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Upcoming Events



August 2013

Steven Weiss

• NXS MRT Class Thursday nights at 5:00PM

this issue

• NXS MRT Class, Friday nights at 5:30PM

About Steven P.1

Personal Development I trained my first NXS Bootcamps

Upcoming Events P.1 Recipe Corner P.2

Our First Newsletter

Overuse Injury: How to Prevent Training Injuries P.3

this past month. What an

Success Story P.4

exciting and energizing

Welcome to our first ever

experience. Thanks to all who attended and provided such wonderful feedback. I hope to do it again in the near future.

Stretching Before & After Exercise P.5-7

newsletter! We will provide these on a monthly basis digitally. If you would like to be added to our email list to receive updates, newsletters, announcements, upcoming events,

About Steven I am a certified TRX Trainer at Anytime Fitness, Frederick, Maryland and an Elementary Education major minoring in Health. I have a passion for health and

etc. please email me at

Steven Weiss Issue 01 August 2013

wellness. Fitness is a key component to your overall wellbeing and coupled with

We hope you enjoy the information

proper eating habits, you can achieve your goals; whether they are losing/maintaining

we share, feedback is always

weight, gaining muscle, or simply leading an active and healthy life. You are not


alone in facing challenges. It is common to become bored with your fitness routine, if not changed; hit weight-loss plateaus, or find time for an efficient full-body workout. The key is to not self-sabotage, and stay focused. That’s where I come in! As a

Steven Weiss personal trainer TRX Certified 6701 Spring Ridge Parkway Frederick, MD 21701 240-242-9378 ph

personal trainer I can help keep you on track and achieve your goals. I would love to share the amazing benefits of TRX with you. TRX was designed by a Navy Seal. It is suspension training that utilizes gravity and your own body weight. The exercises on the TRX can be low impact while having the benefits of weight bearing exercises. In fact, I have a 42 year old client (featured on page 4 of this newsletter) that has had arthritis since she was a teen and has 13 joints fused as a result. She has LOST 8 sizes since incorporating exercise into her routine. She has GAINED so much more; TRX helps build strength, balance, coordination, flexibility, core, joint stability and more while offering a combined cardio workout. It is a full body workout you don’t want to miss. Call me today for a consultation!

Steven Weiss T raine r

Healthy Lifestyle More Healthy Recipes Available on Pinterest:

A healthy lifestyle should incorporate both healthy eating and exercise. boards/

Black Raspberry Protein Popsicles with Homemade Sugar-Free Dark Chocolate "Magic Shell" Pops: 1 scoop unflav protein powder, 6oz Greek yogurt, 1/4c. Unsweetened Vanilla Almond Milk, 1/4 tsp. Nectreese, 1 handful blackberries. Blend. Pour in pop mold & freeze overnight. To release from mold run under warm water a few seconds. This shake has 40g of protein so each double pop has 10g or if you are splitting into single pops as pictured each will have 5g of protein. Tip: to get pops out of mold run under warm water for about 15-20 seconds.


Snapper with Zucchini and Tomato

  Recipe:   zucchini-tomato-50400000122064/   Time: 40 minutes   Simple Sub: Dry white wine like sauvignon blanc  works in place of vermouth.   Serve with Parsley Orzo: Cook ½ cup orzo (rice-

Dark Choc Shell: 2T coconut oil (important to use this as it is an oil that turns to solid when cold) 1/4c Special Dark Chocolate cocoa, 2tsp (or to taste) sweetener like Nectresse. Melt coconut oil & Nectresse in microwave for 30 seconds. Add in cocoa and stir. Dip or spoon over your protein popsicles. Shell will harden instantly, make them ahead and place in zip lock baggies in the freezer.

4 teaspoons extra-virgin olive oil, divided 1/2 teaspoon kosher salt, divided 1/2 teaspoon freshly ground black pepper, divided 2 (6-ounce) snapper fillets 2 tablespoons dry vermouth or white wine 1 cup diced zucchini 1 1/2 tablespoons minced shallots 1 teaspoon chopped fresh oregano 1 teaspoon grated lemon rind 1 cup halved cherry tomatoes 1 tablespoon chopped fresh basil 2 teaspoons fresh lemon juice


shaped pasta) according to package directions, omitting salt and fat. Drain. Stir in 2 tablespoons


1. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over fish. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm. Add vermouth; cook until liquid almost evaporates. Add zucchini, shallots, oregano, lemon rind, 1 teaspoon oil, and 1/8 teaspoon salt; sauté 3 minutes or until zucchini is tender.


