This offer is for the past members of the Firm Fitness/Tangerine Fitness Company. There are several membership options available! Call 954-728-9828 or stop in for more information!

We want to welcome Deborah Wilson and our newest members to the Club Sweat family! We’re excited to announce the addition of 3 new classes to the aerobics schedule! Effective Monday July 26, 2010:

Mondays & Wednesdays: Core 5:30pm-6pm followed by a Bootcamp from 6:00PM-7:00PM

Tuesday & Thursdays: Extreme Body from 9:00AM-10:00AM

These classes are open to ALL members at Club Sweat!

Contact 954.728.9828 for more information!

In the last few days, we’ve had quite the turn out! We’ve issued a list to sell memberships with no enrollment. Just 25 spots remaining. Act fast! Call 954-728-9828 for more information!

We’ve opened 50 new spots for any downtown gym members in the Fort Lauderdale Vicinity. Just show proof of your canceled membership to your previous gym in the downtown Fort Lauderdale area!

Contact 954-728-9828 for more information!

Healthy habits need to start somewhere! Club Sweat is now offering  a new special for the month of July! For $19.95/month* you can workout with your son or daughter. Take a class or hit the weights! Some restrictions apply, but what better way to get your entire family moving than to bring them to the gym with you!

Contact a Membership Specialist at 954.728.9828 for more information!

*Children need to be 16 years old or older and must be with their parent at all times.

*First and last month required upon sign up, prices based on 12 month commitment.

Probably the single most important reason why women should lift weights is the prevention of Osteoporosis, but there are many other benefits to resistance training for women. The biggest concern I hear is, ” I don’t want to bulk up”. But women do not have to worry about bulking up unless they train very, very heavy and hard. And resistance training comes with so many other benefits like increased strength, faster metabolism and of course, better appearance. We all know that firm muscle looks better than flab!

As recent as 15 years ago, doctors were telling women that bone density loss was inevitable and that once lost, bone was gone forever. Today we know better. Research shows that resistance training as little as 2-3 times a week not only prevents bone loss but can result in bone cell production!

Female bodybuilders struggle very hard to gain muscle mass and “bulk up”. Do not fear adding muscle as the more muscle mass you have, the more calories you burn and lower body fat percentage decreases the risk of heart disease, Type II diabetes and many cancers. But my favorite reason why women should lift weights is to be stronger. The stronger you become physically, the stronger you become at everything. The stronger you become, the better you look and feel. Be a strong woman, lift weights!

For more information on resistance training for women ask a Personal Trainer at Club Sweat.

Dan

Certified Personal Trainer

Creatine  has long been used by athletes and weightlifters, myself included, because it was considered a safe supplement with no other side effect but that “bloated feeling”.  Creatine is an amino acid compound formed in the body by food consumed, mainly meat and fish. Additional supplementation of creatine accomplishes two things: an increase of stored muscle energy known as phosphocreatine and increased muscle hydration. Both of these benefits allow a lifter to get one more rep or an additional set and increased muscle hydration also assists recovery.

Creatine has been thoroughly researched, is considered safe and is classed by the FDA as a food supplement with no restrictions or regulations. However, while doing some research for a new Club Sweat member, I found two interesting studies from the University of Kansas, that show that creatine supplementation significantly increases anterior compartment pressure.

What does this mean? If you have a history of Compartment Syndrome (a condition of elevated pressure within muscles that can damage nerves and muscle tissue and prevent blood flow), or if you suffer from shin splints or other chronic muscle issues, then creatine should probably be avoided.

I have linked the studies below and hope you find them as interesting as I did! If you have any questions contact a trainer at Club Sweat.

-Dan

Certified Personal Trainer

http://www.ncbi.nlm.nih.gov/pubmed/11403120

http://www.ncbi.nlm.nih.gov/pubmed/12937429

We’re adding a Monday evening yoga class at 6pm with Barb AND Thursday evening yoga with Anne Marie at 5:30pm!! See you there!

Traveling a lot this summer? Here’s a few exercises you can do in your hotel room, or even on the beach:

Pushups

Full Situps

Squats

Lunges

Tricep Dips

Step ups

Running stairs

30 Second wall sit

These are some exercises that don’t require a machine and can be taken anywhere!

For more information on other exercises to do on the go, ask a personal trainer at Club Sweat.

Thanks to a Club Sweat member, Courtney and her healthy blog for these great recipes: www.floridagirlfood.blogspot.com

Here’s one of our favorites:

Buffalo Burgers with Carmelized Onions & Swiss

So I was craving a burger last night, but it is the week, which means I “need to be healthy”.  Adam always raves about buffalo burgers – how good they are and how lean they are.  So…I trekked out to Whole Foods, bought some buffalo meat, and decided to give it a whirl.

The meat was tender, juicy and abundant.  With the delicious caramelized onions and creamy melted swiss, this was a great change from chicken dinners, healthy, and full of flavor!

Serves 2

Ingredients:

1 lb ground buffalo (bison) meat
2 slices swiss (I use lacey swiss, it’s lower fat & sodium)
4 med yellow onions
salt
pepper
worchcestershire seasonings (I use Weber Chicago Steak seasoning, but whatever is in your cabinet will do!)
margarine
olive oil

Method:
Mix together ground buffalo, salt, pepper, worchestershire, and seasonings.  Make 2 patties, and refrigerate until ready to cook.

Slice onions and saute in a pan with 1 Tbsp olive oil and 1 Tbsp margarine on medium heat.  Toss regularly, until browned and carmelized (about 40 minutes).

Cook burgers in pan on medium heat, 5 minutes on each side or until cooked to your liking.  Buffalo meat is good meat, so medium rare is okay.  I like mine medium, slightly pink in the middle.

Remove burgers from heat.  Place a slice of swiss on top, then the carmelized onions.

Voila!