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Newsletter April 15, 2009

Posted by Jana on April 18th, 2009

We hope this finds you well and that you had your fill of chocolate bunnies and sugar eggs until next year!

We (Ron and Jana) just got back from a short trip to California to see our 3-year-old Grandbaby, Marnie, and had a wonderful trip. With recent events, we’ve realized even more how important it is to appreciate family - and it is nice for us to be able to (finally) have the luxury of traveling to spend time with them. 

SWAT is excited to be bringing new advanced skills to our training repertoire. On Thursday, April 16, SWAT will be closed, as we will be conducting an all-day AdvancedCertification with Steve Cotter, Nationally known Master Trainer. Steve will be working exclusively with our SWAT trainers to hone skills and develop new training techniques that will translate into better training for our SWAT clients.

WORKSHOP APRIL 20 - “WHAT YOU NEED TO KNOW ABOUT YOUR HORMONES AND HOW THEY AFFECT WEIGHT MANAGEMENT!”

If you’re doing all the right things with your nutrition and exercise program, and the scale just refuses to budge - there may be underlying issues at play. Join SWAT’s Medical Consultant Dr. Frank Comstock for an informative seminar on what YOU need to know about hormones, and how you can optimize your body’s performance for optimal health.

Dr. Frank will be conducting the seminar at Gold’s Gym North (All are invited!!) on Monday, April 20 at 6 pm. Please come and join us - and get answers to questions about your thyroid, hormones, nutrition and exercise program. Registration fee is $10. Don’t wait - this is important stuff! REGISTER NOW 

SPRING SHAPE-UP TRAINING SPECIAL!

If it’s been a while since you’ve been in, or if you’re ready to start your fitness program pre-Summer, then take advantage of this special offer! Come in now and schedule F.R.E.E. training - an opportunity to try us out at no cost or obligation to you.

You may choose 1 single one-on-one session, or 3 small group training sessions - absolutely -F-R-E-E so you can try it out and see how we work! Just give us a call or email us, and we’ll get you scheduled for your training today! (The group training 3-session offer is good for SWAT-Fit, or small group training only.)

If you want to try kettlebells - we encourage you to choose the one on one!)

Stay tuned for info coming soon on flexible unlimited class scheduling, new programs, and even some special offers to help you make YOUR health a priority.

We truly thank all of you who have shared your stories and support with us, and we look forward to working with you in the very near future!

Sincerely,

Jana and Ron
SWAT Fitness

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The Top 5 Side Effects of Exercise
Your doctor feels like a broken record. 

That’s right - he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN. 

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program. 

He’s tired of tallying your controllable risk factors which include physical inactivity and obesity. 

So why does he continue to give you the same lecture? 

Because he’s seen exercise change lives. 

He’s even seen exercise save lives. 

A Doctor’s Perspective 

Dr. David Shilling MD has been a family doctor for over 30 years. In that time he’s given a fair number of patients the exercise lecture…with good cause. 
He’s seen firsthand the healing power of exercise. 

Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he’s seen patients experience as a result of exercise… 

1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.” 

Your energy levels boost and you feel great. 

2. Pain Be Gone: Next patients notice a reduction in aches and pains.Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. 

Your muscles and joints feel better than ever. 

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. 

Your risk of heart attack or stroke is reduced. 

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. 

Your blood sugar levels are better controlled. 

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle. 

Your sleep becomes restful and weight loss becomes easier. 

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

  • I know you’re tired…exercise gives you energy.
  • I know you’re in pain…exercise alleviates your muscle and joint pain.
  • I know you’d rather stay in bed…exercise makes your sleep more restful.
  • I know you’re pressed for time…exercise improves your efficiency and extends your life.
  • I know you don’t know where to start…that’s where I come in.

Reply to this email or call me at the number above and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise. 

Then the next time you see your doctor he won’t give you a lecture. 

He’ll congratulate you.

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Know Your Number

Do you know your BMI? Your Body Mass Index is a number that helps determine if you are at risk for weight-related diseases. While it is not a perfect measure, it is a helpful tool. BMI values from 18.5 to 24.9 are considered healthy. BMI values from 25-29.9 are considered overweight, and BMI values of 30 or greater are considered obese. 

