New Year, New Resolutions!

DumBell Fitness is kicking 2013 off with a bang! Not only are we starting new sessions of our Boot Camp classes, we are bringing back our successful nutritional program, DumBell CORP! Class resumes on Wednesday, January 9th at 11:00am. This one-hour class is held at the Ford Island Community Center and FREE childcare is included! Registration is $99 for the 6-week course. 

Each week, Christina Landry, an AFPA-certified nutrition and wellness consultant, will lead classroom-style discussions on the following topics: 

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 


Participants will receive weekly informational handouts and recipes. Measurements and food journals will also be reviewed at each class. Not sure if this program is for you? Check out what our past participants have said about the program: 

Kelly Fletter

"My main struggle in life has always been my diet. I started eating cleaner in August 2011 and noticed a difference right away in just how I felt. Since I started DumBell CORP in April I have learned so much! Eating clean and and managing portion control is no longer a struggle for me. I learned so much taking that class with Christina and learned that I was not eating the best I could. I thought I was eating well, but learned that just because the label/box says it's healthy and good for me doesn't mean that's always true. If anyone is struggling, or even if you are not, I highly recommend the class. Knowledge is power and in the war of weight loss/getting healthy/staying healthy, the more power you have, the better."

Stephanie Sherard

"I took DumBell CORP to tweak my diet. I wanted to refresh what I already knew and to learn more--I did not go to lose weight. I learned a lot of good things from the class! I recommend taking it along with Boot Camp so that you get a good amount of knowledge to start the road to a better and healthier you." 

Heidi Holloway

"Nutrition has always been a big challenge for me. I decided to sign up for DumBell CORP and I learned a lot about the quality of the food I am putting in my body, and I have been trying to stick to as healthy and clean of a diet as possible! And even more so, I'm trying to instill healthy eating habits in my children. I have heard Christina say it before, and it has become a common phrase in my house, 'When you know better, you do better', and I am doing everything I can to make sure my family knows the right choices to make!"  

Make your New Year's resolution count this year! Class starts January 9th. The last day to register is Friday, January 4th. Contact j.hartman@dumbell-fit.com to sign-up today! 

Healthy Recipes: New Year's Eve Cocktails!

New Year's Eve is a night for celebrating, but that doesn't mean you have to blow your hard work on sugary cocktails! Use these tips and keep your New Year's light and healthy! 

Tip #1: Champagne is a good cocktail! A 4-ounce serving 85 calories, 15 less than a light beer or a glass of wine. Make it extra special by adding antioxidant-rich pomegranate seeds or fresh berries to each glass! 

Tip #2: Not a fan of bubbly? Try these cocktails instead: 

Gin and Tonic: 138 calories per serving. 

Mojito: Request half the simple syrup, and you can enjoy this cocktail for just 140 calories! 

Rum and Diet Coke: 100 calories per serving. 

Seabreeze: Try this instead of the usual vodka and cranberry. It'll set you back 180 calories per serving.

Vanilla Vodka and Diet Ginger Ale: Sugar-free and only 100 calories! Bonus--it tastes like cake!  

Tip #3: Try to limit your cocktails to 2-3 for the evening! Educate yourself on serving sizes before you have your beer goggles on! :-) 

Tip #4: Be safe, and be responsible! Happy New Year, recruits! 

Merry Christmas!

Merry Christmas from everyone at 

DumBell Fitness! 

We wish you and your family a happy and healthy holiday! 

P.S. If you're looking for a healthy, yummy treat today, try out this 

Skinny Frozen Hot Chocolate! It's delicious! 

Healthy Recipes: Healthy Cookies for Santa!

Christmas Eve is just two days away, and it's time to start prepping for Santa! We've found some yummy and lighter options for your Christmas baking. Try these out with your family this weekend, and please share any of your favorites with us in the comments section! 


Iced Sugar Cookies 
Almond & Honey-Butter Cookies 
Chocolate Fudge Coconut Bars (Paleo-friendly)
Low-Fat Chewy Chocolate Chip Oatmeal Cookies 
Low-Fat Gingerbread Cookies 

Merry Christmas from everyone at DumBell Fitness! 

