Give yourself the gift of an hour out of your day for YOU!!

Winter Session starts on 1/2! 

 Read on for my class schedule for Small 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 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.  I also modify for any injury you may have.  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 small group training program you get the individual attention of a Personal Trainer in a cost effective small group setting.  We also use a private Facebook group to communicate among ourselves.  I use this Facebook Group to reinforce things you learned in class, to give you recipes, to communicate a location change and  more.  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 

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.  This is, however, not your average exercise class.  I believe that exercise is only one component of wellness, therefore, my program focuses on your whole body.  I fuse together  nutrition, meditation, and relaxation.  We talk about taking time to relax and setting goals in class.  I often use guided meditation at the end of class to ground us and to better manage stress.  I invite "pop up" casual chats during class on any wellness topic.  The support and laughter that result is both energizing and validating.   I include nutrition information/discussions/recipes as well.  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!  You will leave class with a feeling of purpose and gratitude that you took time for yourself.  And even though you may be sore the next day, you will absolutely feel that is was worth it!

 

 

                                                                            Details:

Winter Session:   Jan 2  through Feb 28  (8 weeks)

Days: Tuesday 8-9am   

          Tuesday 9:15-10:15am 

          Wednesday 9:15-10:15

          Thursday 8-9am   

          Thursday 9:15-10:15am 

I am excited to announce the addition of a Saturday morning class that is already full!  It will be held at 8am on the 2nd, 3rd, and 4th Saturday of the month.  If you are interested in Saturdays, I invite you to add your name to the wait list by emailing me.                       

           

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

           3 days/week = $360

           Don't wait, classes fill up.

           To secure your spot, you must reply to this email AND 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.

 

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

Welcome to Food Friday number 5!  

Today I am sharing with you a recipe that I made up myself.  Sort of on a whim while at Trader Joe's.  I love that I was able to purchase ALL the ingredients there in one store too!!  I needed a dish for dinner.  It needed to be served at room temp.  I wanted it to be good for you as I knew I would have lots of leftovers to eat myself.  I wanted a salad of sorts with autumnal ingredients.  So here's what I came up with.  I don't realy have exact amounts of  the ingredients so you can just use what you want.  No Need to be precise.  I feel like  I should have a recipe naming contest for it, LOL!

Ingredients:

bone in skin on half turkey breast

 veggies: squash, onion, mushrooms, asparagus

red and brown rice/black barley (from Trader Joes's frozen)

Trader Joe's Champagne Pear Vinaigrette with Gorgonzola

pecans (spiced from Trader Joe's)

crumbled gorgonzola

orange flavored cranberries

I roasted the turkey breast on a cookie sheet drizzled with olive oil, salt, and pepper at 375 until a thermometer registered 180*

I roasted the veggies on a cookie sheet with olive oil, salt, and pepper at the same temp for about a half hour.  Just make sure the squash is fork tender.  Cut up the veggies into a little bit bigger chunk than you want to end up with as they tend to shrink a bit while cooking.  Toss with your hands and cook.

Cool it all to room temp.   Cut the turkey off the bone into bite size chunks.

Cook the rice according to package directions.  Note on the rice.....I found it in the freezer section.  It is in a purple box and comes with three packages inside.  I cooked it, ( 3 minute cook time)  then brought it to room temp. 

Assembly:

Toss the turkey and veggies together gently and arrange on a platter.  Arrange the rice on the ends of the platter.  That way people can take the rice if they want to or skip it of they prefer no grains.

Sprinkle pecans, gorgonzola, and cranberries all over and drizzle generously with the dressing.  YUM!!!!  I attached a picture.  ( I was pretty proud of myself!)

Farmers Markets

Some info about one of my favorite farmers markets, the White Barn Farm:

They will be open Saturdays in November from 10-2.  Jordan Brothers Seafood will be in attendance.  Fresh seafood right off the truck!

They are having a "Harvestween Market Day" on 10/27.  Many of their weekly vendors will be there including Franklin Honey and Bee products (soap, hand cream,lip balm), Sheldonville Coffee Roasters, Iggy's bread.  They'll have veggies and pumpkins as well!

