fitness update
Fitness News from Wellness Personal Trainers
Sometimes our biggest enemy is finding simple motivation to start! Have you ever dragged out of bed to do a walk or a run, just to realize a few minutes into it you're so happy you did? If you're new to an exercise routine (or haven't started yet), sometimes it's just as simple as taking that first step. In this newsletter, I have some tips on being the newbie at your local gym.
If you need a nudge, call me at 888-888-8888 or reply to this email to get started with my personal training services. I can have you on the road to your health and fitness goals right away!

 Jane Smith
Wellness Personal Trainers
In this issue:
Surviving and Thriving as a Gym Newbie
Exercise is the Single Most Important Thing You Can Do for Health
High Protein, Low Carb Waffles
Fitness Quote
About Wellness Personal Trainers
Surviving and Thriving as a Gym Newbie
So, you’ve decided to join a gym. Congratulations! Taking the first step on your path to physical fitness puts you on the path to increased health benefits, more confidence, and a body to be proud of. 
Working out at the gym is a foreign concept to many first-time or new gym goers, and it can be a scary prospect, especially when it feels like all eyes are on you (not to worry, they probably aren't). It helps to go to the gym armed with some basic tips for success.
Have a plan. You don't need to spell out a detailed outline of everything you want to accomplish; just know if you are going for a cardio work out or strength training, or if you want to try a little of both.
Explore. Once you start to get a feel for the layout of the gym, try doing cardio on different equipment or taking a class. Use the gym amenities to keep from feeling overwhelmed – a few trips to the spa will definitely incentivize you to head back to the gym!
Go slow. Overdoing workouts is a good way to get injured or fall ill. Start off with 20 minutes of moderate exercise if you are new to working out, and gradually add time and intensity.
Stay hydrated. Adding water is just one easy way to stay healthy. It is especially important to remember water on your new excursions to the gym, as you will be losing more water by sweating.
Trying something new is always a challenge. Remember why you have chosen to start going to the gym and remember to be proud of yourself for making such a sound choice for your health. Stay confident in your ability to learn the ins and outs of the gym, and that confidence will go a long way in seeing you achieve your goals.
Exercise is the Single Most Important Thing You Can Do for Health
Exercising regularly, every day if possible, is the single most important thing you can do for your health, according to Harvard Medical School.
In the short term, exercise helps to control appetite, boost mood and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression and many cancers.
The Centers for Disease Control and Prevention recommend the following for the typical adult (and remember that all new exercise routines should be approved by your doctor):
  • At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week.  It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
  • Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week.  Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.
High Protein, Low Carb Waffles
Beginning your day with a protein packed, nutrient-rich breakfast is absolutely essential for getting the most out of your workout. If you’re on the hunt for a healthy recipe that will keep you going without the killer calories of many breakfast foods, check out our recipe for high protein waffles. 


  • 4 TBSP farmer’s cheese
  • 2 TBSP almond or coconut flour
  • 1 egg white
  • 2 TBSP whey protein


  • Separate the egg and discard the yolk.
  • Add whey protein and egg white to a bowl, and mix until the liquid is smooth with no lumps.
  • Add the farmer’s cheese and mix well.
  • Next, add the flour, and stir in.
  • Spray your waffle iron with a non-stick spray and pour the batter in and start cooking the waffle.
  • After the waffle is finished, serve with some berries sprinkled on top.
Fitness Quote
About Wellness Personal Trainers
Wellness Personal Trainers helps clients of all fitness levels to empower their bodies to be the strongest, fittest and healthiest they can be.
888-111-2222 | | Visit my Website
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Content Corner  •  311 Montford Ave.  •  Asheville, NC 28801

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