We'll Miss You, Alison!

Beloved Halsey Trainer Alison Fournier just completed her final month with DumBell Fitness after a fantastic year of training recruits. She is soon off to Connecticut with her family, but before she goes, we wanted to share a few memories with her! We will miss you, Alison! 

Christina Landry: "After having her third baby, Alison came to DumBell Fitness in January 2011and was the Biggest Loser right off the bat. She became stronger and fitter with every month. I believe it was around the 6th month we started talking about group fitness certifications and about the possibility of her becoming a trainer for DumBell Fitness. By October 2011 she was certified and prepared to teach her first class in December. The training she provided at Halsey Terrace was a huge success right away. Her participants absolutely loved her. We wish the Fournier's all the best of luck at their new command. And we thank Alison, from the bottom of our hearts, for providing such amazing training and a positive role model to all our military spouses!" 

And a few words from her Halsey recruits! 

Kim Bissell: "Alison, I want to thank you for your friendship and guidance as my trainer with Dumbell Fitness. The last 13 months have been fantastic; you have led me to a whole new level of fitness. Best wishes to you; I know you will continue to help many fabulous ladies!"  

Debbie Carter: "I had never really exercised until I joined Alison's class. Alison showed me that not only can I be healthy and fit but I can also be strong! I can now do push ups and 300 calf raises and still wear heels the next day! Alison, thank you for everything, I will miss you." 

Avigail Rafal:  "Alison has been a great inspiration and motivator. She is my mentor and friend. I'll miss seeing her around the neighborhood. Good luck Alison, spread health and wellness wherever you go!"

Mary Thompson: "Alison has been an integral part of the change I have undergone this last year towards living a healthier life. She has the perfect combination of energy, accountability and positivity that keeps me motivated. I know I wouldn't be where I am today without her influence on my life choices. She will be missed terribly, but I wish her and her family the best!"

Alison on her last day with her Halsey gang! You will be greatly missed, Alison! 

Alison is leaving the Halsey class in great hands--trainer Devin Snevel, who has trained under both Christina and Alison, will be leading the class starting in January. Take good care, Alison! We know we'll continue to see great things from you in Connecticut! 

Quick Tip: Our Third Travel Workout!

The holidays are upon us and many of us will be traveling next week. Don't let a change of scenery negatively affect your fitness routine! You can take today's work out plan with you anywhere! 

Warm-up: (10 minutes)

High knees--1 minute (not jumping, just stepping from foot to foot)

Side step--1 minute

High knees--1 minute

Kick Butt--1 minute (not jumping, just stepping from foot to foot)

Jog in place--2 minutes

Jumping Jacks--1 minute

Jog in place--2 minutes

High knees--1 minute (not jumping, just stepping from foot to foot)

Now, let's work out! 

10 Push-ups

20 Tricep dips against chair or couch

30 Squats

40 Calf Raises

50 Mountain Climbers

40 Arm Circles

30 Walking Lunges

20 Mad Russians

10 Wide Grip Push Ups

Wall sit for 1 minute and repeat the above workout 2 more times.

Cool Down: (5 minutes)

Jog in place 2 minutes

High Knees 1 minute

Walk in place 2 minutes

Don't forget to stretch! (Need ideas? Check out Kara's yoga blog!) 

This is a great work out for the whole family! Remember, the best way to stay on track during the holidays is to eat reasonably, and to stay committed to fitness. With this work out, there are NO excuses to slack while traveling! 

Healthy Habits: Yoga for the Holidays!

The holidays can be a particularly stressful time for everyone. Between traveling, packed social calendars, shopping, tight budgets, etc., one can easily feel overwhelmed. To help combat some of that unhealthy stress, DumBell Yoga instructor Kara Gollehon has put together a wonderful yoga sequence. Try these poses out over the next few weeks and keep holiday stress at bay! 

