Melissa's tip of the Week View this email in your browser The Secret: Haven't you always wanted to know the secret to successfully losing weight? Well, I've figured it out.  Again.  In order to lose weight, you have to have ALL of your ducks in a row.  All of them.  So, if you exercise, but eat whatever you want...forget it.  If you watch your food, but let your muscle waste with no exercise...again, no go.  If you exercise, but don't put your all into it- a lazy effort, let's say-  You get lazy, sluggish results. Trimming down always reemphasizes just what effort is necessary, but it CAN be done.  Diligence, people, diligence!  Stick with the program.  Don't eat garbage, and you know what I mean!  Write down your food, get yourself to the gym, be accountable, make the all out effort.  "Excuses are the nails that build houses of failure", so make your house strong, healthy, and successful. Our Performance Training Center will be one great opportunity (among many) that will help you to reach your goals.  TRX, Kettlebells, Bands, Bosus, and many other great tools will be within our reach to help you achieve them.  The Team Weight Loss Challenge is another great way to get motivated, and get fit.  Small group training is an ongoing team effort, which helps my members get fit and stay fit with help not only from me, but also from each other.  But you need to do your part, as well.  Show up, do the work, don’t stop, and don’t give up! We are all a work in progress, and we can all make improvements.  Whatever you are trying to accomplish with your fitness, know that I am on your side.   Roasted mixed Vegetables--Yum! Super easy to make, very yummy to eat!  Start with 3 or 4 of your favorite vegetables.  I like red and yellow pepper, broccoli, and zucchini, but you could do other veggies, as well.  Rough cut them (medium sized pieces, don't get too fancy).  Toss in a tablespoon of olive oil, place in a roasting pan, and sprinkle with sea salt and pepper.  Roast at 375 degrees, for 20-30 minutes, then eat! I know this exercise isn't for everyone, but it is a really good exercise.    The Plank Row is performed by holding the plank position, then bringing your arm up next to your side.  Keep the arm in tight, give it a good squeeze at the top, and then lower the weight.  Alternated sides, performing 6 on each side, for a total of 12.  Repeat this set 2 times more for best results. Copyright © 2015 Elite Sports Club, River Glen, All rights reserved. You are receiving this email because you opted in, either by training with me, or attending classes at one of the clubs where I teach. I send fitness tips only to those who opt in or request continued contact. Our mailing address is: Elite Sports Club, River Glen 2001 W Good Hope Rd, Glendale, WI Milwaukee, WI 53209 Add us to your address book unsubscribe from this list    update subscription preferences

Melissa's tip of the Week. View this email in your browser Happy New Year! Last week, we talked about making those resolutions to update your approach to your health and fitness. This week, I'm here to ask you what you've done so far to make that happen?  Did you attend a class you haven't been coming to?  Did you implement any dietary changes?  Have you changed up or increased your workouts?  Have you sought help for those nagging questions about how to do any or all of the above? The time is now. The day is today. The week is THIS week. The change comes from YOU.   TEAM UP TO WIN $1500 & A HEALTHIER YOU! JANUARY 16-MARCH 1, 2015 SIX WEEK MEMBERSHIP · GET MOTIVATED GET RESULTS · WIN CASH Everyone and anyone who wants to lose weight, lose body fat and have fun is invited! Teams of 4-6, build your own teams or we can place you on a team. Invite your friends, family, and coworkers to join in on the fun! Early Registration by January 12, 11:59pm $50 Elite Sports Clubs Members · $150 Non-Members Late Registration by January 16, 6:00pm $75 Elite Sports Clubs Members · $175 Non-Members Asparagus soup (naturally low in carbs) 15 ounce can asparagus, reserve liquid (use fresh if you like-cut ends off, chop/1/2 bunch) 1 1/2 cups chicken broth, about 1/4 teaspoon marjoram 1/2 teaspoon onion powder 1/4 teaspoon garlic powder 1/4 teaspoon pepper 1/4 cup heavy cream * 1 tablespoon fresh parsley * Salt, to taste Add broth to