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Many times when working with clients, a trainer will meet with someone and it turns out that a question came up between the last visit and the present time. For instance, the trainer may have designed a new workout for you and you had some questions about how to perform a particular exercise. Or, you were not clear on how many sets or reps the trainer wanted for a particular exercise. What usually happens is that, when the trainer comes for a session with you, it turns out you were doing an exercise incorrectly, or you even forgot how to do it altogether. This is 100% normal and sometimes it’s not your fault, but rather due to the fact that the trainer did not leave enough notes for you to follow--Hey, we are human too! Best case scenario is you ended up doing something close to right. Worst case scenario is that you hurt yourself doing the exercise wrong. Middle ground is that you did the exercise but not the way it should be done, and didn’t gain the benefit. At Home Bodies we pride ourselves on the fact that we are 100% accessible to our clients, via phone calls, text, or email. Not all training companies offer this type of service. Make sure you take advantage--don’t just wait until we come see you again! We want to help you asap if a problem comes up.s

Gina

“Home Bodies” in-home fitness training and consulting LLC phone 508-633-7749 Volume VIII, Issue 5

Inside this Issue… Sept/Oct 2011 Help! My thighs aren’t getting any smaller …Page 2 Give Yourself a Time Out…Page 2 My eight favorite weight training exercises of all time …Page 3 Exercising for blood sugar control …Page 4 Spend less than 3 hrs/wk on exercise …Page 6

Decoding Stickers on Your Fruit at the Store

A code with 4 digits is conventional produce. A code with 5 digits is organic. A code with 6 digits indicates genetically engineered fruit.

Your Trainer is Accessible!

You can also take advantage of asking for help when it comes to nutrition. If you are in the grocery store, at a restaurant, or eating away from home and not sure what the best choice is, give your trainer a ring and get his or her opinion. That is much better than waiting until the item appears in your food log and something you thought was a good choice was really not. If you are standing in the supplement aisle and not sure which brand or which product is best, again don’t be shy—ask your trainer! Of course sometimes as a client you might not really want help—you’d rather do what you feel like doing right then, not what might be the best choice! It’s easy to use the excuse ‘I didn’t know’ when you might make a poor choice, but really, be honest with yourself and don’t avoid asking your trainer for help even if what he or she tells you is not really what you want to hear! If you have used a Home Bodies trainer in the past but are now working on your own, we’re still more than happy to help you. We consider clients our lifetime responsibility; we will always be here for you! If your friend or family member has a question too, we are more than happy to help.

Gina Paulhus’

Newsletter aulhus’

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When you are about to make a choice that will hurt you in the long run, I challenge you to take a 20-minute time out. Quite often our poor choices are impulsive and emotionally triggered, and if we can just wait that 20 minutes we should be in a better position to make a better choice. Problem: Cravings for Junk Food When you decide you really want that ice cream or whatnot and you’re about to go and get it, challenge yourself to take 20 minutes before you allow yourself to indulge. Find something engaging to distract yourself with, like calling a friend, getting involved in a project, or going for a walk. Chances are, in 20 minutes you will no longer be tormented by the urge to consume the junk food. If you find after the 20 minutes that you are actually hungry, treat yourself to a healthy snack instead. Problem: Desire to skip your workout For this one the strategy is actually the opposite—promise yourself you’ll go ahead with the workout but 20 minutes into it you’ll stop if you don’t feel like continuing. Even mentally committing to a 10 minute workout works well in this case. Most of the time after 10 minutes of exercise the endorphins kick and you won’t mind finishing off your workout. Also quite often we are just tired due to lack of oxygen, and you’ll actually have more energy 20 minutes into the workout than you did before you started, since exercise forces you to breathe!

