Balancing the Holidays and Fitness

The holidays are filled with fun, good cheer and a lot of treats! While we love the season and cherish the memories, this time of year can really present some challenges as we continue to strive to meet our fitness goals. There’s a saying we like: “it isn't what you eat between Christmas and New Year's that matters; it's what you eat between New Year's and Christmas." We have some simple guidelines to keep in mind as you find yourself wondering when you might get to the gym next or how you are going to resist the endless treats….

• Eat breakfast when you wake up.
• Eat every couple of hours to keep your blood sugar stable. This will help keep you from being in a fat-storing mode and ending up in a state of total starvation (which is when we tend to eat anything in sight no matter how bad it is for us).
• Have a protein at each meal. Even if you're having pancakes for breakfast, order an egg to go with them. You will feel full longer and keep your blood sugar stable.
• Drink water. Be sure that you are hydrated. Water also helps maintain a feeling of fullness and thus less eating.
• Try to get 8 hours of sleep. What greater gift can you give yourself or others around you than to be well-rested? You’ll feel good, need less caffeine, boost your immune system, and be happier!
• Reduce your stress by taking time to recharge and unwind. Go for a walk, read a book, gaze at the stars, play a game with the kids, or do whatever you find relaxing. Even 15 minutes a day will restore your sense of well being.
• Be thankful. This is a great time of year to start a gratitude journal or simply appreciate the abundance of your life. If you decide to take the holiday week off from exercising to be with family and friends, embrace that choice. Know that the rest of the year you eat and work out like a fit female, and after the holidays you'll get right back into your routine. Taking a break from it for a week can give you a renewed motivation to dive back into it when you return -- not a bad thing!

Happy Holidays from all of us at Artemis!

Exercise After Injury

A Testimonial from One of Our Members:

“A devastating back injury literally changed my life overnight. Despite surgery, I had constant lower back and sciatic pain. For three years, I engaged in numerous therapies which offered minimal or temporary relief. I gained weight and lost muscle. I gave up on exercising for fear of re-injury. I felt tired, weak, frustrated and hopeless.

Then a friend told me about “a different type of gym”. I was doubtful, but I took the first step by just trying a free class at Artemis. I had nothing to lose. I immediately noticed that people were truly happy to be here! The atmosphere is personal, encouraging, cheerful and fun. Every trainer knows every member, and the members each other. The trainers are knowledgeable and determined problem-solvers who are invested in your individual success. Your goals and progress are clearly important to them. They create a safe but challenging workout that is tailored to your needs and modified for your injuries.

And it works. In just six months, Artemis gave me my life back. With each personal training session, I saw measurable progress I never thought possible given my chronic condition. It has greatly increased my mobility, strength, balance, and muscle definition, as well as my energy level and my mood. It is hard work, and at times there have been minor setbacks. But the trainers here will not give up on you. More importantly, they will not let you give up on yourself.

Every new journey begins with simple, single step. I am grateful that I chose to start mine with Artemis.”

— Karen Dunne

About Jen

Jennifer Weiss,
Trainer

Certifications:  ASFA Certified Personal Trainer, PSIA Level III Ski Instructor

1. Why Artemis? I am all for women strength training and Artemis provides an environment where women can come lift some heavy things without intimidation. Also, the battling ropes!
2. My favorite exercise is... Anything back-related: rows, inverted rows, chin ups, deadlifts, etc. A strong back is so important for posture, injury prevention and looking good in a sleeveless dress!
3. My least favorite exercise ...It is shameful as a trainer to say this, but I always dread push-ups (remember, I'm a back girl). I've really been working on my push-up form and it has been tough but my shoulders thank me.
4. What makes me smile? Watching my dogs stick their heads out the window of the moving car. Pure joy!
5. When I'm not at Artemis:  I'm a bit of a fitness junky so I'm always reading about fitness and nutrition. I may be spotted doing barbell squats in the basement or weeding our vegetable garden. In the winter, I'll be on the hill skiing or riding...my nickname is Snow Bunny after all!

Summer Body Blast Program

• 8 Weeks: June 21-August 11
• 7-8am Tuesdays and Thursdays
• Location: Calahan Park in Burlington
• Free Week Pass to all the group classes at Artemis Fitness!

