JULY 2004 NEWSLETTER
"What we hope ever to do with ease, we must learn first to do with diligence." - Samuel Johnson
Back to Basics - Shape up your back for those summer tank tops!
3 BASIC moves to build your back. If you remove one of these, make sure to substitute something else -- after all, these are the basics!! Also, make sure all the motions are smooth, continuous ones, and that your back muscles – not your biceps – are doing the work.
Front Pull-Downs: Grasp the handle bar firmly with a wide grip. Make sure your chest is forward and your back slightly arched. In the picture below the figure moves his upper body - try not to do that since that is working your lower back instead of isolating your upper back. The key here is to pull the weight downward with your lats, not your biceps. Bring the handle down to the top of your chest, tightly squeeze for a two-count before slowly releasing. Remain seated through the repetition, allow the weight to pull your arms upward and finish off with a lengthy stretch. Repeat this motion for 12 reps over 3 sets.
Seated Rows: Grasp the v-grip handle bar firmly. Slowly bring the weight toward your torso, pushing your chest a little forward while slightly arching your back. The key here is to pull the weight backward with your elbows, not your biceps.
Bring the handle back to your sternum (lower chest), tightly squeeze your shoulder blades together for a two-count before slowly releasing. Remaining seated through the repetition, allow the weight to pull your arms forward and finish off with a lengthy stretch. Repeat this motion for 12 reps over 3 sets.
Hyperextensions: On a hyperextension machine, position your ankles under the ankle pads and set the height of the top pad to reach the tops of your legs. Start with your hands crossed over your chest. Slowly lower your upper body, keeping your legs straight until fully relaxed. Then slowly lift your upper body to a straight position. Do not lift further than that as you will be compressing your lower back disks. Be sure to keep your legs straight through the entire exercise. Most clients are afraid to bend down at the beginning -- TRUST THE FORCE - this machine is engineered to be safe, you will be fine. TRUST ME. 12 reps over 3 sets (if you can handle that!) To make it more difficult, place your hands behind your head.
Cute animated guys are courtesy of the nice people at: TheTrainingStationInc.com
If you've been through my nutrition discussion, you know you should have approximately 30-35g of FIBER per day. So start looking at your package labels under Carbohydrates. OR order my FIBER supplement bar detailed below. I've tried this particular variety and love it!
A high-fiber bar with
a cherry and cranberry taste. It's a tasty alternative with the same
great benefits as the original. 10 grams of fiber per bar!
One box contains 14 bars. Price: $29.95
Fast Nutrition: Firehouse Subs
Engineer Turkey Veggie Sub
Quick Quiz: What sub do you think has the least calories?
Turkey, Tuna, or Veggie. They all sound good for you, right? How about less fat??
Well, the answer
may surprise you!!! The key is to always find out 1.) what
are the ingredients and 2.) in what quantity -- and its best to get things on the side so you can control what comes on
your food. And always ask questions!!! Don't assume or
you'll end up with fried fish drowned in butter and a fat midsection
to match.
570
6
75
52
1050
65
81
30
Tuna Sub
1270
93
77
78
The Engineer Turkey wins! Veggie has too many cheeses blended on it and Tuna is actually Tuna Salad which of course has mayo. Look at the fat --93 grams!! Way way WAY over what I recommend per day.
Actually the only reason the Engineer wins is because it is listed without the mayo and cheese. Add both of those and you are adding another 26g of fat to your total. Be sure to order without and watch those pounds drop off!
For more restaurant nutrition information, click here.
I've had so many requests that I can't resist!! This month we're back at Aiguille Rock Climbing Center -- its just right for both beginners and advanced. Last time, we had a lot of fun trying to figure out how to navigate the rocks...surprisingly (to me of course!) I was not the most advanced here, my client was!! Come try it out its fun!
Check it out, with professional instruction. normally $15, we get it at $10.25! Please be sure to RSVP by the July 22nd. Event date: 07/28. RSVP to dmerritts@cfl.rr.com and I'll get you all the pertinent information!
The Dog Days of Summer: Prevent Heatstroke by Taking These Precautions:
Never leave a dog in a parked car. On a mild 73ºF day, the temperature inside a car can reach 120ºF in 30 minutes. On a 90ºF day, the interior of a vehicle can reach 160ºF in minutes.
