586.709.2194
Mission
Statement: To fulfill students'
fitness goals in a safe and effective way. We will treat every client
with respect and dignity and not let outside factors conflict in our
ability to train successfully.
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| GIFT CERTIFICATIONS AVAILABLE! |
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TF
TIMES - June 2010
Jill L. Turvey
Founder/Editor
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| Summer Session Start Dates |
 PLEASE MAKE SURE THAT YOU DOUBLE
CHECK THE START DATE OF THE CLASSES YOU REGISTER FOR THIS SUMMER.
THERE ARE SOME PROGRAMS THAT DO BEGIN JUNE 1ST AND OTHERS THAT BEGIN
JUNE 7TH
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GREETINGS!
I hope you
are enjoying this great weather we are now getting here in Michigan! I
love this time of year.
Great
things have been happening over the past 2 weeks with Team Fit. May 1,
2010, Henry Ford Macomb Hospitals opened their newest facility located
at 23 Mile Road and Schoenherr Roads in Shelby Township. This facility
is not only massive in size, every detail that went into this
project was been properly planned, executed and completed. Henry Ford
Macomb Center for Weight Management is a division of Henry Ford Macomb
Hospitals which experts create personalized, non-surgical weight loss
programs based on each patient's needs and focus on keeping the weight
off. Team Fit and Henry Ford Macomb Hospitals reinstated its contract
together to offer an array of programs for their
staff/patients/community at this campus by hosting wellness programs to
furthering their weight loss. Numerous of Team Fit's instructors will
now be stationed at this beautiful and spacious site to conduct class
like fully figured yoga, pre-natal yoga, Zumba, cardio camps and cancer
care stretch programs. This is something that I am very anxious about,
believed in, proud of and have dreamed of for quite some time.
Since opening in 2006, Team Fit has grown to new heights, directions
and platforms. Even with the economy slowing down, we have surpassed
all doubts and hesitations that some have mentioned. I could not have
done it without all of our loyal clients, trainers and sponsorships and
I THANK YOU FOR YOUR CONTINUAL SUPPORT!
What
drives you to be great? Regardless of your business, dreams, and
desires, let's use the traits of a champion and apply them to our
lives. As we all strive for improving our "game", here are some of the
my answers that drive me:
Focus.
Let's face it. Many
of us are under stress and striving for balance and harmony in our
lives. The ability to focus and endure the tough times allows you to
stand-out. You can achieve improved focus by concentrating on elements
you can control and not spending time on those you can't control.
It goes hand-in-hand
with focus but if you do the small things and pay attention to the
details of your work, than you are more likely to be successful. Do
you strive for detail? Do you follow-up to complete a project until
the very end? Are you good at communicating messages to staff or your
team? What areas can you improve upon to enhance this area of your
life?
Believe.
You must believe you
can do something. Sometimes we don't know how we are going to get to
where we want to go or what it's going to take to get there. I love
saying "For what your mind can believe, you can achieve." Write down
your intentions and start to believe that you can achieve anything you
so desire. Surround yourself with a great team and work towards your
burning desires.
Passion.
Play with passion and
positive energy and it will rub-off on all that you touch. Passion
breeds enthusiasm and enthusiasm develops a positive energy. A
positive energy attracts success. Play the game to win and not to "not
lose." In times of fear, struggle, and challenge, it is critical to
focus your attention inwards and find the inner spirit that guides
you. If you are in the right place, you will find your passion that
drives you to deliver consistently
Positive
Mindset. Enough said!
Relax
& Rejuvenate. One of the hardest things to do when you are
driven is to actually take time "off" from your mission. When doing
something you love and are passionate about, it is often easy to work,
work, work. My encouragement to you is to strive to take time away
from work. Get a massage, take a yoga class, set boundaries with your
time, schedule in your workouts and vacations into your calendar,
discover a hobby, read a good book, or even take a nap. Give yourself
permission to pamper and take care of yourself. We all need to
occasionally step away from the hustle & bustle of everyday life.
This will re-energize you and allow you to thrive in all aspects of
your life.
As you
work towards achieving balance and harmony in your life and business,
remember the traits that champions use to stay hungry for success.
These are just some of the traits that I believe are critical to derive
great results in your life. Keep your eye on the prize and stay
focused on whatever it is you so desire.
