TF TIMES - November Newsletter

Join TF for this fun event for the whole family. Team Fit will be co-sponsoring this run in an effort to promote a healthy lifestyle to this community.

Proceeds will be used to fund the Anchor Bay High School DECA Chapter, a National Marketing Student Organization, Student Scholarships & M.D.A. Register by handing in your enrollment form and $25.00 today. 1K fun walk begins promptly at 4:00pm; 5K race begins at 4:15pm. For all pre-registrations, we will be able to supply your disposable D-tag, race number and Team Fit sponsored sweatshirt before the day of the race. This will eliminate your way time in checking in on December 12th! Make your checks payable to Anchor Bay RoadRunners. Contact us if you have any questions. Hope to see you there in a Team Fit sweatshirt!

If you haven't already done so and would like to join our FREE monthly distribution list, simply click on the icon below. Newsletters contain session information, recipes, events and other fitness information.

zumba

GOT ZUMBA?

YES, WE DO:

-Aqua Zumba

-Zumba Toning

-Zumba Gold

-Zumba Fitness!
For questions regarding
TF's Zumba programs, please contact Jennifer Paczas at

teamfitzumba@yahoo.com

or (734) 748-7533

Greetings:

As you may know, I started Team Fit in 2006 with a ton of passion and the desire to help people with personal training, group fitness and nutritional guidelines. I was a one-woman show with some standard "old-school" equipment and a ton of enthusiasm. It's 2010 and the enthusiasm and energy has NOT changed. But the way we help people has. We know that equipment does not make a gym. Our programs are based on my incredible team and their knowledge, experience and passion. But the tools we use and the environment in which we train, all affect the culture, the energy and the vibe to create bottom line results for our clients. We are really excited about the future!

There are only 8 short weeks until Christmas. Look your best, feel energized and confident! Don't undo what you worked so hard on this past year. If you don't take care of yourself, who will? There are still spots available in our classes. Why not take it to the next level and enroll in one of our boot camp programs. Nutrition and supplements are added to our amazing boot camp style format so that you can achieve your goals quicker. The HOLIDAY session begins November 8th. BONUS: "Campers" receive 10% off any other class enrollment (within the same session). To view more details click HERE.

We are pleased to announce that the FIT CHALLENGE boot camps are coming to STAC! Starting November 29th, Chantell Robinson will be hosting the t/th 6am camp. For the next 4 weeks, you will squat, lunge, dip, pull up, crunch, heavy bag box and even spin your way in shape just in time for the holidays! A HOLIDAY Special is detailed below for those interested in registering for both TEAM F.I.T. CAMP and FIT CHALLENGE this next session. Don't delay, enroll today, conquer tomorrow's challenges.....HOORAY! 1,2,3.....BOOTCAMP!

Halloween is just a few days away. Below are some great ways to overcome some scary diet pitfalls.

My friends, dream big....train hard...think positive...and strive to be your best!!! If you can believe it, you certainly can achieve it.

Enjoy your Thanksgiving!

Jill L. Turvey, Founder & Owner

Team Fit, Inc.

Team Fit's FB

Great Ways to Train For a Marathon

December 12th is the Annual Jingle Bell Run in the beautiful downtown New Baltimore. This year, Team Fit is co-sponsoring this awesome event. What better way to promote health & wellness in this community. Be sure to grab an enrollment form in your next class or pick one up at the front desk of Xtreme Fitness in Chesterfield Township. You can also register on-line by CLICKING HERE.

There are 3 major factors to include in your program while training for a marathon. Neglecting to include any of these factors will limit your training progress and race day performance.

1. Continue to improve your endurance by increasing your long distance runs each week, your average mileage each week, and include cross training in your program.

Your level of fitness and weekly mileage prior to training for a marathon will determine how much and at what percentage you should increase your mileage each week leading up to the race. The amount of time you allow for training will also determine your weekly mileage and progression towards race day. A good way to start increasing your weekly mileage would be to add 1mile to each run. If you are only running 2 days/week, begin to add 1 day of running until you are running at least 5 days/week. Your long runs should gradually increase to 18-22 miles about 2 weeks before race day. It is helpful to taper your mileage for those two weeks leading up to race day in order to give your legs more rest and recovery. This program will vary on an individual basis, therefore, ask a certified trainer or coach what's best for you.

It is also very important to include workout days that don't require running such as swimming, biking, hiking, strength training, yoga, etc. The body will benefit from off days from running and will perform better during the next run.

<Click Here To Read Jill's Entire Article>

Holiday Session of TEAM F.I.T. and FIT Challenge Programs

(3 locations to choose from)

Are you 100% satisfied with who you see in the mirror? Well if not, TEAM F.I.T. and FIT Challenge Boot Camps are here to help you achieve your fitness and health goals this holiday season and beyond! bootcamptags

We can give you the necessary tools to help turn your goals into reality so when you look in the mirror, you'll be proud of your accomplishments.

	Your clothes not fitting how they should
	Impossible to stick to diets that just make you feel worse
	Problem areas that will NOT go away
	The self conscious issue with how your body looks and feels
	Meat Market gyms
	Not finding a workout that really works
	Embarrassing fat in all the wrong places
	Feeling irritable sluggish and just generally tired all the time
	Knowing you have CUTE clothes you just CANNOT wear
	Never looking good in swimsuits
	Self Esteem that is LOW and just shouldn't be

It is time for a New YOU! You know that you deserve this!

TEAM F.I.T. CAMP
-pre-registration is required

3-day a week camp; includes daily protein shakes, dietary log books & counseling

Location I: Xtreme Fitness in Chesterfield Twp. (N. of Hall Road and Gratiot Ave.) locker rooms available at this location

M/W/F 6:00-7:00AM (yes, am!)

