Winter Session Group Training Starts next week!

Start the New Year off with a gift to yourself

 Taking time for yourself can be a great way to not only look good on the outside, but also beat stress and be healthy on the inside.  Read on for offerings from Got Fit Group Training.  Please reply "Decline Distribution" in the subject box if you would not like to continue to receive correspondence from me.  I truly only want you to receive an email from me if you would like to. 

     If you are thinking about getting in shape or adding something different to your fitness program, I encourage you to try my Got fit! group training program.  Getting out of your comfort zone can be scary, but that is how you'll see results.  The comraderie, motivation, and inspiration of my group training is exactly what keeps clients coming back and completely overcomes any apprehension you may have.  Frequently people tell me they are concerned they won't be able to keep up, or they worry they may not be "fit enough" to join.  I can tell you that these fears are gone on the first day when they realize everyone is in it together.  It does not matter what level you are.  The program is designed to be challenging for all fitness levels.  What matters is that you have the determination to begin and the desire to improve your wellness.  Whatever your motivation and goals....feeling more energized, getting stronger, increasing flexibility, carving out an hour just for yourself, I will be behind you every step of the way.  In my group training you get the individual attention of a Personal Trainer in a cost effective group setting.  I am available 24/7 via email for motivation/nutrition support as well.  Below is information.  Email me if you have any further questions.  I invite new clients to grab a friend and try a free class to see if it is for you!

Remember....If nothing changes, nothing changes!

 

 

 

Winter Group Training Session 1

This is a bootcamp style group workout.  Specifically, it is a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility.  I include nutrition information/discussions as well as guided meditation at times.  You'll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, how to prep delicous healthy dinners for the family on those busy nights, and more.  In this program we are training movements through a workout focusing on functional fitness: exercises that help you move easier through your everyday life.  Well conditioned muscles help protect against injuries.  They also aid in shock absorption, protecting joints.  And by losing fat and gaining muscle, you'll burn more calories, even at rest! Workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, and agility and balance work, to name a few modalities.  We work on training the anerobic pathways thus burning more calories during the workout and for sometime after as well.  The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!

 

 

                                                                            Details:

Fall Session 1:     January 2 thru March 2 (8 weeks)

Days: Tuesday 8-9am   

          Tuesday 9:15-10:15am     

          

          Thursday 8am- 9am     

          Thursday 9:15-10:15am  

                        

Place: Federated Church                                                                            

What You Need:  5 and 8 lb dumbbells, a resistance band, and a mat

Cost:  1 day/week = $120

           2 days/week = $240

           To secure your spot:  Reply to this email and send your check to me at:  16 Standish Rd, Norfolk, 02056.  Please note the day and time slot you want.  

 

Private/Semi private Training:  

I offer one on one training in your home at your convenience as well as semi private groups.  Inquire for more details.

Other News: 

Visit my Facebook page and hit "Like" to be connected to our fitness network.  Follow this link:

http://www.facebook.com/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?tour=1&sk=wall#!/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?sk=wall

or in the Facebook search box enter:  Janine Wilkins Personal Trainer to be connected to my business page.  Here you can view information on future programming and nutrition, among other interesting wellness issues.

 

Additionally visit my blog at:   http://gotfit-janine.blogspot.com/.  Here you'll find more in depth information on health and wellness topics. 

 

If I can be of further assistance, please feel free to contact me.  You may forward this newsletter to anyone you feel may be interested. 

My best to you and your wellness!

 

Sincerely,

Janine    

Janine Wilkins

Poliquin Certified Strength Coach, PICP
Certified Personal Trainer, AFAA

jcolewilkins@aol.com
508-733-7555

What's all the talk about Vitamin D?

What is Vitamin D?  

Vitamin D is a fat soluble vitamin naturally present in very few foods.  Nutrient levels in our soil in this country have been very depleted compared to many years ago.  This is a contributing factor to our deficient levels of vitamin D that so may people are being diagnosed with.  Other than milk, a lot of vitamin D rich foods are not that tasty so supplementation is usually needed by most of us.  We also get vitamin D from the sun, but because of our latitude, we cannot make it year round.  Most people associate vitamin D with bone health but it is linked to much more than that.  It is being touted as the Nutrient of the Decade and as it is being actively researched, look for more info to come out.

