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It’s important to understand that weight loss and fitness don’t always go together. Particularly, it’s important to understand that exercise tends to increase the muscular weight of the body (while decreasing the weight of fat on the body). However, sometimes when a person builds muscle and loses fat at the same time, the scale weight does not change and the person feels like ‘nothing is happening.’ When in reality, nothing could be further from the truth. Obviously if you are drastically overweight you would benefit from reducing total body weight. But purely from a weight loss standpoint, sometimes the fastest way to lose weight is to lose both muscle and fat at the same time—which is what happens during drastic diets especially when no exercise is performed. While this can produce quick results on the scale, it tends to be a recipe for regaining the weight once the crash diet is over. This is so true that many weight loss centers actively discourage muscle building exercise, or sometimes any exercise at all, because they don’t want you to build muscle which might slow the weight loss on the scale temporarily. One thing to realize too is that the stronger you are, the more you will weigh at the same clothing size. For

Gina

“Home Bodies” in-home fitness training and consulting LLC phone 508-633-7749 Volume VII, Issue 2

Inside this Issue… Mar/Apr 2010 Healthier Choices for Beef …Page 2 Exercising with Fibromyalgia …Page 3 Diabetes…how to beat it with diet and exercise …Page 3 When to Stretch for Best Results …Page 6

Oldie but Goodie

To squelch after dinner snack cravings, brush your teeth with minty paste and mouthwash immediately after dinner. It’s a classic that really works—and your dental health will improve at the same time.

Weight Loss Versus Fitness

instance, a woman who walks for exercise but doesn’t lift weights and weighs 130 lb. might need a size 8 or 10 pants (depending on her height, of course). A woman who works out hard and it very fit and strong, at the same height and same weight, might be able to fit into size 2 pants. Sometimes what is needed is not weight loss, but rather fat loss. Of course, there is such a thing as just having too much weight, period, especially if you are not in good shape. The BMI chart at the doctors’ office is a good gauge for the average person. If you are overweight according to the BMI chart, and are not super super strong, you could probably stand to lose some pounds. However, the best way to really gauge your progress is not so much the scale, but measurements, namely inches around key areas and bodyfat calculations via bodyfat calipers used by a trained professional. You would be amazed at the changes that can happen with good workouts even if the bodyweight doesn’t change. Bodyweight has much more to do with food intake than with exercise for most people. Or, the tried and true method is simply the question, “Do I look good in the mirror naked?” It doesn’t get much more honest than that!

Gina Paulhus’

Newsletter aulhus’

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Twenty Nine Lean Cuts of Beef Help You "Eat Smart" There are many misconceptions about what it is to "eating smart,” especially regarding red meat. Lean red meat can be easily incorporated into a healthy diet, as there are a variety of lean cuts available. There are at least 29 cuts of beef that meet the government labeling guidelines for lean or extra lean. According to government guidelines, a serving qualifies as "extra lean" if it has less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A serving qualifies as "lean" if it has less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. In addition to the cuts listed on the chart below, 95% lean/5% fat ground beef is also considered lean.

Researchers say that consumers looking for the leanest cuts should opt for those with the word loin or round in the name, like sirloin and eye of round. Trimming excess fat before cooking reduces fat up to 50 percent and added fat can be kept to a minimum by using low-fat cooking methods, such as broiling, grilling and roasting, or moist-heat cooking methods such as braising and stewing. Always remember that a 3-ounce portion of lean meat is equal in size to a deck of cards. The average restaurant portion contains anywhere from 2-4 times the proper serving!

