February 2017
Fit News You Can Use
 
February Client Push-Up Challenge
  The February Push-Up Challenge started on February 5th with 22 push-ups (modified or regular) and then adding 1-5 push-ups per day for 22 days. The top three clients with the most push-ups after the 22 days will win the following.

1st Place - One FREE session
2nd Place - 1/2 off a session
3rd Place - $10 off a session

Lori, Kara, Maureen, Laura and Brett are all contenders to win the challenge!

Congratulations to Kasia who placed 1st, Kara who placed 2nd and Lori who placed 3rd for the January Body Fat Challenge! This was a successful challenge and many clients lost body fat over the course of the month! Awesome job!!!

Look for the announcement of the winner in the March newsletter plus details on the JZTrainedme Fitness March client challenge!  
Why Eating Breakfast Is So Important?
  I'm just not a breakfast person, I don't have time, I'm not willing to sacrifice sleep in order to make time for breakfast...sound familiar? Or are you one of those people who thinks that what you eat for breakfast doesn't matter so you go for the donuts, sugary cereals, pop tarts, fast food fatty breakfast sandwiches or drink your breakfast via soda, diet soda, iced tea, energy drinks, coffee, iced coffee or maybe your favorite is a double ristretto venti half-soy nonfat organic chocolate brownie iced vanilla double-shot gingerbread frappuccino extra hot with foam whipped cream upside down double blended, one sweet-n-low, one nutrasweet and ice (yes that is a real Starbucks order). 

Make no mistake about it...how you start your day or more importantly how you fuel the start of your day is a very good indicator of how you will fuel the rest of your day.  For instance, if your breakfast consists of high fat foods like sausage, bacon, potatoes, donuts, coffee cakes, sugary cereals or sugary drinks etc., you will be more likely to continue with those same types of fatty foods and crave junk food for a snack or at lunch time because fatty foods do not keep your body fueled or keep you feeling full and they always leave you wanting more.

When your breakfast includes a balanced combination of protein, healthy fats and complex carbs, you provide your body with an abundance of fuel that will keep you feeling more satisfied and fuller longer, less stressed and more energized until you have a snack or lunch.

Starting your day with a healthy breakfast also keeps you motivated to workout and of course, working out (especially strength training) boosts your metabolism for the entire day. A healthy breakfast helps with keeping the rest of your meals on track and is attributable to a positive attitude towards food, daily situations and stress levels.

It is vitally important to eat breakfast as a means of weight loss and maintaining a healthy weight and as you can see, there are more reasons that support eating breakfast daily than there are to skip it.

Healthy choices for breakfast include eggs or egg whites with veggies, oatmeal, fruit and  greek yogurt, whole grain cereals, whole grain breads or a protein shake or bar that is low in sugar and carbs but high in fiber. And don't discount healthy leftovers from dinner as breakfast options too. 

Food is fuel...fuel your body healthfully in the morning to ensure you don't run out of gas later in the day!

Water vs Soda
 
Drinking too much soda can cause an array of negative effects in your body, even if you drink diet soda. Carbonated soda drinks do not contain any beneficial nutrients, but typically contribute excessive calories and sugar to your diet. Start swapping out one soda per day for a bottle of water. Many varieties of water are carbonated and flavored to mimic soda, without providing all of the unnecessary calories and sugar.

A 12-ounce soda contains about 150 calories, almost all of which come from sugar. Drink two sodas a day for 30 days and you’ll have taken in about 5 pounds of sugar and a whopping 9,000 calories just from the beverage alone. Over time, this regular soda consumption can lead to weight gain and the health problems that come with it, such as fatty liver disease and metabolic syndrome. Diet sodas aren't much better. The artificial sweeteners in diet soda may cause cravings for sweet foods and drinks, which can lead to an increase in calorie intake and weight gain. Water is always the better option!


Steady-State Cardio vs Interval Cardio

When deciding what type of cardio workout is best, do you ever feel like your just spinning your wheels?

