Happy Fall BeneFITTERS

As the temperature is cooling down outside, activity levels seem to slow down!

It may be too chilly to take an evening walk, jog or bike ride but remember to stay active through the fall/winter months.

Don't forget BeneFIT offers ZUMBA classes a hot and spicy latin dance themed dance cardio that is fun for everyone.

Group and family fitness now available at a fantastic rate per session

Email D for more details!!

Daniela@beneFITHFC.com

New summer Schedule


Tuesday 9:30am, 7:15pm 
Friday 9:30am 
Saturday 9:30am 


Come join the party!!!! 


40w201 Wasco Road Saint Charles IL 60175

BeneFIT HFC finally introduces ZUMBA FITNESS classes!!

Official Call Schedule (Beginning this Saturday April 28th)

 TUESDAYS 6:00PM WITH NICHOLE 7:15PM WITH DANIELA

FRIDAYS 9:30AM WITH DANIELA 6:00PM WITH NICHOLE  

SATURDAYS 9:30AM WITH NICHOLE 11:00AM WITH DANIELA

           For those unfamiliar with umba take a moment to read the "about section" on the Zumba Website for more info visit   http://www.zumba.com/en-US/about/

"In a pinch" - Quick fixers

All to often we hear clients say "I didn't have time to cook so I just stopped at [insert crappy fast food place here] for lunch/dinner.  I too find myself panicked about what to cook when time is short but being short on time doesn't mean you need to resort to less nutritional options. I have been keeping a short list of "packaged" quick fixes that are great to have at home to ensure you never run into that problem again.

1. Jenny-O Frozen Turkey Meatballs

These pre-cooked bags of meatballs are not only super yummy but ultra quick and easy to prepare. Sauté frozen with veggies or even microwave and prepare a salad on the side. Voila! your healthy meal is ready in under 10 minutes.


2. Tyson Grilled and Ready Steak Strips

Keep a bag in the fridge for a quick protein option just heat and serve *or enjoy cold on a salad (see #4 roland quinoa for a perfect side dish)


3. Egglands best hard boiled eggs

Boiling eggs is simple but a bag of these will help eliminate the time it takes to prep and peel and will ensure you always leave the house with your morning protein (1 minute breakfast: 2 egglands best hard boiled eggs, handful of blueberries)


4. Rolands 15 minute quinoa in garlic or black bean

This amazingly tasty side dish is ready in 15 minutes and goes well with chicken, beef or fish.


5. Bird's Eye Steamfresh veggies (I love the asian Medley)

Steamed in the microwave and ready in under 8 minutes this side dish requires nearly no clean up, isn't loaded with sodium or preservatives, and they taste amazing (if your diet allows, the rice options are great as well)


6. PICTSWEET Deluxe sides Edamame w/ sea salt (steams in the microwave)

Totally portable and easy. Three minutes in the microwave and you've got yourself a nice little snack. These are perfect for movie nights too all the flavor without overloading carbs and calories.



Remember "Fail to Plan, Plan to Fail", so always try to pre-plan your meals for the greatest result when trying to make better diet choices.

 I also wanted to include this really great breakfast/snack recipe I stumbled across the other day. Make them Sunday night and keep your refrigerator stocked with these little guys I guarantee you will look forward to breakfast!

1 package precooked Jimmy Dean Turkey sausage crumbles
12 oz Shredded cheddar cheese
12 eggs

Pre-heat oven to 350 degrees
Light grease a muffin tin
Crack one large egg into each section
top with 1oz crumbled sausage
sprinkle with 1oz cheddar
Bake for 20 minutes or until brown

Let cool before removing. Take a rubber spatula along the diameter of the "muffins" and they will come right out. Perfect breakfast.

I hope you've enjoyed some of my quick fix tips! Until next time...

LIVE HEALTHY!

