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It’s That time of the Year Again
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It’s hard to believe we’ve already had our first snowfall of the season. Those of you who know me know I’m such a huge fan of winter….. OK, maybe not, but I’d like to put things into perspective if you’re like me and aren’t particularly fond of the cold weather months. We essentially have 4 month/16.5 weeks from this Saturday to get in the best shape of our lives.. I’m going to put a counter up in my office. Every week we’ll change the number and countdown to March 1st. We have got to stay motivated!!
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Is The Freshman 15 Real or Myth
 
Contrary to college folklore, the dreaded “freshman 15” — the notion that students gain 15 lbs. during their first year at school — is a myth, according to a study from Ohio State University.
When I first read this article I had to keep an open mind because upon reading the first line my first instinct was to laugh. Honestly, how many young kid who you know that went away to college didn’t gain weight? I wanted to see each one of the kids they followed and interview them myself. I still have some reservations but I’ll save them for the end.
Then reading a little further along I came across some of the same points that try to project onto my clients. Weight is a direct reflection of lifestyle and this article reinforces that. What changed my mind about this article was that fact that it touched on a number of different factors as to why the students would or would not gain weight. For instance, how many “extra” calories do you take in on a regular day? It could be an extra beer, glass of wine, random treats or an extra slice of pizza “just because you went to the gym that day”. (yes, I’ve heard that one) If you’re out 5 or 6 times a week socializing when you use to be at home with mom and dad, of course you’ll gain weight. If you’re a dedicated college student who spends time in the library and moderately
watches what you eat then presumably you would not.
Now here are my reservations. Without getting too critical, they never actually see each subject to compare data. It’s conducted through survey, and we all know too well how easy it is to streeaaaatttttccccchhhhhhh the truth a little. I’m a firm believer that kids aren’t done growing until about 20 or 21. That being said, it’s impossible for students not to gain weight. I wish they would have seen the 9000 students. Another thing that bothers me is that they don’t get into exercise tendencies. A kid who goes to the gym, does cardio and some strength might gain, lose or maintain depending upon how he or she is working out.
For the whole article click on the link below and see what you think.
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Client Spotlight
Melissa Mallar
Melissa is a true example of someone who understands exercise as being a part of a way of life. She started working with Jeff 8 years ago after graduating from college and since then has made it a priority to stay fit. As a young adult, through high school and college, Melissa never really established a regular exercise routine. So when she met and started working with Jeff it was a whole new world. After a few months of dedicating herself to a program, she noticed significant results and was hooked ever since. 8 years later she is still working out with Jeff, making her way up the corporate ladder and to top it all off is getting married November 5th to her long time boyfriend/ fiancé Mat. Congratulations
Melissa, you are a true example of doing it the right way.
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Healthy Recipe of the Month
Fresh Tomato Soup
Ingredients
2 cups fat-free, less-sodium chicken broth $1 cup chopped onion $3/4 cup chopped celery $1 tablespoon thinly sliced fresh basil 1 tablespoon tomato paste $2 pounds plum tomatoes, cut into wedges $1/2 teaspoon salt $1/4 teaspoon freshly ground black pepper $6 tablespoons plain low-fat yogurt $3 tablespoons thinly sliced fresh basil
Preparation
1. Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4
Nutritional Information
Amount per serving
Calories: 58 Calories from fat: 12% Fat: 0.8g Saturated fat: 0.3g Monounsaturated fat: 0.1g Polyunsaturated fat: 0.2g Protein: 3.1g Carbohydrate: 11.3g Fiber: 2.8g Cholesterol: 1mg Iron: 1.1mg Sodium: 382mg Calcium: 49mg
Danese Blackwell, Farmington, Utah, Cooking Light
http://www.myrecipes.com/recipe/fresh-tomato-soup-10000001842368/
ST38F Winter-Fit Program
I’ll be putting the finishing touches on a program that will help all fitness level stay fit during the winter months. This program will be easy to follow and extremely effective if done so correctly. Watch your email early next week for the outline of the program. The estimated start date will be November 14th and will go through January 14th.
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In This Issue
- Freshman 15
- Client Spotlight
- Fit Tip
- Sample Workout
- Trivia Question
- Recipe of the Month
- Who’s in for Ladies night?
- Schedule and Events
- Favorite Fitness Excuses
- Thanksgiving Morning Class
- Stay Fit in Winter Program
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Events and Activities
Trivia at Polcari’s
November 17th
8:00 PM
Ladies Only Workout
November 11th
6:30 PM
Thanksgiving Morning Spinning Class
November 24th
8:30 AM
Assault on Mt. Hood
3.75 mile golf course race
December 10th
12:00 PM
American Lung Association Race Up Boston Place
February 4th
Morning
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Trivia Question
If two women of the same size, both work all day, have a family of 4 and do the majority of the chores but one works out 5 times a week and the other works out just 2 times a week. Tell me, who burns more calories running up 20 flights of stairs? The woman who works out more and does it in 4 minutes or the woman who works out less and does it in 7 minutes?
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Fitness Excuse
of the Month
This section is inspired by two things. 1. A commercial on TV where a couple is going back and forth on why they didn’t go to the gym that particular day and 2. All of my wonderful clients who like to omit certain exercises from their workouts. You know how you are…
This months excuse:
“You see, I’ve got this calf thing….” MH
If you were there it was an instant classic.
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Fit Tip of the Month
Try changing up your exercise sequence. If you always run before you lift or workout larger muscle groups before smaller ones, try switching it up. Not only will it ad some spice to your program but you’ll probably notice you’ll have to work at a higher intensity during the workout. Your body becomes very complacent and needs to constantly be challenged to improve.
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Try This Sample Workout
Cardio/Strength Switch
Perform the following exercises as follows.
A: Cardio for 1 minute @ 90% of max
B: Strength for 20 reps
A: High Knee
B: Pushups
A: Mt. Climbers
B: Supermans
A: Squat Jumps
B: Front Alt. Lunges
A: Burpee
B: Hand/Elbow Switches
Perform the circuit 2 times through with 5 seconds between each exercise and 1 minute between rounds.
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