You can follow this complete sequence or choose a few poses to address your specific needs. Either way, moving with slow, gentle movements will help you to relax and release stress. 

Breath is the best tool we have to remain calm and centered; any time is a good time to practice moving and breathing more slowly and consciously. As you practice, listen to your body and respect your limits. Remember that this is a time of self care.

1. Seated Deep Breathing (Sukasana) to relieve general stress.

Begin by finding a comfortable seat with your legs crossed at the ankles (raise your hips on a towel, blanket or pillow for added ease if you'd like). Once you're comfortable, begin breathing through your nose. Notice your belly expanding as you inhale and receding as you exhale. As you move with your breath, allow your spine to extend as you inhale while your lower body roots more deeply into the mat with your exhalations. You may want to extend the length of your breaths as your breathing becomes easier. Hold this pose for as long as necessary.

2. Seated Abdominal/ Spinal Twist (Marichyasana III) to refresh your body and rejuvenate your abdominal organs after a heavy meal.

From your seated position, extend your legs directly away from your body. Bend your right knee and bring the foot to the mat just beyond your buttocks. Inhaling, extend through your spine and lift your arms to your sides and up above your head. As you exhale, turn to face your bent knee. Inhale, extend your spine through the twist. Exhale, wedge your left elbow on the right side of your bent knee (*Pregnant bodies should hold the leg without wedging their elbow on the other side of the knee to maintain an open twist). Place your right hand behind your back. Gaze over your right shoulder. Continue extending through your spine as you inhale and deepening the twist as you exhale. Hold this pose for 10 breaths and repeat on the other side. 

3. Flowing with your breath to help you to move gracefully with the challenges of travel.
I've included a couple, you can use them both or choose the one that works best for your situation.

- In a seated position (this can be done on a plane,in an airport, in a car or any other cramped space), practice deep abdominal breathing. From this position, inhale extending your spine and then exhale into a seated twist to one side. Inhale extending your spine and then exhale twisting to the other side. Continuing to flow with your breath, move into side stretches on either side, shoulder rolls to the front and then the back and shoulder shrugs to help to ease stress during holiday travel. To improve reduced circulation caused by flying, you can elevate your legs for a few minutes after arriving. You can hold these poses for as long as you like.

- If you have more space, flowing through Cat and Cow poses can be practiced before leaving for the airport or other travel and will help improve your breathing and the flow of your movements. To begin, come to your hands and knees with your wrists directly under your shoulders and your knees under your hips. As you inhale, lift your gaze and draw your tailbone up and away from your knees. Exhaling, arch your back. Continue flowing with your breath as you move through these poses. Keep your abdomen drawn up toward your spine as you practice these poses. 

4. Chair Pose (Utkatasana) to help you to conquer and embrace awkward positions, both physically and mentally, by challenging your mind and body.

Come to a standing position. Inhale and lengthen your spine, lift your abdomen and draw your shoulders down and back. As you exhale, sit back as if you're sitting in a chair. Draw your tailbone down toward your heels and lengthen your spine as you inhale. Exhale deepen through your knees. Inhale, lengthen your spine and lift your hands to your sides and above your head. Allow your hands to meet in the center and exhale bringing them down to rest at your heart in prayer position. Hold this for 5-10 breaths. If you'd like to take it further, inhale, lengthening your spine and exhale twisting to the right. Wedge the left elbow outside your right knee (*Pregnant bodies should bring the left elbow to the inside of the left knee or remain in the center chair position). Keep your hips squared and balance your weight over both knees. Hold this position for 5- 10 breaths. Inhale, center and lengthen through the spine before twisting to the other side. Hold this position for 5- 10 breaths. Inhale, return to the center and then straighten your legs as you exhale coming to standing.

The Chair Pose is particularly beneficial in this regard as it increases endurance and persistence, strengthening you both physically and mentally. This is an awkward pose that, once conquered, can build your self-confidence and help you to accept awkward situations during the holidays and in life.

