March 9th, 2009
|
Vol 2, Issue 4
|
|
|
|
Fitness and Nutrition Tips and Advice!
Real Info, Real Results
|
|
|
|
|
Greetings!
|
Hello!
In this issue we will take a look at a concern with liposuction, fat kids, shaping the shoulders, and a healthy beer-battered fish recipe!
I'm in the process of starting the final fitness testing of this year's Coconut Grove Fitness Challenge. As with last year so far there are fewer people to finish than to start. Just like last year though I've seen a couple amazing transformation already! I need to give some early recognition to Lisa Shallenberger and Hedel Diaz. The contest is by no means over yet, but these two have definitely set the bar for those still to come. Thanks to both of you for your hard work and for the obvious reminder that discipline, consistency, and effort pay off! Good luck to those still to go through testing.
Have an outstanding and productive week.
Andy Clark
|
DO YOU REALLY WANT THE MAGIC WAND?
|
 Perhaps the individuals who have all of the power and influence over curriculum design and education in our schools have known a secret all along. I often wondered with the continued rise in childhood obesity and skyrocketing health care costs why I only received one health/nutrition class in high school. Why was physical education only mandatory for two of the four years? I understand these days you don't have to take P.E. at all if you don't feel it's necessary. Perhaps these individuals knew all along that children didn't need to learn about the benefits of exercise and how to eat right. Perhaps they possessed a crystal ball that provided them with the vision of these fat little kids and adults walking into their doctor's office chubby and coming out skinny. No hard work or discipline required. I'd like to think this is the case rather than accept that these disciplines (fitness and nutrition) were deemed 'less important' than that home economics course I was forced to take. Damn, I sure do wish I could remember that brownie recipe...
Liposuction is the popular cosmetic procedure where a doctor uses a vacuum and metal tube to suck fat out of your body. For most people this sounds like a fast and easy way to get rid of some unwanted body fat. Another reason lipo is attractive to people is the ability to target specific areas for fat removal. You should all know by now that you can't do that with diet and exercise. True, you may look better after the swelling dissipates, but what happens when you continue to eat poorly and avoid exercise?
For the most part, your body has a limited number of fat stores. Most experts agree that your body will have all of its fat cells by the time you enter early puberty. From this point on all you can do is shrink or enlarge your fat cells based on your body's need for energy storage. Lipo removes these fat storage areas which are often your body's most popular. If you don't change your eating habits and exercise in a manner fit for your body chances are you will not only put the fat back on, but something much worse will happen. Because those normal fat storage areas are gone your body be forced to deposit around them. This can lead to deformities and disgusting fat pockets.
The bottom line is- do not even think about undergoing this type of procedure before you are committed to a healthy diet based on your activity and a consistent exercise program.
Something else to think about- did you know that the average surgical fee for for the upper and lower abdomen is between $3,000-$7,500!!! At that price you can afford to higher a personal trainer for about 6-12 months to fix your entire body and learn how to maintain your new look.
|
|
|
 |
Product Spotlight
|
US Navy SEAL inspired Fitness Boot Camp Program
9 Classes per week in Coconut Grove!
|
Fitness/Nutrition Quiz
|
Test your general fitness and nutrition knowledge.
1. Which of these exercises most effectively isolates the triceps?
a. Straight Arm Pulldown
b. Overhead Press
c. Skull Crusher
d. Dips
2. How many calories are in 1 gram of fat?
a. 4 b. 7 c. 9 d. 12
3. What is the best from of cardio for fat loss?
a. bike
b. treadmill
c. elliptical
d. stairmaster
4. Which foods below are proteins?
a. fish b. oatmeal c. steak d. egg
Scroll down to the bottom to see the answers.
|
SET Newsletter
|
For those of you that would like to keep tabs on my SET Boot Camp programs or perhaps just want a good laugh, please visit the following links to view archived Boot Camp News. The SIT REP (situational Report) is quite entertaining and informative! Please read the warning at the top of the newsletter before proceeding.
SIT REP 3/3/09
SIT REP 2/16/09
SIT REP 2/10/09
Send me an email if you would like to be added to the SIT REP's email list.
|
|
|
ARE YOU MAKING YOUR KIDS FAT?
|
 You're born with a
predetermined number of fat cells, with women generally inheriting more
than men. The number of fat cells then grows through late childhood and
early puberty, after which it is pretty much set. Fat cell number
increases more rapidly in obese children than in lean children. The
amount of fat someone has is a reflection of both the number and the
size of the fat cells. Genetics, race, and sex do contribute to a child's body composition. Parents also play a huge role in whether or not a child will become overweight.
I seriously doubt any child decides within their first few months of life that they would like be overweight thus subjecting themselves to teasing and torment from classmates and potential long-term negative health implications. Parents are directly responsible for how and what their children eat. Poor eating habits and lack of consistent exercise most certainly will lead to weight and health issues in their children. How many times have you seen or perhaps you yourself rewarded a child's good behavior with sweets? Another popular reward is TV time or access to the Xbox, Playstation, or computer.
