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April

2012

COMMUNITY EVENTS:

• April 6-8 White Party www.jeffreysanker.com

Have an upcoming Event? Let us know

Happy Birthday Members • • • • • • • •

Steven Abraham Gary Rosen Shane McCracken Enrique Hernandez Jeff Greene Michael Larson Charlie Hodge Jon Ottaway

From !e E"tor

WorkOUT

Volume I Issue 2

www.workOUTpalmsprings.com

Hi WorkOUTaholics,

Each day is a fresh start! Can you feel it...can you fill the energy in the air? If you don't, just pretend you do and you will! Have you heard the expression "fake it until you make it?"

Monthly

www.workOUTpalmsprings.com

You have all the potential you need to do what you need to do in order to achieve or maintain the health and fitness level you desire in your life! You have the power, all you need is to cultivate the mindset in order to do this. It all begins with a thought.

Volume 2 Issue 2

Take time every day to visualize what you want to accomplish (i.e., how you want to look and feel). Set small, realistic goals and then take the steps needed to make this a reality.

Realize that you only have one body to get you through life. You don't think you have time for exercise? Once you take the time for exercise, you will find that you have the stamina to do everything else you need to do that day. If you don't have time for exercise, you will have no choice but to take the time for sickness.

The choice is yours. We are lucky that we have the ability to make our own choices in life.

I wish you all an active, healthy and abundant life. At workOUT We are here for you! Don't hesitate to talk to our staff if you need anything. - !e E"tor WorkOUT Gym 2100 N. Palm Canyon Dr #C-100 Palm Springs, Ca 92262


Don't be a 3-legged Horse

I don't mean the old phrase, “He's ...like a horse”...either. I”m talking about the 4 aspects of training, which many people don't realize make up a fitness lifestyle. Believe it or not it's NOT just about hitting the weights, and running on the tread-mill 5 days a week.     Several years ago, before I became a nationally certified personal trainer with the International Sports Sciences Association, my personal trainer used to always say to new clients, “A 3legged horse never wins the race”. He was referring to the 4 aspects of a healthy life-style, which many people don't realize. He used to also emphasize this point by drawing a 'pie' graph, and cutting it into 4 pieces.     You've taken the first step in working out here at WorkOUT Gym Palm Springs. That first piece of the pie would be anaerobic training. This is what you are doing with working out with weights, and gym equipment. The definition of 'anaerobic exercise' refers to exercise without oxygen. “High intensity activities, which last from mere seconds up to about 2 minutes.” (definition from Wikipedia.org) The I.S.S.A's theory on fat-burning is that anaerobic exercise actually burns more fat, than aerobic exercise, because it is done is short durations rather than long durations, which causes one's metabolism to elevate gradually, rather than quickly, keeping it up higher for longer periods of time. Both are important though, as the 2nd piece of the pie to a healthy lifestyle is aerobic exercise. This is exercise with oxygen, for longer periods of time. 'Cardio' is the nick name given to this, because it deals with the cardiovascular system. Both are important though, as the 2nd piece of the pie to a healthy lifestyle is aerobic exercise. This is exercise with oxygen, for longer periods of time. 'Cardio' is the nick name given to this, because it deals with the cardio-vascular system.

Stephen Blackwell

It elevates the heart-rate, and therefore the metabolic rate in which one burns calories, and fat. Most people you see in gyms, however still do not know how to do this effectively, which I will discuss in another article. There are many gym myths behind getting the best results in cardio-vascular exercise, and how long, and how intense should one exercise to get the best results. This is a subject that I will discuss in another article. Bottom line is: if you're not breathing heavy while doing it, you're not doing it enough. It's also important to do this for one's heart whether you are wanting to burn fat or not. The third piece of the pie is Nutrition. If you are not feeding your body enough with calories 'IN', while you are burning calories, you are NOT going to attain the results you want whether you want to add mass, or burn fat. One of the most common mistakes I see people take in wanting to gain, or lose weight is not eating enough. Remember you have to feed your body much more when you are in training, rather than just living a sedentary life. What most people don't realize is that protein stimulates the metabolic rate by 30 %; while carbs, and fat only stimulate it by 10 %.