Benefits:

Vitamin D promotes the absorption of calcium.  Without enough D, calcium is not absorbed in our bodies.  It is needed for bone growth and strength and therefore, injury prevention.  It prevents osteoporosis.  Almost every cell in our bodies has a vitamin D receptor in it so it is responsible for many physiologic effects such as cell growth, gene health, neuromuscular and immune function.  It also decreases inflammation.  It has positive effects on fighting off some types of cancer, type 1 and 2 diabetes, and hypertension.  It has been known to lessen the symptoms of MS, and even lower cholesterol and aid in insulin health.  

Refer to the table to the right for sources of vitamin D.  

Effects of Vitamin D Deficiency:

There are many including infertility, menstrual migraine, PMS, chronic fatigue and depression, Seasonal Affective Disorder, stress, obesity, and CHD (chronic heart disease).  To know if you are deficient, you should see your doctor and ask for a 25-OH blood test.  

How to get Vitamin D:

From the sun....It is better to spend a little bit of time in the sun every day than to get exposure from single infrequent visits outside.  You don't need to get a sunburn to absorb enough.  You need to be outside when UVB rays are present, not just UVA.  

From supplements... Look for Vitamin D3.  Values very widely depending on who is giving them, but most people concur that the old RDA of 400 iu/day is too low to achieve adequate levels.  It is best to check with your doctor.  The Office of Dietary Supplements/USA recommends levels between 50 and 80 ng/ml. Anything under 20 is considered deficient.  

From food...Again, see the chart above.  Remember it is fat soluble so better to take it with some fat.  According to the Weston Price Foundation, it is better to take vitamin D with a saturated fat or an Omega-3 fat.  Unsaturated fats decrease the ability of vitamin D to be absorbed.  Another contributing factor to our D deficiency is our reduction in saturated fats, and our subsequent increased intake of unsaturated fats that do not have the same absorption capability.  

Some nice benefits of vitamin D therapy include increased energy and strength, resolution of hormone problems, weight loss, less sugar cravings, blood sugar normalization, maintenance of muscle mass and lean physique.  I have personally experienced all of these.  

My advice to you....go get your D levels checked!!!

Are You Fit To Face the Holidays?

     The holidays are coming.  There are 9 weeks until Christmas. Taking time for yourself can be a great way to not only look good, but also beat holiday stress.  Read on for offerings from Got Fit Group Training.  Please reply "Decline Distribution" in the subject box if you would not like to continue to receive correspondence from me.  I truly only want you to receive an email from me if you would like to. 

     If you are thinking about getting in shape or adding something different to your fitness program, I encourage you to try my Got fit! group training program.  Getting out of your comfort zone can be scary, but that is how you'll see results.  The comraderie, motivation, and inspiration of my group training is exactly what keeps clients coming back and completely overcomes any apprehension you may have.  Frequently people tell me they are concerned they won't be able to keep up, or they worry they may not be "fit enough" to join.  I can tell you that these fears are gone on the first day when they realize everyone is in it together.  It does not matter what level you are.  The program is designed to be challenging for all fitness levels.  What matters is that you have the determination to begin and the desire to improve your wellness.  Whatever your motivation and goals....feeling more energized, getting stronger, increasing flexibility, carving out an hour just for yourself, I will be behind you every step of the way.  In my group training you get the individual attention of a Personal Trainer in a cost effective group setting.  I am available 24/7 via email for motivation/nutrition support as well.  Below is information.  Email me if you have any further questions.  I invite new clients to grab a friend and try a free class to see if it is for you!

Remember....If nothing changes, nothing changes!

 

 

 

Fall Group Training Session 2

This is a bootcamp style group workout.  Specifically, it is a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility.  I include nutrition information/discussions as well as guided meditation at times.  You'll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, how to prep delicous healthy dinners for the family on those busy nights, and more.  In this program we are training movements through a workout focusing on functional fitness: exercises that help you move easier through your everyday life.  Well conditioned muscles help protect against injuries.  They also aid in shock absorption, protecting joints.  And by losing fat and gaining muscle, you'll burn more calories, even at rest! Workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, and agility and balance work, to name a few modalities.  We work on training the anerobic pathways thus burning more calories during the workout and for sometime after as well.  The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!

 

 

                                                                            Details:

Fall Session 1:   Nov 1  through Dec 22  (8 weeks)

Days: Tuesday 8-9am   

          Tuesday 9:15-10:15am     

          

          Thursday 8am- 9am     

          Thursday 9:15-10:15am  

                        

Place: Pond St Recreation Complex.  Moving to Federated Church as weather cools.                                                                           

What You Need:  5 and 8 lb dumbbells, a resistance band, and a mat

Cost:  1 day/week = $120

           2 days/week = $240

           To secure your spot:  Reply to this email and send your check to me at:  16 Standish Rd, Norfolk, 02056.  Please note the day and time slot you want.  