Regardless,
I encourage you to keep balance in your own life and do all that you
can to take care of yourself first, so that you than can take care of
others. After all, if you are hurt and on the "sideline", you aren't
going to be able to maximize your effectiveness.
Peace &
Blessings,
Jill
Jill L. Turvey, CPT, CGFI
Owner, Team Fit, Inc.
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| TEAM F.I.T. BOOT CAMPS |
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TEAM F.I.T. CAMP
M/W/F 6:00-7:00 AM
Next Cycle Starts June
14 to July 9
4 week session $120.00 BEST
RATE!
3 week session $99.00
(PRE-REGISTRATION
HAS BEGUN!)
· Are you looking to lose weight and
feel great?
· Are you stuck in a rut and want a new routine for your fitness?
· Would you like to start and finish your exercise routine before your
crazy day even gets started?
GREAT ENERGY
CHALLENGING WORKOUTS
NOTICEABLE RESULTS
READY... to accelerate your results and have some fun while doing it.
ENLIST NOW... and we can do it together!
The Package Value of "TEAM F.I.T." Boot
Camp offers YOU:
4-Week
Program (3 days/week) of fun, challenging, calorie-burning workouts! Monday, Wednesday, and Friday mornings from
6:00-7:00 AM we meet for a great workout at Xtreme Fitness in
Chesterfield Twp. Get the metabolic boost first thing in the morning
and keep it burning faster throughout the day! Working out in the
morning is a great way to burn calories all day long.
Nutritional Guidelines:
Each "camper" will receive a Boot Camp Reference "bible" which contains
nutritional education, tips on healthy eating, and sample menu's to
encourage a clean and healthy diet. The nutritional guidelines will
help boost your metabolism and lose those extra pounds during the
4-week training program. A dietary log book will also be given and
monitored on a weekly basis by Jill.
Coaching
emails and support from Jill:
You will receive text
messages/emails to help turn your goals into a reality. As well as any
questions you may will be quickly answered.
Pre and Post Assessments:
Take your BMI
Measurements; assess your overall strength and cardio endurance before
and after the 4-week program. This is a
great way to see results and learn about your fitness level.
Daily
Protein Meal Replacement Shake:
Every meeting day, you
will receive a great protein shake to further your results.
Price:
Similar programs cost
$250.00 for a 4 week total program. Our program delivers results for
$120.00. This includes all Boot Camp workouts, the nutritional
guideline manual, support & coaching from Jill, your pre & post
assessments, many surprises along the way, and lots of fun & good
times!!!! Re-enrollees receive $10.00 off enrollment (if enrollment is
within 4 months). VETERAN CAMPERS....congregate 2 friends and YOUR
enrollment is FREE*
 * accompanying campers must register for the full 4
week program in order to receive free enrollment
6:00-7:00 AM
6:30-7:30 PM
Two days a week/4
week session $85.00
Next Session June 15 - July 8
F.I.T. Challenge is a great way to
begin boot camps! Offered twice a week (either 6:00 am or 6:30 pm) at
two conveniently located facilities. This program takes the best of
everything and throws out the stuff that doesn't work resulting in the
F.I.T. Challenge. F.I.T. Challenge is a strength and condition program
designed for everyone from the elite athlete to a beginner who hasn't
worked out in years. F.I.T. Challenge is not a specialized fitness
program, but a deliberate attempt to optimize physical competence in
each of ten recognized fitness domains. They are Cardiovascular and
Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed,
Coordination, Agility, Balance, and Accuracy. As a F.I.T. Challenge
member, you will never know the workout until that day. Anyone and
everyone can and should participate. The unique training systems of
TEAM F.I.T. CAMP and F.I.T. Challenge combine to make undeniable
results. Complete with this program are daily protein meal replacement
shakes.
MORNING CAMPS:
CLINTON TWP.: T/TH 6:00-7:00
AM: June 15-July 8 (last session
until Fall)
(hosted indoors)
Location:
ConCORDE SWIM & HEALTH CLUB w/ Jill Turvey
(M-59; S of Gratiot Ave)
* Showers/full locker rooms available for your convenience at no extra
charge.
EVENING CAMP:
CHESTERFIELD TWP. T/TH 6:30-7:30 PM: June 15-
July 8; second session: July 20- Aug. 12
(hosted outdoors)
Location: XTREME
FITNESS w/ Beth Oakley
(M-59;
N of Gratiot
Ave.)