Cost: $79 for Members, $239 for Non-Members, or $209 for Non-Members joining with a friend 

Join our popular outdoor total body strength training program designed to strengthen and tone your body in all the right places. This fun and challenging program makes use of the outdoor field and playground to provide a great mix of cardio bursts with core and body weight exercises to get your metabolism roaring.  Join with other women to get in shape for the summer and finish your workout before the heat of the summer kicks in. Program is appropriate for all fitness levels and abilities.

“Who wants to be in a gym all summer? Body Blast brings me that great Artemis workout I love, outdoors! After Body Blast, I will never look at a playground the same way again. Body Blast is never the same workout twice. Whether it is playing workout Monopoly, running hills or pushing tires, you get outside, get dirty, get a great workout, and have fun doing it!”

— J. Moore

“Body Blast is a great way to get out and get moving. It’s wonderful to be in the park in the morning with an awesome group of women. It’s a lot of fun and a great workout. Jen comes with creative ways to get you moving and by 8:00 am you are ready to get on with your day, knowing that you’ve had a healthy start to the morning.”

— K. Hunt

About the Instructor:

Jen Weiss will be instructing the group. Jen is an ASFA Certified Personal Trainer and a PSIA Level III Ski Instructor. Jen has been a trainer here at Artemis for the past 3 years and also teaches our popular outdoor Body Blast Program.

To Register:

You may also register offline by calling Artemis at 448-3769!

New 6-Week Yoga Series

6 Weeks: May 18th - June 22
Wednesdays, 5:30-6:30pm at Artemis Fitness
Pricing: $49 for Members

Join instructor Adeline Cleveland for a progressive 6-week yoga series. Whether you are trying yoga for the first time or have years of experience, there is space in Adeline's Kripalu yoga class for you. With an emphasis on whole-body awareness and self-care, you'll feel strong, calm, and rejuvenated after an hour of mindful movement, breathing, and meditation. Each class will offer opportunities to strengthen your muscles, work on balance and flexibility, and fell at home in your own body.

Space is limited, please register at the front desk.

Artemis Dragon Boat Team

We are excited to announce that Artemis will again be helping to sponsor a boat for the Dragon boat festival held on the Burlington waterfront on Sunday, August 7th. Our fearless two co-captains will be Karen Hunt and Deb Rorris. Each boat has 20 paddlers and one drummer and we are hoping many of you will be interested in paddling with us this year. No experience is necessary to paddle but attendance at one practice (held for 2 hours sometime on Saturday 7/16 or Sunday 7/17) and the day of the race is required. There is a fee for this event which covers the training, all the races, and t-shirt and a medal. This is a great event to support Survivorship which provides wellness programs which provides wellness programs for all cancer survivors in our community.

For more information, check out the Dragon Boat website at www.ridethedragon.org. Signup here or at Artemis to get your spot on the boat!

Enter to Win a Free Personal Training Session

Put some SPRING into your step! Post a photo of you and your favorite Spring activity: gardening, cooking, traveling, by Friday 5/6 for a chance to win a free personal training session. Please post your photo on the Artemis Fitness Facebook Page or email it to info@artemisfitnessvt.com. Thank you and good luck!

Obstacle Training Specialty Group

• 6 Weeks: Saturdays, May 28th - July 2nd 
• Saturdays, 8am-9am at Artemis Fitness
• Pricing: $49 for Members, $99 for Non-Members

Always wanted to try an obstacle race but weren't quite sure what you were getting yourself into? Our training program will prepare you to conquer obstacles like climbing over walls and low-crawling through tunnels. This year, we aren't training for a specific race, but encourage individuals to pick one that suits them the best. Here's a list of some in the area: 

1. Warrior Dash - May 7th in Thompson, CT
2. Dirty Girl - July 9th at Killington
3. Mudderella - July 30th at New England Dragway, Epping NH
4. Spartan Sprint - Sept. 17th at Killington
5. Rugged Maniac - Sept. 24 and 25, in Southwick MA,  near Northhampton
6. Fenway Park Stadium Spartan Sprint - Nov. 12 in Boston

To Register:

Stop in and sign up at the front desk, call us at (802)448-3769 or complete the registration form here. 

5 Tips for Losing Winter Weight

It’s officially Spring and it’s a time of change, self-examination, and renewal. We’re all yearning to ditch the long jackets and bulky sweaters in exchange for lighter, fewer clothes. Many of us are thinking about how we’ll look when we change our look and may be dismayed at the extra weight we’ve put on over the winter. 

