Let’s Get Healthier!
January 2012 Newsletter
In this newsletter you will find:
Make Small Changes with a Big Impact: Rather than try to make ridiculous or unrealistic New Year’s resolutions, I would love to give you a few tips on how you can make positive changes to your body. Believe it or not, your body will respond to even the smallest changes – especially after coming off the holiday season where most of us ate a little more than usual (or a lot more) and enjoyed “spirits” a little more as well. And let’s not forget the holiday cookies!
Right now your digestive system isn’t too happy with you – yet it is also not looking for you to start a crash diet and starve yourself. The hunger valve needs to be gently shut down if you want to succeed on your January diet plan – and crash dieting can often lead to binge eating. So let’s make a promise to start with these small changes (listed below) – then in February, you can kick it up a notch. OK, here are my top five life-changing tips when it comes to decreasing bodyfat:
MOVE MORE while you are eating less: If you want results to happen quickly, ya gotta move! Chose activities that burn a lot of calories (like interval training with both cardio and weight training). Remember, cardiovascular exercise is designed to exercise your heart – but that doesn’t mean it is the only thing you should be doing if your goal is to decrease bodyfat or lose weight. Our bodies need weight training to tighten and define our muscles – and weight training promotes an elevated heart-rate that is ideal for burning fat. You’ll reach your goal so much faster if you shoot for 30 minutes per day, 4 days per week (minimally) – and better results if you can step it up a notch to 45-60 minutes 5-6 days per week. Find something you enjoy, workout out with a friend, and stay inspired! Think about coming to my Total Development Bootcamps where you will burn a lot of calories and totally define your muscles!! And you will get the push and the guidance you need.
Drink more water – sounds like an old cliché statement, but it actually speeds up your metabolism and helps to flush fats and toxins. Make it your homework assignment: Try to consume ½ your bodyweight in ounces. Since I weigh 124 pounds, I try to drink 62 oz. of water. And NO, coffee doesn’t count . . . that is a diuretic and can actually dehydrate you. You can drink a cup of coffee or two per day, but don’t let that count towards your daily water intake. Squeeze a little lemon into your water to add some flavor, and try to learn to love water! Start bringing water bottles with you to work, school or wherever you have to go for the day. Change your habits!
Graze throughout the day – don’t wait till you are hungry to eat. Then you will only over-eat or choose something that your “hunger-valve” chose for you . . . not what your diet-minding body had planned. Have smaller meals – maybe a small portion of oatmeal (1/2 cup cooked) with 3 eggwhites for breakfast and then 2 hours later, sip on a low-calorie protein drink like Muscle Milk Lite or Designer Whey Protein2Go. At lunchtime shoot for a ½ sandwich with some bottled water – and then two hours later, have the other half. Again, keeping small snacks on hand for the afternoon will keep you achieving the results you want. I love the 100-calorie snack bags of raw almonds with a small serving of fruit as a snack (2-3 strawberries). Please avoid any of the other 100-calorie snacks from Nabisco or any of those other cookie companies. They are just empty calories and excess carbs & sugars your body doesn’t need.
Try to avoid eating after dinner: This is a tough one for a lot of people, but so many of my clients are successful when they stop snacking after dinner. If you are really hungry, try to shut down that hunger valve with a low-calorie protein drink. Your pallet might not feel satisfied, but you won’t be hungry anymore, and you will wake up feeling lighter! It’s mind over matter . . . Let’s do this!
Meal Planning: This is one of the biggest problems for most of my clients . . . yet my most successful clients make meal planning a priority. You can’t be successful if you don’t food shop on a “weekly” basis to ensure you have the foods you need on hand to succeed. So if you are really serious about making changes to your body, plan your breakfasts, lunches, dinners and snack meals for one week – then make out your food shopping list and get going! I’ll bet ya you succeed when you actually have a plan. And make large batches of healthy meals on a Sunday so you have left-overs for when your weekdays get busy.
Start with these five simple changes, and you would be shocked when you see 2 pounds or more coming off per week!!
Are you getting what you want out of your gym membership? Do you presently belong to a gym where you are motivated to go several times per week? What do you do when you get there? In other words, are you just going through the motions on the treadmill or with weight-training machines or are you training with passion and purpose? Do you learn anything new at this facility? Are you setting goals and making changes to your body? Getting any nutritional tips? If you are NOT feeling inspired and NOT learning helpful diet info or how to train more effectively, please come and be inspired at !MPACT Training!! We are set to open later this month here in Hillsborough! Here is what we will be offering:
– Personal Training
– Weight-Loss Programs
– Total Development Bootcamp Training (affordable group training – see description in Newsletter!)
