13 Easy Ways to Save 200 Calories a Day

I've been bad about paying attention to what I'm eating lately. It's Summer and the hamburgers and ice cream have been calling my name incessantly. As strong as I try to be, sometimes I just give in. The men in my life have been polite enough not to say anything but, I know.

So, in light of that, I decided to help us all out and post this calorie saving article I came across.

Enjoy!

Jo

Crash Diets

Hi Everyone!

It's summer and we all want to be out and having fun. For some of us women, that means fretting about how we look in the bathing suit, shorts and summer attire. Less clothes means more of me exposed. Yikes! Almost makes a gal want to move to Alaska just so I can be covered in the huge fluffy sweaters I'm so fond of hiding in.

I don't, in any way, suggest crash dieting as a solution to anything. Good ol' fashion exercise and eating in moderation are much more my idea of what works. But, many people look at crash dieting as a solution to the quick need for a summer slim down. And, according to this article from Yahoo, crash dieting is not the evil I thought it was as long as it's done carefully.

Enjoy!

Jo

20 Superfoods for weightloss

I don't know about you but, I L-O-V-E to eat.

A good friend told me to lose weight I need to cut out all refined sugars and most carbs. HA! My desire to be a size 4 is massively overshadowed by my deep desire for a chunk of dark chocolate every time. So, in lieu of condemning myself to a life of rabbit food and water, I just try to be more mindful of what I eat and how much I eat of it.

I really like the premise of today's article...Eat more to weigh less! Apparently, according to the researchers at Self Magazine, the right foods can help you drop pounds by revving your calorie burn and curbing cravings. That's music to my ears! Who wouldn't like to know that things like steak, eggs, apples, blueberries, avocados and Parmesan cheese are all on the YES! list.

Hope you enjoy reading this as much as I did!

Till next we meet,

Jo

Get Leaner Legs

Now, for me, my legs have always been a stronger part of me. Well, up until a dork in a old Chevy decided to hit me while I was crossing the street. But, other than the occasional knee problem, I can't complain about my legs. They're pretty strong and they take me where I need to go.

This is a cool article about how to get those legs looking slim, sexy and totally toned.

Hope you find it as informative as I did.

I'm off to try to do some tiptoe pliés!

Later!

Jo

I'm too busy to exercise...

Hi All,

Admit it, we've all used the "I'm too busy to exercise" or it's evil twin, "I just can't find the time". Excuses, excuses! I'm just as guilty as anyone else. But, today I was reading a great article about ways to fit in exercise whether you're a business traveler, a stay-at-home mom, a shift worker, etc. no matter how busy you are or where ever you are.

You can check it out at: http://health.yahoo.com/featured/16/exercise-tips-for-your-work-lifestyle

I guess I have no excuses anymore, huh?

Till next time!

Jo

Why Is Your Weight Loss Stalled?

Why Is Your Weight Loss Stalled? You huff and puff through cardio sessions, but that extra layer of flab just won't budge.

Surprise: Your workout might be to blame. We talked to trainers and exercise physiologists across the country and discovered six surprising ways that well-intentioned fitness routines can put the brakes on weight loss goals.

Check out the full article here!

See ya soon!

Jo

Five Steps to a 5-Star Body

I just love Yahoo health. I tend to wind up reading it while I'm sitting here sipping my tea or drinking my smoothie. The articles always motivate me to keep pushing. Hope you enjoy today's offering!

http://health.yahoo.com/experts/healthieryou/8934/five-steps-to-a-5-star-body/

Later!

Jo

Current Class Offerings

In case you needed a refresher about when classes are.

Later,

Jo

6 Ab Mistakes That Are Holding You Back

Summer's almost here and we're all thinking about that tight sexy core. But, did you know there are 6 common mistakes that are holding you back or that the condiments you're using could be sabatoging your best efforts?

Check out this interesting article from Marie Claire to learn more.

See you soon!

Jo

So you think that food is good for you, huh?

