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:

customerservice@dumbellfitness.com 

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'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! 

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.

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! 

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. 

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! 

Click here to view Christina's profile page and to vote! 

Thank you in advance for your support! 

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!