Quick Tips: Fall Doesn't Have to Mean Fat!

Although we might not feel the temperature shift in Hawaii like our family and friends on the mainland, there are still plenty of fall changes around us. You simply cannot escape the influx of flavored coffees (with whip cream!), muffins, cakes, and candy. With year-round gorgeous weather, we have no excuse to not work out. But, we can still fall victim to all of the yummy "treats" that permeate the stores, restaurants, and advertising during these fall months! 

A few tips to stay healthy this fall: 

1. Keep up your workout! During the fall and winter months, our schedules get more packed than ever. It can be easy to let your workout routine slide to make room for other activities. Remember to make keeping yourself healthy (and happy!) a priority. Your family and your waistline will thank you come January!
   
2. Instead of concentrating on all the fall food, participate in fall activities! Try visiting a pumpkin patch, navigate through a corn maze, or organize a neighborhood football game!
   
3. Enjoy the yummy tastes of the holidays in moderation. For every fattening fall recipe out there, there are two healthy versions. Check out some of our favorites: 

• Clean Eating Pumpkin Spice Latte
• Butternut Squash Soup with Sage 
• Pumpkin Spice Pancakes with Pumpkin Butter 
• Fall Pumpkin Oatmeal

Wednesday's Winners: Pam Chatham

Congratulations to today's Wednesday's Winner, Pam Chatham! 

Pam started at the Hickam Boot Camp at the end of April and is in her fifth session of class. She has lost 18 pounds total! "Being a stay-at-home-mom, it's hard to put yourself first. I knew this was something I needed to do for my health and to teach my daughters how important it is to take care of yourself. I want them to think of me as strong, inside and out. It started out as trying to lose the baby weight, but now it's about so much more. I've shed the baby weight from both my first and second babies, and now I'm on to my ultimate goal of reaching my honeymoon weight!" 

Pam shortly after having her second child

In addition to Boot Camp on Tuesdays and Thursdays, Pam runs on the treadmill in her garage on Monday and Friday while her oldest is in school and her youngest naps. "My diet has been a challenge, and the DumBell CORP class helped me a lot. I am nursing, so understanding how my body needs the extra, healthy calories has been an eye opener. Instead of undercutting my calories, I've learned to meet my calorie needs and use working out to create that deficit for weight loss. I don't want to lose muscle, just fat!" 

Pam is always inspired by the Hickam ladies! "I love watching them getting stronger and smaller every month. And I love seeing how much stronger I get each month as well! Alicia is an excellent trainer. She is such a role model for all of us--she has two small children, a husband that is also deployed, but finds time to stay in supreme shape! If she can find time to workout, so can I!" 

A few of Pam's favorite Alicia-isms: 

"Squeeze your butt today so someone else will tomorrow!" 
"I don't take vitamins. I buy vegetables and I EAT THEM!" 
"This is cardio, if you aren't out of breath, you aren't doing it right." 

Alicia loves Pam's attitude in class. "Pam always has a smile on her face, even when she is obviously working her tail off in class.  She has made consistent, steady progress toward her goal every month and I am so proud of everything she has accomplished!"

Pam with trainer Alicia Palmer after her Biggest Loser win! 

 

Quick Tips: Eating Food in Shells!

Next time you feel you've been hit with the munchies, try today's Quick Tip! 

In their September 2012 issue, Health Magazine featured a new study that suggested eating foods that come in a shell or wrapper, such as shellfish, nuts, or even Hershey's Kisses, can actually help you eat less! 

       Folks that snacked on pistachios that came in the shell ate 41% fewer calories than those who ate shelled nuts, and they felt just as satisfied, a study in Appetite Magazine found. "Having to open up each nut takes time--enough for your satiety signals to kick in," says study author James Painter, PhD. Plus, he adds, seeing a pile of shells or wrappers gives you a visual cue that "maybe I've had enough." 

Healthy Habits: Using Pinterest for Good, Not Evil!

Everyone loves Pinterest. I love Pinterest! (If you're not familiar, check us out here.) But, the popularity of the virtual board has brought with it the rise of "food porn." Gorgeous, well-lit photos of decadent food fill the Pinterest timeline, and it can be very hard to resist! I see many Boot Campers pinning creamy pastas and rich desserts daily. Everyone deserves a treat now and then, but what scares me is how full the boards are of such fattening items! Why even put that temptation in front of you? 

