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

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

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 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!

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

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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!

I get so annoyed whenever I see a diet pill or quick fix commercial!  These commercials are specifically targeted towards America’s obsession to lose weight fast.  You didn’t get overweight overnight so you certainly aren’t going to lose it overnight. A healthy weight loss is 1 to 2 pounds per week.

$14 Billion is spent by American’s each year on diet pills! That is crazy! So you know with that kind of revenue these quick fix companies are not about to pull their products off the shelf over a small thing like making the consumer very unhealthy.

Did you know that 99% of diet pills are not regulated by the FDA? So how do we know what is safe and what claims are accurate.  Most companies have “scientific tested” products but take a closer look at who are these scientists.  9 times out of 10 they are the companies hired scientist. So of course they are going to promote the product (they aren’t going to get paid if they go against the company). This is one of the major reasons I like Shaklee products.  They are independently tested and blind tested (meaning no one knows who is getting placebos or the real thing).

YOU DON’T NEED DIET PILLS TO MAKE YOU LOSE WEIGHT! Did you ever read the fine print at the bottom of these commercials?  It usually says something like “effective when combined with exercise and healthy eating”.  So why waste your money on a pill that you could get the same results without taking the pill?!

Yes, exercise and eating healthy is the secret to losing weight.  That’s it.  No magical pill. Just hard work and determination that you can succeed is all you need. Stop investing in quick fix schemes and diet pills and starts investing in yourself you are worth it!

Nicole Simonin

“I knew I had made the right decision”

Six weeks ago I started the SHAPE Method Program with Nicole Simonin.   I had my fourth baby in October and had slowly been working towards regaining my pre-pregnancy feeling of wellness and strength.  I had gotten back into the habit of regular cardiovascular exercise and making smarter food choices on my own, but I always hit a wall when it comes to strength building exercise.  I knew I needed some motivation and guidance to get myself on the right track and I knew from prior experience with Nicole that she would be able to provide the support I needed.  

Three weeks into the program I knew I had made the right decision.  I was beginning to feel stronger and more confident.  My children were starting to talk about “Strong Mommy”.  I enjoyed getting outside and spending time in the fresh air with other strong and empowered women.   I would sometimes get tired and there were many days when I did not feel like getting everyone [her 4 kids] out the door to get to class on time, but once I was there the other class participants would provide words of encouragement and wisdom and I always left class feeling energized and ready to take on the rest of my day with a positive attitude. 

Now, after six weeks in the program, I am excited to continue on to Phase Two.  I look forward to the workouts.  I can feel my own energy and strength increase during the class.  I am almost back to my pre-pregnancy self.  I feel healthy and well and am looking forward to the next six weeks!  I hope to keep up the workouts.  They provide a balance to my routine and keep me interested in my path to wellness.~ Tara Kern

Tara has lost 8lbs and 5% body fat in just 6 weeks at the S.H.A.P.E. Method Boot Camp

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. Thanks in advance!

It’s very easy to get bogged down with every day activities.  Take the time to pat yourself on your back when you’ve achieved even the smallest accomplishments. 

By celebrating your small victories, you will have a heightened feeling of accomplishment that will definitely keep you motivated and one step closer to your goal results.  So regardless of how small the step (not eating the doughnuts at work)… Celebrate the little things in life!

The Man in the Glass ~

When you get what you want in your struggle for self

and the world makes you king for a day,

just go to the mirror and look at yourself

and see what that man has to say.

For it isn’t your father or mother or wife

whose judgment upon you must pass.

The fellow whose verdict counts most in your life

is the one staring back from the glass.

People may think you’re a straight-shooting chum

and think you’re a wonderful guy,

but the man in the glass says you’re only a bum

if you can’t look him straight in the eye.

He’s the fellow to please, never mind all the rest,

for he’s with you clear to the end.

And you’ve passed your most difficult test

if the man in the glass is your friend.

You may fool the whole world down the pathway of years

and get pats on the back as you pass.

But your final reward will be heartache and tears

if you’ve cheated the man in the glass.

Dale Wimbrow, 1895-1954

 Have a great day!

Nicole Simonin

P.S. Check out my “Almost Cannoli” recipe here and Mocha Ricotta Creme here

Getting into better shape (losing weight and inches) is great for improving your health.  But what people sometimes forget is the energy boost you get from being fit! You will feel better throughout the day.  And the best part is it’s contagious, you have more energy for your family and everyone’s mood and energy levels feed off of yours.

Here are some secrets to feeling peppy!

