Sunday, June 26, 2016
Erica Qualifies for the Boston Marathon!
Complete Fitness’ owner qualified for next year’s Boston Marathon after her participation in the Go! St. Louis Marathon in April.
With a time of three hours and 54 minutes, Erica Hunt, 47, of Edwardsville, finished before the official cut-off time established by the Boston Athletic Association. The qualifying Go! race took place April 10 in St. Louis.
Hunt is the owner of Complete Fitness, a fitness facility designed specifically for women, located in Edwardsville. In addition to circuit training, she leads groups of runners for the Complete Fitness Cross the Line beginners’ running group. This group is important to Hunt, because before the age of 40, Hunt had never run. Cross the Line proves that no matter your age or ability, everyone can find success in their own personal goals.
Running a marathon was not even a consideration when Hunt started her running journey. Her first race was a 5k, the Ramble into Spring, where she had to stop to walk three times throughout. From there, she set her goal to being able to run the entire 3.1 miles. It took two more races before she could make that goal a reality.
Hunt found success by making one small improvement for every race. Each of those small goals brought her one step closer to being able to run the Boston Marathon, a 26.2 mile course, in 2017.
“This seems so surreal. After I ran my first marathon two and a half years ago, I looked up the qualifying time for Boston, wrote it down on a neon orange scrap of paper, and posted it at work where I can see it every day,” Hunt said. “I had considered it one of those goals that was out there, somewhere down the road. I’ve been so fortunate to have such a terrific group of running friends, who have motivated me in my training, and I’m looking forward to sharing this adventure with them.”
Peanut Butter. Greek Yogurt. Honey. Done.
 |
| http://www.cookingclassy.com/2014/08/peanut-butter-fruit-dip/ |
- 2 (5.3 oz) containers Vanilla Greek Yogurt (or 1 slightly heaping cup)
- 1/3 cup creamy peanut butter
- 1 Tbsp honey, or to taste
Add all ingredients into a bowl and whisk until smooth. Use with your favorite fruit. Store in airtight container and refrigerate.
Zucchini Pizza Bites
I think I just died and went to heaven... this look AMAZING! Thanks to Damn Delicious for this ingenious idea! No need to prepare or mix crust or start from scratch. Here's what you'll need:
- 1 tablespoon olive oil
- 3 zucchini, cut into 1/4-inch thick rounds
- Kosher salt and freshly ground black pepper, to taste
- 1/3 cup marinara sauce
- 1/2 cup finely grated mozzarella
- 1/4 cup pepperoni minis
- 1 tablespoon Italian seasoning
Watch the video tutorial by clicking here or visit the website for instructions here. Nutrition Information can also be found at the bottom of the page.
Sunday, June 19, 2016
All About Arms: Learn about our Machines
1. Weight training makes you less prone to lower back injuries.
2. Weight training lowers your resting blood pressure.
3. Weight training improves your posture.
4. Weight training improves the functioning of your immune system.
5. Weight training improves your balance and coordination.
Here are the machines we use at Complete Fitness to target the upper body:
Type: StrengthMain Muscle Worked: LatsOther Muscles: Biceps, Middle Back, Shoulders
B. Tricep
This machine tones the back of the arms to remove "flabby" or "schoolteacher" arms!
Type: StrengthMain Muscle Worked: Triceps
This machine tones the back of the arms to remove "flabby" or "schoolteacher" arms!
Type: StrengthMain Muscle Worked: Triceps
Type: StrengthMain Muscle Worked: Biceps
D. Chest Press
This machine will help perk up the girls! :)
Type: StrengthMain Muscle Worked: ShouldersOther Muscles: Triceps
Read about our lower body machines here.
Saturday, June 18, 2016
Leg Day: Learn about our Machines
Strength training has many functional benefits for women of all ages. Here are a few of our favorites:
1. Strength training tones your muscles, which not only looks great, but also raises your basal metabolism which causes you to burn more calories in 24 hrs. You'll even burn calories while you're sleeping!
2. Weight training energizes you.
3. Weight training can reverse the natural decline in your metabolism which begins around age 30.
4. Weight training has a positive effect on over 650 muscles in your body!
5. Weight training will NOT develop "big muscles" on women... just toned muscles!
Here are a the leg machines we use at Complete Fitness to help your legs look strong and fabulous!
This tends to be the ladies most dreaded machine, simply because it's difficult! After a few reps, it will have your quads burning!
Type: StrengthMain Muscle Worked: Quadriceps
B. Leg Curl
Type: StrengthMain Muscle Worked: Hamstrings
We use two variations of the leg press: one with feet wide (to isolate the Adductors) and one with feet placed hip-width apart.
Type: StrengthMain Muscle Worked: QuadricepsOther Muscles: Calves, Glutes, Hamstrings
D. Inner Thigh
This machine is ideal for toning and slimming the inner thighs.
Learn about our upper body machines here.
Are There Really Ways to Kick-start your Metabolism?
Increasing your metabolism can seem like an impossible feat. However, there are simple adjustments you can make to start revving up your metabolism to torch fat and burn more calories. This one month mini-series will give you suggestions twice a week that you can start implementing in your daily routine!
