In This Issue


Hello to all Titans Gym members and welcome to 2010!

As Titans Gym moves into the new decade, we cannot help but to look at the 25-year history of our facility in the Mentor City Center.

In 1985, the second-ever Worlds Gym opened its doors in what is now our lower level, in the space between the six pillars, home to our Magnum and Strive equipment. Through the latter half of the 1980s, that 7,000-sq.-ft. facility became the mecca for the Lake County area's bodybuilding scene and home to many very sucessful bodybuilders. Over the next 10 years, as the gym changed hands and became BodyMasters and then Results Fitness, the facility grew to an impressive 18,000 sq. ft.

Then, at the end of 2001, we took over the facility and established Titans Gym, and I'm proud to say that we're looking forward to making our eighth year the best year yet, and to celebrating the 25th anniversary of health and fitness at the SAME location.

One would be hard pressed to find many businesses that have stood such a test of time and economic cycles and not only thrived, but grown, to what Titans and our facility have become today. We're proud to say we've fought off many years of competition and outlasted them all, thanks to the SUPPORT of you, our MEMBERS.

To show our appreciation, we're striving to make the 25th anniversary a special year with the addition of new equipment and aesthetic updates throughout the facility. We look forward to serving the Mentor area for the next 25 years!

On the Cleveland Front

Mentor's JJO Construction expects to break ground soon in our latest endeavor: the on-site fitness facility in the Residences at 668 Euclid Avenue. Buildout is projected to take between 90 and 120 days, and we look to start moving equipment in on March 22nd and having our doors open for business April 1, 2010.

The layout of the facility will be similar to our Mentor location, with the Titan Up Café and the main entrance on the Prospect Avenue side of the building. The 10,000-sq.-ft. street level will house the Café, the six tanning beds of our new downtown TG Tanning facility, a 5,000-sq.-ft. cardio area with thirty to forty cardio pieces, a 1,200-sq.-ft. aerobics room overlooking the building's atrium, and a great proshop for purchasing all your favorite Titans Gym merchandise. The 12,000-sq.-ft. lower level will house locker rooms and a weight room that, with up to 8,000 sq. ft., will rival our Mentor location. We will also offer extra amenities, such as locker rental and laundry services, tailored to the needs of our downtown clients. Our new website is coming soon! Visit www.titansgymcleveland next week to see it in action!

Once again, I want to thank not only all of our wonderful members for their continued support of Titans Gym, the Titan Up Café, and TG Tanning, but also designer Rebecca Marich of BCreative Advertising & Design (visit her at www.BCreativeNow.net), and Lenore Collins (www.CompulsiveEditor.com), our ever-present and compulsive TitanUp Times editor.

Most important to me is how wonderfully all of you have accepted the DelGrosso Trips into your lives — I thank you all from the bottom of my heart for letting them grow up in such a wonderful warm and loving enviroment.

Geoff DelGrosso
President, Titans Gym


Dr. Robert Rosenstein

About a year ago, Mentor podiatrist Robert Rosenstein decided he was tired of being tired. At age 55, he wanted to be slimmer, to have more energy, to stop needing larger clothes, to feel better about himself and the way he looked. His professional pride was pushing him as well: he had brought a new associate into his practice, and he wanted to be able work as hard as his new colleague was willing to work.

For several years, Bob had been training three times a week with Titans owner Geoff DelGrosso, so he knew that exercise wasn't the issue. He turned instead to another health-care professional, Geoff's wife and Titans nutritionist Niki DelGrosso.

The results have been all he could have wished for. To read Dr. Rosenstein's story, to learn how he worked with Niki to accomplish a weight loss of more than 80 pounds and reach a new, satifying level of fitness, click here.

 

 

        

If you were there, you already know that Mentor's Fuji Japanese Steak House hosted the Titans 2009 Christmas party. More than one hundred Titans friends and family were there (that includes Teigan, Tyler, and Vince, of course — the triplets are old hands at Titan-style celebrations) to enjoy food, drink, and holiday fun.

For more photographs, check out the Titans Facebook page.

Follow Titans Gym on Facebook


Tip of the Month: Exercising with a Health Challenge, Part IV

If you’re facing a health challenge — cardiovascular issues, breathing problems, bone or joint conditions, neuromuscular conditions, hearing impairment, pregnancy, psychological disorders, or mental handicaps — you can still enjoy the benefits of exercise. In fact, physical activity can help increase your energy, strength, balance, and coordination, not to mention easing your pain. But you need to find the best form of exercise and learn proper guidelines.

Previous issues have discussed the need to work with your healthcare practitioner and fitness professional before starting an exercise program, and ways that you, your healthcare provider, and your fitness professional can communicate about your health challenges. (You’ll find the previous issues in our newsletter archives) In this issue, we'll wrap up the series with a few comments on progression.

