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Greeting!
2009 is off to a great start and hopefully it is becoming more of a habit writing it in your checkbook! In each edition of TF Times, I always insert motivational quotes that I come across. I do this to remind us of how important "mindset" is and how we must constantly see, breathe, and live with a great attitude, positive energy, hard-work, and enthusiasm. I encourage you to fortify your mindset by reading and listening to words that will strengthen your mind as well as your body as we go through uncertain times in life.
It is that time of year for us to think about the messy winter weather conditions that we will experience while in session. Rule of thumb, if your school district is closed for a snow day, all a.m. classes would thus be canceled and made-up at a later date. I schedule classes with a week break in-between each session for this reason. We only cancel evening/Saturday classes if the weather is severe. Your instructor will make that determination and place a call to you to advise you that the class has been canceled so please make sure that they have your phone number on their class roster. Please understand that we are thinking of you and your safety in weighing if classes will be hosted on these days. It is not worth getting stress out on your way to class.
Also, please be respectful and remember not to wear your exercise shoes to class. This goes for all of our classes at all of our satellite facilities. The salt and snow are not only messy, but it will damage the floors. It can also make the floor very slippery and cause one to fall. Please place all street shoes outside of the aerobic area until class is over. Or bring a lock for the locker room (if location applies).
Enjoy this month's edition of the TF Times. I welcome any feedback that you have and if you want to share a healthy recipe in the next issue, I would love to hear from you.
Happy Training,
Jill |
Zumba Expo Was A Hit!
Last weekend, Team Fit had the awesome experience to host a class at lucy at The Mall at Partridge Creek. Jennifer P. led the 30 participants in Zumba while Stacie J. whipped up protein shakes. Everyone left feeling energized from this exciting workout! Great job ladies! |
| "THE RESOLUTION SOLUTION"
It's time for your first New Year's Resolution check in! How is it coming? Are you on your way to a better you, or are you finding that your "mouth wrote paychecks your body couldn't cash". If the latter is true, you're not alone. All too often, we create goals in regards to self improvement with little thought as to the process it may require to achieve those goals. As we repeat this process, we begin to lose faith in our abilities to change our behaviors. It's time to take charge of our lives! It's time to create the new and improved you! Below are some tips as to how to set realistic, attainable goals and outline a realistic means by which to attain them.
Be realistic!
The biggest mistake people make in modifying their daily behavior is in biting off more than they can chew. Sit down and actually think about what you want to, and are willing to change. The "willing to" is the most important part. If you want to "lose weight", are you willing to commit to an exercise and nutrition program that may change your daily habits? Behavior change takes a great deal of personal commitment, often requiring a certain degree of sacrifice. Sometimes, seeking the help of a professional in the area of the behavior you want to change is a great way to establish realistic, attainable goals.
Write it down!
Something about writing down goals, dreams, ideas, whatever it is, makes it more real. Write down your goal, being as specific as possible. Try to avoid ambiguous terms like "try to get better." What does the word "try" mean to you? What does "better" mean? This written information should be visible to you daily. Put it at your desk, on the refrigerator, in your car, or somewhere else you can see it and be reminded.
Make it public!
You are more willing to stick to goals when you have a sense of accountability to someone, or a group of people. Create a supporting social network that not only knows of your intention to change your behavior, but is willing to help you. Get a partner who is working towards the same goals, make a bet, design rewards for attaining your goals, have fun with it!
All of the above will help you change the things in life that you want to change, making 2009 the happiest, healthiest year of your life! | |
| WINTER FITNESS TIPS
Now that we're entering the throws of winter, you still need to do everything in your power to avoid cabin fever! Continue to take advantage of your surroundings-don't let winter be an excuse to lock yourself indoors. No matter where you live, there are countless options to go outside and get moving (snowshoeing, skiing, ice skating, walking, running, or even playing in the snow with the kids).
When it comes to your health & fitness goals, don't get discouraged when you come along a bump in the road. Whatever the set back may be, just regroup, remember why you set out to achieve what you desire in the first place, and push forward!
Make a concerted effort to continue to eat your fruit and vegetables. When that thermometer drops, it's very easy to migrate towards that comfort food, but remember how beneficial a diet high in f&v will be. Eat a good breakfast and get at least 5 servings of f&v in per day.
