Features
• Welcome
• Trainer of the Month
• Article of the Month
• Excercise of the Month
• Training Tip
• Fun Fact
• Alternative Health Info
• Client Success Story
• Trainers' Information
• Promotions
Personal Training e-Newsletter
Version: 8/06
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Welcome
Hello!
crystal@loggerheadfitness.com Trainer of the Month - Crystal Lewis
CPTS - Certified Personal Trainer Specialist Crystal is certified through the National Strength and Conditioning Association as a Certified Personal Trainer as well as through the Fitness Institute as a Certified Personal Trainer Specialist. Crystal has extensive experience and training involving Functional Training. She specializes in strengthening the body’s core muscles and balance training while working the entire body. Crystal also works with many clients recovering from an injury or surgery. Developing safe and correct techniques are of primary importance to Crystal when working with her clients. Her fitness programs are innovative and challenging. Crystal believes that being physically fit doesn’t have to take over you life or be boring. She can help you figure out how to fit fitness into your busy lifestyle and have fun while doing it. A Personal Note from Crystal “I design each workout program specifically for you, based on your level of fitness and goals. With your commitment to a customized fitness program your goals can be achieved with a safe, diverse and effective fitness program. Whether you are trying to improve your sport performance, maintain or improve your quality of life I can offer you direction, motivation and training techniques that will work for you. I enjoy working with people and no one has ever accused me of giving them a boring workout. When Crystal isn't in the gym she's busy travelling with her race car driver husband, Shane Lewis. Shane is a professional driver with the Grand Am Rolex Series. Crystal enjoys racing and loves travelling with her husband.
Article of the Month -
Osteoporosis – Prevention and Treatment for Women by Crystal Lewis
Did you know an American woman’s risk of a hip fracture exceeds her combined risk for breast cancer, uterine cancer & ovarian cancer? After age 35 virtually all Americans have some loss of bone mass. After age 60 most Americans have lost enough bone mass to make fracture imminent. US Statistics – US Census Bureau, 2002
Here are the risk factors or what “causes” osteoporosis:
The items that are bold and underlined are items you have control over. It’s never too late to do something about it. Always check with your doctor and get a bone density test to see if you have osteoporosis and if you do what level. Prevention and even treatment of osteoporosis is basically the same as living a healthy lifestyle: Eat a healthy balanced diet which includes calcium and Vitamin D. You must do weight bearing exercise – this means standing on your feet and exercising. Walking is a great way to get cardio in as well as being weight bearing exercise for your lower body. You also need weight bearing for your upper body. When you do an upper body workout use dumbbells, medicine balls or barbells and stand on your feet also. Unless you have a medical reason why you can’t, then stand up when you do bicep curls. There are many advantages to doing exercises on your feet; weight bearing for your bones is just one of them. Machines that you sit on are not weight bearing on your hips and spine which is needed for prevention of osteoporosis. Goals of Training:
Always consult with your doctor and find a qualified personal trainer to help you with your exercise needs. If you’ve been diagnosed with Osteoporosis it will depend upon the severity of your osteoporosis as to what exercises are appropriate for you. Crystal Lewis is a Certified Personal Trainer with NSCA and is the Personal Trainer Director for Loggerhead Fitness. If you have questions about your training program and would like them answered in upcoming issues, please write to Crystal Lewis at Loggerhead Fitness, 901 Donald Ross Road, Juno Beach, FL 33458 or email to crystal@loggerheadfitness.com. Reach Loggerhead Fitness by phone at 561-625-3011. Exercise of the Month by John Meunier
Training Tip of the Month by Karina Rankin When should I stretch? This is the question I get asked the most. Stretching is one of those chameleons of fitness, an element that’s rather unclear amongst almost anyone involved in exercise activities, some fitness professionals, and even few athletes. At times, we even become “superstitious” in regards to stretching, treating it as mysterious thing. Many times I’ve heard people say how stretching has been the pillar of their fitness level, while others blame all their sports injuries to overstretching. Please know that I am not against it if performed properly at the right time, but I tend to agree with most of those who believe stretching is overrated. The following should be a general guideline for you to consider:
Fun Fact by Jacey Barnes
Did you know that walking even just 30 minutes per day has proved it’s health benefits in numerous studies? An 8 year study of 13,000 people found that those who walked just 30 minutes per day had a significantly lower risk of premature death than those who rarely exercised. A regular walking program can reduce blood cholesterol, lower blood pressure, boost bone strength, increase cardiovascular endurance, burn calories and keep weight down. All you need are comfortable clothes and walking shoes. Suppose you were told that you only had to add an extra 5 – 10 minutes to each workout to prevent injury and lessen fatigue. Would you do it? Most say yes. You might be surprised to learn that they already know about those few minutes called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s workout and consequently on their overall health.
Info borrowed with permission from ACE Alternative Health Info by Keo Opton Losing your Mind? Here’s how to find it—and heal your wounds Forgot where you left your keys again? You may want to reach for the gotu kola (Centella asiatica) for a little memory enhancement. Ayurvedic physicians use this powerful herb to help clear a turbulent mind and increase concentration; the Chinese revere it because they believe it promotes longevity. Western researchers attribute the wonders of gotu kola to its triterpenes, compounds believed to enhance the production of collagen and to assist the body in producing neurotransmitters—the brain’s chemical messengers. As an added bonus, if you apply the herb topically as a compress or ointment, gotu kola aids in healing wounds and burns and helps minimize scarring.
From Alternative Medicine, April 2006 Client Success Story by Jacey Barnes
Success Story Brian Bohr
Too often we think that ‘success’ means big numbers on the scale. Not always! Sometimes successful numbers show up elsewhere, as evidenced in this success story. *
Hiring Keo Opton, he began to see her twice a week for about 30 minutes. He had a treadmill at home and did some of his cardiovascular work there; he usually walked or jogged on the treadmill after his sessions with Keo. Weeks turned into months, and before he knew it, it was time for his annual physical!
This is where we were all surprised. Brian’s cholesterol dropped 50 points in three and a half months!! Most pleased was his wife, a physician, who had previously been concerned about Brian’s blood work. By the wedding in early May, Brian had lost about five pounds and was feeling great about the 50 point loss.
In general, Brian feels he has much better core strength and sees more tone and definition in his upper body. He is proof that short, consistent work outs affect the body’s physiology and can contribute greatly to prevention of heart disease by keeping cholesterol low. He continues to train with Keo twice a week. She acknowledges his commitment and effort and has been proud to be on his fitness ‘team’.
Trainers' Information
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Disclaimer
This newsletter is informational only. Notwithstanding a users medical or physical condition, no responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations. Always consult a doctor before starting an exercise program. |
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Brian began to exercise again in early 2006. His wedding was going to be in May, and he wanted to get back into shape for the ceremony. When he started working with a trainer, his abdominals were weak and he lacked upper body strength. He had been a member of other fitness clubs, but was in a deconditioned state. 
