FormWell Personal Fitness Training : Issue 5


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 5 - Spring 2006 Sun season is here! Stay safe! Heat disorders are a group of physically related illnesses caused by prolonged exposure to hot temperatures, restricted fluid intake, or failure of temperature regulation mechanisms of the body. Disorders of heat exposure include heat cramps, heat exhaustion, and heat stroke (also called sunstroke). Heat Cramps Heat cramps are the least severe of the heat-related illnesses. This heat disorder is often the first signal that the body is having difficulty with increased temperature. Individuals exposed to excessive heat should think of heat cramps as a warning sign to a potential heat-related emergency. The care of heat cramps includes placing the individual at rest in a cool environment, while giving cool water with a teaspoon of salt per quart, or a commercial sports drink. Heat exhaustion Heat exhaustion is a more serious and complex condition than heat cramps. Heat exhaustion can result from prolonged exposure to hot temperatures, restricted fluid intake, or failure of temperature regulation mechanisms of the body. It often affects athletes, firefighters, construction workers, factory workers, and anyone who wears heavy clothing in hot humid weather. Heat stroke Heat exhaustion can develop rapidly into heat stroke. The percentage of victims dying from heat stroke is very high, immediate medical attention is critical when problems first begin. Heat stroke, like heat exhaustion, is also a result of prolonged exposure to hot temperatures, restricted fluid intake, or failure of temperature regulation mechanisms of the body. However, the severity of impact on the body is much greater with heat stroke. Soy vs. Whey protein Over the past few years, whey protein products have become increasingly popular with anyone who wants to lose fat and build muscle. Soy protein products have also been popular for individuals who want to lose weight and lower cholesterol. Whey protein is a mixture of some of the proteins naturally found in milk. Milk contains two primary proteins: casein and whey. Whey protein isolate is the purest form of whey protein and contains 90-95% protein. It contains little fat and little lactose. Whey protein concentrate is usually about 71% protein, and as the amount of protein decreases, the amount of fat and lactose increase.The proteins found in whey are some of the most rapidly digested proteins known and can stay in the body longer than other sources of protein. Soy protein comes from a plant, and soybeans contain all the essential amino acids. Soy is safe for lactose intolerant people and has an extremely low allergic potential. Soy protein contains unique and complex molecules called isoflavones, and people who do not eat soy have virtually no isoflavones in their diet. Many of the health benefits related to soy are due to these isoflavones, which are powerful antioxidants. Studies have shown that isoflavones are responsible for the reduction of menopausal symptoms in women and for the reduced incidence of osteoporosis in women who consume soy protein regularly. There are also studies that concluded a soy protein rich diet produced lower rates of breast, colon and prostate cancer. We now know that soy protein exerts several heart protective effects. It decreases LDL-cholesterol levels, it tends to increase HDL-cholesterol levels., and soy isoflavones have antioxidant properties, which protect LDL from oxidation. A Note from the owner: Are you doing what it takes? This month�s 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 14 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 YOU �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. Trust me on this one. I can usually tell within 5 minutes of questions whether or not a client is ready to really change, just based on the questions they ask me! 2. NOT CLEARLY DEFINING/QUANTIFING WHAT YOUR GOALS ARE: The first time I meet a client, I try to take time to help them clearly define and quantify their fitness goals. For instance, most clients say they want to �lose weight�. First of all, as you all know, the most important goal in changing your body shape/composition is to loose body fat and maintain or increase your muscle, so the first thing I try to do (and this is very, very hard) is to explain the difference between getting �lean� and seeing the scale move downward. Most of the time, we try to change this goal to loosing body fat, and then assigning a number to how much they want to loose per month (say 1%). 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. Most of the time this means lowering your expectations or breaking down your long-term goals (say losing 25% of your body fat or lowering your cholesterol 30 points) into attainable, short term goals. 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. This is not to say that all of us cannot change the way we look, but trying to have a body that is only attainable by severe, life long deprivation and hours of daily exercise is a sure recipe for life long frustration! Which leads me to the next, and most common problem in not achieving your fitness goals��. 5. YOUR COMMITMENT DOES NOT MATCH YOUR GOALS: This is, without a doubt, the biggest problem I see in attaining 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. For instance, for most (95%-99%) men to be able to have a washboard stomach (i.e., be able to �see their abs�) will take 3 sessions of very intense weight training, a minimum of 3 sessions of intense cardiovascular training, and, most importantly, following a very strict diet of 6 small meals per day, only �cheating� one day per week (some cannot cheat at all), FOR A LIFETIME. 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. The way I see it, the most successful (and I measure �success� as finding a program that will make you happy and feel accomplished for a lifetime) exercisers do the following �religiously� 1. Take time to write down, and constantly re-evaluate goals, both short and long term. 2. Make sure goals are realistic and attainable based on the current situation. 3. Accept sacrifices and changes and be willing to work as hard as it takes to achieve goals. Yours in health, Rami F. Odeh, MS Set Boundaries And Live In Peace! Boundaries are interpersonal limits that when ignored or disregarded (by you or others) will cause you hurt, anger, and resentment. Boundaries are very important to leading a productive, effective and peaceful life. Setting boundaries is about saying no to what you don�t want or feel obligated to, and saying yes to what aligns with your values and that which is truly important. People today are overwhelmed with demands like never before in history. �The average person receives more information on a daily basis, than the average person received in a lifetime in 1900.� Today, time challenges present our biggest struggle. We are torn between career; email; playing with, caring for, and driving children; time with spouses/friends; church or charity; house cleaning and laundry; reading and growing; and exercise. In most lives, there is barely a minute to rest, let alone time to take care of you. This is where boundaries come in! What is the reason for weak boundaries? Low self-esteem. Not believing you�re deserving or worthy of doing, saying or having. 5 steps to stronger boundaries! 1. Choose your boundaries and stick to them. Decide what you will and will not allow in your life and stick those decision. Remember, saying no to one thing, means saying yes to something much bigger and more valuable. 2. Just Say No! Saying no is very difficult... At first! We don�t want to disappoint anyone or be disliked. However, is it really OK to engage in activities you will later resent? You are allowed to say no as often as you like. Don�t run yourself ragged just to gain approval. 3. Tell the truth. It�s empowering to tell others what you will and will not stand for. A little frightening at first, but well worth it. Always remember YOU teach others how to treat you. 4. Take responsibility. It is your job to teach others how to treat you. Take the responsibility and the initiative to teach other about what you will and won�t do, and what they are and are not permitted to say to you. 5. Schedule time for you first. Having strong boundaries means taking care of your. Without an emotionally and physically healthy you, sadness,, anger, resentment, and hurt will occur. And in this state you can�t be your best for anyone! I assure you, if you don�t schedule time for yourself each week, you won�t take it! Strengthen your boundaries, you�ll feel empowered and in control of your life! If you enjoyed this article and would like to strengthen your boundaries, call to see how coaching could benefit you! Shawn Byler, Ph.R.D., Performance Expert Phone. 770.739.1598 Congratulations to Chris Engels! Chris was recently promoted to General Manager of Formwell Personal Training. His hard work, devotion to his clients, and passion for fitness have made Chris an asset at Formwell. Way to go, Chris! Congratulations to Sara Price! Sara was recently promoted to Director of Training at Formwell. Her extensive knowledge of health and wellness, as well as the dedication to those she works with will benefit all of us here at Formwell. Way to go, Sara!

