Quick Tip: Our 2nd Travel Workout!

Traveling over the holidays? Miss a day of Boot Camp? Just looking for an extra push? Check out today's workout to really get your blood pumping--only a resistance band is needed! 

Each round should be completed three times. 

Round 1 

20 Jumping Jacks
10 push-ups
10 bicep curls
10 squats
1 minute plank

Round 2 

20 High Knees
10 tricep dips 
10 lunges per leg
10 Triple Treats 

Round 3 

20 Jumping Jacks
10 wide-grip push-ups
10 hammer curls 
10 Sumo Squats
10 Super Heroes


*If you missed our first travel workout, you can view it here. 

Bring Your Candy to Boot Camp!

Halloween is on Wednesday and if you have kids, your house will soon be full of candy! We believe that candy can be a special treat for kids, but frown upon children keeping their entire bag of Halloween spoils. We recommend letting children know ahead of time how many pieces of candy they'll be allowed to keep (some parents do it by age, some just set a specified limit every year) and then finding another use for the rest of the loot! 

So, what do you do with the extra candy? Bring it to Boot Camp, of course! We will be donating all extra candy to Operation Gratitude, a non-profit organization that sends care packages to troops overseas. Including personal letters or pictures with your candy is encouraged! We'll be accepting donations during our regular office hours (MWF 10am-2pm) on Ford Island through November 5th. (Ford Island Boot Campers can bring their loot to class.)

We wish you and your families a safe and happy Halloween! 

DumBell Gives Back: Operation Homefront

DumBell Fitness would like to announce our latest charity event to benefit Operation Homefront! Specifically, we are supporting their  Holidays Meals for Military program. Our donations will help them reach their goal of delivering 5,000 meals to military families in need between Thanksgiving and Christmas. Just $55 provides a full holiday meal, plus a holiday breakfast! 

This event will also involve some friendly competition between the Boot Camp classes! Whichever class from each group (listed below) raises the most money between Monday, October 29th and Friday, November 9th, will be treated to a FREE bonus Saturday workout on November 17th! The workout will last from 0800-0930. The workout will be hosted at one of our regular Boot Camp locations. No childcare will be provided. 

Remember, one class per group wins the BONUS workout session! 

GROUP 1: 

Halsey AM 
Halsey PM
HIckam 
Ford Island MWF 0830 
Ford Island T/Th 0830 
McGrew 


GROUP 2: 

Hot Mama's 
Ford Island MWF 0715 
Ford Island MW 1700 
Pearl City 
Radford 

Donations can be made online. To be eligible for the competition, a printout of your online donation must be given to your instructor by November 9th. Or, checks can be made out to Operation Homefront. If you choose to write a check, please also fill out this form. 

Thank you for helping DumBell Fitness give back! 

Healthy Recipes: Football Foods!

Football Season is in full-swing, which also means football parties are a regular weekend event! Typically, these parties are full of fattening, fast-food snacks like buffalo wings, nachos, and potato skins. We've listed some of our favorite lightened-up versions of game-day favorites. Try them out this weekend! 


Quinoa Pizza Bites 
Baked Mozzarella Sticks 
Sweet and Sour Turkey Meatballs 
Skinny Buffalo Chicken Dip 
Skinny Taco Dip (serve with baked chips and red pepper slices!) 

Holiday Schedule and Make-Up Class Update!

The holiday months are here, and we know that everyone's schedules are filling up fast! To help you plan for your work outs and budgets, here is the schedule through the end of the year: 

Halsey, Hot Mama's, Pearl City, Radford 

October 15th-November 9th (one week off) 

November 19th-December 14th (two weeks off) 

December 31st-January 25th (one week off) 

Ford Island, Hickam, McGrew: 

October 22nd-November 16th (one week off) 

November 26th-December 21st (two weeks off) 

January 7th-February 1st (one week off) 

We understand that many of you are traveling for the holidays, and may be concerned about missing classes. We do not pro-rate classes, but we will hold your spot for one month. To hold your spot, you must e-mail j.hartman@dumbell-fit.com, and you also must turn in a check or auto-pay form to hold your spot. The payment will not be deposited until the next session. But please note, we will only hold the spot for one month before placing you on the wait list. 

