What's Happening

They Did It!

Congratulations to the trainers and clients who ran any of the distances in the Dexter-Ann Arbor Run. For some it was a "first-race-ever" achievement. For a list of races throughout Michigan, visit www.runmichigan.com and check out the calendar.

It's Nice Out There

The warm weather affords the opportunity to do your pre-workout warm up outdoors. Ask your trainer about taking a ten-minute loop through the neighborhoods instead of a typical cardio room warm up.

Bands for the Body

Our new super-sized bands have arrived. They give you just a bit of a boost on the pull-up. Ask your trainer for a demo.

Staff Addition

Welcome to Lauren Wheelock, our newest personal trainer, who is as enthusiastic about her own fitness as she is about helping others improve their fitness. She's full of encouragement for anyone who wants to have a healthier lifestyle. Lauren earned a degree in kinesiology from MSU and is NASM certified.

Recipe of the Month

Tuscan Chicken Pasta

2 oz Penne pasta
2 chicken breasts
1 tsp olive oil
1 clove garlic crushed
½ tsp dried rosemary
1 cup cannelloni beans
2 Tbsp diced roasted red pepper
4 cups baby spinach leaves
2 Tbsp grated parmesan cheese

Makes 2 servings.

Cook the pasta according to the package directions. While the pasta is boiling, season the chicken on each side with a pinch of salt and pepper and sear it in a skillet over medium high heat for 3 to 4 minutes on each side. Remove from skillet and set aside. Add the oil, garlic, rosemary, beans, red pepper and spinach to skillet. Cook, turning frequently until spinach wilts (1 to 2 minutes). Slice chicken and drain pasta; toss with mixture. Top with parmesan.

Client of the Month

This month, our featured client is Jim Lees.

"I had read about the benefits of strength training long before I decided to do it. I knew that working with a trainer was the only way I would exercise correctly and stick with it. In the year I've been training with Franklin, I've become remarkably stronger. I actually can't remember when I've been in better shape, even though I'm 60.

I have some back pain from sports injuries, but Franklin has helped me work through that with a dose of core exercises in my workouts. He continues to add a variety of new exercises to keep the workout interesting and challenging. I didn't know you could work so many muscle groups in a single exercise. My two CoachMeFit appointments are bright spots in my week."

Thanks, Jim, for sharing your success story. You're an inspiration.

Ask the Trainer

Q: What's the best way to cram for my 5k next month?

A: You want to train, not strain. Too much too fast is a fast way to get hurt. Start with an easy 10- minute run to warm up. Then pick up speed for 60 seconds and return to your easy pace for another 60 seconds. Repeat this 10 times, then finish with an easy 10-minute cool down. It will maximize your aerobic function, which will help boost your strength and speed. Check out www.halhigdon.com and try his training programs too.

Deciphering Food Labels

1. Serving size

First, take note of the serving size and the number of servings in the package. Serving size numbers are standardized to make it easier to compare similar foods. They are in familiar units, such as cups or pieces, followed by the metric amount.

2. Calories and calories from fat

Calories measure how much energy you get from a serving of this food. Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount). In the example, there are 60 calories in one (1/2 cup) serving. How many calories from fat are there in one serving? Answer: 15, which means that ¼ of the calories in a single serving comes from fat.

3. The nutrients

Limit these nutrients: The nutrients listed first are the ones Americans generally eat in more than adequate amounts. Eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers or high blood pressure.

Get enough of these nutrients: Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium and iron in their diets. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis.

4. Understanding the *footnote on the bottom of the label

The Daily Values at the bottom of the label are based on a 2,000 or 2,500 calorie diet. This footnote will always be the same, label to label. It doesn't change because it shows recommended dietary advice for all Americans. It is not about a specific food product.

5. The % Daily Value

The % Daily Value along the right side of the label is based on a 2,000 calorie diet. Like most people, you may not know how many calories you consume in a day. You can still use the %DV as a frame of reference whether or not you consume more or less then 2,000 calories.

You do not need to know how to calculate percentages to use the %DV. The label does the math for you. The %DV column doesn't add up to 100%. Instead, each nutrient is based on 100% of the daily requirements for that nutrient (again, for a 2,000 calorie diet). You can tell high from low and know which nutrients contribute a lot, or a little to your daily allowance.

Protein: a %DV is required to be listed if a claim is made for protein, such as "high in protein" Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.

Sugars: No daily reference value has been established for sugars because no recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the label include naturally occurring sugars as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.

Move of the Month

Grab a dumbbell in your right hand and lift your right foot so you are balancing on your left leg. Lower your torso and the dumbbell until your right leg and upper body are parallel to the floor. Push up through your left foot and curl the weight toward your right shoulder (à la a hammer curl) as you stand back up, then press the weight overhead. Curl it back down and return to start. Repeat on the opposite side. That's one rep.

Do 3 sets of 10-12 reps. Rest for 30-60 seconds between sets.

Solve Footwear Woes with Shoestring Strategies

Problem: My shoes feel tight near my toes.

Solution: Dual laces (middle shoe)

The shoe should be snug only in the back two-thirds. You should have wiggle room for your toes. To let the ball of your foot breathe, start one lace three eyelets from your toes, lace it up firmly toward your ankle, and tie a bow. Then start a shorter one in the second to last eyelet and lace it gently all the way to your toes. Tie it up when you're done.

Problem: I have high arches.

Solution: The skip pattern (right shoe)

If you have high arches or a bony bump on the top of your foot, this method will alleviate some of the pressure on your instep. Starting at the toes, lace the traditional way through the first three pair of eyelets. Then, instead of crossing over, lace though the next pair on the same side. Crisscross up the rest of the way and tie normally.

Problem: My heels don't stay put.

Solution: The heel lock lacing technique (left shoe)

Lace up normally, but after the second to last eyelet, don't cross over. Instead, thread the lace through the top hole on the same side to make a loop. Do this on each side. Now cross over and thread the laces through the loops. Cinch back and forth to get the loops to lie flat, then pull tight and tie a bow.

Problem: My shoes are always coming untied.

Solution: I/M Active FlexHold Shoe Laces

These smart strings feature a rubberized tread that runs through the entire lace. The rubber keeps your shoes knotted during vigorous workouts. They are elastically woven throughout the lace and flex with your foot to minimize blisters where too tight laces can cause the shoe to rub against your skin. $6 at www.studioim.com.