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			Patti Petrella, AFPA, NFPT Fitness Questions for Patti. When giving a weight training demonstration, Caren Truske asked me about the reason for working each muscle group to exhaustion. In weight training, you must force your muscles to work harder to increase strength and muscle. For example, if you do two sets of 10 reps of bicep curls using 8 lb weights and you are capable doing 15 reps, why will your body improve? It won't. Your body will only add muscle IF you force the muscles to work at a higher level. This means you should continue each set to muscle failure (until no more repetitions are possible). You do this by either increasing the number of repetitions or by increasing the weight, as you progress. Remember to give yourself at least 48 hours, or more, between strength training work outs. I know some of you are going to ask me about how we can do this in our circuit training and shape and tone classes. We do this through super- sets. Most of you are doing this now. A superset is a training technique where you perform two or more exercises, or sets, in a row with little or no rest in between. Supersets are an excellent technique for class weight training, especially when you have limited time for each muscle group. By the time you do your last set, on each muscle group, your muscles should be completely fatigued. If not, try a heavier weight in the next class. Again, give your muscles time to recover. If you do another class the next day, use VERY light weights or no weights at all. Recipe of the month: This is very easy and healthy for cookouts or your George Foreman type grill. Portobello Mushrooms Simply spray with garlic flavored Pam and sprinkle with seasoned salt or lemon flavored pepper. Put on grill until soft. I like a little hot red pepper, also. Top will a little feta cheese and low fat cheese, of your choice, until it melts and serve with lettuce, tomato, (onion) on a whole grain bun or bagel. Try to find fat free feta-it's great!!! This is Low Fat and high fiber! This is also good with a few sunflower seeds sprinkled on the top Do you have a favorite recipe that you want to see made low fat? Email Patti and let her know.

Meet Cara Pennell New Instructor on Monday Nights, but most of you know her because we recruited her, as a member! Her class is Cara's Cardio and Tone Challenge. ABOUT Cara in Cara's words: "I am from Westerville so I attended Westerville South High School. I took dance,cheerleading and kickboxing classes in the evenings after school. After high school, I attended Columbus State and Ohio State. I thought I wanted to be a school teacher, but later changed my mind. I got involved with real estate and the apartment industry. I have been doing it now for about seven years. Currently, I have a position that deals with the marketing side of things. I found the love for working out when I started kickboxing with a certified kickboxer. Not only did I admire her for her talent, but the way I felt when I left her class was amazing! From there on, I made working out part of my life style. The classes I plan on teaching are a mix of cardio and toning challenges. I will incorporate moves to help tone the body as well as strengthen the upper body. Ab's are my favorite so beware! Other than working out, I love to travel any opportunity I get. I also have a slight shopping disorder and I am addicted to lip glosses." (Michelle has that same addiction!) Patti Yoga for Losing Weight! "One of the few studies that have compared Yoga with other exercises for weight loss, University of Pittsburgh researchers put 59 obese, inactive women, ages 25 to 55, on a low-fat diet. Everyone walked for 40 minutes 5 days a week; a third of the volunteers did additional strength-training exercises; and another third added a yoga routine 3 days a week. After 4 months, the yoga devotees dropped an average of 27 pounds; the strength trainers whittled away 23; and the walking-only group lost 20." From Prevention Magazine If you want to be removed from this newsletter, just click here, write remove and hit send.




Carol's Corner Here's a fun little "girly-girl" incentive for you.....I'm having a drawing for a pair of hand made crystal earrings. I love to make jewelry and will share some with you. Here's what you can do to "play". Just attend the 12:15 classes. Starting Monday, May 2nd and going through Friday, May 6th, for every 12:15 class that you attend, you can fill out a slip of paper indicating you took the class. All attendees that fill our the slip of paper will be put in the drawing and Patti will pull the winning name. If you bring a friend, she can fill out a form with YOUR name to increase your chances. Contest is for Body/Spirit Fitness members only!!! Let me know if you have questions....Carol We will be closed Memorial Day, but if anyone wants a key to get in and work out, let Patti know. Check out the May Schedule http://www.bodyspiritfitness. com/schedule.html Member Spotlight! Rhonda Brazina Carol: Thanks so much for agreeing to this. On Sunday April,, 24th, you attended a Weight Room Education Class. What did you think of it? Rhonda: The Weight Room Class was very helpful. I have previously used this area as my "dressing room"... now I will actually use the equipment!!! Everyone should take advantage of the "extra" fitness venue that can easily be used before or after any class. Just know a few of the exercises and techniques has made it something I can do on my own. Carol: How do you think you are going to incorporate what you learned into your exercise routine? Rhonda: I plan to do some of the leg work one day and then the upper body exercises another day. My goal right now is to get 2 short sessions each week to begin. (maybe 3 20-30 minutes each) I need to plan this into by busy schedule. Carol: Would you advise other people to take the class and why? Rhonda: YES---unless you know proper technique for the machines and free weights your are likely not going to use them. Carol: What can I expect from the class and did you get any tools? Rhonda: I took notes and I will most likely need some help in the future but I left with the basics. If I forget I will take it over again. Carol: Was it worth the $5 and a smoothie? Rhonda: A bargin at $5...the smothie was a great lunch and we talked at length after the session about nutrition. I think this will be like having my own private gym, BUT once word gets out, it may get crowded in there.