 

Private/Semi private Training:  

I offer one on one training in your home at your convenience as well as semi private groups.  Inquire for more details.

Other News: 

Visit my Facebook page and hit "Like" to be connected to our fitness network.  Follow this link:

http://www.facebook.com/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?tour=1&sk=wall#!/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?sk=wall

or in the Facebook search box enter:  Janine Wilkins Personal Trainer to be connected to my business page.  Here you can view information on future programming and nutrition, among other interesting wellness issues.

 

 

If I can be of further assistance, please feel free to contact me.  You may forward this newsletter to anyone you feel may be interested. 

My best to you and your wellness!

 

Sincerely,

Janine    

Fall Training Sessions

Back to School...Back to Fitness....

Yes, Fall is  right around the corner.  Read on for offerings from Got Fit Group Training.  Please reply "Decline Distribution" in the subject box if you would not like to continue to receive correspondence from me.  I truly only want you to receive an email from me if you would like to. 

If you are thinking about getting in shape or adding something different to your fitness program, I encourage you to try my Got fit! group training program.  Getting out of your comfort zone can be scary, but that is how you'll see results.  The comraderie, motivation, and inspiration of my group training is exactly what keeps clients coming back and completely overcomes any apprehension you may have.  Frequently people tell me they are concerned they won't be able to keep up, or they worry they may not be "fit enough" to join.  I can tell you that these fears are gone on the first day when they realize everyone is in it together.  It does not matter what level you are.  The program is designed to be challenging for all fitness levels.  What matters is that you have the determination to begin and the desire to improve your wellness.  Whatever your motivation and goals....feeling more energized, getting stronger, increasing flexibility, carving out an hour just for yourself, I will be behind you every step of the way.  In my group training you get the individual attention of a Personal Trainer in a cost effective group setting.  I am available 24/7 via email for motivation/nutrition support as well.  Below is information.  Email me if you have any further questions.  I invite new clients to grab a friend and try a free class to see if it is for you!

Remember....If nothing changes, nothing changes!

Fall Group Training Session 1

This is a bootcamp style group workout.  Specifically, it is a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility.  I include nutrition information/discussions as well as guided meditation at times.  You'll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, how to prep delicous healthy dinners for the family on those busy nights, and more.  In this program we are training movements through a workout focusing on functional fitness: exercises that help you move easier through your everyday life.  Well conditioned muscles help protect against injuries.  They also aid in shock absorption, protecting joints.  And by losing fat and gaining muscle, you'll burn more calories, even at rest! Workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, and agility and balance work, to name a few modalities.  We work on training the anerobic pathways thus burning more calories during the workout and for sometime after as well.  The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!

                                                                            Details:

Fall Session 1: Sept 5 through Oct 24  (8 weeks)

Days: Tuesday 8-9am   

          Tuesday 9:15-10:15am     

          Thursday 9:15-10:15am  

          Friday 9:15-10:15 (if enough interest) 

          Wednesday 6:30-7:30 (if enough interest)               

Place: Pond St Recreation Complex.  Moving to Federated Church as weather cools.                                                                           

What You Need:  5 and 8 lb dumbbells, a resistance band, and a mat

Cost:  1 day/week = $120

           2 days/week = $240

           3 days/week = $360

           To secure your spot, send your check to me at:  16 Standish Rd, Norfolk, 02056   

Private/Semi private Training:  

I offer one on one training in your home at your convenience as well as semi private groups.  Inquire for more details.

Other News: 

Visit my Facebook page and hit "Like" to be connected to our fitness network.  Follow this link:

http://www.facebook.com/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?tour=1&sk=wall#!/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?sk=wall

or in the Facebool search box enter:  Janine Wilkins Personal Trainer to be connected to my business page.  Here you can view information on future programming and nutrition, among other interesting wellness issues.

If I can be of further assistance, please feel free to contact me.  You may forward this newsletter to anyone you feel may be interested. 

My best to you and your wellness!

Sincerely,

Janine  

  

Resistance Train vs Cardio

What do you do to lose weight? Cardio, resistance train, diet? What do you do to keep it off? A combination of cardio resistance training, and adopting a healthy approach to food is the ticket to a lean body. Cardio alone will increase your heart rate and burn calories, resulting in losing pounds. Dieting will help lose weight. However, neither cardio nor dieting will raise your metabolism to keep it off while being toned and fit.


