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! 

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! 

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!" 

Trainer's Grocery Lists: Alicia's List!

The start of 2013 is the start, a renewal, or a continuation of living a healthy lifestyle for many of our recruits. Today's trainer's grocery list will help with any of those resolutions! Hickam trainer Alicia Palmer has shared her typical family grocery items with us today, and we love how well-rounded and tasty her normal haul is! Have any additions or questions? Post it in the comments section! 

This is what I usually have in the house. I don't generally buy cookies or granola bars or anything like that, but I do make them for my kids. I also try to make some sort of muffins or waffles or something like that for breakfast for the week on Sunday. My kids are pretty picky eaters, but I try to make them eat as clean as I can- but they definitely do not eat like I do.

My typical meals:

Breakfast: overnight oatmeal (oats, yogurt, milk, honey, raisins, vanilla, cinnamon) and a banana

Lunch: leftovers, or peanut butter and jelly sandwich and apple

Dinner: about 80% vegetables, then some kind of protein- either meat or beans

I also get a bi-weekly fruit and veggie delivery from Kula fields.

Costco:

Tillamook Cheddar Cheese

Kirkland brand wheat bead (no high fructose corn syrup, and a deal! 2 huge loaves for 4.50)

Craisins

Some sort of trail mix, I like the dried fruit and nuts mix

Organic frozen chicken breast

Panko-coated frozen chicken breasts (the raw ones)

Any fruit/veg that is in season. Berries in the summer, clementines in the winter

Organic apples when they have them in

Kirkland brand organic salsa

Olive oil

Balsamic vinegar

Coffee

Honey

Vanilla

Commissary:

Produce: 

Apples

Bananas

Spinach

Tomatos

Avocados

Zucchini

Beets

Sweet peppers

Strawberries

Squash:  spaghetti, acorn, butternut

Sweet potatoes

Grapes

Pears

Garlic

Ginger

Meat/Poultry:

Flank steak

Pork loin or chops

Italian sausage (either the all chicken, or the chicken pork mix)

Ground beef

Bacon

Lunchmeat (when my hubs is home)

Dairy: 

Milk

Half and half

Eggs

Greek yogurt

Go-Gurt (kids)

String cheese (kids)

Mozzarella cheese

Feta or blue cheese

Parmesan cheese

Cream cheese (kids)

Unsalted butter

Frozen Items: 

Frozen pizza (cheese)

Frozen edamame

Frozen mixed veggies (kids)

Kashi frozen waffles (sometimes)

Snack/Bread/Pasta Items: 

Pretzels

Tortilla chips (occasionally)

Graham crackers

Cheez-its (kids occasionally)

Kashi crackers

Oatmeal (I like Old Wessex 5 grain cereal- but I am having a hard time finding it!)

Raisins 

Bagels (kids, hubs)

Spaghetti (kids)

Quinoa 

Canned/Baking Items: 

Muir Glen spaghetti sauce

Applesauce (mostly used for baking instead of oil)

Canned pumpkin

Chocolate chips

White sugar

Brown sugar

King Arthur white whole wheat flour (usually find this at Target)

Apple cider vinegar

Pam

Chicken stock (if I do not have homemade)

Garbanzo beans, dried or canned

Black beans, dried

Lentils, dried

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! 

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 

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. 

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

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) 

New Series: Trainer's Grocery Lists!

Today is the first post in a new series called "Trainer's Grocery Lists!" Some of our recruits have asked to know more about what foods and brands the trainers use in their everyday lives, and we thought it was a fabulous idea. Today's post features lead trainer Christina Landry's usual list. Enjoy! 

"This isn't the perfect grocery list, but it works for my family and I," says Christina. "I try to not eat too many processed items, and the ones I do buy are for my bread choices and pastas, and a few of the snacks that I buy for my kids. I never eat anything fried. So most of my fats come from animal proteins, dairy, and nuts. 

Items marked with * can be found at Costco. Items marked with ** can be found at Down to Earth. 

Produce: 

"As much as possible, I buy my produce at Farmers' Markets, but I have also found several organic options at Costco. All herbs come from my own garden." 

