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Brain Food: Here's To Your New New Year's Resolution By The Numbers: The Ugly Truth behind Colon Cancer The Better Buzz: Meet Some of New York and New Jersey's Fabulous Fifties What Were They Thinking? Free Weights vs. Machine Weights; Which is Best? Your Gold Standard Cookbook Italian Spinach Pie In the News: Plus One goes to Atlanta Also in this issue: B.L.T. |
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50 - The age where your chance of having colorectal cancer goes up. More than 9 out of 10 people found to have colorectal cancer are older than 50. 106,680 - The number of people in the United States that the American Cancer Society estimates will get colon cancer in 2006. 41,930 - The number of people in the United States that the American Cancer Society estimates will get rectal cancer in 2006. |
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55,170 - The approximate number of deaths that will be caused in 2006 by the combination of the above two cancers. 15 - The number of past years that the death rate from colorectal cancer (the 3rd most common cancer found in men and women in this country) has been going down thanks to screening. |
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| - Compiled by Liza Hall, Group Fitness
Director, Plus One, California (Source: The American Cancer Society at www.cancer.org) |
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Better Letter Trends
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The Better Buzz 
Know Someone Who's Fabulous at 50? The big 5-0 is a milestone, a time to reflect on accomplishments and make plans for the future. Turning 50 is also a major risk factor for colon cancer. Did you know that more than 90 percent of people diagnosed with colon cancer are 50 and older? If you're 50 or older, or 45 or older and have a family history of cancer, celebrate National Colon Cancer Awareness Month this March by getting tested. Regardless of your age, share this lifesaving message with all of the fabulous 50-year-olds in your life. |
contd... Meet the American Cancer Society's "Fabulous at 50" - leaders from New York and New Jersey who are celebrating life after 50 by visiting www.cancer.org/colonFab50. Read their diaries, send e-cards to friends and family, and get the facts about colon cancer. You have the power to stop colon cancer before it starts. Check out our "Fabulous at 50" crowd today! If you would like more information on American Cancer Society events on your area visit their website at www.cancer.org. |
What were They Thinking? 
I have both free weights and a multi-station machine at home that I want to use as part of my workouts. What does my Expert at www.PlusOneActive.com consider between these two modes of exercise when selecting specific movements for me to use? Safety and specificity of training movements are two factors your Expert considers when deciding whether to give you machine weight or free weight exercises for your routine. Remember that when working out at home or in a fitness center, especially if you do not have professional supervision present, it is very important that you use the proper techniques regardless of which type of resistance is selected. The Experts at www.PlusOneActive.com are responsible for guiding you safely towards your exercise goals. When improved strength and performance are part your goals, the quickest and best way to success is "Safe and Specific". |
contd... Safe - machine weights have the advantage here. Because the positions are fixed, the weights guided and the range of motion tracked, machine weights will not fall on your toes or fingers (as long as you do not stick your fingers between the weight plates of course) and will steer your muscles and joints through a movement that is correct and less likely to cause injury. Also machine weights will allow you to move your muscles against greater levels of resistance which in turn may help you develop muscle strength faster. Specific - free weights have the advantage here as they allow you to recreate the specific movements that need strengthening. If you are a new mom that needs to strengthen your ability to bend over and pick up your 30-pound, three-year old to put her up in the high chair, you can do this exact movement with a 10-pound, then a 12-pound, then a 15-pound, then a 20-pound and eventually a 30-pound dumbbell. This is training specificity at its finest. Moving your muscles against resistance is the key to successful strength training. Whether you use a free weight or a machine weight will be determined by a variety of factors. Regardless it is important that you be able to perform any movement against little or no resistance with good form first. Progress to the next level of resistance only after you can safely complete two to three sets of the exercise at the lower weight and then increase the resistance by approximately 5%. The Experts at www.PlusOneActive.com will help you get there and stay there. - Mike Motta is President of www.PlusOneActive.com |
Your Gold Standard Cookbook 
Italian Spinach Pie
1 container (16 oz.) Non Fat Cottage Cheese |
