healthier overall. To be thinner or look better are simply positive side-effects of this lifestyle. Your health is the single most important reason to adopt a healthier lifestyle. Anyone can improve their health no matter what their obstacles or starting point. Anyone can become more fit. I hope to reach more people with this message. This website and blog are just a starting point. If anyone reading this blog knows of someone who could benefit from this challenge, please pass along the address to this website.
Have a great week everyone and hope to see you sweating soon!
5:06 pm est
Sunday, May 29, 2011
Week Seven Weigh In
We had our week seven weigh in this morning. There are several people away this holiday weekend and stlll 2 out with medical conditions. We had a small group this morning. It was suppose to be a nice, warm, sunny day so we had decided beforehand that we would carpool to the Cape Cod canal for our workout. The challengers were given a choice to walk/ run, bike, or rollerblade the canal. Half chose to bike it and the others either walk/ ran or rollerbladed it. We had originally decided to stay on the mainland side of the canal but there was a 5k race going on so we switched to the island side. The weather which was suppose to be nice was actually foggy and misty. Needless to say, we had a lot of obstacles in our path to our workout. There was even a really bad accident on the highway on the way to the canal. We made do with the weather, crowds, and traffic, and had a great workout. Time goes by fast when you are in good company.
Tomorrow we will be continuing our "away from the gym workouts" and will be going to the BR high school track to do a track workout. I have several surprises in store for the challengers.
So we are closing in on the end of the challenge, time to step it up guys and do some work! We will put our heads down, sweat, watch that diet, and make these last few weeks the best yet!
Have a good holiday weekend and make sure to get out there and get a workout in!
6:04 pm est
Sunday, May 22, 2011
Week Six Weigh In
We had our week six weigh in this morning. Overall, we had a great week. Most lost over 2lbs this week! Great job guys! We still have a few out on medical issues that have not been cleared to resume the challenge. We are here anxiously awaiting your return!
After our weigh in, we ran our 5k inside and then did a circuit weight training workout. A few challengers had entered a local 5k road race so they did that instead of the group workout. I can proudly say that all 3 that ran the road race set new PRs for themselves, way to go guys! You rock!
We did a weight workout today because we had a smaller group. We did a full back and chest workout. Since we have to work around space in the gym, we are not able to do many weight room workouts. So whenever we have a smaller group, I like to take advantage and get some weight training in. Weight training is important because as one starts to lose weight, muscle can also be lost if a client is not doing strength training and consumming an adequate amount of protein. Plus, muscle is more metabolically active than fat and requires more energy (calories) just to exist than fat. Muscle also takes up less space than fat. After the age of 25, we start to lose muscle mass unless we weight train. A loss of 0.5% is normal in an inactive, nutritionally compomised adult. That can add up to 12 lbs of muscle lost in 10 years in a 120 lb adult! It doubles to 1% after the age of 60. A loss of muscle decreases the metabolism, adds to weight gain, increases the risk of injuries, and also increases the risk of disease. Weight training truly is the fountain of youth! You guys did a great job today and I expect we will have some sore muscles tomorrow!
Have a great Sunday everyone and see you all tomorrow!
3:04 pm est
Sunday, May 15, 2011
Week Five is Under Our Belt!
We have made it a full five weeks! We also had some bad weigh ins this week. I know that this is historically a tough time for some challengers. The newness of the challenge has worn off and the challengers are tired, hungry, and sore. Guys, stay with me! Put your head down and push! You can do this! Make the workouts, record that food intake, ask me for help, support, whatever to help you keep going! I am here for you guys. We did have another milestone reached by one of our challengers this week though so that is a bright spot. Yes she only lost 1 lb but she will be entering another weight level within the next couple of weeks. I am so proud of this lady... Sandy you rock! I am so happy for you! Keep it up! For everyone else, I want you guys to look back at where you started and how much you have lost thus far. That is a great accomplishment. Put the bad week behind you and focus on making the next week better. Remember how far you have come with the workouts. Things that seemed impossible or extremely difficult just a little while ago are getting more manageable. I am proud of what you guys have done and positive you can continue to make those losses. Stay with me!
Okay so we have a couple of people out with medical issues. They have been given a couple weeks off from working out and weighing in until they get clearance from their doctors. I am wishing you guys a speedy recovery so that we can back to this healthy lifestyle. In the meantime, watch what you eat and take care of yourselves. I am here waiting patiently for your return.
Today we did our workout in the gym because of the rainy, cool weather. We did our triathalon workout which consists of a 20 minute swim, 5k run, and 45 minute spin class. Since I do not usually ride for this spin class, I was able to make sure that we all worked in our correct exertion levels and had good form :) Yes you guys worked hard, good job!
Have a good night and see you all tomorrow night for boxing!
3:46 pm est
Sunday, May 8, 2011
Happy Mother's Day!
Happy Mother's Day to all the hardworking moms out there! We all appreciate all the work you do to keep the family happy and healthy.
Today was our week four weigh in. Again, half of the challengers had to work today or had family committments. I hope you all managed to squeeze in a workout on your own if you were unable to make it to the group workout. You need to make sure you take a half hour out of each day to take care of your health. I know a lot of mom's feel guilty taking time away from their families to do something for themselves but I want you to think of this: A happy, healthy mom is THE best present you can give to your family! If you have the strength, energy, and health to give 100% plus to your family, they will be so much better off. Plus, by taking care of your health, you are teaching your children how important it is to take care of their health. The obesity epidemic is sky rocketing. You certainly wouldn't wish for your children to develop adult-onset diabetes, hypertension, or hyperlipidemia when they are in their teens. Here is the thing though, it IS starting to develop in kids as young as their preteens! We NEED to get a handle on this now or they are going to have a short, medicated life. For the first time ever, children nowadays are not predicted to outlive their parents! Even with advances in medical care! So please, never feel guilty over taking care of your own health. Your children are watching and learning.
