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Back To School Means Back to Fitness
Hey, guess what’s been happening at the TriSystem Center over the summer. The new Human Trainer and other workout tools have been added to make our workouts the most contemporary, fun and effective routines for progress. We’ve also had some great interns this summer and Kathy Schlientz even got a new foot! Yes, her new foot is totally different than the old one. She can walk on this one.
We’ve seen clients successfully battle multiple sclerosis, diabetes, heart disease, cancer, drop-foot, spinal lesions, back surgery, open heart surgery, angioplasty, muscle damage all during this last summer.
It’s amazing what the right, specific combination of targeted nutrition and customized exercise can do for people that want to be better!
We’ve really developed a reputation for being the plateau busters, the problem solvers and the solution finders with God’s help. If traditional diet and exercise are not working for you, we have the answer!
This short video shows some of the exercises, clients and most of all, it talks about how my good friend Chuck Hicks and his wife cheated the Grim Reaper with radical changes in their body over the last few months. Check it out…
It’s a perfect time of year to get in here and get started or even restarted before things get even further from where you want them to be. If not now, when? Set up a free consultation in the form below.
Who am I going to give $1000 plus other gifts and prizes to next Friday?
Challenge participants need to read this post all the way to the end.
Are you in it to win it? The TriSystem EDGE challenge is winding to a close. Its just amazing to see how fast 6 weeks goes by. You’ve all been working so hard. I’ve seen incredible changes in so many people this time. This challenge was different. It focused on the behavior and participation rather than the result. In shifting the focus to the process rather than the outcome, participants have run the race better and are crossing the finish line faster, with greater results than ever before. The other difference is that participants used EDGE for the first time, consistently over the weeks. This had an amazing effect on mood, mindset and attitude. Thus participation was way better than expected.
Well, it’s not over yet. You still have to get your final body composition test, your after pics and continue to do all the things that generate points up until Wednesday, May 22nd. I need your personal logs for all your points turned in to be verified by that day.
Be sure to call and schedule your final body comp for available times on Monday, Tuesday or Wednesday: 858-694-0317
- Wednesday is the last day for your final body fat. Call 858-694-0317.
- Download more of your Activity log sheets here. It will be best to verify what you have recorded with what we have recorded.
- More Food Log sheets
- Food Log Sheet
- Alternate Food Log Sheet
- Use your TriSystem Online account for your home body fats
You must keep an accurate log of all your points. There are 3 ways to verify your points will be counted.
- Go to a TriSystem Affiliate and have them log your event in their log sheet.
- Take a screen capture or photo and text it to a TriSystem Affiliate. The main text number is 619-757-7388
- PREFERRED WAY: text or email proof of your event to trisystemchallenge@yahoo.com where you will have your own personal folder of all events sent to this account.
The Challenge Party will be held
Friday, May 24th, 7 pm
You Must R.S.V.P. below for this event
Those who finish receive a Completion Shirt Plus
Many Prizes and Awards
Participant list:
- Linda Anderson
- Candace Camacho
- Dennis Carson
- Noble Craver II
- Christina Duenas
- Reginald S Flowers
- Eric Groenberg
- Shawn Horn
- Julie Kirk
- Erin Martin
- Edward Martinez
- Paul McFall
- Nayeli Mendiola
- Natalie Pacheco
- Traci Patterson
- Marcos Rios
- Mike Rossi
- Taylor Saruk
- Jody Wagner
- Deborah A. Wolfe
Based on this number of participants (20), the prizes are as follows:
- Awards…
- 1st Place: $1000 plus other gifts and gift certificates.
- 2nd Place: $100 plus other gifts and gift certificates.
- 3rd Place: $50 plus other gifts and gift certificates.
Refreshing Summertime Snacks That Help You Lose Weight!
Refreshing summertime snacks that help
you lose weight!
Who doesn't love snacking? A great trick to staying lean for your summer is keeping healthy, refreshing snacks on hand. Eating often, especially incorporating fresh fruits and veggies is known to speed up your metabolism and keep you energized! These low calorie nibbles will satisfy your taste buds so you're not eyeballing those forbidden sinful temptations. These healthy snacks will fill you up and burn off quick, leaving you feeling refreshed, not weighed down!
Watermelon 
Sweet, crisp, quenching! Watermelon is SO refreshing on a hot summer day. Scoop it in to balls and keep it chilled in the fridge. The high volume due to the water content will make you feel full as well as hydrated. One cup of balls is just 46 calories with 21% of your daily value of vitamin C! Great for a fun snack or if you're still hungry after a meal!
Jicama 
This root veggie sort of tastes like a cross between a raw potato and an apple. Crisp and firm but juicy with a pleasantly mild sweetness. 1 cup has just 46 calories and is very filling. Also 6 grams of fiber and a whopping 40% of your daily vitamin C! Jicama is delicious on it's own but for a kick you can add cayenne pepper which works as a natural appetite suppressant. Sprinkle it along with some lemon juice and salt and you have yourself a tasty low calorie FILLING summer snack! Add some almonds and a low fat protein like Greek yogurt and you have a balanced snack!