Trainer’s Answer: I sympathize with your plight! It seems like you are caught in no-man’s land between your muscle building and fat loss efforts. Let me explain— As we get in better shape, we build muscle and shed fat, assuming your diet is on point. However, muscle building tends to occur more quickly than fat loss especially if you are pretty new to your new workout routine. So, you probably still have a layer of fat covering those beautiful muscles (the 10 lb. you still have to lose) and combined with building muscle, the combination can make your thighs temporarily bigger. Another thing that is probably happening is the shape of your thighs are changing to reflect that muscle, which makes them bigger in some areas and smaller in others. The resulting shape is more appealing, but it can change the way your clothes fit. You are on the right track if you notice the muscle growth. Basically you need to make sure you are doing everything possible to continue to lose body fat and ultimately you will be very happy with your tight, toned legs once you remove the extra body fat. There are no special exercises that can magically slim your thighs. Push-aways from the kitchen table are possibly the only thing that will work. Keep in mind that we all have a genetic shape and you cannot change that through exercise. You can however make the best of what you have with a smartly designed diet and exercise program. As you get into better shape, you may decide to choose different styles and cuts of clothing for your newfound physique. Stretchier fabrics and leggings work great for athletic women. A sign you are in really good shape is when pants do not fit your thighs but they are swimming around your waist! In this case some fashionable belts are a godsend. Unfortunately most clothes are not cut for athletic women, which shows what a sad state the country is in fitness wise. But the fewer clothes you are wearing, the more obvious it will be that you work out and look great! ☺

20 minute time-out for grown-ups

Client Question: I have been working out really hard with both my cardio and weights. My thighs have always been my problem area, and if anything they seem to be getting bigger instead of smaller. I still have about 10 lb. to go in my weight loss journey. What on earth can I do about my thighs??

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Move of the Month: Stability Ball Leg Lift

How to start: Lie down on your back and place your heels at the middle of the ball (the widest point). Arms are down by the hips, palms are flat to the ground. Next: Keeping legs straight, squeeze the ball as hard as possible using inner thighs. Keep low back pressed into the mat as you lift legs until they are perpendicular to the floor, then lower your legs back down until the ball touches the floor. Do this many: 12-15 reps for 2 sets. Kick it up a notch: Try the move with your hands behind your head. This requires more core strength. Only perform this variation if you can keep your low back flat. Waist whittler: Once at the top of the leg lift, move the ball to the left and then to the right before returning back to the floor.

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Requires: Yoga Mat and Stability Ball

Works: Core, Inner Thighs

First Master: Leg lifts without the ball

Difficulty Level: Moderate

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Best Results Weight Training Exercises:

The Great Eight

1. Squats, with dumbbells or a barbell. This works butt, legs, and core 10 times better than any leg press.

2. Bench or Chest Press. For most clients dumbbells are best as they are easier on the shoulders. This works shoulders, chest and triceps in one fell swoop.

3. Dumbbell Row. Works biceps and

all the muscles in your back. Can be done kneeling on a bench one arm at a time, or standing using both arms together.

4. Stiff leg deadlifts with dumbbells or

a barbell. The two-leg version works hamstrings and butt the most. The one leg version works core and balance. All types work the low back.

5. Shoulder Press. Dumbbells are

easier on the shoulders. Works shoulders and triceps.

6. Shrugs with barbell or dumbbells.

Works upper back and grip strength.

7. Calf raise. Standing calf raises holding dumbbells or in a machine work all areas of the calf.

8. Ab crunch on stability ball. Using

the stability ball turns normal crunches into a total core workout.

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• Always wear an ID tag indicating that you have diabetes to insure proper treatment in case there's a problem or injury during exercise.

• Avoid lifting very heavy weights as a precaution against sudden high blood pressure.

• If you have foot problems, consider swimming or biking, which is easier on the feet than jogging.

• Stretch for five minutes before and after your workout every time.

How often should you exercise?

Try to exercise at the same time every day for the same duration. This will help control your blood sugar. Exercise at least 3 times a week for 30 to 45 minutes.

What about food and insulin?

If you plan to exercise more than an hour after eating, it's a good idea to have a snack. Generally, it's good to have a high-carbohydrate snack such as six ounces of fruit juice or half of a plain bagel. If you're doing heavy exercise such as aerobics, running or handball, you may need to eat a bit more such as a half of a meat sandwich and a cup of milk.

If you haven't eaten for over an hour or if your blood sugar is less than 100 to 120, eat or drink something like an apple or a glass of milk before you exercise. Carry a snack with you in case of low blood sugar.

