What is Going on in Canton this Weekend?

Not sure what to do this weekend? There will be a lot going on at the club! No excuses!

Saturday
8 am Flex class
9 am Bags & Bosu's or Cycling
10 am Hip Hop, Yoga or Cycling
11:30 Josh's Group Training in the main gym
12:30 - 2:30 Krav Maga, only if pre-registered

Sunday
9 am Fusion Flex
10 am Cycling or Yoga
11:00 am Jacki's Group Training in the main gym

Open gym all day everyday!

Take advantage of all the club has to offer. It is your playground. Get out and play!


BTW- The February class schedule has been released. Pick up your copy at the gym or visit www.cantonclub24.com on the Internet!

See you at the playground!

KEEP UP THE GOOD WORK!!!!!

We have noticed that we are seeing everyone in the gym more and more as the weeks progress. We're proud of you guys, you just need to keep it up and stay with it. You're going to have days when you aren't feeling so well, or you're tired, or you have a headache. By all means don't allow these things to deter you from staying the course and falling off the wagon so to speak!! We are past the half way point so now you really need to keep in the front of your mind that this is a competition too. Who wants it the most? You? PROVE IT!!!


Josh's group will be meeting in the main gym at 11:15 on Saturday

What kind of brain do you have?

"THE HABIT BRAIN CRAVES AND BEHAVES, THE THINKING BRAIN GUIDES AND DECIDES"

It is my hope you answered, "thinking brain". Each and every day as you get closer to your goal you will be presented with obstacles. Don't give in to old habits. Use your brain! Each week you should be setting weekly goals. Make sure you are taking those steps on a daily basis to reach those goals. Don't skip a workout because you "don't feel like it today". Just do it and I promise you will have no regrets. We are almost at the half way point of the competition. You are all intelligent people. Use your brain to guide and decide!

The weather has been nasty yet I still saw- Jill, Rachel L, Rhonda, Heath, Victoria, Rachel S, & Kristy at the gym in the past two days. If I missed you please give yourself props by posting a comment to let us know what you have been doing to stay alive in this "healthy" competition! Anyone have a good workout to do from home you want to share?

YOU CAN SURVIVE THE ICE STORM!!!

Yes I know that bad weather changes our moods, but this is the time to really test yourself and avoid a pitfall. If you are stuck at home today, not only can you workout at home but you can do other things to occupy your time. If you're the type that tends to eat when your bored (I know I am), find things to do around the house besides sitting on the couch in front of the TV. I know the Price is Right is a great show and all but get up and moving. You can clean or go through your dressers and pull out things to don't wear to donate or just anything to keep those cravings at bay. Remeber just because you are at home, don't think you can't have a productive day and burn some calories.

What does a snowy day and team work have in common?

"Snowflakes are one of nature's most fragile things, but just look what they can do when they stick together."
- Vesta M. Kelly

This next week is all about team work! Your trainers are on the line. The best thank you gift you can give your trainers is your 100% dedication. Also, remember your team is counting on you! This week, it is not just about you when you stand on the scale, its about your commitment and dedication to the team. Don't let your team down!

A snow day doe not equate to a day off of diet and exercise eating. If you do not want to venture out in the winter weather, you can always exercise at home. If you have On Demand, check out the free exercise videos. Don't just watch, participate! If you do not have On Demand pick your 10 favorite exercise, do each one for a minute, and repeat three times for a 30 minute blast! Try these 10 exercise if you do not have 10 favorites.

1) Alternating Lunges
2) Jumping Jacks
3) Push Ups- Wide hands
4) Squats- add a few jump squats!
5) Side Lunges
6) Plank
7) Jog in place
8) Mountain Climbers
9) Squat to touch the ground and jump up to reach the ceiling
10) Tricep Pushups- Hands close to body

Don't just think about moving, do it!

Week 4 Has BEGUN!!!

At the end of the week we will have reached the half way point of our competition. Which means if you feel you haven't done as well as you could have, you still have time to make a charge for these last 4 weeks. No one is out of the running. As you all have heard, your trainers' have a mini competition for the week. Which ever team has the greatest percentage of weight loss, the loser has to do whatever the winning trainer asks.

Josh: has to take one of Jacki's classes
Jacki: suggestions? maybe eat a BIG MAC!!

It's up to you guys to help your trainer out. Give it all you have from here on out!!! Remember we are here to help and answer any questions you may have.

Vege Out!

