New Ways to Use Thanksgiving Leftovers

With all the effort that goes into holiday cooking, you probably have enough for leftovers. If you still have some turkey leftin your fridge, check out some of our delicious, healthy recipes - they will stretch your dollars after all the holiday spending. With only about 144 calories and less than 2 grams of saturated fat per 3-ounce serving, roasted turkey (or chicken) is a great healthy option. Try these easy, healthy recipes featuring cooked turkey or chicken - they're easy on the cook AND the budget!

Also - for Mettler Center members: check out our website for the latest on special holiday hours and changes around the facility in the month of December!

BBQ Chicken Sandwich
Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 1

Ingredients

• 1/2 cup shredded cooked chicken
• 1/4 cup shredded carrots
• 2 tablespoons barbecue sauce
• 1 small whole-wheat sandwich bun
• 1 leaf romaine lettuce

Directions

1. Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Nutritional Facts
324 calories, 7 g fat, 4 g fiber


Sweet Potato Turkey Hash
Prep Time: 45 minutes

Total Time: 45 minutes

Servings: 6 (1 1/4 cups each)

Ingredients

• 2 medium sweet potatoes, peeled and cut into 1/2 inch pieces
• 1 medium apple, cored and cut into 1/2 inch pieces
• 1/2 cup reduced-fat sour cream
• 1 teaspoon lemon juice
• 1 tablespoon canola oil
• 1 medium onion, chopped
• 3 cups diced, cooked, skinless turkey or chicken
• 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
• 1/2 teaspoon salt
• Freshly ground pepper, to taste

Directions

1. Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
2. Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
4. Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.
   

Nutritional Facts
214 calories, 7 g fat, 2 g fiber


Crispy Turkey Tostadas
Prep Time: 35 minutes
Total Time: 35 minutes
Servings: 4 (2 tostadas each)

Ingredients

• 1 14-ounce can petite diced tomatoes, preferably with jalapenos
• 1 medium onion, thinly sliced
• 3 cups shredded cooked turkey or chicken (12 ounces)
• 8 corn tortillas
• 1 avocado, pitted
• 1/4 cup salsa
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro
• 1 cup shredded romaine lettuce
• 1/2 cup shredded Monterey Jack cheese

Directions

1. Position racks in the upper and lower thirds of the over and preheat to 375 degrees.
2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most o the liquid has evaporated, about 15 to 20 minutes. Add turkey or chicken and cook until heated through, about 1 to 2 minutes.
3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey or chicken mixture, lettuce and cheese.

Nutritional Facts
397 calories, 15 g fat, 8 g fiber

Cream of Turkey and Wild Rice Soup
Prep Time: 35 minutes
Total Time: 35 minutesServings: 4 (1 1/3 cups each)

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 cups sliced mushrooms (about 4 ounces)
• 3/4 cup chopped celery
• 3/4 cup chopped carrots
• 1/4 cup chopped shallots
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 cups reduced-sodium chicken broth
• 1 cup quick-cooking or instant wild rice
• 3 cups shredded cooked chicken or turkey (12 ounces)
• 1/2 cup reduced-fat sour cream
• 2 tablespoons chopped fresh parsley

Directions

1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
2. Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, about 5 to 7 minutes. Stir in chicken or turkey, sour cream and parsley and cook until heated through, about 2 minutes more.

Nutritional Facts
354 calories, 9 g fat, 3 g fiber

Ask the Expert: Fitness #1

The Mettler Center Open House is still going on until September 25 so make sure to stop in if you are not a member already (and if you are a member, tell your friends!). There is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join!

This week continues our "Ask the Expert" series. The remainder of the schedule is as follows:

• Week 2 (September 19-23): Fitness
  
• Week 3 (September 26-30): Weight Loss
  
• Week 4 (October 3-7): General Health

If you missed last week, that's okay - just check out our previous posts! These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

As we said last week, let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Fitness #1
Q: I have been avoiding exercise for years. At age 50, is it just too late?

A: Never! Whether you're starting your first exercise regimen or getting back into fitness after a long hiatus, no matter your age, the first step is the most important: tune in to your body. People who are inactive are people who aren't in touch with how their body feels and what it can and cannot do. Start slowly, especially if you have gained weight with age or developed arthritis in your joints.

It is a good idea to check with your doctor before starting any exercise program. you need to know how much exertion is appropriate for your heart and joints. Then ease into exercise to give your body time to get used to movement.