The Juice Chronicles

Due to my recent injury and time off the gym, I have had some time to think of new ways to achieve optimal health and fitness. I started reading about different fruits, roots, veggies and sprouts and their affects on the body. I knew about the basic health benefits of certain foods like garlic (which Michael and I consume nightly before bed). I guess I never thought to look into the specific benefits of commonly consumed produce items. You usually just trust mom when she said "eat your fruits and veggies if you want to get big and strong".
The other day I decided to pay a visit to our local Juice bar to see what they could blend me to help with pain and inflammation. The "Bartender" there put together a cocktail for me containing tumeric, blueberries, wheat grass and cucumber. For one week now I have had severe swelling and bruising on and around my ankle. 1-2 hours after I finished the beverage, I took my brace of only to see the swelling had reduced about 25%. I saw veins in my foot again. Of course, it could be placebo or coincidental but I am sold either way.
That said, I do not promote liquid diets, vegan/vegetarian diets, or liquid meal replacement. I do think adding juicing to a diet containing both macro and micro nutrients is beneficial. So, this evening I purchased a new high powered juicer and TONS of fresh produce and here begins my Juice Chronicles.
I plan to share my recipes and document any changes i feel in energy levels, digestion, immunity, hair skin and nails, and over-all well being. Follow if you'd like! This should be fun

Tonight Cocktail
Ginger
1 clove garlic
Cilantro
Cucumber
Blood Orange
Dark cherrie
Green Apple
Carrots
Garnished with the fronds of an anise bulb

The taste got better with every sip. The spiciness of the ginger is really interesting with the other ingredients. So far so good! Feel free to ask any questions you may have about juicing

Hope you enjoyed my first Juicing blog .
CHEERS! ~ D with BeneFIT HFC

Some of my favorite ideas to curb cravings

Changing your lifestyle to clean eating can be stressful and leave you feeling less then satisfied after meals.

Been there, done that.

Here are some things i make to feel satiated and not go over my calories for the day

Shaken Iced Tea Lemonade

Fill a shaker cup with crushed ice

fill to the top with purified water

Wash and Cut a lemon in half (save the other half for later use)

Remove seeds and squeeze into the shaker cup (after juice is out i like to add the peel to the water)

Then add 12 drops of green tea extract, 2 drops liquid stevia, (u can even add a sprig of fresh mint or basil if you have it on hand)

And SHAKE SHAKE SHAKE until the top gets a little foamy

*Lemon is a natural diuretic so it will help eliminate some water weight, EGCG found the tea extract helps metabolize fat stores and the tea is a natural thermogenic so not only will it make you feel full, it has benefits conducive for fat loss

Kale Chips

One of my personal Favs

Pre-heat oven to 350 degrees

Wash and dry a stalk of green kale lettuce

shred into "potato chip" sized pieces

spread pieces out onto a cookie sheet

spray lightly with "olive oil" cooking spray

season to your liking ( I use garlic powder, black pepper, sea salt and a little cayenne for heat)

put pan into the pre heated oven and bake for 8-10 minutes

End result - a crispy crunchy salty treat that tastes BETTER then potato chips!

Sugar free gelatin

Now your usual "jell-o" brand is OK to use sparingly, it does contain aspartame which we try to avoid. But one "cup" will curb sweet cravings and fill your belly

Frozen Poweraide Zero slush

Freeze a poweraide zero (i prefer blue) in a plastic baggie

when its fully frozen take baggie out and run it under hot water for a moment to loosen ice

pour frozen contents into food processor or blender

add 1 drop liquid stevia and pulverize until slushie

(if your diet allows, i like to add 1/4 cup of frozen tart cherries blueberries or grapes)

Sweet and cinnamon almonds

(if diet allows)

Pre-heat oven to 350

Place a serving of almonds liberally onto a cookie sheet

spray almonds with butter flavored pam

sprinkle with plenty of cinnamon then with powder stevia

toss almonds so they are fully covered

bake for 10-15 mins

LET COOL for a bit before you eat

MUSCLE MILK LITE - CAKE BATTER SHAKE

(IF DIET ALLOWS)

Blend 1 scoop of muscle milk lite cake batter flavor with ice and water (or unsweetened almond milk)

YUMMY treat!

These are just a few options you can use to get your mind off of the things you REALLY want to eat. I will also have SPRY gum handy (sweetened with xylitol instead of aspartame) in fruit flavor or cinnamon (found at vitamin shoppe or fruitful yield).

I would still say to use these suggestions in moderation as well. It is important to focus on you main goal of obtaining optimal health and ideal physique and not on what you "would rather" be eating.

Enjoy - D

Sunday night leg circuit

For the next 3-4 weeks I am changing my training style to a high intensity circuit for most body parts.

I felt so great after Sunday's Leg session I thought i'd share it with you.

