Socca by Nicole Lewis

This is a garbanzo bean flour “flatbread” that originated in the south of France. The method below requires cooking the socca in a cast iron skillet in the oven.



· Preheat your oven to 550 or 575.

· Mix 1.5 Cups of water, 3 Tbl of olive oil, 1 tsp of salt together in a large bowl.

· Next gradually whisk in 2 Cups of garbanzo bean flour (Bob’s Red Mill makes this and I usually find it at Ocean Stat Job Lot. If not there, you can order it online or check Whole Foods).

· The batter should be blended without lumps and should look creamy.

· Once the oven has preheated, place the iron skillet in the oven for about 5 minutes.

· Once the skillet is heated, take it out and working quickly, add a drizzle of olive oil to it and move it around to coat the skillet evenly.

· Pour some of the batter into the center of the skillet and then put in the oven.

· Cook for 5-10 minutes (this will vary on your oven and oven temp. I usually cook mine for 7-9 minutes at 550).

· Take out the skillet and flip the socca. Cook for another 3-5 minutes. Socca should be golden on both sides with maybe a little brown around the edges.

· Repeat with the remaining batter but make sure you add oil to coat the pan each time before pouring the batter.

· Depending on the size, you can use the socca as a base for pizza or other toppings. You can also eat it by itself, use as a base for dips or as bread for sandwiches.



A few notes:

· You can really experiment with this recipe. Feel free to add other seasonings and spices. I like to add about 1-2tsp of dried rosemary to my batter. The rosemary and garbanzo bean flavor really complement each other.

· You can also cook this in a skillet/frying pan on the stove top. I would recommend a medium-high cooking temp and watch closely.

· You can leave the batter out for a period of time as well….or in the refrigerator. Some recipes recommend letting it sit for a few hours.

· I like to top my socca with avocado, tomato, black bean and corn “salad.” I just mix those four items together with salt, garlic powder and red wine vinegar (I just add all ingredients to taste) and the put it on top of the socca.

· Another topping I like is Swiss chard and shallots sautéed in olive oil and salt.

KALE CHIPS by Nicole Lewis

·  Preheat oven to 325.

· Get one bunch of curly kale (I think the curly works best for this recipe but feel free to experiment with other varieties).

· Wash and cut/break kale into 1-2 inch-ish bites.

· Put cut kale in a bowl and drizzle about 1-2tsp of olive oil. Start off with less and then add more if needed.  I’ve learned the hard way that it’s easy to over oil it and you end up with soggy kale chips…Ick!

· I like to salt the kale next but you can also hold off and salt when they come out of the oven. I like to use sea salt.

· Toss the kale with the olive oil (and salt) until the kale is well coated. I work the olive oil into each piece of kale using my hands. You can tell when the kale pieces have been nicely coated as it will have a glossy green color to it.

· Then place the kale in a single layer (very important) on a parchment lined cookie sheet (or two).

· Bake kale for 10 minutes. Then take kale out and toss a bit making sure you put them back in a single layer.

· Bake for another 10 minutes but maybe check it a few minutes prior. Take out, eat and enjoy!



A few notes:

· You want the cooked kale chips to have a dark, dark green color to them. Some pieces will have some brown on the ends (that’s fine) but you do not want them to be totally brown. If that’s the case they got over cooked.

· It took be a few tries to get these right so keep trying if you mess them up a few times.

· You can also add other seasonings and flavoring to the kale. I like to add 1-2tsp of apple cider vinegar as another variation (add in along with oil step). Other suggestions: sesame seeds, herbs, gomasio…have fun and experiment!

January Newsletter ~ STRENGTH

Greetings,
Are you ready to find your inner strength? To learn how to push through obstacles that you didn’t think were possible? Are you tired of letting things happen to you rather than making things happen? My training philosophy is to train you to be proactive with your life, stop being a spectator and letting things slide by. The potential in all of us can be astounding, if you are ready for that read below:

I usually start my quarterly emails with all the information about classes and times but this New Year I would like to discuss inner STRENGTH with you. Everyone has it, you just need to learn how to tap into it when it matters the most.

2011 has been one of the most challenging years of my life. I lost my mother in October to cancer and as you know, she and I were extremely close. She was diagnosed in December of last year and for 10 months she and I battled this horrible illness together. So, what does this have to do with fitness? I have found that all my physical training had prepared me for one of my hardest jobs and that was helping my mother pass into the next world. Yes, I was strong enough to pick her up out of bed, wash her, carry wheelchairs and get her to the oncologist office. But my true strength came when I didn’t think I had any left, looking into her eyes and being brave enough for the both of us…that is true strength.