Proper clothing and shoes are essential. Loose garments can trip you up or catch on exercise machines. Tight garments can impede circulation. If you're walking early in the morning or after dark, be sure to wear light colors and reflective gear. And treat your feet to the best pair of walking or running shoes you can afford.

Warming up and cooling down are especially important as we age. You can warm up by walking briskly or by working out at a low intensity on any cardio machine. Cooling down helps your heartbeat to return to its resting rate. Conclude your exercise session by moving at a gentle pace for at least 5 minutes. Drinking plenty of water is vital. If you're moving more, your muscles and joints need extra hydration. Try drinking 4-6 ounces of water for every 15 minutes of exercise. If you're going for a long walk, take a water bottle with you.

Make sure that you're using good form when you exercise to protect your muscles and joints. Group exercise classes can show you the right way to strengthen and tone your muscles without stresses and strains. Check out our complete list of group exercise classes at Mettler Center!

If you work out a home with exercise programs on DVDs, pay attention to how the moves are demonstrated and described. Or consider working with a certified personal trainer - they can often diagnose and correct poor form in a single session.

Gasping for breath is a sign that you're working too hard. Aim instead for a "happy zone." In the happy zone, also known as the cardio zone or fat-burning zone, you're working a little harder than just strolling to the mailbox. You're breaking a sweat and you're breaking with your mouth open so you can get all that oxygen to your muscles. But you're also moving at a pace that you can sustain for at least 10 minutes or longer.

Finally, always stop if you feel pain. Pain is a strong, clear message from your body. So listen to it! A little achy soreness or tiredness is fine, but if it doesn't go away in a few days, you have pushed yourself too hard - ease up a bit!

Heart Health Help #3: The pounds-off cure

Extra weight can do a number on your heart, but slim down and you could actually reverse the risk. British researchers used cardiac imaging to document three scary heart changes in a group of obese people. Since each of these problems can reduce life expectancy, the doctors were eager to see if losing weight could make the heart more normal.


Talk about a payoff: a year after, 30 patients had dropped an average of 45 pounds, their heart walls were thinner and they had less stiffness in the ventricles and aorta. Seven patients hadn't lost any weight - and had no improvement.

For those who are overweight, it might be scary to go to a gym and just start working out. A great way to start with the right regimen for you is to work with a personal trainer. At Mettler Center, our personal trainers will work with you to create a customized program that meets YOUR needs. New members receive 3 free personal training sessions with a trainer of their choice and can purchase additional sessions after that; current members can sign-up for personal training packages at any time. This is a great way to ensure that you are getting the proper balance of cardio and strength training, as well as working yourself to your full potential - but not to the point of over-exhaustion. For more information, contact Mettler Center Member Services at 217-356-6543, or visit our website, www.mettlercenter.com, for more information.

Ideal Workout for You #5: Are you a multi-tasker?

Ideal Workout for You #5: Are you a multi-tasker?

Try: Interval training

We've all been there. On your morning commute to work, you are eating your breakfast, calling the credit card company to dispute your bill and putting on your last bit of mascara. It seems that multi-tasking is sometimes the only way to make it through the day. For some, this is the best way to function and the only way to fit everything into the mere 24 hours we get each day.

If you live to multi-task, try interval training for your workout. Intervals are defined as variations in the intensity and type of exercise you are doing. It is typically short bursts of strenuous exercise followed by a short rest period; however, you can really create any type of interval program that you desire.

For an excellent interval workout that you can be customized to your favorite form of exercise, check out this great article and plan on WebMD. Another option would be to alternate your cardio bursts with strength building exercise, such as push ups or moves with dumbbells or weight machines if available. Try out the 100 workout from fellow blogger Marissa on Loser for Life.

Ideal Workout for You #4: Are you distracted?

Ideal Workout for You #4: Are you distracted?

Try: Tennis

Being super-practical, you cram getting fit into every free moment. You may find that your workout consists of running after your kids in the morning and taking the stairs at work to get in your exercise quota for the day; while that may indeed be exhausting, it probably isn't enough to keep the weight off. That's because 10 minutes here and 30 seconds there isn't intense enough to get your body into your ideal fat-burning zone (though it is better than nothing), explains Nicole Glor, a New York City-based personal trainer and DVD creator.

Instead of trying to squeeze in dozens of mini-workouts, sneak in two to three longer ones weekly, choosing things that you'll plan for, such as a lunchtime tennis match that will keep your heart rate up. You'll not only burn more calories, but also take back your downtime.

