In The Zone, Vol. 1, No. 11

June 8th, 2009

Phit Admin

——————> IN THE ZONE <—————-

PhitZone.com

“Live In The Zone”

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Vol. 1, No. 11 June, 2009

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Todd Boyer, Editor toddb@phitzone.com

Rebecca Boyer, Editor beckib@phitzone.com

This ezine is distributed by subscription only.

Instructions to subscribe and unsubscribe are at

the bottom of this newsletter.

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In This Issue:

-From the Editors

-This Just In

-A Few Moments With: Toni Filipone

-Gym Bag: Sleep

-Product Report: iTrain

-On the Plate: Spinach

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This issue of IN THE ZONE is brought to you by:

FRS® Healthy Energy™

FRS Healthy Energy online at FRS.com

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FROM THE EDITORS

iApps

If you happen to have an Apple iPhone, you have

got to check out some of the cool fitness

applications (apps) that are available.

The LiveStrong.com calorie tracker helps you to,

well, track your daily calories.

Body Book is an exercise and fitness tracker

SparkPeople lets you create your own diet and

exercise plan.

RunKeeper Free is a GPS app that lets you track

your running progress.

These are only a couple examples. There are

literally thousands of apps, and a good number of

these are health and fitness related.

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iTrain

Train like a champion

or just feel like one!

Downloadable training sessions

for your MP3 player

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THIS JUST IN:

According to eurekalert.org, a study conducted at

the Integrative Cardiac Health Project at Walter

Reed Army Medical Center in Washington DC found

that regular daily exercise does not increase

total sleep time.

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A Few Moments With:

Toni Filipone

This month we visit with Toni Filipone. She is a

Certified Personal Trainer, owner of

TrainingwithToni.com, and creator of 3 Minute

Crush®

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ITZ: What is this about your path to becoming a

trainer starting with a Christmas present?

TF: It’s true. My sisters were very overweight as

children and I was able to understand at a young

age how weight gain not just effects your physical

health, but your emotional health as well. It

hurts your self esteem etc. I was WAY into

professional wrestling at the time (Hulk Hogan

Era) and I begged “Santa” for a Hulk-a-Mania

workout set to train my sisters with. He delivered

and my passion started at age 8!

ITZ: Aside from the Hulkster, how did you get

started in personal training?

TF: I actually started as a group fitness

instructor. I so badly wanted to be in a gym, that

at age 15 I started as the towel girl (That’s

right) at a local Bally’s. From there, I started

teaching classes and by senior year of high

school, I was teaching and had become a certified

trainer and I trained at a local gym on weekends.

I found that I liked customizing plans because

everyone’s body had different needs. I still loved

teaching group fitness – but new individual needs

needed to be one on one designed.

ITZ: How did you come up with idea of your

training program, 3 Minute Crush®?

TF: There’s got to be a better way! That was the

question that rang through my head 3 years ago

while I was on my 3rd mile running on the

treadmill. I thought to myself, there is no way

that I have to keep myself and my clients on a

cardio machine for 30-40 minutes 5 days a week and

then a full hour of weight training to get weight

loss results. It takes too long and the risk of a

plateau is just too high.

I then started experimenting with different

variations and methods to training styles and

techniques. After years of hard research on heart

rate levels, metabolism shifts, muscular

development and so on, I created my own style of

training that not only transformed my own body,

but all of my clients’ bodies as well.

3 minute crush incorporates cardiovascular

training, strength training and core training in

3 minute circuits with a total of 10 circuits per

workout. Yes, the workout takes a total of 30

minutes. So for 2 to 3 half hours a week, you can

receive the same results as training 5 days a week

for 60-90 minutes.

People do not have the time to be at the gym 6

days a week for 2 hours. It is just not realistic

in anyway. I developed a fun, fast moving and

result producing fitness system that has a proven

track record of 100% that clients are raving

about.

I have designed this program for all fitness

levels; from the absolute beginner to the elite

athlete. It can be done in a Health Club or in

your own home, office or even when you travel. All

you need is a set of weights and your own body

weight!

To reach people all over the world, I developed an

online training program that comes equip with your

3 minute crush workout that accelerates in levels

every 12 weeks to avoid a plateau and helps your

body continue to lean out and get strong. You will

have access to a “members only” message board to

communicate with other “crushers” for constant

support and guidance. And finally, you have access

to fitness tips and to communicate with me

personally.

ITZ: What is 3 Minute Crush®?

TF: The 3 minute Crush is a series of ten

circuits, each 3 minutes long. Within those 3

minutes, you will target specific muscle groups

for definition and muscular endurance, enhance cardiovascular conditioning for a strong heart and

essential fat burn for intense weight loss, and

finally, you will focus 1 solid minute on

deliberate core strengthening exercises for trunk

strength and solid abs. It’s easy to follow, fun

to execute and allows for fast results.

ITZ: You train clients in person, including boot

camps, as well as online. What is next, a workout

video perhaps?

TF: Actually I am filming DVDs in August and I am

possibly going to be on Exercise TV.

ITZ: Who are your biggest influences?

TF: I have a ton of people that influence me. My

mother, Gin Miller, ALL of my clients and friends.

And everyone that reaches for their dreams and

overcomes all of their obstacles.

ITZ: What advice should everyone follow?

