EYE OF THE TIGER

As of now, our top three contestants are
1. Rob B. with a 3.8% Loss
2. Rachel S. with a 3.51% Loss
3. Laura T. with a 3.21% Loss

My words to you today come from one of my favorite motivational songs I am confident you all know!


So many times, it happens too fast

You change your passion for glory

Don't lose your grip on the dreams of the past

You must fight just to keep them alive

It's the eye of the tiger, it's the cream of the fight

Risin' up to the challenge of our rival

And the last known survivor stalks his prey in the night

And he's watchin' us all in the eye of the tiger

Face to face, out in the heat

Hangin' tough, stayin' hungry

They stack the odds 'til we take to the street

For we kill with the skill to survive

Risin' up, straight to the top

Have the guts, got the glory

Went the distance, now I'm not gonna stop

Just a man and his will to survive

The EYE OF THE TIGER!

My question to all of you

which one of you has the eye of the tiger?

We will all know the answer on November 23!

Consistency is Key

You all have a big goal in mind and that's to win the contest. If you are going to win then it's going to take consistency! You know and better yet we know whether or not you are coming into the gym. Up until this point do you feel you have been consistent in a good way? Meaning coming to the gym or working out regularly, eating a proper healthy diet and not snacking on junk food. You can't say I will do it tomorrow, tomorrow is already here so you have to do it now!! Get motivated and make it happen. We all have room for improvement so put your best foot forward and get motivated.

Baby It's Cold Outside!

The Weather Channel is predicting buckets of rain for the 21224 area this week. To top it off, Daylight Savings time is this weekend, so it will be getting darker, earlier. While you may be tempted to indulge in some high-calorie comfort food, resist the urge! We are not bears - we don't need to pack on extra pounds to stay warm (that's why cashmere scarves and down coats were invented!) There are plenty of things you can have that won’t undo all your hard work. Sugar Free hot chocolate, oatmeal with fruit (fresh/frozen blueberries are awesome!), and soup are great options. Below is a great recipe for veggie soup. Try adding in a can of tuna or some diced chicken breast to get some protein. Remember: it’s always a comfortable 70 degrees in the gym! See you there!

Garden Vegetable Soup

1 cup sliced carrot
1 medium sweet onion
2 cloves chopped garlic
32 ounces vegetable broth
2 cups sliced green cabbage
1 cup green beans, trimmed
1 tbs tomato paste
2 tsp Italian seasoning
¼ - ½ tsp salt
1 medium yellow squash, sliced

Step one: Spray a large saucepan with nonstick cooking spray – heat over medium heat

Step two: Saute the carrot, onion, and garlic over low heat until softened (8-10 minutes)

Step three: add broth, cabbage, beans, tomato paste, Italian seasoning, salt; bring to a boil

Step four: Reduce heat; simmer, covered about 15 minutes or unitl beans are tender

Step five: Stir in the squash and heat 3-4 minutes

Yield: 8 cups

Nutrition: 42 calories, 0g fat

YOUR JOURNEY

This may sound trite, but think about this - the most successful season any baseball team has ever had still included losing 48 times.

Please don't let one day get you down. Today is the start of a winning streak for you in the game of life. There is someone out there who needs this right now, I am telling you - keep fighting you deserve it!


Make small changes, keep tracking your food and getting exercise in your day. Focus on your goals.... Visualize success....... You CAN do it!

Tips for High Intensity Workouts, Loredana Petrucci, Psy.D.

You have been engaging in a multitude of activities these past weeks! Congratulations! Many of you are also adding in workouts on your own to supplement personal training and group fitness. Here are some tips for maximizing your workouts and achieving results!

Choose a cardio exercise that you enjoy! Enjoy the elliptical? Add in hills and interval training for more of a challenge! Plan a 30 minute cardio burst: move at maximum speed for 30 seconds, moderate pace for 1 minute, and repeat throughout the 30 minutes.

Add in strength training at least 3 to 4 times per week. Practice good form, and aim to do exercises incorporating your whole body. For instance, combine lunges with curls to engage multiple body parts.

