Top 10 Ways to Get Healthy in 2010

Like most people, you probably set out for a big 2010 New Year's Resolution! Today is January 20th, so if you have stuck with it, you have almost created your habit. If you have not stuck with it, no worries, we are here to help! 

Personal Trainer Melanie Holloway has provided the "Top 10 Ways to Get Healthy in 2010 Handout" by Diane Lofshult for you.

Diane says there is "no magic bullet to get in shape," and that you just need, "simple, easy ways to improve your health in 2010."

Here is her list:

1. Switch from regular soda to diet, and pass on sugar-laden energy drinks.
2. Never skip breakfast.
3. Drink alcohol only on weekends, if at all.
4. Use olive oil instead of butter on bread when cooking.
5. Chew your food slowly, and always sit down when you eat.
6. Substitute sweet potatoes or yams for white potatoes.
7. Always ask for salad dressing on the side.
8. Choose dairy products that are fat free or 1%.
9. Ask restaurant servers to bring you half your meal and to put the other half in a doggie bag to take home.
10. Replace your regular dishes with smaller salad plates.

IDEA Fitness Journal, Volume 7, Number 1

January 2010

3 – Bean Turkey Chili

It's Monday and it's raining in the East Bay!


The weather can often times lead to our "success rate" of making it to the gym dwindle very quickly! But don't let it! Think of it like this, you can't be outside anyways, so you might as well pack that gym back and head inside for a workout. We guarantee that not only will you keep dry, but you will also feel better post-workout to combat those "rainy day blues!"


Today we have a wonderful Rainy Day Soup Recipe for you, courtesy of ClubSport San Ramon Personal Trainer, Judy Corbett:


3 – Bean Turkey Chili

Ingredients

• 1 Tbsp Olive Oil
• 1 Small Onion, diced
• 1 lb Lean Ground Turkey Breast
• 2 cans diced tomatoes with jalapenos 
• 1 10.5 oz can of each of White beans, Black beans, and Kidney Beans; all drained
• 1 can low-sodium chicken broth
•  ¼ tsp salt
• ½ tsp cumin
• 1/8 tsp cinnamon
• 3/8 tsp cayenne pepper
  

Cooking Instructions

In a large pot, heat the oil on medium-low.  Add the diced onion and sauté until soft (3 to 5 minutes).  Add the ground turkey and brown it (about 5 minutes). Add the remaining ingredients.  Stir and bring to a boil then reduce heat and simmer for 20 minutes.  Optional: top with low-fat shredded cheddar cheese when serving.

Makes 6 servings.  

Nutritional Facts


Per serving:

300 calories

5 g fat

32 g carbs

787 mg sodium

11 g fiber

30 g protein

Enjoy your workouts and then enjoy this wonderful, healthy and warm soup!

January: ClubChallenge 2010 Calendar of Events

ClubChallenge 2010 & IHRSA's "I Lost it at the Club" has Officially begun!

Monday, January 11th was Day 1!

Here is the comprehensive Calendar of Events for January:

1. Tuesday, January 12
1. Drop in Volleyball today and every Tuesday 7:30-10:30 in the Gym
2. Circuit in Fitness 6:30-7am & 6:30-7pm
   
2.  Thursday, January 14
1. Circuit in Fitness 6:30-7am & 6:30-7pm
3. Saturday, January 16
1. ClubChallenge Weekly Workout 10-11am in the Gym
   
4.  Tuesday, January 19
1. TRX Camps Begin
   
5. Wednesday, January 20
1.  Weigh in Wednesday All Day in Fitness
2. Lecture: "Making Sense Out of Nutrition Labels."
   
6. Thursday, January 21
1. Circuit in Fitness 6:30-7am & 6:30-7pm
7. Saturday, January 23
1. ClubChallenge Weekly Workout 10-11am in the Gym
   
8. Tuesday, January 26 
1. Circuit in Fitness 6:30-7am & 6:30-7pm
9. Thursday, January 28 
1. Circuit in Fitness 6:30-7am & 6:30-7pm
   
10. Saturday, January 30
1. ClubChallenge Weekly Workout 10-11am in the Gym 

Requires Sign Up and Fee -  No Sign Up or Fee Required - Sign Up Required, No Fee 

Calendar of Events for January Descriptions:

1.  Drop in Volleyball: Team sports are a great way to change up your workouts! No sign-ups needed for the weekly drop-in play. No fee.
   
2. Circuit in Fitness: A circuit workout will be offered in Fitness every Tuesday and Thursday throughout the program. Participants should meet in Fitness ready to workout. Classes will be lead by a Personal Trainer and will incorporate strength and cardio. Must sign up in Fitness. No Fee. 
3. ClubChallenge Weekly Workout: This class meets in the Gym every Saturday thoughout the program. It is an interval style workout, similar to BootCamp but designed for all levels. No sign-up needed, no fee.
4.  TRX Camps Begin: TRX suspension training is the ultimate workout to build strength, endurance, core control and flexibility. Most camps meet twice a week for six weeks. Sign up at Activities. Camps limited to 8 participants. Camps require a fee.
5.  Weigh in Wednesday: Program participants can weight in and re-do body fat % if they would like. A trainer will be available in Fitness throughout the day. No sign-up needed, no fee.
6.  Lecture: "Making Sense Out of Nutrition Labels.": Lecture by Patti (Personal Trainer) will cover strategies for success when selecting food and navigating the grocery store. Must sign up in Fitness. No fee.

