NEWS
July 2010 Newsletter
My “Dear Hillarie” letter this month comes from Diane in Manville. She writes: I’m recently trying to find ways to cut down on expenses so I cancelled my gym membership, and decided to work out at home. I don’t have much equipment so I’ve only been going for a power-walk a few days per week. I don’t want to lose the muscle or strength I built while working out at my gym. What equipment can I purchase to work out at home?
Dear Diane: So many of us are in the same boat with regards to cutting down on monthly expenses. I usually try to encourage my clients to see where else they might be able to cut down on expenses because so many people have trouble staying disciplined and on track with their fitness plan once they quit the gym. Remember, your gym provides a certain level of motivation and accountability. You are paying for membership – so you are more inclined to go and get your money’s worth. And since many people don’t LOVE working out and only do it to get in shape – sometimes just seeing other members and clients at the gym can turn a dreaded workout into something more social that they look forward to. Just think it out thoroughly before you quit.
All that being said . . . My “Program Design Services” have become very popular because I have many clients who want to learn how to do some exercises on their own at home. So I say “go for it” – as long as you are sure you can be motivated and push yourself. And all you really need is three or four sets of dumbbells, along with a 6 lb. medicine ball, a large fitness ball, and a small mat for abdominal/floor work. Most women can put together a creative workout with a set of 5 lb., 8 lb., 10 lb. and 12 lb. dumbbells. You can always add a set of 15 lb. dumbbells as you become stronger. Men would need some heavier sets of dumbbells. The 6 lb. medicine ball is a great way to add fun, core exercises, and the large fitness ball is a great way to incorporate “balance” and core training while you are performing exercises with dumbbells. Lastly, you can purchase an inexpensive mat for abdominal/floor work – and this is a great way to cool down at the end of your workout. If you are local, I buy most of my stuff at Reps Fitness (located on Rt. 22 east as soon as you go around the Somerville Circle).
Some people come to me for Program Design sessions so I can teach them safe and effective exercises they can do at home. I’m also a fan of purchasing books that have pictures of exercises you can do at home with dumbbells and fitness balls. Stop into your local Barnes & Noble, and you will be amazed at how many books are available in the health and fitness section. And even some of the latest fitness magazines for women like Shape or Self or Her’s Muscle & Fitness are helpful since they often feature articles on exercises you can do at home. Staying current with a good fitness magazine is also a wonderful way to stay focused and motivated -- and you will continue to educate yourself on the latest fitness trends.
I keep telling my husband I am going to write a book – and publish it so I can demonstrate some of my favorite exercises (and would include pictures). This way I can reach a larger audience than focusing only on the people who live close enough to come for Program Design sessions. Now my husband teases me all the time. He knows how hectic my client schedule is – and he’ll say “So when are you writing that book?” I’ll be sure to let everyone know as soon as it is done :-)
In the meantime, performing traditional weight training exercises (2-3 days per week) along with incorporating cardio vascular activity for 30-45 minutes (at least 3-4 days per week) can greatly benefit your overall health and help to decrease bodyfat. So if you don’t own a treadmill, get out there and hit the pavement. For optimal results (whether you are using a treadmill or power-walking on the street), interval training will help you achieve results much faster.
Here’s how you would accomplish interval training: Start by walking at a nice, brisk pace to warm up for 3-5 minutes – and now take nice, long strides – rather quickly (I refer to this as power-walking). Stay at that pace for 2 minutes, then increase your speed so you are performing a light jog/run where you feel your heart rate increase. Continue at this faster pace for 30-60 seconds, and then go back to a power-walk for 2 minutes (and catch your breath a bit). Continue alternating back and forth between a power-walk and a jog/run, since this will burn more fat than if you walked or ran at a steady pace the entire workout. Running the whole time will be great (cardio) exercise for your heart, but you are not guaranteed to burn only fat for fuel. An accelerated heart rate (where you are operating outside your target heart rate for a long period of time) will also burn protein/muscle for fuel. But if you only pick up the pace for short intervals, that is considered “spurt” energy (short term energy) – which uses more fat for fuel. I only train using intervals, and it is a great workout. This cardio interval workout should last at least 30-60 minutes for optimal results. As long as you are in good health and have clearance from your doctor, I suggest you get moving with interval training and weight training. It’s o.k. to work out at home – just be disciplined and diligent, and you can still achieve impressive results. And recent studies show that men and women would greatly benefit from one hour per day of exercise. See where your priorities lie, and see if you can squeeze it in. Good luck!
