Yippee... SNOW!!!

Yippee.... SNOW!!!!
Be careful out there as you drive, shovel, or build your snowman. And be sure to stay hydrated! You CAN become dehydrated in this weather.
Article with additional dehydration resources... http://www.swingworkouts.com/Article_Dehydration.htm
Blog... http://blog.karengoeller.com/2010/06/02/dehydration-article.aspx

Holiday Gifts: Cyber Monday Sales

Cyber Monday one day sale, 11/29! $10 off* orders of $50 or more! www.PortersGifts.com. Coupon Code CYBER10. Coupon details on website.

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Cyber Monday one day sale, 11/29! $10 off* orders of $50 or more! www.GymnasticsTees.com. Coupon Code CYBER10. Coupon details on website.

Enjoy your holidays!!!

Earn money, sell Avon makeup or sign up new reps...

Earn money, sell Avon makeup or sign up new reps...
www.GetAvonMakeup.com

Get Avon makeup for friends, family, and YOURSELF. Great gifts!

Since I've been using the products daily for many years, I might as well promote them... http://www.GetAvonMakeup.com

Gift idea: Football Stadium Blanket at PortersGifts.com

Gift idea: Football Stadium Blanket
http://www.cafepress.com/portersphotos.488619873

First Anniversary Party at All Star Ballroom - Brielle, NJ - AmericanTowns.com

First Anniversary Party at All Star Ballroom - Brielle, NJ - AmericanTowns.com
http://www.americantowns.com/nj/brielle/news/first-anniversary-party-at-all-star-ballroom-2641262

Watch GET FIT FRIDAYS on News 12 NJ

Latest News... Watch GET FIT FRIDAYS on News 12 New Jersey this Friday, Nov 5th, starting at 5:00 AM to see my Swing Set Fitness interview. The segment plays throughout the day. You'll see Alice Gainer learn how to exercise with a playground swing. I bet you'll never look at a playground swing the same way again after you see this! The segment may be on the News12 website too, http://www.news12.com/news/article.jsp?articleId=258756.

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And listen to my most recent radio interview online. I was a guest on Erin Ley's Radio show on October 27th. Show title was Get Fit with Music You'll Love. You can listen to the archived show online by clicking the link, http://www.blogtalkradio.com/erinley/2010/10/27/get-fit-with-music-youll-love.

Let me know how I can help you...

Karen Goeller, CSCS
http://www.KarenGoeller.com
http://www.GymnasticsStuff.com (Apparel, Gifts, Training Programs, Books, etc.)
http://www.SwingSetFitness.com (Sign up for my health & fitness newsletter.)

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Get Fit Newsletter

Next Get Fit newsletter, 11/1/10 includes The Exercise Prescription, Healthy Food Trap, recipe, etc. Sign up now at www.SwingWorkouts.com

Foods Can Help You Fight Back Pain

Study: Foods Can Help You Fight Back Pain
http://newyork.cbslocal.com/2010/10/29/study-foods-can-help-you-fight-back-pain/

Karen Goeller on Radio

Karen Goeller will be a guest on Erin Ley's Onward and Upward Radio show,
Get Fit with Music You'll Love.
Listen on October 27th, 12 PM through BlogTalkRadio by clicking the link.
www.blogtalkradio.com/erinley/2010/10/27/get-fit-with-music-youll-love
Not near a computer? Here's the call-in number, 347-637-3044.
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The "Crappy Eater Exception"

The "Crappy Eater Exception" A great article by Jeff Cavalier

Athletes and Their Nutrition, Hydration, Sleep, Performance

Attention coaches, teachers, trainers...

I have been training athletes since 1978 and have discussed good nutrition, hydration, and sleep with them as long as I can remember. I would like to see athletes and their parents informed on nutrition, hydration, and sleep to help improve health and sports performance.

Ask your athletes about their diet, hydration, training hours, sleep quality, etc. Spend 30 days improving on all of these factors. Thirty days later ask if their performance and energy levels have improved with improved nutrition, hydration, and sleep. (I bet it will.) Keep in mind that the parents must learn how to raise their child athlete so the parents should be involved. It takes an enormous amount of work to raise a child, and even more work and planning to raise a healthy and highly competitive athlete.

