Tampilkan postingan dengan label illinois. Tampilkan semua postingan
Tampilkan postingan dengan label illinois. Tampilkan semua postingan
Senin, 07 November 2011
Senin, 03 Oktober 2011
Sabtu, 24 September 2011
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
Jumat, 02 September 2011
Healthy Florentine-Scrambled Egg Breakfast Burrito
Healthy Spinach omelet breakfast wrapped in a tortilla!! Great way to energize your day and stay on track with your weight loss plan and diet food goals!!
Ingedients:
Non Stick Cooking Spray
Baby Spinach, Fresh 1 qt
Fresh Egg White, 4 servings
Ground Black Pepper 1/2 tsp
Veggie Sausage Patty, 1.44 oz 4 ea
Flour Tortilla, 6" 4
*Add any fresh veggies diced that you like (Optional)
Directions:
Spray pan with cooking spray and saute crumbled meatless sausage patty; (then add optional veggies) and cook till desired tenderness. Add spinach and cook for 1 minute until wilted. In same pan, scramble egg and combine with spinach and sausage, and add black pepper. Put scrambled egg/sausage patty/spinach mixture into tortilla and wrap.
Serving size: 1 burrito
Ingedients:
Non Stick Cooking Spray
Baby Spinach, Fresh 1 qt
Fresh Egg White, 4 servings
Ground Black Pepper 1/2 tsp
Veggie Sausage Patty, 1.44 oz 4 ea
Flour Tortilla, 6" 4
*Add any fresh veggies diced that you like (Optional)
Directions:
Spray pan with cooking spray and saute crumbled meatless sausage patty; (then add optional veggies) and cook till desired tenderness. Add spinach and cook for 1 minute until wilted. In same pan, scramble egg and combine with spinach and sausage, and add black pepper. Put scrambled egg/sausage patty/spinach mixture into tortilla and wrap.
Serving size: 1 burrito
Sabtu, 27 Agustus 2011
ANTIOXIDANTS 101... What are they??
Lately it seems that you can’t turn on the television or stroll down the grocery aisle without seeing the word “antioxidant”. But, how many of you really know what an antioxidant is, and what it does?…Well, welcome to “Antioxidants 101”!
Antioxidants are substances that protect cells from damage caused by unstable molecules known as free radicals. “Oxidation” occurs naturally in the human body when incomplete “free radical” oxygen molecules grab a hydrogen ion from a nearby molecule, which in turn grabs one from another structure, setting off a chain reaction that could lead to tissue damage. Without enough antioxidants, which prevent or stop the chain reaction, free radicals can multiply putting stress on the body’s defense systems. Free radicals in tobacco smoke and air pollution add to the load. Something else that increases the amount of free radicals in your body (quite surprising!) is very intense exercise. So if you are exercising intensely on a daily basis….in an effort to improve your overall health…listen up!
It has been shown convincingly that those who eat more antioxidant-rich foods are less likely to suffer from heart disease, stroke, cataracts and cancer. Antioxidants have also been shown to help keep your immune & cardiovascular system strong and prevent premature aging.
Wow!…You can see what an important role antioxidants play in maintaining your health. Now, lets take a look at some excellent ways to increase your daily dose of antioxidants…You’ll love it!…Because it is VERY simple!
Fruits are rich sources of antioxidants. In fact a recent study published in the Journal of Agricultural and Food Chemistry lists the top twenty foods that rank the highest in oxygen radical absorbance capacity (ORAC). They include wild blueberries, cultivated blueberries, cranberries, blackberries, raspberries and strawberries. Recently some exotic fruits such as pomegranate, noni and mangosteen have gained popularity because it has been shown that they are also a rich source of antioxidants. Evidence strongly suggests that it is best to eat antioxidants in foods instead of supplements. Deficiency of selenium, zinc or copper and reduce antioxidant defenses, and excess iron can encourage oxidation.
Well, hopefully that helps you achieve a better understanding of the role antioxidants play. Additionally, hopefully you also understand how simple it is to increase those antioxidants in your diet. It’s a great time of year to indulge in some fresh berries. (just a note….try not to cover them in some high-sugar/cream topping)…train your pallet to eat them “au natural”…enjoying the wonderful sweet flavor nature has given them. Good luck & enjoy!!!
Believe & you WILL achieve!!
Rabu, 17 Agustus 2011
Win Free Tickets to Wicked!!
Here is your chance to win FREE tickets to see Wicked in Peoria, IL!!
The award winning Broadway play Wicked is coming to Peoria, IL and Club Fitness is giving away 2 FREE 6th row tickets (You will be able to see everything!). These tickets are for Thursday, October 13th, which is the second night of the performance!
How can you win them? Just Like Us on Facebook and/or Follow Us on Twitter and then come in to tour Club Fitness and you will be entered into a DRAWING which will be held on Saturday October 1st, 2011.
Already a Club Fitness member? You can still WIN! For every referral you send to tour Club Fitness and like the Facebook and/or Twitter page then you and the referral will be entered into drawing! (Just make sure your referral, or you, mentions who sent them)
Here are the links to the Facebook and Twitter pages along with contact information to schedule your appointment to Tour Club Fitness!!
