November/2009
Jill Turvey, Team Fit
Founder/Editor |
|
|
|
Greetings!
What are you most grateful for? In just a few weeks, we will be celebrating the great holiday of Thanksgiving. Thanksgiving allows us to stop, slow-down, and celebrate all the blessings in our life. Between spending time with family, holiday decorating, and festivities, Thanksgiving is by far, my favorite holiday of the year.
The next session of classes begins November 2nd. There have been some updates on the schedule, so please make sure you see the Update and Event Planning Section below (pre-registration has always been advised to reserve your spot). Our Friday After Thanksgiving Workout Program/Canned Food Drive has been of great talks! I hope everyone of you get involved with this charity event. What a great time to reach out to those in need and get in an awesome workout to shed those extra calories we indulged in the day before.
This month's article focuses on the introduction of Tai Chi and a better understanding of how this vital program relates to life. Enjoy this edition of the TF Times. It is chock-full of information and I think you will like it!
I wish you a wonderful Thanksgiving and hope that you have a great time spending time with family, friends, feasting, and relaxing also.
Peace and love,
Jill
Jill L. Turvey, CPT, CGFI
Owner, Team Fit, Inc.
|
Meditation in Motion - An Introduction to Tai Chi
As a low-impact exercise, Tai Chi is great for people with joint problems because it actually helps build connective tissue and improve circulation. This form of exercise improves balance and posture, by emphasizing correct form with each movement. Instead of developing bulky muscles and brute force, exercisers tackle tension and stress while improving body awareness.
Sometimes called "meditation in motion," Tai Chi is a series of soft, flowing movements choreographed into a slow routine. Tai Chi revolves around a series of movements called "forms" which can last anywhere from five to 20 minutes. Each specific movement corresponds with either the inhalation or exhalation of a deep, gentle breath. This coordination of movement and breath is believed to free the flow of "chi" (also spelled "qi"), a life-force energy that when blocked, purportedly can cause stress and illness. By improving the mind/body connection, Tai Chi brings the yin and yang of a person back into natural harmony, exercising emotions just as it does the muscles.
There are many different styles of Tai Chi, each named after the different families in China that perfected them. Some of the most common styles include Chen, Yang, Wu, and Sun. These different styles use distinctive paces, stances, and movements, but all emphasize the same basic principles.
Although there are videos available for purchase, it might be best to take classes, often taught by skilled instructors with years of experience. This master will be able to lead you through the forms and help correct you along the way. While some learning centers require certain clothes, most classes can be taken in everyday sweats with other beginners. See the schedule below for more information regarding this extraordinary and beneficial class.
| |
| Featured Events/Schedule Updates |
click here to view full schedule |
|
Friday After Thanksgiving
Workout/
Canned Food Drive |
|
| From November 25-28th, there will be no regular scheduled classes due to the Thanksgiving holiday. However, Team Fit will be hosting a BLACK FRIDAY workout program in exchange for your canned good donation. On November 27th from 8:30-10:30am, there will be something for everyone. Kick-boxing, Zumba, strength training and some much needed stretching will all be on the agenda. Since space is limited, this event is on a pre-registration basis only which begins on Nov. 2nd. For more information, please CLICK HERE
or contact us directly at (586) 709-2194.
Every little bit helps for those in need.
| |
| Cycling Update! |
|
|
Our Cycling Challenge program is back on schedule!
Monday 5:30pm
Tuesday 8:00pm
Friday 9:30am
If you have not registered yet, please do so since space is very limited at this point. Rev up your metabolism to get you ready for the holiday season! Cycling classes burn ~500 calories/class!
This class allows you go at your own pace, and set your own resistance level. There are no complicated moves to learn, so regardless of how fit, flexible, or coordinated you are, you can get a great workout. Cycling is also a low-impact exercise, which is much easier on your joints than other activities such as step aerobics or running.
| |
| Tai Chi @ Xtreme Fitness |
|
|
Our Tai Chi program led my Melissa Zwicker will be hosted this next session at Xtreme Fitness on Saturday mornings at 8am and begins Nov. 7th.
Pre-registration is advised to make this program run accordingly. | |
|
LEVEL II
led by Bret Fogle of the U.S. Coast Guard |
|
|
|
F.I.T. Challenge is our advanced level of Boot Camp style fitness training. This intense and dynamic program is for individuals that completed Team F.I.T. Camp and for an early morning advanced training to get you ready to conquer the day.
As a Helicopter Rescue Swimmer, Bret has what it takes to lead the participants in a high impact, results orientated program. For his profile, please visit the Blog Page of the web site by CLICKING HERE
Scroll down to view more details regarding this amazing program.
| |
|
|
|
"TEAM F.I.T." Boot Camp
with Jill Turvey, CPT, CGFI
Only 1 Cycle Left Before the New Year!!
Get focused & stay on track by joining the November/December Cycle Today!!
Next cycle: November 16 - December 18
(no classes running the week of November 23rd)
4 week session; 3xs week for $120.00 (re-enrollees receive $10.00 off)
DISCOUNTS: 10% off all supplement and protein sales, enrollment in any other of our fitness programs, personal training sessions and aerobic class punch cards.
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? IF YES, THEN TEAM F.I.T. FOR YOU!
The Package Value of "TEAM F.I.T." Boot Camp offers YOU:
4-Week Fitness 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 Township. 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.
Daily Protein Meal Replacement Shake - At the end of each workout, you will be given a nutritious, yummy and satisfying protein shake. This convenient shake is great for a quick, on-the-go meal. ....it's the best "fast food" meal there is! Comes in chocolate, vanilla, cappuccino, banana-nut and strawberry. Low fat, carb, cal and sugar; high in protein, fiber and taste!