But Pinterest is not all bad! There are tons of great tools and tips, including healthy recipes, motivational quotes and sayings, workout playlists, at-home workout routines, and so many creative kid's activities and snack/lunch ideas. Some of our favorites include: 

Cucumber Subs 
Rainbow Fruit Skewers
At-home Band Workout 
Food as Medicine 
23 Healthy Snacks for Kids 

Remember, use Pinterest as a tool for good, not evil! 

Wednesday's Winners: Justine Heinz

A big congrats to this week's Wednesday's Winner, Justine Heinz! 

Justine hit the ground running her first month at the Ford Island 0715 Boot Camp and nabbed the Biggest Loser title! She lost 4.2 pounds, totaling 3.6% of her total body weight. "I was so happy!" says Justine. "I know it doesn't sound like much, but I'm petite, so 4 pounds feels like so much more!"
 

For exercise outside of Boot Camp, Justine also does additional weight training, running, and hot yoga. "I love exercising; the hardest part for me is diet. I try to stick to a diet of mainly fruits, vegetables, and lean meats, but sometimes I stray. I love to bake, so recently I've been trying to come up with healthier versions of my favorites."
 

Justine is an avid runner, and is using Boot Camp to become a better competitor. "This year I participated in my first half marathon, the Wahine half, and my only goal was to finish without dying or running out of time! Currently, I'm training for the TinkerBell half marathon (at Disneyland!) and I want to improve my time. I was looking for an extra push when my friend Ali invited me to the DumBell Fitness Zoo fundraiser. I loved the workout and signed up the following week. Christina is great! She's motivating and funny and pushes me much farther than I'd ever push myself. I've noticed since joining bootcamp a drastic improvement in my training runs--I've increased my endurance and my speed! I'm confident that, with the help of Christina, I'll be able to beat my half marathon PR in January!"

Christina loves having Justine in class. "She gives 100% in every exercise. Losing 4 pounds is a huge accomplishment for someone as tiny as Justine! I couldn't be happier or more proud of her. I know her continued dedication to strength will make her runs even faster as she continues to train for the TinkerBell race. When I asked Justine if it was just the class that helped her lose the weight, she said no--she also ate right with a clean diet. It's always a dual commitment in weight loss: clean eating and exercise. Justine is proof that we all could benefit from cleaning up our diets just a bit more."  

Way to go, Justine! 

Trainer's Playlist: Cheri's Running List (List 7)

Check out today's running playlist by McGrew Trainer Cheri Kendall! 

I often get asked how I can run for hours at a time, and my answer is usually something about the head-clearing qualities of time on the road and the power of great music. I thought I'd share my current running playlist for folks that may be spending some quality time on the road leading up to Maui races, Honolulu Marathon, and/or GAR. The list is about 2.5 hours of music and will get longer as my mileage gets higher.

Last weekend's 10 miler was a great example of the power of music. I had just over a mile to go and was feeling pretty sluggish headed uphill on Kam Highway between Arizona Memorial and Ford Island when the song "Titanium" came on my ipod. It felt like a double shot of expresso had just hit my veins and my feet grew wings. The rest of the run was a thing of beauty and I can't wait for my next appointment with the road.

Title	Artist
Blackout	Breathe Carolina
BURN IT DOWN	Linkin Park
Dirty Deeds	Thunderstruck
Einstein	Kelly Clarkson
Fight to Win (feat. Cee Lo Green)	Goodie Mob
Fly	Nicki Minaj
The Future Is Now	The Offspring
Good Feeling	Flo Rida
Good Girl (Workout Mix 129 BPM)	Fringe
Hangover (feat. Flo Rida)	Taio Cruz
I Want It All / We Will Rock You Mash-Up	Queen
I Won't Give Up	Power Music
Key West Intermezzo (I Saw You First)	John Mellencamp
Kiss With a Fist	Florence + the Machine
No Apologies	Bon Jovi
Not Afraid	Eminem
One More Night	Maroon 5
Ready to Go	Republica
Rope	Foo Fighters
Rumour Has It	Power Music
Runaway Baby	Bruno Mars
Scream	Usher
Shake It Out	Florence + the Machine
Some Nights	Fun.
Start Over	The Afters
Stop!	Against Me!
Stronger (What Doesn't Kill You)	Kelly Clarkson
This Is Gonna Hurt	Sixx:A.M.
Thrash Unreal	Against Me!
Tickets	Maroon 5
Tightrope	Janelle Monáe
Titanium (feat. Sia)	David Guetta & Sia
Too Close	Alex Clare
Urgent	Foreigner
A Warrior's Call	Volbeat
Where Have You Been	Rihanna
Without You (feat. Usher)	David Guetta & Usher
Good Time	Owl City & Carly Rae Jepsen

