Popcorn

Food Spotlight:

Today I had a craving (yes, I get them too)  for some popcorn.  So here is my fav pick…

I really enjoy Newman’s Own Oldstyle Picture Show Microwave Popcorn (whew, that is a long name).  Of course, doing it the old fashioned way is always best …you want quick, Newman’s is a good choice.  They sell them in 100 calorie packs.  It’s all natural and no trans fats.  An added bonus – all the profits (after making the product) that Newman makes goes to charities!

Pair it with some nuts, low fat cheese stick or Shaklee protein shake and you’ve got a great snack!

Breakdown:

100 calories/bag, 2.5 Fat, Carb 18g, Fiber 4g, Protein 2g

“I saw results within the first 2 weeks and continued to see results (lost inches, felt stronger, more energy).  Nicole is an excellent instructor. She changed each session with new challenges and different routines.  It is never boring.” – SIU Boot Camper

About the Author:

Nicole Simonin is a local South Jersey fitness expert recognized for her well-rounded approach to health and fitness.  Nicole’s mission is to spread the truth about weight loss and how to become healthier.  Nicole’s S.H.A.P.E. Method Boot Camps have been helping many South Jersey residents reclaim their body.  To learn how Nicole can help you achieve your fitness goals, visit shapeitupfitness.com

Want to help me spread the word about health and fitness?  Forward this to your friends and family or share it on your Facebook, Twitter, etc. Thanks in advance!

Are You Positive?

Are You Positive?

Having a positive attitude is a key factor to achieving your health and wellness goals.  Focusing on what you do have (your family, your health, roof over your head, food in the cabinets, etc.) instead of what you don’t have will help you stay positive.  The difference between people who succeed versus those who fail is usually a positive attitude.  Did you ever notice the positive people that roll with the punches are the ones who usually land on their feet? Not just in fitness but in life. 

Right now, I’d like you to make a commitment to yourself.  Sit down and figure out how many days you are going to exercise and for how long.  Making firm goals will help you stay consistent.  Then hold yourself accountable.  If you say you are going to workout 3 days a week for 30 minutes then stick to it.  No excuses.

Then let me know how you did

Here’s what a SIU client has to say:

What I like best is the energy that I have and knowing that I truly am getting my old body back……slowly but surely. I notice my recover period  after strenuous exercises is much shorter and my endurance is improving greatly. Nicole is very knowledgeable, good supporter, encourages everyone continuously, and uses variety which is wonderful.~Rochele M.

 

About the Author:

Nicole Simonin is a local South Jersey fitness expert recognized for her well-rounded approach to health and fitness.  Nicole’s mission is to spread the truth about weight loss and how to become healthier.  Nicole’s S.H.A.P.E. Method Boot Camps have been helping many South Jersey residents reclaim their body.  To learn how Nicole can help you achieve your fitness goals, visit shapeitupfitness.com

Want to help me spread the word about health and fitness?  Forward this to your friends and family or share it on your Facebook, Twitter, etc. Thanks in advance!

10 Ways To Keep Cool When It’s H-O-T

10 Ways To Keep Cool When It’s H-O-T

 Keeping cool when temperatures reach record highs isn’t just about comfort.  Dangerously high temperatures can result in heat-related illnesses.  Here’s a few tips to help you keep cool all summer long.

1. Wear loose-fitting clothing, preferably of a light color.  Try a fabric designed to wick away sweat (such as you find in workout clothing).  If you prefer cotton, make it thin and light.

2. Change your workout time.  If you workout outside, take advantage of cooler times (early morning or late evening).  If you can’t change the time of your workout, scale it down by doing fewer minutes, walking instead of running, or decreasing your effort.

3. Stay hydrated by drinking plenty of water along with sports drinks or other sources of electrolytes.  Avoid caffeine and alcohol as they promote dehydration.

4. Try lighter and cooler foods, including frequent small meals or snacks containing cold fruit or low fat dairy products.

5. Fans can help circulate air and make you feel cooler even in an air-conditioned house.

6. Take frequent baths or showers with cool or tepid water.

7. Keep plastic bottles of water in the freezer—grab one when you’re ready to go outside.  As the ice melts, you’ll have a supply of cold water with you.