1. Focus on your health.  Most people are focused on those numbers on the scale.  Why not focus on improving your overall health.  Yes, those numbers are important but they are not the whole picture.
2. Stop making excuses.  Everyone is busy…you, me and the person right next to you…how does one fit exercise in and not the other.  Make the time. Period.  Maybe your health isn’t that important???
3. Pat Yourself on the Back. Pay attention to the small successes and be proud of what you have accomplished rather than thinking how far you still have to go.
4. Find something fun.  If you don’t enjoy it you aren’t going to want to continue doing it.  If you are not a gym person, find an alternative fitness group.
5. Stop looking behind.  Focus on today and tomorrow not the past.  Stop beating yourself up for what you did. Learn from your mistakes and vow to improve yourself for the future.  Every day is a fresh start.

We all have a little voice inside our head (maybe you’ve named yours Jiminy Cricket – just kidding …we hear this voice all day long.  Sometime it tells us positive things and then other times not so positive. Like when we find a task getting hard, this little voice sometimes tells us to “give up it’s too hard and can’t be done”.  I hear the phrase “I can’t do it!” quite often in my line of work. My response: “You CAN do it.  You can do anything you put your mind to.”  It might not be easy at first but if you keep working at it you are going to see that your body can do some miraculous things.  I love hearing how clients who started off feeling like they can barely get through boot camp class and then couple weeks later  they are stronger, more energized and are doing things they couldn’t have done before coming to boot camp.
The key to being successful for the long haul in your fitness journey is to stay positive, ignore the negative voices and keep fighting for your goals.  Don’t beat yourself up over how much weight you’ve gained or the bag of cookies you ate without realizing it…do something about it!  Jump back on the wagon and enjoy the ride!
Saturday March 20th, we had a great group of women come out and try the Shape It Up Sample Boot Camp Class.  I couldn’t of asked for a better day!  
It’s really refreshing to get outside…smell the fresh air.  After all the snow we’ve had it’s almost like everyone is coming out of hibernation….and what a great way to kick off the season with determined women ready to attain their fitness goals! We have a few more spots open before I close the registration for the “Shed Those Winter Pounds!” Boot Camp.  Click here to check what is available http://www.shapeitupfitness.com/calendar/
If you came out this past Saturday, I’d love to hear what you thought of class.  Please feel free to leave a comment below.

Sharon and Gina warming up

Hope you are enjoying the lovely weather…this week is supposed to be pretty good! 

We live on 7.5 acres of land and in the middle used to be dry land…we now have a duck pond in our backyard!  No lie… we now have about 30 ducks living in our backyard.  I told my husband if we sold the house right now we could say we have lake front property! – lol! You can check out our “lakeside” pictures at the end of the blog today.

3 Helpful Tips to Stay on Track!

1. Schedule your workouts

Yes, you heard right Treat this time like a meeting with your boss.  A meeting you don’t want to miss! Depending on your level of fitness, you might pick 2 days to start off with or schedule in 6 days per week.  Block off the time and make it high priority. 

2.  Prep your food and drink

The night before prep all your meals and water for the next day.  This way you aren’t scrambling around in the morning for healthy foods.  Chances are if you are in a rush you’ll grab the first thing you see or worse you’ll “stop off” somewhere to get food on your way to work.

3. Prep workout bag

The night before, get your workout gear in one bag and leave it by the door with your car keys attached to the bag. Better yet have an extra workout bag in your car so you never need to miss your workout appointment.

 After one week, this will become a routine and will alleviate some morning stress!

Nicole Simonin

Shape It Up Fitness

609-501-0587

 P.S. Join us March 20^th for our Sample Boot Camp Class!  We only have 4 more spots open for this Open Class!  For more info go to www.ShapeItUpFitness.com or call 609-501-0587

~Nicole Simonin

Care to share a similar situation?  Please leave your comments below.

Congratulations to all the winners!

New Year, New You Contest:

Tammy Waddington

 It was a close run but in the end Tammy Waddington won the New Year, New You Contest.  She received a gift certificate to Mary Kay Hair Designs, a Massage by Maritta Visco, portrait shoot by Inovation Creations and $100 gift certificates to buy some new clothes!

The Your Best Body Challenge:

This 12 week program tests the perserverance of each participant. Some only make it the first day while others are committed to see it through and those are the ones who are going to achieve their goals. Kudos for those  who came every week in rain and shine!

The 2nd Runner Up:     Heidi Klincewicz

 Heidi won a gift bag full of goodies from Pet Value, Jim’s Pizza, Cousin’s Garden Center, Running Co of Mullica Hill, Mullica Hill Photography Studio.  Congratulations to Heidi!  She worked hard at each session and saw results. Here is what Heidi had to say about her experience…

