Ingredients:
2 teaspoons olive oil

1 teaspoon ground cumin
1 teaspoon paprika
4 (4-ounce) tilapia fillets
1 ¼ cups pineapple tidbits canned in natural juice
¼ cup chopped onion
¼ cup chopped plum tomato
1 ½ Tablespoons rice vinegar
2 teaspoons chopped fresh cilantro
4 lime wedges

Directions:
Preheat broiler on HI. Combine olive oil, cumin, and paprika in small bowl and coat evenly on fish.
Arrange fish on baking sheet and broil for 7-10 minutes or until fish flakes easily with fork.
Combine pineapple, onion, tomato, vinegar, and cilantro in large bowl, stirring gently. Serve pineapple mixture on fish, top with fresh squeezed lime, and enjoy!

Lifestyle Tips:
Tilapia is a low total fat, low saturated fat, low calorie, and low sodium option that is rich in protein to help you perform your best. It is also an excellent source of phosphorus, niacin, selenium, vitamin B12, and potassium – minerals needed for energy production. The broiled Tilapia can be replaced with another type of lean protein such as chicken or even pork tenderloin if you are not fond of fish.

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Almond-Coconut Rice Pilaf Yield: 6 servings
Serving size: ½ cup
Prep Time: 30 minutes

Ingredients:
¾ cup uncooked whole grain Basmati rice
1 ½ cups unsweetened vanilla almond milk
3 Tablespoons flaked coconut
3 Tablespoons sliced almonds

Directions:
Combine rice, almond milk, coconut, and almonds in a saucepan.
Bring to a boil; cover, reduce heat, and simmer 30 minutes or until rice is tender.
Fluff with fork & serve!

Lifestyle Tips:
This is an extremely simple and nutritious recipe that provides the essential nutrients needed when training for the big event. Whole grain Basmati rice is a good way to keep the complex carbs, that are needed to build up glycogen stores, more interesting than the same ‘ol brown rice or whole wheat pasta. Sweeten this dish naturally with some vanilla almond milk and flaked coconut for a uniqe taste packed with beneficial monounsaturated fatty acids and a dose of energy-boosting potassium for the big event.

A full marathon is 26.2 miles. A triathlon requires the best of your swim, biking and running skills. Sound scary? It’s not necessarily the destination that makes these feats so incredible. Training for these types of events can teach you a lot about your physical and mental strength and endurance. If you think you want to break out of the elliptical trainer mold and reach a whole other level of fitness, do your research, make the commitment and begin training early!

If you think a marathon is the endurance challenge for you, running for a charity organization is a way to help those in need or less fortunate while challenging yourself to accomplish a feat you may have never thought possible. Fitness Formula Clubs has partnered with Bright Pink as their official marathon training partner.  bebrightpink.org is a nonprofit organization that exists to enlighten and empower young women to take control of their breast and ovarian health by providing education, support and a sense of community for a better, brighter future. Contact Wendy Avner at wendy@bebrightpink.org for details on fundraising and program details.

If the variety of a triathlon peaks your interest, you might consider working with a local training group like Fitness Formula Club’s Tri-Monster™ program. Here you can get in triathlon-shape with the support of your peers. If you’re not sure if you’re ready to do the real thing, Tri-Monster™ can also be a great test to see whether or not it’s for you. The program offers 2-3 weekly group workouts, swim stroke analysis, bike performance testing on Computrainers and educational workshops on anything and everything fitness and health! Check it out at: http://ffc.com/trimonster/. TriMonster is also the official training partner for T2EA – you can check out their info at: http://www.t2ea.com/.

Along with the hard work you put in training for the big day, you should most definitely be training to sustain a healthy body for after the event. Try to include at least 1-2 cross-training days into your week. Cross-training can be a gym boot-camp, interval-training or moderate to vigorous strength training. It is important to maintain the strength of your legs, hips and core to prevent injury from wear and tear. Also, adding some barefoot balance training can help keep the muscles in your feet strong and agile. Strong feet help prevent injury due to over pronation or supination or from any instability in the terrain you encounter.

Start slow, train smart and revel in the experience of tackling something new that scares you!