Here are five tips for healthy approach to weight loss:

1. MAKE AN APPOINTMENT TO EXERCISE

Literally put an exercise class on your calendar. You’re sure to have many things vying for your attention: your work, your home, your family and pets. Exercise can help give you the boost of energy you need to power through your to-do list. The best way to get into the habit of exercise is to make it a part of your regular routine.

2. STRENGTH TRAIN

Strength training increases your metabolism and burns more body fat than aerobic exercise alone. You will not “bulk up” by strength training. Excessive body fat makes the body bulky, not muscle. Visualize this: which weighs more, five pounds of feathers or five pounds of lead? Neither -- they both weigh five pounds -- but you're going to be looking at a whole lot of feathers. The same holds true for fat and muscle.

3. SET YOURSELF UP TO SUCCEED

Set smart, attainable goals that give you something to strive for during your workouts. Goals can be anything from doing one pullup, to doing 10 pushups from your toes, to being able to run after your children or grandchildren, or to sleeping better at night.  Once you have met your goal, be sure you take to celebrate your success. Then make a new one!

4. BE CONSISTENT

It can be tempting to jump right in to an exercise class and give it 110%, then feel totally worn out the rest of the week. We encourage you to make small, gradual changes. Remember, it took months to put on a few extra pounds. It will take time for it to melt away too. Go at your own pace and pay attention to your body’s cues. It’ll help prevent injuries and even make you look forward to coming back another time.

5. REMEMBER THE SCALE DOESN’T TELL THE WHOLE PICTURE.

The scale measures weight -- not overall fitness-- and it doesn't differentiate between fat and muscle. Muscle is denser than fat and tends to weigh more. There isn’t a magic bullet. It does take time to achieve fitness goals in a healthy way.

The bottom line is if you start exercising consistently, you will see results – in how your clothes fit, in how you feel, in your energy level. It does take time, but we’re in it for the end-game.

Don't Trust the Scale! Better indicators of healthy weight loss

You've been sticking to your new eating plan and exercising regularly, and you've improved your overall attitude about staying healthy and getting fit. Good for you! You're feeling great and proud of all the hard work and progress you are making. Then, you step onto the scale and find your motivation deflating. You can't believe it; after all your hard work you've gained two pounds! What's that all about?

Now before you go reaching for the Ben and Jerry’s or skip your next group, consider this: Stepping on the scale may not be the best way for you to assess your progress.

The Scale doesn’t tell the whole picture.

The scale measures weight -- not overall fitness-- and it doesn't differentiate between fat and muscle. Muscle is denser than fat and tends to weigh more. Try to visualize this: Which weighs more, five pounds of feathers or five pounds of lead? Neither -- they both weigh five pounds -- but you're going to be looking at a whole lot of feathers. The same holds true for fat and muscle.

Sometimes, the scale can feel less like a friend and more like a foe, because it often reflects small gains (in muscle mass) before showing substantial losses (in fat). Exercise helps you to burn off plump, fluffy fat cells, while building dense, compact muscle tissue, and you may seem to gain before you lose. So, instead of daily trips to the scale, use other means for judging the progress you are making. Here are some great ways to judge your progress:

Changes in Clothing Size and Fit

Your clothes don't lie! The "clothes test" is a great way for monitoring your weight. Use a consistent pair of jeans to judge your progress. The satisfaction of seeing your clothes become less snug, or shopping for smaller sizes, is far more rewarding than any number on a scale.

Increased Stamina and Strength

How do you feel? Chances are, if you've taken off weight and added muscle, you'll have more energy for your daily activities. And you'll definitely notice changes at the gym, where you'll have more stamina and strength. You might now be using heavier weights or doing more reps or be less winded during strenuous exercise. Take that as proof positive that you're making progress!

Improvements in Your Quality of Life

This is probably the best measure of your progress. When tasks like taking care of the kids or tending to the house no longer leave you winded, or you find you can function without always being tired, you know you're making strides to a healthier you. You don't need a scale to help you measure that!

Love to Lift! Weightlifting Specialty Group

Weightlifting Specialty Group

6 Wednesdays starting March 2, 6-7pm
Cost: $59 for members, $89 for non-members

Increase strength and improve technique! Use a weight-lifting bar to do moves such as deadlifts, rows, bench and overhead presses and much more! By learning these lifts & progressively increasing weight or repetitions you’ll gain confidence, strength and pride in a body that can lift heavy. This 6 week group will cover core strength, mobility, technique, and progressions.
This group is for beginners and those who have participated previously.

