During a vigorous workout a few members in Bootcamp have experienced dizzy spells. Some of the factors, which may cause them are, low glycogen levels, dehydration, low blood pressure, blood pooling, anemia and correct breathing.

If you exercise in the early morning hours your body maybe low on nutrients and energy required to get you through a workout. If your glycogen (needed for energy) levels are low then your body will use your muscles and fat for energy and this can be a strain on your system. I encourage clients to eat a banana prior to class or a small yogurt.

Dehydration is another factor that can cause lightheadedness. Our body’s natural equilibrium of water is very crucial as you perspire you lose water and this can tip you over the edge. Before and during our workouts we take quick water breaks, this helps us stay hydrated helping us achieve the maximum results.

Fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Take your time between transitions or perform all your standing exercises and then all your floor exercises.

After a heavy leg exercises (squats, dead lifts) blood rushes to your legs in order to fuel your muscles. Ensure you take time to recover after these exercises and give the a blood chance to re-circulate. We recommend not sitting, rather moving around on your feet, this will help you return back to normal.

Another factor can be Anemia (iron deficiency) because of a lack of red blood cells you have less carriers for your oxygen making it harder when exerted to return oxygen back to your brain.

Breathing correctly matters; holding your breath during an exercise starves your body of oxygen. Concentrate on your breathing and this will help you get through the exercise and improve your lung capacity and heart rate too.

If  you still continue to feel dizzy after making some modifications seek advice from a physician.

-Bernadette McLoughlin

Or maybe you just want to impress and surprise everybody with a bridal dance party full of fun and originality.Would you like a little help to look your best at your wedding dance? Real Body Bridal Bootcamp will help you to make your first dance as husband and wife a moment you will remember forever.
A wedding dance lesson is designed especially for engaged couples who want a choreographed routine, or just a comfortable, natural look when you dance to your wedding music.
Your wedding is your day to shine. Our straight-forward instruction progresses at your pace, and prepares you to shine on the dance floor. No matter your style; waltz, swing, salsa, merengue, soft pop, hip-hop or anything in between that you have in mind.
Therefore, private lessons are the fastest way to learn. You progress at your own pace, with 100% attention from professional dancer, choreographer and teacher Samanta Maravi. Private lessons allow you to ask questions in a discrete environment. You also learn choreography catered to you and your chosen wedding song. We highly recommend private lessons to couples as the best way to prepare for your wedding day.

Below you will find a few Frequently asked questions:

What can I expect in my first private wedding dance lesson?
If you have a special song you’ve selected for your wedding dance, please bring it to your lesson.
First: We will listen to the music you have selected, or offer you a selection of popular wedding songs to use for your wedding dance. However, we highly recommend to use a song that speaks to your heart since this is the song that you will remember for the rest of your life together.
Second: We will teach you basic dance steps appropriate for your experience level and music.
Third: We enthusiastically encourage you to practice, even if it is just for a few minutes each night in your kitchen.

What should I wear to my dance lesson?
Wear lightweight dress shoes. Avoid sneakers, rubber soled, or spike-heel shoes. Everyday attire is appropriate for dancing. Stretchy, light clothing will be easier to move in.

When should we start dance lessons?
As soon as possible. The earlier you start, the lower your stress and the more time you have to learn your wedding dance. If you can start early, you will be able to learn a routine that will impress your guests and as an added benefit: You will actually learn to dance! After all, there’s no reason to stop dancing after your wedding. You and your partner can dance for the rest of your lives, starting with your wedding dance lessons.

Wedding Dance Tips
1. Practice daily: At home, in the studio, and in your wedding venue, if this is at all possible.

2. Brides: Take it easy on your groom, leading is a difficult skill to learn.

3. Grooms: Loosen up and have fun, after completing your lessons, you know more about how to dance than most if not all of your guests.

Finally, get ready to create some wonderful memories together. What are you waiting for?

Also offering Couples Private Dance.
Contact us at realbodybootcamp@gmail.com or call Samanta Maravi (973) 405-7527

Hello Everyone,

It’s race time again! This year, I have joined the team SAVING SECOND BASE. Lets “run” cancer out of town. Lol

As most of you know, I am a breast cancer survivor and my sister Ruthanne is one too. We have been lucky, but others are not so fortunate. We need to find a cure to this disease so that our daughters, nieces and granddaughters never have to go through this ordeal. Every dollar you can spare will help. Any amount.

The race this year is on Sunday May 15, 2011 in West Orange, NJ. It is a 5K and I plan to beat my slow 2010 record of 50 minutes to try and run 30 to 40 minutes. I can and will do it! Really body bootcamp has made me stronger than ever since my chemo. Thanks Bernie!

This year, I am running in honor of my friend Michael’s daughter Erin Grant. She is in the process of doing everything she can to fight her advanced breast cancer. She will not and should not give up hope. You need to support Erin’s determination and strength with your tax- deductable donations. Please ask your friends and family too.

It is easier than ever to sustain this great cause - you can make a donation online by simply clicking on the link at the bottom of this message. If you would prefer, you can also send me your tax-deductible contribution written out to Komen Race for the Cure. Any amount that you can give will help! I truly appreciate everything my goods will give me and will keep you posted on my progress.

