New Year’s Resolutions…

If a stronger body and sense of well-being are on your list for 2012, you should know that registration for the Winter Session at Kamate Fitness is now open!  Click here {or any of the hyperlinks} to be magically transported over to the Bedford Recreation Department’s {BRD} online registration site.

Want a little more info before you sign up? Well, then, read on.

The post-holiday {slim-down, tone-up} session begins on January 3 and runs through March 24, 2012. You have several different options with the new fee structure, so pick whichever fits your schedule best and be prepared to have some

serious fun!

And don’t forget to sign up with a friend, because referrals are rewarded!

{Note: the crazy little numbers to the right of each listing are the BRD’s Activity Numbers. Using those will make your search for the class you want a breeze.}

1 BodyJam class per week: $190 {18.246}

1 BodyPump class per week: $190 {18.247}

Unlimited BodyJam classes per week: $210 {18.248}

Unlimited BodyPump + BodyJam classes per week: priceless, I mean, $230 {18.249}

So go on. Sign up now. And be prepared to celebrate the new you!

Happy Holidays and a Rockin’ 2012 from everyone here at Kamate Fitness!

A Story About A Skirt

See this skirt? Isn’t it pretty?

Look at that detailing. The lace at the top and the itty-bitty hint of a pocket?

It’s those sweet little details that made me grab this baby off the rack from who-knows-where back in … 2005.

Yes, you read that correctly. I’ve had this skirt for 6 years, which isn’t extraordinary, but what is is the fact that

I’ve never worn it.

I hate to try things on at the store, so I paid for it and left the store and hung it in my closet. It wasn’t until a few weeks later when I had an occasion to wear it that I realized it didn’t fit me.

A few years of hoping for a child and undergoing IVF and getting pregnant and losing the babies and eating just about every comfort food out there had taken their toll, and the size I once was was no longer relevant.

So in the closet it stayed, shifting every so often from my bedroom to the cedar closet for storage, then back to the bedroom in the hopes that the makers of Double Stuf Oreos had slimmed down their recipe without telling us, and my backside had benefitted from the new formula. It never seemed to happen. Blasted Nabisco.

Fast-forward to this past Sunday morning. I needed something to go with my festive red sweater to wear to my son’s Christmas Pageant performance, and my mind drifted off to that skirt. Did I still have it, or in a fit of purging “wishful-thinking” clothes, had I donated it? I ran to the cedar closet, and there she was.

What the heck, I thought. Give it a go.

So I did. And you know what happened? She sailed right past those “speed bumps” she’d been held up at in previous journeys toward my waistline. RIGHT PAST THEM, babe, and I zippered, hooked and set her into place without even breaking a sweat.

So THANK YOU, Kamate Fitness! Thank you, most wonderful, energizing, encouraging, tellin’-me-how-to-get-my-groove-on Nancy! Thank you, BodyJam, Rihanna, DJ Jazzy Jeff, LMFAO, George Michael and Ludacris. Thank you all for getting me to move and allowing me to enjoy every single minute of it!

And thank you for getting me into that doggone skirt.

BodyPump’s Rep Effect

I bet you’re wondering what makes BodyPump so effective? Well, here’s the answer, which comes directly from Les Mills.

“The key to BodyPump is THE REP EFFECT™, a breakthrough in resistance training which focuses on a high quantity of repetitions using low weight loads. You may believe that in order to break down fat and build muscle you need to lift heavy weights to a point of failure to generate the changes you’re after. While it’s true that muscle fatigue is necessary for changing your body from flabby to fit, THE REP EFFECT™ changes that thinking.

With THE REP EFFECT™, you exhaust your muscles by using light to moderate weights and do more repetitions instead. In a standard 60 minute BodyPump class you perform 70 - 100 repetitions for each body part, which equals about 800 repetitions in a single workout. If you compare this to a standard gym workout, it’s more than four times the work of what an average person can achieve on their own.