If you use insulin, exercise after eating, not before. Test your blood sugar before, during and after exercising. Don't exercise when your blood sugar is more than 240.

If you're not an insulin user, test your blood sugar before and after exercising if you take pills for diabetes.

When is exercise a problem? If your blood sugar level is over 300 mg/dl, if you are sick, short of breath, have ketones in your urine or are experiencing any tingling, pain or numbness in your legs, don't exercise. Also if your medication is peaking, it's better not to exercise.

Insulin reaction and exercise

Treat it when you feel it. Don't wait. Be sure you have some raisins or candy on hand to raise your blood glucose level.

Exercise and Blood Sugar Control— A Must-Read for Diabetics

Sometimes, it may seem easier to pop a pill or even take a shot than to put on your walking shoes and hit the trail. But the truth is that exercise, in combination with a healthy diet, is one of the best things you can do to take care of yourself if you have diabetes.

Why exercise?

• Exercise burns calories, which will help you lose weight or maintain a healthy weight.

• Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication.

• Exercise can improve your circulation, especially in your arms and legs, where people with diabetes can have problems.

• Exercise can help reduce your cholesterol and high blood pressure. High cholesterol and high blood pressure can lead to a heart attack or stroke.

• Exercise helps reduce stress, which can raise your glucose level.

• It can lower your risk for heart disease, reduce your cholesterol levels and reduce your blood pressure.

• In some people, exercise combined with a meal plan, can control Type 2 Diabetes without the need for medications.

• • How to start exercising

• If you're out of shape or have recently been diagnosed as having diabetes, see your doctor before you begin an exercise program. Your doctor can tell you about the kinds of exercise that are good for you depending on how well your diabetes is controlled and any complications or other conditions you may have. Here are some tips for starting:

• If you're planning to walk or jog, be sure your shoes fit well and are designed for the activity you have in mind. Be alert for blisters. Wear new shoes for a bit each day until they're comfortable and not as likely to cause blisters. Remember, always wear socks.

• Start slowly with a low-impact exercise such as walking, swimming, or biking.

• Build up the time you spend exercising gradually. If you have to, start with five minutes and add a bit of time each day.

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Meet Todd Bowers:

Home Bodies Trainer from Epping NH

I believe in creating life solutions for people that involve all aspects of living well, including health, weight loss, and overall lifestyle, stressing the integration of fitness, nutrition, and behavioral changes. I also firmly believe in different solutions for different people. No two clients are the same. Their issues may be similar, but their bodies will respond in different ways so their solutions may be specialized to them.

By Todd Bowers, NASM CPT Having been a lifelong professional dancer, I learned early on the importance of proper exercise to prevent injuries. I also became very interested in the use of exercise for rehabilitation through Pilates and corrective flexibility stretching. Transitioning into the fitness industry was a very natural progression for me after realizing how many people I could help through the knowledge I have gained about the body and all of its functions over the years. After working as a trainer for an establishment that catered to an older clientele, I was especially inspired by helping people with injuries or chronic illnesses. Seeing these people begin to live well again solidified my decision to further my career as a trainer. The first thing I do with a new client is sit down with them for a consultation. We meet to discuss objective and subjective history, medical issues or injuries, current cardio and exercise assessments, and most importantly, the goals of the client. From this information I place clients in a training category and design a program for them involving stages and phases of an optimum performance training model. I also specialize in rehabilitative exercise using corrective, active, and dynamic stretching techniques. Todd Bowers is more than capable of working with all types of clients. His calm attentive demeanor will put any new client at ease. Todd is available for those in southern NH, seacoast NH and the Merrimack Valley.

