April 2018
Fit News You Can Use
 
CPI Corporate Health & Wellness
Fitness Beginner Workout Session #7 & 8
Fitness Beginner
Workout Session #7

The Computer Projects of Illinois staff participated in their seventh workout session earlier this month where we mixed and matched muscle groups which allows for extra recovery and lifting of heavier weights. Staff worked very hard during this workout and did a great job! Plus we covered an overview of the Spring Your FIT Self Into Summer Challenge.
Fitness Beginner 
Workout Session #8

The Computer Projects of Illinois staff participated in their eighth workout session last week where total body exercises were the main focus. When building strength, total body movements allow you to use the greatest number of muscles and build muscle faster. Staff is getting so much stronger and did a great job though they all agreed they could feel that workout right away!
Spring Your FIT Self Into Summer Challenge
The Spring Your FIT Self Into Summer Challenge kicked off this month for both my personal and corporate clients. This challenge runs through June and is points based while taking into account the three essential components to achieving and maintaining a healthy lifestyle: Strength Training, Cardio Training and Optimal Nutrition. Points are earned based on weekly body fat percentage loss, weight loss and inches lost, training sessions with Janet, workouts completed at home, My Fitness Pal, meal prep and planning, healthy recipes and bonus points for trivia questions.

Clients jumped on the scale for weigh-ins, plus we measured their body fat percentages and inches lost. After only two short weeks, the CPI group lost 14.6lbs, 2.3% body fat and 25.5 inches overall! WOW!!!

Clients continue to post their home workouts, recipes, meal prep pics and they are doing an awesome job logging into My Fitness Pal! Watch the video slideshow to see some highlights! I'm so proud of them and their progress!!! They Got This!!!
Announcing JZTrainedme Fitness
Outdoor Workouts
That's right...we're taking it to my favorite place...the Outdoors!!!

Starting May 12th, I'll be offering JZTrainedme Fitness Outdoor Workouts for my current clients as well as an open invite to other fitness enthusiasts who want to start their mornings off right by getting outside and participating in a strength based, total body workout that is effective, challenging and fun!

With summer coming, I'm sure your schedule gets booked up quickly just like mine so these weekly workouts will be on a drop-in basis only which is perfect for anyone looking to get in a great workout or "extra" workout when their schedules allow.

The cost is $15 per session and the workouts will take place in Bartlett from 9am-10am and run on the following dates:

**Weather Permitting**
In the event of inclement weather,
outdoor workouts will be cancelled


  • Saturday, May 12th
  • Saturday, May 19th
  • Sunday, May 27th (prior commitment on Saturday, May 26th)
  • Saturday, June 2nd
  • Saturday, June 9th
  • Sunday, June 17th (prior commitment on Saturday, June 16th)
  • Saturday, June 23rd

If you are interested in signing up for any of the dates listed above, click on the link to email me and you'll be invited to a private Facebook group which will include all of the additional pertinent details. And, of course, feel free to bring a friend!
Client Results
Spotlight

Congratulations on your results:
  • Gretchen
  • Lisa
  • Anne
 



Why You Should Be Walking More

With the arrival of Spring comes warmer temps and that urge to get outside and do something active. There are a lot of options so why not take a walk?

Walking is one of the exercises I recommend to my clients the most. A daily brisk walk can help you live a healthier life plus for most people it 's easy, you can do it almost anywhere, it doesn't require any special equipment other than good, quality walking shoes and it has a tremendous amount of physical and mental benefits.

​Just some of the physical benefits include:
  • Preventing or managing heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones and muscles
  • Boost your energy
  • Improve your body's response to insulin, which can help reduce belly fat
  • Improve your balance and coordination
  • Improve gastric ability

Now let's focus on the mental benefits:

  • Improved mood
  • Spark creativity
  • Improves self-perception and self-esteem
  • Improved quality of sleep
  • Reduced stress, anxiety and fatigue

Though taking a walk can help you disconnect from work and social media, on the flip side you can also cross some items off your to-do list if you mutil-task or you can walk for causes too:

  • Walking meetings
  • Phone calls
  • Make/confirm appointments with clients or doctors
  • Listen to audiobooks or podcasts
  • Download guided meditations via apps
  • Help raise money for your favorite charities via Charity Miles App
  • Participate in a walking 5k or 10k for your favorite cause or charity

With all of these benefits, I bet you want to get out and walk right away!

Try starting a walking club with friends before or after work, make it a team effort and walk with your kids, family members and/or significant other or try walking with colleagues at work.

And for those who think walking does not provide enough intensity to make it worthwhile, try rucking. Grab a backpack and add some weight to it - this provides an opportunity to burn two to three times the calories in comparison to non-ruck walking and with less impact on the knees and joints than jogging.

Don't just talk the talk go WALK the WALK!






Client Spotlight - Meet Jon and Lynn
This is probably one of my favorite client spotlight stories! Lynn and I used to be co-workers and she reached out to me about a year ago and mentioned that her husband was turning 50 and she wanted to buy him the gift of fitness. Well of course as a trainer, I wish everyone would give gifts like that more often but I also know that it's usually better if the gift recipient asked for it or hinted towards it.

So after Lynn gave Jon his gift, they scheduled a free assessment with me and I was able to meet with both of them. I love the idea of getting fit but I especially love when couples or friends do it together - after all buddies and support systems are a great way to ensure success. Jon was a man a few words but extremely nice and he was also inquisitive and asked good questions. But I remember thinking in my head -- oh gosh this poor man does NOT want to be here. Again, not sure this is what he had in mind when thinking of a 50th Birthday gift.

Well here we are a year later and they are both doing great but Jon has definitely embraced our training sessions. He travels a lot for work but he always participates in my challenges, always strives to push himself harder during every workout and makes time to workout when traveling. He has said on many occasions, he feels better, feels stronger and is more active than he's been in awhile. He's swimming, working out on his own (at home and in those hotel rooms) and now he's even started rucking. Lynn and Jon make staying active together a priority in their lives and when training with me they are getting stronger together and I love it! They are so much fun to train and they have come so far! Can't wait to see the future results from these two! THEY GOT THIS!
April Featured Recipe - Skinny Enchilada Casserole

  • 1 cup cooked brown rice or quinoa
  • 2 cups cooked chicken, cubed or shredded
  • 1 can of tomato soup or 1 cup of salsa
  • 1 can of diced tomatoes with green chiles
  • 1 can fiesta or southwestern corn
  • 1 can of low sodium black beans
  • 1/2 tsp cumin
  • 1 tsp of chili powder
  • 1 cup of reduced fat mexican blend or colby jack shredded cheese
  • 1-4 corn tortillas cut up (optional)
  • Optional garnish: avocado and fresh cilantro
  • Non-stick cooking spray

 Preheat oven to 375°F and prepare a 13x9 glass baking dish with nonstick cooking spray. In a large bowl, combine brown rice or quinoa, chicken, soup or salsa, diced tomatoes, corn, black beans, cumin, chili powder and 1/2 cup shredded cheese. Spread mixture into the prepared baking dish. Top with remaining 1/2 cup shredded cheese and cut up corn tortillas. Bake uncovered until bubbly and cheese is melted, about 15 minutes. Serve immediately and garnish with avocado and/or cilantro, if desired.


Contact
  JZTrainedme Fitness and Consulting
 www.jztrainedmefitness.com
 Bartlett, IL 60103
Real Fitness for Real Life
Real Goals - Real Plans - Real Results