News from City Wide Superslow

by Katie Pine Reichert
Certified SuperSlow Instructor, Certified ACE Instructor
Having been a SuperSlow Instructor for seven years, I'm often asked how to balance a high intensity workout, like SuperSlow, with a healthy lifestyle. As many of you know, I got married in September and like most brides-to-be, I wanted to be in the best shape of my life. For me, that meant putting everything I know about diet and exercise into practice, so I begun to change some things in my everyday life in order to achieve my goal.

Focus on a Balanced Diet
You've heard it before and it's true: this was the first and most important step. Most of my carbohydrates came from vegetables or potatoes rather than processed foods like breads, cereals, pastas and crackers. People ask me what I ate exactly: most mornings I had a whole wheat English muffin and hard boiled egg. Often I mixed it up with a La Tortilla Factory wrap (13 grams of fiber), microwave for 10 seconds and spread peanut butter over it and fold it in half. Lunch everyday was soup (also called volumetrics)-a can of Campbell's Select Harvest Light Soup (there are eight options to choose from), each has only 80 calories, is 100% natural, low in fat, saturated fat, and cholesterol, and is a good source of fiber. Soup is a great alternative for lunch, it's healthy and fills you up. For dinner I found eating at home is a better way to control my healthy eating. I look for interesting recipes and plan for at least four dinners at home if not more, and do my shopping at the beginning of the week. Each meal contained a lean protein and at least one or two vegetables. I found that having salad with dinner eliminated the need for extra food on my dinner plate. I tried to eat a lot of omega-3 fatty acids found in fish (I love salmon, tuna and halibut) and nut oils. Tuna salad is one of my favorites but I made it at home and tried to vary the healthy things I added to the tuna, such as chopped almonds, green onions, dried cranberries, different spices (like dill) and used olive oil rather than mayo.
Smaller portions, more frequent meals
I found by eating regular meals in moderate portions more frequently helped control my hunger. I ate about every 3-4 hours, which meant three meals a day and sometimes 2 snacks. If I skipped a meal, I ate everything in sight, so controlling what I ate meant eating when I first got hungry. Instead of three pieces of pizza, I ate only one and had a salad with the pizza. When I ate out, I only had half of the dinner served. Fortunately, I am not a big dessert person, but I do like candy. I tried waiting 20 minutes; if I still wanted a piece of candy, okay, but 90% of the time, the craving went away.
Lots of Water
I eliminated all soda, juices, coffees and instead had lots of water. The exception was green tea. I put lemon or lime in my water and always kept a bottle in my car of in my purse. Even next to my bed at night.
Lastly, I did not obsess over the number on the scale. I watched how my clothes were fitting. I never missed my twice weekly workout. Within six months, when I went in for the last dress fitting, I was surprised to see the dress had to be taken in a lot! I felt lean and strong and ready for the big day. These small steps paid off. I hope to continue the same practice-a little each day, paying attention to what I eat and watching portion size. It works!

GET A GREAT MASSAGE AT CWSS

Aline Silberg

We are thrilled to announce clinical massage therapist and CWSS client Aline Silberg has made time for us - actually you - for customized massages at CityWide SuperSlow.
Aline is available Wednesday and Saturdays by appointment. Call our front desk to schedule an appointment: 773-281-7569, or Aline's mobile 312-218-6163.
Aline is passionate about healing people and providing outstanding treatments on an individualized basis. She is personable, calming and a master of customized techniques. A Licensed Massage Therapist since 2006, Aline attended the first Master's Class program in massage therapy offered in the U.S. and logged an additional 300 hours of advanced training. She is a member of the National Certification Board for Therapeutic Massage and Bodywork. She works with Dr. Renn, a chiropractor in Ravenswood as well as at Equinox spa services in the Loop.

CHRIS GORDON PHOTOGRAPHY

The Holidays will be here soon. If you have admired the photography of Chris Gordon that has been on our wall at CityWide, we want to mention that it may make a wonderful gift for that person on your list with everything.

Chris has different sizes and framing options available; the website www.cgordonphoto.com, while still under construction, has some additional work not on display in the studio.

ALL of the proceeds from the sale of Chris's photographs go towards those in need in the areas she has visited: women farmers in Kenya, Bwindi Community Hospital in Southwestern Uganda, Orphaned schoolchildren in Nairobi and those fighting to save elephants from poachers in East Africa.

Contact Information:

cgordonphoto@gmail.com

1-312-527-1036