Calculate your BMI: 1) Multiply your weight in pounds by 703. 2) Divide by your height in inches. 3) Divide by your height in inches again.

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Smoked Salmon Salad

It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat. 
Yield: 1 serving 

Here’s what you need…

  • 1 1/2 cups romaine lettuce, chopped
  • 1/2 cup smoked salmon
  • 1/2 of a hard boiled egg
  • 3 cherry tomatoes
  • 1 tablespoon green onion, chopped
  • 1 kalamata olive, chopped
  • 1 teaspoon dried parsley
  • Sprinkle of balsamic vinegar
  1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
  2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein. 

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Newsletter 040209

Posted by Jana on April 6th, 2009

Greetings, Friends!

Ron and I want to tell you all how much we enjoy knowing you and/or meeting you. When we run into you in the grocery store, or the mall, or even at Starbucks - it is a great feeling to know that we know the most wonderful people in town.
 

BOOT CAMP STARTS MONDAY April 6th!

Our April Boot Camp session starts soon in 4 locations! 
 

Sign up right now for boot camp and don’t wait! The weather is great, and what better way to start your day than by getting a little friendly butt-kickin to speed up your weight loss? We now offer a 6 pm (indoors!) at SWAT South, which is only about 20 minutes from NW or EAST.  Go here Now to register and start your summer shape-up now!

SPECIAL WELCOME TO THE WORLD, J.R.!

We are happy to welcome the newest addition into the SWAT family. Shauna and Anthony (well, mostly Shauna) gave birth to a healthy and happy baby boy, James Rene, who was 8 lbs, 2 oz, and 20.25 inches long. And good looking of course! We wish Shauna & Anthony lots of good wishes, and will look forward to seeing Shauna’s post-birth kettlebell challenge test soon!

TRAINING SPECIAL!

If it’s been a while since you’ve been in, or if you’re ready to start your fitness program pre-Summer, then take advantage of this special offer! Come in now and schedule F.R.E.E. training - an opportunity to try us out at no cost or obligation to you.

You may choose 1 single one-on-one session, or 3 small group training sessions - absolutely -F-R-E-E so you can try it out and see how we work! Just give us a call or email us, and we’ll get you scheduled for your training today! (The group training 3-session offer is good for SWAT-Fit, or small group training only.)

If you want to try kettlebells - we encourage you to choose the one on one!)

Stay tuned for info coming soon on flexible unlimited class scheduling, new programs, and even some special offers to help you make YOUR health a priority.

We truly thank all of you who have shared your stories and support with us, and we look forward to working with you in the very near future!

Sincerely,

Jana and Ron
SWAT Fitness

Your Most Neglected Body Part

We can’t figure out why, but people universally neglect to train their legs. It’s a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you’ll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, we won’t deny that, but the benefits are more than worth the exertion. 

A Case for Your Legs

Your legs are a major muscle group, so it’s no surprise that training them will get you big time results. Training your legs will…

  1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You’ll burn more calories while exercising your legs than any other body part. Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn’t love that?
     
  2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn’t it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car. Exercising your legs isn’t only about increased strength; you’ll also improve your coordination and balance. This means that you’ll be able to do and experience things that you otherwise would have missed. You only live once, right?
     
  3. Uncover natural muscle shape. Let’s be honest, toned legs are attractive. I’m not saying that you’re legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape. Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn’t you love that freedom? Oh, and I should tell you that as you strengthen your legs you’ll also reduce the risk of injury to your lower back because you’ll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that we’ve convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

  1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
  2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
  3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn’t). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises that are beneficial in your program. And that’s the other great thing about training your legs… you have tons of options and variations, including kettlebells, crossfit, and group training, which allow you to train your legs while simultaneously giving you a cardio workout and making it fun - without having to do a boring “machine workout.” 

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let SWAT help. 

Reply to this email or call SWAT at the number above and we’ll schedule a consultation where you and I can assess your goals and we can show you the fastest and safest way to reach them.

Want Antioxidants? Go Blue

Blueberries are being called a “super food” by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases. 

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.

