The Bench Press. G y m R a t F i t n e s s. Newsletter Spotlight. Gym News

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1 Gym News The saying in Missouri is, if you don t like the weather stick around, it will change. So goes the weather as of late around here. Raining every day for a week or two then on to 95+ degree heat. The good news is rain or shine you can always pump iron in the gym. We recently just joined the Monett Chamber of Commerce and are getting a ribbon cutting ceremony scheduled for the gym which will get us some exposure in the paper and hopefully draw a few more members to they gym. Word of the gym and our training is spreading around town and so far it s been very positive feedback from people. We are also working on a business plan for obtaining a loan to get a new facility built as well as working on some rough draft drawings of the kind of facility we would like to have and what all options we would like to offer to our community. If there are any suggestions you might have for things you would like to see in the gym please feel free to suggest them to us. Newsletter Spotlight Not only does one of our members (Raymond) leave weights on machines and bars, he s now (Raymond) leaving his hats laying around the gym.

2 Power Pause Training From Flex Magazine Rest pause is a method of training where you take a short rest within a set. To perform the method you just rack the weight in between every rep and rest anywhere from seconds before hitting the next rep. A study performed by 10 male weightlifters performing 3 sets of power cleans for 6 reps each set and resting 3 minutes between sets was conducted by Appalachian State. The data collected showed a 15% power decrease from rep number one to rep number 6 when the lifters did not use the rest-pause between reps. Using the rest pause for 20 seconds of rest the power only decreased 6% from rep one to rep six, and only a 4% decrease in power when a 40 second rest was used between each rep. The conclusion of the study was that when using rest-pause between reps they were able to maintain power better through rep one to rep six. For better power the rest pause technique looks to be very beneficial. Thank You! Thank you to everyone that has helped contribute to the water donation fund. We go through a lot of it at the gym and your donations really help out. Thanks!

3 Protein Supplementation When cheese is made there is a thin liquid that is uncurded lies on top of the casein, this by product is whey protein. Therefore there are two main components of milk protein: whey and casein. Tee shirts round 2 We will be ordering tee shirts the first week of September. If you re interested in one let us know quickly. The whey undergoes several processing steps and these steps help determine the overall quality of the whey protein in the end product. During the processing, lactose and fat are filtered out and a lower fat, lower carbohydrate and higher protein powder is made. The end content of the protein in whey can range from 30% to 95% depending upon the filtering method used. On a gram per gram basis the higher the protein content the more filtering or processing has to be done. When the count of the whey protein is above 85% it is considered to be WPI (whey protein isolate). If it is less than 85% it is considered to be WPC (whey protein concentrate). There are two main ways of filtration. Ion Exchange and Micro filtration. In Ion Exchange the proteins are separated based on their electrical charge. Because of the chemical reagents that are used the ph sensitive protein fractions are damaged and some of the amino acids are denatured, thus producing a bit of an inferior product. However

4 Protein Supplementation continued Have you seen our website? A lot of the good stuff is lost in this method but the end product has less fat and lactose when compared to other filtered proteins In Micro filtration the whey protein is cross flowed over membranes that are about one micrometer and is forced through where filters are used to separate the whey protein from the raw protein solution. Fat and lactose are filtered out. No heat or electricity is used so no damage is done to the protein on a molecular level. To sum it up, micro filtered or ultra filtered whey protein is of the best quality but comes with a more expensive price tag compared to the ion exchanged protein. However your getting a better quality product for your money. Next month we ll talk about using regular whey protein and or casein protein as part of your supplementation.

5 Spotlight Member of the Month: Terri Poole We are on Facebook! This month we got the lowdown on Terri Poole, one of our training clients. How long have you been working out? I've been working out consistently since April 1st of this year. Over the years I've done bouts of exercising but have found it hard to stick with doing it by myself. Having a personal trainer has really helped keep me motivated. Favorite lift or exercise? My favorite lift would have to be triceps kick backs and bicep curls. Least favorite lift or exercise? My least favorite exercise is a tough choice between over and unders and donkey kicks. As much as I dislike doing donkey kicks I do have to say they do work. I can definitely tell they have contributed to the loss of inches in my hips. What supplements do you take? I take Black Stinger which is a thermogenic and a raspberry keratin which is a metabolism booster. Where do you work? Jack Henry & Associates Hobbies? My hobbies include hanging out with my kids and husband, reading, watching movies/tv, shopping, and I plan on getting back into scrapbooking soon. My youngest daughter keeps asking when I'm going to finish her baby book. I guess I should get that done.

6 Spotlight Member of the Month: Terri Poole Know anyone like this? Interview with Terri continued Favorite food? There are too many to choose from. My most favorite food would have to be a big juicy rib eye. Not very good for the nutrition plan but it sure tastes good! I also like grilled chicken or pork chops, pineapples, mango strawberries, blackberries, and Gala apples. high on my dislike list. Least favorite food? My least favorite food would have to be tuna or shrimp. I like other types of fish but definitely not those two. And brussel spouts are pretty If you could be someone else for a day, who would you be and why? This isn't something I have really thought about. I guess I'm pretty content to be myself most of the time. Thank you Terri for your time. Check in next month when we spotlight another Gym Rat Fitness family member.

7 If You Have to Eat at McDonalds... A suggestion from a member was to include nutritional information for fast food restaurants so if you had to grab something you could make a smarter choice on food. Below is some low fat options for McDonalds. Questions or comments? us at kevin@gymratfitnessmo.com or call or Suggest content to us! If you would like added to our mailing list send your address to us.