Calling all clients, athletes and fitness enthusiasts – Need to read:
Athlete’s Corner: Popular protein drinks said to have traces of heavy metal. . . Learn more about how to remain cutting edge with your sports nutrition and weight loss (or weight gain) – while trying to consume products that are safe. And learn about toxins and harmful ingredients in other foods you may have thought were healthy and safe. Read this article below so you can continue to shop at the supermarket without stressing that everything is going to kill you!
Want to learn more . . . O.K. so many of you have already heard about the recent study that was done by Consumer Reports Magazine where they tested about 15 popular protein drinks that contained higher levels of heavy metals. It was upsetting because their reports show traces of arsenic, lead and cadmium (dangerous heavy metals), which can be damaging to the liver and hard for the body to eliminate. My first thought was, “oh my goodness . . . how could a responsible company let this happen?” I was also very disturbed because one of the companies, in particular (EAS) was listed because one of their varieties contained slightly elevated levels of these toxins, and I trust this company because they have been around a long time – and they put their products through rigorous testing in order to gain a stamp of approval from professional sports organizations (like the NFL and MLB). EAS is one of the companies you knew you could trust since they advertise “no banned substances”. Since protein supplements are not regulated by the FDA, only a few companies are willing to spend the money to go through the testing process. Please note that for some reason, the Consumer Report only chose to test the higher-calorie protein drinks (not the “light” version that most dieters consume – i.e., like Myoplex Lite, Musclemilk Lite or Protein 2Go from Designer Whey). This is because the “lite” versions are obviously less concentrated.
Although I want to alert my clients and readers about the potential dangers of consuming these types of protein drinks, I kinda found the article to be completed biased with regards to how they feel Americans are using protein drinks. Yes, in the bodybuilding arena, there are probably athletes who are consuming too many protein drinks – and I’m sure there are legitimate health risks to consider when consuming multiple shakes per day (per this report). I tell my clients all the time . . . Whole foods are always best. The article’s title is disturbing (as a trainer and sports nutritionist) because it reads “You don’t need the extra protein or the heavy metals our tests found”. The article goes on to say that most Americans consume enough protein without the help from supplements. I beg to differ. Ninety percent of the clients who come to me are carbohaulics (meaning they do not consume enough lean proteins, and they eat too many carbohydrates) -- and they come to me in a desperate attempt to get healthier by dropping a few pounds on the scale. And the article also mentions a gentleman who had terrible bouts of diarrhea from consuming 300 grams of protein from these protein drinks per day. I don’t have any clients who are consuming anywhere near 300 grams of protein from these types of supplements – and most of my clients are using a low-calorie protein drink once per day as a snack meal. The article also states that heavy metals found in these protein drinks were only slightly above regulation – when THREE or MORE servings per day were consumed. First of all, why is a toxin like arsenic even allowed to be used? Well, you won’t find arsenic on the label – it’s not like these companies are tainting their protein drinks. The heavy metals were found in the ingredients as a result of how they are produced (using certain equipment – or from ingredients that were exposed to heavy metals). Nonetheless, it is totally disturbing – and I think these protein drink companies need to be accountable for what is going into their products. The FDA needs to take a more active role in helping us with this growing problem. Supplement companies can make all kinds of wonderful claims about how natural their products are – and how beneficial they are for your body. What kind of proof do we actually have? And a lot of these companies provide studies to prove their case – but they are studies that “THEY” have done. Not so sure we can trust a company to provide an objective study about their own products.
Bottom line is this . . . Everything in moderation. So if you are an elite athlete (like many of my college football-player clients who just turned pro) . . . try your best to follow the high-calorie meal plans I put together for you. Incorporating a protein drink pre-work or post-workout will still be beneficial since your body is pushed far beyond the average person – so you can really use the additional protein and amino acids to assist with muscle growth and recovery. Just don’t overdo it with too many protein drinks. Also, use the food shopping lists I provided so that you are eating healthy “foods” whenever possible. I would lay off the Muscle Milk Original formula as well as the EAS Myoplex Original formula. These higher calorie brands were two of the more well-known brands listed as those containing higher levels of heavy metals. Muscle Tech Nitro-Tech Protein Powder had much lower levels of every toxin listed so that brand was proving to be much safer. I was actually using this product last year when I was preparing to compete in a Fitness/Figure competition. It was a great way for me to add a little more protein to my diet.
