AAAI PRIMARYAEROBIC CERTIFICATION Instructor: Debra Mazda M.S. Includes: 1. Aerobic class structure and design 2. Anatomy and physiology 3. Injury prevention and identification 4. Aerobic workout (Learn warm-up, hi/low combos, floor routines, & cool downs 5. Emergency procedures 6. Cardiovascular physiology * Recommended study guide, Studies in Exercise, cost $20.00 Location: Mainline YMCA 100 St Georges Road Ardmore PA 19003 610-649-0700 Date- Saturday November 8th 10am -6pm ***** Must PREPAY by calling609-397-2139*****

We are excited to announce a new ShapelyGirl Giveaway! This week we are giving away a $30.00 Gift Card to Avenue. All you need to do to enter to win is leave a comment below and answer the following question – “Who or what motivates you to eat healthy?”. On Thursday October 23rd, we will randomly select a winner and will contact them to arrange for shipping (we will take care of shipping costs). So just leave a comment below and you might win a gift card to Avenue this week! Rules: 1. Leave a comment below and tell us – “Who or what motivates you to eat healthy?” 2. You may only enter this specific giveaway once! 3. Contest is open to anyone in the United States or Canada. 4. Winners will be chosen randomly. 5. Entries will be accepted until 11:59pm EST Wednesday October 22nd. Contest Sites Sweepstakes Advantage Online-Sweepstakes.com CashNet Sweepstakes

A few months ago while summer was still in full bloom, I received a call from my good friend, Michael Marazulli, the owner of All About Me Day Spa right here in South Philly. Michael and I have been friends for years and I love the services his spa provides. But on this day, he was not calling me to confirm a massage, facial or any other body treatment. He was calling me about a friend who needed my help. She was there with him and he told me that she was looking at my before picture from over 20 years ago. He had told her how I changed my life and got healthy. He handed the phone to her and we chatted. She made it very clear to me that she was ready and committed to get in shape, lose weight and re-invent herself and that she wanted to meet with me. We hit it off from the get-go. She was a warm, sweet, adorable woman with a personality larger than life. Although I doubt I will ever call her Mom, like the restaurant staff she manages, I quickly became one of her many fans. I learned many things about her. When we began to talk about short and long term goals she shared the fact that it was her dream to walk and finish the Breast Cancer 3 Day to benefit Susan G. Komen for the Cure in October 2009. To me, this was a realistic, attainable long-term goal and we would have a year to work on it. She would walk in honor of her son John, who had died many years ago. She wears his picture around her neck every day and I could tell how much she still loves him. She also takes care of her elderly mother who she is very close to. Since that day,we have been meeting twice a week so I could train her. In our first session I kept an open mind as to what to expect and she surpassed that and walked 2 miles with me. It was the hottest day of the summer, but she did it. We took our time and she finished and that was my goal for her no matter how long it took. We also began to work on her eating habits and I found out that late night eating was a problem because of stress. Well, we worked out a plan to change things slowly and the weight has come off. I am proud to say that as of last week, she has lost 26 pounds. But better than that is her improved fitness level. She is power walking those miles, running the steps at the lakes and we just incorporated -dare I say it boxing!She boxes with me for 15 minutes after her step climbing. She is not a kid and her progress truly inspires me. It proves how small changes with a firm commitment can bring about real success.

Lori Nudy is a regular participant at Debra Mazdas ShapelyGirl Fitness workout classes. She has volunteered to share her workout experiences and her personal challenges with Debras Community of Shapely Girls. Periodically we will upload her blogs for all of you to read. Lori is pictured here behind Debras right shoulder. THE DREADED PLATEAU - Well, I have now lost 15 pounds and today is ONE month that I have been onDebra Mazda’sprogram. I am very proud of myself and am trying to focus on the positive but I must admit my slight frustration – The scale is STUCK! I am just getting over a cold, but I have been working out and eating properly and I was hoping I would have lost more. Debra assured me that the body goes through so many changes and that this sometimes happens. It is VERY easy to be tempted to stray when this happens. Also, when you are sick, and at home in bed, not working out, these nasty, evil desires begin to pop into your head such as ordering a pizza, buying cake when you go to the grocery store to get medicine, etc. But I have FOUGHT these demons in the past week thanks to Debra’s constant and ever supporting motivation she has given me. I know that next week when I get weighed in, I will have flushed all of this out of me, and hopefully be a few pounds lighter. It is at times like this that it is SO important to remember what Debra tells us – DO NOT GIVE UP. I have worked TOO hard in this short time (that has felt like eternity haha) to ruin it now. I have a long way to go and very important goals and deadlines to meet. I am on track and feeling better and will be working SO hard in the gym this week so that I can report back to you all very soon that I have reached my next goal – 20 pounds! Stay tuned, ~LORI~ – SHAPELYGIRL – SICK BUT STICKING WITH IT!

Cardio vs. Strength Training Even though it is a controversial subject there has been very little research on the topic of Cardio vs. Strength Training. What you need to ask yourself is what is your fitness goal? If you are trying to run a marathon, then cardio workouts should be your primary activity. If you are trying to build muscle, then strength training is. In the field of weight loss there is an important study from the University of Pittsburgh that showed that cardio or fat burning exercises such as running, aerobics or even power walking, elevated metabolic rates more so than strength training exercises. Of course, that does not mean that cardio is always better. A good program for general fitness involves a combination of cardio and strength. Ideally, you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. Also, the body has its own memory and will remember the exercises you do. In other words, when you keep performing the same movements over and over again, the body will adjust to that activity and you will no longer get the same results. It is always wise to keep the mind and body sharp by changing up your routines every month or so. This will keep the body guessing so it keeps burning fat. Debra

Vitamins and Minerals While a balanced diet will certainly provide some of the vitamins and minerals needed, here are some basic vitamins and minerals that our bodies need: Vitamins Antioxidents – helps prevent harmful reactions from occurring in the body Vitamin A – good for skin/vision Vitamin C – skin/wound healing Vitamin E – skin/healthy nervous system Fat Soluble Vitamins Vitamin A – skin/vision Vitamin D – calcium absorption/strengthens bones/teeth Vitamin E – skin/healthy nervous system Vitamin K – blood/nervous system B Vitamins These utilize energy for the body from foods in our bodies Minerals Calcium – needed for healthy bones, teeth and nervous system Iron – needed for healthy blood, also transports oxygen to the body Sodium – limit sodium to 1200 mg a day as it causes the body to retain fluids and may contribute to hypertension

We are excited to announce the third ShapelyGirl Giveaway! This week we are giving away a $40.00 Gift Card to Lane Bryant. All you need to do to enter to win is leave a comment below and answer the following question – “Do you exercise for weight loss or health concerns? Please explain”. On Saturday October 11th, we will randomly select a winner and will contact them to arrange for shipping (we will take care of shipping costs). So just leave a comment below and you might win a Lane Bryant Gift Card this week! Rules: 1. Leave a comment below and tell us – “Do you exercise for weight loss or health concerns? Please explain.” 2. You may only enter this specific giveaway once! 3. Contest is open to anyone in the United States or Canada. 4. Winners will be chosen randomly. 5. Entries will be accepted until 11:59pm EST Friday October 10th. Contest Sites Sweepstakes Advantage Online-Sweepstakes.com CashNet Sweepstakes