You've Got to Try This

Do you miss the crispy texture and delicious crunch of an ice-cream cone?

This is one of my favorite desserts. The combination of crunchy "plain" cereal and fat-free frozen yogurt offer a sensible treat. I must admit that this is something that I eat 6 out of 7 nights a week.


Not only does this combination taste great, you can enjoy it without the guilt! An added bonus is that containing only 1g of fat, this snack won't ruin a late afternoon workout (fat slows down protein synthesis, which is not ideal for a post-workout treat). Kashi, which can be found in most grocery stores is a company that strives for natural, healthy products. "Eating Right" products can be found at Vons, and they offer some good choices as well.



So, here is the combo and the nutrition facts. Pair "Eating Right" fat-free chocolate frozen yogurt and Kashi Go Lean (make sure you get the pictured box for nutrition facts to be accurate).

1 cup Cereal & 1 cup Frozen Yogurt

Nutrition Facts:

Fat 1g

Carbs 68g

Fiber 10g

Protein 19g

Total Calories 350

Try the Cable-Curl on for Size

Set-Up

Using a cable-pulley system, set the pulley at the lowest setting. Assume a staggered stance; back foot about 3 feet from pulley (positioning will vary with great height differences). Weight should be set so that 8 - 12 repetitions maximum can be completed with good, controlled form (if your goal is not hypertrophy - maximal growth - repetitions and weight will differ).


Start with your shoulders back and chest up. Your head should be looking straight forward so that your neck is in a neutral position. Even though your feet are staggered, your hips should also be pointing straight forward.




As you curl, leave your shoulders back (as if pinching your shoulder-blades together). Your abdominal muscles should be contracted, and completely engaged. Since you are using a pulley system, you will have to resist twisting your hips and torso toward the weight. This gives you a core workout as well.



Keeping your core engaged, exhale as you curl.







As you curl upward, flexing your wrist against the resistance will transfer some of the work load to your forearms. This will make the curl easier on the biceps. If your intention is to focus on building bigger biceps, keep your wrist stiff.




The end of the curl is when your forearm is parallel to the cable. If working with heavy weight, curling beyond this point can cause unnecessary and awkward pressure on the elbow. Upon reaching top of the curl, reverse the motion in a controlled fashion; back to the starting point.

$100 Off Training Sessions

... Until the end of March...

Save $100 off the price of 10 sessions.

Do you have health and fitness goals? Are you working toward your goals?

As a personal trainer, I am passionate about what I do, and I want to remove as many obstacles as I can that are standing between you and your goals. Time is a big obstacle, but with a focused approach, I will teach you how to maximize your efforts and spend less time in the gym. Nutrition is a huge obstacle. Let me teach you how to make your nutrition work for you. The biggest obstacle in this economy is Money. Print the coupon below and save $100 off of already below-average prices from a qualified, industry tested fitness professional.


Call 310.630.7606 or Email hollandfitness@gmail.com to schedule your first session.

Print this coupon and bring it with you to your first session.

Ascorbic Acid

Found In:
Light orange juice, frozen deserts, hot dogs, bologna, sports nutrition bars, and supplements.

Used As:
A synthetic (but reduced) form of natural vitamin C, that is used to boost vitamin content and maintain the color of processed meats.

Why It Can Be Bad:
Although it is safe, it is neither nutritionally or structurally identical to natural vitamin C, which also contains vitamins J, K, and P and an enzyme known as tyrosinase. It does however count toward your recommended daily allowance. Excessive doses of vitamin C (2,000 milligrams per day) are deemed adverse and can cause side effects. These side effects include osmotic diarrhea, a type of gastrointestinal distress that could require professional diagnosis and care.

Try Instead:
A variety of colorful fruits and vegetables to meet the recommended daily allowance of 90 milligrams a day. To help put things in perspective, a single bell pepper has 95 milligrams of vitamin C.

Are You Healthy?

Looking ok doesn't mean that you're really ok.

Researchers in Finland recently studied 16 sets of twins. In each set, one twin exercised regularly and the other didn't, but they both weighed and look virtually identical. The research concluded that looking the same doesn't equate to the same health level. The sedentary twins in the study averaged more than 150 percent more liver fat, 48 percent more abdominal fat, and almost 40 percent more total body fat. The lesson is that your health is about more than fitting into a pair of jeans. If you feel ok, and don't exercise; think of how great you can feel if you start a regular exercise routine. Talk to a fitness professional, ideally one who understands training, nutrition, and the correlation between the two.

If you have questions call or write me at:

(310) 630-7606
hollandfitness@gmail.com