Replenish with plenty of water before, throughout and after your workout for maximum effectiveness.

One More Month to Go!

"It's not so important who starts the game but who finishes it." John Wooden

With one more month left in this competition, take some time to reflect on your experience so far so you can CRUSH YOUR DREAMS.

Ask yourself

1. Am I getting out of this competition, what I hoped to get?


2. Am I giving my 100%?


3. Am I getting close to reaching my goals?


4. Am I continuing to put in the same effort as week 1?


5. Are there obstacles getting in the way of me reaching my goals?


6. Where do I see my exercise and healthy eating habits going post competition?

If you answered NO to any of the first 4 questions, take time to talk with your trainer or any of the trainers involved in the competition to help you achieve what you set out to achieve. We are all here to help you and to make sure you continue to answer YES to these questions.

As for questions 5 and 6, discuss your answers with your trainer now. If there are obstacles, let us help you get over them. If you are not sure how you will continue post competition, it is time to start creating a plan with your trainer.

The competition ends November 23, but your healthy lifestyle should be FOREVER. You paid for this competition, make sure you get a return on investment (ROI)!

FINISH THIS GAME KNOWING YOU GAVE IT YOUR 100%!

NOTE: This weeks weigh ins will be used to show who is in the lead at the halfway point. Please weigh in at your next training session.

Accountibility and Responsibility

We are around the mid point of the competition, and you really should be in full swing. You should have a solid, consistant weekly routine for your workouts. If you don't it's your responsibility to your self to make it happen. Hold your self accountable if you miss a workout or stray from your diet. Your success lies with you and you are the one that has to make it work. Help is available along the way, but at the end of the day you are the ones who have to do the work. Be responsible for your own work out destiny and hold your self accountable.

Growing up, I was a competitive swimmer. After giving us our workout, our swim coach would bark, “Remember! Pain is weakness leaving the body!” Later, I would find out this was a United States Marine Corps mantra, but that saying has not only always stuck with me, but also gotten me through many a workout and over the years, I have adopted it as my modus operandi.

The next time you feel like giving up, repeat those words, or anything else you find motivating, and give it a few more minutes or a few more reps. Visualize yourself transforming from what you used to be. Visualize yourself breaking away from those bad habits. With every bead of sweat that trips from your pores, you ARE getting stronger and you ARE getting closer to your goals!

Remember, you’re doing a fantastic job. Keep up the good work and know that you CAN work through any tough obstacle you come across!

How to Stay Motivated to Keep Exercise Exciting

It can be easy to lose your motivation if you get bored with your exercise routine. Here's how to spice up your routine.......

So you have done what you thought was the hard part: You started a regular exercise routine to get fit and healthy. But now you're finding out that keeping up with it is as hard as starting out in the first place. You need to keep exercising, but how do you do it without getting bored and losing motivation?
Motivation to keep Exercise Exciting
Ask yourself what makes fitness fun. What motivates you most and keeps you focused and centered on a workout? These methods can help you stay focused and interested in your exercise routine:

* Find a buddy. Working out is often more enjoyable when you do itwith someone else. Find a Friend who will exercise with you , and won't let you back out of your gym dates.

* Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.

* Push yourself. Don't work out to the point of injury , but push yourself during exercise routines - don't give up because you don't feel like it or you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward.

* Listen to music. If you're on a treadmill, running or walking outside or just using a stair-climbing machine, pump yourself up with some favorite music: high-energy, fast-paced songs can give the boost you need to get through your exercise routine.

* Cut out the routine from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Take a Group X Class you have never experienced before, walk one day, run another, hop on a bike, or try a different weight machine.

* Eat for exercise. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry.

To make working out a part of your lifestyle, you may need to occasionally come up with new and fun ways to exercise. Just keep your end goal in mind - better health, fitness, and happiness - and find ways to enjoy your workout.

Weight Loss and Wellness, Loredana Petrucci, Psy.D.

