November 2017
Fit News You Can Use
 
CPI Corporate Health & Wellness
MyFitnessPal Lunch and Learn Session
Fitness Beginner Workout Session
MyFitnessPal
Lunch and Learn

The Computer Projects of Illinois staff attended the Intro to myfitnesspal lunch and learn earlier in October. Staff was educated about daily calorie and macronutrient tracking and how to incorporate these tools to support healthy weight management. I also met with several staff one-on-one to discuss their individual questions and concerns regarding nutrition and fitness.
Fitness Beginner 
Workout Session

We changed things up and switched the focus from nutrition to fitness for The Computer Projects of Illinois staff who participated in a beginner workout session two weeks ago. Staff was educated about functional fitness which is a non-traditional training method where the body is trained for activities performed in daily life through the use of resistance bands, medicine balls, stability balls, body bars, bosus and free weight exercises to condition the body to improve core strength, balance, coordination, endurance, speed and agility. We offered two one hour sessions and staff did a fantastic job...high-fives all around!
Home Gym Seminars
Intro to MyFitnessPal
Super excited for the great turnout and thankful to all who attended my first nutrition seminar in my home gym in mid October! We had an enthusiastic group with lots of 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 they were able to enjoy some healthy snacks too!

I received several requests to conduct this seminar again as some people didn't know about it or were unable to attend. As such, I will be offering another Intro to MyFitnessPal Seminar on Thursday, December 7, 2017 at 7:00pm. If you would like more information or are interested in attending, please email me at jztrainedme@gmail.com.

I plan to offer monthly seminars in my home gym on various topics. If there is a specific topic you are interested in learning about, please email me at the address above.

Client Results Spotlight
Congrats on your results:
  • Lori
  • LeAnn
  • Anne
  • Aimee
  • John
  • Angelica
  • Nikki
  • Linda
 
October Client
Body Fat Challenge Winners
Congratulations to the winners of the October Body Fat Challenge!

1st Place - Aimee - 2.7%
**FREE Session**


2nd Place - Maureen - 2.6%
**1/2 off Session**

3rd Place - Nikki - 1.3%
**$10 off Session**
Step Up For Kids 2018
On January 28, 2018, a group of clients and I will be climbing 80 flights of stairs for Step Up for Kids 2018 in Chicago for the Ann & Robert H. Lurie Children's Hospital in hopes to raise money for children who really need it. We would be so appreciative of your donation...no matter big or how small...every dollar counts and supports this great cause for the children that are fighting for their lives. Your donation can help fund things as small as crayons and markers to life saving tests and treatments.

Click on the following link to make a donation to our team: JZTrainedme Fitness Group:

https://secure3.convio.net/cmf/site/Donation2?df_id=12466&PROXY_ID=36439&PROXY_TYPE=22&FR_ID=1750
Is Alcohol Sabotaging Your Results and Weight Loss?

You work hard all week, get in some great strength and cardio sessions, you eat healthy and count your calories and then...here comes the weekend! Do you find yourself overindulging and rewarding all that hard work with some cocktails? Alcohol can be a significant reason you are not seeing the results or weight loss you are hoping for--and more importantly--working so hard for.

Alcoholic drinks can be carb heavy, mainly high in sugar, but that isn’t the only factor when it comes to calories. Alcohol contains 7 calories per gram and is the second highest calorie containing substance consumed behind fat, which has 9 calories per gram. That is nearly double the amount of calories found in 1 gram of carbohydrate at 4 calories per gram.

A standard drink containing 14 grams of alcohol is 98 calories. When tracking calories burned or consumed, do you account for those calories that come from your cocktails when trying to create a calorie deficit? Many don’t but even if you try, there is a good chance that you're underestimating the amount.

Here's some examples of the calories contained in common drinks. These are just estimates and the amounts may vary depending on how the drink is prepared.

A 5-ounce glass of wine has approximately 100 calories, which is not too bad but is your glass only 5 ounces full and are you actually measuring it when you pour? Think of a one cup, which equals 8 ounces...now picture your wine glass. It wouldn't be unusual for the typical pour to be more than 5 ounces. But let’s say it is 5 ounces and you have 4 glasses of wine. That would be and extra 400 calories and if your 4 glasses of wine really were closer to 8 ounces each, that's 160 calories per glass for a total of 640 calories.
Twelve ounces of light beer is about 110 calories while a regular beer is about 140 calories. If you have 5 beers over the course of an evening, that could add up to as much as 700 calories.

