Let’s Get Healthier!
August 2011 Newsletter
In this newsletter you will find:
- Beware of the month of August!!: Learn how you can take control of your fitness plan so you are not starting all over again in September.
- Fitness by Hill Bootcamps continue in Hillsborough –Tuesday and Thursday mornings! Might be adding Saturday’s! Please let me know your interest.
- Before and After Pictures of Rocky . . . my latest “Biggest Loser”
- Congratulations to TEST Football Academy Athletes who were invited to NFL camp (now that the lockout is over!)
- Delicious recipe: Farro Salad with Tomatoes & Herbs – perfect for summertime barbecues – and healthy too!
- Smoothie King somewhat redeems itself! Here about their new “healthier” choices!
- Local Business Plugs – see new additions!
HERE IS YOUR AUGUST NEWSLETTER:
Beware of the month of August!!: Guess what? Would you believe that during the month of August, more people gain weight than they do during any other month of the year – even beats out December/holiday season. How can you take control so you are not starting all over again in September? Well, it starts with enjoying yourself, BUT creating a calendar of when you “plan” to splurge on extra food and spirits — so that even if you don’t lose weight this month, at least you will maintain your weight. Might sound a bit “over-the-top” to plan all your summertime splurges, but it is so worth it if you’ve worked hard to lose weight – and you want to be able to KEEP IT OFF. With all the outdoor entertaining we do during the summer months, we are actually exposed to more food and spirits. That is why many of us start out behind the 8-Ball in September. Or maybe you haven’t quite started your diet and exercise plan due to the lack of structure during the summer months, so why start off in the fall weighing even more? Start with making up a weekly food-shopping list so you have healthy items available at home for breakfast, lunch and dinner. Make sure there plenty of lean proteins (chicken, fish, turkey and lean pork & beef). Then make sure your shopping list has plenty of fresh vegetables and fruits. Consider shopping at your local farm to support their businesses and to gain the advantage of having your produce extra FRESH! If you are having “starchy carbs” think about trying something new like small portions (½ – ¾ cup) of whole grains: oats, whole-wheat pasta or cous cous, farro, quinoa, brown rice, bulgur, barley, wild rice, wheat berries, flaxseeds, aramanth, millet, rye, and spelt. If you’ve never tried these whole grains, be adventurous and give it a shot (just follow the cooking instructions on the label). You can find these in the organic section of your supermarket or at a local health food store. Whole grains are healthier for you than your traditional “starchy carbs” like potatoes, regular pasta, white rice, breads & processed cereals – because grains are lower on the Glycemic index and they are protein-enriched (slow-digesting). This means they keep your blood sugar levels in a healthy range.
Next step: Keep healthy snacks on hand. Some good choices are edamame pods (soy protein source — delicious) and you can get them at your local supermarket. Plain, low-fat Greek Yogurt mixed with Stevia (natural low-sugar sweetener) and some fresh fruit is also a super healthy choice. It is a great source of vitamins, minerals, protein, calcium — and probiotics to keep your digestive system healthy. Keep protein bars and protein shakes handy as they make great snacks too and help to regulate your blood-sugar levels. I love the new Oh Yeah Protein Drinks that I purchase at www.vitaminshoppe.com and they have 18 grams of whey protein with only 3 grams of carbs. They come in convenient ready-to-drink containers and really fill me up. I use them as a mid-morning or a mid-afternoon snack to help ward off hunger and to build lean muscle mass.
Plan to exercise more, even if it means squeezing in a power-walk with some AB crunches, squats and push-ups at the end. If you’re going to eat a bit more during all these summertime festivities, you’ve got to burn more calories, so get moving!! I suggest exercising 5 days per week in the summer – even if you can only squeeze in 30 minutes at a clip. And if you do it first thing in the morning, there are no excuses.