I was browsing my fave sites this morning over coffee and came across a very interesting article about so called "healthy foods" that aren't so good for you. So, here it is for your review. Enjoy!

Today Show nutritionist and bestselling author of Joy's LIFE Diet, Joy Bauer to determine her top picks for seemingly safe foods that actually do not do a body good...

http://food.yahoo.com/blog/yahoofreshpicks/7939/surprise-nutritionist-no-nos

Till next time!

Jo

The Stress is out to get you!

I was reading an article about how 'Stress is Sabotaging Your Diet Success' from Self magazine. The author mentions different things you can do to calm yourself and on how to lower your stress level. Some of the tips were to turn up the tunes, phone a friend, pamper yourself and break a sweat.

According to the article, exercising for 30 minutes makes your body release chemicals that dull the physiological effects of stress response for up to a full day. But the effect only works when the activity is something you really want to do, so make sure you're psyched about channeling your energy in that cardiovascular direction.

Just another reason our bootcamp class should be something you are doing. Not only will you get lean, sexy results as we built you from the inside out and change your prospective, you'll also lower your stress level. What a win-win situation!

See you in class!

Joanne

This Saturday! - Don't Forget To Turn Out The Lights!

Bride Pride Fitness cares about the planet and everyone on it.

Earth Hour is practically here! On Saturday, March 28th, turn off your lights for one hour, starting at 8:30 p.m. (local time). It's a perfect excuse to pull out some candles and enjoy the ambience.

Why?

Earth Hour began in 2006 in Sydney, Australia , as a way to get an entire city to help do something about climate change. A symbolic act, it nevertheless managed to cut individual energy use by a fraction as people across the city shut off the lights.

In the U.S. , hundreds of cities, towns, and whole states will participate. Here in New York, the UN headquarters, the Cola-Cola digital billboard in Times Square, the Empire State Building , the Time-Warner Center and the NY Life building – all will go dark at 8:30 pm for one hour.

How will you spend Earth Hour? How about star-gazing? Or perhaps something else?

Show your support for global warming. Our planet thanks you!

We will be participating. Will You??

Please Save a tree - Please don't print this unless you really need to.

Five Steps to a 5-Star Body

I was browsing through my usual sites this morning while I was drinking my tea this morning when I came across this article about Five Steps to a 5-Star Body. In a nutsheel:

1. Sleep! - Try to catch 7 to 9 hours each night.

2. Exercise! - Breaking a sweat can help you lose weight, but it can also curb cravings, help you live longer, reduce stress, undo some of the damage of eating fatty foods—and those are just a few of the benefits.

3. Eat right! - No, you don’t have to count calories. You can eat healthy and have delicious, filling and satisfying meals (snacks, too!).

4. Stretch! - Limbering up is a way to thank your muscles for all the hard work they do for you each day.

5. Talk yourself up! - This might be the most important part of the five-star plan: Giving yourself a well-deserved pat on the back for simply being strong, smart and healthy.

Create your own five-star days: You can use free online logs to track the stars you earn each day.

Good Luck!

Joanne

Why what we do works.

When anyone asks me why boot camps work, I tell them to come see for themselves. But, in lieu of that, here are three of the main reasons:

- Interval training burns fat faster than a regular workout.

Alternating 1 or 2 minutes of cardio or strength exercises at your usual pace with 1 or 2 minutes of exercise at a quicker pace quickens your metabolism. Faster heartrate = faster fat burning. Interval workouts, like boot camp, that combine strength and cardio produce even better results.

For example, do a few minutes of cardio, then lunges or tricep curls and repeat a few times and you'll get a full-body workout in a fraction of the time. Ask any of our clients.

- Variety makes the heart and body grow stronger.

If you do any workout for more than a few weeks, your body will adjust and the workout becomes less effective. To maintain effectiveness, you need to switch things up periodically. But, you don't need to get a brand new routine every few weeks. By making even slight tweaks like changing the order of your exercises or the intensity, you will continue to see results.

