Transformation Challenge Coming Soon

Are you our next 12-week transformation challenger?

If you have 15 lbs or more to lose, we want to consider you! This is a free training event, commitment required. More details coming soon...

If you're not familiar with our past 12-week Transformation Challenges, take a peek at our winter final results video. NOTE: If you're at work or in a quiet place, you might want to adjust the volume before playing.



Each transformation challenge has been a little different but all have been rewarding for participants. It's a group effort in many ways, and the benefits are paid out not only in physical transformation results but also in attitude, in sense of community and in lifestyle change.

We're also very proud of our spring challengers! If you haven't seen them already, check them out here!

Class Announcement!

As the last-of-summer-hurrahs reach its fever pitch, the Lake Harbor Beach Fitness Class is being held mornings only. This starts tomorrow, August 1st. Current schedule is Tuesday and Thursday mornings 9-10 am. Please inquire about Saturday morning classes. $5 per class.

P.S. Don't know where Lake Harbor Park is?

Happy 4th of July!

It's a holiday week coming up...

Just wanted to wish everybody a Happy 4th of July. Be safe, keep cool and have fun!

Also, the holiday does not affect the beach fitness schedule. However, THERE WILL BE NO CLASS Saturday, July 7th.


For more info on the Lake Harbor Beach Fitness Series, click here!

Think Outside-the-Gym! Outdoor Fitness Class for Summer 2012

It's hard to get to the gym on these sparkling summer days! But that doesn't mean you have to skip your workout. Think outside. Think Lake Harbor Park!

Beach workouts are back.

Join any class,
Tues/Thurs/Saturday mornings, 9:00-10:00
Tues/Thurs evenings, 6:00-7:00.

There is no preregistration requirement. The cost is an easy $5. And, if you're a SLCFAC member with a class pass (or package), just sign-in. (Ask the front desk for more info.)

What about the unofficial outdoor schedule? I'm known to offer additional classes on the fly. It's usually posted through my Facebook account. Click here to friend me and to get the unofficial class announcements.

You know summers are short. Come join me at the beach!

P.S. Don't know where Lake Harbor Park is?

COPING WITH FITNESS SEASONS

Do you have the winter blahs?

Fitness, like most things in life, has its seasons. There are seasons where you can aggressively pursue fitness. And you love it. You're in the honeymoon stage, spring.

There's the summer season, when you realize it's hot. In other words, it's not always easy or comfortable to fit in fitness, but you do it anyway because it's still fun and always worth it. You definitely see progress.

But then there are our fall seasons... Sometimes we have less time to devote to our workout and we see our progress slow.

And sometimes, just sometimes, it all stops. Is there any beauty in a fitness winter?

As a personal trainer, even I struggle with fitness winters. I accept this season as a part of the cycle. Sometimes it's an injury and a vacation, a plateau or a lack of drive.

How about you? Have you ever experienced a fitness winter?

Now, this is not a post for the couch potato. This is a post for those who have been working out regularly. This is for those who've experienced recently a fitness spring and summer, wondering why they've lost their drive or how they can wait out an injury.

Many get down on themselves in a fitness winter. And many give up. Those people get stuck in a perpetual fitness winter. Just as seasonal affect disorder (SAD) takes its toll during a dark, cold winter, a fitness winter that lasts too long will take its toll too.

Here's a thought. Instead of feeling guilty about a fitness winter, take the time to enjoy the break. Take inventory of what's going on inside of you, physically, emotionally, mentally, spiritually... Maybe you need to sit and rest for a while. Surround yourself with thoughts of a fitness spring, but enjoy the moment. Have a good attitude about rest and recover and winter passes quickly. You'll start to hear the birds singing and a new season springs forth. Regression is reversed.

Seasonal Affect Disorder (SAD) and Exercise

SAD is a sympathetic response to our environment, says Rich Maloof for MSN Health & Fitness. In fact, he goes on to say that we experience mood and physiological changes each season--spring fever, summer insomnia... It makes sense.

But what's one way to keep centered during the fluctuations of seasons? You guessed it--EXERCISE!

So, if all this gray weather and dirty snow is getting you down, get out, go in--wherever--and exercise.

Not all of us can afford a trip to sunny Hawaii, but we can take a brisk walk, turn on the tunes and jump around. You can lunge around the kitchen table--all these things are free. Exercise will boost your energy, shed some stress and bring back that vitality we love about spring and summer. TRY IT!

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Looking for group fitness opportunities? Come join me, Boualem Aggoune, CPT (W.I.T.S) and many other fitness enthusiasts. We have tons of fun in our fitness classes.

