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ISSUE: # 53
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FEBRUARY 2015 |
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| HAPPY VALENTINE'S DAY! |
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Welcome to my Forever Fit Newsletter. This monthly newsletter will hopefully serve to Inspire, Inform, Motivate and Educate.
There will be articles on Fitness, Medical information that we can all use and refer to from time to time, Nutritional Tips and an Exercise of the Month. I hope you enjoy :-)
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| FITNESS ADVICE |
| KEEP IT MOVING!
We're 45 days into the New Year. How are you doing with your goal list? Are you forging ahead or have you started sliding backward? Don't make excuses and give up! Don't let the weather play a factor. It may be cold and snowy right now but before you know it, the layers will be coming off. Get to the gym, go with a friend if you need that extra push. If you can't get out, run or walk the stairs in your home or apartment, add some squats, lunges, pushups, etc. Just keep it moving! "Believe you can and you're halfway there."-Theodore Roosevelt |
| MEDICAL CORNER |
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THE SKINNY ON DARK CHOCOLATE
Dark chocolate scores big points when satisfying our guilty pleasure. It packs cocoa powder, cocoa butter, sugar and is full of micronutrients. Milk chocolate packs more sugar and fat while white chocolate has close to zero health perks. Around two small squares per day can:
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Increase blood flow to your brain which improves brain power and memory. The cocoa antioxidants called polyphenols are responsible for this.
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The compound epicatechin, which gives cocoa its bitter taste, can lower blood pressure. Two weekly ounces of dark chocolate could lower your stroke risk by up to 20 percent.
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Dark chocolate can also be an energy booster. While chocolate does contain some caffeine, the darker the chocolate, the more of the stimulating chemical theobromine it has.
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It is also a mood enhancer. Cocoa butter fats can trigger natural endorphins and tiny amounts of anandamide, a marijuana-like brain chemical
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Dark chocolate satisfies those must have cravings.
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Research has found that regular chocolate eaters were slimmer than those who stayed away from chocolate altogether. Keep in mind, moderation is key.
***Enjoy some dark chocolate for Valentine's Day!
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| NUTRITION TIP OF THE MONTH |
| SEEDS OF GREATNESS So much is said about nuts that we tend to overlook the greatness of seeds. These pint-size powerhouses pack a ton of nutrients, healthy fats and a hefty dose of fiber. Here are a few types of seeds to try. Sprinkle to your heart's content.
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Chia seeds-these seeds were made famous by the Chia Pet. These seeds are a great source of filling fiber, the bone strengthening minerals phosphorous, calcium and alpha-linolenic acids, which your body converts to heart healthy omega-3 fatty acids.
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Pumpkin seeds-these seeds are loaded with the mineral manganese which promotes bone health as well as muscle building protein. They also contain compounds that may help control blood sugar.
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Poppy seeds-two tablespoons of this fairly fruity seed will give you a quarter of your daily calcium requirement and a decent amount of immune-enhancing zinc. Keep in mind that poppy seeds may be coated with opium residue from the harvesting process so if you have a work drug test coming up, you may want to stay clear.
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Flax seeds-these seeds are most nutritious when ground in a blender or food processor. According to a recent study in the journal Hypertension, these seeds may help curb high blood pressure. They are one of the best sources of lignans, which are antioxidants that may help lower your chances of getting certain types of cancer.
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Hemp seeds-these mild flavored seeds offer as much protein in two tablespoons as six ounces of milk. Look for hemp hearts or shelled hemp seeds which don't contain the tooth-breaking outer shell.
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EXERCISE OF THE MONTH
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INCREASE YOUR FLEXIBILITY WITH FOAM ROLLING
Foam rolling is a great way to increase flexibility by getting into the muscles that are tight and releasing tension from them which improves range of motion. It's like having a deep tissue massage. Performing exercises on the roller is also a great way to reduce stress. Just a few minutes of rolling every day will make a difference.
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| Increase Your Flexibility With The Foam Roller |
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HEALTH AND WELLNESS NEWS
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IT'S MY BIRTHDAY!!!
Come join me on Thursday, February 19th to celebrate my birthday at Athleta Scarsdale at 700 Post Rd. in Scarsdale, N.Y. from 5-9 p.m. There will be music, snacks and shopping!
