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Spring in 2 shape

Spring in 2 Shape

Grab a partner and sign up now to win a free month of classes or TTF bucks to be used towards personal training or merchandise.

Sign up by April 27th.

You and your partner will accumulate points throughout the month, at the end of the month the team with the most points wins.(Not a member? Join for the month of May for $89) Here’s what you could win:

1st place – Free month of unlimited classes or $260 TTF bucks to be split amongst your team.

2nd place – $60 gift card each (Nike, Nail salon, Massage Envy) or $60 each TTF bucks.

3rd place – $25 gas card each

*in case of a tie the winner will be picked randomly and the runner up will get 2 free shirts or $50 TTF bucks.

You get points by attending classes with your partner. Both team mates must be present in class in order for points to count.

Other than classes here is how you can accumulate points:

Post and tag us on facebook – 1point per person (2max)

Post and tag us on Instagram – 1point per person (2max)

Refer a new friend 2 points per person

Dress up for a theme spin ride – 2 points per team

Purchase a 45min tandem session ($25 each) – 4 points per team

There is a 5 point max per day, and points may not be carried over.

Class points are per team (ex, Butts and Guts = 1 point if both partners attend class you earn 1 point)

You can accumulate points starting May 1st until May 31st

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Loyalty Rewards Membership!

I’d like to take this opportunity to thank you for your loyalty and commitment. You’re an important part of The Training Floor community, and we value you tremendously.
8 years ago we transformed the fitness landscape, setting the standard for high-performance living. To this day, we have continued to drive results and foster innovation in an effort to help our clients maximize their potential.
At The Training Floor, We know the importance of having a strong steady and above all loyal client base. Your strength and commitment to us walk hand and hand with your performance as well as your results. As a loyal unlimited member to The Training Floor we want to welcome you to our Loyalty Rewards Program.
As a Loyalty reward member you will receive $30 off of your monthly membership for every friend or family member you have join our special $129 a month membership rate. The program is designed to lower your rate by $30 per member you get to join for as long as they stay.
Outlines and rules:
You must become an unlimited member to refer someone.
Unlimited memberships will be lowered $30 per month for as many as people as you can bring. (you could have a free membership)
Unlimited members will receive $30 off for as long as the people you refer continue.
All new members must register with mindbody first and report to the front desk with you for their first visit.
The cost for each new member is $129 per month and is an open-ended contract that takes 30days to cancel.
The new member must be someone who has not been with us for the last 30 days.
This program is scheduled to start ASAP and will remain as long as you are a member.
We sincerely appreciate your passion and dedication, and we’re proud to serve you and fellow members. If there is any question about this new program, please don’t hesitate to reach out to me.
In good Health,
Ray Boyd
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Eat Slow for Weight Loss

What can you do to slow down your eating pace?

1. Eat real food. While soft white bread is very chewable, it goes down fast and makes it easy to consume more. Whole grain bread requires more work. In general, “fast food” is made to be easy to eat without much effort.

2. Eat your fruits and vegetables, don’t drink them. Smoothies are very popular, but drinking down your meal is the fastest way to ingest excess calories. Chewing an apple or an orange is going to take more time.

3. Eat with company to slow down. You’ll talk, laugh, and be more polite than if you’re eating on your own in front of the TV or computer. Of course, this can backfire if your meal companions are eating unhealthy food.

4. Use smaller utensils. Smaller spoons make for smaller bites. Is that the secret of people who eat with chopsticks?

5. Allocate enough time for your meal so you won’t have to rush.

Are you a fast eater or a slow eater?

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The Top 10 Whys and Hows of Keeping a Food Diary

Of all of the behaviors a person might adopt to help them with weight management, perhaps none is more powerful than keeping a food diary. Unfortunately, to date, food diaries have proven themselves to be both misunderstood and misused. Here then are the top 10 whys and hows of keeping one and staying sane.

