During our high-energy 60 minute Boot Camp classes, you’ll do a total body workout that consists of 5 minute warm-ups, 20 minutes of Cardio, Upper Body (Push ups, back and shoulder movements), Core Work (Crunches, rotation and stabilization movements), Lower Body (Squats, squat thrusts, lunges, jumps), Stretch (Cool down dynamic stretching).

Mind Over Matter Health & Fitness caters to the fitness level of each individual during class. Our instructors will take the time to check on each participant’s form, make necessary adjustments, and pinpoint any individual concerns and answer questions.

Stroller Boot Camp

Can’t find a babysitter so you can make a trip to the gym? Worried you won’t be able to fit in a complete workout between your toddler’s naps? With Mind Over Matter’s comprehensive Stroller Boot Camp, there’s no more stressing and no more excuses. You can build muscle, burn fat and firm up all while spending valuable time with your baby!

Stroller Boot Camp includes everything the 60 Minute Boot Camp class provides – a warm up, cardio, strength training, stretching and cool down. You’ll jog, race walk and participate in resistance exercises, such as squats, lunges and various abdominal movements that incorporate your child and their stroller.

Podcasts / Audio Segments

 
Dr. Victor Zeines Radio Show: All About Mind Over Matter
Listen
 

Karen Salmansohn’s Satellite Sirius Radio Show
“Exercising and Fun”
Listen

“Love, Sex, Love”
Listen

“Net Play”
Listen
 

Strength Nation
“Your Fitness Goals”
Listen

“Save On Fitness”
Listen
 

Miss Young Radio Segment: “Healing Is A Mind Over Body Connection”
Listen
 

Wedding Podcast: “Exercising For Your Wedding”
Listen

1. Add flavor to meals without added fat by substituting low sodium chicken broth for oil or butter when cooking rice & pasta dishes.
Add flavor to your meals without added fat! Just substitute low sodium chicken broth for oil or butter when cooking rice or pasta dishes! You’ll save 36 calories and 5 to 6 grams of fat per serving. Broth also adds flavor to simply steamed veggies. Just sub it for water and cook as usual.

2. Get more fiber and lower your chance for heart disease by exchanging whole grains (brown rice, quinoa, millet) for white rice and cous cous. Cook them like rice and add to soups, salads, and stir-fries.
Exchange whole grains (brown rice, quinoa, millet, barley, faro) for white rice and cous cous to get more bang for your buck! This easy switch will provide you with 5-8 grams of fiber per serving and can reduce your risk for heart disease by roughly 20 percent. Need a few ideas on how to incorporate these foods into your kitchen? Easy, cook these grains as you would rice (simmer, covered, over low heat) and add to soups, salads, and stir-fries.

3. Add “no salt added” canned beans (easier and just as healthy as dried beans) to any meal for an economical and tasty fiber and protein boost! Beans, beans good for your heart (I’ll stop there!).
Add beans to any meal for an economical and tasty fiber and protein boost! Dried beans can take forever to prepare (soaking over night, etc), canned beans are just as healthy as long as you buy the “no added salt” variety. Just open, rinse with water and add to your salad, soup, or snack on them alone!

4. Yogurt is a healthy choice, but be sure to get plain low- or non-fat Greek yogurt to avoid extra sugar, then sweeten naturally with stevia, honey, or berries.
Add yogurt to your diet but watch out for the sugar trap! Yogurt contains naturally occurring sugars but fat-free flavored yogurts contain about 15 grams of sugar on top of that (which is equivalent to 4 tsp of added sugar). So opt for fat-free or low-fat plain Greek yogurt, and sweeten naturally by adding one packet of stevia, 1 tsp of honey or fresh berries!

5. Answer your cookie cravings with healthier cinnamon graham crackers!
Have a cookie craving? Reach for a graham cracker instead! With all the sweetness and crunch of a regular cookie without the excess fat and calories! Sure go ahead and buy the cinnamon flavored ones, they’re deliciously good for you!

6. Candy doesn’t have to be off-limits, but control your portions by enjoying a 60 calorie Tootsie Pop or even two Mini York Peppermint Patties (100 calories/2 g of fat).
Craving candy? It doesn’t always have to be off limits! Instead of buying a bag of easily “pop-able” candy where you just can’t stop at one (like jelly beans, Swedish fish or licorice) enjoy a 60 calorie tootsie pop or even two mini york peppermint patties (100 calories/2 g of fat).

7. Veggie chips aren’t as healthy as the look! Make your own by spraying pieces of kale with cooking spray, sprinkling with sea salt, and baking at 350 for 10-15 min.
Sure those veggie chips look healthy but beware they have just as many calories and fat grams as your good old potato chip! Instead make your own veggie chips and get some calcium, iron and fiber while you’re at it. Take a bunch of kale, tear into pieces, place on a baking sheet, spray with cooking spray, sprinkle with sea salt and bake at 350 for 10-15 minutes. YUM!

8. Avoid the calorie and sugar surprise of smoothies by making your own! Mix in a blender 1 container of 0% Greek yogurt, ¼ cup skim milk, ½ cup frozen fruit, 1 packet stevia, ice as needed.
Summer time means smoothies for many. Easy sip-able treats on the go. Not so fast. A small Jamba Juice smoothie can cost you up to 500 calories and 13 tsps of sugar! Solution, make your own! Mix in a blender 1 container of 0% Greek yogurt, ¼ cup skim milk, ½ cup frozen fruit, 1 packet stevia, ice as needed.

9. Eat breakfast! It is the easiest way to lose weight, start your metabolism burning at full speed and prevent over eating later on in the day!

10. An ideal lunch or dinner plate is ½ veggies, ¼ lean protein like fish, chicken or tofu, and ¼ complex carbohydrates.
When making your plate for lunch or dinner guarantee portion control by filling ½ your plate with vegetables, ¼ with lean protein like fish, chicken breast or tofu and the other ¼ with complex carbohydrates!

Courtesy of Amy Shapiro, RD CDN
For more information, visit awsnutrition.com.

Now for those of you looking for more excuses, don’t misconstrue this to mean failure to exercise. What I am talking about is failure while you’re exercising. Pushing yourself to the point where you can‘t push anymore. Going the extra mile, the extra yard, whatever expression you’ve heard in the past, send your body into complete exhaustion and failure.
If you find yourself in a situation where you do that extra repetition, and you can’t do another, than you have crossed over into the “failure is good” zone. You’ve done a good thing. The best part about it is nowhere else is failure a good term except during exercise.

In some respect you need to fail because you need to know how far you can go, and the next time out you can go a little further. Take advantage of that notion. Tomorrow while you are exercising, fail as frequent and as often as possible. And when that’s all done, then fail again.

Choose the “Magic Bullet” and you are choosing a path to unfulfilled promises and guarantees. Choose the path to fitness as a lifestyle. It will be a much rockier journey, but ultimately one that will help you reach your goals.

If it’s too good to be true it probably is. More times than not, when you hear about some promise to get your body to look the way you always wanted it to, but with half the amount of work, you are probably going to get half the results. If you are not prepared for hard work and discipline then you are not prepared to make any changes to your body.

The “Magic Bullet” approach is appealing because it offers you an immediate solution with little or no discipline. It requires no responsibility. You simply put yourself into a system, and the system tells you what to do. You don’t need to think, understand, or learn you just need to suffer. They some how seem to promise all of the answers some how you never seem to find them.

There’s a reason why the largest concentration of books at Barnes N’ Noble is in the diet section, they don’t work. Use common sense, look for long term health and fitness goals. Prepare yourself for a lifetime of change.

It seems as if a fitness consultant’s opinion is in higher demand these days than any other profession. Well I am going to share with you a secret, the only thing you need to know about exercise and how to make it work for you, one word, SLEEP.

It seems so simple and obvious, yet nobody seems to understand. How can you expect to get a good workout in (let alone your daily functional activities) without a good nights rest.

If you’re thinking you can function on back to back 5 hours a night sleep, you’re probably thinking like somebody who just got back to back 5 hours a night sleep. If you think you can get a quality workout in under those circumstances, you’d be the first.

Essentially all you are doing is cheating yourself. Your body and mind will never reach its full potential, and guess what you’ll never look and feel your best. The harder you try to exercise the deeper the hole you’ll dig.

If you want to regenerate your muscles and mind, sleep the proper amount of time.

Your habits, whether good or bad, will follow your self-perception. To achieve success when it come to fitness and exercise, step one is to always think positively. Believe in yourself and see yourself as the person you want to become. While this might not guarantee success 100% of the time, I assure you will not get there without thinking it.

Now when you see yourself as the person you want to become, step two would be to take the necessary actions to get there. If you want a newer, leaner, more fit you; you must put the hard work, and energy into becoming that person.

Break free of the old you. The old bad habits that have weighed you down, pun intended. The hardest part is doing it the first time. After that, every time out it gets easier. Surround yourself with the people who are going to help you get there. Surround yourself with positive reinforcement such as your friends, family, co-workers and the most important, a personal trainer.

That’s not to say that technology is not without its merits. After all, I would not be able to reach any of you if were not for it. However, all of these are more excuses why you are yet to get to the gym. Why you have yet to start that new exercise routine you have promised yourself long ago.

It all adds up. So you stay a little bit later in the office that day, one more person you need to Facebook, one more you tube you need to download, one more video you need to watch. All of these moments in time added up could easily equal an extra workout during the week or at the very least, an extra ten minutes on the treadmill.

Break free from the shackles of technology. Spend a little time on yourself. Take care of yourself, better yourself by undoing all of the damage you’ve done to you posture sitting at a desk for ten hours a day. Stave off the tide of carpel tunnel syndrome from hammering away on the Blackberry. Put those backs, hands, feet and every other part of your body to good use.

We are the only mammal created to stand on two legs, yet we’ve done everything to regress back to our pre-historic posture. Unplug.

Fear and guilt predominates our society in almost every institution. While I can’t offer a solution for the economy, or even our political climate, I can provide a solution when it comes to exercise, and that solution is to use both fear and guilt to our advantage.

Let’s be honest with ourselves, Fear and guilt are two of the more powerful vehicles that get us into the gym. Why not just recognize it, accept it, and embrace it. It may be as remedial as a fear of being overweight, to a fear of overall health deteriorating, to a fear of ending up with a debilitating disease.
In either case we have all experienced some form of this, and the guilt that we feel afterwards. The guilt we feel when we don’t follow through on a promise that we have previously made to ourselves. The guilt we feel when we have not reached a goal we have set, or simply the guilt that we feel after ordering that dessert.

We’ve all been there before and done nothing about it. Now is your chance to change all of that. Embrace your fear and guilt. Use it to your advantage by creating a motivator. Use it to achieve success.

Brought to you by Amy W. Shapiro, RD CDN
awsnutrition.com
amy@awsnutrition.com