Quick Tips: Which Oil Should I Use?

Everyone knows that olive oil is a staple of a heart-healthy diet. However, there are so many new and delicious oils out on the market that have an equal amount of healthy benefits! 

All of the oils listed below have roughly the same amount of calories and fat per serving.

Avocado Oil: Just like a whole avocado, this oil has heart-healthy omega-3s and mono-unsaturated fats, which help lower bad cholesterol. It has a mild, buttery taste, perfect for salads and veggies!

Coconut Oil: This oil has lauric acid, which has also been shown to boost healthy HDL levels. Coconut oil is great for baking. It can take the place of butter as a vegan alternative, and it has a sweet, vanilla-y taste. (Tip: Costco sells a very inexpensive organic coconut oil!)

Grapeseed Oil: This oil is extracted from grapes, and has 70% polyunsaturated fats, which help reduce LDL cholesterol levels. This oil has a very high smoke point, so is great for sautéing and frying. It also has a neutral flavor.

Palm Oil: This oil supports the body's immune system because of it's high levels of vitamin E. Make sure to avoid partially hydrogenated palm oil--it has unhealthy trans fat. This oil has a very distinctive flavor, and does best in curries, stews, and noodle dishes. It's a favorite in Asian, African, and Brazilian cuisine. 

We hope you'll give these oils a try. If you currently use any of these oils, share your favorite recipes with us! 

Wednesday's Winners: Denise Castellanos

Denise Castellanos, Ford Island T/Th 0830 recruit, is today's wonderful Wednesday's Winner! Congratulations! 

Ford Island recruit Denise Castellanos actually began as a DumBell CORP program participant. "I started CORP on August 15th, and combined with two classes of Boot Camp, I have lost 45 pounds and gone down 6 dress sizes!" 

Denise pre-Boot Camp 

"Prior to CORP," recalls Denise, "I was very much into the latest diet fad. I would try something for a couple of weeks, have a small cheat, and end up blowing my diet and falling back into my unhealthy habits. But, it would be much worse because I would binge. I would tell myself that it was the last time I would eat like that, so I might as well eat as much as I could. When I started CORP I was in a very low place. I was depressed and didn't like to go out much. From the very beginning, I felt Christina's passion for what she does and her vast knowledge on nutrition was so helpful and that lit a fire in me! I have learned for the first time in my life that food is medicine! I was able to learn how vital it is to eat the rainbow of vegetables and fruits of all colors! I watch my calorie consumption everyday and make sure that I eat at least 7 fruits and veggies daily. I eat lean meats and yams or spaghetti squash and a big green salad for dinner. My favorite new breakfast is Fage 0% Greek yogurt, 1 cup of berries and 1 ounce of chopped almonds sprinkled with stevia! I realized how important food was when I noticed my skin getting clear and smooth and I feel great." 

Denise attends Boot Camp twice a week, and then focuses on 60-90 minutes of cardio an additional 2-3 days a week. "I have also become a lot more active, and so much happier than I was 4 months ago!" 

"I can't say enough about Boot Camp," says Denise. "I know it sounds cliche, but it has changed my life. I am so grateful to God for DumBell Fitness and for moving me next door to Christina. Boot Camp challenges my mind and my body like nothing else! I can do 90 minutes in the gym and a Boot Camp workout blows it away. Christina has renewed my strength and given me so much fire and encouragement to keep going. She is always shouting encouraging words but I'll never forget one day she said, 'How about you do awesome all of the time!' And that stuck with me--I even wrote it on my fridge! Thank you to Christina and DumBell Fitness for changing my life!" 

"DumBell Fitness was created for spouses just like Denise--a spouse that has been through several deployments, several PCS moves, and had a few children along the way. She had put the needs of others before herself for way too long. These past couple of months, watching Denise's transformation has been like watching a butterfly come out of its cocoon. I have to admit, her journey and her measurements make me a little teary-eyed every month. I knew the happier Denise was inside there and I feel so privileged to be the person that greets the new her every month. Denise's success is what Boot Camp is all about---military spouses helping other military spouses. She is the epitome of the DumBell FItness program, and we are so proud of her." 

Denise with Christina after losing 12.2 pounds in the Oct-Nov session! Way to go, Denise! 