DumBell Success Stories: Amy Zimmerman

Today DumBell Fitness is excited to feature recruit Amy Zimmerman's Success Story! Amy is an inspiration to anyone ready to make a lasting, healthy change! 

Amy's weight-loss journey began long before she joined Boot Camp in 2010. When she first decided to make a change, Amy weighed in at 250 pounds. When she started Boot Camp, she weighed 185 pounds. And now, after a year of taking class at McGrew, Halsey, and Ford Island, Amy has reached her goal weight of 160 pounds! 

Amy before beginning her new healthy lifestyle! 

Like so many others, Amy was first drawn to DumBell Fitness because of the free childcare option. "That was first in my mind. I had lost weight, but had stalled and realized that I needed to do more than just eat healthfully. I needed to make daily exercise a lifestyle as well."

Amy's routine outside of class is very eclectic! "I enjoy running and hiking trails, both of which I can do with my family. When my husband is home, I enjoy hot yoga; it's a very effective calorie-burning exercise. Running in races is a real highlight. I really feel like I've accomplished something." 

"As far as nutrition, I started on a very strict Atkin's diet," says Amy. "It worked well as I had so much weight to lose, but as I got closer to my goal, my thoughts began moving towards lifetime maintenence. I am currently moving to a more organic, whole foods lifestyle. I choose local vegetables and fruits and grass fed beef, organic eggs and chicken.  It's so fun to bring home a new vegetable and find a way to cook it!  I'm having fun with food rather than using it to punish myself. I used to be so ashamed of the way I looked that I wouldn't even want to come out of my house because I didn't want anyone to look at what I had done to myself. Well, those days are over!  I am so thankful for DumBell Fitness and the confidence I now have. I can walk with my back straight and head held high, something that I haven't done since high school." 

Amy really appreciates the accountability that Boot Camp provides. "People would notice if I wasn't there and that is all I needed to keep me going toward my fitness goals. My first goal was to get up the steps in my home without being winded. Now they are bigger and better than I ever would have imagined. I have even gone surfing--ha!"

"I've gone to McGrew point, and Ford Island, and Halsey Terrace Boot Camps," says Amy. "I like each one for different reasons. The McGrew Crew really has a group dynamic that is hard to find.  Cheri is a great motivator and doesn't put up with your whining. Ford Island has Christina and who doesn't like that?! She has a way of getting in your head and keeping you on your toes in and out of class. I don't dare go to McDonald's anymore!  Halsey Terrace is the class I currently attend. I've found that since I've lost so much weight I've gotten some loose skin on my arms. Alison is the arm queen; she will help you shape up your arms (and everything else)!"

"Arm queen" and Halsey trainer Alison Fournier says, "Amy is an inspiration to so many in class. She is always in the front of class smiling and READY, never misses a class, always pushing herself to be better, stronger, faster! Her dedication is amazing, which I truly believe has helped her with her transformation." McGrew trainer Cheri Kendall also has kind words for Amy: "Amy was known to the McGrew Crew as 'AJ' because we had 3 Amy's at the time and needed some nicknames to keep them sorted out. I miss AJ's sense of humor and her willingness to do whatever I said with no whining.  She worked so hard and I'm very honored to have played a small part in her transformation to the gorgeous and fit woman she is today."

Amy looking absolutely fabulous (and so happy!) after reaching her goal weight! 

Congratulations, Amy! You have truly completed an amazing journey! Thanks for inspiring all of us here at DumBell Fitness! 

Quick Tips: Make Your Own (Real) Starbucks Syrup!

Today's blog post is brought to you by Hickam Trainer Alicia Palmer. We LOVE that she shared this recipe with us! 

When I decided to start eating clean (or clean-ER, because I do not eat perfect all the time!), one of the hardest things for me to give up was my fat free coffee-mate hazelnut creamer.  Have you read the ingredients in that crap? I swear I was ADDICTED to it! So tasty, and so convenient.....

