February 2018
Fit News You Can Use
 
CPI Corporate Health & Wellness
Meal Prepping and Planning &
Fitness Beginner Workout Session #4
Meal Prepping
and Planning
Nutrition Seminar

Meal Prepping and Planning was the topic presented to The Computer Projects of Illinois staff in early February. Staff was educated on the benefits of meal prep and planning and simple steps to create a system that is realistic and sustainable to make healthful eating a way of life!
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Fitness Beginner 
Workout Session

The Computer Projects of Illinois staff were introduced to a stability ball workout! Stability balls are an effective means of building muscles and endurance, developing flexibility, balance, coordination, and most importantly, strengthening the core. Staff did such a great job and mentioned this was a workout they could do at home! Yes!!! They ALL Got This!!! Looking forward to our next session!
Home Gym Seminars
Meal Prepping & Planning
Thank you to the fun group that attended the Meal Prepping and Planning Seminar at my home and in my kitchen this month!

First, participants were educated on the benefits of meal prepping and planning and simple tips and steps to create a system that is realistic and sustainable to make healthful eating a way of life! Then we took it into the kitchen where they were able to help prepare a breakfast (strawberry and banana french toast casserole) lunch (tuna salad) and a snack (peanut butter protein balls)! After their hard work, they got to taste samples too! Such a fun night! Looking forward to the next seminar in March!

I offer monthly seminars in my home gym on various topics. If there is a specific topic you are interested in learning about, please click below to send me an email.
What Is
"Real Fitness For Real Life"?


Find out what Real Fitness For Real Life is all about and why it works. No gimmicks, quick fixes, expensive monthly programs or extra costly products, just hard work with a lot of keeping it real and honest!

Watch the video to learn why Real Fitness For Real Life is the perfect solution to help you with your health and wellness needs!


Welcome and Client Results
Spotlight
Welcome:

  • Brianna

Congratulations on your results:
  • Anne
  • Gretchen
 



Why Exercise Really Is The Best Medicine




The old adage of an apple a day keeps the doctor away is quickly being accompanied by a workout a day keeps the doctor away . There are so many benefits of exercising, but improving the function of every organ, muscle and system within the body is the most important and supports the reason why exercising on a daily basis is not only the best medicine but also the best way to avoid having to take medicine in the form of pills, injections, etc. If you're not convinced yet, here are some additional reasons to encourage you to exercise on a daily basis:

  1. Reduces the Risk of Chronic Disease - Exercise is directly related to an increase in muscle mass and improved cardiovascular efficiency. It can help to lower blood pressure levels and reduce body fat percentage, while lack of exercise can increase the risk of heart disease, type 2 diabetes and abdominal fat.
  2. Reduces Stress - Exercise increases the release of endorphins in your body which are known to decrease stress and prevents stress as well. Exercising takes focus and effort, which gives your brain a break from every day stresses from jobs, school, finances, etc.
  3. Reduces Pain - Believe it or not, when you're experience bone and joint pain, back and shoulder pain or pains from various diseases like fibromyalgia or multiple sclerosis, exercising has positive effects on your body that can reduce pain, increase the pain threshold and decrease pain perception. So when you don't want to move because you're experiencing a little pain, one way to alleviate that pain could come from a good workout session.
  4. Increases Life Duration - Healthy lifestyles have often been associated with longer life spans. Whereas, sedentary lifestyles have been linked to disease, obesity and early death. In a nutshell, if you don't start moving you will stop moving--permanently!
  5. Helps You Sleep Better - The National Sleep Foundation (NSF) states that regular exercise improves the quality of sleep. So get that workout in, but not too late into the evening as this can boost your nervous and motor systems which may cause you to toss and turn and experience difficulty falling asleep.
  6. Increases Your Energy Levels - Exercise can boost your energy levels, even just 20-30 minutes gives you a extra shot of energy. Take a 10-15 minute walk, park far away and take the stairs when you can. Any exercise is better than no exercise.
  7. Makes You Happier - Its hard to find someone that exercises regularly that will tell you that exercising doesn't boost their mood. Exercise causes the release of endorphins which is a natural mood enhancer. Exercise can also reduce anxiety and relieve depression symptoms.
  8. Increases Self-Esteem - Regular exercise improves your appearance and gives you a sense of accomplishment. Exercising will give you a little extra pep in your step and boost your self-esteem in the process.
  9. Improves Cognitive Function - A good session of exercise gets your heart pumping, increasing blood flow and oxygen to the brain, which offsets stress and inflammation of the brain. In addition, exercise helps improves memory too!

The benefits of exercise aren't just physical, they're also emotional and it's one of the best things you can do for your body and mind. You have one life and one body, make it your top priority - because you and your health are worth it!
Client Spotlight - Meet Anne
Anne has been training with me for nearly a year. Her goals included getting stronger, more tone and leaner too. She trains two times per week at 7am!

Anne has a very busy schedule and a high pressure job. At the age of 51, this lady is super strong! She pushes herself during every workout and is always up to try harder and do more than the workout before. She can lift like crazy, putting up as much as 60lbs for chest presses and 30lbs for goblet squats. She makes it a priority to focus on both fitness and nutrition! She's a true example that STRONG is the new healthy! SHE'S GOT THIS!
February Featured Recipe - Blueberry French Toast Casserole

  • 1 pound multi-grain bread, diced (1-inch pieces)
  • 3 cups blueberries, fresh or frozen
  • 8 large eggs
  • 3½ cups reduced-fat milk or unsweetened almond milk
  • 1/4 cup (1/2 stick) unsalted butter, melted
  • 3 tablespoons packed light brown sugar
  • 1 tablespoon ground ginger
  • 2 teaspoons vanilla extract​
  • 3/4 cup walnuts

Coat a 9-by-13-inch baking dish with cooking spray. Toss bread and blueberries in the prepared pan. Whisk eggs in a large bowl. Add milk, butter, brown sugar, ginger and vanilla, whisk to combine. Pour the mixture over the bread mixture. Sprinkle with walnuts. Coat a piece of foil with cooking spray and cover the pan, coated-side down. Place another 9-by-13-inch baking dish on top as a weight. Refrigerate for at least 8 hours or up to 1 day.​ Preheat oven to 350°F. Remove the top baking dish, leaving the foil in place. Let stand at room temperature while the oven preheats. Bake the casserole, covered, for 45 minutes. Uncover and bake until golden brown, 20 to 25 minutes more. Let stand for 10 minutes before serving. To make ahead: Refrigerate unbaked casserole for up to 1 day.
Contact
  JZTrainedme Fitness and Consulting
 www.jztrainedmefitness.com
 Bartlett, IL 60103
Real Fitness for Real Life
Real Goals - Real Plans - Real Results