Local Luxeries Article about ROK Health & Fitness Club and my training

http://localluxuries.net/yahoo_site_admin/assets/docs/A_Girl_Getting_Fit_-_January_2014.3185224.pdf

This Thursday October 24th at 6:30pm there will be a special ROK Body Circuit in Pink taught by Jackie Ruiz! We would love for everyone who plans on attending this class to please wear "PINK". ***Donations for Breast Cancer Awareness will be accepted but are not required to attend. 

 

Gettting started with living a healthy and balanced lifestyle

Getting started with living a healthy and balanced lifestyle

Written by: Jackie Ruiz 

With the hectic lives we live these days it’s easy to get caught up in having no balance in our daily lives.  Weather it’s a demanding job, having a family or just not spending enough time taking care of yourself we all could work on balance. The first step in creating balance is to write down how you are currently spending your time. Look at all areas of your life, time spent at work, time spent with the family or friends, time sleeping, eating and relaxing.  In order to make changes you first need to be aware of how you’re spending your time. You also need to ask yourself what does your ideal day and week would look like. Be realistic including a job that can pay the bills.  Do you have a job you enjoy, if not what steps can you take in order to get more enjoyment or steps to pursue something your passionate about? Next think about the people you want to spend your time with weather it’s a family, friends or your spouse. Are you spending enough time with these people? You want to make sure in your schedule you have time for yourself. Do you have any hobbies? Make sure you include quiet time to pray, medicate or just time spent listening to relaxing music to quiet your mind. The other three areas that are important in order to have a healthy and balanced lifestyle comes through sleep, exercise and eating. Now that you have an idea of what your ideal day and week looks like as far as your time commitment let’s look at the how we are going to  take care of the body.  Let’s look at our diets, what types of foods are we eating, what are we drinking? Make a list of ten things you eat every week if not every day. Are these items healthy? A good place to start is add into your diet at least four to five servings of fruits and veggies a day. Next look at ways to reduce your sugar and fat intake. With your beverages watch your caffeine and sugar intake through liquids. You should drink half your body weight in ounces of water per day.  Keep your metabolism going by eating every three to four hours. This will also keep your energy levels in check.  Now we have your scheduled worked out, your diet healthier so let’s look at the last two areas sleep and exercise. Sleep is the single most important thing for your health and well being.  Our bodies need at least seven to nine hours of sleep a night.  The last thing is exercise. Are you currently partaking in an exercise program?  Exercise will help with weight loss, increase your energy, strength and help your mood. If you’re not currently doing some type of class, program or workouts please inquire about figuring out a program that would be right for you. 

Complete Wellness & Fitness LLC - Email questions to JackieRuiz25@gmail.com 

SPRING SCHEDULE FOR CLASSES

Looking for a good class to add into your fitness routine??? My class will help you tone, lose weight, gain strength and endurance! 

• Thursday nights 6:30PM At ROK Health & Fitness Cub - $10 non member, members FREE - CIRCUIT BODY TOTAL CLASS 
• Friday morning 9:20AM At Tropix Dance Studio - $12 drop in or class card $50 for 5 or $100 for 10 classes - Women's Weight Loss Class 
• Saturday morning 9:30AM At Tropix Dance Studio - Same pricing as above - Women's Weight Loss Class - bring your Dumbbells and a mat to the classes at Tropix! 

I'm also available for lifestyle coaching and private sessions. Message me for details - JackieRuiz25@gmail.com

Bio

Jackie has been in the fitness industry for over 13 years.  She has a degree in Sport Management with a minor in Fitness.  She worked at Reebok Sports Club/NY for 8 years as a manager and as one of the top trainers.  Four years ago she started her own business doing training in peoples homes and lifestyle coaching.  Jackie is certified as a Health and Fitness Specialist through ACSM.  She is also a Holistic Lifestyle Coach and a Pre/Post Natal Trainer.  Her clients range in age from teens to elderly.  She has experience working with small groups and training one on one.  Jackie has worked with athletes, pregnant women, moms trying to lose their baby weight, people with all types of injuries as well as general fitness.  Jackie loves helping people get balance back in their lives through diet and exercise.  If your interested in signing up please email JackieRuiz25@gmail.com  for more information.  Also please check out her blog for fitness news and updates. 

