FormWell Personal Fitness Training : Issue 2


Links History of Formwell Why Should I Use a Personal Fitness Trainer? Philosophy Questions _______ +Articles +News +Newsletters +Recipes Morgan Falls Office Park 7840 Roswell Rd Building 400, Suite 475 Sandy Springs, GA 30350 Main Studio Line 24-Hour Voice Mail (770) 804-1898 Fax (770) 804-0330 Join our Email Newsletter	<Back to Newsletters Issue 2 - Summer 2005 FORMWELL Personal Training Knock Out the Myths Molly McCollough, RD, LD Outpatient Dietitian, Northside Hospital Outpatient Nutrition Services In the fight to lose weight, weight isn�t the only thing you go up against. You also have to knock out all the myths that you might have heard in the past. It�s important to know what information out there is true and what is false. So in your fight, come out a winner by not falling victim to these common diet and exercise myths. � Eating at night will make me gain weight. Calories are calories no matter what time the clock says. Too many calories are what can add up to extra body fat. However, nighttime is usually when people tend to go for higher fat and calorie foods, especially after dinner or when watching television. So it�s not the clock that�s the concern, it�s the types of foods, like ice cream, chips, and sweets that should be looked at more carefully. � Muscle turns to fat when you don�t exercise. Muscle is muscle and fat is fat. One can�t change into the other. When you stop exercising, the body has no reason to sustain any excess muscle mass so it reverts back to a smaller size. Also, when a person has built a sufficient amount of muscle mass, it�s easier to get away with eating excess calories without it being deposited as fat. If you continue to consume the extra calories without the exercise, they will be deposited as fat. Lastly, your metabolism will slow down due to loss of muscle, which can increase your chance of depositing fat. The key is to continue exercising. � Diet and exercise are all you need. Although it sounds true, it�s false. It is very important to add a good night�s sleep (at least 7-8 hours) into the equation. Not getting enough rest creates a hormonal imbalance that can lead to increased snacking and cravings for higher fat, calorie, and sugar foods. Additionally, if you are having an extremely hard time, therapy may also help with those barriers to weight loss. � Chocolate is bad for you. Now who wouldn�t love to hear that this statement is false? There have been many studies on the health benefits of chocolate. Many believe that it is fattening, therefore it is bad. In fact, chocolate is rich in an ingredient called flavenoids as well as vitamins A1, B1, B2, D, and E. Flavenoids are associated with decreasing blood pressure, inflammation, and clotting. However, they are usually processed out of chocolate due to its bitter taste. Dark chocolate is the best source of flavenoids. Keep in mind that chocolate is not a health food and 1 ounce of dark chocolate is enough for benefits. So like everything else, chocolate is not bad for you if eaten in moderation. Inspiration�The fuel of Life! Dr. Shawn Byler, PhD Isn�t being inspired magnificent? It�s almost majestic� surreal. Inspired people feel euphoric, in the flow, ready to take on the world. Inspiration can affect everything, if you let it! Life feels full and alive, there�s no room for gloom, doom, lack or want when you are inspired! It�s imperative to maintain inspiration throughout your life. When I begin with new clients I always ask, �When was the last time you were really inspired�? Most clients cannot even remember. This breaks my heart. Inspiration is available to everyone and is invaluable! A few ways to get inspired! 1. Take a class. 2. Exercise (at FormWell)! 3. Choose a favorite book and contact the author for a chat (this is one of my favorites!). 4. Work with a coach. I�m always inspired after a call with my coach! 5. Begin each day with inspirational reading! 6. Spend time with mother nature, visit a natural wonder (grand canyon, red wood forest, old faithful). 7. Donate your time to charity. 8. Go to an art museum / ballet / opera. 9. Run a race. 10. Watch the wonder of children�s play. 11. Have a profound conversation with a wise being. 12. Pray / meditate. 13. Paint, draw, or write (even if you think you stink!). 14. Color with crayons! There are hundreds of ways to get inspired. The challenge is actively planning inspiring experiences as part of your everyday life. Challenge: Make a list of 30-100 inspiring activities or experiences, then put at least one inspiring event on your calendar for each week of the year! You�ll feel great and you�ll be more successful! A NOTE FROM THE OWNER�.. ARE YOU DOING WHAT IT TAKES TO ACHIEVE RESULTS? This months note concerns achieving the results you are striving for with your fitness and nutritional program. The frustration that occurs due to not achieving your goals, in any endeavor, has been felt by all of us at one time or another in our lives. I would like to shed some light based on my personal experience in achieving athletic goals and, more importantly, seeing clients achieve goals over the past 13 years of personal training. There many reasons why someone would not achieve the goals they are shooting for, but for the purposes of this newsletter, I will focus on the most common ones I see in our business: 1. NOT TAKING TIME TO DEFINE YOUR �WHY� FACTOR: If you don�t know why you are doing this, the how will not matter. If you have a strong reason why, the how will just happen. 2. NOT CLEARLY DEFINING/QUANTIFING WHAT YOUR GOALS ARE: Just saying �I want to be healthy� is a tough goal to attain, how will you know when you are there? 3. HAVING UNREALISTIC GOALS: This is a very common mistake most new exercisers (and even us �veterans�) make. It is your trainer�s job to make sure that your goals are realistic and attainable. 4. NOT BEING READY TO ACCEPT YOUR GENETIC LIMITATIONS: Some people will spend their life trying to attain a body type/leanness that only 2-3% of the population can ever do, and most of that is due to genetics. 5. YOUR COMMITMENT DOES NOT MATCH YOUR GOALS: Almost everyone that comes through our door wants to look good, feel good and be healthy. Almost everyone does not understand, nor accept, the amount of commitment it takes to achieve the goals they share with us the first day they come in. All of the above comes down to one word: ACCEPTANCE. Before you begin an exercise program, or start a new program, take some time to accept your genetics and what you are willing to sacrifice in order to achieve the goals you are shooting for. Remember all along your �journey�, that �life happens� and allow yourself the latitude to change those goals (either more conservative or more aggressive) based upon what is happening in your life. Hope this helps! Any questions or comments, I am available anytime: 770-804-1898 ext.10 Yours in health, Rami F. Odeh, MS Almond Crusted Chicken The almonds turn this otherwise ordinary chicken dish into a crunchy, nutritious meal that packs a healthy dose of Vitamin E and fiber. 1 egg white 3 tsp water salt and pepper to taste 6 ounces boneless, skinless chicken breast, pounded thin 1/4 cup sliced almonds, coarsely chopped Whisk egg white, water, salt, and pepper in small bowl. Dip the chicken breast into the egg mixture and dredge in almonds. Heat nonstick skillet over medium heat and lightly coat with nonfat vegetable spray. Saut� chicken on one side over medium heat for 3 minutes. Turn and cook for an additional 3 to 4 minutes, until cooked through. Triathlon Team Update The 2005 season kicks off with some exciting news! Formwell (title sponsor) is pleased to announce it has picked up additional sponsors. Both FirstLine Creative (Jay Scheisser) and Atlanta Dodge Jeep & Chrysler (Phil Swindall) are primary sponsors and All3Sports, BigPeach Running Co, General Recreation are participating sponsors. In addition, a special thanks to Bob and Rhonda Tyrrel for their generous support. The team roster has been finalized and group rides are now starting as the team prepares to meet for a 35-mile ride followed by breakfast. The 2005 athletes are: Rami Odeh, Chris Engels, Erik Berger, Kristen Berger, Todd Ortowski, Jay Scheisser, Kip Coombs, Mathew Rose, Erik Schwartz, Dave Ratway. Please contact Chris at 770-804-1898 ext. 19 if you have any questions.