Do lunges and squats give you “true strength”…maybe not, but it sure as hell starts there. Training hard, working your body past the comfort zone, trains your mind to withstand discomfort. The mind cannot discern whether it is physical or mental, they both hurt. When you challenge yourself physically, your “mental muscle” (the mind) learns how to channel that stressor (whether it is physical or emotional) and becomes stronger. It is the triad of your very being; physical, mental and emotional strength. This helps you with life’s challenges whether it is weight loss, personal growth, relationships or work related. Come with me as we pass into 2012 and find true, inner STRENGTH.

THE SWEATSHOP WILL BE OPEN MONDAY JANUARY 2nd ~ 9:30-10:30 FOR GROUP TRAINING. COME AND WORKOUT WITH ME FOR THE FIRST TRAINING OF 2012!

*NEW! QUICK FIRE TRAININGS!
30 minute class of Metabolic Workouts
Wednesday 9:30-10:00 - $40.00 for 4 trainings. Classes start January 11th.

GROUP TRAININGS:
Monday and Thursday 9:30-10:30 & Wednesday 4:00-5:00 –
$12.00/pr class if you sign up, $15.00/pr class for drop ins.

SEMIPRIVATE TRAININGS:
Monday and Wednesday 7:00-8:00AM (small group of 2-5 people) $25.00

PRIVATE TRAININGS:
Contact me for times and price options. Rshean22@aol.com

Meet me at The Sweatshop and let’s build some STRENGTH.
You never know how Strong you are until Strength is all you have left.

PS: on a happier note are my grandkids, they make my life a better place.
Alex Drovatzekas 18 months (Whitney)
Reece Clinton 10 weeks (Ryan)
Baby Girl Shean 29 weeks due 3/26 (Peter)


~Rob
www.yourtrainercalling.com

WHAT IS FIT CLUB?

I was asked this question just the other day and thought this would be a good forum to reintroduce myself and the program that I have designed.
I am 51 years old, I have been married for 32 years I have 3 grown children and became a Grandma last July with #2 coming in 4 weeks. I have learned (in the 20+ years in the fitness industry) that age is just a number and fitness is for life.

Bodies can change but our mind set does not have to. I feel as a trainer we should challenge ourselves in all aspects of fitness so we may better prepare ourselves for the obstacles that life hands us. "F.I.T." is a acronym for "Fitness through Integral Training" and the "Club" represents the group effort, motivation and camaraderie that I draw out of my clients.

I write a full body workout that changes weekly, focusing on a specific body part for that particular week. Every week we will challenge our bodies using all the components of fitness; cardio, muscle strength, muscle endurance, flexibility and body fat reduction.

I make it my job to get to know each of my clients; what injuries they may have, what motivates them, where to push, when to high 5 or just give a bear hug.

The one amazing thing I have learned through all these years is, you may not remember the exercises we did or who was in the room, but you will remember how you felt walking out when you completed the challenge of the day. The overwhelming feeling of accomplishment and renewed sense of confidence in your ability, new found potential and possibilities within you.

Have you been able to have that feeling lately?
~Rob

8 Foods that you think are healthy but really are not.

1. Diet Soda Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas.

2. Sushi made with white rice and imitation crab meat or vegetables Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad?They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.

3. Reduced-Fat Peanut Butter Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.

4. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.

5. Yogurt cups, especially those with fruit at the bottom Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar.

6. Fruit Juice, Dried Fruit, and Fruit Cocktail Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar.

7. Beans packed in sugary syrups such as Boston Baked Beans Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.

8. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.

It's your Trainer calling and it's time to pick up!

Happy New Year!
Another year, a new calendar, a fresh page has been turned over giving you the opportunity to make some serious changes in your life. What are your dreams for this New Year? I have been in the fitness industry for over 20 years and have helped ordinary people do some extraordinary things. I am sure you are thinking, here it comes~someone else's success story. But the only difference from the ones that do and the ones that don't is the ones that succeed BELIEVE they can. All you need to do is choose that you are worthy of everything wonderful that life has to offer. Whether it is dropping some weight, feeling stronger, have more energy, finding 1 hour a day that you can call your own, creating some peace in your life...whatever it is that you find yourself reaching for is attainable. You just need to BELIEVE that it is possible, when that happens the hard work is done. All you need to do then is "walk the walk" and I will be right behind you ~ shoving you in the back.

