The girls never take breaks ---
Saturday, December 25, 2010
Friday, December 24, 2010
A Valerie Waters present --The Valslide Alligator Walk
LeeAnne showed us a great exercise from Val Waters using her Valslides. Thanks Val & LeeAnne.
Friday, December 10, 2010
Indoor Bootcamp ----15 Degrees Outside!!!
It's cold here in Massachusetts --we've moved Bootcamp Indoors. Here's a sample of a circuit we did today. It was a Christmas theme workout ---nice Winter Background!
Come check us out at Center Stage here in Westford.
Thanks Ladies!!!
Come check us out at Center Stage here in Westford.
Thanks Ladies!!!
Sunday, December 5, 2010
Stay Healthy this Season!!
I might be late for this because people are already getting hit hard by cold and flu. But if you’re lucky you must be doing something right. For all you Germaphobes out there what's the best defense against cold and flu?
Seriously, let's stay healthy this year.
Let’s start with that dreaded stomach flu. It’s one of the most contagious illnesses out there. Every year I get calls from moms canceling appointments because they are sick as a dog. If a sick child comes down with it, beware, it spreads quickly. There are several ways to cut the risk and spread of this flu. 2 points to remember –the virus stays active for weeks and only some cleaners actually kill the virus.
The best site to review is this one ---please check it out. http://sites.google.com/site/stopthestomachflu
Which hand sanitizers kill stomach flu viruses?Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
You can purchase here: http://www.germstar.com
Tips to avoid the Common Cold:
Hand Washing. The easy one we should all know by now. Washing your hands frequently really does make a difference. Make it a practice to wash your hands after shaking hands with people, after taking money from a cashier, or anytime your hands come in contact with something handled by others. If you don't have access to a sink, carry alcohol wipes in your purse.
The Eyes have it. You should also avoid rubbing your eyes at all costs. You might not know this, but nurses are taught that over 90% of colds are caught through the eyes. This is the truth of the matter, as the fluids within the eyes are very susceptible to catching germs.
Cleaning. Clean any items an infected person may have touched. Germs can live for hours, even days, on an infected keyboard, telephone or a piece of silverware. Watch out for Restaurant menus; don’t go from the menu to your plate.
Dress for the weather. I always argue about this one, if I get too cold sometimes I wake up with a cold. Getting too chilled does lower defenses in your body. A new study shows that you're more likely to come down with a cold when you're exposed to cold. It seems that getting chilled lowers blood flow to the lining of your nasal passages and renders them less able to prevent viruses from attaching. Stay well covered up when you go outside.
Reduce Stress. Studies have shown that serious stress can weaken the immune system making it more difficult to fight off a cold.
Get plenty of sleep. Sleep deprivation greatly taxes the immune system. Get in a solid seven to eight hours of deep sleep. If you are getting sick, rest is your best bet.
Fresh Air and Exercise. Get lots of fresh air and exercise. If it’s possible even if it’s cold out go for a walk several times per week. This will help to clear your lungs, and give you lots more energy.
Drink lots of fluids. You should drink at least 2-3 liters every day to help hydrate your body from the inside out. Cut down on coffee and alcoholic drinks because rather than helping to hydrate, they dehydrate.
Vitamin C. The first thing you need to do is to equip yourself with is Vitamin C. This can be found in an orange, apple, avocado, banana, grapefruit, guava, kiwifruit, mango, melon, papaya, pineapple, plum, raspberry, strawberry, tomato, and watermelon.
Eliminate Junk Food. Eliminate all junk food such as chips, candy, chocolate, soda or anything else which your body doesn't need. Replace all junk food with fresh fruits, vegetables and nuts. Try to avoid cooked or processed foods, and especially all fast food. Cooked food may not be bad for you, but you should still try to avoid it because once the food is exposed to heat, it loses most of the vitamins. This makes the food half good and half bad, because any food once the vitamins are lost the food becomes useless to your body.
Keep Training!!
Seriously, let's stay healthy this year.
Let’s start with that dreaded stomach flu. It’s one of the most contagious illnesses out there. Every year I get calls from moms canceling appointments because they are sick as a dog. If a sick child comes down with it, beware, it spreads quickly. There are several ways to cut the risk and spread of this flu. 2 points to remember –the virus stays active for weeks and only some cleaners actually kill the virus.
The best site to review is this one ---please check it out. http://sites.google.com/site/stopthestomachflu
Which hand sanitizers kill stomach flu viruses?Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
You can purchase here: http://www.germstar.com
Tips to avoid the Common Cold:
Hand Washing. The easy one we should all know by now. Washing your hands frequently really does make a difference. Make it a practice to wash your hands after shaking hands with people, after taking money from a cashier, or anytime your hands come in contact with something handled by others. If you don't have access to a sink, carry alcohol wipes in your purse.
The Eyes have it. You should also avoid rubbing your eyes at all costs. You might not know this, but nurses are taught that over 90% of colds are caught through the eyes. This is the truth of the matter, as the fluids within the eyes are very susceptible to catching germs.
Cleaning. Clean any items an infected person may have touched. Germs can live for hours, even days, on an infected keyboard, telephone or a piece of silverware. Watch out for Restaurant menus; don’t go from the menu to your plate.
Dress for the weather. I always argue about this one, if I get too cold sometimes I wake up with a cold. Getting too chilled does lower defenses in your body. A new study shows that you're more likely to come down with a cold when you're exposed to cold. It seems that getting chilled lowers blood flow to the lining of your nasal passages and renders them less able to prevent viruses from attaching. Stay well covered up when you go outside.
Reduce Stress. Studies have shown that serious stress can weaken the immune system making it more difficult to fight off a cold.
Get plenty of sleep. Sleep deprivation greatly taxes the immune system. Get in a solid seven to eight hours of deep sleep. If you are getting sick, rest is your best bet.
Fresh Air and Exercise. Get lots of fresh air and exercise. If it’s possible even if it’s cold out go for a walk several times per week. This will help to clear your lungs, and give you lots more energy.
Drink lots of fluids. You should drink at least 2-3 liters every day to help hydrate your body from the inside out. Cut down on coffee and alcoholic drinks because rather than helping to hydrate, they dehydrate.
Vitamin C. The first thing you need to do is to equip yourself with is Vitamin C. This can be found in an orange, apple, avocado, banana, grapefruit, guava, kiwifruit, mango, melon, papaya, pineapple, plum, raspberry, strawberry, tomato, and watermelon.
Eliminate Junk Food. Eliminate all junk food such as chips, candy, chocolate, soda or anything else which your body doesn't need. Replace all junk food with fresh fruits, vegetables and nuts. Try to avoid cooked or processed foods, and especially all fast food. Cooked food may not be bad for you, but you should still try to avoid it because once the food is exposed to heat, it loses most of the vitamins. This makes the food half good and half bad, because any food once the vitamins are lost the food becomes useless to your body.
Keep Training!!
Friday, December 3, 2010
Fitness XMAS Gifts!
Give the Gift of Fitness This Holiday Season!
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. How about a Gift Certificate from MarkOne Fitness Indoor Bootcamp? A new session will run all winter! Get off the boring cardio machine and have fun and lose weight at the same time!!!—send request to me
2. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
3. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! Click on the Valsides on this page.
4. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer. www.spriproducts.com
5. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. Click on Perform Better on this page.
3. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! Click on the Valsides on this page.
4. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer. www.spriproducts.com
5. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. Click on Perform Better on this page.
6. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible.
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