End Your Eat-Repent-Repeat Cycle
Eat What You Love
Love What You Eat
No calorie counting. No points.
No choosing from a list of "good" foods.
Just practical
strategies that will help you eat mindfully and live vibrantly.
Am I Hungry?®
Mindful Eating Workshop
Theresa Snyder
Tuesday
June 15th
6:00p.m. - 6:45p.m.
CityWide SuperSlow
$20 per person
Jumpstart YOUR program NOW
For More Info:
tsnyder@citywidesuperslow.com
773-281-7569
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WHAT WE'RE READING
STOP Trying to Lose Weight-You're Making Yourself Fatter
The Way to a Better Body Is Not What You
Think
By Brian Murray
Reviewed by Denise
Morton
I wish everyone who still harbors doubts about "cardio" and
weight loss would read this book. In a mere 75 pages, Brian Murray explains
most convincingly why most attempts to lose weight fail. Because it's about fat
loss, not weight loss. "Stop focusing
on weight loss, he says, you'll only make yourself fatter."
Brian, our colleague who owns a similar HIT facility in Atlanta, provides loads
of evidence and experience to prove why our "pop culture weight loss wisdom is
wrong."
We highly recommend this book and it's free to the first 20
people who ask for a copy at CWSS.
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CHRIS GORDON PHOTOGRAPHY
Check out Chris Gordon's NEW amazing photos in the lobby of CityWide.
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
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CITYWIDESUPERSLOW
1901 N. Clybourn Ave. Suite201
Chicago, IL 60614
773-281-SLOW www.citywidesuperslow.com
SEND COMMENTS TO:
info@citywidesuperslow.com
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TRAINING AT CITYWIDE THROUGH THE SUMMER
By Theresa Snyder
I don't know about you, but as soon as the weather changes
for the better I have a sense of urgency to get out there and enjoy
myself. In the past, when I was running and
biking lots of miles I would cut back on my weight training sessions to allow
more time to be outside.
I feel the same even today.....when the weather gets nice I must find a way to be outside. This summer if I train once during the week
instead of my usual two times I know that I will use the time to actively
recover through long dog walks on the beach, fast walks with friends or yoga in
my back yard!
Recent research continues to support the importance of
weight training to help tone your muscles, improve your appearance and fight
age-related muscle loss. In the May 2010
article from mayoclinc.com., Edward Laskowski, M.D., a physical medicine and
rehabilitation specialist at Mayo Clinic, and co-director of the Mayo Clinic
Sports Medicine Center says "You can see significant improvement in your
strength with just two or three 20- or 30- minute weight training sessions a
week." At CityWide, we subscribe to the
protocol that states you can get the necessary result in one or two sessions
per week.
This summer, enjoy the weather.....stay consistent with your
training at least one time a week... and.......make some time to do the things you
really enjoy outside!
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HIGHLIGHTS FROM CWSS TRAINERS WORKING WITH SPECIFIC POPULATIONS
One of the rewards of being a Personal Trainer is working with people who have special needs. With SuperSlow, we are able to make accommodations for them, whether it's an injury or special consideration that needs to be addressed as they go through the workout. With our protocol of a slow positive and slow negative motion, we have the ability to make modifications and tailor the routines. It has been documented that by lifting at a slow pace, the risk of injury is reduced. Following are examples from four CWSS trainers, Alexa, Becky, Andrew and Daryl, highlighting some of their experiences.
Pregnancy
"Currently, I have two pregnant clients. Due to the hormone relaxin released during pregnancy,
the joints and ligaments become looser. Most specifically, the pelvis
becomes unstable. I have advised both women to avoid isolated hip
abductor/adductor exercise in effort reduce the risk of stressing
their pelvic structures. We often substitute with a wall squat while
squeezing a ball between the knees. The isometric nature of the wall
squat is a challenging, yet safe exercise that engages all the muscles
in the lower body. Squeezing the ball while in this position engages
their adductors and to some degree, their pelvic floor. In
addition, pregnant and post-partum women should also be checked for a
separation of the rectus abdominus muscle- a condition known as Diastis
Recti. We currently have a client with a fairly significant separation.
I have advised her to forgo the Rotary Torso, as the twisting motion
will further separate the rectus muscle.