Issue 5 - Spring 2006

Sun season is here! Stay safe!

Heat disorders are a group of physically related illnesses caused by prolonged exposure to hot temperatures, restricted fluid intake, or failure of temperature regulation mechanisms of the body. Disorders of heat exposure include heat cramps, heat exhaustion, and heat stroke (also called sunstroke).

Heat Cramps
Heat cramps are the least severe of the heat-related illnesses. This heat disorder is often the first signal that the body is having difficulty with increased temperature. Individuals exposed to excessive heat should think of heat cramps as a warning sign to a potential heat-related emergency. The care of heat cramps includes placing the individual at rest in a cool environment, while giving cool water with a teaspoon of salt per quart, or a commercial sports drink.

Heat exhaustion
Heat exhaustion is a more serious and complex condition than heat cramps. Heat exhaustion can result from prolonged exposure to hot temperatures, restricted fluid intake, or failure of temperature regulation mechanisms of the body. It often affects athletes, firefighters, construction workers, factory workers, and anyone who wears heavy clothing in hot humid weather.

Heat stroke
Heat exhaustion can develop rapidly into heat stroke. The percentage of victims dying from heat stroke is very high, immediate medical attention is critical when problems first begin. Heat stroke, like heat exhaustion, is also a result of prolonged exposure to hot temperatures, restricted fluid intake, or failure of temperature regulation mechanisms of the body. However, the severity of impact on the body is much greater with heat stroke.

Soy vs. Whey protein

Over the past few years, whey protein products have become increasingly popular with anyone who wants to lose fat and build muscle. Soy protein products have also been popular for individuals who want to lose weight and lower cholesterol.

Whey protein is a mixture of some of the proteins naturally found in milk. Milk contains two primary proteins: casein and whey. Whey protein isolate is the purest form of whey protein and contains 90-95% protein. It contains little fat and little lactose. Whey protein concentrate is usually about 71% protein, and as the amount of protein decreases, the amount of fat and lactose increase.The proteins found in whey are some of the most rapidly digested proteins known and can stay in the body longer than other sources of protein.

Soy protein comes from a plant, and soybeans contain all the essential amino acids. Soy is safe for lactose intolerant people and has an extremely low allergic potential. Soy protein contains unique and complex molecules called isoflavones, and people who do not eat soy have virtually no isoflavones in their diet. Many of the health benefits related to soy are due to these isoflavones, which are powerful antioxidants. Studies have shown that isoflavones are responsible for the reduction of menopausal symptoms in women and for the reduced incidence of osteoporosis in women who consume soy protein regularly. There are also studies that concluded a soy protein rich diet produced lower rates of breast, colon and prostate cancer. We now know that soy protein exerts several heart protective effects. It decreases LDL-cholesterol levels, it tends to increase HDL-cholesterol levels., and soy isoflavones have antioxidant properties, which protect LDL from oxidation.