Lastly, plan your meals carefully each day – especially on the days when you know you’re going someplace fun. If I have a BBQ to attend starting at 4:00 p.m., I make sure I get my morning workout done – then I eat super healthy and “light” the entire day leading up to the BBQ. At 3:00 p.m. I still have my mid-afternoon protein drink so that when I arrive at the BBQ, I am not arriving too hungry. I enjoy some food at the party – without completely over-doing it, and feel so much better the next day.
Take the challenge during the month of August. See if you can continue to lose weight (if that is your goal) OR at least work very hard to maintain your weight. Start now, and check back with me after Labor Day Weekend . . . GOOD LUCK!
Fit by Hill Bootcamps!: Check out our NEW video of one of our Bootcamps IN ACTION: http://www.youtube.com/watch?v=45FdNHoRXrI
Bootcamps are continuing in Hillsborough . . . don’t miss the fun, sweat and fitness results you are looking for! Space is limited so you need to register. You can also preview this short video so you know what to expect and what you are going to get out of it: http://youtu.be/n2Rk04DmmnA
Here’s the skinny on my bootcamps: They take place every Tuesday and Thursday mornings from 6:00 a.m. – 7:00 a.m., but you must register since space is limited. PLEASE DROP ME A LINE IF YOU ARE INTERESTED IN A SATURDAY ADDITION @ 6:00 A.M. TO THE SCHEDULE! You can get your workout done and get on with your busy weekend! The location for my bootcamps?: Sports Physical Therapy, 1 Jill Court in Hillsborough, NJ. This place is spacious, bright, & clean. And this type of training is going to be a great way to get in shape. I know these bootcamps are early in the morning, but there is no better way to start your day, and then you don’t have to worry about making excuses later in the day. So many things come up in our busy lives, and our exercise routine can often get put off due to our family obligations or jobs or whatever. Put yourself first by starting FIRST THING IN THE MORNING . . . Let’s do this! If all goes well, I may begin to adding more of these classes in the fall! These bootcamps are for both men and women – and it is also open to teenagers (ages 16 and up). We’ll work hard together (upper body exercises, lower body exercises, mixed with athletic training), but please know there are variations to the exercises so you can go at your own pace and when you need a break, you can jog in place or even march/walk in place. Or if you have any minor specific issues (weak lower back, shoulder pain, etc), there will always be something you can do in place of an exercise that you feel might aggravate your condition. You will need to bring dumbbells, a mat, a water bottle and a towel . . . but most of all bring your energy! To get registration forms contact Hillarie via email or phone (908) 371-0173 or [email protected]
Before and After Pictures of Rocky . . . my latest “Biggest Loser”. In case you didn’t see my previous newsletters, Rocky found my website 4 months ago and wanted to take his weight loss to the next level. He had lost 100 pounds on his own (great job, Rock!), but had gotten “stuck” where he had more weight to lose but just couldn’t do it. After we met, we quickly realized Rocky wasn’t eating nearly enough food so his body was in a state of starvation (resisting further weight loss). He also wasn’t exercising regularly and wasn’t drinking enough water. So we put him on a nutritional plan to succeed – and started incorporating weight training sessions with me, along with dedicated trips to the gym to reshape his body. Here we are, 4 months later, and he is down ANOTHER 63 POUNDS for a total of 163 pounds!. Rocky started out at 390 pounds ONE year ago, and today is weighing 228!! Look at the difference! So proud of you pal . . . thanks for being a STAR STUDENT!
Check out these before and after shots . . . amazing!
