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Class Highlight
Cycle Challenge
Stationary bikes just aren't what they used to be. They're better! A low-impact exercise, stationary bikes don't put stress on your joints, so they can be a great replacement for the treadmill when your knees are aching. Over the years, stationary bikes have seen many improvements. It's a classic type of fitness equipment that has lasted for decades because it works.
There are specific benefits from incorporating a stationary bike into your workouts. First, they provide a great cardio exercise, one of the keys to healthy living. In just an 1-hour cycling class, you can burn up to 500 calories! You'll tone your legs, arms and core all at the same time. Bikes are great for beginners, but also can be a challenge for someone in better shape.There are many benefits with including a cycling class as part of your usual workout routine. A lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Each of my certified cycling instructors will make sure your bike is positioned correctly to prevent injury or any discomfort so you will really maximize the benefits and get a great total body workout.
Our Cycling Challenge classes are very popular and fill up quickly! Reserve your spot in the next session. Cycling classes are offered Mon-Wed. nights and Fri-Sat mornings. |
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New Trainer on Board: Karen DeGregory
I am honored to introduce our newest certified yoga instructor on board with Team Fit. Karen DeGregory completed her certification with Michael Johnson of UpDog Yoga. Her intention as an instructor is to "help others tap into areas within themselves that will lead them to better physical and mental health". She will be a great addition to our team. Please check out her full personal/
Check out Karen's Hatha Yoga class on Thursday evenings @ 8:00pm. A Saturday morning Fitness Yoga will be added this coming January.
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Time to Give Back
There will be no regular scheduled classes held November 25-28 in observance of Thanksgiving. Instead, a 8:30 am BLACK Friday program is scheduled at Xtreme Fitness. This is a great way to burn off those extra calories taken in the day before and to get your out-of-town guests involved as well. From 8:30-10:00 am, kick-boxing, weight training, core conditioning and Zumba will all be including; so there is a little bit of everything for everyone. I will also be blending up some of our protein shakes for extra energy for all of the power-shopping after!
Since this is not a part of the regular class schedule, pre-registration is required and will begin on November 2nd. Instead of a monetary payment for this event, I am asking for canned good donations; what you feel the class is worth and what you can afford. It is Team Fit's way of giving back to the community. If you are unable to attend the class on November 27th, but would like to contribute, you can drop off your cans starting the week of November 2nd. A donation box will be stationed at Xtreme Fitness. If you attend classes "off-campus", you can register and give your cans directly to your instructor.
On November 19th, I will personally deliver all cans collected to the local food bank here in Macomb Township and inform you of the total collecting.
Remember, every little bit helps out immensely for those in need.
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| Greetings!
I love fall! It's the time to break out the sweatshirts and enjoy the change in the leaves, trick-or-treating and don't forget about those bonfires! Fall is awesome.
The featured article section in this edition of TF Times I am dedicating to clients' questions/my answer segment. Many of you have emailed me very important questions regarding health, fitness, diet and the balance between them. I encourage you to submit any question and I will be happy to answer it. At Team Fit, we go beyond the hour (or three) that you spend here in class, training, or at one of our seminars. We want you to know that we are here to listen, answer and support you through your fitness journey. Open communication is our policy.
The current session for classes conducted at Xtreme Fitness conclude the week of October 19th and the next session begins November 2nd. I am often asked why is there a week break in between sessions. Well, the simple answer is that if a regular scheduled class is canceled for any instructor emergency situations, weather issues or other factors, the break will insure that we are not always "catching up" or classes are not carried over to the next session. Things happen and this is a preventative way of dealing with it. The 6 am TEAM F.I.T. Boot Camp is an on-going program that only breaks for holidays.
Pre-registration has always been advised to secure your spot and to make the program run successfully. Some classes have had an over-whelming responses and I am making changes to the schedule to accommodate these growing programs. Our Zumba program at Xtreme Fitness will have a cap limit of 20 so that everyone will enjoy the class and get the most enjoyment/benefits from it. A Saturday morning Zumba class will be added in January and the price will also have many excited as well! Please be patient with me during this growing period.
Another excited program is our LEVEL II CROSS F.I.T. CAMP which begins on November 10th at 6:00 am. This T/Th program will be led by a Coast Guard Swim Rescue Team Member who is based out of Selfridge ANB. He is ready to give a great and intense workout for individuals that have completed "basic training" TEAM F.I.T. CAMP (M/W/F) and for those looking for the next step up! More information to come next month.
Enjoy this issue of TF Times and thank you once again for your continual support.
Happy Training!
Jill
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Clients' Questions/My Answer
Question: I am never sure how much I should be lifting when weight training. How do I figure it out?
Answer: It doesn't matter what weight you lift or for how many reps as long as you are completely EXHAUSTING your muscles. That's where the progress comes from. Some people lift very light weights - so light that they could do 20+ reps without feeling exhausted - but stop at 12-15 because those are "the rules" of lifting. Achieving total exhaustion is key to developing more lean muscle. It will increase your metabolism as you build strength and tone your muscles, and give your metabolism a boost for several hours post-workout.