Weight loss, exercise and nutrition may be something that you have been thinking about and achieving. With all the hype of weight loss, it is valuable to think about other factors in your life that comprise your health: your wellness! What do you think about when you hear or read the word wellness?
Wellness can be defined in many ways. It has very subjective meaning. Most often, it is described as the following:

Social Wellness
Occupational Wellness
Spiritual Wellness
Physical Wellness
Intellectual Wellness
Environmental Wellness
Financial Wellness
Mental Wellness
Medical Wellness
Dimensions of Wellness

How are you doing and feeling about each dimension of wellness? What dimensions would you add to these? What is at the center of your wellness circle?
Rate your satisfaction for each. List your goals for each.

Weekend #3

As you head into the third weekend of the competition, remember you have some tough opponents. Many of you are in the gym on a daily basis! The records are showing the pounds are being shed. If you want to win this competition, you need to bring your A game! There is no time for slacking in the gym or cheating with your diet. If you do, know there is an opponent out there who is more determined than ever. You will get left in the dust.

This next week is going to present some challenges. The first two weeks, everything is new, exciting, and fun. Now you are heading into the third weekend. All the planning and goal setting may start to seem redundant. You may start to lose enthusiasm. This could be your first major hurdle. GET OVER IT! If you stick with it in three more weeks, you will have created a habit.

Bottom line for this weekend- Don't lose focus! Remind yourself of you goals, why you started this competition, and keep on rolling!

Awesome job to each and every one of you! You have kicked butt in classes and we are all super proud of your dedication!

In case you didn’t know, Canton Club is hosting a happy hour this Friday, the 16th from 4-8pm at Blue Hill Tavern. If you think it is impossible to join the fun AND stay on track diet-wise, think again! As Rachel S pointed out earlier (shout out!), it IS entirely possible to have a good time without feeling totally deprived! Here are some tips:

Steer CLEAR
* When choosing mixers, opt for clear things like soda water over sugary things like Coke. Try adding a splash of cranberry and/or a twist of lime!
* Drink a glass of water and try eating something fibrous, like a small salad, for every alcoholic drink you have
* Stick with clear liquors over high calorie liquors

Don’t Deprive Yourself
* If you choose something calorie-laden, split it with a friend. Savor each bite and focus on it – don’t just gulp it down!

Do Some Recon
* Most restaurants post their menus online. Browse it BEFORE your event and pick out some healthy choices. You’ll have a game plan and will be less tempted to choose something you’ll regret later

Don’t forget: there are a lot of great classes offered on Friday! Get your workout in BEFORE you go out and you’ll be able to enjoy yourself that much more!

** Please, please, please do not drink and drive! Hail a cab, call a sober friend, or even hoof it home! **

Photo Courtesy of www.outregallery.com

It's totally normal to be a little sore when you're just starting to work out. But as you progress, you need to pay attention to the way in which your body is reacting to what you're doing. If you do 20 lunges after not having done them for awhile, you will be sore the next day - that's how you know the lunges worked those dormant muscles, just as you intended. If you keep doing 20 lunges every day, after a while you will stop feeling the soreness, and that means the move is not productive anymore. It's important to keep yourself challenged in order to get results.

When it comes to intensity, you will learn to use your own judgement. If your effort feels too easy, it probably is. Stop slacking and increase the intensity!! If it feels too difficult or your form is compromised, decrease the intensity. You will find your abilities change as you move forward. If you stop seeing the number on the scale drop, chances are you are coasting on your workout. REV it up!

Weight Loss: Be SMART and REWARDING

One key to weight loss involves being SMART
Being SMART is being Specific, Measured, Appropriate, Realistic, and Time-bound For example, if your goal is to increase your exercise, then, you r written SMART goal on your “to-do” list would be: exercise on the treadmill for thirty minutes before book club on Tuesday evening at 6:30pm. Write some of your SMART goals that you would like to add into your routine or lifestyle.

Another key to weight loss is REWARDING yourself!
You have accomplished many goals, and are continually striving to achieve more! Before starting your next goal, think of something that would gratify you. Is there something that you would like to reward yourself with (i.e.. massage, piece of art, shoes). Set up your rewards so that they happen often. For example, if I follow my nutrition plan for the next seven days as I have intended, I will treat myself to a membership to that Health Magazine that interests me.

