NEWS
March 2010 Newsletter
In this newsletter you will find:
Can a healthy diet mean zero weight loss?: Learn about how to eat healthy AND lose weight.
Dear Hillarie – Get your personalized questions answered in the next newsletter: If you have a specific question relating to dieting or fitness, send me an e-mail, and I will answer a couple of questions each month via my Newsletter. Let me help get you back on track!
Are you looking for a trainer to come to your home for “in-house” training?: I have the perfect trainer to recommend!
Be careful with buying “bagged” pre-washed salad greens: Dangerous contaminants/fecal matter found!: I know it is a time-saver, but please buy fresh and wash your salad greens at home. Read more within newsletter to find out why.
Yogurt dip to die For . . . A great way to feel like you’re cheating when you are enjoying a protein-packed, low-carb, low-calorie snack.
“Fitness by Hillarie” Updates:
- Semi-Private Training for Women – coming on Tuesday and Thursday mornings at 9:00 a.m. in March! Only one or two openings left for certain dates. Don’t miss out on this special rate for Semi-Private Training. Read on . . .
- Fit & Fun Camp Registration– So sorry, but camp has already filled up with repeat campers so unfortunately, registration is closed. If you want to be on a waiting list, please drop me an e-mail.
- New Affiliate: GamePlan: Help your high-school students set up their future for success! log onto: www.thegameplanonline.com
- Speed & Agility (for kids ages 7-14)– Give your son or daughter that competitive edge with speed and agility training. They will not only become stronger and faster at any given sport, but there is no better way to provide that boost to their self-confidence and self-esteem. We have such a great time too, and class is limited to about 6 children so the individualized attention is really worth it. Read more details within this newsletter!
- NFL Combine Athletes . . .are in Indianapolis as we speak!
- Do you have a friend or family member who you think would be interested in receiving these fitness, health and nutrition-related e-mails? Just drop me a line with their mail address, and I’d be happy to include them on my distribution list. I love spreading the word on health and fitness!
- Beauty Tips: I have a great make-up artist for you! And I also have a great product to recommend for reducing fine lines and wrinkles!
o Do you need a make-up artist for an upcoming special event (like a wedding, prom or party)?
o Remove fine lines and wrinkles with a great product you can purchase at your local pharmacy.
Can a healthy diet mean zero weight loss?: Did you realize that you can eat a really healthy diet throughout the day and never lose an ounce? That is totally possible if you are not paying CLOSE attention to calories. Let’s say you are out to lunch with friends, and you really want a juicy cheeseburger and fries, but you are dieting and trying to cut calories in an effort to lose weight. So you decide to go with the healthy salad instead. Here is an example of an extremely healthy salad: Mixed greens, chopped raw veggies, black beans, sliced avocado, walnuts, cran-raisins, whole-wheat croutons and a home-made dressing made with olive oil and balsamic vinegar. O.K. so what is wrong with having this perfectly healthy salad instead of the hamburger and fries? Although healthy, the calories in this salad are about 700+ calories. The only thing in the salad that is low in calories are the mixed greens and the chopped raw veggies. Everything else has too many calories – and even too many “natural” fats. The beans are about 130 calories, and yes, they are a fiber-rich complex carbohydrate that is also protein-enriched so they are healthy. The avocado is loaded with nutrients and also natural fat so a small sliver is really a portion – because anything more than that just has too many calories and fat. The cran-raisins add a nice little touch of sweetness to your salad and are perfectly natural and healthy – but they are also high in sugar and calories. The olive oil is a great choice – but most restaurants use at least 3-4 tablespoons in their home-made dressings (even if it is in a small cup served on the side). One tablespoon of olive oil has 100 calories and 14 grams of fat . . . so do the math for this extremely healthy salad. Most people realize they need to decrease their overall calories when trying to lose weight, but they need to remember there is a price tag (calories) attached to delicious foods – even healthy ones. Also, the percentage of fat in this salad example is just too high (because of the combination of the olive oil, the avocado and the walnuts). Therefore, healthy or not, it’s not the best choice for a salad if you are trying to lose weight. Delicious, yes . . . low-calorie, no. Well, let me outline a healthy salad that is also low in calorie and fat – so it will help you reach your fitness goals. Your salads should be lighter with lots of mixed greens -- and load up on the raw veggies, measure 1/8 cup of beans, crunch up 4 whole walnuts or 1 teaspoon of slivered almonds, add a teaspoon of avocado -- skip the cran-raisins unless you plan on only using a level teaspoon tossed into your salad -- and last but not least, use a spoon to measure ONE tablespoon of olive oil and sprinkle freely with vinegar. You can also use your favorite low-fat salad dressing, but 2 tablespoons is a serving so please remember to use a spoon and measure. By being more conscious and measuring what goes in your salad, you decreased the total calories of this salad to about 300 (and that is a much healthier calorie range for lunch when trying to lose weight). Calories matter – so please try not to forget that. Move more and eat less – is what I always say!