The problem with farmers markets right now is that they are almost over for the season.  Most are in their last few days.  Here is a link to one in Pawtucket that I have been wanting to get to for awhile.  I've heard great things about it from friends. Would be a nice weekend trip! 

farmfresh.org

Grocery Store Specials:

 Roche Bros:

Sirloin beef tips:  4.99/lb

pork tenderloin  BOGO free

fresh salmon 6.99/lb

sirloin strip steak 10.99/lb

whole chickens 1.49/lb

sirloin tip strips 5.99/lb

Shaws:

chicken thighs or drumsticks .99/lb

Perdue split chicken breast 2.99/lb

fresh haddock or swordfish 8.99/lb

fresh sea scallops 13.99/lb

Stop and Shop:

New York strip steak 5.99/lb

whole chicken, drumsticks, or thighs .99/lb

center cut boneless pork chops 2.99/lb

sirloin steak tips 5.99/lb

Shady Brook Farms ground turkey 3.99/lb

blueberries or blackberries 2 for $5

Van's organic waffles 2/$5

Reminder.....Next session starts next week.  Make sure you have signed up.  You may bring a check with you to class.  Have a great weekend!!

Give yourself the gift of an hour out of your day for YOU!!

Session 2 starts on 10/30! 

 Read on for my class schedule for Small 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 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.  I also modify for any injury you may have.  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 small group training program you get the individual attention of a Personal Trainer in a cost effective small group setting.  We also use a private Facebook group to communicate among ourselves.  I use this Facebook Group to reinforce things you learned in class, to give you recipes, to communicate a location change and  more.  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.  This is, however, not your average exercise class.  I believe that exercise is only one component of wellness, therefore, my program focuses on your whole body.  I fuse together  nutrition, meditation, and relaxation.  We talk about taking time to relax and setting goals in class.  I often use guided meditation at the end of class to ground us and to better manage stress.  I invite "pop up" casual chats during class on any wellness topic.  The support and laughter that result is both energizing and validating.   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 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!  You will leave class with a feeling of purpose and gratitude that you took time for yourself.  And even though you may be sore the next day, you will absolutely feel that is was worth it!

 

 

                                                                            Details:

Fall Session 2:   Oct 30 through Dec 20  (8 weeks)

Days: Tuesday 8-9am   

          Tuesday 9:15-10:15am 

          Wednesday 9:15-10:15

          Thursday 8-9am   

             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

           3 days/week = $360

           Don't wait, classes fill up.

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

 Health Tip:

Check your balance of fat intake.  A big problem with our diet and lifestyle is an imbalance of the type of fat we are eating.  We have been led to believe that all saturated fat is bad for you (it is not).  We therefore consume a lot of polyunsaturated fat, found mainly in refined, processed vegetable oils.   These oils have a very high level of Omega-6 fat which is inflammatory by nature.  That is not a bad thing (we need some inflammation) but when it is not balanced by a proper level of Omega-3 fat, we could be setting ourselves up for diseases that are linked to inflammation such as heart disease and some types of cancer.  A good ratio of Omega-6 to Omega-3 is said to be from 1:1 to 4:1.  The average person on a Western diet gets between 20:1 and 25:1.  A simple guide is to choose olive oil over canola, sunflower, or corn oil and consider taking a fish oil supplement.      

 

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  

  

Janine Wilkins

Poliquin Certified Strength Coach, PICP
Certified Personal Trainer, AFAA

jcolewilkins@aol.com
508-733-7555

Back to School...Back to Fitness....Back to a Renewed Focus on Your Wellness

Fall classes start in 2 weeks!  Read on for my class schedule for Small 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 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.  I also modify for any injury you may have.  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 small group training program you get the individual attention of a Personal Trainer in a cost effective group setting.  We also use a private Facebook group to communicate among ourselves.  I use this Facebook Group to reinforce things you learned in class, to give you recipes, to communicate a location change and  more.  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.  This is, however, not your average exercise class.  I believe that exercise is only one component of wellness, therefore, my program focuses on your whole body.  I fuse together  nutrition, meditation, and relaxation.  We talk about taking time to relax and setting goals in class.  I often use guided meditation at the end of class to ground us and to better manage stress.  I invite "pop up" casual chats during class on any wellness topic.  The support and laughter that result is both energizing and validating.   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 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!  You will leave class with a feeling of purpose and gratitude that you took time for yourself.  And even though you may be sore the next day, you will absolutely feel that is was worth it!

 

 

                                                                            Details:

Fall Session 1: Sept 4 through Oct 25  (8 weeks)

Days: Tuesday 8-9am   

          Tuesday 9:15-10:15am 

          Wednesday 9:15-10:15

          Thursday 8-9am   

          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

           3 days/week = $360

           Don't wait, classes fill up.

           To secure your spot, reply to this email and 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.

 

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