The Training Centre was well represented on Saturday, May 7th in Seven Springs for the annual “Mud on the Mountain!” The course threw some wicked obstacles, 30 in all at the group that traversed 8 miles along the way.

Andrea Peck placed 3rd overall for Females with a time of 1 hour and 38 minutes……you go girlfriend……huge congrats!

The 2016 Mudders: Matt Sondej, Kehle Pelles and boyfriend James, Missy & Dave Konitsney, Rebecca Rawlings, Mike McNabb and girlfriend Jenine, Jared Reck and Andrea Peck.

Thanks for representing us…..we are so proud of all of you!!!

October is National Breast Cancer Awareness month. One in eight women will be diagnosed with breast cancer in their lifetime. Each year it is estimated that over 220,000 women in the United States will be diagnosed with breast cancer and more than 40,000 will die. Please take all the necessary steps toward early detection and encourage others to do the same!

Performing monthly breast exams is a must! When breast cancer is detected early (localized stage), the 5-year survival rate is 98%! Early warning signs of breast cancer may involve the discovery of a new lump or a change in the breast tissue or skin.

Mammogram Recommendations for All Women:
* Women 40 and older should have mammograms every one or two years.
* Women who are younger than 40 and have risk factors for breast cancer should as their healthcare professional whether mammograms are advisable and how often to have them.

Proper screening, increased awareness, and early detection are necessary if we are to continue the decline in breast cancer incidence rates. The National Breast Cancer Foundation partners with medical facilities across the country, providing FREE mammograms and diagnostic breast cancer services to underserved women through the NBCF National Mammography Program. To learn more please go to their website http://www.nationalbreastcancer.org/nbcf-programs/patient-services.

Summer is right around the corner, so get ready for those warmer temps and their impact on training. Drink at least 16 – 20 ounces prior to training….proper hydration is key to sustaining your workouts in warmer temps. If you haven’t eaten in 3+ hours, eat a light snack of mainly fast-digesting carbs (fruits, bars, shakes, etc.) with just a touch of protein no less than 20 -30 minutes prior to training. (The ratio should be 2:1 or 3:1 carbs to proteins).
If you’re doing an extensive workout or are outside, make sure your drink has an electrolyte component that includes sodium….need to replenish what sweat has depleted.
Hydrate continuously during your workouts for optimal performance and muscle health…..and remember…..always put some fun in your training!!!

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.