REVIVAL FITNESS PERSONAL TRAINING

2011-06-30T17:54:00.001-05:00

Inspiration sometimes starts with a first step.

2011-06-21T08:50:00.001-05:00

Nice job Peter! Burned 540 calories during our aerobic-strength upper body workout! www.revivalfitness.com

2011-06-20T16:47:00.001-05:00

8.5 percent body fat.....time for my back/abs workout!

2011-06-20T12:56:00.001-05:00

Live.

2011-06-17T10:18:00.001-05:00

Only 25 minutes of T.V. this week! I love summer....I mean spring.....I mean summer......I mean spring......I mean summer......

2011-06-17T09:29:00.001-05:00

Legs, legs, Legs....Time to wake up and workout.

2011-06-16T17:24:00.001-05:00

Shoulder and core day......rotator cuff no problemo.

2011-06-16T09:23:00.001-05:00

It's 9:23.....Life is only as good as you make it right now.

2011-06-15T14:39:00.001-05:00

Train midday or morning next week for 50 dollars per session! Get off the couch or sneak away from the desk. www.revivalfitness.com

2011-06-15T14:38:00.001-05:00

Time for an arms and abs workout...26 more days! Why are you reading this and not training with me? Train midday or morning next week.

2011-06-14T17:47:00.001-05:00

Time for my chest/abs workout. 27 more days until my photo shoot with Ben Elsass Photography!

2011-06-11T13:39:00.001-05:00

My triceps are sore!

2011-06-11T01:42:00.001-05:00

Embrace the unknown. You may find yourself in a more familiar place.

2011-06-09T18:28:00.001-05:00

It's hard to build a storm shelter in the middle of a tornado.

2011-06-08T14:21:00.001-05:00

Since we can't change the past, we might as well think about the future and try to do the most we can in the present.

2011-06-07T13:51:00.001-05:00

Change your mind. Live fit. www.revivalfitness.com

2011-06-01T11:59:00.001-05:00

Moving forward takes steps.

2011-05-31T16:20:00.001-05:00

Being healthy isn't just about avoiding something but finding the right substitute.

2011-05-30T22:38:00.001-05:00

Just met with fitness instructor Megan Linge and discussed a book collaboration. I'm excited! Still working on the details.....

2011-05-25T17:16:00.001-05:00

Excellent job Peter! He burned over 600 calories during our Shredded X Legs Program this morning. www.revivalfitness.com

2011-05-24T14:04:00.001-05:00

Need to bust a gut? Try 1 month of unlimited personal training for as low as 250 per week. Text ABS to 7734848094 for more details.

2011-05-24T14:00:00.003-05:00

Need to bust a gut in June? Try 1 month of unlimited personal training for as low as 250 dollars per week! Text ABS to 7734848094 for more details.

2011-05-24T14:00:00.001-05:00

Need to bust a gut in June? Try 1 month of unlimited personal training for as low as 250 dollars per week! Text ABS to 7734848094 for more details.

2011-05-23T22:11:00.001-05:00

Late Night Fitness....Chest and Core Workout in 5 minutes. www.revivalfitness.com

2011-05-23T14:13:00.001-05:00

Schedule your workouts this week and make fitness a part of your routine.....right now.

2011-05-20T14:23:00.001-05:00

Great back workout today! Off to see Peter Pan tonight.

2011-05-20T09:38:00.001-05:00

Nice job Peter! Burned 560 cal during our upper body workout yesterday and 476 cal during lower body workout today-aerobic strength program

2011-05-20T06:56:00.001-05:00

Find out how clients have lost 2000 lbs over the last 6 years! Email michael@revivalfitness.com for your weight loss tip of the day.

2011-05-19T14:16:00.001-05:00

Change your mind. Live Fit. www.revivalfitness.com

2011-05-17T09:41:00.001-05:00

Headed to the gym!

2011-05-11T09:08:00.001-05:00

Another beautiful day in Chicago! Get out and run!

2011-05-09T10:32:00.001-05:00

Ready to lose 5lbs? Shave it off before summer with personal training. Only $65 per session! Sign up this week and receive a free Slimplicity Nutritional Guide. Email michael@revivalfitness.com for more details. www.revivalfitness.com

Is the HCG supplement safe for weight loss?

2011-03-01T13:28:00.000-06:00

It seems as if the number of weight loss supplements are endless. Soon, the derivative of tire rubber will help you burn fat (not likely but I'm sure tried)!

HCG is most commonly used for fertility treatment and protocols of hormone replacement therapy. The following article describes several studies that dubunk the HCG weight loss myth and illustrate the negative side effects of following such a plan: http://www.livestrong.com/article/392545-safety-of-hcg-for-weight-loss/.

Generally speaking, only use supplements when there is a nutritional deficit or doctor recommended need in your body. Unfortunately, supplements don't need FDA approval (which baffles me). Many studies supporting the benefits of supplements are often funded by their respective companies. With this being said, you don't know the true short or long terms effects of the supplement on your body. Your best bet is losing weight the old-fashioned way. Find more weight loss tips here!

Veggie Soup and Roasted Brussel Sprouts Recipes

2011-03-01T13:08:00.001-06:00

My client Carol recently shared her wonderful Veggie Soup and Roasted Brussel Sprouts Recipes. Try them out!

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Carol's Veggie Soup
1 container light chicken broth
1 16 ounce can chopped tomatoes
1/2 bunch of Kale chopped
1 cup carrots sliced
1/2 medium onion
3 cloves garlic
1 cup sliced celery
2 small turnips chopped
1/2 teaspoon tumeric
Salt and freshly ground pepper to taste
1 pint water.
1TB olive oil

Saute onion and garlic in olive oil till soft. Add all other ingredients. Bring to a boil and simmer for two hours.

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Roasted Brussel Sprouts
1 pound Brussel Sprouts
2 TB olive oil
3/4 TB kosher salt

Preheat oven to 400 degrees. Wash and remove stems from sprouts. Place sprouts in roasting pan. Dribble olive oil over sprouts. Toss sprouts so the oil gets on all of them. Dribble kosher salt over sprouts and toss all together. Put sprouts in one layer and bake at 400 for 30 minutes.

The sprouts get soft and have darker skins and have yummy slightly salty buttery taste which masks the bitterness of the sprouts

Is Xylitol a healthy alternative to table sugar?

2011-01-31T13:22:00.001-06:00

Xylitol has less calories than regular sugar and is absorbed more slowly-which does not contribute to high blood sugar levels. Basically, the sugar alcohols are not fully broken down during digestion. As a result, excessive amounts of any sugar alcohol can lead to diarrhea or bloating.

With this being said, the amount of sugar alcohols in your diet should still be watched carefully-especially considering its side effects. If our intestines aren't absorbing the sugar alcohols, should we be consuming them? I can't answer this question...yet. From a holistic perspective, though, I'd limit the number of processed products in your diet-including this hydrogenated xylose (Xylitol).

Is the FRS energy drink healthy?

2011-01-06T09:11:00.003-06:00

It seems like the jury is still out on the energy drink FRS. According to the website, it's main ingredient, Quercetin "has been clinically proven to boost your immunity while raising your levels of focus, energy, and fitness". Unfortunately, only a small number of studies with a limited sample size support this. Considering that this is a supplement and it doesn't need FDA approval, it may be some time before we find out more from larger clinical trials.

With this being said, the energy drink is gaining legal attention for his ads (most known for its Lance Armstrong endorsement). Are their claims false advertising? You can learn more about this on the following site:
http://www.lawyersandsettlements.com/case/frs-healthy-energy.html

Additionally, FRS contains Sucralose, which is made with chemically modified real sugar. The following excerpt provides a scary description of this sweetener commonly know as Splenda:

"What chemical is it modified with, you might ask? The answer is acetone. This is the same chemical that is used in nail polish remover......Further chemicals include: benzene, which is a carcinogen found in oil and gasoline; another is methanol or wood alcohol which is used in windshield wiper fluid and antifreeze. Finally, the last chemical is formaldehyde."

http://www.associatedcontent.com/article/5802270/the_dangers_of_aspartame_sucralose_pg2.html?cat=5

Either way, when considering FRS or other energy drinks, closely examine and research the ingredients.

Are Korean Glass Noodles healthy for you?

2011-01-05T09:54:00.002-06:00

Korean sweet potato noodles (or sometimes referred to as Korean Glass Noodles) are usually made from a starch and water (which includes beans and potatoes). Although the number of chemicals used to produce this food varies and sometimes illegal (Asian food inspections aren't as reliable as our FDA-which is scary), we know that an ingredient reduced to starch often loses its nutritional value. Basically, the nutritional value can vary depending on the number of chemicals and the percentage of starch content.

How can I relieve muscle tightness?

