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Saturday, June 30, 2012

DumBell Success Stories: Alicia Heil


Please join us in congratulating Alicia Heil, this week's DumBell Success Story! 


You have probably seen Ford Island 0830 Boot Camper Alicia Heil pushing her jogging stroller over the Ford Island bridge in the morning! Alicia first started taking the course because she was seeking more than just cardio, and she was also eager to meet new people who had similar interests.

"I would like to think I am a dedicated jogger," says Alicia. "I jog 5-7 days a week, usually pushing my 'mini trainer' in the stroller." When she is unable to get in 6 days of jogging, or if she is off from Boot Camp, she does Jillian Michael's 30 Day Shred. "My family and I also have an active lifestyle that includes hiking, biking, swimming, and other sports. We try very hard to spend either Saturday or Sunday each week doing one of those activities."


Alicia pushing her running stroller, a familiar sight on Ford Island! 
Alicia doesn't follow a specific diet, but instead focuses on a well-balanced diet. "I have never been successful at dieting. Anytime I tried in the past, I would do good for 2-3 days but then end up binge-eating on pretty much everything in site! Now, I try to include as many fresh foods as possible, focusing on unprocessed foods and home-cooked meals. I'll very rarely have a soda or an espresso as a special treat!"

"Being fit and healthy is a lifetime commitment," says Alicia. "Boot Camp motivates me to always try harder to become a better me: to be the best and healthiest person, mother, and wife to my family and friends. I come from a heavier family (my twin sister is 4 inches shorter than me and 50+ pounds heavier) so my fitness is something that I have to work on daily."

Alicia's favorite part of Boot Camp is Christina's passion for helping military spouses. "She helps spouses become not only better and healthier people, but she helps them believe in themselves. She shows them that anything is possible with enough hard work and dedication."

"I used to be a lunch time jogger, but when I moved to Hawaii I realized I needed something to help with the daily stresses of life as well as being able to keep fit. Living in Hawaii, with the daily sunshine, there really is no excuse to not get outside!

"Like everything else in life, running takes practice," Alicia says. "Over the past 2 1/2 years I went from just running the landing strip on Ford Island to finishing first in my age group in the North Shore marathon! When I decided to start running long-distance, I had to become faster in order to achieve the distance I wanted within the amount of time I wanted to complete it in. Boot Camp has given me the strength, endurance and knowledge to be healthy and fit person I am today!"

"Alicia is a wonderful example of practice makes perfect," says trainer Christina Landry. "She has always been a strong runner, but as most avid runners know, muscle mass can be severely diminished to feed the long-distance cardio runs. Alicia initially came to class with little coordination, and she used smaller weights because of her tiny frame. However, after just two months, she learned how to use her body in the most optimal way and began using the heaviest resistance in ALL strength conditioning elements. Alicia is always encouraging others to join her on runs, and is a great role model for her class. We love having her in the DumBell Fitness family as a true testament of good health regardless of military-life obstacles."


Congratulations, Alicia! We love watching your accomplishments! 

Wednesday, June 27, 2012

Healthy Habits: The Best and Worst "Health Foods"

Thanks to a heavily-funded food industry, grocery store shelves are filled with items labeled as "healthy." We constantly see them in advertisements, and eventually, we think they are healthy as well! Today I wanted to point out some foods that I think are the most offensive, but also some that I think are under-appreciated! 

The Bad: 

  • Granola. It has TONS of calories! And so many brands also add plenty of sugar. A small serving (1/4 cup to be exact) of most "healthy" granolas is 200 calories or more. A full cup can be 500 calories. So not worth it.
  • Vegetable/fruit juices. Many brands, like V8, tout that their cans provide you with 2 servings of fruit and veggies. Is this true? Technically, yes. But, they also pack you with a full day's worth of sodium. Even the low-sodium varieties still have 40% of your daily sodium allowance. Juice your vegetables at home and control your ingredients! 
  • Pita Chips. Somehow, people have decided these are a healthy alternative to other chip varities, such as Doritos. But, here's the stats: one serving of Stacey's Pita Chips has 130 calories and 270 milligrams of sodium. One serving of Doritos has 150 calories and 170 milligrams of sodium. Essentially, neither option is good for you! 
  • Smoothies. Commercial smoothies companies like Jamba Juice and Smoothie King would have you believe their "light" smoothies are healthy for you. You are able to check calories before you order, but always check out the sugar content. And, even if the calories are low, you are still drinking calories that will leave you less satisfied than other options. Always beware the ingredients. 
  • Energy bars. Fiber bars. Cereal bars. Bars are bad! They almost always have a LONG ingredient list and are packed with sugar. The only bars I endorse are Lara Bars. Never more than 4 ingredients! 