To sum, I encourage you to be SMART and REWARDING for your well-earmed weight loss!

Get Out of Your Comfort Zone

On Saturday, there will literally be thousands of people running around the streets of Baltimore out of their comfort zones. Whether, they are

• Elite runners racing for first or a personal best
• First time half or full marathoners (GO RACHEL L!)
• 5k’ers
• Relay Racers doing 7.2 miles (GO RACHEL S!)

All of the runners will be totally out of their comfort zones. In the spirit of the Running Festival or the spirit of the contest, do something this weekend that will get you out of your comfort zone.

Breath Heavy, Get Your Heart Pumpin, and SWEAT!

Things to do at Canton Club

1. Saturday: 90 Minutes UnderArmour Cycling Simulation at 9 AM w/ Roy
2. Sunday: Fusion Flex at 9 AM w/ Jacki
3. Sunday: Cycling at 10 AM w/Nancy
4. Sunday: TRX at 10 AM w/ Jacki

Don’t forget to grocery shop and set your weekly goals on Sunday!

Almost 2 full weeks!!!

Well it's almost 2 weeks since we started the competition. Now's the time to start asking your self simple questions, such as have I been working out as much as I can? Or have I been in control of what I'm eating? If you've answered no to either of these, don't worry it's not so far in that you can't get it under wraps and start making strides to improve your working out and eating. It's imperative that you work out and eat properly, otherwise you aren't going to lose the weight. If you need help don't hesitate to ask, we are all here for you!!! KEEP ON KEEPING ON!

Put a Little Thought Into It!

Happy hump day, losers and I mean that in the nicest way possible! You’re in week two of your total body makeover and you’re doing an awesome job staying focused and strong. We work so hard trying to look a certain way that sometimes, we may forget that this challenge is also about making over what’s on the inside. That is, banning negative thoughts, eliminating the words “can’t” or “I give up” from your lexicon, and making better choices all around.

Get out of the mindset that you are “on a diet.” You are making a lifestyle change that while at times may feel difficult, will ultimately become second nature. Instead of lingering on your mistakes or thinking about what you could have done better, highlight on your achievements. Whether you walked the dog a few extra blocks, passed up the break room doughnuts for a piece of fruit, or gave yourself a compliment, focus on the positive and truly live in the moment and for the future!

**Your job for today is to list at least three positive things you have done. They can either be choices you’ve made or something positive about you, personally. All are encouraged to share!**

EASY WAYS TO REDUCE YOUR PORTION SIZE AND CUT YOUR CALORIES IN HALF

I am so proud of all who attended our first group fitness class last night! The TRX Training was a big challenge, everyone worked extremely hard and got through it. A huge pat on the back for Heath, Rob, Crystal, Leanne, Rachel and Rachel!



When it comes down to weight loss, portion control is key. The size of your meal equals the amount of calories you consume. If you eat twice as much as you normally eat, your calorie intake will also double. Consequently, if you reduce your portion sizes and cut your food intake in half; your calorie intake will also reduce by half. So what can we do in order to control our portion sizes with greater ease?

One way to better control the amount of calories we consume is to serve smaller portions. Simply place a little bit less on your plate than what you normally eat, about half. Another means of controlling your meal size is to measure the amount of food you eat. If you are eating from a container, it may be difficult to pin point exactly how much you have eaten. But if you place your food on a plate, you have a better visual of the amount of food you are consuming. Try using a smaller plate than your regular dinner plates at home. Measuring serving sizes is also a good tip when trying to control your calorie intake.

In order to measure the serving sizes of the products you purchase you have to check the labels. Each and every single product has a label which specifies the amount of calories per serving. It is wise to follow the serving sizes on these labels. This way you are aware of the exact amount of calories you are consuming. You no longer have to second guess. And last but certainly not least, you should never feel obligated to clean your plate. It is completely normal to stop eating once you are full. Do not push yourself into eating more just because something tastes good. Portion control is extremely important and following these few steps will help you reduce your calorie intake in no time.