Easy Lentil Soup

Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber. 
Yield: 8 servings

Here’s what you need…

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 teaspoons salt
  • 1 pound lentils, picked and rinsed
  • 1 cup peeled and chopped tomatoes
  • 2 quarts chicken broth, fat free, reduced sodium
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground toasted cumin
  • Optional, spoonful of fat free cottage cheese
  • Optional, dried parsley
  1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
  2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
  3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein. 

 

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Newsletter Jan 15, 2009

Posted by Jana on January 16th, 2009

Greetings, Friends!

We hope this finds you all well! Ron and I are staying busy with projects, as usual. We’re working with some local non-profits and corporations to create programs that will bring health and fitness to the workplace, and help individuals and organizations get active and stay healthy. I (Jana) was recently interviewed for a magazine article in Marie-Claire, and in other news - we’ve been very fortunate to add Danny Sawaya to our training team!

Danny holds a Bachelors Degree in Nutritional Sciences from theUniversity of Arizona. He is a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Associationand holds a Personal Training Certification from the American Council on Exercise. Danny has worked in the Metabolic Monitoring Lab at the University of Arizona, conducting clinical research on human metabolism.  Most recently he was Department Head of the Fitness Training Program at Apollo College. Danny will start by heading up all the Personal Training at SWAT’s new location inside ofGold’s Gym North.

SWAT@Golds GRAND OPENING - Saturday, January 17

JOIN US on Saturday for a full day of free workouts and kettlebell intros as Gold’s launches their newly remodeled facility. There’s going to be a huge BodyPump class for 100 people at 10 and 11 am (Bring 2 cans of food for the food bank to get in!)

And if you want to try out some kettlebells, we’ll be doing a *F*R*E*E kettlebell intro at 12:15, and a kettlebell DEMO / performance at 1 pm with our trainers and experienced kettlebell clients from all over Tucson! If you’ve done kettlebells with us at SWAT - please come on out and participate in the demo at 1 pm! Everyone else - come out and watch, and maybe even try a couple of new moves!

GROUP TRAINING SPECIAL - You can do this!

Our small group training is a great way to have a personal trainer at an affordable price! We have a variety of training times, and we’re offering you great savings! Sign up now for 3 months or more of small group training, and get an extra month (or 2 personal training sessions) totally free! Call us now to schedule a complimentary consultation and we’ll tell you about schedules, specials and training options!

WE’RE THROWING A PARTY! Saturday Feb 1 at SWAT NW, 3 pm (Superbowl Sunday)

Many of you have noticed that some of our trainers look a little different these days… Glowing, even! The SWAT Fitness Family just got a whole lot bigger, literally!  Yes, Lauren is pregnant! Yes, Shauna is pregnant! Yes, Jayson is pregnant! (Well, his beautiful wife Jessica is, anyway…) and we have a lot of reasons to celebrate at SWAT.

Please come to a Coed Celebration on Superbowl Sunday, February 1. We’ll have football in one room; baby shower (and football) in the other.  BYOB and bring a dish to share (pot luck!). The parents-to-be will appreciate anything you’re able to bring or contribute that will help them begin the next chapter in their lives with their growing families. Please just RSVP and let us know you’re coming! RSVP NOW!

We wish you all much love, luck and success in 2009.

Jana and Ron Holland
SWAT Fitness Tucson

 

Don’t Believe the Lies

 

Repetition does not transform a lie into a truth. 

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths. 

Myth #1: Eating Late at Night Makes You Fat 

The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

  • Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain 

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

  • Your Solution: When it comes to snacking it’s all about whatyou snack on.

Myth #3: You Can Lose Fat Without Exercise 

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

  • Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means ‘All-You-Can-Eat’ 

The Facts: It’s time to close your eyes and mentally erase everything that the 90’s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

  • Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss 

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

  • Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: You Should Never Eat Fast Food 

The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain - don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

  • Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it. 

Permanent weight loss happens as a result of a proper exercise and diet plan - my specialty. 

Call or reply to this email and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.

 

Don’t Try!

The New Year is still fresh and change is in the air. What do you want to change in your life this year? Whatever your goal, apply this philosophy to it: Do or do not. There is no try. This bit of wisdom didn’t stem from a former president…it came from a little guy named Yoda!