The Good: 

  • Sunflower seeds, or any seeds! Seeds are just as good for you as nuts, and often they are cheaper! A quarter cup of sunflower seeds has 3 grams of fiber and 6 grams of protein. Buy them in the shell for snacking, or use them as a topper for your salad! Keep in mind though, that like nuts, you need to watch your portions. 
  • Garbanzo beans. All beans are good, but these don't get the attention they should! They are packed with protein and so easy to eat. Just open a can and put them in a salad or soup. Or, roast them with your favorite spices for a delicious snack. 
  • Unsweetened yogurt. So many of the yogurts on the shelves are full of sugar and artificial flavorings. Why not try unsweetened yogurt and add your own fruit instead?
  • Watermelon. People think that watermelon isn't as full of nutrients as other fruits, but that couldn't be more true. A 2-cup serving has 38% of a day's Vitamin C, 32% of a day's Vitamin A, and 7 percent of a day's potassium for only 85 calories. That's a great snack for those watching their calories.
  • Leafy Greens. I'm not just talking spinach and lettuce. I'm talking about kale, swiss chard, collard greens, etc. These greens are jam-packed with vitamins A, C, and K.  Sauté them with some olive and garlic or add them to soups and stews. Delish! 

Monday, June 25, 2012

Trainer's Favorite Playlists: List 2

Today's playlist is a favorite of Hickam AFB trainer Alicia Palmer! She often uses it in her cycling classes. Don't forget to leave your  favorites in the comments section! 



Midnight City--M83
The Edge of Glory--Lady GaGa
Just can't get enough--BEP
Burn It Down--Linkin Park
Drive By--Train
On the Floor--J. Lo
Whirring--The Joy Formidable
Stronger--Kelly Clarkson
Everybody Talks--Neon Trees
Love is Noise--The Verve
Helena Beat--Foster the People
Sail--AWOLNATION 





Friday, June 22, 2012

Quick Tips: Healthy Summer BBQs

The 4th of July is just around the corner, which means it's time for everyone to get together and celebrate this great country of ours. But, with so many goodies being shared at parties and BBQs, it is easy to get off-track. Hopefully these tips will arm you with the tools you need to have a healthy holiday! 

  1. Avoid all things laden with mayo! This means the typical potato salad and macaroni salad. Can't live without those 4th of July traditions? Try these recipes instead: Roasted Potato Salad and BLT Macaroni Salad
  2. Come armed with your own healthy dishes. Arrive at the party with your own turkey burgers, whole wheat buns, and a fruit salad!
  3. Try to plan plenty of activity for the day. Attending a beach BBQ? Bring your boogie boards, snorkels and fins and get in plenty of cardio to offset any extra calories. Going to someone's house? Take the family out for an early morning hike. 
  4. Don't forget to limit the cocktails! Enjoy in moderation, but watch the calories and sugar. 

Wednesday, June 20, 2012

Wednesday's Winners: Christina Kotouc


Please join us in congratulating this week's Wednesday's Winner, Ford Island recruit Christina Kotouc! 


Christina began taking the Ford Island 0715 course in April. Prior to beginning, she had lost 30 pounds on her own. Since joining, she has lost an additional 20 pounds! 


Christina in August 2011

Her workout routine is Boot Camp 3 times a week, and some form of cardio 6 days a week. Her diet also includes lots of fresh fruits and veggies. "I am a Farmers' Market lover and get my fresh veggies and local tropical fruit every Saturday morning from my favorite vendors", says Christina. "I also make sure to measure out all of my portions, and I keep a food journal for accountability."

Her favorite thing about Boot Camp? "I love how positive and supportive everyone is. My first session, everyone kept encouraging me to come back and keep at it. Christina is also very encouraging. If I'm struggling with an exercise or with my form, she comes out and works out by me until I get it. She helps me push myself harder than I would on my own."

