Bodyweight Conditioning


Bodyweight conditioning is a workout that incorporates rhythmic bodyweight conditioning and mobility exercises combined with easy to follow dance moves that will get your heart pumping, elevate your spirit, help prevent injury, and have you soaring to new fitness heights. Appropriate for all fitness levels.

Amanda J. Young as a social worker, fitness professional and educator has spent the last 20 years helping others find their paths to fulfilling and productive lives. At this year’s Women’s Health & Fitness Expo she continues to share her knowledge with all of those who are willing to listen and learn.  She is one of NYC’s elite fitness instructors, having been featured in Time magazine as a HIIT expert and currently stars in Acacia TV’s fitness videos. While battling Trigeminal Neuralgia, an extremely debilitating disease, Amanda founded Face the Change, a campaign to increase awareness of the disease and find a cure.

Such an inspiring example that we can accomplish anything we set out to do.  Come to the expo & enjoy Amanda’s Fitness Demonstration, you will learn so much.  I’ll see you there.


Do Anywhere Resistance Band Fitness w/Juliet


So much to do but so little time, how do we fit exercising in our daily routine?  I have two words for you: resistance bands.  They are lightweight and portable, take up very little space and are safe and easy to use anywhere, whether it’s at the office, home, or while we travel.

At this year’s Expo, we will have Juliet Gould teaching us various exercises that we can do with resistance bands, anytime, anywhere. She has been in the health and fitness industry for the better part of a decade and uses her unique experiences with diverse clients as a basis for her individualized, holistic approach. She has experience working with clients having conditions ranging from arthritis to neuromuscular disorders. She holds certification through the American and Aerobics Fitness Association of America in Group Exercise Instruction and Personal Fitness Training. As the sole proprietor of Fitness by Jules Personal Training & Wellness Coaching, she provides in home individualized health and fitness programs. Find her online at

There are no excuses anymore, exercise is important and after participating in Juliet’s demo we’ll have useful knowledge that we can start using right away. Come to the expo, I promise you’ll have a great time.


Women’s Health & Fitness Expo.

Zumba Fitness with Cat



Zumba is a dance fitness program created by Colombian dancer and choreographer Alberto “Beto” Perez during the 1990s.

Zumba involves dance and aerobic elements.  The choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo.  Squats and lunges are also included.

In the mid-90s, Beto Perez forgot his tape of aerobics music for a class he was teaching.  He went to his car, listened to music – consisting of non-traditional salsa merengue music – and improvised a class using this non-traditional music.  After finding initial success in Colombia, he moved to the United States in 2001, where he teamed up with cofounder Alberto Perlman and a childhood friend, COO Alberto Aghion.  The trio produced a demo reel, and the concept was discovered and licensed by a company called Fitness Quest to create a direct marketing campaign and a line of home videos.

Years later and Zumba is still one of the most popular dance fitness program, over 180 countries worldwide, 15 million people go to Zumba classes on a regular basis.  Zumba it’s not just a dance class, it’s a party!!!



At this year’s expo Catherine Schoch will be having a fitness demo on this exhilarating dance fitness class.  Catherine has been a pioneer of Zumba in the Hudson Valley since 2007. Her dedication and love for this program will enable you to enjoy the true Zumba experience.

Take a trip around the world as you move to the rhythms of salsa, merengue, samba, flamenco and more! Tone and tighten your entire body. Zumba is an exciting and effective exercise program that is good for the mind, body, and soul! This class is appropriate for all ages and fitness levels.

Come to the expo and participate in this great demo.  We’ll have lots of fun together while becoming healthier.  We’ll see you there.

“Zumba brings the dance party into the health club.” USA Today 10 October 2011.


T’ai Chi for Health



Tai chi helps reduce stress and anxiety. And it also helps increase flexibility and balance.


If you’re looking for a way to reduce stress, consider tai chi (TIE-CHEE). Originally developed for self-defense, tai chi has evolved into a graceful form of exercise that’s now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements.

Often shortened to t’ai chitaiji or tai chi in English usage, T’ai chi ch’uan or tàijíquán is an internal Chinese martial art practiced for both its defense training and its health benefits.  The Chinese say that “whoever practices T’ai-chi, correctly and regularly, twice a day over a period of time, will gain the pliability of a child, the health of a lumberjack, and the peace of mind of the sage.”


There are five major styles of t’ai chi ch’uan, each named after the Chinese family from which it originated:

  • Chen-style(陳氏) of Chen Wangting (1580–1660)
  • Yang-style(楊氏) of Yang Lu-ch’an (1799–1872)
  • Wu- or Wu (Hao)-style(武氏) of Wu Yu-hsiang (1812–1880)
  • Wu-style(吳氏) of Wu Ch’uan-yu (1834–1902) and his son Wu Chien-ch’uan (1870–1942)
  • Sun-style(孫氏) of Sun Lu-t’ang (1861–1932)

Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi.


In Tai-Chi the focus is to relax our mind, our body and being, bringing an awakening presence and aliveness to every cell.  It is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels.  Using awareness, we mobilize the energy or “Chi” to move the body through the numerous postures that make up the Tai-Chi form. It is like the rhythmic flowing of the ocean.  Because tai chi is low impact, it may be especially suitable for older adults who otherwise may not exercise.

When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi include:

  • Decreased stress and anxiety
  • Increased aerobic capacity
  • Increased energy and stamina
  • Increased flexibility, balance and agility
  • Increased muscle strength and definition

Some evidence indicates that tai chi also may help:

  • Enhance quality of sleep
  • Enhance the immune system
  • Lower cholesterol levels and blood pressure
  • Improve joint pain
  • Improve symptoms of congestive heart failure
  • Improve overall well-being in older adults
  • Reduce risk of falls in older adults



How to get started doing Tai Chi you may ask?  At this year’s expo Movement Arts Professional Celeste Graves will be doing a demo based on the international Tai Chi for Health programs of Dr. Paul Lam.  This presentation will include, Tai Chi for Fall Prevention; Tai Chi for Energy, and the advanced 73 Sun Style Tai Chi form.  Come to the expo and learn this great fitness method that’s been around for thousands of years and see how it will improve your quality of life.