Roasted Citrus Cod

 

Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest. 
Yield: 6 servings 

Here’s what you need…

  • 1 cup panko breadcrumbs
  • 2 tablespoons unsalted butter (melted)
  • 1/4 up chopped parsley
  • 1 teaspoon grated orange zest
  • 1 teaspoon grated lemon zest
  • 1 teaspoon grated lime zest
  • 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  1. Preaheat oven to 450 degrees. Line a baking sheet withparchment paper.
  2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
  3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein. 

Spread the word. Forward this newsletter to your friends, family and coworkers by using the “refer a friend” link below.

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Newsletter November 1, 2008

Posted by Jana on November 1st, 2008

Greetings, Friends!

We have a lot going on at SWAT and want you to be a part of it! If you’re feeling the pinch of the economy, you’ll want to take advantage of these great opportunities to get involved and get quality fitness training at an affordable price. Here’s what’s coming up:

OPEN HOUSE AND GRAND OPENING November 7-8

PLEASE join us for the Grand Opening Open House for SWAT Fitness South and the launch of Crossfit in Tucson. With Kombat Kettlebells and Crossfit, we provide the most UNIQUE and progressive training methods available. And group training is both affordable and fun! With us, you know it’s always something a little different….

Friday and Saturday, November 7th and 8th 
*F*R*E*E* workouts between 12-5 both days. Come try it out (we’ll be gentle) and see what the buzz is about. Saturday November 8th from 5-7 pm we will host a small cocktail party (post workout, haha!) Please come and meet our trainers and bring friends and family. All are welcome!

NOVEMBER 15th - KETTLEBELLS IN THE PARK - ORO VALLEY

Our November SWAT event will be held in Oro Valley at the Riverfront Park on Lambert, just East of La Canada at 6 am on Saturday the 15th of November. Bring a friend or two, swing away, and even though it’s early, it will be worth it! We will be offering training discounts to those in attendance.

BECOME A VIBC (Very Important Boot Camper)

We appreciate our loyal campers, and want to show it! Be sure and check out all the new specials and offers on the SWAT Boot Camps for the New Year!

Become part of our VIBC Program
(Very Important Boot Camper) and save over 40% on boot camp in 2009!
Open to Only 30 participants (26 spots left)

Pay up front for a year of boot camp, and you’ll save over $1,000.00. It’s equal to getting 9 camps for the price of 6 (You Get 3 camps ABOLUTELY FREE!) or getting 5 days a week for the price of 3 (Saving over $100 per camp!) 

LEARN MORE about the VIBC offer here

REFER A FRIEND PROGRAM

We’re grateful to those of you who have been so excited about your results and your fitness program that you’ve told your friends! Starting this month - if you refer a friend, you will be handsomely rewarded. If they tell us you sent them in and they sign up for training, you’ll receive a special thank you gift. Please remind them to drop your name!

We appreciate all of you, and thank you for your support and friendship. Wishing you the best this Winter and always. 

Jana and Ron Holland
SWAT Fitness Tucson

 

Holiday Pounds Loom on the Horizon

It’s here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate. 

Weight Gain season starts now and runs straight through New Year’s. 

The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours. 

Why do I bring this up now and not mid-way through December? Quite frankly, now is the time for you to plan for the weeks ahead. Once the whirlwind of holiday activities and obligations begins, you’ll be too caught up to put a plan into action. 

So in this moment of clarity, this calm before the storm, let’s outline a plan that will save you from unwanted holiday pounds. 

1) Put Your Feet to the Fire: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn’t enough, you need to promise to others so that you won’t drop the ball.

Commit to working with a fitness expert – the perfect solution for consistent, challenging and effective workouts. You’ll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating! 

Join a class – we’ve determined that you simply won’t be as effective on your own during the busy holiday season, so joining a class would lend accountability. Stick with something challenging that gets your heart rate elevated and incorporates strength training. Boot camp or kettlebells or Crossfit classes are great choices.

Find a serious exercise buddy – some friends can be the biggest help while others end up pulling you down. When looking for an exercise buddy choose carefully and consider the following questions: 

- Do they share your fitness goals? 

- Are they typically encouraging? 

- Do they stick with things? 

- Are you at the same fitness level? 

Get your spouse involved – what a great way to spend more time together during this busy season, and you’ll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates. 