the liquid from the can of asparagus to make 2 cups. If whole, chop the asparagus roughly. Put the asparagus, liquid from the can and the broth in a medium pot. Puree with an immersion blender until smooth. Add the seasonings and bring to a boil; turn down the heat. Add the cream and parsley and just heat through. Add salt, if needed. I didn't need to add any to mine. Makes 2 large servings You can use 1/2 cup half and half instead of cream and 1/2 teaspoon dried parsley instead of fresh. With 1/4 cup heavy cream: Per Serving: 157 Calories; 13g Fat; 7g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs With 1/2 cup half & half: Per Serving: 134 Calories; 9g Fat; 8g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs Copyright © 2015 Elite Sports Club, River Glen, All rights reserved. You are receiving this email because you opted in, either by training with me, or attending classes at one of the clubs where I teach. I send fitness tips only to those who opt in or request continued contact. Our mailing address is: Elite Sports Club, River Glen 2001 W Good Hope Rd, Glendale, WI Milwaukee, WI 53209 Add us to your address book unsubscribe from this list    update subscription preferences

Melissa's Tip of the Week is designed to help you and your family to live happier, healthier lives through quality food and exercise! View this email in your browser It's Time. I'm not a big fan of resolutions, only because they are temporary, and changing your lifestyle is a permanent solution. But, they do help to structure us, and give us an opportunity to re-evaluate where we are, where we want to go, and what we are doing.  So here goes: What do you want for yourself in the New Year?  What do you want to start fresh with?  What do you need or want to improve? Start with a list of those items.  Take an old fashioned sheet of paper, and write those questions at the top.  It'll look something like this: I want                     Start Over              Things to Improve to eat better            exercise                      my attitude You fill in the blanks...it's your list!  I've just put an idea in your head about what might be going wrong, but maybe for you it's your job, your relationships or your health. Then below that, write this: In order to get there, I need to do the following: Obtain a plan for a better diet Check in with a class, or a trainer to plan my exercise Explore online meditation to improve my state of being Again, I'm just jotting some ideas down...maybe these aren't yours, but perhaps something here resonates.  Don't waste this opportunity to begin anew, start fresh, re-evaluate. It's time. The Team Weight Loss Challenge is about to begin! I have two teams already, register quickly, and we can put together one more!   Registration (early, cheaper!) is continuing!  Here are the details: TEAM UP TO WIN $1500 & A HEALTHIER YOU! JANUARY 16-MARCH 1, 2015 SIX WEEK MEMBERSHIP · GET MOTIVATED GET RESULTS · WIN CASH Everyone and anyone who wants to lose weight, lose body fat and have fun is invited! Teams of 4-6, build your own teams or we can place you on a team. Invite your friends, family, and coworkers to join in on the fun! Early Registration by January 12, 11:59pm $50 Elite Sports Clubs Members · $150 Non-Members Late Registration by January 16, 6:00pm $75 Elite Sports Clubs Members · $175 Non-Members   http://www.eliteclubs.com/documents/490 Spinach and Artichoke Soup Serves 4   Ingredients:   4 cups baby spinach leaves 2 cups canned artichoke hearts, drained 1 Tbl butter 2 slices provolone cheese 2 oz Dubliner or cheddar cheese 1/2 small onion, roughly chopped 2 Tbl sour cream 2 cups water 1 tsp Sriracha hot sauce 1/2 c heavy cream (H & H or milk if not low carb) 1/2 tsp garlic powder salt and pepper to taste  Add all ingredients to a blender.  Puree. Pour into a medium saucepan and simmer for about 10 – 15 minutes.  Taste and adjust seasoning.  If you want a richer flavor you can add another Tablespoon of butter right before serving.     Copyright © 2015 Elite Sports Club, River Glen, All rights reserved. You are receiving this email because you opted in, either by training with me, or attending classes at one of the clubs where I teach. I send fitness tips only to those who opt in or request continued contact. Our mailing address is: Elite Sports Club, River Glen 2001 W Good Hope Rd, Glendale, WI Milwaukee, WI 53209 Add us to your address book unsubscribe from this list    update subscription preferences

