Revonda Lewis

Insulin-dependent type II diabetes, high blood pressure, high cholesterol — with that constellation of health problems, Revonda Lewis saw her meds list growing, and growing, until she was taking the maximum dose of all her medications, and her weight troubled her to the point that she began looking into gastric bipass surgery.

Then, late last winter, Revonda decided to take matters into her own hands. After thirty-plus years of sedentary adulthood, she took the giant step into Titans Gym, and, after Titans trainer James Boykin introduced her to the equipment, she got started getting fit.

A little while into this process, Revonda joined Niki DelGrosso's nutrition program and sought Niki's help in setting up a fitness regimen. She was making progress until she suffered an avulsed Achilles tendon — the tendon had pulled off the bone in her left foot. Her doctor put her into a boot cast, began administering cortisone shots, told her to stay off the foot, and warned her that further injury would mean surgery. Then, although Niki's classes were helping Revonda put together a personal nutrition program addressing her health issues, the cortisone caused her blood sugars to rise and her weight to increase.

Despite those challenges, Revonda now has lost fifty pounds, tests in non-diabetic range for blood sugar, no longer needs insulin, and has reduced her blood pressure and cholesterol meds by half. She's looking forward to losing another fifty pounds and getting off diabetes and cholesterol medication altogether.

To learn how Revonda has accomplished all this, and how the rest of her life has responded, read the rest of her story on the Titan Up Times web site.

Titans competitors are largely staying out of the limelight during the summer months. The one exception is Niki DelGrosso who will compete again this year in the WNBF/INBF Mid-American Pro-Am on July 31 in Evansville, Indiana.

Click here for more information about this year's competition.

Click here to view last year's results: Niki took first place in Open Figure Tall Class.

From the TitanUp Café

If you've been following the fortunes of the Titan Up café, you'll recognize this month's recipe: the café's Apple Egg Bake was featured in the February 20, 2008 News-Herald article announcing the café's opening. It's quick and easy to assemble, and it makes a delicious main dish for breakfast or brunch.

Preheat oven to 180ºF.
Lightly spray a 13-by-9 inch glass baking dish with canola oil.

Combine:

• 2 c. old-fashioned oatmeal
• 4 medium apples, cored and sliced
• 2 Tbsp. ground cinnamon
• 1/2 c. Splenda
• 2 Tbsp. dark brown sugar (Be sure the brown sugar is blended in thoroughly.)

Pour into the bottom of the prepared baking pan:

• 1 1/2 c. egg whites

Layer the dry mixture over the egg whites.
Bake at 180ºF on top rack of oven for 45 minutes.
Let cool completely before serving.

Yield: 8 to 10 servings.

All special prices are good through August 31, 2010.

Breakfast of the Month:
Steamin' Protein Oats. Start your day with the carbs and protein you need to be at your best: our combination of oatmeal and whey protein (flavor of your choice), nuts, and fruit. Take 75¢ off our regular price.

Promotion of the Month:
During July and August, take 75¢ off the price of any omelet. And remember: you can enjoy our omelets (and all our breakfast dishes) for breakfast, lunch, and dinner — we serve them all day long.

Entrée of the Month:
Duki Burger. Try our tasty veggie burger, served on a nutritious whole-wheat pita, and take 50¢ off the regular price.

Side Dish of the Month:
Black Bean and Corn Salad. A treat for the eye as well as the palate — sweet corn, black beans, diced red onion, chopped tomatoes, fresh cilantro, dressed with a spicy lime-juice vinaigrette — and it's more affordable than ever at 50 ¢ off the menu price.

Snack of the Month:
Peanut Butter Cookies. Comfort food, to be sure, but these tasty morsels are good for your body as well. Now only 3/$1.00.

Shake of the Month (July):
Love frappuccinos and iced lattes, but not fond of the calories and fat? Check out our Chocolate Espresso Crunch — a blend of antioxidant-rich, defatted Ghirardelli Dark Chocolate and Colombian roasted coffee, with a healthy balance of proteins and carbs to build the best body you can have. (Available through July 31)

Shake of the Month (August):
A childhood favorite, all grown up — our Peanut Butter and Jelly shake: strawberry puree, vanilla whey, and peanut butter. This delicious low-fat shake is designed to help improve cognitive function, provide cancer, fighting compounds, promote anti-aging, help with digestion, and regulate blood sugar. (Available August 1 through August 31)

Last issue, we started addressing concerns you might have if you're new to indoor tanning. Let's stay on this subject for a little longer.