Are you in it, do you want it...do you BELIEVE in yourself? If so, I am here for you and I will motivate you to stay in the game.
New session starts January!

STUFF YOU NEED TO KNOW
I am now located in Medfield just outside the center of town. I offer a number of different programs, times, techniques and options to meet your specific goals. All you need to do is visit my website and check out the Sweatshop calendar for times and cost. You can also email me and I would be happy to answer any questions you may have.
I am only a click away. www.yourtrainercalling.com

STUFF YOU WANT TO KNOW
2010 has been a life changing year for me. I have been blessed with the birth of my grandson and my mom (as of 12/20) was diagnosed with extensive small cell, lung cancer. Beginnings and endings, life and the fear of death in one fragile moment. Life can hand you some challenges that feel at the moment are insurmountable, true grit is how you handle it from there. I have learned that strength comes from within and radiates outwardly to those around you. I BELIEVE as a daughter that I can make my mothers life as comfortable and full as it can possibly be and that my grandson will learn from his G~ma that anything is possible. All you have to do is think you can.

I wish you the best as we welcome in the New Year.
Let me make a BELIEVER out of you.

~Rob
www.yourtrainercalling.com

What are your goals?

Sometimes there are no words that can express what drives people, you just have to feel it. For moments like the one you are going to watch is why "I do what I do". People like the man you are going to see is what drives me to be my best, to stay at the top of my game helping people achieve their goals.
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,
~Rob

Rob's Advanced Step 10-1-10

Affirmation to live your best life.

I have been asked to write down the physical Mantra or "Mudra" that I give to my clients at the close of every class. Below I have the words that are said, followed by the physical movement.


Affirmation to live your best life.

1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)

2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)

3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)

4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)

5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)

6. But do this with physical strength.
(bring right arm across chest stretching shoulder)

7. ...and mental clarity.
(bring left arm across chest stretching shoulder)

8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)

9. Find new potential.
(Bring right arm up over head, reach and look up)

10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)

11. Find new possibilities
(Bring left arm up over head, reach and look up)

12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.

I hope this brings you as much peace as it brings me.

~Rob
www.yourtrainercalling.com

Tips on finding the right trainer~
By Jeff Cavaliere

I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob

4 tips to avoiding the Meathead Trainer!

Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.

The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.

So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!

1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!

2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.

3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.

4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!

Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!

Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com

It's your Trainer calling / Summer Camp!

Happy Summer!
Here is some information about the summer program and neat stuff I have going on at the Sweat Shop.

Stuff you need to know:

Free Kids Yoga class Wednesday June 23rd. Class will be taught by Lauren Durso (certified Yoga Instructor) 10:30-12:00 or 1:00-2:00, we are having the early class for younger kids, but all ages are welcome at anytime. Smoothies and granola provided by Jackie Alford and her Juice Plus products.

Want to "Get Jacked" & "Get Juiced"? I know what you are thinking but this is a different kind of "Juiced". This is a product that I have been taking and has made such a difference in my recovery period between workouts and a better over all feeling of wellness. I have never in my life taken any supplements or vitamins (I know I preach a lot but I personally never felt the need). I have started to take the Juice Plus tablets, it is a capsule that has all the vegetables and fruits in it that I need for my body to run at its best. Jackie Alford is going to be helping me educate my clients on this amazing product. If you have any questions about it feel free to contact her directly at jackiea125@yahoo.com. I will also have information about it on my website. www.yourtrainercalling.com. Juice Plus also has products for children to give them a balanced diet and added nutrition.

Monday June 21st, "Last Chance Workout!" If you would like to get one more beating in before you go away I will be holding an "extra" class on Monday the 21st 9:30-10:30. It is a $12.00 drop in to participate for everyone to enjoy. I want to give you something to remember me by as you pack up the SUV for the summer...snicker.

Summer Camp "Fit Club"- I will be cutting back to 1 class per week. We will start the 10 week summer program on Thursday June 24th. The class time will be 9:30 and the cost is $12.00 per class if you sign up. You can sign up for as many as you want at the cost of $12/pr class. If you would rather drop in the cost will be $15.00. The session will end on 9/2 and I will be taking the week of 7/10-7/16 off. My daughter Whitney is due to have her baby on 7/23, when we get close to that date please check your emails. If I am unable to make class I will send out a mass email to let you know.