Let’s also educate ourselves on the benefits and dangers of consuming heavy metals: I learned a lot from the Life Extensions website (a global authority on health, wellness and nutrition). In small quantities, certain heavy metals are nutritionally essential for a healthy life. Some of these are referred to as the trace elements (e.g., iron, copper, manganese, and zinc). These elements, or some form of them, are commonly found naturally in foodstuffs, in fruits and vegetables, and in commercially available multivitamin products (International Occupational Safety and Health Information Centre 1999). Heavy metals become toxic when they are not metabolized by the body and accumulate in the soft tissues. Heavy metals may enter the human body through food, water, air, or absorption through the skin when they come in contact with humans in agriculture and in manufacturing, pharmaceutical, industrial, or residential settings. Industrial exposure accounts for a common route of exposure for adults.
Because we live in a modern industrialized society, heavy metals are found in everyday existence and they are difficult to avoid entirely. Heavy metal exposure occurs on a daily basis through food, soil, water and air. While most people can excrete toxic heavy metals successfully, other people cannot excrete them as efficiently. Race, ethnicity, and genetic predisposition may all play a role in successful heavy metal excretion in individuals. Chronic conditions can also play a role, since heavy metals are processed through the kidneys and eliminated through waste. Those who suffer from kidney dysfunction or digestive dysfunction are more susceptible to heavy metal toxicity.
And wouldn’t you love to know about all the food products (you are probably eating every day) that contain toxins. You probably consume plenty of toxic/harmful ingredients if you eat blackberries or strawberries that are not grown on an “organic” farm – since these fruits do not have a thick skin, and they can easily absorb pesticides farmers use to protect their crops. So if you can’t afford to buy all your produce from the organic section of your supermarket, it’s scary to think that you are putting toxins into your digestive system every time you eat a salad. And let’s not even talk about all the toxins (steroids, hormones and antibiotics) that are in meats and poultry (unless you can afford to buy organic meats and poultry). It’s really frightening.
And did you hear some soy products may contribute to certain types of breast cancer? Research is showing that soy in its natural form (tofu, tempeh, edamame and miso) is a healthy addition to any diet (especially for vegetarians who may have trouble getting enough protein). However, it is suggested that highly-purified soy products and soy supplements may promote the growth of pre-existing breast cancer. This worries me because what about all my vegetarian clients who purchase products like soy chips, veggie burgers or veggie nuggets that contain soy products to enhance their daily protein intake. The compounds in soy products that may make the difference are isoflavones, which are biologically active with phytoestrogenic (plant estrogen) effects. I think this soy topic is still fairly controversial, and more research definitely needs to be done – but it is certainly something to be aware of.
So why am I the bearer of bad news with regards to there being toxins or harmful ingredients in just about “everything” . . . because I want people to be aware that eating healthy and being healthy takes work – so we need to continue to educate ourselves as the information becomes available. Most times toxins or harmful ingredients are dangerous when consumed in large quantities. So once again . . . everything in moderation. I’m here to help bring the information to you as I learn about it – and I’m truly passion about doing just that.
So use your judgment if you decide to use an occasional protein drink to supplement your diet. Most people use these protein drinks to “supplement” their diet – hence the name “supplements”. I make sure my clients are eating a well-balanced breakfast – lunch – and dinner, and they can use a protein drink or protein bar as a snack in between those main meals. Having 4-6 smaller meals per day helps to maintain steady insulin levels – which can promote weight loss, prevent diabetes and improves energy levels and overall health.
Lastly, if you feel you would like to ensure your body is fully cleansed, I love encouraging my clients to do a two-week cleanse using The First Cleanse supplements – while following a diet that eliminates toxins like: caffeine, gluten, alcohol, sugars and dairy. The supplements are capsules that are all-natural and very safe and effective from a company called Renew Life (this company has been around for a long time and the supplements are completely herbal). You take the capsules on an empty stomach in the morning and then again in the evening. Doing this for two weeks is a great way to flush out the 7 channels of the body – very gently (liver, kidneys, lungs, colon, blood, skin and lymphatic system). I do one of these cleanses twice per year, and you can purchase them at your local health food store or the Vitamin Shoppe – and I also carry a supply in my training studio for my clients who would like a jumpstart to their diet. You can’t imagine how much cleansing improves your energy levels too. Our bodies get so worn out from dealing with daily toxins. If you want more info on cleansing, just drop me an email: hillarie@fitnessbyhill.com
TEST Youth Football Academy: There is still time to register your child -- week of July 26th – held at TEST Sports Club in Martinsville, NJ. Camp is for children ages 7-12, and it is at a discounted rate of only $150 per child (Monday through Friday from 9:00 a.m. until noon). TEST is a great place with state-of-the-art fitness equipment, along with a 60-yard indoor-turf field. It is a very motivating and inspiring environment for kids and adults - highly recommend it! And this is the same facility that prepared over 30 college athletes for the NFL draft! Let your kids train like the “PRO’s”! For more information and registration forms, drop me an e-mail: hillarie@fitnessbyhill.com
“Fitness by Hillarie” Updates:
Speed & Agility Training(kids ages 6-13 – boys & girls welcome!).
