In This Issue
You know better than anyone that Titans Gym is one of the Best Things about Cleveland. Now you have the chance to tell everyone what you think, in the Cleveland Scene Best of Cleveland 2010 Readers Poll.
Click here to sign up and vote for Titans Gym as Best Fitness Club (look under "Shops & Wares").
Vote early, and vote often. And whatever you do, vote soon, because you have only until September 24 to vote. After that, what you think won't matter!
Winners in each category will be featured in Scene's Best of Cleveland issue this fall.
Hello all… here comes the Fall!
A lot of things have happened since our last Titan Up Times: LeBron is gone, the Tribe packed up all their veterans for youth, and people are thinking HERE WE GO BROWNIES, HERE WE GO!
At Titans, what's happened and, even better, what's going to happen are an even longer list.
First, I want to welcome the 143 new Cleveland and the 50 new Mentor members into the Titans Family. It's been a busy end of summer!
As summer winds down we find ourselves at the start of body-building season — be sure to check Titans in Competition to see which members are doing what in their respective competitions!
We're very sad to report that we've had to part ways with our friend Rebecca at bCreative Graphic Design and Web Boutique. Rebecca, who was responsible for the graphic design of our newsletter, and her husband are welcoming another child into the Marich family. We searched high and low to find a suitable replacement — and once again came up with one of our own members, Emily Oldiges, owner of CulurCreative Design Studio.
What's ahead for Titans Gym? September and October bring in the back-to-school crowd for all of you parents out there. Its time to pack those backpacks for the kiddos and get back into the gym! We're coming up with some interesting, brand-new sale pricing and referral incentive programs to get you back into working out.
Also, after many Band-Aids and a final dose of TLC, we've decided to retire our spinning bikes in Mentor — gone they are. By the time you read this, new ones will be in place! Be sure to stop in for a ride as Erin will be starting her Tuesday/Thursday classes again real soon.
We've also begun shopping for November's equipment upgrade (just a reminder: you will see the usual nominal upgrade fee). Mentor will be receiving some new cardio equipment, and Cleveland will be getting more free-weight pieces and some more abdominal equipment!
Last, and perhaps most important to Niki and me, the Trips — Tyler, Vince, and Teigan — turn terrible 2 on October 1! Thanks again to all the Mentor folk who continue to welcome them with open arms!
Thanks!
Geoff DelGrosso, CSCS
President, Titans Gym
Emily Oldiges
Emily Oldiges is a Certified Personal Trainer. She works in a local fitness facility with clients of all ages and levels of fitness, and recently started a personal training business working with couples and individuals in their own homes. Her clients look to her to help, motivate, and support them toward their goals in fitness, health, and overall wellness. She understands their feelings — about themselves, about exercise, about the need to overcome obstacles in order to lead a healthy life.
Ten years ago, Emily was seriously overweight and unhappy with her body. An emotional, unhealthy eater, she had been troubled since her earliest years by severe digestion issues and undiagnosed food allergies. She was at a very low point in her life, and she'd been on her way there since her early teen years.
To learn about Emily's journey from unhappy and unfit to strong and content, a journey that took her through success and discouragement with weight-loss and fitness programs, injury and recovery, goals met and goals exceeded — to read the rest of her story, click here.
It's been a quiet summer, but we'll see things pick up for Titans competitors this fall.
Dave Hinton will compete in the IFBB North American Bodybuilding Championships at the Renaissance Cleveland Hotel on September 3 and 4 (more information here).
Jennie Miozzi and Diane Roskos are entered in Dave Liberman's October 2 show at the Lakewood Civic Auditorium (details here).
Niki DelGrosso will compete in the Pro U. S. Cup Bodybuilding and Figure Championships on September 18 in New York City (details here) and at the Pro Natural Gatorz Ms. Exercise World Figure Contest in New York City on November 14 (details here).
When we last heard from Titans member Bob Dzurilla, Member of the Month for May-June 2010, he was in competition with his younger brother and had logged more than 430 miles of a virtual run to Myrtle Beach, South Carolina. (Click here for Bob's Member of the Month story.) Bob finished that run at the end of May — 665 miles in five months.
Since then, he has found that he can use his fitness program to benefit a worthwhile social cause, and at the same time provide specific goals that motivate him to continue his fitness program.
In June, Bob decided to participate in the 2010 Bike MS — Pedal to the Point, a long distance bike ride (from Polaris Career Center in Middleburg Heights, Ohio to Sandusky High School in Sandusky, Ohio) on Saturday, August 14, 2010. (Click here for information about the ride and about Bob's participation.) Riding as part of the Cleveland Clinic's Team Mellen, Bob raised a little more than $2,700 while finding the motivation he needed to push himself to a higher fitness level.
The day after the event, Bob shared some of his experiences with trainer and nutritionist, Niki DelGrosso.
Click here to read what he had to say.
From the TitanUp Café: Nutty Celery Chicken
In a medium skillet or saucepan, place:
- 1 pound boneless, skinless chicken breast, trimmed
Add:
- 1 (14-oz.) can chicken broth
Bring to a boil.
Cover, reduce heat to low, and simmer gently until cooked through
and no longer pink in the middle, about 10–12 minutes.
Transfer chicken to a cutting board to cool.
(Cool and refrigerate broth for another use.)
Shred chicken into bite-size pieces.
Combine in a large bowl:
- 3 Tbsp. white vinegar
- 3 Tbsp. soy sauce
- 2 tsp. canola oil
- 2 Tbsp. tahini
Whisk until smooth.