If you see a dog in a car and in distress, take down the car’s color, model, make, and license-plate number, have the owner paged inside nearby stores, and call local humane authorities or police. Have someone keep an eye on the dog. If police are unresponsive or too slow and the dog’s life appears to be in imminent danger, find a witness (or several) who will back your assessment, take steps to remove the suffering animal, and then wait for authorities to arrive.
Don’t carry your dog in the bed of a pickup truck. This is always dangerous, but the heat brings the added danger of burning the dog’s feet on the hot metal.
Don’t take your dog jogging—except on cool mornings or evenings—and don’t force exercise. On long walks, rest often and take plenty of water. Hot pavement can burn dogs’ paws; choose shady, grassy routes.
Trim heavy-coated dogs’ fur, but leave an inch for protection against insects and sunburn. Keep an eye on areas where hair is thin, like eyelids, ears, and nose as they can get sunburned.
Keep your dog indoors. If he or she must stay outside for long, avoid the hottest part of the day. Provide shade, water, and a kiddie pool. Keep drinking water in an anchored bucket or a heavy bowl that won’t tip over.
Be a watchdog for chained dogs. Make sure that they have food, water, and shelter. If you see a dog in distress, contact humane authorities. Give the dog immediate relief by providing water.
Client of the Month -
Congratulations to Anna Schmidt for
once again becoming this month's SUCCESS STAR!
Ok, you can stop hogging the spotlight now!!!!
I had to pick Anna again this month because she
has gone way out her way to work towards fitness. She started
taking Yoga classes, works out with me at least once per week,
attends the Team Explore fitness events and sunset walks --- all
with a new baby, fulltime business of her own, husband, etc etc
etc....
Want to be next month's success story? If you haven't reached your personal fitness goals, contact me so we can schedule a fitness consultation and get started!
This month only, save 20% off any training package -- that is a hugely significant savings. Take advantage while I'm trying to build my private studio business, this won't last!! You could be saving as much as $200 for the SUPERSHAPE package or $1000 on the ULTIMATE!
To learn more about training packages, click here or email me at dmerritts@cfl.rr.com.
Check out the July calendar and begin to plan your events! Contact me for more information or to RSVP for an event. See ya out there!
>1
pound zucchini, cut lengthwise
>6 garlic cloves, peeled
>Olive oil-flavored cooking spray
>1/2 cup Italian-seasoned bread crumbs
>1/4 cup (1 oz) grated fresh Parmesan cheese
>1 cup 1% reduced-fat milk
>1/2 cup fat-free ricotta cheese
>1/2 teaspoon black pepper and salt
>1/8 teaspoon ground nutmeg
>1 large egg
>1 cup chopped cherry tomatoes
>1/4 cup chopped fresh basil leaves
>1 1/2 teaspoons vegetable oil
Preheat broiler. Lightly coat zucchini
and garlic with cooking spray; place on a baking sheet coated with
cooking spray. Broil 5 minutes or until garlic and zucchini are
lightly browned. Remove garlic from baking sheet; mince. Set
zucchini aside. Combine the garlic, breadcrumbs, and parmesan
cheese; set aside. Combine milk and next 5 ingredients (milk through
egg) in a medium bowl, stirring with a whisk. Combine tomatoes,
basil and oil in a bowl; set aside.
Preheat oven to 400 degrees F.
Spread 1/2 cup milk mixture in bottom of an 11x7-inch baking dish
coated with cooking spray. Arrange zucchini slices over milk mixture
to cover the bottom of the dish, and top with 1/3 cup breadcrumb
mixture and 1/2 cup milk mixture. Repeat layers, ending with the
zucchini. Top with the tomato mixture, and sprinkle with the
remaining breadcrumb mixture. Bake at 400 degrees F for 45 minutes
or until bubbly and brown.
Recipe per Cooking Light magazine.
Help me better address your needs! Got a question? Email me here and I'll try to address it in upcoming newsletters. Together we all benefit!
My Motivation:
JUMBO
Copyright Diane Merritts 2004