1. Food diaries are about guidance, not judgment. A food diary isn’t meant to tell you if you’re been good or bad, what foods you’re allowed, or how much room is left for dinner. A food diary is there to help guide your next dietary decision, not to make it by providing you with the information you need to make your dietary decisions informed ones.

2. Food diaries offer protection against hidden calories. Calories aren’t intuitive. Meaning you can’t see them, smell them, or taste them. By tracking them you may discover that some meals or foods you love contain far more (and even sometimes less) calories than they’re worth which in turn might lead you to change their frequencies in your dietary rotation.

3. Food diaries burn more calories than exercise – sort of. It’s far easier to not eat calories than it is to burn them. Figure it takes most people nearly an hour of vigorous exercise to burn 500 calories. Those same folks can likely find, trim and remove 500 daily calories from their diets by keeping a food diary – an effort that will take 5 minutes at most.

4. Food diaries will double your weight loss. Or perhaps even triple it if you’re great at it. Studies on food diarizing demonstrate that those who keep them lose twice as much as those who don’t. Of course those studies’ results lumped everyone together and it wouldn’t be at all surprising to learn those who kept the most complete and accurate food diaries lost even more comparative weight.

5. Food diaries must be complete to be useful, and the best way to ensure they are is to record your choices as you eat them. Studies on people trying to “recall” what they’ve had reveal that most of us forget – portions, choices or both – and yet none of us think we’ve forgotten anything (as that’s the very definition of forgetting). Given how easily the Fooducate app makes record keeping, there’s really no reason not to keep yours as you go.

6. Food diaries also must be accurate to be useful. The fact is, our eyes aren’t very good at weighing and measuring. Invest in some kitchen measures (spoons, cups, a digital scale) and use them, but remember that they’re there to tell you how much you decided to have, not how much you’re allowed – don’t let yourself get pushed around by a cup.

7. Food diaries are great tools for investigation. If you’re trying to determine whether or not you have specific food intolerances, or why some days you’re ravenous and others not, using the note section in your tracker can allow you to identify dietary patterns and choices that in turn matter to your health, well-being and dietary control.

8. Food diaries can replace your frustrating scale. The fact is, a scale is also a food diary – just a bad one, as it not only tracks calorie balance, but also measures constipation, clothing, and water retention. At the end of the day, if you keep a careful food diary, and your calories are where you think they should be, you won’t need a scale to know how you’re doing.

9. Food diaries serve as a shield against “Mindless Eating” – the strange but true phenomenon that has been proven to lead people to put more food on larger plates, pour more cereal from bigger boxes, and eat more of a product with a healthy sounding claim or label. While a large plate or box might fool your eyes, they can’t fool your diary.

10. Food diaries are what make habits form in that every single time you use your food diary you’ll be reminding yourself of all of those things you’re trying to change, and repeated conscious reminders are the building materials required for the formation of new habits.

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Avoid these Four Fad Diets

Please do yourself a favor – do not fall prey to these schemes. Just like cults, these “diets” suck you in with a religious fervor, making false promise. Avoid them at all costs.

1. Juicing cleanses and diets – starving yourself to cleanse your digestive track is wrong on so many levels. First, you’ve got a liver to do that for you. Second, the minute you’re done with the cleanse, your body will be screaming for extra calories. Within a few days you will be back to your original weight. Lastly, juice cleanses may rob your body of important nutrients.

2. Fruitarian diet – perhaps inspired by the Steve Jobs book and movie, this diet is composed of 80% fruit. News flash – there is absolutely too much of a good thing! Too much sugar, and not enough muscle building protein, healthy fats, and essential nutrients.

3. Ketogenic diet – this is an extreme version of a low carb diet that is high in fat and protein to the point that not enough energy is available for proper cellular function. The body starts to break down fats to provide the energy the body needs. But the breakdown also creates “ketone bodies” that can cause ketosis – a condition that can easily lead to life threatening ketoacidosis. Not to mention that this extremely restrictive diet is almost impossible to keep up with for more than a few months.

