September 2017
Fit News You Can Use
JZTrainedme Fitness
**One Year Anniversary**
  September 1, 2017 marked the 1 Year Anniversary of launching my business!

A lot has happened in a year...from only having 5 clients on the day I started to having 24 clients now, from scheduling 10 sessions per week to now scheduling an average of 30 or more per week, to partnering with Elgin Country Club for Golf Stretching Clinics, to landing a Corporate Wellness Partnership with Computer Projects of Illinois...the sky truly is the limit!!!

Whether you've trained with me in the past or are still with me, referred a friend, became a client via Thumbtack, shared, liked or commented on a post, submitted a review or followed me on social media...THANK YOU from the bottom of my heart! Because of you I get to live my dreams and live my passion every single day and for that I am blessed and it is never taken it for granted! Here's to many more years and many more new business ventures and partnerships! Thank you again!!! I GOT THIS!

Welcome New Clients &
Client Results Spotlight
  • Rachel Knapps

Congrats on your results:
  • Anne Slusarski
  • John Swiderski
  • Colleen Fleisher
  • Jeanne Hunt
Charity Miles
Whether you walk, run or bike, download the Charity Miles app today. Through corporate sponsorship, the app pays money to charities based on how many miles you log. Each walking/running mile is worth 25 cents and each biked mile is worth 10 cents, plus you can choose from more than 30 different charities, including Stand Up To Cancer, the National MS Society and the USO. If you're gonna walk, run or bike anyway, why not support your favorite charity in the process!
Strength Training Benefits
Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.
2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:

Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.

Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.
Tips for Healthy Eating

Food to Increase
·   Increase vegetable and fruit intake
·   Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas
·   Consume at least half of all grains as whole grains
·   Increase intake of low-fat milk and milk products, such as milk, yogurt, cheese or fortified soy products
·   Choose a variety of protein foods, which include seafood, lean meat, poultry, eggs, beans, peas, soy products and unsalted nuts and seeds
·   Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry
·   Replace protein foods that are higher in solid fats with choices that are lower in solid fats where possible
·   Choose foods that provide more potassium, dietary fiber, calcium and vitamin D, which are nutrients of concern in American diets; these foods include vegetables, fruits, whole grains, milk and milk products
Food to Decrease
·   Cut back on salt and sodium, learn to enjoy the natural taste of foods
·   Reduce daily sodium (salt) intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older
·   Cut back on sweets treats and soda
·   Cut back on solid fats, saturated and/or trans fats; solid fats are found in whole milk, cheese, higher-fat meats and other foods such as butter, lard, chicken skin and shortening; some oils such as palm and palm kernel are also higher in saturated fats
·   Keep dietary cholesterol to less than 300 milligrams a day; if an item is high in saturated fat, it’s probably also high in cholesterol
·   Drink water instead of sugary drinks
Client Spotlight - Meet Jeannie
Jeannie has been training with me since the beginning of July and she trains between 2-3x per week. Jeannie is a school librarian who is getting wedding ready for her big day in October. She keeps a very busy schedule as a mom of four kids who are involved in many different sports and after school activities.

Despite Jeannie's crazy schedule, she makes the time to work out on her own when she can and gives it her all during our training sessions. She is so much stronger than when she started and she is seeing her body transform with every assessment. Just look at her on the heavy bag...she's a beast! We've also added an extra emphasis on tracking her calories and managing her macros so she can be ready for her big day! SHE'S GOT THIS! Keep up the great work!!!
September Featured Recipe - Healthy Stuffed Peppers
Healthy Stuffed Peppers
  • 3-4 Green Peppers
  • 1 lb ground turkey, ground chicken, cod filets
  • 1/2 cup chopped onion
  • 1 can diced tomatoes or 1 cup of chopped fresh tomatoes
  • 1/2 cup chopped mushrooms
  • 1 cup brown rice
  • 1 tbsp. Worcestershire sauce
  • 1/2 tsp oregano
  • 1/2 cup shredded cheddar cheese
  • Non-stick cooking spray

Halve peppers lengthwise, removing stem ends, seeds and membranes. Immerse peppers into boiling water for 3-5 minutes for firmer consistency or 6-8 minutes for softer consistency. Invert on paper towels to drain well.

In a skillet cook meat or fish, onion, mushrooms until cooked and tender. Drain fat. Stir in undrained tomatoes, uncooked rice, Worcestershire sauce, oregano and 3/4 cup water. Bring to boiling; reduce heat. Cover and simmer for 18 to 20 minutes or until rice is cooked or tender. Stir in 1/4 cup cheese. Fill peppers with mixture. Place in a 13x9 glass baking dish (sprayed with cooking spray). Bake at 375 degrees oven about 15-18 minutes or until heated through. Sprinkle with remaining cheese. Let stand 1 to 2 minutes.
  JZTrainedme Fitness
 Bartlett, IL 60103
Real Fitness for Real Life
Real Goals - Real Plans - Real Results