With THE REP EFFECT™ you can burn more calories and achieve more meaningful fat loss and muscle fatigue to build strength without building bulk. That means a leaner, stronger physique—fast!”

Our Dear Friends, The Martins

Dear Kamate Fitness Family,

As you may now know, our instructor and dear friend Carolyn Martin's husband died suddenly on Tuesday night.

Many have asked how they can help.

At this time, an education fund is being established for the Martin children. If you would like to contribute, please send donations {payable to Carolyn Martin} via

Nancy Griffiths

93 Wilson Road

Bedford, MA  01730

781-879-0054

Caren Venuti will be coordinating meals for the Martin family to see them through the coming weeks. If you would like to help out in this way, Caren may be contacted at 781-275-6865 or carenvenuti@yahoo.com.

Visiting hours will be held Sunday afternoon, from 1 pm to 4 pm at Bedford Funeral Home, 167 Great Road, Bedford, MA 01730 (781-275-6850). The Funeral Mass will be held  on Monday at 10 am at St. Paul's Episcopal Church, 100 Pine Hill Road, Bedford.

The Martin family is very grateful for the outpouring of kindness from the community.  Please continue to keep them in your thoughts and prayers.

In gratitude,

The Kamate Fitness Team

How She Rolls

Our fab instructor, Nancy, and some of our favorite Jammers {Anne-Mari!} attended the Les Mills Quarterly workshop this past weekend.

Want to see how she rolls? I thought you would. Check out the moves:

For those new to Kamate Fitness, Nancy is on the left of your screen, rockin’ the black/white cropped shirt. And this is the fun and energetic workout you can expect with BodyJam!

Join us Tuesday night at the High School Dance Studio! 6:30 pm…don’t miss it!

Go With The Flow

Just a reminder: There will be no BodyJam this Saturday morning.

Instead, start your day with BodyPump at 9 am and

YogaFlow at 10:15!

 

And don’t forget to park in the Bedford Farms parking lot, not in front of Callahan’s. It’s a simple measure to keep the lot safe for the children. Thank you!

Cider and Sage Pork

I love, love, love any recipe that is super-simple and quick-to-the-table but seems fancy. It’s all about the “wow” factor my friends! So when I came across this one from Cooking Light, I tore it out immediately.

Try it … you’ll love it!

Photo and Recipe via Cooking Light

Ingredients

• 1 (1-pound) pork tenderloin, trimmed
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil, divided
• 1/4 cup finely chopped shallots
• 1 1/2 teaspoons chopped fresh sage
• 4 teaspoons sherry vinegar
• 1/2 cup lower-sodium chicken broth
• 1/4 cup apple cider
• 1 teaspoon Dijon mustard
• 3/4 teaspoon cornstarch
• 1 tablespoon heavy whipping cream
• Fresh sage leaves (optional)

Preparation

1. Cut pork crosswise into 12 pieces. Sprinkle both sides of pork evenly with salt and pepper. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add pork; cook 3 minutes on each side or until done. Remove pork from pan; keep warm.

2. Add remaining oil, shallots, and chopped sage; cook 2 minutes. Stir in vinegar. Whisk broth, cider, mustard, and cornstarch. Add mixture to pan; bring to a boil. Reduce heat; cook 2 minutes, stirring constantly. Remove from heat. Stir in cream. Serve with pork. Garnish with sage, if desired.

Laraine Perri, Cooking Light
DECEMBER 2011 Issue

Turkey and Stuffing and Gravy, Oh My!

Thanksgiving got you nervous?

Yup, I get it: you’ve been working hard, taking your BodyPump and BodyJam classes, and you don’t want to blow all that sculpting and toning on turkey and gravy and stuffing. Not to mention the pies … oh, the pies. 

Well don’t worry, peeps. Kamate Fitness has got you covered.

Go ahead and indulge on Thanksgiving Day,

but only after you’ve made note on your calendar that the Kamate Fitness Gravy Buster will be held on 

Saturday, November 26, starting at 8:30 am.

