Too many times in life we sell ourselves short and believe that an opportunity,  relationship or a goal is out of our reach.  We believe that we are not good enough, or that we are not smart enough, pretty enough, special enough, strong enough ….

To accomplish great things and to rise above the mediocracy that plagues our world, we must raise our eyes upward and embrace our gifts, our strengths, the things within that make us unique and special to the world around us.  We all possess traits that are rare, of value and we all have untapped reserves of strength and ability within.   The challenge is to have find the courage to embrace these qualities, to set our eyes on the goal and to allow our spirits the freedom to soar.  Like J Mac, we too may find that we have the ability to set the world around us on fire and that the most “seemingly impossible” tasks are mere stepping stones to greatness.    

The Benefits Of Stretching

If you’re working with a trainer or other fitness pro at your health club, chances are you’ve been told to stretch and warm up before diving into cardio or weight training exercises. It’s also likely that you’ve heard this so many times you’re tired of being told. After all, your workout would go a whole lot faster if you didn’t have to waste precious time on the preliminaries, right?

Wrong! Like it or not, those preliminaries are important. Stretching is vital for helping prevent injuries during workouts. Fail to warm up and you can pull or tear muscles, sprain ankles and cause yourself a wide range of other problems you don’t want to face. The fact is this is a necessary step to help you keep your weight and fitness goals on track.

While it might not be as fun as jumping right into an aerobics class or challenging yourself with weights, stretching does offer a number of benefits that go beyond prepping yourself to exercise. In addition to preventing injury and sparing yourself admonishment from your trainer, stretching can benefit you by:

• Lessening muscle tension – Stretching any time can help you lessen the tension in your muscles and help you relax. Learning how to stretch properly can prevent injuries and reduce your stress any time of the day. Stretching exercises do not have to be limited to the gym alone!
• Increasing your range of motion – This is important for helping prevent injuries during workouts, but it can also boost your overall flexibility all of the time.
• Boosting coordination – The more limber you are from stretching, the more likely it is your coordination will be spot on. Tight muscles can lead to rather awkward movements.
• Increasing circulation – Basic stretching exercises not only loosen the muscles, but they also get the blood flowing. This is important for laying the foundation for a good workout and it’s just good for the body in a general sense.
• Boosting energy – When the blood starts flowing and the heart starts pumping, energy levels increase. Stretching can give you the energy you need to complete a workout routine. It can also be a great pick-me-up in the middle of a long day at work.

While you might not want to admit your trainer is right, stretching and warming up right before workouts is essential for a number of reasons. When you prime your body for a workout, you prevent injuries and better prepare yourself for going the distance in your routine. Plus, learning how to stretch safely can provide you a needed lift out of the gym, too.

Congratulations to the

“New Year ~ New You” Weight Loss Challenge Winners

The 24/7 staff and instructors celebrated with the contest winners on Thursday, April 15th as the 8-week contest winners were announced and a slew of great prizes were given out. 

We would like to praise the members who participated in the challenge, attended all of the required classes and made it all the way to the finish line.  The combined Fat Loss of those who finished the contest came to a whopping 203.66 pounds!!!  We are SO PROUD of your effort and your results and we hope that you learned things that will make it easier for you to continue on your fitness journey and continue your results into the future. 

The amazing members who earned Honorable Mention by completing all of the requirements and seeing their commitment all the way to the end were:

                            Jane West                           Linda Glaze                           Erin Lohse

                          Janie Jernigan                    Mary Jones                           Sally Hamm

                          Tracy Baughman                Shelly German                     Christy Carlile

                          Sharon Wales                     John Cramer

 The Top NINE Finalists are…..

We are so pleased to present our FIRST PLACE

                 “New Year ~ New You” CHALLENGE WINNER…..

Amor celebrates with Jeffry Robinson (instructor)

*    AMOR ABRAMS    *

____________________

Lost 31.2 lbs of Body Fat

Gained 22 lbs of muscle

Increased Metabolism by  29.85%

Way to Go, AMOR!!!  You Did It!

