Giving a testimonial of my experience at Fitness Together is not an easy thing for me. In my youth (thru late 20s), I always considered myself a healthy, active individual with no weight issues. However, after getting married and having children, I was overweight. I blamed my weight increase on “baby fat” and told myself it would eventually go away with no effort. Boy was I wrong.
Over the next 20+ years, I hit a high of +/- 189 and low of +/- 124 pounds. My idea of exercise was chasing the kids. But mostly, I would sit in front of the tv feeling depressed and sorry for myself. I attempted several different weight loss programs and joined several gyms only to quit both after only a few weeks.
Finally in the fall of 2006, I decided I needed and wanted to take control of my life. I was tired of being tired. I started one-step at a time. I started a weight loss program in October and had lost 10 pounds by December. I then decided to start an exercise program at Fitness Together, because it best fit my needs.
I really enjoy the individual treatment I receive each time I am at a training session. The staff is very knowledgeable and goes to great pains to accommodate my many aches and pains. They keep me motivated, which is asking a lot. I know I am not a person who would do well trying to train on my own. I need that constant push, encouragement, and motivation.
I feel and look better, and I know I have more strength and stamina than I did six months ago. I know I will need to continue with some kind of individual training if I am ever going to achieve my goals.
Thank you to the staff at Fitness Together.
Carolyn M.
Keep Working Hard
Continue working hard! We’re getting close to the half-way mark for the FT Challenge. Don’t forget that the challenge ends August 18. Remain consistent with your diet and cardio workouts! Remember that we will be judging participants on his/her before and after pictures, fitness assessment, and consistency with workouts and cardio/food journals. Also, keep in mind our prizes, $250 (1st place), $100 (2nd place), and $50 or a one hour massage (3rd place).
Are You Too Hurt to Exercise?
Don't Let an Injury Come Between You and Your Goals
Can you relate to this scenario? After putting it off for too long, you commit to get fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.
Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).
1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.
2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.
3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
- Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
- Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
- Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.
Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.
Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch everyday before and after your workout to stave off injury.
Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.
Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.
Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.
Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?
The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.
Wouldn't you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It's time to take action and get the results that you deserve!
No Growling Allowed!
Was that your stomach growling? Did you know that a growling stomach is a sign that your metabolism has slowed down dramatically? This means you are burning fewer calories than you could be and your body is going into fat storage mode. Don't allow yourself to get to that point! Eat small healthy meals every 2-4 hours to maintain a high metabolism!
Balsamic Plum Tomatoes
 Nothing compliments dinner quite like this summery tomato salad. Enjoy homemade vinaigrette tossed over sliced plum tomato and red onion topped with the unforgettable taste of basil.
Yield: 4 servings
Here's what you need...
6 medium plum tomatoes, sliced
1/2 cup sliced red onion
3 tablespoons balsamic vinegar
2 tablespoons olive or canola oil
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
4 fresh basil leaves, snipped
- In a bowl, gently combine the tomatoes and onion. In a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and pepper; shake well.
- Pour over tomato mixture; toss gently to coat. Sprinkle with basil. Serve at room temperature with slotted spoon.
Nutritional Analysis: One serving (1 cup) equals 114 calories, 7g fat, 12g carbohydrate, 2g protein.
* Make it a high protein meal by adding a grilled chicken breast on top.
Help me spread the fitness truth... Forward this newsletter to your friends, family and co-workers by using the 'Refer a Friend' link below!
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Ha Bui
Fitness Together Downtown OKC
My Site
405-604-9655
Real Clients, Real Changes
“Fitness Together gave me a tool box that day, and started filling it with all the necessary tools I needed to change my life. Today I fell great! I have so much energy, and wake up feeling revitalized and ready to conquer the day ahead. I have lost over 35 lbs and two pant sizes in just 10 weeks! Thanks Fitness Together!” Clint H.
REFERRAL PROGRAM
For every person you refer to Fitness Together who purchases 12 or more sessions of training, we will give you 3 free personal training sessions or a Dinner for 2 at a high end restaurant up to $150.
ASK ABOUT OUR FITNESS TOGETHER CHALLENGE STARTING JUNE 18, 2007, YOU COULD WIN $250 !!!
Cancellation Policy
Please call Fitness Together by 5 pm the night before a scheduled session in order for you to change or cancel that session, otherwise you will be charged for the session.
Get Fit Newsletter (Getting fit for summer)
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