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Now Available at our Fitness Center is an Infrared Sauna. An Infrared Sauna is very different from a traditional sauna in that it uses specific bandwidth/frequency of sunlight.  This infrared light energy is divided into three spectrums: Near, Medium and Far. They are defined by frequency ranges measured in small wavelengths called microns.  Some of the health benefits include:

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Infrared Sauna

Are You Toxic? Could You Use A Colonic? But What Is A Colonic Anyway?
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Colon hydrotherapy is a gentle purified water washing of the large intestine to clean, detoxify and aid in the reconstitution of intestinal flora. The client lies on a massage table and with a colon hydrotherapy machine, water is run very slowly into the colon. When slight pressure builds up in the colon, the water is released. To insure maximum sanitation, a disposable water and waste line and applicator are used. The therapeutic goals of colon therapy are to balance body chemistry, eliminate waste, and restore proper tissue and organ function.” (click to learn more)

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Meet Our Team Of Trainers & Coaches
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Rene' Wolfe
Trisha's Assistant
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Nutritional Coach

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Jamie "The Tormentor" Spottz

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Rick "The Dominator" Spottz

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Maria "The Kick Your Butt" Semes

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Tracey "The Terminator" Gibson

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And Of Course Me
5 Time National Champion
Bodybuilder

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Trisha DeHall
Your Fitness & Weight Loss
Expert


Best Of Cinci

 

Go F.I.T.N.E.S.S Shopping
Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we'll leave that for another day.

If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS.

Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.

F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don't skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats.

N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don't walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store
Here's a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don't get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they've always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you'll only lose unwanted pounds.

S: Stick with Water
Warning: mini lecture to follow. I'll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don't fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Eating for fat loss
By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

Eat-For-Fat-Loss Secret #1: Keep It Balanced
Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

Eat-For-Fat-Loss #2: Don’t Put a Label On It
How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

Eat-For-Fat-Loss #3: Have Patience
Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

Eat-For-Fat-Loss #4: Have a Plan
This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don't’s for your clean eating plan—and please feel free to reach out to me to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.

Use these 4 steps as a guide to make clean eating a way of life. Click reply or call to get started on one of my fitness programs that will transform your body – once and for all.

Talk soon!
Clean Food: The Basics
What food should you consider clean? I’ll give you a hint: not foods that come packaged and processed.

The healthiest, cleanest foods are ones that are wholesome and untouched…as nature intended. Whole fruits, vegetables, greens, nuts, seeds, eggs, seafood and lean meats. Stick with this list of natural foods and you’ll be eating very clean.

Steer clear of any food that has been manufactured, processed and packaged. These are most definitely not clean and will lead to pounds gained.
Pesto Zucchini Boats
Here’s a simple, delicious vegetable side dish that your whole family will love. It’s a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal. This is clean eating :-)

Servings: 4

Here’s what you need…
  • 4 small, organic zucchini
  • ¼ cup kalamata olives, seeded and chopped
For the Pesto
  • ¼ cup raw pecans
  • 1 cup fresh basil leaves
  • 2 cloves garlic, chopped
  • 2 Tablespoons olive oil
  • ¼ cup nutritional yeast
  • 1 teaspoon lemon juice
  • ½ teaspoon sea salt
Instructions:
  1. Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.
  2. Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.
  3. Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.
  4. Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!
Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.

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