| WHAT'S HAPPENING
Congrats to Runners
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Congratulations to everyone who ran the Dexter-Ann Arbor Run on May 31. Team CoachMeFit logged awesome times in many of the races. A huge cheer for Kassi Andersen, one of Ann Arbor's personal trainers, for being the first female to cross the finish line in the half marathon. She completed the race with a time of 1:17:34 -- that's under six minutes a mile!
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| CMF West Bloomfield Is Going Green
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Just a reminder that once our supply of paper cups is depleted, we will no longer be supplying them for water. We encourage you to bring an environmentally friendly refillable water bottle. CMF has these for sale for only $4. Please ask your trainer for more info.
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| Upcoming Michigan Races
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These are just a few of the many races taking place all over Michigan. Go to www.runmichigan.com/calendar/ to search for locations and dates of races this summer.
June 27: SOLSTICE RUN. USATF Certified. Northville.
June 28: HOSPICE OF LENAWEE RUN, WALK AND BIKE TOUR. Blissfield.
July 4: VOLKSLAUFE. USATF Certified. Frankenmuth.
July 5: ASICS MANISTEE FIRECRACKER 5K. Manistee.
July 5: 7th ANNUAL HOWELL INDEPENDENCE AQUATHLON. Howell.
July 11: LAKESHORE MIRACLE RUN. Holland.
July 11: MEIJER FESTIVAL OF RACES - CHERRY FESTIVAL. USATF Certified. Traverse City.
July 11: CATCH YOUR BREATH RUN & WALK. USATF Certified. Flint.
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TEN TIPS TO PREVENT DEHYDRATION
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While bringing warm weather and sunny skies, summer also brings risks of dehydration. Dehydration is the excessive loss of water from your body. Once your body has lost approximately two percent of its water weight volume you will begin to experience the symptoms of dehydration. The first symptoms will be intense thirst, dry skin, loss of appetite, headache, and dizziness. The following tips are the best way to prevent dehydration:
10 | Decrease the amount of caffeine you drink during the day. Caffeine makes you dehydrate faster by increasing your output of urine.
9 | While preventing dehydration, you'll gain other nutritional benefits by eating more fruits and vegetables. Most vegetables and fruit are comprised of approximately 75% water.
8 | By eating small amounts of food and increasing your fluid intake at the first sign of vomiting or diarrhea, you can prevent becoming dehydrated.
7 | Plan outdoor activities in the early morning or in the evening when the sun is not at its highest point.
6 | Drink alcoholic beverages in moderation. When you drink alcohol, the water in your body will try to dilute it in your blood stream. Coupled with intense heat, the symptoms of dehydration can develop quickly.
5 | Move into a cool environment with air circulating if you begin to feel too warm. Dehydration will be prevented by lowering your body temperature so you avoid losing fluids through perspiration.
4 | While outside, you can decrease the risk of becoming dehydrated by simply wearing a brimmed hat to protect the crown of your head from the sun.
3 | While in the sun, wear light-colored cotton clothing. Wearing breathable clothes prevents dehydration by helping to keep your body temperature down.
2 | Many health professionals believe the key to dehydration prevention is to drink at least 18 oz. of water before becoming active in the summer heat.
1 | Drink water whether or not you feel thirsty. By the time you feel thirsty, the first signs of dehydration have set in.
Source: webMD |
| HOW TO GET RID OF A HEADACHE
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Headaches can be triggered by any number of factors, including lack of sleep or food, anxiety, or even medications. But when the pain in your head won't go away, try these remedies, specific to the type you're experiencing.
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 Tension Headache
Symptoms: Pain on both sides of your head. These are the most common type. They affect 70% of people and are usually triggered by extreme stress or neck strain.
Treatment: Over-the-counter drugs are usually all that's needed (aspirin, ibuprofen, acetaminophen). But you may also find relief with a massage to loosen tight neck muscles.
Prevention: Sit up straight at work. Sitting hunched over your desk all day can set it off, especially if you're under stress.
Migraine
Symptoms: Intense, throbbing pain, usually on one side of your head, accompanied by nausea and/or sensitivity to light or sound.
Treatment: Prescription meds such as sumatriptan are most helpful. So is rest in a quiet, dark room.
Prevention: Identify and eliminate your triggers (the most common are red wine, cheese, and caffeine). Regular exercise has also been shown to reduce the frequency and severity of a migraine.
