In The Zone, Vol. 1, No. 8


——————> IN THE ZONE <—————–
Phitness At Your Phingertips

Vol. 1, No. 8                        March, 2009
In This Issue:

-From the Editors
-This Just In
-Training Room: Fitness Through Martial Arts
-Gym Bag: March Madness
-Product Review: Gold’s Gym Spin 230 Bike
-On the Plate: Broccoli



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I recently heard from the school board where my
children attend, that they are considering the
removal of music and physical education (P.E.) in
the elementary schools. There was also a report in
February that stated North Dakota voted down a
Bill that would have required school children
to exercise for certain amounts of time each week
based upon their grade levels.

It is unconscionable that in this time of
computers, video games and iPods that some schools
are scratching PE. Classes, and our elected
officials are not assuring that our children are
getting enough exercise during the day while
attending public schools.

Obesity in this country is out of control, and
the leading cause of this is due to sedentary
lifestyles. We need to be encouraging our youth to
be active. We need our legislative leaders to make
sure that our children learn this while in school.


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A study recently reported on in the “Journal of
the American Dietetic Association” found that
middle aged and older adults are not getting
adequate nutrition.

The data that was reviewed covered multi-racial
adults. The study found that while many people
take supplements, they are missing the boat when
it comes to getting the proper nutrients from
their foods.

According to the Journal of Strength and
Conditioning, findings of a study done at the
University of Missouri show that activities such
as running build better bone density than
resistance training.

This is very important information for our aging
population, as a thinning of the bone material
can lead to brittle bones that break easily. In
order to avoid this problem, adults should eat a
calcium rich diet and exercise regularly in order
to increase bone mass density, in turn
strengthening the bones.


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Fitness Through Martial Arts
By: T. Boyer

When it comes to fitness, there is no “one”
answer when it comes to training. There are
countless activities that one can do to exercise.
Possibly one of the best is martial arts. The
benefits that are obtained in training in such a
way come from so many different directions.

While not necessarily a benefit of fitness, we
can not skip over the fact that a knowledge of
self-defense is acquired. This aspect can not be
overlooked. In order to put this into practice
however, some important mental benefits are
required, and are learned through the study of any
of the martial arts.

The first of these is a sense of confidence
through achievement. This happens as a new
technique is learned or advancement through the
ranks. As you improve there will be a gain in
self-awareness and discipline.

On the physical side, you can bet your booty that
you will sweat. The amount of cardiovascular
exercise is often overlooked, but this is one type
of workout that will get the ol’ heart rate up.
This will help to build incredible stamina.

As you learn to block, punch, kick, grapple, etc.,
your joints, tendons and muscles will be stretched,
giving you improved flexibility. This work will
also push you to improve balance and coordination.
In addition as you will eventually spar with
others. This will help to show you how to apply
your technique, as well as building better

It does not matter whether it is Tae Kwon Do,
Karate, Judo etc. The important thing is to pick
one that looks the most interesting, finding an
instructor that you feel will be a good teacher to
you, and jump in.


March Madness

It is March and that means one thing to a lot of
people, and no, I am not talking about St. Patty’s
day. I am talking about the Big Dance, March
Madness, the NCAA basketball tournament.

Every year at this time fans of the game gather
together to witness this spectacle. Just like when
we were kids, there is nothing better than to get
out and play like we were one of the superstars.

If you are fortunate enough to live near a park
with basketball courts, belong to a gym with some
hoops or have a friend with access to a court, the
most that you may need is a basketball. On the low
end expect to pay around $10. Of course the better
the quality the bigger the price. You can spend as
much as $100 on a “top of the line” b-ball.

If you want to keep it closer to home you can
install a pole with a hoop and backboard. Another
option would be to purchase a portable setup. The
prices on these range from $70 all the way up to
$1000. As long as you have someplace flat to play,
you are good to go.

Then all you have to do is call a friend or
neighbor over for some 1-on-1, or a few people
over for a bigger game. Setup some basic drills
for some fun and out of the ordinary training.


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Breakthrough strategies for a superior body


Gold’s Gym Power Spin 230
Recumbent Bike
By: T. Boyer

The majority of us are all driven by our budget.
We make  decisions on purchases based on what we
can afford. Exercise equipment is certainly no
exception. Plus, speaking for myself, I am always
looking for the best bang for my buck.

I recently had the opportunity to try out a
recumbent bike being produced for Gold’s Gym and
marketed by Wal-Mart for a little over $200. I
have played with some of the other items being
sold under the Gold’s logo, and they were not too
bad (see X in the Y issue of In The Zone).

The feel of construction of the bike was not bad.
It was pretty solid, although some of the
materials did not seem great. I am not a huge fan
of this style of bike, but overall I felt that it
pedaled very nicely.

The two places where it all fell apart for me was
in the control panel, and in the adjustment.

The control panel has a cheap looking design and
feel. The membrane buttons do not look like they
will hold up long if used with any sort of regular
use. The bike is also wireless. On the one hand
this is a good thing. On the negative side though,
it requires four D cell batteries. If you are
somebody that is concerned with our environment,
this has to be a concern. If you are somebody that
does not like to buy batteries because they are
expensive, this is also a concern.

Where the bike was really a disappointment was how
you adjusted the bike for riders of different
sizes. The knob is at the bottom of the bike. By
loosening this knob, you pull the back half of the
bike back or push it forward. I caught a knuckle,
removing a bit of skin, and causing it to bleed
for about ten minutes. I have seen this same type
of design on other recumbent in this price range.
Frankly, this was a major turn off for me.

Pros: Not terribly expensive, has built in MP3
Cons: Poor design for adjustment, cheap control
Recommend: No. Shop around, there has to be a
higher quality bike in this price range.


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When it comes right down to it broccoli is what
some would call a super food.

Broccoli is part of the cabbage family, and is a
close relative to cauliflower.

The little green trees are at their best raw, but
when steamed or boiled it is still full with
nutritional goodness. It contains protein, calcium,
iron and magnesium.

In many studies over the years it has been shown
that as a staple in the diet arsenal, this little
green wonder can lower the risks of cancer.

So this month ITZ salutes those tasty little green
trees; broccoli.
Almond Butter Broccoli
4 servings

Broccoli – 4 cups, chopped
Olive Oil, Extra Virgin – 3 Tbsp
Almonds, slivered – 1/3 cup

Steam broccoli to desired texture. Add olive oil
to a warm skillet. Add in the almonds and sauté.

When broccoli is done, place in a bowl, and pour
oil and almond mixture in. Mix for an even coating,
and serve right away. Salt and pepper to taste.

Nutritional value per serving:

Calories: 196
Total Fat: 15.3 g
Saturated Fat: 1.8
Polyunsaturated Fat: 2.2 g
Monounsaturated Fat: 10.4
Sodium: 64 mg
Carbohydrate: 13 g
Protein: 5.6 g
Nutritional values calculated at


Healthy Express Cookbook:
101 Fresh, Light & Quick Dinners
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Copyright © 2009 Velox Ent.
All rights reserved worldwide

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————————————————–                    Todd Boyer, Editor
Rebecca Boyer, Editor

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