Stock up on vegetables today. Make it a nutrition goal this week to eat more vegetables. The health benefits of adding vegetables to your diet should make this goal a no brainer. Beyond the health benefits, they are very important when dieting. First of all, they are not a calorie dense food. An entire plate of broccoli will be under 200 calories! No I am not saying eat an entire plate, just making a point you could if you wanted! Secondly, they will help fill you up. If you are finding yourself feeling hungry throughout the day on a low calorie diet, snack on vegetables. Carrots are a great snack.

If you hate the taste of vegetables,
*Add them to a healthy soup
*Mix them in a tomato or light sauce
*Eat them first saving the tastier portion of the meal for last
*Add them into your eggs
*Fry them, no no no no no, don't do this! Yes they will taste better but will defeat the purpose!

EAT MORE VEGETABLES!

So another weekend is upon us.....

You know what that means............Group Training. Try and contain your excitement and use that energy for your sessions. There's no football this weekend so there isn't another random opportunity to use as an excuse to drink too much and eat those bad foods we all love so much. Look as this weekend as your turning point to take it up yet another notch. Really focus on your eating, making a real effort to eat healthy and nutritious meals and snacks. You can do this, remember the will power is in you, you just have to harness it!! Have a great weekend!!

Tip: Don't get on the scale every day, this just leads to a wave of emotions and unnecessary stress. Once a week is the best way to go about it.

Let's Talk Discipline

Going out to eat is a great way to spend time with friends and family. But remember you have "accepted a challenge" and will see it through! Enjoy going out to eat but be disciplined! Yes, you can sabotage all your week's exercise and diet efforts in one meal. Sad but true, ESPECIALLY WHEN EATING OUT!

Eating Out 101
1) DON'T EAT THE BREAD and DRINK LOTS OF WATER!

2) Order a side salad as an appetizer. Ask for the fat free of light version of the dressing on the side. Dip salad in dressing instead of smothering the salad with the dressing. This way you are eating while others are eating too and will deter you from the bread!

3) Order foods prepared using these key words: "steamed; poached; roasted; broiled; boiled; grilled; or baked" NEVER FRIED!!!

4)Beware of foods prepared with the following key words: "Cream sauces; butter; oil; au gratin; breaded; Alfredo; battered or batter-dipped"

5) Do not be embarrassed to ask the server to modify the preparation of the meal, hold sauces, hold the fries, grill instead of fry. It is your health!

6) Have the server package half the meal before even bringing it out to the table.

7) Always leave food on your plate. You do not have to finish everything on your plate!

8) Don't go to a buffet!

9) Yes, the food portion of going out to eat is wonderful. But keep in mind, the company you are with is even more enjoyable. Focus on the company not the food!

10)Relax and Enjoy!

Before you know it you will be dining out in clothes two and three sizes smaller!

DOES ANYONE ELSE HAVE ANY TIPS TO SHARE FOR THE BETTER OF THE GROUP BEFORE HEADING INTO ANOTHER WEEKEND?

YOU HAVE IT IN YOU!!!!!!!

Drive, Dedication, Determination, and Discipline are what I like to call the 4 D's of diet and exercise.
Ask yourself,
Do I have DRIVE?
Do I have DEDICATION?
Do I have DETERMINATION?
Do I have DISCIPLINE?

If you answer yes, list out the reasons why. If you answer no, list out what you can do to change and make it happen.

Let the accomplishments and strides you have made over these last few weeks propel you into the next few weeks. Everyone is doing awesome. Keep up the good work!!!

The feeling of accomplishment is amazing!

Yes, your ultimate goal and reason for joining Win with Weight Loss was to shed pounds!! Let's forget about the pounds for today and focus on other accomplishments. You have been in the competition for just two and a half weeks and I am confident each and everyone of you have done something you never thought you would do. Maybe it is exercising three times a week, trying cycling class, weight training, passing on dessert at a dinner party, saying no to the doughnuts brought in by a co-worker, etc. Whatever your accomplishments have been thus far, let celebrate today! Take pride in your accomplishments as they are the stepping stones to reaching you goals.

Let's get the comments rolling, I want to hear you accomplishments!

Give it ALL YOU"VE GOT!!

Giving it all you got is both a state of mind and a set of actions. You have to get yourself in the mind set of trying to motivate yourself to spend your free time either planning workouts and nutrition ideas or implementing those ideas. Health and Fitness does not take a day off, nor should you!! I know its not easy because its something you aren't used to doing, but you could give it a try! If you do, I can almost guarantee you won't be disappointed. So from here on out let's go the extra mile and push 100 times harder then you've been pushing. If you allow yourself to miss a workout do you have a feeling of guilt? Why feel guilty? Just workout!!!

