Got Fit?

noreply@blogger.com (Janine Wilkins) — Sat, 22 Dec 2012 01:20:00 +0000

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

noreply@blogger.com (Janine Wilkins) — Fri, 26 Oct 2012 15:39:00 +0000

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!!

noreply@blogger.com (Janine Wilkins) — Sat, 20 Oct 2012 15:27:00 +0000

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

Session 2 starts on 10/30!

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

noreply@blogger.com (Janine Wilkins) — Fri, 17 Aug 2012 20:07:00 +0000

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

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

Summer Training Schedule

noreply@blogger.com (Janine Wilkins) — Mon, 11 Jun 2012 16:45:00 +0000

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

noreply@blogger.com (Janine Wilkins) — Tue, 01 May 2012 01:00:00 +0000

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

noreply@blogger.com (Janine Wilkins) — Tue, 28 Feb 2012 18:38:00 +0000

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

noreply@blogger.com (Janine Wilkins) — Sat, 04 Feb 2012 19:15:00 +0000

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!

noreply@blogger.com (Janine Wilkins) — Mon, 26 Dec 2011 15:26:00 +0000

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

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?

noreply@blogger.com (Janine Wilkins) — Mon, 24 Oct 2011 21:45:00 +0000

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?

noreply@blogger.com (Janine Wilkins) — Mon, 24 Oct 2011 20:34:00 +0000

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.

Remember....If nothing changes, nothing changes!

Fall Group Training Session 2

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

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

Fall Training Sessions

noreply@blogger.com (Janine Wilkins) — Wed, 24 Aug 2011 15:51:00 +0000

Back to School...Back to Fitness....
Yes, Fall is right around the corner. 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 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: Sept 5 through Oct 24 (8 weeks)
Days: Tuesday 8-9am
Tuesday 9:15-10:15am
Thursday 9:15-10:15am
Friday 9:15-10:15 (if enough interest)
Wednesday 6:30-7:30 (if enough interest)
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
To secure your spot, 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.

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

noreply@blogger.com (Janine Wilkins) — Wed, 24 Aug 2011 15:23:00 +0000

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.

Why Is That Big Red Heart on the Cereal Box Anyway?

noreply@blogger.com (Janine Wilkins) — Fri, 20 May 2011 14:10:00 +0000

That big red heart is a glorified health claim, designed to catch your eye and sell food products, in this case highly processed food products. How often do you see fancy packaging and health claims on fruits and vegetable in the produce aisle? Marion Nestle, in her book "What To Eat" shares her knowledge of food politics in terms we can all understand. Read on to see just how this big red heart got on your cereal box in the first place.

Prior to 1990, the FDA didn't allow health claims and disease prevention messages on food packages. They expected food companies, like pharmaceutical companies, to prove claims with scientific studies. Food companies knew they couldn't prove that, for example, eating a certain breakfast cereal would prevent heart disease. A cereal is only one food eaten by many people who eat many different foods that can affect many risk outcomes. Companies lobbied hard for the right to, alternatively, "inform the public". Finally caving to them, Congress ended up agreeing and forced the FDA to authorize health claims on food packages where there was "significant scientific agreement". Some health claims were allowed, but not all. Lobbying continued. In 1994 Congress passed the Dietary supplement and Health and Education Act authorizing structure/function claims for herbal supplements. Once food companies got wind of this, they sued the FDA for the right to make these same structure/function claims on food products. In 1997 the FDA passed an act that lightened the language from "significant scientific agreement" to "substantiated", a must less restrictive regulation. Since then, almost everytime the FDA said no to a food companies' health food claim, they were taken to court and usually lost. The courts often ruled in favor of food companies on the First Amendment grounds of freedom of speech. Marion Neslte comments, "Any sensible person might think that the Founding Fathers devised the First Amendment to protect political dissent rather than the right of food marketers to use overblown health claims on cereal boxes." Aha the right to free speech.

The take-a-way here is that regulations surrounding health claims on food products are very loose, with barely any disclaimers. While a diet rich in whole grains is associated with a decreased risk of heart disease and cancer, you'd have a lot of convincing to do to prove that eating a specific breakfast cereal will actually protect you against these illnesses. In this example, it is the fiber in the whole grain that does the protecting. When you look at a cereal that does have whole grains, when it is followed by 30 or so more ingredients and very little to no fiber at all, what protection are you really getting? My advice is to get back into the produce aisle and completely disregard any health claims as merely an expensive marketing campaign targeting your pocketbook.

Spring Bootcamp Signup Open

noreply@blogger.com (Janine Wilkins) — Wed, 27 Apr 2011 18:49:00 +0000

Happy Spring/Almost Summer!

Yes, Summer is right around the corner....only 8 weeks away!! 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!

Spring 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. 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. You may choose once a week or twice a week. The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!

Details:

Dates: Tuesdays and Thursdays May 3 through June 16 (no class Thurs May 26)

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: Tues only $105

Thurs only $90

Both Tues and Thurs $195

To secure your spot, 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.

Nutrition Tip:

Salmon. Great food. Every nutritionist and doctor recommends it. Most people like it but don't think much about what they're buying. You either get what is on sale or what the grocery store has in stock without a lot of thought as to where it came from. Not all salmon is created equal, however. Farm raised salmon is not the same food as wild caught salmon. Wild caught salmon is a great source of Omega-3 fat. Omega-3 fat is connected to heart and brain health, inflammation, circulation, memory, and blood sugar control. A main difference between wild caught and farm raised salmon is the amount of Omega-3's. Farm raised salmon have much less, if any at all, Omega-3 than wild caught salmon. This is due to that fact that wild salmon eat a natural diet of krill, mackerel, shrimp, and other fish. They are carnivores by nature. Farm raised salmon are fed a diet of grain, which produces a fish much higher in Omega-6 fats...a fat that we already get too much of. They are also packed tightly into pens which require the use of antibiotics to prevent sickness. And if that isn't enough to make you think twice, let's talk about the difference in color. Wild salmon get their color from eating their natural diet of krill and shrimp and pack a powerful punch of antioxidants. Farm raised salmon, on the other hand, get their color from dye that their factory farmers select for them. The take-away? When dining out, always ask if the salmon is wild caught, and at the grocery store, always choose wild caught over farm raised.

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 Wilkins

Got Fit! Spring Session Starts March 8

noreply@blogger.com (Janine Wilkins) — Sun, 27 Feb 2011 17:15:00 +0000

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

The High Price of High Fructose Corn Syrup

noreply@blogger.com (Janine Wilkins) — Sun, 27 Feb 2011 16:55:00 +0000

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:

Got Fit! Winter Session Starts Tuesday Jan 4!

noreply@blogger.com (Janine Wilkins) — Sun, 02 Jan 2011 20:00:00 +0000

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

noreply@blogger.com (Janine Wilkins) — Sat, 27 Nov 2010 02:55:00 +0000

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!

noreply@blogger.com (Janine Wilkins) — Mon, 18 Oct 2010 21:52:00 +0000