——————> IN THE ZONE <—————-

PhitZone.com

Phitness At Your Phingertips

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Vol. 1, No. 7 February, 2009

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In This Issue:

-From the Editors

-This Just In

-Tips & Tricks: Winter Sports

-Gym Bag: Training With Kettlebells

-Product Review: Iron Gym Pull-Up Bar

-On the Plate: Salmon Salad

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FROM THE EDITORS

Training as a Couple

February is the month of Valentines. That means

doing things as a couple, for instance, training

as couple.

There are great benefits to doing couples

workouts. For instance there is the motivation

factor. Couples can push one another, and lend

support to each other. There is also the advantage

of spending quality time with one another.

Think walking, hiking, jogging, etc. These are

great activities that the two of you can do

together. Keep in mind that often one person maybe

faster than the other.

Try participating in fitness classes. Martial arts/kickboxing, yoga, spinning, etc. These allow

you to work individually, but while doing

something together.

Give some of these a try, and watch your

relationship grow.

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Announcing a new contest. I am not sure how this

is going to work, but we are going to give it a

try.

Get as many people as you can to sign up to

receive this newsletter, and the person with the

most referrals will win a PhitZone.com coffee

mug.

To make sure that you get credit for your

referrals, have them send an email to me at

toddb@phitzone.com with the subject line

reading “Contest”. Your name and email address

must be included in the body of the message.

Good luck!

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At Large Nutrition

Your number one choice for

nutritional supplements

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THIS JUST IN:

According to a AP recent press release, the

findings of the largest study of multivitamin use

in older women. 161,808 postmenopausal women over

an eight year period were monitored. Approximately

42 percent of the subjects claimed regular use of

a multivitamin.

The data shows that the use of multivitamin pills

had no affect in preventing common cancers and

heart disease. This echoes recent similar studies

involving men.

Lead author Marian Neuhouser, suggests getting

nutrients from food. She says, “Whole foods are

better than dietary supplements.”

Co-auther Dr. JoAn Manson adds that regardless of

the findings, the research does not mean that

multivitamins are useless.

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Bistro MD

Gourmet Diet Delivered To Your Door

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TIPS & TRICKS

WINTER SPORTS

Fitness is a lifestyle that should be followed all

year. In the cold winter months it is no fun to go

jogging, and frankly, in some parts of the country,

it is darn near impossible. This doesn’t mean that

we can not be active.

The following is a list of things that can be done

when it is c-c-c-cold outside. So get bundled up,

and let’s go play:

Skiing – This is probably the first thing that

pops into peoples heads when they think winter

sports. If you are fortunate enough to live in an

area with ski slopes, than this is a great

activity that offers a lot of fun.

If you do not live near any hills, consider

cross-country skiing. This is a hybrid of hiking

and skiing that offers a fantastic cardio workout,

along with an opportunity to see some great

scenery.

Snowboarding – Just like downhill skiing, all you

need is a hill. Also like skiing, professional

instruction will make this a very enjoyable time

in the snow.

Ice Skating – Whether you live near a VERY frozen

pond, or an ice rink, skating is great exercise.

Not only is the cardiovascular system pushed, but

have you seen the legs of a speed skater? Wow!

Hockey – For those who have the skill to skate

well and have a competitive nature, check out

hockey. There is not just the workout factor of

regular skating, but the added bonus of being

checked into the boards!

Broomball – Think hockey, but for those of us who

can not skate. All you need is a broom and a ball.

This is great fun for the whole family.

Well, there you have a few ideas for getting some

exercise in the cold months of the year. So grab

your mittens and stocking hat, and go have some

fun!

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GYM BAG

Training With Kettlebells

Kettlebell training originates from Russia. It is

a very simple, archaic looking piece of equipment.

However, it is a highly effective way to train.

Take one cannonball attach a thick handle and you

have a good idea of what a kettlebell looks like. Kettlebells come in various sizes and weights.

The exercises that can be performed cover all of

the “normal” stuff that can be done with a

dumbbell, such as curls, presses, rows, etc.

Other exercises that can be done would be the

Bent Press and Turkish Get-Up. You can also

perform squats and lunges. There are many others,

just take a look online for examples.

Working with high repetitions is a very good

cardio workout that can be achieved by keeping

the heart rate at an elevated level. On the

flipside, training with heavy weights and low

repetitions prove to build muscle and increase

strength.

People all over the world are utilizing this

type of training to realize fantastic gains.

Kettlebells are used by many strength and

conditioning coaches to train top flight athletes.

It is a favorite among those that compete in the

combat sports, such as wrestling, boxing, mixed

martial arts (MMA), etc.

No matter what your fitness goals, consider adding

some kettlebell training into your routine. You

will not regret it.

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Jim Datsoulis’

The Elite Body

Breakthrough strategies for a superior body

www.PhitZone.com/EliteBody

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PRODUCT REVIEW

Iron Gym Pull-Up Bar

This month we are looking at the Iron Gym pull-up

bar. You have probably seen the ad for these on

TV. We ordered one off of Amazon (just click the

link on the front page of PhitZone.com to be

taken there).

The price was very reasonable at $29.99 plus

shipping. The product was shipped promptly, and

arrived in the allotted time.

Assembly is required, but the tool that was

provided did was adequate for the job, although

I would recommend using wrench to really tighten

it up.

The idea behind this product is that it uses

leverage to temporarily attach to the top of a

doorway. During out testing, it did not show

any damage to the door, it’s casing or the wall

above the doorway. Another great feature is that

it will hold up to 300 pounds. I tested it at

225 lbs., and it felt rock solid.

This bar allows you to do wide and narrow grip

pull-ups, and chin-ups to really work your back,

shoulders and arms. The bar can also be mounted

at the bottom of the doorway to hold your feet

for doing abdominal work, such as crunches and

sit-ups.

Our bar also came with straps that attach to the

bar. These are for putting your arms through for

doing leg raises to hit the abs even more.

Remove the bar and set it on the floor, and you

can use it for doing dips to work your triceps, or

use it for push-ups to work your chest.

This very simple bar offers a number of options to

work a lot of body parts.

Pros: For what you get, this is a lot of bang for

the buck.

Cons: While the supplied tool worked to assemble,

I would recommend using conventional hand tools

for this job.

Recommend: Absolutely!

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Vitabase

Making health simple

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ON THE PLATE

Drain 1 can of salmon with water and empty into a

bowl. Steam or boil 1/2 of a cup of fresh or

frozen peas. Boil 1 cup of spiral pasta, and chill

by running cold water over the pasta while in a

strainer. Thinly slice one small red onion.

Combine all ingredients in a bowl with 1

tablespoon of light mayonnaise, and season to

taste.

The salmon can be substituted with chunk light

tuna in spring water, or 8 oz. of chicken breast.

Light Miracle Whip is also a nice alternative to

the mayo.

1 8 oz. can of wild salmon

1 cup peas (fresh or frozen)

1 cup whole wheat pasta

1 tbsp light mayonnaise

Makes 4 servings

Nutrition Per Serving:

Calories: 162.4

Fat: 5.5 g

Sodium: 32.8 g

Carbohydrates: 14.8 g

Protein: 12.9 g

**Note**

Nutritional values calculated at sparkrecipes.com.

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Healthy Express Cookbook:

101 Fresh, Light & Quick Dinners

Eating healthy doesn’t have to be difficult

or time consuming… or taste bland!

www.PhitZone.com/HealthyExpress

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Copyright © 2008 Velox Ent.

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PhitZone.com Todd Boyer, Editor

Rebecca Boyer, Editor