March 2018
Fit News You Can Use
 
Expanding My Business
with Virtual Training
Very excited to be expanding my business once again to include virtual personal training/nutritional counseling. Bruce is a former client who moved out of state and wanted to continue training with me. He transformed his garage into his own home gym with plenty of equipment! Welcome back Bruce!
Virtual personal training/nutritional coaching offers a prepared workout or coaching session based on what you want to achieve, whether it be weight loss, strength or improving your nutrition. Utilizing Skype, you get plenty of motivation and encouragement in the comfort of your own home/work with the same great results! 
CPI Corporate Health & Wellness
Fitness Beginner Workout Session #5 & 6
Fitness Beginner
Workout Session #5

Unilateral or single-leg training was the focus of the workout with the Computer Projects of Illinois staff earlier this month. Single-leg training develops stabilizers and small muscle groups that can't be reached during bilateral training which helps with injury prevention. These exercises also increase muscle growth and strength because they work more muscles. Staff did such a great job and mentioned this was the most difficult workout yet but they did it and did it well! 
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Fitness Beginner 
Workout Session #6

The Computer Projects of Illinois staff participated in their sixth workout session earlier this month using functional equipment including medicine balls and kettlebells. Functional fitness training is a non-traditional training method where the body is trained for activities performed in daily life. By training your muscles to work the way they do in everyday real life tasks, your body is prepared to perform more efficiently in various common everyday situations and activities with less risk of injury. Staff is getting so much stronger and did a great job. 
Blogging and Loving It!
Thank you to my dearest friend Kim Albin for inspiring me to start blogging and sharing my thoughts on health and wellness!   I love helping others be healthy and blogging provides me an opportunity to share my expertise, personal experiences, advice, guidance and allows me to connect with others who are seeking to make healthy living their way of life!

To visit my blog page, click on the link below. ​
International
Women's Day


International Women's Day was the perfect day to highlight just some of the amazing women I'm so privileged to train with.


To think that these women started out lifting 5lbs, 8lbs, 10lbs and 12lbs and are now putting up 20lbs, 25lbs and even as much as 40lbs.

They are all living proof that STRONG is the new HEALTHY! Great job ladies...love the GIRL POWER!!!

Welcome and Client Results
Spotlight
Welcome:

  • Bruce
  • Lisa

Congratulations on your results:
  • Rachel
  • Jon and Lynn
  • Brent and Sherry
 



What is Rucking
and Why You
Should Do It?

On St. Patrick's Day, (while most people in the city of Chicago were watching the river dyed green and drinking green beer) two of my clients, Brett and Maureen, and myself participated in our very first GORUCK Light Challenge along with 25 others. For those that aren't familiar with what a ruck challenge is...the GORUCK Light is a 4-5 hour, 7-10 mile challenge, led by a Special Forces Cadre, where you are required to wear a rucksack with a minimum of a 10lb - 20lb ruck plate the whole time while carrying heavy stuff and performing exercises focused on working together and team building.

​This challenge requires it's participants to be physically fit and strong but the mental part was where we learned the most. It definitely required us to get out of our comfort zone's and trust our teammates. Being a personal trainer, I'm usually the one in charge and directing others but having to follow the direction of others was an enlightening experience (now I know how my clients feel). Learning to work together, push through, help each other, motivate each other and be observant and alert at all times...but most importantly to trust your teammates when you have to be in Lake Michigan at 35 degrees for 15-20 minutes and submerge your entire body (aka "embracing the suck")...we truly took so much away from it all.

​Even though we were freezing our butts off, our Cadre taught us to understand our bodies and keep warm, work together as a team and complete the challenge successfully. Back in November when we started training for this challenge, we really had no idea what type of journey we were embarking on as every challenge is different but in the end, we were so glad we did it. It was an accomplishment that we were all so proud of! Who knew being uncomfortable could be so much FUN! Until the next GORUCK challenge...(yup...we all agreed we WILL do it again!!!).

So what is rucking exactly? Rucking is marching with a rucksack while conditioning yourself to travel long distances on varied terrain, carrying weight for the express purpose of physical training. Historically, rucking is the most simple and effective way to prepare solider's for duty and it is also an effective way to improve aerobic conditioning, strength, posture, and mental health.

Besides the sense of accomplishment, there are many benefits to rucking on regular basis.


  • Helps Build Strength- When rucking, your shoulders, traps, core, back, hips, glutes, legs and stabilizer muscles will get stronger. Rucking will primarily target type 1 muscle fibers, which require oxygen and high repetitions, versus a set of heavy squats which targets your type II muscle fibers.
  • Effective Cardio - You burn more calories rucking than walking, because moving the extra mass requires more energy to be expended. For example, the average person can burn three times the calories when rucking as opposed to non-ruck walking.
  • Less Joint Pain - Rucking is safer on your joints compared to running because it’s lower impact but still just as effective. If you enjoy running but you have bad knees or a bad back, rucking is definitely for you!
  • Rucksacks Are Multi-Purpose - Besides wearing the rucksack on your back, it can also be used for a variety of strength training exercises including overhead squats, front squats, lunges, overhead presses, curls and tricep extensions. For the most part, anything that can be done with a medicine ball, minus a slam, can be done with a ruck.
  • Gets You Outdoors - Although ruck training can be done indoors, the purpose of rucking is to get you active and outdoors. You can walk in your neighborhood, your local forest preserve, hit the hiking trails, climb some mountains...the sky it the limit.

Even though we completed our challenge, our weekly workouts still include rucking and we take ruck walks when we can too! Once you start rucking, you'll be a rucker for life! So, if you're looking for a new way to do cardio and burn more calories, it's time for you to Ruck Up too!

Client Spotlight - 
Rachel has been training with me since August 2017 and trains 1-2 times per week!

Rachel's goals include losing weight and toning up. She works super hard and understands the importance of supporting her strength training with optimal nutrition. From logging in My Fitness Pal for more than 100 days to weekly meal prepping and planning, she makes practicing good nutrition habits a priority and knows its one of the essential components to realizing and sustaining results. Her progress has been steady and she continues to get stronger with every workout! Great job Rachel! SHE'S GOT THIS!
Meet Rachel

March Featured Recipe - Slow Cooker Shrimp, Rice & Veggies

  • 28-30 Shrimp (thawed)
  • 2-3 cups of chopped vegetables
  • 3 cups cooked or uncooked brown rice
  • Marinade of choice
  • 1-2 tbsp. of olive oil
  • Non-stick cooking spray



 Put thawed shrimp and cut up vegetables in bowl and stir in marinade or seasoning of choice with olive oil (this can be done the day/night before and stored in refrigerator). Spray slow cooker with non-stick cooking spray. Uncooked rice can be made in slow cooker first - this should only be done if you are home and able to add shrimp and veggies later (3 cups of rice plus 3 cups of water with 1 tbsp. of olive oil, stir well and cook for 1-2 hours on high) or place cooked rice in slow cooker (if you are not able to be home). Add shrimp and vegetables and stir, mix thoroughly to coat rice with marinade as well. Place on high heat for another 2-4 hours or low 3-6 hours to heat shrimp and tenderize vegetables. Great for meal prepping and leftovers!

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