Now that it is summer, it is even easier to get outdoors. In Champaign-Urbana, there are a number of free tennis courts, such as those at Hessel Park and on the University of Illinois campus. If tennis isn't really your sport, try to gather a group of friends to play sand volleyball or take your kids to play a round of miniature golf.

Ideal Workout for You #3: Are you outgoing?

Ideal Workout for You #3: Are you outgoing?

Try: A personal trainer

Social butterflies love exercising with friends. But you will get better body benefits by shrinking your crew to just you and a trainer who can keep you on task without stealing energy away from your workout. Happy-go-lucky types like you tend to go along with the activities their friends want to do; a trainer may introduce you to new moves that will benefit your body more. Plus, you are much more likely to chat less and work harder under your trainer's eye than you would otherwise. Instead of letting your workout spiral into a gab-fest, your trainer will make you drop and give them 20.

Mettler Center has a number of personal trainers to suit all fitness levels. As a new member, you get 3 free personal training sessions with a trainer of your choice. Both members and non-members can purchase additional sessions or training packages if they like. For a complete listing of our personal trainers, visit our website. You can call 217-356-6543 or stop in today to make your appointment!

Ideal Workout for You #2: Are you independent?

Ideal Workout for You #2: Are you independent?

Try: Cycling

If you seriously prize your alone time, you are probably turned off by the hordes that go to group aerobic classes. But you may also be in a workout rut, always sticking with the same machines and routing day after day. Also, when there's no one to measure your accomplishments against, you may risk bringing weight loss to a screeching halt - or even gaining some weight. Step out of your comfort zone and take a class like Cycling (or Spinning, as some may call it). Cycling classes are offered at Mettler Center every day of the week (and multiple times Monday-Friday). For those who find that their daily date with the elliptical has stopped challenging them, this is a great alternative. The instructors will motivate you with the upbeat song tempos and alternating positions on the bike to rev up your workout and get you seeing results in no time.

Still unsure if your independent nature will let you enjoy the class? Try just going into the Cycling studio and riding on one of the bikes by yourself for a few times. Get used to the bike, adjust the gears and try standing and cycling if you feel comfortable. Once you get used to the room and the environment, try out one of the classes; you can adjust the gears to your desired resistance as needed throughout the class, which will allow YOU to determine how hard you want to work - now how is THAT for independence?

Ideal Workout for You #1: Are you competitive?

We all have found ourselves in an exercise rut from time to time. Our go-to workout no longer gets us excited to go to the gym - and we have also stopped seeing the benefits to our body. Our posts this week will touch upon different personality traits and which workout best suits that personality. By channeling what type (or types) of characteristics you possess, you may find a new regime that you otherwise wouldn't have tried.

Ideal Workout For You #1: Are you competitive?

Try: Yoga

Most competitive people would not think of yoga as a particular "zealous" activity. Type A, competitive types tend to be drawn to hard-core group workouts like boot camps or kickboxing, says Susan Rudnicki, PhD, a psychologist and personal trainer. But your body also needs a dose of true calm - the kind that comes from breathing deeply and doing muscle-relaxing stretches, she says. Yoga can tone you up (especially your core muscles) and release those too-tight neck and shoulder ligaments. plus, it lowers your anxiety and blood pressure, which is vital for keeping go-go-go type A's healthy. Many people believe that unless they are sweating and moving fast that they are not getting a workout. However, if they try yoga, they will likely find that their body feels just as exhausted. And if they still need an extra boost, they may want to try mixing yoga with dance, martial arts or light cardio too.

Mettler Center offers a variety of yoga classes for all levels. Try Monday's Sunrise Yoga to get your work week started on the right note, Wednesday night Flow Yoga as a mid-week pick-me-up, or Saturday morning Core Yoga for a great total body tone and stretch session before the weekend begins. And, remember - all classes are available for members AND non-members! For a complete listing of all the Yoga classes at Mettler Center, visit our website.

Easy Ways to Make Exercise a Habit #5 & 6: Evening Workout and Fighting Sleep

5. Exercise on your way home from work

In yesterday's post, we recommended working out first thing in the morning to get things out of the way. However, the next best thing to exercising in the morning is to do it on your way home from work, Klein says.

"Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."

Mettler Center offers many classes for the after work crowd, including Strength class on Monday,

Wednesdays and Friday at 5:30 pm and Cycling Tuesdays and Thursdays at 5:30 pm. These classes allow you to get a quality, quick workout in before heading home for the evening, as well as allowing you to relieve any stress that may have built up throughout your workday.

