Mike Sawonik

About three years ago, Mike Sawonik happened to be at his parents' home at the same time that Niki DelGrosso was there for a training session. Feeling that he was in decent shape but wanting to look better and be stronger than he was, Mike talked with Niki about what it would take to work himself into condition. Turns out, "work" was the right word. Niki encouraged him to begin training with her, and he began spending a half-hour three nights a week with, as Mike calls her, the torture queen.

Mike had enjoyed weightlifting in high school and college, and he'd been working out in his home gym, but Niki soon had him pushing himself harder than he'd thought possible. Working chest and biceps one session, back and triceps the next, and legs and shoulders the third evening, Mike has achieved more than he ever imagined — and family members who've lifted are equally impressed. He's achieved two- and three-fold increases in strength — his leg press began at 400 pounds and is now at 700, bench press began at 135 pounds and is now 205 to 215, and he's been known to max out on the triceps machines. And to cap all this (pun intended), he managed to flip a 537-pound tire, something he never thought he would be able to do!

This has all been — and continues to be — a lot of hard work. And how does Mike feel about it? If you ask him what the best thing is about the results he's getting now, he'll tell you he really enjoys the increase in energy, but the best thing might just be the sense of accomplishment.

Boxing Classes and Massage Therapy: More Services for Our Members

Boxing Classes:

As Geoff announced in his "What's New" column, Titans members can now learn fundamentals of the sweet science from experienced boxer and trainer Nate Astrup. As an amateur, Nate racked up a record of six wins and one loss, and he took home last year's Arnold Light Heavyweight Championship in Columbus, Ohio. He's been teaching aspiring boxers and other fitness enthusiasts for just over a year.

Nate offers both group classes and individual instruction. Group classes, currently held Saturdays at 10:30 am and Mondays at 5:30 pm, are free to gym members and last about an hour, depending on students' schedules and the intensity of the workout. Individual classes start at $25.00/hour for an individual student, with lower rates for multiple sessions/week. Private group lessons (price negotiable) are another option if a group wants to work out together. Nate promises a good workout: with a background of cross-country, track, pole-vaulting, wrestling, and kick boxing, he will tell you that boxing got him, by far, into the best shape of his life.

Although the current classes are oriented toward cardio and fitness, Nate would enjoy beginning a fight/competition program when space and equipment are available. Nate welcomes inquiries by phone at 440-341-5791 (if phone isn't an option, you can also e-mail him at nastrup@mail.lakelandcc.edu).

Massage Therapy:

If you've been around the gym lately, you've probably met massage therapist Tim Heintz, LMT, and you've certainly seen his information table at the rear of the upstairs cardio theater.

With experience at a pain management facility and a spa, Tim has become an expert at finding trigger points and enjoys the satisfaction of seeing clients walk out of his massage room relaxed, smiling, and relieved of pain and tension.

Tim is a graduate of the Cleveland Institute of Medical Massage and became licensed in July 2008. He's available at the gym (downstairs) most weekdays from 9:00 am until 2:00 pm (occasionally later), and weekends/evenings by appointment (216) 215-5019. His prices range from $25.00/hour for passive stretching to $85.00/90-minute deep tissue massage. Look for his flyers  with complete price list and monthly specials  posted at the gym, and his business cards at the front desk.

And don't overlook the contest box on Tim's information table: every gym member is entitled to an entry in his monthly drawing for a free massage, and using his services can qualify you for additional entries.

More Massage Therapy:

Jill Tschetter has been located at Titans Gym for the past year, so she's not new, but we want to make sure all our members are aware of her services. A Licensed Massage Therapist for over five years (as well as an ISSA-certified fitness instructor), Jill specializes in sports therapy/deep tissue massage and is experienced at working with both chronic and acute injuries. Two years ago she began working with the Cleveland Browns and looks forward to her third year with the team in 2010. Personal therapy clients have included Willie McGinest, Terry Cousin, Brady Quinn, Derek Anderson, Brodney Pool, Donte Stallworth, Eric Barton, and Jamal Lewis.

Jill's massage therapy rate is $45.00/hour. Her therapy room is located off the downstairs cardio theater, and her business cards are available at the front desk. To schedule an appointment with Jill, call or text her at 440-954-2232.

Titans Gym members are taking the stage for bodybuilding competitions far and wide.

Kristin Bittner, Mark Occhionero, and Diane Roskos will be competing in Dave Liberman's NPC Natural Northern USA Bodybuilding, Figure, and Bikini championships on March 20 in Lakewood — Diane in Open and Masters Figure, Mark in Bodybuilding, and Kristin in Bikini Tall.

Diane Roskos and Kristina Lange are entered in the Figure competition at INBF Natural Buckeye Classic in Columbus, Ohio on April 17.

And, finally, Niki DelGrosso will compete as a professional in the WNBF The Barbados Mr. Universe & Ms. Figure Amateur and Pro Competition, June 12, 2010, in St. Michael, Barbados.

For information on the competitions, click here:

• NPC Natural Northern USA Women's Bodybuilding & Figure Championship
• INBF Natural Buckeye Classic
• WNBF The Barbados Mr. Universe & Ms. Figure Amateur and Pro Competition

From the TitanUp Café

Spring will be here (truly!), and spring brings Easter, and in many households Easter brings Easter baskets. But once the kids have pulled all the candy out of their baskets (and eaten the ears off the chocolate bunnies), what can you do with all those colorful eggs?

