May 2017
Fit News You Can Use
 
April Client Body Fat Challenge
  The April Body Fat Challenge was a challenge to say the least. Some clients thrived and some clients struggled but the most important lesson learned by all was realizing that their activity level and nutrition intake directly affects their body fat and their body composition. Awesome job to all who participated!!!

Congratulations to the top 3 clients who lost the most body fat in April:

Angelica (1.9%) - 1st Place - One FREE session
Lori (1.2%) - 2nd Place - 1/2 off a session
Deanine (0.7%) - 3rd Place - $10 off a session

Look for the winner of the May Client Squat Challenge in the June Newsletter!


Elgin Country Club Golf Fitness Clinics

I am excited to be partnering with Elgin Country Club to offer golf fitness clinics on Saturday mornings beginning in May and running through September! My son Tony and I will be providing members an opportunity to learn effective stretches and exercises to improve golf performance including driving distance, accuracy, putting and injury prevention. Studies have shown that increased strength, joint range of motion, and balance are directly related to better scores and lower handicaps.

We are looking forward to meeting and working with the Elgin Country Club members!


Warning: A Sedentary Lifestyle Can Be Hazardous to Your Health
A sedentary lifestyle is a type of lifestyle with little or no physical activity. A person who lives a sedentary lifestyle may be called a couch potato. Living a sedentary lifestyle typically involves sitting or lying while reading or socializing, watching television, playing video games and/or using a mobile device or computer for much of the day. 

If you are not sure if you're living a sedentary lifestyle perhaps some of these other synonyms will help. Do any of these sound familiar?

Sitting
Seated
Desk-Bound
Stationary
Inactive
Underactive
Lethargic
Idle

Most people do not make daily physical activity a part of their daily routines and their inactivity may be hazardous to their health. Here are a few reasons why:

  • People who are physically inactive have an increased risk of colon and breast cancer. 
  • Physical activity helps prevent insulin resistance, the underlying cause of type 2 diabetes. 
  • Regular physical activity helps reduce the risk of cognitive decline and can help reduce the risk of dementia. 
  • People who are sedentary have the highest rate of heart attack.
  • The risk of a stroke can be substantially reduced with daily physical activity.
  • Lack of physical activity increases the loss of lean muscle tissue which makes it more difficult to maintain body weight.
  • Bone loss progresses much faster in people who are physically inactive.
  • Physical activity is a good way to reduce mood swings and helps a person maintain a sense of emotional well being, which can offset bouts of depression and anxiety.
  • People who don't get regular physical activity are more likely to gain excess weight. 
  • People who get regular physical activity have a more efficient immune system, which helps ward off various disease and illnesses such as colds and the flu.

Any amount of physical activity is better than none at all. Go for a walk or run, lift some weights, join a gym, take a bike ride, hire a trainer, go to a fitness class with a friend, sign up for a 5k. Remember, it's never too late to start! Get moving or you'll stop moving!

Finding The Right Workout Shoes
 
The right pair of workout shoes can do a lot to prevent discomfort and injuries.  Here are some shopping tips:
  • Consider your exercise regimen. Depending on your workout, shoes designed for walking, running, tennis, cross training or another specialty will provide the best support for your feet.
  • Shop when you normally exercise. Feet actually get bigger throughout the day, sometimes swelling up as much as a half-size by nighttime. So don't shop first thing in the morning if you often work out in the evening.
  • Try them on. Never grab a pair of exercise shoes based solely on the size footwear you normally buy. Bring the type of socks you'd wear to work out and go for a spin through the store.
  • Focus on fit. You should be able to fan your toes out comfortably, with about a half-inch of space between them and the front of the shoe. The back should fit snugly against your heel and not flop up and down. If your feet are different sizes, buy based on the larger one.
  • Don't look to "break in" shoes. While shoes may get more flexible with use, they should be comfortable the first time you wear them.
  • Talk to an expert. Shoe salesmen and personal trainers can study your stride and the shape of your feet and recommend the best shoes to guard against injuries.
  • Replace worn shoes regularly. Many trainers recommend switching footwear every three to six months, if possible, to maintain proper cushioning and support.
 
Client Spotlight - Meet Angelica

Angelica has been training with me for about 3 months and she trains with me one time per week. She is a Registered Nurse and keeps a very busy schedule. Her goals are to lose weight, get in shape and tone up as well as look and feel good.

Angelica works very hard during her sessions, her form is spot-on and she continues to accomplish things she never thought she could. She is very strong and continues to get stronger with every session. She just won the April Body Fat Challenge and is ready to take on the May Squat Challenge. Looking forward to more GREAT results from Angelica at her future assessments. SHE'S GOT THIS!!!!

May Featured Recipe
  Chocolate Avocado Pudding
  • 2 large avocados
  • ½ cup unsweetened cocoa powder
  • ¼ - ½ cup of honey or agave (amount based on sweetness preference)
  • 1/3 cup of skim, almond or cashew milk
  • 2 teaspoons of vanilla extract
  • 1 pinch of ground cinnamon

Blend all ingredients in food processor and eat immediately or refrigerate.
Contact
  JZTrainedme Fitness
  www.jztrainedmefitness.com
 Bartlett, IL 60103
Real Fitness for Real Life
Real Goals - Real Plans - Real Results