Melissa's Tip of the Week is designed to help you and your family to live happier, healthier lives through diet and exercise. View this email in your browser How to survive the holidays Without gaining too much weight... Oh boy.  The holidays bring good times spent with friends, hot toddies, buttered rum, holiday cookies baked just for you, and lots of special meals.  It can also bring an average of 10 extra pounds, if you're not careful.  When temptations are lurking around every corner, it's time to create some strategies to navigate the sea of goodies. You might ask yourself "What's the harm in gaining a few holiday pounds?"  Holiday weight gain can easily become a permanent passenger, adding to adult obesity.  In fact, many folks that gain weight over the holidays never do lose those extra 2, 3 or even 10 pounds, and those add up year after year.  So how do we avoid this inevitable pitfall? *Portion Control If you struggle to keep your portions on the smaller side, try using a smaller plate.  Take just a small bite or two, so you can try all of the special holiday treats, but control how much of them you are putting on your plate. *Never Arrive Hungry It might seem like a good idea to "save" your appetite for a party, but this inevitably backfires.  You go hungry, and if you're anything like me, you start and can't stop.  Having a healthy snack beforehand, or even just drinking a glass of water can help you make better choices for the rest of the evening. *Change Your Focus Food is certainly a big part of holiday gatherings, and our memories of warm and cozy times are tied up with the smells and tastes of home.  But, the most important thing is the company you keep, enjoying your family and friends.  Try to focus on a game with the kiddos, or the conversation going on--changing your focus to the people, the lights, the warmth of family--can help take the focus off the food. *Take Your Time If you arrive and rush to eat, you will chew fast and forget you even ate.  Pace yourself, chewing slowly, talking to friends; Enjoy the time you have together, and pace your eating throughout the night.  The food won't disappear (we are so fortunate to be able to say that, right?).  Enjoy and relax. *Be Choosy You know the variety of things that are offered at these gatherings.  This is the time to be super choosy about what you are eating.  Do make sure to grab some fiber filled veggies, but then only take what you LOVE.  Don't eat a whole bunch of stuff you only sort of like.  Be choosy about your sweets, too.  Grab the one you like best. *Limit Your Alcohol We all know alcohol is basically empty calories and sugar.  Many holiday drinks pack a big calorie punch.  So it goes to reason that limiting those would help your overall goal of keeping your weight even over the holidays.  Try to keep track of how many glasses of wine you have, not how many bottles... Ingredients 1 medium eggplant Kosher salt All-purpose flour, for dredging 2 large eggs 3/4 cup breadcrumbs 1/4 cup grated parmesan cheese 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed 2 large plum tomatoes, diced 2 teaspoons red wine vinegar 1 cup ricotta cheese Shredded fresh basil, for topping Directions Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture. Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt. Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil. Photograph by Anna Williams Recipe courtesy Food Network Magazine Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/eggplant-ricotta-bites-recipe.html?oc=linkback Show up. Copyright © 2015 Elite Sports Club, River Glen, All rights reserved. You are receiving this email because you opted in, either by training with me, or attending classes at one of the clubs where I teach. I send fitness tips only to those who opt in or request continued contact. Our mailing address is: Elite Sports Club, River Glen 2001 W Good Hope Rd, Glendale, WI Milwaukee, WI 53209 Add us to your address book unsubscribe from this list    update subscription preferences