6. Exercise even when you are "too tired."

Chances are, you will feel better after you exercise.

"It energizes us," says Klein. "You breathe deeply, and your body makes better use of the oxygen exchange. You'll get an exercise-induced euphoria during the activity and for some time after."

Exercising just 30 minutes each day will help boost your overall energy and make you feel less tired. If you really can't muster up the energy to go on a run or jump on the elliptical, that is okay; try doing a relaxing yoga DVD or take a leisurely walk instead - it is better than nothing!

Easy Ways to Make Exercise a Habit #1 & 2:Variety and Commitment

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once in our lives. The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy fades away, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough - and we simply throw in the towel and stop altogether.

Yet many people manage to hang in their and would no sooner skip their regular workout than their morning cup of coffee. How do they do it?

A recent study by researcher Diane Klein, PhD, shed some light on the subject. Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.

Their answers may surprise you. The exercisers were not as concerned with having six-pack abs as they were with feeling good and being healthy.

Here's how the study participants ranked their motivators:

• Fitness
• Feelings of Well-Being
• Pep and Energy
• Enjoyment of the Exercise
• Making Exercise a Priority
• Sleeping Better
• Feeling Alert
• Being Relaxed
• Weight Management
• Appearance

So once you have your priorities in the right place, how can you become faithful to fitness?

This week's blog posts will feature 2 tips each day to help you make fitness a habit in your life. We compiled the list from WebMD, who sought help from Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her sporadic exercise schedule into an almost daily habit.

Easy Ways to Make Exercise a Habit #1 & 2: Variety and Commitment

1. Do a variety of activities you enjoy

And remember - there is no rule that says you have to go to a gym or buy equipment!

"We've shifted our perceptions from regimented exercise to physical activity," says Klein, assistant professor of exercise, sports and leisure studies, and director of gerontology at the University of Tennessee, Knoxville.

Having a variety of activities - weight lifting, walking, running, tennis, cycling, aerobic classes - will ensure that you can do something regardless of the weather or time of day.

With more than 80 classes per week, members of Mettler Center have no excuse to ever get bored with their workout. With everything from cycling to strength class to Zumba to yoga, you are bound to find a class that fits your exercise plan. Not a member? Nonmembers can purchase punch cards for classes or pay on a per-class basis.

2. Commit to another person

"The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

Meeting and working out regularly with a friend, especially one who is at about the same stage as you, will improve your attitude immensely. This is one strategy that has helped many to stick to their program. Watch each other, help and encourage each other, rejoice and commiserate together and enjoy the company. You will begin to rely on each other for moral support and accountability.

So You Want to go on a Diet #1:Say no to yo-yo

Diet. The dreaded 4-letter word that has become synonymous with failed New Year's resolutions, celebrity-endorsed programs and deprivation of your favorite foods. There are many people who have succeeded in achieving weight loss on a diet and kept the pounds off; however, for many, the diet is just a short-term solution for them to lose some weight, only to find it creep slowly back on (and, often time, accompanied by a few extra pounds that weren't there in the first place).

While we do not necessarily endorse or dismiss any particular diet programs, we know that many of our readers have been on a diet or may go on a diet in the future. We hope that whatever program you choose, it is one that you can adopt as a lifestyle, not just a temporary behavior. Make sure that you do your research and ensure you are getting a proper balance of nutrients. Both members and non-members can make an appointment with our Licensed Dietitian Melissa Smith, who can help you set-up a customized plan to fit your unique caloric needs and lifestyle.

Our posts this week will feature things you should keep in ind when going on a diet. Whether you are already on a diet or not, these are all good ideas to keep in mind to maintain a healthy lifestyle. Let us know what you think of these ideas - and if you have any more to add!

So You Want to go on a Diet #1: Say no to yo-yo

Most of us are pretty good at losing at least some weight. But keeping it off? Not so much. Half of women say they gain the weight back within just six months of losing it. Stop the ups and downs, or "yo-yo dieting," by taking a big picture approach.

"Dieters fail because they are too focused on getting to and maintaining a certain weight," says Abby Aronwitz, PhD, author of Your Final Diet. Rather than fixate on the number on the scale, identify healthy habits you can practice long-term.

Some suggestions for these healthy habits include:

• Eat out less frequently and cook more meals at home. If you like to go out, try to limit it to just one night a week, such as every Saturday night, so it is something that you can look forward to at the end of each week.
• Aim to hit the gym 3-4 times per week.
• Walk to the grocery store or drug store if it is within a couple blocks of your home or office.
• Take the stairs every day instead of the elevator.
• Instead of using your morning break to browse the Internet, get up and take a 10-minute walk around the office or outside.
• Eat at least one vegetable or fruit with every meal.

