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Friday, February 15, 2013

New DBF Site and Contact Information!

DumBell Fitness is pleased to announce that our new website has officially launched! 
Check it out at www.dumbellfitness.com


Along with our new site, we have also updated our contact information. Please direct all questions and inquiries to:

808.343.3281

Please make sure to add this e-mail address to your "safe" list to avoid e-mails going to your junk folder. We will do our best to answer all messages within 48 hours. 

End of session measurements will be sent out via e-mail within one week of them being taken. These will come from the address v.lopez@dumbellfitness.com. Please make sure to also add this address to your "safe list." 

DBF office hours are MWF from 10:00am-2:00pm. Stop by anytime between these hours to purchase shirts, visors, hats, bands, and Yoga/Pilates punch cards! 


We hope you enjoy our new site. Please give us your feedback in the comments section! 






Wednesday, February 13, 2013

Wednesday's Winners: Nadia Anac

Please join us in congratulating today's Wednesday's Winner, Hickam recruit Nadia Anac! 

Nadia has been working out with DumBell Fitness since August. "Prior to that, I was working out on my own, but not getting any results. I would go to the gym for an hour, then eat a candy bar later on to reward myself. I have lost 11 pounds since starting, with the major weight loss occurring this past month. My eating habits changed completely in January - I cut out all processed foods, I hardly ever eat out, and I've started juicing more frequently." 


In addition to Boot Camp twice a week, Nadia also runs at least two days a week. "The extra cardio, plus clean eating has given me so much extra energy! I feel so good without that excess weight." 


"Alicia has been such a motivating force," says Nadia. "I usually think she's insane in class for making us work so hard, but I'm always thankful for her the day after, when I'm sore and I know I've worked all sorts of muscles! The group environment is so much more fun than working out by myself!" 


Alicia and Nadia after class! 
Hickam trainer Alicia Palmer says, "When Nadia weighed in last month I saw the numbers on the scale and said 'Wow! What have you been doing differently?' She said she changed the way she had been eating- then I took a step back and looked at her- and realized that she really looks amazing!  It really makes me happy when it's obvious that people actually listen to what I am saying in class!"


Way to go, Nadia! Keep up the great work! 


Monday, February 11, 2013

Quick Tips: Options for Advanced Recruits


Several of our recruits have been in our program for years, and sometimes I hear, “I’m becoming too strong for Boot Camp!” Wait, what?! Are you serious? This course was designed for all fitness levels. Those that are stronger have the option to make the exercises more difficult while the beginners will do all they can to keep up.

For our advanced recruits, Week One is a great time to build strong muscles. The class is taught slower for the beginners. This is your time to really challenge your strength. Add more bands, and get heavier weights. Make those 10-counts count! It should be almost impossible for you to do 10 of any strength exercise while adding close to a max-load. During our higher count weeks you should focus on muscle endurance. Lighten the load and pray you can get through the workout alive. I know I pray for you all the time. : )


Try some of these tips for a harder workout:


Warm-Up Challenge:

  1. Run fast circles around the group. (Just don't get in our way!)
  2. Add a higher bounce or jump to the plyometric stops. 
  3. Go harder and faster during the 30-60 second mountain climbers, skiers, etc. 

Agility Course: 

  1. Go three times instead of two. 
  2. Sprint back to the beginning. Don't just run! 
  3. Do jumping jacks in line while you wait for your next turn. 

Strength Portion: 

  1. Use two strong bands for all exercises (sometimes even three!). 
  2. Put a band around your back during push-ups and hold the band down with your hands on the ground. 
  3. Do decline push-ups. 
  4. Bring 10-15 pound dumbbells with you on Leg Day. 
  5. Do all cardio bursts fuller, higher, and better. 
  6. Use "working recoveries" instead of just "regular recoveries." Standing around waiting for the next exercise won't do especially when the instructor is trying to teach proper form to the new recruits. Try "working recovery" exercises that are less strenuous--plank until the instructor is done teaching the exercise, do calf raises, shoulder circles, squats, tricep dips, etc. 


     Keep up the good work recruits! There’s a place for us all. Encourage the beginners (remember that was you once!) and keep yourself focused on building a better you.



Friday, February 8, 2013

Almost Race Day! Everything You Need to Know About the GAR

We have great news about the Great Aloha Run...we have qualified for the President's 100 Club! We have 121 recruits, family and friends participating as part of the DBF Team. Thank you for your support! 