Jen Weiss will be instructing the group. Jen is an ASFA Certified Personal Trainer and a PSIA Level III Ski Instructor. Jen has been a trainer here at Artemis for the past 3 years and also teaches our popular outdoor Body Blast Program.

Space is limited, please register at the front desk of Artemis.

10 Reasons to Strength Train

1. Build the Body You Want

You can tone your body, shed weight and feel better in your own skin. You will NOT bulk up by strength training. Excessive body fat makes the body bulky not muscle. You will increase your metabolism and burn body fat by strength training. REPLACE 10 POUNDS OF FAT WITH MUSCLE AND BURN 25-30 CALORIES EXTRA PER DAY WITHOUT DOING ANYTHING ELSE.

2. Lose Weight Effectively

In addition to NOT making you the female version of Arnold Schwarzenegger, lifting heavier weights increases your metabolism, allowing you to BURN MORE FAT! And if you exercise regularly, you'll keep that extra weight off. 

3. Reduce Stress

Stress is an inevitable part of life and exercise can play an important role in managing it. Exercise produces endorphins, your body’s natural hormones, that can help improve your mood, improve the ability to sleep, and decrease tension. Exercise can also reduce fatigue, improve alertness and concentration, and at enhance overall mental function. Who couldn't use that?

4. Increase Self-Confidence

This carries over to many areas of life. Emotional, physical, mental confidence will help you in everything you do.

5. Health Benefits

We probably all know exercise relieves stress in a positive and productive manner. Did you know that exercise:

• Reduces high blood pressure by approx. 40%
• Lowers the risk of colon cancer by 60%
• Lowers the risk of breast cancer by 50%
• Lowers the risk of Alzheimers by 40%
• Decreases depression as effectively as Prozac or Behavioral therapy.

6. Other Methods Don’t Work

Fad diets, gimmick exercise machines, anything that's ever been on an informercial... these don't work because they promise a quick fix. The only real way to achieve lasting results is through consistency and change! Get real results by using your muscles and your body in a healthy way.

7. Build Stronger Bones

Because bone is living tissue, it has the ability to remodel and adapt to the physical stresses imposed on it. Individuals who are physically active have been shown to have greater bone mineral density than sedentary individuals. In general, physically active persons are at a reduced risk for osteoporosis, fracture or other ailments related to bone deterioration.  (Source: American College of Sports Medicine)

8. Lead by Example

There is a shortage of positive role models for women. Training for strength, improving your health, and becoming the best possible you is a great way to teach the generations behind us. Show them women are physically strong.

9. Set Positive Goals for Yourself

Easy to do when you strength train. Set goals to improve your performance in the gym. Don’t go with the goal of burning calories. Set yourself up to do one more pushup or to lift a heavier weight. This will create strength training as a lifestyle habit and keep you motivated as you watch your progress. Think only about beating your previous workout and not competing against anyone but yourself.

10. Bring Out the Best YOU

Our job as trainers is to bring out the best you. Each woman has their own strengths and abilities. Some women are good at some exercises, some at others. Be strong in your own right and see what is inside of you.

Frequent Sweater Challenge Winners!

Congratulations to you! Of course you all win for getting to the gym and working hard each time you come. We had quite a race leading into the last week, when the winner of the Frequent Sweater contest, Kate Lekstutis, pulled into the lead. Kate came to the gym an incredible 24 times this month (which may be more times than I came, and I work here ☺!)

“It was hard to get here so much this month. But I have high blood pressure and I don’t take medication. The only way my doctor is ok with that is that I am exercising. And my blood pressure this month has been great!”

— Kate Lekstutis

Second place was a tie! Rachel C and Allyson Y both came 17 times this month, and Nicole K was a very close third, with 16 times! 

We congratulate everyone who got to the gym this month, who challenged themselves to do something new and stuck with it! The board is such a great visual. 

"The 60-day Challenge was the best thing I've done for myself in years!"

"Best You" 60-day Challenge Success Story: Valerie Solof Monette

In January of 2013, I knew one thing; I had to join a gym. It was time for me to regain my strength, my confidence, my power, and the simple joy of being comfortable in my own skin. And I thought the only way to achieve those results was by slogging through miserable workouts in a conventional gym. You know, the gym: loud, smelly, unwelcoming. Full of judgment and confusing equipment. Dirty, inconvenient, unfriendly. Where you’re just another anonymous, faceless member…unless you pay extra for the slightest personal attention.

