Every 1 Fit

Did you eat breakfast today?

Here are a few benefits of starting your day with a healthy meal.

Weight loss. Regularly eating breakfast may help you lose weight and maintain your weight loss.

Reduces hunger. Eating breakfast can help to avoid the tempting quick fix at the office. (vending machines, donuts, candy bowl...) Skipping breakfast can increase your insulin response which can increase fat storage and weight gain.

More energy. Think of your body as a vehicle. Your car won't start unless you give it fuel. You must fuel your body to remain physically active throughout the day.

Eating a healthy breakfast keeps your body working and your metabolism running. While you sleep your metabolism slows, as you wake up it speeds up, if you provide your body with a healthy breakfast your metabolism can actually continue to increase.

Try starting your day by eating whole grain carbohydrates, fruit, protein and unsaturated fats.

Kerrie Denell will teach this Saturday's body sculpt class.

Great class tonight! See you next Tuesday:)

Erica will be teaching for me April 18th :)

A few glute exercises I enjoy...

Split squat-
3 sets of 12 each leg. With or without weight.
Face away from the bench with a wide stance and place one foot on top of the bench. As you lower your body make sure your knee does not go passed your toes. Keep your chest lifted and focus on good form.

Deadlift-
3 sets of 12. Continue to challenge yourself by gradually increasing the weight.
Stand with your feet about shoulder width apart and while keeping your legs straight bend at your hips until your back is approximately parallel to the floor. Focus on a flat back and avoid rounding your shoulders. You should feel a nice stretch as you lower and as you return to starting position focus on squeezing your glutes.

Bridge ups-
3 sets of 15...One leg at a time. On your back, rest one foot across the opposite thigh. Lift your hips up off the ground and then lower back down. Challenge: place a weight across your hips.

Enjoy your weekend!

Protein...

Did you know protein is found in every cell of your body? In fact, 75% of the human body is made of protein. Protein supports the repair of damaged cells and formation of new ones. It is also important for the growth and development through all stages of life.

The average person generally needs between 40-65 grams of protein a day. However, this amount can change depending on the individuals body size, condition of one's health and the individuals activity level.

There are two kinds of protein...complete or incomplete. Complete proteins contain all nine essential amino acids and are naturally found in animal based foods with the exception of soybeans. Incomplete proteins can be found in plant based foods such as beans, legumes and grains. There are also a small amount of vegetables that contain incomplete proteins.

To calculate your protein needs you can take your weight in pounds and multiply it by 0.4. This number is the amount of grams you should be eating per day.

Remember, when making the decision to add or limit protein in your diet, you should first discuss with your physician or dietitian.

Are you ready for sleeveless tops?

Shoulder Exercise...

Remember, shoulders are a delicate muscle and you do not lift heavy weights for this exercise. I personally use 5 lb. weights and do this exercise close to the end of my workout. Think long neck and shoulders down while you raise your arm to the heighth of your shoulders with a very slight bend in your arm. This form will be done standing for the front and side raise. For the rear raise you may sit on a chair or bench leaning forward placing your chest on your thighs. From this position you will raise your arms straight out to the level of your back.

This is a compound exercise working your anterior (front), lateral (side), and posterior (rear) deltoid.

Set 1- 10 repetitions of a front deltoid raise
no break
10 repetitions of a side deltoid raise
no break
10 repetitions of a rear deltoid raise
rest for 45 sec. or do some form of cardio or an abdominal exercise.
Repeat 2 more times.

Enjoy!
I would love to have feedback from those that would prefer exercise demonstration videos or pictures to go along with the exercise of the week.
Have a great weekend :)

Healthy Fats...
While the total percentage of fat in your daily diet should be between 20-35%, the type of fat you choose is important.

Good fats help boost metabolism, create satiety and keep you on track...
MUFA's (monounsaturated fats) and PUFA's (polyunsaturated fats) have many health benefits. They can help improve blood cholesterol levels, which, can help decrease the risk of heart disease. They may also benefit insulin levels and help control blood sugar levels, which, can be helpful if you have type 2 diabetes.

Where do find these fats? MUFA's are found in a variety of foods and oils. A few examples... Olive oil, canola oil, almond oil, avocados, poultry, nuts and seeds.
PUFA's are found mostly in plant-based foods and oils. A few examples... corn oil, safflower oil, chia oil, soybean oil, walnut oil, sunflower oil, poultry, nuts and seeds. Omega-3 FA's- fatty fish (cold-water fish-salmon, mackeral, herring), flax oil, ground flax seed and walnuts.

You need fat in your diet, read labels and choose wisely.

Timeline Photos

Refer a friend...
If a friend signs up for training sessions, you receive a free session.

April Training Special...
3 one hour training sessions for $80. This offer expires April 30th, 2013. Limit one per client.

Starting April 1st...
Weekly exercises and tips, nutritional information and inspirational/motivational quotes.
Plus, monthly training specials!

Can't wait to see everyone in body sculpt class tonight!

Every 1 Fit would like to hear from you...
I would like to start offering more information about fitness/nutrition/wellness. I'd love to have your input in what you would be interested in reading or viewing on my site. Thanks for your help!
Health and Happiness,
Suzanne

Pixi Chix made an Every 1 Fit
t-shirt. I

Happy Valentines Day!!! I will be teaching Saturday morning:))

What's motivating you to workout?

Studio

Studio

Bob will be teaching Saturday's Body Sculpt class. Have a wonderful weekend and I'll see you Tuesday night:)

Matt is teaching tonight's body sculpt class. See you Thursday:)

Matt will be teaching tonight's body sculpt class! See you Saturday:))

Erica is subbing for tonights body sculpt class. Have fun!!!

Welcome everyone that signed up for the 101 day weight loss challenge. Over the next 101 days I will post weekly nutrition and fitness suggestions. I am in the process of reviewing your personal interest sheet you filled out today and I'm hoping to fulfill most requests. At anytime during these next few months feel free to message me with questions and/or concerns on my Every 1 Fit page or the private group. Remember take one day at a time because this lasts 101 days. The top places receive a nice $$$, but everyone has one common goal and that is to feel better and improve your health. Good luck!!!

Sheila Rempe who a great friend and client has put together a weight loss challenge and I have agreed to be the personal trainer/wellness coach. I will conduct the confidential weigh ins and offer wellness advice and discounts for those that sign up. Below is the information Sheila posted on her page. If anyone would like more information in regards to this challenge please feel free to email or message me through Facebook. This is a female only challenge, sorry guys.
Okay Ladies...Need motivation to eat well and workout? I have created 101 Day Weight Loss Challenge. It will begin Feb. 15th and go through May 25th. It will cost each of us $40 to participate. The winner takes 65% of the total money, 2nd gets 25%, 3rd gets 10% and 4th gets 5%. Plus there will be great giveaways as well as other prizes. It is all based on the percentage of weight lost, so everyone gets a fair chance.

As long as you are female this is open to any of you, your friends or your family. If you have any questions just ask. If you are interested in participating email me for the full details. Or if you for sure want to do it, let me know that too:) The more participants the more money there is to win!

The treadmill arrived today!

The in-home studio will be finished in the next few weeks. Pictures will be posted at that time.