Welcome to “Prime
Physique Magazine Online!”
San Jose Adventure Boot Camp for
Women is getting ready to launch another camp on July
9th, after a GREAT camp in June! Do you know anyone who would be
interested in signing up? Maybe a friend, spouse, co-worker, or
family member? If you have not signed up yet, get moving and secure
your spot in the next camp...there are only 5 spots left!
Make sure to stay up to date with Brett's Fitness Blog! Check it
out today at http://www.BrettsFitnessBlog.com for new fitness, diet, and health tips from your favorite fitness
professional.
Your Personal Trainer,
Brett A. Riesenhuber, B.S., C.P.P.T., G.F.P.,
C.A.B.C.T.
Are
You Too Hurt to Exercise?
Don't Let an Injury Come Between You and Your
Goals
Can you relate to this scenario? After putting it off
for too long, you commit to get fit-only to find yourself injured the
minute you start working out. All of the sudden your fitness goals go back
on the shelf and you are left to deal with the pain.
Whether your
injury occurs right off the bat or after years of regular workouts the
result is always the same. It is discouraging, painful and downright
depressing.
And since studies suggest that up to 38% of all
exercisers suffer from an injury each year, it is a subject worth
exploring.
Top 3 Workout Injuries
The
following three ailments occur commonly among active people. Let's explore
the cause of each and then detail your very own injury prevention
plan-because let's face it, you simply don't have time to spend nursing
and injury (and losing all that progress you had made).
1.
Strain / Pulled Muscle: occurs when a tendon (connects muscle to
bone) or muscle is stretched or torn. If you suffer from a strain you will
feel pain and swelling in the muscle belly, or loss of function if the
strain occurred in a tendon. Many strains occur as the result of an
improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or
torn. While this can happen to any ligament in your body, the most common
placements of sprains are in the ankle, wrist and knee. Often this injury
will happen suddenly as the ligament is stretched beyond its normal limit,
usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain
at some point in their lives-and the list of causes is as diverse as the
sufferers themselves. Here are the main reasons for workout related back
pain:
- Improper form: Similar to bad posture, using improper form
while performing weight bearing exercises will leave your back sore and
aching. The good news is that once your form is corrected this pain
should subside after a healing period.
- Weak muscles: If you have a desk job then chances are your
deep back muscles are inactive and unconditioned. When you start an
exercise program, but fail to properly strengthen these muscles, the
result is often an aching back.
- Strained muscles: Not to pick on that desk job, but another
result of sitting all day is tight back muscles. When these muscles are
not properly warmed up and stretched before exercise begins, muscle
strains occur.
Your 5-Step Injury Prevention
Plan
Injuries don't have to slow you from meeting your fitness
goals. The following 5 steps will dramatically reduce your chance of
injury and if you do find yourself injured, but have been following these
5 steps, your recovery will be quick and efficient.
Step 1: Stretch
What is more boring than stretching? You want
to exercise, not sit around touching your toes-right? Even though it isn't
exciting, stretching is the best way to increase muscle elasticity and
durability. Tight muscles are big contributors to strains-remember? Take
the time to stretch everyday before and after your workout to stave off
injury.
Step 2: Warm Up
Preparing for your
workout should not begin and end with putting on your gym clothes. Your
muscles need to be coaxed into motion by way of a 10-15 minute warm up in
order to prepare them for injury-free use. Cold muscles are less elastic
and are therefore more prone to tears.
Step 3: Proper
Gear
For most fitness enthusiasts proper gear has everything
to do with their shoes. Don't be fooled-not just any shoe will do. Find
shoes that offer support and traction for your exercise of choice, and
make sure that they aren't too tight or too loose. If you are prone to
ankle injuries then try a pair of high-tops for extra support.
Step
4: Lifestyle
Stop for a moment and think about your
car-if you don't maintain it with regular tune ups, oil changes and
quality fuel then you can't expect it to perform well on the road. The
same applies to your body. Getting healthy amounts of sleep, eating well
balanced meals and staying hydrated will all contribute to your
performance during exercise. The healthier your lifestyle is the less
likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to
injury prevention, but unfortunately it is the most overlooked. People who
keep their bodies in top condition by exercising regularly and maintaining
a healthy lifestyle are the least likely to injure themselves. When
exercise programs are started and stopped sporadically your muscles are
most likely to become injured.
