Are you motivated to get in shape? Do you want to get toned or bulk up? Are you recovering from an injury but still need to exercise? Do you want to improve your athletic performance? If you answered "yes" to any of these questions, then you have adequate reasoning to hire a personal trainer. While you can certainly accomplish all of these goals on your own, there are some advantages to having a personal trainer that might improve the quality of your fitness regimen. 

Personal trainers usually give you:
  • A fitness evaluation. This is a series of agility tests, including cardiovascular, flexibility, muscle strength and endurance. The evaluation will help the trainer determine what kind of shape you are in, and how he or she needs to design your workout program. Your trainer should ask about your health history, medications, and experience with exercise.
  • A personalized exercise program designed specifically for you. There is no one-size-fits-all approach to fitness training. Each person's needs and goals are different, and a personal trainer will custom design a plan that acknowledges both the shape you're in and the shape you want to be in.
  • Supervised exercise. A personal trainer will give you one-on-one, undivided attention to make sure you are sticking to your program, using proper form and technique, and that you are getting the most out of your workout without getting injured. The benefits of your program will be explained to you and your trainer will recognize when you've reached certain milestones.
  • Motivation. There's nothing like having a trainer give you words of encouragement throughout your workout. This helps with the mental part of getting in shape--attitude is everything! If you don't think you can do it, then you won't
  • Expertise. Good personal trainers are experts in the field of exercise, nutrition, and motivation. They are there to give you advice that extends beyond your time with them. Listen to what they have to say about dieting and lifestyle modifications--a good personal trainer is a fountain of knowledge!
Exercise is an important part of staying healthy during your pregnancy. Here are some tips:
DO:
  • Snack first. About 30 minutes to an hour before you start your exercise, eat high-energy foods such as a fruit smoothie, cereal, banana, or bran muffin.
  • Warm up and cool down. Take about 10 minutes to warm up before you exercise and another 10 minutes to cool down afterward. 
  • Wear an athletic bra that will provide good support for your changing body, to avoid any additional pain and tenderness.
  • Wear breathable clothing that will keep you and your baby from getting too hot. Try pairing cotton shorts with an oversize T-shirt. Also make sure to wear supportive, comfortable shoes.
  • Match the exercise to your body. Exercise is good for you, as long as you take into account the current condition of your body. 
  • Stop if you feel tired, dizzy, or nauseous. Listen to your body. If it wants to quit, then quit.
  • Drink plenty of water. Drink two glasses of water about an hour before you exercise, then a glass halfway through your workout, and another glass when you're finished.
  • Get your doctor's permission.
DON'T:

  • Exercise if you become short of breath. You should be able to carry on a conversation throughout your workout. If you're unable to speak because you're gasping for air, then you're working too hard.
  • Exercise in extreme heat or humidity. Even a good sweat may not be able to cool your body sufficiently. If you elevate the temperature inside your body, it could endanger baby.
  • Use a hot tub or sauna. The high temperatures can raise your core temperature, which puts your baby at risk.
  • Exercise while lying on your back after your third month. Your uterus and baby can press down on major blood vessels, dangerously lowering your blood pressure.

Avocado salad made with cucumber, carrots, cauliflower, and mushrooms is a tasty filling for pita bread, and makes for a low fat, high energy lunch.



Prep Time: 20 minutes

Ingredients:

    * 1 avocado, halved and peeled
    * 1/2 cup chopped cucumber
    * 1/2 cup chopped carrot
    * 1/2 cup chopped cauliflower
    * 1/2 cup sliced mushrooms
    * 1/2 cup cubed low-fat Monterey Jack cheese
    * 1/4 cup low-fat Italian dressing
    * 4 whole wheat pita pockets
    * 1 teaspoon lemon juice
    * 1/2 cup chopped tomato

Preparation:
Dice half the avocado. Reserve other half.

Gently toss diced avocado, cucumber, carrot, cauliflower, mushrooms, and cheese with Italian dressing.

Slit pita breads and separate halfway around by pulling edges apart to form a pocket. Fill each with 1/4 of the mixture.

Mash remaining avocado with fork and stir in lemon juice and tomato. Spoon into each sandwich.

Yield: 4 pocket sandwiches 
Are you ready to get serious about building your muscles? Here are 8 tips involving diet, exercise, and lifestyle habits that are important if you want to reach an anabolic state: 
  • Eat five to six small meals a day. Your body needs calories for energy and effective workouts. By eating smaller meals more often, your caloric intake will be just above your caloric expenditure, putting you in an anabolic state.
  • Consume plenty of protein, and enough carbohydrates to fuel exercise
  • Consume healthy fats, or foods high in Omega-3 fatty acids. Avocados, salmon, olive oil, walnuts, flax seeds, pecans, almonds, and pumpkin are all good examples
  •  Eat a good pre-workout meal consisting of slow-burning carbohydrates like whole-grain pasta or rice, and a serving of protein 
  • Eat a good post-workout meal to refuel your body--it should consist of fast-burning carbohydrates and protein
  • Drink plenty of water--all day, every day. Sodas, coffee, juices, and Gatorade are no substitutes for the most important nutrient of all!
  • Take a multi-vitamin
  • Allow your mind and body plenty of rest and recovery time. Take one or two days off per week from working out
In This Issue:

Training Updates
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Balance Ball Tips & Tricks

The balance ball presents endless exercise possibilities. Here are a few that concentrate on the abs, the back, and the buttocks:

The Ab Roll
Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining your back. Push the elbows into the ball and squeeze the abs to pull the body back to start. Avoid this move if you have back problems.

The Back Extender
Facing the ball, position the ball under your hips and lower torso with the knees straight or bent. With hands behind your head or back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your head, neck, shoulders, and back are in alignment, and your abs are pulled in. Be careful not to hyper-extend your back.  

Glute Lift
Lie on the ball with the head, neck, and shoulders supported, knees bent, and the body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze your buttocks, raising your hips until your body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels  


Post Workout Routines for Relaxation

You've just finished a vigorous workout--whether it was a 5-mile jog around the lake or an afternoon at the gym. Now, it's time to refuel, relax, and rejuvenate. 

Need some ideas for a pleasurable post-workout recovery session that doesn't involve flopping down on the couch? Well, if you're already at the gym, take advantage of the sauna and steam room, or even massage services, if they're offered. If you're at home, draw yourself a warm bath with aromatherapy oils (lavender for relaxation and peppermint for muscle fatigue) to help relieve any soreness. You could even light a candle and play some soft music for the ultimate calming experience. 

Make yourself a refreshing fruit smoothie to put some calories back into your body and help your muscles recover after a workout. If you're really sore, put some ice cubes into a freezer bag, wrap that in a dry towel, and apply to sore areas for a few minutes at a time. 

Another way to prevent soreness the next day is to grab a yoga mat and do a nice slow stretch before going to bed. This will help you have a more restful sleep, in addition to reducing soreness. You may also want to try some deep breathing or meditation exercises to help you settle into a state of complete mental relaxation, which will in turn help your body to relax.
JBA Network • 311 Montford Ave • Asheville • NC • 28801

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