That's why our boot camps workouts are never exactly the same. We tweak it slightly from session to session to ensure you will get the results you're looking for.

- A great body does not come from cardio alone.

One of the biggest misconceptions is that cardio alone can give you great results. Doing a lot of cardio will burn fat. But, it leads to looking thin and not much else. You'll have no definion. By doing strength exercises like squats, lunges and tricep curls twice a week, you will create defined, sexy, lean muscles. I won't even mention the slight boost to your metabolism which, of course, leads to more efficient fat burning etc.

Alright, enough of my soapbox speeches. You really have to see it for yourself. I'll end off with one of my favorite quotes:

You can do anything you decide to. You can act to change and control your life, and the procedure and process is its own reward. - Amelia Earhart

Till tomorrow,

Joanne

Are you guilty of committing a faux pas?

I found this on the Shape magazine site and I think you'll find it very interesting:

Your time is valuable, and for each precious moment you put into your workouts, you want to ensure you get the best possible return on your investment. So, are you getting the results you want? If your body isn't as lean or toned as you'd like, it may be that you're committing some key training mistakes, which can sabotage the efforts of even veteran exercisers.

Of course, you probably know the more obvious mistakes to avoid. For instance, skipping your warm-up may cause you to fatigue early, preventing you from realizing your potential.

Furthermore, leaning on the stair climber or elliptical trainer may allow you to stay on longer, but it drastically reduces the challenge to your lower body as well as the number of calories you burn. But what about the less obvious errors you may be making? Here, we'll discuss some of the more subtle -- yet no less serious -- faux pas of fitness and the strength-training exercises most frequently flubbed, and show you how they can be fixed with nearly effortless corrections.

THE FAUX PAS OF FITNESS

People make small but costly mistakes when exercising every day, and one tiny change can have a huge impact on their results, says Los Angeles–based trainer Ken Alan, a spokesman for the American Council on Exercise. Thanks to Alan and the panel of training experts who weighed in on these faux pas and fixes, you'll error-proof your exercise and see tremendous payoffs, and the time you invest in your workouts will be smart and well-spent. We begin with five errors often made in your approach to exercise, then we'll take a look at five moves frequently flubbed.


THE APPROACH

1. Getting married to your strength routine
The facts: If you do the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.

The fix: For each muscle group, learn an additional 2 or 3 exercises, trying new angles and equipment. (If you can't get instruction from a trainer, there are plenty of books and videos organized by routine for each body part.) For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline. If you normally use the chest-press machine, try the dumbbell chest press or the bench press with a barbell. Expand your repertoire enough so that you can change your entire routine every 6–8 weeks.

2. Performing your reps too quickly
The facts: If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to training injuries such as torn muscles or connective tissue.

The fix: Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it. (Since you have gravity to help you lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge.) Our experts agree that slowing down is the single most significant change you can make to get better results from strength training.

3. Exercising too hard, too often
The facts: If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained. You're also likely to burn out on exercise.

The fix: To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (40–60 minutes). Don't go all-out more than twice a week. Keep in mind that the more intensely you train, the more time your body needs to recover. It's a good idea to do a couple of tough workouts and take 1 day completely off each week. On the strength-training front, take at least 1 day off between sessions that work the same muscle group.

4. Coasting on your cardio
The facts: Sticking with the same aerobic workout can sabotage your results as much as pushing too hard. To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you're somewhat winded and can feel your heart pounding.

The fix: Instead of zoning out or doing moderate-intensity cardio all the time, mix in some high-intensity intervals twice a week. For instance, after warming up for 10 minutes on the treadmill, increase the speed or incline for 30 seconds to 1 minute, then recover with 1–3 minutes of easy-to-moderate exercise. Keep alternating for 10–20 minutes, then cool down. You also may want to do longer high-intensity intervals -- say, 5 minutes -- where you don't push quite as hard as you do on the shorter ones.