Semi Private Training's & 30 Minute private Training's- I will be holding semi private training's on Tuesday morning at 9:00 and Wednesday mornings at 7:00 AM. Space is limited to 7 clients and the cost is $100.00, 1 training a week, over the course of 4 weeks. Let me know asap if you are interested in this type of training.
I also have 30 minute private training's available on the TRX suspension system. I have been working with my private clients with this program and I promise you all you need is 30 minutes to "get her done". It is an excellent way to increase muscle strength, endurance and balance. the cost is $50.00 for 30 minutes.

High School and College Athletes- If you have a high school or college athlete that needs to get prepared for preseason, the summer is the time to do it. This cuts back on injury, increases confidence and prepares them for the task ahead. I can train your child in any sport or area that they need to improve.

Stuff you want to know:
Summer is a great time to kick back and allow your body to relax and enjoy some time off. With that being said you don't want to lose what you have worked so hard all year to build. Here are a few quick facts too keep in mind.
It take 3 weeks of no muscle conditioning for you to lose your muscle and 2 quick weeks to lose your cardiovascular endurance. You can still have "fun in the sun" and your body too by training hard at least once a week.
Keeping fit during the summer also requires you to keep track of your calories. I like to zig-zag my food intake to maintain body fat %. I eat clean all week and get a couple of good workouts in and then relax and enjoy my weekend.
Weekend food can be the goodies that you love and when the week starts up again, cut back. This will help you stay in shape and still enjoy the summer. My summer mantra is "eating like a pauper during the week and party like a rock star on the weekends".

~Rob
www.yourtrainercalling.com

To nurture your family you need to nurture yourself first.

As women in today's society there are so many demands on us that fitting in time for ourselves is just another item on the "life list". When in reality it should be top priority. I am talking about 1 hour a day to call your own, no sharing, no have too's, just 60 short minutes. As your trainer I would say go workout, but as a woman I say ~ just find the time. Here is a short list helping you to navigate towards your personal wellness; finding and finishing the woman in you.

You don't have to be Super woman, remember she is just a cartoon character.
Don't worry if the laundry isn't done or you haven't looked up the latest Racheal Ray dinner for the evening, life will go on! Take 60 minutes and go for a walk, lay down on the floor and do crunches just for fun, learn a new sport, email your trainer on ways to change your eating plans.

Focus on your successes.
Concentrate on how good your body feels and the freedom you have when you carve out time towards wellness. Don't worry if you haven't broke the female record for speed walking...it is about consistency. If your plan is weight loss, embrace every half pound, it is less than you were yesterday. Focus on the positive.

Put weights before cardio.
So many women get "stuck" on the treadmill and then finish their workout with 15 minutes of weight lifting. They are missing a critical component and often rob themselves of effective training. Perform the weight training first and then finish up with a blast of cardio. You will see a more positive visible outcome.

Don't over do it.
So many times I see females start a workout program only to over do it and get either injured or bored. Limit yourself to 60 minutes then walk away! Too much of a good thing~is not better!

Keep an eye on your heart rate.
Women should workout at 75-85% of their maximum heart rate. This can be tested while you workout by saying (out loud) your name and address. If you can get the whole thing out in one breath, kick it up a notch. If you have to wait to speak to catch your breath you are working too hard. You want to be able to say 2-3 words and then take a breath. This is an easy way to test yourself as you are training.

Get support.
Females are pack animals...do what comes naturally. Find another amazing woman and workout with her. Set up groups and discuss your goals, short and long term.

Be self-supportive.
Is it going to be hard, yes. Is it going to hurt, yes. Is it going to make you feel like a new woman, give you new found self-esteem and confidence, help you look and feel better than you ever have...absolutely yes.

Make the commitment and find the discipline to complete the woman in you, she has been waiting.
Stay strong,
~Rob
www.yourtrainercalling.com

Hi Tribe,
Spring Training starts now! Monday March 15th is the start of our 8 week program to get you "beach" ready.

If you can answer "yes" to any of these questions, it is time to sign up for my
"SPRING TRAINING PROGRAM"!
1. The thought of putting on shorts makes you break out in a sweat?
2. You are wondering if bathing suits come with long sleeves?
3. Is your wine consumption now considered one of your food groups?
4. Are you getting winded changing the TV channel with the remote?
5. Getting out of your chair is your "leg workout" for the day?
If you have answered yes to one for more of these questions, it is time to get your assets to class!