Today after our weigh in, we carpooled to Massasoit State Park for our 5k and group workout. As you know, I like to do different activities on Sunday that burn calories, are fun, and break up the monotomy of working out in the gym. Each challenger brought a sturdy backpack and 15lbs was placed in the backpack. We did an hour and a half hike in the woods. It was a great workout in the outdoors! Plus, the uneven terrain and hills made for a great core, glute, and leg workout. What I love most about this challenge is how supportive and positive this challenge is. Every challenge I bring another person over to this lifestyle. This challenge is no different and I do believe I have brought at least 3 so far. You guys are all doing awesome! Keep up the great work! Every single milestone you guys hit with your weight and weight loss I celebrate with you! I am so proud and happy to be a part of this with you all :)
Have a great Mother's Day and enjoy the day with your family!
3:45 pm est
Sunday, May 1, 2011
We had our week 3 weigh in this morning. Four people still need to weigh in because of work committments. The final week 3 results will be published tomorrow. Please scroll to the bottom of the page to view the results. We had a couple of decent weight losses this week. Some of the challengers that had a slow start to the challenge pulled some good numbers. Good job guys! Like I said before, don't give up! Everyone looses at their own rate so don't get discouraged!
After our weigh in, we carpooled to the canal for our 5k run/ walk and bootcamp. I have to say that this was one of my most favorite workouts ever! It was so nice to get outside! We all worked hard and got a great workout in. One challenger burned almost 700 calories during this workout per her heart rate monitor. Another burned almost 1300 calories... Wow! I always say our goal is to burn between 700-1000 calories with our daily workouts. For the challengers that could not make the workout due to family and/ or work committments, you really missed a great time! Don't worry though because I have something fun planned for next week!
I thought I would make a note on the importance of diet. As all of you know, it is just as important to be aware of the calories that we consume during the day. We need to create a deficit of calories in vs. calories burned. While I can make sure that you guys are burning a good amount of calories per day, it is up to you guys to keep an eye on what you eat while you are on your own. I highly recommend keeping a food journal while one is trying to lose weight. Sometimes we forget every morsel of food that we consume and get frustrated because we think we have eaten right. A journal helps to keep us on track and keep a close eye on what we are eating. Another side note of food, the quality of what we eat matters immensely on how our body looks and feels. Part of the reason why some diets do not work is because they let you eat what you want as long as you stay below your calorie allotment. The problem with these diets is that you do not fuel your body with the proper nutrients to support health, energy, and activity. I want my challengers to learn to eat natural, whole foods in their natural states. This is what brings you good health and the healthiest body in the long run. Once you have reached an acceptable weight, you can introduce some "not as healthy foods" in small amounts in moderation. Yes you can eat cake, ice cream, and whatever it is that is your vice. You only have it on rare occaisions and in small amounts. The majority of your diet should be healthy food. Once you get past the withdrawal period of abstaining from junk food, usually a solid week or so, the cravings start to diminish. Sugar is very addictive and the longer we avoid it, the less we crave it.
Okay guys, we are doing awesome and I can tell starting to feel awesome! Let's keep up the great work!
See you all tomorrow!
3:37 pm est
Friday, March 25, 2011
Winter Body Revolution Challenge Winner Announced!
The winner of the Winter Body Revolution Challenge was announced tonight at our post challenge banquet at Pasta Bene in Brockton. The winner is.... Sandy Allen! Sandy has been working me for the past year and has lost 63lbs since she started the challenges. She has consistently kept plugging away and having losses of 0.5-2lbs a week for the past year. She is proof that despite having the smaller weight losses, that consistency and changing one's lifestyle permanently pays off. She started with me not being able to run from one telephone to another and is now a year later, training for a half marathon! Patience and determination are what is important. Do not think that you cannot do it because you are not athletic or have not been working out at all. Do not think that you must "work out and get in shape" in order to do these challenges. The ability levels are wide in the challenge. Anyone can do this. Do not keep putting off starting to work out because you have to check out all the options. I had another lady at another gym tell me that she needed to "check out some other gyms" before committing to the program. She stated that she has not been working out for over 2 years now. My response was this, "Do it now. Do not put off another 2 years to start." She thought about it and realized that I was right. She was not going to put it off any longer and wait another year or two to start what she knew she needed to be doing now. The result? She has been training with me for 9 weeks once a week and doing an online diet and workout and has lost over 15lbs in 9 weeks! Do it now people! No more waiting and putting it off! Like I have stated many times before, anyone can and should enjoy the benefits of being fit! The next challenge starts April 10th, do it NOW!
8:28 pm est
Tuesday, March 22, 2011
The after pictures are posted at the Raynham Athletic Club. They should be posted under the "before and after" tab on this sight very soon. I am very proud of how everyone did in this challenge. We had a tough winter weatherwise and we also had several that had health issues during the challenge. The fact that most had weight losses of 11-14% in spite of that is amazing. I am so proud of this group for not giving up. I am looking forward to continuing to work with almost everyone in this group.