Nutritional Guidelines - Each person will receive 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. Did you know that a weight loss program is more effective if the participants write down what they eat? One's accountability is key! You will also receive a dietary log book which I will be collecting every week to monitor and make my suggestions.
Coaching - emails and support from Jill Turvey. You will receive emails to help turn your goals into a reality. Jill will continue to send you important information on nutrition, exercise, recovery strategies, and injury prevention. Any questions you may have will be quickly answered.
Pre and Post Assessments - Weigh-Ins and BMI assessments; 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.
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!
|
|
LEVEL II F.I.T. CHALLENGE
with Bret Fogle, U.S. Coast Guard
General Boot Camp is over. Now it's time for the next level. Level II F.I.T. Challenge is mental and physical training. Expect it to be rigorous and demanding. It's hard work. Then again, anything worth something usually is. You'll emerge in top physical condition astounded by what you've accomplished so far and ready for the biggest adventure of your life: your first tour of duty. This program takes the best of everything and throws out the stuff that doesn't work resulting in the Level II F.I.T. Challenge. Level II is a strength and condition program designed for everyone from the elite athlete to a beginner who hasn't worked out in years. Level II Challenge delivers fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. The principals of Level II are Monostructual (or Cardio), Gymnastics basics, and Weightlifting. In a Level II workout you will see one of those principals, a combination of any two, or all three.
We apply our system and train the body the way it
was designed to perform and function in real life.
Program Overview:
Classes are started with a 10-15 minute dynamic warm-up where we do some exercises to get the heart rate up that coordinate to the workout, some skill work, and some dynamic stretching. We then go over form in the movements that will be used that day. We are very strict on form, good form is essential in optimal performance and injury prevention. The workouts are short duration and high in intensity. Each workout is timed and recorded so that we can measure your progress.
PLEASE NOTE: This system allows the average member to achieve their fitness goals very quickly. We advise members to complete basic training TEAM F.I.T. CAMP prior to Level II F.I.T. Challenge, however, the final decision is of the enrollee.
Session Dates:
November 17 - December 17 (no class week of Thanksgiving)
4 week session; 2x week @ $85.00. This program also comes with daily protein supplement/10% discount on supplements and other fitness programs.
You can register for the next session of Level II F.I.T. Challenge by emailing us at teamfitcorp@yahoo.com or call 586-709-2194
|
|
Something to Think About.......
Which iced coffee drink contains fewer calories?
Dunkin Donuts Iced Mocha Swirl Latte VS. Dairy Queen Mocha MooLatte
Iced blended coffees seem to be increasing in popularity, and why not? They're sweet, refreshing, and give you a little pick-me-up. But unlike plain coffee, they're also full of sugar, fat, and calories. These two cool coffees sound similar, but can you pick which one won't tip the calorie scale?
Answer at bottom of Newsletter |
|
Baked Potato Soup
INGREDIENTS
7 large baked potatoes
3 T butter, unsalted
1 1/2 c onion, diced fine
3 cloves garlic, minced
1/2 c celery, diced fine
3 T whole wheat flour
2 c chicken stock, low sodium
4 c skim milk
1/4 t white pepper
3 T scallions, chopped
1 c reduced fat cheddar cheese, shredded
DIRECTIONS
Remove skin from the baked potatoes and chop into 1-inch cubes. In a large saucepan, heat butter over medium until melted and frothy. Add onions and cook for 2 minutes. Add celery and garlic to the saucepan and continue to "sweat" the vegetables for 3 minutes. Lower the heat slightly so the vegetables do not brown. Add flour to the pan and stir with a wooden spoon and cook for 2 minutes; make sure to scrape the spoon against the bottom and edges of the saucepan to pick up any of the mixture that might of settled on the bottom of the pan. Slowly whisk in the stock until all is incorporated. Add diced potatoes to the mixture. Slowly add the milk. Once the milk is added do not boil the mixture and stir occasionally. Cook soup over medium to low heat for about 20 minutes. Serve in warm bowls with a garnish of chopped scallion and 3/4 tablespoon of cheese.
Recipe makes 15 one cup servings
Number of Servings: 15
Nutritional Info
Amount Per Serving: (~)
Calories: 239.3
Total Fat: 6.6g
Total Carbs: 36.2g
Dietary Fiber: 3.5mg
Protein: 8.6g
|
|
Living a Meaningful Life
The great use of life is to spend it for something that will outlast it.
- William James, philosopher and psychologist
Looking for meaning? Having trouble figuring out how to make a difference? The answer may be closer and simpler than you think. Ask yourself: If I were gone tomorrow, what will I be most proud of having left behind? The answer will be different for each of us, but it may tell you something about why you're here. Your answer can be as involved as a foundation you helped start, or as simple as a favorite picture that you took. Something will be here when you're gone. What would you like it to be? What one thing would tell the world what you were all about? Maybe it's your child. Maybe you're already working on something that could turn into one of your greatest accomplishments. If so, give it your all. The more of yourself that goes into it now, the more people will be able to see you later on.
|
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.
Answer to Something to Think About: Dunkin Donuts Iced Mocha Swirl
By choosing the Dunkin Donuts drink, you'll save 350 calories and 15 grams of fat. Their 16-ounce Iced Mocha Swirl Latte contains 240 calories and 8 grams of fat--not bad as an occasional treat. DQ's Mocha MooLatte will have you saying, "Moo!" With a whopping 590 calories and 23 grams of fat, you'd likely blow your calorie budget for the rest of the day. Make any coffee drink healthier by choosing skim milk instead of cream and holding the whip.
| |
|
