Tabata Bootcamp: It will change the way you think about exercise!




Tabata Bootcamp has become one of the nations’ most popular style of bootcamp class.  For years, we’ve been focusing on calories burned during exercise, but new research reveals that we should focus on what happens AFTER exercise is over.  Tabata Bootcamp workouts are short in duration and designed to boost post exercise caloric burn so your metabolism keeps burning more calories long after the exercise is over.

How does Tabata Bootcamp actually works?  This program last 8 weeks and it’s based on High Intensity Interval Training or HIIT, using the 20-10 Microburst Training Protocol.  Group members receive an easy and individually formatted program from a certified Tabata Bootcamp™ trainer located in your area, and participate in weekly workouts that will result in true, successful weight loss and muscle gain.  These exercises are combined with metabolic tracking, and 24/7 web support that help deliver amazing body transformation results.

The members meet in small groups with their trainer 2-4 times a week for comprehensive total body workouts that focus on lower body, upper body, and core providing both cardio and strength.  Within each 30 minute workout, participants experience short intervals based on Tabata Bootcamp’s training that delivers a calorie drenching workout and post metabolic boost.  The motto here is “Quality, not quantity”, in other words, the effect of a workout should not be based on the amount of time devoted to exercising, but rather what the exercise does for your body after the workout is over.  Done the Tabata Bootcamp™ way, you not only burn calories during the exercise, but your body keeps burning extra calories for the next 24 to 48 hours. Tabata Bootcamp™ training is a unique and revolutionary approach to successfully lose weight and build muscle in minimal time.

What Are the 20-10 Microbursts in Tabata Bootcamp?   An interval consists of performing specifically chosen exercises at an ultra-high intensity for 20 seconds, followed by 10 seconds of rest.  The beauty behind these short microbursts is that 20 seconds at high intensity is doable and the 10 second rest allows for brief recovery before moving on to the next exercise interval.  These 20-10 microburst intervals are stacked in the 30 minute group workouts in specific sequences of different exercise movements that target every part of your body.  The 6 minute workouts also stack 20-10 intervals using just a few select exercise movements that deliver a short yet high metabolic boosting workout.

This short duration, but high intensity interval training (HIIT) creates a prolonged after burn, or EPOC (excess post oxygen consumption).  This type of training causes the body to take longer to return to its state of rest, so it continues to burn calories at a higher rate long after the workout session has completed. Put simply, a 4-minute Tabata Bootcamp workout can reap the same benefits as a longer but steady workout, like running for a half hour. The results with microburst workouts are backed by research.



At this year’s expo Liz Cort, owner of Fitness Fusion of the Hudson Valley, will be giving us a demonstration on this exciting work out.  Her accolades span from being a former collegiate scholarship basketball player to a fitness competitor, certified personal trainer and nutrition consultant, as well as a mother of two.  Liz’s passion and dedication to fitness in this community will inspire you!  Come to the expo on May 2nd and check out Tabata bootcamp, you’ll be amazed what this breakthrough work out can do for you.  There’s a reason why is the new hit!!
Works Cited
(n.d.). Retrieved from Tabata Bootcamp:


The Benefits of Family Dinner


Now a days because of the hustle of everyday life we tend to just grab a protein bar & rush everyone out the door.  We feel like we do not have the time to sit down & actually have a family dinner.  We do not realize the benefits that can be attained when we gather as a family, sit down and share a meal.

As dozens of studies show, family dinners are good for the brain, body, and spirit.  The belief in the “magic” of family dinners is grounded in research on the physical, mental and emotional benefits of regular family meals.  Some of the specific benefits of family dinners are:

  • Better academic performance
  • Higher self-esteem
  • Greater sense of resilience
  • Lower risk of substance abuse
  • Lower risk of teen pregnancy
  • Lower risk of depression
  • Lower likelihood of developing eating disorders
  • Lower risk of obesity

Dr. Anne K Fishel, a family therapist, in her blog series Food for Thought, talks about the importance of enjoying family dinners.  In her post It’s Science: Eat Dinner Together, she goes to explain how research has shown that for young children, dinnertime conversation boosts vocabulary even more than being read aloud to. Young kids learned 1,000 rare words at the dinner table, compared to only 143 from parents reading storybooks aloud.  Kids who have a large vocabulary read earlier and more easily.

Children who eat regular family dinners also consume more fruits, vegetables, vitamins and micronutrients, as well as fewer fried foods and soft drinks.  Young adults who ate regular family meals as teens are less likely to be obese and more likely to eat healthy once they live on their own.