Also, I plan on working on a cookbook with healthy recipes for the next challenge and also for my private personal training clients. There is a lot of exciting things happening on the horizon!
Please get in touch with me for any questions, concerns, or comments. The challenge is about my group and I always welcome suggestions.
1:00 pm est
Monday, March 21, 2011
Winter Challenge Done!
We finished the Winter Challenge and I cannot wait to post the before and after pictures! I had several challengers that had to work yesterday so I will be doing their pics today and hopefully they will be posted tomorrow or Wednesday. I also wanted to remind everyone that the Spring Challenge will be starting on April 10th. The deadline to sign up is April 8th so do not delay! The winner of the Winter Challenge will be announced this Friday night at Pasta Bene in Brockton. We all deserve a chance to celebrate (in a healthy way of course!). I am very excited to start the Spring Challenge because we will be able to do more workouts outside. Also because of the time change, we will be able to do most of our running outside. I am also excited that I have a few more "original" challengers from the very first challenge last year coming back. I look forward to working with all of you again!
Questions, concerns, comments? Send me an e-mail :)
10:28 am est
Sunday, March 13, 2011
1 Week to go!
We are in the final stretch of the challenge, only 1 week to go! This week has historically been the week that makes or breaks a winner. Past experience has shown that the most dedicated, most consiencious, and hardest worker the last week usually ends up pulling off the win. It is still anyone's challenge to win or lose. I expect to see several people sweating it out extra in the gym this week! We have had some people pulling off some great numbers toward the end of this challenge and catching up to the lead pack (Karen! So proud of your work the last several weeks!) as well as some consistent loosers every week (Sandy :) We also had a couple of people battling health issues that have posted fairly consistent losses - I am so proud of you two for sticking it out and working through the additional challenges that are unique to you two! Be proud! A lot of people would have given up but you guys perserved and pushed through the odds! I know that you guys are feeling the benefits of being more fit and will continue down this path of healthful eating and exercise. I look forward to continuing to work with you guys and am excited for what the next challenge will bring you!
Another milestone was reached by Sandy this week. I know she would not want me to disclose her weight but let's just say she has broken another weight boundry and is getting closer and closer to her goal! I am so proud of this lady for sticking it out and not giving up. Tomorrow is our 1 year "anniversary" of sorts when she joined the first challenge. Little did she know last year what she was getting herself into! She is a true inspiration to not only future challengers, but to me as well. She is proof that this challenge does work and is the healthy way to a permanent weight loss and lifestyle change. I am so glad you started this journey and that I was chosen as your first trainer!
After our 5k run outside this morning, we played some volleyball at the Raynham Athletic Club. Again we used a racquetball court and played without rules. We all had a lot of fun and got in a great workout chasing the ball around! We had some surprising volleyball stars this morning (Karen) as well as Jerry, Nancy, and Melissa D. Sandy and I tried but I can safely say that we are not volleyball stars! That's okay, we still had a blast!
Next week is our last weigh in. I am also holding an information meeting at 8:30am for anyone that is interested in the next challenge. Come on down and see what it is all about! Meet the current challengers. For more info, check out the What's New section of this site and contact me!
3:40 pm est
Sunday, April 24, 2011
Just wanted to wish everyone a Happy Easter! I cannot believe that we will be entering the month of May in less than 1 week! Time to step it up and get ready for summer!
We had our week 2 weigh in this morning and as usual we have several that will be weighing in tomorrow. The week 2 results will be posted tomorrow both at the gym and at the bottom of this page. As I have stated in previous challenges, the 2nd week is usually the toughest week of the challenge because the initial shock of calorie reduction is adjusted for by the body. From here on out it will be hard work and a close eye on calories in and out that will determine weight loss. I have a lot of repeat challengers so they know this and know how to keep that weight loss going. For my new people: Ray, Sema, and Selena, hang tough! Put the work in and you will get amazing results! Promise!
After our weigh in, we all met at my house and did our 5k and workout. It is nice to have a change of pace for the 5k. I have a nice, flat out and back route that we use when at my house. Next we had an Easter egg hunt with the traditional plastic eggs. Instead of candy inside the eggs though there was a workout written on a piece of paper. It may have consisted of a street sprint, pull ups on my new power rack, tree ball, pushups, or tire flips. Again the variety and fresh air is a nice change of pace. We finished the workout with ladder drills, street sprints, tire pushups, crunches, and walking lunges up my driveway. Everyone did a great job!
I finished up my workout with a 7 mile run. I signed up to do the Providence Rock n Roll half marathon in August so I need to be getting some miles in to get ready for it. Despite being a runner since I was 13 years old, I have only run 13 miles once in my life. No lie this is going to be a tough race for me to get ready for because I teach spin classes 3 times a week and my legs are pretty much shot on those days. I also have to work around my training schedule. Basically I just need to put on my running sneakers and just get out there when I have a chance! No excuses! My goal is to finish it in as close to 2 hours as I can. I would really like to break 2 hours.
Have a great Easter everyone and see you all tomorrow!
Don't forget to check out the new pics from this workout under the Picture section!
