Sallie and Debbie

I would like to congratulate a pair of friends that have been working with Optimum Results for the past two years. Sallie and Debbie started working out with the intention of getting a little more active, and maybe losing a little weight. They diligently worked out, and maybe some subtle changes to their diet. One of their first successes came when they decided to train to run a mile. Once they quickly realized that was no problem, they aimed for completing a 5K. Although Sallie sprained her ankle and was unable to attend, Debbie ran the 5K in Mt. Laurel last October, finishing the whole race running despite having never actual run 3 miles before! Sallie has since run the 3 miles easily.

This summer, the pair decided to get serious about losing a few pounds. Although neither had a lot of weight to lose, this became their focus. First, they went out and purchased a universal exercise machine to make their strength training more varied. Next, they committed themselves to running together. Not content to just run, they went out and bought bicycles to give them an additional cardio option. Finally, they joined Jenny Craig together to get a handle on their nutritional habits. Despite a few obstacles such as sprained ankles and shoulders, as well as a moderately serious illness, the two have managed to push each other to keep going.

As a result of their teamwork, Sallie and Debbie have lost a combined 36 pounds (and counting) since the end of the summer!!! More importantly, they have gotten healthier in every aspect of their life, and they look and feel great. This is a great example of how two friends can help each other realize their goal, and how focusing on each facet of one’s health can have a positive impact. Congratulations ladies!!

• 
  

• Tip of the Month

  June 2010

  Abdominal Workouts: Frequency, Intensity, and Duration

  Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
  First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

  click here for more »

  click here to read past tips

• Recipe of the Month

  June 2010

  Ham and Cheese Breakfast Casserole

  This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

  4 large eggs
  4 large egg whites
  1 cup nonfat milk
  2 tablespoon Dijon mustard
  1 teaspoon minced fresh rosemary
  1/4 teaspoon freshly ground pepper
  5 cups chopped spinach, wilted (see Tip)
  4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  1 cup diced ham steak, (5 ounces)
  1/2 cup chopped jarred roasted red peppers
  3/4 cup shredded Gruyère, or Swiss cheese
  click here for more »