Your new, fit lifestyle will help make it easier to stay slim for good!

Meet the Mettler Center Staff #5: Lori Ozment

Name: Lori Ozment

Position: Personal Trainer and Group Exercise Instructor

Years at Mettler Center: 11

College/Education: Mennonite Hospital School of Nursing for RN; Illinois State University for BS in Psychology; University of Illinois for MS in Social Work

When you are not working at Mettler, what do you like to do in your spare time?

Walk my dogs, run, cycle, travel and read

Why is fitness an important part of your life?

I really like being as healthy as possible. I also like to eat!

In what ways of your life are you the healthiest - and in others, less so?

I do the usual healthy lifestyle things like exercise, eat pretty well, drink in moderation and do not smoke. My biggest health shortcoming is SWEETS! I also struggle to get enough quality sleep every night.

What are your secrets to staying motivated with fitness/healthy eating?

It is so helpful to work in the fitness industry because if makes me a role model - what better motivation do you need? Anyone can be a role model for friends and people who also like to be active. Getting my workouts done early so I cannot procrastinate and talking to others about what I am doing has become part of my persona. My biggest secret for healthy eating is to continue with the plan Melissa (Smith, Licensed Dietician at Mettler Center) developed for me, which includes lots of veggies, protein, a couple of dairy and fruit servings and healthy fats every day.

What one health secret would you like to share with readers?

If it has ingredients you can't pronounce, don't eat it!

What's the biggest health risk you've ever taken - and were you glad that you did it?

I went tandem skydiving - loved it! The freefall was the best.

If you weren't in the health and wellness field, what would you be doing?

I would probably be utilizing by Masters degree by counseling clients.

Do you follow and special type of diet plan?

Like I said, Melissa has helped create a plan for me. It was a revelation for me to work with her and start looking at my carb intake. The plan I follow allows me to enjoy the foods I like in moderation and it is a plan I can follow forever.

What one thing gets your energized more than anything?

It really gets me going to have sun and cool air early in the morning for a run. I also love coming to the gym and having a room full of people who want to work out together.

What is your biggest not-so-healthy-indulgence?

SWEETS! Chocolate, pie, cookies and cake. Yum!

When you need to unwind, what do you do?

I love a hot soak in the tub.

If you could tell non-members one thing about Group Exercise at Mettler Center, what would it be?

Our instructors are phenomenally warm and engaging and our members are very welcoming to newcomers.

Lori teaches Complete Mix and Strength Coach classes at Mettler; check out our Group Fitness Schedule for a complete listing of classes! She is just one of the many excellent teachers we have at Mettler!

Meet the Mettler Center Staff #4: Joy Sheehan

Name: Joy Sheehan

Position: Manager of Fitness and Wellness, Group Exercise Coordinator

Years at Mettler Center: 6+ years

When you are not working at Mettler, what do you like to do in your spare time?

I enjoy spending time in our backyard with my husband and children, and any other details where we can be a family with everyone together.

Why is fitness an important part of your life?

The benefits of fitness and wellness impacts all we do. So many details in our day to do lives are out of our control. Wellness is a detail you can improve with dedications, knowledge and making smart choices - we have control to improve.

In what ways of your life are you the healthiest - and in others, less so?

I exercise regularly and love it. If I applied only half of what I know about nutrition and healthy eating, I would be so much better. Having a large family that is extremely busy makes this challenging.

What helps you stay motivated to live a life of fitness and healthy eating?

I enjoying being able to keep up with my kids. I want to live a long, healthy life to see my kids grow up and enjoy some time alone with my husband someday.

What one health secret would you like to share with readers?

If you're a bad water drinker, use the add-ins to help flavor your water. Drink up!

What's the biggest risk you've ever taken - and were you glad that you did it?

Not a risk, but more of a professional challenge, was when I became the Manager of Fitness and Wellness. Very glad I did it - well worth it and I love it. I love meeting and working with people and my position allows for both. I like tackling tough and challenging situations, knowing you can reach some good in the outcome. Confrontation is the tough part, but once that is done, you can move forward. Mettler Center's environment is very positive, motivational and inspiring.

If you weren't in the health and wellness field, what would you be doing?

