Youth
Exercise Class
BMI 25 Party
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Congratulations to the Students in our Youth Exercise Class for achieving a BMI of 25 or under!
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| Career Life Balance Radio |
| Tune in to hear Holly's Helpful Hints on Career Life Balance Radio (WNRI 1380 AM or online at WNRI.com)
on Friday's at 9:45am. |
| Holly Kouvo |
Owner of Fitting Fitness In™, Holly Kouvo is a certified personal trainer and group instructor through
AFAA and a certified nutrition specialist through AASDN. To learn more about Holly's background, read her bio. |
| Quote |
Vision without action is a dream. Action without vision is a nightmare.
Japanese proverb | |
| Greetings!
Yes, summer is here and in between all the rain drops you will find time to have the backyard barbecue. Read "Beware of the Barbecue" to see what foods you want to be eating and check out the Cajun Shrimp Kabobs as something to serve. Our outdoor bootcamp has been a great success. We have a new indoor location that is big enough to maintain our bootcamp workouts indoors. We are very proud of Brennan Kennerson's progress as you can see when you read his testimonial below.
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Beware of the Barbecue
 People always think they will lose weight during the summer, when in reality, this is when they party the most and are most likely to gain some weight. The backyard barbecue is the biggest culprit.
Here are some of the common foods found at a barbecue and some alternate choices that are healthier and less in calories.
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Food
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Alternative
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Potato Salad
1 Cup - 300 Cal
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Cole Slaw
1 Cup - 150 Cal.
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Pasta Salad
1 Cup - 400 Cal.
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Fruit Salad
3 Cups - 150 Cal.
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Hamburger w/bun
600 Cal.
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Boca Burger w/bun
205 Cal.
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Hot Dog w/bun
280 Cal.
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Grilled Chicken
4 oz - 180 Cal.
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So if you do partake in the barbecue and need to burn off some calories here are some high burning activities. This is based on 20 minutes of activity for a person weighing 140lbs.
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Activity |
Calories Burned
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Swimming |
183 |
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Jumping Rope
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209 |
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Running-9 min/mile
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245
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Just remember, if you choose to eat the food, you need to choose to burn off the calories some way.
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Client Testimonial
 When I first learned I would be going to water exercise class I did not know what to expect. I have been overweight for about 3-4 years and have recently started to become "aware" of my body and the way it looks. My mom had been working with Holly for about 2 years before I got into one of Holly's classes, a water class.
My favorite part of the class was that we exercised in the water. I love to swim and I love to exercise so combining the two was great. The support that Holly gives and the underlying easy going attitude that the class provides, creates an overall great atmosphere for losing weight and gaining muscle.
When I first started exercise class I thought of it as something that was hard and made me hurt the next day. Now I see it as a fun way to get my exercise in while enjoying myself in the water. When Holly showed me a food log and told me how to fill it out I procrastinated the first week and didn't complete it. When I did complete it I did well and Holly told me how to improve even more.
My main goal with starting exercise class was to drop my BMI. When I went to my physical right before I started exercise my BMI was 28, in other words I was overweight. My doctor wanted me to bring it down to 25 or under. After taking Holly's class for a few months I have brought it down to 24.4, putting me in the "normal" BMI range.
For a few months Wednesday was one of my favorite weekdays. I could always look forward to exercise class to tire me out (in a good way). For the first few weeks of class I didn't really appreciate it because it was hard and painful. Slowly I got used to the routine and started to like class more and swimming makes it fun. YAH!
Brennan Kenerson
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Outdoor Exercise Boot Camp for Women
With Personal Trainers
Holly Kouvo, Kristen Luna and Lorae McCall
Get your workout in before you start your day. This four-week Indoor/Outdoor fitness program offers fitness instruction, nutritional education & counseling and motivational training!
July 6 - July 31
Monday, Wednesday and Friday
5:30 to 6:30 am
Where: NEW Locations! Indoors at St. Mathews Methodist Church, 435 Central St, Acton, MA and Outdoors at Flerra Field on Stow Rd, Boxborough, MA. Cost: $175 per person - pre-registration is required. What to expect: Motivational stories, healthy recipes, nutrition conseling, weekly weigh-ins and effective exercises that get you results. Get into shape and have some fun! Sign up here or call 978-502-8781 |
Cajun Shrimp Kabobs
1 tbsp olive oil
1/4 cup lemon juice
1 tbsp Cajun seasoning (preferably salt-free)
1 clove garlic, crushed
1 pound medium shrimp, de-veined, tail on
 Soak 4-6 wooden skewers in cold water for 30 minutes. Combine olive oil, lemon juice, Cajun seasoning and garlic in a small bowl. Place shrimp in a glass dish and drizzle with Cajun mixture, turning to coat. Cover and marinate for 15 minutes. Preheat grill or broiler, then thread shrimp on to pre-soaked skewers. Broil or grill for 2-3 minutes each side. Serve as an appetizer or as an entrée with grilled vegetables and rice.
Serves 4
Per serving: Calories 154, Total Fat 5.5g, Carbohydrate 3g, Protein 23.2g
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Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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