101 Healthy Things to Start the New Year

1.      Drink more water

2.      Clean out your fridge get rid of the unneeded junk

3.      Clean out your pantry and get rid of the junk

4.      Stock your fridge/freezer with lean proteins, veggies, fruits and nuts

5.      Shop the outside aisles of the grocery store only

6.      Carry all of your groceries in a basket instead of pushing a cart

7.      Use the stairs instead of the escalator or elevator

8.      Park further away from your destination

9.      Workout at least 3 times a week

10.  Plan out your meals for the week

11.  Stock your grocery cart with only items that come from an animal, plant, sea or ground

12.  Write out your goals

13.  Make a vision board of how you would like to see yourself!

14.  Drink a cup of green tea twice a week

15.  Break a sweat

16.  Meditate

17.  Try yoga

18.  Stretch 3 times a week

19.  Play with your pet

20.  Play with your kids

21.  Walk to the store

22.  Add more protein to your diet

23.  Eat a lot of vegetables

24.  Try a new fruit

25.  Leave off the sauce

26.  Skip the bread basket

27.  Cook a meal from scratch

28.  Don’t eat any processed foods today

29.  Don’t eat any refined sugar today

30.  Eat a mini meal of natural foods every 3 hours

31.  Don’t stuff yourself

32.  Tell someone you love them

33.  Divorce a negative friend

34.  Quit an unhappy job

35.  Look for a new career

36.  Read motivational stories

37.  Apologize

38.  Read a book

39.  Finish what you started

40.  Be optimistic

41.  Drop the excuses

42.  Find a solution

43.  Be accountable

44.  Make your own luck!

45.  Take a brisk walk

46.  Talk to an inspirational friend

47.  Go to bed earlier and aim for 7-8 hours of sleep

48.  Don’t watch TV

49.  Try some vegetable juice

50.  Cook with coconut oil

51.  Drink some coconut water

52.  Try a vegan dish

53.  Try a new kind of nut

54.  Eat some seeds

55.  Don’t eat anything that has ingredients you can’t define

56.  Volunteer

57.  Donate some time

58.  Donate some money

59.  Hire a trainer

60.  Hire a nutritionist

61.  Try a new workout class

62.  Join a boot camp

63.  Try a new sport

64.  Play tag with your kids (or borrow your friends kids!)

65.  Play fetch with your dog (or borrow a neighbors!)

66.  Walk up a hill

67.  Join a walking, jogging, running or hiking group

68.  Go for a hike

69.  Do 10 jumping jacks

70.  Do 10 push ups

71.  Do 10 situps

72.  Do them again!

73.  Lunge around your house

74.  Hop around your house

75.  Shovel your drive way if there is snow

76.  Rake your lawn if there are leaves!

77.  Mow your own lawn

78.  Take off your shoes before going in your house

79.  Wash your face before you go to bed

80.  Plant your own herbs

81.  Try some new spices

82.  Add sea salt to a new dish

83.  Try a new recipe

84.  Walk to run your errands

85.  Predict your own future by creating it!

86.  Meet a friend for a workout instead of happy hour

87.  Walk on your lunch break

88.  Dust off your blender

89.  Buy a blender if you don’t have one!

90.  Buy a juicer

91.  Watch the documentary Fat, Sick and Nearly dead

92.  Watch the documentary Forks over Knives

93.  Watch a funny movie

94.  Laugh

95.  Clean out your closet

96.  Donate clothes that are too big and swear you will never go back to that size!

97.  Skip the butter

98.  Skip the high heels today

99.  Put your gym bag in the car

100. Put motivating music on your music player to pump up your workouts!

101. Read some motivating fitness blogs…

It takes just 7 days for a something to become a habit!

Contact me, Jessy Hamawi, anytime for a more specific help jump starting your weight loss and health look 

Healthy Vegetable and Fruit Jigsaw fun!

The Importance of Stretching

We all have been told that we must stretch before and after every workout. Yet many of us have no idea what stretching does for us, and don't bother to do it. Worse still, we rush through a quick stretching routine that is not only ineffective but sets us up for potential injuries. Proper stretching does play a very important role in both overall health and performance in workouts or sports.

