In This Month's Issue:
The
Most Neglected Body Part
Want Antioxidants? Go Blue
What is Fructose?
Recipe of the Month
April is Alcohol Awareness Month |
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Holidays this month:
Apr 5, Palm Sunday
Apr 9, Passover
Apr 10, Good Friday
Apr 12, Easter
Apr 24, Arbor Day
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The
Most Neglected Body Part |
I can't figure out why, but people usually neglect to train
their legs. It's a funny thing, since proper leg training will dramatically
deliver total body results. Leg exercises are tough, I won't deny that,
but the benefits are more than worth the effort.
Your legs are a major muscle group, so it's no surprise that training them
will get you fast results.
Training your legs will...
1. Burn Body Fat Fast.
As I mentioned, leg exercises are tough. Your legs are a large part of your
body, so each exercise literally moves your whole body. This is why a good leg
workout will fire up your metabolism to melt fat away. You'll burn more
calories while exercising your legs than any other body part. Due to the
intensity of a leg workout, your metabolism becomes elevated, burning more
calories, hours after your workout. That means that your body continues to
burn extra calories without any extra effort on your part.
2. Build Strength for Everyday Life.
How often do you use your legs? Most of us depend on our legs constantly
throughout the day, so wouldn't it make sense to strengthen them to improve
all of our daily activities, including our primary mode of transportation --
walking. Exercising your legs isn't only about increased strength; you'll also
improve your coordination and balance. This means that you'll be able to do
and experience things that you otherwise would have missed.
3. Uncover Natural Muscle Shape.
Let's be honest, toned legs are attractive. I'm not saying that you're legs
will bulge with muscles (unless we trained you for that), but I am saying that
consistently training your legs will uncover your natural toned shape. Many of
my clients discover a whole new level of confidence after getting their legs
back into shape. Women especially enjoy the freedom to wear shorts or a skirt
without feeling embarrassed to show their legs. As you strengthen your legs
you'll also reduce the risk of injury to your lower back because you'll
actually learn to pick things up off the ground the right way.
Now that I've convinced you to pay more attention to your legs, here are three
of the top exercises you should do for your legs. Each of these exercises have
dozens of different variations to keep your workouts fresh and challenging.
1. Lunge
2. Squat
3. Dead Lift
These three are not the only leg exercises you can do. That's another
great thing about training your legs... you have many options and variations
available.
Want to know more about leg exercises and which ones are the best for you? Are
you finally ready to get into the best shape of your life? Let me help.
Call and schedule a free consultation where you and I
can discuss your goals and I can show you the fastest and safest way to reach
them. |
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Want Antioxidants? Go Blue |
Blueberries are being called a "super food" by many
nutritionists. Recent research has shown that blueberries are the fruit with the
highest
antioxidant activity. They have even been shown to improve memory and
coordination and to slow the development of degenerative diseases.
Snack on fresh or dried blueberries instead of processed sweets – not only are
they healthier, you'll also lose weight. |
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What is Fructose? |
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Trying to save money, food companies
introduced High Fructose Corn Syrup (HFCS) into the food market in the 1970s.
Sweetening manufactured foods this way is profitable, because fructose is less
expensive and much sweeter than sugar. Today, HFCS is found in a variety of
foods from soda pop to ketchup, fruit drinks to salad dressings, cereals,
breads, flavored yogurt, and sauces.
Fructose, a monosaccharide, is sometimes called “fruit
sugar” because it is naturally found in fruits. Fructose is also found in honey,
and is a component of table sugar (sucrose), which is a disaccharide composed of
fructose and glucose.
When we eat most carbohydrate foods, the blood sugar level
increases and insulin is secreted to transport the sugar into the body’s cells.
Besides helping to transport blood sugar, insulin also triggers the release of a
hormone called leptin which helps control hunger by signaling the brain that the
body is full and therefore to stop eating.
The interesting fact about fructose is that it is
metabolized in a totally different way than other carbohydrates. It does not
stimulate or require insulin for transportation to the cells. Since there is no
need for insulin release, there is also no secretion of leptin. Therefore the
feeling of satiety, or feeling full, is altered and you continue to eat and
possibly overeat.
Fructose doesn't need to be completely eliminated from your
diet. It is primarily found in fruits, which provide a wealth of nutritional
benefits to the body. Fructose found in fruits is fine! However, are we setting
up our bodies for damage by constantly feeding it processed foods that have been
filled with sugar and heavily loaded with High Fructose Corn Syrup, which is
approximately one-half fructose.
Whenever possible, avoid food products that contain HFCS
and refined table sugar. This is not a magical cure for weight gain, but the
preliminary research indicates that it may play a role. |
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Recipe of the Month |
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Easy Lentil Soup Use this recipe
for a light dinner or quick lunch. It's easy to make, tastes delicious, it's low
in fat and full of natural protein. And
lentils are packed with
cholesterol-lowering fiber.
Yield: 8 servings
Here's what you need...
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1 tablespoon olive oil
- 1 cup finely chopped onion
- 1/2 cup finely chopped carrot
- 1/2 cup finely chopped celery
- 2 teaspoons salt
- 1 pound lentils, picked and rinsed
- 1 cup peeled and chopped tomatoes
- 2 quarts
chicken broth, fat free, reduced sodium
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground toasted cumin
- Optional, spoonful of fat free
cottage cheese
- Optional, dried parsley
- Put the olive oil in a 6-quart
Dutch oven and place
over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7
minutes.
- Add the lentils, tomatoes, broth, coriander and cumin; stir to combine.
Increase the heat to high and bring the mixture just to a boil. Reduce the
heat to low, cover and cook at a low simmer until the lentils are tender,
about 40 minutes.
- Using a stick blender, puree the soup to your desired consistency. Serve
with cottage cheese and sprinkle with dried parsley if desired.
Nutritional Analysis:
One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g
protein. |
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FT Gift Certificates Available Online |
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Gift Certificates can be applied towards any training package of 10 or more sessions.
For new clients only, get 1 free session added to your training package when you redeem your gift certificate.
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Fitness Together 951-302-2995 |
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Ed FerrellAs owner, manager and head trainer of Fitness Together - Temecula,
I have found that there is nothing more rewarding than helping my clients reach
their personal fitness goals. It goes far beyond helping them to lose weight and
feel better about themselves. I have seen lives completely changed when clients
learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The
improvements and enjoyment that clients experience in their daily lives as a
result of their personal training is why I do this. I may work with each client
less than an hour a day, but I known they are enjoying the benefits of their
improved energy, health and fitness all day long -- and that's what its all
about. Without your health, nothing else matters.
Contact Us
Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
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Links
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Work-at-Home Moms
Nutritional Supplements
Quote of the Month
"I find it fascinating that most people plan their vacations
with better care than they do their lives. Perhaps that is because escape is
easier than change."
-- Jim Rohn
Health Trivia
Every day, the human heart beats about 100,000
times and pumps about 3,600 gallons of blood through 93,000 miles of blood
vessels.
Birthstone
Diamond
Holidays
Apr 5, Palm Sunday
Apr 9, Passover
Apr 10, Good Friday
Apr 12, Easter
Apr 24, Arbor Day
Healthy Humor
I'm in shape. Round is a shape.
Health Tip
Holding your breath during an exercise can be very dangerous, especially if
you have high blood pressure. It is, with few exceptions, better to breathe
while lifting.
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