Week 3 Begins

Ok, so the enthusiasm of week one has worn off and you are in one of three groups:
• Lost weight each week
• Maintained weight
• Gained weight

Whatever the case, this is going to be a more challenging week. We are not yet to the point where your diet and exercise has become a habit, which generally takes a solid month. All the exercising and planning may be starting to feel cumbersome. Whatever the case, lets persevere through this week. Make this week a success. It is not about what you have done so far, it is about where you are headed. Bring back the energy you had week one. Let it carry you through week three!

If you do what you have always done, you will get what you always got!

Don’t forget there is $550 at stake!!!!! No one is out of the race yet!!!

Sunday Jan. 18th

So it is officially the end of week 2. Once again ask yourself am I doing all I can to get into the shape I want to be in? Are you making the sacrifices needed? To succeed in this, SACRIFICE is going to need to be in the forefront of your mind. Without it you will never truly be able to push yourself that extra step.


GO RAVENS!!!

Another Weekend!

Its the second weekend of the competition! I have to say, you are all DETERMINED!!! Not only are you determined, you are supportive of each other. I love it and am really enjoying your comments. We are all learning from each other. As you find yourself in tight places, either surrounded by foods clearly not on your diet or away from the gym, remember you have choices and options. Unfortunately, the right choice may not be the easiest. Remember, you are DETERMINED!

Your next weigh in is only a couple days away. I want you all to stand on the scale knowing you did your best. You don't want to stand there looking at the number thinking, if only I ....

Friday Jan 16th

Okay we're basically done with week 2, how is everyone feeling about the direction you are going? Do you have questions? Remember if you are struggling with anything, we are here to help you with whatever it is. Keep pushing along with your workouts, you can do this!!! Stay positive and if you need help with motivation and ways to keep it fresh feel free to talk to your trainers. Group Fitness this weekend....BE THERE!!!!

Is it Worth It?

Did you know, to burn the calories in one small slice of cheese pizza you would need to walk for 85 minutes, run for 35 minutes, swim for 40 minutes, dance for 56 minutes, bike for 47 minutes, or do yoga for 112 minutes.

Before you slip off your diet ask yourself, is it worth it?

Wednesday Janurary 14th

So we're half way through week 2.....its time to start asking yourself could I be doing more? Am I working out as hard as I can? You don't want to leave a workout feeling like you could have done more. For today lets try to get just a little bit more out of ourselves. Lets really push it like you never have before!!!!! I know it may be difficult and it may be a little painful, but these are the things you have to do if you want to get where you want to be.

“To will is to select a goal, determine a course of action that will bring one to that goal, and then hold to that action till the goal is reached.

The key to reaching your goals is ACTION, Not for just one day, for one week, or for one month, but as long as it takes to reach your goals.


Just because you are on a diet does not mean you can not eat dessert. There are so many good desserts that do not sabotage your diets. My favorites are Skinny Cow ice cream sandwhiches. Although these ice cream sandwhiches are a little high in sugar, they are only 140 calories a piece, only contain 1.5 g of fat, 3 g of fiber and 3 g of protien, and only 2 weight watchers points!



Ok, ready for a contest within the contest! One of the contestants, Jen G., told me about a really cool website http://www.hungry-girl.com/ on the Internet. When you get a moment, check out the site. Heath, Patrick, and Joe don't let the name fool you. There are great tips and facts for guys too! The first five people to post a comment with an interesting fact learned on this site, win a prize.

Monday Jan 12th Let's Take it up and NOTCH!!!

Okay so it's Monday you had a great weekend of working out and watching football. Notice I put working out first!! The reason is because that's where it belongs FIRST. Keep this in mind as you continue to strive on this fitness journey. This is about more the an eight week contest, this is about learning and making a lifestyle change. So remember, your health and fitness comes first. This is the time to put "YOU" in the forefront.


Exercise tip: Always bring water with you to your workouts. Drinking water and staying hydrated during exercise is of the utmost importance. One major benefit of drinking plenty of water is that it helps deter cramping during exercise. So please always remember H2O is the way to go!!

Take Time to Reflect and Plan TODAY

As you come to the end of your first week and enter your second week, take time to reflext and plan.

Today

First

Go back to your goals page in your Fitbook. Did you write down your goals? If not, what are you waiting for? If you did, did you clearly define your goals. After week one, do you have more goals you want to add. One of Rachel's goals is to do push ups on her toes! This could be a goal for you too!

