Join our 60 day Summer Slim Down Contest!

3 Apr

summer slim down
Ready to shed some pounds and get in great shape for summer?!

Join our popular Summer Slim Down today!

$39 to Join!

This contest is open to everyone! Membership is not required.
$39 Entry Fee (provides winners pot and prizes!)

Here’s what it is:
-60 days of meal planning to get your body summer ready fast
-60 days of workouts (to do with us in boot camp, while personal training, or on your own.)
-60 days of unlimited support from us and your other fitness friends at LBD and Montville Boot Camp!

Here’s what you can win:
-A hotter body
-Cash prizes
-Gift certificates
-Free boot camp memberships (new and existing clients!)
-Free personal training
-And more!

Email us to register at LittleBlackDressFitness@gmail.com or JFederici@hotmail.com

Once registered, we set up a time in the next week to take your measurements and then send you the meal and workout plans. We are having drop in registration/measurements on Tues and Thurs, 4/8 and 4/10 at Parsippany Physical Therapy. Drop in before or after our class either between 6:00-6:30pm or between 7:15-7:45pm. Parsippany Physical Therapy is located at 1081 Littleton Rd. (Route 202 across from St. Christopher Church.)

In 60 days we will measure again, between 6/3 and 6/10.

First, Second and Third Prize winners are announced on 6/10.

Winners are chosen based on percentage of weight loss, percentage of body fat loss, inches lost, and most importantly, on contest spirit!

This is our third year running this contest and every year our members LOVE this program and everyone has success! Just taking part in this is fun and motivating, and everyone wins in the end!

Join today: You have nothing to lose but inches!

Cash prizes are determined based on number of people enrolled, so get your friends to join in with you!

Summer Slimdown

Spring Cleaning!

19 Mar

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Spring is the perfect time to clear out your fridge and pantry. Out with the old and in with the new. Follow our pantry and fridge make-over tips!

-Throw out any old spices and baking products that have been there anything over 6 months. If you still use it, keep it. But if it is simply taking up space, chuck it. Replace with new spices and healthy grains such as organic brown rice and quinoa. Also, if you haven’t tried Himalayan pink salt, we suggest you purchase some of that for the high mineral content and mild flavor. As a vegetarian, I find it super helpful to keep a variety of canned organic beans. I buy the stop n shop brand, for anywhere between $0.88 and $0.99/can. My daughter loves to snack on black beans. When using canned beans, be sure to drain and rinse thoroughly before consuming. I also keep almond and coconut milk in the pantry. I buy the 32 ounce boxes that don’t need to be refrigerated until opened. I buy the “so delicious” brand, unsweetened.

-Open that fridge. Get rid of all of those old condiments. Especially sugary sauces!  Replace with chia seeds, flax seeds, maca powder, hemp seeds. I keep these in the fridge to extend shelf life. They are great in smoothies, salads and trail mix. Other fridge staples we love include hummus, full fat extra sharp cheddar or other cheeses, REAL butter, and organic eggs.  Don’t forget to place a new container of baking soda in to keep things fresh.

On to the freezer: get rid of old ice creams, dinner leftovers that have been there over 6 months, and meats. If your meats are still usable but approaching the cut off date, break out that crockpot one last time before the warmer weather hits to make a nice healthy stew. Consider making some healthy ice cream treats for the spring. For example, make our berry smoothie recipe, doubling it. Then pour into ice cub or popsicle trays and place in freezer. About 2 hours into freezing, insert toothpicks or popsicle sticks if necessary. (Plastic spoons work well, too.) I also would place a fresh container of baking soda in the freezer too! We always stock our freezer with lots of frozen vegetables. They make great side dishes and soups in a pinch. Don’t forget your edamame for a great snack. (It is also a good idea to keep whole grains (oatmeal/rice) and nuts in the freezer if you have room!)

Remember the more processed/pre-packaged foods you can get rid of the better your overall health and weight loss benefits will be. If they are not past the expiration date, consider dropping at your local food bank.

 

My Immune Boosting Tips

28 Feb

I know I have shared my immune boosting tips with you in class and on FB, but I get asked about it a lot so I wanted to post it here so you can all refer to it. I learned most of this from my daughter’s pediatrician, Dr. Howard Schlacter in Essex Fells (most amazing doctor ever, btw). Since I starting taking his advice, I haven’t been sick in well over a year, 15 months in fact. Not even a cold. (Of course I probably just jinxed myself and now I will get something horrid, lol.)

Anyway, here are my basic, simple tips:

-Be more aware of handwashing and touching public items such as shopping carts, atm buttons, etc. Use hand sanitizer when you can. Esp in the cold and flu seasons. (It is fair to say that I became a crazy germaphobe when I had Giuliana.)

-Take a vitamin D supplement (and give to your kids if you have them). I take a traditional vitamin tablet, but I give my daughter a drop form that can go into her food or drink.