There are two main types of cardio training: steady-state and interval training. Steady-state cardio is when you maintain a consistent speed and level of intensity during exercise. Interval cardio is when you alternate between periods of high-intensity exercise and lower-intensity exercise. 

Both types of cardio training have advantages and disadvantages, depending on your goals and desired results.  

Steady-State Cardio is aerobic. It requires oxygen and is fueled mostly by stored fat. 

Advantages

  • Improves cardiorespiratory efficiency
  • Less physical stress on the cardiorespiratory system
  • Improves endurance

Disadvantages

  • Does not build much power, strength or muscle
  • Can require longer periods of training time
  • Difficulty in maintaining focus and interest for extended periods of time

Interval Training is anaerobic. The work intervals don’t rely exclusively on oxygen, and are fueled mostly by stored carbohydrates; however interval training makes you breathe harder which in turn burns more fat than steady-state cardio.

Advantages

  • Increases the effect of EPOC (excess post-exercise oxygen consumption), helping to burn calories after the exercise session is completed
  • Improves calorie burning in less time when compared to steady-state cardio
  • Effective in avoiding boredom and lack of focus

Disadvantages

  • Could increase soreness and pain in deconditioned individuals
  • Higher exercise intensities required to perform interval training may be uncomfortable for some people
  • Increased possibility of overtraining

So if your goal is weight loss, you are probably thinking, forget the steady-state cardio because interval cardio is the way to go. Not so fast...

The best way to work the advantages of both types of training into your fitness regimen is to perform both types and realize the benefits of both. Try alternating weekly between the two. If you do cardio three times per week, then one week perform two steady-state sessions and one interval session, then the following week perform two interval sessions and one steady-state session. This will help your body from becoming acclimated to either type and will help you keep your focus, not to mention increase your endurance and burn more fat too.

There is no right or wrong answer here. Do what you like best and what you perform best  more often but always incorporate both. Remember our bodies crave variety, they thrive off of change and they realize results when you push yourself outside of your comfort zone!

Client Spotlight - Meet Kara

Kara has been training with me for almost one year. She came to me with the goal of enhancing her strength training with an emphasis on acquiring more muscle tone. Kara has a very busy schedule with work and college and trains with me one day per week. She is very committed to her goals and is diligent about working out on her own. In January, she competed in the client Body Fat Challenge and came in 2nd by losing 1.6% body fat in just one month! She is also in contention to win the February Push-Up Challenge.

We recently placed a lot more emphasis on her daily caloric intake and she has been logging her food in My Fitness Pal for nearly two months. She is learning a lot about food management, calories and macronutrients. Tracking her daily calories has helped her understand that it's not about eating less but about eating better! 

Kara is a lot of fun to train, she likes to be challenged and is always asking questions and wanting to learn more about truly living a healthy lifestyle. She is determined, focused and will continue to see great results! She's Got This! Way to go Kara!!!

February Featured Recipe
  Loaded Cauliflower Bake
  • 1 large head of cauliflower
  • 1/2 cup of bacon bits
  • 6 tablespoons chopped chives
  • 1 cup of non-fat plain greek yogurt
  • 2 tbsp Hidden Valley Ranch Dip Powder
  • 2 cups of reduced fat shredded cheddar or Mexican style cheese
  • 1 cup of favorite chopped vegetables

In a large pot boil water and cook cauliflower for 8-10 minutes, drain and let cool. In a large bowl combine yogurt, ranch powder dip, 1/2 of bacon bits, 3 tbsp chives, 1 cup cheese, chopped vegetables, mix well. Place mixture in 13x9 glass baking dish and cover with remaining 1 cup of cheese and 1/2 cup of bacon bits. Bake for 15-20 minutes at 425 degrees until cheese is melted. Top with remaining chives and serve.

Contact
  JZTrainedme Fitness
  www.jztrainedmefitness.com
 Bartlett, IL 60103
Real Fitness for Real Life
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