Congratulations Joelle and Carol!

Joelle and Carol are in the lead with 2.44% weight loss. Look out for this team!!! We still have approximately 40 days to go in the 60 Day Partner Challenge. Anything can happen between now and June 11th! If you want to win, EVERYDAY COUNTS!

As you enter the weekend, remind yourself you are on a mission! Consistency everyday iS critical. Make this weekend an active and healthy eating weekend. If you don't, I can guarantee another team is.

Mini-Challenge #3
Total Minutes spent being active this weekend from May 1st - May 3rd! On Monday, we will be asking all teams to report the total number of minutes spent being active. Being active includes any type of cardio & strength training!

Get Moving & Make Healthy Choices!

“A competitor will find a way to win. Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It's all a matter of pride.”~Nancy Lopez

You all have been doing so well!!

I'm sure you guys have been depriving yourselves of the sweets. We all know that from time to time we get that sweet tooth, so here are some healthy alternatives. Portion control is still paramount.



“Oh Baby!” Carrot Cake
Ready in 45 minutes • Makes 16 servings

• Non-fat cooking spray
• 1 cup oat flour (ground oatmeal)
• ½ tsp cinnamon (double up if you love cinnamon!)
• ½ tsp baking soda
• ½ tsp salt
• 1/8 tsp ground nutmeg
• 3 egg whites
• ¾ cup Splenda
• ½ cup fat-free ricotta cheese
• 2 jars carrot baby food
• 1 cup quick-cooking oats


1. Preheat oven to 350°F. Spray an 8x8 pyrex dish with cooking spray.
2. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
3. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Fold in the quick-cooking oats and stir until just combined.
4. Pour batter into the dish and spread evenly. Bake 30–35 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces.

Nutrients per serving:
Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 85 mg, Total Carbohydrates: 18 g, Dietary Fiber: 1 g, Sugars: 9 g, Protein: 3 g, Iron: 1 mg



Chocolate Mug Cake
Ready in 10 minutes • Makes 1 serving

• 4 tbsp oat flour (ground oatmeal)
• 4 tbsp Splenda
• 2 tbsp baking cocoa
• 2 egg whites (3 tbsp liquid egg whites)
• 3 tbsp skim milk
• 3 tbsp baby applesauce (look for the variety with the lowest natural sugar)
• Dash vanilla extract


1. To a large coffee mug add oat flour, Splenda and cocoa and mix well. Add egg whites and mix well.
2. Add milk, applesauce and vanilla and mix well until combined. Place mug in microwave and cook for 3 minutes on high. Let cool for a few minutes before serving.

Nutrients per serving:
Calories: 190, Total Fats: 4 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 100 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 10 g, Protein: 12 g, Iron: 3 mg

Are you feeling alone?

Everyday you are presented with many challenges when you are trying to lose weight. You may feel like the only person
***at your work passing on the donuts, cookies, cakes etc.
***heading to the gym instead of happy hour
***ordering a diet drink or water instead of a margarita
***passing on the rolls at dinner
***ordering a salad with no dressing
***asking the waiter or waitress to have your food prepared special- leave out the mayo, hold the cheese, etc.
***not getting dessert

What ever the case, you should know you are NOT ALONE! #1 you have your partner and your are part of a group of people all struggling just like you. Losing weight is not easy. But the most important thing to remember is "losing weight is not impossible and you can do it".

Take a minute of your time and post a comment. Share with the group one of your recent struggles.

Here's a move for you guys to try when you working out either in the gym or at home.

WEIGHTED BALL CRUNCH


Target Muscle: rectus abdominis

Set Up: Lie on stability ball holding a medicine ball or dumbbell with your arms above your head and close to your ears [A].

Action: Contract your abs and exhale while moving into a sit-up position, keeping the weight above your head [B]. Inhale while returning to the start position and repeat.

AT-HOME MODIFICATION!

Set Up: Lie on your back with your knees bent and feet flat on the floor, hip-width apart and extend your arms above your head (with or without a weight).

Action: Exhale while slowly lifting your shoulders off the floor. Inhale while returning to the start position and repeat.

Do three sets of 15 reps.

Give it a try, you won't be disappointed.

Week 3 Begins

You are going to stand on the scale today with confidence. If you fear tears, ask yourself "Did I give it my absolute best this past week?" If the answer is yes, then have NO FEAR! You will be happy with your progress and the scale will make you smile!!

Monday Morning Checklist
1) Grocery shopping done & fridge stocked with healthy foods
2) Exercise appointments set for the week
3) Weekly exercise & nutrition goals recorded in fit book
3) Junk food out of the house

Have you completed all 4? If not, what are you waiting for?

Wake up everyday with determination & got to bed with satisfaction! Josh and I know you are all determined. Just remember results do not happen over night. To reach your goals you are going to have to be consistent.

