Tuesday, September 30, 2008

The Holidays Are Upon Us...

Don't wait until it is chilly outside, and the holidays are upon us to decide to take a break from your regular fitness routine. Why not? After all, you have been good up until this point! So why not just take a break until New Years?
Sure you can always come up with an excuse as to why you should not be exercising! I hear them all of the time! Taking time off around the holidays isn't even a planned event for most people. People find themselves caught up in the shopping, and cooking and visiting of friends and family; along with the daily work routines and life's daily chores! Now, the holidays hit, and it all goes to the dogs. Slacking off around the holidays is often followed by weight gain, and more stress come New Year's! I can help to keep you motivated and disciplined before, during and after the holidays pass. The 2-10 pounds that people gain around the holidays are the hardest pounds to get back off!
The first step, is to acknowledge the fact that the holidays will bring on temptation and weight gain, and will affect your exercise/nutrition plan that you have worked so hard to maintain throughout the rest of the year. Recognize the reality of the situation. Get real with the habits that have kept you back in the past! Focus on maintaining a healthy life style. My focus is to teach people how to have "wellness" incorporated in their lives. NOT DIETS! Diets and quick fix programs do not work! I will teach you how to make the adjustments that you need to stay on task and keep it together during the holidays and the rest of the year. Learn how to live!
Again, "be real!" Instead, of trying to make exercise a part of your schedule and busy life; by squeezing it in...take other things out. The goal is not to add stress to your life by doing more. Rather, it is to do less. Especially, around the holidays when everyone's tendency is to do more!
That goes for eating more during the holiday season as well as for everything else.
If you are so busy that you have had to add exercise to your Palm Pilot or Black Berry. It is probably a good time to reassess! There is very little room for added stress; when working toward a healthier lifestyle.
Forget about living to lose weight. Learn to live and live well!
Keep your eye's on my web site and blog to learn more about this years "Fitness Blitz." The first "Wellness Challenge!"


Friday, August 8, 2008

DON'T MISS OUT!


REFER A FRIEND OR ASSOCIATE TO BLUEBERRY HILL BOOT CAMP, AND RECEIVE A $10.00 COUPON THAT CAN BE USED ON ANY BOURNE SOLUTIONS PURCHASE. (A FULL SESSION PURCHASE MUST BE MADE IN ORDER TO RECEIVE A COUPON.)

HOST A "BUILD YOUR OWN BOOT CAMP PARTY", AND RECEIVE YOUR CHOICE OF A FREE 60 MINUTE MASSAGE OR A FREE ONE HOUR PERSONAL TRAINING SESSION!

(GIFTS ARE NON TRANSFERABLE.)

Wednesday, July 16, 2008

Back To School Boot Camp

Okay folks, the schedule is up and ready to go! Pricing and your supply list can be found on my website (www.bournesolutionsllc.com).
Pre-registration must be received at least two weeks prior to the camp start date. Any one who registers later than two weeks prior to camp will not receive the discounted rate. Checks can be made payable to Bourne Solutions LLC. Sales tax is NOT included; it is 7%. There will be no boot camp in August 2008.

BACK TO SCHOOL BOOTCAMP!!!

(INDOOR FACILITY WILL BE AVAILABLE ON DAYS WITH INCLEMENT WEATHER)

CLASS TIMES WILL BE M & F- 9:30-10:45 AND W- 10-11:15

September camp begins on the 3rd of September. Meet in the parking lot of the activities center at Blueberry Park in Franklin Park, PA.

SEPTEMBER DATES- 3, 5, 8, 10, 12, 15, 17, 19, 22, 24, 26. (register by Aug. 20 to receive discounted rate.)

OCTOBER DATES- 1,3,6,8,10,15,17,20,22,24,27,29,31

NOVEMBER AND DECEMBER DATES- (COMBINATION REGISTRATION FOR THESE TWO MONTHS)

5,7,10,12,14,17,19,21,24,*26(DEPENDING ON ENROLLMENT),

DECEMBER-3,5,8,10,12,15,17,19,22

Check back for more updates. Printable forms are available on the web! Hope to see you there.

Sunday, June 15, 2008

What is the difference between this Boot Camp and the Others I have seen advertised?

