Body Transformation Team Winners and Pictures!!

CONGRATULATIONS TO OUR WINNERS!!

These competitors worked hard for just 10 weeks and with amazing results

MOST TRANSFORMED-FIRST PLACE

PAULA NOCERA

She lost 18 pounds of scale weight and if you could see those guns in this picture, you'd know she lost WAY MORE FAT than that as she has put on major muscle this go-around. Well done, girl. You are one fit fiddle!

MOST TRANSFORMED-RUNNER UP

ELAINE RICCIARDI

Elaine lost 24 pounds of scale weight and LOOOOOOTS more fat than that. And if that was not impressive enough, she was in knee rehab most of the competition so our workouts were limited to no running, no treadmill nd for the last half, NO LEGS AT ALL! Leg workouts are where you really burn the calories and create the metabolic fire, so her mental and emotional strength must be commended. She persevered and she shined. The best is yet to come, and I promise to share as much as she will let me. :)

10 week Transformation Team Testimonials

Elaine has written and and texted me many a thank yous and her journey is truly wonderful. Here are some excerpts from her in her words:

IN ELIANE'S WORDS:

"The biggest benefit of XTeam for me has been learning about the mental
conditioning and putting it into practice. I feel stronger mentally than I
have ever felt in my life in regards to my journey.

I actually have more confidence in some senses. It is hard to explain but I
feel more confident in myself because I know what I need to do to get the
results.

I think I have more mental toughness. Things that people would do or say
that would destroy me emotionally before now just either tick me off or I
laugh off.

I would highly recommend this to others because this contest teaches you
what you are made of when push comes to shove. It's all about what actions
you take to get to your goal.

As far as improving things, I can't think of anything more you can do to
help us. You've given us all of the tools, it's time for us to execute.

And here is how Elaine filled out a funfitness "mad lib" I sent out recently. Have to share this!

I've been training for ___5 months______ (time). It feels like
____yesterday that I started____.
When I started, I ____did ______ achieve results quickly. I
felt like I ___finally found the key for the door__________. I achieved __a
weight loss of 40 lbs_________ (accomplishment/
result) within __5 months_______(time) of training. Since I've been
training, I've _become more confident____(insert biggest accomplishment so
far here). That
makes me feel ___like a new woman__________! The most surprising thing
about training
with Anna is __she's never given up on me______________. My favorite thing
about it
is___I am always challenged______________. My least favorite thing is__(I'm
afraid to say)_________!!!!!!! I
hope I never have to__go back to my old self_______!! I __have__(have/have
not) _______
learned something new about myself and that is __I can actually do
this_______________.
Sometimes before my training appt, I __mentally review my goals, whys and
aspirations_________. After my training
appointment I _reflect on my performance during the session_________. My
ultimate goal is__undetermined right now________________. To
do that, I know I will need to___step up my performance_________________. I
know I
_CAN______can/cannot____ DO IT!

IN PAULA'S WORDS:

I wish that I had words to thank you for helping me. You saved my life. I know I saved my life, too, but I am so blessed to have found you. I keep thinking about how you would meet me toward the end of a race and run with me up until it was time to cross the finish line, and you let me do that part by myself. And how last weekend you were there waiting when I got there - confident that I could finish. I've trusted your belief in me many times when I was unsure of myself. I don't know if you have any idea how much you mean to me, and I am so happy to call you friend.

I look at my before/after pictures, and I remember the morning of my "before" shot like it was yesterday. I was miserable that morning. We had just had our first workout, and I was exhausted and absolutely did NOT want to have my picture taken. (I think I went home after that and took a nap before work!) Anyway, I also see in that picture a woman who felt ashamed on a daily basis. I remember getting bruises on my outer thighs from sitting in a seat at the stadium. I also remember being unable to put on my own booties to use the skating/sliding thing at the gym - you had to help me put them on because I couldn't hold my breath long enough to bend over and do it myself! I remember "joking" that I would rather die in a plane crash than ask for a seatbelt extension, and I remember asking to sit at tables in restaurants for fear that I'd find that I wouldn't fit in a booth. I had to have a wetsuit specially made for our dream diving vacation one year, and I used to be really glad the armrests could be moved out of the way at the theater so I could be comfortable while noshing on popcorn at the movies. I could name so many more things!!! Pretty much every day I realize that I'm able to do something that used to be impossible for me, and I am grateful. It starts when I am able to get out of bed in the morning and go downstairs without having to hang onto the handrail to support an aching back or stiff knees and continues all day. I especially love feeling strong and healthy. The fact that I look great is a bonus that is fun, too.