**Right now there are December specials for packages that include her Women's Weight Loss Class and/or private sessions. Give the give of health for the holidays including yourself! 

Contact Info:

http://completewellnessandfitness.blogspot.com

JackieRuiz25@gmail.com

Tele # (516) 603-6863

Pancreatic Cancer Exercise Class - Columbus Day

Monday October 8th 5PM 

Come down for a workout with the family to raise money for Pancreatic Cancer. The class will be held on the exercise path at Greis Park for 45 minutes. Bring the little ones to join in on some exercise. I will be doing the walk on October 14th in memory of my father Pat DiFrancisco. 

Cost: $5 Donation (or more if you choose to give more) cash or checks made payable to: The Lustgarten Foundation  - 100% of the proceeds will go towards research in fighting this disease.

If you’re unable to attend the exercise class and just want to make a donation contact me via email for my personal page link information. 

JackieRuiz25@gmail.com

Guest blog Paige Taylor - article on the benefits of Middle-Age Fitness

The Benefits of Middle-Aged Fitness

Currently, many Americans are living longer than ever before. In fact, the average life expectancy in America has now expanded beyond the age of 78 years old, which is up from under 74 back in 1980. Unfortunately, this does not mean that Americans are living better or healthier. Recent research has shown that along with the rising life expectancy, Americans are also experiencing an increase in chronic illnesses such as cancer, heart disease and diabetes. Additionally, these diseases are especially prominent in younger people, therefore making them not only a problem associated with the elderly.

For many people, this means that they will be living longer but with a higher rate of chronic diseases that will have a significant impact upon their quality of life. While this truth seems sad, recent research points to the idea that this does not have to be anyone’s reality. By taking the necessary steps during middle age to plan for ways to ward off chronic diseases, a person can begin to make changes that will increase their state of health. Additionally, beginning an exercise program during middle age can offer significant benefits for people who have not previously followed an exercise program.

In a study that was published in the Archives of Internal Medicine, the details of a group of middle-aged women were gathered from their medical records to find out the impact of exercise on a person’s health as they age. At the beginning of the study, each person was set into a group based upon their performance on a physical fitness test. Then, their medical records were studied after a decade in order to find out how exercise would affect a person’s overall health over a long period of time.

The results of this study showed that the least fit of the people in the study also were the most likely to have experienced chronic illnesses earlier in the aging process. Some of these diseases included Alzheimer’s, lung cancer and heart disease. While the more fit adults who participated in the study did eventually experience these diseases, they occurred at lower rates and at a higher age level than the least fit group. Additionally, the fittest group of people in the study only developed these chronic diseases in the last five years or so of their lives.

While some people may find it upsetting that everyone in the study did eventually fall ill, researchers stress the point that being in good physical shape did reduce the amount of time that people were actually sick. This shows that physical activity in the middle-aged is a primary factor in how many years a person will experience the best quality of life. Although aging is a complicated process that involves many factors, it is clear that a person’s efforts to live a healthy life that includes exercise can offer dramatic benefits that are associated with less chronic diseases later in life. Treatment centers are available to those is need struggling with body image, eating disorders and obesity issues.

Complete Wellness & Fitness LLC

Fall Classs Schedule

• Outdoor Boot Camp 6:30PM (Sept 10 - Oct 1st) @ Greis Park on exercise path 
• Wednesday night 7PM @ Tropix Studio 
• Friday morning 9:30AM @ Tropix Studio 
• Saturday morning 9:30AM @ Tropix Studio 

There is room still open in all my classes, message me for more information and for a free trial class. I'm also available for private training sessions and nutritional couseling. JackieRuiz25@gmail.com 

Outdoor Boot Camp Class at Greis Park in Lynbrook

                                                            

Monday nights 7-8PM
Greis Park starting June 18th- August 6th (8 weeks)
$10 drop in rate or $70 for the entire session. 
Space is limited sign up today! 