The difference between my classes and those taught by others is not only the instructor but the equipment that I we will be utilizing in camp. Bourne Solution's campers will use agility equipment, speed equipment, balance equipment, and other athletic equipment that the other gyms do not offer. I have taken the time to do some research and listen to my clients and to the public. I have heard that they want more than what they get in the gym! People are bored! I want to shake up your work out routine, and give you the results that you are looking for, and have not yet found.
Whether you are new to exercise, a regular at the gym or you have hit a plateau, this could be the answer you have been looking for.
Go to www.bournesolutionsllc.com and print out a registration form and flyer. Sign up now and receive a discount off of your fall registration!
Email me with any questions. Best of health-Sam

Thursday, June 5, 2008

Outdoor Boot Camp!

There has been such an out pouring of interest in outdoor boot camp programs that originated on the west coast; I am going to hold one as well! I have priced all of the local camps for women, and the average costs range between $12.00-$14.95 per hour or session of camp. If the attendee is expected to come to camp multiple times per week, he/she should not have to absorb the exorbitant costs that often accompany existing boot camp programs! I want the class to be successful for both my clients and myself. Therefore, I am offering an outdoor boot camp at the very low price of $6.00 per session. This class is predominately for women and girls ages 13 and up; however I will not discriminate...feel free to tell your male friends and acquaintances. Ask them if they are up for the challenge. This class is for all levels! I will work you hard and fast, but no one will ever be left behind!

You can expect to participate as a group in fitness activities that will test your physical and mental toughness. You will work with light weights, agility activities, balance and flexibility training, activities that will increase your speed, iron yoga, circuit and interval training, plyometric drills, obstacle courses, navy seal calisthenic training regimes and jump roping. Every class will be structured differently with new challenges. Camp will be held rain or shine with the exception of thunder storms. As a camper, you will need to bring supplies . A list will be provided to you upon registration.

Camp will begin the last week of June 2008 and will run for five weeks through the end of July 2008. All classes will be held from 9:30-10:45, including 15 minutes for an appropriate cool-down and questions at the end of class. Camp location will be determined by the end of next week. Currently, I am looking at the t-ball field at Marshall Elementary School in Wexford
or Blueberry Park off of Nicholson Road.

Class Dates :

Boot Camp

Week #1- June 30 & July 2 ,no class July 4th.

Week #2- July 7, 9 & 11th.

Week #3- July 14, & 16th.

Week #4- July 21, 23 & 25th.

Week #5- July 28, & 30th.

Preregistration before June 20, 2008- $72.00 (payment must be received in full)

Late registration after June 20 but before June 30- $84.00 (payment must be received in full)

Pick and choose your camp dates -$10.00 per class. (registration deadlines apply, no walk-up's!)

*Nutritional Clinic- $10.00 (Saturday, June 28th Panera Bread Company, Pine Tree Shoppes in Wexford.)
The nutritional clinic will be a question and answer session. I will provide basic guidelines that overview such topics as hydration, diet do's and dont's, what to eat before and after a workout, the difference between complex carbohydrates and simple carbohydrates, meal plan suggestions for a 1,500 calorie and 1,800 calorie diet, how often to eat, the difference between a meal and a snack and many other topics. The information I provide to the group will support their need for caloric expenditures in and out of boot camp. Most people don't realize that 85% of their results come from diet and a sound nutritional program, not from exercise alone. Too few calories is as counterproductive as too many calories!

THERE ARE ABSOLUTELY NO REFUNDS OR PRORATED DISCOUNTS, CLASSES ARE ALREADY DISCOUNTED. ANYONE THAT IS MORE THAN 10 MINUTES LATE TO CLASS WILL BE ASKED TO NOT PARTICIPATE AS A COURTESY TO THE OTHER CAMPERS. COMING LATE IS AN INTERRUPTION AND WILL CAUSE THE ENTIRE POPULATION TO LOSE VALUABLE WORKOUT TIME! NO EXCEPTIONS!

Email me today at sam@bournesolutionsllc.com for further details or registration forms and information.

Saturday, May 31, 2008

50% off of your first massage!