If this is your first time at the GAR, here are some important things to know: 

1. The Expo is awesome. Stop by on Friday, Saturday, or Sunday, February 15th-17th. 

2. Make sure you get your white postcard next week in the mail; it's required for Expo entry.

3. As part of the President's Club, you get an extra goodie bag at the Expo.

4. Bring some money with you! The Expo booths are amazing and loaded with fitness goodies. 


Race Day Details: 

Meet at the Stadium Parking Lot (area 14B) at 5:00am. We'll all head to the buses together. (If you want to come later, no problem! This is just for those that want to meet up as a group). We take the buses downtown and gather up again at the Starbucks near Chinatown. We'll start lining up for the race at 6:30am. (We do not run as a group; everyone is encouraged to run/walk at their own pace!) When you've completed the run, meet at the President's 100 Club VIP section! 

We hope to see you all there in DBF shirts, hats and visors! Let's go, team! 



Wednesday, February 6, 2013

Healthy Habits: When You Have to Eat Fast Food

As much as possible, we believe that fast food chains should be avoided, but once in a while, there just aren't any other options. Instead of giving up and making unhealthy choices (a Big Mac and fries is nearly 1000 whopping calories!) we put together a list of reasonable options for various chains located in Hawaii. The meals listed below are between 300-500 calories. 

McDonald's: 

Premium Grilled Chicken Sandwich (extra veggies, no mayo) 
Fruit and Walnuts 
Water and Black Coffee 

Subway:

Six-inch Turkey Breast Sandwich on nine-grain wheat bread 
Top with lots of veggies, avocado, and mustard! 

Taco Bell: 

Bean Burrito (Fresco-style) 
Water or Unsweetened Iced Tea 

KFC: 

Grilled Chicken Drumsticks (remove any skin) 
Green Beans 
Mashed Potatoes 
Unsweetened Iced Tea 

Burger King: 

Whopper Jr. (no mayo) 
Garden Side Salad 

Wendy's: 

Large Chili (no crackers, no cheese) 
Water or Unsweetened Iced Tea 


Remember, the key to success is to always plan ahead! If you know you must eat out at an unhealthy place, be sure to look at the menu ahead of time. You'll be much less likely to give into temptation. 


Monday, February 4, 2013

Christina Needs Your Votes for Military Spouse of the Year!


Christina Landry has advanced to the second round of the Military Spouse of the Year Contest! The next round of the competition is on Tuesday, February 5th. Please take a few moments to vote again and advance Christina to the third round of the competition! 





Thank you in advance for your support! 



Friday, February 1, 2013

Quick Tips: The Best Light Beers!

Football and beer just seem to go together, don't they? But beer and a small waistline do not always match up! Check out some of our favorite light beer suggestions for Super Bowl Sunday, and remember to indulge reasonably and responsibly! 


Bud Select 55--only 55 calories and 1.9 carbohydrates! 

Bud Light Lime--just a hint of lime and just 116 calories! 

Michelob Ultra--the "ultra" actually means it's also low in carbs. This beer weighs in at 95 calories, but has a higher alcohol content than the Bud Select 55. 

Michelob Ultra Pomegranate Raspberry--also just 95 calories, and the perfect "girlie" beer. 

Sam Adams Light--this beer has won multiple taste tastes for the best-tasting light beer around. It logs in at 119 calories. 

Amstel Light--just 95 calories and considered an "upscale light beer." 

Corona Light--the perfect beach beer! Just 99 calories per bottle. 

Guinness Draught: This one is for true beer lovers who can stand its bitter taste. However, this is the lightest of the dark beers! Often called a "meal in a glass" this 12-ounce beer is 126 calories, but is so filling, it's perfect if you plan to indulge in just one drink. 




P.S. All of these beers would go well with our list of light Super Bowl munchies! 



Wednesday, January 30, 2013

Monday, January 28, 2013

Heathy Recipes: Soup's On!

It's been windy and rainy lately in Hawaii, and that means just one thing--it's time for some soup! Soup is the perfect comfort food. Not only is it easy to make, it's economical, filling, nourishing, and can be low in fat and calories! The trick is to use healthy ingredients and to avoid excessive butter and cream. Check out some of our favorite light recipes! 

Tomato Soup (from Health Magazine) 

Serving Size: 1 1/2 cups
Calories: 129 
Fat: 7.3 grams 
Protein: 3 grams 
Carbs: 16 grams 
Sugars: 9 grams 
Fiber: 4 grams 

Minestrone Soup (by Ellie Krieger) 

Serving Size: 2 cups 
Calories: 260 
Fat: 8 grams
Protein: 15 grams  
Carbs: 37 grams 
Fiber: 10 grams 

Crock Pot Picante Chicken and Black Bean Soup (by Skinnytaste) 

Serving Size: 1 1/2 cups 
Calories: 306 
Fat: 6 grams 
Protein: 28 grams 
Carbs: 37.5 grams 
Sugar: 3 grams 
Fiber: 13.5 grams 

Kale and Potato Soup with Turkey Sausage (by Skinnytaste) 

Serving Size: 1 2/3 cups 
Calories: 232 
Fat: 4 grams
Protein: 19 grams  
Carbs: 31 grams 
Sugar: 3 grams 
Fiber: 5.5 grams 



Ladle up a cup of one of these soups with your family this week! 






