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.