5:11 pm est
Monday, April 18, 2011
First Week Weigh In Results
We had our first week weigh in done yesterday and today. We had some really fantastic weight losses this first week. One challenger lost over 5% body weight the first week alone and another lost 5%. Just a loss of 10% makes significant positive changes in one's health. I am so proud of everyone for starting the challenge off right! We did a triathalon workout yesterday which consisted of 20 minutes in the pool, a 5k run/ walk, and a 45 minute spin class on the bike. This workout always produces a large calorie burn and because each activity uses different muscles differently, helps prevent overtraining and fatigue. Tonight we did a boxing and weight training based workout. I love doing this type of workout because it really torches calories. We had a couple challengers burn 700+ calories in just 40 minutes! Again by doing different activities, overtraining and injuries are prevented. Plus it is a lot of fun to hit things and get out some frustration! :)
Stay tuned and watch the challengers transform their bodies, health, and life!
8:57 pm est
Thursday, April 14, 2011
We had our third group workout tonight. We did an hour long spin class. My "experienced" challengers wanted to hear their favorite playlist which just happens to be probably one of my toughest. My new people did well. I had one challenger doing her very first spin ever... excellent job Sema! You did awesome and I hope you had fun! Everyone did a great job! Keep it up guys!
After spin, I did a chest/ bicep workout with one of my clients. As he was doing his high cable curls, it dawned on me the ENORMOUS changes this guy has made since starting to work with me last summer. I am amazed, humbled, and just so honored to have been the trainer that he chose and to see the tremendous changes he has made in his life. You see, after years of trying to "put the pieces together" and trying numerous different ways to lose weight, he has lost 100 lbs with me! Yes you heard that right!!! I am still amazed at the amount of work he has done and how far he has come. Jerry you are an inspiration to everyone out there that you CAN lose weight and get healthier no matter what obstacles you have faced in the past.
Meanwhile, as we were working out together, I happened to glance over to the corner and watch one of my other clients doing some weights with a newer girl to the challenge. Can you say "lifestyle change?!" I am so proud to have been a part of this! I hope to continue to bring more people on board to this healthier lifestyle! This is the absolute best job I have ever had and will ever have! :)
Have a good night guys and see you all tomorrow.
9:30 pm est
Monday, April 11, 2011
First Workout Done!
We had our first workout done tonight. We did an hour long boxing workout and had some great calorie burns. Those that wore heart rate monitors burned over 700 calories during the workout...great job everyone! It was great to be back and in the swing of things. We have a great, super motivated group and I am so excited about this challenge. While we worked hard and burned some serious calories, we need to remember to keep a close eye on our diets and calorie intakes. Tomorrow it is on to boot camp with some kettle bells and such. For those of you that had to miss tonight, I sure hope that you got some activity in! We will find out Sunday morning when we get on the scale!
I want you guys to all know that this challenge is for each and every one of you. I welcome all suggestions and will work closely with anyone that needs extra help or has concerns. My business moto is this: treat your clients well and give 110% to everything I do. I want to keep growing this group. This challenge would not work without a great amount of teamwork between everyone.
Get a good night of sleep and see you all at 6pm!
7:55 pm est
Sunday, April 10, 2011
The Spring Body Revolution Challenge has begun! I am pleased to announce that it has grown to 16 challengers! This is the biggest one to date! I have 11 returning challengers from the last challenge and 2 from the very first one that ran last year. I also have some "newbies." Boy they do not know what is going to hit them! They are going to work their butts off getting fit and have an absolute blast while they are doing it! The energy is so exciting in this group! There is no doubt that this one will be the BEST one yet!
2:25 pm est
Tuesday, April 5, 2011
You are probably wondering where I have been. I have been away on a much needed cruise to recharge my batteries. We had a great time in the warm, sunny climate! I met some interesting people while on the cruise and maybe even have one that lives close enough to do my Spring Challenge which starts this Sunday (yes I am talking about you Dot). If by chance you are reading this blog, consider it a sign that this is YOUR time to make a change in your life. My group would welcome you with open arms! Speaking of my group, I am happy and proud to announce that of the 13 in my Winter Challenge, I have 11 coming back for the Spring Challenge. One of the challengers moved an hour away so I really have an almost a perfect retention rate. I am so happy and so lucky to get to work with a great group of people. You guys are like my second family. I love you all and am looking forward to our continued success! This next challenge is going to be the best yet because we will be able to do more outside. I am looking forward to going to the Cape Cod Canal for some boot camps. I am also looking forward to hiking, biking, and rollerblading. The grand daddy of all trips will be a trip to Martha's Vineyard for a bike ride. It will be an all day workout. We will pack our healthy lunches of course! The best is yet to come!
Remember, the last day to sign up for the challenge is this Friday. You sign up at the front desk of the Raynham Athletic Club. You do NOT have to be a member of the gym to do this challenge!
Questions? Get in touch with me via my "Contact Me" tab.
See you Sunday!
8:58 pm est
Sunday, March 6, 2011
Week Eight Results and 5K!
Week eight weigh in is behind us. Overall we had a good week with only one gain for those that weighed in. There are still 3 people to weigh in tomorrow. We have a final 2 weeks left and the challengers are turning it on! Way to go guys!
We also ran our 5k road race this morning. We did the Run for Rec in Easton. Everyone did awesome and we had a few that had never run a 5k. Almost everyone that has run a 5k before either dropped time off of their last 5k or else ran a greater percentage of the race than before. I am very proud of this group of challengers. We had a very cold and snowy winter and we ran ALL of our miles in preperation inside on a treadmill. It is much easier physically to run on a treadmill because you don't have to think about pace and you don't have to worry about the weather. We had a pretty good wind out there this morning. Also, running on a treadmill is easier because you don't have to push off and propel your body forward. You kind of just "hop" on a treadmill and keep the belt beneath you. Now I am not mimimizing running on a treadmill, there are times where it is absolutely safer to run on a treadmill. Plus any running/ walking at all is good no matter where you do it as long as you do it. But to prepare for a race with exclusive treadmill work is tough. I am looking forward to the spring challenge so that we can actually get some miles in outdoors!