The importance of stretching for our bodies?
One of the primary benefits of regular stretching is that it can help prevent muscular imbalances. Because no one has perfectly symmetrical muscular development, and we all tend to use one side of the body more than the other, we create a situation in which some muscles must overcompensate for others. This leads to muscular weaknesses and underdevelopment in some areas of the body. Stretching regularly helps to lengthen tight overused muscles and strengthen underused muscles. Correcting musculoskeletal imbalances can help ease everyday aches and pains, improve posture and alleviate lower back pain.

What is the best way to stretch?
It is possible to actually injure oneself form over-stretching, so it is very important to practice good form. Experts recommend that you stretch slowly, and only as deeply as you can comfortably go, and that you hold the stretch for 15 to 30 seconds. It is important that you feel the stretch through the muscle and not in the joints.

Stretching cannot directly improve sports performance. Rather, a regular routine of stretching will help to increase flexibility that offers a degree of protection from injury over time. Flexible muscles also recover quicker from injuries, and stretching gently can even help to speed the recovery process. Most fitness experts recommend that you only stretch after your muscles have warmed up.
Stretching incorrectly can cause injury in itself, so be certain to research some safe stretches for each muscle group. Additionally, when you are stretching, you should always move slowly and gently into the stretch. Remember, you should never feel any pain while stretching- if you do stop or reduce the intensity of the stretch immediately. When practiced correctly, stretching is an essential part of any fitness regimen and can help you to avoid injury, increase flexibility and better posture.

Article Written by Peoria Club Fitness Nutritionist and Certified Personal Trainer Jessy Hamawi

Wicked Puzzle and Free Ticket Giveaway!

Don't forget.... it is only one week from today till the free Wicked tickets drawing! Make sure to check out link below puzzle to see official rules! Also don't forget to zoom in on puzzle to make it a little easier! Enjoy! http://clubfitnessblog.blogspot.com/2011/08/win-free-tickets-to-wicked.html

No-Bake Protein Bars

Looking for a way to get protein in a food bar that is not processed and is healthy for your body? Then this recipe is perfect for you. Made with all natural healthy ingredients it is a snack that will keep you energized and feeling great till your next healthy meal and so convenient to keep on hand! Also great snack to have available before you head to your health club to exercise!

Ingredients:

2-cups oats
1/4 c Natural Peanut butter
4 scoops protein powder (chocolate or vanilla)
1-T ground flaxseeds
1/2 C water
2-stevia packets or 1-T agave nectar

Directions:

1. Mix all Dry ingredients, then knead in water and peanut butter
2. Line 8x8 square baking pan with wax paper. Spread dough into pan with spatula and press down
3. Freeze for 30 minutes
4. Remove from freezer, cut into 8 bars. Wrap with wax paper. Store in refrigerator.

Nutritional info per bar: 8 servings total

Calories: 154
Fat: 4.3g
Sat Fat: 1.2g
Trans Fat: 0
Cholesterol: 22.5mg
Carbs: 18g
Fiber: 4g
Sugar: 1.6g
Protein: 11g
Iron: 2g

The NEW Peoria Club Fitness Website is Now Live!!

Wow... Peoria Club Fitness Website has gotten a brand new look!! Take a moment and check it out at www.peoriaclubfitness.com ! That is right we also have a new URL/Domain Name!!

You may notice that our old website of www.clubfitnessyoufitin.com is still live. Once the new website starts getting better SEO (Search Engine Optimization) results then we will be transferring old URL so that both URL addresses will lead to the brand new website and old website will then disappear. Please be patient with us while we wait for the search engines to start recognizing the new site and tags. (This can take a little over a month!)

We thank all our members for your support while we have so many exciting changes taking place at the health club! We are also getting very close to having our new computer system up and running so that we can provide even more exceptional personal attention to all our members!

Sincerly,
The Peoria Club Fitness Team

The Basics on Weight Management and Caloric Intake!

