Quarterly Newsletter - Summer 2010

Welcome to our quarterly newsletter. This is the place where you find the latest updates on exercise science, most recent events at Unique Fitness and the most current information on new programs, people and Health updates. Make sure you revisit this site frequently for up-to-date information

Feature Article:  

Women on Weights: Not NEW News

Benefits of women using weight training exercises have been steadily increasing throughout the last decade. While only a few women were seen in the weight room in the mid 1980s, the number has doubled from 7.4 million in the 1990s and is still raising.
In my career as a personal trainer, I have designed fitness programs especially for women who are afraid of lifting weights for one reason or another.
 

One of the biggest fear is that weight training is associated with the bulking up of muscles and the image of looking like a bodybuilder. To counter the fear, a women needs to understand that in order to “bulk up” it takes hours of heavy weight training and adherence to a very strict calorie rich diet, most often supplemented with protein powders and pills. With naturally having a lower testosterone level, women do not bulk up as much as men, since higher levels of this hormone ar required to increase muscle mass.
Besides, only few people (men or women) posses the essential genetic features to become world-class body-builders.
Weight training has many benefits that women should consider:
First and foremost, muscle tone is enhanced in weight trainees, which generally makes them feel better. Weight training can also result in stronger bones that prevent the onset of osteoporosis and can reduce the risk of diabetes, fight heart disease, lower cholesterol levels and lower blood pressure.
Especially for women, weight training is a proven method to lose fat by increasing muscle mass and the body’s ability to burn calories. Research has shown that an additional 30-40 calories per day will be burned by the body for every pound of new muscle gained.
When most women reach the age of 40 years, body metabolism decreases and increasing age will be reflected in flabby arms, sagging buttocks and dreaded “love handles”. Conversely, through weight training, muscles usually remain firm and toned and the whole body emanates a youthful feeling.
Specific techniques are required to maximize the benefits of weight training. Altering lifting routines is vital to prevent injuries and staleness and to ensure increased muscle strength. A proper training regimen will guarantee results over time.
The best way to start a training regimen is to enlist the services of a personal trainer who will create customized programs to meet the needs of clients. The personal trainer will also help you to reach goals, to ensure that your routines are safe and beneficial, and to motivate you through difficult periods.
 

SPECIAL OFFERS:

Personal Training:

Sign up for twenty sessions and get three sessions FREE*

Get into shape now. It is the right time to start  and to save.

* Discount valid for new clients only. Offer expires September 30. 2010.

Massage Therapy Summer Special:

The Perfect Birthday Gift: Three One-Hour Swedish Massage Sessions or Two One-hour Hot Stone Massage Sessions for $125*

*One hour session consists of a 50 minute massage and time for consultation and dressing. Offer valid for office visits only. Offer expires September 30.

Classes Summer Special:

10% discount on classes in September, October & November*

*A minimum of three (3) classes must be purchased and paid for at time of enrollment. Classes can be of the same type, i.e. Yoga, session one, two and three or a combination of different classes. Payment for all three classes is due at time of sign-up.

Client of the Month (August 2010): Sue M.

It all started with the newsletter: Kickboxing classes for Beginners!
That was just right for Sue who, after several weeks, also decided to sign-up for Personal Training! Within two months of following a well-balanced diet and exercising three times a week (including her favorite kickboxing class), she lost twentyfive pounds and is still kicking strong! She also participated in the Speck Race in Cranston and managed to walk her first 5 K in less than her set goal time of 45 minutes. One of the other walkers congratulated her and said “You are my role model!”
We agree: Anybody can follow the example of Sue.
Awesome!
 

Do You Know Your (Fast) Foods?

The average American should consume about 2000 to 2400 calories per day, with 55-60% of carbohydrates, 30% from fat (max.10% from saturated fats), and the balance from protein. That is not on the menu of most fast food chains:
Are sandwiches a lighter fare than entrees?
Not always, Sandwiches at Panera range from 600-1000 calories and 500 to 700 calories at Au Bon Pain. The Grilled chicken Avocado Club, Chicken parmesan and Crabcake sandwiches from the Cheesecake Factory come with 1000-1500 calories each.
(Nutrition Action Health Newsletter, June 2010)
Would you rather pick a McDonald Quarter Pounder or an Oatmeal Raisin Cookie from Starbucks to limit your saturated fat intake? Guess what, both contain about 7 grams of saturated fat to help us plug the arteries (Nutrition Action Health Newsletter, May 2007). Breakfast at McDonald’s? Their Deluxe Breakfast with scrambled eggs, biscuits, sausage, hash browns and hot cakes comes with 1,220 calories, 60 grams of fat and 1900mg of sodium. Let’s see, by 9AM we have consumed about half of our daily calories and almost all of our daily limit on fat and sodium. Does Wendy’s Homestyle Chicken Strips Salad with reduced-fat dressing sound like a better alternative in terms of calories and fat when compared to a Big Bacon Classic Hamburger? Think again. They both have almost the same fat and calories. Bottom line: Words are misleading. Educate yourself before picking from a fast food menu. Cook yourself a healthy meal whenever you can.
 

Upcoming AFAA (Aerobics and Fitness Association of America)_Personal Trainer and Group Exercise Instructor Certification Workshops: