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

Spring Session Starts Next Week

Summer is coming.....

      A short 8 weeks to go and we will be changing gears.  Shorts, tank tops, and bathing suits are just around the corner.  The time to prepare is now.  Spending a few hours a week on yourself will do wonders for not only looking good on the outside, but also  promoting wellness on the inside.  Read on for the spring program information.   

     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 small 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 our group is exactly what keeps members coming back and completely overcomes any apprehension they 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.  We lift each other up and encourage hard work in a very fun way. The program is designed to be challenging for all fitness levels.  I provide modifications for all ability levels and injuries as well.  You will get the individual attention of a Personal Trainer/Strength Coach in a cost effective small group setting.

      I believe in a "Whole Body" approach to fitness which means this class is more than just a workout.  In addition to physical work, we focus on the mind/body connection to wellness.  You get recipes, meditation, lots of nutrition information, discussions on various topics from sleep, to visualizing goals, to what really makes a good day, and much much more.  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.  I am available 24/7 via email and text for 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 whole body and mind conditioning program that will develop your strength, cardio-respiratory system, and flexibility.  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.  You will experience components such as guided meditation, discussions about how to sleep better, how to appreciate gratitude, and more.  Frequently I bring in food to sample along with recipes.  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!

As part of my group you are invited to join our Private Facebook Group.  This is a place to share info, rant, rave, and whatever else comes to mind about exercise, good food, life, and wellness.  Additionally, all updates/info are found here as well.  Once a member, I will add you to the group. 

Details: 

  Dates:  May 8 through June 14 (6 weeks)  

        

   Days:  Tuesday 8-9am

             

             Tuesday 9:15-10:15am

             Thursday 8-9am

             Thursday 9:15-10:15am

                                 

  Place: Federated Church/moving outside to Pond St as the weather warms up                                                                           

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

Cost:  1 day/week = $90

          2 days/week = $180

        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 on your check.  Space is reserved first come first served.

Private Training:

I offer one on one training as well as semi private groups that can be scheduled at your convenience.  I will travel to your home or any location. Inquire for more details  

A Recipe to Share With You:

This is popular with my clients.  It is healthy and delicious, and will keep you full for a very long time.  I made these after class for everyone and they loved it!

Janine's Smoothie

3/4 whole fat greek yogurt

  3/4 cup frozen cherries 

  2 egg yolks

  2 Tblsp coconut oil

  optional: honey for additional sweetness

  water and chopped ice

Blend and Enjoy!

About me:

I am a Personal Trainer certified through the internationally credited Aerobic and Fitness Association of America.  In addition, I am a Strength and Conditioning Coach certified through the Poliquin International Certification Program.  I am in my sixth year of practicing.  I specialize in training women of all ages and fitness levels.  I also enjoy training children when time allows.  

Other News: 

Visit my Facebook page and hit "Like" to be connected my page.  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    

Janine Wilkins

Poliquin Certified Strength Coach, PICP
Certified Personal Trainer, AFAA

jcolewilkins@aol.com

Watch out for fructose

Watch out for fructose (as in high fructose corn syrup). Fructose is metabolized in the liver and todays' diet is much higher in fructose than it was many years ago. Although it is found in fruits, it is in small amounts; for example...30 calories in a cup of blueberries. In contrast, there are 80 calories worth in 12 oz of Coke. Our bodies aren't made to handle this fructose overload, so much of it gets turned into fat. It also contributes to insulin resistance and an even further increase in calories stored as fat.

"Chick Chat" about healthy eating for women

In this internet podcast, I am a guest speaker on the topic of healthy eating for women.  Click on, sit back, relax, and listen!

http://blip.tv/basenet-internet-television/the-crashing-glass-podcast-show-4-chicks-eating-healthy-5931069

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