Summer Training Schedule

Summer is here; what is your workout plan?

I wil be running my Small Group Training Program again this summer.  My intent is to get you in and out and home to start your day feeling great about accomplishing something for yourself.

Details are as follows:

Day and Time: Wednesday mornings 7-8am

Location: Pond St and Federated Church (of raining)

Cost: 15$/class

How it works:  Since it is summer and schedules are so varied, I am running it differently than our regular season programs.  Pick the dates you want now from the list below, and pay for only those dates.  Email me the dates you want and send me a check now for just those classes.  As long as I have a prompt response and enough people for each class, the class will run.  I will fill classes on a first come first serve basis.  This should work out great, giving you the added flexibility to work around vacations, etc.  Since we are starting next week (June 20), please put this at the top of your "To Do" list.  Take care of yourself so you can then take care of everybody else :)

Here are the dates: (all Wednesdays, except one)

June 20, 27

July 3 Tuesday

July 18, 25

Aug 1, 8, 15, 29

Workouts will focus on strength, cardio, flexibility, and some guided meditation.

What you need:  5 lb and 8 lb dumbbells, a mat, a resistance band, and lots of water.  

I look forward to seeing many of you over the summer!  Feel free to pass this email to anyone who is interested.

Janine

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

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    

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.

Got Fit Fall 2 starts next week!

Janine Wilkins

Certified Personal Trainer CPT, AFAA

jcolewilkins@aol.com

508-733-7555 (cell)

Got Fit?

A well rounded fitness program incorporates strength, cardio, and flexibility training, along with a healthy diet. Join me for a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility. We also have group discussions about nutrition that allow us to share ideas and learn from each other. You’ll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, and how to prep delicious, healthy dinners for the family on those busy nights, and more. I have a blog that is a good source on nutrition as well. Check it out at….. http://gotfit-janine.blogspot.com.

In this program we are not lifting weight to grow big muscles, we are training movements through a workout focusing on endurance and Functional Fitness; exercises that help you move easier through your everyday life. These workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, agility and balance work and are designed to burn more calories both during the workout and for sometime after. Individual fitness levels are irrelevant. Anything and everything can be modified to effectively challenge you at your own level. The camaraderie and non-competitive, and, yes, fun atmosphere will keep you inspired! The small group concept affords you an opportunity to work closely with a Personal Trainer at group pricing.

Well conditioned muscles help protect against injuries. They aid in shock absorption, protecting joints. By losing fat and gaining muscle, you will burn more calories, even at rest. Learn useful exercises that you can do at home to keep your body healthy and strong in a fun environment with your peers. You may even be ready for that road race you said you always wanted to do. Embrace a healthy lifestyle….You’ll feel better, have more energy, and be happy that you took some time for yourself.

DATES: Tuesdays and Thursdays Oct 28th through Dec 16th

TIME: 9:30-10:30

PLACE: Pond St Fields, Norfolk, weather permitting. Inside at St Jude’s if cold/raining

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.