Offer expires July 31st.

Read about What's New at Bourne Solutions LLC.

Smart Snack Options for Everyone!

Quick Grab and Go Food and Snack Ideas…

1 serving of almonds = 1 ounce = Altoids chewing gum tin
Pop in the almonds, pop the tin in your purse, and go.

1 serving of dried fruit = 1/4 cup = 1 baby food jar (Stage 1)
Also a good size for trail mix or sunflower seeds.

1 serving of cut fruit = 1/2 cup = Rubbermaid's 4-ounce Serving' Saver Plus container.
Also fits 1 serving of tuna salad.

1 serving of dry whole- grain cereal = 1 cup = Ziploc Snap 'n Seal Bowl, in the extra small (8 oz) size
A snack-pack mini box actually is less than a full serving size. (Not to mention the inevitable temptation of a multipack — we're talking to you, Lucky Charms.)

1 serving of air-popped popcorn = 3 cups = Rubbermaid's 1.6-pint Stain Shield container
This snack provides a healthy dose of fiber and one of six grain servings active women require daily.

In the Mini-Fridge at the Office:

  • Egg (hard-boiled ahead of time)
  • Low-fat or non-fat yogurt
  • Single serving orange juice bottles
  • Single serving tomato juice cans
  • Reduced-fat pudding packs
  • Sliced veggies and reduced-fat salad dressing

Your Desk Drawer at the Office:

· Fruit (apples will store the best)

· Instant oatmeal

· canned shakes (e.g. Carnation Instant Breakfast, Slim-Fast)

· Microwave soup cups (broth-based and low sodium preferably)

· Peanut butter and whole grain crackers

When Size Matters:

  • Quaker Oatmeal Packs
  • Stony field Farm Squeezers (yogurt)
Earthbound Farm Organic Apple Slices

Two-ounce bag (30 calories, 0g fat)

LOW CARB SNACKS: (If you are not following a low-carb diet these foods can really pack on the pounds!)

· Celery with peanut butter

· Celery with tuna salad

· Hard boiled eggs

· Deviled eggs

· Dill pickles and cheddar cheese (no kidding, it’s a great combo)

· 1/4 cup berries with 1/3 cup cottage cheese

· Nuts (keep raw ones in the freezer if you think you’ll over-eat them)

· Sunflower seeds (get them in the shell so it will take longer to eat them)

· other seeds

· Low Carb Mix -This is just one possibility, of course.

  • 1 cup roasted peanuts
  • 1 cup raw or roasted almonds
  • 1 cup pumpkin or squash seeds
  • 2 oz unsweetened coconut
  • ½ cup raisins (loosely-packed, i.e. don’t cram in as many as possible)

Nutritional Information: This should make about 16 servings of ¼ cup each. Each serving will have 6.5 grams of effective carbohydrate and 3.5 grams of fiber. If you make the same mix without the raisins, assuming 14 servings, each will have 4 grams of effective carbohydrate and 3 grams of fiber.

Other Good Choices for Trail Mix

  • Sunflower seeds
  • Filberts (hazelnuts)
  • Walnuts
  • Soy nuts
  • Other nuts and seeds, but check the labels for carbs

· Jerky (beef or turkey -- try to find low-sugar varieties)

· Low-Carb drinks and shakes (check the calories on the packs!)

· Cheese sticks, such as string cheese

· Sugar-free Jell-O, alone or with cottage cheese and a sprinkling of nuts

· Make sugar-free lime Jell-O with part coconut milk - for a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water.

· Cheese with a few apple slices

· 4-ounce plain or sugar-free yogurt (yogurt has more carbs than protein, read the package!) with berries and ground flax seeds.

· Smoked salmon and cream cheese on cucumber slices

· Lettuce Roll-ups – roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves

· Lunch Meat Roll-ups – roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)

· Spread’s such as bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up –

INGREDIENTS:

  • 1 can black soy beans (or other beans on your diet plan)
  • 4 oz cream cheese (1/2 package) - any fat level - leave out of fridge for half an hour for better blending
  • 1 teaspoon garlic powder
  • 1/4 cup medium salsa
  • 1/2 teaspoon salt

PREPARATION:

Put all ingredients in a food processor, and run until smooth.