Issue 2 - Summer 2005

FORMWELL Personal Training

Knock Out the Myths
Molly McCollough, RD, LD
Outpatient Dietitian, Northside Hospital Outpatient Nutrition Services

In the fight to lose weight, weight isn�t the only thing you go up against. You also have to knock out all the myths that you might have heard in the past. It�s important to know what information out there is true and what is false. So in your fight, come out a winner by not falling victim to these common diet and exercise myths.

� Eating at night will make me gain weight. Calories are calories no matter what time the clock says. Too many calories are what can add up to extra body fat. However, nighttime is usually when people tend to go for higher fat and calorie foods, especially after dinner or when watching television. So it�s not the clock that�s the concern, it�s the types of foods, like ice cream, chips, and sweets that should be looked at more carefully.

� Muscle turns to fat when you don�t exercise. Muscle is muscle and fat is fat. One can�t change into the other. When you stop exercising, the body has no reason to sustain any excess muscle mass so it reverts back to a smaller size. Also, when a person has built a sufficient amount of muscle mass, it�s easier to get away with eating excess calories without it being deposited as fat. If you continue to consume the extra calories without the exercise, they will be deposited as fat. Lastly, your metabolism will slow down due to loss of muscle, which can increase your chance of depositing fat. The key is to continue exercising.

� Diet and exercise are all you need. Although it sounds true, it�s false. It is very important to add a good night�s sleep (at least 7-8 hours) into the equation. Not getting enough rest creates a hormonal imbalance that can lead to increased snacking and cravings for higher fat, calorie, and sugar foods. Additionally, if you are having an extremely hard time, therapy may also help with those barriers to weight loss.

� Chocolate is bad for you. Now who wouldn�t love to hear that this statement is false? There have been many studies on the health benefits of chocolate. Many believe that it is fattening, therefore it is bad. In fact, chocolate is rich in an ingredient called flavenoids as well as vitamins A1, B1, B2, D, and E. Flavenoids are associated with decreasing blood pressure, inflammation, and clotting. However, they are usually processed out of chocolate due to its bitter taste. Dark chocolate is the best source of flavenoids. Keep in mind that chocolate is not a health food and 1 ounce of dark chocolate is enough for benefits. So like everything else, chocolate is not bad for you if eaten in moderation.