Speaking of the spring challenge, my next Body Revolution Challenge will be starting April 10th. If you are interested in losing weight, getting in shape, or just looking to improve your health, then check out my Coming Soon page for more details! Summer is coming!
3:08 pm est
Sunday, February 27, 2011
Week 7 Weigh In and Laser Tag!
We had our week 7 weigh in this morning and then carpooled over to Battlegroundz in Attleboro for a few friendly games of laser tag. I think that this was one of the best "field trips" we have done so far! We spent a total of an hour running around, hiding, ducking, and basically having a blast in the dark trying to "shoot" members of the opposite team. We had 5 challengers go to this "workout" along with my daughter, Sandy's daughter, and my husband. We divided into 2 teams, the green team: Jerry, Nick, Mike G, and Melissa C, and the red team: me, Michael, Hailey, Sandy, and Lindsey. The green team won the first two games and then we blasted them the last game! Seriously though, we were all sweaty by the end! The highest scorer of all games was Mike G. What a sneaky, quiet little rat as we were calling him! Great job Mike and everyone! We really had a lot of fun and got a fun workout in! I highly recommend trying laser tag at least once. It is a great indoor activity that the whole family can enjoy and it is really inexpensive at only $10 for 3 games per person. Check out the pictures posted in the Pic section.
Now onto the weigh in. We had another poor week of weigh ins. I really am kind of banging my head over this because I really pushed them hard this past week. Of course the majority of the people that made the workouts had a pretty good weigh in this week. I want everyone to bring in their food and workout journals tomorrow so that we can go over each person's work for the week. This is the tough part for me. I can give the challengers guidance, advice, encouragement, and kick their butts during the workouts but I cannot do the workouts for them or monitor every morsel of food that they eat. A lot of people had to miss workouts this week for various reasons. I understand that life can get in the way and I also understand that it is extremely hard to change one's lifestyle. But it is also equally as important to make sure that you take care of yourself. You are only give one body in this life so you had better take care of it! The part that makes this so worthwhile for me is the fact that during each challenge, I have 3 or 4 people whose lives I change for good. I would love nothing more than to bring everyone over to this lifestyle but if I can even change just 1 person, it is so worth it to me. That makes all the hard work worthwhile to me.
We are going to have a great week this week. We are going to be focused and give 100% effort. Let's finish this with a bang!
5:30 pm est
Sunday, February 20, 2011
Sunday Weigh In and Triathalon
This morning we had our week 6 weigh in. As has been the case the whole challenge, we had a few people working and they will weigh in tomorrow. We had a couple challengers sick this past week and they have had to miss some key workouts. After our weigh in, we did our 5k on the treadmill because it was so cold and icy outside. Then we did our 20 minutes of swimming in the pool and finished with a 45 minute spin class.
I want to make a note here. We are at the point in the challenge where some of the challengers are tired and mentally spent. You have to remember to push past this stage and keep going! I know that a couple of challengers are going to be whining to me about this week's weight loss or even gain. I want those people to ask themselves these questions and be totally honest with me and themselves. Did they do every workout exactly as they were told to? Did they omit certain exercises because they were "too hard" or they did not like to do them? Did they give 100% effort with each workout? Did they follow the eating plan exactly or did they have a cheat here and there because they made all of the workouts and figured they could afford a few extra calories? Simply showing up for each workout and "going through the motions" does not guarantee an automatic weight loss. This is work people and only you can answer all those questions above honestly. Keep your heads down and push through this! We are over halfway through the winter challenge.
On a brighter note, some of the "smallest" challengers are having the biggest weight losses. Great job guys! It is harder to lose weight the closer to your goal you are and a loss of 2+ lbs a week is amazing when you only have 10-15 lbs total to lose! Keep up the great work!
Now let's focus this week and DO WORK!!!
12:51 pm est
Monday, February 14, 2011
New Services Offered!
I am now offering two new services. One is 5k, 10k, or half marathon training. If you want to train for a race or improve your times, contact me and I can work on a program for you. I have over 30 years, yes I said 30 years experience running! I started running as a child because of the freedom I felt while running. I discovered that I had a natural affinity for it and ran off and on until middle school. I have been running since I was 13 years old on a regular basis minus some time missed for childbirth etc. I have helped several clients run their first 5k and 5 milers and helped them improve their times with each race. I can also provide guidance with shoe selection, clothing, and strength training to help you become a more efficient runner. I also have experience with common injuries as well as injury prevention. If you want to start or improve SAFELY contact me!
The next service I will be offering is online diet support, guidance, and meal planning. Just as some people need help with their workout routines, I have noticed some people need help with their daily dietary planning. This is a service that I provide to my current Body Revolution challengers and I am now making it available to anyone who needs guidance.
To contact me simply go to the contact me page and fill out the form.
Have a great day everyone!