Melissa's Tip of the Week is designed to help you and your family to live happier, healthier lives. View this email in your browser I know some of you don't need  to lose weight.  But some of you are struggling. For those of you that are struggling, we have a program starting up called The Weight Loss Challenge.  Teams are forming now, and I have two in the making so far.  The program starts 1/16/15, and goes through 3/1/15.  Cash prizes are given for top team and individuals, along with the satisfaction you will gain from losing!  Here's what you get for **$50 (members), or $150 (nonmembers): 6 week fat-burning training plan designed by your training coach Access to a registered dietitian Unlimited group exercise classes (all clubs, 250+ per week) Beginner tennis lessons Motivational emails from your trainer (3 a week!) Wellness system and journaling book Recipes, tips, and motivation Long sleeve dri-fit t-shirt Weekly specials and coupons Team consultation at kickoff party Private (15 minute) consultation with your trainer Exclusive VIP classes for program participants only! High energy motivation and support so you can get to the finish line! Of course, weight loss, and a chance to win $$ ($1500 top team prize)! Altogether, the package is worth over $400!  Come on guys, if this is your struggle, isn't it time you took care of this once and for all? **Early registration is 11/28-1/12.  1/13-1/16 the price does go up to $75/$175, so REGISTER EARLY!! This is your time to make your New Year's Resolution come true! Want to look and feel better?  The time is NOW.  What are you waiting for?  Consistency is the key to your success, and getting the tools to help you be consistent is my goal.  One of the best tools you can have is a food diary.  Writing everything you eat helps to keep you on track, steering you toward foods that are more nutritionally dense, but lower in calories.  I know whenever I write my food down, I steer clear of the items I wouldn't want to put down.  Also, I like to eat! Like many of you, I want to feel satisfied.  This means I need to maximize those fruits and veggies, and minimize empty calorie snacks and sugary treats.  My favorite free online source for food logging is www.myfitnesspal.com.  Try it out! Ingredients (serves 2 as a meal): 1 large acorn squash 1 tbsp olive oil Sea salt & pepper to taste 1 cup quinoa 1/2 yellow onion 2 cloves garlic, chopped 1/2 cup chopped mushrooms (any variety) 1/2 package organic tempeh OR 1/2 cup chickpeas (your choice) 1/2 cup chopped fresh basil 1/3 cup raisins 1/3 cup pine nuts (substitute options: pumpkin seeds or sunflower seeds) A few splashes of tamari (wheat-free soy sauce) A sprinkle of cayenne A sprinkling of sage on top Pre-heat oven to 400. Cut your acorn squash in half length-wise and scoop out the seeds. Brush the squash with olive oil and sprinkle with salt and pepper. Place in a lightly oiled baking dish and pop into the oven. Bake for 1 hour. While squash is baking, prepare the stuffing! Cook quinoa. Add onions, mushrooms, garlic and tempeh or chickpeas to a pan with either a tiny bit of oil or just a little water and a few splashes of tamari, and a sprinkling of cayenne. Cook until onions are translucent & all ingredients are starting to brown up a bit. Add cooked quinoa to onion mixture in pan and mix thoroughly. Remove from heat and put into a large bowl.Add raisins, basil and pine nuts to the quinoa mixture and stir well.After 45 minutes, remove the squash from the oven and stuff with the stuffing. Cook another 15 minutes with stuffing inside. When squash is very soft when pierced with a fork, and starts to turn a little golden brown around the edges, you’re ready to eat! Top with sage. Option - if you eat cheese, you could add a little bit of goat cheese to the top. When you eat, make sure to get some squash in each forkful (just the inside, yellow part). Oh, and you WILL have extra stuffing. Not a bad thing.  Copyright © 2015 Elite Sports Club, River Glen, All rights reserved. You are receiving this email because you opted in, either by training with me, or attending classes at one of the clubs where I teach. I send fitness tips only to those who opt in or request continued contact. Our mailing address is: Elite Sports Club, River Glen 2001 W Good Hope Rd, Glendale, WI Milwaukee, WI 53209 Add us to your address book unsubscribe from this list    update subscription preferences