Congratulations to TEST Football Academy Athletes who were invited to NFL camp (now that the lockout is over!): So most of my readers know that Fitness by Hillarie is contracted every year to work with the college football players who come to TEST Football Academy (NJ & Florida locations) to train for the NFL Combine and draft. Not only does TEST have amazing coaches for these young athletes (who are all longing to turn PRO), but they hire a whole host of professionals to ensure these athletes succeed. They hire chiropractors, orthopedic sports specialists, sports psychologists – and of course, Fitness by Hillarie to provide sports nutritional counseling. On top of that, they also hire former professional athletes like Chad Pennington (quarterback – NFL), Scott Brunner (quarterback – NFL), Eric Dorsey (Defensive End – NFL), Ato Boldon (Olympic Sprinter) and several other professional athletes to help the athletes learn the best techniques possible. At the end of the day, they just want what is best for each athlete – with a greater chance of being picked up by an NFL team. Several of the TEST athletes were drafted, as reported in my May Newsletter (see those athletes at the end of this article) – but now that the NFL lockout is over –so many of our many of our athletes (free-agents) were contracted to attend camp for the following teams (GOOD LUCK GUYS!):
ATHLETE INVITED: NFL CAMP:
Michael Lockley Jacksonville Jaguars
Sealver Siala San Fran 49er’s
Alex Linnenkohl Chicago Bears
Shaky Smithson Greenbay Packers
Nate Enderle Chicago Bears
Jeromy Ross New England Patriots
Chris Matthews Cleveland Brands
Craig Marshall NY Giants
Terrence McCrae Pittsburg Steelers
Chris Randle Dallas Cowboys
Derrell Smith Tampa Bay Buccaneers
Ryan Bartholomew Baltimore Ravens
Josue Paul Kansas City Chiefs
Scott Tolzien San Diego Chargers
Ryan Hill Minnesota Vikings
Julian Posey NY Jets
JC Brignone Chicago Bears
ATHLETE – DRAFTED: NFL TEAM:
Patrick Peterson (# 5 overall pick!) Ariz/Cardinals
Stevan Ridley (3rd round!) NE Patriots
Chris Hairston (4th round!) Buffalo/Bills
Nathan Enderle Chicago/Bears
JT Thomas Chicago/Bears
Da’Rel Scott NY/Giants
Derek Newton Houston/Texans
Dwayne Harris Dallas/Cowboys
Daniel Hardy Tampa/Buccaneers
I’m so excited for these TEST Football Academy athletes . . . since they will be living their dream by playing professional football – while providing for their families. God Bless all of them!
Delicious recipe: Farro Salad with Tomatoes & Herbs – perfect for summertime barbecues – and healthy too! This recipe was sent by a dear friend & client . . . thanks Judy! The recipe is courtesy of Giada DeLaurentiis from the Food Network.
Ingredients:
4 cups water
10 ounces farro (about 1 ½ cups)
2 teaspoons salt, plus more to taste
1 pound of tomatoes, seeded and chopped
½ sweet onion – chopped
¼ cup finely chopped fresh Italian parsley leaves
1 large garlic clove, minced
2 tablespoons balsamic vinegar
Freshly ground pepper
¼ cup extra-virgin olive oil
Directions:
Combine the water and farro in a medium saucepan. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender (about 30 minutes). Drain well, and then transfer to a large bowl to cool. Add the tomatoes, onion, chives and parsley to the farro, and toss to combine. In a medium bowl, whisk together the garlic, vinegar, salt, pepper and olive oil. Add this vinaigrette to the salad and toss to coat. The salad can be refrigerated overnight. Bring to room temperature before serving. Yum — Enjoy!
Smoothie King somewhat redeems itself! It’s about time, Smoothie King! For quite some time I’ve been steering my personal training & nutritional clients away from Smoothie King because after reviewing their nutritional labels, almost ALL of their selections had an average of 80-120 grams of sugar (per serving!) in their “so called” healthy smoothies. They had one item on their menu called the Gladiator . . .and it was the only item that was Hillarie approved. The Gladiator smoothie has added protein and is low in sugar (5 grams). BUT Smoothie King finally realized that Americans are smarter than you think. There is so much research out there to back the dangers of eating foods that are high in sugar. Obesity and diabetes are at the top of that list – along with difficulty in losing weight when you are not watching your sugar intake. I recommend my clients chose foods with 10 grams of sugar or less – whether they are choosing a breakfast cereal, a yogurt or even a protein drink. So although 10 grams of sugar or less is a healthy gauge, it’s not so awful that Smoothie King’s new Lean1 Smoothies have only 18 grams of sugar in the chocolate flavor, 28 grams of sugar in the strawberry, and 17 grams of sugar in the vanilla. I would still consider that a “treat”, but I’m not alarmed about the sugar like I was when I saw their original menu items. So kudos to you, Smoothie King for creating healthier choices on your menu. These new Lean1 Smoothies also have 5-7 grams of fiber which is great. O.K. everyone, enjoy these Lean1 Smoothies as a treat. . . you have my blessing!
