Before & After
Rob McGowan
My personal trainer, my fitness journal and the support of the great staff at Pure Fitness empowered me to... Full Story »
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Pure Fitness health clubs sends members a monthly newsletters with helpful informationOWNER'S CORNERAt Pure Fitness, we have a dynamic Personal Training division. Our Trainers are among the best in the industry. Our Personal Trainers get members their desired results. Personal Training is a great tool; many of you said you would use personal training if it were practical to do so.
We truly love our members and are glad to help you reach your goals. At Pure Fitness when we say "it's for everyBODY!" that includes your BODY! TRAINER OF THE MONTH Name: John Greer – Scottsdale Club Personal Information: • Graduate Naval School of Health Science Brief Biography: Studied martial arts for 37 years, includes Judo, collegiate & freestyle wrestling, Jiu Jitsu, Aikido, and Taekwondo. Competed at world class level in Taekwondo for eight years. Currently teach as Chief Instructor in Taekwondo the Pure Fitness in Scottsdale. Studies currently underway to become Physician Assistant. Favorite Quote: “In this world, to become truly powerful, seek first to help and to heal your fellow Man and all that is powerful within you will be revealed.” -John Greer Years in the Fitness Industry: 18 Years Most successful client story: I define success by every client that shows up, tries their hardest, believes in SUCCESS STORY OF THE MONTH I have been a member of Pure Fitness for around two years. In the beginning, I came irregularly and exercised almost exclusively on the elliptical machines. I didn’t take the time to work with a trainer, try the classes, or learn how to use the weights correctly. The result of this technique is well illustrated in my before picture taken on a vacation a little over a year ago. When my daughter saw it, she made a note on the photo saying that I looked like Jabba the Hutt in Star Wars. My friend and workout partner, Lew, told me maybe I should have called myself Pizza the Hut. I was morbidly obese and killing myself with the wrong food, drink and lack of exercise. Around the beginning of this year, I started working with a trainer, Eddie, and most recently with Jim Wallingford. Using a trainer has been invaluable to my process of getting into shape. For me, there is much to learn about the correct way to use weights, proper diet and even what intensity and duration an aerobic session should be. The personal training sessions combined with the classes, aerobic equipment and the positive reinforcement of the Pure Fitness staff have played a major part in my journey towards better health and a physique that is less Jabba like. When I started at Pure Fitness, I was extremely obese. After working with my trainer and following most of their instructions, it seemed like in no time I went from extremely obese to just obese. I am now happy to report that I am now officially “overweight”. However, this is a whole lot better, both for my long term prospects of staying alive and daily feeling of well being, that from my former Pizza the Hut self. This has been a very enjoyable process. The people at Pure Fitness are terrific. The recognition of progress, the encouragement and the instruction I have received is highly motivating and effective. I now have my next goal in sight. I am hoping that by next summer, I will be normal. It is a process and one that I find myself looking forward to on a regular basis. WORK OUT OF THE MONTH If you have a desk job that requires sitting most of the day, you tend to lean forward when sitting, or you’ve noticed tension and soreness in your neck and or shoulders. This is a great workout to really work on some of those neglected muscles.
Ball Cobra
Position yourself with stomach on the ball, arms outstretched and palms to the floor with thumbs together. While keeping legs straight, squeeze glutes, and abdominals. Bring the arms toward side without bending at the elbow and keeping palms facing the floor. Squeeze shoulder blades together at end range. Progress by adding dumbbells.
Ball Crunch
Position yourself with lower back on the ball with feet flat on floor hip-width apart and knees aligned over the toes. Keep abdominals drawn in, chin tucked to chest with arms crossed and hands on opposite shoulders. Rotate as you crunch forward only to a level at which you can maintain abdominal control. Progress by adding dumbbells.
Step-Up and Press
Begin holding the dumbbells (palms facing) and step forward onto a platform (four to eight inches in height). Bring up the other foot and hold at a 90° angle while you maintain abdominal draw-in and press dumbbells overhead.
