HealthMax Pro Home GymExercising through Pregnancy

Personal Trainer Newsletters

Vol. 17 Newsletter - August 2003
by Mandy Sosnowski
http://www.healthfxamerica.com

In this issue:

* How to Exercise While on Vacation
* Featured HealthMax Pro Exercise - Push ups
* Virtual Personal Trainer Subscription
* Featured Recipe

***How to Exercise While on Vacation***
Although we love to think of taking a break from absolutely everything involved with our day-to-day lives
when we are on vacation, you will thank yourself later if you take a little time to plan how you will work your
health and fitness into your much deserved break. We have talked about in previous newsletters how
HARD it is to make exercising a habit. It takes about 28 days of doing something on a consistent basis (or
not doing something) to make it a habitual behavior. You have done this work already! Think about what
it will mean when you get back if you take a complete and total break from all things related to a healthy
lifestyle. Does this mean you have to find a way to ship your HealthMax Pro to the Bahamas? Obviously
not! It is absolutely okay to take a break from the 3 to 5 time per week intense, hour-long workout
session. You will not lose any ground with your strength training by taking a break for a week or two,
unless you are really lying around doing NOTHING. You don't need to stress about what it might mean to
take a break but instead think of your vacation as a fun way to try some new things.

First, remember that a healthy lifestyle involves both diet and exercise. If you can try to somewhat
maintain either of these things while basking in the sun, you will be much happier when you come home.
Second, always remember that something is better than nothing! There are many things in between the
chicken-fried steak and the garden salad on the menu. And there are many things in between lying by
the side of the pool drinking a Mai Tai and traveling to Hawaii for the Ironman Triathlon. Here are some
specific ideas:

1. Stay at a hotel with a workout room. Starting out the morning with a quick workout will help wake you
up and get you feeling healthy and motivated for the day.
2. Buy fruit or cereal bars to keep in your room for breakfast. It will save you money and MANY calories.
3. Ask a local about a great place to walk to see the sun rise. There is just something about choosing to
see the sun come up rather than being forced to watch it through your windshield while on the expressway.

4. Bring exercise bands or tubes with you. These are very lightweight, multi-functional tools to exercise
with. They all come with instructions on how to use them and can help you feel like you haven't totally left
the gym behind.
5. Plan a few activities for the trip that involve doing something active. Maybe try snorkeling or go on a
bike tour.
6. Being from the Midwest, I love going to the coasts and getting fresh fish. Try a healthy local specialty
that you probably can't find at home.
7. If you are sightseeing and you see a sign that says, "For a great view, climb 237 steps to the top of
the tower", do it! It is usually really worth it.

I hope wherever you go, you have a wonderful, relaxing time. Just remember not to make your life harder
for yourself when you get back from vacation than before you left!

***Featured HealthMax Pro Exercise***
Dead lift*

The muscles being used in this exercise are the erector spinae and quadratus lumborum (low back
muscles.) As indicated by the "*" , this exercise is considered a more difficult one. If you have any history
of back problems or a weak back, start with the low back extension exercise first, then move on to the
dead lift after you are sure you are physically able. Back problems are usually caused by weak
abdominal muscles. Your abs aren't helping enough to hold your body up straight, so your back muscles
have to work overtime. Most back pain is caused by extremely tight, over-worked back muscles.
Strengthening these muscles can help release some of the tension and also help them to be able to
withstand the demand being placed on them by the abs.

To ready the machine for this exercise, remove the bench from the machine and choose either inner
position of the inner handles on the Y bar. Adjust the bottom cylinder to 1 and adjust the top cylinder to
desired intensity level.

Begin the exercise standing on the foot plates facing the HEALTHMAX PRO pad. Your hands should be
gripping the inner handles on the Y bar with your palms facing down. Trying to keep the back flat, bend at
the waist as far as possible. Your hands should still be gripping the handles and arms should be hanging
down in front of you. Allow your elbows to stay straight and the handles to go down as you are bending.

To complete the exercise, pull up on the handles by extending your back muscles and coming to an
upright position so you are standing straight then return to the starting position. Your hands will now be
approximately at your hips. Your back should always remain flat. Hold your abdominals tight throughout
the exercise and try not to let the back arch at any time. Your arms are simply following your torso in this
exercise, they should not be doing any of the work. It is also a good idea to keep your knees soft while
doing this exercise. It will keep unnecessary pressure off the knees if you keep them slightly bent.

Exercise Quick-Reminders

It is an old wives’ tale that if you don't "use" your muscles for 48 hours (meaning workout), you will lose
them. Rest is an extremely important component of your strength training routine. When you are working
out, you are causing micro-tears in your muscles. As you muscles heal, they get stronger and this is how
you build muscle. If you don't allow your muscles to completely recover from the workout, you put yourself
at risk for over-training and injuries. Where strength training is concerned, more is not necessarily
better. You could go for at least two weeks, provided you are not bed ridden, without strength training,
and not lose a thing.

Virtual Trainer Subscription

For all 9of the HealthMax Pro users, if you would like to purchase an annual subscription I can personalize
a workout for you and help track your progress. Stop by the web site for all the details. You can now
purchase a subscription by charging it to your credit card.
http://healthfxamerica.com/vpt

***Featured Recipe***
Basic Hummus
(This is a great spread for veggies, crackers, or pita slices. It is also very healthy!)

2 cloves garlic, peeled and crushed
2 tablespoons olive oil
1 (15 ounce) can garbanzo beans (also called chick peas), drained, liquid reserved
1 tablespoon sesame seeds
salt and pepper to taste

In a medium sauce pan over medium heat, cook and stir the garlic in olive oil for about 3 minutes, until
tender.

Place garbanzo beans in a blender or food processor with about one teaspoon of reserved liquid.
Process until smooth. Mix in garlic, sesame seeds, salt and pepper. Blend to desired consistency,
increasing the amount of reserved garbanzo bean liquid. Chill until serving.

From www.allrecipes.com. Copyright 2003.

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