 

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Losing weight, gaining weight or maintaining your weight depends on the amount of calories you take in and use up during the day, otherwise referred to as energy balance. Learning how to balance energy intake (calories in food) with energy output (calories expended through physical activity) will help you achieve your desired weight.

Although the underlying causes and the treatments of obesity are complex, the concept of energy balance is relatively simple. If you eat more calories than your body needs to perform your day's activities, the extra calories are stored as fat. If you do not take in enough calories to meet your body's energy needs, your body will go to the stored fat to make up the difference (Exercise helps ensure that stored fat, rather than muscle tissue, is used to meet your energy needs.) If you eat just about the same amount of calories to meet your body's energy needs, your weight will stay the same.

On the average, a person consumes between 800,000 and 900,000 calories each year! An active person needs more calories than a sedentary person, as physically active people require energy above and beyond the day's basic needs. All too often, people who want to lose weight concentrate on counting calorie intake while neglecting calorie output. The most powerful formula is the combination of dietary modification with exercise. By increasing your daily physical activity and decreasing your caloric input you can lose excess weight in the most efficient and healthful way.

Counting Calories
Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less calories over a period of time than you need or doing 3,500 calories worth of exercise. It you want to lose two pounds a week then you would need to use up 7,000 calories in one weeks time if you are not changing your current diet plan.

Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one mile, depending on your body weight.) Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same. (The amount of calories burned would increase with a more vigorous exercise program such as one you would get at a personal training gym like Peoria's Club Fitness.)

To look at energy balance another way, just one extra slice of bread or one extra soft drink a day – or any other food that contains approximately 100 calories – can add up to ten extra pounds in a year if the amount of physical activity you do does not increase. lf you already have a lean figure and want to keep it you should exercise regularly and eat a balanced diet that provides enough calories to make up for the energy you expend. If you wish to gain weight you should exercise regularly and increase the number of calories you consume until you reach your desired weight. Exercise will help ensure that the weight you gain will be lean muscle mass, not extra fat.

Source: http://health-vip.cn/

Healthy 15-Minute Asian Tuna Recipe!

This Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating. You will also enjoy an excellent source of health-promoting protein, selenium, vitamin K and niacin.

Prep and Cook Time: 15 minutes Ingredients: 4 6 oz tuna steaks 1 TBS fresh lemon juice 1 cup minced scallion 3 medium cloves garlic, pressed 1 TBS minced fresh ginger 2 cups thickly sliced fresh shiitake mushrooms (remove stems) 1 TBS chicken broth 1 cup fresh squeezed orange juice 2 TBS tamari (soy sauce) 2 TBS chopped cilantro salt and white pepper to taste

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5-7 inches from the heat for about 10 minutes to get it very hot.


2. Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.


3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.


4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.


5. Add orange juice and cook for another 2 minutes. Add tamari and cilantro.


6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.


7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Serve with

• Napa Cabbage Salad


• Seaweed Rice  

Original Source: http://whfoods.org

Why You Should Avoid Low Fat Frozen Dinners when Losing Weight

 

 
 Low fat frozen dinners may seem like a good option to cut fat when you are on a diet. These meals in a box can appear to be healthy and balanced and may even taste good enough to tolerate when you are trying to lose weight. But there are ways in which these entrees may not be good for you. Why should you avoid low fat frozen dinners?
 
Avoid Low Fat Frozen Dinners Due to High Sodium Content. In order to improve taste, manufacturers often add extra sodium to frozen dinners. The United States Department of Agriculture recommends no more than 2,300 mg. of sodium intake¹ daily for healthy adults. That is equivalent to approximately 1 teaspoon of salt.
For example, Healthy Choice Roast Chicken Breast meal contains 600 mg. of sodium. This is one-fourth of the daily allowance of sodium for a healthy adult. If you
are eating 6 small meals/snacks a day, you would have to watch your sodium intake for all of these other meals to indulge in this small, 11 ounce meal.
To help you see how much sodium is in this meal, a 1 ounce portion of potato chips² contains 168 mg. of sodium. Be sure to check nutritional labels before buying low fat dinners or avoid them altogether.
 
