April Newsletter

Are you ready for shorts and sleeveless tops? Spring is slowly but surely making its way here, so you need to start putting away your sweaters and long pants and pulling out your tennis shoes and sports bras. It’s time to get moving and get ready for another fun summer filled with activity and healthy eating!

To help you get ready for a summer of fun, I have released my very own Cardio Routines book that offers you exciting cardio routines for the treadmill, elliptical, stairmaster, stationary bike, AND body weight only challenges. By using a combination of routines throughout the week, you will get cardio and sculpting workouts to help you improve your tone and burn off that fat. You can click here to find information about all the exciting routines I have designed for myself, clients and, now, for you!   I hope you enjoy this month’s newsletter and feel free to email me if you have any questions or are interested in any of my services.

Avoiding Workout Burnout

When it comes to getting and staying fit, consistency is a major component to success. Ensuring that you regularly eat nutritious meals and exercise week after week is mandatory. But, too much of a good thing can actually be harmful. The motivation for someone to start exercising is often sparked by major events in their life: diagnosis of health problems, break up of an intimate relationship or inability to partake in a prior favorite pastime. Motivation is powerful in the beginning and provides what’s necessary to take the first steps toward healthier living. However, this same positive enthusiasm often turns into a negative because the individual forgets another key component of success: moderation. When an exerciser starts furiously and takes on workouts that are far too frequent and/or far too intense, then inevitably they burnout and quit all together. As with most things in life, moderation in exercise is very important. A consistent and moderate exercise program varies by individual (and fitness level), but in general you should start slow and build from there. 

• Don’t overdo it in the beginning. It’s tempting to workout too much. Find a moderate amount of time and work on building that time into your lifestyle.
• Try workouts at home. You’ll be able to save travel time and avoid the “can’t get to the gym” excuse. A solid home routine is as easy as some dumbbells, a step bench, and good walk outside.
• Watch for over training signals which include: loss of appetite, lack of progression, extreme fatigue and recurring injury.
• Start slowly and try to manage your motivation so that it lingers rather than waning after a few short weeks.
• Make at least minor changes to your workout routine every four weeks.
• Don’t do the same exact workout every session. Try 2-3 different workouts per week.
• Strive to try something completely unique and different every few months.
• Take a week off from exercise every 3-6 months. Take a week off or a cut-back week from strength training every four to eight weeks.
• Try varying your cardio routines with different programs.

Phit-N-Phat Treat: Beginner Superset Leg Routine

Do you want stronger, sexier legs? Try adding the following routine to your leg day for some added intensity. Intermediate and Advanced exercisers can add reps, sets, and weight to this routine to make it tougher. It’s routines like this that have my clients excited about the summer coming up!  Before we begin, let’s define Supersets! 

Definition

Superset: A superset is when one set is followed IMMEDIATELY by a set of another exercise. You will not take a break until the entire superset is finished. For example: 

Superset One:
3×10 Bicep Curls
3×10 Kickbacks
3×10 OH Extensions 

First, complete 10 Bicep Curls, IMMEDIATELY followed by 10 Kickbacks, IMMEDIATELY followed by 10 OH Extensions. At this point you will take an active rest of 30-60 seconds of cardio (like sprints, jumping rope or mountain climbers) or stretching.  

Superset One

Sets	Reps	Exercise
2	25	Jumping Jacks
2	10	Wide Legged Squats
2	10	Straight Legged Dumbbell Deadlifts

Superset Two

Sets	Reps	Exercise
2	10	Stationary Lunges 10 per leg
2	10	Dumbbell Squats
2	10	Step Ups on Weight Bench

Superset Three

Sets	Reps	Exercise
2	20	Walking Lunges
2	10	Glute Lift on Stability Ball
2	10	Bent Leg Raises

Featured Recipe
Pizza Meatloaf

1 pound ground turkey breast
3/4 cup spaghetti
1/4 cup mozzarella part skim
1/2 cup green peppers, chopped
1/4 cup onion, minced

1. Lightly grease 9-inch pie plate with vegetable oil. Pat turkey into pie plate.

2. Place turkey in 350˚ F oven; bake until turkey no longer remains pink, about 17 to 20 minutes.   

3. Top baked turkey with spaghetti sauce, cheese, and vegetables.

4. Return turkey to the oven and heat until cheese is melted, about 1 to 2 minutes.  

Per Serving
Calories 255
Total Fat 14 grams 

Phit-N-Phat Blog If you haven’t been reading my blog this month, here are some of the articles I have written. Check them out! If you like what you see feel free to sign up for a daily Phit-N-Phat email. 
Inches…The True Measure of How Our Bodies Are Changing
Fat Burning…What You Need To Know
Always Lead By Example…You Never Know Who’s Watching
The Scale Drama 

That’s all for this month! Remember, if you are interested in having me as your online personal trainer and joining my private member site check out this site to see my packages. For $24.95 a month you can have me teach you the Phit-N-Phat lifestyle.  

Take care