Variety of our favorite fruits and vegetables 

Frozen berries, pineapple, and mango for smoothies

Grains and Flours

Organic Quinoa*

Rob's Red Mill: Carob Powder, Coconut Flour, Almond Meal/Flour (I make all my baked goods with these materials)  

Steel Cut Oats

Healthy Harvest Whole Grain Pasta

Whole wheat wraps

Brown Rice 

Meats/Poultry

Coastal Range Organic Chicken*

Regular Bacon (yep, I said it!) and Turkey Bacon

Canadian Bacon
Pork Tenderloin
Variety of Seafood
Filet Mignon
Ground Turkey 

Dairy/Eggs:

Organic, cage-free eggs* 

Fage Fat Free Greek Yogurt*

Organic, Light Sour Cream

Parmesan Cheese

Organic Mexican-style Cheese

Regular butter

Half-and-half (for coffee)

Almond Breeze Coconut Milk (not vanilla) 

Snack Items:

Lara Bars (NOT the chocolate ones)

Almonds  (All kinds of flavors. I know they have lots of sodium, but I LOVE them!)

Annie's Organic variety snack packs* (My youngest daughter still likes goldfish - this is our compromise)

Kirklands Real Sliced Fruit Freeze Dried Snacks*

Shelled Pistachios

Mums Korean Seasoned Seaweed* (another great snack for kids)

Tostito's Organic Blue Corn Tortilla Chips 

Rold Gold Honey Wheat pretzels 

Oroweat 100% Whole Wheat Sandwich Thins (Has processed junk in it, but it's good enough for the occasional hamburger or sandwich)

Raisins

Craisins

Canned/Jarred Items and Condiments

Muir Glen Organic Garlic Cilantro Salsa and Black Bean and Corn Salsa 

Bertolli Organic Tomato Basil Marinara Sauce
Thai Kitchen Lite Coconut Milk (for making Paleo whipped cream)
100% Pure Pumpkin 
Pouches of Tuna 
Justin's Organic Chocolate Hazelnut Butter Blend (I use this instead of Nutella)

Organic, All-Natural Chunky Peanut Butter 
Capers
Sun-dried tomatoes in pouch (not perserved in oil) 

Grey Poupon Mustard 

Boxed Organic Tomato Soup**

Libby's Organic Garbanzo Beans 

Westbrae Natural Organic Kidney Beans

Organic Artichoke Hearts**

Organic Ville Ketchup (Made with agave nectar rather than sugar)

Tahini

Smuckers Organic Raspberry Jam (not the sugar free one)

Grape Seed Oil 

Olive Oil

Variety of vinegars and nut oils for tasty salad dressings 

Low-sodium Soy Sauce

Splenda (my favorite artificial sweetener)

Organic Olive Oil Pam Spray

Organic Honey**

Organic Blue Agave

Organic Unsweetened shredded Coconut (I put coconut in many of my baked items)**

Beverages: 

Coco Libra Organic Coconut Water (My favorite--can be found at the Commissary) 

Trainer's Playlists: List 8

Check out Christina's latest SPIN playlist! These songs will definitely help you amp up your cardio during your off week! 

Proper Education--Eric Prydz vs. Floyd

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

Invisible (Kaskade Remix)--Skylar Grey

Madness--Muse

Fight to Win--Goodie Mob (feat. Cee Lo Green)

Oh! You Pretty Things--David Bowie

Miss You--Foster the People

Anything Could Happen--Ellie Goulding

Tracking Treasure Down--Gabriel & Dresden

Sympathy For The Devil (Neptunes Remix)--The Rolling Stones

Titanium--David Guetta (feat. Sia) 

Crave You (Adventure Club Dubstep Remix)--Flight Facilities

Intro--The XX XX

Trainer's Playlist: Cheri's Running List (List 7)

Check out today's running playlist by McGrew Trainer Cheri Kendall! 

I often get asked how I can run for hours at a time, and my answer is usually something about the head-clearing qualities of time on the road and the power of great music. I thought I'd share my current running playlist for folks that may be spending some quality time on the road leading up to Maui races, Honolulu Marathon, and/or GAR. The list is about 2.5 hours of music and will get longer as my mileage gets higher.

Last weekend's 10 miler was a great example of the power of music. I had just over a mile to go and was feeling pretty sluggish headed uphill on Kam Highway between Arizona Memorial and Ford Island when the song "Titanium" came on my ipod. It felt like a double shot of expresso had just hit my veins and my feet grew wings. The rest of the run was a thing of beauty and I can't wait for my next appointment with the road.