I think the most important thing I've learned on this journey is that there is no destination. I've hit some major milestones recently, including completing the Iron Girl in June and recently completing a 5K in under 34 minutes, but my journey isn't over by a long shot. I've learned to stick with it through the rough patches (and I've had MANY of them!), and each time I do I feel even more confident that this is indeed (finally!) a lifestyle change and not a fad. I feel like I finally understand what it means to take care of my body, and my body is returning the favor by being more muscular and athletic than I ever imagined it could be.

You said something to me once that will always and forever stick with me. I think you wrote it on my food log one week when I'd been struggling and making some less-than-perfect choices. You wrote, "It's a long road, but you are on it." It IS a long road - in fact, there is no end in sight. But I AM on it, and although it's scary to try to settle into a new, post-competition routine, I am grateful for the tools I've learned (and am still learning!) to use to stay on this road for the rest of my life.

Final Picture: not shaving my head!

Click Anna's 10 week body Transformation to see the impetus for this picture.

Everybodys been askin so here. 5 weeks with dEaD (my name for ED the trainer) and goal achieved, I'm not shaving my head! I'm too carbed up and puffy now for the midriff shot but this is proof. Got another goal coming soon so who's with me?! Its important for me to relate to my clients and continue to push. I have a history of bad health habits and self image; I'm in a caretaking industry and the pressures of sole redponsibility for the gym tempt me to be a workaholic and ingore my potential in other areas. You'll see deconditioned trainers out there! But I am in the fight everyday trying to be my best. That room of equipment Is like the treadmill beside the bed going unused without diligence, mindset and the biggest one: support and coaching. For me this goal is huge tho youll see much more impressive physiques out there Itakes me s better trainer and staying fit is a lifelong dream of mine i have to fight for, as was owning a gym, and being a trainer. We get one life, no dream can go unrealized. If you've got a dream, even if it seems stupid or small to u or others. Go for it!!!

CLIENT SUCCESS STORY OF THE WEEK (Nov 16 09)

This was taken from Fidel's e-newsletter:

Happy early Thanksgiving to all! In this issue of my newsletter I will be highlighting my first client spotlight to Ms. Amy Schieffelin. As you think about the word revolution, it’s more than just our fitness facility name with a sun logo. It means a sudden and persistent change that happens in its own course. Here at the “Rev”, as we like to call it, that change goes beyond just your physical appearance. Our personal training is also aimed at changing your mind, attitude, self-esteem, and inner being towards a healthy lifestyle.

“In January of this year, I walked through the doors of Revolution Training and began training with Fidel. From the first workout, as exhausted as I was, I knew that I was making a big change in my life. Since that time, I have been working out with Fidel twice a week. With his guidance I began eating healthy six times a day and have lost over 30 lbs, four dress sizes, and was able to stop taking cholesterol lowering medications.

It has been a great journey! I remember many milestones, like when I could only run one minute. And now I can run 45 minutes. I continue to train with Fidel two times a week and perform cardio three to four more times per week.

A common question for people to ask me is how much weight I have lost. I love that people notice that part of my transformation but I am even more excited when people tell me I look fit and want to know about my exercise program, and not just the weight that has been lost.

I still have a few more pounds I would like to lose and I am working toward a few more body transformations. While my circumstances have not changed; husband, children, and job. Since coming to Revolution and meeting Fidel, my outlook toward my life and the way I now handle my stress level has improved beyond words. The life issues I thought I had have improved or resolved since I began taking care of myself. And my husband has NOT complained one time about the time I need for my workouts!”

Reminder from Evite : Eat Fit For The Holidays !

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Eat Fit For The Holidays ! Hi revtraining.anna, elizabeth jaeger wanted to remind you that Eat Fit For The Holidays ! is coming up on Tue. Nov 17. Your current reply to this invitation: Yes   VIEW INVITE   Party Info to Go

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FUNfit Camp Client Success Story of the Week

I asked my client Brittney how much she had lost since we started training.

