Jill L.
Turvey,
Founder/Editor
Team Fit, Inc
July 2010
TF TIMES
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GREETINGS!
Happy
4th of July! As the holiday quickly approaches, I hope you and your
family are planning a special weekend filled with turkey burgers and
turkey dogs.
Just a reminder that
all MORNING classes hosted on July 5th will be canceled and therefore
made up at a later day; all EVENING classes will be hosted accordingly
to schedule. Please take note any class(es) that you have missed would
have to be made up prior to July 17th. Our Blog Page indicates
what programs are "sold out" and therefore, can not accommodate any
make ups. A current summer schedule can also be viewed on our web
site.
I
read a powerful quote this week that I would like to share:
"We
cannot get to where we dream of being tomorrow unless we change our
thinking today." - Albert Einstein
This
quote is the essence of what it's all about: hope, belief,
dreams, hard-work, and mind-set. Yes, mindset. If you truly want to
change certain aspects of your life (ie, your fitness, your health,
your nutrition, or anything for that matter), you must fuel your
mindset with positive thoughts and a strong mindset. This is
influenced by who you surround yourself with, what you read, how hard
you train, the environment in which you live and work, what you watch
on TV, and how successfully you can overcome limiting beliefs in your
life.
My
friends, dream big....train hard...think positive...and strive to be
your best!!! If you can believe it, you certainly can achieve it.
Jill
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Shake
What Your Mama Gave Ya!
By Cassie
Piercey, contributing writer for the San Diego News Network and
Communications
Manager of efi Sports Medicine
 Resistance training - and
I don't mean "resisting" training - means going back to the basics.
Picture yourself doing high school physical education kinds of
exercises (based on using your bodyweight as resistance) and there you
have it.
Resistance
training is a common phrase in the fitness world. By definition,
resistance training is a form of strength training where resistance is
applied to a muscle to stimulate growth of muscle fibers with the goal
of increasing strength, body mass, and/or muscular tone, and endurance.
People often think
of these exercises as training with dumbbells and weight machines.
Today, the latest trend in resistance training is using what you carry
around every day, your bodyweight. Using bodyweight as resistance is a
proven effective and excuse-free workout. You don't need a gym or
high-tech weight machines - all you need is you! Incorporating
resistance training exercises into your workout regimen two to three
times a week can reap the following benefits, according to the American
Council on Exercise:
1. Increased bone and
muscular strength, which decreases your risk of injury, coronary
disease and osteoporosis.
2. Increased muscle
mass, which boosts your basal metabolic rate, in turn, increasing the
number of calories burned at rest, making it easier to maintain your
ideal body weight.
3. Resistance training
makes doing everyday activities, such as picking up a child or
groceries, easier and less taxing on the body.
"If someone wants to
become functionally strong, the body doesn't care what it's pushing,
pulling or lifting," said Jeff Groh, owner of Authentic Motion, a
functional personal training and education company in San Diego. "It's
the intensity, volume, speed, force, and so on that you tweak in order
to get the results you're looking for - whether it's strength or
endurance." Groh, a certified health and fitness specialist from the
American College of Sports Medicine, uses bodyweight training with
clients of all ages to help restore healthy joint function and enhance
overall body movements.
Since the human body moves functionally in multiple planes of motion,
Groh notes, static weight machines, which tend to work isolated muscle
groups, limit your body's natural motion and your ability to activate
all muscles - big and small. "If you think that weights are necessary
for strength and muscle development, take a look at a rock climber and
you'll see all the little defined muscles that are typically neglected
when you do isolated training with weight machines," said Groh.
Naysayers who think
the burn of a bodyweight-based exercise pales in comparison to lifting
heavy weights may want to think again. The bodyweight training trend
also makes fitness more accessible to the masses by allowing fitness
professionals to provide their services outside of health clubs with
minimal to no equipment.
Jill's P.O.V.
The biggest benefit to bodyweight
training is you can do it anywhere, anytime - and it's fun.
Bodyweight movements can help prevent injury and imbalances down the
road. Bodyweight resistance training goes beyond strengthening and
toning the body. It also helps us become more adept at performing
everyday functional activities.
Bodyweight training is popular among people
who are generally uncomfortable in the gym and who want to exercise
efficiently in the privacy of their own home or at a local park.