 **The class will be a total body workout including flexibility, strength and cardio. It’s for all fitness levels to help with weight loss, toning and to increase your endurance. Space is limited to 20 students max per class so email me today to reserve your spot or for more information. JackieRuiz25@gmail.com

***Jackie has been in the fitness industry for over twelve years. She worked at Reebok Sports Club/NY in Manhattan for eight years as a manager and as one of the top trainers. Jackie is certified as a Health and Fitness Specialist through ACSM. She is also a Holistic Lifestyle Coach and a Pre/Post Natal Trainer. Jackie loves helping people get balance back in their lives through diet and exercise.

My new weekly schedule for classes

Rok Health & Fitness Club - HIIT Training class Coed

Tuesday night @ 6:30PM

Friday morning @ 9:30AM

Tropix Dance Studio - Women's Weight loss class

Wednesday night @ 7:30PM

Saturday morning @ 9:30AM

New class in the Lynbrook area

Starting on March 20th I will be teaching at ROK Health & Fitness Club in East Rockaway. Below is a description of the class along with the pricing for non-members. Sign ups in the beginning are required so please email me if you would like to sign up for the first week of classes. I will be teaching Tuesday night @ 6:30PM and Friday morning at 9:30AM. Hope to see you guys at the new location! I will also be continuing my regular classes at Tropix.

ROK HIIT is a High Intensity Interval Training program. You will be taken through a total body strength workout with cardio intervals throughout each session, to help maximum your efforts during the workout. This program will help you take your fitness to the next level. It is a small group setting led by a personal trainer to help burn fat, tone your body, increase your endurance and strength, and get the results you want.

This program is being led by Jackie Ruiz. Jackie has been in the fitness industry for over fifteen years. She worked at Reebok Sports Club/NY in Manhattan as a manager and as one of the top trainers. Jackie is certified as a Health and Fitness Specialist through ACSM. She is also a Holistic Lifestyle Coach and a Pre/Post Natal Trainer. Jackie loves helping people get balance back in their lives through diet and exercise.

Along with signing up for this program, if you purchase a package you will receive a FREE Lifestyle Assessment. This assessment will look at all areas including your diet, sleep patterns, stress levels and hydration. In order to get the results you want this added service will help you get there quicker and teach you the tools to maintain a healthy lifestyle.

This program requires a sign up, which will be done at the front desk of the club. The program costs $10.00 per session for ROK members. The fee to non ROK members will be $20.00 per session (DROP IN RATE). There will also be a 10 session card available for $15.00 per session for non ROK members ($150 for 10 classes). The program will run on Tuesday night 6:30 pm, and Friday mornings at 9:30am.

As always ROK Health and Fitness concentrates on result driven programs. ROK HIIT is one of those programs. Sign up today for the upcoming program!

Great Article by Katrina Evans

Surpassing Cancer with Nutrition and Exercise - Guest Writer!

Making the right food choices as well as exercising regularly, is important for everyone, but it is especially important for those with cancer. Cancer patients who eat healthy foods and participate in some form of regular exercise may have a higher chance of recovery, and it will help you to feel fit, both physically and mentally.

At first, while experiencing the adverse symptoms, especially from aggressive cancers like lung cancer or pancreatic cancer, it may be difficult to eat right or exercise. However, keep in mind that no movement at all and not eating properly will cause you to feel weaker. Start feeling better again by setting up your nutritional meal plan and exercise plan to bring back your energy and strength needed to recover.

You don’t have to make elaborate plans to get started. For exercise, you can do easy things, at first, like walking or range of motion exercises. When coming up with a meal plan, some key ideas to keep in mind are to stay away from foods that are fried and greasy, foods that contain added sugar, and that are processed. Eat low fat proteins like skinless chicken breast or fish, and eat high fiber foods like oatmeal and 100% whole wheat bread. Choosing foods that are high in antioxidants, phytochemicals, vitamins and minerals will be of great benefit. The foods that are the highest in these areas are the foods that are the most colorful. Eating the right things will boost your immune system and help your body to heal.

