Personal Trainer Newsletters
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
HealthFX America
Vol. 24 Newsletter July 2004 -
by Mandy Sosnowski
http://www.healthfxamerica.com
In this issue:
* Little Changes That Could Have a Big Impact
* Featured HealthMax Pro Exercise - Lying Row
* Exercise Quick Reminders
* Featured Recipe
***Little Changes That Could Have a Big Impact ***
As I look at my life now compared to this time last year, I am amazed at how
different it is. My husband and I had our first baby in November, so I have a
pretty good idea why everything is different. I love my new life, but taking care
of a seven month old is a bit more taxing on the schedule than taking care of
myself, two cats and a dog and my husband, sometimes.=) There are many
reasons why I am thankful for the life changes I have gone through and one of
those reasons is that it allows me to identify with other parents in the world and
how busy and tiring the days can be. And I only have ONE that doesn’t even
crawl yet! I thought it might be helpful to you and to me to list some little
changes that we can try to make in our days that may have a big impact on our
lives.
Probably the easiest place to start is the morning. If you don’t think there is any
way you will be able to get in any type of exercise during the day, it is probably
best to try to get up a little early and get it done before the kids are up. This
may or may not be doable in your life, but give it a second thought. I know there
is no way I am exercising in the evening after Alicia goes to bed because I am
just too tired. If you can do even something small, it will get your blood flowing
and help to start your day off right. You could do a small chunk of exercise in
the morning and another small chunk in the evening, if you think that might work
for you. It is absolutely fine to break it up. It is also okay to break up your
strength training, as long as you give yourself one day rest in between. Don’t
feel as though you have to get your entire workout in at one time. If exercising
before the kids get up is not for you, consider getting up a little early to at least
have a cup of coffee or juice before you have munchkins demanding your
attention.
Next in the day comes breakfast. It is crucial that you start your day with
something healthy to eat. Your body received no sustenance during the night
and you will be using much energy running after kids and taking care of the
house, so it is very important that you start the day off on the right foot. It also
helps teach your kids the importance of a healthy breakfast. If mommy or daddy
say it is important and then don’t do it, what message is that sending? And why
do we tell our kids they have to eat a good breakfast? Because it is true! It is
true for them and it is true for us.
The middle of the day will be different for everyone depending on how many kids
you have and how old they are, but here are a few small suggestions they may
help:
1. Don’t turn on the TV, for you anyway. If you need a break and your kids will
sit quietly watching a video… great, but mentally and physically it would be
better for you to keep it off. The TV sucks our time away from us and we could
be doing something more productive. More productive could be simply reading
the book you have been working on for months, but TV tends to be a vacuum. It
is also not healthy to watch the people on TV because they can make us feel
bad about ourselves and the way we look and take care of ourselves. They
convey a very unrealistic idea of how people should look and be and it is very
unhealthy.
2. Try to play with your kids rather than watch them play. You will burn more
calories and they will have more fun if you are out there with them.
3. Try to plan a daily outing maybe to a park or a mall with a play area. This
may require some planning, but it will get you doing something active and it will
also get your kids out and about. Depending on their age, this may start
instilling in them good habits regarding physical activity. This could also be part
of your exercise for the day.
4. Have healthy snacks. It is good for you and great for your kids. You need
quality calories to help you get through a busy day.
5. Get together with other adults and their children. You will get a break and
your children will have fun playing with other kids.
Dinnertime, of course, needs to be another healthy meal. Try to make this a
quality family time. Each member of the family needs to feel important and
respected. Then EVERYONE needs to get to bed at a decent hour. I once had
someone ask me why everyone says exercising gives you more energy and she
still felt horribly tired. Well, exercise doesn’t make up for just not getting enough
sleep. Exercising helps to make days more productive and pleasant but you
need to start from a healthy base.
It is important to remember that your health along with your family’s health is not
just about your physical bodies. It is important to stay mentally and emotionally
healthy as well. When I started writing this article, I think that mental health was
more on my mind than physical. I think that is why the article seemed to go in
that direction. When you are feeling good and rested, you will be healthy and
you will feel better about yourself. When you are feeling good, you can help the
rest of your family feel good and healthy and then everyone is happier. I may
have mentioned this before, but a good friend once passed on some advice she
had received… “watch your speed and feed your soul.” I think that is wonderful
advice.
***Featured HealthMax Pro Exercise***
The muscles being used in this exercise are the trapezius (upper back) and
biceps (front of upper arm). This is a great exercise for people who have
problems with posture or rounded shoulders.