Q. How long should my first tanning session be?

A. Exposure times are set by the tanning bed manufacturers and the Ohio State Board of Cosmetology. Your initial exposure will be brief, normally 5 to 7 minutes. Subsequent sessions may increase in increments of 1 to 3 minutes each session.

Q. How often can I safely tan?

A. Under regulations from the State of Ohio, no one may tan more than one time in a twenty-four hour period. If your skin is pink or dry and itchy, or you develop a rash, you should wait another twenty-four hours, or until the reaction disappears, before you resume tanning.

Q. How should I prepare my skin for my first session?

A. The first thing you should do is check the medication chart at the TG Tanning front desk. If you're taking any meds listed on that chart, talk to your physician before you start tanning. (Yes, we did tell you that in the last issue, but we want to stress its importance.)

You can help yourself get an even tan by exfoliating shortly before your tanning session, and then moisturizing. Applying a good quality tanning lotion — immediately before your session or, better still, an hour or two beforehand — will help you get the most out of the session.

Q. Should I do anything after my session to protect my tan?

A. Keep your skin moisturized with an after-tan moisturizer or your regular body lotion. Twice-daily applications, once in the morning and again before bed, will keep your skin healthier and make your tan last longer.

Look for more tanning FAQs in the next issue. In the meantime, don't let unanswered questions keep you from scheduling your first tanning session. TG Tanning will be happy to answer your questions and help you get started.

You can find these and earlier tanning FAQs on the Titan Up Times website.

Promotion of the Month (good through August 31, 2010)

Purchase a yearly EFT tanning contract (sign up for a year's contract and have the charge paid monthly through your credit card or withdrawn from your checking account), and you'll receive a free sample of tanning lotion and a coupon worth 25% off a future tanning lotion purchase.

Muscle Soreness

This month, Niki continues to share her professional expertise, this time on causes of and responses to muscle pain.

Q. If my muscles are sore from previous workouts, is it safe to exercise them?

A. The answer to this question depends on the severity of muscle soreness, which can range from slight tenderness to debilitating pain.

Delayed onset muscle soreness  (DOMS) happens one to two days after exercise. The most likely cause of DOMS is microscopic muscle tears or a breakdown in muscle tissue that occurs during a workout. Introducing new activities or suddenly increasing the intensity can cause DOMS.

These microtears are part of the muscle-building process — as your body repairs them, it builds new muscle. A good way to encourage muscle growth is to consume a protein shake within 30 minutes, post-workout. The complete cycle — stimulus, breakdown, followed by fast-absorbing protein (like whey protein) within fifteen to twenty minutes — is the optimal way to build muscle and lose fat.

During periods of severe muscle soreness, you'll find that you have impaired coordination, less shock absorption, and a shortened range of motion. If you exercise while very sore, you are likely to alter your body mechanics, putting more stress on ligaments and tendons and therefore increasing your risk of injury.

For more advice on dealing with muscle soreness, and on the symptoms of and effects of overreaching — training intensely without rest — read the rest of this article on the Titan Up website.

Don't let holiday cookouts take the edge off your fitness.

The gym, TG Tanning, and the Titan Up Café will be open at both locations for public access Sunday, July 4th from 9:00 am until 1:00 pm — and of course your membership card gives you access to the gym 24/7.

Both locations with observe normal weekday hours on Monday, July 5.

Enjoy your holiday! Work off some of the barbeque, do a little bronzing, and finish off with a recovery shake — you're all set to enjoy the fireworks!

For a complete list of Titans Gym, Titan Up café, and TG Tanning business hours and contact information, please click here.

Newsletter design by Rebecca Marich of bCreative - Graphic Design and Web Boutique
Newsletter copy by Lenore Collins, the Compulsive Editor