     The prize list included the following:

          * 36″, 27″ and 19″ Flat Screen HDTVs

          * Bistro Patio Set

          * George Foreman Grill

          * $360 24/7 Gift Certificate

          * and much more….

If it’s your goal to increase muscle tone and strength, but not necessarily bulk up like a bodybuilder, there are tons of options at your disposal that do not call for barbells and dumbbells. When you work with a trainer or other professionals at your health club, chances are you will find it is easy to work some variety into your strength training routine.

When it’s time to set aside the weights for a while, you might want to consider such things as:

• Pilates – Take a class or get a video that shows you the ins and outs of a pilates program. This type of exercise routine involves gentle resistance training that focuses on building flexibility and core strength. While it might not result in pumped biceps, it can help you tone muscles and boost overall strength. Plus, it’s a fun alternative to sitting on the bench!  Olga would love for you to join her class!
• Swimming – Just plain old swimming can help with strength training courtesy of that resistance just mentioned. Mix in a few laps a week to help with toning and strengthening. This activity does tend to impact most major muscle groups, so it provides a fun and refreshing change of pace away from those standard weights.
• Yoga – Take a yoga class if you want to add an interesting twist to your strength training routine. This ancient art does involve muscle toning movements along with intense flexibility training. It’s a unique and fun way to address health through mind, body and spirit.  Check the Group Exercise Schedule for yoga classes at 24/7 Health Club.
• Boxing or kickboxing – This particular sport strikes a nice balance between endurance and strength training. Kickboxing classes can be particularly fun if you are tired of typical routines. The BodyCombat would nicely fit the bill in this departent.
• Kettlebells – Although similar to weights, this type of training can mix things up while also helping to improve endurance and flexibility. Kettlebells are fairly cheap to buy and they can offer adjustable weights so they grow with you as your body strengthens.

Strength training doesn’t have to call for chaining yourself to a weight bench. There are a variety of ways to mix things up and still realize some incredible results. If you’re ready to add fun to your routine, talk to your trainer about incorporating unusual and enjoyable activities into your routine.

Very Low Calorie Diets - Such plans claim to help you lose pounds very quickly.  But severaly limiting calories may deprive your body of essential nutrients and create hunger, making these diets difficult to maintain.  Weight is usually regained once normal eating is resumed.

 Omitting Food Groups – Some fad diets limit your food choices or encourage select foods in large amounts, such as ultra low-fat, low-carb or high-protein plans.  Boredom from limited food choices makes maintenance difficult.  These diets are no more effective at keeping weight off than other plans, according to research.

 Skipping Meals – Going without breakfast or lunch often encourages overeating later in the day.  Typically, dieters who eat 3-plus meals a day and include breakfast are more successful at maintaining weight loss.

 Pills and Gimmicks – Studies show that expensive seminars, pills or prepackaged meals work no better than less costly methods.

What’s Next? Design a permanent eating plan you can live with.  Keep in mind that losing takes using more calories than you consume.  Combine increased activity and eating fewer calories for weight loss that lasts.

 Intake – Keep the emphasis on eating a wide variety of wholesome, unprocessed foods.  Fill up on whole (less refined) grains and 5-9 servings of fruits and vegetables every day.  Low-fat dairy products, legumes, poultry, fish and soy foods are healthful protein choices.  Good idea:  Watch portion sizes and limit caloric drinks.

 Output – With your provider’s okay, aim for at least 30 minutes of moderate exercise each day.  Gradually increase activity and be sure you are combining aerobic activity with strength training for total health.  Good Idea:  Gradually increasing to 60-90 minutes of cardio can help you lose pounds.  Most experts recommend a safe weight loss of 1-2 pounds per week.

For healthy foods education and help making a permanent lifestyle change in your relationship with food, speak to one of the Thin & Healthy TOTAL SOLUTIONS team members or request a FREE Metabolism Evaluation today!

New Releases will be Launched this Month!

It is time to launch the new releases for BodyPump and BodyCombat.  Simultaneous launches will be hosted at BOTH 24/7 locations. Join our team as they kick-off the new classes and get a great workout!