DumBell Fitness offices will be closed from December 21st-January 2nd. To hold your spot for January, all payments MUST be received by December 19th (no exceptions!) The payments will not be deposited until January 1st. 

New Make-Up Class Option! 

You asked, we listened! A popular request from our latest Recruit Satisfaction Survey was to add an additional make-up class with childcare. We are pleased to announce that we are now also offering our MWF 0715 Ford Island class as a make-up option. 

To reserve a spot for a make-up class, please e-mail j.hartman@dumbell-fit.com. Classes that offer childcare have limited availability and are first come, first served. The options are listed below: 

Ford Island MWF 0715 (childcare available) 
Ford Island T/Th 0830 (childcare available) 
Ford Island MW 1700 (no childcare available) 

Healthy Habits: Breakfast Ideas for Kids!

A major challenge for parents, especially during the school year, is making sure kids have a healthy, nutritious breakfast...that they'll actually eat! One of our recruits started a Facebook post recently seeking new ideas for breakfast other than cereal. It was so popular we decided to expand on it today. Please share with us in the comment sections any other ideas you use for your family!

The basics:

Whole wheat toast with almond butter + a glass of skim milk
Scrambled/boiled eggs with fruit
Smoothies (Wake-up smoothie; Green monster smoothie) 
Cereals (make sure it's 100% whole grain and low in sugar, or even better, make your own!)

Make-ahead options: 

Egg and bacon cups (turkey bacon-egg cups; canadian bacon-egg cups)
Whole wheat pancakes (banana, pumpkin--sub WW flour) 
Whole-wheat muffins (this recipe shows variations for all types of flavorings!) 
Overnight Oatmeal (strawberry-banana recipe; pumpkin recipe)
Whole-grain breakfast cookies 


Several of the make-ahead options are also great for those mornings you're running late and breakfast needs to be eaten in the car. In a pinch, you can also give your child a piece of fruit and a Lara Bar. Please share with us in the comment sections any other ideas you use for your family!

Wednesday's Winners: Lindsay Livingston

This week's featured Biggest Loser is McGrew Boot Camp, Lindsay Livingston! Congratulations, Lindsay! 

Lindsay has been in Boot Camp at McGrew Point for two months and has lost 5.8 pounds, 2 inches, and 4.3% of her body weight. Her workout routine involves class 3 times per week and she runs 2-3 times per week. "I've been able to participate in several races on the island. Running in races really helps me to set goals and feel like I've accomplished them! In all of the races I have pushed my 16-month-old son in the stroller. I like that he can participate and see his Mom living a healthy, active lifestyle! When I'm not at Boot Camp or running, I'm chasing after my son which is a workout in itself. On the weekends my family likes to get out and explore the island. We even did Koko Head with my son in the hiking backpack!" 

"I like to think of eating healthy instead of being on a diet," explains Lindsay. "It's a whole lifestyle change. I try to eat more whole fresh foods rather then processed things. Also I drink LOTS of water! I've started prepping my fruits and vegetables for the week, which helps when I need a healthy snack on the go! I also love trying new recipes which helps things from getting boring!"

Trainer Cheri Kendall says "I love having Lindsay in the McGrew Crew! She is such a hard worker and has a great attitude. Always willing to go another round and pushing herself to the front of the group. I am so proud of her change to a healthier lifestyle. It's harder to make that commitment to cleaner/smarter eating habits when weight loss is not your primary goal. She's a great example to her family and to all of us in the crew."

Lindsay looks forward to every McGrew class. "I love the high intensity workouts and childcare on site is a major plus! Cheri is always pushing me beyond what I think I can do. She motivates me to give it my all every single set, especially when it's Week 4 and the count goes up to 16! I might be sore the next day but I know it's helping to make me stronger. I am so thankful for Dumbell Fitness and Cheri!" 

Cheri and Lindsay flexing their guns! 

New Series: Trainer's Grocery Lists!

Today is the first post in a new series called "Trainer's Grocery Lists!" Some of our recruits have asked to know more about what foods and brands the trainers use in their everyday lives, and we thought it was a fabulous idea. Today's post features lead trainer Christina Landry's usual list. Enjoy! 

