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Client of the Month |
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Susan |
Congratulations to Susan on
earning our Client of the Month award! She has truly devoted herself to
improving her health and fitness and it shows with the results she is
achieving: Susan is down 55 pounds, lost over 34 inches, and reduced her
body fat by 10 percent. Susan is the perfect example of the great
results that can be attained by consistently following a good exercise and
nutrition program.
Read her
testimonial
and see how training at Fitness Together has changed her life.
Great job Susan! (and
enjoy your prize)
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5 Biggest Fitness Mistakes |
Take a walk through any gym, and you'll notice
many mistakes. Mistakes that waste time. Mistakes that put people in danger.
And mistakes that are just plain stupid. Maybe you even make a few of these
mistakes yourself.
By avoiding these common blunders, you'll put yourself on the fast track to
results. Check out the following 5 fitness mistakes and the solutions you need
to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If
you are able to complete 15 repetitions easily, then the weight is too light.
On the flip side, if you aren't able to perform an exercise through its full
range of motion, and find yourself cheating on form, then the weight is too
heavy.
The correct weights will feel challenging by your last few repetitions, but
won't force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they
visit the gym. Maybe you've been doing the same exercise routine as long as you
can remember - if it isn't broken then don't fix it, right?
The truth is that exercise routines have expiration dates, and that is the date
that they begin to lose their effectiveness. As a rule of thumb never use the
same routine for more than 4 weeks.
Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right
into the heart of the routine. What they don't realize is that a good warm up
will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases
blood flow and muscle contraction and reduces muscle resistance. Your warm up
should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest
reasons for bad form are: not concentrating on the exercise, and trying to lift
weights that are too heavy. Lifting with improper form almost always results in
injury.
Take the time to achieve proper form, by doing so you'll avoid injury and will
reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically
see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is
there waiting for you? Why push yourself if no one is watching? Exercising
alone does not typically provide the motivation needed to work hard enough or
continue long enough to see results.
The best way to avoid injury and to see results is to work with a
personal trainer. The trainers at Fitness Together are passionate
about seeing our clients achieve results - without wasting time, energy and
effort on mistakes. We're here to help, just give us a call. |
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Where Did the Time Go? |
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The number one reason why
people don't exercise is that they don't have time. At least that's what
they tell themselves .
I know we are all busy. Between getting to and from work, balancing
responsibilities and having time for yourself, there's little left over for
workouts. But, you can escape the time crunch excuse in a couple easy steps:
Step One: Schedule Your Workouts.
You've heard this before, and it makes so much sense. If you treat your
exercise time with the importance of a work meeting then you'd never skip a
workout and you'd be in amazing shape.
While the scheduling concept is brilliant in its simplicity, you have to put
it into practice to reap the benefits. Pull out your calendar and a pen. Don't
laugh, I'm serious! Just do it. If you want to get into shape, it starts with
committing to a revised schedule with a set exercise time.
Identify three 45-minute time slots each week and mark them on your calendar.
That is when you'll exercise.
Remember this: if the thought that you should exercise this week is floating
around in your head, but you haven't anchored it down to a specific time and
date, then it will quickly disappear.
Step Two: Get the Most from Each Minute.
The days of endless, mind numbing cardio are over. A great workout can take
place in under an hour, when done correctly. The idea is to burn more calories
each minute. This is done through short, intense bursts of exercise.
Use the following three tips to take your routine to the next level:
1. Be Unstable: Use your entire body, and target your core, by
performing exercises that engage stabilizing muscles. To do this use an
exercise ball, a Bosu ball, a balance disk, or you could simply stand on one
foot.
2. Add Resistance: More resistance incorporated into your routine
translates into higher intensity and more calories burned. You can add
resistance by carrying dumbbells while doing lunges, wearing a weighted vest
while walking or jogging, or putting a weight between your feet while doing
leg raises.
3. Use Intervals: Interval training is an amazing tool for creating
short yet effective workouts. Don't worry, it's not complicated. Interval
training is simply alternating between different short bursts of activity.
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Meetup.com |
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If you would like to attend some free health and
fitness activities, then check out the
Fitness
Together Meetup.com group. It's free to join, and by
joining, you will have access to our calendar of events, and be notified when
new activities are scheduled.
April will have some more great meetups.
Look for bootcamp workouts in the park, hikes, healthy lunches and more!
Anyone can join at
meetup.com. You don't have to be a Fitness Together client and there
is no charge or fee. |
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Recipe of the Month |
White Bean Ratatouille
Ratatouille is a dish of cooked vegetables that originated in southern France.
This version contains white beans which add protein and have a great texture.
Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings
Here's what you need:
• 1 large-size globe eggplant, cut in 1/2 inch cubes
• 1 tablespoon water, for sautéing
• 2 medium-size red onions, sliced
• 3 medium-size zucchini, cut in 1/2 inch cubes
• 2 red bell peppers, cut into 1/2 inch squares
• 4 garlic cloves, minced
• 1/4 cup dry white wine
• 1 cup vegetable stock
• 4 tomatoes, seeded and roughly chopped (or 2 cans - 15 oz each – fire roasted
diced tomatoes)
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 2 bay leaves
• 2 (15oz) cans white beans, drained and rinsed
• Salt and fresh group pepper, to taste
• 1/2 cup finely chopped fresh basil
1. Steam eggplant cubes for 10 minutes. Heat the water in a large-size
sauté pan, add onions and cook, for 5 minutes.
2. Add zucchini and bell peppers and cook, stirring often, for another 5
minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
3. Add wine and stock. Bring to a boil over high heat, then reduce heat
to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves.
Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
4. Add beans to skillet, stirring well to combine. Cook, uncovered, until
vegetables are tender but not mushy and liquids have thickened, stirring
occasionally for another 5 minutes. Season with salt to taste.
5. Remove skillet from heat, remove the bay leaves, and stir in chopped
basil.
Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g
carbohydrate, 11.5g fiber, and 9.5g protein. |
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FREE Personal Training Session and Consultation |
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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 Pkwy. #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Subscribe If this
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Links
Fitness Together
Work-at-Home Moms
Nutritional Supplements
Golf Fitness
Meetup.com
Holidays
Apr 2 -
Good Friday
Apr 4 - Easter
Apr 15 - Tax Day
Apr 30 - Arbor Day
Quote of the Month
The thing that contributes to anyone reaching the goal they
want is simply wanting that goal badly enough.
- Charles E. Wilson
Health Trivia
Fat and muscle are two
completely separate tissues. One cannot be turned into the other.
Healthy Humor
Exercise for Folks Over 50. Begin by standing
on a comfortable surface, where you have plenty of room at each side. With a
5-lb potato bag in each hand, extend your arms straight out from your sides
and hold them there as long as you can. Try to reach a full minute, and then
relax. Each day you'll find that you can hold this position for just a bit
longer. After a couple of weeks, move up to 10-lb potato bags. Eventually try
to get to where you can lift a 50-lb potato bag in each hand and hold your
arms straight for more than a full minute. After you feel confident at that
level, put a potato in each bag.
Health Tip
The claim of many cereals to be "whole grain" can be misleading. Read the
label carefully. True whole grain cereals should have at least 5 grams of fiber
per serving.
Refer a Friend Here’s
your chance to help your friends and family achieve their health, fitness, and
weight loss goals and to help me grow my business – and best of all there’s a
free gift in it for you!
Refer
a Friend to Fitness Together.
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