5. Balance Poses to help you find and maintain equilibrium in your finances and relationships.

- Tree Pose (Vrksasana)
From standing, root your feet by spreading your toes and pressing down equally through the front and back, left and right of both of your feet. Inhale, lengthen your spine, draw your belly up and relax your shoulders away from your ears. On your next inhalation, bend your right knee and lift it in front of you. Exhale and open your hips, bringing your knee to the right press your right foot into your standing leg at your foot, calf, thigh or groin. Draw your tailbone down and your abdomen up. Relax your shoulders. Hold this position for 5- 10 breaths. Inhale, bringing your bent leg in front of you and exhale back to standing. Repeat on the other side.

- Side Plank (Vasisthasana)
Move down into plank pose (A good way to do this from standing is to fold forward, press your hands to the ground and step back into Downward Facing Dog. Then, shift your weight forward so that your shoulders are directly over your wrists and your back is straight. Your shoulders should be higher than your hips). If you're experiencing pain in your wrists, you can come down to your forearms. From this centered position, move your right hand to the center and roll over onto the outside of your right foot. Lift through your hips, draw your abdomen and tailbone in and extend your left arm directly away from your shoulder toward the sky. Hold this position for 5- 10 breaths. Return to the center plank and then repeat on your left side. After you've completed the second side, relax onto your belly. If you'd like to modify the center plank, you can bring your knees down to the floor. The best way to modify the side plank is to bring the foot of your top leg down in front of the shin or knee of your lower leg allowing you to continue lifting through your hip. 

6. Breathing & Relaxation to reduce anxiety and insomnia.

- Reclined Hand to Foot Pose (Supta Padangustasana)
Roll over onto your back. Extend through your entire body with your inhalation. As you exhale, bend your right knee and bring it in toward your abdomen. Keeping your left hip and leg rooted to the floor, extend your right leg away from your body. Gently draw it down toward your body with your hands. You can hold onto your thigh, calf, foot or toes. After a few cycles of breath, extend your leg away from your body rotate your hip open allowing your leg to come down toward the floor on the right side. Looping a strap around your foot is often helpful as it allows for a broader range of motion. Placing a rolled up towel just outside your right hip also works very well. Hold this pose for 5-10 breaths. As you inhale extend your right leg to the sky, exhale bend through the knee and bring your foot to the ground. As you're ready, extend your leg away from your hips. Repeat on the other side. (*Pregnant bodies should prop their backs up on pillows, blankets or towels.)

- Reclined Cobbler's Pose (Supta Baddha Konasana)
Lying on the ground, bring your feet together at the soles of the feet and draw them into your body. Allow your knees to relax to the floor. If they don't comfortably touch the floor, place a pillow, rolled up blanket or towel underneath your knees for support. Relax your arms and shoulders and turn your palms to the sky. Hold this pose for as long as you like. For an even more restorative pose (*or if you're pregnant), you can prop your back up with blankets and pillows.

- Legs up the Wall Pose (Viparita Karani)
Move to a wall. Lie down with your legs extended to the sky, feet flexed and buttocks pressing into the wall (it often helps to start on your side with your knees bent in toward your body and then roll over onto your back before extending your legs). Once you're as close to the wall as you can get, relax your shoulders, arms and back and turn your palms to the sky. Explore how your body feels in this restorative position. Allow your feet to move away from each other as you open your legs. You can also bring the soles of your feet together, allow them to come down closer to your groin and draw your knees out toward the wall. Bring your right ankle to your left leg and bend your left leg. You should feel this stretch in your outer hip. Switch to the other side. Hold these poses for as long as you like. (*Pregnant bodies should lift the hips with pillows, bolsters or stacked blankets placed under the curve of lower back.)

- Relaxation Pose (Savasana)
Move away from the wall. Make sure you have a little space around your body and lie down. Release your tensions and anxieties. Close your eyes and allow your breath to become less intentional. This pose is about letting go. Hold this pose for as long as you like. (*Pregnant bodies should prop their backs up on pillows, blankets or towels or lie on their left side with pillows between the legs for support.)