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| Clients'
Questions/Jill's Answers |
Question:
Is the cardio tracker accurate in how many calories it says I have
burned? I noticed that most of the time it differs from what my
treadmill says.
Answer: Cardio machines are also
estimating your calorie burn. Some can be more accurate than
others--for example, if you input variables like your age, height,
weight, and gender. However, even the actual machine you use tends to
be inaccurate--and some overestimate calories burned by up to 30%. The
key word is "estimates". Estimates are always a problem because you
never really know how hard a person is working. For example, two
different people could go on a 2-mile walk at a speed of 4 mph, and
that could be very easy for a fit person (so they'd burn fewer
calories), yet very difficult for a beginner (so they'd burn more
calories). Because these exercise trackers don't really know how hard
you are working, the estimates can be a little off.
The best way to monitor calorie burn is to wear a good heart rate
monitor. This works better because your heart rate is an accurate
measure of how hard you are working, and is directly related to oxygen
consumption during exercise (which is the true predictor of calories
burned, but you'd have to visit an exercise lab and be hooked up to a
machine for that kind of accuracy).
Question:
How do I know how many calories I burn doing Pilates? Does it count as
cardio or strength training?
Answer:
Your Pilates workout is a great way to
improve general fitness, and will definitely burn some extra
calories--but not as many as traditional aerobic exercise. And it won't
provide the same cardiovascular conditioning benefits as aerobics, even
if it does elevate your heart rate quite a bit. Aerobic exercise has
heart-healthy effects because of the unique way it forces the
cardiovascular system to provide extra oxygen and blood flow to the
muscles. So, we encourage people NOT to replace traditional aerobic
exercise (running, walking, biking, etc.) with other things that serve
different purposes. Better to do both, if possible.
It's almost impossible to estimate how many calories a given person
would be burning due to the many individual variables involved. Since
any stock formula is bound to be significantly off for the majority of
people who use it, and since overestimating calories burned is just as
unhelpful as underestimating calories eaten, we recommend that people
just consider the calories burned by these kinds of activity as "extra"
calories they are banking for those days when things don't quite go as
planned.
Question:
What is the best way to get rid of belly fat?
Answer:
To get rid of belly fat, look at the previous answer. It comes down to
eating lean. The key points of eating lean are:
Cutting out processed food.
Replacing processed food with non-processed food, like lean meat,
vegetables, and fruits.
Eating smaller portions but eating more meals. Ideally, you want to eat
five small meals a day. Examples of small meals include nuts and fruit
or meat and vegetables.
Make meals the night before and bring them into work. This way, you
will not be tempted and cannot use the "I didn't have any food so I had
to drive through McDonalds" excuse.
Lastly, you must be disciplined. The people who really want to cut
belly fat will stick to their lean diet. Cheat meals are going to
happen - don't dwell.
If you
have a question that you would like Jill to answer, please submit to teamfitcorp@yahoo.com
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| 4 Stress-Busting Moves ~WebMD |
| Quick quiz: You're ready to scream
after the end of a hectic workday, but a long list of must-do holiday
tasks still loom ahead. You fight traffic to get to the mall where
someone cuts you off to grab the last parking space. You need stress
relief and you need it NOW! What's your best option?
A. Scarf down the box of
chocolates you've been saving for just such an emergency.
B. Go home and melt into a hot bath.
C. Head to the day spa for a pampering massage.
D. Hit the gym and crank out 20 minutes on the treadmill.
The answer: D. We don't recommend such
intensive chocolate therapy. And while massages and long soaks in the
tub may feel great, exercise is the best long-term de-stressor!
But cardio isn't the only type of
exercise that can ease stress. Mind-body exercises, like yoga and tai
chi, are also great stress relievers.
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| PREFERRED EMAIL AWARD |
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 Team Fit
was named a 2009 Constant Contact All Star in its professional email
marketing and distributions efforts. We are recognized for
our continual, excellent works in keeping our growing business informed
in a professional manner by delivering engaging information that
clients are eager to receive, open and read. "You stayed in touch with
your customers or members with regular email communications. You made
sure your list was up to date - and that everyone on it gave you
permission to send them emails".
WAY TO GO!
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| Class Make Up Policy |
| Summer is finally
approaching and so are the vacations! We understand your busy life
that is why we have a make up class policy in place. Our policy is
simple. If you miss a class, please let us know what class you would
like to make up in by viewing our current schedule which is posted on
the web site under Group Fitness Classes or in our paper brochure.
