CLASS SCHEDULE THIS WEEK (12/27/10 - 1/1/11)

WEDNESDAY: KETTLEBELL FIT 8:30AM

WEDNESDAY: BOOT CAMP 5:30PM

FRIDAY: KETTLEBELL FIT 8:30AM

SATURDAY: NEW YEAR'S DAY -  CLOSED

Snow Day - Monday, December 27th!

Training sessions and classes for today
are canceled due to the weather and road conditions.

Stay warm and safe!
updated 12:34pm

HOLIDAY SCHEDULE

The studio will be closed on

December 24th and 25th and January 1st!
Regular Schedule on Friday, December 31st!

Enjoy this time with family and friends!
Celebrate the season!

CALENDAR

MONDAYS: KETTLEBELL FIT 9:30AM
MONDAYS: BOOT CAMP 4:30PM

WEDNESDAYS: KETTLEBELL FIT 8:30AM
WEDNESDAYS: BOOT CAMP 5:30PM

FRIDAYS: KETTLEBELL FIT 8:30AM

SATURDAYS: BOOT CAMP 8AM

Annual Pre-Turkey Burn

Thanks to everyone who donated and participated in the

3rd Annual Pre-Turkey Burn Workout

on Thanksgiving morning!

We collected over 30 coats, sweaters,

blankets and other pieces of warm

clothing to give to the Atlantic City Rescue Mission!

What a great way to start the day!

Annual Pre-Turkey Burn

Let's Heat It Up!
8am Thanksgiving Day
Burn off some calories while you help
fend off the cold for others less fortunate!
Join us for our 3rd Annual Pre-Turkey Burn!...
A fun-filled, 45-min boot-camp style class.

Just bring a gently used coat, hoodie or sweater to be donated to the Atlantic City Rescue Mission. For more information, contact 609-827-6763 or email fitvixen@msn.com

PINCH-AN-INCH CHALLENGE



Join the “Pinch-An-Inch” Challenge!!!This is Your “Get through the Holidays” Plan!



 Weigh in, Workout and…

FEAR NO HOLIDAY PARTY!

Starting MONDAY, NOVEMBER 1st:

Weigh in 1-2x/week. Keep moving.
Make better food choices!

Depending on Your Goal, Keep Losing or Maintaining.

PRIZES given after Final Weigh-Ins

on JANUARY 3, 2011!

Herb-Coated Halibut with Zucchini and Whole Wheat Couscous

Not only is this meal delicious, it's also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes - perfect for busy weekday dinners.

Servings: 4

Here's what you need:
• 6 scallions, chopped
• 1 cup packed fresh cilantro
• 1/2 cup packed fresh mint
• 3 Tablespoons olive oil
• 1 Tablespoon chopped, peeled fresh ginger
• 3/4 teaspoon ground coriander
• Salt and pepper to taste
• 1 zucchini, cut into spears
• 4 skinless Halibut fillets (or other firm white fish)
• 1 cup dry whole-wheat couscous

1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.

2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.

3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.

Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.

NEW CLASS TIME!


Mondays at 9:30am

45 minutes of total body conditioning using kettlebells and body strength.


Burn fat, tone muscle
and tighten your core!

All levels class.


For more information, contact 609-827-6763 or visit http://www.fitvixen.net/

 

We're gettin' Down & Dirty on Sunday, October 3rd!

Join us in Pelham Bay Park at Orchard Beach in New York.
5k and 10k races over fun obstacles and muddy terrain!

Get your mud on!

Best wishes for all our 1st time racers this coming weekend!
Looking forward to a great time with everybody!

BRAVING HURRICANE "EARL" at FRIDAY's KETTLEBELLS ON THE BEACH CLASS
What a great way to start the day...the waves were awesome and sweat and smiles were all around!

BEACH CLASSES CONTINUE THROUGH SEPTEMBER!
JOIN US 8:30AM WEDNESDAYS & FRIDAYS,
HUNGTINGTON AVE & THE BEACH, MARGATE
Rainy? No problem...come inside to the studio at 9317 Ventnor Ave (corner of Ventnor & Adams).
See our other classes by clicking on the calendar link to the right of this page.

LABOR DAY WEEKEND!!! GET YOUR SWEAT ON!

ARE YOU READY FOR THE "END OF SUMMER CHALLENGE?"

Saturday, September 4 at 8am class
Monday September 6th SPECIAL 9:30am class

Sweat and smiles and prizes, oh my!

Can't wait to see how far you've come!


Bring a friend and let them see what they can do!

Classes are year round! So, we're here and we're ready for you anytime! BRING IT!!!
Mondays 4:30pm, Wednesdays 5:30pm, Saturdays 8am
Specials times on holiday weekends for fun and fitness!

Can you feel it now?...