5. Lifting the wrong amount of weight
The facts: If you lift weights that are too light, you won't see improvements in strength, tone or bone density. If you lift weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to recruit additional muscles, for instance, using your entire body to complete a biceps curl, thus cheating the targeted muscles of a good workout.

The fix: For the most significant strength building, perform 4–6 repetitions per set; for more moderate strength building, perform 8–12 repetitions per set, choosing weights heavy enough that you struggle through your final few reps, but not so heavy that your form falls apart. If you get to your final rep and feel that you could perform another one, increase the weight by 5–10 percent. You may find that when you've considerably increased the amount of weight you're using, you'll drop to fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep. Don't worry: Lifting to fatigue will not leave you with monstrous muscles.

OMG! What a gorgeous day!

I stepped out into my backyard and was immediately intoxicated by the delicious smell of spring air. I hope all of you had a chance to get out and enjoy it.

If only it would just stay this amazing out. Rain is supposedly coming Monday and the temps will drop back down to the 30's by week's end.

Might as well enjoy it while it last. Go for a walk, a jog, a bike ride or maybe a boot camp class!

; P
Jo

Think you don't have time to get in shape? I'm positive you do if you put your mind to it!

If you're like most people, you can come up with at least 2 excuses why you can't work out or why you can get in shape. Maybe it's the old tired excuse of "I just can't find the time" or the one about "I tried to start exercising but, it is just too much for me". What would it take to get you to give up your tired old excuses and get moving?

Only you can decide that and only you can make the committment to yourself to get fit. But, here's an article that clearly states that if you put your mind to it, you positively CAN do it.

http://www.msnbc.msn.com/id/27598392/

Till tomorrow,

Jo

Do you want to see what Beach Body Boot Camp can do?

I just wanted to give you an example of what Beach Body Boot Camp by Bride Pride Fitness can do.

Yummy, huh? Yes, he actually does have abs of steel. And he's 49 years young!

Is it getting warm in here?!

-Joanne

What the heck IS Boot Camp anyway?

I was talking to a friend of mine today and telling her about my new adventure in fitness. I was excitedly telling her about the program and all of its benefits when she turned to me and asked, "But, what the heck IS Boot Camp? Are you yelling and telling them to drop and give you 20? Why would anyone want to do that?! Couldn't we just join a gym?"

Well, for anyone who's curious, here's the answer:

2009 is all about budget-friendly, time-efficient and fun workouts. People like to get in, have a great workout that is intense, time and cost efficient, and get out. Boot camps ARE time-efficient, cost effective and offer a “change of pace from the traditional workout experience". The workouts, which incorporate moves like lunges, push-ups and squats, also challenge people in a way that’s empowering. But results also have a lot to do with it. It's hard work to get in shape.

Yes, you can "just join a gym". You could sign a contract, get the monthly membership fee withdrawn automatically from your account and never have to answer to anyone. But, would you know what to do once you get there? Most people would get on a treadmill, or stairmaster or some other machine, work out there for 20 -30 minutes and think they were done.

People are doing shorter workouts; usually in 10-minute circuit workouts. The idea is to get away from the traditional 45-minute to an hour workout, three sets of this, three sets of that. While more health clubs are offering 30-minute versions of group fitness classes, such as Pilates, step, and body pump, boot camps are something entirely different. Some might join a class like spinning or aerobics and be part of the "crowd". But, if you decided to skip class one night, would anyone miss you? Nope, you just lose the money you paid to be there. With our boot camp, you are accountable ... to yourself! If you miss a class, we'll know. And I'll probably be on the phone the next day to check on you. And I make sure you get every session you paid for.

And, no, we don't yell at you and make you "drop and give us 20".

We offer fitness boot camps for prom, reunions, weddings, beach-body and singles. It's like having a personal trainer. But, it’s much more cost efficient. You really should try it!