After you have made your selection, simply email us at teamfitcorp@yahoo.com
letting us know so that prior arrangements are made with the
appropriate instructor. That way there, I can give you "clearance" and
the trainer can look for you in class. Please be reminded that some
programs do fill up so try to have a first and second choice option.
It could be another class format you did not originally signed up for
or even at another facility. A great time to try something new! (Zumba
Toning, F.I.T. Challenge and TEAM F.I.T. CAMPS are excluded). You must
make up any missed class(es) within the same 6 week session period so
please do not wait until the last minute.
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| Follow TF |
If so, we would love to have you in our network, so become a
Fan of or follow Team Fit today! Go to www.facebook.com and search "Team Fit."
We look forward to hearing from you soon!
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| Contact Information |
If you need assistance in registering for an upcoming program
or other up to date information, please do not hesitate to contact us.
We are readily available to answer all of your questions to be sure
your registration is complete and your spot is reserved. On-line/phone
registration is now available by contacting us at (586) 709-2194 or by
visiting our web site at www.teamfitcorp.com
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| Join our Mailing List!
To be placed on our FREE monthly distribution list, please click on the
above link. Newsletters contain recipes, fitness/wellness articles,
program details and upcoming event information. |
| Team Fit's Blog |
Find out the last minute changes regarding programs and special
announcements by viewing our Blog. We have also created this page so
you will be informed if a specific program has sold out and/or
canceled. Page also contains recipes, fitness articles, newest
additions to our "team" and other wellness information. You can check
it out by CLICKING HERE
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| Exercise Tip of the Month |
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 Low Mount Crunches
Starting Position:
Loop band around a low wall mount or a bench
no more than 1 foot off the floor. Lie with fixed point behind you,
knees bent, feet flat. Bend arms to hold the end of the band above your
shoulders.
Action
EXHALE: Keeping hands above shoulders, curl torso off the floor into a
crunch. INHALE: Slowly lower to start without resting to complete one
rep.
Special Instructions
Make it harder: Scoot farther away from your mount and/or extend arms
straight back near your ears. Make it easier: Stay close to the mount.
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| Cooking Corner |
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Seafood
Panzanella Salad
4 servings
1 lb med size
shrimp, peeled and cleaned (you can use mix of calamari, scallops,
shrimp or clams)
8 ounces crusty
multi grain bread, cubed and baked until crisp, about 5-10 minutes at
350 (spray with olive spray and season with garlic salt)
2 large peppers
(yellow, orange or red), seeded & sliced in thin strips
2 cups arugula
1 medium
cucumber, seeded & sliced thin
1 pound cherry or
grape tomatoes, cut in half
1 cup chopped
fresh basil, oregano or thyme (I use all)
Salt & pepper
to taste
1 tablespoon
fennel seeds
Zest & juice
of 1 large lemon
3 tablespoons
white balsamic vinegar
½ teaspoon honey
1 tablespoon
dijon mustard
¼ cup olive oil
Preheat grill to
high heat
Place shellfish
in a grill basket, season with salt, pepper and fennel seeds. Grill on
medium high to high heat for about 4-6 minute until just cooked
through. Set aside to rest.
In a large
shallow bowl place arugula, peppers, cucumbers, tomatoes, bread cubes,
and herbs. Toss well.
Mix lemon juice, balsamic, honey, dijon and olive oil, shake well and
pour over salad, toss. Add seafood and lemon zest. Enjoy!
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| Motivational Quote of the Month |
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The mighty oak
was once a little nut that stood its ground.
- Unknown
Believing in yourself no matter what
On July 24, 2004, there was a 0% chance of rain in Cincinnati. No way
was it going to rain, according to the people who should know best. You
know what? Despite millions of dollars worth of sensors, computers, and
forecasting systems, the weather experts were wrong. It rained, against
all odds. This is not a criticism of weather people. It's just a
reminder of all the people who were given 0% chance of making it by the
"experts," but who succeeded anyway. Whenever accomplishments are on
the line, there are always voices whispering, preaching--even
shouting--that it can't be done. Sometimes, that voice is coming from
inside our own heads. If you're having doubts about your abilities,
just remember: How many times have the naysayers been proven wrong? No
matter what anyone says--no matter what you might believe--it can be
done. The nut can become a tree. There's always a chance of rain.
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