Source: http://www.mibeef.org/conleancuts.htm

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Track It! with Home Bodies

Accountability Program

Exercising with Fibromyalgia

WORKOUT and FOOD (Cumulative Totals then Cum. rank) ------------------------------------------------ Week 19: ending Sun. Feb. 28, 2010 ------------------------------------------------ WORKOUT and FOOD (Cumulative Totals in Parenthesis, then Cum. rank) ------------------------------------------------ Leah Rogers 2782 1st Gina Paulhus 2756 2nd Bill Powell 2744 3rd Jillian Mason 2523 4th Mary Desmarais 2418 5th ------------------------------------------------ Heidi Nicholson 2417 Cheryl Delfossi 2416 Kathleen Cashman 2230 Lisa Taylor 2246 Janet Bowman 2168 Jeff Adams 2123 Susan Darvis 1499 --------------------------------------- WORKOUT only --------------------------------------- Jesse Barnes 1251 1st Kathy Allen 1226 2nd Peter Allen 1186 3rd ---------------------------------------------- Becca Davidson 1141 Brian Petersen 1093 Tom Provencher 1002 Rebecca Weed 668 ______________________________ You may join ‘Track It!’ whether or not you are a Home Bodies client at any point during the year. It’s free to join! E-mail gina@homeexercisecoach.com for info. or to enroll.

Fibromyalgia is characterized by aches, pains, stiffness, fatigue and sleeplessness. It can be difficult to diagnose because symptoms vary and little is known about what causes it. What researchers do know is that fibromyalgia sufferers have higher amounts of the neurotransmitters that signal pain responses and lower amounts of natural pain killers such as serotonin. If you have fibromyalgia, exercise can seem impossible. Your body already hurts, why would you want to make it worse? But, ironically, exercise is one of the only things that can almost guarantee to bring sufferers relief. Increased strength and flexibility are helpful to make aching muscles feel better, and exercise also triggers the release of endorphins that help kill pain. Other benefits of exercise for those with fibromyalgia include: * Better sleep * Reduced stress and depression * Improved your energy levels * More endurance * Weight control * Improved ability to tolerate pain * Reduced stiffness If you have fibromyalgia, you need to start exercise very slowly. Since even walking can feel like a chore, you may only be able to exercise for minutes at a time. That's OK! By being consistent with your frequency of exercise, you will be able to slowly increase how long you can exercise. Besides walking, the following are good choices for those with fibromyalgia: * Swimming - This is a great way to condition your heart and body without the impact on your joints. * Yoga - Increase your flexibility and de-stress by learning how to relax and breathe. Beginner classes tend to be most appropriate. * Tai Chi - This 'moving meditation' helps you get back in touch with your body and stay active without impact or jarring movements. * Strength Training – Again, start SLOW and light. Try Pushups--Do them against a wall instead of on the floor. Lift light weights or even soup cans for resistance. Try resistance bands, or machines at the gym with the pin entirely removed from the weight stack to start out. When in doubt, even going through a range of motion with no weight is better than nothing. Give 1-2 days of rest in between weight training sessions. Gentle cardio can be done daily. The hardest part of exercising with fibromyalgia can be the frustration you feel that your body is betraying you. Try channeling that frustration into a commitment to your workouts, reminding yourself that every time you move around you are improving. Taking control of your health can provide tremendous relief, not only physically but emotionally. Before you do anything check with your doctor and get a referral to a physical therapist so you know exactly what to do.

Did you know?

Chewing gum burns around 11 calories per hour.

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It’s amazing how much power we have to determine our own health! You may find yourself hearing more and more about the type 2 diabetes (aka adult onset diabetes) epidemic in the U.S. The saddest part is while genetics may play some role in determining who is afflicted with diabetes, studies show that up to 90% of diabetes cases can be attributed to unhealthy diet, lack of exercise and being overweight – totally preventable! With type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin, which is crucial for the body to be able to use glucose for energy. The good news is type 2 diabetes can be minimized or reversed by healthy lifestyle choices. In fact, the recommendations I make for my clients for good health and weight control, are basically those of the American Diabetes Association for prevention and treatment: · Consume a high fiber, low-fat diet that consists of lots of vegetables, fruits, whole grain foods, fish, lean meats, dried beans, non-fat dairy, unsaturated fats. · Minimize or avoid refined foods, like snacks and desserts high in fat and sugar. · Watch food portion sizes and maintain a healthy weight. · Exercise 30 to 60 or more minutes per day. The benefits of exercise in preventing or treating diabetes are numerous and include: · Improves your blood glucose · Lose weight · Reduces stress which can raise glucose level · Improves the efficiency of insulin so you get more out of the way your body uses it. In some people, proper diet and exercise allows them to control diabetes without use of medication! Simply amazing!