Thank you so much for your time and encouragement in the fight against breast cancer

Please make a donation:
Personal Page

XOXOXO Marilynn Hawkridge Lomazow

Is the wedding date fast approaching? Running out of time? Real Body Bride, Groom and Bridal Party Boot camps features a 4-16 weeks crash course that works for all fitness levels. This course can be done with the bride, groom, and/or the entire bridal party! What a great way to bond and get in shape for the big day!

Brides!
This is the day you want to look in the best possible shape. You have to feel confident with your body and everyone will notice your natural glow from the inside out. You will exude pride and determination down the aisle. Your future husband will always remember how fabulous you looked. Let us help you firm and tone your arms, tighten your glutes, sculpt your abs and mold your sexy legs to look fabulous on the special day!

Grooms!
You’re doing nearly the impossible to impress your Bride on your wedding day. Why don’t you wow her and everybody else!? Intensively train for six weeks with cardio and interval training. Get the six-pack you’ve been dreaming of or sculpted shoulders and legs to look great on your honeymoon. You will be sure to feel great about yourself and your future wife will never forget your true determination and dedication. So get ready to feel stronger than ever and to loose the extra belly that should have never been there in the first place.

NEW*NEW*NEW
Real Body Bridal Boot Camp is now offering Wedding Dance Lessons with professional dancer, teacher and experienced choreographer, Samanta Maravi!
Do you want to impress your guests with an elegant first dance? Or maybe you want to knock their socks off with a funky couples dance or funny bridal party dance! We have got you covered! We can choreograph dances in any styles such as waltz, swing, salsa, merengue, bachata, hip-hop, and more! Call today for your free consultation. Show them what you are made off.

Bernadette McLoughlin and Samanta Maravi

Have you tried circuit training? What is it?According to Wikipedia, it is a form of conditioning combining resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.
In Bootcamp we circuit train at least once a week. We find our heart beating at a faster rate, which is a good indication we’re burning calories. A circuit tends to target every muscle group with a combination of aerobic exercise.
A Real Body circuit can include, 8-10 stations of, jumping jacks, push-ups, burpees, wall squats, plyo-jacks, one arm planks, bosu squats, leap frogs, agility ladder, pretzel crunches, mountain climbers and more.
The group is timed for one minute intervals, the clock starts for 60 seconds then stops, a member will move to the next station with a 5-10 second rest and hydration.
A circuit is effective burning up to 600 calories in one hour. Try this three times a week and you will see fast results! Or better yet, join us and we’ll show you how it’s done.

-Bernadette McLoughlin

Starting March 5th.

Real Body Bootcamp presents, Real Body Kids
Kids need Bootcamp too!

A Sample Circuit of fun will include;

Stations will be performed for 60 seconds, two or one kid on each. Rotation time will be 10 seconds.

Station 1- will have colored dots laid on the floor in a pathway; two Kidcampers will jump squat from one dot to the next without touching the floor. Rules include; keep hands on the hips, jump with two feet at the same time and land toe heel with bended knees.

Station 2 - will have two mats lay on the floor. Kidcampers sit on each mat facing each other, they will pass a light weighted foam ball. They will throw and catch. Once the ball is caught that person will roll down to the floor and come up to throw it again. This is a very friendly way to introduce sit ups and core work and a very young age.

Station 3-will have jump ropes. Kidcampers will practice their ability on the jump rope with one foot at the time and with two feet. This is an excellent cardio exercise.

Station 4- will have hula hoops. They will work on their core strength without even realizing it. They will Hula-cise while walking in a circle bringing arms up and down.

Every single step will be carefully explained to prevent injuries and the instructors will correct form and aid Kidcampers at all times. Last but not least we will do these with our kids favorite music artist as the background; everything from Justin Bieber, Miranda Cosgrove and much more. So don’t waste anymore time, fun awaits you.

Space is limited, Register today!

What: Bootcamp for Ages 7-10
When: Saturdays, 9:45-10:45am

What: Bootcamp for Ages 5-7
When: Saturdays, 10:50- 11:50 am

Price: 8 Week session, $120

Read more on the Real Body Kids Page.

Contact: Bernadette, realbodybootcamp@gmail.com, mention Kids Bootcamp.

According to the CCD Kids need at least an hour a day of physical activity to ensure health.
Panel experts claim that children are far more likely to get no exercise over the course of a day than a full 60 minutes. Obesity is a significant problem in the young as well as the old. It’s important to start to introduce it at young age. Eight to Eleven year-olds get an average of about five minutes of moderate to vigorous physical activity a day. And a government-funded study recently showed that children typically get less than 25 minutes of exercise a week in school-based physical education programs.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. Kids who are active will have; stronger muscles and bones, have a leaner body because exercise helps control body fat, be less likely to become overweight, decrease the risk of developing type 2 diabetes, possibly lower blood pressure and blood cholesterol levels and have a better outlook on life.
Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.
The Three Elements of Fitness
If you’ve ever watched kids on a playground, you’ve seen the three elements of fitness in action when they:
run away from the kid who’s “it” (endurance)
cross the monkey bars (strength)
bend down to tie their shoes (flexibility)

Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Real Body has developed an exciting program for kids to work on all of these areas. For the kids who want to be athletes, or the kids who are not into sports but need that extra motivation and support to get them started. Introducing exercise to your children will benefit them for the rest of their lives, start them today. For more information email, Bernadette, realbodybootcamp@gmail.com

Real Body Bootcamp and Dr. Magwood’s IM=X Pilates studio are proud to announce the Zumbathon Charity Event; 75% of the Party Hearty Zumbathon will benefit the American Heart Association’s Go Red Por Tu Corazon Movement. And you are invited to Join the Movement to Live a Heart Healthy Life!!!

