Crunches with Balance Ball Starting Position Begin by sitting on top of the balance ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them [...]
I’ve Decided I’m Joining WOMEN ONLY GYM for Me I’m doing this for me. Not for those who called me too fat to be pretty. Not for the snooty saleswomen who look down on me when I try on dresses. Not for those who say “Too bad, she has a pretty face”. Not to make [...]
Ladies here is a great toning tip. If you’re looking to tone up, you may be wondering whether strength-training exercises will make you look big and bulky. Do not worry: A woman’s body does not produce as much of the growth-producing hormone testosterone as a man’s body does. Men produce up to 30 times more [...]
Push-ups gauge your fitness level. If you don’t get in much physical activity during the day, it might be time to get into a push-up routine. All that’s required is a little floor space. Push-ups are the ultimate test of fitness, working muscles in your arms, shoulders, chest, abdomen, hips and legs. They also develop [...]
December 8th, 2011 
Julia GIFT CERTIFCATE NOW AVAILABLE
$10 = 10 workouts
$29 = 1 months
$79 = 3 months
$149 = 6 monthhs
$299= 12 months
Prices are one-time ONLY.
Valid for gift certificates.
Women Only Gym
Call (609) 259-4287 or Visit
Jade Plaza 494 Route 537
Millstone Twp, NJ 08510
November 13th, 2011 Julia You are invited to help support the fight against Breast Cancer Come join us on Friday, November 18, 2011 From 6:30pm -9:00pm. Enjoy light refreshments and gift auction, while shopping through the latest, hottest new styles from Lia Sophia jewelry with Krystal and Arbonne with Dawn.
40% of the proceeds go to the SAVE THE TA-TAS FOUNDATION. Orders can be placed online, just go to www.liasophia.com/krystalortiz and www.dawncranwell.myarbonne.com
put Women Only Gym has your hostess. This event is Open to members and non-members!
Call for details: 609-259-4287
First 10 guests get a FREE GIFT!!!
There will be “SAVE THE TA-TAS” merchandise to purchase and WIN!!!
NO ENROLLMENT FEE for all new gym memberships THIS NIGHT ONLY!! ($70 value)
November 7th, 2011 Julia Would you like to look like Jane Seymour? Us too! That woman ages so gracefully that we can’t tell if she has wrinkles or not! And it doesn’t matter either way because every time we see her, she’s always filled with smiles and confidence. That’s why we believe that every woman should look and feel her best no matter her age! Wrinkles might pop up, but don’t be ashamed. Flaunt your look or just try some of our best secrets to hide those wrinkles a bit. After all, we bet Jane Seymour does the same thing!
1. Nutrition Matters – We all know that in order for our skin to maintain its healthy glow as we get older, we need to treat it with love and care. But that doesn’t just hold true for skin products, what we eat matters as well. Maintaining a healthy diet can help ward off wrinkles, according to a report in the Journal of the American College of Nutrition. They found that participants who ate plenty of healthy foods – including green leafy vegetables, nuts, olive oil, beans, and multi-grain breads – were less likely to develop wrinkles than participants who maintained diets high in butter, red meat, and sugar.
2. Skip Shimmer – There’s a reason why most older women shy away from shimmery eye shadows, and it doesn’t have anything to do with it being “too young” for them. On the contrary, sparkles can actually accentuate any wrinkles you might have, and make you look even older! Opt for wearing a nice liner on your top lid and a bit of mascara. Give the shimmer to your daughters or granddaughters.
3. Papaya Power – The natural fruit acid and enzymes remove dead skin cells and your skin will look and feel both younger and smoother.
Papaya
Anti-Wrinkle Facial
The natural fruit acid and enzymes remove dead skin cells and your skin will look and
feel both younger and smoother.
2 Tbs. mashed ripe papaya
1 tsp. aloe vera gel
Directions:
Mix together the papaya and aloe vera gel to make a smooth paste. Apply to your
clean face and neck. Let sit for 5 minutes. Rinse with cool water. This formula
can be drying if it is left on for longer than 5 minutes.
