June 2017
Fit News You Can Use
 
May Client Squat Challenge
  The May Squat Challenge really had the clients fighting for first place. They are a competitive bunch and did a great job of keeping those squats low and their numbers high!

Congratulations to the top 3 clients who increased their number of squats the most in May:

Colleen - 712 squats (plus 692) - 1st Place - One FREE session
Brett - 500 squats (plus 450) - 2nd Place - 1/2 off a session
Jon - 300 squats (plus 270) - 3rd Place - $10 off a session

Look for the winner of the June Client Minute To Win It Challenge in the July Newsletter!


Welcome to JZTrainedme Fitness
New Clients - New Beginnings

 

  • Colleen Fleisher
  • Kalie Bestwina
  • Mary Beth Winkelman
  • Perry Harris
  • Kym Harris
  • Lindsey Harris
  • Anne Slusarski
Elgin Country Club Golf Fitness Clinics

We had great weather for the kick-off of our first Golf Fitness Clinic on Saturday, May 27th at Elgin Country Club. We guided the members through a circuit of stretches targeting golf specific movements most utilized during their game and focused on injury prone areas too. We received a lot of positive feedback and look forward to working with the members throughout the season. 

Are You Eating Enough To Lose Weight?

Yes you read that correctly!

Most people's first thought is to drastically reduce their calories to lose weight.  Although eating less calories can be a key part of losing weight, sometimes cutting back too many calories can actually work against you and your goals.

 

Regularly eating too few calories can put you at risk of malnutrition, resulting in unhealthy weight loss and nutrient deficiencies. Undereating can cause the body to switch to the energy-conservation mode, slowing your metabolism way down and also making you feel tired and edgy. 

Below are some signs that you may undereating:

Lack of focus

Hungry all the time

Your weight loss has slowed way down or stopped completely

You are exhausted and fatigued more than usual

Your workouts are not as efficient

Your nutrition plan is unsustainable

If several of these sound familiar, you may be undereating, which is not a good long-term solution for living a healthy life or achieving or maintaining weight loss.

The best way to off-set this is to seek assistance or advice from a fitness professional or nutritionist to incorporate measures to help you continue with your weight loss goals while focusing on proper nutrition, adequate caloric intake and macronutrient management. 

Are You Hungry or Thirsty?
Learn to Recognize the Difference
 
It's very common to confuse hunger for thirst. For those losing weight, understanding the difference between the two is essential to achieving your goals.


Hunger Signs
  • Feelings of weakness
  • Feeling irritable or moody
  • Rumbling of the stomach
  • Feeling of emptiness in the stomach
  • Feeling of hunger comes on gradually not suddenly

A good goal is to eat every 3-4 hours - less time than this could be mistaken for hunger.  

Thirst Signs

  • Dry eyes
  • Headache
  • Dizziness
  • Dry skin
  • Constipation
  • Dark yellow colored urine
  • Dry mouth

Drink water throughout the day even if you're not thirsty

When you think you are hungry, try drinking a glass of water and waiting 15 minutes. If you feel satisfied, you were thirsty not hungry. If you are truly hungry, any food will satisfy you, but cravings are typically only subsided with specific foods. On the other hand, sudden feelings of hunger that occur even though you've eaten are more likely cravings, not hunger. Try to find some type of distraction, like going for a walk or reading a book until the craving passes.

Drink up before you eat up!

Client Spotlight - Meet Colleen

Colleen trains with me 3 times per week and she travels all the way from Naperville - that's dedication! She is a busy mom of a 3-year old. Her goals are to lose weight, tone up as well as feel better overall.

Colleen is so much fun to train, she has a great attitude and no matter what I throw her way...she gives it 100%. No one can beat her entertaining expressions while working out - they are priceless! She is super strong and continues to get stronger with every session. Looking forward to more GREAT results from Colleen in the future. SHE'S GOT THIS!!!!

June Featured Recipe
  Tuscan Portobello with Baked Eggs
  •  4 large Portobello mushroom caps, stems removed
  • 4 large eggs
  • 2 cups of fresh baby spinach
  • 1/2 cup roasted red peppers, diced
  • 2 cloves minced garlic
  • 1 ounce of goat cheese or 2 wedges of white cheddar laughing cow cheese, cut into small pieces
  • 3 tbsp panko bread crumbs
  • 2 tbsp olive oil
  • 1 tsp oregano

Preheat oven to 350 degrees. Mix 1 tbsp of olive oil, one clove of garlic and oregano together. Brush both sides of each mushroom cap with olive oil mixture. Arrange mushroom caps on baking sheet, gill sides up. Bake mushrooms about 12 minutes or until tender. Drain any juice that has formed in the mushrooms. In a large, non-stick skillet add remaining oil and garlic, spinach and red peppers. Saute until spinach is wilted and peppers are tender. Stir in bread crumbs and cheese until cheese is slightly melted. Evenly distribute filling on outsides of mushroom caps, leaving an open space in the center. Crack one egg into the center of each cap. Place caps back in oven and bake for an additional 18-20 minutes or until egg white turns opaque.
Contact
  JZTrainedme Fitness
  www.jztrainedmefitness.com
 Bartlett, IL 60103
Real Fitness for Real Life
Real Goals - Real Plans - Real Results