Cluster Headaches
Symptoms: A sharp pain behind one eye that strikes suddenly and goes away just as quickly. The headaches come in groups or clusters and can reoccur for days or months. Cluster headaches are rare, affecting less than 1% of adults.
Treatment: Oxygen therapy has been shown to help alleviate the pain. You also may want to get checked for sleep apnea. Up to 80% of cluster headache sufferers also have the condition, and treating one may help eliminate the other.
Prevention: They are hard to predict, but there are several drugs, including Sansert (methysergide maleate), that your doctor may recommend as a preventive measure.
Source: Sara Vigneri, mensfitness.com
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| THE OIL THAT'S WORTH THE SPLURGE
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 Instead of reaching for the oil that cost less, invest in a bottle of extra-virgin olive oil. Not only is it more flavorful, it may protect against breast cancer, suggests new research from Spain's Catalan Institute of Oncology. Because extra-virgin olive oil is the least processed -- it comes from the first pressing of the olives -- it contains higher levels of antioxidants, called lignans, than the pure, light, or virgin kinds. Scientists found that these compounds may block a protein that encourages breast tumor growth. To reap the most benefits, seal the bottle tightly and store it in a cool, dark, place.
Source: shape.com
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J U N E 2 0 0 9
CLIENT OF THE MONTH: PAUL SAUSSER
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"When a close friend of mine died of a heart attack, I took a serious look at my own very high cholesterol and weight gain and decided to change my life. A friend encouraged me to come to CoachMeFit to work on lowering my cholesterol, losing weight and improving how I feel in general. With Brian's training sessions and Matt's nutritional counseling, I made remarkable changes immediately. In two and a half months my cholesterol went from 255 to 181 with no meds. My weight went from 174 to 152. I not only improved my 'numbers,' I'm also stronger, more flexible, and have a better outlook on life. At CoachMeFit, my trainer's personal interest in my progress and training style have made a vast difference in my life, for which I am very thankful."
Congratulations, Paul, on your terrific effort.
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MOVE OF THE MONTH
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Strengthen Your Core: the Stability Pose
Lie facedown, your body straight and horizontal, across two stability balls. Rest your chest on the first ball and knees and shins on the other. With your feet 12 to 18 inches apart, place your hands on the floor for balance. Hold for 60 seconds. As you gain strength, place your hands on the sides of the ball, or hold your arms out in front of you. Do two 60-second sets.
Source: AbsDietOnline
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ASK THE TRAINER
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How long should I rest between sets?
The length of rest between sets (called a rest interval) depends on what you are trying to accomplish. If you're looking to reduce body fat and tone up, short rest intervals are recommended. By limiting rest, your weight training routine produces an aerobic effect, allowing you to simultaneously burn body fat while shaping your muscles. Rest no more than 30 seconds for optimal fat burning.
On the other hand, if you're looking to increase your strength and mass, longer rest intervals are necessary. This will provide enough muscular recuperation to facilitate your ability to consistently lift heavy weights -- a requisite for bodybuilding gains. If muscular size is your aim, rest up to two minutes in order to allow adequate recovery.
Brad Schoenfeld, lookgreatnaked.com
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RECIPE OF THE MONTH
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The Best
Summer Burger
Prep Time: 20 minutes Serves 4
1 large egg
1 lb. organic prairie fresh
90% lean ground beef
1/2 cup Quaker quick 1-minute oats - dry
1/3 cup chopped yellow onion
1/2 cup chopped spinach
2 Tbsp. shredded four-cheese Mexican blend
4 whole-wheat hamburger buns
In a large bowl, whisk the egg. Add everything else and mix (your hands are the best tool) until well blended. Form the meat into four patties. Place the burgers on a grill pan or nonstick skillet over medium high heat. Cook for 6 minutes per side or to the desired level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)
Calories 441,Calories from Fat 160,Total Fat 18g, Saturated Fat 7g, Trans Fat 0g, Cholesterol 151mg, Sodium 327mg, Protein 38g, Carbohydrate 30g, Dietary Fibers 5g, Sugars 5g, Vitamin A (IU) 134, Vitamin C 2mg, Calcium 104mg, Iron 5mg.
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Our thanks to Kindling Creative, the agency that designs our website and advertising, for designing and editing the newsletter.
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