2. Combine zucchini mixture, tomato, remaining 1/8 teaspoon salt, remaining 2 teaspoons oil, basil, and juice; toss gently. Serve with fish.

toasted pine nuts, 2 teaspoons chopped fresh parsley, 1 teaspoon extra-virgin olive oil, and 1/8 teaspoon salt. CALORIES 237;FAT 8.9g (sat 0.7g); SODIUM 148mg

Recipe by: Heather Neider

Bruce Weinstein and Mark Scrabrough, Cooking Light JULY 2012

Overuse injury: How to prevent training injuries By Mayo Clinic staff

Original Article:  minutes of vigorous aerobic activity — preferably spread throughout the week. It's also a good idea to take time to warm up before

Overuse injury can happen when you try to take on too much physical activity too quickly. Understand how to pace yourself while getting fit. By Mayo Clinic staff

physical activity and cool down afterward. 

Thinking of starting a new physical activity program or ramping up your current training routine? If so, you may be at risk of an overuse injury — which could ultimately prevent you from being active. Find out what can cause an overuse injury and how to safely increase your activity level.

Common causes of overuse injury

if you want to increase the amount of weight you're using while strength training, increase it by no more than 10 percent each week until you reach your new goal. 

An overuse injury is any type of muscle or joint injury, such as tendinitis or a stress fracture, that's caused by repetitive trauma. An overuse injury typically stems from:

allowing your body to use different muscle groups. And be sure to do some type of strength training at least twice a week.

Training errors. Training errors can occur when you enthusiastically take on too much physical activity too quickly. Going too fast,

If you suspect that you have an overuse injury, consult your doctor. He or she will likely ask you to take a break from the activity that caused the injury and recommend medication for any pain and inflammation.

Recovering from overuse injury

Be sure to tell your doctor if you've recently made changes in your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it.

Technique errors. Improper technique can also take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.

Risk factors for overuse injury

When you think the overuse injury has healed, ask your doctor to check that you've completely regained strength, motion, flexibility and balance before beginning the activity again. When you return to your activity, pay special attention to proper technique to avoid future injuries.

Although an overuse injury can happen to anyone, you may be more prone to this type of injury if you have certain medical conditions. Overuse injuries are also more likely to occur as you get older — especially if you don't recognize the impact aging can have on your body and modify your routine accordingly.

Playing it safe

For these reasons, it's a good idea to talk to your doctor before starting a new activity or ramping up your current routine. Your doctor may offer tips to help make physical activity safer for you. If you have a muscle weakness in your hip, for example, your doctor may show you exercises to address the problem and prevent knee pain.

This Month’s Q&A Technology Tips

Don't allow an overuse injury to prevent you from being physically active. By working with your doctor, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.

Avoiding overuse injury

References MY01092March 5, 2013

Most overuse injuries are avoidable. To prevent an overuse injury: 

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Use proper form and gear. Whether you're starting a new activity or you've been playing a sport for a long time, consider taking lessons. Using the correct technique is crucial to preventing overuse injuries. Also make sure you wear proper shoes for the activity. Consider replacing your shoes for every 300 miles you walk or run — or at least twice a year if you regularly exercise.

Mix up your routine. Instead of focusing on one type of exercise, build variety into your fitness program. Doing a variety of lowimpact activities — such as walking, biking, swimming and water jogging — in moderation can help prevent overuse injuries by

exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury. 

Gradually increase your activity level. When changing the intensity or duration of a physical activity, do so gradually. For example,

Pace yourself. If you're starting a new fitness program, avoid becoming a weekend warrior. Compressing your physical activity for the week into two days can lead to an overuse injury. Instead, aim for at least 150 minutes of moderate aerobic activity or 75

trademarks of Mayo Foundation for Medical Education and Research.

Source: Reprinted from the article “Overuse Injury: How to Prevent Training Injuries” ( 

© Mayo Foundation for Medical Education and Research. All rights reserved.

Success Story:

Heather Neider's progression: 8 months, 65# and 8 sizes lost in total. She has had arthritis since she was a teen. She is dedicated to a healthy lifestyle of nutrition and exercise. She loves TRX and BOSU, we work hard to modify exercises so that she can still achieve the same results others would without 13 fused joints; this progression shows how successful we have been. Make your body your machine! She continues to workout 6 days a week, 3 of which she trains individually with me. We are able to change her routine and incorporate new exercises each week so she does not get bored and is constantly challenged. If you are interested in individual training sessions and/or sharing your story and having your testimonial featured or a “before and after� in upcoming newsletters please call me on 240-242-9378.

Steven Weiss 8-2013 Newsletter  
Steven Weiss 8-2013 Newsletter