I am always inspired by her because we started her as a private training client and during the economic downturn she was among our clients who endured a lay off. We responded with the lower cost but still butt kicking Fit Camp program. So despite a HUGE life change, together we found ways to make her goal of getting healthy and fit happen. Tomorrow I will see her at the 1 year anniversary where we ran her first 5K. I imagine she is going to smoke me. I love it.

CONGRATULATIONS BRITTNEY! WE LOVE YOU!

Here are her words.

Anna: How many pounds have you lost since day 1?

Brittney: Well 85lbs, could be more and will be evenuatelly, lost 12 sizes, biggest accomplishment...showing my son that it can be done and how important living a healthy lifestyle is and proving to myself that i can do anything if i put my mind to it. im almost at 150...but i want to go down more, but whatever my weight is as long as it's a size 8, i will be fine.. ive learned that the number on the scale is just that...a number, b/c i am building lean muscle...I LOVE MY LEGS!! i love tightening the muscle and feeling how hard it is. It hasnt been easy and wont be but thats ok, im not perfect, im human, i make mistakes but i dust my knees off and get right back on track. i hear people say they want to loose weight but they dont do anything, i believe it has to be in your mind then ur heart before you can accomplish it...ive been there..i would want to loose weight, but didnt, i always felt that eating right and exercising is the way of a healthy lifestyle, it's true, when people ask what i did i say eating right and healthy and exercise..no magic pill no crazy fad diet...i love it...no diet!! ive learned alot about myself both mentally and physically and it feels so good to get the old Brittney back!! this is my life and i love it!

THANK YOU ANNA!! i owe alot to you.

Free Workouts, No Equipment Needed

Full body fat blasting core building workouts anyone can do. My clients that do not meet with me on Fridays should be doing these.

Click here

ED'S WORKOUT VIDEO

Women, Exercise and Metabolism, Part 1

Your metabolism is all reactions by which the body gets and spends energy. Your Resting Metabolic Rate RMR) , and the calories burned through eating, exercise and daily activity make up your total daily expenditure (TDE).

If your TDE is less than the calories you consume in a given period, you will store those excess calories for another time (as fat).

The largest component of the TDE is by far your RMR. The shocking fact is it is NOT exercise! So, the big question on every woman's mind is how can I increase my RMR?!?!

There are 8 factors that affect RMR:

1. Genetics
2. Age
3. Fat Free Mass
4. Surface Area
5. Temperature
6. Caloric Restriction
7. Hormones
8. Menopause

Can you guess which ones you can control and which ones will help you keep your body weight ina healthy or desirable range? Stay tuned for Part 2 of this series where we will explain each factor and how to use it to your advantage and meet your goals!

STRAWBERRY CREPE RECIPE

1. Whip 3 egg whites to foamy

2. Add a few drops of vanilla extract, cinnamon, and a packet of splenda*

3. Whip again to foamy

Spray Pam in pan, pour mixture in and let cook until it started to bubble. Peel up edges with spatula and lip to omelette and let cook. Flip if needed.

Voila!

40 calories/15 grams protein, less than one gram of fat!

*add strawberry extract for a variation.

OPTION:

-Fold in lowfat cottage or ricotta cheese and/or berries and/or crushed nuts.

A Mom's story and progress pictures

Lizzie sat down in my office and we realized we recognized each other! She was the new owner of the eatery on the square where we live, but maaaaaan. Does she look different. Turns out they sold the restaraunt when she, after 40 and already with a 9 year old GOT PREGNANT! She had been a prosecuter for the DA here in town and the changes in her life were happening at mock speed.

Add to that she was overweight, out of shape, overwhelmed and over 40!

We laughed when she said her favorite thing about her before is that she "was

drinking coffee at the BEACH!" She was running each day and dieting and nothing was happening so she went to the doc. She diagnosed with THYROID DISEASE, and medicated. But the weight did not by any stretch fly off so she embarked on a fat loss education mission.

And despite these challenges:

Over 40

Thyroid Disease

New (later) Mom

Over it all!

She transformed from this

TO THIS!

When I saw these I said "WOOOWW!!" Then when I got my wits back I had to know the big a-ha she had, so I asked "What is the one thing you attribute this total change to?"

She just smiled and said "Without a doubt. Weight lifting."