New Class Offerings in 2013!

DumBell Fitness is excited to announce two new program offerings, beginning in January 2013!

DumBell CORP: 

Our successful nutritional program is returning just in time for those New Year's resolutions! This 6-week course begins on Wednesday, January 9th at 11:00am at the Ford Island Community Center. Childcare is included! The registration fee is $99 and includes weekly weigh-ins, food journal reviews, educational materials, healthy recipes and food demonstrations. The weekly topic schedule is: 

Week 1: Basics of Clean Eating 
Week 2: Cardio and Heart Rate Levels 
Week 3: Weight Training 
Week 4: Vitamins, Minerals, and Supplements 
Week 5: Portion Control
Week 6: Liquids 

If you're serious about making a lasting lifestyle change, this is the course for you! Make sure to register by January 1st! 



DumBell Pilates: 

This brand-new class offering begins on January 8th! Classes will be offered on Ford Island on Tuesdays and Fridays from 0830-0930 and taught by Tanya Rogers. Free childcare is included! To register for this class, all you need is one of our Yoga-Pilates punchcards. If you already have a punchcard, it will work for both the Yoga and Pilates sessions. If you need to purchase one, it can be picked up on MWF from 10am-2pm on Ford Island at 4980 Wasp Blvd. The fee is $50 for 10 classes. Each class has spots for 20 recruits, and it's first come, first served. Purchase your punchcard today! 

**Please note DumBell Pilates is not recommended for pregnant women. 

DumBell Success Stories: April Davis

Today's Success Story is a very special one! Not only is April Davis a long-time recruit, she is also a valuable part of the Ford Island childcare staff. We are thrilled to feature her Success Story today! 

April began taking class in October 2010. "I had stalled in losing weight on my own, and a friend of mine was willing to sign up for classes, too. I had originally started my weight loss journey at a whopping 197 pounds in August 2009, and had managed to lose about 20 pounds taking a nutrition class through Bloch Arena. I finished the class feeling happier and motivated to hit my goal of 160 pounds. That week after I finished the class, I tore a chunk of cartilage out from behind my kneecap. During the long process of getting military doctors to fix my knee and not just treat the pain, it was also discovered that I have two other painful issues with my knee: osteoarthritis that was greatly exacerbated by the injury and chronic tendinitis. During the rest and physical therapy I had tried to eat carefully to maintain my weight loss, but with barely even being able to walk 1/2 a mile without excruciating pain it was difficult to burn the calories to lose. At my first Boot Camp weigh in, I weighed 184 pounds. I was restricted to activities with little to no impact I had to modify a lot of the exercises. I pushed through every class and pound by pound dropped my weight. It took just over a year to reach my goal of 160 and I have maintained within a few pounds ever since December of 2011."

April in 2010 

"I love to run and Boot Camp has given me the muscle strength in my leg to withstand the hard impact to my knee," says April. "I run as often as possible, typically two days a week, and I try to take one cardio class a week as well. Lately, I've really come to enjoy a particular Spin class on Saturday mornings!"  

April doesn't subscribe to a particular diet, but follows Christina's suggestion of having carbs, fruit, and protein in the morning, and then tapering her carbs through the rest of the day. "I have a huge sweet tooth so I do allow myself one serving of dessert a week. I try to make even my desserts at home so that I can control the sugar and fats. I have had to teach myself to cook for small portions. It helps me and my family to resist the urge to overeat. And if I am satisfied, it's ok to not finish my plate." 

"I love the strong, supportive women in class and the healthy competition," says April. "We all can run against each other, determined to be first, and still say 'great job!' and mean it afterwards. That competition and support has brought me from an 11:30-12 minute mile to an 8:30-9 minute mile pace, even on my long runs that are 7-8 miles." 

April's second favorite part of Boot Camp? "I can't get enough Christina-isms! It's incredibly difficult to workout and laugh at the same time, but it would never be the same without Christina's sense of humor. She herself is motivating, I know she wants us to discover the best in ourselves and that her pushing in class shows me I am capable of being stronger. I have changed my entire way of thinking from 'I'm just trying to get through this to burn calories' to 'I need to make this harder so I can become more.'"