"This isn't the perfect grocery list, but it works for my family and I," says Christina. "I try to not eat too many processed items, and the ones I do buy are for my bread choices and pastas, and a few of the snacks that I buy for my kids. I never eat anything fried. So most of my fats come from animal proteins, dairy, and nuts. 

Items marked with * can be found at Costco. Items marked with ** can be found at Down to Earth. 

Produce: 

"As much as possible, I buy my produce at Farmers' Markets, but I have also found several organic options at Costco. All herbs come from my own garden." 

Variety of our favorite fruits and vegetables 

Frozen berries, pineapple, and mango for smoothies

Grains and Flours

Organic Quinoa*

Rob's Red Mill: Carob Powder, Coconut Flour, Almond Meal/Flour (I make all my baked goods with these materials)  

Steel Cut Oats

Healthy Harvest Whole Grain Pasta

Whole wheat wraps

Brown Rice 

Meats/Poultry

Coastal Range Organic Chicken*

Regular Bacon (yep, I said it!) and Turkey Bacon

Canadian Bacon
Pork Tenderloin
Variety of Seafood
Filet Mignon
Ground Turkey 

Dairy/Eggs:

Organic, cage-free eggs* 

Fage Fat Free Greek Yogurt*

Organic, Light Sour Cream

Parmesan Cheese

Organic Mexican-style Cheese

Regular butter

Half-and-half (for coffee)

Almond Breeze Coconut Milk (not vanilla) 

Snack Items:

Lara Bars (NOT the chocolate ones)

Almonds  (All kinds of flavors. I know they have lots of sodium, but I LOVE them!)

Annie's Organic variety snack packs* (My youngest daughter still likes goldfish - this is our compromise)

Kirklands Real Sliced Fruit Freeze Dried Snacks*

Shelled Pistachios

Mums Korean Seasoned Seaweed* (another great snack for kids)

Tostito's Organic Blue Corn Tortilla Chips 

Rold Gold Honey Wheat pretzels 

Oroweat 100% Whole Wheat Sandwich Thins (Has processed junk in it, but it's good enough for the occasional hamburger or sandwich)

Raisins

Craisins

Canned/Jarred Items and Condiments

Muir Glen Organic Garlic Cilantro Salsa and Black Bean and Corn Salsa 

Bertolli Organic Tomato Basil Marinara Sauce
Thai Kitchen Lite Coconut Milk (for making Paleo whipped cream)
100% Pure Pumpkin 
Pouches of Tuna 
Justin's Organic Chocolate Hazelnut Butter Blend (I use this instead of Nutella)

Organic, All-Natural Chunky Peanut Butter 
Capers
Sun-dried tomatoes in pouch (not perserved in oil) 

Grey Poupon Mustard 

Boxed Organic Tomato Soup**

Libby's Organic Garbanzo Beans 

Westbrae Natural Organic Kidney Beans

Organic Artichoke Hearts**

Organic Ville Ketchup (Made with agave nectar rather than sugar)

Tahini

Smuckers Organic Raspberry Jam (not the sugar free one)

Grape Seed Oil 

Olive Oil

Variety of vinegars and nut oils for tasty salad dressings 

Low-sodium Soy Sauce

Splenda (my favorite artificial sweetener)

Organic Olive Oil Pam Spray

Organic Honey**

Organic Blue Agave

Organic Unsweetened shredded Coconut (I put coconut in many of my baked items)**

Beverages: 

Coco Libra Organic Coconut Water (My favorite--can be found at the Commissary) 

Quick Tips: Deciphering PLU Codes

An organic PLU code

Ever wonder what those numbered stickers on your produce actually mean? Those numbers represent a code called a PLU, or price look-up code. The idea behind these stickers is to tell you how your produce was grown (and to help cashiers give you a speedier check-out). The code will indicate whether your produce was raised conventionally, organically, or is genetically modified. 

Most people already know the difference between conventionally grown and organically grown crops (pesticides vs. no pesticides) but the newest hot-button issue is whether or not GMOs are safe to eat. (For those new to the topic, GMO means that it contains genes from other organisms.) The most widely sold genetically modified items are corn, soybeans, canola, cotton, papaya, and squash. Again, because PLU codes aren't required, these GMOs might be labeled as conventional. The jury is still out on the long-term implications of eating GMOs, but some researchers cite an increase in allergies as a possible side effect. 

Not sure which items are worth the investment of buying organic? Check out our previous post about the dirty dozen.

Here's a quick guide to reading PLU codes: 

• A five-digit code that starts with an 8=genetically modified
• A five-digit code that starts with a 9=organic 
• A four-digit code that starts with a 3 or 4=conventionally grown

Remember, buyer beware! The only way to absolutely guarantee that you are not eating genetically modified food is to only eat foods labeled as certified organic, or items that you choose to grow yourself. Hopefully this information will help guide you during your next shopping trip! 

Wednesday's Winners: Michele Kuepfer

We are so thrilled to be sharing today's Wednesday's Winner profile with you! Michele Kuepfer is about to begin her 4th month with DumBell Fitness, and is losing staggering amounts of weight. We are so proud of her commitment and love watching her journey each month! Congratulations, Michele! 

Michele just completed her 3rd month of Boot Camp, and already has 2 Biggest Loser titles under her belt. "I started losing weight before joining Boot Camp, and at my heaviest I weighed 317 pounds. In the last three months of Boot Camp, I have lost 42 pounds." 

Michele, after her first month of Boot Camp, on top of Koko Head 

In addition to attending class at Pearl City three times a week, Michele also walks 3-5 miles 5 days a week. "I also hike at least once a week. I try to do at least 1 5K run/walk per month. I am eating clean and have gotten rid of all soda, juice, sweet tea, and fast food. We eat 99% clean now. I also use Advocare supplements." 

"I am so grateful that I found the Pearl City DumBell class. I'm not sure I would have stuck with it if I didn't have these ladies. I have several obstacles including being morbidly obese, a fibroid in the arch of my foot, and lack of confidence. The thing is these ladies don't care about any of that. Instead they push me, they support me, and they make me believe I can do this." 

Trainer Laurie Weber has loved watching Michele's committment in class. "I have had clients with big weight loss goals feel defeated when trying to participate next to more athletic ladies. But not for Michele – she uses the energy around her. She does not stand at the back, she is in the middle of it! This program and the exercises we use are challenging for anyone, and sometimes extra challenging for her. On days where there are exercises that might not be right for her, I chat with her before class and give her the modifications. She does not let anything stop her. Not even a literal mountain on 'off' weeks.  As a group we took on the Koko Head climb. So did she. I checked in on her a few times on the way up, there were some ups and downs emotionally…but what counted is that there were more 'ups!'  She told me, 'I used to be a Marine. I used to look like you. I want this!' When she made it to the top I was looking for the TV cameras. There were so many friends and complete strangers cheering her on and not a single dry eye!  As a trainer I hope that I inspire and encourage all my clients. This time I am lucky to be on the receiving end."

Michele holding the weight she lost after her August Biggest Loser win! 

"Laurie does not accept excuses and that is what I needed," says Michele. "She also lets me know that I am not a failure. I went to Koko Head with several of the ladies on my first off week from the class. At the half way mark I was sure I was done. Laurie came down the mountain to talk to me and to tell me I didn't need to go any further, and that I had already made it farther than most. Because of her and the other ladies I actually made it to the top. I cried several times, but I did it. I still have a long way to go in my journey, but I know with DumBell's help I will get there." 

Michele after her September Biggest Loser win! Way to go, Michele! 

Laurie is Michele's biggest cheerleader! "I have heard that people who make the most progress with weight loss/wellness are not the people with the strongest willpower, but the ones who are ready to change… for good. Not for a few weeks, but for a lifetime! Michele is that person. I want all of my clients to reach their goals, but I really cannot wait to see Michele at the end of her fitness journey!"

Trainer's Playlists: List 8

Check out Christina's latest SPIN playlist! These songs will definitely help you amp up your cardio during your off week! 