1:00 pm est
Sunday, February 13, 2011
Sunday weigh in and Volleyball
We had our weigh in this morning. We had some really good weight losses and a couple of disappointing ones. One has to remember that a loss is a loss no matter how small it may be one week. There are a couple of challengers that have health issues that are hampering their weight losses that are beyond their control. Keep going guys and don't give up. Remember that you are also doing for this for your health and a weight loss of even 10lbs total is still significant in improving your health. This is a lifestyle change and a marathon and not a sprint! Don't give up hope! Scroll down to the bottom of the page to see the result. As before, we have a few people that had to work and won't be weighing in until tomorrow.
After our weigh in and 5k, we went into one of the racquetball courts and set up the volleyball net. We had a great game of volleyball. I hadn't played volleyball since middle school and I had forgotten how much fun it was! Especially since we were just playing for fun. We played "no rules" volleyball and were playing off the walls and ceiling. Jerry, Nick, and Mike G certainly got a great workout!
Since we are suppose to have a milder week weather-wise this week, try to get outdoors to enjoy the almost spring-like temperatures. This will be a great week to get out and shake off that cabin fever from this brutal winter we have been having! Spring is just around the corner! Let's step up our workouts and be in the best shape so we can enjoy it even more!
Have a great week everyone!
3:22 pm est
Sunday, February 6, 2011
We had our week 4 weigh in this morning. We had some really good weight losses and some small losses. I will be checking food journals this week to see what can and needs to be changed. The diet portion is just as important as the workout portion. A few people had to work this am and will be weighing in tomorrow. Scroll down to the bottom of the page to check the results.
We ran our 5k inside today because although the temperature was warm outside, it was very icy on the edges of the street. Then we met at Patriot's Place for their outdoor skate. What a great day for such a fun workout! As many of you already know, I like to take the challengers outside of the gym on Sunday's for a fun, different workout. Ice skating for an hour can burn up to 449 calories in an hour for a 180lb person skating at a leisurely pace. Those that had heart rate monitors or body bugs on, burned at least 400 calories. Ice skating works the core, stability, and leg muscles. I'm sure some of the challengers will be sore tomorrow from doing abductor work for an hour plus!
What I like best about the Sunday workouts is the support the challengers get from their families and significant others. I love seeing family members joining us on Sunday mornings. I think it is great that I can get even more people out there and active even though they are not officially training. We are getting more inactive as a society so I love being able to bring fitness to as many people as possible. Plus I love showing people that fitness does not have to be boring or tedious. If you like an activity, you are more likely to continue doing it. Keep joining us guys!
Have a great night and get ready to box tomorrow!
4:26 pm est
Monday, January 31, 2011
Sunday/ Monday weigh ins
Our weigh ins are done for the week. We had a tough week overall so we need to step it up this week. The weather hasn't been helping with a major storm in the middle of every week disrupting the mid- week workouts. From here on in we need to buckle down and put our very best efforts forward. The work is tough but the rewards are so worth it. Let's go challengers, time to rally and get it done!
9:13 pm est
Sunday, January 30, 2011
We had our morning weigh in and then ran our 5k on the treadmills because it was cold and icy outside. We were suppose to play floor hockey in one of the racquetball courts but there was a problem with our reservation time so that was not going to happen. Instead we did one of the highest calorie burning workouts there is: kettle bells. Anyone who has done them will tell you that it is a full body workout that will really kick your butt! Past workouts have shown that an intense kettle bell workout burns close to 600 calories in 45 minutes. Everyone did great though and we ended up doing a total of 4 rounds. We are at the point in the challenge where every pound lost is a hard fought loss. From here on out we will be working hard to meet our goals. The current challengers are a tough, determined bunch so I have confidence that they will succeed.
Have a great night everyone and get your deserved sleep :)
7:20 pm est
Saturday, January 29, 2011
Is Weight Genetic?
I thought I would write a blog regarding genetics and body weight. Actually it was recommended by a good friend of mine that I write one because my whole family (sorry guys!) is overweight and/ or obese. I don't mean my husband or children, but rather my parents and siblings. A lot of people will tell you that they have problems with their weight because they have "big bones" or they have a genetic tendency. I have also had my childrens' pediatrician make a comment regarding heavy children and how they take after their parents. My question is this: is it truly genetic or is it the lifestyle that these kids are living and learning? It is no secret that we are facing a crisis regarding obesity in this country. Our lifestyles are rushed and a lot of people have difficulty cooking and eating at home never mind fitting exercise in. There are so many diseases related to obesity and we are starting to see these diseases start in high school or even in middle school. We have children developing hypertension and ADULT onset diabetes!!! It is time that we put the excuse of genetics aside and start living a healthier lifestyle. ANYONE can be fit regardless of the shape of their families. Guys, I have the perfect excuse, my family is ALL overweight or obese and yet I maintain a healthy lifestyle and am well within a healthy weight, BMI, and bodyfat % for my age, sex, and height. It's time we start taking accountability for OURSELVES and not blame factors that can be overcome. For our own health and those around us, let's start now!
4:04 pm est
Monday, January 24, 2011
Great Weigh in This Week!
Just an update on how our last two challengers did with this week's weigh in. EVERYONE lost weight this week! Like I stated before, it is very hard for the challengers to post significant weight losses in the second week of the challenge. Historically this is the toughest week. The body has adapted to the decrease in calories and from here on out it will be the diet plus working hard during the workouts that will pull the big weight losses. To have all 13 people post a lost last week is crazy and probably the first time in the history of the challenges that everyone lost weight in week two. Great job guys! Keep it up!
Special note goes to Jerry who pulled a 8.2 loss this week. Phenomenal work Jerry! Also, Melissa C. posted a 4.6lb weight loss in just 4 days! She joined the challenge last Wednesday evening so had her first weigh in then. Great job Melissa!