Trainer Christina Landry loves that April never lets anything get in her way. "In the beginning I could tell she wanted change because she had steady and gradual weight loss. Even with a painful, previous knee injury, she made as-needed modifications in every single class.
She even traveled all the way from Wahiawa every morning to participate with us! She maintained her weight loss for about a year, and then she went through another amazing transformation when her husband deployed. It wasn't just about losing weight anymore; she wanted to live a healthier lifestyle. It was like the light bulb went off in her head: she wanted to be healthy, not just thin. The change is also evident in her family. Just last month her husband won our Biggest Loser competition for the Halsey Terrace PM class! April is an amazingly strong woman, and she's a wonderful example of what can be achieved once you finally lay down the excuses and put forth genuine efforts." 

"I am thrilled to watch DumBell Fitness grow," says April. "When we do eventually PCS off-island, I will leave class with a heavy heart, but I am a changed woman and will take this knowledge, strength, and motivation with me. I will be anxiously waiting for DBF to go global!" 

April in March 2012

April in August 2012--looking great! 

DumBell Gives Back: Thanks For Your Support!

Thanksgiving is a time of giving thanks, and today DumBell Fitness wants to express our gratitude to our generous recruits! In just 6 months, you have participated in three charity events and raised $4,338! You inspire us and help us to remember what matters most--giving back to our local community. With your support, we plan to host many more events benefiting Operation Homefront in 2013. From the bottom of our hearts, thank you! 

Wounded Warrior Project Beach Boot Camp

May 26, 2012 

Total funds raised: $400 

Honolulu Zoo Charity Boot Camp   

August 4, 2012 

Total funds raised (benefiting the Zoo's educational programs): $2038

Operation Homefront's Meals for Military Families Fundraiser/Workout  

November 17, 2012 

Total funds raised: $1900 (that's the equivalent of 34 meals!) 

DumBell Fitness wishes you all a happy and healthy Thanksgiving! 

Trainer's Playlists: List 9

With the holidays coming up, cardio is more important than ever! Christina's latest Spin playlist will help you get moving! 

Monster Hospital (MSTRKRFT Remix)--Metric

Locked Out of Heaven--Bruno Mars

Around the World / Harder Better Faster Stronger--Daft Punk

Diamonds--Rihanna

Survival--Muse

Don't You Worry Child [feat. John Martin] --Swedish House Mafia

It's Time--Imagine Dragons

Turn Me On (Michael Calfan Remix) [feat. Nicki Minaj]--David Guetta

Anything Could Happen--Ellie Goulding

Throw Me Away--Korn

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

Hold You--Gyptian

Could You Be Loved--Bob Marley & The Wailers

Healthy Recipes: A Lightened Up Thanksgiving!

Today's post focuses on finding healthy substitutions for your Thanksgiving favorites. The main event of Thanksgiving is the turkey, and luckily, turkey is pretty healthy! Stick to the breast meat and avoid the skin, and you've got a healthy protein. Just be careful what you pair with the turkey! Be sure to pick your favorites instead of eating everything that is laid out on the table. Take reasonable portions, eat slowly, and enjoy your day! 


Starters: 

Autumn Salad with Pears and Pecans 
Butternut Squash Soup with Sage 
Apricot Canapés 
Roasted Pears with Brie and Pistachios 

Side Dishes: 

Mushroom Fennel Quinoa Stuffing 

Lightened Up Garlic Mashed Potatoes 
Lightened Up Fresh Green Bean Casserole (no condensed soup here!) 
Sweet Potato Casserole 
Roasted Brussel Sprouts 
Roasted Butternut Squash 

Desserts: 

Skinny Pumpkin Pie
Skinny Apple Pie 
Pumpkin Spice No-Bake Cheesecake 


Share your favorite dishes with us in the comments section! 

Wednesday's Winners: JoAnne Styger

Please join me in congratulating JoAnne Styger, Radford's Sept-October Biggest Loser! 

Since starting Boot Camp in June, JoAnne has lost 14 pounds. She had previously taken class for a few months after her third child was born, and returned this year after her fourth child. "I had seen such amazing results previously and had so much fun, I was ready to return!" 