Of course being conditioned also
has another great benefit that everyone enjoys - you get to look and feel
great! And who doesn't what that, right?
The ultimate injury
prevention plan is to work with me, your qualified fitness expert!
Together we will explore proper technique and will craft a plan for your
unique fitness goals.
Wouldn't you love to see awesome results
before this summer comes to an end? Simply reply to this email or call me
today to get started. It's time to take action and get the results that
you deserve!
No
Growling Allowed!
Was
that your stomach growling? Did you know that a growling stomach is
a sign that your metabolism has slowed down dramatically? This means
you are burning fewer calories than you could be and your body is
going into fat storage mode. Don't allow yourself to get to that
point! Eat small healthy meals every 2-4 hours to maintain a high
metabolism!
Balsamic
Plum Tomatoes
 Nothing compliments dinner quite like this summery tomato
salad. Enjoy homemade vinaigrette tossed over sliced plum tomato and red
onion topped with the unforgettable taste of basil.
Yield: 4
servings
Here's what you
need...
6 medium plum tomatoes,
sliced
1/2 cup sliced red onion
3
tablespoons balsamic vinegar
2 tablespoons olive or
canola oil
1/2 teaspoon sugar
1/8
teaspoon salt
1/8 teaspoon garlic
powder
1/8 teaspoon pepper
4 fresh
basil leaves, snipped
- In a bowl, gently combine the tomatoes and onion. In a jar with
tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and
pepper; shake well.
- Pour over tomato mixture; toss gently to coat. Sprinkle with basil.
Serve at room temperature with slotted spoon.
Nutritional Analysis: One serving (1 cup)
equals 114 calories, 7g fat, 12g carbohydrate, 2g protein.
* Make it a
high protein meal by adding a grilled chicken breast on top.
Help me spread the fitness truth... Forward this
newsletter to your friends, family and co-workers by using the 'Refer
a Friend' link below!
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Brett A. Riesenhuber
Prime Physique Fitness Specialists
Email Me
My Site
408-558-1800
Owner & Founder of Prime Physique Fitness
Specialists
We came to Prime Physique because we wanted to take off more than a few
pounds and get in shape so that we can enjoy our retirement. Brett
welcomed us and assigned Lindsay to be our personal trainer. Lindsay has
encouraged us, while not scaring us away. We look forward to our three
sessions each week and can't wait to see significant results. Mike and
Anne MacLellan
"Left to my own devices, I would not be consistent in my workouts. I've
joined numerous gyms in the last 15 years and never followed through, but
being affiliated with Prime Physique in a one-on-one capacity is the
"ticket 4 me". I look forward to working out with someone who cares about
my health and fitness as much as I do." -Ms. Linda Sampson
" I have been a member of Prime Physique for over seven years. It has
been easy for me to maintain my exercise program all these years because
attending Brett's sessions is both a good workout and fun. Prime Physique
has helped me stay healthy." -Sanjiv Kaul SIlicon Valley Executive
PrimeFit Circuit Training Classes!
The PrimeFit Classes are returning to Prime
Physique! Look for new evening classes being added. Tell your
friends!
Let us know if there are any special times that you or
your friends would be interested in joining a PrimeFit Circuit Class.
Get one of your friends to
join and you will get a
FREE 30 Minute
Massage....
By a professional,
not Lindsay or
me;-)
Drop 5-10 POUNDS of FAT!!!
Want to drop 10 pounds this
month????
I did it...so can you. Check out http://www.FitnessFatBurn.com and
see how you can drop some serious fat on a special 9 or 30 day
program. Talk to Brett for more information about this
amazing find!
Brett's Fitness Blog!
Yet another site in the Prime Physique web ring! Check out http://www.BrettsFitnessBlog.com for all kinds of new information about health, diet, nutrition, and
fitness. Log-on and set up the RSS feed so you can stay up to
date!
-Brett
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