Fitness and Nutrition
in a Nutshell
March 2009
We’re warming up. Spring is
around the corner, I can just feel it. Use this time of year to re-energize
your battery, rejuvenate your spirit and refresh your outlook on health. March
also happens to be National Nutrition Month. This is great time to reevaluate
your everyday habits with food.
Nutrition Tip
Make Nutrition a Priority
Take this nutrition quiz from
the American Dietetic Association to see how much you really know. Not sure
about the answers? The answers are provided with a brief explanation. http://www.eatright.org/nnm/NNMWEBNEW/flashquiz.swf
If you feel like your eating
habits leave a little bit to be desired, just try to go back to the basics. Don’t
worry about what you’ve done in the past. Keep it simple by focusing on fruits,
vegetables, whole grains, and lean protein sources. Eat home cooked meals more
often and avoid processed foods whenever possible. Think fresh and colorful—like
spring!
Fitness Tip
WHY the WARM UP?
Have you ever noticed that
some gym goers walk right in the door and then go full blast on the treadmill?
What about the person who jumps on a weight machine and starts pumping away
with cold muscles? Maybe if these individuals knew that only 5 minutes of a
warm up would have beneficial effects on their workouts they would incorporate
this into their plan.
A gradual warm up:
-leads to efficient calorie burning by increasing the core
body temperature.
-produces faster, more forceful muscle contractions.
-gives you better control by speeding up your
neural message pathways to the muscles.
-allows you to work out comfortably and longer because all of your energy
systems are able to adjust to exercise, preventing lactic acid buildup.
-improves joint range of
motion.
-psychologically prepares you
for higher intensities.
Your warm up should consist
of a gradual increase of speed or intensity of whatever cardio activity that
you choose. After your muscles are warm,
then some light flexibility exercises, or weight training exercises can be
performed.
Warming up as part of your
work out will only take 5 minutes and will make you more efficient, productive,
and able to reap the benefits that your work out should provide.
Highlights
We want to help you reach your goals…
Group Nutrition and Fitness Class
Do you have a church, tennis,
knitting, professional or service oriented group that could benefit from a
combo health class? Nutrition Works and Time Out Fitness will come to your
location (within
Cost: $10 per person (minimum 10 people)
Lifestyle Assessment
Whether you are just
embarking on a new health program or you’ve been working at it for years, this
service can benefit you. This fitness and nutrition assessment will help you evaluate where you are and motivate you to
take the necessary steps to get you to your next level of health. You’ll get a
private session with Mary for fitness testing: body composition, circumference
measurements, tests for upper, lower body and core strength and endurance,
heart rate, blood pressure and flexibility. From the results of the fitness
assessment, you will receive a user friendly exercise routine, and are entitled
to a complimentary 8 week fitness checkup. You will also get a private session
with Sandra for a nutrition evaluation. Your daily dietary habits and 24 hour
food record will be reviewed and dietary recommendations will be suggested to
suit your goals.
Cost: $60
What are people
saying?
“In just eight weeks, I lost 3% body fat, decreased
8.8 pounds of fat weight, and gained 6.3 pounds of lean muscle weight. Mary did
a lot for me, but most importantly she taught me how to take care of myself. I
am still exercising and trying to eat right. I still have a ways to go, but
thanks to Mary Glover at Time Out Fitness, I know that I can do it. Thanks
Mary!”
-J.H.
I Added Foods to My Diet
"...your program changed my life by making it
(1) longer and (2) better. Not only did your program teach me what to avoid but
also- and even more importantly- what new foods to add to my diet. You taught
me how to survive the toughest holiday party environments and to find good
nutrition among many temptations. As your tutorials progressed, my cholesterol
decreased along with my blood pressure."
-D.V.
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary
Glover, M. Ed., M.S. 502-558-8693 |
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