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! 

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! 

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! 

New Class Offering: DumBell Pilates!

As if the return of DumBell CORP wasn't enough, we are also introducing DumBell Pilates! This program will complement our current DumBell Yoga offering, and will be offered on Thursdays from 0830-0930. DumBell Yoga will be held on Mondays from 0830-0930, and both classes will continue to have free childcare. To register for this class, a punch card is required. Punch cards can be purchased for $50 at the DumBell office on MWF from 1000-1400. 

Class Description: 

This 60 minute class is a form of body conditioning designed to lengthen, strengthen and sculpt your muscles. This method places emphasis on muscle awareness, balance, breath, concentration, core, precision and flow. Learn how to use your body efficiently during your daily routines and workouts. Please bring a yoga mat and water to class.


Instructor Bio:

Tanya Rogers (one of our Ford Island recruits!) began her classical ballet training in San Diego and it was there she was exposed to the Pilates method of body conditioning at the early age of 14. She went on to dance professionally with City Ballet of San Diego for over 7 years and it was during this time she discovered the benefits of Pilates. Trained by Master Instructor Rael Isacowitz, Tanya earned her certificate in mat and equipment-based Pilates in 2003. She uses her knowledge in anatomy and movement to help each client reach their fitness goals with attention to detail, body awareness and alignment.


Update: FREE class offering! 

For those that DO NOT already have a Yoga/Pilates punch card, we are offering a free demo class on Tuesday, January 8th, from 0830-0930. Childcare is included. The first 30 minutes of the class will focus on Pilates; the second half of the class will focus on Yoga. This class is limited to the first 20 eligible participants. To register, e-mail j.hartman@dumbell-fit.com. Again, this class is only open to those that do not currently have a Yoga/Pilates punch card.  


Both Yoga and Pilates are a wonderful addition to your regular Boot Camp workout. Sign-up today! 

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! 

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! 

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! 

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. 

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! 

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) 

DumBell Fitness Policies

In addition to spreading health and wellness to our recruits and their families, DumBell Fitness is committed to the quality and consistency of our customer service. With our continued growth, we strive be as transparent as possible. We have listed our current policies below. If you have any questions or concerns about these policies, please do not hesitate to contact us. Thank you all for your support! 

Refund Policy: 

Once classes begin for the month, we do not issue refunds. If you have extenuating circumstances and need to arrange an alternate work out schedule, please e-mail j.hartman@dumbell-fit.com. 


Late Payment Policy: 
Payment for all Boot Camp classes is due the Friday of Week 4. If we do not receive your payment by the end of the day on Friday, the following steps will be taken:

1. You will receive a late payment e-mail. Please respond to this e-mail within 24 hours.
2. If you do not respond to the first e-mail, you will receive a phone call. If you do not respond to the phone call within 24 hours, you will be removed from the class list and your spot will go to the next person on the waiting list.
3. If you respond after your spot has been given away, you will be placed on the appropriate class wait list. 

Returned checks/declined credit cards: 

DumBell Fitness accepts checks, cash, and credit/debit cards as payment. If your check is returned, you will be charged a $25 returned check fee. Payment will also be due immediately in the form of check or credit card to keep your place in class. If your card is declined, you must provide an alternate card or cash to hold your spot. 

Make-up Classes: 

We offer two options for make-up classes:

1. Ford Island MW, 1700 (no childcare)
2. Ford Island T/Th, 0830 (childcare available)

Spots must be reserved in advance for make-up courses. Only five slots are available for the T/Th class due to childcare limitations. If you need to schedule a make-up, please e-mail j.hartman@dumbell-fit.com. 

Drop-in Guests:

Current recruits can bring their spouse or mainland guests to class for a $10 drop-in fee. Hawaii residents are not eligible for drop-in classes. 


Biggest Loser Competition:

The Biggest Loser Competition awards the recruit from each of our classes (excluding Hot Mama's) with a free month of Boot Camp if they meet the following requirements:

1. The recruit must have weighed in with their trainer the month prior to the competition. 
2. The recruit must have lost at least 4 pounds. 
3. If multiple recruits meet the 4 pound requirement, the winner is determined by whomever loses the most pounds and inches, as well as who lost the greatest percentage of their total body weight. 
4. The recruit who wins the Biggest Loser certificate must redeem their award the following month. It cannot be held for future months or transferred to another person.

Childcare Room Policy: 

DumBell Fitness is happy to provide quality childcare at nearly all of our locations! A few of our guidelines to keep the rooms safe and healthy for all of our kiddos: 

1. Snacks containing peanuts or other tree nuts are not allowed. Please inform the childcare attendants if your child has any allergies. 
2. Sick children are not allowed. 
3. Children must be dropped off and picked up by their parents. Parents need to sign their children in and out of the playrooms. 
4. Children should be fed and have fresh diapers before being dropped off. All items (toys, bags) should be labeled with the child's name. 
5. DumBell Fitness is not responsible for the loss or damage of any outside toys or electronics brought into the childcare rooms. 
6. Children should be picked up immediately after class from the childcare rooms. 

Thank you again for your continued support of DumBell Fitness! 

Trainer's Favorite Playlists: List 5

Check out today's playlist by McGrew trainer Cheri Kendall! 

Stronger (What Doesn't Kill You)--Kelly Clarkson

Runaway Baby--Bruno Mars

Immigrant Song--Karen O, Trent Reznor & Atticus Ross

I'm Not Running Anymore--John Mellencamp

Lose Yourself--Eminem

Brick House--The Commodores

Tightrope--Janelle Monáe

This Is How a Heart Breaks--Rob Thomas

I Fell In Love With the DJ (With Cham Extended Radio Edit)--Che'Nelle

Show Me How You Burlesque--Christina Aguilera

Machinehead--Bush

Paris (Ooh La La)--Grace Potter & The Nocturnals

Stronger--Kanye West

Takin' Care Of Business--Bachman-Turner Overdrive

Wild Horses--Susan Boyle

Way To Go, DumBell Kids!

In July, we held our first DumBell Kids Boot Camp Program! Twenty-six kids participated in one hour classes on Monday and Thursdays at Ford Island. The class, led by trainers Michelle Raigan and Devin Snevel, combined the original DumBell routine with fun modifications for kiddos, including soccer balls and hula hoops! The summer session ended on July 26th, but we'll be hosting future programs during public school breaks! 

Starting class with a run and some jumping jacks! 

Mountain climbers! 

Trainer Michelle leading the way through the obstacle course! 

High knees! 

Time to hula! 

Shuffle! 

Loving the matching outfits! 

It was a hot day! 

Squats! 

Knocking out those push-ups! 

Lower abs! 

These kids were great at jump rope! 

Working those triceps! 

Keeping that core strong! 

The Monday class with their certificates of completion! 

We're so proud of all of our DumBell Kids! Way to go, kiddos!