Todd’s Qualifications and Certifications *I have 25 years professional dance experience. *I have taught group fitness instruction of Pilates, aerobics, and dance workshops all over the USA. *I am a certified personal trainer through NASM (National Academy of Sports Medicine) *I am CPR/AED certified *I specialize in rehabilitative exercise, corrective stretching, toning and conditioning

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13. People who just exercise (but don’t eat properly) usually stay the same weight, while people who just diet usually yo-yo up and down in weight. People who focus on diet and exercise are the most successful “losers” over the long haul—and they keep it off the best. 14. Jumping rope is one of the highest calorie-burners per minute. And to think, you did it for fun as a kid! 15. If you supplement your diet with ample omega-3s found in fish or fish oil you will lose more body fat. 16. If you don’t work opposing muscle groups equally, you are likely to develop pain, posture problems, and injuries. For example, avoid doing 5 sets for abs and none for lower back. Don’t do 3 sets for biceps and just 1 for triceps. 17. People tend to eat the same volume of food each day – 5 lbs. of food on average – no matter how many calories the food contains. Fill up on high-water, low-calorie foods like fruits, vegetables, and soup for easy calorie reduction. 18. Liquid calories don’t fill you up the way food calories do. People who drink liquid calories like orange juice tend to eat just as much at the next meal as people who drink only water. To save calories, stay away from caloric beverages! 19. Weight-loss pills sometimes work--but almost always result in weight gain when you stop taking them. Plus, they aren’t easy on the wallet. Do it the right way from the beginning – diet and exercise will get you there. Don’t waste your money and risk your health on pills and potions. 20. Females simply do not have the hormonal ability to gain much muscle mass. If you feel too big or are afraid of getting too big with weight training, most likely you just need to shed the fat around the muscle. Weight training is one of the best ways for women to lose fat and inches. 21. A new behavior takes about 30 days to become habit – if you wake up and begin your workout first thing Monday, Wednesday and Friday for example, soon it will be second nature and you’ll wonder why it felt so hard before. 22. Eating vegetables is great for weight loss, but certain kinds are high in carbs and calories (corn and peas). Fruit is good for you, but more than three servings a day can stall weight loss due to the sugar content.

The Fitness Truth: You can look Amazing spending less than 3 hours

per week working out!

My 22 Favorite Fitness Truths

1. Doing more than 15 reps of weight lifting exercises is a waste of time. Work in the 8-12 range to see real body-toning results. 2. Simply cutting calories from your diet is not the answer – it works much better if you also increase the number of calories your body burns every day. The best ways to do that are to consume lots of protein and lift weights. 3. Traditional cardio for 30-60 minutes doesn’t do much for your body unless you are an exercise beginner. Train with intervals staggered with recovery periods for the fastest weight loss results. 4. Eating late at night won’t make you fat – it’s what you eat and how much--all day—that matters. 5. Protein and fiber require more calories to digest than fat or carbs. You burn more calories and lose more weight when you eat more foods high in protein and naturally occurring fiber. 6. The best weight loss workout is a full-body weight-training workout three times a week – with cardio performed after your weight-training session. 7. Running or using a Stairmaster does not constitute “working” your legs! To burn fat, develop shapely legs and have a higher metabolism, you must do resistance exercises like squats and lunges with a heavier weight (5-10 pounds just won’t “cut” it). 8. You aren’t going to make your abs flatter by working them with crunches or any other abdominal movement. If anything, many sets of ab work will make your stomach stick out even more! You’ve got to burn the fat off with diet and exercise to reveal your six-pack – everyone’s got one under that layer. 9. If you do the same cardio workout every day, you will stop seeing results. Mix it up! 10. Target Heart Rate is not an exact science. Just work to the point that you are somewhat out of breath but still able to carry on a conversation. If you never break a sweat, you’re probably not working hard enough. 11. No exercise is effective if it “feels” easy. So, don’t buy the hype that certain exercises work “like magic.” If it feels too good to be true… 12. Weight loss from dieting (without exercise) usually yields more muscle loss than fat loss. Losing muscle slows your metabolism, meaning you will have to start eating less and less in order to keep losing weight – unless you start working out. Dieting alone also tends to make people “skinny fat,” not firm, shapely and toned.

Gina Paulhus serves areas 30 min. surrounding Haverhill, MA. She has been the owner of Home Bodies since 2004.