2) Cut the Fat: I mean this literally. I’m not going to imply that you shouldn’t indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable – would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.

Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement? 

At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum. 

Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire-all very enjoyable and all filled with empty calories. 

At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly. 

If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset. 

Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn’t have to exercise since it’s the holidays.’ This is fine if you don’t mind entering 2009 a few pounds heavier, a little less healthy, and with lower energy than ever before. 

I believe that you deserve better. I believe that you should enter 2009 in better shape than you are today, healthier than you’ve been in a long time, and with more energy that you thought possible. 

I’m always available to help – call or reply to this email to set up a fitness and consultation with me and I’ll show you how you can see a lot of change over the next few weeks to come.

Forget the Clock

How often do you check the clock while doing cardio? Doesn’t time crawl when you’re busy staring down those last ten minutes? Instead of focusing on every remaining second think of how great it feels to get into shape. Here’s a great way to enjoy cardio: load an enjoyable audio book onto your IPod – you may even end up doing a longer workout!

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Newsletter October 15 2008

Posted by admin on October 25th, 2008

Greetings, Friends!

We are gearing up for a great Fall at SWAT, with new classes and programs, and are looking forward to your being a part of it! We thank all of you for your continued support, and appreciate you and your interest in our programs.

BOOT CAMP

Boot Camp starts Oct 20 (next week) and the weather is perfect for a little early-morning workout! We are offering a new 9 am option at East and South, as well as an evening camp at 6 pm at our indoor facility near I-10 and Palo Verde (about 20 minutes from anywhere.)

WELCOME NEW TRAINERS

We welcome Buondy Milazzo and Homero Eggert to our training staff, and are pleased to have Joel Garcia as a new Customer Service Rep at the front desk!

FREE CROSSFIT WORKOUT OCT 18

Our Crossfit program is in full swing at our new facility. What is Crossfit? Fast, effective workouts that utilize your own body as equipment and give you a lean, strong body without boring cardio or we

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Newsletter September 1 2008

Posted by Jana on September 8th, 2008

Monsoons are rolling in, and with school back in session, we are gearing up for a great Fall season of fitness and good health!

CROSSFIT
We just finished our 2 Crossfit Fundamentals Workshops and proudly welcome our first charter members! Congrats to the first 25 members of SWAT Fitness South. We expect an opening within a couple of weeks and are looking forward to providing you with outstanding coaching and group workouts.

KETTLEBELLS
With our newly-Certified RKC Instructors highly trained and super motivated, we are excited to be expanding the Kombat Kettlebells classes! There’s a new class at SWAT East at 5 pm on M-W-F and there are a few openings in both evening and morning classes at both locations. And for added fun - don’t be surprised to see kettlebells in our next boot camp - starting September 15!

YOU’RE INVITED - and please bring a friend or two!
We’re starting a new SWAT Tradition…. a monthly community event to show appreciation for our local community. Please join us for events like a Sabino Canyon Walk on Sat. Sept 13, and a *-F-r-e-e-* kettlebells-in-the-park workout in October. Here’s the calendar

Don’t forget that you can still get Dr. Siegal’s Cookie Diet at SWAT! Boot Camp starts Sept 15, and now if you complete 5 boot camps during 2008, your sixth one is absolutely ^F^R^E^E!

We appreciate all of you, and thank you for your support and friendship. Wishing you the best this Fall and always.

Jana and Ron Holland
SWAT Fitness Tucson

The 5 Most Outrageous Weight Loss Myths

These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.

The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can’t tell you how many times we’ve heard women tell us that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren’t delivering results? Call or email SWAT today and we’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Too Little of a Good Thing

Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.

Rosemary Lamb Chops

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4

Here’s what you need…

  • 8 (4oz) loin lamb chops, trimmed of fat
  • 1/2 cup dry red wine
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon dried rosemary leaves
  • 4 garlic cloves, minced
  • Freshly ground black pepper
  • 1/4 teaspoon salt
  1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
  2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
  3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
  4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

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Crossfit 101 - Fight Gone Bad

Posted by Jana on July 30th, 2008

Wow. Thanks to the 50 brave participants in the free Crossfit workout last Saturday, the event was a huge success. We did the “Fight Gone Bad” workout, modified due to space restrictions, and it was great. It was nice to meet new people, and introduce them to the Crossfit-style of training.