Further, I have advised her to avoid 'pushing out' her abdominal
muscles.We focus a great deal on drawing the navel to the spine. We do
less work on the floor or abdominal machine and more time focusing on
drawing in the navel while she is executing other exercises such as the
Pullover, Pulldown, Overhead Press, etc." -Alexa Burnell is Certified through the Healthy Moms Fitness Organization, CWSS Personal Trainer
Cerebral Palsy
"When I was working in Naperville I had the pleasure of training an 8 year old boy, Tom, who was born with Cerebral Palsy. Tom had a stroke in the womb and his physical strength was greatly affected. Cognitively he was okay, but he was born with severe weakness on his left side and core. He was not able to completely grip with his left hand, wore a brace on his left leg, and walked with a limp. After working with physical and occupational therapists, Tom tried SuperSlow. I modified his workout to isolate a lot of his left side, strengthening his core, and still giving him an overall full body workout. After one year of SuperSlow, Tom achieved great results in his strength. He was able to fully grip the handlebars with his left hand, press 120 pounds on the leg press with just his left leg, and complete a full set of sit-ups with 10 second holds. He had great improvement in his limp, and our next goal was to shoot for no longer needing his left leg brace. SuperSlow helped give him the strength to lead a better quality of life."
-Becky Diebold, CWSS Personal Trainer
Seniors
"Some people are apparently skeptical that muscle memory lasts a lifetime and that you
can regrow lost muscle as you age. I work with a few
people who may disagree with the cynics as they live a healthy and
active lifestyle in their late sixties and seventies. Larry is
71. He plays golf constantly and is rather amused that people half his
age have to use golf carts
to get around while he always walks the courses. Gerald also in
his seventies plays frequent tennis and has challenged me to play him.
I can't help thinking he would beat me. Also a tennis player; Michael plays
whenever he can. In fact I have to temper his enthusiasm in order for
him to not over do it. All these people weight train at SuperSlow. As for their
workout? Well each one of them is still getting stronger. They are
disappointed if they don't improve every session. Do I moderate their
workout to their wishes? No I do not. They work just as hard as our
younger clients. The only compromise might be that I decrease the tempo
of the workout and the workout might take a little longer. But when I
say a little longer, I mean a few minutes. These guys will probably
outlive me and it is all down to hard work and understanding what
SuperSlow does for their body. All have good posture and a healthy zest of life.
I'd like to think we take a little credit for that"
-Andrew Sherwood, CWSS Personal Trainer
Cancer Patients
"At the age of 37, my cousin Eric was diagnosed with Stage III-c Colon Cancer. He had surgery and six months of chemotherapy. Long before this diagnosis I told him about the amazing benefits of Super Slow. We began his training just weeks after surgery at the
start of chemo. His determination to stay strong during this treatment helped him overcome the devastating side effects. At times he trained with a "fanny pack"
containing a portable pump administering his treatment while he worked
out. Despite all of this, he got steadily stronger and much more
muscular during this ordeal. I'm thrilled to say that Eric has been cancer -free now for three years and is stronger than ever before."
-Daryl Glassman, CWSS Personal Trainer
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Still Another Reason to Strength Train: Reduce Your Chance of Breast Cancer
If women ate less and exercised more, researchers now are
saying, they can reduce their chances of
breast cancer - dramatically.
Many breast cancers
are fueled by estrogen, a hormone produced in fat tissue. A woman with more fat
produces more estrogen which in turns can fuel breast cancer. Experts believe by reducing the percentage of
body fat by increasing muscle and losing fat, the risk of breast cancer is
reduced. The best way to accomplish this is high intensity strength training.
The Harvard scientist who presented the report at a European
Breast Cancer Conference last month said many women thought their chances of
getting cancer depend more on their genes than lifestyle, which is not the
case, she says. "The genes have been there for thousands of years, but cancer
rates are changing in a lifetime, that doesn't have much to do with
genes," Dr. Michelle Holmes said in a
recent interview with the Associated Press. Others at the conference noted it
is now impossible to ignore the increasingly stronger links between lifestyle
and breast cancer.
The war on breast cancer has been fought hard with regular
mammogram screenings, early diagnosis and better treatments, but for still
greater gains the shift needs to turn to women's behavior, specifically change
eating habits to lose weight and increase physical activity, according to the
latest study. They also noted slim women who exercised were also reduced their
risk of breast cancer.
A woman's chance of getting breast cancer is about one in
eight. Obese women are 60 percent more likely to develop any cancer than
normal-weight women, according to a 2006 study by British researches.
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