Spend Thanksgiving Morning with SWIF

If you don't have any plans on Thanksgiving morning and you would like to get a good cardio session in, join us at the "Before-You-Eat-A-Lot Turkey Trot". Although it is too late to receive a race packet, it's not too late to contribute to a great cause and be around a lot of good people (and dogs). Race time is at 9:00AM-hope to see you there!

The Squat - Knowing Right From Wrong

The squat is a fundamental and natural movement that just about everyone should be doing in one form or another. It's importance lies in it's functionality-it is something that we do everyday without giving it much thought-getting in and out of a chair, picking something up, etc. As long as we want to be able to execute these patterns of movement, it is essential that we continue to squat.

The squat is also very beneficial for building lean mass, improving strength, improving and preserving bone and joint strength, burning calories and generally improving the way your body looks and feels.

The squat is a muti-joint and multi-muscle movement, and because of this the potential for error is greater. It takes practice and its takes technique. Here are a few common mistakes that people make while squatting, accompanied by a photo of the correct pattern:

Stance too narrow

Stance too wide

Just right (shoulder-width apart)

Knees flaring out

Knees coming together

Just right (knees in line with feet)

Looking down and rounding back

Just right (looking straight ahead with a natural curve in the spine)

If any of the incorrect pictures above look like you, take the time to optimize your form so that you will maximize the benefits of this important movement. If you are still stuck with poor form, consult a SWIF Coach for some pointers.

New Poll-Give Us Your Feedback

On the right side of the page is a new poll-you have 14 days to vote-give us your feedback.

Message from Paul Planters

Paul Planters says "Don't forget to eat your cashews, peanuts, peanut butter and other healthy fats as a part of a well-balanced diet. Healthy fat sources fill you up, give you energy and ensure that your body is functioning at an optimal level".

Gobble Gobble!!!

We are 3 weeks away from the 9th Annual "Before-You-Eat-A-Lot Turkey Trot", which is held every Thanksgiving morning at North Park. This is a 4.4 mile walk/run around North Park presented by SWIF and benfefiting the American Diabetes Association.

This event is a great way to start off the morning with friends and family!

How is your training coming along????

Download the registration form here!

P-Mac's Protein Bar!

The Myth of Protein Bars

Protein bars are perhaps the most popular “health food” and certainly the most misunderstood. What is often marketed as a “superfood” is in many cases simply a glorified candy bar. The majority of protein bars are constructed as follows:

1.A specific amount of protein (usually 20-30g). Bear in mind that cheaper proteins such as soy and concentrate are used in less expensive bars.

2.The rest of the bar usually has a high amount of sugar, high-fructose corn syrup, saturated fat and even trans-fat! These ingredients tend to negate any positive benefits the bar initially had.
A protein bar could be labeled as a tasty, but somewhat unhealthy “protein delivery system”. So what is the solution? Make your own!

“Stick With It Trail Mix Bar”
1 cup almonds
1 cup cashews
1 cup cranberries
1 cup egg whites
1 whole omega-3 egg
4 scoops vanilla CP[5]
½ teaspoon vanilla extract

Preheat oven to 350-degrees F. In a large bowl, stir together the egg whites and egg, protein powder, and vanilla extract, until you have a thick caramel-like substance. Slowly stir-in the nuts and cranberries, mixing thoroughly.

Press the mixture into a 9X9-inch nonstick cooking pan coated with cooking spray, spreading evenly until the entire mixture is about 1-inch thick.

Bake at 350-degrees F for 10 minutes, being sure not to overcook. Cut into bars of desired shape and store in the fridge in plastic wrap or aluminum foil.

Makes 6 bars
Nutritional Information, per bar
Calories: 340
Protein: 35 g
Carbs: 17g
Fiber: 5 g
Fat: 18 g

Did You Know...

Not all "personal" training at SWIF is "one-on-one". Many members take advantage of Team Training packages with up to 4 people being trained by one of the SWIF Coaches. This is a great way to stay motivated and to motivate friends and family to acheive their health and fitness goals while reducing the cost for everyone. Is your spouse having difficulty finding a reason to go to the gym? Is your young athlete in need of instruction and direction? Do you need more than just a morning or evening walk with your neighbor to look and feel the way you want? Training with others could be the answer you are looking for. Talk to a SWIF Coach for more info and get started now!!