To get ready for this exercise, lie on you back on the bench with your head
towards the HealthMax Pro pad. Choose any of the four positions for the inner
handles on the Y bar. The handles should be adjusted so they make a line
across your chest. Choose your resistance by adjusting the top cylinder to 1
and adjusting the bottom cylinder to desired intensity level.
Begin the exercise lying on your back on the bench with your knees bent and
feet flat on the bench. It is important that your butt is tucked under, so your
back is completely flat against the bench. You don’t want there to be an arch in
the small of your back. Your hands should be comfortably gripping the handles
with elbows extended or straight.
To complete this exercise, pull down on the handles and bend your elbows,
continue pulling down until you feel a slight stretch across your chest then return
to the starting position. An important muscle contraction to think about while
doing this exercise is squeezing your shoulder blades together. This is where
the muscles we are trying to work are located. As you are pulling the handles
down, you should think of pushing your chest up. Your back will be arching a bit
at the top of this exercise and that is fine, but don’t over-arch.
Exercise Quick-Reminders
It is okay to break your workouts down into smaller chunks if that works better
into your schedule. In fact, if you can maintain a more intense pace for two 15
minute walking sessions than you can for one 30 minute walking session you will
be burning more calories. The same is true for strength training as long as you
give yourself a day rest in between workouts even if you are going to work
different muscles. Your body just needs the rest. No matter what you are doing,
the most important aspect of any workout routine is consistency. So, if breaking
it all up into bite-sized pieces helps you to be consistent, then GREAT!
***Featured Recipe***
Lemonade Stand Pie
(Nice and light for the summer. You can substitute lower fat ingredients if
desired.)
1 8-ounce frozen lemonade or pink lemonade from concentrate, partially thawed
1 pint (2 cups) vanilla ice cream, softened
1 8-ounce tub whipped topping, thawed
1 6-ounce, prepared graham cracker crust
Beat concentrate in large mixer bowl with electric mixer on low speed about 30
seconds. Gradually spoon in ice cream; beat until well blended. Gently stir in
whipped topping until smooth. If necessary, freeze mixture will mound. Spoon
into crust.
Freeze four hours or overnight until firm. Let stand at room temperature 30
minutes or until pie can be cut easily.
Garnish with strawberries if desired.
Recipe from Cool Whip
Vol. 24 Newsletter July 2004 -
by Mandy Sosnowski
http://www.healthfxamerica.com
In this issue:
* Little Changes That Could Have a Big Impact
* Featured HealthMax Pro Exercise - Lying Row
* Exercise Quick Reminders
* Featured Recipe
***Little Changes That Could Have a Big Impact ***
As I look at my life now compared to this time last year, I am amazed at how
different it is. My husband and I had our first baby in November, so I have a
pretty good idea why everything is different. I love my new life, but taking care
of a seven month old is a bit more taxing on the schedule than taking care of
myself, two cats and a dog and my husband, sometimes.=) There are many
reasons why I am thankful for the life changes I have gone through and one of
those reasons is that it allows me to identify with other parents in the world and
how busy and tiring the days can be. And I only have ONE that doesn’t even
crawl yet! I thought it might be helpful to you and to me to list some little
changes that we can try to make in our days that may have a big impact on our
lives.
Probably the easiest place to start is the morning. If you don’t think there is any
way you will be able to get in any type of exercise during the day, it is probably
best to try to get up a little early and get it done before the kids are up. This
may or may not be doable in your life, but give it a second thought. I know there
is no way I am exercising in the evening after Alicia goes to bed because I am
just too tired. If you can do even something small, it will get your blood flowing
and help to start your day off right. You could do a small chunk of exercise in
the morning and another small chunk in the evening, if you think that might work
for you. It is absolutely fine to break it up. It is also okay to break up your
strength training, as long as you give yourself one day rest in between. Don’t
feel as though you have to get your entire workout in at one time. If exercising
before the kids get up is not for you, consider getting up a little early to at least
have a cup of coffee or juice before you have munchkins demanding your
attention.
Next in the day comes breakfast. It is crucial that you start your day with
something healthy to eat. Your body received no sustenance during the night
and you will be using much energy running after kids and taking care of the
house, so it is very important that you start the day off on the right foot. It also
helps teach your kids the importance of a healthy breakfast. If mommy or daddy
say it is important and then don’t do it, what message is that sending? And why
do we tell our kids they have to eat a good breakfast? Because it is true! It is
true for them and it is true for us.