Facebook page link!
Twitter Link!
*Make sure to hit the Like and Follow buttons to qualify!
Contact info to schedule your tour of Club Fitness today:
Phone: (309)689-1400
Or
Email: info@peoriaclubfitness.com
* Joining club is not required to be entered into the drawing.
*You must provide Club Fitness with your email and contact phone number at time of tour so we can contact you if you are the winner.
*Winner will be notified by email, phone, and announced on our Facebook and Twitter pages.
*Drawing to be held on October 1st, 2011, and winner to be announced immediately following!
The award winning Broadway play Wicked is coming to Peoria, IL and Club Fitness is giving away 2 FREE 6th row tickets (You will be able to see everything!). These tickets are for Thursday, October 13th, which is the second night of the performance!
How can you win them? Just Like Us on Facebook and/or Follow Us on Twitter and then come in to tour Club Fitness and you will be entered into a DRAWING which will be held on Saturday October 1st, 2011.
Already a Club Fitness member? You can still WIN! For every referral you send to tour Club Fitness and like the Facebook and/or Twitter page then you and the referral will be entered into drawing! (Just make sure your referral, or you, mentions who sent them)
Here are the links to the Facebook and Twitter pages along with contact information to schedule your appointment to Tour Club Fitness!!
Facebook page link!
Twitter Link!
*Make sure to hit the Like and Follow buttons to qualify!
Contact info to schedule your tour of Club Fitness today:
Phone: (309)689-1400
Or
Email: info@peoriaclubfitness.com
* Joining club is not required to be entered into the drawing.
*You must provide Club Fitness with your email and contact phone number at time of tour so we can contact you if you are the winner.
*Winner will be notified by email, phone, and announced on our Facebook and Twitter pages.
*Drawing to be held on October 1st, 2011, and winner to be announced immediately following!
Sabtu, 13 Agustus 2011
Selasa, 02 Agustus 2011
Need Some Weight-loss Inspiration? Check Out this Poem!
Don't Quit
When you've eaten too much and you can't write it down,
And you feel like the biggest failure in town.
When you want to give up just because you gave in,
and forget all about being healthy and thin.
So What! You went over your points a bit,
It's your next move that counts...So don't you quit!
It's a moment of truth, it's an attitude change.
It's learning the skills to get back in your range.
It's telling yourself, "You've done great up till now.
You can take on this challenge and beat it somehow."
It's part of your journey toward reaching your goal.
You're still gonna make it, just stay in control.
To stumble and fall is not a disgrace,
If you summon the will to get back in the race.
But, often the struggler's, when loosing their grip,
Just throw in the towel and continue to slip.
And learn too late when the damage is done,
that the race wasn't over...they still could have won.
Lifestyle change can be awkward and slow,
but facing each challenge will help you grow.
Success is failure turned inside out,
the silver tint in a cloud of doubt.
When you're pushing to the brink, just refuse to submit,
If you bite it, you write it....But don't you quit!
- Author Unknown
When you've eaten too much and you can't write it down,
And you feel like the biggest failure in town.
When you want to give up just because you gave in,
and forget all about being healthy and thin.
So What! You went over your points a bit,
It's your next move that counts...So don't you quit!
It's a moment of truth, it's an attitude change.
It's learning the skills to get back in your range.
It's telling yourself, "You've done great up till now.
You can take on this challenge and beat it somehow."
It's part of your journey toward reaching your goal.
You're still gonna make it, just stay in control.
To stumble and fall is not a disgrace,
If you summon the will to get back in the race.
But, often the struggler's, when loosing their grip,
Just throw in the towel and continue to slip.
And learn too late when the damage is done,
that the race wasn't over...they still could have won.
Lifestyle change can be awkward and slow,
but facing each challenge will help you grow.
Success is failure turned inside out,
the silver tint in a cloud of doubt.
When you're pushing to the brink, just refuse to submit,
If you bite it, you write it....But don't you quit!
- Author Unknown
Kamis, 28 Juli 2011
Why Finding Your Target Heart Rate is Important!
Many times, while working out in the cardio room at Club Fitness, I have come across members that are straining themselves to exercise as hard as possible. Since I know about Target Heart Rate Zones, it becomes obvious to me that many other people do not understand that they do not have to push themselves to the edge to achieve weight loss. In fact it can be counter productive. They are giving there hearts a good workout, but not achieving maximum fat burning. So I found a great article by The Walking Site that explains each of the zones and why they are important to reach your specific goals. I have also added a link to the Mayo Clinic Target Heart rate calculator at the end of article.
You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.
Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.
Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.
MEASURING YOUR HEART RATE
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.
The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Here is also a great calculator to help you find your target heart rate!
Mayo Clinic Heart Rate Calculator
YOUR TARGET HEART RATE
You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.
Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.
Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.
The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Here is also a great calculator to help you find your target heart rate!
Mayo Clinic Heart Rate Calculator
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