You also need to eat more protein to build muscle; and need to have the appropriate kind of carbohydrates to fuel the body. This also is a topic of much further discussion, which I will cover at a later date.    The 4th, and  last piece of the pie, which most people don't take into considerations is Lifestyle! This refers to getting enough sleep, and whether you smoke cigarettes, or drink alcohol, or use recreational drugs. The body actually repairs muscle tissue which has been torn apart, while it is at rest; i.e.; sleeping. If you don't get enough sleep, you may find that the recovery process to your workouts lasts much longer. You may feel sore for several days, and find that the muscle building process, takes much longer. Also, if you smoke cigarettes, and or drink alcohol, this may also slow down the process. Recreational drugs taken often can also delay this process.     My main motto with all of this is: ' Everything in moderation'. If you are watching your diet very closely 5 to 6 days a week, and training very hard, and doing your cardio regularly at the appropriate target heart rate, you should ABSOLUTELY reward yourself with a 'cheat day'. Have some desert, or have that extra margarita. You will feel better about your training, and your body will reward itself as well. To sum up; remember to attain your fitness goals, you have to have the WHOLE pie, and NOT be a 3-legged horse. Anaerobic exercise; (to burn fat, and build lean muscle tissue) Aerobic exercise (to also burn fat, and condition the heart); Proper Nutrition (To FEED the body); and Appropriate Lifestyle Choices, (getting enough sleep, and treating the body like a temple, and not ravaging it)     For further questions about any of this, feel free to talk to me, or any certified personal trainer here at WorkOUT who are always here to help out.

Enjoy your workouts! Your new body awaits you!!!

Yours In Health, Stephen W. Blackwell I.S.S.A. Certified Personal Trainer 1-323-702-5798 stephenb755@gmail.com


COACH CHAT With Dennis Mason

Coach Talk

USE GOOD GYM ETIQUETTE When working out in any commercial gym or health club, safety and courtesy are the two top considerations. Take note of the gym rules.  They may vary somewhat from gym to gym, but these are examples of some of the most basic rules of good gym etiquette:

Always carry a towel to wipe down the equipment that you just used.

Work out! Don't slow things down by talking with your friends during your session.

Don’t sit around and chat on your cell phone. If you’re expecting a call, take it off the gym floor.   Try to keep the 'sound effects' under control. Grunting with exertion is acceptable, but excessive yelling with every single rep can be disconcerting to others.   Do not drop weights or slam machine carriages around.  Just like driving a car, always be in control.

Do not hog any one machine or bench for more than 10 minutes, 20-30 minutes top. Likewise, don't be impatient when waiting for others to finish. Wait for the other person to take a break and then politely ask how many more sets will they be doing?   Don't walk between others exercising and the mirror. Many people use the mirror to watch their form and they won't appreciate the distraction.   Wear antiperspirant if necessary. However, don't go to the opposite extreme and overdo the perfume or cologne.   If you see someone that looks like they might need a spotter or be in trouble, be ready to step in and help. If you are in trouble, use the word ‘HELP’.  That’s what it’s for.   Be conscious, observant and considerate of other’s space at all times.

FREE A s With m sessment embers hip Valid a ny Train er

www.fitnessandmoreradio.com dennismasonfitness.com dennis@dennismasonfitness.com Cell. 760.219.5877

Perform lifts properly. You will look silly and do possible harm by performing a lift improperly than using less weight with correct technique. Top offenders: Bouncing the bar off your chest; swinging your back into a bicep curl; and pulling or pushing a bar behind your head rather than to the front. If you are not sure how to perform a movement correctly, enlist the services of a club personal trainer.  However, avoid asking a trainer who is currently working with a client on the gym floor; the client is paying for that trainer’s time. WorkOUT Gym 2100 N. Palm Canyon Dr C-100 Behind Toucans


HEALTHY EATING & EXERCISE = HEALTHY LIVING

Grilled Chicken with Spinach and Pine Nut Pesto

Like almonds and peanuts, pine nuts are free from gluten and therefore are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.

Member Business Spotlight Help support our members businesses

Newsletter Email: workOUTmonthly@dc.rr.com WorkOUT Gym 2100 N. Palm Canyon Dr C-100 Behind Toucans

April 2012 Newsletter  

WorkOUT Gym Monthly Newsletter

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