CHICAGO (January 2012) – Fitness Formula Clubs (FFC or ffc.com) has partnered with Bright Pink as their exclusive training partner for the 2012 Bank of America Chicago Marathon! Joining FFC and Bright Pink is nationally recognized fitness expert, Andrea Metcalf, who will participate in FFC’s four-month marathon training program and run as part of the Bright Pink team.

This is the second year FFC and Bright Pink have partnered for the Chicago Marathon, which takes place on Sunday, October 7, 2012. This will be Metcalf’s first year partnering with the two and will be the first marathon that she will run.

“Although fitness is my life, I am not a runner,” says Metcalf. “But running a marathon which means something more than just me was an opportunity I couldn’t pass up. I support Bright Pink’s cause and hope to show others that you don’t have to run every day to join this training program and achieve your goals.”
Members of ‘Team Bright Pink’ will receive a four-month training program at participating Fitness Formula Clubs from FFC’s top Personal Trainers and Fitness Instructors, including FFC Regional Director Scott Lewandowski, a 33-time Marathon veteran.

Team members can sign up through Bright Pink beginning January 1. There is a $900 fundraising minimum which includes FFC’s Marathon Training program, which includes strength training, Yoga, Pilates, nutrition seminars and injury screenings in addition to weekly runs. Team members will choose one of three FFC Clubs as their “home” Club at which to train. These include FFC Union Station at 444 W. Jackson Blvd, FFC Gold Coast at 1030 N. Clark Street or FFC East Lakeview at 3657 N. Pine Grove. The program is set to begin on Monday, June 4.

“We are very excited about working with FFC again, and look to continue our great success together,” said Lindsay Avner, Team Bright Executive Director. “We will have a lot of first-time marathon runners, and we know they will be very well-prepared for their first Chicago Marathon come October after training with FFC.”
Money raised for Bright Pink helps the organization support their mission of enlightening and empowering young women to be proactive with their breast and ovarian health. Financial contributions are also tax deductible.

For more information on FFC’s marathon training program contact Joy Miles at jmiles@ffc.com.

For more information on Team Bright Pink, please contact Wendy at wendy@bebrightpink.org or visit http://www.teambrightpink.org.

For more information about Andrea Metcalf, contact Andrea at am@andreametcalf.com or visit andreametcalf.com

About Fitness Formula Clubs
Established in 1984 by Founder and CEO Gale Landers, FFC owns and operates twelve upscale, mid and large size multi-use health, sports, fitness, and spa centers in the Chicago area. The company also provides corporate wellness programs, health and nutrition education, the healthy lifestyle CONNECTIONS magazine, signature group exercise programs, and numerous individual and group training initiatives. Each Chicagoland location is dedicated to supporting the local community, and equipped with state-of-the-art cardio and weight training equipment, signature group exercise classes, personal training, nutrition counseling, spa services, massage therapy, and many customized fitness programs. FFC is recognized by the fitness industry for creating a distinct member experience. For more information, please visit ffc.com.

About Bright Pink
Bright Pink is the only national non-profit organization with an exclusive focus on the prevention and early detection of breast and ovarian cancer in young women. With ten chapters nationwide, nine diverse educational and support programs and a network of more than 50,000, Bright Pink arms young women with the options, tools, support and resources to take control of their breast and ovarian health. We empower them with knowledge, options and a great attitude and offer companionship and empathy for a better, brighter future. More information: BrightPink.org.

About Andrea Metcalf
Andrea’s ‘inspiring and approachable personality has helped build her reputation as a nationally known fitness expert among the viewers who watch her on the NBC Today Show, readers of the Oprah.com, and weekly NBC and BETTER TV segments, to the members who jam pack her classes, to her clients, readers and fans. Andrea holds a BS in Exercise Science and has grown her career learning each new fitness craze as it came along from aerobic dance to Pilates as well as created many programs of her own including Paws-ilates, Sit-iltes and Live-ilates featured on Oprah’s website. Over the years, Andrea has written numerous articles on health and fitness. She is a national fitness presenter, motivational speaker and has a series of fitness DVD’s called PainFree, Pt-2-Go and three new geared towards aging Americans staying active called, Keeping Fit Cardio, Pilates, and Strength.  Her book, “Naked Fitness” hits shelves winter of 2010 promising to be a new way to align, walk and eat your way to feel great in your own skin.