A Note from the owner: Are you doing what it takes?

This month�s 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 14 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 YOU �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. Trust me on this one. I can usually tell within 5 minutes of questions whether or not a client is ready to really change, just based on the questions they ask me!

2. NOT CLEARLY DEFINING/QUANTIFING WHAT YOUR GOALS ARE: The first time I meet a client, I try to take time to help them clearly define and quantify their fitness goals. For instance, most clients say they want to �lose weight�. First of all, as you all know, the most important goal in changing your body shape/composition is to loose body fat and maintain or increase your muscle, so the first thing I try to do (and this is very, very hard) is to explain the difference between getting �lean� and seeing the scale move downward. Most of the time, we try to change this goal to loosing body fat, and then assigning a number to how much they want to loose per month (say 1%). 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. Most of the time this means lowering your expectations or breaking down your long-term goals (say losing 25% of your body fat or lowering your cholesterol 30 points) into attainable, short term goals.

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. This is not to say that all of us cannot change the way we look, but trying to have a body that is only attainable by severe, life long deprivation and hours of daily exercise is a sure recipe for life long frustration! Which leads me to the next, and most common problem in not achieving your fitness goals��.

5. YOUR COMMITMENT DOES NOT MATCH YOUR GOALS: This is, without a doubt, the biggest problem I see in attaining 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. For instance, for most (95%-99%) men to be able to have a washboard stomach (i.e., be able to �see their abs�) will take 3 sessions of very intense weight training, a minimum of 3 sessions of intense cardiovascular training, and, most importantly, following a very strict diet of 6 small meals per day, only �cheating� one day per week (some cannot cheat at all), FOR A LIFETIME.

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. The way I see it, the most successful (and I measure �success� as finding a program that will make you happy and feel accomplished for a lifetime) exercisers do the following �religiously�

1. Take time to write down, and constantly re-evaluate goals, both short and long term.

2. Make sure goals are realistic and attainable based on the current situation.

3. Accept sacrifices and changes and be willing to work as hard as it takes to achieve goals.

Yours in health,
Rami F. Odeh, MS

Set Boundaries And Live In Peace!

Boundaries are interpersonal limits that when ignored or disregarded (by you or others) will cause you hurt, anger, and resentment.

Boundaries are very important to leading a productive, effective and peaceful life. Setting boundaries is about saying no to what you don�t want or feel obligated to, and saying yes to what aligns with your values and that which is truly important. People today are overwhelmed with demands like never before in history. �The average person receives more information on a daily basis, than the average person received in a lifetime in 1900.�

Today, time challenges present our biggest struggle. We are torn between career; email; playing with, caring for, and driving children; time with spouses/friends; church or charity; house cleaning and laundry; reading and growing; and exercise. In most lives, there is barely a minute to rest, let alone time to take care of you. This is where boundaries come in!

What is the reason for weak boundaries?
Low self-esteem. Not believing you�re deserving or worthy of doing, saying or having.

5 steps to stronger boundaries!
1. Choose your boundaries and stick to them. Decide what you will and will not allow in your life and stick those decision. Remember, saying no to one thing, means saying yes to something much bigger and more valuable.
2. Just Say No! Saying no is very difficult... At first! We don�t want to disappoint anyone or be disliked. However, is it really OK to engage in activities you will later resent? You are allowed to say no as often as you like. Don�t run yourself ragged just to gain approval.
3. Tell the truth. It�s empowering to tell others what you will and will not stand for. A little frightening at first, but well worth it. Always remember YOU teach others how to treat you.
4. Take responsibility. It is your job to teach others how to treat you. Take the responsibility and the initiative to teach other about what you will and won�t do, and what they are and are not permitted to say to you.
5. Schedule time for you first. Having strong boundaries means taking care of your. Without an emotionally and physically healthy you, sadness,, anger, resentment, and hurt will occur. And in this state you can�t be your best for anyone! I assure you, if you don�t schedule time for yourself each week, you won�t take it!

Strengthen your boundaries, you�ll feel empowered and in control of your life!

If you enjoyed this article and would like to strengthen your boundaries, call to see how coaching could benefit you!

Shawn Byler, Ph.R.D., Performance Expert
Phone. 770.739.1598

Congratulations to Chris Engels!

Chris was recently promoted to General Manager of Formwell Personal Training. His hard work, devotion to his clients, and passion for fitness have made Chris an asset at Formwell. Way to go, Chris!

Congratulations to Sara Price!

Sara was recently promoted to Director of Training at Formwell. Her extensive knowledge of health and wellness, as well as the dedication to those she works with will benefit all of us here at Formwell. Way to go, Sara!