Dear Hillarie – Get your personalized questions answered in the next newsletter: If you have a specific question relating to dieting or fitness, send me an e-mail, and I will answer a couple of questions each month in my Newsletter. Just send me an e-mail with your question (hillarie@fitnessbyhill.com) and I will only use your first name when I respond in my newsletter.
Are you looking for a trainer to come to your home for “in-house” training?: Many people ask me if I am available to come to their house to train them using their own home gym. Or they ask me to come and design a workout for them using their home gym (program design). I’m blessed to say I no longer have free time on my calendar for in-home training. However, if you are interested in having a trainer come to your home, I have an excellent trainer who I would be happy to recommend. Anne Finetto is presently working full-time as the Fitness Coordinator for Rutgers University (Tech Gym & Spa) – and is available to pick up a few extra hours training in-home clients. She has a dynamic personality and a passion for fitness -- as I do. You can reach her via email: annefinetto@yahoo.com or via cell phone: 732-735-9835.
Be careful with buying “bagged” pre-washed salad greens: Dangerous contaminants/fecal matter found! This information was drawn from Consumer Reports who tested 208 bags of salad found that 39 percent of the samples had traces of fecal contamination. Researchers also found that mixes containing spinach had higher levels of bacteria and that greens tested at least six days before their “use by” date had lower levels of contaminants. Luckily, no traces of deadly pathogens like E. coli or salmonella were found. But still, the thought of cow poo on my baby arugula is totally gross (source).
Yogurt Dip To Die For . . . This is a great way to feel like you’re cheating when you are enjoying a protein-packed, low-carb, low-calorie snack. Instead of using low-fat or fat-free sour cream (that is really just a condiment with no protein or nutritional value), try making a dip using 0% fat, plain Greek yogurt (I love the brand FAGE that I find at my local Shop-Rite). You mix one 6 oz. container of Greek yogurt with a sprinkle (about a ½ packet) of Hidden Valley Ranch powdered dressing (found at your supermarket near the Good Season’s Dressing). You can also use Good Season’s powdered Italian Dressing to make this delicious dip – and Good Season’s is “all natural” with no processed ingredients. Now you have yourself a zesty, ranch-flavored or Italian, herb- flavored dip – and skip the crackers or tortilla chips and use raw veggies to dip like celery, red peppers, cucumbers and baby carrots. This makes a great afternoon snack that is crunchy and satisfies my need for something with a little salty taste. And did I mentioned it is low-fat, low-carb, low-calorie – and is loaded with protein and fibrous carbs . . . it’s a win!!!
Fitness by Hillarie Updates:
Semi-Private Training for Women – Tuesday’s and Thursday’s)– As I mentioned in my last newsletter, I have a temporary opening on my calendar on Tuesday’s and Thursday’s at 9:00 a.m. -- so below are the dates I will be running a Semi-Private Training Class for women. The class consists of cardio intervals, light weight training and boot-camp style exercises to strengthen your core, define your abs and tighten and tone your entire body. It’s the perfect time (9:00 a.m.) for a class if your kids are at school in the morning. And this is ideal if you live in the Hillsborough area! Remember, in March we all want to take it up a notch with regards to our fitness plan in order to get in shape for the spring and summer. Let’s get busy! The official day of spring is only 3 weeks away! Semi-Private Training means there is lots of individualized attention (unlike a crowded aerobics class) without paying the full cost of an individual Personal Training session. There are only 4 participants per training class! Space is limited – so don’t miss out. The cost is $15 per session – or get a discount and pay $55.00 for 4 sessions. Here are the dates I am offering class: Tuesday (March 16th), Thursday (March 18th), Tuesday (March 23rd), Thursday, March 25th), Tuesday (March 30th), Thursday (April 1st), and Tuesday (April 6th), Thursday (April 8th). I already received a few registrations after I announced it in my last newsletter. Therefore, if you are interested, please call me so I can let you know the dates I have availability 908-403-7620. I will e-mail you the registration form and you’ll be ready to go!