To find your ideal lifting weight, first decide how many reps you want to do, which depends on your lifting goals. To build strength, do higher weights for 6-8 reps. For overall toning, try moderate weights for 8-12 reps. And to build endurance, do lighter weights for 12-15 reps. Once you decide your lifting and rep goals, it's a matter of guessing and checking. Pick a weight. Within your chosen rep range, you should feel EXHAUSTED - meaning you could not possibly do another rep in good form - on the last rep. For example, if want to do 10-12 bicep curls for overall toning, you might try 10-15 pounds. If you can do more than 12 reps, the weight is not enough. If you can't do 10 without breaking proper form, you should lighten up a little. After a few workouts, you'll get the idea. Remember, the amount of weight you lift depends first on your strength training goals.
Question: How do I know if I've reached a plateau? What can I do to jump start my weight loss again?
Answer: If you've been exercising and cutting calories for several weeks and you're no longer seeing the same results that you experienced in the beginning, then you've probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any "gains" (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).
Because every individual is unique, there's no way to actually predict when a plateau might happen. However, the principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. We offer plenty of different types of fitness programs to minimize any plateau effect so make sure you take full advantage of everything we have to offer.
Question: I only sleep 5-6 hours each night. Is this really a big deal?
Answer: Sleep is instrumental to good health and even weight loss. A disruption in your hormones and your different metabolic processes has all kinds of adverse effects. Your fat cells respond to the food you eat differently, based on your hormones. Sleep loss affects the level of certain hormones, putting your body in a position to gain weight.
Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscle - sleep and proper nutrients help re-build the muscle. Yes, sleep is a big deal!
Question: How do I figure out my target heart rate? How long do I need to work out after reaching it?
Answer: There is a basic formula that applies to the average population (and is actually pretty accurate). To calculate your heart rate: Find your pulse (on the neck or wrist) and count the number of beats for 6 seconds. Multiply that number by 10 and compare to your recommended range. Using this method will prevent you from stopping exercise for more than a few seconds. You can take your pulse after you've been exercising for at least 5 minutes. Question: How can I curb my sweet tooth, especially at night?
Answer: The best advice I can give would be to stay away from all refined and processed sugars and by eating a portion of protein, like a piece of low-fat string cheese, can curb sugar cravings significantly. Also, learn how to satisfy your sweet tooth with one or all of the following substitutes: fruit (opt for water-filled fruit, such as apples and berries) and avoid fruit that contain a lot of sugar, like grapes and bananas. Understand that you've gotten into the habit of eating at night, and what you think is hunger is simply the habit of eating when you want food, not when you need it. There's lots you can do to break this damaging habit. Call a friend, take a bath, get to bed earlier, jog in place for 5 mins., etc. Sometimes, the night munchies signal that it's sleep you need, rather than food.
Question: I weigh myself everyday and I don't like the results I see on the scale. I work so hard at my workouts and diet. Why can't I see the progress that I want to see? How long will it take me to finally lose weight?
Answer: Instead of using the scale to track your progress, just concentrate on how your clothes are fitting. During the first few weeks of exercise, newcomers to weight training may notice their weight going up rather than down. This happens when muscle builds up more quickly than fat is burned. With more muscle, come more calories burning. For every pound of muscle on your body, you burn between 30 to 50 calories a day, while each pound of fat burns only 3 calories a day. When you can weight train for 20 to 30 minutes three times a week, you will begin to see less fat and more muscle. If you are searching for an exercise that will rev up your metabolism, then weight training is the way to go. The muscles you use during the workout will burn fat for several hours afterward, unlike aerobic activities, which burn fat only during the work out.
Question: Why must I eat at least 1,200 calories a day when I want to eat less?
Answer: In order to get the daily food servings you need for a balanced diet, it takes about 1200 calories a day. With careful planning, you could have a balanced diet on 1000 calories, but the restrictiveness of a very low calorie level can lead to bingeing and weight cycling, which will take you further from your weight loss goal. What's more, very low calorie diets can cause excessive muscle breakdown and metabolic adaptations, which can drive down your calorie requirements. In the end, you'll need fewer calories to maintain a higher weight.
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Cooking Corner
Skillet white beans, spinach & tomatoes over Linguine
High in calcium and very yummy
INGREDIENTS
2 tsp olive oil
1 Tablespoon minced garlic
2 cans diced tomatoes with basil, garlic and oregano (do not drain)
1 can any white beans
1 package fresh spinach
6 cups cooked linguine
4 Tablespoons Romano or Parmesan cheese (grated)
DIRECTIONS
1. Heat oil in a large nonstick skillet.
2. In a separate pan start boiling water for linguine and get linguine cooked while you continue.
3. Add garlic, saute for a minute or so.
4. Add tomatoes and beans and bring to a boil.
5. Cover with spinach, top with lid, reduce heat to low and simmer about 10 minutes. Stir occasionally.
6. Spoon tomato/beans/spinach mixture over linguine and sprinkle with cheese.
Number of Servings: 6
NUTRITIONAL INFO
Amount Per Serving:
Calories: 318.4
Total Fat: 5g
Total Carbs: 55.4g
Dietary Fiber: 7.2mg
Protein: 13.4g
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Motivational Quote
What do you stand for?
Stand for something or fall for anything.
- Anonymous
Have you ever thought about the power of having a purpose? Everyone needs something that gets them moving in the morning, keeps them going through the day, and makes them continue to work toward a goal. Take some time to think about the activities you are involved in and how they relate to your personal purpose. For the activities that don't serve your purpose, ask yourself why you continue with them. Perhaps you need to reevaluate your commitments and renew your conviction toward your purpose.
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