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
- Preaheat oven to 450 degrees. Line a baking sheet withparchment paper.
- 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.
- 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.
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