Many who have been through the trials of dealing with cancer have come through it all feeling better than when they were first diagnosed. One runner and cancer survivor, Tina Anderson, through eating properly and exercising, feels stronger and healthier than ever as reported by Omaha’s favorite news source, KETV7. She even runs marathons. By following your doctor's recommendations on exercise and diet, and by applying that advice in your life, cancer patients will feel healthier, stronger, and be on the road to recovery.

Katrina Evans is a recent college graduate and aspiring writer especially fascinated with health and wellness. She enjoys making a difference in people’s lives providing whatever support she can observing how devastating cancer can be for people and their families. Katrina also likes running, rock climbing and listening to cool podcasts.

Breast Cancer Awareness Month

Foods to help prevent cancer

Grains: Protein: Condiments:

Oatmeal Black, red or pinto beans Olive Oil

All whole grain bread products Eggs

Wild or Brown rice Fish Drinks:

Lean chicken or turkey Green tea

Fruits: Tofu (small amount per week) White tea

Fresh or frozen berries

Oranges Dairy:

Pears Lowfat cheese Dirty Dozen

Red or purple grapes Lowfat yogurt (things to buy organic)

1% milk Apples

Vegetables: Celery

Broccoli Snacks: Strawberries

Cauliflower Almonds Peaches

Edamame Hummus Spinach

Garlic Popcorn Imported nectarines

Kale Imported grapes

Onion Herbs/Spices: Sweet bell peppers

Romaine Parsley Potatoes

Spinach Rosemary Blueberries

Tomatoes Turmeric lettuce

Kale

Created by: Jackie Ruiz - Complete Wellness & Fitness LLC

- information provided by Self and Fitness Magazine October 2011

Good article about foods to eat for your figure from LIFAMILIES.COM

Fabulous Fare:Foods that help you to keep your figure

Many times people try to eat healthy, but still having trouble with their weight. Maybe it is not the amount of food that they're eating, but rather their choices. We all know what foods are the healthiest for us and what we should generally stay away from. There are some foods, however, that go a step farther and even help us manage our weight as we eat them. No, I'm not talking about crazy, unusual items that you will have to search for. This list is of foods that should be easily found in any supermarket.

1. Steak. Although red meat has long been stigmatized as horrible for you, lean cuts of beef and steaks are now believed to aid a dieter to lose weight more steadily. It also retains muscle mass as fat burns away.

2. Eggs. Again, eggs have had a bad reputation for years. Researchers and doctors now believe that an egg a day is not only safe for cholesterol levels, but will facilitate weight stability. An egg with toast in the morning is a filling alternative to the usual bagel or cornflakes. Egg protein is filling. Those who choose an egg in the morning will be full longer and less likely to snack during the day.

3. Lentils. Lentils are a sure fire weight loss tool. They are high in protein and soluble fiber. Together they assist in keeping your insulin levels down, stopping your body from creating fat deposits. Their fiber and protein also fill you up quickly.

4. Wild Salmon. Fish is a heart healthy choice, which also helps to build strong muscles and increase insulin sensitivity in your body. The more muscle you have, the more fat you burn. Wild salmon, as a choice, is less likely to have pollutants than many other fish.

5. Apples. They are a good source of fiber and antioxidants. They can fill you up and stop additional snacking.

6. Buckwheat Pasta. Replace your usual carb-choice with these filling noodles. They are high is fiber and, unlike most carbohydrates, contain protein. It'll be very difficult to overeat because they will fill you up quick with better quality ingredients.

7. Blueberries. Although all berries are good for you, blueberries are especially teeming with antioxidants and fiber. Fiber can actually stop some fats from being absorbed. They latch onto fats and guide them, whole, out of the body.

8. Yogurt. Plain yogurt is considered to be an almost perfect food. With carbs, protein, and fat it fights off hunger and keeps blood sugar levels balanced. Greek yogurt is even better than regular because it contains considerably more protein, and less lactose for those who are lactose sensitive.