However, bodyweight training isn't for everyone. If a person has
certain imbalances, problems with coordination, joint pain or other
physical limitations, then using weight machines may be more beneficial
for stability. That is why at Team Fit, a effective "game plan" is
drafted out for each client prior to a personal training session with
us. This is someones
life we are working with. Careful examination of any and all
pre-existing conditions and limitations will help aid in a proper
"agenda" of exercises with awesome benefits!
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 Zumba Corner w/ Jennifer
HI
ZUMBA PEEPS!
CLASS INFO
In case you haven't
seen, all Zumba classes are only $36 for the summer sessions. Summer
session II is getting ready to start so make sure to register now! If
you sign up for 2 classes it is only $58 (what a steal). Or, if
vacation plans have it so you can not commit to an entire session,
check out our summer discount fees on class drop ins and pre-paid Class
Punch Cards.
I am excited to
announce that I will be taking over the 2nd summer session on Monday
nights at Xtreme. Nancy "G" is taking the summer off and will be back
to party with you this fall. I am also sad to announce that there will
not be an Aqua Zumba class on Sundays for the summer. We are looking at
new locations and will keep you posted on any changes.
IMPORTANT
REMINDERS
Please remember that if a
class is sold out, you are not able to make up a class at that
location. Please contact me (teamfitzumba@yahoo.com) PRIOR to making up
any sessions so Jill or I can approve it and let the instructor know
you will be in their class.
WHAT's NEW
I am very excited to
announce our new location Brickhouse Health and Fitness located on
Grosebeck at Cass Ave. in Mt. Clemens. Zumba will be hosted Tuesdays
and Thursdays at this location so come check it out. Classes will be
taught by both me and Christie. You can view the entire schedule on
the web site or request a paper brochure next time you are in class.
Please take note that the June 29th free class at Brickhouse is SOLD
OUT so please make sure to register right away for the 6 week session
that starts the following week.
We also have 2 new instructors
on our Zumba staff, so please welcome Christie and Angie (you will be
able to read more about them on the blog in the coming months. Make
sure you check out all about our AWESOME Dru currently on the blog by
clicking HERE). |
TEAM F.I.T. CAMP
July 19-August 13
m/w/f @ 6-7 am
PRE-REGISTRATION
HAS BEGUN
FOR THIS LAST
SUMMER SESSION
Boot Camp Workout + Nutritional Counseling +
Supplements = RESULTS
TEAM
F requency
I ntensity
T ime
"TEAM F.I.T."
Boot Camp is 4 weeks of Calorie-Crushing Workouts! The next "TEAM
F.I.T." Boot Camp starts July 19th and runs through August 13th! It is
never to late to become a "Camper".
Looking to lose
inches and pounds in 4 weeks?
Want to join a
great group of men and women who will help keep you accountable?
Is core strength
and posture important to you?
Want Jill Turvey to wake your sleepy tail up at 6:00
a.m. with a GREAT outdoor workout?
Have nutritional questions? What
the heck is a "mini" meal?
Want to earn back 1/2 of your enrollment costs? Loss the most weight
in the camp and you will!
CLICK HERE TO
SEE WHAT BEING A "TEAM F.I.T." CAMPERS IS ALL ABOUT
For over 1 ½ years, Team Fit and Jill Turvey have been changing lives
with the "TEAM F.I.T." and F.I.T. CHALLENGE Camp Programs. Started
in December 2008, "TEAM F.I.T" Boot Camp now averages 23-27
participants per month and has inspired over 100 individuals towards
health and fitness. Session after session, these programs sell out so
DON'T delay in YOUR registration! There is no doubt that this outdoor
camp is like no other in Metro Detroit. Come and see for yourself!
Next Cycle: July 19 - August 13
Enrollment Dues: $120.00; or
$110.00 for returning "camper"
Veteran Camper's Friend Incentive: Congregate 2
friends to register and your enrollment is FREE!
Call Team Fit at (586) 709-2194 to sign up or
CLICK HERE for More Information
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Client Question/My Answer:
Q:
Sometimes I get cramps in my legs at night
and it awakes me from sleep. I have to get up and walk around for
awhile until they go. I normally exercise in the mornings before work.