My athletes and I discuss all of the factors that go into performance and health, but many athletes do not take nutrition, hydration, and sleep quality seriously enough to make the changes at home. They just do not see the direct relation of these factors with their performance and health.

Back to school is around the corner and many sports teams are about to begin their season. It is a great time to remind the athletes and their parents that nutrition, hydration, and sleep effect their ability to focus, progress, and perform. These factors effect the athlete's safety too. Without the ability to focus there is an increased risk of injury.

So please help me remind the athletes and parents throughout the USA that they MUST take care of their health. If they expect their body to perform more skills, drills, and other movements than the non-athlete, they must feed, hydrate, and rest it better than the non-athlete...

Karen Goeller, CSCS
www.KarenGoeller.com (Bio)
www.GymnasticsStuff.com (Apparel, Gifts, Training Programs, Books, etc.)
www.SwingSetFitness.com (Sign up for my health & fitness newsletter.)

Vote for All Star Ballroom, NJ

Please vote for All Star Ballroom in the Dance Studio category... http://php.app.com/bestof/

Get Fit Newsletter: Burn Fat

Aug 1st Get Fit Newsletter
4 Tactics - Burn Fat Faster, Mean & Clean Burrito, fitness tip, etc.
Sign up now... http://www.SwingSetFitness.com

Sports and Fitness Article: Motivation, 21 Mindset Tips

Sports and Fitness Article: Motivation, 21 Mindset Tips
By Karen Goeller, CSCS

Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news. Motivation isn't something that happens to you. It is something that you create for yourself.

If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.

1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won't go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, you'll soon be living in it.

Read the rest at http://www.swingworkouts.com/article_Mindset.htm

Dehydration... It will happen...

Feeling sluggish, irritable, lightheaded, or even weak? You will not believe what can cause these symptoms...

www.swingworkouts.com/Article_Dehydration.htm

Gifts for Dad, Grad, Anyone...

Gifts for Dad, Grad, Anyone...
Free shipping on fitness & gymnastics books!
Shipping offer ends 6/13. Use Coupon Code GDJUN.
More details at www.GymnasticsBooks.com or www.SwingSetFitness.com.

Sigg Water Bottle - Dehydration

Sigg Water Bottle helps prevent dehydration... And it's earth friendly! http://www.cafepress.com/portersphotos/1178076

Health Article: Dehydration

Health Article: Dehydration... http://www.swingworkouts.com/Article_Dehydration.htm

Will Your Vacation Make You Fat?
Next health and fitness newsletter 5/1/10.
Read the article, "Will your vacation make you fat?" in the 5/1/10 newsletter.
Sign up for Karen Goeller's fitness newsletter at http://www.SwingWorkouts.com.

Fitness Rules

Check out Five fitness rules you should break at http://www.sheknows.com/articles/808645.htm

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Jamie Oliver's TED Prize wish: Teach every child about food Video on TED.com

Are you lazy?

Next newsletter 4/15/10... Are you lazy? Zucchini pasta, and more. Sign up at www.SwingWorkouts.com now.

Swing Set Fitness: Exercise with a Playground Swing...

Swing Set Fitness: Exercise with a Playground Swing...
Great exercise for kids and adults! Check ou the new swing fitness video posted on my website... One of my athletes is demonstrating exercises for core, legs, chest, back, shoulders, etc. Filmed at Will-Moor Gymnastics. http://www.swingworkouts.com/swing_set_fitness_videos.htm

Time of Year...

It's that time of year again... Swing Set Fitness! Let me know how I can help you... http://www.SwingSetFitness.com

Exercise Programs

Exercise Programs

Fitness on Swing Set

Fitness on Swing Set

Mindset Tips

Mindset Tips

Sports Conditioning... an Edge Over the Competition

Sports Conditioning... an Edge Over the Competition

Staten Island, NY Snow Storm Photos

Another snow day off from the gym so I went to the beach! Photos from this afternoon... http://www.ireport.com/docs/DOC-413819

Get Fit with Your Kids... At the Playground

How is that possible? It's easy, just bring them to the playground. That's right, getting exercise with your kids is as easy as getting fresh air, bonding with your kids, and having a really great time. I remember having a great time in the playgrounds in Brooklyn as a kid. I never wanted to leave them. Although there was a playground on Avenue N near my house, my favorite playground was always Marine Park because it had everything. Marine Park had a large grass area, baseball fields, and plenty of playground equipment, including swings.