Thank goodness I failed to join a gym. Because I found Artemis instead.

The “Best You” 60-Day Challenge was exactly what I needed, at just the right time. Convenient, flexible, with caring, personal attention and meaningful results, this was a complete program that exceeded all of my expectations, launching me on a path to long-term functional fitness. Leaning on my Accountability Partner to stay on track, I quickly developed a three-day-a-week workout habit that I’ve kept up for over 3 years! Fun, engaging, varied; I’ve never loved any type of physical activity more, and I’ve never worked out harder. Now, instead of dreading “the gym,” I look forward to class at Artemis. I see my new friends, I see my mood improve, and I even see myself looking pretty damn good in jeans!

And the Challenge came with an unexpected bonus no “gym” could provide: the Artemis COMMUNITY. When I joined Artemis, I also joined a wonderful group of positive, helpful women who provide encouragement and inspiration, focus and motivation. I’ve never felt so welcomed and supported, and I’m incredibly grateful to be connected with such a warm and vibrant group, all of us striving together for our own individual measure of wellness and health. They are my Secret Weapon!

Committing to the “Best You” 60-Day Challenge was easily the best thing I've done for myself in years, and I’d recommend it to anyone, from beginner to advanced, 18 to 80+. In fact, it’s the variety of ages, experiences, fitness levels, and body types that enhance the Artemis experience. No matter what your fitness aspirations are, you can absolutely get on track to making your goals a reality with the “Best You” 60-Day Challenge!

Best You 60-day Challenge!

Turn your Resolution into Reality!

Whether you're looking to lose weight, get back in shape, get stronger, or look better in your favorite pair of jeans, we are here to help! Introducing our newest training program: 

"Best You" 60 Day Fitness Challenge

• 60 days of unlimited group training
• 4 personal training sessions
• 2 fitness assessments
• 2 body measurements
• Nutrition and food guidance
• Kick-off event invitation and MORE! 

We're offering all of this at a special price of $199 (value $418). If you sign up with a friend, the price drops to $169 for both of you. If you're a current member the cost is $79 if you're an unlimited group member or $29 if you're a personal training member.

The kick-off to the challenge starts Tuesday, January 12th. Sign up online or call us at 802-448-3769!

Personal Training Group for Girls

STRONG(HER) PERSONAL TRAINING PACKAGES FOR GIRLS

WHO: Ages 12 – 17
COST: $150 for 6 sessions.
WHEN: will be scheduled with instructors.

Are you a teenage girl (or do you have a teenage girl) ready to gain strength, learn proper form, stay fit? The gym isn’t just for adults! These small group personal training sessions for girls will focus on proper form and will bring a balance of strength, agility, speed and endurance for teens looking to redefine their limits. Training will be age appropriate and designed to increase confidence and knowledge. Girl Power!

Our StrongHer program will: 

• Increase overall physical strength with a special focus on strengthening the knees, upper body and core
• Expand cardiovascular capacity to improve endurance in all sports and everyday activities
• Teach proper form and technique to protect against injury
• Promote healthy body images

Groups must have 2-4 young women

For more information contact Cate or Kendra at info@artemisfitnessvt.com, by calling 448-3769 or by completing the form below:

Success Story: Fran!

I joined Artemis in 2012 because my nutritionist and doctor insisted that I needed to get on an exercise regiment. The idea, my nutritionist advised, was to balance a change in eating habits with exercise. My incentive to make the necessary dietary change and to improve my physical health was simple vanity. I would be turning 60 and I had to start feeling better. The effort has required me to be more selfish and disciplined about time for me, but it is paying off.

In two years, I have dropped 30 pounds and am close to working out 3 times a week at Artemis.

The workouts at Artemis have been strenuous and challenging. But I am approaching my 61st birthday stronger, more stable and more comfortable in my skin than I can remember. The Artemis staff – Cate, Kendra, Kris – who have worked with me in both private instruction and in Fundamentals have challenged me to do more than I thought possible. Their ability to combine drive and humor keeps me coming back.

For the first time in my life I actually enjoy the sometimes grueling effort of staying fit. I still have more weight to lose, my balance is still a bit shaking and my knees…well, aging isn’t fun. But Artemis has been a sort of elixir for feeling young and regaining a confidence that I can stand and move and take on the tasks of living.