Join our rockin’ instructors as they help you burn away those Thanksgiving calories while having a great time!

Here’s the line-up to date:

8:30 am - 9:15 am BODYPUMP (Barb, Carolyn, Nancy)

9:15 am - 10:00 am BODYJAM (Nancy & the BODYJAM Team)

10:00 am - 10:45 am Freestyle YOGA Flow (Carolyn & Barb)

Try one, two, or—if you really indulged—all three classes, and you’ll have worked off every last ounce of your holiday dinner (and any related guilt)!

Hope to see you there!

Coffee and fruit will be served.

Jam with Josh!

No, you’re not crazy.

Yes, we’ve been saying that there’s no BodyPump or BodyJam this Saturday morning because of Instructor Training. {No Jam on Friday either, in observance of the holiday.}

That’s still HALF true! While the BodyPump class remains cancelled for the day, Josh Keenum,

one of Les Mills amazing choreographers,

has invited everyone to attend Saturday’s Master Class that will be kicking off the training event this weekend! It takes place at Callahan’s Karate Studio, 2nd floor, promptly at 9 am!

Space is limited, so please email Nancy at nancy@kamatefitness.com to reserve your spot!

BodyPump Tonight!

Today’s Thursday and you know what that means! BodyPump at 6:30 pm at Callahan’s!

Most of you know that BodyJam is what brought me over to Kamate Fitness {hey, my fascination with dance started at a very young age: I blame the Solid Gold dancers}, but let me be clear:

BodyPump is super fun and highly addictive!

I never thought I’d say that I love pumping iron, but the sense of accomplishment you get when you feel your muscles growing stronger and you start adding weight to your bar is fantastic. Have you tried this class yet?!

No?! Then GO. Tonight!

Here are some pointers from Nancy for those new to the class and reminders for Pump’s more seasoned veterans.

• Arrive at least 10 minutes prior to the start of your class—especially if you are new or are bringing a guest. {Don’t forget the perks of our great referral program!}

This will ensure that your instructor can:

• provide the necessary safety setup cues
• position participants in the room to make the most use of the space
• provide any additional announcements or instructions

We respect your time and post-class commitments, and a prompt start will allow us to finish class on time without compromising the quality of our instruction.

• When it comes to weight selection, the larger the muscle group, the more load on the bar.
• We generally run a routine for 4 weeks, and progression can occur as follows.
• Week 1 - Keep the load light until you're comfortable with the new choreography
• Week 2 - Work a deeper range of motion and quality of movement
• Week 3 - Add weight: at least a 1 kg plate on each side
• Week 4 - Add more weight: enough so that you're fighting to maintain quality of form on the last set of the track

Your instructor should then swap out your routine, and we repeat the above over the next 4 weeks to ensure you are getting the most out of your workouts. We'd like you to always be "slightly" sore or at least "aware" of your worked muscles the next day.

And there you are! More tips to help you succeed.

Have a tip of your own?!

Please share in the comments section!

No BodyPump Today!

School’s cancelled today in Bedford, and so is the 9:20 am BodyPump class at Callahan’s.

Rest those weary biceps, ladies, and Happy Halloween!

Interview With A Jammer : Jen Buckley

From time to time, we’ll be featuring personal interviews with Kamate Fitness clients to find out what it is that they enjoy most about Kamate’s programs. A special thanks to Jen Buckley for being our first!

How long have you been taking Kamate Fitness classes?

Since day 1! Nancy has taught in the area for a few years, so when she started Kamate, I was already a loyal fan! Now I love seeing other gals enjoy it as much as I do.

What is your favorite aspect of BodyJam?

It's the whole package for me. The music, the choreography, it's Nancy and her energy and feeding off the energy of the other gals around you having fun.