- Joanne

Why women need to lift weights

One of the most common misconceptions that I face being a personal trainer in Chappaqua, is trying to educate more women on the importance of lifting weights. There is a common myth that if women lift too many weights, they will “bulk up”. Over the last decade, many researchers have made very compelling arguments for the benefits of weight training for women, and especially those approaching, and well over the age of 50. Most women who do exercise spend most of their time doing cardiovascular exercise, and not enough time strength training. What ever your reasons in the past for avoiding weights, here are 10 reasons why you need to start taking your weight training more serious.

1. You Will Be Physically Much Stronger.
Recent research shows that weight training can increase a woman’s strength by 30-50%. It also shows that women can develop strength at the same rate as men. This can help make daily routines such as lifting kids, and doing chores easier, and help lower this risk of injury associated with lifting heavier objects.

2. You Will Lose Body Fat.
In a recent study performed by Wayne Westcott, PhD, from the YMCA in Quincy Massachusetts, he found that the average woman who strength trains 2-3 times per week for 2 months will gain almost 2 pounds of muscle while losing 3.5 pounds of body fat. As you increase your lean muscle, you increase your resting metabolism, which means you burn more calories longer through out the day even when you are not exercising. For every pound of lean muscle that you gain, you can burn up to 50 calories additional every day.

3. You Will NOT Bulk Up By Lifting Weights.
Research shows that women typically have 10-30 times less of the hormones such as testosterone that cause muscles to hypertrophy, or grow that men have. Women will typically not gain much size from weight training, but they will develop muscle tone, and definition.

4. You Will Increase Bone Density And Decrease Your Risk For Osteoporosis.
Weight training 2-3 times per week can increase bone mineral density by up to 15% in 6 months. So hitting the weights and a calcium supplement can be a woman’s best way to maintain healthy strong bones as she ages.

5. You Will Reduce The Risk Of Back Pain, Arthritis, And Your Risk Of Injury.
While building stronger muscles, strength training will also help strengthen connective tissue, and increase the stability around our joints. By strengthening the muscles of your lower back, you can help decrease lower back pain by up to 80%.

6. You Can Help Reduce The Risk Of Heart Disease.
Weight training can help improve cardiovascular health in many ways. It can lower LDL (bad cholesterol), increase HDL (good cholesterol), and lower blood pressure.

7. You Can Reduce Your Risk For Diabetes.
Strength training may improve the way the body breaks down and uses sugar for energy, which may reduce the risks for diabetes. Research shows that weight training can increase glucose utilization by 23% in 4 months.

8. You Can Improve Your Athletic Performance.
What ever sport you play, strength training has been shown to dramatically improve overall performance. Golfers can hit the ball longer, tennis players have more power through their swing, and runners can improve their times. You will play better in any sport, and decrease your risk of injury as well.

9. You Will Improve Your Attitude And Fight Off Depression.
Women who train with weights commonly report feeling more confident and capable of doing activities which are important factors for fighting depression. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully then counseling did.

10. It’s Never Too Late To Get Started.
Clinical studies show that women even into their 70’s and 80’s can build strength, and increase bone density through weight training. However, if you are new to exercising with weights, please seek the help of a qualified trainer to guide you.

So, there you have it. The 10 most important reasons why women need to spend more time lifting weights, and less time just doing cardio when they go to the gym. As with all programs, seek help from a qualified personal trainer who has experience in helping you achieve your fitness goals.



-Scott Reilly

Program Director

What makes us different from all the rest? Funny you should ask...

We frequently get asked what sets Bride Pride Fitness Boot Camp apart from all other programs. Well, it's simple...

What makes us different is not only how we run our classes and our private training, but our true passion to help people get in the best shape of their lives. This program is for anyone who has ever started a fitness program with high hopes and good intentions, only to abandon it a few weeks later or who has been confused by promises made by the millions of diet and exercise programs out there. It’s for anyone who wants to shape, tone and tighten their bodies and improve their overall health.