– Nutrition for individuals and families + Sports Nutrition!
– Total Development Training for Kids & Teens
– Sports Training (Speed, Agility, Strength & Conditioning)
– Family Fitness Night Every Week – bring the whole crew!
– Seniors’ Training (60+)
– Field/Space Rentals for Sports Teams + Team Training!
– Corporate Wellness & Teambuilding Programs
– AND LOTS MORE! Visit my new website: www.impacttraining-jersey.com (website is still being developed, but you can see what I have so far!)
– Our new address will be: 126 Stryker Lane, Building 24, Unit 3 in Hillsborough.
Total Development Bootcamps!: !MPACT Training is putting a different “spin” on bootcamp training with our “TD” Bootcamps – which stands for TOTAL DEVELOPMENT TRAINING. Or another way we like to explain it is METABOLIC RESISTANCE TRAINING . . . since this type of activity burns more calories and fat & helps to increase lean muscle! During this training, we use some traditional military-style drills – and then we use weights and core exercises that require you to use your body’s own resistance. Here is where we are different: We use cutting-edge equipment like:
– weighted ropes,
– balance equipment,
– cardio equipment,
– dumbbells,
– medicine balls,
– kettle bells,
– Bosus,
– TRX Suspension Training,
– TRX Ripper
– Truck tires for flipping
– Weight Sleds
– Sledge hammers for slammin’ and MORE!
But don’t let all this intimidate you if you are a beginner or haven’t worked out in a while. There is always a variation for the exercises, and you absolutely work out at your own pace. Although Group Personal Training is sort of an oxymoron (since you are with a group), you are still working out with a personal trainer during our TD Bootcamps – and you will be exposed to equipment and exercises that you would only have when working with a trainer. Our trainers will motivate you, teach you the proper form, and make you feel great about yourself! And you will love the energy you get from your fellow bootcampers. Get into the best shape of your life with this very affordable form of Group Personal Training! This training is for men & women – along with teenagers ages 16 and up.
WHEN & WHERE: Our new facility should be ready by the end of this month (January) – but in the meantime, Fitness by Hillarie is still renting space – so they take place every Tuesday and Thursday and Saturday mornings from 6:00 a.m. – 7:00 a.m., as well as Wednesday evenings 6:30 – 7:30 P.M. These are temporarily being held at: Sports Physical Therapy, 1 Jill Court in Hillsborough, NJ. This place is spacious, bright, & clean. The new facility will be a parking lot away from Sports Physical Therapy: 126 Stryker Lane, Building 24, Unit 3 in Hillsborough. Make a commitment . . . Don’t put it off any longer. Come join me! 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 contactHillarie via email or phone (908) 371-0173 or [email protected]
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: Support your local farmers! Check out their website to learn more and to find out their hours of operation: www.norzhillfarm.com
VIDEO PRODUCTION: Kristyna Barbella – she’s unbelievable! Kristyna has been doing all my video work (even the latest ones for my BOOTCAMP & my Fit & Fun Camp!). 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
Childcare services – Hillsborough, NJ: Jenie Van Cleef is a young energetic Mom of three children, and can provide your toddlers and children with a fun and safe environment @ her Hillsborough home. Please call Jenie if you would like to obtain references or speak more about her availability. You can email her at: [email protected] or call her at: (908) 829-0363
SPORTS PHYSICAL THERAPY: This is a great place to go for any type of physical rehab – and boy, are did 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 (47), my strenuous training routine/6 days per week, and the long hours I spend on my feet every day as a trainer can often take 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.
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!).
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).
PRINCETON ORTHOPEDICS: Luke Ryan – Physician’s Assistant will get you the help you need. I have several personal training clients who have had multiple shoulder issues and tennis elbow – and they received the most unbelievable treatment from Luke at Princeton Ortho! Please call and ask for Luke 609-924-5044
DRAGONFLY.COM: Do you have a new business or a growing business that needs a “face-lift”? Log on to get more info: www.dragonflyds.com Dragonfly Design Studio will create your business identity, logo design, business cards, invitations and stationary, brochures & mailers, letterheads, and photo retouching & manipulation.
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]
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
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.
PLUMBER: J. Johnson Plumbing & Heating, LLC. Licensed and Insured (great guy – very reasonable – and reliable). Call “J” at 908-874-6619
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]
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. Address: 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
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.
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.