Trainer Christina Landry remembers when Christina first started the course. "On the very first day of Boot Camp I walked over to her at the end of the session. I looked her in the eyes and told her not to quit. She looked right at me and said, 'I'm not. I want this.' Ever since then she has consistently given her best during class. Sometimes she gets a little dizzy or sick. She takes a break for a few seconds then gets right back to it. Her running has improved, and she keeps buying stronger resistance bands. I love her enthusiasm! She sent me a photo recently of her pants from 50 pounds ago. It was amazing to see her progress. She is on a mission to get healthy and I love it!" 
The two Christinas! Love the matching shoes! 

Congratulations, Christina! We're proud of your success! 




Monday, June 18, 2012

DumBell Favorites: Christina-isms: Part 2!

It wouldn't be a proper anniversary celebration month if we didn't post a few more of Christina's popular sayings! Enjoy, and feel free to post your favorites in the comments section!



Christina-isms: Part 2! 
  1. If you do it half-assed, all you'll be left with is an extra ass! 
  2. [To new recruit that's in the middle of holding the squat position] So, what are you having for lunch today? 
  3. Why are we waiting for you? I'm here! I'm ready! And I don't even pay me! 
  4. I'm a control freak! Stay behind me! 
  5. I LOVE straight lines! 
  6. Push-ups on your knees are not girly push-ups, they are sissy push-ups! 
  7. There are no friends at Boot Camp. I don't have any friends. We're not friends! 
  8. I'm giving you the tools to live a long life without a hip replacement. I will not pray for you if you need one later in life. I only pray for poor Gertrude, because, bless her heart, she didn't know any better. 
  9. [During arm circles] We're all wearing strapless gowns to the ball. But go ahead and bring a shawl for your friend and place it across their chair when she goes up to the buffet line for the second time. 
  10. Promiscuous stance, ladies! Boobies out, butt out! I've never had to pay for a drink in my life! And I'm talking top shelf margaritas, not the cheap stuff. 
  11. OTSS: Original Tramp Stamp Status. I want those tattoos looking exactly the way they did when you got them at age 18. 
  12. Why would you quit with only 10 seconds left? Go faster! Don't tell me you want it. Show me! 
  13. [During crab walks and triceps dips] You created that monster. Now you need to lift it! 
  14. This first run is slow. So slow, in fact, that it hurts me to run this slow. If you cannot keep up, it is a true testament to the damage you've done to your body over time. Don't worry--we'll get you up to speed. 
  15. Quit quitting!
  16. There can only be one first. Scream it! Say it loud! 
  17. Go home and introduce yourself to the new you. Be proud of the changes you're making! 
  18. [At the end of a session] I like you more than I did 4 weeks ago. 
  19. I want to help you, but I will never feel sorry for you. 
  20. What can I say? It's in my nature. 





Friday, June 15, 2012

An Article That Will (or should!) Change your Life


I implore you to read this article from The Guardian. The information is eye-opening and a true testament to the damage we are unknowingly doing to our bodies. For some time now, the health industry has been leaning towards diets that are low in sugar: The Mediterranean Diet, The Paleo Solution, The South Beach Diet, etc. This article explains why we should have turned to this trend BEFORE we were taught the low-fat craze. One of the quotes that I thought was particularly striking was the following, "One researcher told me that, ultimately, perhaps nothing needs to be done about obesity, as obese people will wipe themselves out." Yikes! We can do better, America. 

"Why Our Food Is Making Us Fat" 
Jacques Peretti
The Guardian 

Up a rickety staircase at the Newarke Houses Museum in Leicester, England hangs a portrait of Britain's first obese man, painted in 1806. Daniel Lambert weighed 53st (335kg) and was considered a medical oddity. Too heavy to work, Lambert came up with an ingenious idea: he would charge people a shilling to see him. Lambert made a fortune, and his portrait shows him at the end of his life: affluent and respected – a celebrated son of Leicester.

