Summer is right around the corner, so pick up a copy of our “Spring Fling 30-Day Challenge” to get you in top shape! Here’s a condensed, three-section exercise guide that will get you stronger, leaner and boost your energy out the roof! All exercises are to be done daily with varying rest days, so….pick up your copy today!

Join us in navigating the holiday season to stay on your fitness track! Check out the weekly core exercises, try a new class, conquer 24 miles of cardio and enjoy healthy recipes of traditional favorites and new, yummy recipes! We’ve even thrown in helpful tips to survive the season….so come on….join in the fun!

Yep, it’s back….10,000 steps a day for tons of health benefits! If you consistently walk 10,000 steps a day & start eating a “healthier” diet, within three months, you’ll drop 20 – 30 lbs!

The goal is to increase your steps each week by 500 per day until you are normally walking 10,000 steps daily. Wear a pedometer from wake-up to bedtime to track your steps. You may be surprised at how many (or how few) steps you take each day.

Make the commitment to gradually improve both your exercise and eating habits. Take your time….this is a journey to improve yourself….enjoy the journey!

Join The Training Centre in supporting the ongoing research to cure breast cancer! October is Breast Cancer Awareness Month, so please do your part and donate at the gym or in the community. The Training Centre will be donating $1 for every spin class participant during October with a corporate match of all monies collected for spin.

We’re holding our Annual Sabika Pink Party on Saturday, Oct. 25th from 9am to noon. Sabika is donating $25 from the sale of each piece along with a 5% corporate match of party sales, so come out and “support the cure” with a little bling!

Our “Couch to Cougar & Lazyboy to Lion” kick-start 6-week fitness program is just what the doctor ordered! Your lifetime fitness journey starts on Jan. 27th with (6) comprehensive and challenging workouts. Each workout will be one week in duration and must be completed at least 3 times during that week. The workout programs include total body movements, specific muscle group exercises, core work, 15 miles of cardio and…..tons of FUN!!!!! See the front desk for details & sign-up!

Well, continuing on with the whole “Why we eat when we really don’t want to eat” series we enter the world of schedules.

I find that if I really pay attention, I’m hungry at different times on different days.  Why do I always go to lunch at 11?  Well, because it’s usually a great time to stop at work.  There’s an extra person in the office to cover phones and the phone calls are usually slowing down about then.  Plus, I usually meet a friend for lunch and that’s normally a good time for him, as well.

But I’m not always hungry at 11.

So, where did we get the idea that timing was more important then having our minds and bodies run at optimum?  I have visions of a White Rabbit…

Besides the Rabbit, we live in a world run by schedules.  Have to be in work at a certain time. Church starts at a certain time.  The kids have to be at soccer at a certain time.  Everything starts at a certain time.  There is a certain logic to that, but there are some down sides.

Obviously, when an event is being organized for more than one person, there needs to be some organization; a time to meet, a place to meet at and some sort of activity that everyone will participate in.  Those are all valid reasons to work on a schedule.

But often, we short necessary functions, like eating, so we can make the schedule.

I’m not a fan of eating at the same time every day.  Mostly because I’m never hungry at the same time every day.  I am almost never hungry in the morning.  I have to be up and moving for at least an hour, usually two.  If I eat before that, I actually get nauseous.  If I’m up early and moving early, then I’m hungry early and I’ll probably be having lunch early.

When I wake up late, I get hungry later and eat later.

Schedules can make that really hard, even if you do pack your lunch.  Some days you just can’t seem to get away from your desk.

Get over it!  Last week I talked about not dealing with emotions and this ties back to that.  Sitting at your desk saying to yourself “I’m starving, but I just can’t leave,” or wrapping yourself so deep in work that you don’t take care of basic life functions causes tons of emotional overwhelm.

Sitting back for just 15 minutes while you grab some food can go a long way to making those uncomfortable emotions go away and keep the schedule under control.

Oh, no, wait – that was just hunger.

It’s really funny how one can lose touch, especially with oneself.  Hunger is a prime example.

One of these days, I plan to actually count the number of times in a week that I say stupid things like “Better eat now, I’ll be on the road for awhile,” or “I have to get out of the office, think I’ll go to lunch.”

If you’re asking yourself what was wrong with either of those statements, CONGRATULATIONS!  You’re in great company.

Both statements have the same inherent problem: both use food to solve some other issue.  A bigger issue with using food to solve some other issue is that you slowly distance yourself from physical hunger and start trying to fill emotional hunger.

News flash! Emotional hunger doesn’t get solved if by eating.  It gets solved by dealing with the emotions.  No shortcuts, just put your head down and forge ahead.

The inherent problem with putting your head down and forging ahead is that it’s just so darn hard!  It’s much easier to walk away and grab lunch than to find a polite and non-job-threatening way to tell your boss that he IS the problem with the workplace.  And you’ve just stepped onto a merry-go-round.  You can’t tell your boss or your coworkers that they’re idiots because you need the job, so you grab a sandwich.  You then mentally scream at and belittle yourself because you shouldn’t have eaten what you’ve already eaten or you shouldn’t have eaten that much, etc.