4. SAD – also know as the Standard American Diet, is an extremely unhealthy way to eat that most of us have taken for granted because it is the norm these days. Going on a low calorie version of this diet won’t do you much good if you eat processed diet foods that are full of artificial ingredients.

Our suggestion for this year is to focus on eating healthy, home made food that is rich in plant based dishes. You will start losing weight, albeit at a slow pace, but you will be able to keep at it for years.

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10 Foods to Eat in 2017

For many dieters, the new year brings renewed fervor to make changes. Often it includes a list of foods to limit and avoid. We want you to start the new year on a positive note, so here is a list of foods we recommend eating more of. Here they are, in no particular order.

1. Plain yogurt. Greek Yogurt is all the rage in diet circles. If flavored yogurt was your big achievement so far, take it up a notch and switch to plain. You’ll reduce your sugar intake by half. Additionally, you’ll avoid all sorts of unnecessary ingredients used to suspend and preserve the fruit inside the yogurt.

2. Berries. Fresh or frozen, berries are rich in antioxidants, sweet and tasty. Add them to salads, smoothies, and yogurt.
3. Sardines. Sardines are a nutrition powerhouse: rich in omega-3 fatty acids, high in vitamin D and B12, and a great source of protein. As an added bonus, there is lots of calcium available from their edible bones. The one caveat – high sodium content. Due to their small size and diet consisting of plankton, sardines do not accumulate heavy metals in their bodies like the big fish do. There is also no fear of stock depletion any time soon. Lastly, sardines are much cheaper than salmon.

4. Avocado. With more potassium than a banana, and the highest protein content of any fruit, avocados are a nutrition powerhouse. There’s no need to fear the fats in avocado, as they are mostly the healthy, unsaturated fats. Add a few slices of avocado to you sandwich instead of mayo, use it in salads to reduce the need for oil, or add it to smoothies for an extra creamy delight.

5. Pulses and Legumes. The United Nations has declared 2016 the International Year of Pulses. If you’re transitioning to a more plant-based diet, these little guys are an important source of protein. Whether beans, lentils, or peas, there are endless recipes and serving variations.

6. Nuts. The perfect snack. Buy them in the bulk section, unsalted. Mix them up. Place in a ziploc bag and keep in your backpack, purse, office drawer, glove compartment, and anywhere you may get the munchies.

7. Peanut Butter. Goes well with so many dishes beyond the classic sandwich. Have a jar available at the office for a very satisfying snack, for example together with apple slices. Choose peanut butter made with just one ingredient: peanuts.

8. Hummus. Full of heart healthy fats, high in protein and very satisfying, hummus has finally made it into American mainstream. Available in multiple flavors, hummus is made from garbanzo beans that are a good source of fiber.

9. Cauliflower. This cruciferous vegetable is making a comeback after years of hiding in the shadow of broccoli and kale. When cooked and soft, it can replace potatoes or rice as a side dish with just a fraction of the carbs.

10. Home-made granola. It takes no more than 5 minutes preparation and 60 minutes in the oven to make your own batch. You’ll never go back to store brought. Promise.

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Being Fat – Not Just Your Fault

A survey recently conducted by researchers at the University of Chicago has found that people view obesity and cancer as the 2 most serious health issues plaguing Americans today.

While cancer is immediately treated by a suite of medical professionals, obesity is often a medical orphan. More than than 35% of people who are obese have not spoken with any health professional regarding their situation.

This is due to a common misconception that obesity can be solved through willpower and that being fat means you are lazy, and therefore there is nothing to speak with a doctor about. This approach is further enforced by the media and, unfortunately, many doctors.

We know today that obesity is caused by a multitude of factors:

  • genetics
  • environmental factors (think aggressive marketing, ubiquitous presence of food)
  • behavioral factors (conditioning to constantly “graze”)
  • other diseases or drugs (some antidepressants lead to weight gain)
  • emotional factors

While it may seem that the cards are stacked against you, understanding reality is always the best way to start thinking of a solution. Many of the environmental factors can be addressed by making changes in the home and workplace. Some of the behavioral and emotional issues can be addressed through work with a dietitian or psychologist.