In addition, studies link regular family dinners with lowering a host of high risk teenage behaviors parents fear such as smoking, binge drinking, marijuana use, violence, school problems, eating disorders and sexual activity.  In one study of more than 5,000 Minnesota teens, researchers concluded that regular family dinners were associated with lower rates of depression and suicidal thoughts.  In a recent study, kids who had been victims of cyberbullying bounced back more readily if they had regular family dinners.  Family dinners have been found to be more powerful deterrent against high-risk teen behaviors than church attendance or good grades.


Now what is so magical about mealtime?  At this year’s expo Dr Anne K Fishel will be having a Seminar entitled: How to Get the Most out of Your Family Dinners: Eat Well, Play, Talk, Experiment, and Engage with the Wider World. Dr. Fishel will lend her perspective as a therapist, community organizer, and working mother as to how food and conversation has the power to strengthen families, nourish children’s development and wellbeing, and maybe even change the world.  She will discuss the importance of playing with your food, telling stories, and using cooking and dinner as a time to try out behaviors and spark activism.

Dr Anne Fishel, Ph.D., is the author of Home for Dinner: Mixing Food, Fun, and Conversation for a Happier Family and Healthier Kids.  She’s also a co-founder of The Family Dinner Project. In her private practice Dr. Fishel focuses on clinical supervision as well as individual, couples, and family therapy.

We are very excited to Have Dr. Fishel at our event & we hope that you’ll attend and enjoy this great information.



Works Cited:
Fishel, Dr. Anne K. Its Science: Eat Dinner Together. 27 january 2015. <;.


Catherine E Snow, Diane E Beals. “Mealtime talk that supports literacy development.” New Directions for Child and Adolescent Development (2006): 51-66.

Department of Ambulatory Care and Prevention, Harvard Medical School, Boston, MA 02215, USA. “Family dinner and diet quality among older children and adolescents.” (n.d.).

Jerica M. Berge, PhD, MPH, LMFT, CFLE, et al. The Protective Role of Family Meals for Youth Obesity: 10-Year Longitudinal Associations. n.d. <;.

Nicole I. Larson, MPH, RD, et al. Family Meals during Adolescence Are Associated with Higher Diet Quality and Healthful Meal Patterns during Young Adulthood. n.d. <;.

Sen, Bisakha. “The relationship between frequency of family dinner and adolescent problem behaviors after adjusting for other family characteristics.” Journal of Adolescence (2010): 187-196.

The Benefits of Pilates

women's health & fitness expo


No matter who you are we all have heard of Pilates and the benefits of this type of exercise.  Most people who have decided to try Pilates have reported improvement in range of motion, flexibility, circulation, posture, abdominal strength, and they have also noticed a decrease in back, neck and joint pain.

Pilates improves mental and physical well-being, increases flexibility, and strengthens muscles through controlled movements done as mat exercises or with equipment to tone and strengthen the body.  In addition, Pilates increases circulation and helps to sculpt the body and strengthen the body’s “core” or “powerhouse”.  This system of exercise was developed by Joseph Pilates.  As a nurse in Great Britain during World War I, he designed exercise methods and equipment for immobilized patients and soldiers.  In addition to his equipment, Pilates developed a series of mat exercises that focus on the torso. He based these on various exercise methods…

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Dancing as a Fitness Program

women's health & fitness expo


As summer approaches many people develop the drive to be more active, we see them engaging in all sorts of outdoor activities such as cycling, rollerblading, jogging and so on. Unfortunately this need to be active diminishes because most people do not want to be reminded that they need to do some sort of work out in order to lead a healthy life style; this is where dancing comes in. Dancing can be the perfect choice for most of us who want to be fit but need a more fun way of achieving this goal.

Dance has always been a great source for exercise, and there are all kinds of dances that now days are great cardio work outs such as hip hop aerobics, zumba and even pole dancing. Sometimes just a simple dance class can be enough to get one motivated to be more active and get in…

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Why Strength Training is Critical to Your Health

Woman Lifting Weight

Strength training is an important part of an overall fitness program.  Here’s what strength training can do for you – and how to get started.

Muscle mass naturally diminishes with age.

“If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”

Strength training also helps you:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis
  • Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight
  • Boost your stamina. As you get stronger, you won’t fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes
  • Sharpen focus. Some research suggests that regular strength training helps improve attention for older adults (Strength training: Get stronger, leaner, healthier , n.d.)

Strength training does not only provide the aforementioned benefits but it also improves self-image, fosters a sense of empowerment and helps women feel strong – inside and out.  At this year’s expo Holly Perkins, Certified Strength and Conditioning Specialist, will share her 3 Step System to Effective Strength Training so that we can maximize the benefits of a strength training program.