Title	Artist
Blackout	Breathe Carolina
BURN IT DOWN	Linkin Park
Dirty Deeds	Thunderstruck
Einstein	Kelly Clarkson
Fight to Win (feat. Cee Lo Green)	Goodie Mob
Fly	Nicki Minaj
The Future Is Now	The Offspring
Good Feeling	Flo Rida
Good Girl (Workout Mix 129 BPM)	Fringe
Hangover (feat. Flo Rida)	Taio Cruz
I Want It All / We Will Rock You Mash-Up	Queen
I Won't Give Up	Power Music
Key West Intermezzo (I Saw You First)	John Mellencamp
Kiss With a Fist	Florence + the Machine
No Apologies	Bon Jovi
Not Afraid	Eminem
One More Night	Maroon 5
Ready to Go	Republica
Rope	Foo Fighters
Rumour Has It	Power Music
Runaway Baby	Bruno Mars
Scream	Usher
Shake It Out	Florence + the Machine
Some Nights	Fun.
Start Over	The Afters
Stop!	Against Me!
Stronger (What Doesn't Kill You)	Kelly Clarkson
This Is Gonna Hurt	Sixx:A.M.
Thrash Unreal	Against Me!
Tickets	Maroon 5
Tightrope	Janelle Monáe
Titanium (feat. Sia)	David Guetta & Sia
Too Close	Alex Clare
Urgent	Foreigner
A Warrior's Call	Volbeat
Where Have You Been	Rihanna
Without You (feat. Usher)	David Guetta & Usher
Good Time	Owl City & Carly Rae Jepsen

Quick Tips: Make Your Own (Real) Starbucks Syrup!

Today's blog post is brought to you by Hickam Trainer Alicia Palmer. We LOVE that she shared this recipe with us! 

When I decided to start eating clean (or clean-ER, because I do not eat perfect all the time!), one of the hardest things for me to give up was my fat free coffee-mate hazelnut creamer.  Have you read the ingredients in that crap? I swear I was ADDICTED to it! So tasty, and so convenient.....

So, I switched to sugar and half and half. Yes, I eat real sugar. I can't stand Stevia, and use honey when it is convenient (but don't like the taste of it on my coffee). Real sugar is not bad. It is only 16 calories per teaspoon. It is not the sugar you add to stuff that is the problem. The problem is hidden sugar in processed foods you buy--you do not know how much sugar it actually contains, unless you read the label and do very complicated math.

So, I continued just using sugar, but I found stirring the sugar to dissolve it was a bit tedious, and I missed the convenience of just pouring in my beloved flavorings. So, I decided to make some DIY Starbucks vanilla syrup, and it does the job quite nicely. Yes, the lazy girl in me still balks a bit about adding 2 ingredients to my coffee (syrup and half and half), but it just needs one quick stir  ;-) This is how I make it: 

Step One: Make simple syrup by combining one cup of sugar and one cup of water in a small saucepan. Heat up to dissolve sugar, no need to boil (not trying to make caramel!), just keep it on the heat for a few minutes longer to make sure the sugar is all dissolved.

Step Two: Put one whole Vanilla Bean in a repurposed glass bottle. Add your simple syrup using a funnel. I don't put the lid back on until it cools down.

Step Three: Let sit on your counter until you need it. Voila!  DIY Starbucks vanilla syrup!

I also do this with ginger- it is delicious in iced tea. I just chop ginger and steep it in the syrup, then strain it out before I put it in the glass bottle- you don't even need to peel the ginger!

From Organic Authority, here is the list of ingredients found in Coffee Mate: 

Ingredients of COFFEE-MATE Original (Liquid):

--Water: H20
--Corn syrup solids: Used mostly in imitation dairy foods, corn syrup is a type of sugar (mostly dextrose) that is made from cornstarch.
--Partially hydrogenated soybean and/or cottonseed oil: All partially hydrogenated oils contain high levels of trans fats, which are brutal to your body. These cheap, human-tweaked fats were adopted heartily by grocery manufacturers in the 1970’s, a move that some say helped to kick off the American obesity epidemic. Soybean oil is perhaps the worst, as some contend that it depresses the thyroid gland and lowers your energy level.
However: COFFEE-MATE is legally allowed to say it is “trans fat free” because the serving size is so small. But don’t be fooled: COFFEE-MATE contains trans fats!
--Sodium caseinate: A milk protein that contains no lactose, stabilized to have a longer shelf life. It is a major component of cheese and provides many nutrients and essential amino acids.
--Mono- and digycerides: Simply put, these are fats. They are emulsifying agents used to extend shelf life, and you will often see them in foods that also contain trans fats. In fact, some nutritionists are calling them “the next trans fats.”
--Dipotassium phosphate: Also known as phosphoric acid, this water-soluble salt prevents coagulation and is “generally regarded as safe” by the FDA – aka it’s been in use since the 50’s.
--Carrageenan: Extracted from red seaweeds, this food additive is a type of vegan gelatin and has been in use for hundreds of years.


We hope you'll try out this healthy alternative to pre-made coffee syrups and creamers! 

Dear DumBell Fitness: Why do you take a week off?

We get this question all the time, and it's always followed by "But how will I progress if we just start all over again?" 

