Wednesday, August 24, 2011

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:
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.