8. If you don’t have air-conditioning, arrange to spend the hottest part of the day in a shopping mall, public library, movie theater, or other public space that is cool.

9. Spritz yourself.  Keep a spray bottle of water in the refrigerator, and when the going gets hot, give yourself a good squirt.

10. Ditch your shoes.  As the sweat on your feet evaporates, it cools the skin and the blood in your feet. That cooler blood is then sent to other parts of the body, giving you a greater sensation of coolness.

Be sure to use common sense, if the heat is too intolerable, stay indoors when you can and avoid activities in direct sunlight or on hot asphalt surfaces.  And don’t forget that pets also need protection from dehydration and heat-related illnesses too.  This summer already feels like it’s going to be a hot one, so use these tips to keep cool.

Nicole Simonin is a local South Jersey fitness expert recognized for her well-rounded approach to health and fitness.  Nicole’s mission is to spread the truth about weight loss and how to become healthier.  Nicole’s S.H.A.P.E. Method Boot Camps have been helping many South Jersey residents reclaim their body.  To learn how Nicole can help you achieve your fitness goals, visit shapeitupfitness.com

Want to help me spread the word about health and fitness?  Forward this to your friends and family or share it on your Facebook, Twitter, etc. Thanks in advance!

Pumpkin Pancakes

Directions

1. In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt, stir into the pumpkin mixture just enough to combine.
2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Amount Per Serving

Calories: 278

• Total Fat: 7.2g
• Cholesterol: 40mg
• Sodium: 608mg
• Total Carbs: 45.8g
•     Dietary Fiber: 2.6g
• Protein: 7.9g

Compliments of AllRecipes.com

July 4th Recipes

 
Have a great 4th of July Weekend!!  

Here are some recipes to help keep it healthy this weekend  

Also, take advantage of the beautiful weather we are expected to have and go out and play!! Walk in the park, play frisbee just be active! 

Nicole Simonin 

Hawaiian Chicken Kabobs 
 
Prep Time: 10
Minutes
Cook Time: 20
Minutes
Ready In: 2 Hours 30
Minutes
Servings: 8
“A light marinade of soy sauce, brown sugar, and sherry with sesame and spices
tenderizes these chicken pineapple kabobs into an aloha grilled dream of a dish!”
INGREDIENTS:
3 tablespoons soy sauce
3 tablespoons brown sugar
2 tablespoons sherry
1 tablespoon sesame oil
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
8 skinless, boneless chicken breast
halves – cut into 2 inch pieces
1 (20 ounce) can pineapple chunks,
drained
skewers
DIRECTIONS:
1. In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger,
and garlic powder. Stir the chicken pieces and pineapple into the marinade until well
coated. Cover, and marinate in the refrigerator at least 2 hours.
2. Preheat grill to medium – high heat.
3. Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill
15 to 20 minutes, turning occasionally, or until chicken juices run clear. 

Nutritional Information

Amount Per Serving  Calories: 203 | Total Fat: 4.2g | Cholesterol: 61mg 

Are You Taking The Path Of Least Resistance?

Are you taking the path of least resistance?

Think about this for a moment…”there is no easy path to weight loss”.  Losing weight and keeping it off is very challenging.  If it was easy then we wouldn’t be bombarded every day by quick fixes, diet pills and new exercise gadgets “guaranteed” to work.  Are you someone that has a closet full of gadgets collecting dust or worse popping diet pills? Are you a quick fix junkie?  You need a reality check!  If you want to lose weight and keep it off some things have to change.  Your current lifestyle has caused you to gain weight.

Here’s an exercise I like to do with my campers…close your eyes and envision how you are present day.  Now, if you continue on your current path what is your life going to be like 1 year from now…how about 5 years….and 10 years.  Now what will happen if you choose a healthier lifestyle…how do you envision life in 1 year…5 years… and 10 years from now.  So, which path do you want to be on?

If you chose the easy path, start writing out your will.  Most often the easy path involves diet pills, low calorie dieting or drastic measures.

Now what about the health and wellness path (a.k.a. the harder path)….ya know eating right and exercising.  Crazy idea isn’t it?  That you can actually get in better shape by moving more and making healthier food choices.  This path can be challenging and frustrating but it’s all part of the process.  It’s like being pregnant and going through child labor.  These times are not the most pleasant times – hormones raging, body expanding and labor (well if you’ve had kids then you know what a fun time this is)….but when you finally hold that little baby then you know it was all worth it.  Same is true about getting healthy.  Yeah, it might be longer than 9 months but if you are diligent you will get to the point where you are really happy with the way you look and feel about yourself.

