Archive for April, 2011

Attention Bikers! TRX MTB Exercises

Friday, April 29th, 2011

By: Matt Ladiski, NASM CPT, CoachMeFit Grand Rapids

I was strolling across the local bike shops the other day and noticed a piece of equipment that they’re all starting to carry…TRX!  For those not familiar with the TRX system, it is the yellow suspension training system seen at many CoachMeFit studios.  It’s a good way to workout and build your skills at home but can be a little intimidating if you don’t know what you’re doing.  If you’re interested in learning how to use TRX to improve your agility, ask your CoachMeFit Personal Trainer or click on the link below:

Hybrid Exercises for MTB


Weather Getting You Down? WORK IT OUT!

Friday, April 29th, 2011

Joseph Ash – NASM CPT
Manager CoachMeFit West Bloomfield

Let’s face it, after a couple months of looking outside and seeing nothing but snow and grey clouds, it starts to affect us. You can become less motivated to do anything including getting your workout in. However, the last thing you can see yourself doing, a workout, could be the one thing you need to get over that depression.  Please take a second to read Leonard Holmes’ article below on how exercise can improve mental health.

How Does Exercise Improve Mental Health?
From Leonard Holmes, former Guide

We know that exercise has positive effects on the brain. Researchers at Duke University demonstrated several years ago that exercise has antidepressant properties. Other research has shown that exercise can improve the brain functioning of the elderly and may even protect against dementia. How does exercise improve mental health?

One theory for some of the benefits of exercise include the fact that exercise triggers the production of endorphins. These natural opiates are chemically similar to morphine. They may be produced as natural pain relievers in response to the shock that the body receives during exercise. However, researchers are beginning to question whether endorphins improve mood. Studies are showing that the body’s metabolism of endorphins is complex, and there are likely additional mechanisms involved in the mental health effects of exercise.

Some studies have found that exercise boosts activity in the brain’s frontal lobes and the hippocampus. We don’t really know how or why this occurs. Animal studies have found that exercise increases levels of serotonin, dopamine and norepinephrine. These neurotransmitters have been associated with elevated mood, and it is thought that antidepressant medications also work by boosting these chemicals.

Exercise has also been found to increase levels of “brain-derived neurotrophic factor” (BDNF). This substance is thought to improve mood, and it may play a role in the beneficial effects of exercise. BDNF’s primary role seems to be to help brain cells survive longer, so this may also explain some of the beneficial effects of exercise on dementia.

The bottom line is that most of us feel good after exercise. Physical exercise is good for our mental health and for our brains. Someday we will understand it all better — but we can start exercising today.

Sources:John Briley. “Feel Good After a Workout? Well, Good for You.” The Washington Post, Tuesday, April 25, 2006.
James A. Blumenthal, et al. “Effects of Exercise Training on Older Patients With Major Depression.” Archives of Internal Medicine, October 25, 1999.
Michael Babyak, et al. “Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months.” Psychosomatic Medicine, September/October 2000


Shrimp Pesto Pasta

Wednesday, April 27th, 2011

Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

This week I wanted to share one of my favorite recipes with you.  Enjoy!!


 4 oz Barilla Plus penne pasta

12–14 medium-size precooked, peeled shrimp

 3 c chopped baby spinach

1 tomato, chopped

3 Tbsp ready-made pesto OR  pesto dry mix and add water and oil.

3 Tbsp crumbled Gorgonzola cheese

2 Tbsp diced walnuts

How to Make it:

1.  Boil the pasta according to the package directions. 

2.  If you’re using frozen shrimp, defrost them by running warm water over them.

3.  Drain the pasta.

4.  Transfer the pasta to a large bowl and add the remaining ingredients, stirring well to help wilt the spinach and mix in the pesto. Makes 2 servings



Eat with mixed greens and two or three slices of raw tomato, sprinkled lightly with salt and drizzled with some balsamic vinaigrette.


Per Serving (Including salad):  490 calories, 27 grams (g) protein, 47 g carbohydrates, 22 g fat (6 g saturated), 8 g fiber, 515 milligrams sodium