Getting lean and keeping off the fat is a more long term approach to weight loss rather than watching the number on the scale go down only to come back up again. The best way to get lean is to resistance train; fast and hard; with some cardio added. Keep your metabolism up by resistance training which builds lean muscle. As opposed to fat, muscle is metabolically active. So the more lean muscle mass you have, the better your metabolism. You'll be burning more calories just by changing your body comp to include more muscle. And don't worry about building muscle like a man. They have lots more testosterone than women that accounts for their muscular look. If you've got limited time, cardio is not the best option. Long cardio sessions negatively impact the cortisol hormone, and impairs the ability to tone and shape. You'll end up "skinny fat". Urban dictionary defines skinny fat as " when someone is thin and looks great in clothes, but is all flabby underneath". Bottom line, train like an athlete to look like an athlete.

Why Is That Big Red Heart on the Cereal Box Anyway?

That big red heart is a glorified health claim, designed to catch your eye and sell food products, in this case highly processed food products.  How often do you see fancy packaging and health claims on fruits and vegetable in the produce aisle?  Marion Nestle, in her book "What To Eat" shares her knowledge of food politics in terms we can all understand.  Read on to see just how this big red heart got on your cereal box in the first place.

Prior to 1990, the FDA didn't allow health claims and disease prevention messages on food packages.  They expected food companies, like pharmaceutical companies, to prove claims with scientific studies.  Food companies knew they couldn't prove that, for example, eating a certain breakfast cereal would prevent heart disease.  A cereal is only one food eaten by many people who eat many different foods that can affect many risk outcomes. Companies lobbied hard for the right to, alternatively, "inform the public".  Finally caving to them, Congress ended up agreeing and forced the FDA to authorize health claims on food packages where there was "significant scientific agreement".  Some health claims were allowed, but not all.  Lobbying continued.  In 1994 Congress passed the Dietary supplement and Health and Education Act authorizing structure/function claims for herbal supplements.  Once food companies got wind of this, they sued the FDA for the right to make these same structure/function claims on food products.  In 1997 the FDA passed an act that lightened the language from "significant scientific agreement" to "substantiated", a must less restrictive regulation. Since then, almost everytime the FDA said no to a food companies' health food claim, they were taken to court and usually lost.  The courts often ruled in favor of food companies on the First Amendment grounds of freedom of speech.  Marion Neslte comments, "Any sensible person might think that the Founding Fathers devised the First Amendment to protect political dissent rather than the right of food marketers to use overblown health claims on cereal boxes."   Aha the right to free speech.

 The take-a-way here is that regulations surrounding health claims on food products are very loose, with barely any disclaimers.  While a diet rich in whole grains is associated with a decreased risk of heart disease and cancer, you'd have a lot of convincing to do to prove that eating a specific breakfast cereal will actually protect you against these illnesses.  In this example, it is the fiber in the whole grain that does the protecting.  When you look at a cereal that does have whole grains, when it is followed by 30 or so more ingredients and very little to no fiber at all, what protection are you really getting?   My advice is to get back into the produce aisle and completely disregard any health claims as merely an expensive marketing campaign targeting your pocketbook.

Spring Bootcamp Signup Open

Happy Spring/Almost Summer!


Yes, Summer is right around the corner....only 8 weeks away!! Read on for offerings from Got Fit Group Training. Please reply "Decline Distribution" in the subject box if you would not like to continue to receive correspondence from me. I truly only want you to receive an email from me if you would like to.

If you are thinking about getting in shape or adding something different to your fitness program, I encourage you to try my Got fit! group training program. Getting out of your comfort zone can be scary, but that is how you'll see results. The comraderie, motivation, and inspiration of my group training is exactly what keeps clients coming back and completely overcomes any apprehension you may have. Frequently people tell me they are concerned they won't be able to keep up, or they worry they may not be "fit enough" to join. I can tell you that these fears are gone on the first day when they realize everyone is in it together. It does not matter what level you are. The program is designed to be challenging for all fitness levels. What matters is that you have the determination to begin and the desire to improve your wellness. Whatever your motivation and goals....feeling more energized, getting stronger, increasing flexibility, carving out an hour just for yourself, I will be behind you every step of the way. In my group training you get the individual attention of a Personal Trainer in a cost effective group setting. I am available 24/7 via email for motivation/nutrition support as well. Below is information. Email me if you have any further questions. I invite new clients to grab a friend and try a free class to see if it is for you!

Remember....If nothing changes, nothing changes!