Inspiration�The fuel of Life!
Dr. Shawn Byler, PhD

Isn�t being inspired magnificent? It�s almost majestic� surreal. Inspired people feel euphoric, in the flow, ready to take on the world. Inspiration can affect everything, if you let it! Life feels full and alive, there�s no room for gloom, doom, lack or want when you are inspired!

It�s imperative to maintain inspiration throughout your life. When I begin with new clients I always ask, �When was the last time you were really inspired�? Most clients cannot even remember. This breaks my heart. Inspiration is available to everyone and is invaluable!

A few ways to get inspired!
1. Take a class.
2. Exercise (at FormWell)!
3. Choose a favorite book and contact the author for a chat (this is one of my favorites!).
4. Work with a coach. I�m always inspired after a call with my coach!
5. Begin each day with inspirational reading!
6. Spend time with mother nature, visit a natural wonder (grand canyon, red wood forest, old faithful).
7. Donate your time to charity.
8. Go to an art museum / ballet / opera.
9. Run a race.
10. Watch the wonder of children�s play.
11. Have a profound conversation with a wise being.
12. Pray / meditate.
13. Paint, draw, or write (even if you think you stink!).
14. Color with crayons!

There are hundreds of ways to get inspired. The challenge is actively planning inspiring experiences as part of your everyday life.

Challenge: Make a list of 30-100 inspiring activities or experiences, then put at least one inspiring event on your calendar for each week of the year! You�ll feel great and you�ll be more successful!

A NOTE FROM THE OWNER�..
ARE YOU DOING WHAT IT TAKES TO ACHIEVE RESULTS?

This months note concerns achieving the results you are striving for with your fitness and nutritional program. The frustration that occurs due to not achieving your goals, in any endeavor, has been felt by all of us at one time or another in our lives. I would like to shed some light based on my personal experience in achieving athletic goals and, more importantly, seeing clients achieve goals over the past 13 years of personal training.

There many reasons why someone would not achieve the goals they are shooting for, but for the purposes of this newsletter, I will focus on the most common ones I see in our business:

1. NOT TAKING TIME TO DEFINE YOUR �WHY� FACTOR: If you don�t know why you are doing this, the how will not matter. If you have a strong reason why, the how will just happen.
2. NOT CLEARLY DEFINING/QUANTIFING WHAT YOUR GOALS ARE: Just saying �I want to be healthy� is a tough goal to attain, how will you know when you are there?
3. HAVING UNREALISTIC GOALS: This is a very common mistake most new exercisers (and even us �veterans�) make. It is your trainer�s job to make sure that your goals are realistic and attainable.
4. NOT BEING READY TO ACCEPT YOUR GENETIC LIMITATIONS: Some people will spend their life trying to attain a body type/leanness that only 2-3% of the population can ever do, and most of that is due to genetics.
5. YOUR COMMITMENT DOES NOT MATCH YOUR GOALS: Almost everyone that comes through our door wants to look good, feel good and be healthy. Almost everyone does not understand, nor accept, the amount of commitment it takes to achieve the goals they share with us the first day they come in.

All of the above comes down to one word: ACCEPTANCE. Before you begin an exercise program, or start a new program, take some time to accept your genetics and what you are willing to sacrifice in order to achieve the goals you are shooting for. Remember all along your �journey�, that �life happens� and allow yourself the latitude to change those goals (either more conservative or more aggressive) based upon what is happening in your life.

Hope this helps! Any questions or comments, I am available anytime: 770-804-1898 ext.10

Yours in health,

Rami F. Odeh, MS

Almond Crusted Chicken

The almonds turn this otherwise ordinary chicken dish into a crunchy, nutritious meal that packs a healthy dose of Vitamin E and fiber.

1 egg white
3 tsp water
salt and pepper to taste
6 ounces boneless, skinless chicken breast, pounded thin
1/4 cup sliced almonds, coarsely chopped

Whisk egg white, water, salt, and pepper in small bowl. Dip the chicken breast into the egg mixture and dredge in almonds.

Heat nonstick skillet over medium heat and lightly coat with nonfat vegetable spray.

Saut� chicken on one side over medium heat for 3 minutes. Turn and cook for an additional 3 to 4 minutes, until cooked through.

Triathlon Team Update
The 2005 season kicks off with some exciting news!

Formwell (title sponsor) is pleased to announce it has picked up additional sponsors. Both FirstLine Creative (Jay Scheisser) and Atlanta Dodge Jeep & Chrysler (Phil Swindall) are primary sponsors and All3Sports, BigPeach Running Co, General Recreation are participating sponsors. In addition, a special thanks to Bob and Rhonda Tyrrel for their generous support.

The team roster has been finalized and group rides are now starting as the team prepares to meet for a 35-mile ride followed by breakfast. The 2005 athletes are: Rami Odeh, Chris Engels, Erik Berger, Kristen Berger, Todd Ortowski, Jay Scheisser, Kip Coombs, Mathew Rose, Erik Schwartz, Dave Ratway.

Please contact Chris at 770-804-1898 ext. 19 if you have any questions.