JoAnne also looked to Boot Camp as a way to fight the baby blues, and to deal with her husband's deployment. "I remember, when my son was about 2 weeks old, sitting on my couch in the middle of the day and bursting into tears. I had struggled with the baby blues in the past, and I had the thought, 'it will be pills, or I need to go running.' So, I chose running. I got on my treadmill that day, and every day after that. If I didn't get a run in, the next day was usually a 'bad' day. Boot Camp also helped me get through the rest of the deployment with my head held high." 

In addition to taking the Radford Boot Camp 2 days a week, JoAnne is training for the Honolulu Marathon. "I run for at least 1 hour, 3 days a week. I love to run and have no problem disciplining myself to do so; I need Boot Camp to get my muscles going. As for my diet, that is the most difficult aspect for me. When I first began, my husband was deployed and I had a goal to lose 10 pounds. Having that goal helped me to focus and stay on track with my diet. Now that I've lost my baby weight, and I'm training for the marathon, it is a bit more difficult to balance my diet because I need enough fuel to get me through all the hours of running, and I crave everything!"

"I love everything about Boot Camp," says JoAnne, "but I'll begin with the childcare, because without it I could not enjoy everything else. I have four children, and I homeschool, so I have very little opportunity during the day to work out. The childcare helpers are always so welcoming to my children and they have always enjoyed going to Boot Camp and making friends. I also love how challenging Boot Camp is. I am a very athletic person, and have been for about 5 years (with a couple pregnancies in there!), but I am continually challenged by the workouts. Currently I attend Michelle's class at Radford, and I really enjoy her enthusiasm and experience. On days when I feel like giving up (like today when it was SO hot), her encouragement is awesome. I also like how she gives us 'homework' and then asks us about it in the next class. She won't let us get away with anything on the days we don't see her. Lastly, I love the sense of community that Boot Camp provides. I have really enjoyed getting to know the trainers and other recruits!"

Radford trainer Michelle Ragain says, "I appreciate JoAnne coming every week and giving 100%! She never gives up, and always does the agility course 3 times! Her hard work in and out of class has really paid off. I know she will do great in her upcoming marathon!" 

Congratulations, Joanne! 

Healthy Habits: Staying Active on Turkey Day!

While most of our mainland friends and family will have a side of blustery weather with their turkey, here in Hawaii we will undoubtedly have a day filled with sunshine. This leaves us with no excuses to not be active before our big meal! Check out some great, inexpensive fitness events below that are before or on Thanksgiving Day!

Hickam Turkey Trot

Saturday, November 17th at 0800. Meets at the Hickam Fitness Center. This race is FREE and no advanced registration is required! The top qualifiers even get a free frozen turkey! 


5th Annual McGrew Point Turkey Trot 

This fun Thanksgiving Day event includes a 5K walk/run for the adults, a 1 mile Keiki run, and even a tot trot! Packet pick-up is at 0715 and the event starts at 0800. McGrew residents have waived registration, but it is just $5 for non-residents to join the 5K race. Registration deadline is November 20th. Contact j.hartman@dumbell-fit.com if you would like a registration form. 


Honolulu Marathon Clinic Turkey Trot 

This 10K race also takes place on Thanksgiving Day at Kapiolani Park Bandstand. Registration begins at 0630 and admission is $5. Those that best predict their own finish time are eligible for prizes! 



Thanksgiving SPIN class! 

This FREE class is taking place at the Hickam Fitness Center Spin Room in Building 1113 from 0800-1000 on Thanksgiving Day. No reservations required, but make sure to arrive early to reserve a bike! 

Quick Tips: Navigating Restaurant Menus

For many people, eating at home is easy--it's a controlled environment and you know all of your ingredients. However, eating out is another story! The restaurant menu is tough to navigate, but these tips should help you make smart choices, even while eating out! 

Tip 1: Do your research and plan ahead! 

Many restaurants now have their nutritional information online. Take a look before you go and plan your meal. Walking in prepared gives you a much higher chance of success! A great site is www.healthydiningfinder.com. Or, check out the free smartphone app, yumPower--it gives you great data and also allows you to voice your opinion on whether restaurants have healthy options. If you're meeting for a late dinner, be sure to have a light snack such as a small piece of fruit so that you're ravenous when you arrive. 


Tip 2: Know your language! 