-Take black elderberry in pill/vitamin form. You can open the capsule and put the powder into a smoothie if you don’t like the pills. Black elderberry is like an all natural version of Tamiflu. It works wonders on the immune system in protecting against cold, flu and other viruses.

-Take astragalus in pill/vitamin form. Same reasons as above. And again, you can put into a smoothie if you don’t like taking pill

If you feel like you may be getting sick: Immediately purchase and start taking Sambcol, found in the cold/flu section of most drug stores. (They have a childrens version too, check amazon if you can’t find it.)  Sambucol contains elderberry extract and zinc. The elderberry boosts your natural immune system to fight the virus, and Doctor Oz will tell you that zinc helps push the virus out. It is the only real way to make your cold 3-4 days versus 7-14.

-Drink teas that support your respiratory tract during cold and flu season. Yogi teas makes two, and Traditional Medicinals make a few. Browse your tea aisle in your stores natural foods section

-Remember that MOST colds, flu, ear infections and other viruses are just that: viruses. They can’t be helped by antibiotics. In fact, taking an antibiotic will reduce their effectiveness if you ever do catch a bacterial infection that requires their treatment. Some doctors will even prescribe an antibiotic when not needed. They know you came in looking for medication. They know that most patients will not be happy with a doctor saying: there is nothing you can do but wait it out. They are running a business, too, and can’t afford to lose your business. I have spoken to many doctors about it and they will openly admit it. If you don’t believe me, MSN  or Parenting (I can’t remember which one) recently had an article where doctors discussed this. I will probably get heat for posting this. But I want you to understand that just because an antibiotic is prescribed, it doesn’t mean you need it. Instead, ask your doctor if it will actually benefit you, or if you have a viral infection. If he says it is viral, there is no need for an antibiotic. Sometimes they are unsure, and in that case, take the script home and fill it, just in case. And sometimes, you definitely need antibiotics, for example with strep throat. Don’t mess with that, take your prescriptions. Have a conversation with your doctor to determine how to boost your natural immune system and how to get better faster, naturally!

Week 4 Fab Feb Fitness Challenge

23 Feb

This week your challenge is to do something related to fitness that is outside of your comfort level. Try a new class that you never tried before, go roller skating with friends, take a dance class, anything! Facebook us with your great ideas for something fun that burns calories! Do at least one thing this week and please let us know what you did! (So much snow out there, how about hitting the slopes?!)

skiing

Week 3 of our Fab Feb Fitness Challenge

16 Feb

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Do at least 30 min of cardio every day, preferably in the morning, on an empty stomach!

Don’t have access to a gym but too cold to walk or run?

Try completing our Cardio Fat Blast video 3 x through, located on our Workouts Page, or search on You Tube for cardio videos to do at home. We love Jessica Smith’s cardio HIIT, Leslie Sansone’s “walk at home”, or Chris Freytag Kickboxing!

Good luck ladies, be sure to check in!

Snow Day Workout: No equipment required!

13 Feb

snowday

No equipment required (but don’t let that fool you, it is a toughie!)

Circuit 1
push ups: 1 min or 25 reps
plank: 1 min, or hold as long as you can
sit-ups: 1 min or 25 reps
jumping jacks: 1 min or 50 reps
repeat
rest one minute before next circuit

Circuit 2
wall sit: 1 min (count to 60)
chair dips (or use a step) 1 min or 25 reps
single leg reach (15 reps per side, or 30 seconds per side) (Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg )
butt kicks (1 min or 50 reps)
repeat
rest one minute before next circuit

Circuit 3
supermans: 1 min or 25 reps
basic crunch: 1 min or 50 reps
hip bridge: 1min or 50 reps (lay on back, plant feet on floor, lift hips off floor as high as you can, hold for one count, lower to floor)
squat jumps: 1 min or 25 reps
repeat

Done! This should take approx 30 minutes, enjoy!
(see link if you don’t know what an exercise is for a description, however, do my prescribed number of reps)

http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Week 2 Challenge

10 Feb

plankAs part of February’s Be Our Valentine Challenge, we are posting one new fitness or diet challenges each week.

Last week was to choose one day and do Jessica’s smoothie cleanse. http://littleblackdressfitnessblog.com/2013/10/28/jessicas-smoothie-cleanse/

This week is to do a plank every single day, 30-60 seconds long.

Get to work, your core will thank us!

If you are unsure of how to do a proper plank follow these steps:
1. Lower yourself to the ground and get into position on all fours.
2. From this position, lower your elbows to the ground and rest your weight on your forearms.
3. From this position, push back one leg at a time until both of your legs are fully extended with weight resting on your toes.
4. You are officially planking. Be sure that your back is straight; don’t let your lower back sag down towards the ground and don’t let it pitch up in the air like a tent: you should be perfectly straight. Use a mirror the first few times if you are unsure.

Good luck, check in with us on FB!

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