Two hundred years on, I'm in a bariatric ambulance (an alternative term for obese, favoured by the medical world because it's less shaming to patients) investigating why the UK is in the midst of an obesity crisis. The crew pick up a dozen Daniel Lamberts every week. Fifty-three stone is nothing special, it's at the lower end of the weight spectrum, with only the 80st patients worthy of mention when a shift finishes. The specially designed ambulance carries an array of bariatric gizmos including a "spatula" to help with people who have fallen out of bed or, on a recent occasion, an obese man jammed between the two walls in his hallway. As well as the ambulance, there's a convoy of support vehicles including a winch to lift patients onto a reinforced stretcher. In extreme cases, the cost of removing a patient to hospital can be up to £100,000, as seen in the recent case of 63st teenager Georgia Davis.

But these people are not where the heartland of the 
obesity crisis lies. On average, in the UK, we are all – every man, woman and child – three stone heavier than we were in the mid-60s. We haven't noticed it happening, but this glacial shift has been mapped by bigger car seats, swimming cubicles, XL trousers dropped to L (L dropped to M). An elasticated nation with an ever-expanding sense of normality.

Why are we so fat? We have not become greedier as a race. We are not, contrary to popular wisdom, less active – a 12-year study, which began in 2000 at Plymouth hospital, measured children's physical activity and found it the same as 50 years ago. But something has changed: and that something is very simple. It's the food we eat. More specifically, the sheer amount of sugar in that food, sugar we're often unaware of.

The story begins in 1971. Richard Nixon was facing re-election. The Vietnam war was threatening his popularity at home, but just as big an issue with voters was the soaring cost of food. If Nixon was to survive, he needed food prices to go down, and that required getting a very powerful lobby on board – the farmers. Nixon appointed Earl Butz, an academic from the farming heartland of Indiana, to broker a compromise. Butz, an agriculture expert, had a radical plan that would transform the food we eat, and in doing so, the shape of the human race.

Butz pushed farmers into a new, industrial scale of production, and into farming one crop in particular: corn. US cattle were fattened by the immense increases in corn production. Burgers became bigger. Fries, fried in corn oil, became fattier. Corn became the engine for the massive surge in the quantities of cheaper food being supplied to American supermarkets: everything from cereals, to biscuits and flour found new uses for corn. As a result of Butz's free-market reforms, American farmers, almost overnight, went from parochial small-holders to multimillionaire businessmen with a global market. One Indiana farmer believes that America could have won the cold war by simply starving the Russians of corn. But instead they chose to make money.

By the mid-70s, there was a surplus of corn. Butz flew to Japan to look into a scientific innovation that would change everything: the mass development of high fructose corn syrup (HFCS), or glucose-fructose syrup as it's often referred to in the UK, a highly sweet, gloppy syrup, produced from surplus corn, that was also incredibly cheap. HFCS had been discovered in the 50s, but it was only in the 70s that a process had been found to harness it for mass production. HFCS was soon pumped into every conceivable food: pizzas, coleslaw, meat. It provided that "just baked" sheen on bread and cakes, made everything sweeter, and extended shelf life from days to years. A silent revolution of the amount of sugar that was going into our bodies was taking place. In Britain, the food on our plates became pure science – each processed milligram tweaked and sweetened for maximum palatability. And the general public were clueless that these changes were taking place.

There was one product in particular that it had a dramatic effect on – soft drinks. Hank Cardello, the former head of marketing at Coca-Cola, tells me that in 1984, Coke in the US swapped from sugar to HFCS (In the UK, it continued to use sugar). As a market leader, Coke's decision sent a message of endorsement to the rest of the industry, which quickly followed suit. There was "no downside" to HFCS, Cardello says. It was two-thirds the price of sugar, and even the risk of messing with the taste was a risk worth taking when you looked at the margin, especially as there were no apparent health risks. At that time, "obesity wasn't even on the radar" says Cardello.

But another health issue was on the radar: heart disease, and in the mid-70s, a fierce debate was raging behind the closed doors of academia over what was causing it. An American nutritionist called Ancel Keys blamed fat, while a British researcher at the University of London Professor John Yudkin, blamed sugar. But Yudkin's work was rubbished by what many believe, including Professor Robert Lustig, one of the world's leading endocrinologists, was a concerted campaign to discredit Yudkin. Much of the criticism came from fellow academics, whose research was aligning far more closely with the direction the food industry was intending to take. Yudkin's colleague at the time, Dr Richard Bruckdorfer at UCL says: "There was a huge lobby from [the food] industry, particularly from the sugar industry, and Yudkin complained bitterly that they were subverting some of his ideas." Yudkin was, Lustig says simply, "thrown under the bus", because there was a huge financial gain to be made by fingering fat, not sugar, as the culprit of heart disease.