Progression — The Importance of Having a Plan

Regardless of whether you exercise in a group or one-on-one, training should progress from an initial, easy-effort level to one that's more challenging. A group instructor should provide modifications, if necessary, specific to your condition. A personal trainer also should offer exercises performed at appropriate ranges of motion and intensities.

Both types of fitness professionals should be able to explain why they recommend certain exercises and provide you with a plan that details the progress you can expect.

Exercise can be an important, fulfilling part of coping with a chronic disease or recovering from injury. Coordinate with your healthcare provider and fitness professional to make the most of your exercise experience, and to improve your ability to function throughout your life.

To read the entire first part of this article, including a detailed list of conditions that may require special exercise guidelines, click here.

This information is furnished courtesy of the American Council on Exercise and is reprinted with the Council's permission.



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

Dave Hinton took first place, Middleweight Division, in the 2009 NPC Great Lakes Grand Prix and the 2009 NPC Ohio State competition, both held in Columbus, Ohio on September 19, 2009.

Kristin Bittner, Kristina Lange, and Diane Roskos competed in Dave Liberman's NPC Natural Northern USA Women's Bodybuilding competition, October 3, 2009 in Lakewood, Ohio. Diane and Kristin will be competing again on March 20, 2010 in Lakewood — Diane in Open and Masters Figure, Kristin in Bikini Tall. And Diane and Kristina are entered in the Figure competition at INBF Natural Buckeye Classic in Columbus, Ohio on April 17, 2010.

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 more information on the competitors in Lakewood and Columbus, click here:

For information on the competitions, click here:

Congrats to all Titans competitors!

YOU'VE ENJOYED THE FOOD. YOU'VE PREPARED THE RECIPES.
NOW YOU CAN OWN THE BOOKS!

Niki DelGrosso listened to Titan Up Café customers, Titans members, and TitanUp Times readers who've been begging her to write a cookbook, and she went them one better: she wrote two of them.

So now, whether you're determined to eat healthy for the rest of your life or simply want to be able to prepare foods that offer good nutrition without sacrificing good taste, you have two new tools that will help you reach your goals — the Titan Up Café Fit for Life Cookbook and Dessert Book.

  • With a selection of breakfast, lunch, and dinner dishes, sides, desserts, and breads, you'll be ready with healthy nutrition any time of the day.

  • Whether you're cooking for a family or just yourself, you'll want to make these cookbooks your friends — many of the recipes make one or two servings. (How about a Tuna Taco Melt?)

  • If you're always looking for food to go, you'll find snacks you can grab as you head out the door. (Try the Apple-n-Oats Pancake-to-Go.)

              • The next time you need a side dish for a party tray, put together the No-Yolk Deviled Eggs — no one needs to know how healthy they are.

The Fit for Life Cookbook (90 recipes) is $15.00, and the Fit for Life Dessert Book (50 recipes) is $12.00. The books are available at the Titan Up Café, or E-mail Niki at NikiDelGrosso@yahoo.com with your name, address, phone number, how many of each book you're ordering, and whether you're paying by check or credit card.


MAKE A 21-DAY COMMITMENT …
JUMP-START YOUR HEALTHY WEIGHT LOSS …
FEEL BETTER FOR LIFE!

How big a change do you want to make in your life?

Are you trying to change a lifetime of less-than-healthy eating habits … undo the effects of everyday toxins — pollutants, pesticides, chemicals of all kinds … regain your body's ability to rid itself of waste byproducts from normal metabolic function?

In twenty-one days, the Standard Process Purification Program can set you up for a lifetime of eating habits that will help you reach and maintain a consistent, healthy weight and enjoy increased energy and vitality, better digestion, clearer skin, better sleep, and clearer thinking.

Much of the program centers on diet: whole, organic, unprocessed foods, Standard Process whole food supplements, and plenty of water.

  • In place of foods that have added to your body's toxic load, you'll enjoy nutrient-rich vegetables, fruits, grains, fish, and lean poultry.

  • To cleanse and support your system, Standard Process supplements will help eliminate toxins and provide antioxidants, amino acids, vitamins, essential fatty acids, fiber, and phytonutrients.

Several of Niki DelGrosso's clients have met weight-loss goals and improved their health with the Standard Process Purification Program. If you're interested — or merely curious — Niki will be happy to tell you more.

You can reach her by phone: 440-974-5727 or e-mail: NikiDelGrosso@yahoo.com.


From the TitanUp Café

February means Valentine's Day, and this month's recipe makes two servings of a sweet treat — just enough to share with someone you love.