There's actually one point in the class that's my favorite. It's  about 3/4 of the way in: I'll be dripping in sweat—my muscles aching and tired—and we're jumping and moving and dancing and we'll turn up the music even higher. The energy just keeps building. My hair's flying, sweat's flying, and I'm just jamming as hard as I can and the endorphins are flowing … and I'm just

IN THE ZONE!

It's corny, but I swear it's happened hundreds of times. It's just the biggest, greatest escape.

What advice would you give to new Jammers?

You don't have to be a "dancer" to do it. BodyJam isn't just about dancing. It's about Jamming. There's a big difference. If you don't get the steps right the first, second, third or fourth time, it doesn't matter. It's about having fun, and about getting lost in a fantastic workout. The hardest part isn't the choreography:

it's letting go of your inhibitions.

Name either your favorite track or dance move!

Anything hip hop. I may be a minivan-drivin' mother of two, but give me a good hip hop track, and I am a happy girl. I love the strength of the moves, the power, the attitude.

Have any fun “get-fit” tips you’d be willing to share?

Find what you love to do to stay healthy and don't let anything get in your way of doing it. I sometimes feel like I have to move heaven and earth to make it to class: juggling work, family, and logistics of life. But it's always, always worth it. We don't think twice about paying for our kids’ activities or driving them all over for sports and such: we should treat ourselves—and our own health—with that same level of commitment! We deserve it!

What part of your fitness journey are you most proud of?

This summer, the night before my 40th birthday actually, I was at BodyJam. It was a super hot night but we were dancing hard {as usual} and the fans were going full blast and I was in that fantastic zone ... at one point I took a good look in the mirror at that gal dancing {I still have a hard time looking at myself in the mirror, it just feels weird} and I actually liked what I saw! Not because of my moves, or my body, it was the look on my face:

Commitment . Strength. I am here. This is my body. My workout. My BodyJam. My zone. And I own it!

At that moment I realized just how far I'd come over the years. It was a pretty cool moment.

Thank you, Jen, for a great interview!

“Trunk or Treat!”

Today’s the day!

Will Nancy retain her “Best Trunk” title? Stop by the

Whole Foods parking lot

this afternoon at 4:30 to find out! Could she possibly dream up something better than last year’s display?!

You’ll have to just wait and see!

WHAT Bedford Chamber of Commerce’s Trunk or Treat

WHERE Whole Foods parking lot on the Great Road, Bedford

WHEN From 4:30 to 6:30 pm, Friday, October 28 {TODAY!}, costume parade at 5:30 pm

COST Free!

{Don’t miss one BodyPump or BodyJam update, recipe, or dance move tutorial! Subscribe to Kamate Fitness: The Blog by clicking here!}

Raw Power {In A Cup}

Here it is, folks: Nancy’s favorite smoothie recipe*!

“I drink 1/2 before my workout and 1/2 after my workout. The 'pre' gets your body fired to work. The 'post' nourishes, and your body absolutely soaks in the nutrition and restorative properties of the food.

You just need a really good blender; I love my Vitamixer.” {Cue Michelle looking into Vitamixer Affiliate program.}

Image Source

In your mixer, put

• 2 to 3 dates
• 1 heaping tablespoon of raw cacao powder {at Whole Foods in the vitamin section ... yes, chocolate in the vitamin section!}
• 1 cup of frozen strawberries {around 9 big berries}
• 1/4 cup of raw almonds {about 15 almonds}
• 1 teaspoon of vanilla

Cover all ingredients with water and blend. 

It’s delicious and oh-so-healthy. Enjoy!

*Modified from Annie's Raw Kitchen.

{Don’t miss one BodyPump or BodyJam update, recipe, or dance move tutorial! Subscribe to Kamate Fitness: The Blog by clicking here!}

Third Time’s A Charm

So last week we started a whole new Jam routine, and as usual, I had nothing but

two left feet.