Top Five Exercise Excuses BUSTED!


Feeling too tired? Swamped with other commitments? That won’t work on us. Here’s how to get past even the most stubborn (and creative!) fitness red lights and continue on your way to a healthy lifestyle. It’s your Top Five Exercise Excuses BUSTED!

1. “I’m too tired.”

Prepare for your workouts by getting seven to eight hours of sleep the night before and properly fueling your body with lots of water (throughout the day, as well as during and after your training session) and clean eating.

Make it easier on yourself by following your internal body clock. Do you get a burst of energy first thing in the morning? Schedule your workouts soon after waking up. Can’t drag yourself out from under those covers? Plan for an evening session instead.

2. “I don’t have enough time.”

Schedule your workouts at the beginning of the week and follow through as if you were making a doctor’s appointment.

Even if you can’t fit a full-body workout between grocery shopping and work, penciling in a couple of short, intense exercise sessions is better than nothing at all. Got 10 minutes before that meeting? That’s ample time to work on your new body.

3. “I’m too embarrassed to work out in front of others.”

Build your confidence (and your muscles!) at home by incorporating DVD and online workouts like the ones here. Do your research in fitness magazines like Oxygen, and consider a couple of at-home personal training sessions to get you started with strength training. If that isn’t an option, try moves that use your own body weight for resistance. Once you’re ready to ramp up your program, sign up for a gym membership and feed off the company and support of other women who can relate.

4. “I get bored.”

Keep things interesting by switching up your workout every few weeks. Change the order of the exercises, drop in a new move or try a new location or different time of day. If you still find yourself zoning out on the treadmill, pack your iPod with new, upbeat tunes or enlist a fitness buddy for a new approach. Keep yourself – and your body – guessing.

5. “I’m not seeing any changes in my body.”

It might take several months for clearly visible results, so stick with your workouts. And remember that the number on the scale is not the only measure of progress. Has your waist measurement changed? Can you run longer without losing your breath? Has your blood pressure improved? Track your health, not just the scale, for a better indication of how you’re stacking up.

Lastly remember your GOALS and let them be the motivating factor in your workouts!!

Make it a Caloric Deficit Day!

Remember, move more & eat less! It is another gorgeous weekend which should make it easy to get moving. Whatever you chose to do, get the heart pumping.

If you are planning on attending a social outing that may have tempting foods, here are some tips to help you stay focused.

1) Drink water! Always have a water in your hand.
2) Chew gum! You can not nibble with gum in your mouth.
3) Focus on the company not the food. (Rachel S. loves this one!)
4) Position yourself away from the food table!
5) Enjoy yourself! You do not need to eat and drink to have fun!
6) Remember your partner is relying on you to give your best.

Weekends are challenging on a diet! Remember, tough times don't last tough people do! Furthermore, the satisfaction you will get standing on the scale and seeing the pounds drop will exceed the satistfaction you get from anything you could possible eat or drink! PROMISE!

Great job so far guys!!!

Seeing everyone in the gym or the classes is such an uplifting thing. It's good to see that you all are really taking this seriously and not just going through the motions. You guys should feel the same way, but don't think of this as a chance to take a break. You should use this to push yourselves even harder towards that goal which ever goal that is. Remember this is a competition so if you are slacking off, know that the other competitors are not!!

Congratulations to Laura and Joyce!

With 990 combined minutes of cardio in one week, Laura and Joyce took a strong first place. Way to go girls! You will get your prize on Monday night!

Mini Challenge #2: Percentage of Weight Loss

The team with the greatest percentage of weight loss since the initial weigh in will win a prize! To make it fair, everyone must weigh in by Monday, April 27th at 8 pm. If you are not available Monday, stop by the gym on Sunday for your weigh in. I will be there from 10 - 2 pm.

Good Luck to ALL!

Don't suffer from midweek meltdown!!!

I know it's Wednesday and I'm sure you've all seen the forcast for the weekend, but don't let the on coming nicer weather deter you from getting in some great workouts for today and the rest of the week for that matter. So if you are looking to shake things up a bit today do something you haven't done yet in the gym. Take a class you have yet to take, use a piece of cardio equipment you haven't used yet. Just do your best to try something different. You will find when you do this, it doesn't allow you to get bored with your workouts!!!

Jacki's Eat This Not That Tip of the Day

You do not know how it happened, but somehow you find yourself standing in Cold Stone Creamery! You have the best intentions to order something healthy! The low calorie smoothies must be the best bet, right? I mean it is fruit and it is low calorie, right?

WRONG! The 2 to Mango "Like It" aka SMALL has 300 calories and 66 grams of sugar. OUCH!!! Don't fool yourself, the 66 grams are not all "natural" sugars.