2011-01-03T11:40:00.008-06:00

There are many ways to relieve muscle tightness. A quick and easy first step is foam rolling the tight area. Our body is covered with a superficial layer of fascia, which is an outer layer (like a sweater) that connects your muscles, nerves, and bones. Your fascia and underlying muscle tissue can cause a "knot" known as adhesion (which restricts muscle movement). A foam roller will act as a meat tenderizer and soften and lengthen the fascia (and break down scar tissue too). This is best done before your warmup routine (attack the knots before you increase your range of motion).

Any size foam roller or "The Stick" is sufficient (more dense, the more it will dig into the tight area):

*The Stick
*High Density Foam Roller

What are other sources of protein (outside of red meat and dairy)?

2010-12-27T15:11:00.004-06:00

Looking for other sources of protein beyond red meat and dairy? Check out the list below (serving/grams of protein).

****Note: Keep in mind that one-half cup of beans contains as much protein as three ounces of broiled steak. Combine beans, legumes, and lean meat for a balanced protein approach.

Chicken, stewing, meat only, cooked, stewed 1 cup 42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat 1/2 fillet 42.44
Fish, salmon, sockeye, cooked, dry heat 1/2 fillet 42.33
Turkey, meat only, cooked, roasted 1 cup 41.05
Fish, haddock, cooked, dry heat 1 fillet 36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat 1 fillet 35.82
Chicken, broilers, fryers, breast, meat and skin 1/2 breast 34.78
Fish, tuna salad 1 cup 32.88
Chicken, broilers or fryers, breast, meat and skin 1/2 breast 31.20
Fish, flatfish (flounder and sole species) 1 fillet 30.68
Turkey, all classes, giblets, cooked, simmered 1 cup 30.29
Soybeans, mature cooked, boiled, without salt 1 cup 28.62
Crustaceans, crab, blue, canned 1 cup 27.70
Chicken, broilers or fryers, light meat, meat only 3 oz 27.57
Fish, swordfish, cooked, dry heat 1 piece 26.91
Chicken, broilers or fryers, breast, meat only 1/2 breast 26.68
Fish, tuna, yellowfin, fresh, cooked, dry heat 3 oz 25.47
Turkey, all classes, light meat, cooked, roasted 3 oz 25.12
Chicken, broilers or fryers, dark meat, meat only, cooked, 1/2 breast 24.35
Turkey, all classes, dark meat, cooked, roasted 3 oz 24.00
Fish, salmon, sockeye, cooked, dry heat 3 oz 23.21
Fish, halibut, Atlantic and Pacific, cooked, dry heat 3 oz 22.69
Poultry food products, ground turkey, cooked 1 patty 22.44
Soybeans, green, cooked, boiled, drained, without salt 1 cup 22.23
Couscous, dry 1 cup 22.07
Mollusks, clam, mixed species, canned, drained solids 3 oz 21.72
Fish, tuna, light, canned in water, drained solids 3 oz 21.68
Fish, trout, rainbow, farmed, cooked, dry heat 3 oz 20.63
Fish, haddock, cooked, dry heat 3 oz 20.60
Fish, flatfish (flounder and sole species), cooked, dry heat 3 oz 20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat 3 oz 20.43
Fish, ocean perch, Atlantic, cooked, dry heat 3 oz 20.30
Chili con carne with beans, canned entree 1 cup 20.18
Fish, tuna, white, canned in water, drained solids 3 oz 20.08
Fish, pollock, walleye, cooked, dry heat 3 oz 19.98
Barley, pearled, raw 1 cup 19.82
Crustaceans, shrimp, mixed species, canned 3 oz 19.63
Fish, cod, Pacific, cooked, dry heat 3 oz 19.51
Fish, cod, Atlantic, canned, solids and liquid 3 oz 19.35
Beans, white, mature seeds, canned 1 cup 19.02
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter
1 thigh 18.58
Crustaceans, shrimp, mixed species, cooked, breaded and fried 3 oz 18.18
Turkey roast, boneless, frozen, seasoned, light meat 3 oz 18.13
Lentils, mature seeds, cooked, boiled, without salt 1 cup 17.86
Beans, baked, canned, with franks 1 cup 17.48
Crustaceans, lobster, northern, cooked, moist heat 3 oz 17.43
Crustaceans, crab, blue, cooked, moist heat 3 oz 17.17
Fish, salmon, pink, canned, solids with bone and liquid 3 oz 16.81
Crustaceans, crab, alaska king, cooked, moist heat 3 oz 16.45
Wheat flour, whole-grain 1 cup 16.44
Peas, split, mature seeds, cooked, boiled, without salt 1 cup 16.35
Oat bran, raw 1 cup 16.26
Fish, roughy, orange, cooked, dry heat 3 oz 16.02
Beans, navy, mature seeds, cooked, boiled, without salt 1 cup 15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,
batter 1 drumstick 15.80
Beans, pinto, mature seeds, cooked, boiled, without salt 1 cup 15.60
Fish, salmon, chinook, smoked 3 oz 15.55
Fish, catfish, channel, cooked, breaded and fried 3 oz 15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt 1 cup 15.35
Beans, black, mature seeds, cooked, boiled, without salt 1 cup 15.24
Buckwheat flour, whole-groat 1 cup 15.14
Beans, great northern, mature seeds, cooked, boiled, without salt
1 cup 14.74
Lima beans, large, mature seeds, cooked, boiled, without salt 1 cup 14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt 1 cup 14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained,
without salt 1 cup 14.43
Fish, pollock, walleye, cooked, dry heat 1 fillet 14.11
Refried beans, canned 1 cup 13.83
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 1 thigh 13.49
Beans, kidney, red, mature seeds, canned 1 cup 13.44
Beans, baked, canned, with pork and sweet sauce 1 cup 13.44
Cowpeas, common (blackeyes, crowder, southern), mature seeds, 1 cup 13.30
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,
1 drumstick 13.21
Beans, baked, canned, with pork and tomato sauce 1 cup 13.05
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted
1 drumstick 12.45
Beans, baked, canned, plain or vegetarian 1 cup 12.17
Crustaceans, crab, blue, crab cakes 1 cake 12.13
Fish, herring, Atlantic, pickled 3 oz 12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
1 cup 11.97
Fish, ocean perch, Atlantic, cooked, dry heat 1 fillet 11.94
Lima beans, large, mature seeds, canned 1 cup 11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned 1 cup 11.88

What is an alternative to pop or soda?

2010-12-16T10:37:00.001-06:00

The following article will help you find an alternative to pop:

http://www.associatedcontent.com/article/1557065/alternatives_to_soda_pop.html?cat=5
(Try to overlook the cleansing agenda of the article).

Personally, I've taken 100% fruit juices and added a little carbonated soda water to give it the "Soda" character. Your best bet is weening off the pop while incorporating this suggestion (similar sweetness and carbonation).

Eventually, though, keeping your sugar in check is most important (even if it's a 100% fruit juice). Creating flavored waters, different combinations of teas, etc. will give you more variety in your diet. Unfortunately, it will take time before you'll crave other drinks. In fact, it'll be hard to match the sweetness until you're off the "sugar drug" for awhile. If it helps, remember that coin collectors use soda to clean pennies. Translation: Great for the teeth and your insides! Yes, this is a fear tactic!

What's the best way to lose weight?

2010-12-13T14:25:00.003-06:00

Refer to the 6 Secrets for Weight Loss on my website ( http://www.revivalfitness.com/sixsecrets.php ).

What groceries do you buy?

2010-12-09T16:40:00.002-06:00

If you're interested, my last grocery list....

2 Avocado Hass
2 Banana Green
1 Bag Carrots Baby Peeled
1 Package Mushrooms White Sliced
1 Bag Potatoes Red
3 Bags of Mixed Greens
1 Bag of Spinach
1 Squash Zucchini
1 Package Cherry Tomatoes
4 Packages Perdue Fit & Easy Turkey Ground 93% Lean
6 Packages Perdue Chicken Breasts (no solution added)
2 Packages Eggs Grade A Large
5 Frozen Bags of Dominick's stir fry vegetables (various mixes-no sauces)
5 Green Giant Valley Fresh Steamers Green Beans and Almonds
2 Dominick's Organic Apple Juice
2 Tropicana Pure Premium 100% Pure Orange Juice High Pulp
1 Loaf of whole wheat bread (bought from a farmer in Michigan)
1 Bella Terra Pasta Rotini 100% Whole Wheat All Natural Organic
1 Package Uncle Ben Boil-N-Bag Rice Brown Whole Grain 3.5 oz ea - 4 ct
10 Cans Bumble Bee Tuna Chunk Light in Water
2 Jars Smuckers Fruit Spread Strawberry
2 Jars of Skippy Natural Peanut Butter
1 Newman's Own Salad Dressing Olive Oil & Vinegar
1 Package of Crushed Pecans
1 Sweet Yellow Onion
2 Cans of Kidney Beans (no high fructose corn syrup)
1 Jar of Motts Natural Unsweetened Applesauce
1 Package of Dominick's Homemade Fresh Salsa
1 Package of El Millargo Corn Tortillas (white paper package-3 ingredients)
1 Heinz Organic Ketchup
1 Kraft Real Mayo

How do I know which fish are safe to eat while being conscious of the environment?