Diabetes—How to Beat it with Diet and Exercise

Here’s a great diabetic-friendly meal, tasty and loaded with fiber and nutrition. (Article on diabetes and recipe below all by Dawn Boulay, CPT). Southwestern Black Bean Salad with Chicken or Salmon 1 lb boneless chicken breasts or salmon filet 1 cup frozen corn 1/2 cup fresh cilantro, chopped 3-4 scallions, chopped 2 large tomatoes, diced 2 cans (15 oz each) black beans, rinsed 1 small can chiles in adobo sauce, mashed - use only the desired amount for smoky, spicy flavor ½ cup minced red onion 1/2 cup lime juice ¼ cup cider vinegar 1/3 cup olive oil plus extra for corn and beans Salt and pepper to taste Fresh salad greens Multi grain tortillas Toss corn with a little oil, salt and pepper. Place on sheetpan and cook at 400: till slightly browned. Cool. Season the chicken or fish, and place on parchment-lined sheetpan, with a half-inch of water on the bottom, and covered tightly with tin foil. Bake at 400 until done 10 to 20 mins, then remove and slice. Mix a few tablespoons of olive oil with the mashed chiles in adobo sauce and toss it with the beans. Whisk lime juice, vinegar, olive oil and cilantro, salt, pepper in the bottom of a large bowl. Add all other ingredients and toss to coat. Serve over fresh greens and warm multi-grain tortillas. Serves 4 - 6

______________________________________ Dawn Boulay is Home Bodies in-home personal trainer to Cape Cod. She is also an in-home chef who offers healthy cooking classes to help you enjoy food while you reach your fitness and physique goals. She strives to provide delicious, healthy, balanced, wholesome meals with an eye for those who wish to lose or maintain weight.

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jtoddandmax@fastmail.fmjtoddan

"I became interested in exercise when I was about 16 years old. It all started watching ESPN’s early morning exercise shows. However, my interest in exercise was a bit different than most other girls my age; I wanted to gain weight! Not until I was 19 years old did I finally weigh 100 pounds! Whether you want to lose or gain weight, the process is still the same; proper food choices and an appropriately designed exercise program. I joined a local gym in 1996 and followed what others were doing. That was a mistake since I ended up hurting myself. I decided I needed to gain more knowledge about the fitness industry. I enrolled in the NHCTC’s Exercise Science program. and realized how misinformed the public is on exercise and how it affects the body. After I received my Associates degree in Exercise Science, I continued on for my Bachelor’s degree at UNH in Kinesiology. At first I was attending school to help myself, and then I realized I wanted to be able to help others as well. My decision to make fitness a career was an easy choice. I enjoy every type of exercise and wanted to share my knowledge and experience with others. Once I was able to train myself, I started training others. One aspect I always start with new clients is finding out what their immediate and future goals are. I also need to find out where their weaknesses are and design a program from there. Each person is an individual and an exercise program needs to be designed based on each separate individual. One of my favorite types of training is functional training! Sitting in a machine will not strengthen your core, nor will it help with balance. Our core and balance muscles keep us upright throughout the day. My specialties include sports, strength, and weight loss training, along with rehabilitation conditioning and special populations. My philosophy on healthy eating and exercise is that you need to include both daily. Moderation is key. Eating healthy is a life-long process and we cannot be expected to cut out chocolate alltogether! I am a mountaineer who loves the outdoors and everything it has to offer. Hiking and rock climbing are top on my list of outdoor activities. I also like to run, bike, snowshoe, ski, and backpack; among others. When I am not outside soaking up the some vitamin D, you can usually find me at the gym!" Angela Petrigni’s Qualifications *CSCS *Bachelor’s in Kinesiology *Associates in Exercise Science *NSCA-CPT *ACE-CPT *CPR/First Aid

Angela's available hours are: M-F early mornings (5-9) and evenings (4-8), depending on distance. However, there is always a possibility for weekends. My distance could be as far north as Concord, west as Merrimack, south as Andover, and anywhere in between from Exeter NH.

Thanks for the Kind Words…

“Gina doesn’t have a canned program that she uses for all her clients. I’ve been impressed with her willingness to understand my specific goals and tailored a program specifically for me. She not only balances cardio and strength training, but also nutritional aspects of a program. I have found her to be highly credible and a pleasure to be around. It is easy to see how she has built a loyal following.”

--Brian Whipple, North Andover

Incorporate Outdoors Adventure with Strength and Functional Training for a Fit, Healthy, Youthful Body with Angela! with Angela!

Free Home Bodies Sweatpants or Hoodie

Take my Trivia Quiz and

YOU Could Win!

How many grams of carbohydrates are contained in one reduced carb bagel from Dunkin Donuts?

a. 15 grams

b. 24 grams

c. 45 grams

The first person who emails or posts to my Facebook the correct answer wins.

gina@homeexercisecoach.com

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__________________________________

Requires: mat

Works: Low back, core, hamstrings, glutes, quads

First Master: Facedown glute extension (same exercise, but on your belly just moving bent leg up and down slightly)

Difficulty Level: Beginner to Intermediate

__________________________________

Move of the Month: One-Leg Glute Extension

How to perform: Lie on your back with your knees bent and feet flat on the floor. Keeping knees side by side, straighten one leg. Prop body up off floor and hold. Once you can hold for 10 seconds with your hips fully extended, try moving your body up and down 10-15 times. If that is still easy, hold again for 10 seconds and go up and down 10-15 times again. Make sure you work both legs. You can also add a weight to your lower abdomen to increase the difficulty. This exercise will help develop the back of your legs, which is good for low back and knee health, as well as ease and speed for running and other activities that engage the lower body.

Client Corner: Q + A Client Question: I keep hearing that it’s best to save stretching for the end of a workout, but I just feel better if I limber up before my workout with stretching. I am also afraid of getting injured if I don’t stretch before my workout. What should I do? Gina’s Answer: There are a few reasons why traditional stretching (holding each stretch for 20-30 seconds at the point where it’s pulling but not too painful) is best performed at the end of a workout. For one, the body stretches more easily when its super warm, loosened up, and fatigued. Another issue is that holding stretches has been found to weaken muscles temporarily, which is not great if you want to perform a workout or play a sport right after. Finally, stretching after a workout helps lengthen muscles that shorten during exercise, which over the long term will keep you more limber and keep injuries from developing. However, it is true that you need to limber up before some workouts. Before a sport or cardio, elevate your heart rate and break a sweat with some light jogging or walking for 5 minutes or so before moving to your more strenuous work. Then stretch the body parts used for the activity, but for no more than 5-10 seconds each, or even ‘dynamic’ stretches like arm swings, leg kicks, or yoga poses for example. Try to go over the movement patterns you will be performing during your workout. For weight training workouts, it makes sense to ‘stretch’ the range of motion by performing the exercises with a lighter load to move through the motion you will be working out with. You might bench press with just the bar for 10-15 reps, or squat with just the bar. If your workouts are pretty light because you are new to weight training, you probably can just jump into your sets. If you have a particular injury or physical issue that requires extra stretching, you may need to do the 20-30 second holds for that body part given your circumstance. For instance, if you have low back problems and your physical therapist has advised you to hold stretches before your workout, you need to do them. In that case, the benefit to stretching before exercise outweighs anything else. For most of us, though, passive stretching before exercise is a waste of time, and might even be harmful.

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Continued from last issue…

3. CREATING A DAILY FOOD "BUDGET". The act of creating a daily food budget has taught me a lot about menus, meal planning, nutrition, lifestyle analysis, and cooking! Each day, I have 1750 calories to "spend", and my goal is to "spend them wisely" and end up with a food ratio close to 20% fats, 30% proteins, and 50% carbs. My daily "budget" looks something like this, and cheerfully embraces my lifestyle choice of snacking after dinner! (I plan for that!)

Breakfast ... 300 calories Lunch ... 400 calories Snack ... 150 calories Dinner ... 600 calories Snacks ... 300 calories

In effect, it divides up my calories throughout my day in a way that works for me. In addition, my goal is to eat 7-9 serving of veggies every day, which means that my lunch and my dinner always have multiple vegetable options, and usually multiple servings of each veggie. The nice thing about this is that I ALWAYS seem to get in at least 30 grams of fiber, and I tend to get a generous quantity of food because most vegetables are low-calorie. (Mushrooms ... I love them! And just 15 calories a cup! Radishes ... just 19 calories a cup! Cherry tomatoes ... 27 calories a cup!) And I now know the calorie count of an astonishing number of veggies!

4. MAKING FOOD FUN AND ENJOYABLE. When I started my diet 7 weeks ago, I was determined not to end up quitting because I was "bored" or "tired" or sick of eating dull, "diet food." I stocked up with an impressive array of spices and seasonings and condiments and sauces and dressings ... all heart-healthy and diet-friendly, and I've been having a blast experimenting with things to put on salads, steamed veggies, sandwiches, lean proteins, and in soups. One day I'll have Thai-style garlic-lime-chili brussell sprouts, and the next time I might have Parmesan-onion brussell sprouts. Pasta sauce, peanut sauce, lemon juice, lime juice, balsamic

5. DECIDING WHAT I WANT TO INTENTIONALLY AVOID, AND INTENTIONALLY INGEST. My diabetes dictates that many high-carb foods are pretty much off-limits for me, and I'm fine with that. But I've also decided that I wanted to avoid really high-calorie, high-fat foods that have been binge items or big temptations for me in the past. What does that mean for me? No salami or pepperoni or really high fat cheese are purchased and brought into my home. No more vinegar-flavored potato chips. My husband still gets chips, but has graciously agreed to buy them in those single-serving bags. No more fried chicken, no more fried anything .... at least not during the first 3-4 months of my new diet. And I am reading labels and seeking to minimize (or avoid) enriched flours, high fructose corn syrup, and hydrogenated oils.

In addition to setting daily fiber and vegetable goals, I am also seeking to lower my cholesterol. To that end, I add ground flax seed to my cereal/oatmeal, I strive to eat tuna or salmon 3 times per week, and I now take (1) a multivitamin for diabetics; (2) garlic; (3) cinnamon; (4) fish oil; and (5) probiotics with fiber. I think I will be adding a calcium supplement, too.

6. MOVING. Since I last exercised during the Reagan administration (that was the 80s, peeps), the word "exercise" causes me the heeby-jeebies, much like math word problems. So I like to use the word "Move." When the weather was warmer, my first step was to "move" in the pool ... mostly treading water. Then, my husband bought me a new bike (a trike, actually), and I started leisurely riding it around the block .... then twice around the block ... then three times around the block .... and now around the neighborhood. We recently bought a treadmill which I plan to use while watching movies. I finally accepted the reality that I needed to MOVE my body to burn calories, build muscle, improve circulation, and improve my overall health. So .... I'm moving.

These are MY healthy changes!!!

vinegar, ponzu sauce, Worcestershire sauce, low-sodium chicken bouillon, melted fat free cheese .... you never know what I will be adding to my veggies these days! And I seem to add garlic and onion to almost everything!