# # #

MEDIA CONTACTS:
XA, The Experiential Agency
Laura Collins I laura@expagency.com I 312.239.2399
Yevi Zhukova I yevi@expagency.com

December 2011 – Following the worldwide success of JUKARI Fit to Fly™, Reebok & Cirque du Soleil offer JUKARI Fit to Flex™, the second innovative workout to come out of the ground-breaking partnership between one of the leading women’s fitness brands and the world renowned entertainment company, to Chicago.

Fitness Formula Clubs in Chicago are now offering JUKARI Fit to Flex complimentary to members and $20 per class for non-members. Classes are available at FFC Gold Coast every Thursday from 6:30 p.m. to 7:15 p.m. and at Union Station on Wednesdays from 11:30 p.m. to 12:15 p.m.

Drawing inspiration from the strong controlled movements performed by Cirque du Soleil artists, this group fitness program is designed to help develop long, lean muscles and powerful core strength. Reebok JUKARI Master Trainers lead the 60-minute classes designed to help enhance flexibility, muscle tone and coordination.

With the use of the specially designed JUKARI Band™, participants are guided deeper into active stretches to help develop long, lean muscles and increase range of motion.

The program challenges participants with high-intensity cardio-specific choreography and stability movements. Choreographed to custom-mixed Cirque du Soleil tracks, this high-energy cardiovascular workout harnesses the freedom of movement through dynamic flexibility.

In early 2008, Reebok and Cirque du Soleil came together to create a fitness program that was unique and specially tailored to women. Together, they embarked on a journey to design an innovative program that would shake up and invigorate a woman’s typical gym routine. The first installment in the long term and ground breaking partnership, JUKARI Fit to Fly™, became a smash success when it launched in February 2008.

Says FFC Trainer Lois Miller, “JUKARI Fit to Flex merges Reebok’s expertise in and passion for women fitness with the stunning theatricality, excitement and innovation of our partner Cirque du Soleil. JUKARI Fit to Flex offers women a group experience at the gym that fuses cardio, powerful strength-training and flexibility group exercise in a unique, dynamic, and challenging way.“

As the creative inspiration behind the project, Cirque du Soleil played a crucial role in creating the program. As Lyn Heward, Creative Director of the Reebok-Cirque du Soleil program says: “This is a true partnership in the sense that each move in the JUKARI Fit to Flex workout has drawn its inspiration from the graceful yet powerful moves that Cirque du Soleil artists create with their bodies. With this goal in mind, we worked closely with Reebok to ensure that each exercise is accessible for all women.”

To date, JUKARI programs are available in over 18 countries and more than 170 fitness clubs worldwide. To find out more, visit www.reebok.com/brand/jukari/.

About Fitness Formula Clubs
Established in 1984 by Founder and CEO Gale Landers, FFC owns and operates twelve upscale, mid and large size multi-use health, sports, fitness, and spa centers in the Chicago area. The company also provides corporate wellness programs, health and nutrition education, the healthy lifestyle CONNECTIONS magazine, signature group exercise programs, and numerous individual and group training initiatives. Each Chicagoland location is dedicated to supporting the local community, and equipped with state-of-the-art cardio and weight training equipment, signature group exercise classes, personal training, nutrition counseling, spa services, massage therapy, and many customized fitness programs. FFC is recognized by the fitness industry for creating a distinct member experience. For more information, please visit ffc.com.

About Reebok
Reebok International Ltd., headquartered in Canton, MA, USA, is a leading worldwide designer, marketer and distributor of sports, fitness and casual footwear, apparel and equipment. An American-inspired global brand, Reebok is a pioneer in the sporting goods industry with a rich and storied heritage in running, training and fitness. A subsidiary of the adidas Group, Reebok operates under the multiple divisions of the Reebok brand, Reebok-CCM Hockey and the Sports Licensed Division. For more information, visit Reebok at www.reebok.com.

About Cirque du Soleil
Cirque du Soleil is primarily a creative content provider for a wide variety of unique projects. In addition to shows, the company, which has its International Headquarters in Montreal, extends its creative talent to other spheres of activity. While maintaining stringent standards of artistic quality and originality, Cirque du Soleil brings to innovative projects the same energy and spirit that characterize each of its shows.