Local Business Plugs: A great way to get a referral for an honest and professional service.
Local Business Plugs:
You might be looking for a particular service – so let me refer one! These are all business I (personally) use and would highly recommend! I’ll continue to add a few more – so be sure to take a look:
NORZ HILL FARM: Pumpkin picking and the hay maze in the fall are not the only times to visit Norz Hill Farm in Hillsborough, NJ . . . you have got to stop by to check out their summer produce! Fresh fruits and vegetables that are unbelievable – stuff you’re not finding at your local supermarket. And congrats to Rich Norz (owner) for being sworn in as one of the newest members of the State Board of Agriculture. Check out their website to learn more and to find out their hours of operation: www.norzhillfarm.com
LIA SOPHIA JEWELRY: Contact Becky Regan @ [email protected]. If you are interest in purchasing anything please send Becky an email! ALSO, if anyone is interested in hosting a party, Becky will be donating $50 per party to Shelter Survivors Animal Rescue of Bridgewater.
VIDEO PRODUCTION: Kristyna Barbella – she’s unbelievable! Kristyna has been doing all my video work (even the latest one for my BOOTCAMP – see YouTube link(s) in this newsletter). She is so creative and professional, and you will love your finished product. She also does web-design work. Check out her website: www.kbarbella.com
PLUMBER: J. Johnson Plumbing & Heating, LLC. Licensed and Insured (great guy – very reasonable – and reliable). Call “J” at 908-874-6619
REALTOR: Are you looking to buy a new home or sell your current home? You really need someone who understands what you want and isn’t going to waste your time. Melissa is not only professional to deal with, but understands that families are the most important thing and so is the home they live in. Call Melissa Martin of Weichert Realtors — cell: 908-656-4070 or email: [email protected]
TRANQUILITY ACCUPUNCTURE: Denise Janiec-Domino is a Certified Acupuncturist and can be reached at (908) 874-8344 (located in Hillsborough and Lebanon, NJ). Denise provides great relief to those with back pain and migraines – and can help in so many other areas (weight loss, fertility issues, etc.). Treat yourself to great things in 2011 – and consider making acupuncture one of them!
FRANKLIN MEDICAL GROUP: Dr. Steven DelMaestro (MD, Internal Medicine) of Hillsborough, NJ was approached to head up Franklin Medical Group – a new medical practice affiliated with Somerset Medical Hospital. Before taking on this new venture, Dr. DelMaestro had his own practice for 22 years, operating out of his offices in New Brunswick and North Brunswick (NJ). So . . . when is the last time you had a complete physical? Your health is so important – and so is finding a doctor who cares and actually takes the time to get to know you and your health history. Maybe you are presently getting medical care from a practice that is so huge – with so many different doctors that you feel it lacks that personal touch. Make your health a priority: 908-685-2526 (located @ Franklin Commons, 454 Elizabeth Avenue, Suite 210, Somerset, New Jersey).