Trainer: w. Jill Turvey, CPT, CGFI
Dates: November 8-December 10th (no camps the week of Thanksgiving)

Cost: $120.00 ($10.00 off for veteran campers)

FIT CHALLENGE - 2 locations to choose from!

f.i.t. challenge

2-day a week camp; includes daily protein shakes

Location: ConCorde Swim and Health Club of Clinton Twp. (S. of Hall Road and Gratiot Ave.) showers available at this location

T/Th 6:00-7:00 AM

Trainer: w. Jill Turvey, CPT, CGFI
Dates: November 9-December 9 (no camps the week of Thanksgiving)

Cost: $85.00

NEWEST LOCATION- PRE-REGISTRATION IS REQUIRED

Location II: STAC (Shelby Township Athletic Club) (N. of 23 Mile at Schoenherr Road) showers available at this location

T/Th 6:00-7:00AM

Trainer: w. Chantell Robinson, CPT, CGFI (click HERE to see profile)
Dates: November 29- December 24

Cost: $85.00

HOLIDAY SPECIAL

Register for both the above TEAM F.I.T. CAMP and FIT CHALLENGE Holiday Camps for $165.00!* That is a $40.00 off the list price! Spots are limited so don't delay your registration today! Get ready for the holidays NOW instead of waiting any longer. Remember, drastic results in a short period of time are results that only last a short period of time! Make fitness a lifestyle change by starting TODAY!

*No other further discounts apply

Surviving those Damaging Halloween Treats

Talk about scary: Halloween is a hard time to stay on plan. What can you do when those 5-pound bags of candy go on sale at the grocery store, or when your kids have "organized" their loot into piles on the family room floor? I recently posted a survey on FaceBook and below are some responses on how Team Fit friends tackle the scariest Halloween candy scenarios.

Eat them fast and start back on the diet tomorrow? lol Is that the right answer? {See what Team Fit Suggests below}

STAY AWAY!!!!!!! My husband works at a high school, so I let my kids pick out a certain amount of candy to keep, then I send the rest with him to work! I say, let someone else's kids eat it...heehee!

Grab as much as you can in your shirt. Then run away and do not look back on this terrible action. Then you go to zumba each day three times a day for the next month to work it off :-)

LOL i agree with Lee and Anthony, but instead of zumba i'd get in your bootcamp all five days!

Put the candy in the freezer - I don't really care for frozen snickers so I may pull it out of the freezer but by the time it's thawed I've forgotten all about it.

I only buy candy that I don't like that way there, I won't be tempted.

Team Fit Suggests:

Keep things in perspective
Eating a little bit of candy on Halloween doesn't make a person overweight - it's constant overeating that can pile on the pounds. So don't assume you can't enjoy even a single treat, especially since deprivation is a dieting tactic that often backfires.

Go out on a full stomach
If you have to walk your kids around to trick-or-treat, make lunch your big meal of the day, so you're not walking around hungry with bags full of candy. Carry a thermos of something hot to sip on, or, chew gum throughout the night. It'll help kill your urge to put candy in your mouth.

Make a smarter choice
If you know that there's no chance you'll nibble a couple of Starbursts without tearing through the whole pack, it may be best to avoid them altogether. Steel yourself against temptation by pulling out a guilt-free snack. Fruit cups, Jell-O cups, meringue cookies and light hot chocolate are all satisfying alternatives. Or, grab some nuts or other lower calorie alternatives. Pretzels are pretty low in calories, and almonds are full of healthy fats and protein. Trail mix can be high in sodium so keep a watchful eye on the nutrition label.

5 Simple Tips to Make It a Great Day

1. Hydrate first thing in the morning - Eat within one hour of waking, before you have any hot (coffee, tea) or cold juices. However, room temperature water is wonderful to have sitting next to your bed. Drink water throughout the day and try not to have a lot of water during your meals. This can impair absorption of vitamins and minerals.

2. Vegetables are the new fruit - Veggies for breakfast! Try having veggies with your eggs or a glass of carrot or veggie juice. Starting your day with vegetables will provide your body with more vitamins and minerals than a "One-a-Day" vitamin over the counter.

3. Stop and Breathe - So you are rushing out the door and exhausted, you grab a pastry and coffee, and now STOP, watch your mental chatter, and take 5 deep breaths.

4. No more Diets. The first 3 letters are DIE! - PLEASE become a student of you. Today we can research and discover so many concepts regarding nutrition. Are you eat every 2 hours or only 4 meals per day? Are you drinking enough water? Gather all the information for you and customize it to fit your body and lifestyle.

5. Start your journal today - Starting a food diary is possibly the most important step you can take toward developing a lifestyle that leads to long-term weight loss success.
� You can have an honest view of your current habits.
� It's the key to finding the way of eating you can live with.
� It can help you make the eating-emotions connection as to why you overeat.
� It serves as a tool that you can use later on to measure your progress.
� If you continue to keep it at your goal weight, it will help you find the problem areas that have previously stood between you and long-term weight maintenance.

Adding A Pumpkin Punch To Your Protein Shake

Want to spice up your shakes in a healthy way? Why not add a little fall flava while getting the benefits of fiber, lutein and alpah & beta carotene.

1 scoop chocolate protein (Nutra Core)
1 cup skim milk
1/2 cup canned pumpkin, unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)

Combine all ingredients in blender and whirl until smooth. You can substitute pumpkin pie spice for the cinnamon and nutmeg. Makes 1 serving.

Preparation Time: 5 minutes