9. Sardines. Sardines are a miracle fish, loaded with protein, omega 3s, and calcium. They are low in mercury too, so they are a safe treat. Sardines build muscle mass. They can be used in place of anchovies, or soaked in milk to remove their fishy flavor.

10. Parmesan. People who have one serving of whole-milk products a day are more likely to keep weight at bay over time, without even trying. Parmesan is a flavorful choice, which will make it easy to stick to one serving.

11. Avocado. Most dieters fear the avocado because of its high fat content. The truth is that the monounsaturated fat which they contain is heart healthy and filling. Including half an avocado in you meals will make you full faster.

12. Black beans. A cup of black beans contains 15 grams of protein without any saturated fat. They are a great, filling protein choice that will curb your appetite and slim your waist.

13. Dark Chocolate. Yes, I said chocolate! Adding small pieces of dark chocolate to your regular diet actually slows down digestion, keeping you full for longer.

14. Grapefruit. Grapefruits are great weight loss assistants because they are 90% water and help to control insulin levels in your body.

http://myemail.constantcontact.com/Listen-Up.html?soid=1101994467446&aid=fJzPc1LX1RM

http://myemail.constantcontact.com/Listen-Up.html?soid=1101994467446&aid=fJzPc1LX1RM

Get ready for the summer by taking: Women's Weight Loss Class on Wednesday nights and Boot Camp Classes starting June 4th on Saturday Mornings!

Outdoor Boot Camp Classes

Starting Saturday June 4th

Boot Camp Classes

This class is for anyone that wants to lose weight and

get into shape for the summer. The class will be a

total body workout with some cardio intervals to help

with weight loss. All fitness levels are welcome. Space

is limited so email today to reserve your spot.

JackieRuiz25@gmail.com

Complete Wellness &Fitness LLC - Jackie Ruiz

What: Boot Camp Classes

When: Saturday mornings starting June 4th

Where: TBA - Lynbrook

Time: 10 AM - 11 AM

Other: $10 per class - First ten people to sign up will

receive a FREE Lifestyle Assessment.

Snack Ideas

Everyone is always asking about healthy snack ideas so here is a list of things you can try:

• 12 - 18 baby carrots with 4 tbsp of Hummus
• 5 whole-grain crackers (or gluten free crackers) with Natural Peanut Butter. Add Banana Slices if you want a more filling snack.
• 16 once skim or low fat latte with no sugar (organic milk if possible)
• String Cheese (organic and low fat if possible) and a pear or apple
• Hard Boiled egg on a slice of whole-grain toast (or Gluten Free toast) or just the egg by itself
• A corn or whole-wheat tortilla with a slice of low-fat cheese with salsa
• 2 to 3 slices of low sodium turkey and an orange or grapes
• 6 ounces of low fat plain Greek yogurt topped with berries
• 4 celery stalks or an apple with 1 tbsp of Natural Peanut Butter
• A protein shake (under 200 calories)
• 1 serving of almonds or cashews

****Try to keep your snacks under 200 calories. Also try to have protein with all your snacks to help stabilize your blood sugar so you don't overeat at your next meal.

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Free Demo Class for Mommy and Me Stroller Fitness

Mommy & Me Stroller Fitness Class

What is the Mommy and Me Stroller Fitness Class?

The Mommy and Me Stroller Fitness Classes will be held indoors with your stroller and baby. You will get a 45 minute total body workout while your baby relaxes in the stroller or you can hold your baby for some of the moves. This class is a great way to lose the baby weight and meet other moms in the area. You will be instructed by a certified trainer with years of experience training pre and post natal clients who is also a mom.

What: Mommy and Me Stroller Fitness Classes

When: FREE DEMO CLASS - March 5, 2011
Where: Tropix Dance Studio
530 Merrick Road, Lynbrook

Time: 9:30AM - 10:15AM

Other: Your baby must be at least six weeks old and can go up to any age as long as they can stay in the stroller for most of the class.

Space is limited so sign up today for the Free Demo Class!

Email JackieRuiz25@gmail.com

Image Attachment(s):

Women and Nutrition | Parenting Weekly

Women and Nutrition | Parenting Weekly