I don’t apologize for the tough love.  I do it because I care enough about you (even if I have never met you).  If you are unhappy with yourself because of your weight I want to help you.  And blowing smoke and stoking your ego isn’t going to cut it.  You need a reality check.  Weight loss is hard!  This is not to discourage you from trying.  This is so when it does get hard you will stay focused and avoid quitting. It is time to take care of yourself and know that you are worth it.  You can make all the excuses you want why you can’t workout but in the end they are just that –excuses.  Action is what is going to save you.  Whether you decide to take action at Shape It Up or some other venue it doesn’t matter to me…just do something!

So stop dreaming about some magic bullet that claims to make your weight and inches disappear overnight.  It does not exist.  The key is to take one day at a time.  Make a promise to be good to yourself for the rest of your life. Invest in yourself today and take that step!  As scary as it may be you’ll be glad you did.

Nothing in life worth having comes easy!

Nicole Simonin

Want to get more articles like this? Make sure you are getting Fitness Solutions FREE e-newsletter!

Here’s what a SIU client has to say:

I would call this experience “body-care.”  My daughter convinced me (to join) when I saw the results that she showed after only six weeks.  I feel so much better than I did when I began.  I feel stronger, lighter, and happier.  It is a lot of work each and every class.  Actually, this is the kind of work that it takes to make the body feel so healthy.  It is something that is necessary if your goal is to keep yourself in good working order.  We take our cars to the shop to get a tune up and this is exactly the same idea–a tune up!  I have four grown children and five grandchildren and I can keep up with all of them–even when they are all together, haha!  I like how good I feel and I am very proud of how hard I have worked and how wonderfully this program is put together.

I have gotten so many compliments.  It would take too long to write about them all but suffice it to say, they were all about how my figure has improved, my skin looks younger(that’s the one that takes me giggle the most!), and that my arms are so very toned!  I told my male cousins, who I used to lift weights with as a kid, how many pushups I can do now and they really were surprised.

In the end it’s nice to get compliments, but the reason I joined is to achieve and maintain good health.  This is the best place I have ever found it.  We discuss meals, struggles with dieting, and many great ideas to find solutions to eating habits that don’t work. 

I only have very positive things to say about this experience.  I am completely satisfied and I feel confident that anyone who decides to consider improvements in their shape, health, and overall well-being can benefit tremendously by signing up and shaping-it-up!

Life is Better!

Roxy Decktor

About the Author:

Nicole Simonin is a local South Jersey fitness expert recognized for her well-rounded approach to health and fitness.  Nicole’s mission is to spread the truth about weight loss and how to become healthier.  Nicole’s S.H.A.P.E. Method Boot Camps have been helping many South Jersey residents reclaim their body.  To learn how Nicole can help you achieve your fitness goals, visit shapeitupfitness.com

Want to help me spread the word about health and fitness?  Forward this to your friends and family or share it on your Facebook, Twitter etc. Thanks in advance!

Healthy Pot-Luck Picnic

 

Thanks to all the campers who came to our Healthy Pot-Luck Picnic!!!     

We had a great workout to start off with and burned off those calories so we could enjoy our picnic!     

Over the 1st half or our boot camp season, I have met some incredible women.  All the new campers come in with the same look  ”what did I get myself into?”  and are comparing themselves to other campers …but after a couple classes they become aware that everyone is at a different fitness level and everyone is working at their hardest level.  They realize that not everyone is looking at them but focused on what they are doing….and that’s what it’s all about.  The S.H.A.P.E. Method is about your personal journey and how you are going to reach your goals.  So far we’ve had some personal bests:     

from Sharon, who “can’t” run,  is now running (and is getting better at it each day!)…     

 to Sue finally doing  a full push-up!…     

     

Pat losing 16 lbs and 3.5% body fat…     

    

Christy shaving 2 minutes off her running time (and slimming down her thighs)…     

Mary cut 2 minutes off her running time and accomplishing a 5K…     

Tara  losing 10 lbs and 6% body fat…     

     

Dawn quitting smoking (YEAH!!!!)…     

There is one person who absolutely amazed me this season… I didn’t think this woman was going to make it past week 1.  When she first started, she had a lot of questions  and was incredibly unsure of herself.  After having a couple breakdowns followed by some breakthroughs this woman is a totally different person than the one I met back in March.  She is stronger, more determined and more self-confident. She has tackled obstacles along the way and will not give up.  She has lost 37lbs and 7% body fat!!!  She truly deserves to be recognized for her support  to other campers and SIU along with her unwaivering committment to herself….     