To keep organized, and to ensure variety and the ability to mix-n-match, I keep three lists posted on my refrigerator. List #1 is all the fresh veggies I've purchased and need to eat. (I don't really buy canned or frozen veggies very much.) List #2 is all the lean proteins I have available .... in the fridge, freezer and in the pantry.... it could be canned tuna, frozen shrimp, Boca vegetarian burgers, eggs, peanut butter, sirloin steak, chicken, turkey pepperoni, etc. This lets me look at the list and be inspired .... and decide to make mini pepperoni pizzas on light multigrain english muffins using my fat free cheese and my low fat turkey pepperoni. Finally, List #3 is a wonderful, add-as-I-go list of snack options, including their calorie count. Microwave popcorn, Yoplait light yogurt, snack bars, sugar free popsicles, fresh raspberries, sugar free hot chocolate, sunflower seeds, hardboiled egg whites .... you name it, all my favorites are on the list .... in calorie order, no less. This also lets me add "extras" to my meals if I have a few leftover calories.

I've also decided that I need to be willing to cook .... at least a little .... unless I want to spend the rest of my life eating Healthy Choice Dinners or Lean Cuisines (which I do not want to do!) To that end, I've committed to being willing to use (1) the microwave; (2) a rice cooker; (3) an electric frying pan; and (4) a crockpot/slow cooker. I've learned how to make every single vegetable that I like to eat ... in the microwave. I am great at making bulgur and brown rice in that rice cooker. I can make great soups and stews and pot roast in the crock pot. And I can grill up all sorts of yummy things in my electric frying pan. With the exception of the crock pot, all of these things are fast and simple .... and ANYONE can do it, trust me! (And the crock pot is simple ... just not fast!)

Secrets of Their Weight Loss Success…Revealed!

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Home Bodies Newsletter volume VII, issue 2 Published by: Home Bodies in-home fitness training Gina Paulhus 10 Boardman St. Haverhill MA 01830 508-633-7749 www.homeexercisecoach.com

Looking for a new, different workout?

Try Outdoor sandbag training for the springtime!

By Bill Boylan, Home Bodies Master Trainer. The air is getting warmer, the days are getting longer, and the season will soon be in its full colorful glory. That’s right its springtime in New England. People travel from all over the country to take in our scenery, so what better time of year than now to get outside and work on improving your fitness. One of my favorite things to do in the fall is to get in a circuit routine outdoors. Circuits are quick and easy to put together, and are great for fat loss and conditioning. By far my favorite implement for outdoor training is the sandbag. You can purchase them on-line or learn how to make your own on the internet. You can buy sand at home depot and fill a duffel or military rucksack with as much as needed. 25-50 lbs of sand will give you one heck of a workout! Here are some exercises and a sample routine to get you started. This will increase your work capacity, shed fat, and build a lot of strength in the muscles connecting your upper and lower body.

The get up There’s super technical ways of teaching a get up, expect a detailed kettlebell article soon, but for this one we’ll keep it simple. Lie on the ground with sand bag on 1 shoulder. Get up. Once standing return to the starting position on the ground. Do both sides. The Thruster Pick up or “clean” the sandbag to your shoulders. Squat down 1/4 of the way and drive up with your legs as you lock the sandbag out over your head. Return to the shoulders to complete. Front Squat Same start position as thruster. Push your hips back and keep a neutral spine, like you are sitting in a chair. Go as low as your flexibility allows without compromising spine curvature. Push through your heels as you return to a standing position.

Fireman’s Carry Throw the sandbag over your shoulder or across your back, stand tall and erect. Walk 10 yards, turn around and come back. If you are working out indoors walk laps around the room. Sledgehammers Grab the sandbag any way you can. Starting from the ground pick it up to shoulder level and slam/throw it into the ground. Make sure you get both sides of the body and tense your abs and glutes to protect the low back. Do 1 rep of each exercise back to back with as little rest as possible. Once complete rest 60-90 seconds and then proceed to do 2 reps of each exercise before resting. Keep going in this fashion increasing everything by 1 rep each round. Do as many rounds as you can complete safely without compromising form, if you can complete 5 rounds, pat yourself on the back then go get a 5-10lb heavier sandbag and start over again!!