BODY SCULPTING KICKBOXING classes are held Monday through Saturday at Muskegon Height's Karate Academy, 32 E. Broadway.

MORNINGS
Mon/Wed/Fri at 10:30 to 11:30 am
Tues/Thurs at 9:00 to 10:00 am
Sat at 9:00 am

AFTERNOONS
Mon through Thurs at 4:30 to 5:30 pm

Want a dose of fresh air, Vitamin D and some good old-fashioned exercise?

OUTDOOR FITNESS CLASSES are held every Saturday at Lake Harbor Park, Norton Shores.

Saturday at 10:30 to 11:30 am

*For more information on rates, send me a message on Facebook (Boualem Aggoune), e-mail us or call us at (231) 773-8926.

Class Announcements: NOVEMBER 18TH

OUTDOOR CLASS SCHEDULE

On November 18th, the morning outdoor class at 10:30 will be canceled--this a Thursday of this week. It will resume on November 19th, same place and same time.

But, no worries, morning warriors, you can make up that one morning class with a brand new class.


A NEW MORNING INDOOR CLASS

Introducing BODY SCULPTING

WHAT: A fun twist on all-over-body toning, all Boualem's style--you never know what might get thrown in. The focus is body transformation.

In other words, firm up and tone, twice a week, 2 hours.

WHERE: 32 E. Broadway at the Muskegon Heights Korean Karate Academy

WHEN: Starting November 18, 2010, a Thursday @ 9am to 10am. It will continue on Tuesdays and Thursdays, same time slot.

I love classes--not just because I teach them and get a thrill out of it, but because I see how EFFECTIVE the group atmosphere is!

AND NOVEMBER 18TH, 23rd and THANKSGIVING MORNING ONLY -- CLASSES ARE FREE


Come on out. This is a great way to avoid holiday weight gain and holiday stress. Stay energized in the shorter days of winter.

LAKE HARBOR PARK CLASS ANNOUNCEMENT!

Monday, October 25th, is our last evening class at Lake Harbor Park.
Morning classes will continue Monday through Saturday from 10:30 to 11:30 AM.

How to Enjoy Fall's Festive Foods Without Guilt or Weight Gain

Boualem's Fit 'N Healthy Times, September mid-month edition

THE AUTUMN TEMPTATION

There's something about the return of cool weather and a warm kitchen. People are talking about food everywhere I go--it's pie season, you know. And if they are not cooking, they're ordering out the foods they're suddenly craving--meaty, potatoey, stewy, soupy, creamy, rich and/or luscious.

Fall is great in Michigan, but temptation to eat more fatty filling foods to prepare for a snowy blowy winter is probably not just in our head.

But the truth of the matter! (Cold, hard truth!) Your cravings are not nutrient-necessary. Nor is it relevant in a modern, relatively wealthy society. With 24/7 super markets and food stations, most of us don't need to bulk up for fear of food shortages.

Yeah, sure a couple extra pounds hidden by sweaters and shed in spring isn't going to hurt those who maintain a healthy weight. Weight maintenance is a balancing act. However, the average adult does not shed yearly weight gain.

So, when you're putting your summer clothes away and getting out fall/winter clothes or thinking of ordering a large mocha with whipped cream for the fourth time this week, remember: Weight maintenance is not seasonal.

HOW TO ENJOY FALL'S FESTIVE FOODS WITHOUT THE GUILT OR WEIGHT GAIN!

Despite what I just wrote, you have to know that I love food. I love eating. And I love foods that are not on Muscle & Fitness Clean Eating List!

So, my advice on the best of both worlds. Enjoy life. Grab a hold of your mixing bowl and spoon, enjoy the fall foods. But remember BALANCE!

But what does "balance" look like when giving in to "a-moment-on-your-lips-and-forever on-your-hips" kind of temptation?

1) Immediately ration the prized creation - think small portions and freeze leftovers so it can't be consumed in one guilt-ridden binge-fest
2) Share excess goodies with neighbors and friends
3) Serve healthy sides so that you don't fill up all on one heavy dish!
4) Eat a small balanced meal before dishing out dessert
5) Don't make yourself feel bad! Guilt and fear will only create more temptation to indulge all the time!
6) Keep fitness a priority--it may not be your highest priority, but keep it on the list.

As for a healthy recipe, we're referring you to a local CSA blog for an appetizing, different kind of radish salad. Check it out and eat well!

Do you need help keeping fitness a priority this fall? Contact me!
I've got many options--from one-on-one personal training to group training, outdoor training and VERY SOON kickboxing. Whoo-hoo! I'm excited for fall.

HARBOR PARK OUTDOOR WORKOUT ANNOUNCEMENT: Time change for Tuesday and Thursdays.

Keep up-to-date with schedule changes on Facebook. (Friend me--Boualem Aggoune!)

Solo or Group Exercises--What recharges you?

They say that if you look at two different personality types of people, the extrovert and the introvert, they're both unique in the way in which they recharge. Extroverts-the outgoing and more outspoken personality-get recharged in group settings. Introverts, however, crave alone time, and feel rejuvenated after quiet alone time.

Just understanding your personality type can help you find an exercise routine that will become what exercise should be--therapeutic, fun, reinvigorating!

But whether you prefer working out with a buddy or two--three, four or ten, or whether you enjoy going solo with just you and your music, I'm learning that all personality types get a charge out of an occasional group fitness setting, extroverted or not. It's like being a kid again and playing with all your cousins at the reunion. Sure, you may not know them that well, but you have fun together! And if you keep coming to the gathering, they become friends!

So, what am I saying? Whether you're a solo or group exerciser, try a fitness class. If it doesn't enhance your fitness life--which I'm betting it will--it will enhance your social life. Introverts may try to deny it, but the truth is: people need people--period! A smile and a kind word always lift the spirit!

Speaking of classes, a good dose of exercise, mixed with socialization and placed in the outdoor air is a recipe for good health, inside and out. Come to a class at Lake Harbor Park, Norton Shores. We meet in the parking lot and take it out to the beach. It's a great time. The people are nice, the instructor is fun to make fun of and you will be recharged.

How much? Just $5 per class, free for 17 years and under. And if you're really recharged and love the group setting, there are discounts for multiple sessions within a week. I like to keep this commitment-free. You only pay for what you want--and what you want often changes weekly. I understand!

Of course, if you're a more introverted personality but like the idea of personalized instruction, contact me. I offer free initial consultations and short- term packages just to get you conditioned and ready for an independent exercise program!


BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? LEGS!

My big 3 for the LEGS are: LUNGES, SQUATS, DEADLIFTS. No big surprise if you've ever spent time exercising either with a trainer, fitness class or video...

Just to let you know, if you're a cardiovascular king or queen and enjoy running and other leg-emphasizing exercise, this is good, but it's not enough. If you want tight, toned, sculpted legs, you have to do resistance exercise. If you want to prevent injury and keep running--or whatever it is, these three exercises will keep you on your course.

AND for the weight lifter, DO NOT not train legs. I don't care what your excuse is. If you only work your upper body, you'll create unhealthy imbalance. Do it consistently and (good form too, and) you'll see great results.

That's it for this month...Stay tuned this month, as we'll feature some healthy recipes and other fitness/health morsels.

Healthy Breakfast Ideas & Exciting Outdoor Fitness Ops

Our August Fit 'N Healthy Time E-letter was void a featured recipe! OH NO! To make up for it, we've got a couple of great breakfast ideas we love!

But before that, we've got some great, AFFORDABLE, local fitness opportunities--all meeting at the scenic Norton Shores park, Lake Harbor Park. Here's the schedule and pricing.

MORNING SESSIONS
Monday through Thursday -- 10:30 to 11:30 am

EVENING SCHEDULE
Monday/Wednesday -- 6:00 to 7:00 pm
Tuesday/Thursday -- 7:15 to 8:15 pm

The rates per class are $5. However, if you plan on being there as much as possible, we have multiple weekly session discounts and a monthly unlimited sessions plan, too.

Speaking of kids, kids 17 and under work out for free! I want to lighten the load for parents and kids!

For more information contact me! Friend me on Facebook and you can get daily workout reminders and announcements too. Just search for me: Boualem Aggoune!

WHAT TO BRING??? While we're taking it in the water--the water temp has been PERFECT.... bring a towel, some sandals or flip-flops for after the class, plenty of water to drink and depending on the time of day, sunscreen. Otherwise that, just bring YOU and someone you want to get fit with! SEE YOU SOON.

FUN, FIT BREAKFAST IDEAS (Besides Oatmeal & Egg Whites!)

Nutritious eating is about deprivation and starvation?!? Au contraire! It's about eating, enjoying what you're eating and knowing that what you're eating has not only immediate benefits, but long-lasting benefits.

Eat! The body needs food. But eat well. A wholesome, well-rounded breakfast is an important key to a smooth-running metabolism.

1. YOUR OWN YOGURT PARFAIT! Place 1 cup of old fashioned oats in hot skillet. Stir and cook until oats brown. Mix with unsalted, roasted sunflowers and raisins. Store in container and use to sprinkle on PLAIN, REDUCED FAT YOGURT. Layer with blueberries or strawberries or a natural (and reduced sugar) fruit spread and it makes a great parfait.

2. WHOLE WHEAT CREPES: Who said French crepes have to be unhealthy?!? There's always a healthier twist... But you might want to skip the Nutella!

1 C whole wheat flour
3 eggs
2 cups of fat-free milk
2 T of canola oil or walnut oil
1/4 salt - optional
1 t sugar - totally optional

Mix batter. (It will be runny.) Let stand overnight for best results. Place 1/4 C of batter in hot griddle and spread batter by tilting griddle. It will take a little longer than regular pancakes on each side, maybe about 2 minutes--until a little browned. If you're not used to making crepes it takes practice to get a nice rounded crepe, but the taste is what counts. Healthy fillers are naturally sweetened jam or grilled/baked fruit. Low-fat cheeses also work nice in a crepe.

Just remember--save some room for protein. Don't fill up on carbs.

3.) WHOLE WHEAT PROTEIN PANCAKES - A meal in one. For best results, avoid the temptation of drowning your pancake in syrup. Choose a fruit spread instead.

2 scoops whey protein (preferably the pure kind--unsweetened, etc.)
1 c whole wheat flour (red wheat flour)
2 t baking powder
1/2 t baking soda
1/4 tsp sea salt--dissolved in buttermilk
1 large egg
1/2 c canola oil

Mix all dry ingredients, except the sea salt. Whisk the wet ingredients including the sea salt and combine with dry ingredients. Use 1/4 c of batter per pancake and cook in non-stick skillet or skillet until it bubbles and flip.

4. THE JUICIEST IDEA -- We don't drink juice. That makes it simple. But for all those juice people, here's a great idea to cut down on fast carb calories. Instead of drinking a full glass of juice, use half juice and half carbonated water. That's what the French do... Errr, well, that's what author of French Women Don't Get Fat says. (Which by the way--kind of snobby and kind of right on the money, but French people don't really know a whole lot about nutrition. (And that's coming from a French guy!)

BACK-TO-SCHOOL ADVERTISEMENTS AND MY CEREAL TANGENT

Oh, you've seen those ads for Frosted Mini Wheats, right? Kids going off to school full of fiber and full of focus. Hmmm. Focus? For how long? I love Frosted Mini Wheats, and considering some cereals, they probably do keep kids fuller longer, but have you taken a look at the sugar in those cereals? Unless your kids aren't eating anything else with sugar for the rest of the day, it's too much per serving!

If you or your children must eat cereal, choose the unsweetened brands. And some nutritionists recommend putting sugar bowls back on the breakfast table. Most likely the kids (or the grown-up) will add less sugar than what the sweetened cereals contain or it will remain at the bottom of the bowl with the leftover milk!

One more breakfast note--don't forget the protein. It takes more than whole grains and carbohydrates to keep your brain fresh and focused. Choose an egg, natural peanut butter (think NO extra ingredients, like the KREMA brand), PLAIN yogurt and even REDUCED-FAT cheese--stop worrying about fat myths and calories and think about balanced health! Most kids and working adults won't eat for hours after their first meal.

Hope you enjoyed this mid-month morsel. Bon appetit, and see you at the park! We've got a few more day of WATER WORKOUTS. Let's not miss out before the fall chill.

Did you miss out on August's E-letter? Take a look right here: http://boualem-aggoune.blogspot.com/2010/08/rethinking-exercise-part-2-time.html

NEW CLASS ANNOUNCEMENT!

STARTING TODAY--NEW TIME!!

Another BEACH WORKOUT ala Boualem!

WHEN? Monday & Wednesday Evenings @ 6 PM.
WHERE? Lake Harbor Park, Norton Shores
(Take Pontaluna west toward and past P.J. Hoffmaster, past Maranatha, on your left after the bridge.)

Meet in the parking lot and we'll take it on out to the beach.

Bring water to drink, a towel (or two) and wear clothes you don't mind getting wet (or dirty)! It's fun and fresh air!

Don't waste anymore days of summer....
START YOUR PATH TO FITNESS WITH ME TODAY!

AUGUST 9TH -- FREE CLASS!

Looking for Tuesday & Thursdays classes at the beach????
7:15 PM!!!!

Contact us for more details.