Awesome job Alex, Beth, Charli, Chuck, Dan, Debbie, Jessica,
Julie, Karen, Laurie, Nicole, Peg, Rhonda, Shari, & Susan!

Grilled Dijon Chicken

We love the lean protein of skinless chicken breasts, but let's face it: we're always looking for new ways to make them taste great. Here's a tasty—yet simple!—way to prepare chicken breasts that works especially well on your summer BBQ grill.

• 2 fresh skinless chicken breasts

• 1 clove garlic, finely chopped

• 1/4 cup Dijon mustard
• 2 Tbsp. chopped fresh herbs—parsley, thyme, etc.
• 1 Tbsp. olive oil
• Salt (to taste)
• Ground black pepper (to taste)

Preheat grill or broiler. Rinse chicken breasts and pat dry. Mix garlic, mustard, herbs, olive oil, salt, and pepper together in flat bowl or casserole dish, then coat chicken liberally with mixture on both sides. Grill or broil chicken for 5 to 10 minutes on each side, or until center is no longer pink. Makes 2 servings.

Preparation Time: 15 minutes
Cooking Time: 10 to 20 minutes

Nutritional Information (per serving): Calories: 314, Protein 38g, Fiber 4g, Carbs 6g, Fat 15g, Sat Fat 2g
Recipe from Beachbody®

Swing, Squat and Jump for Joy...All Summer Long at the Beach!

Kettlebell classes are in full "swing" Wednesday and Friday mornings at 8:30am at the Huntington Avenue Beach in Margate.

Class size is limited and reservations are required.
New to kettlebells? Heard what a great total-body workout you can get from them?
Try a one-on-one, partner or small group class.

10 ways to control high blood pressure without medication

You don't always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).

• Women are at risk if their waist measurement is greater than 35 inches (88 cm).

• Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).

• Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.

If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.

• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.

• Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.

• Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, aim for less than 1,500 mg of sodium a day.

To decrease sodium in your diet, consider these tips:

• Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

• Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.

• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.

• Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

• Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.

• Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.

• Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor's appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

• Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.

• Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.

10. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

May 1, 2010

© 1998-2010 Mayo Foundation for Medical Education and Research (MFMER).

Herb Spiced Tuna Steaks

When you're recovering from an injury, one thing your muscles definitely need to help them rebuild and grow strong is some high-quality protein. Here's a quick, flavorful recipe for tuna steaks that are high in protein and low in fat.


• 2 12-oz. fresh tuna steaks (each 1 inch thick)
• 1/4 cup flat-leaf parsley leaves, fresh
• 2 Tbsp. rosemary leaves, fresh
• 2 to 3 tsp. lemon zest (about 1 lemon's worth)
• 2 cloves garlic, crushed
• Salt ( to taste)
• Ground black pepper (to taste)
• 1 Tbsp. extra-virgin olive oil

Preheat grill, grill pan, or skillet. Rinse tuna and pat dry. On a cutting board, pile parsley, rosemary, lemon zest, garlic, salt, and pepper together and mince until combined. Drizzle both sides of tuna steaks with oil and rub herb mix into fish. Set aside for 5 minutes to let flavors marry.

Grill steaks 2 minutes on each side for rare or 5 minutes on each side for well done. Cut each steak into two pieces. Makes 4 servings.

Preparation Time: 15 minutes
Cooking Time: 4 to 10 minutes
Nutritional Information (per serving): Cal 244, Protein 38g, Fiber 0g, Carbs 1g, Fat 9g, Sat Fat 2g
Recipe source: Beach Body®

Get motivated! Stay on track! Make yourself PROUD!

Great Day for Their 1st 5k!

Congratulations to Michele and Tricia on the completion of their 1st of many 5k races!

The girls came out for some sun, running fun and a great cause - 8th Annual Shirley Mae 5k.
Their training consisted of running intervals and light runs on their own and kettlebell classes in the studio.
We got in a nice Sunday boardwalk run together prior to their race and I knew they were ready to get it done!
Their hard work and dedication to making their bodies healthy and strong enabled them to complete 3.1 miles with no problem!
We're all so proud of you!!!
Keep up the great work!

XOXO,
Michelle

Shoot for Progress, Not Perfection

I've had this chat with myself, clients, teammates, family and friends at one point or another. Most of us have said, "I tried my best, but I'm so frustrated because I wasn't perfect."

"Perfect?" The word should be "Progress." It's incredible how fast people forget their achievements with just one challenging week. That's what striving for perfection does to you. Progress enables you to navigate life's obstacle courses and deal with tough times along the healthy lifestyle journey.