Fit & Fun Camp Registration– What is Fit & Fun Camp? It is a private, personal training camp for kids -- offered Monday through Friday from 9:00 a.m. till 12:00 noon for children ages 6 through 13. Our day consists of lots of games; timed, skilled events to improve speed, agility, balance and coordination; simple crafts; healthy snacks and nutrition discussions. It’s a lot of fun and in the past, I have been able to offer my camp for multiple weeks. However, with such a busy client schedule this year, I will only be able to offer Fit & Fun Camp for two weeks (Week of July 12th and week of July 19th). Fortunately, I didn’t even have to advertise to fill the places in my camp this summer, since I have campers who keep coming back every year -- so I am totally blessed. Unfortunately, I do not have any openings for new campers this summer. If you would like to be added to my wait-list (in case an opening becomes available), please drop me an e-mail: hillarie@fitnessbyhill.com
New Affiliate: Fitness by Hillarie recently provided services for a new organization called The Game Plan. The owners of the company were in need of someone to provide nutritional counseling as part of their elite package that is designed to set up high school students for a successful future. 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. For more info, log onto: www.thegameplanonline.com
Speed & Agility (for kids ages 7-14: Fitness by Hillarie will be finishing up with another 5-week session for Speed & Agility Training. I have an all-boy’s class (ages 7-14) and was thrilled to have my first all-girl’s class (ages 7-14)! With spring sports starting up, I’d love to see if there is interest in running another 5-week session starting at the end of May. Day of the week and time will be determined by level of interest. We only need 4 participants to get a class started! Give your son or daughter that competitive edge with speed and agility training. They will not only become stronger and faster at any given sport, but there is no better way to provide that boost to their self-confidence and self-esteem. We have such a great time too, and class is limited to about 6 children so the individualized attention is really worth it. If you live in the Hillsborough are and are interested in signing up, please e-mail me at: hillarie@fitnessbyhill.com
NFL Combine Athletes . . . are in Indianapolis as we speak (weekend of Feb. 26th)! There are about 300 athletes showcasing their skills at the stadium in Indianapolis this weekend (sponsored by Under Armour). This is a very elite event, and you have to be invited to participate. All 32 NFL teams are represented at this event by coaches and staff – as they all try to make decisions for the upcoming NFL draft. As mentioned in previous newsletters, I work part-time for the TEST Sports Club in Martinsville – handling the nutritional counseling for these NFL hopefuls (in both NJ and Florida). What will I do with all my spare time now that most of these athletes are done with their training at TEST? Not so fast . . . many of the athletes are still busy preparing for their Pro Days so we’re definitely going to continue to see them through. We were so proud of how well our athletes did at the Combine in Indianapolis! Congrats to: Vladamir Ducasse (UMASS), Josh Hull (Penn State), Scott Long (Louisville), James Dray (Stamford), Arthur Moats (JMU), Chris Bell(NSU), Adrian Tracy (William & Mary), Chris Hawkins, Junior Galette (Stillman), and Levi Brown. And we have such a huge list of athletes who are continuing to train for their upcoming Pro Day! Good luck guys!
Beauty Tips:
Do you need a make-up artist for an upcoming special event (like a wedding, prom or party)? One of my clients is a make-up artist and is experienced in working with lots of different kinds of skin tones and textures. If you want to look exceptional for a special event, contact Margo (Elegant Faces) for a consultation: makeup1953@aol.com
Reduce Fine Lines and wrinkles – an over-the-counter product that works! Since I am in my 40’s I started noticing a lot more lines and wrinkles and have tried lots of products – but have seen little results. A great product I just discovered is one you can find at your local drugstore . . . it’s from the company ROC, and the name of the product is: Daily Resurfacing Discs, and you gently scrub your face with them -- and your face is left soft and smooth with a noticeable reduction of fine lines. LOVE IT! My moisturizer and make-up goes on really smooth when I’m done using this product. Just wanted to share this great find!
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!