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Home Bodies Fitness Programs will help you achieve the body you've always wanted using a home exercise routine. Check out the following options we have for Home Fitness Programs: we have plans for all goals and budgets! Call us at 508-633-7749. 20% off Trial Package We are offering a special introductory price to introduce you to our services. After going through our trial introductory program, never again will you be confused and frustrated about how to work out and eat right to achieve the body you've always wanted. Jump-Start Package Our In-home Personal Fitness Programs are designed to help you get on track with your health and fitness goals! This package includes everything you need to establish your own exercise and nutrition routine to help you achieve the results you want right at home. In-home 1-on-1 Personal Training In-home personal training includes exercise program design and nutrition advice to help you achieve your goals. In-home personal training also offers that extra motivational and accountability piece because you will be meeting with your trainer on a regular basis for workouts and program updates. Most popular option is once per week visits from your trainer. Partner and Group Personal Training Group personal training is more fun, more affordable, and highly effective. Exercise is more fun with friends! Available at work locations, community centers, apartment complexes, and in-home.

The 30-Minute Classic Workout If you are strapped for time, the 30-minute workout is a good solution. Perfect for beginning exercisers or those getting back into exercise after a long time off. The 30-Minute High Intensity Workout If you are strapped for time, the 30-minute workout is a good solution. You will enjoy great results--but the catch is, you need to work hard during the short but intense sessions. Yoga Yoga specifically tunes the awareness into the body and the mind to heal and strengthen each person where they need it the most. Yoga increases strength, flexibility, and stamina, while providing a stress-relieving workout. Pilates Method Pilates method seeks to increase the strength, flexibility and control of the body. The Pilates method seeks to develop controlled movement from a strong core and it does this using a range of apparatuses to guide and train the body. Improve Your Golf Game If you are a golf enthusiast, odds are you would like to take strokes off your game, learn how to drive the ball further, or recover from an injury that held you back last year. This golf conditioning program will improve your strength, flexibility, and endurance to make YOU a better player this year! Prenatal Fitness Our prenatal in-home fitness program is designed to help you stay in the best shape possible to have a smooth pregnancy and a healthy baby. Programs are available for women in the first, second, and third trimester. Exercise Coaching Having a coach gives you direction and accountability. Goes beyond just working out—we address overall lifestyle. Corporate Wellness Programs Corporate Wellness Programs by Home Bodies can solve the healthcare crisis most companies are facing.

Jump-Start Your Fitness this Fall with one of our Programs

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Home Bodies Newsletter volume VIII, issue 5 Published by: Home Bodies in-home fitness training Gina Paulhus 10 Boardman St. Haverhill MA 01830 508-633-7749 www.homeexercisecoach.com

By Eileen C. of Lunenburg MA “When I first contacted Home Bodies in August 2010, I had my June 24, 2011 wedding coming up and was looking to get in shape for this special day. Prior to working out with Home Bodies, I was a college athlete and had athletic experience, but felt my workouts had become stagnant and boring. It was no longer something I looked forward to. I was looking to get my energy and strength back, all with keeping my wedding day in mind. Incidentally, I had also been diagnosed with slightly high cholesterol within the past month. I consulted Home Bodies in an attempt to get my workout life back and just feel better in general. I met with Kim Kalinowski and we meshed right away. We talked about my fitness goals and set to work on a fun, dynamic workout plan. Working with Kim was great--she provided me with the motivation, encouragement, and guidance to work out even in the earliest of mornings! Communication was always key and she was always available to answer questions. As my endurance, strength, and cardio improved, the workouts became appropriately more challenging and this kept the workouts fun and exciting. I could not believe how much strength and flexibility I gained from these workouts! As a result, I sit here today writing this testimonial one year later and I can honestly tell you working with Home Bodies has changed my life in ways I didn't think were possible. As a result of my weekly workouts with Kim, I have lost approximately 15 pounds, dropped from a size 10 to a 6, and have never felt stronger or leaner in my life. __________________________________________ Even during my days of college athletics, I have never felt this toned or energetic. I have received compliments on how much leaner and toned I look, especially on my wedding day! __________________________________________

Home Bodies Client of the Month for September 2011… Eileen C. of Lunenburg MA

Eileen simply radiates fitness and energy these days! I also just found out that my cholesterol has returned to normal and I truly believe it is a result of my workouts with Home Bodies. I continue to work with Kim on a weekly basis now that my wedding has come and gone- I not only see Kim as a personal trainer and a great motivator, but also a great friend. I look forward to continuing to work with her and Home Bodies for many years to come!”