The food industry had its eyes on the creation of a new genre of food, something they knew the public would embrace with huge enthusiasm, believing it to be better for their health – "low fat". It promised an immense business opportunity forged from the potential disaster of heart disease. But, says Lustig, there was a problem. "When you take the fat out of a recipe, food tastes like cardboard, and you need to replace it with something – that something being sugar."

Overnight, new products arrived on the shelves that seemed too good to be true. Low-fat yoghurts, spreads, even desserts and biscuits. All with the fat taken out, and replaced with sugar. Britain was one of the most enthusiastic adopters of what food writer Gary Taubes, author of Why We Get Fat, calls "the low-fat dogma", with sales rocketing.

By the mid-80s, health experts such as Professor Philip James, a world-renowned British scientist who was one of the first to identify obesity as an issue, were noticing that people were getting fatter and no one could explain why. The food industry was keen to point out that individuals must be responsible for their own calorie consumption, but even those who exercised and ate low-fat products were gaining weight. In 1966 the proportion of people with a BMI of over 30 (classified as obese) was just 1.2% for men and 1.8% for women. By 1989 the figures had risen to 10.6% for men and 14.0% for women. And no one was joining the dots between HFCS and fat.

Moreover, there was something else going on. The more sugar we ate, the more we wanted, and the hungrier we became. At New York University, Professor Anthony Sclafani, a nutritionist studying appetite and weight gain, noticed something strange about his lab rats. When they ate rat food, they put on weight normally. But when they ate processed food from a supermarket, they ballooned in a matter of days. Their appetite for sugary foods was insatiable: they just carried on eating.

According to Professor Jean-Marc Schwarz of San Francisco hospital, who is currently studying the precise way in which the major organs of the body metabolise sugar, this momentum creates "a tsunami" of sugar. The effect this has on different organs in the body is only now being understood by scientists. Around the liver, it coalesces as fat, leading to diseases such as type-2 diabetes. Other studies have found that sugar may even coat semen and result in obese men becoming less fertile. One researcher told me that, ultimately, perhaps nothing needs to be done about obesity, as obese people will wipe themselves out.

The organ of most interest, however, is the gut. According to Schwarz and Sclafani, the gut is a highly complex nervous system. It is the body's "second brain", and this second brain becomes conditioned to wanting more sugar, sending messages back to the brain that are impossible to fight.

The Sugar Association is keen to point out that sugar intake alone "is not linked to any lifestyle disease". But evidence to the contrary appears to be emerging. In February, Lustig, Laura Schmidt and Claire Brindis of the University of California wrote an opinion article for the journal Nature citing the growing body of scientific evidence showing that fructose can trigger processes that lead to liver toxicity and a host of other chronic diseases, and in March, the New York Times reported a study that had been published in the journal Circulation, which found that men who drank sweetened beverages most often were 20% more likely to have had a heart attack than those who drank the least. David Kessler, the former head of the US government's most powerful food agency, the FDA, and the person responsible for introducing warnings on cigarette packets in the early 90s, believes that sugar, through its metabolisation by the gut and hence the brain, is extremely addictive, just like cigarettes or alcohol. He believes that sugar is hedonic – eating it is "highly pleasurable. It gives you this momentary bliss. When you're eating food that is highly hedonic, it sort of takes over your brain."

In London, Dr Tony Goldstone is mapping out the specific parts of the brain that are stimulated by this process. According to Goldstone, one of the by-products of obesity is that a hormone called leptin ceases to work properly. Normally, leptin is produced by the body to tell you that you are full. However, in obese people, it becomes severely depleted, and it is thought that a high intake of sugar is a key reason. When the leptin doesn't work, your body simply doesn't realise you should stop eating.

Leptin raises a big question: did the food industry knowingly create foods that were addictive, that would make you feel as though you were never satisfied and always wanted more? Kessler is cautious in his response: "Did they understand the neuroscience? No. But they learned experientially what worked." This is highly controversial. If it could be proved that at that some point the food industry became aware of the long-term, detrimental effects their products were having on the public, and continued to develop and sell them, the scandal would rival that of what happened to the tobacco industry.