I can't even imagine being in any other field! Health and fitness allows my past to be such a part of my present life. I got started in fitness due to me first child having severe special needs. Because of his needs, I had to tackle many doctors, nutritionists and medical details for his quality of life. Through this knowledge, I learned the many benefits of taking care of myself and my family. There is not a day that goes by that my boy is not a part of what I do at Mettler Center. Taylor died in 2000. I love fitness and wellness and how it can improve all aspects of life.

What one thing gets you energized more than anything?

Seeing my kids excel in something after they've worked so hard to achieve a goal.

What is your biggest not-so-healthy indulgence?

Custard Cup and bite-size Twizzlers.

When you need to unwind, what do you do?

I have a very active family. My oldest boy just graduated high school, I have two girls in high school and another girl in elementary school. All their many activities keep us very busy. I love being able to relax in our backyard, which has been an ongoing family project. We have a pool, lounging area, outdoor

kitchen and fire pit. We love the outdoors and just relaxing together as a family.

What are the biggest benefits of being a member at Mettler Center?

Mettler Center has some of the finest men and women (both staff and members) in the Champaign-Urbana area. We are a wellness center, which sets us apart from all other workout facilities! We educate our people from the time they step into our facility. From their first orientation with a personal trainer to our group exercise classes, our biggest priority is safety. Along with safety, we will always promote correct form, proper alignment and offer modifications to all fitness levels. We want the fittest of the fit to be challenged and those who are just starting to workout to feel capable; we want everyone to leave feeling good about themselves and what they have achieved.

What does Mettler Center have to offer that sets it apart from the other fitness facilities in Champaign-Urbana?

We truly live out our mission statement - "to transform the lives of the people we serve."

If you could tell non-members one thing about becoming a member, what would it be?

We genuinely and sincerely care about our people. We will take great care of them. We pride ourselves on the best customer service and the cleanliness of our entire facility. For whole life fitness, come visit Mettler Center and see for yourself what makes us so unique.

If you are already a Mettler Center member, tell us what you love most about Mettler Center. And if you are thinking about becoming a member,make sure to check out all the membership options and services that we offer!

Meet the Mettler Center Staff #3: Mary Knight

Name: Mary Knight

Position at Mettler Center: Mettler University Coordinator

Years at Mettler Center: I've been at the Mettler Center for 7 years, and was a member for several years before I started working at the Center.

College/Education: Iowa State University, Ames, IA. I have a Bachelor's degree in Home Economics Education - emphasis in both Nutrition and Textiles and Clothing. I also have a minor in Chemistry. I am a certified chef in healthy cooking techniques through the Culinary Institute of America.

When you are not working at Mettler, what do you like to do in your spare time?

Well anyone who knows me knows how much I love to spend time with my family. My husband, Bruce, and I are empty nesters, but our children still live in Champaign. Bruce and I love to cook together, travel, play golf, watch movies and sit on our deck in the summertime. On Sundays, we have a tradition that our children come over for dinner and we play games.

Why is health and well-being an important part of your life?

I grew up in a family, my mother was a nurse and my dad was a dentist. Being healthy and active was just a normal part of our family. My dad was an athlete and my mother also cooked healthy all the time; I think that's where I began to know that fitness was an essential part of your life, but healthy eating was as well.

In what ways of your life are you the healthiest - and in others, less so?

To this day, I still cook healthy meals; I don't know any other way. And I try to work out, but I can say it's a struggle at times. I like that I have a family that encourages me and will work out with me.

What one health secret would you like to share with our readers?

I don't think it's really a secret, but drinking water I think is essential in a healthy lifestyle. It not only keeps you hydrated, but helps with your digestion, helps burn fat and gets that blood circulating. Lack of water can cause fatigue and after all, our bodies are 65% made of water, so it only makes sense to drink water to keep our bodies functioning properly.

What's the biggest risk you've ever taken - and were you glad that you did it?

Several years ago, my family and I went camping in West Virginia. My husband and kids wanted to go white water rafting. I thought they were crazy, but they talked me into it. It was a blast, even though I feel out of the raft at one point. I'm glad I did it - so now I don't have to do it again!

When you need to unwind, what do you do?

I'll sit on my sofa and watch a really good movie and of course, most of the time, it's a chick flick. Listening to music and just spending time with my husband, Bruce. We love being empty nesters!

How many cooking classes are offered at Mettler Center?

We offer several cooking classes for adults throughout the year, our Everyday Cooking Classes. We've done coffee shop treats, bread classes - really a whole variety. We also offer Kids Cooking Classes. I think it's so important to get kids involved in nutrition, cooking and fitness at a young age. I think that comes across in all of our classes.