Holly Perkins is the author of Lift to Get Lean, she is also the founder of Women’s Strength Nation, and a regular contributor to Women’s Health, Shape, Fitness, SELF, and Prevention magazines.  She is on the Westin Wellbeing Council, is the Fitness Ambassador to New Balance, and is the creator of numerous fitness DVD’s including “baladea”.  Come to the expo Sat May 2nd and take part on this great seminar & many others that will be held through the day.  Hope to see you there.

Works Cited
Strength training: Get stronger, leaner, healthier . (n.d.). Retrieved from Mayo Clinic:


Salmon and its Benefits


“Only one food has the reputation from time immemorial of being a “brain food”.  That food is fish… you should plan to eat a seafood meal seven days a week – and salmon at least five times a week.”                 – Nicholas Perricone, M.D., “The Perricone Prescription”


Few single foods can bring as many health contributions to your diet in significant quantities as wild Alaskan salmon.  Wild salmon is an excellent source of Omega-3 fatty acids which are necessary for optimum maternal and infant health.  (Health Benefits, n.d.)


Main benefits from wild salmon:

  • Omega 3 fatty acids
  • High quality protein
  • Essential amino acids
  • Vitamin A
  • Vitamin D
  • Vitamin B6
  • Vitamin B
  • Vitamin E
  • Calcium, iron, zinc, magnesium, and phosphorus


Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract.  One particular bioactive peptide called calcitonin (sct) has been of special interest because a human form of calcitonin is made by the thyroid gland, and we know that it is the key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue.  As researchers learn more and more about salmon peptides – including sct – we expect to see more and more potential health benefits discovered related to inflammation, including inflammation of joints.   (Salmon, n.d.)



At this year’s expo Bruce Paley, chef and proprietor of the Bowery Dugout restaurant, will be showing us how to prepare poached salmon with low fat dill dressing accompanied with quinoa salad with sun dried tomatoes and roasted garlic.  Chef Bruce began his career in the Kingston area in 1973 when he opened Paley’s IGA super market.  He is a graduate of the NYCC Hotel and Restaurant program with Chef of the year Honors.

Come to the Expo and benefit from this great work shop and many others.  We hope to see you there.



Works Cited

Health Benefits. (n.d.). Retrieved from Wild for Salmon:

Salmon. (n.d.). Retrieved from The world’s healthiest foods:



Probiotics are one of the most studied and beneficial natural products available.  They are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.

Probiotics are naturally found in your body. You can also find them in some foods and supplements.

It’s only been since about the mid-1990s that people have wanted to know more about probiotics and their health benefits. Doctors often suggest them to help with digestive problems. And because of their newfound fame, you can find them in everything from yogurt to chocolate.

Although more research is needed, there’s encouraging evidence that probiotics may help:

  • Treat diarrhea, especially following treatment with certain antibiotics
  • Prevent and treat vaginal yeast infections and urinary tract infections
  • Treat irritable bowel syndrome
  • Speed treatment of certain intestinal infections
  • Prevent or reduce the severity of colds and flu

There is also some research to show they ease the symptoms of non-stomach-related problems. For example, some people say they have helped with:

  • Skin conditions, like eczema
  • Urinary and vaginal health
  • Preventing allergies
  • Oral health

Now the remaining question is: Do I need Probiotics?


At this year’s expo Neal Smoller will be holding a workshop in this very topic.  This      question and many more will be answered. Neal will go over the many benefits of           probiotics  and who are they appropriate for.  Please join us at this year’s expo to           learn about this subject and many others that will be discussed.  Hope to see you there!!




Works Cited
DiLonardo, M. J. (n.d.). What are Probiotics. Retrieved from

Katherine Zeratsky, R. L. (n.d.). Do I need to include probiotics and prebiotics in my diet? Retrieved from Mayo Clinic:

2015 Expo



It’s that time of year again!!! As spring draws near & we all wait with great anticipation the end of cold weather we also wait with great excitement for the 15th annual Women’s Health & Fitness Expo.  Preparations are underway & soon we will all get together once again to learn & have fun.

Over 100 booths and exhibits
Over 20 free health screenings
Seminars and workshops
Healthy Food Court with cooking demos and samples from area chefs
Ongoing exercise and fitness demonstrations
“The Doctor is In” booth featuring private consultations with specialists.

As the days go by we will be announcing who will be participating in this year’s expo. Check our website, follow us on Twitter & on Facebook for updates & details.  We are very excited to have the opportunity to share this event with you once more.

Please come & learn to lead a healthier, more active, and more fulfilling life!  Don’t miss it!!!