August 2017
Fit News You Can Use
 
July Challenges
Body Fat & HIIT It Up
  The HIIT It UP July challenge provided clients with a new HIIT workout each week and encouraged them to gradually increase their workouts from 10 minutes to 30 minutes per day.  On random days during the month, they were given bonus minutes to workout more.

Congratulations to the winners who worked out the most minutes in July:

Gen - 305 minutes - 1st Place - One FREE session
LeAnn - 125 minutes - 2nd Place - 1/2 off a session

The Body Fat Challenge tracked who lost the most body fat in one month.

The clients logged their body fat percentage the first time they trained with me in July and logged their body fat each week throughout the month. The last day of July that each of them trained with me, we logged their body fat percentage one last time. The winners were:

Brent - 1st Place - 3.4%
LeAnn - 2nd Place - 1.2%
Anne - 3rd Place - 0.9%

Look for the winner of the August My Fitness Pal Challenge in September!


Welcome New Clients &
Client Results Spotlight
  Welcome
  • John Swiderski
  • Gina Haman

Congrats on your results:

  • Le Ann Allen
  • Jeanne Hunt
  • Lori Rezek
  • Angelica de Gracia 

 


Elgin Country Club Golf Fitness Stretching Clinics

The Golf Fitness Stretching Clinics at Elgin Country Club continue to generate interest! Members are taking advantage of this clinic to improve their game, add distance to their drives and more consistency to their short game!

How to Avoid
Exercise Mistakes

Get results and stay motivated with your workout routine by avoiding these common mistakes:
 
Setting Unrealistic Goals – The biggest mistake that exercisers make is setting incredibly unrealistic goals. 

Instead try small, simple and easy goals –this will build your confidence and help you stick with it.

Expecting To See Results Right Away – Have you been exercising for a few weeks but still haven’t seen a drop in weight?

Just because you can’t see any visible changes yet, doesn’t mean your body isn’t changing—instead of immediate visible gratification, focus on how you feel to stay motivated. Most experts agree that it can take 6 weeks or more to begin to see changes.
 
Doing Too Much Too Soon – Trying to make up for lost time in the gym during your very first workout is a recipe for a disaster.

Be realistic about your starting level and progress slowly from there.
 
Using Improper Form Or Technique – Doing exercises improperly can easily cause strain or injury, sidelining you from future workouts.

Do your body a favor and learn the correct technique from the pros—books or instructional videos work great but hiring a Certified Personal Trainer is the best way to master new moves and key form tips safely.
 
Having No Goals At All – Unrealistic goals may not be helpful but having no goals at all won’t do anything for your over the long term.

Goal-setting is long known to be effective in helping one adhere to exercise and is extremely important to getting on track and moving in purposeful directions—once you’ve determined what your main goal is, break it down into mini-goals that have a timeline to stay inspired and on track.
 
Understanding That Diet Is As Important As Exercise – One of the biggest mistakes exercisers make is not realizing that dietary intake and nutrition are an important part of any exercise plan.

In order to see visible changes in your body, pay attention to what you fuel it with—not all calories are created equal.
 
Doing The Same Workout Over And Over – Once you’ve found a workout that you like, it’s easy to find yourself repeating it over and over and over again.

If you never change, you will never change! Some repetition is necessary in order to master new exercises and build strength and stamina, but the timeframe for most adaptations to occur is about 4-6 weeks. Once you’ve reached the 4-6 week mark—it’s time to mix things up.
 
Focusing Only On Cardio For Weight Loss – Exercisers often think that cardio exercise is the best way to lose weight.

The reality is that your body needs a balanced workout routine in order to change your body composition, lose inches and get stronger and healthier overall. Well rounded workouts should consist of resistance, cardio, flexibility, core, balance and stabilization.
 
Trying Every Trend – Just because a certain exercise program is all the rage, doesn’t mean it’s the exercise program of choice for everyone, especially “newbies”.

Begin with exercise basics and avoid jumping on any bandwagon until you’ve had a proper intro to exercise and have built up your basic cardio, flexibility and strength levels.

Remember, results take time, have patience and learn to trust the process! You Got This!
 

 
You may be surprised by some of these answers, but simple steps like planning ahead, packing your own snacks, not waiting until you are starving to eat, and reviewing nutrition information on menu before ordering will help you build healthy habits!
 
