What Should I Look For In A Personal Trainer?

Q:  What should I look for in a personal trainer?

A:  Exercise is a science that requires extensive knowledge and skill, a process that takes many years to develop. By seeking the assistance of a qualified fitness professional, you can benefit from the knowledge and experience that he/she has acquired, ultimately expediting your ability to achieve more results. More and more, people are beginning to regard a personal trainer not as a luxury, but as a necessity. They are realizing that without proper guidance and support it is very difficult to initiate an exercise program. Unfortunately, virtually anyone can hang a sign on their door and call himself a fitness professional. There now are more trainers than ever, substantially increasing your chances of making a bad choice.

A personal trainer should serve as a fitness role model. If you are inspired by the physique of your trainer, it can serve to motivate you to stay on a proper course. The ability to work with someone who has achieved an enviable physique through fitness can be a terrific source of inspiration and can keep you focused on your fitness goals.  While it is true that someone with a great body is not always a capable trainer, one should look very skeptically at a trainer who is overweight or unfit. A trainer who is out of shape does not serve as a positive fitness role model. One has to question either the knowledge and/or dedication of fitness professionals who do not practice what they preach. Moreover, if the trainer cannot achieve a satisfactory level of conditioning, how can you expect that he/she will be able to help you achieve your goals?

At Rejuv we only teach what we ourselves are willing to do to improve the quality of fitness in our life. We have designed a way to give the client personal training along with the comfort of an all woman's group atmosphere. The only way to find out if we are a good fit for you is to try us out.

We are something new and different to the area. We want you to give us the chance to show you how fitness can be fun and effective all at the same time. You owe it to yourself to be part of a fun team of woman all fighting to reach the common goal of having a healthy lifestyle.

Your fit body partners,

Nate Jensen
ReJuv Wellness

BLAST FAT WITH THE POWER OF FOOD!

FREE INFO SEMINAR:

Discover how you too can blast fat, tone up, and improve your health by embracing the power of food! No calorie counting, no starvation, and no obsessing over the scale - just a real way that works to lasting fat loss and a happier you!

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CAN'T MAKE IT TO THE SEMINAR? 

Contact Rejuv Wellness to schedule a personal consultation that works for your schedule. (715) 563.2370 or RejuvWellness@yahoo.com

NO MORE EXCUSES: Breakfast Recipes!

Study after study shows that if you start the day with a quality breakfast you’ll tend to be leaner than those who skip this crucial meal. It’s no wonder! If you are filling up with a bowl of hot oatmeal first thing in the morning you won’t be as tempted to scarf down unhealthy garbage when you are being attacked with hunger pains later.

During the night the body takes much-needed time to repair itself from the day’s activities. Tissue repair burns up plenty of fuel, and night is when all that repair takes place. However, throughout the night you are not taking in food or water, so you wake up dehydrated and hungry. That explains why your stomach makes so much noise in the morning. A night without eating leaves blood-sugar levels at their lowest. Blood sugar, or glucose, is the fuel the brain and body depend on for proper function. To offset this depleted state you need proper low-Glycemic-Index foods. You need breakfast!

Trust us, skipping breakfast isn't going to help you lose weight. Here are six quick and easy low-GI breakfast recipes that'll bust any excuse for missing your morning meal. The Cinnamon Peanut Butter Pancake recipe is my personal favorite.  Try them out and let us know your thoughts!

EGGS – have had a bad rap, but the nutritional comeback kid has tons of riboflavin, vitamin B-12, phosphorus and selenium. One hard-boiled egg has seven grams of protein.