For the Warriors that have been with me through the winter, it's time to rip and strip it up!

The only thing "the truth hurts" is Illusion!
~Julie Gregory

Things you need to know:
It's go time! I will be holding classes at the new Medfield location, 120 North Meadows Rd (rt 27). Group classes will be Monday and Thursday 9:30-10:30. If you would like to schedule privates or semi private training's just drop me an e-mail.

The session will be 8 weeks long and there will be no classes during April vacation. The cost is $96.00 for 1 class a week for 8 weeks, and $192.00 for 2 classes a week for 8 weeks. Classes will run from March 15th - May 13th.

Equipment:
If any of you have a step bench or weights hanging around your house please bring them in. We have been running short on equipment and I don't want anyone left without.

There will be days that we will go outside...keep a sweatshirt in your car!

Stuff you want to know:
OK, I am going to say it...the 4 letter word we all hate - DIET! It is time to get focused and be HONEST with yourself. The food you eat in private shows in public. Let's lean it out! I have attached the "Jillian Michaels 7 day detox diet" to this e-mail. This is only a 7 day diet. I do it every spring to "clean it up". It is a great way to shock your body into responding to the training's ahead.

Stay Strong and let's Get Jacked!

-Rob
www.yourtrainercalling.com

7 Day detox diet
Day 1
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato
20 raw or dry roasted unsalted almonds
Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 2
6 scrambled egg whites without butter or oil
1 can low sodium tuna salad (prepared with lemon and pepper only) on a bed of lettuce (you can used balsamic vinegar or itsp olive oil for salad dressing celery with 2 tsp peanut butter (natural)
6oz grilled chicken breast cooked with lemon and garlic.
Unlimited side of eggplant.
Follow-up with cup of dandelion tea.
Day 3
6 scrambled egg whites without butter or oil
5 oz poached salmon, cucumber salad
3 watermelon slices
6oz of chicken with unlimited zucchini
Day 4
6 scrambled egg whites without butter or oil
5 oz grilled Halibut with lemon and garlic, spinach salad
20 raw or dry roasted unsalted almonds 1/2 lb steamed shrimp, unlimited green beans
Day 5
6 scrambled egg whites without butter or oil
5 oz salt free ham with lettuce/spinach celery with 2 tsp peanut butter (natural)Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 6
6 scrambled egg whites without butter or oil
6 oz grilled mahi, 1 fresh tomato, 1/3 avocado
10 unsalted cashews
6oz chicken with broccoli and cauliflower
Day 7
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato carrots
6oz halibut steak with asparagus


drink 100 oz water each day. Can have green tea, dandelion tea, celery, cucumber, egg plant and watermelon as needed.
Do not over indulge in these items.

Caffine in a vitamin supplement for energy kick (lasts longer than coffee or coke). 5mg of guarana per pount. 40 min prior to exercise.
Best with white willowbark.

Tips for setting Goals...do you have the courage?

Commitment and courage: The magic force that makes the difference
Written by: Tony Robbins

Commitment is the ultimate decider of your goal setting success. If you’re not committed, you won’t succeed.

So what is commitment? When you are committed, you will do anything to reach your goal, no matter how hard, tedious, boring, scary...you will do whatever it takes to get where you want to go. If you have a lot of questions, doubts or resistances to taking action, start thinking about how much you really want your goal. Stop fooling yourself and pick one you are committed to! Committing to things takes courage.

But there are other reasons you need courage to reach success with your goals. When the going gets tough and you have a difficult period or long plateau, do you have the courage to stick with your goal even though you may not have any idea how you will actually reach it? You may even have an inner nagging voice that says; “you’ll never get what you want”.

Do you have the courage to create an exciting, grand vision for yourself? A big reason why people are not excited and motivated is that their vision is too small, it lacks power. Sometimes even exciting passion-filled goals have steps that are tedious, boring, hard...can you keep going when the going gets tough?
If you decide to create powerful, passion filled goals, you will probably need to make changes in yourself in order to achieve them. Do you have the courage to make those changes?

Here are a few things that you will need to do to be successful:
Take Action
Get out of your Comfort Zone
Commit to Change
Do whatever it takes
Don't give up
Get help when you need it
Take risks

If you would like to read more on this subject follow the link provided.
http://www.success77.com/25-34-goal-setting-commitment.htm
Stay Strong,
~Rob

Change the way you think, to change the way you look!