Cirque du Soleil is a Quebec-based organization providing high-quality artistic entertainment. Since its beginnings in 1984, almost 80 million spectators in over 200 cities on five continents have been thrilled by Cirque du Soleil. In 2008, 17 shows will simultaneously be presented around the world. Cirque du Soleil has been the recipient of many prestigious awards, including the Emmy, Drama Desk, Bambi, ACE, Gémeaux, Félix and Rose d’Or de Montreux.

For more information about Cirque du Soleil, visit www.cirquedusoleil.com.
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For experienced triathletes, the Indoor Triathlon Series is the perfect way to maintain their fitness level over the winter and prepare for upcoming triathlons in 2012. No experience? No problem! The Indoor Triathlon allows first time participants to gain the experience without the intimidation factor.

An Indoor Triathlon is similar to the standard outdoor event. It consists of three separate disciplines: the swim, the bike and the run. The only variation is that participants compete in each discipline for a set period of time, then the recorded distance during the swim (15 minutes in the pool), the bike (20 minutes on Lifecycles) and the run (15 minutes on track or treadmill) will be calculated and combined for the final, total distance. Winners will be determined by their total distance covered in all three events and medals will be awarded to first place men and women in both “beginner” and “experienced” categories within the assigned age groups.

Fitness fanatics looking for an even bigger challenge are welcome to take on the TriMonster Triple Series Challenge or push their limits to the extreme with the TriMonster Triple-Double Series Challenge. With the TriMonster Triple Series Challenge, the top overall male and female contestants who compete in three separate indoor triathlons will win a $100 Shoe Certificate and TriMonster Tri Jersey ($75 value), and will also be named the overall Series Champions. Those brave enough to take on the TriMonster Triple-Double Series Challenge and compete in three separate indoor triathlons twice in one day (double division) will be eligible to win a complete TriMonster Tri Jersey and Shorts set ($150 value).

Those who join any of FFC’s Indoor Triathlon training programs will receive a complimentary entry to one of the FFC Indoor Triathlons. Training programs are available at the West Loop, Lincoln Park and Union Station locations.

The event is open to FFC members and non-members alike. FFC members receive a $10 discount towards a single event! To register for the Indoor Triathlon or to sign up for triathlon training, please visit: www.ffc.com/triathlon.

2012 Race Series:
Saturday, January 28th – FFC Oak Park (1114 Lake Street)
Saturday, February 11th – FFC East Lakeview (3657 N. Pine Grove)
Saturday, February 25th – FFC Union Station (444 W. Jackson)
Saturday, March 10th – FFC Gold Coast (1030 N. Clark Street)
Saturday, March 24th – FFC Lincoln Park (939 W. North Avenue)
Saturday, April 7th – FFC West Loop (10 S. Clinton)

About FFC:
Established in 1984 by Founder and CEO Gale Landers, FFC owns and operates twelve upscale, mid and large size multi-use health, sports, fitness, and spa centers in the Chicago area. The company also provides corporate wellness programs, health and nutrition education, the healthy lifestyle CONNECTIONS magazine, signature group exercise programs, and numerous individual and group training initiatives. Each Chicagoland location is dedicated to supporting the local community, and equipped with state-of-the-art cardio and weight training equipment, signature group exercise classes, personal training, nutrition counseling, spa services, massage therapy, and many customized fitness programs. FFC is recognized by the fitness industry for creating a distinct member experience. For more information, please visit ffc.com.

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MEDIA CONTACTS:
XA, The Experiential Agency
Laura Collins I laura@expagency.com I 312.239.2399
Yevi Zhukova I yevgeniya@expagency.com I 312.239.2330

The program, taking place between Monday, January 16th and Friday, February 24th, is a simple and quick way to shed those hard to lose, but easy to gain holiday pounds! The top male and female participant at each club with the highest percentage weight loss in six weeks can win a variety of great prizes such as FFC apparel, personal training or Pilates packages!

In addition to the amazing prizes, the Lose to Win program includes great support to assist participants on their six week weight loss journey. Contestants can attend two complimentary strength/cardio workouts per week and a nutrition lecture to keep their diets healthy as well. Also, participants who attend weekly weigh-ins are entered in a drawing to win FFC gift cards, local vendor gift certificates and FFC services!