I am impressed by the determination all of you are bringing to this challenge! I am lucky and blessed to have such a great group!
Have a good night everyone and get your well-deserved rest!
9:50 pm est
Sunday, January 23, 2011
Since the temperature outdoors this morning was 5 degrees below zero, we decided to have our Sunday morning workout inside today. We all gathered at the RAC for our weigh in and then carpooled to Caribiners Indoor Climbing in New Bedford. What a fun, great workout! All the challengers climbed the wall at least halfway up and most made several trips to the top on different, challenging climbs. Several also climbed the ladder that was suspended in the middle of the building. A great time was had by all and I am guessing that we will have a lot of sore arms and shoulders tomorrow for our boxing workout! Great job you guys! I am proud of how well you all did!
Our weigh in also went super! There were two challengers that were working this morning and could not weigh in but everyone else weighed in and lost weight this week! Great job everyone! Historically the week 2 weigh ins are usually the toughest because the body has adapted to the shock of starting a weight loss plan. The remaining 8 weeks the challengers have to buckle down and keep their diet tight and their workouts intense to keep the losses coming. Make no mistake, this program works but the challengers work HARD at it to get the results! Scroll down to the bottom of the page to see week 2 results. I will update the chart tomorrow when the last two challengers weigh in.
Enjoy the last of the weekend and stay warm everyone!
2:29 pm est
Thursday, January 20, 2011
We are 1 1/2 weeks into the challenge. The newness has worn off a little and the workouts are tough. Their bodies are tired and they are still withdrawing from junk food. Hang in their guys, it WILL get easier and you CAN do this! This is my fourth challenge so I have lived through this with past challengers. By the end of the challenge you will feel like a million bucks! I am not responsible for the potential loss of clothing because it is too big (Jerry!) or the losing of jewelry (Sandy!)
We also had a new girl start the challenge last night.... welcome Melissa! So glad to have you be part of this awesome group! Looking forward to working with you for the next several weeks!
Have a great afternoon everyone and get ready for some spin!
3:19 pm est
Monday, January 17, 2011
A Milestone is Reached!!!
Wahoo! I need to note this: Sandy has finally reached a goal weight she had set for herself. She is now at a weight she hasn't seen since high school or maybe even middle school. Great job girl! I can see the difference in your determination in this challenge. You have reached another level in your workouts and are in the zone!
Remember other challengers, she will be the first to tell you that she started out where you guys may be right now. She has lost over 60lbs in less than a year and is now training to run a 10k. When she started her first challenge she could not even run 100 yards straight! Talk with her, she will tell you how far she has come! And yes, it WILL happen and it WILL get easier!
Keep it up Sandy, my bikini is waiting for ya ;)
10:19 pm est
Sunday, January 16, 2011
Week One Results
We have our first week under our belts. Scroll down to the bottom of this page to see the chart. We had some big weight losses and some not so big losses and one small gain. Don't worry Nick, once your blood sugars are balanced you will start having good weigh ins. Everyone is an individual and has obstacles that they must overcome and issues beyond their control. The "newbies" are still adjusting to the program and had to have some tweaks done to their diets. Make no mistake, the diet is key but not as difficult as people make it out to be. A couple challengers work on Sundays so they will be weighing in tomorrow.
Our first Sunday workout was a triathalon of sorts. I was concerned about having enough treadmills for the challengers so we started with our 5k right after our weigh ins. Next we did our swim for 20 minutes and then we finished with an abbreviated spin class. Everyone did an excellent job. Again the newbies were a little thrown off by our long Sunday workout but they will get used to it and me :)
Have a great day everyone!
2:26 pm est
Saturday, January 15, 2011
How to Pick a Trainer
I thought I would post a blog on picking a personal trainer because we are at the time of the year that people make resolutions and the top one usually revolves around getting in shape. My best word of advice: Buyer Beware! Personal training is not licensed by the state like doctors, nurses, pharmacist, dieticians, etc. There is no standardized testing and no formal training. There are many ways a person can get certified to do personal training and many different agencies that certify trainers. First thing to look for: are they certified by NCCA which is the national accreditation in personal training? The top four are NASM, ACE, ACSM, and NSCA. NCSE is also recognized by some as being a top pick. Ask to see a prospective trainer's certification and check to make sure it is CURRENT. Certified trainers are required to take continuing education classes to keep their certifications current. Next, do they carry liability insurance and is it current? A certification in PT is only icing on the cake. Do they have a degree in a related field of study such as Exercise Science, Kinesiology, Phys Ed, etc? I have a Bachelor's Degree in Nursing which gives me a broad knowledge base on disabilities, injuries, and diseases. I tell my clients and collegues that I use my nursing skills everyday with all my clients. My assessment skills are super developed from working in a hospital with people and babies that could not tell me what was wrong, what hurt, etc. I also have very well developed problem solving skills because of my background which helps when a client is unable to do an exercise for any reason. I am a stickler on balancing a client's weaknesses and preventing potential injuries.
Does that mean that if a trainer is not certified by one of those agencies or doesn't have a degree in a related field that they are no good? Absolutely not! Some of the best trainers I have dealt with are not. Experience also plays a big role on how "good' a trainer is. Get references and meet with the prospective trainer before you start to make sure that your personalities mesh.
Remember it is your money so make sure you get the best your money can buy!