The middle of the day will be different for everyone depending on how many kids
you have and how old they are, but here are a few small suggestions they may
help:
1. Don’t turn on the TV, for you anyway. If you need a break and your kids will
sit quietly watching a video… great, but mentally and physically it would be
better for you to keep it off. The TV sucks our time away from us and we could
be doing something more productive. More productive could be simply reading
the book you have been working on for months, but TV tends to be a vacuum. It
is also not healthy to watch the people on TV because they can make us feel
bad about ourselves and the way we look and take care of ourselves. They
convey a very unrealistic idea of how people should look and be and it is very
unhealthy.
2. Try to play with your kids rather than watch them play. You will burn more
calories and they will have more fun if you are out there with them.
3. Try to plan a daily outing maybe to a park or a mall with a play area. This
may require some planning, but it will get you doing something active and it will
also get your kids out and about. Depending on their age, this may start
instilling in them good habits regarding physical activity. This could also be part
of your exercise for the day.
4. Have healthy snacks. It is good for you and great for your kids. You need
quality calories to help you get through a busy day.
5. Get together with other adults and their children. You will get a break and
your children will have fun playing with other kids.
Dinnertime, of course, needs to be another healthy meal. Try to make this a
quality family time. Each member of the family needs to feel important and
respected. Then EVERYONE needs to get to bed at a decent hour. I once had
someone ask me why everyone says exercising gives you more energy and she
still felt horribly tired. Well, exercise doesn’t make up for just not getting enough
sleep. Exercising helps to make days more productive and pleasant but you
need to start from a healthy base.
It is important to remember that your health along with your family’s health is not
just about your physical bodies. It is important to stay mentally and emotionally
healthy as well. When I started writing this article, I think that mental health was
more on my mind than physical. I think that is why the article seemed to go in
that direction. When you are feeling good and rested, you will be healthy and
you will feel better about yourself. When you are feeling good, you can help the
rest of your family feel good and healthy and then everyone is happier. I may
have mentioned this before, but a good friend once passed on some advice she
had received… “watch your speed and feed your soul.” I think that is wonderful
advice.
***Featured HealthMax Pro Exercise***
- Lying row
The muscles being used in this exercise are the trapezius (upper back) and
biceps (front of upper arm). This is a great exercise for people who have
problems with posture or rounded shoulders.
To get ready for this exercise, lie on you back on the bench with your head
towards the HealthMax Pro pad. Choose any of the four positions for the inner
handles on the Y bar. The handles should be adjusted so they make a line
across your chest. Choose your resistance by adjusting the top cylinder to 1
and adjusting the bottom cylinder to desired intensity level.
Begin the exercise lying on your back on the bench with your knees bent and
feet flat on the bench. It is important that your butt is tucked under, so your
back is completely flat against the bench. You don’t want there to be an arch in
the small of your back. Your hands should be comfortably gripping the handles
with elbows extended or straight.
To complete this exercise, pull down on the handles and bend your elbows,
continue pulling down until you feel a slight stretch across your chest then return
to the starting position. An important muscle contraction to think about while
doing this exercise is squeezing your shoulder blades together. This is where
the muscles we are trying to work are located. As you are pulling the handles
down, you should think of pushing your chest up. Your back will be arching a bit
at the top of this exercise and that is fine, but don’t over-arch.
Exercise Quick-Reminders
It is okay to break your workouts down into smaller chunks if that works better
into your schedule. In fact, if you can maintain a more intense pace for two 15
minute walking sessions than you can for one 30 minute walking session you will
be burning more calories. The same is true for strength training as long as you
give yourself a day rest in between workouts even if you are going to work
different muscles. Your body just needs the rest. No matter what you are doing,
the most important aspect of any workout routine is consistency. So, if breaking
it all up into bite-sized pieces helps you to be consistent, then GREAT!
***Featured Recipe***
Lemonade Stand Pie
(Nice and light for the summer. You can substitute lower fat ingredients if
desired.)
1 8-ounce frozen lemonade or pink lemonade from concentrate, partially thawed
1 pint (2 cups) vanilla ice cream, softened
1 8-ounce tub whipped topping, thawed
1 6-ounce, prepared graham cracker crust
Beat concentrate in large mixer bowl with electric mixer on low speed about 30
seconds. Gradually spoon in ice cream; beat until well blended. Gently stir in
whipped topping until smooth. If necessary, freeze mixture will mound. Spoon
into crust.
Freeze four hours or overnight until firm. Let stand at room temperature 30
minutes or until pie can be cut easily.
Garnish with strawberries if desired.
Recipe from Cool Whip
 |
| |
 |
| |
 |