Our bodies constantly burn calories, even when we're doing nothing. This resting metabolic rate is much higher in people with more muscle. Did you know? Every pound of muscle uses about 6 calories a day just to sustain itself (compared to a pound of fat which only burns 2 calories daily). This seeming small difference really adds up over time. Additionally, after resistance training, muscles are activated all over your body, increasing your average daily metabolic rate
Step up your workout! Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. Try an extra fitness challenge or do the circuit and extra time.
Kick-start your metabolism! Fuel Up with Water: the body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow. In one study, adults who drank eight or more glasses of water a day burned more calories than those who only drank four. Try drinking a glass of water before every meal or snack or munching on vegetables, which are full of fluid, instead of chips.
Snacking can actually help you increase your metabolism- if you're doing it right!
When you eat a large meal with many hours in between, your metabolism slows down between meals. Having a small HEALTHY meal or snack every 3 to 4 hours keeps your metabolism cracking, so you burn more calories over the course of the day. Several studies show that those who snack eat less at meal times.
When you eat a large meal with many hours in between, your metabolism slows down between meals. Having a small HEALTHY meal or snack every 3 to 4 hours keeps your metabolism cracking, so you burn more calories over the course of the day. Several studies show that those who snack eat less at meal times.
Did you know adding a little heat your your meal can boost your metabolic rate? Spicy foods contain chemical compounds that kick the metabolism into a high gear. The effect is likely temporary, but, if you eat spicy foods more regularly, the benefits add up. For a quick boost, spice up pastas, chilies, or stews with red pepper flakes.
The body burns many more calories digesting protein as it does for fat or carbs. Although you want to eat a balanced diet, replacing some carbs with lean, protein rich foods can boost the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu and even nuts, beans, low-fat dairy products and eggs.
Crash diets- those involving eating fewer than 1000 calories a day- are disastrous for anyone hoping to boost their metabolism. These diets drop pounds but a high percentage off loss comes from your muscles. The lower your muscle mass, the slower your metabolism. The final result is a body that burns fewer calories and gains weight faster. Essentially you are worse off than when you started the diet!
We've completed tips 1-8 for increasing your metabolism and here is our final takeaway: The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a lean, mean, calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. Eating a healthy breakfast and being active in the morning has the benefit of revving up your metabolism for hours.
Benefits of Yoga
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"Why Women-Only Gyms are Ideal for Women Looking to Stay Fit..."
Our current members can probably reinforce these ideals (as well as a few more!), but this article written by Kodjo Workout is a great reminder what makes women-only workout spaces so successful!
1. Comfortable and Appropriate: When the gym has female-only patrons and trainers, you can do your workouts more comfortably without being self-conscious, and put your mind behind the exercises.
2. Customized to Specific Female Requirements: A woman's body develops and works in quite a different way than a male's physique. Women-only gyms have specialized equipment that provide females the opportunity to do workouts catering to their specific needs.
3. Smaller more Intimate Feel: A women's gym on the other hand is usually small-sized, and there is less likelihood of feeling out of place in such a set-up. Fewer members will also mean there is lesser time spent waiting for the use of exercise equipment, and that not only saves time, but reduces a great amount of stress as well. You also tend to be more intimate with other members, and form a closer relationship with the trainer.
4. Better Support: Only a woman can best understand the problems faced by another woman, whether it is physical or emotional. The women-only gym provides the best support group you can imagine.
Wednesday, June 15, 2016
A Festive and Fresh July 4th
Stay on track while enjoying these light July 4th dishes. Simple, fresh, and delicious! Links to the original post are located below the photos.
1. Patriotic 7-Layer Dip
2. American Flag Veggie Tray
1. Patriotic 7-Layer Dip
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| http://mariahspleasingplates.com/lightened-up-7-layer-dip/ |
2. American Flag Veggie Tray
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| http://www.livinglocurto.com/2014/06/american-flag-vegetable-tray/#sthash.EcO7AEnE.dpbs |
3.Pasta Salad Kebobs
4. Flag Dessert Platter
5. Strawberry Cheesecake Bites
6. Stay Hydrated
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http://www.coupons.com/thegoodstuff/4th-of-july-appetizers/ |
4. Flag Dessert Platter
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http://www.familyfreshmeals.com/2015/05/easy-flag-fruit-dessert.html |
5. Strawberry Cheesecake Bites
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| http://www.thekitchenismyplayground.com/2015/06/red-white-blue-strawberry-cheesecake-bites.html |
6. Stay Hydrated
Welcome to Complete Fitness
Who we are: We are Edwardsville's only gym especially for women. We pride ourselves on being able to assist every woman at every level: no matter what age, shape, or size.
What we do: Because every woman’s fitness needs are different, we customize a workout program to suit YOUR needs. Whether your goal is improved health, weight loss, or simply toning up we will take you as you are and get you to where you want to be.
What we offer:
What we do: Because every woman’s fitness needs are different, we customize a workout program to suit YOUR needs. Whether your goal is improved health, weight loss, or simply toning up we will take you as you are and get you to where you want to be.
What we offer:
- Women only gym
- Weighted circuit training
- One-on-one fitness training
- Weight loss support
- Guided assistance with each workout
Thank you for visiting our blog! We look forward to offering you health, wellness, and nutritional information.
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