Your Chance to be FEAUTURED on the ClubSport San Ramon Blog!

ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event

The ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event at ClubSport San Ramon last night was a huge success! 

We had 160+ people attend so far, and we've had even more sign ups since then!


When Participants got here, we had them Check in and get an "overview."





From there, Participants had their INITIAL WEIGHT and BODY FAT PERCENTAGE taken by our Personal Trainers. The Personal Trainers put that information into one large binder that they will keep throughout the program to track participant's progress.

Participants were then given their "Official" T-Shirts and were provided with an entire page of ClubCoupons to use during ClubChallenge and IHRSA's "I Lost it at the Club" 2010.

We then offered a station on Nutrition/Nutritial Facts and Samples from our ClubBistro with items made specifically for ClubChallenge and IHRSA's "I Lost it at the Club" 2010.

Following the Nutrition Table, we had a small table available for information about our BLOG and how our Members can follow it for all the latest in Nutrition/Fitness/Health/Inspiration and Motivational Facts and Ideas. We also gave our Members the chance to learn more about our Brand New ClubRun (Running Club) which will launch this upcoming Monday night, January 11th as well! (Non-Members are allowed to participate in ClubRun).

Finally, participants to ended with information on our Pro Shop and Special Personal Training/Nutrition ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Packages.

And just for "good measures," participants were given the chance to enjoy a nice, little chair massage! (Ahhh....don't forget, treating your body well will insure that it treats you just as well!)

Not only do ClubChallenge and IHRSA's "I Lost it at the Club" 2010 have weight loss and more energy to look forward to, in a fun and challenging environment, but they are also looking forward to the possibility of one of 3 FINAL GRAND PRIZES:




THANK YOU to all who came to the ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event! If you would still like to participate, you still can!

ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event Tonight!

It's finally here! We are ready for our ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event.

Here are some things we have done to prepare for the Kickoff Event:

Entrance to ClubSport San Ramon

Table Signs in Lobby/ClubBistro Area

 Cardio Machine Signs

 










Signs in Lockers

Special Packages for Fitness/Personal Training/Nutrition

 















We already have 50+ people signed up and hoping to have many more sign ups at the Kickoff Event tonight!

Our Kickoff Event is from 4-7pm at ClubSport San Ramon. We will have the following:

• Program enrollment and information
• Initial weigh ins
• Measurements 
• Receive T-Shirt and Club Coupon Book
• Nutrition Information and Cafe Samples
• Blog & ClubRun Information
• Special Package Sales and Information

Participants may come anytime in between those hours of 4-7pm. At 7pm we will be having a Wine Tasting Event, which will last until 9pm, in our ClubBistro. (If you cannot make the Special Event tonight, you can still participate. Please just see someone in the Fitness Department to get signed up.)

ClubChallenge and IHRSA's "I Lost it at the Club" 2010 is a Complimentary Program for all ClubSport San Ramon Members!

If you are not currently a Member and would like more information on becoming a member, please contact us HERE or to see our Current Member Enrollment Promotions click HERE.

We are excited to have you all as ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Participants!

Remember: Let's make 2010 YOUR best year yet! Make the change YOU DESERVE and START YOUR HABIT with and in our world class, ClubSport San Ramon facilities!

ClubChallenge 2010 Weight Loss Press Release

For full information and press release on ClubChallenge2010, click HERE.

Fitness Preparation

ClubChallenge 2010 and IHRSA's "I Lost it at the Club" is kicking off in just 3 short days!

Are you ready? If you are taking these next few days to prepare yourself, here are 3 helpful suggestions:

1. Get Your Mind Ready - When it comes to challenging yourself and your body, not only do you need to physically prepare yourself, but you also need to mentally prepare yourself. Remind yourself of why you are doing this. Tell yourself the reasons you can do this. Clear your head of negative thoughts. Prepare for success!
2. Keep It Simple - Don't set yourself up for failure by "planning" out your workouts to include things you don't like or things that will bore you. Keep it simple by realizing what you actually enjoy doing. Not into walking? Try jogging or running. Don't want to bike? Try swimming. Don't like the tedious abdominal crunches? Try an Abdominal class. Keeping it simple and enjoyable will keep it realistic to stick with.
3. Clean Up Your Diet - The percentages vary from trainer-to-trainer, but as a general rule, about 70-80% of the "losing weight/gaining muscle/losing fat" comes from diet. Don't sabotage your hard work at the gym with food that works against (not for) your ultimate goals.
   

We hope you will join us for our ClubChallenge 2010 Kickoff Event this Thursday, January 7th from 4-7pm at ClubSport San Ramon! The program is complimentary for our Members! Not a Member? We have exceptional Promotional Enrollments this month, and we'd love to have you as a Member of the Club!

Have a Happy, Healthy Monday!