August 2018
Fit News You Can Use
 
Introducing The JZTrainedme Fitness Ruck Club
JZTrainedme Fitness is honored to have been selected by GORUCK to be the first officially recognized Ruck Club in DuPage County, Illinois, with a mission to inspire, promote and support rucking and stronger communities.

Becoming a member of the JZTrainedme Fitness Ruck Club affords you the opportunity to reap all the health benefits of rucking plus an opportunity to meet new people, give back to your community, drink some beers or whatever you drink and get awesome monthly "Ruck Club Member Only" discounts for GORUCK events and gear as well as participate in monthly challenges exclusive to ruck clubs only where you can earn customized patches! The JZTrainedme Fitness Ruck Club is open to anyone who's willing to give it a try...so tell your family, your friends, your co-workers, your workout partners etc...the more ruckers the merrier!
Visit the JZTrainedme Fitness website to learn more or join the JZTrainedme Fitness Ruck Club

CPI Corporate Health & Wellness
Fitness Workout Session
The Computer Projects of Illinois staff participated in a vertical loading or circuit workout. With this type of workout, you move through each exercise one time without repeating sets, then repeat the sequence 1-3 more times. This allows muscle groups just worked to recover while working the next exercise in a vertical sequence which saves time because of reduced rest between sets.

Staff did a great job and asked for a copy of this workout to do at home. I love their effort and enthusiasm!!! They Got This!!!
JZTrainedme Fitness
Group Outdoor Workouts
The JZTrainedme Fitness Group Workouts continue to be a big success!!!

The weather hasn't been very cooperative but we're finally starting to get in some group outdoor workouts. This workout was circuit training otherwise known as vertical loading and they did awesome! They Got This!!!

If your interested in coming out and joining us please see the info below:

The cost is $15 per session and the workouts will take place in Bartlett from 8am-9am and run on the following dates:

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


  • Saturday, August 4th
  • Saturday, August 11th **NO WORKOUT**
  • Saturday, August 18th
  • Saturday, August 25th

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 details. And, of course, feel free to bring a friend!
Welcome Barb!!! A referral from Ann! So excited to be training with her as she begins her journey to a healthy lifestyle! At the age of 70, Barb is super motivated and knows it's never too late to get started on reaching her goals! She is doing awesome and you can see videos of Barb doing the work it takes to live a healthy lifestyle in my weekly recaps on Facebook, Instagram and LinkedIn. There's no doubt that...She's Got This! Keep up the great work Barb!!!

SkyRise Chicago
Benefiting the
Shirley Ryan AbilityLab


On Sunday, November 4th, I, along with my client Lisa and the Addison Firefighter's Association, will be participating in SkyRise Chicago, tackling the planet’s highest indoor tower climb of the Willis Tower to raise funds for the nation's best rehabilitation hospital – the Shirley Ryan AbilityLab, formerly known as the Rehabilitation Institute of Chicago (RIC)!

The AbilityLab provides world-class rehabilitation care to thousands of patients for traumatic brain and spinal cord injury, stroke and cancer recovery, and more. The funds raised through SkyRise Chicago will directly support advances in patient care and cutting-edge research. 

SkyRise Chicago is truly a special event. It’s the only tower climb in the world to offer two modes of participation - by foot up the Willis Tower stairs and by hand-cycling the equivalent distance. These options give anyone, no matter their level of ability, the opportunity to participate. 

Help us as we challenge ourselves physically and mentally to complete the climb and support of the Shirley Ryan AbilityLab, a non-profit hospital (Lisa and I will be rucking the climb as an additional challenge for ourselves). Your donation will help the research hospital continue to provide patients with world-class care for the brightest possible future. 

Tower up and Ruck up!

Check These Out At The Checkout!
OPA Greek Yogurt dressings by Lifehouse! My fave is Tzatziki Ranch...so delicious and only 30 calories per serving and it's gluten free! Try it (on the side) of your next salad! Yum!

In the produce section at Jewel
Been wanting to try these and I can now say I'm definitely a BIG fan of the Egglettes! My family eats a ton of eggs in all different forms and we love hard boiled eggs! The Egglettes make it so easy...no peeling...no mess! Made of silicone and BPA free!

In the As Seen On TV aisle at Walmart
Lemoncello Chocolate Almonds!!! Need I say more? What's not to love when you combine almonds, chocolate and lemons...these are a must try! They are beyond delicious and a little guilty pleasure I like to add to my trail mix (very sparingly of course).

In the snack aisles at Costco
Meal Prep Tip of the Month: Step #1: The Planning
Meal prep and meal planning is a great tool to help your healthy eating stay on track. Although any type of meal prep requires planning, there is no one correct method, it can differ based on food preferences, cooking ability, schedules, time and personal goals.

Just like all goals in life and in fitness, healthy eating requires good planning too.

Take Inventory
  • Check your refrigerator for items you plan to use
  • Check your pantry for items you plan to use

Create a Meal Plan
  • Plan/pick your meals for the week based on your goals
  • Research/bookmark recipes and easy/healthy meals
  • Include Go-To Meals
  • Meals that you and your family enjoy eating on a regular basis
  • Include Double-Duty Meals
  • Meals you like enough to eat for leftovers
  • Meals that freeze well that you can use for later
  • Know your (and your family’s) schedule
  • Plan with healthy eating in mind
  • Low in harmful fats (saturated and trans)
  • Incorporate complex carbohydrates – fruits, veggies, whole grains
  • Include lean protein and low-fat dairy
  • Limit foods high in sugar and sodium
  • Use a meal planning calendar if needed

Make a Grocery List
  • Using the information you’ve gathered from your inventory and based off of your meal plan, make a list of items you will need from the store
  • Remember healthy eating means that most of your items come from the perimeter of the store, not the inner aisles
  • If you have coupons for products you would normally buy, clip them and put them in an envelope to bring with you

Stay tuned for next month's tip: Step #2: The Prepping

Visit the JZTrainedme Fitness website for Healthy Recipes that are easy to plan, prep and prepare!

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