Whole recipe has 23 grams of net carb, plus 23 grams fiber and 45 grams protein.

· Raw Veggies and Low-Carb Dip –

INGREDIENTS:

  • 1 10 oz package frozen chopped spinach, thawed and squeezed dry
  • 1 1/2 cup of sour cream (ANY FAT CREAM WILL WORK! WATCH OUT FOR THE ADDED SUGAR!)
  • Seasoning:
  • Either 4 teaspoons of a salad seasoning such as Ranch
  • 2 teaspoons onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon some kind of powdered herb, such as Greek seasoning

PREPARATION:

If you're using a food processor, pulse the spinach alone a few times. Then add the rest of the ingredients and blend well. If not using a food processor, stir to combine the ingredients in a bowl.

Serving Suggestions: As a vegetable dip, or spread for cucumber rounds or other vegetables.

Nutritional Information: Entire recipe has 22 grams of carb’s (can be reduced with the substitution of mayonnaise as described above) plus 9 grams of fiber, 20 grams of protein, and 830 calories.

· Pork rinds, with or without dip

· Ricotta cheese with fruit and/or nuts and/or flax seed meal

· Mushrooms with cheese spread inside (or other spreads or dips)

· Low-carb snack bars (watch out for sugar alcohols especially malitol)

· Cheesy Garlic Flax Crackers

-INGREDIENTS:

  • 1 cup flax seed meal
  • 1/3 cup Parmesan cheese, grated
  • 1 and 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 cup water

PREPARATION:

Pre-heat oven to 400 F.

1) Mix all ingredients together.

2) Spoon onto sheet pan which is covered with a silicone cooking sheet or greased parchment paper.

3) cover the mixture with a piece of parchment or waxed paper.

Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, go around the edges with your finger and push the thin part inwards to even it up.

4) Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

5) Break into pieces.

The whole recipe is 6 grams of carb’s plus 35 grams of fiber.

· Crispy Parmesan Crisps- Good when you want a crunchy snack!

INGREDIENTS:

  • 1 cup grated hard cheese (such as Parmesan) - NOT the dried powdery stuff

PREPARATION:

Preheat oven to 350 F.

Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asiago, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone cooking sheet or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

If you want to mold them into a shape, you want to "drape" them while still warm. You can make cups over an upturned glass, or "taco shell" shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, and salad. Spread flat ones with sugar-free jelly or jam (I'm not kidding), or any spread you want, or eat them plain.

· Peanut Butter Protein Balls:

INGREDIENTS:

  • 1 cup sugar-free peanut butter
  • 4 scoops (or 1 and 1/3 cups) whey protein powder - most are low in carbs, but check - any flavor
  • 1 teaspoon vanilla extract
  • Artificial sweetener to taste, about 1-1½ cup (some protein powders have sweeteners as well)

PREPARATION:

Put all the ingredients in a mixing bowl and mix all at once. A mixer works great for this, but a food processor would probably be fine as well, or just a spoon. Then roll into balls. If you like, roll in crushed nuts. For sweetener, I use Splenda.

Makes approximately 16 balls about one inch in diameter. Nutritional Information: Assuming zero carb sweeteners, each ball has 3 grams carb’s plus 1 gram fiber, 9 grams protein, and 118 calories.

For more information about snacks and figuring out what will work best for you and your lifestyle; contact me at sam@bournesolutionsllc.com

How Much Does it Cost?

HOW MUCH DOES IT COST?

BOURNE SOLUTIONS, LLC. Offers different packages to suit your specific needs. You may wish to discuss options with us to help you choose the best package for you. THE CHOICES ARE:

*FEES: STUDENT, INDIVIDUAL, GROUP(2 clients)

GETTING STARTED PACKAGE $155.00 $185.00 $277.00

FITNESS ASSESSMENT $70.00 $85.00 $127.50

BODY COMPOSITION $30.00 $35.00 $35.00 (PER)

PERSONAL TRAINING HOUR SESSIONS

HOUR SESSIONS $50.00 $65.00 $97.50

THERAPEUTIC MASSAGE $70.00 (hour) $120.00 (90 minutes)

NUTRITION CONSULTING $50.00 $65.00 $97.50

WELLNESS PACKAGE $140.00

(includes a 30 minute p/t session, 30 minute nutritional consultation, and a 50 minute therapeutic massage session.)