2010-12-09T14:31:00.004-06:00

According to the Shedd Aquarium, there are many types of fish that are safe to eat while being conscious of the environment. Download their Right Bite Seafood Wallet Card for the following lists:

BEST CHOICES are abundant, well
managed and caught or farmed
in environmentally friendly ways.
Abalone (farmed)
Arctic Char (farmed)
Barramundi (US farmed)
Catfish (US farmed)
Clams (farmed)
Cobia (US farmed)
Cod: Pacific (Alaska longline)+
Crab: Dungeness, Stone
Halibut: Pacific+
Lobster: Spiny (US)
Mussels (farmed)
Oysters (farmed)
Perch: Yellow (Lake Erie)
Pollock (Alaska wild)+
Sablefish/Black Cod/Butterfish
(Alaska+, British Columbia)
Salmon (Alaska wild)+
Shrimp: Pink (Oregon wild)+
Scallops: Bay (farmed)
Striped Bass (farmed or wild*)
Tilapia (US farmed)
Trout: Rainbow (farmed)
Tuna: Albacore (troll/pole, US+ or British Columbia)
Tuna: Skipjack (troll/pole)
Whitefish: Lake (trap net)*
White Seabass
Wreckfish

GOOD ALTERNATIVES are an
option, but there are concerns with
how they’re caught or farmed —
or with the health of their habitat
due to other human impacts.
Caviar, Sturgeon (US farmed)
Clams (wild)
Cod: Pacific (US trawled)
Crab: Blue,* King (US), Snow
Flounders, Soles (Pacific)
Herring: Atlantic/Sardines, Lake
Lobster: American/Maine
Mahi mahi/Dolphinfish (US)
Ono/Wahoo*
Opah (Hawaii)
Oysters (wild)*
Perch: Yellow (Lake Huron and Ontario)
Salmon (WA wild)
Scallops: Sea (wild)
Shrimp (US, Canada)
Smelt: Rainbow
Squid
Swai, Basa (farmed)
Swordfish (US)*
Tilapia (Central America farmed)
Trout: Lake (Lake Superior)*
Tuna: Bigeye, Yellowfin (troll/pole)
Tuna: canned Skipjack and Albacore*
Walleye*
Whitefish: Lake (Lake Erie gillnet),* Round
Yellowtail (US farmed)

AVOID for now as these items
are caught or farmed in ways
that harm other marine life or
the environment.
Caviar, Sturgeon* (imported wild)
Chilean Seabass/Toothfish*
Cod: Atlantic, Pacific (imported)
Crab: King (imported)
Flounders, Soles: Atlantic
Groupers*
Halibut: Atlantic
Lobster: Spiny (Caribbean)
Mahi mahi/Dolphinfish (imported)
Marlin: Striped,* Blue* (imported)
Monkfish
Orange Roughy*
Rockfish (Pacific trawled)
Salmon (farmed, including Atlantic)*
Sharks*
Shrimp (imported)
Snapper: Red
Swordfish (imported)*
Tilapia (Asia farmed)
Trout: Lake (Lake Huron and Michigan)*
Tuna: Albacore, Bigeye, Yellowfin (longline)*
Tuna: Bluefin,* Tongol
Yellowtail (imported, farmed)

Key
* Limit consumption due to concerns about mercury
or other contaminants. For more information, visit
Environmental Defense Fund at www.edf.org/seafood.
+ Some or all of this fishery is certified as sustainable
to the Marine Stewardship Council standard.
Visit www.msc.org.
Seafood may appear in more than one column.

What are your thoughts about high protein diets, fasting, and carb-loading?

2010-12-02T15:52:00.003-06:00

1.) The standard suggestion for protein consumption is 10 to 35 percent of your total daily calories. Based on a normal-calorie-a-day diet, this amounts to about 50 to 175 grams a day (some claim only 46 to 56 grams per day).

Although many weightlifters will use the "1 gram for every lb" formula, it varies greatly depending on the health, weight, and activity levels (and type) of the person. Other dietitians recommend multiplying your weight by .37 to find your desired amount. Nevertheless, too much protein in the diet can lead to dehydration (which causes a lot of stress on your kidneys). Too much protein can increase your chances of osteoporosis and cancer too. The source of the protein (i.e. red meat and dairy) can also cause increased inflammation (affecting your metabolism and insulin levels) and may lead you to heart disease.

The following article briefly discusses this:

http://www.associatedcontent.com/article/798549/can_you_eat_too_much_protein_the_health.html?cat=5

Personal suggestion: Begin with the .37 calculation and monitor your muscle growth and activity levels. Only increase your intake based on your need...a little at a time. Blood and urine tests will tell you the health of your kidneys. These results my disclose whether or not you are consuming too much protein.

2.) Please keep in mind that adequate hydration is needed for protein filtration in the kidneys. This is extremely important for a high-protein diet.

3.) Mayo Clinic and author Michael Pollan (In Defense of Food and Omnivore’s Dilemma) have written at great length on similar topics and have influenced my nutritional philosophy. The following guidelines are a result of my research and experience helping clients reach their goals. You’ll find that these guidelines aren’t only secrets to reaching your goals (whether losing body fat or building muscle), but also rules to live by.

· Eat every 3-4 hours. Why every 3-4 hours? This span is debatable based on you. Your calorie intake, energy expenditure, and a list of many other factors influence your need to refuel. Your goal is to keep our body at sea level-not at a deficit-to work most efficiently. Otherwise, your body may resort to compensatory measures to overcome its deficits-which may hold your body back from losing body fat (and may cause unhealthy weight gain).

With this being said, physical assessments including blood sugar level or hormonal tests are needed to truly determine your need. Is it realistic to check these physical levels every hour? No. Instead, you should rely on physical cues-lightheadedness, hunger, etc. Unfortunately, most people don’t listen to these cues as well as their dogs (Does your dog nudge you for food at the same time every day?) and usually distract themselves instead (more work).

In hopes of minimizing a nutritional and energy deficiency, I suggest a high calorie meal every 3-4 hours for weightlifting or a low calorie meal every 3-4 hours for weight loss. During that time, you’re allowing your body to efficiently digest the last meal while utilizing it and storing it for energy (and running around for your boss).

When you are near the 3-4 hour mark, determine your need for food. You may find that some meals are smaller than others depending on your activity level. This habit will help establish a frequent eating routine and maintain a homeostatic balance throughout the day (which is ideal for muscle recovery).

With this being said, I don't encourage a fasting period. IF your body depletes the stored fat (most likely inefficiently) and temporarily increases your metabolism during this fast, then it is taking a COMPENSATORY measure for this new stress/change to the body. This short term benefit may sacrifice the long term benefits of your program. Which leads me to my next thought......

· Balance every meal (don't carb load unless there is a deficit). Have you ever felt ravished an hour after breakfast? Something may be missing from your last meal (unless the meal is too small-more calories are needed). We have lived on the popular notion of carbs in the morning and protein in the night for several years. Is this truly helping our bodies? Are we supplying the body with an unbalanced supply of nutrients instead?

Considering that our bodies are creatures of habit (although we don’t always recognize this), we must feed it the nutrients and calories it needs to work efficiently. A balanced meal of about 25% protein (non-animal or white meat is best because they cause less inflammation in the body-which may slow our metabolism or affect our blood sugar levels) and 75% vegetables (with limited fruits/grains) may satisfy your hunger and convince the body that it isn’t deprived (keep in mind that some people require special needs based on allergies, diseases, deficiencies, etc.-which may change this guideline). If you eat cereal in the morning, add fruit and an egg on the side. If you love carrots or celery, spread Almond Butter on it and sprinkle raisins on top. Make every meal-big and small-a perfect combination of fuel.

· Eat at the same time every day. Somehow a dog always knows when it’s feeding or walking time. In fact, our dog Bailey nudges us within ten minutes of the typical time every day. Can dogs read clocks and haven’t been telling us? Most likely not. Dogs, like many animals, listen to their bodies (thanks to their biological clocks and circadian rhythms). They, like us, are also creatures of habit. Unfortunately, we tend to overthink or rationalize our decisions and ignore our physical cues.

Fortunately for us, our body exhibits food anticipatory activity, which is typified by an increase in locomotor activity, body temperature, corticosterone secretion, gastrointestinal motility, and activity of digestive enzymes (Froy and Miskin). This anticipatory activity is a benefit of an eating routine. In fact, it helps your body efficiently utilize your calories and may help you lose weight as a result.