Instead, when you think things are less than stellar and you're being hard on yourself, regroup again and again. Many of us think that anything short of perfection as "unacceptable." Perfect means "being entirely without fault or defect, or flawless like a perfect diamond." You're a human being." Living beings are never perfect. Inanimate objects are - test scores, computer systems, your car brakes. These are all quantifiable and, if they become imperfect, can be fixed to achieve perfection again. I want my computer and my car operating perfectly. Living beings should aim for progress, never perfection. Perfection leads to paralysis. If you're so terrified about taking that first step (e.g. learning to cook a healthier dinner, joining a gym and taking that first class) and not doing it perfectly, you won't try at all. Enough of this perfection thing.

Embrace progress and honor your own humanity. When you look at pictures of women and men in magazines, don't ever believe that they are perfect. Don't use them as a goal to achieve. You're looking at the results of hours of make-up applications, hair styling, and photo shopping.

Go for progress; have an objective or goal. This is about moving you forward through your life journey toward your positive goal of optimal health and wellness. This is a living, breathing dynamic journey that never ends until you do. Progress is about a lifelong process of living. You practice this every day of your life. Some days are hopping good while others are funky and thus you're completely forgiven for hiding under your blankets never wanting to get up and face the day.

Try the 80/20 rule. Progress, not perfection, means that if you pay attention and work hard and keep your focus 80 percent of the time, you're doing superbly well. The other 20 percent of the time, you get to be human. Are you in the midst of a hormonal tsunami and feel drained? No problem. Blow off your workout today and go home, chill out and watch your favorite show. Pick it up again tomorrow. Fell off the wagon and binged? Hey, nobody died. Stop beating yourself up. Don't keep crying out "why did I do that?" Instead, see the lesson and make the connection (e.g. your boss lit into you and you bolted for the break room as soon as he/she left). That's part of your humanly 20 percent. Regroup as soon as you can and keep pushing forward. And, next time, you'll be better prepared mentally to cope without self destructing.

Pound perfection out of your life and shoot for progress by practicing these simple exercises:
Replace "perfection," with "progress".
Instead of saying "I wasn't perfect," proclaim "I did the best I could, given the situation." Your day starts with back to back meetings and ends at 9pm as you stumble through your door. Hey, so what if you didn't see the gym or you ended up eating later than planned? It happens. Get over it and move on, regrouping as best you can the next day.
Substitute "but" with "and." "I lost 20 pounds, but I still have 15 more to go" doesn't sound as good as "I lost 20 pounds and I'm on my way to losing 15 more!"
Celebrate every ounce of progress you make. Never diminish your smallest achievement. Delight in the fact that you now eat a healthy breakfast every morning instead of skipping it as you've done for years.

Pound perfection out of your lifestyle habits. Perfectionism creeps into your work and personal life. Stop being so rigid. Lighten up and smile as you continue your quest for progress, not perfection.

It's that time of year...time to think about what fun events to run, ride or swim!

Check out the following links to see what interests you:

http://www.njshorerun.com/race-calendar

http://trifind.com/nj.html

Make the most of the outdoor fitness season and help out local charities at the same time by participating.

Strength conditioning and flexibility are just as important for your endurance events. Make sure you're incorporating them into your training routine.

Need help getting ready for an event? Want to test out your fitness level before committing? I'm here for you and your fitness goals!

Fit Tips You Can Live By...

1. You're So Dense...
Choose less dense foods such as fruits, vegetables, lean meats-they are low in calories and high in "bulk" and will make you feel fuller longer.

2. Fill It Up...
Grab a smaller plate. Your plate will look full and you'll eat less.

3. On the Edge...
Shop the perimeter of your grocery store first (fruits, vegetables, lean meats and seafood). Always eat as close to nature as possible. The less processed/preserved, the better. Save middle aisles for whole grain cereal and household products.

4. Be Clear About It...
Liquids dont satiate your cravings as much as real food. Drink liquids with no calories-water is best.

5. Keep on Movin'....
This doesn't just include exericse. This includes activities of daily living. The more you move, the more you burn.

6. Workouts Are Not A License to Pig Out...
Don't use exercise as an excuse to eat. Exercise accounts for maybe 300-500 calories per typical workout. So, combine exercise and diet for weight loss.

7. Every Little Bit Counts...So Make It Count...
People who exercise in short bouts will be more likely to stick with the program because its realistic. Fit your exercise in whenever you can, however you can.

8. Set Yourself Up For The Long Term...
Set your goals too high and you may be setting yourself up to fail. Small, steady, consistent steps.

9. Hey Buddy...
For many people, eating less and exercising more is easier if you don't do it alone. Surround yourself with people that share similar goals.

10. Think Healthy Lifestyle...Not Skinny Jeans...
Eat foods that help cut your risk of heart disease, cancer and diabetes like berries, broccoli, nuts and seeds. Diet this, low-fat that and artificially sweetened foods may save you calories, but they're only cheating your body of the nutrition it needs to truly succeed and filling you with preservatives your body cannot process.