The food industry's defence has always been that the science doesn't prove its culpability. Susan Neely, president of the American Beverage Association, a lobby group for the soft-drinks industry, says: "there's a lot of work to try to establish causality, and I don't know that I've seen any study that does that." But it looks as though things might be changing. According to Professor Kelly Brownell at Yale University, one of the world's foremost experts on obesity and its causes, the science will soon be irrefutable and we may then be just a few years away from the first successful lawsuit.

The relationship between the food industry and the scientists conducting research into obesity is also complicated by the issue of funding. There is not a great deal of money set aside for this work and so the food industry has become a vital source of income. But this means that the very same science going into combating obesity could also be used to hone the products that are making us obese. Many of the scientists I spoke to are wary about going on the record because they fear their funding will be taken away if they speak out.
The relationship between government and the food industry is also far from straightforward. Health secretary Andrew Lansley worked, until 2009, as a non-executive director of Profero, a marketing agency whose clients have included Pizza Hut, Mars and PepsiCo. In opposition, Lansley asked public health expert Professor Simon Capewell to contribute to future policy on obesity. Capewell was amazed at the degree to which the food industry was also being consulted: the equivalent, he says, "of putting Dracula in charge of the blood bank". Lansley has made no secret of his work for Profero, and denies a conflict of interest, saying that he did not work directly with the company's clients. And the government argues, not unreasonably, that it's essential to have the industry on board to get anything done. But the relationships are not always kept at arms length. Professor James was part of a WHO committee to recommend global limits on sugar in 1990. As the report was being drafted, something extraordinary happened: theUS secretary of state for health Tommy Thompson flew to Geneva to lobby on behalf of the sugar industry. "Those recommendations were never made," says James.

In New York, Mayor Bloomberg is currently planning to reduce soft drink super-sizing while last week, a former executive at Coca-Cola Todd Putman spoke publicly about the need for soft drink companies to move their focus to "healthy products". But it's not going to be easy to bring about change. A previous attempt to bring in a soda tax was stopped by intense lobbying on Capitol Hill. The soft-drinks industry paid for a new ward at Philadelphia Children's Hospital, and the tax went away. It was a children's obesity ward.

Why has Kessler, when he has had such success with his warnings on cigarette packets, not done the same thing for processed foods high in sugar? Because, he tells me, when the warnings came in on cigarettes, the game was already up in the west for the tobacco industry. Their new markets were the far east, India and China. It was no concession at all. The food industry is a different matter. For one thing, the food lobby is more powerful than the tobacco lobby. The industry is tied into a complex matrix of other interests: drugs, chemicals, even dieting products. The panoply of satellite industries that make money from obesity means the food industry's relationship to obesity is an incredibly complex one.
Anne Milton, the minister for public health, tells me that legislation against the food industry isn't being ruled out, because of the escalating costs to the NHS. Previous governments have always taken the route of partnership. Why? Because the food industry provides hundreds of thousands of jobs and billions in revenue. It is immensely powerful, and any politician who takes it on does so at their peril. "Let's get one thing straight," Milton tells me, however. "I am not scared of the food industry."

And I believe her, because now, there is something far bigger to be frightened of. Eventually, the point will be reached when the cost to the NHS of obesity, which is now £5bn a year, outweighs the revenue from the UK snacks and confectionery market, which is currently approximately £8bn a year. Then the solution to obesity will become very simple.

Wednesday, June 13, 2012

Quick Tips: Protecting Your Eyes!

Most people remember to always protect their skin by wearing sunscreen, but all too often people forget that their eyes are just as sensitive to the sun. Here's a few tips to help keep those pupils safe this summer! 

  • Invest in a good pair of sunglasses that block ultraviolet and other rays, which play a big part in the development of cataracts and macular degeneration. The lenses should have 100% UV protection. The best filters are in the amber-orange-brown range of commercial sunglasses. 
  • The best frames for protection are those that have a wraparound style because they limit the amount of sunlight that can get in through the sides of your glasses. 
  • Always wear sunglasses, not just in the summer! Take particular care to protect your eyes around water, which has a high-glare. Even on a overcast day, UV rays can still penetrate your eyes. 
  • To protect your eyes and skin from the sun, have a wide-brimmed hat on hand as well. 