Avoid Low Fat Frozen Dinners Due to Added Sugar. Different sugars are added to low fat dinners to make them taste better. Sugars add calories and no nutritional value to a meal. Often these sugars are in the form of high fructose corn syrup.
For example, Stouffer's Lean Cuisine Baked Chicken Breast contains 5 grams of sugar. Regular Stouffer's Baked Chicken Breast contains 2 grams of sugar². Although 3 grams of sugar may not be much, it can up during the day, adding unnecessary calories to your diet.

Avoid Low Fat Frozen Dinners and Make Meals from Fresh Foods. Fresh foods are always better than prepared frozen dinners. They are not processed and only have ingredients that you add. You can control how much salt and sugar you add to each meal. Herbs and seasonings can go a long way to adding taste without extra sodium and sugar.

For ease in preparation of one meal at a time, you can separate fresh meats and foods into serving sizes before freezing or storing. Then you can take out and prepare what you need for each meal. This is a healthier choice and can help you avoid low fat frozen dinner when losing weight.

Original source: Jolynne M Hudnell, Yahoo! Contributor Network

1) USDA; Dietary Guidelines; www.health.gov
All other nutritional information found at:
2) Calorie Count; Food Browser; www.caloriecount.about.com
 

Would You Like a Free Gym membership at Club Fitness???

Do you consider yourself an active Facebook or Twitter person?? Do you have hundreds of friends on Facebook or Twitter? Do you love to post on Facebook or Twitter? Do you want a FREE Personal Training Gym Membership?? Then we want to hear from you!!

Here is the deal.... We are looking for people who are extremely active on Facebook and/or Twitter and want to lose weight for FREE!

What do you get in return?? A free membership to Club Fitness!! This includes the best free personal trainers and an on-site nutritionist!!

Why a FREE membership?? Because... we want people who will actively promote Club Fitness through their social networking sites and those who want to lose weight and/or get healthy the right way!

How do you qualify?? Send us an email at info@clubfitnessyoufitin.com and tell us why you should get a complete FREE membership along with your Facebook and/or twitter account names. Our Social Media and Marketing Director will then request to be your friend or follow you and we will then judge which applicants qualify for the free membership.

What are we looking for?? People with a LOT of Facebook and/or Twitter friends. Someone who likes to post a LOT on their social networking sites! Someone willing to post about Club Fitness on a regular basis on their personal social networking accounts. Someone wanting to lose weight at a place that can teach you how to lose weight the healthy way!

So... What do you have to lose? Well weight for free would be a start!! We know that our program works the healthy way and are willing to give away free memberships to those who qualify!! Let us know today why you should be one of those lucky people!!

Email: Info@peoriaclubfitness.com

*Must be from the Central Illinois area and be able to actually attend Peoria Club Fitness to qualify.

Have your Cookies and Lose weight too!!

I came across this recipe in my Oxygen magazine this afternoon and thought how great to find a healthy dessert!!

High in protein and balanced with moderate carbohydrates, this recipe will help keep you dropping fat and increasing lean muscle mass. Ideal as mid-morning or afternoon snacks.

Almond Butter Whey Cookies

1/2-Cup Oats

1 Tablespoon All Natural Almond Butter (Packed with monounsaturated fats, shown to suppress hunger.)

1 Scoop Whey Protein

1 Egg White

2 Packets Stevia

½ Tsp Baking Powder

*Optional to add in Carob Chips (Great high-fiber substitute for chocolate chips)

Mix all ingredients together and bake in one large cookie or mini cookies at 350 degrees for about ten minutes.

Nutrients per serving:

Makes 12 servings
Calories: 30, Total fats: 1g, Saturated fats: 0g, Trans fat: 0g, Cholesterol: 5mg, Sodium: 15mg, Total Carbohydrates: 3g, Dietary Fiber 0g, Sugars: 1g, Protein: 2g, Iron: 0 mg