Are the classes just for members or can anyone take them?

Anyone can take a class, not just cooking, but all of our Mettler University classes. We have both free and fee-based classes for members and non-members.

How do you find time to cook healthy foods for you and your family?

As I said, I don't really know any other way. It really doesn't take anymore time to cook healthy. It just becomes a way of life.

What advice would you give someone who wants to eat healthy but doesn't like to cook?

I would suggest to them to start out small, find a good healthy cookbook that has recipes for 3-4 ingredients. Eating healthy is a way of life, and if you cook just simple meals, you can still control what you're eating. You can't do that if you're not cooking and going out all the time. It takes some patience, but in the long run, being healthy is a way of life.

If you could tell non-members one thing about the cooking classes at Mettler Center, what would it be?

Not only are they educational and you get great recipes and get to try the food, but we have tons of fun!

More information about how you can get involved with Mettler's Cooking School is available on our website. Check out the classes available, as well as special services like "fit and fun" birthday parties and team building cooking classes. And don't forget to find out about all of the other Mettler University offerings on our Mettler U webpage.

Meet the Mettler Center Staff #2: Bart Lindsay

Name: Bart Lindsay

Position at Mettler Center: Personal Training Coordinator

Years at Mettler Center: 7+ years

College/Education: Eastern Illinois University, BS Zoology, MS Biology

When you are not working at Mettler Center, what do you like to do in your spare time?

Attend St. Louis Cardinals games, entertain my 17 month old daughter, cookout with friends, and find unique restaurants with dishes like the Irish Slinger or a 3-egg crepe with roasted garlic - delicious!

Why is fitness an important part of your life?

Starting high school, I was about 5'6", 125 pounds, but reasonably athletic. I had to get stronger and faster if I was going to compete. Exercising just stuck and I've never looked back. Now nearing 40, I feel great!

In what ways of your life are you the healthiest - and in others, less so?

Well, of course, I shoot to exercise at least 5 days a week and my wife is a Certified Nutritionist so we eat pretty healthily. I try to keep my mind healthy and stress free by relaxing when I can, working in the yard, building stuff in my barn, watching a good movie and reading a little (preferably something positive and inspirational). Less healthy aspects? I love a good tasting beer or glass of wine on the weekend. I'll eat any dessert you put in front of me (both of which prevent the 6-pack abs I've always wanted...oh well). And some days I can be a real stress ball (work, child, bills...), so I practice patience and understanding.

What are your secrets to staying motivated with fitness/healthy eating?

I wouldn't say I have a secret. Exercise and healthy eating have always come easy for me. What I recommend, though, is to always be trying and improving. One 15-minute walk in a day is 100% better than doing nothing at all! And an apple instead of a candy bar once a week absolutely will make a difference. Start small and build progressively like it's a long-term plan. Nobody can do it all at once.

What's the biggest risk you've ever taken - and were you glad that you did it?

I quit my job in Springfield, moved to Indianapolis with my fiance (neither of us had jobs there - but found jobs), got married...been so for 10 years now. So that worked out.

If you weren't in the health and wellness field, what would you be doing (professionally)?

Playing center field for the Cardinals. Or more likely doing some biological or environmental consulting, possible some zoological research. I studied a lot of animal physiology and wildlife techniques, as well as human anatomy/physiology in college.

Do you follow any special type of diet plan?

No specific plan, but I follow the following "ideas":

• Eat whole foods
• It it's boxed or bagged, it's probably junk
• Not all organic, but some things are better organic
• Local meats, eggs, veggies when possible
• Balance throughout the day
• Not too much at one time
• Not too much late at night
• Be disciplined and make smart choices

Most of the time it's obvious. It's the only way to get where you want.

What one thing gets you energized more than anything?

The thought of feeling and looking like a slob. Especially now (mid-life), I feel tons better when I exercise - mentally as well as physically.

What is your biggest not-so-healthy indulgence?

Hmm...either a tall glass of Hefeweizen or a big bowl of bread pudding. Aw, just havin' 'em together!

When you need to unwind, what do you do?

To quote one of the funniest movies ever, Office Space, "I would do nothing." I can sit down, put on a movie I've seen a million times (or not) and let my mind and body relax. Sitting on a beach listening to the water and watching the sunset would do too...if I had the means more often.

If you could tell non-members one thing about Personal Training at Mettler Center, what would it be?

