MAY 2004 NEWSLETTER
How to Get Awesome Abs
Here is the secret to really great abs -- can you
guess?? (It's your diet!) You can do 1,000 crunches a day but until
you get your diet under control and lose the fat on your tummy, nobody will ever
know. *REMEMBER FAT DOES NOT TURN IN TO MUSCLE* They are two different
things. So for great abs, the bottom line is diet first, then training.
That being said, here is Quiz #2. What's better: 100 crunches on an exercise mat at a 1 crunch per second pace or 15 crunches on a ball at a 1 per 4 second pace? If you guessed quality over quantity, you are correct.
So what are the most effective ab exercises for
really making your abs pop? Following are some of the best exercises...
Double Crunch
Lay down on the floor with knees bent and arms behind your head. At the same time bring your knees up and lift your shoulders off the floor. Try to touch your elbows to your outer knees, don't worry if you can't. Remember to squeeze for a second before lowering to the ground.
Perform 3 sets of 20.
Hanging Leg Raise
On a vertical bench, support yourself and be sure that your back is flat against the pad. Lift your knees up to your chest. If you can't touch your chest, bring them up as high as you can. Lower them slowly back down. Repeat up to 15 times (if you can!) for 3 sets.
Crunches for Obliques
With your feet over a bench, assume standard crunch position. Slowly crunch up all the while twisting as if trying to touch your right elbow to your left knee. Pause for a second at the top and lower to the ground. Repeat on the opposite side. Perform 20 reps (10 on each side) for 3 sets.
Ab-anatomy
PRODUCT OF THE MONTH:
Fluid and Glycogen Recovery Drink with Glutamine (to help build and repair muscles)*
Formulation of antioxidants,
carbohydrates and electrolytes to help keep the body hydrated and
replenished.
By comparison, 8 oz. of Gatorade has 206 calories, providing an excess of simple carbohydrates.
Normally $19.95 for 30 servings (one can), this month only you can purchase at 20% off retail and
save $3.99
(tax still applies).
Also, join and save 20% off all
products, all the time.
Contact me for more information.
*This statement has
not been evaluated by the Food and Drug Administration. This product
is not intended to diagnose, treat, cure or prevent any disease.
Client of the Month -
Anna Schmidt
Fast Nutrition:
McDonald's
|
1. Crispy Chicken Cobb Salad w/ Newman's Cobb Dressing 2. Powerade 3. Oreo McFlurry |
1. Grilled Chicken Caesar Salad w/ Vinaigrette 2. Iced Tea 3. Fruit/Yogurt Parfait |
Think you're being healthy by eating a salad and drinking a Powerade? So you follow it up with an Oreo McFlurry? Well, think again!
McDonald's Crispy Chicken Cobb Salad *before the dressing* has 21 grams of fat. The Powerade has 53 grams of carbs - 47 are from sugar. And finally the McFlurry has 570 calories and 20 grams of fat!
A better choice is the Grilled Chicken
Caesar Salad and substitute the Lowfat Balsamic Vinaigrette for the
Caesar Dressing. Add Iced Tea and a Fruit and Yogurt
Parfait for dessert and you've cut your calories by 70%.
570 20 82 15 200 0 53 0 370 21 20 27 50 1.5 8 1 120 9 9 1
Total:
1310
51
173
45
200 6 9 29 160 2 30 4 40 3 4 0 0 0 <1 0
Total:
400
11
44
33
For more restaurant nutrition information, click here.
Congratulations to Anna Schmidt for
becoming this month's SUCCESS STAR!
Anna started training with me last year
after she found out she was pregnant to make sure that she did what
was best for her baby and for herself.
At the beginning of this year, Anna gave birth to baby Elizabeth and
has gradually worked back into training. In 3 short months, Anna was
back to her original pre-pregnancy weight despite a new baby and a
full-time job!
If you haven't reached your personal fitness goals, contact me so we can schedule a fitness consultation and get started! In the end, what's more important than your health?
Check out the June calendar and begin to plan your events! Contact me for more information or to RSVP for an event. See ya out there!
QUICK RECIPE:
Doc Anna's
Squashy Treat
1 medium
spaghetti squash
1/2-3/4 cup mushrooms sliced
1 cloves garlic, chopped
2-3 cups raw spinach
Grated Parmesan cheese
Spices (parsley, basil, thyme,
pepper)
Optional:
Artichoke hearts (not packed in
oil), chopped
Sun-dried tomatoes
(not packed in oil)
Halve, clean and bake (upside down in 1 inch of water) squash for 45 minutes, or until done.
Sautee mushrooms, garlic in a non-stick pan. Season according to taste. When mushrooms and garlic are almost done add spinach, cover and steam for a few minutes. Remove from heat, drain excess liquid.
Scoop out
squash into a mixing bowl, add sauté mixture and remaining
ingredients and mix. Scoop
mixture back into squash shells, sprinkle tops
with parmesan cheese and return
to oven for 10-15 minutes, or until cheese
is browned (can also be placed
under the broiler at the last minute).
This month's team explore "adventure" will be
LAZERTAG!
We'll split up in teams and shoot each other to pieces! If
you've never played, I guarantee you will have a blast!
Tentatively scheduled for Saturday, June
19th.
RSVP by SUNDAY June 13th so we can get an approximate
count.
Copyright Diane Merritts 2004