! All you need is papaya and aloe vera gel! So simple!
4. Lighten the Foundation – Not many women know that heavy foundation can actually highlight facial wrinkles! How horrible is that? Say bye-bye to the extreme makeup, and start using a tinted moisturizer instead. Not everyone can separate from their foundation, so we have a better strategy. Mix equal parts foundation and moisturizer to get the best of both worlds.
5. Wipe Yourself – After a long night, the last thing you want to worry about is washing your face. You just want to drop right onto your bed, and catch some beauty sleep. But if you leave makeup on your face, the sleep will be anything but beautiful! If you’re one of those people who constantly leaves makeup on her face before she snoozes, keep some baby wipes near your bed and use them before you hit the hay. They make such a difference.
6. Anti-Aging Skin Fighter – Yogurt, lemon juice, vitamin E and honey make this recipe an easy way to fight wrinkles.
Yogurt, lemon juice, vitamin E
and honey make this recipe an easy way to fight wrinkles.
Ingredients
2 tsp. plain yogurt
1/2 tsp. honey
1/2 tsp. lemon juice
3 capsules vitamin E (equivalent of 300 units)
Directions
Combine yogurt, honey and lemon juice. Prick open the vitamin E capsules then
fold contents into the mix. Leave on skin for 15 minutes. Rinse with warm
water, and pat dry.
7. Vitamin E – This is the one vitamin that can really help your skin win the aging battle. It can be found in many skin products and body lotions, and makes your skin silky smooth. Many women use vitamin E under their eyes to make any wrinkles they might have less noticeable. What’s even better is that it may actually prevent new wrinkles form forming.
July 27th, 2011 Julia Cilantro Lime Salmon
This delicious and heart-healthy dish is ready in only 20 minutes. A great recipe to cook for a special someone!
Ingredients
* 2 Tbs. sour cream
* 1 green onion, chopped
* 1 Tbs. minced fresh cilantro
* 1 garlic clove, mined
* 1/4 tsp. minced fresh gingerroot
* 1/4 tsp. grated lime peel
* 1/8 tsp. salt
* dash ground cumin
* dash pepper
* dash crushed red pepper flakes
* 2 6-oz. salmon fillets
* lime wedges
Directions
In a small bowl, combine the first 10 ingredients. Place fillets skinside down in a greased 1 1/2-qt. microwave-safe dish; top with sour cream mixture. Cover and microwave on high for 4-6 minutes or until fish flakes easily with a fork. Serve with lime wedges.
July 1st, 2011 Julia 7 Tips to help you give up the junk food. Kick that soda habit, and get off the candy wagon! At Women Only Gym we understand that saying “bye” to your favorite sweet treats can be tough, but it can really help your waistline and boost your overall health. Eating more natural foods will make you look and feel better, so start curbing those junk food cravings today! Check out some of the best tricks to give up these foods after the jump!
1. Small Goals – Don’t focus on how you want things to be 6 months from now. Short-term goals will give you more immediate gratification once you reach them, and will allow you to develop more advanced goals as the weeks pass on. If you drink 6-7 cans of soda per week, vow to only have 4-5 during your first week of saying no to junk food. The next week, try for 3, and then before you know it, you won’t be drinking any. Remember to keep your resolve, and keep your eye on prize.
2. Clear The Cupboards – It’s easier to say no to those double chocolate chip cookies when you don’t have to think about them sitting in your cabinet. That’s why getting rid of all the junk food in your house is the first step to giving up the calorie-ridden stuff for good. But don’t throw it away. Instead, donate it to a food bank or shelter. You may not want to chow down on it, but someone else might.
3. Supermarket Sweep – On your next trip to the grocery store, come prepared with a list of all the ingredients you plan on buying. Do not buy any junk food. If you want something sweet, stick to healthy snacks, like fruits, nuts and yogurt. It may be tough to say no to your favorite bag of chips, but this is one of the most crucial steps to transforming your lifestyle.
