New Member Summer Special- 10 weeks- Unlimited Classes- Only $99

women from ellen ad

FEEL & LOOK GREAT THIS SUMMER!!

TRY GROUP PERSONAL TRAINING – BOOTCAMP STYLE- CLASSES

DISCOVER THE FITNESS REVOLUTION DIFFERENCE:

  • Smaller classes allow for maximum personal attention
  • Beginners to advanced
  • Fun, fast moving, never boring
  • Relaxed, non – competitive atmosphere
  • Reach your weight loss & fitness goals in shorter time

 

NEW MEMBER SUMMER SPECIAL- ONLY $99

FOR 10 WEEKS OF UNLIMITED CLASSES*

*ADD ON A CUSTOM NUTRITION PLAN WITH OUR REGISTERED DIETITIAN FOR ONLY $40

 

CALL MARCIA TODAY  –  847.309.3877

OFFER EXPIRES JUNE 30. 2017

BREAST CANCER CHARITY BOOT CAMP

Grab a Friend and Join Us for our Annual Breast Cancer Charity Boot Camp!!

IT’S FREE TO ALL, but any donation you want to make will be accepted 🙂

 

“Save the ta.tas” foundation….“Is committed to fighting cancer at every stage..through education, prevention, research and community support for those struggling with the disease. Innovative and new, Save the ta-tas foundation is determined to end this devasting disease….with a smile of course! Laughter Heals, save the ta-tas!”

On Sunday, October 25th @ 10:00 am Fitness Revolution will be offering a Boot Camp Workout for the adults- ages 14 and older, a play area for kids- ages- 4-13, and raffling over 30 prizes to raise money for the Save the ta.tas foundation.

Join us on Sunday, October 25th for a Great Workout, Prizes and a Great Cause!!

Fitness Revolution
600 Northgate Parkway
Wheeling, IL 60090
Call Marcia for more information (847) 309-3877
Marcia@fitnessrevolutionbuffalogrove.com

Try a NEW Green Juice or Smoothie.

Green Smoothie
Kris Carr says that green juices are like “jumper cables” for your body.

When you drink a green juice, your cells soak up the vitamins, minerals, and nutrients much faster than if you were eating a regular meal….literally within 15-20 minutes!

This is because all of the fiber is removed, making digestion much easier and faster.

(Because juices digest so quickly, it’s very important NOT to juice with a lot of sugary fruits. Your blood sugar level will rise much more quickly than if you were eating these fruits whole.)

Smoothies take a little longer (2-3 hours) to digest than juices, but still no where near as long as a regular meal which can take up to 6-8 hours.

Let’s super-infuse our bodies this week with healthy goodness by trying a new green juice or smoothie this week.

By switching up the foods we eat on a regular basis, we’re getting a more complete nutritional profile in our diets.

Here’s a great site to get some ideas.

300 Swings a Day for a Week

Kettlebell swings are an INCREDIBLE exercise.

They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…which means you’ll be burning a LOT of calories!

Adding kettlebell swings also promotes that coveted “after-burn” effect. That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.

You’ll obviously need a kettlebell for this challenge. If you don’t have one, you can pick one up at pretty much any decent sporting goods store.

Here’s a great article with video explaining the kettlebell swing and how to progress up to it. If you’re brand new to swings, this is a great place to start!
Kettlebell swings are an INCREDIBLE exercise.

They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…which means you’ll be burning a LOT of calories!

Adding kettlebell swings also promotes that coveted “after-burn” effect. That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.

You’ll obviously need a kettlebell for this challenge. If you don’t have one, you can pick one up at pretty much any decent sporting goods store.

Here’s a great article with video explaining the kettlebell swing and how to progress up to it. If you’re brand new to swings, this is a great place to start!

Here’s the Challenge:

Level I: If you’re not familiar at all with kettlebell swings, that’s OK! This week, your challenge is to just get familiar with the exercises and progressions. Typically, women will start with an 18+ pound bell, and men with a 26+.

Level II: If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.

Level III: If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week.

Rules: Break your reps up into as many sets as you need. Don’t allow yourself to work fatigued. As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form.

Here’s the Challenge:

Level I: If you’re not familiar at all with kettlebell swings, that’s OK! This week, your challenge is to just get familiar with the exercises and progressions. Typically, women will start with an 18+ pound bell, and men with a 26+.

Level II: If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.

Level III: If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week.

Rules: Break your reps up into as many sets as you need. Don’t allow yourself to work fatigued. As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form.

Kettle Bells

Just Beet It!

Beets

Beets are a very unappreciated vegetable. You may either love them or hate them, but they can do GREAT things for your body.

Beets are loaded with vitamins and minerals. They may also help prevent certain cancers, boost your immune system, cleanse your body, detox your liver, and can even enhance your mental health.

They’re also a high source of energy and can actually help your body respond better to exercise by helping oxygen flow more easily through your blood vessels.

This week think about trying one or more new recipes using beets. Need some ideas? Here are some great ideas to get you started:

7 Minutes to Mobility and Flexibility!

Everyone knows how important stretching is, but most don’t do it every day. It’s one of those things most of us don’t think about unless we start experiencing pain or tightness somewhere in our body. Rather than thinking of stretching just as “injury prevention” or as a “have-to” task, what about thinking of it as a way to improve performance, a way to reduce stress and to help you feel more energized throughout the day?