Granola Recipe (Canyon Ranch)

2010-11-30T14:29:00.002-06:00

My client, Erica, couldn't stop talking about this granola recipe from Canyon Ranch (Arizona). I'd love to hear your feedback!

Ingredients

1 1/2 cup rolled oats
1/2 cup oat flour
1/4 cup cashews
1/2 cup almonds
Pinch ground cinnamon
Pinch sea salt
2 tablespoons apple juice concentrate
1 tablespoon pineapple or orange juice concentrate
1/4 cup light coconut milk
1 tablespoon brown sugar
1 tablespoon pure vanilla extract
3/4 teaspoon cashew butter
1 tablespoon pure maple syrup
1/4 cup dried cranberries
3/4 cup dried cherries
2 tablespoons honey, heated

Instructions

1. Preheat oven to 275°. Lightly coat a baking sheet with canola oil.
2. Combine oats, oat flour, nuts, cinnamon and salt in a medium bowl and mix well. Combine apple juice concentrate, pineapple juice concentrate, coconut milk, brown sugar, vanilla extract, cashew butter and maple syrup in a small bowl and mix well. Add to dry mixture and mix until ingredients are moist.
3. Crumble mixture onto baking sheet and bake for 45 minutes to 1 hour, stirring after 25 minutes to allow for even cooking. Remove granola from oven, break apart while still slightly warm and toss with dried fruit and honey. Cool on baking sheet.

Serving Information

Makes 12 (1/2 cup) servings, each containing approximately:
200 calories
32 gm. carbohydrate
6 gm. fat
0 mg. cholesterol
4 mg. protein
36 mg. sodium
3 gm. fiber

Cook's Note

Feel free to substitute almond butter or peanut butter for cashew butter.
You can make oat flour in the food processor from regular or quick rolled oats.

What are your thoughts on the supplement TA-65?

2010-11-29T09:35:00.002-06:00

I think it is an interesting anti-aging supplement (claims to lengthen telomores which may positively affect aging and immune responses). Unfortunately, supplements don't need FDA approval (which baffles me). Many studies supporting the benefits of supplements are often funded by their respective companies. As in the case here, TA-65 was proven effective from a study which was funded by TA Sciences (who produces and distributes the supplement).

This is a link to a great article regarding TA 65:

http://www.usatoday.com/yourlife/health/medical/alternative/2010-09-08-longevity09_ST_N.htm

As several scientists and researchers mention in this article, the supplement raises interesting questions but it isn't a perfect answer yet and more clinical trials are needed.

Revival Fitness Peopod Shopping List

2010-11-21T12:25:00.008-06:00

After a dizzy 3 hours of reading nutrition labels on Peopod.com, I've compiled this grocery list based on the following guidelines:

**No dairy.
**1 or less chemicals.
**No thickening agents (including starches), preservatives (including citric acid), high-fructose corn syrups, enriched white or wheat flour, syrups, or other processed ingredients.
**Exceptions: Orange juice is processed. With this being said, I chose the juices with ONLY oranges (no citric acid).
**Newman's Own tends to offer the least processed salad dressings (some only have Guar Gum-I prefer without if a better option is available). On the hand, Amy's offers many great products but not all perfect. Despite the brand, still check the label.
**I've included "Steam-in-bag" options (faster). Considering what we know about heating the plastics (chemicals into the food) though, you're best off cooking the vegetables or rice without it.
**Send your recommendations and reasons why you chose the product!

Fruits and Vegetables

Beans Green RTE Trimmed Organic GreenLine
Broccoli Florets Foxy Organic
Carrots Baby Peeled Organic
Carrots Earthbound Farm Organic
Lettuce Romaine Hearts Organic
Salad Earthbound Farm Arugula Mix Organic
Salad Earthbound Farm Baby Lettuces Organic
Salad Earthbound Farm Baby Romaine Organic
Salad Earthbound Farm Baby Spinach Organic
Salad Earthbound Farm Mixed Baby Greens Organic
Salad Earthbound Farm Spring Mix Organic
Sunview Raisins Red Seedless Jumbo Organic

Meat & Seafood

Perdue Fit & Easy Chicken Breast Boneless Skinless - 2-3 ct
Perdue Fit & Easy Turkey Ground 93% Lean
Sommers Organic Beef Sirloin Ground 92% Lean
Sommers Organic Chicken Breast Boneless Skinless - 3 ct

Deli

Applegate Farms Chicken Breast Roasted Nitrate Antibiotic Free Organic

Eggs

Dutch Farms Rose Acre Eggs Grade A Large
Organic Valley Eggs Grade A Large Brown
Organic Valley Eggs Grade A Large Brown with Omega-3

Frozen Foods

Amy's Bowls Brown Rice, Black-Eyed Peas & Veggies Organic
Amy's Burrito Black Beans & Veggie Organic
Amy's Veggie Burger California Style Organic - 4 ct
Green Giant Valley Fresh Steamers Beans Green Cut
Green Giant Valley Fresh Steamers Corn Niblets
Nash Brothers Trading Company Blueberries Organic
Nash Brothers Trading Company Peas Sweet Organic
Nash Brothers Trading Company Raspberries Red Organic
Nash Brothers Trading Company Strawberries Whole Organic
Rice Expressions Rice Brown Whole Grain Organic Frozen 10 oz ea - 3 pk
Woodstock Farms Organics Broccoli Florets
Woodstock Farms Organics Mangos Frozen
Woodstock Farms Organics Peppers Tri-Color Frozen
Woodstock Farms Organics Spinach Cut

Beverages

Florida's Natural Premium Orange Juice Original No Pulp
Honest Tea Just Green Unsweetened Organic
Kombucha Wonder Drink Sparkling Tea Traditional Kombucha Organic
Mott's 100% Fresh Pressed Juice Apple No Sugar Added Natural
Nature's Promise Organics Juice Apple
R.W. Knudsen Family Juice Cranberry Pomegranate No Sugar Added Organic
Santa Cruz Organic Juice Nectar Pear
Simply Orange Orange Juice Grove Made High Pulp
Simply Orange Orange Juice Original Pulp Free
Tropicana Pure Premium 100% Pure Orange Juice High Pulp
Tropicana Pure Premium 100% Pure Orange Juice Pulp Free
Naked Superfood 100% Juice Smoothie Green Machine All Natural
Odwalla Smoothie Mango Tango All Natural
Odwalla Smoothie Mango Tango All Natural
Odwalla Smoothie Strawberry Banana All Natural
Peapod's Best Fruit of the Season Organic - 10-12 ct
POM Wonderful 100% Juice Pomegranate
POM Wonderful 100% Juice Pomegranate Blueberry

Bread & Bakeshop

Food For Life Ezekiel 4:9 Sprouted Grain Bread Flourless Organic
Food For Life Ezekiel 4:9 Sprouted Grain Bread Sesame Flourless Organic
Rudi's Organic Bakery Bread 100% Whole Wheat
Rudi's Organic Bakery Bread Honey Sweet Whole Wheat

Cereal & Breakfast Foods

Kashi Promise Cereal Autumn Wheat Organic
Nash Brothers Trading Company Instant Oatmeal Original Organic - 8 ct
Nature's Promise Organics Instant Oatmeal Apple Cinnamon - 8 ct
Seitenbacher Musli #22 Raspberries & Almonds Organic

Snacks

Amy's Salsa Black Bean & Corn Organic
Amy's Salsa Mild Organic
Garden of Eatin' Tortilla Chips Sea Salt Multigrain with Flaxseed Organic
Made In Nature Apples Dried & Unsulfured Organic
Nash Brothers Trading Company Tortilla Chips Blue Corn Organic
Nature's Promise Organics Banana Chips
Nature's Promise Organics Figs Black Mission
Nature's Promise Organics Honey Roasted Snack Bar Peanut Butter
Nature's Promise Organics Honey Roasted Snack Bar Trail Mix
Nature's Promise Organics Mango Slices
Nature's Promise Organics Salsa Chipotle
Nature's Promise Organics Salsa Medium
Nature's Promise Organics Seeds Pumpkin Shelled
Sun-Maid Raisins Seedless
Tostitos Tortilla Chips Natural Blue Corn Organic

