Tuesday, November 29, 2011

And the Winners are....

Drum Roll Please!!!!

Dudes Division

Weight Loss Winner: Dr. Henderson lost a total of 8.06% of his body weight!

Clean and Jerk Winner:  Chris Knight increased his Clean and Jerk by 22.22%

Workout Winner:  Chris Roberts increased his workout by 28.41%

Overall Workout Winner with highest score:  Christ Knight

Awesome Job Guys!!!

Chick Division

Weight Loss Winner:  Jeri Krebs lost a total of 9.72% of her body weight

Clean and Jerk Winner:  Lindsey Maddox increased her clean and jerk by 40%

Workout Winner:  Morgan Ford increased her workout by 26.25%

Overall Workout Winner with highest score:  Bry Thomes

Awesome Job Ladies!

Recap:  Our First Challenge was a huge success.  At the very least the folks who signed up had a fun time.... Right?  Almost every person in the competition improved their workout score.  I was super excited to see that outcome!  Around 70 of you guys signed up for the pageant with about 55 of you staying in it and weighing in.  55 weighed in and we lost over 200lbs as a group!  Again I was super excited about that stat!

I enjoyed looking at all of the black books over the past 5 weeks.  These little black books gave us a glimpse into your lives and dude... what INTERESTING lives you lead.  If the black books showed you anything it was that consistency eating awesome foods is the ONLY key when it comes to dieting.  If you eat correctly during the week and then mess up friday night, all day saturday and all day sunday you will not have success.  If you think eating chicken (the fried variety) is healthy... well we steered you in the right direction.  Two things we found in common with the majority of the blacks books was this:  1.  Lack of protein.  2.  Lack of green vegetables!  Lean meats and tons of veggies is the key to the majority of all the successful diets on the planet and those were the two main things lacking in our black books.  I encourage all of you to continue writing in your black books until you run out of room.  Continue to bring them to the gym and we will help steer you in the right direction.
 If you missed coming to the gym as much as you wanted to during the Pageant then I encourage you to get on top of your attendance.  The magic amount of time a week for an awesome weight loss effect is: 5hours.  If you are not getting 5 hours a week in the gym then take 2 extra hours a week outside the gym and do some interval cardio.  Need some suggestions?  ASK US!  Or take advantage of one of our Free Saturday Workouts... They are fun and loaded with Cardio.

To all of you who signed up:  THANK YOU!  You made our first fall challenge a success.  Because of you, we will hold many more challenges:  individual and TEAM!  If you did not win anything, do not be upset.  We almost had ties in every category!  And in my Book... which is what counts anyways right?... you are ALL WINNERS!

To all of our winners:  Thank you!  But know this...  Like I said above the numbers were so close we had to add them up a few times just to make sure you guys were in the lead.  Keep up the hard work, Keep good attitudes and remember Fitness is all about the journey.  Journey onward my friends!


PS:  We will award prizes very soon.  We are still collecting them from a few local businesses and selecting what winners will get what prizes.  Be patient and get ready for some prizes!

Friday, November 25, 2011

Secret Workout!

GYM OPENS AT 11am for a secret workout!  Come burn some calories!

Wednesday, November 23, 2011

Turkey Day schedule

The gym will be open today @6,8,9,10 and 4&5. We will close at 6pm! Also tune in to Facebook and the blog to see if we will have a secret post thanksgiving workout!

Thursday, November 17, 2011

A good one

Sunday, November 13, 2011

I told you sooooo

Go check out Precision Nutrition.  Great resource!

Tuesday, November 8, 2011

Nice Quote

You can’t focus on weight loss – that’s not something you can control. What you CAN control is the PROCESS. Your choices. And enough good ones built up over time will lead you to your goals. Work hard and accomplish the healthy behaviors, let the rest fall into place.  -Precision Nutrition

Have you ever tried to work your way through a problem without success?  Lets take a look at a bucket list goal of mine: Speaking Spanish!  

I do want to speak spanish!  Buuuuut...  Spanish is hard!  I took it in high school and failed.  I mean, its a whole freaking other language!  When would I ever really use it?

Before you know it I have talked myself out of being able to speak another language.  I looked at the BIG picture, the result and it looked too hard and it freaked me out.  It looked to hard, to time consuming etc...  Not healthy goal smashing behaviors if you ask me...

If you always look at the results and never focus on the PROCESS you'll stay at step one and never make it to the end.

If I really wanted to speak Spanish I would start with something easy: Order some flash cards, watch something like espn in spanish and leave on the subtitles on or pick up a spanish speaking cd and listen to it on the way to the gym every day... something small and then practice it every day.

If you really want to lose weight or put on muscle or run a marathon or a 5k start with something small.  Start with something you can control!  You can control all of your choices (eating more vegetables than grains, drinking water instead of soft drinks, eat more lean cuts of meat instead of processed meat).  And like the quote says, enough good choices over time WILL lead to your goals.


Monday, November 7, 2011

Easy On the Cheese!

Texas Thin Crust Pizza

Servings: 1 large or 2 small
Prep time: 10 minutes
Cooking time: 10 minutes

Prelude: Many folks have an almost instinctive love of pizza.  However, on a rational level, they know it’s loaded with processed carbs and saturated fats.  So, when you’d rather go with your head, choose this healthy thin crust pizza.

Olive oil cooking spray
6 oz (170g) ground sirloin or extra lean ground beef
¼ teaspoon salt
1/8 teaspoon pepper
¼ cup yellow onions (small diced)
¼ cup red pepper (small diced)
2 teaspoons garlic (minced)
¼ cup tomato (small diced)
2 tablespoons BBQ sauce
1 whole-wheat tortilla
¼ cup pineapple (tidbits, or chopped)
½ cup aged white cheddar (grated)

Preheat the oven to 400 degrees F with.
Preheat a non-stick frying pan on medium heat. Lightly coat with spray and add the ground meat and season with salt and pepper.  Sauté the beef until lightly browned and cooked all the way through.  Add the onions, peppers and garlic and sauté for 1 minute more.
Add the tomato and BBQ sauce, stir until combined and remove from heat.
Lightly coat a baking sheet with spray and place the tortilla shell on the tray.  Spread the beef and vegetable mixture evenly on the shell leaving the outside ½ inch for the crust.
Top with the pineapple and cheese and then place in the oven.  Bake until cheese is melted and shell is nicely toasted (about 10 minutes).

I know it has a tortilla.   I know it has cheese.  Go easy on the cheese and share with your friends!

Wednesday, November 2, 2011

Its Cold...

Its Cold... so its time for chili.

the base:
2 tablespoons of your favorite fat: olive oil, coconut oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, bison, or a mix)
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa (don't need it if you can't find it)
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
14.5 oz. can chopped tomatoes (I like Muir Glen fire-roasted.)
6 oz. tomato paste
14.5 oz. can beef broth
12 oz. water

1. Heat the oil in a large soup pot. Add onions and saute ’til soft. Add garlic and let heat ’til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.
2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.
3. Add the tomatoes, tomato paste, beef broth, and water to the pot. Stir well.
4. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.
Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all three!).
Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.