GET FIT & FOCUSED . . . Be Done with Old Habits in 2021
by Hillarie Z. Scannelli, Certified in Personal Training & Nutrition
Do you need HELP on how to getting yourself into shape for summer? I think we all do. Our overall health and energy levels are really a reflection of what we eat and how often we exercise. When we are exercising regularly, drinking more WATER, and eating clean, balanced meals we feel so much better. When we focus on these things, we are able to maintain a healthy body weight, regulate our blood-sugar levels, and keep our bodies properly hydrated. But for so many of us, incorporating these healthy habits are more of a fad than a true lifestyle. We all get busy, but it is important to re-group and re-focus so that we are on track for success.
Drink ½ your body-weight in ounces of WATER each day (only count water – not juice or coffee)
Start to limit the amount of coffee you drink (if this applies). Coffee is highly acidic which is disruptive to the digestive system, and it also has a negative effect on insulin levels. Switch to drinking green tea if you can (or even as a substitute for those afternoon coffee breaks), as green tea has lots of antioxidants, and it also is a PH balanced form of caffeine — so it doesn’t wreak havoc on your digestive system the way coffee does. Let’s at least TRY to reduce coffee intake.
Meal Prep: It is so important to plan out your meals and snacks for the week – and then create your food shopping list accordingly. Take an hour in the kitchen on a Sunday to prep some things – like slicing up some raw veggies, cooking a few lunches for the week, etc. A person’s readiness to change starts with proper planning and accountability.
When prepping your main meals (breakfast, lunch, dinner), let’s start focusing on more lean proteins (chicken, turkey, fish/seafood, small portions of lean red meat, eggs or egg whites, or organic tofu & beans (if you are a vegetarian).
Also start focusing on more vegetables and getting 25 grams of fiber each day. Fiber has a pleasing effect on blood-sugar levels – so this makes decreasing body-fat a lot easier.
Eat every 3 hours . . . having either a planned meal or snack: This helps to regulate blood-sugar levels which not only assists with weight loss, but it also helps with mental focus and our ability to stay disciplined by staying AHEAD of the hunger valve. So when planning your day, include a snack in between breakfast and lunch, and another between lunch and dinner. Eliminate or reduce evening snacks – as it is best to put your body in a fasting state in the evening. You will not only sleep better when you go to bed with a relatively empty stomach, but your body will use fat for fuel as you sleep.
Avoid thinking so much about food (keep busy with other things) and minimize eating in the evening – limit it to raw veggies or a cup of herbal tea. It might not be what you are hankering for, but in a few days your cravings will subside. Remember, so much of our eating is tied to emotions and stress. So the more we are aware of that, the better we will be at asking ourselves “Am I really hungry and is it time for a meal or snack, or am I stressed and looking for comfort?”
Eat Low-Glycemic, Low-Calorie Healthy Snacks: This means you are choosing snacks that do NOT have a negative effect on blood-sugar levels. When we control blood-sugar levels, it’s so much easier to decrease bodyfat. So let’s stay away from high-carb/processed carb snacks – and look towards lower calorie snacks that have more fiber and better nutrition. For example, having a hard-boiled egg and a ½ cup of raw veggies has under 100 calories, and it is loaded with protein, fiber and antioxidants . . . It is also low-carb. Another great example is to have 1 slice of Ezekiel brand bread (low-glycemic bread made from sprouted grains) with 1 level Tablespoon of Natural Peanut Butter or Natural Almond Butter only had 180 calories, and it has some protein, natural fats and fiber, and it is really satisfying. So let’s plan better snacks.
Consistency is key: If you are true to clean eating, regular exercise and drinking more water 80% of the time — and only have minimal cheats on a weekend night, you will have a much better chance of reaching your goal. And by giving yourself a Saturday night cheat meal, you also avoid that feeling of being deprived which can lead to binge eating.
AND THE IMPACT TEAM CONTINUES TO GROW!!