Standing Cable Press
Begin with a staggered stance, back to the cable machine. While maintaining an abdominal draw-in position, press the cable forward with one arm.
Seated Row
Sit on platform with knees slightly bent and grasp cable attachment/handle. Straighten lower back and tighten abdominals. Pull cable attachment/handle to waist. Pull shoulders back and push chest forward during contraction. Return until arms are extended and shoulders are stretched forward.
Standing Scaption
Begin standing on both leg, holding dumbbells. Raise your arms keeping thumbs pointed up.
Standing Dumbbell Curls
Position two dumbbells at your sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm.
DB Squats
Begin standing, holding dumbbells with thumbs pointing out. Align feet shoulder-width apart and feet pointed straight ahead. Do not allow your feet to rotate outward as you squat.
Standing Gastrocnemius Stretch
Stand with legs staggered and upper body supported on equipment or a wall. Slowly move hips forward until desired stretch is achieved in the back leg. Hold stretch for 20 seconds.
Pectoralis Stretch
Place hand on ball (palm down) and squeeze shoulder blades together to avoid injury to the shoulder. Hold stretch for 20 seconds.
Latissimus Dorsi Stretch
Stretch one arm by placing hand (palm up) on ball. Maintain an abdominal draw-in position. Do not allow lower back to sag. Hold stretch for 20 seconds.
Kneeling Hip Flexor Stretch
Begin with one leg in a kneeling position and the other leg bent at a 90°, foot on the floor. Draw in your abdominal muscles and move your body forward toward the bent leg until stretch is achieved in the front of the kneeling hip. Then reach your kneeling-side arm up and over to the opposite side. Hold side bend and rotate shoulders toward raised-arm side. Hold stretch for 20 seconds.
Standing Adductor Stretch
Begin with one leg straight and the opposite leg bent. Both feet are pointed straight ahead. Move in a sideways motion toward the bent leg until you feel stretch in the straight-leg groin area. Hold stretch for 20 seconds. SUPPLEMENT OF THE MONTH Fit Multi Vitamin-Performance Research determines that nine out of ten adults do not get an adequate amount of some of the nutrients they need. The Journal of the American Medical Association published a report that vitamins can, in fact, be a key tool in chronic disease prevention. Vitamin deficiencies have been linked to risk factors for cardiovascular disease, neural tube defects, colon and breast cancer, osteoporosis, and many chronic diseases. The recommendation from the JAMA report states that most people do not consume an optimal amount of all vitamins by diet alone... it appears prudent for all adults to take vitamin supplements. The Apex Performance Multivitamin is designed to complement your food intake and provide optimum nutrient levels. Who should take a Fit Multi-Vitamin? All active adults ages 12-65 except pregnant, lactating or vegan. May be taken indefinitely. RECIPE OF THE MONTH Halibut Kabobs Recipe 1 pound halibut steaks, 1 inch thick 1 medium zucchini cut into 1/4 inch slices 1 medium yellow squash cut into 1/4 inch slices 1/4 teaspoon sugar 1 clove garlic, finely chopped 2 tablespoons soy sauce 1 teaspoon gingerroot, grated 1 teaspoon sesame oil 1 tablespoon sesame seeds Cut halibut into 3/4 inch pieces. Alternate fish, zucchini and squash on 4, 8 inch skewers. Set oven control to broil or barbecue to medium heat. Spray broiler pan (or barbecue grill) with nonstick cooking spray. Mix remaining ingredients and brush generously on all sides of kabobs. Place kabobs on broiler pan about 4 inches from heat. Broil for 3 minutes, turn and continue to broil another 2-3 minutes until fish flakes with a fork. Makes 4 Servings Serving Size: 1 skewer (approx. 4 ounces fish) Nutrients per serving: Calories: 153 Total fat: 5 grams Saturated fat: 1 gram Cholesterol: 47 mg Sodium: 594 mg Carbohydrate: 5 grams Protein: 23 grams Dietary fiber: 2 grams www.apexfitness.com Copyright © 2007 by Apex Fitness. All rights reserved |
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