HEALTHY FRENCH TOAST 30 Grams of Protein
INGREDIENTS	DIRECTIONS	OPTIONS
§  ½ cup liquid eggs or 3 large whole eggs §  1 tbsp skim milk §  Dash of cinnamon §  ¼ tsp vanilla extract §  Cooking spray §  2 slices whole wheat or multi-grain bread (3 grams of fiber or more per slice) §  ½ cup sliced strawberries	*Wisk together eggs, milk, cinnamon and vanilla extract. Spray a nonstick skillet with cooking spray and place over medium heat. Dip bread slices into mixture and cook in skillet for 2 to 4 minutes on each side until golden brown. Top with strawberries.	Option of drinks: 1 cup of skim milk Coffee, tea or water

1% FAT FREE COTTAGE CHEESE – This is one of the most versatile of protein foods to prepare and it blends easily with many flavors – savory or sweet. A half cup has 14 grams of protein and is a good source of riboflavin, vitamin B-12, phosphorus and selenium.

COTTAGE CHEESE BREAKFAST MIX 33 Grams of Protein
INGREDIENTS	DIRECTIONS	OPTIONS
§  1 cup 1% fat cottage cheese mixed with §  1 cup blueberries and §  12 almonds		Coffee, tea or water

PROTEIN POWDER – One scoop of protein powder can add up to 30 grams of protein. Plus, you can choose any flavor – chocolate to vanilla, etc.

POWER-UP YOGURT PARFAIT 28 Grams of Protein
INGREDIENTS	DIRECTIONS	OPTIONS
§  1 cup low-fat plain yogurt §  1 tbsp slivered almonds §  1 tsp honey §  1 scoop vanilla protein powder §  ¾ cup blueberries, raspberries and strawberries §  ¼ cup high-fiber cereal (try Fiber One)	In a bowl blend yogurt, almonds, honey and protein powder. Layer ingredients in a glass, starting with ¼ cup yogurt on the bottom, ½ cup fruit then all the cereal. Top with rest of yogurt, then fruit.	Coffee, tea or water

LENTILS – Only recently have people been noticing the super power of lentils – one cup has 18 grams of protein with iron, phosphorus, copper, dietary fiber, folate and manganese.

METABOLISM-BOOSTING OMELETTE 33 Grams of Protein
INGREDIENTS	DIRECTIONS	OPTIONS
§  2 tsp extra virgin olive oil, divided §  2 tbsp diced onion §  Garlic, minced and kosher salt, to taste §  ¼ cup lentils §  5 grape tomatoes §  Juice from ¼ lime §  4 egg whites §  Black pepper, parsley and red pepper flakes, to taste §  ¼ cup reduced-fat shredded cheese (5 g fat or less per oz.)	In a small nonstick skillet, heat 1 tsp oil on medium heat and add onion, garlic and salt. Sauté for about 3 minutes, until onions are soft and lightly browned. Then add lentils, tomatoes and lime juice. Whisk egg whites and spices to taste. Add remaining oil to skillet and cook eggs for 2 minutes. Then add cheese when edges have firmed. Flip and cook until cheese melts and egg browns	1 whole wheat English muffin Coffee, tea or water

PEANUT BUTTER – A childhood favorite. Spread on two tablespoons of PB, and you’ll get 8 grams of protein, as well as niacin and manganese.

STICKY PEANUT BUTTER OATMEAL 17 Grams of Protein
INGREDIENTS	DIRECTIONS	OPTIONS
§  ½ cup dry 5-minute oatmeal §  ¾ cup skim milk §  ¼ cup light chocolate soy milk §  ¼ tsp vanilla extract §  1 tbsp crunchy peanut butter	Cook oatmeal with milk, soy milk and vanilla extract according to package instructions When ready stir in peanut butter.	Coffee, tea or water

CINNAMON PEANUT BUTTER PANCAKE Ready in 5 minutes – Makes 2 servings
INGREDIENTS	DIRECTIONS
§  Nonstick cooking spray §  4 egg whites §  1/3 cup old-fashioned oatmeal §  1 tbsp natural peanut butter §  1 tsp cinnamon §  Stevia, to taste	Combine first 5 ingredients in a medium-sized bowl, mixing for about 1 minute.  Lightly spray a skillet with cooking spray and preheat at medium setting.  Pour batter and cook until pancake firms, then flip and cook on the other side.

Enjoy!

Your fit body partners,

Rejuv Wellness

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