WILSON DIEZ, PHYSICAL THERAPIST, ATHLETIC TRAINER AND MASSAGE THERAPIST JOINS TEAM !MPACT: This is such exciting news, as we work with so many fitness enthusiasts and athletes of ALL ages . . . Wilson will be an AMAZING addition to the !MPACT Team with all his various skills, education and talents! Wilson began his career as an allied healthcare professional at Kean University earning his Bachelors of Science in Athletic Training. While at Kean University, Wilson also earned a certification in Massage Therapy from the American Institute of Alternative Medicine. With two areas of clinical practice achieved, Wilson followed his dream of becoming a physical therapist and accomplished that dream in 2018 graduating from Marymount University with a doctorate in physical therapy. Over the course of 5 years Wilson has worked with professional athletes, collegiate athletes, power lifters, and law enforcement treating them for their injuries. Wilson enjoys combining his three areas of expertise to provide his clients with a unique skillset of manual therapy, exercise and return to sport. To contact Wilson for a free phone consultation or appointment for treatment, please call him at: 732-486-9809
WELCOME PATTI FOTI, CERTIFIED FITNESS PROFESSIONAL! Patti is an amazing new fitness trainer we hired, and she is rocking our Tuesday morning bootcamps. Her energy is beyond contagious, and she is clearly pushing ME outside my comfort zone (that’s for sure!) LOL! She became a group fitness trainer a little over 6 years ago, and Patti says it was one of the best decisions she ever made! She loves connecting with participants of all fitness levels and helping them find their strengths and improve their overall health through exercise. We are all stronger than we know! She is AFAA & CPR certified as well as holding certs in several pre-choreographed formats: Les Mills Body Pump, STRONG by Zumba, Kettlebell AMPD and Spinning. Fun fact: Patti ran a marathon and jumped out of a plane, but says she is afraid of any water deeper than a puddle LOL! Welcome aboard Patti . . . Your upbeat personality is so ridiculously refreshing, and you’re a perfect fit here at !MPACT.
PAYING-IT-FORWARD: MARK YOU CALENDARS AND SEE REGISTRATION INFO BELOW . . . !MPACT is super excited to host a “Steps Together Outdoor, Safe-Distancing Bootcamp” on Sunday, May 2nd at 8:00 a.m. (and we will reschedule if it rains). We will be hosting this in our back parking lot where we held our outdoor bootcamps in 2020. At this fundraiser masks will be required, and we will also have each participant separated by cones 10+ feet apart so that everyone has a safe space to exercise and have a great time! EACH participant (adults and teens 13+) will donate $20 or more to participate (accepting cash or checks payable to Steps-Together), and every dollar will go directly to Steps Together. We were so disappointed that due to the pandemic, we weren’t able to host our annual Vendor Boutique, Superbowl Bootcamp or any of our other fundraisers for Steps Together. This will be such a nice way to give back to our favorite charity in a way that keeps it safe and FUN for everyone. This bootcamp is for adults and teens 13+ and we will be using some really fun equipment outside too! HOW DO WE REGISTER? Please email Hillarie.firstname.lastname@example.org with your name along with names and ages of family members who may be participating. By registering, we will be able to set up properly with spacing as needed –Hillarie
SUMMERTIME PASTA SALAD WITH GREEN BEANS, GRAPE TOMATOES & GRILLED CHICKEN
This is an awesome recipe that is SUPER healthy (containing healthy, alkaline-balanced foods with added protein!):
PASTA SALAD INGREDIENTS:
- 1 (16-oz.) package Barilla Red Lentil or Chick Pea Pasta.
- 1 (8-oz.) package (or two cups) thin green beans (the skinny ones are best for salads), cut into 1 ½-inch pieces
- 1 pint grape tomatoes, halved
- ¾ cup Lemon-Shallot Vinaigrette (see recipe for dressing below)
- ¼ cup chopped fresh dill
LEMON-SHALLOT VINAIGRETTE INGREDIENTS:
½ cup fresh-squeezed lemon juice
¼ cup apple cider vinegar
1 minced shallot
¾ cup olive oil
¼ cup minced fresh flat-leaf parsley
1 tablespoon honey
1 tablespoon Dijon mustard
Salt and pepper to taste
DIRECTIONS: Cook pasta according to package directions, adding green beans to boiling water during last 2 minutes of cooking time; drain. Rinse pasta mixture under cold running water until cool; drain. Toss together pasta mixture, tomatoes, and vinaigrette. Cover and chill up to 24 hours, if desired. Just before serving, stir in dill, and add salt and pepper to taste. ENJOY
CLICK HERE TO PRINT RECIPE (sorry about the typo in the heading of the recipe LOL)
SPORTS TEAM TRAINING: We are so appreciative that we have become the go-to training facility for many local sports teams – AND also for athletes from the same team who arrange discounted private training sessions. In today’s world we have to be much more proactive with our kids’ training so they keep that competitive edge and go on to the next level of play. So whether your kids or teens just miss exercise and training, or they are part of a sports team who is interested in working on strength, speed, agility and overall conditioning, give us a call! 908-428-7978. We will customize a program just for them!
SMALL GROUP TRAINING: This is a new service for !MPACT, as Sean Fagan brought this style of training with him when he joined our team. These are specific workouts designed by one of our trainers, and are posted on our huge white boards. And there is always a Personal Trainer guiding you through each of these workouts, so you are never alone. These Small Group Training Sessions have a limited number of participants are great for both fat-burning and for building lean muscle . . . And our trainers will PUSH you so you are using challenging weights and other equipment, but of course, safe for your fitness level. If you are interested in signing up for this monthly service, or you would like more information on the days and times we offer our Small Group Training (or pricing), please call Sean at 908-240-5660.
