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

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!

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.

Hunt's Ketchup Drops High Fructose Corn Syrup | TakePart - Inspiration to Action

Hunt's Ketchup Drops High Fructose Corn Syrup TakePart - Inspiration to Action

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!!

Life in a 16 ounce Solo Cup

I've been doing some research lately on the fast food industry in America.  I have been especially interested in their marketing practices, food supply chain, and food preparations.  Frequently when I am discussing food lifestyle with a client I will hear such things as "We were in a rush so we stopped for McDonalds".  I admit, I used to do the same thing.  I don't think I know anyone who hasn't.  Then I started thinking, other than the fact that it is right there in front of you and your kitchen isn't, why is it so easy to stop for McDonalds?  Or any fast food chain for that matter.  The answer is because fast food companies make it easy...too easy for you to just say no.  At that moment you are thinking about your hunger, or your kids hunger, but not your health.  If we can just flip this around to have the thinking process be first about what is good for our bodies to eat and second how to consume that food when we are in a rush and hungry, then we will be on the right track to a positive food lifestyle.  Fast food companies have been so successful in their marketing practices by studying our lifestyles.  They know that we are in the car and in a rush.  They create their food to be consumed in a car...with one hand....and fit perfectly in a cup holder.  Go into any car and count the cupholders.  My Suburban has 8.  So, who says only fast food can go in a cupholder?  I buy nuts in the shape of a cup that fit nicely in there.  I would never eat canned soup but I have seen these plastic soup cans in the shape of a cup as well. 

These past few weeks have been particulary busy in my house.  I have been creative in the kitchen and have figured out how to conquer hunger in the car without making a bad food choice.  I call it "Life in a 16 ounce Solo cup" because right now most of my life is spent driving my kids around in the car.  These cups are for more than your summer cocktails.  They can hold an entire meal with a little thought.  Every week I grill up a big batch of marinated boneless chicken breasts.  They stay in the fridge and are re-invented on almost a daily basis to everything from chicken sandwiches for the kids, to a hearty helping of protein on a salad.  I also have an assortment of fresh veggies always on hand, sometimes grilled, sometimes raw like snap peas and green or yellow beans.  I combine these and throw in a little chopped fresh herbs that I have on hand...basil, parsley...and drizzle with salad dressing ( a viniagrette, of course, that I make myself and have on hand...which is better for you and less expensive than store bought).  I also add any nuts I have...my favorite is cashews.  Finally, fill up a 16 ounce solo cup with this delicous mixture and off you go.  Make sure you have a stash of plastic forks in the glove compartment.  And when the weather turns colder and you don't feel like grilling, all of this can be roasted in the oven. 

Yummy, satisfying, and good for you.  Here's the thing.....eat like this and you FEEL GOOD!  The key here is having this stuff all on hand.  I get it.  You're not running around trying to grill up chicken breasts before you go out.  Neither am I.  Always having this kind of food on hand means never rushing around trying to create it.  It also means that I eat like this on a regular basis.  There are so many variations possible with having these "pieces of the meal puzzle" on hand.  All of these things are great in a salad, in a wrap, on a skewer, warmed with melted cheese on a hollowed out sub roll for the kids, or a topping for homemade pizza; the possibilities are many.  

When you start filling your food lifestyle with this type of food it displaces the bad choices.  Eat more like this and soon you will find that you lost your taste for the "fast food".  Trust me you will.  I did.  The thought of going through a McDonalds drive thru and buying their food for my kids gives me a feeling of disgust, a failure of some sort, that I would be knowingly giving my kids something that is bad for them and I can do better than that.  I just can't bring myself to do it.  Especially when I have the means to make a better choice.  Scooping fresh food from my kitchen into a solo cup is much quicker than sitting in the drive thru line...and having to go back because they gave the wrong items anyway! 

I'm happy to share my recipes with you for vinaigrettes, marinades, and my favorite combinations any time!

Got Fit Small Group Training starts Sept 2

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 an 8-week 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.
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 Sept 2 through Oct 21

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: $120 for once a week/$225 for twice a week.

To secure your spot, email me at jcolewilkins@aol.com