Strawberry Dream

Mix:

  • 1 c. low-fat (1%) cottage cheese
  • 1 c. strawberries (frozen or fresh)
  • 1 Tbsp. sugar-free fat-free cheesecake pudding mix
  • 5 packets Splenda

Add, a little at time, until mixture is of desired consistency:

  • 3/4 c. to 1 c. water

Blend with hand mixer or Magic Bullet until cottage cheese is smooth.

Yield: 2 servings (If you really don't want to share, hide the second serving in the freezer so you can enjoy it later.)

Nutritional Information (per serving): Calories: 128 / fat: 2.5 g / carbs: 13.5 g / Protein: 14.5 g

This recipe was taken from the Titan Up Café Fit for Life Dessert Book. For more information about the Dessert Book and the Fit for Life Cookbook, see the article in this month's newsletter.

Snack of the Month:
Try one of our Café Mocha Protein Cookies, a tasty blend of oats, raisins, chocolate, and just enough sweetener to make a satifying snack. (Will one be enough?)
ONLY $1.75

Breakfast of the Month:
Get relief on a cold morning (or afternoon — we serve breakfast all day) with the Hot-n-Spicy Turkey Omelet. Egg whites, ground turkey (99% fat free), and a generous helping of chopped vegetables — onion, red and green pepper, mushrooms — pick up extra warmth with black beans, Worcestershire and hot pepper sauces, chopped garlic, and ground turmeric.
ONLY $6.99

Entrée of the Month:
Let our Asian Tofu Lettuce Wraps transport your taste buds to the Orient with their combination of tofu, shredded carrot, bean sprouts, green onion slices, brown rice, and cilantro, all topped with savory peanut sauce and wrapped in colorful Boston lettuce leaves.
ONLY $6.99

Side Dish of the Month:
It's true: When it Comes to Veggies, More Matters! And Lemon Garlic Green Beans are a great way to get More Veggies. Fresh green beans, barely cooked until just crisp-tender, are dressed with a sauce of mayonnaise, Dijon mustard, lemon juice, garlic, and fresh ground and cayenne peppers.
ONLY $2.50

Shake of the Month:
Too much holiday indulgence? Getting in some extra workouts to get yourself back on the fitness track? Give yourself a leg up with the Antiox Detox, a hard-hitting combo of acai berry — packed with antioxidants, healthy fats, and fiber for strong cardiovascular and digestive systems — and Ultimate Recover Blend with its megadose of nutrients to clobber free radicals and speed recovery.
ONLY $5.25
INDOOR TANNING — IT'S ABOUT MORE THAN LOOKING GOOD

That glow you get from a session on the tanning bed is good for more than just your morale: the vitamin D you absorb from those rays is one of Mother Nature's wonder drugs.

Just like sunshine, the controlled ultraviolet radiation exposure from a tanning session has been linked to higher levels of vitamin D and lower risks of colon, breast, and ovarian cancer, osteoporosis, influenza, and possibly even prostate cancer and heart disease. (For more information on vitamin D deficiency and the risk of disease, see the article "Vitamin D: The Sunshine Vitamin" on the TanningTruth.com web site.)

While vitamin D supplements are available, they are, after all, only supplements: something added to make up a deficiency. A tanning session, on the other hand, provides vitamin D the same way you get it from natural sunshine: you absorb it through your skin — a much better way to fill the gap left by winter's shorter days, cloudier skies, and lack of outdoor exposure.

So let's add up what you gain from a session with TG Tanning:

  • Your skin has a healthier look.
  • Your mind can rest and relax for twenty minutes of peace and quiet.
  • Your body enjoys a health-giving dose of nature's own Sunshine Vitamin.

Promotion of the Month (Valid Through February 28, 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.

SHIN SPLINTS

Q. I've been running without problems for six months. Why am I now getting shin splints?

A. Shin splints can be caused by several things, but perhaps the most common cause is tightness or weakness in the muscles on the front side of your lower leg (along your shin). To counteract this, try some daily stretching and basic strengthening of these muscles for the next two to three weeks and see if there is any improvement.  I would also taper down your running volume during this time to allow some improvements to occur.

For stretching and strengthening instructions, click here.

If these techniques don’t result in any improvement, I would encourage you to consult your personal physician or a podiatrist (foot specialist) for evaluation and recommendations regarding your running shoes and running mechanics.

You'll find all our past Ask the Professional answers on the TitanUp Times web site.

It's about time you tried About Time Whey Protein — 100% all natural whey protein isolate. Sweetened with stevia, it's carb-, gluten-, and fat-free and contains 25 grams of whey protein isolate in every scoop. Print your coupon and stop in today!

 

For a complete list of Titians Gym, TitanUp Cafe, and TG Tanning business hours and contact information, please click here.
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