Author's note: for those of you totally new to the DumBell Fitness program, we work out on a 4-week schedule, and we take one week off between each session. During the first week, we do reps of 10. The second week is 12 reps, the third week is 14 reps, and the final week is 16 reps. 

We take a week off because our bodies need time to heal after week four. During the last week of training we always focus more on muscle strength and muscle endurance than any other element of fitness. In the process of breaking down muscle fibers, our bodies may become overused, or slightly injured if we do not take a break. Basically, we need the week off to heal. All training cycles have peaks and valleys, and we want our recruits to learn to take advantage of all seasons. 

However, our definition of a week off may be slightly different than yours. We believe the week should be filled with cardio. Do something different! Get out and run, swim, bike, Zumba, for the entire week. Let your muscles heal while your heart stays in condition with cardiovascular work.

When we come back to our Week 1 training cycle, our bodies are healed and ready to go. We are stronger than the previous month, so we use extra weight to get progressive results. While I’m teaching the beginners proper form, the experienced participants are preparing themselves to use more weight than before. Some of our experienced participants use two bands for every strength exercise during the first two weeks, while the counts are still low (10 count and 12 count).  Others bring their own set of 10-12 pound dumbbells. While beginners are learning proper technique, our experienced Boot Campers are pushing their muscles to the limit with extra weight.

At DumBell Fitness we always want to institute a well-balanced program with the four pillars of fitness: muscle endurance, muscle strength, cardiovascular endurance, and flexibility.  There is a place for all levels of fitness in our 4-week course. Beginners walk while conditioned participants sprint during the agility course. Beginners use light weights, while veteran participants use heavy resistance. And beginners catch the fitness bug while long-time participants encourage their fellow recruits to be better than before.

This work out format works. You can see the proof when you read our Success Stories and our Wednesday Winner profiles. There is NO easy week at DumBell Fitness! If you're not already a part of the DumBell Fitness family, consider joining us for a month. We promise to change your life and your body! 

Trainer's Favorite Playlists: List 6

Check out today's awesome playlist courtesy of Hickam trainer Alicia Palmer! She calls these tracks her "oldies but goodies/favorites from about seven years ago." Ha! Enjoy! 

Spiderwebs--Gwen Stefani    

On My Way--Rusted Root  
Lets get it started--Black Eyed Peas
2 Step--Dave Matthews
Blister in The Sun--Violent Femmes
Pump It--Black Eyed Peas
By The Way--Red Hot Chili Peppers
Lose Yourself--Eminem
Spin--Lifehouse
Holiday--Green Day
Temperature--Sean Paul
Song 2--Blur
Hey Ya--Outkast
Girls and Boys--Good Charlotte
Breaking the Habit--Staind
The Anthem--Good Charlotte
Run--Collective Soul
100 Years--Five for Fighting  

DumBell Gives Back: CPO Selectee Boot Camp!

I love this time of year on the Navy calendar when the Chief's Mess pulls together to initiate their new members. When I was a young sailor on board the USS Grasp I looked up to the Chief's Mess and now as a spouse, I love the idea of giving back to that very same community. This season, during Chief's initiation I've been working out with some of the new selectees every Tuesday morning. Waking up at 0500 isn't my favorite thing to do, but the enthusiasm from the selectees once I get out there is contagious and it's an AWESOME way to start my day. Hoo-yah Chief Selectees and congratulations from all of us at DumBell Fitness! 

Starting off a very early morning with some up and overs! 

Mountain climbers! 

All smiles, even at 0500! 

Parachuters! 

Leg day means lots of lunges! 

Christina with the CPO Selectees! 

Healthy Habits: Spaghetti Squash with Black Beans!

Everyone here at DumBell Fitness is a HUGE fan of spaghetti squash. It's such a wonderful and delicious alternative to pasta! We were thrilled when trainer Alicia Palmer shared this recipe with us--it's a nice alternative to serving it with a marinara sauce. The best part is that this is made with ingredients most of us have in our house all the time. We hope you'll try it and love it, too!

Spaghetti Squash with Black Beans 

Half an onion, chopped

Half a jalapeno, finely chopped

One red pepper, chopped

1/2 spaghetti squash, shredded

One cup or so of black beans, drained

Half a large tomato, chopped

Handful of cilantro, chopped

Cheese, to taste 

Dash of salt

Sauté onion, jalapeno and red pepper until soft, add black beans and squash (shredded so it looks like spaghetti), and sauté until hot. Add salt (I added salt because I used homemade black beans that didn't have much in them already, may not have if they were canned). Take off heat, then add in chopped cilantro and tomato. Add cheese to the top!

Thanks Alicia for a tasty new spin on spaghetti squash!