Oddly enough, completely avoiding the emotions was comforting in a way, because you didn’t have to deal with the discomfort of confrontation.  That confrontation doesn’t have to be with your boss.  It could be with a coworker, spouse or even yourself.

You may have heard that I’m a musician.  Well, one of the things I struggle with is time management.  It is much easier to grab a slice of pizza and let my brain turn to mush in front of the TV instead of coming home after 10 hours at the “dreaded day job” followed by 3 hours of teaching guitar grab a quick bite and get working on guitar practice, blogging and writing songs.

Obviously, I love playing guitar, blogging and writing songs.  But sometimes the day takes too much out of you.  So instead of dealing with all of those creative juices, I sometimes shut them down and turn into a vegetable, which leads to eating way more than just that initial slice of pizza.

Emotions are meant to be dealt with.  By plowing through and doing what you really want to do, you can take a huge chunk out of the need to eat for the wrong reasons.  By telling your boss (nicely, of course!) how to really fix the problem, you deal with the emotions and don’t need to run out for lunch just to escape the office.

That’s when you start to reconnect and figure out that, yes, you are truly hungry and need to eat or no, you’re really just bored and should be playing your guitar or going for a walk with the dog.

Seriously.  It’s true.

One of the things I learned from years of frustration at being overweight and researching how I could lose the weight and keep it off was that overweight people tended to eat to fast.

That was just too darn simple to be true.  One night of watching another thinness guru on TV wasn’t enough to convince me.  After all, I’d tried it all, done it all and nothing worked.  OK, bring – I can prove you wrong.  His first assertion was to slow down and count everything 20 times.  Hah!  That’s all you got?  My dad told me that years ago.  Actually, he said 27.  And he used the word “masticate.”  I was 21 before I knew what “masticate” meant.

Here is what I learned:

  1. Food has taste.  Really.  There are many things I didn’t think I’d like that I do like.  There are many things I thought I did like that I didn’t.  Either way, I actually tasted food.
  2. Fresh food really does taste better.
  3. I hate croutons.  They are stale, salty and basically tasteless.  Besides that they serve no purpose other than adding crunch.  There are tastier ways of adding crunch.
  4. I hate potato chips.  They are salty, greasy and basically tasteless.
  5. I use to use too many condiments.  A friend of mine and I used to have a motto: “Food is a medium for the condiments.”  Well, when you eat salty, greasy, tasteless food, that’s very true.  It’s the only way you get flavor.
  6. I can only eat 2 pieces of pizza before blowing up to roughly the size of Nebraska.
  7. I’m not really that fond of soda.  It’s too sweet and sticks to everything.
  8. I really, really like salad.  As long as there isn’t too much dressing on it.
  9. I get full a lot sooner than I thought I did.
  10. The dog really likes steak, ham and veal.  He’ll eat chicken if he has to, but definitely prefers steak, ham and veal.

Turns out maybe this guru is on to something.  That, of course, isn’t the only thing I’ll be trying, but it does definitely give me a start.  This week I might even try eating without multitasking.  The only reason I haven’t tried it yet is that I tend to go stir crazy if I only do one thing at a time.

Oh, and how do I know what the dog likes?  Well, quite frankly, when you don’t eat as quickly, you just can’t eat as much.  And as long as there is meat on my plate, the dog will be there to help me stick to it this time.

See you on Sunday!

–Sue

If a picture is worth a thousand words, how loaded can a video be?

For the longest time, I believed weights were it.  I couldn’t wait to get to the gym and lift.  My bassist, Aaron, and I used to go back and forth about weights vs. bodyweight exercises.  Just this once, I’ll admit he may have had a point.

Jump to 2003 when I moved back to Cranberry from New York city.  Having packed on all the weight I had lost originally, plus a few “insurance” pounds just for kicks, I was looking for a way to exercise so I wouldn’t actually have to be around other people.

My brother told me about a guy named Matt Furey.  Matt was a world-championship wrestler who had traded weights for body weight.  Being an Army Ranger, my brother may know a thing or two about exercise.

I tried it.  What could I lose?

Turned out I could lose a lot.  Inches and pounds, mostly.  Bodyweight exercises weren’t easy, either.

What does all this have to do with the evolution of exercise?

Wrestling!  More importantly, Hindu wrestling.

We all have perceptions.  Before reading Matt Furey’s books, I would have never put the words “Hindu” and “Wrestling” together in a sentence.  Turns out, there is a centuries-long tradition of wrestling in India.  And they train almost exclusively with bodyweight exercises.

The big three exercises for Hindu Wrestlers seem to be Hindu Squats, Hindu Pushups and the good old wrestler’s bridge.

BEFORE YOU WATCH THE VIDEO – Don’t try this at home unless you check with a doctor.