Started with

10 minutes with Stairmaster (climber) (different then the step mill i know there is always confusion with the two not this - http://www.oneshotfitness.com/images/stairmaster.jpg

but this - http://www.fitness909.com/720-large/stairmaster-4400pt-stepper-.jpg

First movement

Horizontal leg press

Single leg 60lbs

3 Sets of 30

Box jumps

3x20

Weighted single leg step ups

40lb bar

2x20

(next movement is my own)

I do this on the assisted pull up machine

put 130lbs on, stand in the middle of the knee pad with one foot on the step up peg

keep your hips level and push the pad down engaging your glutes and hams

3x25

TRX GLUTE BRIDGES with 20lb Barbell

3x15

Swiss ball single leg hammie curls

3x40 each leg

Reverse Hypers holding 25lb plate

2x30

Donkey kicks 60lb

3x20

Hammie curls

2x20

Straight leg dead lift on box

50lb barbell

4x20

Standing calf raise

3x25

Strong attention to hams and glutes this day as those are my main focus for the next few months

Hope you like it

Inside the perfect gym bag...

You will find a number of fantastic items every woman should have. But first, the bag itself. Now, 0ver the past 8 years i have gone through a varity of different gym bags ranging from your average duffle, to the drawstring pouch, to totes, to backpacks. So I am pretty confident in saying that i have FINALLY found the absolute perfect bag. I purchased it some time ago and stopped using it for a short time for whatever reason but i dug it out about a month ago and i do not know how i was living without it. When i purchased this magical bag ($39.99 TJ MAXX *which you'll quickly learn is one of my favorite stores*) I knew i was purchasing a bag that isn't your traditional gym duffle but rather, appeared to be a carry-on. It is a zebra printed Kathy Van Zeeland with three large zippered areas, middle being the largest, a pouch in front and two water bottle holders on either side. Recently it dawned on me that they are not water bottle holders at all but rather, bottle holders! I bought a diaper bag? Yes I did. Might i say that this diaper bag was the very best purchase I have ever made. Bottom line, look for a trendy looking "diaper bag" that can double as a gym tote and you will find yourself with so many compartments and organization options you won't know what to do with yourself!!
Which leads me to the point of this blog...
WHAT'S INSIDE??!?!
Wheather you are a hardcore fitness buff like myself or the occational gym goer, when you open your bag you should find these essentials:
1. Clean shaker cup you have a 30-45 min window of opportunity to restore you nutrients and break catabolism, therefore, having a clean shaker or blender bottle on you will ensure you will have you post workout shake ready and waiting.
2. Good pair of fitness gloves - lets face it, no woman wants calluses! top two favorite brands are Harbinger and NIKE for gloves and remember to purchases a new pair every six months or sooner when the padding or leather wears down.
3. Dry Shampoo - For situations when you are short on time, or running errands after your daily workout, a quick sprizt at the roots and POOF off you go! :)
4. Gum, you never know who you are going to run in to! (haha well actually I use gum because it helps to focus me during strength training and cardio.
5. DRIED FRUIT - Sounds silly right? During exercise it isnt uncommon for blood sugar to plummit, this can leave you feeling light headed or sick. Popping a peice of dried fruit in your mouth can restore your blood sugar and give you a little extra boost to finsh your session.
6. Extra hair ties!!!! (because it never fails, you forget one at home)
7. A spare workout outfit -if your bag is always packed and in your car you will be less likely to go home and stay home! .
8. FULLY CHARGED IPOD - lets face it, whats a workout without good music :)

Well time to pack up and GO GO GO!!! Have fun ladies and remember, FAIL TO PLAN>PLAN TO FAIL!

Love you

Realistic goals

All to many times individuals looking to get into shape will set very high goals for themselves to accomplish in an unreasonable amount of time. A method I like to use with most of my clients is setting a series of small attainable goals every few weeks. Upon initial meeting i like to go over goals, how you've come up with them and what we are going to do to achieve them.

We at BeneFIT are FIRM believers that internal dialogue effects overall external outcome. A Positive mind leads to positive results. Therefore, in order to maintain confidence in yourself (and in your trainer) start as setting goals as small as "I want to be able to do 30 squats without fatiguing within the next three weeks" or "i would like to be able to fit into a smaller tee shirt by next month", Rather then "I NEED TO LOSE THIRTY POUNDS IN TWO WEEKS". Those small goals are much more appropriate and conducive for a long term health and fitness program.

So, to wrap it up

1. Make small goals every few weeks (once they have been reached create a new set, you'll always have some type of goal to reach)

2. KEEP A POSITIVE MENTAL STATE

3. Understand making changes takes time, don't get down on yourself, DON'T GIVE UP.