| December/2008
Volume 2; Issue 3 |
| Team Fit T-Shirts Now Available!
What a great stocking stuffer and motivation tool. Just $10.00. Comes in the classic company blue and military green TEAM F.I.T. boot camp style. S, M, L. Gift certificates are also available for classes, personal training sessions and supplement line. What a healthy gift that their future will appreciate.
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| NEW COMPANY WEB SITE!
Now you will be able to view current schedule of classes, facility directions, order supplements easily and securely on Team Fit's new web site. This site will also contain class cancellations due to weather and a contact block for your submission of fitness questions. Check it out!
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| Punch Cards
Class punch cards will be available just in time for the January 2009 session. These pre-paid cards can be used for any of our classes at any of our locations. This is an inexpensive way to take classes that fit into your schedule and is cheaper than paying the $10.00 drop-in fee rate.
Some exclsuions apply.
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New Year; New U- Small Group Training Begins January 5th @ 6:00 am.
Contact us today to learn more details or visit the web site. Start the year off right with this amazing course. Sign up has begun. | |
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| Greetings!
Is there a better time of the year than the holidays? Between Thanksgiving, Christmas, Hanukkah, and New Years, there is such great energy and spirit in the air.
Team Fit's web site is now live! All schedule information, registration forms as well as location directions are now just a finger tip away. No more complicating downloading frustrations! Please check it out today www.teamfitcorp.com.
We are in the heart of the holidays. As exciting and great a time the holiday season is, it can also be stressful. This month's feature article entitled "Let the Holiday Spirit Move You" helps you get through the fast approaching holiday season without abandoning your fitness and diet routine. Since there is a three week break, these tips are designed to provide you with some reminders and insight how you can maximize your health, fitness, and energy during this time.
Remember the reason for the season, and do take the time out to reflect, slow down, and be thankful for all of the blessings in our life.
Jill |
| Let the Holiday Season Move You
It's that time of year again. Yes, the holidays have arrived and so has the food! The classic gifts of frankincense and Muir have been replaced by excessive amounts of fudge and cookies. Although they look delicious, they are loaded with unnecessary calories. I know what you are thinking: it's the holidays; I can afford to splurge a little because I have been doing so well with my eating habits and exercise routine. Yes, maybe you can splurge a little, but the trouble with splurging "a little," is that the little turns to overindulgence. Here are a few tips to avoid overeating while still enjoying the delicious food of the holiday season.
Eat balanced meals that include some protein and fat. Protein and fat will help balance your energy level and prevent low blood sugar. Preventing low blood sugar will aid in resisting those sugary treats.
Choose low-calorie options. Eat more vegetables and salads first to help fill you up before you eat the main courses. Avoid cream sauces and tablespoons of butter. Limit your intake to lean meats, light sauces, and vegetables. If you are unsure if those options will be at the party, bring your own healthy dish.
Limit portion size. If given the option, eat your meal off of a salad plate (to help control portions). If not, make sure you can see the plate underneath your helpings of food. If Aunt Martha will be offended if you don't try everything she made (even though it is high in fat), take small spoonfuls of everything. If there are many small scoops on your plate, you will be less likely to offend anyone and less likely to go back for second helpings.
Eat regularly the day of a big party. Don't starve yourself all day because you know you have a big party to attend that night. Eat as you normally would and that should help keep you from overeating at the party.
Enjoy what holiday parties are there for. Mingling and catching up with friends and family. Don't spend the whole time just eating. Talk to the other guests during dinner and cocktail hour. That will take your mind off of your plate and on to something more important - building relationships!
Maintain your activity level. With relatives in town, many people put aside their exercise routines to socialize with friends and family. Well, include them in your activity. Think of creative ways to get active with your family (even if they are all at different fitness levels). Go for walks looking at Christmas lights, play football or walk around the mall. Take advantage of our mini holiday class schedule. I am hosting cardio and toning classes to accommodate every fitness level on Monday evenings and Saturday mornings throughout the three week break. Each class priced at a discounted rate of only $5.00 if pre-registered ($7.00 at the door). Contact Team Fit to have a schedule forwarded to you.
Holidays are a fantastic time of getting together, sharing, and celebrating. Please remember the real reason to celebrate is spending time with one another and building our relationships. Relationships will take you a lot farther in life than spending your time over indulging on holiday feasts. Be aware of what you are eating and how much exercise you are getting. Above all, enjoy yourself by partaking in the festivities and let the holiday spirit move you to healthy eating and happy exercise!
Wishing you and your family a Happy and Healthy holiday season!
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| Cooking Corner
Sweet Potato Muffins:
2 cups mashed baked sweet potato, about 1 large
½ cup sugar or unsweetened applesauce
4 T canola oil
4 egg whites
10 oz apple butter or pumpkin butter
1 ½ cups whole wheat pastry flour
1 ½ cups oat bran
1 ½ t baking soda
1 ½ t baking powder
1 cup chopped nuts (optional)
Mix dry ingredients, then add one at a time wet ingredients until combined. Add nuts if desired.
Bake in preheated 350 oven for approximately 20 - 25 minutes.
Options: instead of sweet potato, 3 mashed bananas and 1 cup frozen berries (blueberry, blackberry or raspberry).
For Apple muffins, use 1 cup applesauce and 1 cup chopped apples, can add raisins or carrots also.
Have fun create!!
Makes 12 muffins
As is calories 311 protein 9 carbs 47 fat 12.6
w/o nuts calories 251 protein 7 carbs 45 fat 6.6
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| About Jill
Jill Turvey, is a certified personal trainer & group fitness instructor who motivates, educates, and inspires people. Jill earned her Bachelor of Science Degree from Wayne State University in Detroit, Michigan. She continued her education and completed her fitness certifications through AFPA. Each year, Jill attended fitness conventions around the USA to advance her studies and gain new ideas and perspectives.
She is the founder of Team Fit where her wonderful team of 14 certified trainers focuses on personal training, group fitness, Pilates, yoga and nutrition to help transform people's bodies, minds, and spirits. Team Fit was founded in 2006 and continues to expand to new heights and territories to promote health and fitness. TF's sponsors range from surrounding cities, townships, school districts, colleges and hospitals in the Detroit Metro area.
Additionally, Jill is the Michigan distributor of NutraBio.com which manufactures all-natural proteins, vitamins and other supplements. Jill's supportive husband, Blake, supplies this incredible line in local health food stores and gyms.
Jill has two school-aged boys and lives in Macomb, MI. Besides fitness, she also enjoys re-inventing recipes in low-fat versions, biking and spending relaxing weekends with friends and family.
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