“Last January, I was feeling bloated and was unhappy with most of the pictures that came back from friends who were at my New Year’s party.  I determined that I needed to make some serious dietary changes and boost my work out, specifically my cardio routine,” Kirk Miller, 2011’s Lose to Win Champion, says. “At the same time, my trainer started talking to me about the 6-week ‘Lose to Win’ challenge.  I enrolled and told him, ‘I AM GOING TO WIN!’  I lost 22LBS in 6 weeks, and won the raffle for complimentary personal training sessions.”

Members and non-members alike are welcome to join, but must sign up by January 21st by visiting ffc.com/store or at the activities desk of all FFC locations. The cost is $49 for members and $99 for non-members.

About Fitness Formula Clubs
Established in 1984 by Founder and CEO Gale Landers, FFC owns and operates upscale, mid and large size multi-use health, sports, fitness, and spa centers in the Chicago area. The company also provides corporate wellness programs, health and nutrition education, the healthy lifestyle CONNECTIONS magazine, signature group exercise programs, and numerous individual and group training initiatives. Each Chicagoland location is dedicated to supporting the local community, and equipped with state-of-the-art cardio and weight training equipment, signature group exercise classes, personal training, nutrition counseling, spa services, massage therapy, and many customized fitness programs. FFC is recognized by the fitness industry for creating a distinct member experience.

# # #

MEDIA CONTACTS:
XA, The Experiential Agency
Laura Collins I laura@expagency.com I 312.239.2399
Yevi Zhukova I yevi@expagency.com

Yield: 8 servings
Serving size: 1 cup salad
1 cup veggies, 5 crackers
Prep Time: 10min

Ingredients:
8 ounces tuna packed in water
¼ cup 0% Plain Greek yogurt
¾ cup sliced grapes
1/3 cup sliced almonds
¾ cup chopped carrots
¾ cup chopped celery
2 cups baby carrots
2 cups red pepper strips
25 whole grain crackers

Directions:
Mix tuna, mayo, grapes, almonds, carrots, and celery gently together in a bowl and chill.
Portion out ¾ cup tuna salad to enjoy with baby carrots, peppers, and crackers!

Nutritional Information:
Serving size (265g)

Amount Per Serving:
Calories: 360 / Calories from Fat: 100
Total Fat: 11g – 17% Daily Value
Saturated Fat: 1/5g – 8% Daily Value
Trans Fat: 2.5g
Cholesterol: 15mg
Sodium: 400mg – 17% Daily Value
Total Carbohydrate: 44g – 15% Daily Value
Dietary Fiber: 5g – 20% Daily Value
Sugars: 13g
Protein: 18g
Vitamin A: 240% • Vitamin C: 140%
Calcium: 6% • Iron: 10%

Lifestyle Tips:
Did you know that only coffee and sugar exceed tuna sales per foot of shelf space in US grocery stores? This is probably because it is so low in fat and high in protein. It is also rich in Omega-3 fatty acids, which some research suggests can help to curb cognitive decline and inflammatory disorders. Lucky for us, it is also delicious! Tuna is a great part of a healthy diet, especially if you are trying to lose weight. It is a lean protein that is filling and tastes great in salads. Strip the fat from this recipe by using 0% plain Greek yogurt instead of mayo; you’ll be shocked at how close it tastes to the original. Lastly, cut back on those carbs by trading in the bread for extra veggies and a just a few whole grain crackers for the crunch. Enjoy!

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Turkey Chili
Created By: Jennifer Ventrelle MS RD CPT

Yield: 8 servings
Serving Size: 1 cup
Prep Time: 60 minutes

Ingredients:
2 pounds 93% lean ground turkey
1 Tablespoon ground cumin
1 Tablespoon ground paprika

1 Tablespoon olive oil & cooking spray
4 garlic cloves, minced
1 Tablespoon dried rosemary
¼ cup chopped onion
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
1 medium orange bell pepper, diced
½ cup carrots, diced
½ cup broccoli, diced
½ cup cauliflower, diced
1 cup low sodium kidney beans
16 oz can low sodium diced tomatoes
1 cup low sodium chicken broth
Pepper to taste
½ cup reduced-fat shredded mozzarella cheese

LOVE BETTER Directions:
Place ground turkey in pan, season with cumin & paprika, & heat until thoroughly browned.