Grains, Pasta & Side Dishes

Bella Terra Pasta Fettuccini 100% Whole Wheat All Natural Organic
Bella Terra Pasta Penne Rigate 100% Whole Wheat All Natural Organic
Bella Terra Pasta Rotini 100% Whole Wheat All Natural Organic
Bella Terra Pasta Spaghetti 100% Whole Wheat All Natural Organic
Bob's Red Mill Grain Quinoa Organic
Fantastic Couscous Whole Wheat Organic
Lundberg Brown Rice Pasta Elbow Organic
Success Boil-N-Bag Rice Brown Whole Grain 3.5 oz ea - 4 ct
Soups & Canned Goods
Amy's Refried Beans Black Organic
Amy's Soup Black Bean Vegetable Low Fat Organic
Bumble Bee Tuna Chunk Light in Water
Farmer's Market Potato Sweet Puree Organic
Farmer's Market Pumpkin Puree Organic
Farmer's Market Squash Butternut Organic
La Preferida Beans Black Organic
La Preferida Beans Garbanzo Chickpeas Organic
La Preferida Beans Pinto Organic
La Preferida Refried Beans Organic
Nash Brothers Trading Company Refried Beans Black Organic
Nash Brothers Trading Company Refried Beans Vegetarian Organic
Nature's Promise Organics Beans Black
Nature's Promise Organics Beans Garbanzo
Nature's Promise Organics Beans Kidney Dark
Nature's Promise Organics Beans Kidney Light
Nature's Promise Organics Broth Chicken
Nature's Promise Organics Stock Chicken
Nature's Promise Organics Tomatoes Diced
Pacific Natural Foods Broth Vegetable Organic
Santa Cruz Organic Apple Sauce

Baking Goods

Woodstock Farms Organics Walnuts Raw Halves & Pieces

Condiments, Oils & Dressings

Annie's Naturals Salad Dressing Asian Sesame Organic
Annie's Naturals Salad Dressing Balsamic Vinaigrette Organic
Annie's Naturals Salad Dressing Goddess
Annie's Naturals Salad Dressing Shitake & Sesame
Bella Terra Olive Oil Extra Virgin Organic
Bragg Vinegar Apple Cider Raw Unfiltered Organic
Heinz Ketchup Tomato Organic Certified
Hellmann's Mayonnaise Real
Madhava Agave Nectar Amber 100% Natural Sweetener Organic
Nature's Promise Organics Honey Golden
Nature's Promise Organics Ketchup
Nature's Promise Organics Peanut Butter Crunchy
Nature's Promise Organics Peanut Butter Smooth
Newman's Own Lighten Up! Salad Dressing Cranberry Walnut Vinaigrette
Newman's Own Salad Dressing Olive Oil & Vinegar
Santa Cruz Organic Peanut Butter Light Roasted Creamy
Skippy Peanut Butter Super Chunk Extra Crunchy Natural
Smucker's Simply Fruit Spreadable Fruit Strawberry
Wholesome Sweeteners Blue Agave Nectar Raw Organic
Woodstock Farms Organics Mustard Yellow

Sauces, Spices & Seasonings

Amy's Premium Pasta Sauce Family Marinara Organic
Ragu Chunky Gardenstyle Pasta Sauce Mushroom & Green Pepper
Ragu Robusto! Pasta Sauce 7 Herb Tomato

Cereal Bars

Raw Revolution Organic Live Food Bar Cashew & Agave Nectar

Cooking Wine

Opici Marsala Dry

Our Client's Success Stories and More!

2010-11-18T14:01:00.000-06:00

“After 1 month of working out and eating correctly, the weight started to fall off. I have more energy and feel great! I think I eat more now than I did before and I’ve dropped nearly 40 lbs. My knees and back have never felt better.“

- Michael, 36, Construction Business Owner and White Sox Fan

“Michael’s workouts are always enjoyable because there’s plenty of variety and it’s never boring. I’ve lost 12 lbs and 6 inches around my waist! I feel great and enjoy the compliments I receive from friends and family. I would tell anyone starting to exercise to use a personal trainer as your spring board to a healthier lifestyle.”

- Susan, 64, Mother

“After 60 years of being overweight, I feel that I’ve finally made a breakthrough. Working out with Michael in an accessible studio with full amenities and free parking gives me a new look and new outlook.”

-Sherry, 65, Interior Designer and Cubs Fan

"Michael is a fantastic trainer who has helped me develop an individual training plan and dieting strategy. He taught me the core concepts of fitness and nutrition. After 10 months of training, I lost over 30 pounds and 7% body fat (trimming 4 inches off my waistline!).

Overall, I learned the physical demands of becoming a better rugby player. Essentially, Michael developed a custom tailored program to enhance the physical tools required to make an immediate impact on the field. Because of my work with Michael, I am not just a better rugby player, but a more healthy, fit and confident individual in all facets of my life."

Jeremy, 27, Business Systems Analyst and Yankees Fan

“My husband and I began training with Michael about 5 months before our wedding…After helping me increase my overall strength and endurance, Michael developed unique fitness routines to specifically target my desired appearance in my wedding dress. I didn’t just lose weight and inches, but I also saw significant changes in my muscle tone and definition.

Michael’s priority – first and foremost – is his clients…He truly shaped and toned our bodies in ways that made us feel more confident on our wedding day. On that day, I can honestly say that I felt more beautiful than I ever have.”

- Melissa, 24, Public Information Officer and Cubs Fan

“The ability of Michael to understand and appreciate the needs and abilities of his clientele is outstanding. As a middle-aged client, I feel Michael provides a truly sincere level of empathy, a high level of understanding, and a keen interest in listening and building highly effective development programs.

Michael has helped me overcome previous physical injury and the natural physical downsides of aging. He has improved my flexibility and core strength and rehabilitated previous surgeries to the point of being able to play golf almost pain free for the first time in years.”

- Jim, 54, Human Resources Director

“Over the past 6 months that I’ve trained with Michael my body fat has dropped over 11%. I’ve also lost 16 lbs and really enjoy exercise now.”

- Amanda, 24, Event Coordinator

“I'm a 65 year old grandma and have been going to Michael for a full year for one big reason ---- he keeps me motivated! I've lost 12 pounds and increased strength and endurance in all sorts of ways!”

-Carol, 65, Mother and Grandmother

“Michael is a fantastic motivator. With his help and guidance, I’ve lost 10 lbs and dropped my body fat by 9%. I’m in the best shape of my life training with Michael. This is one of the best gifts I’ve ever given myself.”

-Kerry, 41, Consultant/Buyer

“It’s been almost 3 months since beginning my journey to improve my levels of fitness and energy….At this point, new accomplishments occur daily (including the loss of almost 20 pounds to date and the ability to do more push-ups than ever)!

Also, the treadmill is no longer a way to pass the time….I've started running!....Just recently, I’ve added this to my list of accomplishments! I have a few additional items (including push-up claps -- a good concept at this point) I am working towards. I’m optimistic that they will be another notch on my list of accomplishments in the near future!”

- John, 41, Project Manager

“When I started the program I weighed 153lbs. Now I weigh 170 lbs, my body fat is 10.5%, and my muscles have harden and taken shape. My self-esteem is higher and I’ve never felt better physically or mentally than I do now. I believe that Michael’s programs have changed my life completely for the best!”

- Matthew, 30, Musician

“Michael helped me realize that I was physically and mentally capable of achieving things that I didn’t think I could do, such as successfully running in a 10K race and dropping almost 2 clothing sizes….Michael has helped me become lean, energized and strong.

I also learned many new routines that I can use in a wide variety of combinations. I would recommend training to anyone who wants to take control of their fitness. Everyone can learn new and better ways to achieve results that would take years to achieve without seeking some guidance.”

- Jessica, 25, Business

I began training with Mike just 2 weeks before finding out that I was pregnant…Training kept me physically active throughout my first 2 trimesters, which kept me feeling energized and healthy. I brought a notebook along with me to my meetings with Michael so that I could write down all of the exercises…I know I will use this notebook to help me get back to my pre-pregnancy form right after I have the baby.”

- Holly, 33, Hospital Administration and Mother

“Michael has incredible knowledge in this field (health and fitness). His time, passion, and care shows with his clients…Michael takes the time to help me work on a day to day schedule (balancing my day’s activities)…and has the right knowledge and skills to help you get the results that you want.”

- Adam, 32, Actor and Model

“Working with Michael has helped me make significant lifestyle changes…He helps me make healthier choices and see a significant change, not only physically, but also in the way I think about diet and food…It helps to work with someone who is as excited about your success as you are.”

- Jen, 32, Human Resources/Business Owner

“When I exercised on my own, I expected too much too soon and got too overwhelmed with everyday life, that I started to get really frustrated that I wasn’t seeing results. But I spoke to Michael who has been really supportive throughout all of this…He was really positive-keeping my head clear and the energy up. Michael showed me…how to stay motivated and not give up…Having a trainer definitely made the journey easier.”

- Jeannie, 24, Actress

“My goals were to lose some of my belly and body fat, gain about ten pounds, and begin an “all-around” healthy lifestyle. In 13 weeks, I have gained 5 lbs, gained muscle on my arms, legs, and chest, and, best of all, decreased my body fat from 17.5% to 12.5%.”