A:
A night leg cramp is a painful tightening of the calf muscle that comes
on suddenly and lasts for a few seconds to several minutes. Night leg
cramps are not related to sodium intake, although dehydration and a low
potassium intake can be contributing factors. The exact cause of leg
cramps is unknown, but possible causes include overexertion, failure to
stretch, prolonged sitting, medication side-effects and a variety of
medical conditions that interfere with blood flow. See your doctor if
leg cramps are frequent or severe, but in the meantime, stay
well-hydrated and eat a high potassium diet.
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Follow Us on Facebook.........
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If so, we would love to have you in our network.
Click the above icon to view our profile and become a "friend" |
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| Save $2.00 |
The BEST
value is to register for an entire 6 weeks session, however, we
understand your busy summer schedule that is why we are offering this
coupon! Summer drop in rate has decreased! All summer class drop ins
are now priced at $8.00/class instead of $10.00. Or, purchase a Class
Punch Card for $56.00 (8 classes). From the popular Zumba programs to
stress relieving yoga classes. What ever; the choice is yours!*
Promotion is good at any Team Fit location. Don't let Summer seize
your fitness routine!
Please
understand that programs do sell out and therefore, punch cards would
not be valid on those programs. The Blog Page of web site is updated
daily to indicate sold-out programs.
* Punch Cards and drop ins are
not valid towards 6am Boot Camps
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| Offer Expires: August 30, 2010 |
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| "Your Bladder is
Big Enough to Hold It"
 One
of the main issues that can prevent fat loss is waking up in the middle
of the night to use the restroom. It is very important that your body
receives REM sleep. When you sleep from 10 pm to 6 am, your body goes
into recovery, restore, and refuel mode. If you wake up in the night
time and disrupt this process, it leaves you feeling tired in the
morning and as a result you grab that extra cup of caffeine and start
the cycle all over again. Scientists have found there are seven types
of brain waves. The most commonly known are as follows:
· Delta state - when you are in a very deep sleep.
· Theta state - still asleep, but mostly dreaming, you're very
relaxed; you can also access this state when you're in meditation.
· Alpha state - you're awake, but relatively quiet, the gateway
between left and right brain is open, you're in what is called the
'whole brain' learning state.
· Beta state - when you are wide-awake where you can think of
many things at once. Beta is where you also experience stress, tension,
depression, self-doubts, and emotional outbursts. It's where you
experience negative thinking. Beta is left brain driven. Spending your
entire waking-life in Beta is like driving your car a thousand miles in
first gear. You'll eventually get to your destination, but it will
take an eternity, and you certainly won't enjoy the journey.
As you can see, if you are in a state of stress your body goes into
fight and flight mode. There are many things that can be done to ensure
that you are getting all the rest you need by reaching your Alpha and
Theta states. From creating the right "sleep" environment, getting
yourself in a routine as well as limiting food and beverages prior to
bedtime will help you create a better rest. You may also what to try a
natural approach with herbal teas like ones that include Chamomile
which slows the nervous system and promotes relaxation (always consult
your health care provider, use herbs and other supplements only as
directed, and make sure to read labels). |
Cooking
Corner
I like serving this with a
light mixed green salad for brunch or lunch.
2 Servings
· 4 large eggs
· 2 egg whites
· ¼ cup fresh chopped basil
· ½ cup grape tomatoes, quartered
· ¼ cup feta or goat cheese
· Salt & pepper to taste
· Zest of 1 lemon
Heat omelet pan to med low, spray with olive oil.
Wisk eggs and egg white until mixed well, add to pan. Heat eggs and
stir when they start to cook season with salt & pepper. Once the
eggs are almost cooked through add the tomatoes and cheese, place under
the broiler to just melt the cheese.
Garnish with fresh basil and lemon zest.
View more of Jill's recipes on the Blog Page by CLICKING HERE
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| About Us
Team Fit launched its existence in 2006. Only two short
years later, Team Fit was selected to be a member of NERPA, (Northeast
Recreation and Park Association) which was a great honor. Our aim is
to have our clients not only achieve their fitness goals, but to have
their self-image be positive and healthy. It is not about how you
look, but how you feel about how you look.
Jill Turvey is a certified personal and group trainer who
motivates, educates, and inspires people. She is the owner of Team Fit
in Macomb, MI where she and her certified trainers focus on personal
training, cardio fitness, Pilates, yoga, and nutrition to help
transform people's bodies, minds and spirits.
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