Happens every time, because I follow what I like to call “The Rule of 3” when it comes to my beloved BodyJam class. It goes a little something like this {please visualize along with me as I give you the play-by-play}:

• Class No. 1 of New Routine: Nancy carefully describes and shows how to execute upcoming steps. In response, Michelle’s brain shuts off. Her feet, therefore, have little-to-no clue as to what they should be doing, and in a panic, start making all the wrong decisions: like going left when the rest of the class has seemingly decided to go right.

• Class No. 2 of New Routine: Light starts to dawn. Oh, yes, NOW she gets it! Moves become less intimidating and her feet—under much less pressure—decide to cooperate {for the most part}.

Practice really does make perfect!

• Class No. 3 of New Routine: Yah, NOW we’re talking. Most of the moves are second nature at this point, and for the few she can’t execute without bringing down the family name or injuring someone, she substitutes the “Davy Jones,” just to keep time {for more on the Davy Jones, see Michelle before or after class}.

The moral of the story is this:

don’t be intimidated

by the moves! The more you do them, the easier they become. And don’t compare yourself to other Jammers … some have been Jammin’ for years now and they could do the moves in their sleep.

If there’s some combo you feel you just can’t get, don’t hesitate to ask Nancy after class and she’ll walk you through it personally.

And don’t underestimate the power of the Davy Jones: when in doubt, it works, baby.

{Don’t miss one BodyPump or BodyJam update, recipe, or dance move tutorial! Subscribe to KFit: The Blog by clicking here!}

Give Good, Get Good!

You know Kamate Fitness and its programs are top-notch.

You know that the music motivates you, the instructors keep you going, and the work outs are

making their mark!

And you know that your referrals earn you rewards. But do you wanna know—specifically—what you’re playing for? {Hmmm … I like that. Someone should use that for a Reality TV catch-phrase.}

Okay, here goes. Tell a friend to grab their workout gear, a drink, and a towel, then take

 

and bring them to class. {You actually don’t need to bring the ticket … just let your friend know their first class is free!}

And just for bringing that friend, you’ll receive a gift card to this sweet little ol’ place. Yum! Don’t sweat it: we won’t even ask if you get the whipped cream.

And if that friend enrolls in a Kamate Fitness program, you’ll enjoy

25 percent off the cost of your winter session…

and, of course, the knowledge that you’ve shared something amazing with them!

Does life get any better than this? Yes, it does: but only if you sign up a second, a third, and a fourth …

{Don’t miss one BodyPump or BodyJam update, recipe, or dance move tutorial! Subscribe to KFit: The Blog by clicking here!}

It’s Not Just A Rumor

Word on the street is that at some point over the next week, Nancy might be shakin’ things up and switching the latest BodyJam routine. Could it be?! No more Turbulence or Paris Hands {awww, I was getting into that!} or Running Man … we’ve mastered it, and we’re lookin’ way too good, I guess.

So you know what that means?

It means that if you’ve been thinking of signing up for BodyJam, NOW is the time to start. And for those loyal Jammers who’ve been at it a while, now’s the time to share the Jam fun with your friends by bringing them to a class!

Everyone will be new to the steps.

Everyone will think “Oh, dear Lord, my body just doesn’t do that!”

And everyone will curse Nancy for lookin’ so darn good through it all. {Where did she get those boots?}

It goes back to what I like to call “The Rule of 3”: three classes in, everyone’s looking like they’ve Jammed all their life, but Class No. 1: well, let’s just say we laugh a lot.

So join up now and start groovin’ with us. We’ll all be looking good—in and out of class—in no time.

{Don’t miss one BodyPump or BodyJam update, recipe, or dance move tutorial! Subscribe to KFit: The Blog by clicking here!}

It’s A Shout Out!

Welcome to Kamate Fitness : the blog! This is where you’ll find the latest and greatest news on Kamate Fitness, BodyJam and BodyPump classes, plus lots of cool info geared toward helping you embrace a healthier lifestyle—the fun way!