We will dance to latin and international rhythms and we will be raffling off exciting prizes. Teens and adults are invited to join us in the wonderful master class taught by Samanta Maravi; certified Zin Zumba Instructor, Professional Dancer, Choreographer and Fitness Trainer.

Why?
• More than 82 million American Adults are estimated to have one or more types of cardiovascular diseases. That’s 1 in 3 people.
• On average, 2,2000 Americans die of Heart disease each day. An average of 1 death in every 39 seconds.

WHEN: May 21st, 2011
TIME: Registration: 12:30-1pm
Party: 1-2:30pm
WHERE: IM=X Pilates studio 1425 Broad St. Clifton, NJ
imxpilatesclifton
PRICE: $20.00 per ticket, advance purchase is recommended.

For more information or to purchase tickets, please email Samanta, realbodybootcamp@gmail.com

Come on and join us to dance our hearts out!!!!!!!!

Real Body Bootcamp Team

I’m a 35 year old woman, I hit the gym 4x’s per week for one hour a day doing various cardiovascular and weight-bearing exercises. I have been approximately 25 pounds overweight for most of my life. I’ve tried all types of diets somewhere I cut down my calorie intake to less than 1200. I feel fit and have recently stepped up my routine but I’m still not seeing results. What advice can you give me?
First, we applaud you for working really hard on your fitness routine and research clearly shows that it is much healthier to be fit and overweight than to be thin and inactive. Not only are you healthier as a result, your comprehensive exercise program, which includes cardiovascular and weight-bearing exercise, is preventing further weight gain and allowing you to maintain muscle mass so your metabolism does not drop significantly as you get older.Second, genetics is a major part of this. Studies indicate that 30-70% of our metabolism is effected by genetics. With that being said your past weight loss efforts was far too aggressive. You were starving your body by eating so few calories and over exercising. This drastic reduction in calories can cause you to burn valuable, metabolism-boosting muscle, which can make it harder to keep the weight off.
In addition, you were not taking in enough calories to fuel your workouts and your brain properly, which can cause headaches and fatigue. I recommend making smaller changes over time for permanent weight loss. Keep a food journal and try not to drop below 1,200 calories a day. Make sure to eat lean protein and fiber to control hunger and keep blood sugar stable. You may only lose ½ pound per week but after 20 weeks, you’ll be down 10 pounds, and it should be much easier to maintain this type of gradual weight loss. Continue your fitness routine, and eating the healthiest diet you can, which includes a variety of fruits, vegetables, whole grains, lean protein and healthy fats for optimal health.

-Bernadette McLoughlin

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health. Everybody knows that you should drink plenty of fluids when you are exercising, but like so many things, the importance of this one simple thing gets forgotten.

It is not only vital to stay hydrated while you are exercising, but also to make sure you are well hydrated before you start exercising and also to keep drinking after your exercise has finished. Many people tend to forget about the before and after parts, and this can lead to dehydration which in turn can not only affect your performance, but can also lead to other problems such as migraines and poor recovery.

Your body needs to be well hydrated in order to function at it’s best. While it can work perfectly well at low levels of dehydration, this puts a strain on your body and means you will not be able to perform to your optimum potential. While everybody’s needs are different, you should aim to drink around 1.5 - 2 liters of water a day in order to keep yourself at maximum hydration (about 3.5 water bottles a day). Now, how do I know if I’m dehydrated? According to familydoctor.com the most common symptoms of dehydration include:

• Little or no urine, or urine that is darker than usual
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Feeling dizzy or lightheaded
• No tears when crying

Another important aspect of hydration, especially when undertaking high intensity or endurance sports is your electrolytes. These are essential salts and minerals that your body needs in order to function, and a lack of these can present themselves in the form of migraines or even muscle cramps. Sports drinks are a good way to ensure you are getting everything your body needs while you are exercising, and many contain these essential electrolytes as well as sugars to help you go on for longer. It is always a good idea to check the contents of these types of drinks, as many of them use artificial sweeteners instead of sugar to try and keep the calorie content down, which in a way defeats the purpose as more often than not when you reach for an energy drink you are doing so for a quick and instant energy boost, which can only be gained through some form of sugar.

Therefore, keep a water bottle by your side all the time and drink water regularly whether you are exercising or not; have at least 1/2 a glass of water at the top of each hour that you are awake. Enjoy the benefits of drinking water!

Samanta Maravi