*** MSF Newsletter Vol. 2 No. 6 March 2007 ***

HELLO CLIENTS!
I hope everyone is doing well.

We are well into the New Year and a great many things are taking place at the gym. I hope that as we roll into summer you will continue to think seriously about nutrition and exercise. My business is not a success unless you see results. You’ve seen (by now) all the televised programs, goofy slogans, and dog-and-pony show schemes they air after the New Year. Realize that nothing less than a simple nutritional diet and exercise will get real results. The South Beach Diet, Atkins and Nutrisystem were developed as short-term diets, not as a way of life. Here’s the KISS principle for 2007. Stay away from goofball diets and stick with what you know:

• Fresh veggies
• Lean meat (once or twice a week)
• Fresh fish (salmon due to high DHA / EPA)
• Fresh fruit
• Clean, pure, filtered water, and
• Plenty of rest

NEW PAYMENT GUIDELINES & RATES
Starting March 1, 2007, I will no longer be invoicing clients, rather, accepting payment after training. Everyone has been wonderful thus far about paying on time … I’ve been haphazard at best collecting it. Payment-after-service is the correct method and makes it easier for me to maintain more time for training clients and less time doing paperwork. Also, please check out my website for new prices concerning Package Rates. You can purchase your training ahead of time, schedule a specific day, date and time and if you miss a day, you can reschedule. I never charge for rescheduling nor do I charge a late fee. Here’s the new rates:

Old clients: $25 / hour
New clients: $35 /hour (starting March 1, 2007 – December 31, 2007)

RECEIPE OF THE MONTH
A number of you have told me (at least half a dozen of you) that you don’t eat breakfast. I’ve preached and preached but I realize (now that I no longer work the 9-5, 40-hour-a-week job) that your time is limited in the morning. Here is a shake you can make the night before and drink it in the morning on your way to work. Purchase a good thermos from Starbucks (the cheap thermos at Wal-Mart leaks) and take it with you when you leave the house. It makes a superb breakfast shake. With papaya (the #1 Super Fruit) and other ingredients you have a superb, well rounded breakfast … outside of sitting down for three-eggs-and-a-bagel. You can also make this at night and pour it over frozen blueberries for an after dinner snack.

The 5 a.m. Protein Blast! Shake

Ingredients
1 banana
1 tblsp of peanut butter
1 slice of papaya
1 small scoop of Milk-Egg Protein powder
½ orange
1 cup water
½ cup oatmeal

Directions: Mix all the ingredients in a blender. If the consistency is too thick, add more water. Blend all items together and pour into a thermos or water bottle (with ice).

THE “GROWTH FOODS” CHART
I’ve had several clients ask for copies of the BSN Chart (www.bsnonline.com) that is on my wall in the gym. This chart breaks down the high growth proteins, carb’s and fats. Here it is:

Proteins
Chicken
Eggs (raw or poached)
Lean Beef
Sirloin
Ground Beef
Tuna (preferrably fresh not canned)
Milk (skim)

Carbohydrates
Sweet Potato
White Rice]
Pasta
Broccoli
Asparagus

Fats
Olive Oil
Safflower Oil
Mixed nuts (almonds, pecans, cashews)
Fish Oil

Eggs. I made three (3) additions. I changed EGG WHITES to EGG(S) RAW OR POACHED. I am an egg fascist and realize that the bodybuilding community has made war against the fertile, raw, organic egg! You don’t have to take them raw (like I do), poach them and you’ll do fine.

White Rice. I also added WHITE RICE (as opposed to Brown Rice) to the rice category. White rice is a superb ‘ointment’ for a stomach problem. It soaks up the acidic buildup in the stomach, acting very much like a sponge (besides being a concentrated carb).

Fish Oil. I also added fish oil. If you don’t currently take a fish oil, you need to. Not every day – just twice a week. The Omega 3’s guard against cancer, help create a healthy immune system and coat the digestive and endocrine tract making elimination easier. If you don’t want to take more pills – the highest concentration of EPA and DHA is in salmon. It’s expensive, but worth it.


GYM UPDATE
Our search continues!

We have been looking at several different locations for the establishment of the “Back to Basics Gym” but we have yet to find any locale that fulfills all the conditions necessary for a move:

· A minimum of at least 700 sq. feet of open space (reinforced flooring);
· Bathroom and shower;
· Covered parking;
· A location with easy access to/from the freeway;
· Security of all parked vehicles, staff and clients (most important).

The one location we were seriously looking at (3400 Ella Blvd) was one street away from the house. It was taken shortly after we saw it in late December 2006, but we were too late (it’s now a nail salon). It was 800 sq. feet, had seven (7) large plate glass windows for full view of Ella Blvd and West 43rd and a solid concrete floor. And its neighboring businesses could not have been better: a sport’s shoe store and a Tae Kwon Doe studio. Mom and dad could work out while the kids go to practice!

We are still searching so we will keep you posted.

ODDS AND SODS
Whole grain food is made using all three parts of the grain. (National Meat Growers Association).

Hypertension, also known as high blood pressure is a contributing factor for stroke. Diets low in sodium ay reduce the risk of high blood pressure (AARP)

“Sweet Eaters” (people who consume chocolate) live about a year more than those who never tough the stuff; researchers suspect dark chocolate, which is loaded with antioxidants. People who ate just one-and-a-half ounces of dark chocolate improved their arterial blood flow and elasticity. (AARP)

Fats 101. Here’s the facts. The BAD FATS: Saturated Fats [ animal products and coconut oil ] and Trans fats [ packaged foods, fast food, French fries, veggie shortening and stick margarine ]. The GOOD FATS: Monounsaturated Fats [ mixed nuts, almonds, pecans, olive oils ] and Polyunsaturated Fats [ salmon, fish oil, corn, safflower oil, Omega 3’s ]. (www.healthcastle.com)