I will not be offering Speed & Agility Training on Saturday’s during the months of July and August. Many parents expressed an interest in doing a weekday instead (since many of us are so busy with family and friends on weekends during the summer months). Class size is limited so register today if interested! Minimum of three participants – maximum of seven.
Here are the dates I am offering class:
- Friday, July 9th from 11:00 a.m.– 12:00 noon
- Friday, July 30th from 11:00 a.m. – 12:00 noon
- Friday, August 6th from 11:00 a.m. – 12:00 noon
- Friday, August 10th from 11:00 a.m. – 12:00 noon
- Friday, August 27th from 11:00 a.m. – 12:00 noon
You can sign up for as many classes as you want, and you only pay for the ones you commit to doing. Give your child that competitive edge by helping them build core strength -- which will help improve/increase their speed, agility, overall performance and self-confidence! And we have a lot of fun doing it with great equipment. Your child will be ready for his/her fall sport of choice! I also offer one-on-one Speed & Agility Training for young athletes who wish to excel at any given sport. If you live in the Hillsborough area and are interested in registering your child, please e-mail: hillarie@fitnessbyhill.com
Semi-Private Training: Due to my hectic client schedule during the two weeks I run Fit & Fun Camp in July (plus summer vacations), I will not be able to offer semi-private training during July and August. Stay tuned for the August newsletter to see dates I am offering class in September and October!
Private Yoga: Monday evenings from 8:30 – 9:30 p.m. – Would you like to be an alternate? I presently have a wonderful yoga instructor (John) who comes to the training studio in my home to give a private yoga session on Monday evenings. I take this class along with two other ladies, and we split the cost. It is only $20 each! Would you like to be an alternate for this class – since there are many times when there is an opening? It’s more affordable for us if we are certain we have three people to split the cost. Please e-mail if interested: hillarie@fitnessbyhill.com
A Few “New” Local Business Plugs:
You might be looking for a particular service – so let me refer one! These are all businesses I (personally) would use and highly recommend! I’ve added a few new ones – so take a look:
WILLS: Do you presently have a will? It may sound like something you can put off, but wouldn’t you like to make sure your family is taken care of – just the way you want? Tiffany Moore, Esq. can help simplify the process so you can rest easy, knowing everything is outlined properly – and she’ll make sure you don’t forget anything or anyone. And we are not just talking about monetary issues – what about guardians for your children or your pets in the unfortunate event something happens to you? Everyone should have a will -- Don’t put it off another day . . . Gain piece of mind: Call Tiffany @ (908) 797-3198or email her @: jtmoore98@msn.com
TECHNOLOGY NEEDS: Whether you have your own business, work for a small company or work for a large corporation, Michael Scannelli @ Carousel Industriescan help you meet all your technology needs. My husband, Michael, is an Account Executive with 25+ years working in the technology industry, and Carousel is the #1 ranked Avaya distributor for the past two years. Carousel is a technology solution provider - and would love to be one of your preferred vendors. Their products and service are amazing! Call Michael or pass his number onto the head of your technology department where you work (877) 828-3149.
TEAM SPORTS TRAINING: Train like the pros -- TEST Sports Clubs (Martinsville, NJ)provides elite athlete training and has a top-notch coaching/training staff. Lots of local schools are now hiring TEST to work with their sports teams. They have amazing sports training programs at their state-of-the-art facility on their 60-yard indoor turf field. For more info, log onto: www.testsportsclubs.com Fitness by Hillarie presently provides nutritional counseling for the elite athletes at the TEST Sports Club. If you need Sports Nutritional Training for your sports team (to give them that competitive edge), contact: hillarie@fitnessbyhill.com for prices and other info.
