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
Sunday, February 27, 2011
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:
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:
Sunday, January 02, 2011
Got Fit! Winter Session Starts Tuesday Jan 4!
Happy New Year!
New year, new calendar, new beginnings. If you are thinking about getting in shape, 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 "scared" they won't be able to keep up, 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. 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 and attached are further details. 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!
Starts: Tues Jan 4
Ends: Thurs Feb 17
Workouts are Tuesday and Thursdays at 9:30-10:30.
Place: Federated Church Vestry/Norfolk
Sign up for Tuesdays, Thursdays, or both.
Cost: Tuesdays: $105
Thursdays: $105
both days: $210
Send a check to me at 16 Standish Rd to hold your spot.
See attachment for further details and a description of the program.
Happy New Year!
Janine
New year, new calendar, new beginnings. If you are thinking about getting in shape, 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 "scared" they won't be able to keep up, 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. 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 and attached are further details. 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!
Starts: Tues Jan 4
Ends: Thurs Feb 17
Workouts are Tuesday and Thursdays at 9:30-10:30.
Place: Federated Church Vestry/Norfolk
Sign up for Tuesdays, Thursdays, or both.
Cost: Tuesdays: $105
Thursdays: $105
both days: $210
Send a check to me at 16 Standish Rd to hold your spot.
See attachment for further details and a description of the program.
Happy New Year!
Janine
Friday, November 26, 2010
Christmas Card 2010
Well its that time of year again when I turn into the Crazy Christmas Mom. Happens every year no matter how hard I try to remain calm and in control. This year, however, I am determined to enjoy it all without any craziness. This year I am forced to preplan every last minute; have every hour accounted for. Both my kids are in weekend long hockey tournaments between Thanksgiving and Christmas. For the first time ever, my house was decorated and Christmas cards photo was taken before Thanksgiving. The Christmas decoration part was easy. It's getting the 2 kids and the dog to actually look happy for the Christmas card that sends me into the first phase of Christmas craziness. How one very happy family can look so miserable in a photo, I'll never understand. But me trying to take the Christmas card picture is nothing short of torture for everyone involed. That is until this year. A friend of mine is starting her own photography business and I signed up to be her first customer. The photo was taken. The kids and the dog laughed and smiled the whole time and actually had fun doing it. Next step was off to Shutterfly for the card selection process. Problem here was that I had so many great pictures and Shutterfly has even more great cards to choose from. Where to begin? Try here:
http://www.shutterfly.com/cards-stationery/holiday-cards
There are pages and pages of styles to choose from. From 1 photo to several. From flat card to folded. There are so mnay choices, I may even make a calendar for the grandparents with pictures of the kids on every month: http://www.shutterfly.com/calendars
All my time management is being thrown out the window as I sit here trying on different card styles on my pictures. It's simple. Upload your pictures to an album on Shutterfly's website and experiment with hundreds of different styles. From contemprary, to traditional, religous, Christmas, or general winter themes. There is something for everyone at Shutterfly.
My kids love to have our dog in the photo, as do I, but sometimes, I admit, he takes away from them. He is big and white and huge and seems to suck up all the flash. He tends to be the focal point, overshadowing the kids. I found a way around that on Shutterfly. I can have a folded card with one photo of just the kids on the front, and on the inside flap will be another picture with them and the big white furry friend.
So, don't waste any more time! Get over to Shutterfly and start trying on cards for style. The sooner you order, the happier you'll be. I have always been thrilled with the customer service from Shutterlfy and the quality is fabulous. One step in the right direction of a Calm Christmas Mom!
http://www.shutterfly.com/cards-stationery/holiday-cards
There are pages and pages of styles to choose from. From 1 photo to several. From flat card to folded. There are so mnay choices, I may even make a calendar for the grandparents with pictures of the kids on every month: http://www.shutterfly.com/calendars
All my time management is being thrown out the window as I sit here trying on different card styles on my pictures. It's simple. Upload your pictures to an album on Shutterfly's website and experiment with hundreds of different styles. From contemprary, to traditional, religous, Christmas, or general winter themes. There is something for everyone at Shutterfly.
My kids love to have our dog in the photo, as do I, but sometimes, I admit, he takes away from them. He is big and white and huge and seems to suck up all the flash. He tends to be the focal point, overshadowing the kids. I found a way around that on Shutterfly. I can have a folded card with one photo of just the kids on the front, and on the inside flap will be another picture with them and the big white furry friend.
So, don't waste any more time! Get over to Shutterfly and start trying on cards for style. The sooner you order, the happier you'll be. I have always been thrilled with the customer service from Shutterlfy and the quality is fabulous. One step in the right direction of a Calm Christmas Mom!
Monday, October 18, 2010
Got Fit Fall 2 starts next week!
Janine Wilkins
Certified Personal Trainer CPT, AFAA
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.
Tuesday, September 14, 2010
Monday, September 06, 2010
Delayed Onset Muscle Soreness
Delayed Onset of Muscle Soreness is defined as pain, soreness, and stiffness that follows exercise; particularly at the beginning of a new program or a change in exercise programming. It typically starts 12-48 hours after a workout and can last for a few days. It is usually at its worst 2 days post workout. It is a normal response to unusual exertion and leads to gain in strength and stamina. It is very different from the feeling of fatigue during exercise or acute pain caused from injury such as sprains or strains. It is quite common and quite annoying.
The pain is thought to be caused by microscopic tearing of the muscle fibers recruited during exercise and is part of an adaptation process that includes building muscle and endurance. To alleviate the soreness try the following:
Stretch
Active Recovery- light aerobic activity like walking, jogging, that increases blood flow
Rest and Recover- wait 2 days before performing strength training exercises
Massage
R.I.C.E therapy—Rest, Ice, Compression, and Elevation
Non Steroid Anti-inflammatory—like Ibuprofen
Yoga
Proper Warm Up every time you workout_ One that increases blood flow, not one that stretches out cold, sore muscles.
One good thing that comes from being sore and tired is a good, restful sleep. So if you’re having sleeping problems you may see an improvement. Also, stretching for 10 minutes or so before bedtime (and before anytime that you will be not moving for a period of time) helps a lot. You may feel particularly sore in the morning, so be careful coming down the stairs, but you will loosen up as time goes on. Your body will adapt soon and you’ll be on your way to feeling great all the time!!
The pain is thought to be caused by microscopic tearing of the muscle fibers recruited during exercise and is part of an adaptation process that includes building muscle and endurance. To alleviate the soreness try the following:
Stretch
Active Recovery- light aerobic activity like walking, jogging, that increases blood flow
Rest and Recover- wait 2 days before performing strength training exercises
Massage
R.I.C.E therapy—Rest, Ice, Compression, and Elevation
Non Steroid Anti-inflammatory—like Ibuprofen
Yoga
Proper Warm Up every time you workout_ One that increases blood flow, not one that stretches out cold, sore muscles.
One good thing that comes from being sore and tired is a good, restful sleep. So if you’re having sleeping problems you may see an improvement. Also, stretching for 10 minutes or so before bedtime (and before anytime that you will be not moving for a period of time) helps a lot. You may feel particularly sore in the morning, so be careful coming down the stairs, but you will loosen up as time goes on. Your body will adapt soon and you’ll be on your way to feeling great all the time!!
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