Change the Way You Think to Change the Way You Look!

You are hell-bent on finishing your final set of lunges. But your body is rebelling: Lunch is threatening to leap out of your stomach, and your legs are on fire. Just a few years ago, scientists would have blamed your sick stomach and screaming legs on energy depletion and lactic acid building up.

But more recent studies show that lactic acid actually feeds your muscles during a hard effort. In other words, it's trying to help you, not slow you down. "It's a good thing". What's really standing between your will and your workouts is your brain. In 2007, researchers at the University of Wisconsin measured electrical
activity in the muscles of exercisers while they peddled stationary bikes. As their performance declined, so did electrical activity, which is doled out directly from - you guessed it- your mind. Turns out your brain can give out on your muscles whenever it wants to - even if your body has enough energy left for 5 more sets. Of course, everyone has a true limit (don't try to bang out an Ironman tomorrow), but your brain often puts on the brakes sooner than necessary.

So why does your brain act like an overprotective parent? When you work harder than you are used to, your brain thinks, "We have no data on whether another set will damage her body. I better make her pretty damn uncomfortable by reducing electrical output to the muscles so she'll quit this nonsense", that's when you start to poop out and head for the showers.

But you can recalibrate your brain to chill - whether you're strength training or increasing your cardio endurance. The key is to train it to think "been there, done that" (Rob's voice saying...just say yes!). Exposing your muscles to fatigue in a systematic and progressive manner sensitizes your brain to the extra effort in a way that keeps it from freaking out about sudden changes.

One way to get this done is isometric exercises that work your body without actually moving the muscle. Instead, you hold specific contractions for a set amount of time (those times that I make you hold and I am screaming in your ear that this will make you stronger tomorrow). Dive into this heady isometric workout and within 5 weeks, you'll have your melon completely brainwashed. It is about changing the way you think to make it to the next level.

Stay Strong,
~Rob
www.yourtrainercalling.com

Fit Club Plus!

Fit Club Plus!
~ a whole lot more~

With personal trainer
Robin Shean
Starting June 8th!

F.I.T. = Fitness through Integral Training
Fit Club “Plus” is a totally new approach to personal training in a group setting. In this program you will receive personal interaction with the trainer as well as the added energy of a group. The program will incorporate weight management, fitness counseling, goal setting and methods to reach those goals. All levels of fitness are welcome, your program will be tailored to “fit” you! If you change the mind the body will follow. Join Rob to create the life you dreamed of.

TRAINING PROGRAM
DAYS AND TIMES!

NATICK GOLD’S
Tuesday 6:30 AM *early
Tuesday 9:30 AM (studio)
Thursday 9:30 AM (outside)

MILLIS GOLD’S
Monday 9:30 AM (outside)
Wednesday 6:30 AM *early
Fit Club is offered to members for free at Natick Gold’s
Wednesday 10:30 AM & Friday at 7:30 AM.

TRAINING PROGRAM
RATES

· 8 week group training packages now available!
· $96.00 for 1 hour a week for 8 weeks.
· $192.00 for 2 hours a week for 8 Weeks.

ATTITUDE

ATTITUDE
By Charles Swindell

The longer I live, the more I realize the impact of attitude in life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for the day. We cannot change our past… we cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you. We are in charge of our attitudes.

What is true fitness?

What is true fitness?

People often ask me what can they do to be “fitter”. Should they do more cardio, should their bench press numbers be higher, should they totally eliminate sugar from their diet?

Fitness to me (personally) is how I feel physically and mentally at a given time. You can’t be physically fit if your not feeling mentally fit.

Your fitness level ebbs and flows just like the tides of the ocean. At any given time you can be “fit” physically but still have nagging questions in your mind about “what’s next, am I missing something”? The moment of true fitness is when both of these elements come together as one.

When you do achieve true fitness, you won’t be able to leap tall buildings in a single bound or decipherer the Pythagorean Theorem. What you will feel is an over whelming sense of confidence in yourself, your body and the decisions you make. The nagging voices of self doubt will quiet and your journey towards your perfect life will be easier.

I am sure you are saying to yourself, “awesome, how very Zen” but what am I going to do about the 2 dozen Christmas cookies that have found their way to my hips? This is where you need to flex your mind muscle. The one that drives to you show up to class, the one that forces you to work harder than you thought you could. Have confidence in yourself, knowing that you have the tools to increase your fitness level.

