With summer approaching and school coming to an end, CWSS wanted to feature a wonderful book by renowned HIT personal trainer Frederick Hahn, Strong Kids Healthy Kids. Frederick Hahn shows you how his fitness program can change the life of any child, no matter what his or her athletic ability is. Hahn offers an efficient time-saving strength training exercise program along with a low-carb diet plan that will help your kids:
*Get strong fast
*Increase bone density and resistance to injury
*Improve cardiovascular health
*Enhance flexibility
*Increase their metabolism and reduce body fat.
High-intensity strength training will give children the sense of physical activity. It also helps young athletes improve in their sports by safely and quickly building muscles. His exercise program along with a diet plan, can help combat the growing epidemic of child obesity.
The same strength training program in Strong Kids Healthy Kids is provided at CityWide SuperSlow. This summer an efficient, effective workout program may just be what your kids need.
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GRILLED CHICKEN WITH TOMATILLO-TOMATO SALSA
Serves 4
Prep Time: 20 minutes
Total Time: 40 minutes
Spanish for "little tomatoes," these veggies are most delicious in their green state. Rinse the tomatillos after you peel away the husks to remove any sticky coating.
*Olive oil, for grill
*5 tablespoons fresh lime juice
*2 garlic cloves, minced
*Coarse salt and ground pepper
*4 boneless, skinless chicken breast halves (6 to 8 ounces each)
*1/2 small red onion, quartered
*1/2 jalapeno pepper, ribs and seeds removed, roughly chopped
*8 ounces tomatillos (about 4), peeled, rinsed, cored, and quartered
*1 cup grape tomatoes, halved or quartered if large
*1/2 cup whole cilantro leaves
1. Heat grill to medium; lightly oil grates. In a shallow dish, stir together 2 tablespoons lime juice and garlic; season with salt and pepper. Add chicken and coat. Let sit 15 minutes.
2. In the bowl of a food processor, pulse onion and jalapeno until finely chopped. Add tomatillos and pulse once or twice. Fold in tomatoes, cilantro, and remaining lime juice; season with salt and pepper.
3. Grill chicken, covered, until opaque throughout, about 10 minutes per side. Transfer to a plate and tent with aluminum foil; let rest 5 minutes.
Serve chicken with salsa.
Per Serving: 178 calories; 28g protein; 4g fat; 8g carb; 2g fiber
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CITYWIDESUPERSLOW
1901 N. Clybourn Ave. Suite201
Chicago, IL 60614
773-281-SLOW www.citywidesuperslow.com
SEND COMMENTS TO:
[email protected]
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INTRODUCING CITYWIDE'S NEWEST TRAINER MOLLY BERGGREN
New Trainer and New Schedule!
We're excited to announce that Molly Berggren is joining CityWide as our newest trainer. This allows us to add Sundays to the schedule full-time! Molly joins the team after being a CWSS client for almost three years.
Molly came to CityWide SuperSlow in 2007 after reading an article in TimeOut Chicago. "I was dealing with a painful knee injury from running. Faced with the decision to give up running for an indefinite amount of time or have surgery, the choice was simple for me. What was difficult was finding a workout that I could do pain-free and still get a good, intense workout."
"My very first workout I was amazed that I could do the leg press pain-free. After three months of twice-weekly SuperSlow workouts, I was able to add other recreation activities back into my life with little or no pain."
"As a dedicated client and firm believer in the SuperSlow protocol, I jumped at the opportunity to train for CityWide SuperSlow certification this year. The strength I've gained from SuperSlow allows me to live the active lifestyle that I enjoy. I'm a prime example of how the protocol can improve one's life and I look forward to helping others improve their lives with SuperSlow."
When she's not at CityWide, you can find Molly and her husband at the dog beach with their dog, Otis, or rooting for the Cubs at Wrigley Field.
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An Hour of Exercise a Day Just to Maintain Your Weight?Why Exercise Won't Make You Thin
By Denise MortonCWSS Personal TrainerA new study on women, exercise and its impact on losing weight grabbed the headlines last month with the overwhelming claim that for women fighting flab they need an hour of exercise a day! Who has that kind of time?
At CityWide, we are the first to tell you, exercise, and by that we mean strength training, has many health benefits (see box below*), but it won't make you thin. Losing weight is about reducing calories and eating less processed and convenience foods and reducing the amount of sugar you eat. It's widely known most people underestimate what they eat and often don't realize how calories add up. You can quickly eat a bag of chips, or grab a candy bar or relax with a few glasses of wine; those empty calories add up making it difficult if not impossible to lose weight. Instead the weight creeps on.
Exercise is not the means to lose weight, as pointed out in a TIME magazine article early this year, and further evidenced by this new study that followed women for 13 years. The results showed moderate exercise of at least one hour a day, for example, briskly walking, leisurely bicycling, or golf, was not enough. Our philosophy and unconventional approach, by comparison, says exercise - only once or twice a week- should be a means to build muscle, and to be most effective, that requires great intensity, as our workout provides. A strong body can lead to a lean body with the right approach and discipline to cut calories and eat healthy foods. Further, strength training can change the body's percentage of body fat to muscle ratio.
If you'd like more information, including strategies and support, please ask your trainer, or contact Theresa, Denise or Keith for a personal consultation.
*12 REASONS WHY EVERY ADULT SHOULD STRENGTH TRAIN1. Avoid Muscle Loss
2. Avoid Metabolic Rate Reduction
3. Increase Muscle Mass
4. Increase Metabolic Rate
5. Reduce Body Fat
6. Increase Bone Mineral Density
7. Increase Glucose Metabolism
8. Increase Gastrointestinal Transit Time
9. Reduce Resting Blood Pressure
10. Improve Blood Lipid Levels
11. Reduce Low Back Pain
12. Reduce Arthritic Pain
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CURLS FOR GIRLS: DOES LIFTING WEIGHTS MAKE WOMEN BULK UP?
By Denise Morton
CWSS Personal Trainer
True of False: Lifting heavy weights makes you big and bulky. Lifting lighter weights more often will make you slim and toned.
FALSE! There is NO science that supports this claim. In fact, there is more evidence that shows for better tone, fewer reps with more challenging weights gets the best results. Producing bulky muscles requires a genetic make-up, heavy calorie consumption and heavy weights.
In a 2002 study, scientists examined women who worked with weights at 85 percent of their maximum ability for 8 reps vs. 45 percent for 15 reps. Those lifting heavier weights and fewer times burned more energy and had a greater metabolic boost after the exercise.
Last year, results were released of a six year study that followed 122 women who did resistance exercise with challenging weight twice weekly. Those women lost the most percentage of body fat and had a similar effect on increasing the resting metabolic rate, which increases the body's ability to burn calories.
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