Spring Group Training Session 2

This is a bootcamp style group workout. Specifically, it is a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility. I include nutrition information/discussions as well. You'll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, how to prep delicous health dinners for the family on those busy nights, and more. In this program we are training movements through a workout focusing on functional fitness: exercises that help you move easier through your everyday life. Well conditioned muscles help protect against injuries. They also aid in shock absorption, protecting joints. And by losing fat and gaining muscle, you'll burn more calories, even at rest! Workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, and agility and balance work, to name a few modalities. We work on training the anerobic pathways thus burning more calories during the workout and for sometime after as well. You may choose once a week or twice a week. The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!





Details:

Dates: Tuesdays and Thursdays May 3 through June 16 (no class Thurs May 26)

Time: 9:30-10:30

Place: Federated Church/ Norfolk. Moving outside as the weather warms up.

What You Need: 5 and 8 lb dumbbells, a resistance band, and a mat

Cost: Tues only $105

Thurs only $90

Both Tues and Thurs $195

To secure your spot, send your check to me at: 16 Standish Rd, Norfolk, 02056



Private/Semi private Training:

I offer one on one training in your home at your convenience as well as semi private groups. Inquire for more details.



Nutrition Tip:

Salmon. Great food. Every nutritionist and doctor recommends it. Most people like it but don't think much about what they're buying. You either get what is on sale or what the grocery store has in stock without a lot of thought as to where it came from. Not all salmon is created equal, however. Farm raised salmon is not the same food as wild caught salmon. Wild caught salmon is a great source of Omega-3 fat. Omega-3 fat is connected to heart and brain health, inflammation, circulation, memory, and blood sugar control. A main difference between wild caught and farm raised salmon is the amount of Omega-3's. Farm raised salmon have much less, if any at all, Omega-3 than wild caught salmon. This is due to that fact that wild salmon eat a natural diet of krill, mackerel, shrimp, and other fish. They are carnivores by nature. Farm raised salmon are fed a diet of grain, which produces a fish much higher in Omega-6 fats...a fat that we already get too much of. They are also packed tightly into pens which require the use of antibiotics to prevent sickness. And if that isn't enough to make you think twice, let's talk about the difference in color. Wild salmon get their color from eating their natural diet of krill and shrimp and pack a powerful punch of antioxidants. Farm raised salmon, on the other hand, get their color from dye that their factory farmers select for them. The take-away? When dining out, always ask if the salmon is wild caught, and at the grocery store, always choose wild caught over farm raised.

Other News:

Visit my Facebook page and hit "Like" to be connected to our fitness network. Follow this link:

http://www.facebook.com/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?tour=1&sk=wall#!/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?sk=wall

or in the Facebool search box enter: Janine Wilkins Personal Trainer to be connected to my business page. Here you can view information on future programming and nutrition, among other interesting wellness issues.



Additionally visit my blog at: http://gotfit-janine.blogspot.com/. Here you'll find more in depth information on health and wellness topics.



If I can be of further assistance, please feel free to contact me. You may forward this newsletter to anyone you feel may be interested.

My best to you and your wellness!



Sincerely,

Janine Wilkins

Got Fit! Spring Session Starts March 8

Are you ready for Spring??



If you are thinking about getting in shape or adding something different to your fitness program, I encourage you to try my Got fit! group training program. Getting out of your comfort zone can be scary, but that is how you'll see results. The comraderie, motivation, and inspiration of my group training is exactly what keeps clients coming back and completely overcomes any apprehension you may have. Frequently people tell me they are concerned they won't be able to keep up, or they worry they may not be "fit enough" to join. I can tell you that these fears are gone on the first day when they realize everyone is in it together. It does not matter what level you are. The program is designed to be challenging for all fitness levels. What matters is that you have the determination to begin and the desire to improve your wellness. Whatever your motivation and goals....feeling more energized, getting stronger, increasing flexibility, carving out an hour just for yourself, I will be behind you every step of the way. In my group training you get the individual attention of a Personal Trainer in a cost effective group setting. I am available 24/7 via email for motivation/nutrition support as well. Below is information. Email me if you have any further questions. I invite new clients to grab a friend and try a free class to see if it is for you!

Remember....If nothing changes, nothing changes!







Spring Group Training Session 1

This is a bootcamp style group workout. Specifically, it is a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility. I include nutrition information/discussions as well. You'll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, how to prep delicous health dinners for the family on those busy nights, and more. In this program we are training movements through a workout focusing on functional fitness: exercises that help you move easier through your everyday life. Well conditioned muscles help protect against injuries. They also aid in shock absorption, protecting joints. And by losing fat and gaining muscle, you'll burn more calories, even at rest! Workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, and agility and balance work, to name a few modalities. We work on training the anerobic pathways thus burning more calories during the workout and for sometime after as well. The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!