Don’t hope or wish something to happen, that’s the first excuse for failure. Make it a fact in your mind. When the mind believes it…it’s true. Goals are not met over night, it takes hard work, and anything worth while does.

Here are my personal experiences with true fitness in the last month.

Where I succeeded:
It was Christmas morning and my parents came over to spend the day with us. I was so happy to see them (Dad is 72 and has diabetes and a heart condition) they looked exhausted and sat down in my kitchen. I went over and hugged my Dad, told him how much I loved him and then went to do the same to my Mom. I heard a crash and my daughter screamed. My Dad (6’ 2” 230) was face down on the tile floor. He was not moving, and the way he was laying on the floor looked contorted. In that split second my heart went to my throat and a flash went through my mind that this was how it was going to end, and then something else took over. My mind went calm; I ran over to him and flipped him over like a toy doll. His face was cut and he had damaged his teeth. I brought his head back and listened for breath with my hand on his chest. I was counting out chest compression and breaths in my head when he finally gasped for breath. My dad had passed out, no heart attack thank God. At that moment while talking to him and reassuring him that I was with him, I felt strong. I was confident in what I was doing and calm in my mind.
My best Christmas gift this year was being able to hug my father a second time on Christmas day.

Where I failed:
I have an injury…OK, I have said it. My knee is not working as it has for the past 49 years, I have found my kryptonite. I ignored it and pretended that it wasn’t “real”. This has been going on for the past 2 months. A month ago when I noticed that I was not able to sit crossed legged or kneel, I started to panic. Self doubt settled in and denial took over. My decision making became questionable. My “temple” was faltering. It has taken a lot for me to seek outside help and stop the denial. I have started physical therapy for the affected area. Physically I was unfit and that in tern crippled me mentally. Time has passed and I am happy to say that my physical therapist (Jamie Berenson) has helped me tremendously and I am getting better. I am monitoring my recovery and if I am not satisfied with my progress, I will move forward to the next level of repair.

As you can see, I too have the ebb and flow of fitness. I am determined to continue working on my journey and embrace each step.

As we move forward in the New Year let’s not make any half hearted resolutions, but ask yourself the question “what is my true fitness?” What part of your journey to true fitness needs to be worked on? Do you need to feel strong physically, do you need to feel more confident in yourself, do you need to flex your drive muscle?
Whichever part of your being needs training I am there for you, all of me.
Stay Strong,
-Rob

The economy and your fitness

The Economy and your Fitness;
How could I write about fitness this month and not mention the economy? The sky isn’t falling but damn, it sure is raining hard! During hard times the first thing people let go of are the frills. My question to you is; do you consider your mental and physical well being a frill? Exercise should be part of your everyday life. I liken fitness to brushing your teeth. We must incorporate some sort of physical activity in our daily lives.

So let’s look at how we can manage our money effectively ~ and not let it manage us. First of all if you have a gym membership make sure you go! Pay for things that you use…not things that you should use! If you are not using your membership put it on hold and do some fitness shopping. Many gyms and fitness facilities will allow you a day pass for free. Take advantage of this. Buy a bike, skis, take dance lessons; put your money to work for you!

Are you a cave dweller or a pack animal? We are all different, some like to workout independently and have the drive to motivate themselves, others need a group to get them fired up. Find out what type you are and find a program that is effective and your “style” of fitness. I see so many people on treadmills…alone and miserable, take the chance and walk into a Zumba class or power yoga, you may surprise yourself.

Beware of the Trainer that fosters dependency. I strongly believe that as a trainer our job is to teach you how to train yourself. We are certified in our field to show you safe effective workouts to help you reach your goal. You don’t need to pay someone 3 times a week to count for you…or be your friend. I see so many people become dependant on their trainer to “get them fit” when really it is all about you. Your trainer should be available to answer questions, tweak your program and listen to you…without charging you. I am sure this sounds like I am shooting myself in the foot, but I truly believe the results and strength comes from the client, we are just the messengers.

Change it up! I know you are tired of hearing this but doing the same thing day in and day out gives you the same results. If you run on a treadmill for 3 miles every day your body will consider that “normal” for you and you will maintain your current fitness level. If you want change (in your body)…you have to initiate change (in your program). People don’t understand why I would bother changing my muscle conditioning workouts and step choreography every week. I do this so your body is challenged in a different way ~ every 7 days. If we did the same movements it would take 2 short weeks for your body to adapt, not to mention the injury factor of repetitive muscle actions.