Proper Education--Eric Prydz vs. Floyd

Let Me Love You (Until You Learn to Love Yourself)--Ne-Yo

Invisible (Kaskade Remix)--Skylar Grey

Madness--Muse

Fight to Win--Goodie Mob (feat. Cee Lo Green)

Oh! You Pretty Things--David Bowie

Miss You--Foster the People

Anything Could Happen--Ellie Goulding

Tracking Treasure Down--Gabriel & Dresden

Sympathy For The Devil (Neptunes Remix)--The Rolling Stones

Titanium--David Guetta (feat. Sia) 

Crave You (Adventure Club Dubstep Remix)--Flight Facilities

Intro--The XX XX

Quick Tip: Combatting the Holiday 15!

Now that October is here the holiday season is officially in full swing! But the holidays don't have to equal extra holiday weight. Every year we see the same trend in our classes. People get overwhelmed with obligations and start to become lax in their commitment to staying healthy. Undoubtedly, the holidays are crazy, but during these months it is more important than ever to recommit yourself to fitness. 

As always, the most important thing to control is diet. It is completely normal to indulge during the holidays. The key is to know the difference between indulging and overindulging. Indulging is having a small portion of your favorite dessert. Overindulging is piling your plate with five different desserts! Only take the items that you truly love, eat slowly, and really enjoy your food. Take a long walk with the family after the meal to burn even more calories. 

Remember to plan ahead. When you know you have a special event or celebration coming up, log in extra cardio hours. If you have a party over the weekend, commit to a stricter diet during the week. Be consistent with your Boot Camp attendance and push yourself as hard as you can. If your schedule is too full for one hour of class, you have overcommitted yourself. Always put your health and well-being first! By planning ahead, you'll keep those extra holiday pounds at bay! 

With these tips, you can maintain your weight through the holidays and be ready to reach new goals in 2013! 

Wednesday's Winners: Amber Mears

Today's post features the August Biggest Loser for our Halsey Terrace AM Boot Camp, Amber Mears! 

Amber first learned about DumBell Fitness through another spouse who bragged about how great the program is. "I knew I needed to start this journey after seeing a picture of myself from my daughter's baptism, which was taken 1 month before I started class. I was actually embarrassed when I saw it. My daughter was 6 months old and I was still carrying the majority of my baby weight and I needed someone to push me more than I could myself! DumBell Fitness was exactly what I was looking for!" The hard work has paid off--Amber is in her fifth month of Boot Camp and has lost a total of 22.4 pounds! 

Amber one month before joining Boot Camp 

Outside of Boot Camp, Amber is a regular at the new Pearl Harbor Base gym. "On those days, I concentrate on cardio and toning exercises. I love to warm up on the elliptical and then move on to an intense toning routine with free weights and abs." Like so many of our Boot Campers, Amber's diet is her biggest challenge. "I try to keep it to lean chicken and pork with vegetables and not fall into the quick, easy junk for dinner, even when life as a wife/mother gets busy." 

Simply put, Amber loves Boot Camp! "Alison is positively motivating and knows how to push me beyond what I think is possible and always keeps me wanting more. The Halsey Crew also makes Boot Camp such a positive experience. We all cheer, support, and lift each other up. Together, we push through the hard work outs! I am still 27 pounds from my goal, but I have no doubt that Alison will help guide me to where I want to be." 

Trainer Alison Fournier says, "Amber is an inspiration to so many! She keeps pushing through month after month and doesn't let anything get in her way.  Amber's determination shows and her results are amazing....I'm so proud of her!" 

Amber with her husband at the Khaki Ball last month! Looking fantastic! 

Come Support the Pearl Harbor Kai Farmers' Market!

In our opinion, it doesn't get much healthier and fresher than a good Farmers' Market!

Recently, the Pearl Harbor Kai Farmers' Market has started up again! It's every Wednesday from 12:30-4:00pm. The vendor has a wide variety of local produce at reasonable prices. But, she needs our support! Attendance has been low the past few weeks, and she may not be able to continue if she does not get some more customers. Please consider dropping by for a few minutes this week! Her location is central to much of Navy and Air Force housing, and it's perfect for mid-week shopping! Here are the items we saw and purchased last week: 

Jenny's haul: green onions, yellow onions, mint and star fruit for $7! 

Christina's haul: seedless watermelon, red cabbage, lychee, star fruit, bell peppers, kiwi, leeks, corn, and a huge avocado for $16!