Whether you’re new to Kamate Fitness or have been Jammin’ and Pumpin’ with Nancy Griffiths and her crew for some time now, here is your mission, should you choose to accept it:

First, subscribe to KFit : the blog! That way you won’t miss one single post. It’s an easy, two-step process: just enter your email address in the blank “Follow By Email” field on the right side of the page, and click “Submit.”

Then wait approximately 28 seconds, and check your email “in” box {or your junk mailbox if your account filters out what it doesn’t recognize}. There you’ll find a verification email from Feedburner. Click on the link within that email, and you’re all set!

Secondly, be sure to share this link with your friends and family:

http://kamatefitness.blogspot.com 

and tell them these are the classes they’ve been waiting for! Aw, heck, send it out to your entire address book … what’s stopping you?! {Remember, referrals are handsomely rewarded.}

Finally, get your workout shoes on and meet me at class … we’re gonna have some fun!

What Are You Waiting For?!

Hey people! Did you know that even though the fall session at Kamate Fitness began in September, you can still register? Uh-huh! It’s true.

Fees are prorated for late enrollees,

so call the Bedford Recreation Department at 781.275.1392 today! There’s a BodyPump class tonight, a BodyJam workout tomorrow morning, and both classes run back-to-back to wake you up on Saturday!

And even better: the fall session runs until December 23rd, so there’s plenty of time

to get to your best “you”

before the holidays!

So what are you waiting for?

Sign up, rock star, and we’ll see you there!

{Don’t miss one BodyPump or BodyJam update, recipe, or dance move tutorial! Subscribe to KFit: The Blog by clicking here!}

DJ Got Me Fallin’ in Love Again

The following is a guest post from this little light.

Gyms suck.

For me, anyway. The thought of walking into any sort of “Fitness World” gives me hives. The classes feel more like drills, the machines have way too many options, and the weights section always seems to come complete with one guy who sweats and grunts too much.

Though I’m sure he’s lovely.

It would take every ounce of discipline I had {and trust me, I don’t have much} to walk through a gym’s door on a semi-regular basis. The love just wasn’t there.

And then I found BodyJam {thanks, jb!}, led by the ultra-cool Nancy of Kamate Fitness.

Cue angels singing, please.

It rocks. And it allows me to indulge my Hip Hop soul.

This class brings me joy no matter what mood I arrive in. I can shlep through the doors thinking What a day … I’m tired and I’m hungry and wait, what’s that stuck to my backside? Oh, of course: dried oatmeal The Boy ate 8 hours ago.

Yes, the Queen of the House-Fraus. Oh, the glamour.

And then something happens.

Nancy puts her headset in place {picture Britney, but without the snake}. She flips the switch on the sound system. The beat starts up and the music surrounds me and while she leads us step-by-step through the routine, my adrenaline starts pumping {or are those endorphins? Or are they the same thing?} and all of a sudden—no matter what I might look like on the outside—on the inside I could give Sasha Fierce a run for her {choreography} money.

Because I’ve got moves.

It is the best hour of club-hopping cardio I’ve ever experienced. And no one has to force me to go. I race there, car windows open and music blastin’, just to get warmed up.

You want to join me, I know.

You’ve been looking for this sort of experience: not having to read up on the latest treadmill technology just so you don’t make a complete fool of yourself at the sports club. Hoping no one notices when you move that little peg thing from 100 to 15 lbs. on the weight machine. Those days are over, my friend: consider this your invite!

• Tuesday night
• 6:30 pm. High School Dance Studio
• Bring a towel and a drink—you’ll need them both. This class is super-fun, but make no mistake: it’s a workout.

You will be slimmer. You will be fit. And you will have moves like Jagger. I promise.

To learn more about Fly my girl, Nancy, and Kamate Fitness, just click here. No, not here … back there on “click here.” There, that’s it.

See you tonight.

Disclaimer: This is not a paid post. I just had to share the BodyJam love.