Modification for pregnant women 

7. Meditation and Breathing to move through change and loss.

By practicing yoga and meditation, you can get in touch with your deeper self and gain insight into your own fears of loss, ultimately learning to release your feelings of helplessness and worry.

Return to your comfortable seated position. Allow your breath to deepen and lengthen and clear your mind. Release any thoughts, fears or worries. If you have trouble, don't worry about it. Appreciate each moment of clarity. It often helps to focus on your breath. Noticing the duration of each inhalation and exhalation provides a focal point and allows other thoughts to fall away. Recognize the moment as a gift and then let it go. Hold this pose as long as you like. 

The Guest House 

This being human is a guest house. 

Every morning a new arrival. 

A joy, a depression, a meanness, 

some momentary awareness comes 

as an unexpected visitor. 

Welcome and entertain them all! 

Even if they're a crowd of sorrows, 

who violently sweep your house 

empty of its furniture, 

still, treat each guest honorably. 

He may be clearing you out 

for some new delight. 

The dark thought, the shame, the malice, 

meet them at the door laughing, 

and invite them in. 

Be grateful for whoever comes, 

because each has been sent 

as a guide from beyond.

 

~ Rumi ~

Wednesday's Winner Round-Up!

Today we are taking a look back at the fabulous recruits that have earned the title of Biggest Loser! Each of these recruits lost at least 4 pounds and lost the greatest percentage of their body weight out of their entire Boot Camp class. They all have unique stories, and we are honored that they shared them with us. Congratulations to all of our Wednesday's Winners! 


Cynthia Duarte 

Candice Chapman 

Sarah Lewis

Rebecca Schirmacher

Angela Wallis 

Christina Kotouc

Meredith Schimek

Kelly Fletter 

Lillian Lee 

Vicki Tennimon 

Amanda Kalski 

Justine Heinz 

Amber Mears 

Pam Chatham 

Lindsay Livingston 

Michele Kuepfer 

Amy Richards 

JoAnne Styger 

Denise Castellanos 

Lorraine Golden 

Branching off from DBF!

It's always our hope that our recruits will take what they learn inside of Boot Camp and apply it towards their lives outside of class. Today we are proud to feature some very special recruits (and trainers!) that are doing just that. These ladies and gentlemen have taken their passion for fitness and are starting their own support groups outside of DBF! Make sure to check out their sites and Facebook groups for inspiration, and you may even find a new interest of your own! 

Fat to Fit: My Journey 

Page description: Finding yourself through the journey of losing weight. Knowing that every bump in the hill isn't a stopping place, but an opportunity to work harder. This page was started by Pearl City recruit Michele Kuepfer to chronicle her fitness journey. Along the way, she is inspiring others! 

Dream, Goal, Deadline, Go! 

Trainer Laurie Weber, who has also completed 5 Iron Man events, started this group as a support system for everyone training for any type of race, from 5Ks to marathons, biathlons, and triathlons. Join this group and find running plans, nutrition tips, and more! 

This Strong Body 

Created by Ford Island recruit Jayde Gaines, This Strong Body seeks to create a network of dedicated individuals committed to making a permanent and positive lifestyle change in order to achieve optimal physical fitness and mental well-being. 

The Oahu Vicious Fish 

Looking to improve your swimming skills? Interested in competing in biathlons and triathlons? This group, headed up by Rex Parmalee, is for you! 

Lori's Life and Other Stuff 

"In one year, I lost 50 pounds, ran a marathon, and completely changed my life." Lori Stoffer, a former Ford Island recruit, now lives in Washington and her blog is full of tips and funny anecdotes for fitness, parenthood, and the many challenges of being a military spouse. 



What other support groups inspire you to achieve your fitness goals? Let us know in the comments section! 

Healthy Recipes: Revamped Taco Bar!

Today's recipe is a favorite of trainer Devin Snevel's family! It's a wonderful idea when you're entertaining, or even for a kiddos birthday party feast. The best part is that everything is all-natural, but still packed with flavor. Try it out with your family this weekend! 