4. Plan Ahead – Let’s say you’ve had a long day at the office, and the first thing you want to do when you get home is to sit down on the couch with a bowl of ice cream and a good book. What’s wrong with that right? For one, the ice cream totally goes against your no junk food rule. When we’re faced with stress, we tend to crave sweets. Instead of letting the craving take over, plan ahead and pack healthy snacks like a bag of nuts or a granola bar. Snack on these while reading, and you won’t feel any guilt later on.
5. Mind Your Meals – Setting aside 30 minutes to eat your meals can actually help you avoid junk food. When you’re full from healthy foods, like lots of greens and lean proteins, you’ll be less tempted to add in that extra bag of chips. Don’t let yourself get to the point where you feel like you could eat an entire 1-lb. bag of M&Ms. Keep your self satiated by eating every 3-4 hours. This includes snacks (make them healthy!) and larger meals.
6. Consistency – If you allow yourself to eat junk food when you’re out with friends or at a family party, it’ll be more difficult to return to your healthy eating ways. That’s why your junk food ban needs adhered to at all times. Telling friends and family about your new lifestyle might give you an extra motivator, and will give them the heads up that you’re trying to change your ways. Plus, a few cheerleaders on the sideline never hurt anyone.
7. Moving On – Mistakes and slip-ups happen to everyone, but don’t let them define you. Just because you had a candy bar doesn’t mean that you’ve completely fallen off the wagon. Rather, let that be an additional motivator. Tell yourself that you’ll do better next time, and if you’re extremely discouraged, make sure that your next four snacks or meals have to be healthy ones. That way, you’ll be making up for one your one minor blunder.
June 10th, 2011 Julia
No matter how healthy your diet is, it’s nearly impossible to avoid eating out at restaurants. And who’d want to? Going out to eat is one of the best times to get together with friends and family and enjoy delicious food. But how often have you eaten out only to leave the restaurant feeling like you needed to let the belt out a few notches? No one likes that overly-stuffed feeling in their bellies! With just a few simple tips, you can enjoy the occasional meal out without a damaging blow to your waistline.
1. Don’t Leave Hungry - One of the most important things to do, before you even leave for the restaurant, is to make sure you’re not starving. If you head out hungry, you’ll be much more likely to do serious damage at the restaurant. Chances are you’ll order more food to compensate. Before you leave, drink a full glass of water. You might also want to munch on some raw veggies like carrots, celery or broccoli, depending on how hungry you are. Instead of spoiling your appetite, it will actually ensure that you get a serving or two of vegetables!
2. Drink Up – Once you arrive at the restaurant you’ll save a few hundred calories or more, by ordering water instead of soda, juice or alcohol. Water will help fill you up without all the calories. Not only is water healthier, it’s also free. So if you’re on a budget, it’s the way to go. If you’re not a fan of plain water, try squeezing lemon or lime into the water. The extra bit of flavor will go a long way.
3. Half It – It’s no secret that restaurant portions are way too big. A typical meal out is usually at least two servings. This means that if you eat the whole dish, you’re probably consuming far too many calories for one meal. When you order your food, ask the waiter to place half the dish in a to-go box. This way you can make two tasty meals from one dish.
4. Don’t Get Distracted – Going out to eat usually means chatting away with friends or family. Sometimes the distraction of eating in good company means that we reach for food without knowing how much we’re really putting into our bodies. Appetizers and shared desserts are often the culprit here. Make an effort to look at the food on the table and decide how much you will eat before you dig in. Don’t be afraid to portion appetizers or group desserts on your plate so that you know exactly how much you’ve eaten.
5. Know Your Food - If you’re trying to avoid a total calorie bomb when you eat out, then there are some foods on the menu that you know you should not order – no matter how tasty they may be. For example, anything fried or made with a cream-based sauce would probably top your do-not-order list. Or if you do feel like ordering a splurge item, you may want to divide it into thirds and fill up on healthier foods like fruits and veggies.
Don’t be shy – ask the server about methods of food preparation. A side order of veggies may seem like a good idea, but if they’ve been cooked in butter, you might want to reconsider or ask about healthier cooking alternatives.