Some more ideas

• hold a plank for one minute


• be able to do one pull up


• be able to run for 45 minutes without stopping


• attend 4 cycling classes


• try Power Yoga

Second

Reread your daily exercise and food logs. Think about

• how you felt after competing each workout


• how you felt when you were able to pass up the treats at work


• the foods that were not so good for you, did you get a sense of satisfaction from eating them?


• how many vegetables you are taking in each day


• the types of proteins you are eating, are they lean proteins?


• how well did you do sticking to your exercise and diet goals

Third

PLAN FOR NEXT WEEK!

• Map out the days you plan to workout and when!


• Stock up on healthy foods


• Prepare food in advance

Make week two better than week one!

Saturday Jan. 10th

The weekend is here and it just happens to be the NFL playoffs. For most this means going to a bar and having some drinks and rooting on the Ravens. I'm not going to be a downer and tell you not to do these things, you just need to make sure that you make wise decisions when it comes to your celebrating this weekend. GO Ravens........!!!!! Hope to see you all in the group training sessions as well.

You've Got Goals

Dieting from Monday through Thursday is a lot easier than Friday through Sunday. There are two reasons dieting on weekends is harder.

1. Generally, people have more down time on the weekends and many people eat when bored! Before you grab something to eat, think about whether or not you are truly hungry. If it has been more than three hours since your last meal or snack, you may really be hungry. Just be aware of the difference between eating out of boredom and truly needing to eat.


2. Weekends are a time to spend with family and friends. Most of the time people gather around food and drinks! Temptations seem to be everywhere! Don't focus on the food during these gatherings. Focus just being with your family and friends. We are all adults, you do not need to eat or drink to be cool! Drink water and eat the veggies!

Your PLAN OF ATTACK

• Eat a healthy breakfast each day.


• Exercise more this weekend! You have two group training sessions you can do. Saturday morning is full of classes. 8 am Flex, 9 AM Bags & Bosu's or Cycling, 10 AM Hip Hop, Cycling, or Yoga. On Sunday, there is 9 AM Flex and 10 AM Cycling or Yoga. Plus the gym is open 24 hours, so please NO EXCUSES.


• Use this time to grocery shop. Plan and prepare meals for the week.

STAY ON TRACK this weekend! Remember you have goals!

Hump Day is Over!!!

Okay so we've made it past the half way point for the week. I hope everyone has had great success so far in their workouts. For those of you who haven't met with your trainer yet, you definitely have something fun and exciting to look forward to (note a hint of sarcasm). Heading towards the weekend, we can't wait to get it going with the group training sessions. There isn't a better way to finish the week off that I can think of. If you have any better ideas please feel free to post. Better ways to spend the weekend.......LOL.

Remember persistence is paramount!!!

Hope everyone has a great day.

Wed. January 7th

~ Failure will never overtake me if my determination to succeed is strong enough. ~





I know you are all determined to reach your goals. I saw several of you at the gym working hard. Rachel S, Carrie, Jill, and Rhonda were working hard in cycling class while Rachel L and Heath were sweating with Josh! It was great to see you all working towards your goals. Let's keep it going!





Eating healthy does not have to be bland or boring. There are so many healthy recipes. I challenge you all to find one healthy recipe and actually use it before Sunday! If you like the recipe, please share it with the group. I have a great recipe for Mexican Lasagna. Only 200 calories per serving and very tasty. I will make copies for anyone who promises not to use it for a table mat!

BTW- I am teaching cycling at 6 pm tonight. Hope to see you there!

Tuesday Jan 6th Day 2

Let Day 2 start exactly where day 1 left off!! Let the enthusiasm carry you though the rest of the week. I have a personal quote I would like for you guys to read and take in. "Trying is not just an effort, it's one step closer to success!" Please try to remember the excitement you have at this given moment because later on in the challenge you may need to look back and remember that to help see you through your journey.

Fitness Tip of the Day: Some of you may use treadmills, some of you may not. If not, try it!! You don't have to be on it for a long time to get a great cardio workout. Intervals are the way to go to burn as much fat as possible. For the 1st week try this: walk on a treadmill for 3 mins then run as fast as you are capable of for 30 seconds. Next you will trade off walking for 1 minute and running for 30 seconds, walking 1 minute running 30 seconds do this 8 times. End this workout with walking for 3 minutes to total 20 minutes.

You can do anything you set your mind to do!

You have all identified your goals. You have entered the Win with Weight Loss competition with the expectation you will achieve your goals. From this day forward, we are all going to work together, one day at a time to get closer to your goals. By March 2, you should expect to not only lose weight but to also be in better physical shape than you are today. Proceed with determination and have GREAT EXPECTATIONS!