TECHNOLOGY NEEDS: Whether you have your own business, work for a small company or work for a large corporation, Michael Scannelli @ Carousel Industries can help you meet all your technology needs. My husband, Michael, is an Account Executive with 25+ years working in the technology industry, and Carousel is the #1 ranked Avaya distributor for the past two years. Carousel is a technology solution provider – and would love to be one of your preferred vendors. Their products and service are amazing! Call Michael or pass his number onto the head of your technology department where you work (877) 828-3149. Or e-mail Michael at: [email protected]
WILLS: Do you presently have a will? It may sound like something you can put off, but wouldn’t you like to make sure your family is taken care of – just the way you want? Tiffany Moore, Esq. can help simplify the process so you can rest easy, knowing everything is outlined properly – and she’ll make sure you don’t forget anything or anyone. And we are not just talking about monetary issues – what about guardians for your children or your pets in the unfortunate event something happens to you? Everyone should have a will — Don’t put it off another day . . . Gain piece of mind: Call Tiffany @ (908) 797-3198 or email her @: [email protected]
SPORTS PHYSICAL THERAPY: This is a great place to go for any type of physical rehab – and boy, are they doing a great job on my lower-back pain! They handle everything from ligament sprains to arthritic pain. I have always had a strong core and lower back, but I guess my age (46), my strenuous training routine/6 days per week, and the long hours I spend on my feet every day as a trainer are taking a toll on my lower back. Every now and again, it just tightens up and I am in a lot of pain. I heavily rely on the physical therapists at Sports Physical Therapy to get me mobile and pain free again! They have multiple locations, and one of the partners, Jeff Erickson, is a neighbor of mine – great guy! Can’t say enough about what an awesome facility this is! Hillsborough location: 908-359-8800, Princeton (609) 419-0455, Somerset (732) 565-5455, Flemington (908) 806-2000.
HILLSBOROUGH VACUUM: OK – Let’s get ready for summer – let’s do some SPRING CLEANING. Call Hillsborough Vacuum to help! Besides selling vacuum cleaners and central systems, and servicing & repairing vacuums, did you know that they have an array of services including carpet cleaning, tile & grout cleaning, hardwood restoring, and more?! They are a local and trusted company for over 10 years! Please check out their informative website. www.hillsboroughvacuum.com
DRAGONFLY.COM: Do you have a new business or a growing business that needs a “face-lift”? Send an e-mail to Nicole DiFranco (business owner): [email protected] Dragonfly Design Studio will create your business identity, logo design, business cards, invitations and stationary, brochures & mailers, letterheads, and photo retouching & manipulation.
INTERIOR & EXTERIOR RENOVATION & BUILDER CO.: Pro Builders Plus, Hillsborough — Walt handles everything from roofing and siding, to interior renovations, and additions, etc. – quality work at competitive prices: Walt has done work for everyone in my neighborhood! References available: Call Walt at 908-369-7562 (references are available!).
Check out this great website: http://hillsborough.macaronikid.com/
This website lists all upcoming events and happenings for kids in our communities throughout New Jersey. Log on to see the fun local happenings.
IN-HOUSE PERSONAL TRAINING: Anne Finetto, Hillsborough, NJ. Unfortunately, I no longer have availability to do in-house training. Therefore, I am happy to recommend a colleague and friend, Anne Finetto (trainer & fitness director for Rutgers University). Anne will come to your home to provide “in-house training”. She can assess your present home-gym equipment or make affordable suggestions for basic equipment you will need — and she has some early morning timeslots and some other hours available for training! Anne has a dynamic personality and a passion for fitness — as I do – which is why I love her! You can reach her via email: [email protected] or via cell phone: 732-735-9835
IN-HOUSE MASSAGE: You can have a wonderfully, relaxing massage right in the privacy of your own home. References available upon request – and I can say “I” am one of her satisfied clients! For info or an appointment, call Meg Shelton, Certified Massage Therapist at 908-369-9352.
ARBONNE International: Have you heard of a great line of skincare products from Arbonne International – and you weren’t sure how to get your hands those products? Reach out to Independent Consultant, Margaret Janaszik, and she will be happy to show you these incredible products. I love the RE9 skin care products (for more mature skin – like mine!). You will find a notable difference in 24 hours after trying these products. Host a party, and you will get some free items – or you can become an Arbonne representative and receive discounted prices every time you shop — totally worth it! Contact Margaret at [email protected] – cell: 732-735-6254 (If shopping on-line, Margaret’s ID# is: 18826855). All products patent pending and chemical free – formulated in Switzerland and manufactured in the US. Awesome skin care line!