MARY KAY COSMETICS!: I love their cosmetics and also their fragrances too. And Pam Borek is not only really good at teaching you how to use these cosmetics – but she can also educate you on how to make a few extra bucks working from home. She very willingly trains sales reps so they can be as successful as she is. She even has the Mary Kay car – so you know she’s good! If you would like to contact Pam to host a party at your home (and receive some free goodies) – or you want to learn how to start working from home, contact Pam at: pamborek@comcast.net
INTERIOR & EXTERIOR RENOVATION & BUILDER CO.: Pro Builders Plus, Hillsborough--Walt handles everything from roofing and siding, to interior renovations, and additions, etc. – quality work at competitive prices: Walt has done work for everyone in my neighborhood! References available: Call Walt at 908-369-7562 (references are available!).
DENTIST: Dr. Jonathan Koren(Koren Family Dental)– great with kids too! Handles everything from preventative cleanings to fillings, crown work, bridges, teeth whitening and more! (908) 429- 0442 and visit their website @ www.korendmd.com
MAKE-UP ARTIST: Elegant Faces for any occasion. You owe it to yourself for special events like proms, weddings, etc. Just e-mail Margo @: makeup1953@aol.com
IN-HOUSE PERSONAL TRAINING: Anne Finetto, Hillsborough, NJ. Unfortunately, I no longer have availability to do in-house training. Therefore, I am happy to recommend a colleague and friend, Anne Finetto (trainer & fitness director for Rutgers University). Anne will come to your home to provide “in-house training”. She can assess your present home-gym equipment or make affordable suggestions for basic equipment you will need -- and she has some early morning timeslots and some other hours available for training! Anne has a dynamic personality and a passion for fitness -- as I do – which is why I love her! You can reach her via email: annefinetto@yahoo.com or via cell phone: 732-735-9835
BEST DELI in TOWN: Visit Donna (owner) at Amore Bagel Cafe’ on Triangle Road in Hillsborough (908) 369-3700. Stop in for a healthy sandwich or Panini (or call your order in advance). Donna also does catering– and she offers lots of healthy options too! Sometimes when I’m not in the mood to cook, I stop in and Donna makes me a family-size salad with mixed greens and grilled shrimp or grilled chicken. I picked it up at lunchtime so I don’t have to fuss at dinnertime! All her soups are home-made and delicious. Love to support local businesses, and this is my favorite lunch spot.
IN-HOUSE MASSAGE: You can have a wonderfully, relaxing massage right in the privacy of your own home. References available upon request – and I can say “I” am one of her satisfied clients! For info or an appointment, call Meg Shelton, Certified Massage Therapist at 908-369-9352.
HELP YOUR TEENAGER PLAN THEIR COLLEGE CAREER: GamePlan: log onto: www.thegameplanonline.com The Game Planis a student-athlete consulting service located in Central New Jersey. They specialize in providing a comprehensive college selection, qualification, recruiting and admissions “game plan” for high school athletes and their parents. After consulting with former collegiate and professional athletes, NCAA coaches, high school athletes and their parents, Michael Vanduyn and Al-Tereek Battle created THE GAMEPLAN in order to address the unmet needs of high school student-athletes. Many their parents are either unaware of the recruiting process or they lack the time and resources to assist their children in selecting the college that fits. And The Game plan helps to coordinate academics, fitness training, nutrition and organization skills so that your teenager will ultimately succeed. Fitness by Hillarie is providing nutritional handouts for their basic package or one-on-one nutritional counseling for the student/athletes as needed.
Check out this great website: www.macaronikid.com – Lists all upcoming events and happenings for kids in our communities throughout New Jersey. Log on to see the fun summer happenings.
Dont quit . . . Get fit ! ! !
Hillarie
If you no longer wish to receive these fitness & nutrition-related e-mails, just drop me an e-mail (hillarie@fitnessbyhill.com) and I will remove you from the distribution list.
Below are pictures from a the NPC Suburban Fitness/Figure Championships - April 2009. I'm wearing the black suit - in the middle (photo below). I'm thrilled to say I took first place in the Master's Division for women over 35, and took 2nd place in the Novice Division (with women of all ages). At age 45, I really just wanted to look like I "fit in" amongs these great athletes. The training is pretty grueling, as is the diet -- so I was so happy to actually take home two trophies. My husband and two boys were so excited for me, and it reminded me that we can do anything we want if we have faith in God and faith in ourselves. Believe in yourself and work hard . . . that is what I tell all the young athletes I train. God Bless you all!