Mixed drinks typically contain one and a half ounces of liquor. The amount in a standard size shot glass has about 70-150 calories depending on the type of liquor. And then you have to account for the additional calories you mix it with. Here are some examples:

  • 6 oz. Rum and Coke – 125 Calories
  • 6 oz. Vodka and Soda – 65 Calories
  • 10 oz. Bloody Mary – 180 Calories
  • 7.5 oz. Gin and Tonic – 156 Calories
  • 4 oz. Cosmopolitan – 213 Calories
  • 10 oz. Margarita – 550 Calories
  • 9 oz. Mai Tai – 620 Calories
  • 12 oz. Piña Colada – 586 Calories
  • 6 oz. Mud Slide – 556 Calories
  • 10 oz. Long Island Ice Tea – 543 Calories

These calories can add up very quickly and in addition, consuming excess alcohol can lead to making eating choices without thinking. It's easy to see how all the effort you put into creating a calorie deficit during the week can be completely wiped out by your weekend choices.

If you choose to consume alcohol, be sure to factor it into your daily caloric intake. Alcohol can be part of a healthy eating and weight loss plan—when done in moderation and if the calories are accounted for. The 2010 Dietary Guidelines for Americans recommends no more than one drink a day for women and two drinks a day for men—and it is not advised to save them all for the weekend. Don't forget, one drink is equivalent to 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of liquor.

Changing your weekend habits can be challenging, especially since drinking cocktails can be a big part of your social environment. Try to cut back on the number of drinks you allow yourself or only allow yourself to drink one night and not the other night of the weekend. Doing so should help you to see the payoff from all of your hard work during the week.

Client Spotlight - Meet LeAnn
LeAnn has been training with me two times per week for just about 10 months. Her goals included getting stronger, more tone and leaner too. She also wanted to learn different ways to workout and exercises she could do on her own.

LeAnn is very busy and she's no stranger to unpredictable schedules and long hours working in the retail world. She tries her hardest to train twice per week but when her schedule forces her to miss, she has come three times the following week. Working out makes her feel better overall and gives her more energy too! She continues to accomplish things she never thought she could do all while getting so much stronger in the process! SHE'S GOT THIS!
November Featured Recipe - Eggplant Involtini

2 medium eggplants
cooking spray
¼ - ½ tsp. ground black pepper
½ cup panko seasoned bread crumbs
½ cup part-skim ricotta cheese
½ cup low-fat cottage cheese
½ tbsp of minced garlic
¼ tsp. ground black pepper
​1-2 cups of chopped vegetables (mushrooms, onions, spinach)
2 cups prepared marinara (or any traditional pasta sauce)
Optional: grated parmesan for topping

Start by slicing the eggplants. Make about 1/4 inch slices. Spray a foil-lined cookie sheet with cooking spray. Lay the eggplant slices in a single layer on the cookie sheet. Spray the tops of the eggplant with cooking spray and sprinkle with pepper. Roast the eggplant in a 400 degree oven for 10 minutes. Flip the eggplant over and roast for 10 more minutes. In the meantime, prepare the filling. Mix ricotta cheese, cottage cheese, panko bread crumbs, pepper, minced garlic, chopped vegetables until well combined (I used a fork to smash it together). Place about 2 tablespoons of the ricotta mixture on the wide end of the eggplant slices. Roll the eggplant around the ricotta mixture, ending with the seam underneath. Place marinara sauce into the bottom of a baking dish. Nestle the rolled eggplant into the marinara sauce. Bake for 25 minutes. Spoon a little bit of the marinara sauce over each involtini and top with parmesan cheese. Serve warm.

Serve over brown rice or wheat or multi-grain pasta.
Contact
  JZTrainedme Fitness and Consulting
 www.jztrainedmefitness.com
 Bartlett, IL 60103
Real Fitness for Real Life
Real Goals - Real Plans - Real Results