Lee, M., & Ernst, E. (2011). Systematic reviews of t’ai chi: An overview. British Journal of Sports Medicine, 46.

Tai chi: A gentle way to fight stress. (n.d.). Retrieved from Mayo Clinic:

Wile, D. (2007). Taijiquan and Taoism from Religion to Martial Art and Martial Art to Religion. Journal of Asian Martial Arts , 16.

Cooking with Trimona Yogurt – Surprising and Tasty!




Not so long ago, the only yogurt that US consumers appeared to be interested in was the thick, protein-packed Greek yogurt.  However, now a days there are many kinds of yogurts being consumed by the public.  Trimona yogurt for instance, developed by Atanas Valev was introduced in 2010.  Made with organic whole milk from grass-fed cows Trimona is not strained like Greek yogurt, giving it a lighter but creamer texture.

It contains no milk powders, or thickeners or added sugars, has lower pH than many other yogurts, and has a ‘tangy’ taste.  It’s not thick not heavy like Greek yogurt – but it’s really creamy.  Each 6oz pot contains 6g of protein.  People that experience digestive problems when they eat dairy find they can enjoy Trimona, which Valve attributes to the fact that A1, a protein more prevalent in milk is much less prevalent from Jersey and Guernsey cows, which is where the milk for Trimona comes from, here the A2 protein predominates.



At this year’s expo, Atanas Valev will be with us to talk about this great product.  He will give a brief history of Bulgarian Yogurt, its unrivaled health benefits, clearing out the confusion about dairy and why all dairy should not be demonized.  He will prepare marinated chicken thighs in Trimona yogurt with cucumber, dill and garlic and sautéed spinach and scallions with long grain brown rice, topped with Trimona yogurt.

Come to the expo and benefit from this great demo & learn more about this delicious yogurt and its many health benefits.


Works Cited
Watson, Elaine. Forget Greek yogurt, says Trimona Foods founder. . 10 October 2014. <;.


Vegan Food Does Not Have To Be Tasteless




Many people are aware of the advantages of a vegan diet, but are hesitant about becoming vegan. They think of a vegan diet and what comes to mind are boring vegetables or tasteless lentils.  But a vegan diet has much more to it than that.

While both vegetarians and vegans do not eat meat, poultry, or fish, the main difference between the two diets is that vegans do not eat any animal by-products. This includes all dairy, eggs, and foods that may contain animal products such as gelatin. However, a vegan can eat a wide and varied diet using natural foods such as grains, seeds, pulses, nuts, and vegetables. In addition to these, there are a number of other interesting and varied products suitable for vegans. These add a range of exciting and healthy possibilities to a vegan diet.

Soy is a nutritious source of protein. It is also good for a vegan diet because soy has such a neutral flavor that can take on different flavors, textures, and seasonings. Grains contain protein and complex carbohydrates.

Because vegans do not eat dairy, they often seek replacements for milk, yogurt, and cheese in their diet. There are a number of dairy replacements including these tasty options:

  • Milks, such as Rice Dream, So Delicious coconut milk, Silk soy milk, and Almond Breeze almond milk
  • Cheeses, such as Tofutti soy cheese and various vegan cheeses from Linsatti
  • Yogurts made from coconut and soy

Nuts, seeds, and legumes are all vegan foods.  Vegans can eat all fruits and vegetables, the list goes on and on.  As you can see, the vegan diet can be very varied & absolutely delicious.



At this year’s expo Rofia Payman will be having a cooking demonstration where she will show us how to make vegan food tasty and enjoyable.

Roufia Payman, CDN, is the Supervisor of Outpatient Nutritional Education at Northern Dutchess Hospital. Roufia leads programs including the New Leaf Program, the Bariatric Support Group and more, all through the Rhinebeck campus. She has worked to initiate program changes within the Red Hook, Rhinebeck and Hyde Park school systems. Her writing and advice has been featured in several news outlets throughout the region.  She is also a certified lifestyle coach for diabetic prevention.


This is a great opportunity to learn a great ordeal about a delicious and healthy vegan diet.  If you attend this demonstration you’ll be more than satisfied.  See you at the expo.


Works Cited
Frazier, Karen. What Do Vegans Eat. n.d. <;.


Pilates Fusion Flow


At this year’s expo Ellen Barrett will be holding a demonstration of her new workout Pilates Fusion Flow.

Pilates Fusion Flow seamlessly blends Pilates, ballet conditioning and yoga for a zen-ful total body workout. Invigorating movements performed with a thoughtful mind/body approach, make it an ideal class for all fitness levels.

Ellen Barrett is a well-known exercise video creator, with best-selling titles like Crunch: Fat Burning Pilates and Prevention Magazine’s Flat Belly Diet Workout.  From 2006 – 2011, she starred in Fit TV’s All-Star Workouts. She’s the author of four wellness books, including her latest, The 28 Days Lighter Diet (Skirt!, 2014). Combining yoga with other mind/body methods, as well as empowering self-help concepts, is her forte. She lives in Litchfield County, Connecticut with her family. Visit and for additional information.

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:

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!!!


5 Benefits of Laughter Yoga

Laughter yoga (Hasyayoga) is a practice involving prolonged voluntary laughter. Laughter yoga is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter. This type of yoga is done in groups, with eye contact and playfulness … Continue reading