VERTIMAX TRAINING: If you are an elite athlete or have a child or teen who is an athlete, you may want to consider Vertimax Training with one of our Personal Trainers. This is a special piece of equipment is designed to help an athlete become faster, stronger and more explosive. Give us a call to set up and appointment! 908-428-7978.
!MPACT OFFERS ½ HOUR PERSONAL TRAINING SESSIONS IN ADDITION TO OUR 50-MINUTE SESSIONS: Some people are pressed for time, others juggling finances . . . but one thing for sure, many of you are making fitness a priority for yourself or your kids. You now have the option to come for a full, 50-minute personal training session — OR come for a 30-minute personal training session. Either way, we will CUSTOMIZE your training! We will help you set some goals AND then take action! During this 30-minute session, you will perform a quick & effective warm-up, work all your major muscle groups, stimulate your core, build lean muscle, and burn calories and fat. These sessions are customized to meet your needs, and you can also do it with a friend! And maybe you have a young athlete who you think could benefit from some one-on-one training. Thirty-minute sessions are extremely affordable. Call us today to find out pricing for these sessions . . . You can pay as you come or purchase a discounted 10-Pack or 20-pack of 30-Minute or 50-Minute Sessions. No excuses . . . you can do it now!
FREE IN-BODY SERVICE AT !MPACT!! This is a service that many local gyms and fitness facilities charge $40 per tracking session . . .and we are offering it for FREE at !MPACT Training to ALL of our clients! This hospital-grade piece of equipment is 98% accurate, and it doesn’t just measure your “weight” but more importantly it measures your BODY COMPOSITION (lean muscle and body fat, in addition to hydration and more)! And you receive a comprehensive print-out with all the data from your In-Body weigh-in, so we can use it to create a game plan for outlining your health and fitness goals based on your results . . . And who couldn’t use another layer of accountability? It’s also exciting to track your progress after just a few weeks to see those numbers improve! If you are interested in setting up an appointment, please give Sean a call: 908-240-5560.
NEW !MPACT REFERRAL BONUS: As a way to reward our present loyal clients (in addition to welcoming new clients), we are offering a brand NEW referral program. If you refer a client who purchases a Discount 10-Pack of 50-Minute Personal Training sessions, YOU will receive a $50 credit towards your own training! So spread the word and save on training. Our goal is to help as many community members as we can to get healthy and FIT!!
DO YOU NEED A PUSH? . . . DO YOU NEED AN ACCOUNTABILITY PARTNER? Please give us a call so we can give you a complimentary consultation to discuss your fitness goals — whether that be weight-loss, improved sports performance, improved strength and muscle tone, etc. Our discounted Personal Training programs (10-Packs and 20-Packs available at a discounted rate – rather than pay-as-you-go) are the BEST way to stay accountable to your trainer and YOURSELF! Also, we have started using our new In-Body weight and body composition tracking equipment at the start of your training, and we help you set your goals so you are healthier AND happier than you’ve ever been. Let 2021 be YOUR year to become the best version of yourself! Or maybe you have a youth or teen athlete that needs to get stronger or more conditioned for their sport of choice. And we have plenty of Covid19 safety protocols in place to provide a safe and effective workout. Come to !MPACT . . . We got your back, and we will help you set AND reach your fitness goals! Call Mike 908-403-7605 or Sean 908-240-5660 and we will get you going!
WHAT ARE OUR !MPACT UNLIMITED BOOTCAMPS ALL ABOUT? They are a great workout, no matter your age or fitness level AND it’s true . . . We are a community, a lifestyle, a culture, a family. We offer bootcamps for adults and teens (ages 13+), and we offer variations to the exercises so that we meet you WHERE YOU ARE. Injury prevention is our top priority, and we have a darn good time at our bootcamps too! The groups are not large, and everyone is spaced out with a cone (10 ft. apart). Each participant sets up their station with the dumbbells and other equipment the trainer outlines for the group. Then the fun begins . . . the trainer demonstrates each exercise, with a variation for those who need it. The workout is 45-minutes long, and we also offer Virtual Unlimited Bootcamps for those who prefer to do them at home via Zoom. Below you will see the Unlimited Bootcamp Schedule – and give us a call if you are interested in a FREE TRIAL! Call Mike 908-403-7605 or Sean 908-240-5660 and we will get you on track for success! We gotta get moving! #summerbodiesaremadeinthewinter
CLICK HERE TO VIEW A COPY OF OUR UNLIMITED BOOTCAMP SCHEDULE – and please call us for one-on-one, partner, semi-private training, and small group training — as those are booked by appointment only.
CLICK HERE FOR PRICING – UNLIMITED BOOTCAMP TRAINING
Have a healthy day!
Hillarie & Michael Scannelli, Sean Fagan
& our !MPACT Team (Glenn & Christian)
(and of course, Nico & Roscoe included J)