Now that I have your attention – mobility & flexibility exercises can be done whenever, wherever. Try to get in a minimum of seven minutes DAILY of mobility/flexibility work.

stretching

When can you get this done?

  • Watching TV
  • While on a conference call
  • When you wake up in the morning
  • Right before bed
  • While you’re sitting at your desk

 You have 96 increments of 15 minutes in a 24-hour day. Use half of one of those to stretch and you will see an improvement in your performance, stress levels, and feel less pain during the day.

 

Start Doing Handstands

hand stand

Many of you probably read the title of this post and thought that standing on your hands is not possible.

That is completely false! Even if you aren’t a seasoned gymnast, acrobat, or yogi, you can start working towards handstands. Flipping your body upside-down is actually wonderful for your body.

Doing a handstand increases circulation to the upper body and relieves the constant pressure placed on your lower half.  It feels great- and you’ll always feel lighter, refreshed and rejuvenated after a little handstand practice session.

Some additional benefits of handstands:

  • Increased upper body, core strength and stability
  • Great for strengthening and stabilizing fingers, hands, wrists, elbows, shoulders, and your entire core
  • Increased body and limb spatial awareness
  • Can even boost your mood and help to regulate your metabolism

Try doing a little handstand practice EACH day this week!

 

Stop Your Dessert Eating Habit!

Eating dessert after dinner is usually a habit.  Just like you’ve trained your body to be hungry during certain times of the day, your body will crave sugar at night if this is something you do regularly. Many times, late-night sugar cravings can be caused by emotions when you aren’t even hungry.  Most likely you’re tired, bored, or even upset about something.

Stressed

Now is the time to cute out stop your dessert eating habit. That means no chocolate, glass of wine, beer, candy, cake, ice cream, etc. after you have your final meal of the day. Late-night eating can be a big obstacle- especially if you are trying to lose weight or create healthier eating habits.

 What can you do to break the habit?

  • Brush your teeth right after dinner. You won’t want to eat again after brushing.
  • Keep busy! It’s not uncommon for people to get bored at night – watch TV and mindlessly eat snacks.  Replace those activities with something productive…like spending more quality time with your family, going for a walk, or reading a book.
  • Step away from the kitchen. Eliminate the power of suggestive treats by going somewhere else in your home.
  • Get the treats out of the home.  Studies have shown (not that we needed a study to prove this!) that your will-power is strongest at the beginning of the day, and gets weaker throughout the day.  Purge any sweets from the kitchen so you don’t have to put your will-power to the test.

Your Wheel of Life

We can all use a little more balance in our lives.  If we’re too focused on our careers or other areas in our lives, our own bodies tend to take a back seat.

There are so many aspects of life we’re juggling on a daily basis: careers, family, faith, lifestyle, finances, etc.

So where do you start?  The first step is to IDENTIFY the areas of your life you need to work on.

There’s an invaluable exercise called “The Wheel of Life.”  It’s used by some of the most successful people in the world- and this one is from Darren Hardy, editor of Success Magazine.

By answering a few questions, it will help to identify the areas in your life you may need to start paying closer attention to.

The idea behind it, is that if your life was a “wheel” and each of the spokes are areas of your life (family, financial, lifestyle, etc).

Print out the “Wheel of Life” worksheet and complete it (will take just a couple of minutes).  I promise this will be eye opening finding out how balanced or imbalanced your life is!

 

wheel

Click this link for the worksheet: http://go.success.com/pdf/DB10_worksheet_set_4.pdf

 

 

Are You Ready for Summer?

Have you ever told yourself that you are going to lose weight and get fit in time for summer, only to be frustrated when bathing suit season rolls around because you aren’t where you want to be?

Why didn’t I start working out weeks ago?” we ask ourselves.  “If only I had started sooner!”

It’s easy to hide behind heavy winter clothes, but when the temperature starts rising, the clothes get lighter and we can’t hide any more.

Here are some tips on how to be where you want to be once summer hits.

1. Work Backwards

The best way to protect yourself from a regret-filled summer is to set a deadline and start NOW. Deadlines are powerful motivators. Deadlines create a sense of urgency.  They help you position yourself to succeed, because that final date is always staring back at you.

Without a deadline, tomorrow never comes.

2. Change Things Up

If you keep doing what you have always done, you will get the results you have always gotten.  It’s time to do something different.  Ask yourself this question:

If I keep doing what I am doing right now, will I achieve what I want to achieve?

If you answered no, then it’s time for a change.

Get your calendar out and decide when you want to see your first wave of results.  Be realistic: make sure you give yourself time to really get going and see changes. Challenge yourself, too – make it a little tough so you can take full advantage of the power of urgency.

3. Get Competitive 

A deadline may not be enough.  Why?  Because you may be tempted to move it.  Deadlines are not supposed to be moving targets!  The best way to prevent deadline-creep is to get competitive.

Entering into a competition, contest or challenge is a sure way to give you the edge you need to keep yourself on track and finish strong.

There is something very motivating about competing with others.  Just knowing that your effort and results are going to be measured alongside others really will give you an extra boost in motivation.

This is a time when a little peer pressure is useful!  And you will find that those with whom you are in competition will also be your biggest cheerleaders: they know exactly what you are going through and will be there to encourage you to keep moving.

Summer is close enough to give you a push, but still far enough away to ensure that you have enough time to get some serious work done.

Plan NOW to greet summer AND your bathing suit with no regrets!

beach