Can you believe that you can use a playground swing to exercise every major muscle group of your body? It's true. Swing Set Fitness is an exercise method using a playground swing as the gym equipment. Everyone can enjoy this method of exercise because there are exercises for beginner through advanced fitness enthusiasts. Like using dumbbells or exercise machines, there is so much variety that virtually everyone can use a swing for exercise. And since there is such a wide variety of exercises everyone in your family can find appropriate exercises to help reach desired fitness goals.

Swing Set Fitness is a great way to encourage your children to exercise because it is so unique and enjoyable. And how difficult will it be to get them to the playground? Swing exercise can be the first step you take in starting an exercise program. And when you and your children see how enjoyable it is, you will all continue to exercise. That means you will lose weight, become more fit, gain strength, and remain interested.

Not sure how to start? No problem. All three Swing Set Fitness books are loaded with photos of exercises along with very clear explanations. You will be guided through exercises and workouts that will be fast and effective. There are workouts that help the beginner start slowly while the advanced fitness enthusiast can perform the more difficult workouts.

Here are two exercises to get you started...
Swing Double Crunch
Sit on the swing, hold the chains securely, and lean back. Lift both legs in front of your body to hip /swing height. Once both legs are at hip / swing height, bring both knees in toward your chest. As you bring your knees in toward your chest, sit up to allow your chest and knees to meet. Once your knees and chest have formed a tuck position, return to the starting position. Continue to bring your knees in and chest up for the desired number of repetitions. You should feel this in your abdominal and hip flexor muscles.

Supported Squat
Standing front of swing. Place the swing seat on your upper back and slowly lean back so that you are standing at a 45 degree angle and being supported by the swing. Once comfortable, bend your knees and lower your buttocks towards the ground. Try not to bend your knees more than a 90 degree angle. As you bend and straighten your legs be sure to keep your knees in line with your hips and feet. Do not allow your knees to move laterally. Push back up using your legs to the standing 45 degree angle position. The entire time your head and spine should remain at the angle in which they started. You should feel this exercise in your hamstrings, quads, and even your buttocks.

Swing Set Fitness offers you total body conditioning that is fun and effective. You will see that using a swing to exercise is the perfect addition to any fitness program.This form of exercise blends the fun of being on a swing with traditional exercise techniques for a fulfilling workout experience.

Swing Set Fitness was created by me (Karen Goeller) and my nephew, Brian Dowd. We both grew up in Brooklyn and spent countless hours in the playgrounds. Brian Dowd is also the fitness model in these books. For more information on Swing Set Fitness visit www.SwingSetFitness.com.

By Karen Goeller, CSCSwww.KarenGoeller.com

Get Fit With Your Kids... At The Playground

Get Fit With Your Kids... At The Playground

Happy New Year! Now that a New Year has begun, it is time to take care of your health. And the person to help you with your exercise program is Karen Goeller.

You will have the opportunity to see Karen Goeller LIVE on the Late Night with Johnny P Show. Take a seat in the audience while Karen is interviewed by Johnny Potenza. The show is on January 28, 2010 at 7:00 PM. It is filmed at the CTV Staten Island Community TV studio. The address is 100 Cable Way Staten Island, NY 10303. It is off South Street in Staten Island, NY.

Since we never know what Karen Goeller will say or do it should be a fun evening!

Karen Goeller has educated thousands in the fitness and sports communities with her books, articles, and in person. Karen has been helping people with fitness and sports conditioning for more than 20 years. She has produced many successful athletes and has helped numerous adults lose weight. Karen Goeller's books can be purchased through http://www.gymnasticsbooks.com/ or most major book retailers.