- Kevin, 27, Hospitality

“When I made it to the gym, my workout routine of reading US magazine on the elliptical and doing a few tired weight-training routines from college, wasn’t feeling terribly effective. Michael is a great trainer in large part because he’s an excellent teacher. His sessions have taught me how to create a varied and effective workout. Michael consistently explains why we’re doing what we’re doing.

Michael is very proactive too! He provides good information about healthy diets that is useful in everyday situations as I start traveling again for work. Michael’s just a cool guy, easy to talk to….someone who makes you feel very comfortable as you put yourself in the somewhat vulnerable position of attempting self-improvement…And I’ve seen results: I look good, my clothes are looser, I drink less and I just feel better about myself. “

- Sarah, 27, Second City Actor

“Michael has truly helped me change my life….When I started training with Michael, I had my weight under control-for the most part. Unfortunately, I was starting to put it back on again and wanted to make real and permanent changes to take control of my weight and lifestyle.

At the time, my body fat was 22.5%. Now, I’m 20 pounds lighter and my body fat is nearly 13%. Since becoming a client of Michael, I’ve learned an incredible amount about exercise, nutrition, and mental techniques to keep myself motivated.”

-Craig, 33, Internal Auditor

Meet Stephanie-Our New Muscle Activation Technique (MAT) Specialist

2010-11-18T14:00:00.001-06:00

Stephanie has worked with both professional athletes and the general public. She uses Muscle Activation Techniques (MAT) for clients who participate in sports-specific training, sports rehabilitation, bridal fitness, pre/post-partum training, weight management, marathon training. Stephanie also meets with clients who suffer from scoliosis and arthritis. Clients who purchase the 60 minute packages meet with Stephanie for an MAT assessment.

MAT is an evaluation method used to identify and correct muscular imbalances in the body that can eventually lead to injury and/or pain. The goal of MAT is to correct the problem before it occurs. Muscle Activation Technique examines the body’s limitations in range of motion and potential muscular weaknesses. Once asymmetries in the body are identified, isometrics and exercises can be prescribed to correct imbalances.

ABOUT STEPHANIE
- 14 years of experience in the health and fitness field
- Former collegiate athlete on the Depaul’s Women’s Tennis Team
- MAT certified
- BS in Fitness Management and Athletic Training

Michael's Favorite Books

2010-11-18T13:56:00.001-06:00

- In Defense of Food by Michael Pollan
- The Omnivore’s Dilemma by Michael Pollan
- How We Decide by Jonah Lehrer
- Drive by Daniel H. Pink
- Nudge by Cass R. Sunstein, et al.
- Why Zebras Don’t Get Ulcers by Robert M. Sapolsky
- Mindless Eating by Brian Wansink

2009-01-03T11:32:00.016-06:00

2008 Revival Fit Awards

These annual awards are given to clients who have demonstrated exemplary efforts and dedication throughout their sessions. Each client trained for at least twice a week (except for the Road Warriors) and at least for 3 months to be considered for an award.

_____________________________________
Most Improved Fitness Achievement Award

In my years of training, no 2 clients have achieved the strength, the cardio endurance, and the balance within such a perfect progression. Both dedicated themselves to ambitious goals and achieved all of them with great effort and diligence.

* Male: John Skowronski (lost 25 lbs and 7.3% body fat)
* Female: Gisela Heinecken (lost 14.5 lbs and 5.1% body fat)

____________________________________________________
Most Dedicated Fitness Award

* Female: Jean Angelopoulos (lost 3.3% body fat; met all goals (including overall toning of the body and sculpted glutes); and drove in from the suburbs for each session (average of 45 minutes)
* Male: Raul Villaflor (lost 12 lbs and 7.1% body fat, holds diet and fitness to higher standards and set a great example of achievement and dedication)

____________________________________________________
Overall Fitness Achievement Honorable Mention

*Arthur Alvarez (lost 12 lbs and 5.7% body fat)
*Jamar Holloway (lost 19 lbs and 4.6% body fat)
*Steve Raphaelson (lost 16 lbs and 4.6% body fat)

____________________________________________________
Road Warriors Award

Gregory, Craig, and Sandra have found ways of achieving their goals while traveling over 75% of their time and managing business dinners and social receptions with their overall health.

* Male: Tie - Gregory Stewart (lost 15.5 lbs and 2.9% body fat) and Craig Beggs (lost 4 body fat)
* Female: Sandra Lozano (lost 7 lbs and 3.4% body fat)

____________________________________________________
Bride of the Year Award

As the their wedding day was near, both Ali and Trish displayed tremendous efforts to get in the best shape of their life and to look their best (and most toned) in a their wedding dresses. Their dedication and efforts have surpassed other trained brides in 2008.

* Tie: Trish Phebus (lost 9 lbs and 4.6% body fat) and Ali Hazlinger (lost over 5% body fat)

____________________________________________________
Revival Fit Outstanding Female Award

* Melissa Smith (lost 9 lbs and 2% body fat): Not only did Melissa nearly top every category in the 2008 Revival Fit Olympics (including gold medals in the Barbell Press and the Pullup Categories), but she also completed her first Chicago Half-Marathon (in a downfall of rain throughout the whole race!). Melissa is truly a natural athlete and I am thankful for her continuous efforts and ambitions!

____________________________________________________
Revival Fit Outstanding Male Award

* Jeremy Herzog (lost 30 lbs and 7% body fat): Jeremy helped the Lincoln-Park Rugby Football Club turn around a 2007 losing season into a 2008 5-2 season (nearly missing the playoffs). He also participated in his first triathlon while having bulging discs in his lower back! Jeremy's continued dedication to learning the fundamentals of fitness and teaching his fellow teammates has been a valuable asset to his team's overall fitness level (as well as his own).

____________________________________________________
Female Pullup Club

* Melissa Smith
* Kerry Hegg

2008 Revival Fit Olympics

2008-09-02T08:08:00.006-05:00

Top Females

Consecutive Pushups:

Gold: 59, Trish Phebus

Silver: 51, Emily Wall

Bronze: 50, Dina Manasses

Number of Squats in 30 Seconds:

Gold: 46, Kristin Martino

Silver: 39, Melissa Smith

Bronze: 36, Dina Manasses

Maximum Barbell Press:

Gold: 110, Melissa Smith

Silver: 105, Dina Manasses

Bronze: 95, Lauren Shell

Number of Situps in a Minute:

Gold: 55, Melissa Smith

Silver: 45, Jill Conn

Bronze: 42, Lauren Shell

Number of Pullups:

Gold/Silver/Bronze: 2, Melissa Smith

Top Males

Consecutive Pushups:

Gold: 50, Cholly Smith

Silver: 40, Jamar Holloway

Number of Squats in 30 Seconds:

Gold: 35, Cholly Smith

Silver: 26, Jamar Holloway

Maximum Barbell Press:

Gold: 235, Cholly Smith

Silver: 115, Jamar Holloway

Number of Situps in a Minute:

Gold: 43, Cholly Smith

Silver: 34, Jamar Holloway

2008-01-24T09:50:00.002-06:00

Revival Fit 5

5 Ways to Burn More Calories in the Office

1.) Run or walk the stairs for 20-30 minutes on your lunchbreak (Thanks to John for the idea).

2.) Take a stroll around the office once every 45 minutes. Pretend you need to talk to someone about something important (TPS report!) or refill your water bottle (only fill it halfway each time and force yourself to get up more). Be consistent and frequent!

3.) Perform seated marches at your desk. Push your chair away from your desk (for leg clearance). While sitting upright, lift 1 leg at a time for 30-60 seconds (alternate). Repeat 3-5 times.

4.) Find a place to stand and work on your project. Naturally, your heartrate will drop while sitting. Stand up and work on a project!

5.) Dance with your boss. Check with your human resources department before doing so.

Author: Michael Moody of www.revivalfitness.com

2007-12-29T18:00:00.000-06:00

The Best Way to Lose Weight

The most effective way to lose weight is accountability and being frequent with your diet and exercise. Writing down your food selection and their calorie counts is most effective when dropping the pounds. Remember that diet is responsible for 80% of the results you see. Do you know how many calories you take in per day?

This year, my clients, John and Jeremy, have been the most successful in their weight loss goals. Not without sacrifice, though. Both have diligently written all their food and their respective calories in their diet guide and have consistently exercised at least 3 times a week.

Jeremy, who lost over 20 lbs in 5 months and John, who lost 9 lbs in his first month, have both acknowledged the difficulty of keeping up with their eating and exercise schedule and developed several ways to make these changes in their life work.

The following is a recent account from John:

"It has been a month to remember.... I am learning that there are more muscles in my body than the right and left arms to eat with. I like to eat out in Chicago. Finding details (calories) on the websites are limited. As a consequence, asking at the restaurant has become a normal part of the experience. The waiters know more than you think (especially when it comes to low calorie items and entrees to avoid).