Heat 2 teaspoons olive oil in pan & sauté garlic, rosemary, and onion until onions are translucent.

Add bell peppers, carrots, broccoli, and cauliflower and sauté for 15 minutes. Spray cooking spray and/or add water to veggies if more moisture needed.

Transfer sautéed veggies into pot on medium heat and add cooked ground turkey, kidney beans, tomatoes, and chicken broth.

Bring to a boil. Reduce heat, cover pot, and simmer for 45 minutes, stirring occasionally. If more “soup-like” chili is desired, add 16 oz extra water during simmer process.

Add pepper to taste, sprinkle with 2 Tablespoons reduced-fat cheese & enjoy!

Nutritional Information:
Serving size (331g)

Amount Per Serving:
Calories: 210 / Calories from Fat: 40
Total Fat: 4.5g – 7% Daily Value
Saturated Fat: 1g – 5% Daily Value
Trans Fat: 0g
Cholesterol: 50mg
Sodium: 160mg – 7% Daily Value
Total Carbohydrate: 13g – 4% Daily Value
Dietary Fiber: 3g – 12% Daily Value
Sugars: 5g
Protein: 33g
Vitamin A: 50% • Vitamin C: 70%
Calcium: 8% • Iron: 15%

Lifestyle Tips:
Beans, beans, they’re good for your heart! This recipe is a healthy twist on traditional chili, made with higher-fat ground beef and high sodium products such as canned beans, salsa, chicken broth, and chili seasoning. Using low sodium canned beans, and adding veggies such as peppers and tomatoes will provide fiber to fill you up and make you feel satisfied; a great strategy if you are trying to lose weight. Use low sodium versions of chicken broth, tomatoes, cheese, and salt-free dried herbs and spices to protect your blood pressure.

With all the holiday craziness, it’s best just to wait until the New Year to start a new workout and diet plan …right? Don’t be fooled. Losing weight and staying fit should not be something you do seasonally. In order to keep your waistline slim year round, try these tips to keep you looking and feeling good!

#1) Become BFF’s With Fruit and Vegetables:
There are several good things about getting your five to thirteen servings (or 2.5-6.5 cups) a day. Filling half your plate with fruit and veggies at every meal will fill you up on less calories partly because of their high water content. Add in high in fiber, folate, potassium and vitamins A and C and they’ll help better your immune system, aid digestion and keep your energy up.

#2) Update Your Cardio
If you always do the same cardio workout at the same intensity, you’re going to get the same result. Try increasing the intensity on your favorite machine, try a new class or try working out with a different instructor. If you mix it up every 4-6 weeks and work out consistently, you should see a positive change in your body.

#3) Strength Train Right
Maybe the first time you walked into the gym was in high school gym class or maybe it was yesterday, but if you’re not sure how to use the equipment, ask a trainer. If you know how the equipment works but aren’t sure where to begin, start with what your goals are for that day. If it’s legs, do legs first when you’ll have more energy to do each move completely. Aim for 2-3 full-body strength workouts a week. As an added bonus, one pound of muscle burns approximately 30-50 extra calories a day! And remember, FFC offers the ActivTrax strength-training program COMPLIMENTARY at all Clubs if you need specific guidance!

I would describe myself as “quietly competitive”. Most people who are extreme competitors really like to get in your face about it. I am much more laid back, so it would surprise most to hear of my need to win! That’s why when FFC’s Lose to Win was offered to employees this year, I knew before day one that I would walk away in first place.

As a child and through my teenage years I kept myself in decent condition by being involved in athletics. While in high school, it became clear that football was my strongest sport, where my focus as an offensive lineman was adding as much bulk as possible. Trying to add this bulk was fine when you have practice or conditioning every day of the year, but it led to some poor eating habits. By the time I graduated, I weighed 230 pounds, but I was in excellent shape.

When the college years came along, I was able to maintain a workout routine as a freshman, but that eventually went by the wayside. Beer, late night pizza, and a sedentary lifestyle took over. By the end of college I had packed on 25 pounds, and I no longer had a solid, athletic build.