So, I switched to sugar and half and half. Yes, I eat real sugar. I can't stand Stevia, and use honey when it is convenient (but don't like the taste of it on my coffee). Real sugar is not bad. It is only 16 calories per teaspoon. It is not the sugar you add to stuff that is the problem. The problem is hidden sugar in processed foods you buy--you do not know how much sugar it actually contains, unless you read the label and do very complicated math.

So, I continued just using sugar, but I found stirring the sugar to dissolve it was a bit tedious, and I missed the convenience of just pouring in my beloved flavorings. So, I decided to make some DIY Starbucks vanilla syrup, and it does the job quite nicely. Yes, the lazy girl in me still balks a bit about adding 2 ingredients to my coffee (syrup and half and half), but it just needs one quick stir  ;-) This is how I make it: 

Step One: Make simple syrup by combining one cup of sugar and one cup of water in a small saucepan. Heat up to dissolve sugar, no need to boil (not trying to make caramel!), just keep it on the heat for a few minutes longer to make sure the sugar is all dissolved.

Step Two: Put one whole Vanilla Bean in a repurposed glass bottle. Add your simple syrup using a funnel. I don't put the lid back on until it cools down.

Step Three: Let sit on your counter until you need it. Voila!  DIY Starbucks vanilla syrup!

I also do this with ginger- it is delicious in iced tea. I just chop ginger and steep it in the syrup, then strain it out before I put it in the glass bottle- you don't even need to peel the ginger!

From Organic Authority, here is the list of ingredients found in Coffee Mate: 

Ingredients of COFFEE-MATE Original (Liquid):

--Water: H20
--Corn syrup solids: Used mostly in imitation dairy foods, corn syrup is a type of sugar (mostly dextrose) that is made from cornstarch.
--Partially hydrogenated soybean and/or cottonseed oil: All partially hydrogenated oils contain high levels of trans fats, which are brutal to your body. These cheap, human-tweaked fats were adopted heartily by grocery manufacturers in the 1970’s, a move that some say helped to kick off the American obesity epidemic. Soybean oil is perhaps the worst, as some contend that it depresses the thyroid gland and lowers your energy level.
However: COFFEE-MATE is legally allowed to say it is “trans fat free” because the serving size is so small. But don’t be fooled: COFFEE-MATE contains trans fats!
--Sodium caseinate: A milk protein that contains no lactose, stabilized to have a longer shelf life. It is a major component of cheese and provides many nutrients and essential amino acids.
--Mono- and digycerides: Simply put, these are fats. They are emulsifying agents used to extend shelf life, and you will often see them in foods that also contain trans fats. In fact, some nutritionists are calling them “the next trans fats.”
--Dipotassium phosphate: Also known as phosphoric acid, this water-soluble salt prevents coagulation and is “generally regarded as safe” by the FDA – aka it’s been in use since the 50’s.
--Carrageenan: Extracted from red seaweeds, this food additive is a type of vegan gelatin and has been in use for hundreds of years.


We hope you'll try out this healthy alternative to pre-made coffee syrups and creamers! 

New Class Offering: DumBell Yoga!

DumBell Fitness is thrilled to announce a new class offering: DumBell Fitness Yoga! This class will be led by certified yoga instructor Kara Gollehon, who has over 200 hours of yoga instruction under her belt. Classes begin September 24th! 

WHEN: Mondays and Thursdays from 0830-0930 

WHERE: Ford Island Community Center 

REGISTRATION: To register for class, recruits need to purchase punch cards. Punch cards include 10 classes are $50. No drop-in sessions are permitted. Punch cards are valid for 6 months and are non-transferable. 

Punch cards will be available for sale at Ford Island starting on Friday, September 14th! Cards can be purchased anytime after September 14th on Ford Island at 4980 Wasp Blvd on MWF between 1100 and 1400. 

EQUIPMENT: Recruits will need to bring water and yoga mats to class. 

FREE CHILDCARE IS INCLUDED! 

We hope that many of you will take advantage of this new class offering! Remember, if you can't touch your toes, "you need yoga in your life!" 

DumBell Fitness Policies

In addition to spreading health and wellness to our recruits and their families, DumBell Fitness is committed to the quality and consistency of our customer service. With our continued growth, we strive be as transparent as possible. We have listed our current policies below. If you have any questions or concerns about these policies, please do not hesitate to contact us. Thank you all for your support! 