Friday, January 25, 2013

Last Chance to Register for the Great Aloha Run!

Today is the LAST day to register for the Great Aloha Run! The 8.15 mile race is on Monday, February 18th. All DumBell classes will be canceled that day and rescheduled for the end of the session, so there is no excuse to not attend! 

Make sure to register as part of the DBF President's 100 Club. All PC members receive an extra goodie bag at the Expo, and after the race, they receive a backstage pass that comes with free massages, pizza, and beverages. We have almost met our goal of 100 Boot Camp participants, but we still need a few more! Make sure to sign-up under our group number, which is 168. You will enter the number during the 2nd step of the registration process. Register online today! 

We can't wait to see you all on Race Day! Let's go, DBF! 


The DBF Group in 2012! 

Recruits sporting their DumBell Gear at the 2012 race! 


Wednesday, January 23, 2013

Wednesday's Winners: Lauren Lanier

Please join us in congratulating Lauren Lanier, the December Biggest Loser Winner for the Ford Island 0715 class! 

After two months in Boot Camp, Lauren has lost 7 pounds. "I joined DumBell CORP in December, and I'm hoping to take my weight loss to the next level!" In addition to CORP and Boot Camp, Lauren is also training for the Great Aloha Run. When she can, she also squeezes in family hikes. "I'm still working on my diet with CORP, but my family really enjoys the array of fresh fruit that is available in Hawaii! I've never tasted pineapple so good! My goal with changing my diet is to not go for the prepackaged diet foods like I have in the past and instead learn how to make healthier meals for the whole family." 

Trainer Christina Landry has enjoyed watching Lauren's progress. "It has been a joy to see Lauren opening up to the world of fitness and health. With her hard work and focus on nutrition I have no doubt we'll see future successes from her! She always brings her A-game to class. I wish her continued success and know that she will achieve all the goals she has set forth for herself!"

Lauren and Christina
"My favorite part about Boot Camp is the other recruits," says Lauren. "I have met some really wonderful people, heard inspiring stories, and they make it a lot easier to get up so early and come. I love Christina for all her 'isms' that get stuck in my head. Every time I don't want to get up, I hear her pushing me on!" 

Congratulations again, Lauren! 


Monday, January 21, 2013

Vote for Military Spouse of the Year!

Owner and lead trainer of DumBell Fitness, Christina Landry, has been nominated for Military Spouse of the Year! To advance to the next round of the competition, she needs your votes! Voting takes place online on Tuesday, January 22nd ONLY.  Please help us spread the word! 

Click here to view Christina's profile page. 

Click here to vote! 

Thank you in advance for your support! 




Friday, January 18, 2013

Healthy Habits: Working Out While Pregnant!


“Christina, I’m pregnant. Should I keep working out?” I always answer with a question, “Is this a high risk pregnancy?” If yes, I tell the client to quit immediately. Thankfully, the answer is usually no, but sometimes the client is still hesitant. Allow me to ease some of your fears with a list of proven benefits that come from exercising while growing a human being on the inside:

  • Your body will be better prepared for delivery 
  • You'll be able to control your weight gain 
  • Better control over balance and coordination 
  • A decrease in normal pregnancy aches and pains 
  • Higher chance of having a smoother faster labor 
  • You'll bounce back to your pre-pregnancy size more quickly 

If you’re already taking a DBF Boot Camp it should be easy for you to continue until about 20 weeks. After 20 weeks we will readdress your physical state on a case-by-case basis. You will know when Boot Camp has become too much. I had one unique client continue Boot Camp until she was well into her 8th month of pregnancy. (I literally had to kick her out to take the Hot Mama’s class!) Most clients tend to switch over around five or six months into the pregnancy. The ultimate decision will have to be made by you and your doctor. After all, you know your body better than anyone else.  

The good news is the transition into our Hot Mama’s class will be an easy one for you. Our qualified instructor, Laurie Weber, follows the same DBF Boot Camp format, but makes low-impact modifications for our mothers-to-be. The following are some great modifications to start you with:

1. Working out your back is extremely important; largely due to the amount of stress it will endure while supporting your growing belly. Continue working out with resistance bands. Creating your own row machine while seated on the floor is a great back exercise. 

2. Instead of lower back exercises like Super Heroes try Yoga style Cat/Cow stretches. Check out our DumBell Yoga class for more explanation. 




3. Instead of Swimmers to target the lower back, combine abs, lower back, and glutes by starting on all fours and reaching out with your right arm and left leg. Then bring them in and stretch out the opposite side limbs.


4. Planks are still a great exercise to use for the abdominal region.

5. Instead of using weights for resistance, just use your body’s resistance while doing leg exercises like squats and lunges.

