A DEAL LIKE NO OTHER!! FREE 3 MONTH WORKOUT and NUTRITIONALIST!!

 
LOSE 25 IN 3 MONTHS & RECEIVE A FULL REFUND!!

A DEAL LIKE NO OTHER!

We are so confident in the "Lifestyle Empowerment" program here at Club Fitness, that  we are offering a unique opportunity.
We are looking for people who want to lose a minimum of 25 lbs.  We will enroll you into our "Lifestyle Empowerment Program" for 3 months-with our goal to lose 25 lbs. by the end of those 3 months. We require you pay the full amount of $450 in advance.(This represents $401 for the program, plus a one-time only, $49.00 membership fee).  The Lifestyle Empowerment program includes minimum 3x/week with a certified trainer,body composition analysis, goal setting, weekly weigh-ins & one-on-one consultations, 24/7 access to your nutrition counselor, journaling, accountability to yourself & your counselor. 

The sweet part of this promotion is...when you reach your goal, we will COMPLETELY refund your $401.  All we ask is that you allow us to use your before & after pix & success story in our marketing.
 For more information call Club Fitness today @689-1400 and ask for Marianne, or call her direct @ 267-8047

Mexican Fish Taco's made Lighter!

Light and Yummy Fish Tacos

• Prep Time: 25 mins


• Total Time: 40 mins


• Yield: 10 tacos

About This Recipe

"I have adopted this recipe as I have made it quite often, Original into: Made this up one day and it is so good I thought I would post it. I marinated my halibut for 2 hours in Mariel's Amazing Salad Dressing recipe #106449 - this is optional."

Ingredients

• 1 lb halibut fillets, skin removed or 1 lb another white fish fillets, your choice


• 1 tablespoon olive oil


• 1/4 green cabbage


• 1/4 cup chopped white onions


• 1/4 cup chopped English cucumbers


• 1/2 bunch cilantro, chopped


• 1 limes, juice of


• salt and pepper


• guacamole


• Natural made salsa 


• 10 tortillas, warmed 

Directions

1. Make the cabbage slaw: chiffonade cabbage, add onion, cucumber and cilantro; squeeze juice of 1 lime over the top and toss; add salt and pepper to taste; let sit at room for 30 minutes.


2. Preheat oven to 400 degrees.


3. Heat a non-stick oven proof pan over medium heat, add olive oil, add halibut and brown on one side, turn halibut over and put pan in the oven for about 10-15 minutes until halibut is flaky and cooked through.


4. To serve: flake cooked halibut into a bowl and serve with warmed corn tortillas and the bowls of the cabbage slaw, guacamole and salsa.

Nutrition Facts

Nutrition Facts

Serving Size: 1 (1060 g)
Servings Per Recipe: 1

Amount Per Serving

 

Calories 123.7

 

Calories from Fat 25

Total Fat 2.8g

 

Saturated Fat 0.4g

 

Cholesterol 27.2mg

Sugars 1.2 g

 

Sodium 53.1mg

 

Total Carbohydrate 12.9g

Dietary Fiber 2.2g

Sugars 1.2 g

Protein 12.0g

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

Get Your Omega-3 Fatty Acids with this Healthy Salmon Dish!!

Miso Salmon

Try this Asian-flavored dish that is sure to become one of your favorite additions to your Healthiest Way of Eating. The salmon provides one of the best sources of those hard-to-find health-promoting omega-3 fatty acids. Enjoy!

Prep and Cook Time: 30 Minutes Ingredients: 1 lb salmon, cut into 4 pieces, skin and bones removed 2 tsp light miso 1 TBS prepared Dijon mustard 2 TBS mirin (Japanese rice cooking wine found in Asian section of market) 4 dried medium size pieces of wakame seaweed, rinsed and soaked in ½ cup hot water for about 10 minutes (save water) 1 medium onion, cut in half and sliced 3 cups sliced fresh shiitake mushrooms 3 medium cloves garlic, chopped 1/2 TBS minced fresh ginger 2 tsp tamari (soy sauce) salt and white pepper to taste garnish with minced green onion

Directions:

1. Preheat broiler with rack in the middle of the oven. Place a stainless steel or cast iron skillet big enough to hold salmon under heat to get very hot (about 10 minutes).
2. Rinse and soak seaweed, saving the water.
3. Slice onion and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
4. Prepare glaze by mixing miso, Dijon mustard, and mirin along with a pinch of white pepper. Generously coat salmon with mixture and let set while preparing rest of ingredients.
5. Heat 1 TBS seaweed water in a stainless steel skillet. Healthy Saute onion, garlic, ginger, and mushrooms in broth over medium heat for about 5 minutes. Add chopped seaweed, 1/2 cup seaweed water and tamari and cook for another 5 minutes. Season with salt and pepper.
6. Remove pan that was heating from broiler and place salmon in it. Return to broiler and cook without turning for about 3-5 minutes depending on thickness of salmon. Top with sauteed onion/mushroom mixture and minced scallion. Serves 4
   
   *Recipe from The World's Healthiest Foods 

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.

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.


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