Refund Policy: 

Once classes begin for the month, we do not issue refunds. If you have extenuating circumstances and need to arrange an alternate work out schedule, please e-mail j.hartman@dumbell-fit.com. 


Late Payment Policy: 
Payment for all Boot Camp classes is due the Friday of Week 4. If we do not receive your payment by the end of the day on Friday, the following steps will be taken:

1. You will receive a late payment e-mail. Please respond to this e-mail within 24 hours.
2. If you do not respond to the first e-mail, you will receive a phone call. If you do not respond to the phone call within 24 hours, you will be removed from the class list and your spot will go to the next person on the waiting list.
3. If you respond after your spot has been given away, you will be placed on the appropriate class wait list. 

Returned checks/declined credit cards: 

DumBell Fitness accepts checks, cash, and credit/debit cards as payment. If your check is returned, you will be charged a $25 returned check fee. Payment will also be due immediately in the form of check or credit card to keep your place in class. If your card is declined, you must provide an alternate card or cash to hold your spot. 

Make-up Classes: 

We offer two options for make-up classes:

1. Ford Island MW, 1700 (no childcare)
2. Ford Island T/Th, 0830 (childcare available)

Spots must be reserved in advance for make-up courses. Only five slots are available for the T/Th class due to childcare limitations. If you need to schedule a make-up, please e-mail j.hartman@dumbell-fit.com. 

Drop-in Guests:

Current recruits can bring their spouse or mainland guests to class for a $10 drop-in fee. Hawaii residents are not eligible for drop-in classes. 


Biggest Loser Competition:

The Biggest Loser Competition awards the recruit from each of our classes (excluding Hot Mama's) with a free month of Boot Camp if they meet the following requirements:

1. The recruit must have weighed in with their trainer the month prior to the competition. 
2. The recruit must have lost at least 4 pounds. 
3. If multiple recruits meet the 4 pound requirement, the winner is determined by whomever loses the most pounds and inches, as well as who lost the greatest percentage of their total body weight. 
4. The recruit who wins the Biggest Loser certificate must redeem their award the following month. It cannot be held for future months or transferred to another person.

Childcare Room Policy: 

DumBell Fitness is happy to provide quality childcare at nearly all of our locations! A few of our guidelines to keep the rooms safe and healthy for all of our kiddos: 

1. Snacks containing peanuts or other tree nuts are not allowed. Please inform the childcare attendants if your child has any allergies. 
2. Sick children are not allowed. 
3. Children must be dropped off and picked up by their parents. Parents need to sign their children in and out of the playrooms. 
4. Children should be fed and have fresh diapers before being dropped off. All items (toys, bags) should be labeled with the child's name. 
5. DumBell Fitness is not responsible for the loss or damage of any outside toys or electronics brought into the childcare rooms. 
6. Children should be picked up immediately after class from the childcare rooms. 

Thank you again for your continued support of DumBell Fitness! 

Quick Tips: Fooducate App!

It's truly amazing how much information we have at our fingertips these days. Case in point: our new favorite Smartphone app, Fooducate! Any food items (including produce) with a bar code can be scanned with the app and you'll receive an instant assessment of the food's nutritional value. The app will grade your food choice, and if it's considered unhealthy, it will offer you better alternatives. It's a fabulous tool to keep with you at the grocery store! 

Learn more at www.fooducate.com! 

Healthy Habits: Keeping Labor Day Light!

Labor Day is all about having a day of rest, fun, and BBQs, right? But it doesn't have to be about gobs of mayonnaise, greasy burgers, and sugary desserts. Don't let all of your hard work get blown away at one party! Check out some of our favorite healthy Labor Day recipes (and don't worry, they are delicious, too)!

Greek Turkey Burgers (serve on whole-wheat pita bread or better yet, wrapped in lettuce!)
Bangin' Grilled Shrimp Skewers
Rainbow Fruit Skewers (great alternative to fruit salad!)
Corn on the Cob with Chile and Lime 
Potato Salad with Herbs and Grilled Summer Squash
Grilled Pineapple 

A day off of work is also a great time to get in some extra exercise. Read about our family-friendly suggestions in this post.

Have a safe and happy Labor Day!