Please call Sue @ 914-723-0961 to R.S.V.P. Hope to see you there! :-)
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FIT AND FABULOUS BOOTCAMP
Starting Tuesday, March 3rd and Thursday, March 5th, FIT AND FABULOUS BOOT CAMP will run for 4 weeks, meeting twice a week through Thursday, March 26th.
WHAT: FIT AND FABULOUS BOOTCAMP-
This challenging, strength and sweat-filled workout not only focuses on lower body and core but there will be cardio intervals as well. To achieve optimum results you must be committed to twice a week.
WHEN: Starting the week of March 3rd through Thursday, March 26th
Tuesdays @ 9 a.m. and Thursdays @ 9 a.m.
WHERE: Scarsdale Strength located at 1495 Weaver St., 2nd floor (upstairs from Standing Room Only)
COST: $299 for 8 classes (payable in advance)
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LOOKING TO PERSONAL TRAIN WITH A PARTNER?
Save $$$$, train for an hour and get a great workout with a friend or significant other.
Call 914-844-1371 or email me @[email protected] for more info. Thank you!
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MY GROUP FITNESS SCHEDULE FOR FEBRUARY
MONDAY'S @ 10:45 A.M.-GLUTEUS FABULOUS & 3:45 P.M.-STRICTLY STRENGTH-LIFETIME FITNESS
TUESDAY'S @ 7 P.M.-BARBELL STRENGTH-LIFETIME FITNESS
WEDNESDAY'S @ 8:30 AM.-BARBELL STRENGTH & 12:15 P.M.-F.I.T.-LIFETIME FITNESS
FRIDAY'S @ 8:30 A.M.- 50/50-LIFETIME FITNESS
SATURDAY'S @ 9:30 A.M.-BARBELL STRENGTH-LIFETIME FITNESS
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Here at Scarsdale Strength, I am fortunate to work with some pretty amazing and talented professionals.
TRAINER PROFILE ERIC BERGER-ATC CSCS LMT, Rock Tape FMT Level II
Eric Berger is a personal trainer/massage therapist and rehab specialist. He also specializes in the integration of rock tape protocols with massage treatment. Eric has found that with any client/athlete that providing the longest lasting effect for each treatment is possible with Rock Tape. "What makes Rock Tape different than most kinesiotapes is that there are protocols which focus on movement patterns in addition to providing postural support and aiding in injury rehab." Eric has had great success with clients, myself included, who deal with chronic pain and discomfort and generally respond best with this integration because it provides that long lasting effect rather than temporary relief.
RAY SIMPSON-
Ray Simpson is a personal trainer with over 10 years experience. His specialties include boxing and kettlebells and he is also a barefoot training specialist. He has certifications in pre/post-natal training, Olympic weightlifting and TRX. A former athlete in various disciplines, Ray has used that experience in training tennis players, golfers and combat athletes. His appreciation for biomechanics has made him very attentive to his clients form during training, and believes in working smart and working hard for optimal results.
Come to Scarsdale Strength and see for yourself or contact Eric @ [email protected] or Raymond @ [email protected]
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| ABOUT THE AUTHOR |
Jaena Mebane is a former nationally ranked powerlifter and 6 time women's bodybuilding champ.
She was recently named Athleta Scarsdale's Sponsored Athlete for 2014. Jaena holds certifications with A.C.E. (American Council on Exercise), NFPT (National Federation of Professional Trainers) and is a Group Fitness Instructor and Pilates Instructor. She has specialized certifications as a Medical Exercise Specialist (MES), Active Isolated Stretching (AIS) and in Pre & Post Natal Exercise. Jaena is also certified in Polestar Pilates (a physical therapy based pilates format).
Jaena currently teaches at the Equinox Health Club in Mamaroneck, N.Y. and Life Time Fitness in Harrison, N.Y., She is an SBT (Suspension Bodyweight Training) Coach, an E.C.A. (East Coast Alliance) presenter and a member of Sole Ryeders and Friends (founded in 2007, Sole Ryeders & Friends is a community based charitable organization that provides and supports cancer-related programs).
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