6. All cardio burst should include one foot on the ground at all times. Goodbye jumping jacks, hello half jacks!


Remember to listen to your body. If an exercise seems too intense or too strenuous, simply step back and try a modified version of it. (Yes, there is a modified version of Burpees for pregnant women. So, don’t take it too easy on yourself!) You can find many more ideas related to working out while pregnant and clean eating ideas for baby once they arrive on our DumBell Fitness Pinterest account.

So get out there, keep moving, and we’ll see you back in Boot Camp once the little ones are six weeks old! 

Wednesday, January 16, 2013

DumBell Gives Back: Operation Homefront Update!


Back in November, we held a donation drive for our local Operation Homefront's Holiday Meals for Military campaign, and with your help, we raised $1900! Each recipient received a meal consisting of a ham, a pie, green beans, corn, yams, potatoes, stuffing, gravy, biscuits, and bottled water. Thank you for helping us give military families a very happy holiday! 


Operation Homefront Volunteers 

All the food bags ready for distribution! 











Monday, January 14, 2013

Project Green Thumb: Container Gardening

Gardening is a great way to enjoy fresh produce. You can control every element of your food--the soil, the fertilizer, and the variety. It's a wonderful way to incorporate truly local, organic food into your daily diet. However, not everyone has the space to have a traditional in-ground garden. That's where container gardening comes in!

Container gardens come in all shapes and sizes. Some people simply have a few pots of herbs, while others use old wine or shipping crates to create a larger garden. (Christina has a very large raised container garden, which you can learn more about here and here.)

Veggies that do well in container gardens: 

Lettuces 
Swiss Chard 
Cherry Tomatoes 
Fennel
Radishes 
Onions
Herbs 

Tips to keep your container garden thriving: 
  1. It is more "stressful" for plants to grow in containers than in the ground, so they will dry out more quickly. Make sure to water them more often than you would a regular garden plant. 
  2. Because they are deprived of the natural nutrients found in the ground, they will also need to be fertilized more often. Most experts recommend using fertilizer every third to fourth watering. 
  3. Make sure to give potted plants plenty of room to grow. It's tempting to crowd them to make them look more full, but that will also cause them to be "stressed." 

Here are two great resources for starting your container garden! 


How to Start a Container Garden (includes in-depth tips about items to plant, and how much soil/water each individual plant needs) 


Already have a container garden? About to start one? Send us your photos and we'll feature them on the blog! 



Friday, January 11, 2013

Quick Tips: The Importance of Food Journals

A key teaching point of our 6-week nutritional course, DumBell CORP, is the importance of keeping an accurate food journal. People that keep a diary lose 50% more weight than those that do not. Here's a few reasons why a good log can help you be successful! 

We're Busy: These days, we are so overscheduled, that we can honestly not realize how much food we put into our mouths during the day. Between snacks, "tastes", and beverages, we can easily add hundreds of calories to our daily total. Keeping a journal will help you realize how much you're actually consuming in a day. 

Accountability: Writing everything down and actually seeing what you eat increases your perception of your daily diet. If you know you have to write it down, you will think twice about eating it! 

Learn portion size: No longer will you just say that you had a medium bowl of cereal. You will write down that you had one cup of cereal, and you'll list the calories. After a few weeks of measuring all of your meals, you will again learn about appropriate portions sizes! 

Emotional connection: In addition to writing down your meals, also write down how you were feeling when you ate. Keeping track of your emotional health can show a pattern of what triggers your unhealthy eating. Is it stress? Are you fatigued? Is your spouse traveling? Once you know your triggers, you can arm yourself with tools to combat them. 


To be successful, be consistent with your journaling. And most importantly, BE HONEST. If you had a bad day, write it down. If you had a good day, write it down! If you lie or try to fudge your calories, you will only hurt yourself. 

Keep a small notebook in your purse so you never have an excuse to skip writing down your calories. Or, use a smartphone app! Some of the highest rated are the SparkPeople Diet and Food Tracker and MyFitnessPal. 


We hope you'll use this proven (and free!) weight-loss tool, and take control of your diet today!


Wednesday, January 9, 2013

DumBell Gives Back: Training the Military!

On January 4th, 32 crew members of the LSV-4 (logistic support vessel), part of the 163rd transporation detachment, were worked out by Halsey Trainer Devin Snevel! The mission of the 163rd is transporting military and DOD equipment in the Pacific Region. 








"The ladies and gentleman of the LSV-4 did exceptionally well in the class," said Devin. "I did not expect anything less since they PT almost every day. During squat exercises that they do not normally do, I could tell it was more challenging for them compared to say push ups, but they were really troopers and pushed through! They did a fantastic job!" 




Some comments from the crew post-work out! 

"I didn't know how out of shape I was until today." 

"It felt good mostly...until we started working our backs!" 

"Someone is going to have to help me up the ladder on the boat." 

"That is one great work out!"