Being a guy who has gone through every Yo-Yo diet program that has ever been created (twice), the past month has been the most fulfulling and successful that I have had in years. My history of weight loss has been just that, losing weight ONLY. Now I am working with Mike to remove the weight and more importantly finding a eating plan (Not just a Diet) that works for me.

My calorie watching has become second nature (keeping those Holiday cookies at arms length without feeling that I am missing out). This is the first time that my New Years resolution does Not include losing weight, but is focused on finding new adventures to keep up and maintain my current program. "

When thinking about your weight loss goals for 2008, keep these tips in mind. Good Luck!

2007-12-11T11:36:00.000-06:00

Drawing a Connection from The Brain to the Muscle:
How to treat your body’s pain or tightness

What is the specific cause of muscle pain or tightness?

Several factors may contribute to a pain or tightness in the body. When stressed under a load, a muscle is likely to recruit other muscles to work together (synergistic muscles) to produce a force. An overstressed muscle may be completely compensated by other synergistic muscles leading to its weakening. Furthermore, a weak muscle will be protected from shortening via the tightening of the antagonist muscle.

For example, people perform sprinting or explosive jumping exercises may experience tightness in the hamstrings. The tightness is often a protective mechanism for the overstressed, consequently weak, hip flexor. Although discomforting, the limited hip flexion is necessary. A weak hip flexor will not protect the joint when moved into its maximal ROM. As a result, the tight hamstring will protect the joint from possible damage.

Furthermore, limitation in range of motion (ROM) may result in the disruption in the mechanics at that joint. The previously tight hamstring may cause poor force loading when stepping, running, and jumping. Inadequately absorbed force will be redistributed to other joints. As a result, these individuals may experience pain in the knee, the foot, or the back (given that these areas are taking on more stress than needed). Ostensibly, a joint with limited ROM will be poorly balanced and the outcome of this imbalance may very well be joint pain.

Why do overstressed muscles weaken?

A weak muscle is a muscle that has poor communication with the central nervous system. The muscle does not send information to the central nervous system. Consequently, the central nervous system will lose efficiency in its recruitment.

How can muscle weakness be restored?

To reverse muscle weakness, the communication between the muscle and the central nervous system must be restored. There are two effective ways this can be achieved. One way this connection can be restored is through isometrics. An isometric is a light contraction, light enough where compensation is not needed and jthe oint remains stationary.

The contraction is slowly progressed in intensity and the muscle begins to send information to the brain. For example, a client suffering from a tight hamstring may find relief in a light contraction of the hip flexors. This can be done by lying on the floor and holding a hand 12 inches above the leg. Then, a client raises the leg and LIGTHLY presses it into the hovering hand for about 6 seconds. This can be repeated three to five times while slightly increasing the intensity of the contraction.

Accordingly, the hip flexor gains neurological input and the hamstring is no longer needed to keep the joint from entering a ROM it is unstable at.

Another method of restoring muscle weakness is through muscle activation techniques (treatment for muscle-skeletal pain by focusing on restoring muscle balance at the joints rather than treating specific syndromes).

How would you utilize this method to treat neck pain or hamstring tightness?

Keep in mind that the main goal of muscle activation is restoring the natural mechanical balance of the body. The first step in this process is an assessment of ROM. If ROM asymmetry (i.e. neck can rotate to the right and not to the left) is found, the muscles responsible for that range are then tested.

If a muscle tests weak, it is then treated by palpating at its attachment site. The palpation can stimulate the communication between the nervous system and the muscle (which is likely to test strong on the subsequent test).

When the ROM is restored, the joint will be stable and the need for faulty compensation is no longer needed. Therefore, the joint becomes mobile and any tightness and pain associated with the imbalance is eliminated.

Regarding a tight hamstring, you would assess the ROM symmetry of the hip flexors. You may find that one leg is significantly limited in hip flexion.

Every muscle that mechanically contributes to the motion of hip the flexion (movement) should be assessed. If any muscles present a weakness, you would palpate the insertion (connection point ) of those muscles and test them again. Once all of the muscles are tested, the ROM should increase (thus loosening the hamstring).

These methods are also effective for lower back pain, knee pain, hip pain, stiffness of the shoulders and neck, shoulder impingement, and plantar faciitis.

Author: Ralph F. Klisiewicz, M.S. is a leading Certified MAT Specialist. You can learn more about muscle activation at www.muscleactivation.com or email ralph.klisiewicz@gmail.com.

2007-12-09T19:47:00.000-06:00

Basics of Running: Injury Prevention

As with any exercise, a proper warm-up is a necessity. It is imperative to warm-up for two to three minutes with a brisk walk before a training run. A stretch of all of the major muscle groups should follow this walk. At the same time, you should never end your run abruptly. Another brisk walk followed by stretching of all the muscle groups worked will ensure that you'll still be able to walk the next day.

Good running shoes are imperative for the runner. You do not have to buy the most expensive shoe, but this is the one most important piece of equipment for a runner. You can read more about choosing the proper footwear online and remember that they will eventually wear out after you've put a number of miles on the shoes. You should purchase a new pair of running shoes every 300-400 miles.

Paved roads and sidewalks are often the only places available to run, but they are probably the worst surfaces for running. If you have a choice, a running track is much easier on your body. A dirt path isn't as hard a surface, but could be very uneven. Wherever you run, be aware that softer, even, level surfaces cause less force and stress on your body.

Finally, the hardest thing to change is your running form. In some runners, the incorrect form is what causes injury. If possible, ask a friend to watch you run to make sure you have an erect posture, with a slight lean forward. The feet should strike on the outer portion of your shoe and roll forward to the ball of the foot. The arms must be at an angle of ninety degrees and swing in a forward motion, not crossing the midline of the body.

If you have specific questions regarding running form or related injuries, visit:

Accelerated Rehabilitation Center at 1527 N. Wells or call Julie M. Jachimek, PT at 312 642 8114.

http://www.acceleratedrehab.com/site/epage/54336_605.htm?calendar_id=7152

2007-12-09T19:39:00.000-06:00

1529 N. Wells

Revival Fitness Clients:

* Any regular 6 inch subs for only $2.49.

* Any sandwich purchase is a credit towards a free session.

* 15 receipts must be collected and turned in for 1 free session!! Only receipts from the 1529 N. Wells location are accepted. Promotion ends March 1st, 2008.

2007-12-09T19:30:00.000-06:00

Sick Day Diet: What to Eat When You're Sick

Before you feel that first sniffle coming on, talk to your doctor or a registered dietitian about your "sick day" diet. In general, you should stick as closely as possible to your regular meal plan. If your stomach is a little queasy, you can still reach your daily nutritional goals with mild foods such as gelatin, crackers, soup, or applesauce. If even these foods cause trouble and you need to keep your blood sugar levels steady, try broth, fruit juice, pudding, sherbet, or yogurt.

The American Diabetes Association recommends aiming for 50 grams of carbohydrates every three to four hours. Read the labels and do the math. (Or check with your doctor or nutritionist now -- before you get sick -- if you aren't sure how to do this.)

You should also be sure to get plenty of fluids throughout the day. Four ounces of water or diet soda every hour should do the trick. As long as you're reading labels, be sure you take into account the sugar content of medications you're taking. Some cold and flu medicines contain sugar.

Diabetics: If your blood sugar gets too high, you may need to rethink your meal plan. According to a report from the University of Mississippi Medical Center, patients should limit meals to just 15 grams of carbohydrates if their sugar level is between 180 and 250. If your numbers climb even higher, you may need to stick to sugar-free beverages until your levels come down. Ask your doctor, dietitian, or diabetes educator to explain what you should do in this situation.

Author: Chris Woolston

"Diabetes: What to eat when you're sick", Woolston, Chris. Consumer Health Interactive, December, 2007.

2007-11-07T09:28:00.000-06:00

Push Yourself to do Something Different for the Next Year

Maybe I am jumping the gun, but it's time to give thanks for your health and start thinking about 2008 (scary thought). Most people wait until January 1st to start getting in shape. Why not now? It makes the most sense with Work Holiday Parties and New Year's Eve coming up to look your best. It is time to make Thanksgiving 2008 the end of your goal.

Give thanks for your health by striving for a new physical feat for the next year. Check out the following ideas:

- Run a 5k

- Perform 1 set of 30 pushups each night until next Thanksgiving. I started last Thanksgiving and will end up with at least 10,950 pushups for the year. This upcoming year (starting on Thanksgiving) I will aim for 45 pushups a night, which will total 16,425 pushups!

- Run 3 miles outside in as many as states as possible. How many will you rack up?

- Join a dance class that meets once or twice a week. Once you're ready for "Dancing With The Stars", compete in local dancing competitions. Check out Chicago Dance at: River North, 415 W Huron St. Call 312.337.9503 and sign up for a class.

