©2006 Kari Tse
July/August 2006
Summer is definitely here and with it has come some very hot days.  Remember that if you are already starting to feel thirsty, you are already starting to feel the effects of dehydration.  Make sure that you are drink some water before, during as well as after your workouts.  If you are going to exercise outdoors, try to plan on doing so early or later in the day as to avoid being out when the sun is the highest in the sky.
More holiday time for me!! which means a few more days of missed sessions for some of you. I am going home at the end of the month to see my new nephew that was born early last month and I have yet to meet my first nephew who is now over 2 years old. So, I will be away from work Wednesday, July 26th to Sunday July 30th.  I will be back at work as usual on Monday, July 31st. Hopefully any of the clients that will be missing sessions those days will be able to reschedule for the Monday and Tuesday of that week that I will be working or for early in the following week.
To honor the Fourth of July holiday, Cisco will be closed both Monday the 3rd, and Tuesday the 4th.  I will not be seeing any clients at either Cisco or Balanced Motions on either day.
I will also be off Monday, August 28th for a golf clinic so I won't be working that day so hopefully all my Monday clients will be able to reschedule for later on that week.
As some of you know, I have been planning on increasing rates.  Effective June 1st, single sessions will now be $60 at TimeOut and $75 at Balanced Motions.  For anyone who buys multiple sessions at a time, the price will increase by only $5 per session.  I hope these increases won't be too much of an incovenience to anyone.  I value all of you as my clients and friends.
Eating Tip of the month!!
Or drinking tips!  Now that the weather is heating up, doesn't mean you have to give up drinking your favorite hot tea.  Cool them and serve them over ice for a healthy summer drink.  Teas have been shown to have several health benefits so don't give them up!  Here are a few types of teas and what they might be helpful for:
Green Tea - Shown to help boost the immune system, lowering cholesterol, reducing high blood pressure, preventing arthritis, lowering blood sugar and aiding in weight loss.
White Tea- high in antioxidants which is a factor in helping to prevent the body against cancer
Black Tea - Studies help to show that it sharpens mental focus and concentration.
Visualization improves muscular force development

Mental practice has been shown to be effective in increasing the force production of the smaller muscles in the hand. The aim of this study was to determine whether mental practice could produce force gains in the larger ankle dorsiflexor muscles, which are so important during walking.

Twenty-four subjects were randomly assigned to a physical practice group, a mental practice group, or a control group. In the practice groups, subjects either physically or mentally practiced producing maximal isometric contractions for 3 sets of 10 repetitions, 3 times per week for 4 weeks. Changes in mean peak isometric strength and the resulting percentage of improvement were analyzed across the 3 groups. Interestingly, visualization produced gains in muscular force: both the physical exercise group and the visualization group saw significant increases in improvement (25% & 17% respectively) but the control group did not. These findings show that mental practice in people without impairments can lead to an increase in force production similar to that produced by physical practice. Fitness Professionals should consider mental practice as a useful adjunct to traditional training options aimed at increasing muscle strength.

Sidaway, Ben & Trzaska, (Robinson) Amy. Can Mental Practice Increase Ankle Dorsiflexor Torque? Journal of Physical Therapy. 2005, 85(10), 1053-1060.
Note to clients!!! This does NOT mean that we will now have sessions where we only use our minds to work our bodies!!!
Recipe of the Month:
Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing
4 beef tenderloin steaks, cut 3/4 inch thick (4 oz each)
1/2 tsp coarse grind black pepper
1 package (5 oz) mixed baby salad greens
1 medium red or green pear, cored and cut into slim wedges
1/2 cup dried cranberries
1/4 cup coarsely chopped pecans, toasted
1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing:
1/2 cup prepared honey mustard
2 to 3 tbsps water
1 1/2 tsps olive oil
1 tsp white wine vinegar
1/2 tsp coarse grind black pepper
1/8 tsp salt
Season beef steaks with 1/2 tsp pepper.
Heat large nonstick skillet over medium heat until hot.  Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
Meanwhile, whisk Honey Mustard Dressing ingredients in small bowl until well blended.  Set aside.  Divide greens evenly among 4 plates.  Top evenly with pear wedges and dried cranberries. 
Carve steaks into thin slices; season with salt as desired.  Divide steak slices evenly over salads.  Top each salad evenly with dressing, pecans, and goat cheese.
Nutritional information (per serving):  Calories 321, Fat 14 grams, Saturated Fat 3 grams, Carbohydrates 21 grams, Fiber 3.3 grams, Cholesterol 67 milligrams, Sodium 434 milligrams, Protein 26 grams