After doing these boot camp workouts, people feel great about themselves. This helps them improve their lives not only on the outside, but the inside as well. I have been a personal trainer for about 20 years, and have had my own private training studio in Chappaqua for almost 12 years. Not many people have the longevity or the track record that I have in this business. Getting someone in shape is the only thing we do. We do not water it down by making people do 10 other things, or make excuses for them when they fail to get in shape. Over the last 20 years, I have experimented with every type of workout under the sun, and I have never found anything that gets people in better shape than high intensity, shorter duration full body workouts. You can call it what you want; functional, core, circuit, etc. The bottom line is, if someone gives you everything they have for 40 minutes of full-body all out effort, they will be working above their normal heart rate, burning fat, getting into the best shape of their lives and have the best kick ass workout they have ever had.

If a 40-year old housewife wants to be a body builder, then she should follow a body builder’s workout. Do a 6-day a week split-workouts training separate body parts, and 20 sets per body part. (BORING! I KNOW BECAUSE THIS WAS ME FOR THE LAST 15 YEARS!!!!).

Last I checked, most of our clients want a leaner, fitter, more athletic body that makes them not only feel better about themselves and look their best, but also helps them perform better on a tennis court. If you train a 40 or 50-year old Westchester woman who plays golf and tennis at her country club like a body builder, then you are doing her a great disservice. And that’s what 95% of the trainers out there do!

If I had you do your typical workout, at your typical speed, I am conditioning your body to work at that speed. So when you try to hit a tennis ball, your nervous system is working at the same speed as your workout, because that is what it is conditioned for. You will be slower to the ball, and slower hitting the ball. Most women do not train for speed or power, and then when they need it to hit the tennis ball or drive a golf ball, guess what, its not there!! My point is everyone needs to workout for what their goals are. We get people in shape because that is all we do, and we are the best at it. I apologize if I am sounding arrogant. We really are not! But, I have seen so many trainers and programs come and go in Westchester. The reason why is because they do not work.

There is not magic pill. Put your time in at the gym with an intelligent program geared for you, and eat sensibly and you will lose weight and get in shape. If any one tells you there is a pill to take or some other “magic formula” (other than a little plastic surgery), they are trying to sell you something by deceiving you.

I hope this helps you out a little bit more about why we truly are different. Feel free to contact me or ask any other questions you may have.

-Scott Reilly
Program Director
914-238-0500

Welcome to Boot Camp by Bride Pride Fitness!

Dog tags, camouflage, and drill sergeants are sure to get you into tip-top shape.

Are you up to the challenge?

Bride Pride Fitness Boot Camps are unlike anything you have experienced before! Don’t let our name fool you. It’s not just for brides. It’s for anyone who wants to shape, tone and tighten their bodies and improve their overall health. This program is for anyone who has ever started a fitness program with high hopes and good intentions, only to abandon it a few weeks later or who has been confused by promises made by the millions of diet and exercise programs out there.

Who doesn't want to look their best whether it's for the summer, special occasion like the Prom, their wedding, the big birthday or reunion. Maybe it's just for your own well being. We want to help you to achieve the sleek, lean and toned look you want! You will feel great with this boot camp style workout class that will have you looking your best. By doing a combination of strength, core, and cardio exercises, you can expect to tone, tighten and strengthen your body. You look and feel amazing in anything you wear!

We currently offer Beach Body Boot Camp, Prom boot Camp, Bridal Boot Camp and Singles programs. The classes run 2 or 3 days a week in our Chappaqua location. There are evening and weekend classes available.

The participants feel energized and empowered by our intense boot camp style workouts and are fit, trim and toned when we're through with them. We also teach them how to keep looking and feeling amazing for long after their program is over.

The possibilities are endless.

Now that you know a bit more about us, what are you waiting for? Come see for yourself! Trial classes are happening now!

ENLIST NOW!!!!
DRAFT YOUR FRIENDS!!!!


BridePrideFitness@yahoo.com

914-238-0500

Bride Pride Fitness Boot Camps
by Prescriptions for Fitness
16 South Bedford Road
Chappaqua, NY 10514

It's Simple...It's Fast... And It Works!