7:21 pm est
Wednesday, January 12, 2011
FitGirl Going Strong!
Just an update on how my FitGirl Club is going. The girls are having an absolute blast! It's funny to see how their demeanor has changed from the first class. They started the first session quiet and mopey expecting not to like it. Last evening we had our 3rd session and they came in happy, smiling, ready to have some fun! We have done weight circuits, boxing circuits which the girls absolutely loved, and sports drills with weights mixed in. My goal is to keep adding fun and variety. It is so important that we teach the younger generation the importance of staying active and also that fitness does not have to be mundane and boring.
If you have a teenage daughter or know someone that does, have them come try out the class. The first session is free so there is nothing to lose! Classes are held on Tuesdays and Thursdays from 4-5pm at the Raynham Athletic Club.
8:26 am est
How To Deal With Soreness
Our challengers had their first group workout Monday night and I saw a lot of the challengers wincing yesterday because of muscle soreness. The best way to deal with muscle soreness is to do a light activity to help improve circulation and get rid of lactic acid in the muscles. The absolute worst thing you can do is to do absolutely nothing! That will just let the lactic acid sit in your muscles until it can be dissolved by your bodyl Another way to help ease the soreness is to take a hot bath for 15-20 minutes and then either use a foam roller or hard basketball, soccer ball etc, and roll the sore body part over
the roller or ball. Make sure to drink plenty of water and also stretch! Keep in mind that soreness will diminish as the challenge goes on. You may continue to get sore but it will not be to the intensity that it is now.
Keep up the great work guys!
8:10 am est
Sunday, January 9, 2011
We started our Winter Body Revolution Challenge this morning and boy do we have a motivated bunch! It is so great to see so much excitement and hope regarding changing one's life and lifestyle. I can speak from experience (and I'm sure past challengers will back me up on this) that the new challengers have no idea what they have just gotten themselves into! The next 10 weeks will be tough and they will enjoy every minute of it!
After our weigh ins and Before pictures and my talking on endlessly regarding nutrition and dietary choices, we all met at the Stop and Shop on Rt 44 in Raynham for our "field trip." We certainly got lots of looks from the other shoppers in the store! One customer asked if it was a class! We spent extra time in the cheese, yogurt, and bread isles because there is so many choices and it is so hard for most people to know what is good to buy. There is so much information out there that it is easy to get confused. Just remember this... READ LABELS! Keep it simple: eat whole, natural food in their natural state and you will be fine! Don't sweat out counting carbs, fats, proteins, etc!
Tomorrow we start our first group workout. We will be doing a "fitness assessment" workout of sorts. This way we will have a baseline to check back on at the end of the challenge to see how everyone has improved.
Get your sleep tonight challengers, the ride has just begun!!!
5:13 pm est
Saturday, January 8, 2011
Winter Body Revolution Begins Tomorrow!
Tomorrow is the start of the Body Revolution Winter Challenge! We will be doing our weigh ins, before pictures, and getting our schedules and other paper work. We have 12 strong in this challenge....Wahoo! We will all meet in the lobby of the Raynham Athletic Club at 8am. After we do our pics and such we will be going to the grocery store to get our food for Monday. Yes we are getting right into it right away! I am so excited to get going with this next challenge. It has been 5 weeks since our last challenge ended and it is time to move forward! Time is wasting away! Let's get going!!!
See you all tomorrow!
1:28 pm est
Thursday, January 6, 2011
Friday Last Day to Sign Up!
Just a reminder that tomorrow is the last day to sign up for the Winter Body Revolution Challenge! You can sign up right at the front desk in the Raynham Athletic Club. You do not need to be a member of the gym to do this challenge. The cost is $500 and includes 5 group workouts a week that consists of boxing, spinning, weight circuits, kettle bells, swimming, treadmill workouts, step workouts, and whatever else I can come up with! Always different, tough, and fun! We are also going to be doing some fun Sunday workouts outside of the gym! Scheduled is snow shoeing, ice skating, sledding, indoor rock climbing, indoor laser tag, and again whatever else we can come up with! There is also a payment plan available and anyone at the front desk can help you. You can also call me at 774-218-3884 with any questions or e-mail me at firstname.lastname@example.org. Don't get left out!!!
2:27 pm est
Sunday, January 2, 2011
Whew I have had a busy start of the New Year! I have almost finished reading 'The Paleo Diet' book and have started working on my next Body Revolution Challenge poster. I have also picked up several new clients. It is always busy when I pick up a new client because I have to assess their current fitness level and determine their weaknesses to improve upon, as well as learn what they are capable of doing and what motivates them. I always say the first few training sessions are like dating: I am getting to know their likes/ dislikes as well as learning to tip toe their line of working hard and working too hard. It is a delicate balance and each client posesses their own challenges.
I am also getting ready to start my other brand new program: FitGirl. It is geared towards teenage girls and I hope to teach them to love being fit for life. Anyone that has or knows teenage girls can tell you that they have their own set of challenges! I have a teenage daughter myself as well as some current teenage girl clients so I have a pretty good idea on what makes them tick :) I actually think that once the program gets established, we will all have a blast!
Lastly, my next Body Revolution Challenge will be starting next Sunday. The last day to sign up is Friday at the Raynham Athletic Club so don't get left behind! I have 4 repeat challengers coming back as well as a few from the very first challenge the gym ran before my program. I also have some newbies that have never been members of the gym before. No matter what your fitness level, you will be in good company!
Do it NOW!
2:16 pm est