Saturday, April 24th  

BodyPump 8:00 – 9:15  

BodyCombat 9:30 – 11:00  

Our LesMills team is excited to host the launch and to motivate you as you learn the workouts.  There will be prizes and lots of fun, guaranteed!  

Want a Sneak Peak?  View the new releases by clicking the links below:  

BodyPump        |          BodyCombat   

Print the coupon below and invite a friend to attend the launch with you for FREE!  We look forward to seeing you there!   

Important Reminder:  Don’t forget to reserve a spot for you and your guest at the Front Desk – see staff or instructors for complete pre-registration details.

PointsPlus Value: 9

Ingredients

8 oz  cooked skinless, boneless chicken breast(s), chopped or shredded

1 tsp  fresh lime juice, or to taste

1/4 tsp  ground cumin

1/4 tsp  table salt

8 medium  whole wheat tortilla(s), about 6-inches each

1/2 cup(s)  fat-free black bean dip, spicy-variety

6 Tbsp  low-fat shredded Cheddar cheese, sharp-variety

2 medium  uncooked scallion(s), green parts only, diced

4 spray(s)  cooking spray

1/2 cup(s)  fat free salsa

2 Tbsp  reduced-fat sour cream

Instructions

• In a small bowl, combine chicken, lime juice, cumin and salt; toss well to combine.
• Place 4 tortillas on a flat surface and spread each one with 2 tablespoons of bean dip. Top each with about 1/3 cup of chicken and then sprinkle each with 1 tablespoon of cheese; divide scallions over top. Cover with remaining tortillas and gently press down on each one.
• Coat a very large nonstick skillet with cooking spray; place over medium heat. Cook quesadillas in a single layer until golden brown on bottom, about 2 minutes. Flip quesadillas and press down on them with a spatula; cook until golden brown on second side, about 2 to 3 minutes more. Remove to a serving plate and cover to keep warm (or place in oven); repeat with remaining quesadillas.
• Slice each quesadilla into 4 pieces; serve with salsa and sour cream. Yields 1 quesadilla, 2 tablespoons of salsa and 1 teaspoon of sour cream per serving.

Notes

• For even greater flavor, look for a low-fat seasoned Mexican cheese blend.
  If you want to make the chicken from scratch, marinate it in a mixture of lime juice, cumin and chipotle chili powder for 30 minutes before grilling or pan frying (with cooking spray); then shred with a fork.

PointsPlus Value: 7

Ingredients

1 spray(s)  cooking spray

1 pound(s)  uncooked 93% lean ground turkey

1/3 cup(s) (chopped) uncooked onion(s), chopped

2 tsp  minced garlic

2 tsp  fennel seed

1/2 tsp  table salt

1/4 tsp  black pepper, freshly ground

4 spray(s)  olive oil cooking spray

2 small  fresh tomato(es), ripe, yellow and/or red, thinly sliced

1 cup(s)  basil, fresh, leaves, torn or thinly shredded

4 item(s)  reduced-calorie hamburger roll(s)

Instructions

• Coat a grill or grill pan with cooking spray; preheat to medium-high.
• In a large mixing bowl, combine turkey, onion, garlic, fennel seed, salt and pepper; form into four 1/2-inch-thick patties. Coat burgers and inside of rolls with cooking spray.
• Grill burgers for 5 minutes; flip burgers and add rolls to grill. Grill open-face rolls until lightly charred, about 1 to 2 minutes; remove to serving plates. Grill burgers until cooked through, about 5 minutes more.
• To serve, top grilled rolls with burgers and tomato slices; garnish with basil. Yields 1 burger per serving.

Notes

• For an extra hit of flavor, rub the bread with a cut garlic clove as it comes off the grill.
  Try these burgers with arugula leaves instead of the basil.

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We strive daily to improve your overall experience at our facility.  We want you to enjoy your visit from the moment you enter the front door all the way to your group exercise classes and back out again – and for our team to provide an exceptional member experience and great customer service for you the the whole way through.