If you absolutely must, my recommendation would be the "Like It" size Sinless Sans Fat Sweet Cream for only 140 calories and 9 grams of sugar. Add blueberris for only 10 more calories and 2 grams of sugar. Not too bad!

Get the week started on the right foot

Okay so it's Monday hopefully you aren't feeling like this is the day to start over after a weekend of possibly doing some things you know you shouldn't have. If you did no need to panic, it's a new week which means learning some new things in the realm of working out. Your training sessions start this week, so ask as many questions as possible and get as much from each session as you can. So get this week started on the right foot and continue going in the right direction. Believe in yourselves and you will achieve all you set out to accomplish.

What are your plans for the week?

"The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them." Denis Watley

Do you have what it takes to be a winner? Do you know where you are going? Do you have plans? Who will be sharing the adventure with you?

DIET PLANNINGAs we head into week 2 of the competition, take time to think about and prepare for your week ahead. Go to the grocery store with a shopping list full of healthy selections. Stock up on lean meats, fruits, veggies, and high fiber carbs.

I highly recommend buying chicken breasts in large quantities. Prepare the chicken ahead of time. The weather is gorgeous, grill up four to six chicken breasts for the week. If the chicken is already cooked, you can quickly prepare a sandwich or add to your salad. The protein in one chicken breast is much higher than deli meat which will make you feel full for a longer period of time.

EXERCISE PLANNING
Also today, take time to schedule your workout appointments for the week. Treat these appointments like going to the doctor's. As if you cancel, you could be charged a fee!!!

What great weather we are having!!

You may be one to workout outdoors when ever you get the chance. Well there is no better day then today to do so, the weather is fantastic. However don't be one of the ones that decides to neglect your working out just because it is so nice out. Make a concerted effort to get at least 45 mins or rigorous exercise in today. If you need help the gym has plenty of options for that. Everyone is off to a great start so far, so let's keep it going!! Hope to see you all over the weekend.

Weekends Bring on a Whole New Meaning to Challenge

Sticking to your diet and exercise routines throughout the week are much easier than weekends. All week long you are structured by work. When the weekend hits, you are ready to relax and rightfully so! But do not relax on your diet and exercise routines. Every day counts!

The weather is going to be gorgeous this weekend! Don't waste your day sleeping. Get out and play. Go for a nice vigorous walk or jog. Stop by the gym anytime!

If you are looking to try some classes this weekend, Canton Club has a good variety on the weekends.

Saturday
8 am Flex w/ Jacki
9 am Bags & Bosu's w/ Jacki
9 am and 10 am Cycling
10 am Yoga
11 am Cardio Flex w/ Josh

Sunday
9 am Fusion Flex
10 and 11 am Cycling
10 am Yoga

Diet Tip: Use this weekend to get rid of anything in your house that tempts you. If it is not in the house, you can not grab it!

Make sure you break a sweat!

Walking on the treadmill does not need to be a cake walk! In fact, you can get a high intensity workout just walking!!! Trust me! As you log in minutes of cardio this week try a vigorous walk on the treadmill. Two factors that drive intesnity on the treadmill are speed and incline! Add a few hill intervals into your program. Try walking on an incline of 15.0 for a minimum of 60 seconds WITHOUT HOLDING ON TO THE TREADMILL!!! Alternate between 60 seconds on the 15 and 60 seconds on a 4.0! I promise it will not be a CAKE WALK and you WILL SWEAT!

Mini Contest Begin!!

Starting from Today, Tuesday April 14th til Tuesday April 22cnd, we will be having a mini contest. Each team needs to log the amount of cardio they do from now til Tuesday. The duo that logs in the most cardio minutes is the winner! The winning team may be getting a prize so work hard!! (HINT)

By cardio we mean time spent on the Treadmill, Elliptical, Arc Trainer, Precor, Stairstepper, Rower and/or Bike. You can also log in cardio minutes through Group X classes, ie Zumba, TurboKick, Step, Gliding, Cycling, Bags and Bosu's, Cardio Flex, and Fusion Flex.

So log those minutes!! It's early on so now is the time to test yourselves and see what you can really do. GOOD LUCK!!











*We will be using the honor system for this so be honest!!!

On your mark, get set, GO!

You are off!!!! The 60 Day Partner Challenge has begun. From now until June 11th, you are committed to your partner and the competition. Only one team will win, the team with the highest percentage of weight loss. The question is, which team will it be?

Will it be,
Rachel I and Heath Bebout, Carol and Joelle, Sarah and Rachel S, Johnie and Keri
or Laura and Joyce


Make today the day you let everyone around you know you are part of a weight loss competition! You will need their support, especially when times are tough. Friends, family, & coworkers need to know not to push candy, cakes, cookies, etc. on you.