“12 Weeks ago I was very frustrated and uncomfortable in my own skin.  After having a baby in August, I was anxious to begin working out and losing the baby weight.  However, I didn’t know where to begin or how to motivate myself to do it.  Then a friend told me about the challenge.  I knew it was exactly what I needed to get me started. After week 1, I realized how incredibly out of shape I was. But after the class that day, I knew I didn’t want to feel like that anymore.  By week 6, I was starting to get back in the “zone”.   I noticed that the weights I had been using were getting a little lighter and moved up to the next size (8lbs!)   After 12 weeks,I am able to fit back into my pre-pregnancy jeans! I am not there yet but I  am definitely closer!  I have thoroughly enjoyed boot camp.  My friends tell me I’m crazy for getting up early on a Saturday morning to workout in the cold (and rain)…it was well worth it!  I can now do at least 25  push-ups in a row.  I think the first class I could do maybe 3. Nicole and the other trainers not only helped motivate me, they also pushed my further than I thought I was capable.  I feel stronger and sexier than I have in a long time.  Although, my daughter is only an infant, I think it is important to set an example of a healthy environment and hopefully she won’t have the weight issues I have struggled with my entire life. I will definitely be using this 12 week program as catalyst or the rest of my weight loss journey.  Thank you so much for all your guidance and support throughout the program.”

The 1st Runner Up:     Melissa Corson

Missy won a gift bag full of goodies from Pet Value, Jim’s Pizza, Plaza Cleaners in Mullica Hill,  Running Co of Mullica Hill, Photography by Carol Ann.  Missy lost 15 lbs and  Congratulations to Missy!

Here is what Missy experience was like:

Missy Corson

“I was in a state of denial, full of excuses on why I would never lose weight, be healthier or feel better about myself.  This affected not only my body image but my confidence level in all aspects of my life. I decided for myself and my children that this decision was right for me.   I knew that this may be my last chance to change for the better or die trying.    As time passed, I was more motivated to go because I loved the results I was seeing and most of all how much better I was feeling overall.  I was happy to see I was starting to lose not only weight but inches from various problem parts  of my body.  Even on days I felt like giving , I kept coming because after our workouts I felt better, stronger and more motivated to see what would happen for me if I continued working hard. [After 12 weeks] I have completely surprised myself with my results.  I lost more weight and inches then I would have ever thought.  My physical and mental state are in a completely different place then they were in the beginning of this challenge.  By far, this has not been one of the easiest things I have done in my life, but it was so worth the journey.  I learned that I am stronger than I thought I was in the past.  I learned to eat better, exercise properly and never give up on yourself, even when it seems completely hopeless.  The discomfort, pain and tears are well worth the results that come of them.  I look forward to continuing my new nutrition and exercise program.  As for the future, I see myself moving forward and feeling better about myself, my body and my body image.  The future looks so much brighter than it did 12 weeks ago.  I have met some great people, both fellow students and especially Nicole  and her staff. I could not thank them more, for all their extraordinary effort.  The words to thank them don’t exist as much as they have done for me.  Their positive attitude is infectious.  Thanks for never giving up on me and helping get closer to my ultimate weight and life goals.”

Grand Prize Winner:     Nicole Slusarski

Nicole did a great job during the challenge!  She lost 22lbs and 14 inches! Nicole received a fantastic gift bag worth over $200!  Gifts were from Pet Value, Jim’s Pizza, Subway, Bella Home Interiors, Mullica Hill Photography Studio, Running Co of Mullica Hill and In the Village.  Here is what Nicole said about her Best Body Challenge experience…

Nicole Before

“Twelve weeks ago, I was asked by my good friend  to join with her in the Your Best Body Challenge.  I was feeling stressed out and flabby.  After three kids, I didn’t feel attractive anymore.  I avoided outfits that were too tight and showed my pooch (stomach).  I really didn’t exercise often, I think it was because I wasn’t motivated to.  I joined the Best Body Challenge to tone up and to see if I could get under 150lbs (a personal goal of mine).. After 6 weeks in the challenge, I felt great.   I never doubted myself.  Once motivated I knew I would keep going if I kept pushing myself.  I was seeing a lot of results.  My weight came down a lot!  And I felt less stressed and full of energy.  What kept me going was that it was working…I found something that works.  For once in seven years, I had hope that I could get close to wearing the jeans I wore before I had kids!! After 12 weeks, I have achieved a lot of results.  I have lost weight and inches everywhere.  I went down in my  pants size.  My thighs are more toned and my pooch is smaller.  My hips and waist are thinned down.  And I feel amazing.  I feel attractive again and have fun trying on clothes. I am not so insecure anymore!  This challenge really helped me change my perspective on life – that you can change things if you really want too.  I’m glad I stuck with this through the end.   I also want to thank Nicole and all the trainers for their time and dedication to train all of us. 

Thank you to all the local businesses who contributed to all the prizes!

Bella Home Interiors,  Cousin’s Garden Center, In the Village, Inovation Creations,  Jim’s Pizza, Massage by Maritta Visco, Mary Kay Hair Designs,  Mullica Hill Photography Studio, Pet Value, Plaza Cleaners in Mullica Hill, Photography by Carol Ann,  Running Co of Mullica Hill and Subway.

  Nicole Slusarski, Nicole Simonin, Missy Corson, Tammy Waddington