Healthy Taco Bar 

What you'll need: 

Lean turkey breast, browned in pan, with homemade taco seasoning (recipe below) to taste 

Romaine lettuce (instead of taco shells) 

1 can of black beans, drained and heated 

1 can of Mexi-corn, drained and heated 

1 avocado, sliced 

Greek yogurt (instead of sour cream) 

Pico de gallo 

Assemble ingredients in a lettuce leaf, roll up, and enjoy! 

Homemade Taco Seasoning: 

2 tablespoons chili powder

1 tablespoon ground cumin

1/2 teaspoon cornstarch 

1/2 teaspoon sea salt 

1 1/2 teaspoons hot smoked paprika 

1 teaspoon ground coriander 

1/2 teaspoon cayenne pepper 

Pico de gallo: 

1 tomato, chopped

3 slices of onion, chopped 

1/4 lime, squeezed 

fistful of cilantro, chopped

Black pepper and sea salt to taste 

Wednesday's Winners: Lorraine Golden

Congratulations to Lorraine Golden, today's Wednesday's Winner! 

Lorraine just completed her first month at the McGrew Point Boot Camp and has lost 9.4 pounds! "Besides Boot Camp, I try to do 30 minutes of cardio every weekday, and I go on a 2 hour bike ride every weekend. Cheri tells us that 75% of what happens with our bodies she has no control over--it happens in the kitchen. Because of that saying, I am trying to stay off the carbs, but eat at least 5 small meals a day. I must admit, it's very hard to do!" 

After just one month, Lorraine is hooked on Boot Camp. "It quenches my thirst for motivation and socialization. Our trainer, Cheri, does her homework and makes sure we receive all three components of a well-balanced exercise routine--aerobic exercise, strength training, and flexibility training. Her enthusiasm always makes me want to try harder! My coordination is terrible, but I am trying to be fully present and perform all the exercises correctly. And now, I always listen to my conscience when I start to want to eat the wrong thing or want to skip a class. I am positive that with encouragement from the class and with Cheri making sure I get things right, I will at last free myself from the chains of obesity!" 

McGrew Trainer Cheri Kendall says, "Lorraine is new to the class but is really motivated to make a positive change to her body and ultimately, her life.  She is really quick to make adjustments when offered corrections and I can tell she is listening and giving 100%. Can't wait to see her progress in the coming months. Great job, Lorraine!" 

Lorraine celebrating her Biggest Loser title with Cheri! Congratulations! 

    

Trainer's Grocery Lists: Michelle's List!

Today's grocery list is brought to you by Radford and Halsey PM trainer Michelle Ragain! 

Produce: 

Strawberries

Blueberries

Bananas 

Grapes

Apples

Oranges

Pineapple

Kiwi

Red and yellow onions

Garlic cloves

Green and red bell peppers

Brocoli 

Green Beans 

Red Potatoes 

Variety of lettuces 

Spinach

Green Onions 

Celery 

Carrots 

Cilantro 

Dairy/Eggs: 

Skim milk 

Bailey's (non-alchoholic) creamer

Light Yoplait yogurt 

Go-Gurt yogurt 

Light cream cheese 

Country Crock Butter (stick and soft) 

Meat/Poultry/Seafood: 

Chicken breast

Pork 

Ground beef 

Ground turkey

Turkey hot dogs 

Fresh salmon and shrimp

Sirloin steak 

Turkey and ham sandwich meat

Canned/packaged items: 

Frozen peas and corn 

Chicken nuggets

Peanut butter

Jelly 

Progresso Light chicken noodle soup 

Fiber One bars

Cheerios 

Snack Items: 

Air-popped pop corn

Frozen yogurt 

Popsicles 

Icees

Fruit snacks 

Graham crackers 

Ritz crackers

Chips and salsa 

90 calorie Snickers ice cream bars 

Skinny Cow ice cream cones 

Jello 

Light chocolate pudding 

Peanuts