| Next Session Dates and Programs |
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| Our current schedule of programs and session dates is located on the web site. Please remember if you have missed any classes, they would have to be made up prior to the end of the session along with prior arrangements. There are no carry overs to the next session and enrollment is non-transferable. Please contact me with any questions. |
NO BINDING GYM MEMBERSHIP NEEDED IN ORDER TO PARTICIPATE IN OUR PROGRAMS/PERSONAL
TRAINING SESSIONS. |
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| TEAM F.I.T. CAMP and F.I.T. CHALLENGE PROGRAMS |
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Next 4-week session of TEAM F.I.T. Camp and F.I.T. Challenge begins the week of February 8th. Join the campers already on board in these amazing programs. Space is limited to 11 in each camp. Offered M/W/F or T/Th mornings at 6 AM. Click on the links below for more information.
(m/w/f)
(t/th)
There is no "I" in team. There is no "me"? It doesn't matter whether you are first in a group or last in a group. It is all about unity and teamwork. |
| Join Our List!
If you haven't already done so and would like to sign up to receive our FREE monthly newsletter, simply click on the link below. |
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| CLASS PUNCH CARDS |
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Don't know what program to register for? Does your schedule fluctuate week to week? Don't fret...we do offer Class Punch Cards. Cards can be used at any location and for any program (some exclusions apply, see below). Pre-paid punch cards can be obtain via mail or on site at class, just by making prior arrangements. For $64.00, you will receive 8 class punches (which is cheaper than paying the $10.00 drop-in rate) and are good for 3 months from purchase.
* Punch cards are not available for use in TEAM F.I.T. Camp and F.I.T. Challenge.
* Space is limited in cycling programs, please check availability prior to class.
* Please remember to bring your punch card to each class or you will be charged the $10.00 drop in. | |
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| Jill L. Turvey Founder/Editor |
February 2010 |
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Greetings!
WOW, I can't belive it. We are already approaching the second month of 2010. Time certainly flies when you are having so much fun!
As part of my 2010 strategic planning and coaching, one of the questions posed to me was, "Who am I?" Have you ever really thought about this? Have you ever written out your answer?
This is...WHO I AM:
I am a motivated and inspired soul, constantly striving to be the BEST. I am a wife, mother, daughter and sister. I am a fitness entrepreneur who has a tough time hitting the "off" switch. I strive for greatness in all areas of my life. God blessed me with the gifts to educate, motivate and inspire people to optimal levels of performance. I enjoy other people's success as much as my own. I have an insatiable appetite for my work and the desire always to be better by staying focused on constant improvement..."always restless...never satisfied." I also have a thing for inspirational quotes..."and then some..."
I believe that working hard must be a core value to anything worth pursuing in life. I believe the key to success is to find significance in your daily work. When you are connected spiritually to a purpose and not afraid to live out that purpose, I believe you find the right path and the truth of your life. I believe that having the right teammates, support system, and mindset in place are critical for an organization's success. And finally, I believe that one must have Fortitude, a positive Attitude, Integrity, Trust, and Humility in order to achieve a "life worth living."
What about you? Have you found significance in your daily life? Do you put your whole heart and soul into your work? To have "soul" is to have everything, for it is the confidence within you about who you are, what you care about and what you deeply believe in. And, when you lead with your soul, you are your most authentic self and best able to face the highs and lows of daily living.
I challenge and encourage you to ask yourself "Who am I?" and to write with spirit, conviction and SOUL. We are all searching for significance as much as success.
I want to THANK YOU, my loyal client, member, colleague, friend or subscriber. TF's success would not be possible without you. My entire team is heading into this year "Fired-UP" with enthusiasm and excitement. I look forward to helping you create a significant and successful journey in the coming year.
Happy Training!
Jill L. Turvey
Founder/Editor
CPT, CGFP
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| New Spring Programs! |
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Now that you've worked on your lower body rhythm, its time to perfect the upper body! This is the original dance-fitness class taken to the next level. ZUMBA® TONING is an innovative muscle training program with the addition of light weight toning sticks. We use 1 1/2 lb, sand filled toning sticks, which are very similar to maracas. In a relatively short period of time, this challenging workout helps in building coordination and muscle endurance. This class is open to everyone, no previous dance or ZUMBA® class experience necessary. You will not only lose pounds and inches but you will have curves in all the right places as a result of this program. This exciting breakthrough Zumba toning program is designed to offer you a safe and yet very effective total body toning workout.