*additional charges may be applicable for in-home private sessions.

First Time Massage Savings!

Receive 50% off of your first massage! Contact me for more information at sam@bournesolutionsllc.com

What's New at Bourne Solutions LLC?

Now offering Therapeutic Massage and Bodywork!

Samra is now offering Therapeutic Massage and Bodywork to her clients; in her private studio or in their home/office. She has been trained and practiced with the advanced curriculum of the Massage School practitioners. Samra combines her knowledge, education and her background in advanced anatomy and physiology, biology, morphology from the University of Pittsburgh, Carnegie Mellon University and Carlow University along with her personal training and athletic training experience to provide each client with a unique experience.

Samra practices Therapeutic and Bodywork techniques that will reduce a person’s heart rate, blood pressure, increase blood circulation and lymph flow, relax muscles, improve range of motion, and increase endorphins. Although therapeutic massage does not increase the strength of the muscle tissues, it can stimulate weak muscles, inactive muscles, and, thus, create a partial balance in the body that is lacking due to decreased exercise and inactivity resulting from a sedentary life style, injury or illness. Therapeutic Massage can also benefit those who exercise regularly by leading to a more thorough recovery.

Some physical benefits of Therapeutic Massage and Bodywork:

  • Helps relieve stress and aids relaxation
  • Helps to relieve muscle stiffness and tension
  • Aids in faster healing of strained muscles and sprained ligaments
  • Reduces pain and swelling of body tissues
  • Reduces formation of scar tissue
  • Reduces muscle spasms
  • Increases range of motion, and joint flexibility
  • Enhances athletic performance
  • Improves circulation of blood and movement of lymph fluids
  • Reduces blood pressure
  • Helps to relieve headaches related to tension
  • Improves Posture

Some mental benefits of Therapeutic Massage and Bodywork:

  • Promotes a relaxed state of mental alertness
  • Helps relieve mental stress
  • Reduces levels of anxiety
  • Creates body awareness
  • Increases mind and body connection
  • Fosters a feeling of well-being

Other specific types of massage that Samra offers are Rehabilitative massage with a focus on physical function, ACT (active release techniques), Deep Tissue massage, Deep Muscle Therapy, Myofascial Release which all are devoted to finding points of tension, muscle spasms, and relieving these symptoms. Samra utilizes various massage methods, pressure and stretching to make muscles more supple. Releasing knots in the muscle tissues can trigger a whole body enhancement as supplementary and connected tissues and structures are no longer over-compensating for an injury.

Samra also utilizes heat-preserving warm Basalt Stones for some sessions that help to balance a client’s charka (A chakra is a center of activity that receives, assimilates, and expresses life force energy.) Employment of hand massage to assist with the unblocking of energy and to direct blood and lymph flow throughout the body is also integrated in Basalt Stone sessions. Hot stones are used for encouraging circulation and for easing stiffness; cold stones are applied to aid in inflammation, to encourage blood move away fro a swollen area. Benefits of alternating hot and cold stones during a session will persuade the circulatory system and the self-healing process.

Techniques such as Swedish massage will create friction and do what is referred to as hacking or tapping across a clients back and shoulders to promote the release of tension. Samra combines five basic strokes gliding, kneading, friction, vibrations, and hacking are all applied in the direction of the heart in order to promote blood circulation and bodily waste disposal. Long deep smooth strokes across a clients body with the use of oils decrease friction, and tension.

Sports massage is similar to Swedish massage and is offered because both techniques help heal injuries like muscle sprain and spasms. In athletes long strokes are essential to aid in relaxation and even more importantly disperse lactic acids in the muscles in order to make room for a fresh supply of blood and oxygen. One of the greatest benefits of Sports massage may be that it consists of specific components designed to cut down on sports-related injuries. Specifically, it alleviates muscle tension and inflammation post-event, and provides a warm-up to loosen muscles.

Call or email to schedule an appointment!