Some key words can let you know if a dish is healthy or not. Some words to avoid: 

battered, buttery, scalloped, crispy, creamy, fried, rich, in cheese sauce, hollandaise, béarnaise, tempura, with gravy, au gratin, Alfredo, breaded, croquettes, and deep fried

Words to look for: 

grilled, steamed, poached, baked, roasted, and braised


Tip 3: Know thy side items! 

Sometimes side items are not listed on the menu. Make sure to always know what is coming with your main dish. If it's mashed potatoes or french fries, ask for steamed brown rice or a plain baked potato instead. Or better yet, double the green veggies! You can also ask the chef to use olive oil instead of butter. 


Tip 4: Share your food! 

Even if you choose a healthier option, often times portion sizes are out of control. Split your entree with a friend or your husband and round it out with a small salad. Order a healthy appetizer (be careful, sometimes appetizers have the most calories on the menu!) and also a salad to help control portions. If you can't share, immediately box up half of your meal and take it home. 


More tips: 

Choose dishes flavored with herbs and spices instead of rich sauces, gravies, or dressings. Get sauces on the side and use them sparingly.

Order a broth-based (not cream-based) soup or salad (dressed lightly or with dressing on the side, used sparingly).

Order meals where fruits or vegetables are the main component.

For a lower-calorie dessert, try fresh fruit, sherbet or sorbet, or angel fruit cake with fruit topping.

Ask for extra lettuce and veggies  on sandwiches and burgers.


Remember, plan ahead for success! Good luck, and happy dining! 

Wednesday's Winners: Amy Richards

Congratulations to today's featured Wednesday's Winner, Halsey recruit Amy Richards! 

Amy began Boot Camp at Halsey in September, and has lost a total of 9 pounds. "A little something I hadn't shared with anyone was that I had actually gained 2 more pounds between my initial weigh-in and my first Boot Camp class. So although I clocked in at losing 4.4 pounds last month, I knew personally I had lost 6 pounds and felt even better about my achievement!"

On her days off from Boot Camp, Amy enjoys biking on base to run her errands."During the week when my daughter is in pre-school, my 2-year-old rides on my bike with me. I find it gives me a fun way to exercise that I look forward to doing because it also gives me the opportunity to bond with my daughter. I usually average between 5.5-6 miles of constant cycling when we do our rides."

"I have completely modified what I eat," explains Amy. "When my husband would deploy, I would eat out at fast food restaurants with my daughters rather than take the time to make a dinner because it was 'easier.' It had gotten to the point that it was more habit versus actually liking the food--in fact I found it pretty gross, but it was a quick fix for me. I took a step back and realized that I had to eliminate all fast food from my diet. Now, my diet consists of eating a bowl of oatmeal for breakfast with a cup of tea. I usually have either a salad with grilled chicken and some type of vinaigrette dressing or cut vegetables for lunch, then a normal dinner of some meat, starch and veggies. I have limited the amount of pasta I make as well. I went from having some type of pasta meal 3-4 times a week to once a week, if that, now. I finally realized I could no longer eat like I did when I was younger--as much as I had convinced myself that I could, at my age the weight will just add up and be very difficult to take off."

Amy has always loved to bike, rollerblade, and swim, but she would never go to a gym. "But, I constantly signed up for memberships! It got to the point where I would joke about how I 'donated' to the gyms where I had a membership. Because of this, my husband wasn't supportive when I first brought up Boot Camp--he thought it would be a waste of money. Despite his objections, I still signed up for Halsey, unsure of what to expect. Alison made me stick with it! She nicknamed me Boston on day one, and it has stuck! She is a firm trainer who calls me out when she sees I'm using the wrong form or slacking--she never misses anything! That type of trainer is exactly what I needed because it keeps me motivated. The ladies in the class are also motivating. Everyone rallies to keep each other going; this is support I could never get at a gym!"  

Trainer Alison Fournier says, "Amy is always pushing herself to do her best in class. She absolutely rocked her first month!" 

"My final motivator was when my husband said I wouldn't stick with it," says Amy. "I understood where he was coming from based on my past behavior, but I wanted this time to be different.  So I stepped up to the class on my first day and said 'I'm going to do this and I want to get that Biggest Loser title my first month.' So here I am today, into my 2nd month of Boot Camp, I feel healthier, I look better, my weight is coming off and I feel like I am setting a good example for my girls."