It's the finest you'll find. Caring, hard-working professionals that listen to needs and get results. Comfortable atmosphere, challenging workouts and success. You have to meet them to know what I mean, and once you do, I think you'll agree. Weight loss, medical issues, getting in summer shape, or just fighting against the aging process - someone here can help.

Check out more about the Personal Training services at Mettler Center on our website. Stop in today for a free tour or call 217.356.6543 for more information!

Meet the Mettler Center Staff #1: Jami Taylor

This week's posts will feature 5 different Mettler Center staff members. Our interviews with the staff will give you a glimpse into their personal life, hobbies, healthy (and not so healthy!) habits, as well as their recommendations on living life to the fullest. We take a great deal of pride in our staff and feel they are excellent representations of living a wholesome, healthy life. While we are only featuring 5 out of our many staff members, we hope this provides both members and non-members with a well-rounded snapshot of the various departments and staff that we have.

We encourage you to ask questions to our featured staff! Post your questions to them and we will do our best to answer everyone's questions!

Thank you to our featured staff members - we appreciate your time and effort and all that they do to make Mettler Center a one-of-a-kind fitness facility.

Meet the Mettler Center Staff #1: Jami Taylor

Name: Jami Taylor

Position at Mettler Center: Massage Services Coordinator, Licensed Massage Therapist

Years at Mettler Center: August will be 8 years!

College/Education: Body Therapy Center School, Swansea, IL (600+ hour certification). Nationally certified and licensed in massage therapy.

When you are not working at Mettler, what do you like to do in your spare time?

I enjoy working out (at Mettler of course!), taking my dog on trips or for walks, kayaking/hiking, hanging out downtown with friends, seeing live music, spending time with family.

Why is health and well-being an important part of your life?

I grew up in a pretty unhealthy household and did not have the best examples growing up health-wise. Over the years, I have seen the amazing difference taking care of our bodies makes; it has such an impact on everything physically and mentally. We have one body and one life, why not make it as good as it can be?!

In what ways of your life are you the healthiest - and in others, less so?

Over the last year, I have become very dedicated to exercising and feel like I'm in the best shape of my life - and getting better all the time. I could definitely do better with my diet, though. I'm a vegetarian...but am not always so good about eating my veggies - go figure!

What one health secret would you like to share with readers?

I'm not sure it's a secret, but I have fallen in love with Green Monster shakes. The ingredients are endless, but my favorite is skim milk, strawberries, kiwi, protein powder, large portion of spinach, honey and greek yogurt. Put in all in a blender and voila!

What's the biggest risk you've ever taken - and were you glad that you did it?

When I was 16, I decided to go to a concert with a 21 year old guy in Missouri...and told my parents I was staying the night at a girlfriend's house. I was pretty much risking my life because I was pretty sure my mom would kill me if she found out! And she did, of course. I'm still alive, but it was a rough couple of weeks after the concert! I AM glad I did it, though; it was a great concert and I learned a valuable lesson, too.

If you weren't in massage therapy, what would you be doing (professionally)?

I actually just finished my degree in X-Ray technology and am currently working on MRI certification. I will never leave massage therapy completely, but my hands can't do it full time forever.

What one thing gets you energized more than anything?

Music - I love it!

When you need to unwind, what do you do?

Take a walk, listen to music, get a massage, read.

How many types of massages exist? Do the massage therapists at Mettler Center all practice the same type of massage?

There are hundreds of different modalities in existence. At Mettler, we do all the basics, plus a few specialized techniques, like hot stone massage and cupping therapy. Our massage therapists all do Swedish/Relaxation massage, aside from that we all d other additional combinations of techniques. We are required as therapists to complete a certain amount of continuing education every 2 years and it is up to the individual therapist would they would like to do. The options are endless!

What are the biggest benefits of massage therapy to the common individual?

Relaxation and tension relief are the big ones. Massage is very sedating to the nervous system and helps to lengthen and stretch soft tissues.

What should people do after a massage to make sure they get the full benefit?

Drinking water is very important; massage "milks" toxins out of the tissues and increasing water intake helps flush those toxins out of the body. I always recommend not working out or doing anything strenuous afterward either; just let the body be relaxed and reap the benefits.

If you could tell non-members one things about Massage Therapy at Mettler Center, what would it be?

We have an incredible group of very talented Therapists, and you don't need to be a member to receive massages with us. Members do get a discount, though!

Check out more benefits and types of massages offered at Mettler Center on our website. Want to book a massage with Jami or one of our other certified massage therapists? Call 217.356.6543 to book your appointment today!