We look forward to doing another event like that soon, and are also planning our Crossfit Foundations Workshop to prepare participants for the Crossfit classes, coming in September at the new facility. Join us August 23 (East Tucson) and August 30 (NW Tucson) for a 4-hour workshop that will include skill building, info on Crossfit, technique and coaching, and of course a workout! Go HERE to register and get one month of unlimited training, PLUS the Foundations Workshop for$299

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Intro to Crossfit - July 26th

Posted by Jana on July 13th, 2008

As Tucson’s only licensed Crossfit affiliate, we at SWAT have a great opportunity to introduce you to Crossfit methods, principles and workouts. Is it really that different than what we do now? Well - yes and no.

AT SWAT, we have always emphasized functional movement training, results-driven programs, high intensity workouts, and accountability to your fitness and nutrition program.

With Ron’s and Jana’s backgrounds in military and law enforcement, and trainers who have military and university sports conditioning expertise,  SWAT continues to lead a revolution in fitness training that is scalable for the general public, and above all….. effective and results-based.

What’s new is our affiliation with Crossfit, which has developed a systemized program for fitness and made us Tucson’s first and only affiliated Crossfit facility in Tucson.

As in Introduction to Crossfit for Beginners, SWAT invites you to our CROSSFIT 101: An intro to Crossfit, including background and principles of Crossfit, how it can benefit you, and even a little taste of what a Crossfit workout is all about.

JOIN US SATURDAY, JULY 26TH
SWAT Fitness East - 8-9 am
SWAT Fitness NW - 10-11 am

Come dressed to work out and experience a workout like none you’ve had before.
This workshop is intended for beginners only. Avid Crossfitters will be welcome at future events. 

Please pre-register for the July 26 Intro to Crossfit Workshop. Space is limited, and we expect to fill fast.

Go HERE for more information, and to reserve your space! PRE-REGISTRATION required.

We look forward to meeting you,

Jana and Ron Holland
SWAT Fitness
Crossfit Tucson 

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Newsletter July 1, 2008

Posted by Jana on July 1st, 2008

Hello, Friends!

Thanks to all of you who took the time to drop by our Summer Solstice Party last weekend. We had a great time connecting with you, and appreciate your support. Although we weren’t able get photos of everyone, we know you were there and thank you for coming by! You can see the pictures we took here

Boot Camp starts July 7th! Get in shape this summer in a fun and encouraging environment, and as Rich Berra likes to say, “Take Control of Your Body with SWAT.” 

Did you STAY-cation instead of VA-cation this year? Spend your summer doing something rewarding. We are offeringSUMMER ROLL-BACK SPECIALS on our top-notch group training packages! Renew or Sign up for 3 months or more of small group training sessions and get 10% off our most current rates. Renewing Kettlebell and Group Training clients - this goes for you, too! Stock up now on sessions and group training. This offer ends on July 15.  

Ron and I (Jana) just got back from Las Vegas where Ron got Kettlebell Certified by IKFF, and Jana lost $60 at roulette.

We’ve moved our blog to www.swatfitness.com/blog and our trainers will be posting weekly progress notes and motivational fitness tips there. Visit often and see what your trainers have to say! Ron, Jana and Mike completed Crossfit Level 1 Certification, and Darrell just completed an intensive Olympic Lifting Workshop in preparation for the upcoming opening of SWAT Fitness South, the home of Crossfit Tucson. Stay tuned. We will be offering pre-opening specials and deals that you j ust can’t pass up! Go to Crossfit Tucson for more info.
We appreciate all of you, and thank you for your support and friendship. Wishing you the best this summer. 

Jana and Ron Holland

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Don’t Let Weight Gain Ruin Your Vacation

Posted by Jana on July 1st, 2008
A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless. 

With all of the excitement, it’s not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you’re going on a cruise then your weight gain may be closer to two pounds each day. 

But wait, your summer vacation doesn’t have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left. 

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it’s the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal. 

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip. 

Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won’t be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience. 

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean. 

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email. 

Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn’t readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next. 

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand. 

Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don’t have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don’t be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator). 

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don’t need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains. 

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

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