- Train for the Chicago Marathon in October 2008. Afraid of another heatwave? Start training with a heartrate moniter now. It will help you realize when your body is overheating.

- Walk the City: Choose a different neighborhood of the city each week and walk a mile. Check out the sites and cultures of Chicago's diverse neighborhoods. Share your stories or hidden treasures with us.

- Hustle Up the Hancock: Run all the way up the Hancock stairs (94 floors) for the challenge of your life on February 28th, 2008. 94 too much? Try out the 52 floor climb. Sign up today....spaces are limited. Go to http://www.kintera.org/faf/home/ccp.asp?ievent=202556&lis=1&kntae202556=CD7E19CE9201484CACC9DBB89208633D&ccp=65495 for training tips.

- Expand Your Horizons: Become certified for wall climbing. Check out wall climbing certifications at Well Street Athletic Club and use their Lincoln Park wall today! Call 773 312 573 0203.

Do you have any new fitness ideas or goals for the next year? Post them.

Author: Chicago's Certified Personal Trainer Michael Moody

The True Cleansing Diet

2007-10-14T21:32:00.001-05:00

Remember the true meaning of a cleansing diet: cleansing the body of its poisons and replacing it with something beneficial to the body. Essentially, you are making the body a more efficient machine.

What you see most often is deficient cleansing (i.e. eating only grapefruits, drinking only fruit juice) diet. Basically, these diets are depriving the body. This is a crash to the body that will force itself to incorporate inefficient measures.

All in all, your body will sustain some change for a short period of time, but will eventually return itself to its pre-cleansing state (and sometimes worse!).

With this being said, supplying the body with natural, unprocessed foods is most ideal. Considering the amount of chemicals placed in most products, this can be challenge. Keep in mind that humans have eaten natural foods for thousands of years. Our bodies have adapted to this diet by creating an efficient digestive system. Unfortunately, society has loaded its markets with mostly chemical-based products over the last 100 years.

Ultimately, you must ask yourself if the body is able to handle these chemical based foods? These chemicals, at times, act as a poison and challenge the body to efficiently break it down. It is suggested by many that this build up of “dietary poisons” and stress to the system causes a negative response, such as cancer, diabetes, and heart disease.

All in all, when cleansing, it will be easier for your body to break it down and run more efficiently.

My suggestion:

-Water is important in any diet. Our body is made up of more than 75% water. Naturally, our body will have the greatest attraction to this resource. On average, you should drink 80 ounces of water per day. I suggest at least 150-200 ounces during this cleansing period. 16 hours=20-30 ounces of water every 2 hours (20 oz Gatorade bottle and a half).

-Fiber: Fiber will help you get rid of your waste (Elimination is a priority!!). Starting your 1st meal with a fiber-enriched meal like oatmeal is important. Your body will slowly break down fiber and provide the starting push for a day of metabolizing. Which brings us to our next point…….

-Eat every 2-3 hours: When cleansing, the body must continually work in order to rid the body of its poisons. By feeding it every 2-3 hours, you are constantly refueling. Warning: portion control is important. Healthy food doesn’t can be dangerous to your health when heavily consumed. Don’t forget that people can die from an overdose of vitamins.

Allow your body to understand a routine. If not, it’s glucose levels will spike (not knowing what to expect). The following excerpt from Outside Magazine (June 2006) alludes to this:

“When you sleep, your metabolism falls by about 10 percent. But maintaining core body functions drains your liver of its carbohydrate supply, and by morning your fuel gauge is on empty. Eating breakfast revs up your metabolism and helps you think more clearly by restocking your glucose-your brain’s main source of fuel. It’s this daily flux that makes meal timing so important. Replenishing with steady eating throughout the day maintains glucose levels and starves off hunger.”

-Keeping it simple: Stay away from processed foods including dressings, crackers, breads, pasta (unless fresh) etc. Choose fruits, vegetables, and other foods enriched with antioxidants, fiber, and protein. Homemade tomato sauce (stew your own and puree) over zucchini noodles and tossing a salad with lemon juice, olive oil, and ground peppercorn (instead of bottled dressing) are good examples.

Fruits enriched with antioxidants

*Blueberries
*Cranberries
*Blackberries
*Raspberries
*Strawberries
*Apples
*Cherries
*Black Plums
*Avocados
*Pears

Veggies enriched with antioxidants

*Yellow and Orange Bell Peppers (per pepper)
* Red Leaf Lettuce (per four leaves)
* Red and Pinto Beans (per ¾ cup)
* Nuts: Pecans, Walnuts, Hazelnuts (per ounce)

Veggies enriched with protein (at least 13 g per cup)

*Black-eyed Peas
*Chickpeas
*Lima Beans
*Black Beans

Author: Chicago's Certified Personal Trainer Michael Moody

Trick Your Mind into Weight Loss

2007-10-14T09:35:00.000-05:00

Never underestimate the power of the mind when trying to lose weight. Your mind will take you from the couch to the gym or make you run when you’re tired.

Unfortunately, your best friend can also be your worst enemy. It will also make you salivate when walking past a candy bar and urge you to finish a chocolate cake.

Besides your muscles, train your mind to become stronger-stronger willed that is. Pay attention to these weaknesses of your mind: The need to “wait till later” but never get it done or “just one more bite” but never stop eating.

Don’t be afraid to yell at yourself! It’s your body and it is time to look your best. If you can’t overcome this influence, do the next best thing….trick your mind.

We are all creatures of habit and it is time to reverse your primitive eating and fitness habits – or, maybe, non-habits in this case. Here are six ways to combat your evil, inner self:

1. Whenever you crave ice cream, substitute it with frozen fruit. You’ll be satisfying your craving for a frozen sweet while reducing calories and fat.

2. Picture your stomach expanding when eating. Once you feel a little “stuffed”, picture your stomach expanding outward with every additional bite. Your body will only burn off the calories so fast. Don’t let the extra food sit in the pantry known as your stomach. Keep the pantry empty and look great for summer!

3. Buy all new undergarments for your workouts. Anytime you wear a new dress or shoes, you feel great….almost like a new person. This association is powerful, especially on your shopping habits.

Build an association with your efforts in the gym. Buy new undergarments specifically for your gym workouts. This will make you feel like a new, active, energized person in the gym.

4. Most important, on bad days, remind yourself that your perception of reality has been slightly skewed before, ….in example Santa Claus. Your misperception may result from your lack of understanding, misjudgment, or, simply, lack of sleep. Realize this, have faith in your hard work, eat an apple, and try again tomorrow.

5. Always leave at least one bite of food on the plate. Growing up your mother told you to finish everything on your plate and, unfortunately after several years, it is still sitting in your stomach. Your mind has been trained to continue to eat during a meal whether or not your stomach is full. It takes practice, patience, and time to undue this habit.

Leave the last forkful of steak on the plate and toss it in the sink. Out of sight and out of mind. Eventually, you will learn that finishing dinner means …stopping when no longer hungry.

6. Establish a set time each day only for exercise. Do you remember becoming hungry around noon today? Well, your body does. You have built an association between a time and an activity. If you eat everyday at noon, your body will expect this behavior each day at that time. This is true for frequent meal patterns, waking patterns, and exercise patterns.

Try to establish a routine of working out or being active the same time each day. Your body will eventually recognize these times as your specific workout times and will give you extra push you need to stay motivated.

Tricking your mind is not an easy task. Like a sport, you must practice to become proficient. Practice these tricks and they will develop into habits. Frequency is key! Don’t allow yourself to hold you back from becoming something greater.

Exercising and being mindful of your diet…..will help you lose weight. Understanding your body, though, will sustain a lifetime of less weight.

Author: Chicago's Certified Personal Trainer Michael Moody

Distracting Your Hunger

2007-03-18T18:20:00.000-05:00

When you feel hungry, you should consider whether it is truly a physical or mental demand. Too often people are caught eating while bored. As you catch yourself doing this, consider tricking your mind. Essentially, distract from food by taking part in some type of "busy" activity.

The following is an excerpt from Kara I. Gallagher's seminar "Curb that Urge!":

If you normally respond to your trigger by eating, find a substitute activity instead:

- Instead of eating while watching TV, do some calisthenics or stretching exercises. If you have excercise equipment, use it.
- Catch up on your correspondence. Instead of eating when you are not hungry, email, call or write a letter to a friend.
- Drink unsweetened green tea, or chew sugarless gum while you work instead of snacking.
- Ladies, pamper yourself with a mini-manicure. If you normally snack in the evening, paint your fingernails. It makes it more difficult to snack with wet nails, and by the time your nails have dried, the urge most likely will have passed.
- Take a bath, listen to music you enjoy or leave the house and go for a walk if the urge to eat is strongest in the evening. Try to determine substitute activities that are incompatible with eating, to have the strongest chance at success.

Author: Kara I. Gallagher