CITYWIDE SUPERSLOW EVENT/WORKSHOP CALENDAR
*How to Eat Paleo for Optimal Health and Body Leanness
Thursday August 18th: 6:00pm
Saturday September 10th: 11:00am
An orientation and Q and A with Keith Morton, who has eaten Paleo for three years. Both dates will be held at CWSS.
NO FEE
*Fall Detox with Chris Chodos to Increase Health and Vitality
September 26th - October 3rd
Join Chris in a one week aryurvedic detox and reap the benefits. If you are feeling tired, stressed, overwhelmed and "on the treadmill" take this one week to revitalize YOU! Clean out toxins with the detox and all of the supplements are included in the price. A GREAT way to get ready for our fall weight loss challenge.
FEE: $300.00
*Fall Weight Loss Challenge...October 10rd - November 21th
Six weeks...Weigh in once a week and workout once a week at CityWide SuperSlow; Keep a food journal and plan with your trainer as needed...1 prize...a 10 pak at CWSS
FEE: $175.00
$30.00 Intro Summer Special
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Tell your friends, spread the word!
One hour consultation and first HIT workout
$60.00 value, save $30.00
CEVICHE
A great healthy, summer dish!
INGREDIENTS:
*1/3 pound Pacific halibut
*1/3 pound Yellowtail snapper
*1/3 pound cocktail shrimp
*1/2 cup lime juice (about 4-5 limes)
*1/2 cup lemon juice (about 4-5 limes)
*1 avocado, finely chopped
*1 red pepper, finely chopped
*1/2 red onion, finely chopped
*1/2 cup fresh cilantro, finely chopped
*1 jalapeno, finely chopped (Remember, the seeds and inner membrane are the spiciest parts. Discard them if you don't like food too spicy.)
SERVINGS: 4
INSTRUCTIONS:
Cut the fish into 1/2 inch squares, removing all skin and bones. Lightly salt the fish.
Bring a few cups of lightly salted water to boil. Add peeled and cleaned shrimp for 1 minute. Put shrimp in a bowl of ice and water to chill. Cut the cooled shrimp into 1/2 inch pieces (it will still be fairly raw inside). Combine fish and shrimp the lime and lemon juice. Cover and refrigerate for two hours.
When you cut into a piece of the fish or shrimp, it should be "cooked" through, meaning the shrimp will be light pink and the fish will be white, not grayish or translucent. However, if you prefer more of a raw texture (as some sushi lovers do) you might want to marinate the seafood for less than two hours.
When the seafood has finished marinating, drain and discard the lime and lemon juice. Combine the seafood with the rest of the ingredients. Add salt to taste.
This recipe comes from the Primal Blueprint Cookbook by Mark Sisson.
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NOW AVAILABLE FOR PURCHASE AT CWSS
*Ab Mats: $50.00
*Three Great Books: $20/each
Body By Science by Dr. Doug McGuff and John Little
Power of 10 by Adam Zickerman
The Primal Blueprint by Mark Sission
Quick Links
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EXERCISE: QUALITY VS QUANTITY
By Keith Morton
CWSS Trainer/Partner
"If I had more time, I'd work out more"
"Some is good, more must be better"
"You should do something every day"These are some of the common statements from the conventional world of health and fitness. Obviously, we believe the opposite. Better statements might be:
"Exercise should be brief and intense"
"We should take days to recover"
"Exercise is different from recreation" One of the great gurus of the High Intensity/SuperSlow movement uses a phrase he calls Dose/Response. If someone has an infection he can be prescribed an antibiotic. To get a positive "response" he takes a specific amount and waits for the healing. It would be wrong to take a whole bunch in the name of "some is good more is better." The benefits of proper exercise works the same way. It's the body's reaction to the stimulus that creates the benefit. This is why exercise needs to be so intense. Low grade; going through the motions, "exercise" doesn't stimulate anything (except, maybe, an appetite). Walking, using light weights, "just moving" all are examples of "exercise" that creates zero stimulus. So often when we meet new people and ask them what they are currently doing for exercise, they quote these kinds of things. It's truly incredible how much time they put in and how deconditioned they end up being.
There is one subtle benefit to high intensity training: confidence. Anyone can walk around the block; few people can get that last rep out. It's positively gratifying to watch people of all ages learn how to work harder than they ever have.
Two more important points:
1.) With great irony, a phrase has been extricated from the normal and acceptable fitness verbiage: No pain; no gain. Usually, I disagree with conventional wisdom. But this phrase has validity with one qualifier: We separate bad pain from good pain. "Good pain" occurs with our workout; it is simple fatigue taken to a very high level. What you really feel in your last two critical reps is intense muscle burn. This is the body reacting to the much needed stimulus. It is just that reaction we need to create the response by the body to come back stronger. "Bad pain" means if something hurts i.e. shoulder or knee. In the case of "good pain", we want you to fight through it as much as possible. In the case of "bad pain", we want you to stop immediately. Our paramount goal is injury avoidance.
2.) Even doing a SuperSlow workout at our facility, it's possible to just go through the motions. It's possible to "fake" out our trainers as to how hard you are working. The success of our clients is much more important to us than any financial remuneration. Please make your workouts productive. Fire up and give it your all. Then you can take your many days of rest.
CWSS STARTS IT'S 10TH YEAR
A Short History by Denise Morton
CWSS Trainer/Partner
When we first hung out our shingle in July 2002, we wondered, "Would they come?" We've been blessed with an enthusiastic "yes" and loyal following for what is now starting our 10th year in offering Chicago's Best High Intensity workout, SuperSlow.
Thousands of Chicagoians have tried our workout, many have continued long past the average "exercise" drop off rate of about three months. Today we average about 350 workouts a week and continue to pride ourselves in both our professional approach and adherence to the original protocol developed some 30 years ago by SuperSlow creator and founder Ken Hutchins.
The first SuperSlow to open in the city, we began with three trainers and have grown to 10 certified trainers today. We moved to 1901 N. Clybourn three and a half years ago when we outgrew our original space at 2232 N. Clybourn. Our depth and breath of experience in using the slow, intense 10/10 rep speed method of High Intensity Training is unmatched in Chicago and we house arguably the largest dedicated SuperSlow facility in the Midwest.
How was the CWSS Team assembled over the years? The discovery and vision to open a city location was that of original partner, Keith Morton who teamed up with Jessie Schoenfeldt and myself to launch CWSS in July, 2002. Katie Reichert was among the first trainers in 2002 who remains at CWSS today. Alexa Burnell joined CWSS two years later in 2004. Theresa Snyder, Andrew Sherwood, Daryl Glassman and Brent Hadley were part of the team by 2005. Becky Diebold came on board in 2008; both Daryl and Becky came to us from suburban SuperSlow facilities. Most recently, Molly Berggren, started as a CWSS trainer last year.
It's worth noting, ALL of the trainers were SKEPTICAL of the claims "high intensity training in only 20 minutes a week. It's safe, effective and efficient." The stories of how we each converted to huge believers can be found on our website under CWSS trainers' profile. But let's just say, it's more than a conversion, our solid team is proof that once or twice a week, year in and year out, this is the best form of strength training that IS safe, effective AND saves you hours and hours of time each week. SuperSlow is the greatest way to handle the exercise component of health and fitness and just so happens to save enormous amounts of time and wear and tear.
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