 1. Which of these snacks has the least amount of fat?
A. Plain Pretzel (Auntie Anne’s)
B. Sugared cake doughnut (Dunkin’ Donuts)
C. Apple Croissant (Au Bon Pain)
 

2 . Which of these items is the lowest in fat?
A. 2 slices of cheese pizza, thin crust (Pizza Hut)
B. Grilled chicken salad with regular Italian Caesar dressing (Wendy’s)
C. Skinless roasted chicken breast with mashed potatoes and gravy (KFC)

 3. Which of these Italian restaurant meals contains 36 grams of fat and 51 grams of protein?
A. 1 serving of lasagna (12 ounces) 1 serving antipasto, and 2 breadsticks
B. 1 serving eggplant parmigiana (12.5 ounces), 1 side dish of spaghetti with marinara sauce (1.5 cups) and 2 slices garlic bread

 4. Which of these baked potatoes has the most amount of fat?
A. Baked potato with green onions and bacon bits?
B. Baked potato with chives and sour cream?
C. Baked potato with cheese and broccoli?
D. Baked potato with chili and cheese?

 5. When ordering a grilled chicken sandwich, the chicken portion should be the size of:
A. Your fist
B. A bread plate
C. A cassette tape
D. A slice of bread

 6. Regular mayonnaise on a sandwich can add as much as 15 grams of fat
A. True
B. False


 Answers:
 1. A  The pretzel contains 340 calories and 1 gram of fat.  The doughnut contains 310 calories and 20 grams of fat.  The apple croissant contains 280 calories and 10 grams of fat.
 2. C  Skinless roasted chicken breast with mashed potatoes and gravy is the best choice with 10 grams of fat.  Salads can be healthy, but with regular dressing, this salad contains 24 grams of fat.  Two slices of thin crust cheese pizza have 18 grams of fat.
3.  A The lasagna, antipasto and breadsticks contain 36 grams of fat and 51 grams of protein (which is the better choice of the two listed).  The eggplant spaghetti and garlic bread contains 69 grams of fat and 28 grams of protein. 
4.  D A potato with chili and cheese has 24 grams of fat, while the potato with broccoli, and cheese has 14 grams of fat.  (For a nutritious side, skip the cheese and keep the broccoli.).  Or try these:  a potato with sour cream and chives (6 grams of fat), or green onions (no fat) and bacon bits (1.5 grams fat per tablespoon).
5. C  According to the USDA’s recommendation for high protein foods (meat, poultry, and seafood) is 5 ounces of meat per day or 2 servings with a serving being 2-3ounces or the size of a cassette tape or deck of cards.
6. T For example, a grilled chicken sandwich on a bun with mayonnaise has 20 grams of fat and 440 calories.  Without the mayo, it is 5 grams of fat and 140 fewer calories.
 
 
Client Spotlight - Meet Colleen

Colleen has been training with me since May and she trains 3x per week. This lady is no joke...she is constantly asking me to challenge her more, make her work harder, make her lift more and push, push, push her. Though she is not a big fan of the speed ladder, there isn't anything Colleen does with less than 100% effort. Though her progress may not seem substantial in terms of numbers, she's still always smiling because she feels stronger, more energetic (as if that's even possible) and just better overall. 


Colleen works out on her own by running, doing stairs (lot of them) and has goals to master wakeboarding. She won the squat challenge by doing over 700 squats. She is as competitive as they come...so watch out...she's gonna keep brining it and smashing her goals! SHE'S GOT THIS! Keep up the great work!!!

August Featured Recipe - Shrimp Foil Packets
Shrimp Foil Packets
  • 28-30 Shrimp (thawed)
  • 2 cups of chopped vegetables
  • 1 cup chopped pineapple
  • 2 cups cooked or leftover brown rice
  • Marinade of choice
  • 1-2 tbsp. of olive oil
  • Non-stick cooking spray


Thaw shrimp, put cut up vegetables and pineapple in bowl and stir in marinade or seasoning of choice with olive oil.  Spray middle of 12x18 sheet of foil, scoop 1/2 cup of rice, 1/2 cup of vegetables and 1/4 cup of pineapple over the rice, then place 6-7 shrimp over vegetables. Fold over all edges of foil to make a sealed pocket. Place on medium to high heat on grill for 5 minutes on each side. Be careful removing from grill, open packet and place on plate to eat. Uncooked packets can be stored in refrigerator up to 1-2 days before grilling. Great for meal prepping!

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