The Body Club News. Ali Carlson & Madi Fisher. Ethan Armstrong

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Sabrina Walker
5 years ago
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We congratulate them on earning scholarships to Eastern Illinois University to play Division I Soccer. Madi said it was her goal since 5th grade to play Division I college soccer.

Her favorite Body Club exercises are power cleans and front squats. She says The Body Club pushed her ahead of her competition while improving her strength and flexibility.

Ali said training at The Body Club has helped her develop more strength which gave her advantage over the other girls since she is one of the smaller players, but it also help her competitive drive

Her favorite Body Club exercises are the Olympic lifts and complexes because they challenge her the most. Make sure you go out and support these new Lady Panthers next season!

1 The Body Club News S P R I N G Welcome to the Spring edition of The Body Club Newsletter! We have the best clientele and we are very thankful for and appreciative of every one of you! Thank you for your continued support! Ali Carlson & Madi Fisher Ali Carlson and Madi Fisher are two of our athletes that have been in our sport performance training program for the past 3-4 years. We congratulate them on earning scholarships to Eastern Illinois University to play Division I Soccer. Madi said it was her goal since 5th grade to play Division I college soccer. EIU was one of her top choices and is proud to become a Panther. She is excited to get to know her teammates and coaches. She plays forward or midfield. Her favorite Body Club exercises are power cleans and front squats. She says The Body Club pushed her ahead of her competition while improving her strength and flexibility. Ali said it was also her plan to play college soccer. She said her cousin, Jessica, inspired her to play Division I sports. Ali said training at The Body Club has helped her develop more strength which gave her advantage over the other girls since she is one of the smaller players, but it also help her competitive drive as well. Ali usually plays forward or midfield. Eastern Illinois University was her #1 choice of colleges to play for. Ali likes to exercise and likes challenges. Her favorite Body Club exercises are the Olympic lifts and complexes because they challenge her the most. Make sure you go out and support these new Lady Panthers next season! Training here at the body club exceeded my expectations and has allowed me to have the success I wanted. It has given me an opportunity to play in the NFL. -Ethan Armstrong Ethan Armstrong Updates Ethan had his NFL Pro Day March 5th, He worked out in front of scouts for all 32 NFL teams. Body Club trainers, Morgan Kemp, Frank Benik, and James Di Naso were there to help Ethan prepare for his big day. He did very well and several teams are interested in him. He will continue to train at The Body Club until the NFL Draft. Ethan plans on returning to The Body Club for his off season training after the 2014 NFL season ends.

P A G E 2 Charleston High School Football Update The Charleston High School Football team continues their offseason training under the guidance of Frank Benik and intern assistant, Kyle Whircher.

The results were very positive and the team continues to improve their strength and power for the upcoming football season.

Many of the players are lifting more weight than they ever have. Their agility and flexibility has also improved since the program has started. Keep up the great work guys!

Feel free to stop in and fill out a form and drop it in the suggestion box. All suggestions are anonymous, so please let us know The Body Club wants your feedback.

2 P A G E 2 Charleston High School Football Update The Charleston High School Football team continues their offseason training under the guidance of Frank Benik and intern assistant, Kyle Whircher. Program design and monitoring is being done by Body Club Coach James Di Naso. In early February, the team did their preperformance testing. The results were very positive and the team continues to improve their strength and power for the upcoming football season. In early June, the team will start their pre-season conditioning program to compliment their strength power program they have been following the past 4 months. Many of the players are lifting more weight than they ever have. Their agility and flexibility has also improved since the program has started. Keep up the great work guys! We are excited for Fall season! Suggestion Box ments on how we can better service your needs. Your feedback is very important to us. Feel free to stop in and fill out a form and drop it in the suggestion box. All suggestions are anonymous, so please let us know The Body Club wants your feedback. We hope we are fulfilling your needs, but we understand there is always room for improvement. Soon you will see a red suggestion box on the counter by the front door. We welcome any suggestions or comhow we can improve our services. Improve your kid s athletic performance with Sports Performance Training Athletes will develop the fundamentals including... Flexibility Speed Power Agility Strength Movement skills Sign up before June and receive a free body club t-shirt!! Phone: (815) Sport Performance Training Summer Sports Season is here! Monday, Wednesday, Friday 4:00-5:30PM All ages & all sports! T H E B O D Y C L U B N E W S

Featured Client Marge Lanman P A G E 3 When you think you have thrown in the towel and called is quits, think again.

Marge Lanman, who is 90 years old, has been doing one-on-one personal training sessions with The Body Club for about a year now.

Marge does not like to miss any sessions and has seen many improvements in her mobility, energy levels, and less stiffness in her joint since she has started training with Morgan.

They start with a dynamic warm up in her chair that includes range of motion and flexibility exercises.