ISAGENIX – A SUPPLEMENT LINE YOU MAY WANT TO TRY: I have a dear friend, Alexis Romano, who is a graduate of the Institute for Integrative Nutrition in New York City, and she is very passionate about cleansing & nutrition AND she uses Isagenix products. She (and many of her clients) have had great success with weight loss using these products, so if you are interested in trying this product line or just learning more about it, please contact her for more information @: [email protected]
TEAM SPORTS TRAINING: Train like the pros — TEST Sports Clubs (Martinsville, NJ) provides elite athlete training and has a top-notch coaching/training staff. Lots of local schools are now hiring TEST to work with their sports teams. They have amazing sports training programs at their state-of-the-art facility on their 60-yard indoor turf field. For more info, log onto: www.testsportsclubs.com Fitness by Hillarie presently provides nutritional counseling for the elite athletes at the TEST Sports Club. If you need Sports Nutritional Training for your sports team (to give them that competitive edge), contact: [email protected] for prices and other info (group/discounted rates available).
MARY KAY COSMETICS!: I love their cosmetics and also their fragrances too. And Pam Borek is not only really good at teaching you how to use these cosmetics – but she can also educate you on how to make a few extra bucks working from home. She very willingly trains sales reps so they can be as successful as she is. She even has the Mary Kay car – so you know she’s good! If you would like to contact Pam to host a party at your home (and receive some free goodies) – or you want to learn how to start working from home, contact Pam at: [email protected]
HELP YOUR TEENAGER PLAN THEIR COLLEGE CAREER: GamePlan: log onto: www.thegameplanonline.com The Game Plan is a student-athlete consulting service located in Central New Jersey. They specialize in providing a comprehensive college selection, qualification, recruiting and admissions “game plan” for high school athletes and their parents. After consulting with former collegiate and professional athletes, NCAA coaches, high school athletes and their parents, Michael Vanduyn and Al-Tereek Battle created THE GAMEPLAN in order to address the unmet needs of high school student-athletes. Many their parents are either unaware of the recruiting process or they lack the time and resources to assist their children in selecting the college that fits. And The Game plan helps to coordinate academics, fitness training, nutrition and organization skills so that your teenager will ultimately succeed. Fitness by Hillarie is providing nutritional handouts for their basic package or one-on-one nutritional counseling for the student/athletes as needed.
PODIATRIST: Dr. Brandon Zuklie, LLC – Podiatrist: Treats any and all issues of the foot and ankle, from warts to stress fractures and all other athletic injuries. Treats children as well as adults, and accepts most insurance plans. New Office Due to Open in September: 1161 202N Branchburg (in the same strip mall near Phil’s Pizza and Texas Liquor — by Imclone and Chubb). Other offices in Piscataway and Monroe, NJ – for more info: www.drzuklie.com
In Motion Meals: Fitness by Hillarie supports and promotes “In Motion Meals”!! Whether you are an elite athlete who needs quality calories or someone who is simply trying to reach your fitness and weight-loss goals, then In Motion Meals is for you. Some of you have such a hectic schedule with your career or with your family (carpooling to a variety of sporting and social events for your kids), and you might be struggling each week to make healthy meals that can help you reach your fitness goals. I try to do a fair amount of cooking on a Sundays so I have leftovers to use for dinners during the week or for lunches during the week. But even that can be hard if you have a busy calendar on the weekends. In Motion Meals is a New Jersey based company that makes delicious (calorie conscious) meals that are balanced with proteins and carbs and made fresh (with no preservatives)– and then they use a special flash freezing process so these meals can be delivered to your door All the calories have been counted for you and are listed on the menu. All the proteins and carbs have been balanced for you – and the meals are home-cooked meals that are convenient and will help you stay on track with your diet plan. If you want to learn more about this great service, just log onto their website: www.inmotionmeals.com. If you decide to order some meals, please let them know that Fitness by Hillarie sent you. On the order page, just enter fitnessbyhill and you will receive a special discount. You must hit the validate button under the referral code box for the pricing to change.