Class is hosted by Jennifer Paczas and begins on April 20th at Xtreme Fitness in Chesterfield Township at 8:00 pm. A FREE workshop will be hosted prior to session. Zumba toning sticks are available at a discounted, introductory price of $15.00/set (set sells for $20.00 else where) on the web site www.teamfitcorp.com or can be purchased on-site the first day of class; while supplies last. Space is limited to 25 participants. Take advantage of this popular and beneficial program.
 Drums Alive - is a brand new exercise program that brings together exercise and rhythmic drumming. This workout is dedicated for your entire body, mind and spirit and combines traditional aerobics with the powerful beat and rhythm of the drums. Drumming rhythms on your stability ball with drumsticks not only works your body, but frees your spirit. Drums Alive is a program that is adaptable for all ages and abilities. Debbie Jodzis will be heading up this awesome program in April. Look for it in the spring brochure due out on the web site on March 31st. Balls, drumming sticks and baskets are provided for. Space is limited to 15. Contact Team Fit to learn more. |
| From a Nutritional Side of Things........ |
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The B E S T Strategies for a Healthy Life
While coaching clients on-line & virtually on nutrition, I look forward to supporting you toward your health goals and nutrition success. See some of my simple suggestions below.
Breathing:
Learning to breathe correctly with consistency will provide our body a foundation for a healthy response to life's stresses. Taking time to breathe will support more oxygen to our cells and relax our nervous system. Try:
- 5 deep full lung and abdomen breaths every hour
- 5 deep breaths before every meal to support optimal digestion
- 1 deep breath when someone cuts you off in traffic or before responding to a situation
- 10 deep meditative breaths before going to bed
Elimination
We all do it, but what is normal? Some believe once a week to once a day is considered "normal". Having a bowel movement after every major meal is success. Also, you would like your elimination to be formed and float, this is a sign of great hydration and fiber intake. If you start to experience any digestive disturbances, consult a holistic health professional immediately. This is the core of your body, where major organs reside and do major duties or dooties (hee hee). What goes in must come out, and if you are not producing quality eliminations this can bring on other ailments and dis-ease.
Sleep
So, if you are waking in the middle of the night you are not receiving optimal rest. Your body recovers, restores, and revitalizes while you are at rest. Your bladder is also large enough to "hold it" until you wake, even if you drank large amounts before bed.
- Try taking 2 grams of high quality Omega-3 fish oil before bed
- Turn off all electrical devices 30 minutes before sleep
- Have a high quality protein shake before bed
Training
Our bodies are meant to move! We are not meant to sit at computers and in cars.
- Listen to your body and incorporate fun activity throughout your day
- Learn how to calculate your heart rate and find your optimal heart rate
- Listen to your favorite trainer
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| Exercise of the Month- An Abs Move You'll Go Bananas For! |
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Banana
Starting Position
Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.
Action
Keeping head between arms, slowly raise upper body and legs off floor to form a gentle banana-like curve. Hold for a slow 30 counts.
Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.
Muscles Worked: Abs, shoulders
Time Involved: 1-2 minutes
Body Benefit: A stronger, more defined core.
The core consists of muscle groups often ignored and underdeveloped, such as the back and abdominal muscles. In the process, it improves posture and eases back pain. |
| Client Question/My Answer |
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Question: If you are doing cardio and weight training on the same day, does it matter which one you do first?
Answer: Think about which aspect is most important to your workout: aerobic activity or strength training. Is your primary focus to burn as many calories as possible (aerobic activity) or build muscle (strength training)? If aerobic activity is most important, do it first because the intensity and duration could be diminished otherwise. If strength training is most important, do it first because the amount you can lift and how many reps/sets you complete can be affected if you are more tired. This will ensure optimal performance on the most important activity. (For example, someone training for a race would probably do aerobic activity first.)
Another thing to think about is occasionally alternating the order of activity. When you do the same exercises in the same order over and over again, your muscles get smart. They become efficient and aren't challenged as much, leading to plateaus in strength gain and weight loss. Every once in a while, change it up for a week or so and you should continue to see results.