In nonstick skillet over high heat, heat:
Add:
- 1 Tbsp. ground ginger
- 2 Tbsp. garlic, minced
Cook, stirring, until fragrant, about 1 minute.
Stir in:
- 1 pound celery, trimmed and thinly slivered lengthwise
Cook, stirring, 3–4minutes.
Transfer to the bowl with the oil/vinegar mixture.
Add chicken to celery/dressing mixture and toss to combine.
Just before serving, sprinkle over top:
Yield: 6 (4-oz) servings.
Nutrition Information (per serving):
calories 248 / 13 g fat (2 g sat, 5 g mono) / 13 g carb / 3 g fiber / 30 g protein
Summer's coming to an end, but look on the bright side: pumpkins and all the flavors of fall are right around the corner. All special prices are good through October 31.
Breakfast of the Month: Pumpkin Chai Muffins
Cinnamon, nutmeg, and chai enhance the pumpkin and applesauce flavors in these tasty morsels.
B2G3: buy two, get one free.
Entrée of the Month: Duki Burger
Our tasty veggie burger, served on a nutritious whole-wheat pita.
Take 50¢ off the regular price.
Side Dish of the Month: Tropical Carrot-Raisin Salad
This colorful and refreshing salad combines shredded carrots, crushed pineapple, and raisins in a yogurt-mayonnaise dressing flavored with cinnamon and peanut butter.
Grab it now at $3.25 — it disappears at the end of October.
Snack of the Month: Peanut Butter Balls
Can melt-in-your-mouth morsels be good for your body? Try these and you'll be convinced!
B2G3: buy two, get one free.
Shake of the Month (September): Cookies and Cream Shake
Did your mom holler at you for eating cookie dough? Did you eat it anyway? Well, you're a grownup now, so you take care of your body. All the more reason to try our Cookies and Cream Shake: protein-packed vanilla soy, vanilla whey, deep vanilla cream, and reduced-fat Oreos® will enhance your performance while you satisfy those childhood cravings.
(Available through September 30)
Shake of the Month (October): Guiltless Pumpkin Pie Shake
Pumpkin pie you can drink through a straw — our Guiltless Pumpkin Pie Shake — combines pumpkin, chai tea, milk, vanilla whey isolate, and cinnamon for a low-fat meal replacement or recovery shake. And it's loaded with zinc, healthy unsaturated fatty acids, and fiber — not to mention 29 grams of protein!
(Available October 1 through October 31)
Keeping Your Tan When the Sun Goes Away
Days are getting shorter, and fall is getting close. If the end of summer's sunshine and warm weather leave you feeling dreary, this month's FAQ offers some encouragement.
Q. How can I preserve my tan now that fall and winter will soon be here?
A. Shorter days and cooler weather don't have to mean losing your tan, not when you can add a TG Tanning session to your workouts.
It doesn't take much exposure to keep a nice healthy glow throughout the fall and winter months. You can maintain your skin color with just one or two tanning sessions each week, and then use a good lotion to keep your skin moist and healthy looking. Add a bronzing lotion to make the tan last longer without daily exposure.
And remember: it's not just the tan you're protecting with those twice-a-week sessions. They help your body produce Vitamin D to keep your bones healthy, and those mood-lifting rays help fight off the seasonal blues.
Promotion of the Month (good through October 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.
Weight Loss
As we leave summer and its cookouts and barbeques behind and look toward fall and its Halloween candy and Thanksgiving turkeys, let's stay focused on maintaining — or achieving — a healthy weight. This month, Niki gives us her professional advice on the fundamentals of weight loss.
Q. How many calories should I eat, and how often should I exercise, for optimal weight loss?
A. This question calls for some calculation, first to determine how many calories you need to maintain your current weight, and then to decide how to decrease your caloric intake and/or increase your caloric expenditure.
Begin by calculating the number of calories you need to consume in order to maintain your current weight. This will vary based on your gender, age, weight, height, and activity level.
One of the simplest ways to determine this begins by calculating your resting metabolic rate (RMR) and then calculating your daily caloric needs. (You can find the formula for these calculations in the
Weight Loss article on the Titan Up Times web site.)
Next, you'll calculate the number of calories you need to consume in order to lose weight.
In order to lose one pound, you need to create a 3,500-calorie deficit. This can come either from decreasing caloric intake or increasing caloric expenditure (exercise), or — ideally — both.
For example, if you want to lose a pound per week, try cutting out about 500 calories per day through both diet and exercise. This could mean running 2 miles (about a 200-calorie expenditure) and skipping dessert (which generally packs around 300 calories).
But remember: losing weight is not the hard part. THE HARD PART IS KEEPING IT OFF! It is well established that people who are most successful at maintaining weight loss are people who engage in regular physical activity.
Exercise is key!!!!
The USDA 2005 Dietary Guidelines suggest that adults aiming to maintain weight loss should engage in 60–90 minutes of moderate physical activity most days of the week. This may sound overwhelming, especially if you're completely sedentary, but keep in mind that you can gradually build up to this goal by starting with 15–30 minute bouts of enjoyable activity.
Cook Healthy at Home — and Save $2.00
Click Here to print the September/October Coupons.
For a limited time: take $2.00 off the regular price of Niki DelGrosso's Cookbooks.
For a complete list of Titans Gym, Titan Up café, and TG Tanning business hours and contact information, please click here.
Newsletter design/production by Emily Oldiges of CulurCreative Design Studio
Newsletter copy by Lenore Collins, the Compulsive Editor
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