Yogurt Veggie Dip 
This flavorful dip is high in protein, low in fat and super easy to make! Keep this in the fridge and you will be eating a lot more raw veggies! 1 cup fat free or 2% Greek yogurt, 1 tbsp onion powder, 1 tbsp chopped dried onions, 1 tsp garlic powder, 1 tsp lemon juice, 1 tbsp chopped chives and a few drops of setvia.
Stevia Lemonade
I have to admit, stevia is one of those things that has to grow on you. You might not like it at first if you try it paired with the wrong thing. For example it doesn't shine so much in coffee or green tea, but it is excellent in citrus! Once you acquire a taste for stevia and learn what it goes well with, you may never go back to table sugar again! Let me tell you, it tastes GREAT in lemonade!!! And did you know lemon juice have very little calories but it makes you feel full? It also alkalizes your body, has cleansing properties and is packed with vitamin C among MANY other health benefits. Make a big batch of this and I promise you; you will be drinking a lot more water and you won't be as hungry throughout the day.
For one large glass squeeze 1 whole lemon in about 12 oz of water and add about 16 drops of stevia. Add fresh mint leaves or crushed ginger for something extra! One glass is just 15 calories containing 50% of your daily vitamin C value!
Note:[Jeff advises men to limit their stevia intake to less than 1 tbs. per day].
Sweet Tuna Crunchers 
You might be thinking, "I'm not a big fan of tuna". I was like you once. This tuna is different!!!! I am about to share with you one of my most favorite secret recipes. I got it from my best friends mother and ever since I tried it for the first time; hooked! What's unique about this tuna salad is that it's sweet and not fishy at all because I add….drum roll please…..pineapple! The intensely sweet acidy essence of the pineapple perfectly balances the salty fishiness of the tuna. Using drained, crushed pineapple blends with the texture of the tuna so well that your kids, husband and/or friends won't even know it's in there. They will wonder what the heck it is about THIS tuna that makes it SO fresh and delicious! And when you replace the mayonnaise with Greek yogurt this snack is GREAT for the figure!
2 5oz cans tuna (solid white is best)
1 15 oz can of crushed pineapple (VERY well drained)
4 or 5 tbsp Greek yogurt
dash of salt & pepper (if desired)
Optional:
Dried cranberries, diced apples, chopped walnuts, celery
(Serve atop cucumber slices cut in thick round pieces
or slice cucumber lengthwise, scoop out seeds and serve taco style)
These are some great ideas from your friendly TriSystem Fitness Chef, Monique Michaud. Want more of my recipes? Become a member of my Trisystem Cafe` Club, where all the real cool "Foodies" go for some of my best recipes and food secrets as well as my opinion on restaurant dishes. For a short time, Club membership is only $10. Click here!
Call 858-694-0317 to schedule a session where I cook for you.
The 7 Weeks to a Swimsuit Summer Countdown, 6 More Weeks!
Are you already seeing changes? I am! And the members that have been by the TriSystem Center have. In just 1 week of making these simple food and exercise changes, it is pretty amazing how the body responds. By now, you've completed your assessment and found your way around the software. Log in to see what's in store for you today. Your home screen says what's next.
The left side is your daily menus and the right side is your workouts. You can easily print out menus, grocery lists and workouts for each day from the buttons at the bottom of the home screen. Most members already know this but, did you see the other menu options on the right side?
The Metabolic profile tab tells you what you need to know if you don't have the planned meal to eat in front of you. It explains the parameters that you need to follow to keep getting results.
Do you know how many calories you burn in a day?
Do you know the range of calories you need to eat per meal?
How about the distribution of proteins, carbs and fats?
How should your next meal look if it is at a restaurant or a friends house?
The Metabolic Profile Tab answers these questions so you can stay on the plan ANYWHERE!
Here is an example of a Platinum Club Members's Metabolic Profile:
| Daily Minimum Calories | 1461.00 calories. | |
| Daily Maximum Calories | 2065.00 calories | |
| Metabolism Type | normal | |
| Meals Per Day | 5 | |
| Meal Protein% | 30.00 | |
| Meal Carbohydrate% | 50.00 | |
| Meal Fat% | 20.00 | |
| Breakfast Calorie Percent | 0.20 | |
| Lunch Calorie Percent | 0.20 | |
| Dinner Calorie Percent | 0.20 | |
| Pre-Workout Calorie Percent | 0.20 | |
| Post-Calorie Percent | 0.20 |
This member has a big range of calories. Her program will have low calorie days as low as 1600 calories and high days as high as 2000. Her calories are equally distributed throughout the day with each meal portion being around:
- 1/3 lean meat, low fat dairy and egg whites, fish and fowl
- 1/2 fruits, vegetables and whole grains
- 1/5 cold pressed oils, avocados and nuts
This is information you can use from YOUR Metabolic Profile to choose meals and snacks when your out and about to keep you on track!
Remember, Just keep Loging in to WIN!
Still not a Platinum Member? Become one Now!
Your Licensed Master Sports Nutritionist,
Jeff Kotterman
The 7 Weeks to a Swimsuit Summer Bonus Video 1
Want to lose 3-6% body fat by Memorial Day Weekend?
Unless your already at Optimal Levels of Body fat, why not?
Here is the Bonus video for Platinum Club and 7 Weeks to a Swimsuit members only! Remember to register for the members only Blog for your group here. This is separate from Software membership and is free!