Pumpkin Recipe and Your Nutritional Update

Happy Monday, everybody! You are in day fourteen of your weight loss achievement! Hopefully, there are many things that you have changed, modified, and altered about your lifestyle, especially your nutrition.
The blog for today is an opportunity for you to think about some of the changes you have made. I am welcoming all of you to share with us what those changes and new experiences have been. Today, lets start by sharing your nutritional modifications and dining modifications. Today’s nutition tip: Add colorful, seasonal fruits and vegetables to some of your “staple” foods. Here is a deicious Pumpkin recipe for your heart health!
Pumpkin Oatmeal (4 servings)
• 2 cups quick or old-fashioned oats
• 3 cups fat-free milk
• 1/2 cup canned pumpkin
• 1/4 tsp pumpkin pie spice
• 1/8 tsp cinnamon
• 1 tbsp raisins
• Brown sugar to taste (splenda preferred)
Preparation:
Place oatmeal in a microwave-safe bowl and stir in milk. Microwave on high for 2-3 minutes. Remove from microwave and stir in pumpkin puree, spice and cinnamon. Heat for 40-60 seconds, or until heated through. Stir in raisins. Sweeten with brown sugar if necessary and enjoy.
Stovetop method
Bring milk to a boil in a medium saucepan. Stir in oats and cook on a medium heat for about 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins just before serving.
Serves 4.
Per Serving: Calories 242, Calories from Fat 47, Total Fat 2.9g (sat 0.6g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 40.5g, Fiber 5.3g, Protein 13.2g



Pumpkin - Canned - (1 cup)


Nutrition Facts
Serving Size 1 cup: [change]


Amount Per Serving

Calories 80 Calories from Fat 5


% Daily Value*

Total Fat 0g 0%


Saturated Fat 0g 2%


Cholesterol 0mg 0%


Sodium 10mg 0%


Total Carbohydrates 20g 7%


Dietary Fiber 7g 30%


Protein 3g 6%


Vitamin A 1080% Vitamin C 15%


Calcium 6% Iron 20%


Zinc 4% Thiamin 4%


Riboflavin 8% Niacin 4%


Vitamin B-6 8% Folate 8%


Vitamin B-12 0% Phosphorus 10%


Magnesium 15% Vitamin D 0%


* Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs






Hope you enjoy your oatmeal ! We would love to hear from you! What are some recipe add-ins, modifications, anything nutritional that you would like to share!?

The Weekend is Here

Most likely, sticking with your diet is going to be more challenging over the weekend than throughout the week. It is possible to negate all your efforts from the week by eating and drinking too much. Don't lose sight of your goals. I promise the satisfaction you will have when you step on the scale and see the number drop will outweigh any satisfaction you will receive from food/drink this weekend.

Take time this weekend to PLAN!

• Hit the grocery store and stock up on healthy foods


• Prepare food for the week.


• Buy plastic containers and make your own Lean Cuisines/Snack Packs for the week so you have something to grab on the go.

Do some fall cleaning! Trash or give away any foods in your house that are too tempting.

On another note, it has been great seeing many of you in classes this week! Rob survived his first Flex class, Heath survived Extreme Cardio Flex, and Rachel S/ Rachel I/ Kristal/ & Heath survived cycling with me on Tuesday night.

Sunday night HOMEWORK

• Write down your exercise plan for the week.


• Set mini goals for yourself and write them down!

Get Comfortable with being UNCOMFORTABLE!

You are all embarking on this journey, some for reasons you may share but also for different reasons. It's time to start a new and it's time to break out of your comfort zone. So I suggest get used to being uncomfortable during your workouts. No I'm not meaning uncomfortable as in painful. I mean it in the sense that you need to be doing some exercises that you aren't used to rather than the ones you do on a regular basis. It's time to shake things up and break that gym comfort level we all love so much. We are here to make progress so therefore its time to try some new things.

For example:

Instead of doing a regular squat, add a cardio element by doing jump squats. Instead of doing regular push ups for 3 sets, do 1 set of incline push ups, 1 set of decline push ups and 1 set of regular push ups.

Simple tweaks and changes to the exercises you ALWAYS do can make all the difference in the world.