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Eating Well is NOT Enough, Stress Can Ruin Your Health

Are you eating healthfully but not seeing any results? There may be more at play than just your food. According to research conducted at Ohio State University, people under stress show higher markers of inflammation compared to people who are less stressed.

In a study conducted on 58 healthy women, the effects of previous day stress followed by a high fat meal were studied. Those who ate a meal high in saturated fat had higher levels of tissue inflammation compared to those who had a meal high in unsaturated fats. This is to be expected.

However, when stress was factored in, women under stress had the same high levels of inflammation, regardless of the type of fat they consumed. Inflammation can lead to heart disease and other maladies.

This means that eating healthy is not enough and we need to take care of body in additional ways. Great ways to reduce stress are getting more sleep, exercising, and various meditation techniques.

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A Must-have Breakfast Staple for Every Home

This delicious and affordable staple has been dubbed a “superfood” because of its multiple nutritional benefits:
* high in fiber
* low in sodium and sugar
* helps lower cholesterol
* helps lower blood pressure
* regulates blood sugar levels
* improves the functioning of the immune system
* reduces the risk of diabetes and heart disease.

We’re talking about oats. Now that mornings are cold, serving a hot bowl of oameal for breakfast is a perfect way to get the day started.

An oat is the seed of a cereal grain by the same name. “Oats” or “Oatmeal” are the standard names of the product we buy in the supermarket, but choosing the best one can be confusing due to the many adjectives prefixed to oat products – Steel cut / rolled / quick oats, etc.

Steel cut / Irish / Scottish oats – These oats look like chopped up rice. They have a chewy, nutty consistency and take a long time to cook (15-60 minutes). They contain more fiber, protein, calcium and other minerals than other varieties of oats, but on the downside they do carry slightly more calories and fat.

Rolled / “old fashioned” oats – These look like flat little ovals. They are quicker to cook than steel cut oats, but slower than quick oats. Mueslis and granolas are usually made with rolled oats. (See picture).

Quick oats – similar to rolled oats, but have been cut before being steamed and flattened. They are relatively quick to cook, and are often used in breads and muffins. Nutritionally, quick oats are similar to rolled oats. However, they are digested more quickly, and may not keep you as full for a long time.

Instant oats – These are the fastest cooking oats, because they have been rolled into very thin pieces. While they are more convenient than other oats, you’ll often find them with added flavors and salt. They lose a lot of their nutrition content because of the high amount of processing they have undergone.

Many popular oatmeal brands are made of instant oats with added flavorings and a hefty amount of sugars. Try to avoid these, and buy plain oats. You can add a touch of cinnamon, honey, or chopped fruits and nuts for a filling and nutritious meal.

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More People are Cooking Homemade Meals

One of the reasons sales at fast food joints are dipping is that people are eating more at home. This is the best news we’ve read in a while, even if the reason is related to cost more than it is to health. The prices of food commodities like eggs and produce have come down in the last few years, while eating out costs more each year.

The USDA says that in 2014, after years of climbing, the percentage of meals people ate outside the home reached a peak, and was finally greater than the percentage of meals eaten at home. Eating out makes so much practical sense: it’s fast, clean, convenient, and saves time and worry for many families with 2 breadwinners working longer hours than ever.

But as we all know, the price we pay 10, 20, or 30 years down the road is too expensive.

The health benefits of eating homemade meals are numerous:

  • less fats
  • less sodium
  • less sugars
  • less processed ingredients

The disadvantage is, of course, prep time and cleanup. That’s why becoming an efficient home cook is something everyone should work on. Whether it’s taking cooking classes, being more organized, cooking multiple meals at once for the whole week, or other tricks, find what works for you.

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