You want Change? This seems to be the direction everyone is going. If you want change, first you need to reflect and decide what isn’t working for you. At the end of the day, no matter what happens, we are left with the bodies that God gave us. We need to live well, not ignore our physical, mental or spiritual wellbeing. The change is within you, it is within all of us…we just have to want it bad enough.

Are you ready?
~Rob

Why it is important to get your ZZZ's ~ Lack Of Sleep Takes Physical Toll

Lack Of Sleep Takes Physical Toll
Experts Suggest Adults Get At Least 7 Hours Per Night


BOSTON -- Scott Kitch spends his days working at a hospital in Oklahoma, testing patients for deadly diseases. But NewsCenter 5's Liz Brunner reported Wednesday that until recently, he was putting his own health on the back burner.
How Much Sleep Do You Need?
"Well I just didn't face reality, really," said Kitch.
The reality was that he wasn't getting enough sleep. Snoring and sleep apnea kept him up almost all night.
"It does so much damage to the heart, it's unbelievable," he said.
A recent small study found that when healthy young men slept just four hours a night, within six days their bodies developed symptoms of diabetes. Without enough sleep, their bodies, doctors said, couldn't process sugar properly.
"It alters a part of the normal body chemistry," said kidney specialist Dr. Richard Wood, of Oklahoma's Mercy Hospital.
Wood said a lack of sleep, even on a short-term basis, can trigger stress hormones and proteins that increase the risk of heart attack and strokes. Lack of sleep can also affect a hormone called leptin, which controls hunger. Not getting enough sleep can make a person's body think it needs more food, leading to weight problems that can put additional stress on the heart.
"We have early coronary disease and early stroke in people that are too young to have that occuring," said Wood.
Kitch's health struggles were a wake-up call. He has made changes -- taking medication and making an effort to sleep better.
"My whole life has turned around. I'm focusing on getting myself in better shape," he said.
How Much sleep do you need?
4-8 Mos.: 14-15 hours/day
9-12 Mos.: 12-13 hours/day
1-3 Yrs.: 12-14 hours/day
3-6 Yrs.: 10.5-12 hours/day
7-12 Yrs.: 10-11 hours/day
12-18 Yrs.: 8-9.5 hours/day
Adults: 7-8 hours/day

The importance of sleep and weight loss.
If you’re cutting back on sleep time to hit the gym, you might do better to stay in bed. “Sleep deprivation can cause hormonal changes that contribute to weight struggles, tummy fat and declining muscle mass,” says Eileen Silva, Ph.D., N.D., co-author of 'A Healthier You.'

Here's why: During sleep, fat cells in the body produce an appetite-regulating hormone called leptin, which tells your brain when it's time to stop eating. Lose enough sleep -- and miss out on producing leptin -- and you’ll experience intense carb cravings and eventually the dreaded ab flab.

Here's how to make sleep your weight-loss weapon:

Establish a Pattern: Go to bed and wake up at the same time each day –- even on weekends. And invest in a comfortable mattress and pillows. Quality sleep is worth a few extra dollars, particularly since it’s likely to increase your productivity during daylight hours.

Wear Yourself Out: “Physical activity promotes the deep, restorative stages of sleep,” says Silva. “And if you’re well-rested, you’ll have more energy to work out.” But unless you’re doing yoga or meditation, try to squeeze exercise into the early part of your day. High-intensity workouts just before bedtime can release endorphins, which make it difficult to sleep.

Make a Five O'Clock Rule: Avoid alcohol, tobacco and caffeine (chocolate, coffee and colas) after 5PM. Even though alcohol is a depressant, it interferes with the quality of sleep. As stimulants, caffeine and nicotine not only impact peaceful slumber, but they can prevent you from falling asleep altogether.

Chill: Stress is one of the biggest obstacles to restful slumber. Use a journal to get out all of your anxious thoughts, listen to soothing music, read a novel, meditate or take a warm bath before bed. And don’t try to go to bed hungry. Eating a light snack may help promote the onset of sleep. Go for graham crackers and a glass of skim milk. “Dairy snacks like cheese and milk are high in the amino acid tryptophan, a natural sleep aid,” says Silva. --Amy Paturel