contd... MIX all ingredients. NUTRITION INFORMATION Nutrient Facts per serving: -Compiled by Meredith Hill, Marketing Manager/ Plus One Health Management |
In The News 
Plus One Health Management, Inc., in continuing its successful growth strategy, announced on February 18th their new management contract with the Peachtree Center Athletic Club, located in Peachtree Center, in the historic downtown district of Atlanta, Georgia. The Peachtree Center Athletic Club is an upscale, 72,000 square-foot full-service commercial athletic facility with beautiful views of downtown Atlanta. Plus One brings its gold standard to the club's comprehensive range of facilities, programs and equipment, including a full-sized gymnasium, an indoor Olympic size swimming pool, racquetball, squash and basketball courts. The club is also outfitted with cardiovascular and weight training equipment, made all the more potent by the addition of Plus One's world class personal training services. In addition, the Club's luxurious day spa offers a variety of wellness and beauty treatments, including massage therapy, facials and manicures. Finally, a full service onsite café is available. The Peachtree Center Athletic Club, with its prime downtown location and now, with Plus One's unparalleled expertise in fitness and wellness program management, is poised to reach even greater heights of success. |
Brain Food Here's To Your New Year's Resolution Don't remember 2 months ago. Don't remember when you made a New Year's Resolution. A promise to lose weight. Or stop smoking. Or start exercising. Or whatever. Don't realize it's March and the snow has melted, the feeling in your hands has returned and your resolution didn't stick. Instead, brag about your continued success. About the hard work that has gloriously paid off! The healthy soreness in your calves from jogging. The patch on your arm replacing the cigarette between your fingers. Okay, enough of that! What happened? As a follow-up to my January article ("Stay Stuck To Your New Year's Resolution"), let's check-in and re-assess. For those who found success, bravo! Don't stop. Repeatedly remind yourself why you're doing it. Constantly reward yourself for every single step you take. Remember, there's no goal here. This is life. Now, for those who didn't do so well, why didn't it stick? Did you look at your cigarette come January 2nd and figure there's always next week? You joined a gym but still haven’t worked out? Maybe you ate well for a week then cheated, so you gave up. Or maybe... Whatever. It's Spring. Time for new beginnings. A New New Year. The sun is out. It's warmer. Sunshine sure puts me in a better mood. Maybe you're not the winter type. Maybe, for you, it's a Spring Resolution. Ask yourself: 1. Are you truly willing to make the effort this time to kick a bad habit or start a healthy one? Remember, your commitment needs to be strong - your willingness to sacrifice needs to be true. 2. Is the pressure to make a change at this new moment in time your sure-fire ingredient for failure? If so, then you're not ready. True desire to change can come at any time, any day, any moment. When you know it, you'll do it. Okay, so let's say now's the time. Get your business in order. |
contd... ** Regroup. Forgive yourself for failing. You're only human. Life happens. It has obstacles, distractions, disappointments. Expect to have multiple starts. If you do, you'll be much better prepared to handle them. A Columbia University study on addictive behavior defines 'resolution regrouping' as, simply, "having a life setback, then trying again". As children if we fell off our bikes we were urged to get back on and try again. Same rules apply. ** Have in mind a plan A, B, and C. A is wonderful, B is OK and C is not so great, but it'll do. According to the New England Journal of Medicine, it's the people who are "paralyzed in plan A who fall apart". ** Rid yourself of negative speak. You are your own worst enemy. Recognize your accomplishments. No matter how large or small, congratulate yourself on a job well done. An ex-trainer of Olympic athletes once asked his clients how they handled a lousy day or a bad week. Invariably, they never beat themselves up. Instead, they acknowledged what it was and just "got over it". ** Talk to yourself. Come up with a new vernacular of encouragement. Find something that speaks to you, that's all yours. ** 30 Days. They say it takes 30 days to create a habit. Just 30 days makes something easier to do in life, and it becomes almost second-nature if done on a consistent basis. Commit yourself to 30 days of trying out the life you desire and see what happens. No pressure. Though this all sounds very simple and easy, we both know it's not. But it is important. You must make your life about yourself. Not only imperative to your survival, but essential to your quality of life. A verse from one of those silly winter holiday cartoons goes: Put one foot in front of the other and soon you'll be walkin' 'cross the floor. Simple. But true. - Jeffrey Fox - Group Fitness Instructor, New York |
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