And our winner of most improved…     

Shelle McGovern !!!     

    

These are just a few of the accomplishments of these inspiring women.  I am grateful to have such a rewarding job and it’s because of the great campers that attend class.  Each camper brings something special to SIU Boot Camp and our boot camp family is growing (and shrinking in inches) everyday!      

Thanks for making SIU Boot Camp Special!     

Nicole Simonin     

If you would like to join our boot camp family click here to request  your FREE Trial Class….     

still not sure? get your FREE e-book on “How to Lose Weight Quick”

I Am So Glad I Joined Boot Camp

     6 weeks ago I knew that I had to do something to lose weight and become more active.  After having my hip replaced I became very lazy and I came home from work, after sitting all day, and I would sit on the couch and watch tv and snack.  I put on about 20 lbs.  What really woke me up was having a blood test done to test my cholesterol level and finding out that I was borderline diabetic.  I was determined to get in better shape and change the way my lazy lifestyle was causing other health problems.
     After the first couple Shape It Up Boot Camp classes, I thought I was too old to do this. I thought about quitting but I continued to go to class.  I was doing a little better each week. Nicole would not let me shortcut any exercise because I was tired.  Boot Camp is not easy but after the hour is up, the rest of the day I keep going and I do not think of sitting down or napping like I did a couple months ago.
  I looked forward to each class and I tried to do a little more each class. I have more energy every day and I have a new outlook on buying my food and eating food.  I have lost 11 pound. I am so glad that I joined the boot camp.
Thank you Nicole for you patience, persistence, and caring.

~Pat Nardella

I Feel Like I’ve Accomplished Something Great!

Before boot camp, I felt hopeless.  I had worked out at the gym 5 times a week, met with a trainer once a week for 6 weeks, cut out “white” stuff, reduced the amount of sugary crap I was eating, and lost not a pound.  Then I hurt my back but tried to keep exercising.  After 8 months of not really exercising, I knew that I needed to start again.  I wasn’t happy.  I found out about the Shape It Up Boot Camp program at the park and thought my prayers had been answered.  This was going to be it!  During the first 2 weeks, I was enjoying boot camp so much.   I was feeling stronger and I wasn’t feeling as flabby.  I loved trying to do everything at class even if I couldn’t do it all.  It was great.  I love the classes.  They are challenging and after every one, I feel like I accomplished something great.  That is what kept me coming back. ~ Angie Farls

Shaved Off About 2 Minutes Running Time

When I started the SHAPE program, I was not unhappy with myself but I was not happy either.  I felt that I needed to be stronger and weigh a little less in order to be more competitive in the local triathlons. Compared to the other female athletes my age I am pudgy as well as a weak cyclist because I lack power in my legs. I frequently was placing fourth in my age group in a sport that only awards to third place, and I was very frustrated….Once in the SHAPE Boot Camp, I felt like I was getting stronger but I was not convinced that that was going to translate into speed…the food plan was illuminating.  After I had to keep track of my food honestly for one week, even I could see where I was making some serious eating errors….[6 Weeks later] I am now at the lowest weight ever in my racing career. I am happier with the way I look and I know that I have to keep this up if I do not want to go right back to my old pudgy running self.

During Boot Camp Christy finished  her race 2^nd in her age group and 7^th woman overall!  For her 5K run course she had a best time in March of 27:49 during a straight 5K, today I did a 5K split (after the bike and swim) of 26:52. “That improvement is definitely from boot camp classes. Bring on more hill runs!” ~Christy Beal

 Christy has shaved almost 2 minutes off her running time in only 6 weeks! Has slimmed down in her thighs and has lost 2% body fat.

Next Page »