January 2018
Fit News You Can Use
 
CPI Corporate Health & Wellness
Tips to Stay on Track Nutrition Seminar &
Fitness Beginner Workout Session #3
MyFitnessPal
Nutrition Seminar

The Computer Projects of Illinois staff kicked off 2018 learning about Tips To Stay On Track with New Year's Resolutions. Staff was educated on several ways to make sure those New Year's Resolutions stick for good including being realistic, ensuring they're measurable, writing them down, making them public and more! Looking forward to next nutrition seminar about Meal Planning and Prepping!
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Fitness Beginner 
Workout Session

The Computer Projects of Illinois staff got their fitness on with a functional movement workout that hit every major muscle group. We worked on their strength, form, flexibility and range of motion through the use of dumbbells, resistance bands, stability balls and body bars. We had great participation in both one hour sessions! They all did great and They Got This!
Home Gym Seminars
Intro to MyFitnessPal
Thank you to the great group that attended the myfitnesspal nutrition seminar in my home gym this month! Such good interaction and questions!
Participants were educated about myfitnesspal and the importance of daily calorie and macronutrient tracking and how to incorporate these tools to support healthy weight management plus we reviewed healthy substitutions as well and enjoyed some healthy snacks too!

My next home seminar will be covering the topic of Meal Planning and Prepping and is scheduled for Thursday, February 15th at 7:00pm. If you would like more information or are interested in attending, please click below to send me an email request.

I will be offering 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.
Expanding My Business
With In Home Training
Excited to be expanding my business by bringing fitness to my clients and training them at their homes. Anton was a referral from a current client and plans to train 2-3 times per week with a focus on nutrition as well.

This service is perfect for those clients who can't make it to a gym on a consistent basis or those who prefer a private in-home setting. I will travel to your home to coach you on optimal nutrition or train you utilizing your home equipment and/or a variety of my own equipment. By referral only.

Visit www.jztrainedmefitness.com for more information on the various services offered at JZTrainedme Fitness to help you live a healthy lifestyle!

Client Results Spotlight
Congratulations on your results:
  • Nikki
  • LeAnn
  • Jon
  • Lynn
 
Step Up For Kids 2018
WE DID IT!!! On January 28, 2018, Maureen and I, along with hundreds of other dedicated steppers climbed 80 flights and 1,643 steps to help raise funds for sick children who are being cared for at the Lurie Children's Hospital. Your donations fund everything from life saving operations to supplies and such as crayons and crafts for the children.

It's not too late to make a donation, Please click on the following link to support this great cause.

https://secure3.convio.net/cmf/site/Donation2?df_id=12466&PROXY_ID=36439&PROXY_TYPE=22&FR_ID=1750
Not Losing The Weight You Want?

Many people start each new year with a goal to lose weight. You start exercising, eating healthy and changing habits only to discover the weight still isn't coming off. Don't give up...here's some reasons the number on the scale might not be budging despite your best efforts:

  1. Liquid Calories - Pops, fruit juices, energy drinks, sport drinks and alcohol will definitely work against your weight loss goals. They don't make you feel full and most likely you will eat more calories to make up for those you expend on liquid calories until you are full. Omit these where you can and opt for water instead.
  2. You Need to Eat More - Yes you read that correctly. Most people think that eating less will help to lose weight. Understanding your correct calorie total to create a deficit is essential. If you consistently eat less than the amount required to nourish your body healthfully, your body will go into starvation mode and store fat for energy reserves.
  3. Meal Planning is Not Part of Your Plan - Meal prepping and planning are essential to successful weight loss. As is planning ahead when dining out or attending a party. Planning ahead can prevent you from indulging in temptations that lead to extra calories and unhealthy choices. Moderation is okay but if you don't plan ahead there's a good chance the temptations will win.
  4. Too Much Cardio & Not Enough Strength Training - Though cardio is integral to losing weight, you have to consistently increase the intensity or speed as your body can adapt pretty quickly or do hours and hours of it which can be monotonous and lead to overtraining or injury. A fitness regimen including both cardio and strength training is ideal. Strength training produces EPOC (excess post-exercise oxygen consumption), this means your body burns more calories even after your done training because strength training increases your metabolism.
  5. No Portion Control - Most people overestimate or underestimate the calories and amount of food they are eating. When you begin to track calories and macronutrients, measuring and using correct portions will help you achieve your goals and lead to successful weight loss.
  6. Just Say No To Condiments - Have you paid attention to the amount of calories per serving in your favorite condiments like ranch dressing, mayonnaise, ketchup and barbeque sauce - try between 100-200 calories. And how often are you actually measuring them out? Opt for salsa and hot sauces to flavor foods and order your dressings on the side. This will help you to consume less calories while still enjoying the flavor of your food.

Identifying your obstacles and knowing how to overcome them will help you understand your body better and help you finally lose that weight for good!

Client Spotlight - Meet Aimee
Aimee 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 and is considering adding a third.

Aimee keeps a very busy schedule and has a demanding job. At the age of 54, this lady is on fire! She continues to get stronger with every workout and is determined to master every exercise and every workout. She loves a challenge, in fact, she's on pace to win the January Plank Challenge. Her goal was to get to 6:51 but she has far surpassed it by planking for more than 8 minutes. She rarely misses a workout and making excuses is not in her vocabulary. She's living proof that age is just a number and STRONG is the new healthy! SHE'S GOT THIS!
January Featured Recipe - Slow Cooker Mexican Casserole

Cooking Spray
1 package of corn tortillas (small)
1 lb ground turkey
1 jalapeno, seeded and finely chopped (optional)
1 chopped red bell pepper
3/4 cup of green onions
1/2 cup salsa or 1 packet of taco seasoning
2 cups reduced fat Mexican cheese
8 eggs
​1 1/2 cups of low fat milk or almond milk

In a medium bowl, beat eggs, milk, and jalapeño with a whisk. Combine the ground turkey, chopped red pepper, green onions, jalapeño, and cheese in a separate bowl. Set both aside.

Spray a 5- to 6-quart slow cooker with cooking spray. Place 3 tortillas in a slow cooker, tearing, if needed, to cover the bottom.

Top the tortillas in slow cooker with half of the turkey, bell pepper, green onion, and cheese mixture. Layer 3 tortillas on top, then top those tortillas with the rest of the ground turkey, vegetable, and cheese mixture. Top that layer with remaining 3 tortillas, tearing, if needed, to cover mixture. Pour egg mixture over tortillas.

Cover and cook on low for 4 to 5 hours or on the high setting for 2 to 3 hours, or until temperature reaches 160°F and center is set.

Serve with salsa, jalapeños, scallions, and whatever other toppings you wish.

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