TF: My advice is just start moving and STOP

thinking you can’t. Stop with excuses and be true

to yourself and let that person who you really are

shine. We all have it in us.

ITZ: What do you do to relax?

TF: Watch really bad reality shows.

ITZ: Favorite book/movie?

TF: Book- Return to Love

Movie- Along Came Polly or Power of One. Can’t

decide.

Toni, thank you so much for spending some time

with us.

Be sure to visit TrainingwithToni.com and sign up

for your personalized 12-week 3 Minute Crush®

program. You can also follow Toni on Twitter at

Twitter.com/TrainerTFitness.

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GYM BAG

Sleep

By: T. Boyer

It is pretty well known that proper nutrition and

exercise are two components of health and fitness.

There is a third, often overlooked, piece of the

puzzle though; Sleep.

What is so important about sleep? First of all it

is paramount for the brain to repair from a hard

day’s work. What we are concerned with in this

article though is that this time is also when

muscles recover after an intense training session.

It is during intense Rapid Eye Movement (REM)

sleep that Human Growth Hormone (aka HGH) is

released for the body to use as a tool for

repairing and building muscle. Protein synthesis

occurs at this time as well, assuming that food

containing protein is consumed during meals.

The amount of sleep that is needed is really up to

your body, but according to WebMD.com,

approximately eight hours are adequate to get the

job done. Some factors that go into how much sleep

you need include genetics and sleep quality.

So remember, eat clean, exercise and do not

neglect getting a good night’s sleep. Your body is

counting on it.

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REPORT

iTrain

By: T. Boyer

Certified Personal Trainers (CPT) are awesome. I

always recommend to get with a good trainer once

or twice per year. They are great resources for

those that are new to the world of fitness, and a

good reset for those who have been training for

awhile.

One of the things that I love about good CPT’s is

that they serve as motivators. But at $20 per

hour or more, you can see it can get a little

expensive for this motivation. This is where

iTRAIN comes in.

iTRAIN was founded by fitness expert, Grace

Lazenby, and an entertainment executive, Sebastien

Reant. “MP3 players are everywhere and it seemed

natural to apply this technology to a fitness

product,” says Lazenby on their website.

The idea is pretty simple: produce workout

programs recorded to an MP3 format, and sell them

online. The consumer buys and downloads sessions

to their computer, puts them on their favorite

player, and trains right along.

Using some of the best trainers in the business,

iTRAIN’s programs fit all skill levels, from

beginner, intermediate and advanced. The lengths

of the sessions vary 30 to 60 minutes. You will

find programs for the treadmill, bike, elliptical,

and rowing machine, as well as yoga, palliates,

strength training, boxing and more. The music

helps you keep a rhythm to work to. The trainers

are all top notch, keeping you motivated and

pushing yourself.

These programs are no joke. I have one of the bike

and treadmill courses, as well as one of the

strength training sessions. All three of these

were serious workouts that had me completely

wiped out.

The price of these files are fantastic, about $10

each. When you compare that to what it would cost

to hire a trainer for one session, it is a

screaming deal. Plus, when you download a workout,

it is yours, so you can workout to it time and

time again. Try that with your trainer sometime.

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This month’s ON THE PLATE is brought to you by:

At Large Nutrition

Your number one choice for

nutritional supplements

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ON THE PLATE

Spinach

While it may not be a Bluto clobbering super food,

spinach is, however, chocked full of antioxidants

and dietary fiber. It is also a wonderful source

of niacin, zinc, vitamins A, C, E, K, B6,

thiamine, riboflavin, and quite a few more.

Spinach contains a higher level of iron than most

of it’s vegetable relatives. The problem is the

type of iron that it provides is not easily

absorbed by the body. Animal proteins are much

better for this purpose.

When preparing spinach, be sure to wash it

thoroughly or it will have an unpleasant dirt

flavor. In order to retain as much of the

nutritional value as possible, serve it raw, or

steamed. It can also be boiled quickly. As with

most foods, if you can find it organically grown,

it is well worth any added expense.

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Grilled Spinach Stuffed Portabella Mushrooms

Serving: 4

I found this little hors d’oeuvre on the ‘net

somewhere, but have modified it to make it “my

own”. Give it a try, and tweak as you see fit.

Ingredients:

8 small portabella mushrooms

2 tablespoons olive oil

1 cup chopped spinach

5 oz. of cream cheese

1/2 tsp Worcestershire sauce

1 clove minced garlic

salt

pepper

Directions:

Clean the mushrooms and remove gills. Coat

mushrooms with olive oil.

Sauté the garlic in a small pan. Assemble the

filling by mixing the cheese, spinach and garlic.

Season to taste with salt and pepper. Stuff the

mushrooms with the filling.

Use indirect heat to cook the mushrooms. Cook

until the meat of the mushrooms are seared. This

will take roughly 20 minutes. Serve immediately.

Nutrients

Calories: 190.5

Fat: 19.2g

Saturated Fat – 8.7g

Polyunsaturated Fat – 1.0g

Monounsaturated Fat – 8.5g

Carbohydrate: 2.3g

Protein: 3.3g

**Note**

Nutritional values calculated at sparkrecipes.com.

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PhitZone.com Todd Boyer, Editor

Rebecca Boyer, Editor