Congratulations, Amy! 

Trainer's Grocery Lists: Devin's list!

Check out our second trainer's grocery list, written by Devin Snevel! "I try to focus on eating things that grow. But the one thing I must have at all times is cheese! I eat salads everyday, so I always have feta, gorgonzola, and goat cheese crumbles. I use just a little, but they pack a lot of flavor." 

Items marked with a * can be found at Costco. 

Produce: 

Bananas 
Pineapple
Apples
Clementines 
Grapefruit 
Sweet Potatoes 
Variety of Salad Mixes 
Cucumbers 
Tri-colored bell peppers 
Avocados 
Tomatoes 
Onions 
Carrots


Dairy/Eggs: 

Coconut Milk 
Eggs 
Goat Cheese crumbles 
Feta 
Gorgonzola 
String Cheese 


Snack Items: 

String Cheese 
Fruits 
Veggies 


Meat/Poultry/Seafood: 

Wild-caught salmon* 
Chicken Breast 
Turkey Breast 
Flank Steak 
Shrimp
Scallops 


Canned/packaged items: 

Craisins
Raisins
Wyman's of Maine Mixed Berries and Tropical Mixed Fruit (for smoothies)* 
Quinoa
Chickpeas
Black Olives 
Steamable packages of veggies (the NO sauce varieties) 

DumBell Success Stories: Kim Bissell

Today's Success Story is one of our favorites! Please join us in congratulating the wonderful Kim Bissell! 

Kim first started Boot Camp 11 months ago at Halsey Terrace as part of the inaugural class. "I was on the cusp of beginning a change in my life. I had exercised faithfully for the previous 8 years, but I found myself plateauing. I was ready to challenge myself even more, so I decided to join DumBell and go for it!" 

Kim in 2000

In addition to Boot Camp, Kim does an extra 2 days of cardio per week. "When I started out, that included Zumba on my off days. But as my level of fitness increased, so did my desire to push myself personally. I even hired a sitter over the summer when my husband was deployed to continue my workouts. I now attend a Spinning class and run on my off days. Usually, I take weekends off." 

"For my nutrition, I follow Robb Wolf's 'The Paleo Solution' diet about 85%," explains Kim. "It eliminates processed foods, sugars and legumes, but I don't focus on what I can't have! My daily diet consists of lean proteins, fruits and vegetables, healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat. On occasion, I have what I want, like a burrito or margarita, but I now make that the exception, not the norm. I also incorporate AdvoCare into my nutritional regime. In the past year, I have shed 25 pounds. I feel fantastic and know I am fueling my body with everything that goes in my mouth."

Kim adores her Halsey trainer, Alison Fournier. "She is so knowledgeable, that even in my 11th month, I doubt my body's capabilities sometimes. But I know she will push me as far as I can go, safely. I am mostly motivated my personal accomplishments, though. With eating well and working out, my body has become very strong. It's a daily choice to continue the progress. I also love all the women in every class I have taken! I see us as one strong unit. Newbies or Oldies, we are one, and that gives me strength to do my best. I have 60 minutes to give it my all, for me, and I aim to do that every Boot Camp day."

Alison returns the compliment, saying, "Kim is amazing! She has been in my class since I started at Halsey Terrace. I've watched her grow stronger physically and mentally, and lose weight while doing so. I love to push her to her limits in class--she never gives up! She always takes my challenge to the next level. She inspires me and the class with her knowledge of nutrition ( the Paleo diet) and desire to be/get stronger. Kim is always helping the other ladies with words of inspiration, and helping them push harder and move faster!" 

"My journey has been long," says Kim. "At 40 years old, I am the healthiest and happiest I have ever been. I too have daily lessons that God teaches me, struggles in life, but having my health at the forefront of my purpose better allows me to face those challenges. At my heaviest weight (pre-boot camp), I was 60 pounds heavier than I am now. I carry that woman in me every day. But, I choose now to move forward and continue to eat well, exercise and hopefully motivate others to do the same. I do that because I want every woman to feel the way I do and know it is possible.  I thank Christina, Alison, and all the DumBell Staff for this opportunity I have been given to be the best I can be." 

Kim and her husband at the Khaki Ball in September 2012!