Count on Niki for a healthy answer:

No-Yolk Deviled Eggs.

Prepare 8 hard-boiled eggs:

• Remove shells.
• Cut eggs in half.
• Remove and discard yolks.

In a medium bowl, mix:

• 1/2 c. low-fat cottage cheese
• 1/4 c. fat-free mayonnaise

Beat until fluffy and add:

• 1/4 c. finely minced celery
• 1/4 c. finely minced green onion
• 1 tsp.Dijon mustard
• 1/4 tsp. Mrs. Dash's seasoning (use flavor of choice)

Beat well. Spoon mixture into egg halves and refrigerate.
Before serving, sprinkle with:

• 2 Tbsp. minced parsley

Yield: 8 servings
Nutritional Information: Calories: 40 / Fat: 3 g / Carbs: 4 g / Protein 6 g

(This recipe was taken from the Titan Up Café Fit For Life Cookbook, available, along with the Fit for Life Dessert Book, at the Titan Up Café.)

If you don't have Easter baskets with leftover eggs, you can also sample this springtime favorite at the Titan Up Café — they're on special during March and April.

Breakfast of the Month:
Just what a cold Spring morning calls for: protein oats with your fruit of choice. A great balance of carbs and protein for the perfect finish to your workout.
Only $4.00

Entrée of the Month:
Our own Chicken Enchilada, a savory mixture of shredded chicken breast and seasoned enchilada sauce, wrapped in a whole-wheat tortilla, topped with shredded low-fat cheddar, and served with shredded lettuce, diced tomatoes, and sliced ripe olives.
Only $5.00

Side Dish of the Month:
A bowl of vegetarian chili: three kinds of protein-rich beans, healthy carbs from tomatoes, carrots, bell pepper, celery, and onions, in a seasoned tomato sauce rich in antioxidants. It's true: healthy food tastes this good!
Only $4.00

If you're in the mood for something lighter, try our No-Yolk Deviled Eggs: just as tasty as the ones your grandma used to make, but without the saturated fat and cholesterol.
Only $1.25

Snack of the Month:
If you've tried our Banana Nut Muffins, you know how good they taste. These little nuggets of nutrition are a great combination of chopped walnuts, mashed banana, and cinnamon.
Only $1.75

Shake of the Month (March):
Rejuvenate with this creamy minty shake! The Grasshopper is made with Vanilla Soy, Veggie Meal for Real, Vanilly Whey Protein, Deep Vanilla Cream and Mint. This shake has Vitamins A and C and will eliminate toxins formed after a workout.
Only $4.95

Shake of the Month (April):
Celebrate spring with our Triple Chocolate Truffle Performance Shake, The decadent flavor of defatted Ghirardelli Milk Chocolate, blended with rich chocolate protein to encourage healthy muscle development — the kids can keep their Easter candy! $4.95

That glow you get from a few sessions on the tanning bed does more than make you look good: it actually gives you some protection against sunburn.

When you're exposed to tanning lights, your skin's melanin production — the pigment responsible for the normal color in your skin — goes into high gear. The extra melanin, which darkens your skin to create the suntanned look, helps block the sun's tanning rays to prevent sunburn and other skin damage. (In fact, researchers are investigating the potential of melanin as an ingredient iin sunscreens.) But keep this in mind: most people can't produce enough melanin to provide thorough protection, so unless you use sunscreen, you can still get burned.

Promotion of the Month (Valid Through April 30, 2010)

If you're a gym member and you 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), you'll receive a free sample of Sex Magnet tanning lotion and a coupon worth 25% off a future tanning lotion purchase.

Abdominals

Q. Why is it important to train my abdominals?

A. For some, the appearance of a toned midsection may be motivation enough, but a strong midsection serves a much higher purpose than just being easy on the eyes (although that doesn’t hurt).  Strengthening the abdominals is essential for maintaining good posture, alleviating lower back pain, preventing injuries, and improving performance in other athletic pursuits.

Q. Are there exercises that specifically target the lower abs?

A. Although we might wish it were otherwise, there aren't. Despite the common misconception among many fitness professionals and exercise enthusiasts, tests indicate that the upper and lower rectus abdominis act as a continuous sheath — one large muscle group.

Electromyographic (EMG) activity recorded during the performance of various abdominal exercises (e.g., crunches, reverse curls, leg lifts) shows that subjects generally appear unable to differentially recruit the "upper" and "lower" abdominal muscles. In other words, we can't trigger a contraction in one specific area (upper or lower) of the abs.

Why then do certain exercises sometimes feel like they work your lower abdominal region? During certain abdominal exercises (e.g., leg lifts or other hip flexor exercises), subjects experience localized muscle fatigue and discomfort in the lower abdominal region. This situation occurs because the primary muscle used in hip flexion, the iliopsoas, originates deep below the lower portion of the rectus abdominis.

The key point to keep in mind is that the phenomenon of local muscle fatigue and discomfort should not be misinterpreted as specific recruitment of lower abdominal muscles.

(Look for more information about abs training in the next issue of Titan Up Times.)

On Sunday, April 4, Titans Gym and TG Tanning will be open from 9:00 am until 12:00 pm, Normal gym and TG Tanning hours will be observed on Thursday, Friday, and Saturday.

Titan Up Café will be open during normal café hours all four days.

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

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