“SUGAR HEALTH EFFECTS” Workshop – Monday,  June 23, 7PM-8PM

Most everyone has heard that “sugar is bad for you”…  But why?  Erin Henrie, certified nutritionist, will present information that will answer that question.  Her presentation will include important insights on the following:

  • Dangers of a chronic high-sugar diet
  • The prevalence of added sugar
  • The sugar content of common foods/sugar intake in an average day of the North American diet
  • Sugar during and after exercise

 Cost: $25.  Minimum number of attendees – 7.   Learn what sugar really is and how it can affect your health.  Register by calling or emailing Julie at 847-251-6834 or Julie @PFTL.net.


We did not have enough participants to run the new yoga class, however, Jolynn Houlihan is an amazing instructor and is available to instruct yoga on a one-on-one basis, or for small groups of friends.  Her introductory class received rave reviews, but the stated class day and time were not convenient for most people.   We would like to provide yoga instruction when clients want to meet, so if you have an interest in yoga, let us know what your preferred days and time might be.

STILL TIME TO START NEW CLASSES – We have two opportunities for new classes to begin whenever there is a minimum of 4 participants.

 Each class will run for 4-6-weeks. There will be a maximum of 5 participants. The cost is $18 per class meeting for pre-pays (drop-ins will pay $20 per class meeting). Call to register at 847-251-6834. Drop-ins will need to register for the classes they plan to attend.  A fitness assessment and/or medical clearance may be required.

  Functional Strength and Cardio – 60 minutes- 4-6 weeks- Starts (whenever) at 2pm.   This class will use various forms of equipment, with intervals of cardiovascular exercise.  A core segment will include balance and Pilates exercises.  It also includes some game-like activities, e.g. obstacle courses and partner activities to achieve a fun whole body work-out. Taught by Ellen Flaxman, MS, CPT, this class is designed to be fun as well as an effective way to improve fitness. This is an intermediate level class.

Tabata Training – 60 minutes – Starts Monday, June 23 (or later) at 6pm.This class would follow a very specific HIIT (high intensity interval training) protocol called Tabata.  It consists of 20 seconds “on” and 10 seconds “off” – meaning that you work very hard for 20 seconds, catch as much of your breath as you can for 10 seconds, and repeat that 4 times.  You will rest for 1 minute and do the next “tabata.”  For a  total of 8 tabatas. The class is taught by Helane Hurwith, MS, CPT, and includes cardio portions, bodyweight sections and weighted exercises.  This protocol has been shown to burn calories even after the class is over – in fact, for hours.  The fitness industry is abuzz about HIIT and Tabata and this is your chance to experience it yourself!  This class is for experienced intermediate or advanced exercisers.


 Almost everyone knows the importance of getting more cardio (aerobic) exercise, but sometimes it is difficult to “just do it”.  We get that…  We are in the process of organizing walking classes for those who need some extra incentive to get out there and walk.

Several trainers (including myself) are volunteering to lead a group of walkers 1 or 2X/week.  We plan to meet at different locations throughout the North Shore (for variety), and will give the walkers instruction on the best way to warm-up, stretch, add intervals and optimally use their bodies to get the most from the walking experience.

 We were considering early morning and early evening walks. The days and times have not yet been determined (this will be decided after we know who is interested in joining the group).

 If you have an interest in joining our walking group, let us know what days and times could work for you.  Give Julie a call at 847-251-6834, or email me at Debora@PFTL.net.


 The time you invest in stress management may pay off in faster training results. A growing body of research shows that stress levels predict healing speed—people who experience more stress recover more slowly from illness or injury than those with less stress. Stress may come from life circumstances, such as a death or disaster, or may stem from an individual’s perception of stress, such as feeling overwhelmed by work or family matters.

Researchers from the University of Texas, Austin, and Yale University, New Haven, Connecticut, decided that since exercise is widely recommended as a health improvement method, it would be valuable to determine whether psychological stress affects a person’s muscular recovery after strenuous resistance training.

 Researchers evaluated the relationship between mental stress and physical recovery after a bout of resistance training among 31 college students aged 19–21. The investigators collected data regarding the students’ perceived stress and life-event stress, as well as data on how each student experienced recovery over the 4 days following the workout.

 Data analysis showed that students with higher levels of either life-event stress or perceived stress had worse recoveries. Recovery was measured in terms of maximal isometric force levels and feelings of energy, fatigue and soreness. Study authors concluded that people who are under undue stress may need to pay more attention to allow for an appropriate recovery period before undertaking another strenuous training session.

 DEHYDRATION CAUSES  (from Health.com, May 2014)

 Dehydration is real and surprisingly prevalent (ask any emergency room nurse).  Everyone needs to be more alert to avoid dehydration. One of the best methods to check for dehydration is the color of your urine; if you are properly hydrated, it will be almost clear.

 There are several reasons why we could become dehydrated, in addition to the obvious ones (i.e. exercising and sweating).  Some of these include:  certain medications, especially those for controlling hypertension; low-carb diets; menstrual periods; stress; getting older; certain dietary supplements; drinking alcohol; and eating too few vegetables and fruit.

 One way to rehydrate (and get some beneficial nutrients) is by eating water-dense vegetables and fruits, like cucumbers, watermelon, green peppers, grapefruit, radishes, spinach, baby carrots, celery, tomatoes, cauliflower, strawberries, and cantaloupe.  All of these have a water content of 90% or more.