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| Cooking Corner |
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Intense Herb White Bean & Tuna Salad
A Delicious Alternative to Everyday Tuna Salad
- 1 pound mixed greens ( I use a mix with arugula)
- 1 cup mixed fresh herbs (I like to use dill, parsley, chives & lemon thyme)
- 1 cup grape tomatoes, sliced
- 2 garlic cloves, minced
- 1 pinch red pepper flakes
- 1 can (6 oz) good quality albacore tuna packed in water
- 1 can (14oz) small white beans, drained
- 1 tablespoon balsamic vinegar
- Zest of 1 lemon plus juice
- Freshly shaved parmesan cheese
Combine together and enjoy! |
| Equipment For Sale |
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FOR SALE:
Are you ready for an intense, low body workout? Team Fit is selling slightly used professional rigid adjustable 7' slide boards. These are the real deal.....not the imitation "roll up" kind.
16" wide, ⅛" thick rubber non-slip surface underneath
can be adjusted every 6" to nearly halfway down the board
7' x 22" x ¼"
cut out handle for easy carrying
includes one pair of nonslip booties with each slide board
New slides retail at $186 + shipping and tax. Selling used ones for total cost to you of $109.00. Please contact Jill for more information (586) 709-2194 |
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Food Showdown |
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McDonald's 5-piece Chicken Selects Premium Breast Strips
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Wendy's 10-piece Crispy Chicken Nuggets |
| Scroll Down to See The Winner | |
Are "all-white meat" chicken nuggets all that healthy?
McDonald's now proudly offers all-white meat chicken strips, while Wendy's has used all-white meat chicken for years. Is all that white meat much healthier? See if you can guess which selection will give you more for your calorie buck, five strips from the golden arches, or 10 whole nuggets from Wendy's...
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The Low-Cal Winner
Wendy's 10-piece Crispy Chicken Nuggets |
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You could eat 10 nuggets from Wendy's and still eat fewer calories and fat grams than five super-sized chicken strips from McDonald's. Wendy's 10-piece (without sauce) contains a reasonable 440 calories, but is fairly high in fat (29 grams), due to the crispy, fried outside. McDonald's chicken strips are larger. When you eat just five, you're taking in 630 calories, 51% of your daily value of fat (33 grams), and 65% of your daily allotment of sodium.
You could eat 10 McNuggets for still fewer calories than the Chicken Selects (420 calories and 24 grams of fat). Whichever you choose, limit calories by using less dipping sauce. At McDonald's, most sauces (besides the 200-calorie-per-pack Creamy Ranch) contain between 50 and 70 calories each. All of Wendy's sauces vary between 28 and 35 calories per pack. | |
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For want of a nail, the shoe was lost. For want of the shoe, the horse was lost. For want of the horse, the rider was lost. For want of the rider, the battle was lost. For want of the battle, the kingdom was lost. And all for the want of a horseshoe nail!
- Old English rhyme
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Your smallest actions add up to something big
Everything you do makes a difference. Even if you're not on the front lines leading the effort, you have a contribution to make. Without your contribution, no matter how small, so many other things would never happen. The world needs what you have to offer. You have no idea how the simplest of your everyday actions can effect your child, and even people you've never met. Chances are, you'll never know. But if you're looking for a purpose to work toward, all you need is the desire and the right perspective. Define yourself as your task, and that's all you'll ever be. Define yourself as your contribution to your family, and suddenly you're a very important part of a bigger picture. The biggest pictures are the ones where there's room for everyone to be seen.
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| About Team Fit, Inc.
Team Fit offers the highest level of personal training and exciting group fitness classes. Whether you want to lose weight, lose inches, get stronger, increase your metabolism, improve your nutrition, or just improve your overall health and fitness, our expert team of certified trainers and strength and conditioning instructors are committed to providing the right "game-plan" for you to reach your goals. Regardless of your fitness level, our committed, friendly and devoted staff is here to transform you into a healthy and fit physic, inside and out. Zumba, Pilates, Hatha Yoga, kickboxing just to name a few of our effective group fitness classes offered. In addition, nutrition plays a critical role in getting your results. We can educate you on what foods to eat, how much to eat and when, how to grocery shop and eating to improve your energy.
Before beginning any fitness routine, please consult with your physician. 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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