You may be interested to know that Lizzie is also the newest member of the Revolution Fitness Group and is the presenter at the Holiday Nutrtion Seminar at our studio "Eat Fit for the Holidays." Details below. Everyone is welcome as long as they bring a canned food donation for local charities.

7 tips for Avoiding Holiday Weight Gain

1. Be aware of the nutritional data of the food, especially if you are eating out. sparkpeople.com is a great place to register (2 seconds) and just peruse the value of different foods. Things labeled "healthy choices" are not always! Most restaurants have nutrition data as well so check out your faves. You will save 100's of calories.
2. Watch your alcohol consumption. Alcohol itself has calories, and the body metabolizes it before it burns any fat. Stick to a glass of wine or two (or volunteer to be the designated driver and enjoy sparkling water throughout the evening) to help minimize calories.
3. Plan - If you fail to plan, you plan to fail! your day. Unplanned "deal with it later" thinking during the Holidays is a recipe for 10 pounds gained. A simple resolution to eat fruits and vegetables in preparation for a Holiday function that night can save your hours on the treadmill by saving hundreds of calories. Don't starve yourself all day to justify eating more at dinner. Eating a satisfying breakfast can ward off the temptation to overindulge later in the day.
4. Portion out unhealthy foods. When at the function, be aware! Limit fried or creamy appetizers, sauces, high-calorie side dishes, and desserts, and instead focus on whole foods, lean meats, and vegetables and fruits.
5. So important it bears repeating....Be aware of what you eat. To help prevent overindulging - and the stomachache, bloating and other gastrointestinal discomfort that can come with it - be mindful when you are eating, and stop when you are feeling full.
6. Get up from the table when you're done, in order to avoid nibbling. This is where awareness is key. Simply leaving the eating area can change the whole night for you! Imagine feeling GREAT after a function instead of full of regret. It is simply a matter of removing yourself.
7. Once your meal is over, take a walk to help digest your food and think about what a wonderful experience you just had - and the company and conversations that contributed to making it memorable and enjoyable. Great after Thanksgiving tradition!

And if you are Lawrenceville, attend our powerful seminar Tuesday November 17th/

Stay Strong!

Anna

Eat Fit for the Holidays Studio Seminar

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Sugar Addiction

In 2008, researchers from Princeton University published their findings from a series of rat studies in the Neuroscience Biobehavior Review. They concluded:

“Food is not ordinarily like a substance of abuse, but intermittent bingeing and deprivation changes that. Based on the observed behavioral and neurochemical similarities between the effects of intermittent sugar access and drugs of abuse, we suggest that sugar, as common as it is, nonetheless meets the criteria for a substance of abuse and may be “addictive” for some individuals when consumed in a ‘binge-like’ manner. This conclusion is reinforced by the changes in limbic system neurochemistry that are similar for the drugs and for sugar. The effects we observe are smaller in magnitude than those produced by a drug of abuse such as cocaine or morphine… Nonetheless, the extensive series of experiments revealing similarities between sugar-induced and drug-induced behavior and neurochemistry lends credence to the concept of ‘sugar addiction.’”

I just ran across this on Tom Venuto's blog and I'm in a hurry to share it with everyone! If you are not local and you are wrestling with food, this could be the culprit.

Don't waste another minute without support accountability and structure! This is not just a matter of "just eat less and move more!" Not really!

NON DAIRY SOURCES OF CALCIUM (Cow's Milk Alternatives)

Calcium is important to many populations because the body will attempt to extract from the bones if dietary sources are not adequate. An important time for formation of the calcium matrix of bone which is specific for women is from about 2 years before the menses starts to about 5 years after, approximately age 9-16. Women also lose calcium from the bone easily, due to metabolic and hormonal shifts, both during pregnancy and during and after menopause. One cup of cow's milk contains approximately 300 mg of calcium.

If you have a child who wont drink milk or you do not want to drink cow's milk but worry about calcium, worry no more. Here are the calcium mg found in many common foods for comparison.

Dark green leafy vegetables

cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10

Beans and Peas (cooked, ready to eat)

navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20

Grains

tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50

Seafood

raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000

Seeds

almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260

Anna Smith

Revolution Fitness Group

www.revtraining.blogspot.com

www.revtraining.com