These exercises vary from room to room to help with everyday movements around the house. Marge then performs various resistance band strength exercises.

Getting in and out of the car, going up and down the stairs are much easier since I have started training with Morgan - Marge Lanman Get that summer body you want!

3 Featured Client Marge Lanman P A G E 3 When you think you have thrown in the towel and called is quits, think again. Our featured client this season is our most unique client of them all. Marge Lanman, who is 90 years old, has been doing one-on-one personal training sessions with The Body Club for about a year now. Body Club trainer, Morgan Kemp, comes to Marge s home four days a week Monday through Thursday. Marge does not like to miss any sessions and has seen many improvements in her mobility, energy levels, and less stiffness in her joint since she has started training with Morgan. Her son, Mike Lanman, is the member of The Body Club and was the one who suggested personal training for Marge. Her sessions usually last for about 30 minutes. They start with a dynamic warm up in her chair that includes range of motion and flexibility exercises. Then the training progresses to functional balance work that includes a balance belt and/or walker. These exercises vary from room to room to help with everyday movements around the house. Marge then performs various resistance band strength exercises. Morgan says Marge has become a second mother to her and admires her advice. Marge s favorite exercise is her stationary bike that she rides for 15 minutes. Getting in and out of the car, going up and down the stairs are much easier since I have started training with Morgan - Marge Lanman Get that summer body you want! Sign up for our 0ne-on-one personal training services before the end of May & get a free fitness assessment! Call for a free consultation! Located on the Charleston Town Square Phone: (815) The Body Club Client Outing The Body Club is looking for fun ways to stay connected to their clients. We have a great clientele that is fun, energetic, and outgoing. So we thought karaoke would be a great way to get out of the gym and have a little fun with some good company. If you are a Body Club client, be sure to check your for details about our karaoke night out. With lots of drinking (water only!), Lots of food (healthy, of course!), and hopefully lots of singing. T H E B O D Y C L U B N E W S

W I N T E R 2 0 1 4 P A G E 4 Jen s Nutty Chicken Tenders Recipe Try this healthy, oven fried version of the classic batter-dipped, deep fried chicken fingers.

almond flour ¼ cup pecans or walnuts 1 ½ teaspoons paprika ½ teaspoon garlic powder ½ teaspoon dry mustard sea salt and freshly ground pepper to taste 1 tsp.

Set a wire rack on the baking sheet and wipe coconut oil from a paper towel or your finger around the rack where the chicken will be placed. 2.

paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish. 3.

4 W I N T E R P A G E 4 Jen s Nutty Chicken Tenders Recipe Try this healthy, oven fried version of the classic batter-dipped, deep fried chicken fingers. Ingredients: Coconut Oil ½ cup sliced almonds and 1 ½ tbsp. almond flour ¼ cup pecans or walnuts 1 ½ teaspoons paprika ½ teaspoon garlic powder ½ teaspoon dry mustard sea salt and freshly ground pepper to taste 1 tsp. extra-virgin olive oil 4 large egg whites 1 pound chicken tenders Cooking Instructions: 1. Preheat oven to 475 degrees. Line a baking sheet with foil. Set a wire rack on the baking sheet and wipe coconut oil from a paper towel or your finger around the rack where the chicken will be placed. 2. Place almonds, pecans/walnuts, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish. 3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the nut mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack. 4. Bake the chicken tenders until golden brown, crispy, and no longer pink in the center. Approximately 20 to 25 minutes.

5 Appalachia Mountain Food Drive Body club trainers James Di Naso and Frank Benik are planning a trip this year to the Appalachia Mountains. They want to bring food to the needy in that area. Details about donations and food collection will be made available as the plans develop. Thank you in advanced for your support! P A G E 5 Guess Who? Match the trainer to their baby picture! T H E B O D Y C L U B N E W S

certificates available! 618 JACKSON AVE.

com/thebodyclub Feel FREE to forward this

Instructor Jennifer Carter Personal Trainer/

6 Give the gift that keeps on giving! Personal Training and Sport Performance gift certificates available! 618 JACKSON AVE. Charleston, IL Phone: (815) Website: Facebook: Feel FREE to forward this newsletter to anyone who may be interested or could benefit from it! James Di Naso Personal Trainer/Group Fitness Instructor Jennifer Carter Personal Trainer/ Group Fitness Instructor Morgan Kemp Personal Trainer/Group Fitness Instructor Jeff Willardson Personal Trainer Stephanie Zoch Personal Trainer/Group Fitness Instructor Frank Benik Personal Trainer/Group Fitness Instructor

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Diabetes Friendly Meal Plan Welcome to my Diabetes-Friendly Meal Plan Thank you for downloading my Diabetes-Friendly Meal Plan, I hope you enjoy it. The plan is based on recipes I make and enjoy myself.