After college, I accepted a job offer in Chicago. I spent the entirety of my 20’s enjoying the food, nightlife, and fun that Chicago is known for. I would go on the occasional diet, and get in physical activity from time to time, but as with most 20somethings, my health was not of major concern. By the age of 30, I weighed in the 270’s.

In April 2008 I accepted my current position with Fitness Formula Clubs. Immediately, working out became part of my daily routine, and I took advantage of having clubs near my home and near our corporate office. My workouts mainly consisted of light cardio and some strength training. Weight loss wasn’t a specific goal at that point in my life, but at least this activity offset any further weight gain.

In February of 2010 I decided to give personal training a try. I began working out twice a week with Latee Bauswell at our Union Station club. The thing I like best about working with a trainer, is that he pushes me to do different activities that would not be part of my normal workout routine. Almost immediately I saw results in my overall level of fitness, but weight loss was still not a focus for me.

Towards the end of 2010 I was out shopping with a friend. After experiencing trouble finding a pair of pants in my size, I made the decision that it was time to lose some weight. I wasn’t sure exactly what I wanted to weigh, but dropping down a size seemed like a good goal. I knew that the Lose to Win competition was coming shortly. It seemed like perfect timing to go on a diet.

Immediately, I switched from the low impact elliptical machine to the treadmill for more of a challenge in my cardio workouts. I had never been a runner, but my overall level of fitness was improving, and running seemed like the next logical step. At the time I was able to go for a mile or so before my legs would tire…things would certainly change!

January 14 was the weigh-in date for the 2011 FFC Lose to Win competition. Employees were not eligible for any of the prizes, but I was more interested in the spirit of competition as motivation to drop a few pounds. After eating a rather large lunch, and making sure I was fully hydrated (some would call it water-logged) I made my way over to the club. That afternoon the scale read 279.7. I must admit, even with the huge lunch and all the water, 279.7 was a shocking number.

For the next six weeks I continued to workout with Latee twice a week and continued with my newly-found running regimen. From an eating standpoint, my approach was simple: limit my daily caloric intake to somewhere around 1500. I knew there would be days where I would go way over, but having that number in the back of my mind at all times was the number one factor in the entire weight loss process. I began charting my weight on a weekly basis, and keeping a log of my running distances.

February 25 was the final weigh-in. I was down to 251.7, 28 pounds lost, 10% of my overall body weight. This put me in the weight range of when I moved to Chicago. Not bad, but 28 pounds wasn’t too much of a struggle, why not shoot for another 20 and come close to my high school weight?

Another twelve weeks flew by, and I had reached 230.6 by May 20. Now that I was down to what I weighed in high school, I noticed a significant difference from actually being in high school: the body of a 230lb 33 year old is a lot different than the body of 230lb 18 year old. Maybe 215 was a better weight?

Around this time I also noticed a significant increase in my endurance. One day in May after running 3.5 miles on the treadmill, I wondered to myself if I could handle a 5K. Little did I know at the time that 5K is actually only 3.1 miles. I had become a runner by accident! A month later a friend of mine convinced me to run a half marathon in August. The running thing had become official.

Continuing to drop weight on a weekly basis made the running much easier. I blew by 215 by the 4th of July. From there, breaking the 200 pound barrier seemed like the next logical step, which happened by Labor Day. During July and August I participated in a few 5K races. I also completed the half marathon with no issues, and a remarkably good time (2:04) considering that 6 months prior to that I weighed 279 pounds and couldn’t run more than a mile.

As I dropped below 200 weight class, an even 100 pound total loss seemed obtainable, and a pretty good place to end up. Thank goodness, I reached that goal on November 9, weeks before Thanksgiving! I realize that keeping this weight off will not be easy, but I believe I now have the habits in place in order to do so.

Keep in mind that this all happened by doing two simple things: 1) working out slightly more intensely and 2) knowing the nutritional information of what I was eating. I am proud to report that over the holiday season I have maintained my weight loss, and am looking forward to a few more half marathons, and POSSIBLY even a full marathon in 2012. My competitive nature is driving me to improve times in every race I participate in.

So, if you are in the same place I was a year ago, FFC and Lose to Win is a great place to start changing your life for the better.