Here's to safe eyes and skin the summer! 


Monday, June 11, 2012

New series: Trainer's Favorite Playlists!

So often our recruits ask us for our favorite music to listen to during workouts. So, we've decided to feature our playlists and favorite songs here on the blog! Today, Christina is sharing her latest SPIN class mix. Hope you like it! Leave us your favorite songs in the comment section! 



Breakn' a Sweat--Skrillex & the Doors 
Dance Again--Jennifer Lopez (featuring Pitbull) 
Part of Me--Katy Perry (Jacques Lu Cont's Thin White Duke Mix) 
Looks like Sex--Mike Posner
Lift Off--Kanye West and Jay-Z (featuring Beyonce) 
Boyfriend--Justin Bieber 
Sleepyhead--Passion Pit 
Some Nights--Fun.
Greyhound--Swedish House Mafia 
Fight for You--Jason Derulo
Love this Life--T. I. 
Black Betty--Ram Jam 
Fight to Win--Goodie Mob (featuring Cee Lo Green) 
Where Have You Been--Rihanna 
Give In To Me--Michael Jackson 
Summit--Skrillex (featuring Ellie Goulding) 
Broken Jaw--Foster the People 






Saturday, June 9, 2012

DumBell Anniversary Competitions!

Last week, DumBell Fitness celebrated its third anniversary by hosting competitions at all of our Boot Camp locations! Our recruits competed in push-up, wall-sit, and plank competitions! Each winner was given a free DumBell hat, shirt, or sweat towel. It was a great and fun way to build camaraderie and for our recruits to truly flex their muscles! Congratulations to everyone that participated, and a big shout out to our winners! 

Ford Island 0715 wall-sits! 

Pretty wall-sits in Pearl City! 


Final two recruits in the Ford Island 0830 plank contest! 


Tuesday/Thursday Ford Island knocking out some serious push-ups! 


Halsey doing chair-sits! 

Pearl City takes planking very seriously! Love this shot! 

Ami English, McGrew chair pose winner! She held the post for 3.5 minutes, AFTER leg day! 

Dawn Griffin is the Ford Island Evening wall-sit champ! 

Kim Brown won BOTH the plank and contests at Hickam! Way to go, girl! 

Kristin Baber, Ford Island 0830 push-up winner! 

Nena Jackson, Halsey AM push-up winner! 

McGrew push-up champ, Tammy Duncan! 

Tammy Sanborn, winner of the Ford Island push-up contest! 

Marie Bassil, winner of the Halsey AM plank AND wall sit competitions! 

Naomi Steinkamp, Pearl City plank champion! 

Danielle Littlefield rocked the Pearl City wall-sit competition! 

Heidi Holloway resting after winning the 0715 wall-sit contest! 

Jennifer Loomis, McGrew plank champion! 

Shyla Russell, T/Th Ford Island wall-sit champ! 

Christy Brooks, the 0715 push-up champ! 

Melanie Cook, Ford Island 0715 plank winner! 


Chela Watson getting her final piece of DumBell swag for the week! Chela won the plank and wall-sit competition at Ford Island 0830 AND at the Halsey evening class! Amazing job! 











Wednesday, June 6, 2012

A look back in photos!

To continue our three year anniversary celebration, today we'd like to share with you some old-school DumBell Fitness photos! Enjoy! 

First Great Aloha Run with the DumBell Team! 


Agility course at the Ford Island in 2009! 


Also in 2009...recruits working their backs! 


Ford Island USED to work out in the shade! Lucky recruits! 


Ford Island graduating class of 2009! 


Ford Island evening recruits doing mountain climbers on an incline...before I realized how strong our recruits are! 

2010 Evening Ford Island graduating class! 


Warming up with a cardio burst! 


Triple treats....a DumBell speciality since 2009! 


MWF 0830 2010 graduating class! 


Still thanking Forest City for all of their parking cement blocks! 


Shoulder raises! 


Lunges with the ball...an all-time favorite! 


Getting down and dirty in the grass! 

"I could hold this pose all day!" 

Another graduating class at Ford Island! 

How could you complain with a sunset like that?!