6. On The Side - Always ask for sauces, dips and dressings on the side. Often these toppings are laden with extra fat and calories. And to make matters worse, restaurants use lots of it! Having them off to the side allows you to still enjoy them, but in moderation.
May 13th, 2011 Julia Weight Loss Journals
A Creative Way to Stay Motivated
Visual images can be powerful tools in helping you reach your goals. There are lots of creative ways to
use this motivation technique, such as posting an image of your goal where you’ll see it most….in your
car, on a bathroom mirror, or on the refrigerator. Visual images can also help you reach your weight
loss goals. Create a chart to measure your progress, display before and after pictures, or get a brochure
of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly
remind yourself of the commitment you’ve made.
April 28th, 2011 Julia 
Crunches with Balance Ball
Starting Position
Begin by sitting on top of the balance ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head.
Action
EXHALE: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position.
INHALE: Lower yourself back to the starting position, where your head wraps back around the ball.
Try doing 3 sets of 12 crunches.
Special Instructions:
Keep space in-between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible without falling over backwards.
April 14th, 2011 Julia I’ve Decided I’m Joining WOMEN ONLY GYM for Me
I’m doing this for me. Not for those who called me too fat to be pretty.
Not for the snooty saleswomen who look down on me when I try on dresses.
Not for those who say “Too bad, she has a pretty face”.
Not to make my parents happy.
Not to fit in to a stereotypical idea of beauty.
I’m doing this to get healthy.
To show myself that I can.
To be a strong woman: I can be athletic. I can be beautiful.
I want to feel good in my own skin.
I want to find MYSELF beautiful.
I want to look in my mirror and smile.
I don’t want to think “What if I felt good in my skin …” anymore.
I don’t want to look at a beautiful dress and think “Too bad…”
I don’t want to think of myself in disgust. My body and I deserve better than that.
I don’t want to mistreat my body. It’s not my own little garbage can.
I don’t want to devalue my health.
I do not want to punish myself anymore.
I’m going to do this, slowly but surely.
And it has made all the difference.
April 1st, 2011 Julia Here is a great Macaroni and cheese tip! Maybe it was that meal you lived for as a child. Now that we’re older, mac and cheese is still as rich, creamy and cheesy as ever, but unfortunately it has little nutritional value. Don’t worry, this is a mac and cheese makeover, not a rid-your-diet-of-mac-and-cheese-forever. Here are some simple tips to transform this high-fat, high-calorie dinner into a satisfying, delicious and nutritious dinner.
Tip #1: You’re not always going to have time to create this amazing concoction from scratch. So be prepared to head to your grocery store’s healthy/organic section. If you need to purchase boxed macaroni and cheese, buy one that contains whole wheat or whole grain blend pasta. Using this type of pasta will ensure that you’re getting more fiber and nutrients than in white flour noodles, meaning that you won’t be hungry again in an hour. Also, pick the boxed mac and cheese that comes with real cheese. Most packaged macaroni uses an artificial, processed cheese, which has little nutritional value.
Tip #2: Let’s face it, high-fat dairy products like butter, milk and cheese are staples for any macaroni and cheese meal. But you can easily slash the calories and fat by making a few simple changes. Cut the amount of butter in half, or use margarine that doesn’t contain partially hydrogenated oils. Substitute 1 or 2 percent milk for whole milk or you can even combine skim milk with white flour to create a thicker, creamier sauce. Also use a reduced-fat sharp cheddar cheese for best flavor.
Tip #3: For homemade mac and cheese, always use a whole wheat or whole grain pasta. Just like in tip #1, the whole grains will not only keep you fuller longer, but they also deliver key nutrients to your body. Remember to boil whole grain noodles a minute or two longer so that they aren’t hard or too chewy.
Tip #4: To make homemade mac and cheese a complete meal, dress it up with tons of veggies or even lean protein sources. Veggies that go great with macaroni and cheese are mushrooms, cauliflower, peppers and broccoli. Try adding chicken breast, tuna, or beans to your mac and cheese. All of these extras will add more nutrients to the meal, making it fit for the entire family.