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NEW YEAR; NEW U---SECOND SESSION BEGINS FEB. 16TH
(small group training)
Small group training offers specialized attention and personal, hands-on instruction while focuses on achieving ones personal fitness goals. This program consists of excellent guidance, a planned approach to activity, exercise correction, enthusiasm and lots of motivation. Nutrition logs and daily protein meal replacement shakes are included in this program. If you are looking to take your workout to the next level, consider this effective 6:00 am program. Offered M/W/F for four weeks. Class size is limited to 10 and sign up has already begun. Reserve your spot today! |
| COOKING CORNER -
BFF Salad
Salad - 6 Servings
Juice & rind of 1 lemon
½ cup freshly chopped Italian parsley
1 large pear, not overripe, cored and cut into 1 inch cubes
½ cup pomegranate seeds
6 ounces feta cheese, crumbled
1 avocado, diced into 1 inch cubes
Place half the lemon juice into a large bowl. Add the pears and toss to prevent from turning brown. Add the pomegranate seeds and cheese, and toss. Drizzle the remaining lemon juice over the avocado cubes and add to salad with parsley and lemon zest.
Dressing
1/3 cup fresh lemon juice
1/3 cup of your favorite olive oil
1 tablespoon Dijon mustard
1 garlic clove, minced
1 teaspoon sea salt
Freshly ground pepper to taste
Place the lemon juice in a small bowl. Gradually whisk in olive oil, when well combined add mustard, garlic and mix well.
Just before serving, toss salad with enough dressing to lightly coat. Season with salt and pepper.
***To make a meal out of it add fresh crab meat or shrimp!!!!!!
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Ooooo.....MY ACHING FEET!
I would like to take a little time and go over one important as well as simplest way to eliminate common foot discomforts that may lead to shin splints or arch problems - buying the right pair of shoes.
Comfort is not the only thing that you should look at when it comes to buying a new pair of fitness shoes. A good quality pair of cross-trainers with enough cushioning to absorb the shock of impact and the structural support to resist movement of the heel upon landing is essential. I recommend shoes be purchased at stores that specializes in athletic shoes; fitting the shoes late in the day (when feet are at their widest) while wearing the same kind of sock you wear during a workout will be to your advantage in finding the right fit for you. Purchasing them at specialized stores will enable you to ask questions to the sales associates about the shoe verses the type of activity you are participating in. Trying two or three pairs of different brands on and test the associate to his/her knowledge of the shoe: Does the shoe combine flexibility, function and support? Are they light-weight? Do they have arch supports? Don't be fooled into believing that the more expensive the shoe is, the less discomfort or stressing you will have. Nor purchasing the shoe from last years' clearance rack - there is probably a good reason as to why they are still there! |
COMMUNITY SPOTLIGHT
TF Client - Margo Schuch
Margo has been a Team Fit client since 2008. She is a teacher in the L'Anse Creuse School District and has been teaching for 23 years. Margo personal trains with Jill three times a week which has taught her drive, discipline and how important nutrition can take you the next fitness level. She also participants with a smile on her face in the 20/20/20 class with Chantell.
What do you enjoy about TF?
"I am doing things that I NEVER dreamed I could do. I have more energy and enthusiasm that I had 20 years ago! I can keep up with my grandchildren and have the goal of dancing at their weddings when that time arrives."
What do you like to do in your free time away from work and the gym?
Margo enjoys spending time with her wonderful and supportive husband, Tom, and with her three daughters and 7 grandchildren.
What are some quotes that you live by?
"One hundred years from now no one will care how much money I had, what kind of car I drove, what kind of house I lived in but...this world maybe a better place because I made a difference in the life of a child..."
"Live by love, though the stars walk backwards."
No matter what your age is, it is never too late to start an exercise program and live life to its fullest! | |
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| Save
$10.00 |
Are you looking for a good detox? Do those extra holiday calories have you feeling heavy, sluggish and bloated after all the indulging? Are you searching for ways to help you get back in shape and feel slimmer, toned and more energized? A detox is a great way to get "cleaned out" plus feel more energized. If you're making a significant change in your life, a cleanse can be a perfect way to kick start that process. Contact us to learn more or go to the company web site where Collatine and other supplement information is posted.
For a limited time, buy a month of Collatine for $30.00 and receive a month supply of Immune Guard free while supplies last. A $10.00 value. Place your order today! |
| Offer Expires: February 28, 2009
The information contained in the newsletter is provided for informational purposes only and is not meant to substitute for the advice provided by your doctor or other health care professional. You should not use the information available on this newsletter (including, but not limited to, information that may be provided by employees or independent contractors with Team Fit, Inc.) for diagnosing or treating a health problem or disease, or prescribing any medication. This is a legal disclaimer that needs to be inserted for purposes of people assuming that we are God and have packaged a miracle in a bottle that can heal and deliver people from their pain, suffering, discomforts, controlling ones appetite, etc. To sum up, consult with your doctor first before taking any new supplement. | |
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