This subject could easily be discussed at length. I just wanted to spark a little interest and raise awareness. Parents owe it to themselves and their children to learn more about proper nutrition and exercise. It's never to late to learn or begin new healthy habits. For more information on proper nutrition and exercise for children please visit:
-Office of Surgeon General
-KidsHeath.org
-Nutrition Guide For Toddlers
|
Biggest Loser Type Results
|
The Most Comprehensive Fitness Program Available:
THE ULTIMATE BODY TRANSFORMATION!
Are you serious about making dramatic physical changes? Are you willing to make a significant commitment to producing these changes? Do you want to change your life forever?
For more info click here.
*This program carries significant personal and financial commitment. Serious inquiries only please.
|
SHAPE THOSE CAPS (SHOULDERS)!
|
Use these exercises to shape and tone your shoulders!
BENT-ARM LATERAL RAISE
 The bent-arm lateral raise is an excellent move to work the shoulder muscles, specifically the middle part of the deltoid. It also involves the other parts of the shoulder (front and back deltoids) as well as the traps (upper part of the back). By sitting on an unstable surface, as shown in this version, you can increase the difficult of the exercise. For even more intensity, you can do this exercise standing on one leg.
- Sit on a ball or chair holding weights in each hand, elbows bent at 90 degrees and abs contracted.
- Keep the elbows bent, lift the arms out to the sides to shoulder level.
- Lower back to start and repeat for 1-3 sets of 10-16 reps.
Tips
Keep the back straight and the abs contracted throughout the movement.
Keep the elbows at 90 degrees the entire time. At the top of the movement, think of pouring a pitcher of water and really contract the shoulders.
ARNOLD PRESS
 Yet another variation of the traditional overhead press is the Arnold Press, which involves rotating the arms as you press them over the head. It seems like a small change, but it adds challenge to the exercise and is a great way to change your shoulder workouts. This move targets the front and side heads of the deltoid and also involve the triceps.
- Begin standing or sitting with elbows bent in front of the body, weights facing the chest.
- Rotate the hands out as you press the arms over the head.
- At the top of the movement, the palms should face out.
- Lower back down, rotating the hands back to starting position and repeat for 1-3 sets of 10-16 reps.
Tips
Keep the abs engaged and don't arch the back as you press the weights up.
If you're using heavy weight, try this exercise while seated on a bench with back support.
ONE-ARM REAR DELT RAISE
The one-arm rear delt raise targets the back part of the shoulder as well as the upper back. By doing this one arm at a time, you also challenge your core and balance. This variation also includes a side to side lunge, which adds more movement (and more muscles) to the exercise. For this move, you'll want to start with light weights to get your form down.
- Begin in a wide stance with weight in right hand and the left knee resting on the left upper thigh.
- Tip from the hips and bend torso forward, keeping the back flat and the abs in, weight hanging down towards the floor.
- Lunge to the right and, at the same time, bring the arm up to shoulder level, keeping the elbow slightly bent. Don't swing the weight, but use control to lift it.
- Lower the arm while lunging to the other side.
- Continue for 10-16 reps before switching sides.
Tips
Don't twist at the hips when bringing the weight up.
Bring the weight only to shoulder level, squeezing the upper back and rear shoulder.
Keep the movement slow and controlled and try not to use momentum.
|
Client of the Month: HEDEL DIAZ
|
 Hedel is a SET boot camp client. A little over 3 months ago Hedel struggled to run a mile in 13 minutes. Some people can 'fast-walk' a mile in that time. Needless to say, Hedel was in rough shape. Last weekend he ran 3.5 miles in a little over 30 minutes! He has also made a dramatic physical transformation. In the last 8 weeks Hedel has lost over 16 pounds and over 6% body fat! Amazing job Hedel! Congrats!!!!!
For more info on my personal training programs click here. For more info about SET boot camp programs click here.
|
| Recipe Of The Week: Beer-Battered Tilapia with Mango Salsa
|
 Lovers of fried fish get the taste without all the calories in this recipe. Seasoned whole-wheat flour improves the usual fish-and-chips batter. A good pilsner or lager makes this dish taste best-and since you only need 1/2 cup, there's some left over for the cook to enjoy.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Moderate
3 tablespoons whole-wheat flour
2 tablespoons all-purpose flour
1/4 teaspoon ground cumin
1/4 teaspoon salt, or to taste
1/8-1/4 teaspoon cayenne pepper
1/2 cup beer
1 pound tilapia fillets (about 3), cut in half lengthwise
4 teaspoons canola oil, divided
Mango Salsa (recipe follows)
1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa.
NUTRITION INFORMATION: Per serving: 242 calories; 7 g fat (1 g sat, 4 g mono); 48 mg cholesterol; 21 g carbohydrate; 23 g protein; 2 g fiber; 234 mg sodium.
|
|
|
|
QUIZ ANSWERS!
1. (c) Skull crushers most effectively isolate the triceps. While dips are also an effective tricep exercise, they also require a great deal of assistance from the chest and shoulders.
2. (c) 1 gram of fat has 9 calories.
3. (all) Your heart has no clue what you are doing on the outside. As long as you are in your target zone perform whichever one you like!
4. (a,c,d) Oatmeal is primarily a carbohydrate based food.
|
|
Please don't hesitate to send me an email if you have any questions or comments for me. I want to sincerely thank you for allowing me to help assist you with reaching all of your health and fitness goals. See you next week!
Sincerely,
Andy Clark, CSCS, NASM, ISSA 
|
|
|