Morning Session:

Dates: Tuesdays and Thursdays March 8 through April 28 (no classes April vacation)

Time: 9:30-10:30

Place: Federated Church/ Norfolk. Moving outside as the weather warms up.

What You Need: 5 and 8 lb dumbbells, a resistance band, and a mat

Cost: $105 for once a week/$210 for twice a week.

To secure your spot, send your check to me at: 16 Standish Rd, Norfolk, 02056



Lunchtime workout:

Dates: Tuesdays and Thursdays, March 8 through April 28 (no classes April vacation)

Time: 11:45-12:45

Place: Federated Church/Norfolk. Moving outside as the weather warms up.

What you Need: 5 and 8 lb dumbells, a resistance band, and a mat

Cost: $105 for once a week/$210 for twice a week

To secure your spot, send a check to me at 16 Standish Rd, Norfolk, 02056



Afternoon Seniors Class:

Dates: Tuesday and Thursdays, March 8 through April 28 (no classes April vacation 4/19 &4/21)

Time: 1:00-2:00

Place: Federated Church/Norfolk

What you Need: 3 pound and 5 pound dumbells, a resistance band, and a mat

Cost: $105 for once a week/$210 for twice a week



To secure your spot, send a check to me at 16 Standish Rd, Norfolk, 02056



Other News:



Visit my Facebook page and hit "Like" to be connected to our fitness network. Follow this link:

http://www.facebook.com/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?tour=1&sk=wall#!/pages/Janine-Wilkins-Personal-Trainer-CPT-AFAA/89676113597?sk=wall

or in the Facebool search box enter: Janine Wilkins Personal Trainer to be connected to my business page. Here you can view information on future programming and nutrition, among other interesting wellness issues.



Additionally visit my blog at: http://gotfit-janine.blogspot.com/. Here you'll find more in depth information on health and wellness topics.



If I can be of further assistance, please feel free to contact me.
My best to you and your wellness!



Sincerely,

Janine Wilkins

Certified Personal Trainer, AFAA

jcolewilkins@aol.com

508-733-7555

The High Price of High Fructose Corn Syrup

High Fructose Corn Syrup (HFCS) is a nasty sweetener many people don't even know they're eating.  You look at a label and see it there and figure its sweetened corn, how bad can that be?  It's everywhere so it must be OK to eat.  Well, what you may not be aware of is that this sweet syrup is made from federally subsidized corn and it is cheaper to use than sugar.  It's a big money making business for those companies tucking it into everything from ice cream, to soda, bread, ketchup, cereal, and protein bars to name a few.  It accounts for half the sweetener used annually in the US today.  Production in the US went from 3,000 tons in 1967 to 9,227,000 tons in 2005.  HFCS production has increased 350% since 1980 alone.

Why is it bad for you?  It has more fructose (up to 80%) while sugar has 50% sucrose and 50% fructose.  The sucrose is metabolized in the blood stream and either used for fuel or stored as fat, while the fructose (containing no enzymes, vitamins, or minerals) is entirely metabolized in the liver where it turns rapidly into fat.  Fructose is a lipogenic food, which means it has fat storing properties, boosting our fat storage hormones.  It also increases triglycerides which are an indicator for heart disease.  When you make a low fat food choice such as yogurt, you may think you are eating something heart healthy and that it will lead to weight loss however, much of the fat removed in yogurt is replaced with high fructose corn syrup.  Instead you are getting fatter because of the added carbs and fructose.

Recently there has been a lot of press about how bad HFCS is for you.  Some companies are responding by removing HFCS and replacing it with plain old sugar.  Recently I have seen in the grocery store "Throwback Pepsi".  This has no HFCS and only sugar....like we used to drink when we were kids.  I bought a bottle to see if it tasted any different.  It was much less sweet.  Interestingly, though, my kids didn't care for it.  They said it wasn't as sweet as what they are used to.  Our kids have grown up on this HFCS.  They don't even know what real sugar in soda tastes like.  They are used to the extra sweetness of HFCS.  Not good at all.  Look around for items labeled "Simply" on the front.   That is a key that HFCS has been replaced with sugar.  I have seen this on Ketchup and on pudding.

Here is Heinz new Ketchup: 

and Pepsi Throwback:


Here is the Pudding: