Get Fit With Dawn

BOOT CAMP FITNESS SCHEDULE

COME TO BOOT CAMP FITNESS...ALL FITNESS LVELS ARE WELCOME.  MAKE EXERCISE FUN WHILE CHALLENGING YOURSELF!!

 

WHERE: DALTON PARK

BRING 3-5LB WEIGHTS,TOWEL AND WATER BOTTLE

COST: $8.00 PER CLASS OR $7.00 PER CLASS IF PAYING FOR 8 CLASSES IN ADVANCE

SATURDAY: JUNE 4TH, JUNE 18TH, JULY 9TH, JULY 16TH, JULY 23RD, JULY 30TH, AUGUST 6TH, AUGUST 13TH, AUGUST 20TH, AND AUGUST 27TH  ALL SATURDAY CLASSES BEGIN AT 7:30AM

TUESDAY: JUNE  14TH, JUNE 21ST, JULY 12TH, JULY 19TH, JULY 26TH ,AUGUST 2ND, AUGUST 9TH,  AND AUGUST 16TH, CLASSES BEGIN AT 6:30AM

FRIDAY:JUNE10TH AT 6:30AM (CLASS WILL BE HELD DUE TO NO CLASS ON SATURDAY)

THERE WILL BE NO CLASS JUNE 24TH THROUGH JULY 6TH OR TUESDAY AUGUST 23RD

SEPTEMBER AND OCTOBER DATES WILL BE ANNOUNCED AT A LATER TIME

CLASSES WILL BE HELD UNLESS THERE IS LIGHTENING, THEN ASSUME CLASS IS CANCELLED.

 

Fitness Camp is Coming

Is it difficult to motivate yourself to exercise during the cold winter months? Come join me for a fun challenging workout for all fitness levels.

First class starts on November 6th at the Waverly Comm Gym in Waverly Pa. from 8:30-9:30am

The cost is $8.00 per class or $7.00 per class if you pay for all six weeks in advance.

Call 570-563-2064 for more info

Fitness Tip by Get Fit With Dawn

When and how should you stretch?

You can stretch anytime you feel like it, or you can do so in conjunction with other workouts.  Just remember it is important to stretch after any physical activity. 

Stretch after cardio,strength training or any type of sport. Your muscles are warmer and more pliable after the activity than before. This makes it easier to lengthen them and less prone to injury.

According to Wayne Wescott, Ph.D., fitness director of the South Shore YMCA in Quincy, Massachusetts, vigorous stretching before exercise, when muscles are cold and less pliable will produce less benefit and may leave tendons more prone to injury. By the way, he says that Too Much Training Can Often Backfire.

Start your workout with a five-minute cardio warm-up, stretch gently and then do your usual routine. Then do more vigorous stretching following your workout.

Some important things to remember

1. Don't bounce
2. Don't stretch to the point of pain
3. Don't forget to breathe

Learning Typepad with Connie

On the phone with Connie, author of Sugar Shock and the woman who helped me kick sugar.  She is now helping me with my blog and Typepad.

Excited About My New Website - Spread the Word

I am so excited about my new website/blog GetFitWithCawn.com. I will be doing a few more boot camp classes outside. I am currently checking into an inside location for the winter.

They are alot of fun and for all levels of fitness. Please call for more info 570-563-2064 or email dawn@getfitwithdawn.com

Bootcamp Fun

Here are some photos from a recent bootcamp.

 

During our few weeks together, these ladies got in much better shape than when they started.

In one hour, we had a total body workout that was fun and rejuvenating.

Please see the Testimonials for Dawn to learn how what the participants thought.

It would be my honor to work with you. I can even help you if we don't live in the same area. Book your complimentary 15-minute appointment now.

7 Health Benefits of Exercise

Thanks to the Mayo Clinic Staff for this interesting article about 7 benefits of regular physical activity.

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of regular physical activity today! 

Thanks again to the Mayo Clinic Staff for this interesting article.

I invite you to learn more about how to work out with me. Let me help you achieve your fitness goals.

Let Me Help You Reach Your Fitness Goals

Greetings. My name is Dawn Strickland, I am an ISSA-certified fitness trainer and Doctor of Chiropractic,  who can help you reach your fitness goals.
 
I believe home personal training is the most convenient and effective way to exercise.  I specialize in women's personal training.  I work with women of all different ages and fitness levels on a one-on-one basis.  Group training is also an option where you can enjoy added support from a friend or friends at a lower individual rate.
 
I focus on core and functional training that will improve your posture and balance your daily life.  It strengthens the  back and spine while decreasing back pain
 
Nutrition is another important part of any fitness plan so we can discuss your eating habits to be sure they are supporting your fitness goals
 
I can develop a customized workout program just for you.
 

I am always increasing my knowledge by researching a variety of the latest fitness and nutritional methods to give you the beset possible information. 

It also keeps exercise fun by incorporating many different exercises and techniques in each session.

Personal training sessions can be held at you home, backyard or local park.  we can use your equipment, or I will bring what is necessary.
 
I offer affordable money-saving training packages that never expire.
 
Call about group bootcamp that is for all fitness levels it is both challenging and fun.