Welcome to “Prime
Physique Magazine Online!”
San Jose Adventure Boot Camp for
Women is in the middle of another great
session! Do you know anyone who would be interested in signing up
for the October 1st camp? 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!
New '2 Week Mini Camps' will be added to finish off this year's great boot camp programs.
Watch www.SanJoseBootCamp.com for details! Currently we are planning 2 of these special programs
for November and December.
Prime Physique's own
original circuit training program, The PrimeFit Program, is
celebrating 10 years of great workouts! To celebrate we are
completely revamping the program and launching new classes starting
September 1st. We will now offer a 6:45AM and a
6:30PM Circuit Training program. This program is
awesome and co-ed! So ladies, send your men in for the
PrimeFit Program...or come join us when Boot Camp is not in
session!
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.
Finally, read about Subway in this issue! Great way to eat out
and keep the calories down.
Your Personal Trainer,
Brett A. Riesenhuber, B.S., C.P.P.T., G.F.P.,
C.A.B.C.T.
How
To Get Fat Eating at Subway
You've
probably heard of Jared Fogle - he's the guy that lost over 200 pounds by
only eating at Subway. His amazing story captured the attention of people
all around the world. Here it is in a nutshell:
It all started
March of 1998 when Jared was a college student with a problem. His weight
had skyrocketed to 425 pounds. Now that's a lot of weight for anyone to
handle, let alone a busy college student. So Jared made the decision to
change his life.
He knew the weight would come off with the help
of a healthy, lowfat diet. Luckily for him there was a Subway restaurant
located near his apartment. His plan was brilliant in its simplicity.
Everyday he ate the same thing:
- Breakfast - coffee
- Lunch - "I ate the 6-inch turkey, tons of vegetables, including hot
peppers and a bit of spicy mustard." He left off the mayonnaise and
cheese and had a bag of Baked Lays® potato chips and a diet soft drink
- Dinner - Footlong veggie sub - again no mayonnaise or cheese.
I'm sure you know the rest of the story. The Subway diet,
along with exercise, got Jared to shed the extra weight until he was a
lean 190 pounds (the guy is 6'2"), and he became a spokesperson for
Subway, sharing his story and inspiring millions of people.
Subway
then became synonymous with healthy eating.
Ever look at a Subway
napkin? It lists 7 of their sandwiches that have 6 grams of fat or less.
Then at the bottom it shows you an alternative. The Big Mac and the
Whopper, burgers that hold 31 and 40 grams of fat, respectively.
Wow, Subway is much healthier, right? Well, yes and no.
First read the small print. The 7 sandwiches with 6 grams of fat
or less are calculated with only bread, veggies and meat. So if you take
your sandwich with cheese, mayonnaise, and oil (and really, other than
Jared, who doesn't?) then you need to recalculate the numbers.
Here, I'll do it for you, using a 6" Roasted Chicken Breast
sandwich as an example.
| Food Item |
Fat |
Calories |
| 6" Sandwich (bread, veggies and meat) |
6 |
342 |
Cheddar Cheese
(2 slices) |
5 |
60 |
| 1 Tbl Mayonnaise |
12 |
110 |
| 1 Tbl Oil |
15 |
135 |
| Totals: |
38g Fat |
647
Calories |
Let's not forget the
tempting side items are that so often picked up in the Subway
line:
| Food Item |
Fat |
Calories |
| Wild Rice with Chicken Soup |
11 |
210 |
| 1oz Bag of SunChips |
6 |
140 |
| Chocolate Chip cookie |
10 |
210 |
| Totals: |
27g Fat |
560
Calories |
And just like that your
'healthy' Subway sandwich grew into a meal with fat and calorie totals
that rival a Big Mac meal.
Now I know you probably don't get all of the extras when you visit Subway but, quite frankly, that
isn't the point.
The point is that there is danger in classifying
any restaurant as 'healthy'.
The truth is that you could gain
weight eating anywhere, just like you could lose weight eating anywhere.
It all comes down to maintaining a balanced diet with a reasonable calorie
and fat intake.
Jared lost weight by drastically cutting calories
and fat from his diet and by starting an exercise program. You too could
do this at Subway or any other restaurant. But eating at Subway does not
mean that you will walk out leaner and healthier.
It all comes
down to choices.
Everyday you make choices that directly affect
your weight and your health. Should you get mayonnaise on your sandwich?
What harm will one cookie do? Will skipping your workout today really make
a difference?
You get to decide.
At some point we all
reach a breaking point. For Jared it was hitting 425 pounds. For you it
may be when you have to buy the next size up. Or when you find your body
riddled with aches and pains. Or when you're shocked by the number on the
scale.
Sooner or later you will decide that you are worth
it. You will decide that your health is important. You will decide that
you deserve to look great. And you will do what it takes to achieve
amazing results.
I'm here to help you do just that. Call or email
today to get started on an exercise program that will change your body and
your life...just like Jared.
Chocolate
Dependency
Many of us are simply hooked on chocolate. Rather than getting your
chocolate fix through a piece of double fudge brownie, try a nutritious
glass of low fat chocolate soy milk instead. You still get to enjoy your
favorite flavor while cutting out calories and fat.
Guiltless
French Toast with Ricotta
Egg whites and nonfat milk take the guilt out of this breakfast
favorite. You will be so surprised by the great taste that the fat and
sugar of traditional French Toast will not be missed. Enjoy it with sliced
strawberries or any seasonal fruit.
Servings: 2
Here's what you
need...
- 4 egg whites
- 2/3 cup nonfat milk
- 2 slices whole wheat bread
- 1/2 cup nonfat ricotta cheese
- 1 pinch salt
- 1/4 teaspoon ground cinnamon
- Sliced Strawberries (optional)
- Thoroughly mix the egg whites, milk, salt and cinnamon. Soak bread
in the egg white mixture.
- Coat a nonstick skillet with cooking spray and place over medium
heat. Cook the bread until each side it set and bread is light brown.
Place French toast on a plate top with ricotta and garnish with sliced
strawberries and cinnamon.
Nutritional Analysis: One serving equals 182 calories,
1.5g fat, 23g carbohydrate, and 18g protein
Help out your friends, family and co-works by
giving them a complimentary issue of my bimonthly fitness
newsletter. Just use the "refer a friend" link below to forward
this issue along!
 |
Brett A. Riesenhuber
Prime Physique
Fitness Specialists
Email Me
My Site
408-558-1800
Thinking about exercising with us? Here is what our clients are
saying:
I am living proof that if you're just thinking about it, you CAN do it!
Brett is a great trainer, an excellent motivator and fun to be around! I
go at my own pace, which is improving! Brett supports everyone and
encourages us to support each other. The girls keep you going and Brett
makes sure everyone is performing at her best. You are encouraged every
step of the way. -Courtney Budziak
I've been working out with Brett for several years now and my body has
never looked better!! Even my husband, who owns gyms of his own, comments
on how great I'm looking! It was the best decision I've made to better my
health and physique with the help of Brett and Prime Physique. Brett has
made my personal workouts challenging yet fun at the same time. -Christine
Gigantino
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
PrimeFit Circuit Training Classes!
New PrimeFit
Classes!
Great CIRCUIT TRAINING
Now at
6:30PM
&
7:00AM
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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