(SAN JOSE, CA March 9, 2011) – It’s March and spring is just around the corner. With warmer weather and longer days, you may want to step up your exercise routine – working out more regularly and diligently than you have during the dark winter months.

“Ideally, you should exercise all year round, regardless of the weather,” says Brett Riesenhuber, CPT, owner of San Jose Adventure Boot Camp for Women & Prime Physique Fitness & Weight Loss. “But some folks go into semi-hibernation in the winter and get a renewed burst of energy in the spring.”

For all those ready to start a regular exercise routine, Riesenhuber has an important piece of advice: To make sure your workout is healthy and safe, don’t skimp on pre-exercise meals.
“Working out on an empty stomach is a bad idea because it could cause dizziness, nausea, fatigue, and dehydration,” he points out. “Your blood sugar level will fall; you’ll get hungry, and end up eating more food after a workout.”

Of course, this doesn’t mean you should go to the other extreme and fill up on caloric snacks, which you think you’ll burn while you exercise. Working out on a full stomach is not healthy either, Riesenhuber says.

“The important thing before exercising is to eat, but only small portions of foods that will give you a sufficient energy boost without piling on the calories,” he points out. “Choose a snack that has a good balance of protein and low glycemic carbohydrates, is low in fat and is easily digested and normalizes blood sugar.”

Riesenhuber adds that the amount and type of food depends on your fitness level, amount of exertion and goals; for example, endurance athletes can eat more than an average exerciser.
Among healthy pre-workout snacks that will give you enough energy to sustain more intense routines without weighing you down are oatmeal, nuts, yogurt, bananas and some sports bars and shakes.

“Avoid sugar, since it can lead to a severe drop in energy, plus it’s a source of empty calories,” Riesenhuber recommends. “And, don’t forget to drink water, but not soda, sugary sports drinks and certainly not alcohol.”

How long should you wait to exercise after you’ve eaten? Allow more digestion time before intense activity than a low-level one.

“For the best effect, eat about an hour or so before you start your boot camp training,” Riesenhuber suggests. “But also experiment to see what works best for you.”

About San Jose Adventure Boot Camp for Women & Prime Physique Fitness & Weight Loss:
Launched by fitness expert Brett A. Riesenhuber in April 2007, San Jose Adventure Boot Camp for Women is a women’s only boot camp which specializes in the areas of weight loss and training women of all fitness levels. Riesenhuber also owns Prime Physique Fitness & Weight Loss, a co-ed personal training training service. Program details and client testimonials are available at www.SanJoseBootCamp.com & www.PrimePhysique.com. Riesenhuber, a certified fitness expert with 20 + years experience in the fitness industry, can be reached at Info@SanJoseBootCamp.com or 408-899-5149.

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About Brett A. Riesenhuber, Fitness Expert:
Riesenhuber is a certified fitness expert (BS, CPPT, Certified Adventure Boot Camp Instructor, Certified Kettlebell Instructor and TRX certified) with 20 + years of experience in the fitness industry. Riesenhuber can be reached at Info@SanJoseBootCamp.com or 408-899-5149 and is available for media interviews on topics related to health, wellness and fitness.


Interview/Press Release from The San Jose Boot Camp:

(SAN JOSE, CA February 9, 2011) –Before you give your heart to someone special this Valentine’s Day, make sure it is healthy and strong.

That’s a very important message during this year’s American Heart Month, which runs the whole month of February.

“It’s absolutely essential to pay attention to our cardiovascular health, but not only in February,” says Brett Riesenhuber,CPT, owner of Prime Physique Fitness & Adventure Boot Camp in San Jose, CA. “We should be aware of how important our heart is, and do all we can to keep it healthy, every day of the year.”

This awareness is particularly pertinent because cardiovascular disease continues to be the leading killer in the United States. In fact, the American Heart Association says 1 in 3 people in this country have some form of heart disease, including angina, heart failure, stroke, high blood pressure, coronary disease, and other serious conditions.

“While sometimes heart disease may be triggered by genetic or other factors beyond our control, in many cases lifestyle plays a vital role,” Riesenhuber notes. “Poor diet, lack of exercise, and smoking are all well-known causes.”

Fortunately, there are easy-to-follow preventive measures that will help keep heart problems at bay Riesenhuber says.

“Eating healthy, exercising regularly, quitting smoking, and keeping our blood pressure and cholesterol at their optimum levels, are the best heart-healthy steps we can take,” he points out.

What kind of physical activity is most effective in preventing cardiovascular disease? “What is commonly referred to as a ‘cardio workout’ raises our heart rate and keeps it elevated for a period of time,” Riesenhuber notes. “ The good thing is that you don’t have to be a marathon runner or an Olympic athlete to get a good, heart-boosting exercise. Any brisk activity for at least 30 minutes a day, five days a week, will be beneficial in strengthening the heart and lungs, and improving the body’s ability to use oxygen. As long as you move at an energetic pace, you’re on the right track – no pun intended.”

What’s an even better approach? More and more trainers are now including interval training in their program designs because studies have shown that interval training can save time and increase fat burning capabilities, an obvious win-win for most people.

According to Riesenhuber, “Interval training combines higher intensity bouts of work followed by lower intensity work. The reason I use it with my clients is because not only does it help improve cardiovascular health, but it increases the metabolism for 24 hours or more after the exercise is performed. This is especially important for people who are trying to lose weight.”
If you need more reasons why regular physical activity is absolutely essential for heart health,

Riesenhuber points to these benefits:

• It lowers blood pressure – a major risk factor for heart disease.

• It increases “good” HDL cholesterol, while reducing “bad” LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease.

• It improves circulation by preventing blood clots that can lead to heart attack and stroke.

• It helps achieve and maintain healthy weight. Obesity is a well-known risk factor for heart disease.

“Clearly, there are numerous compelling reasons why regular exercise, along with a sensible diet and a smoke-free environment, is a great way to prevent cardiovascular disease and keep your heart healthy and ticking,” Riesenhuber says.

About Prime Physique Fitness Specialists Personal Training in San Jose:
Brett A. Riesenhuber, BS, CPT, founded Prime Physique Fitness in 1994 after receiving a degree from San Jose State University in Kinesiology and opened the private personal training center in 1997. Riesenhuber is a certified personal trainer, certified kettlebell instructor and certified Adventure Boot Camp Trainer with more than 20 years of experience and more than 5,000 clients trained in his career. Testimonials and his blog can be found at www.PrimePhysique.com and Prime Physique Fitness can be reached at Info@PrimePhysique.com or by calling 1-888-348-8663 (or 1-888-FIT-TONE).

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If you’d like more information on this topic or to schedule an interview with Brett A. Riesenhuber, BS, CPT, please call 408-899-5149 or email Info@PrimePhysique.com.



(SAN JOSE, CA February 4, 2011) – It’s the middle of winter and you are under attack by a silent enemy that invades your nose, throat and lungs, reducing you to a sneezing, sniffling and aching mess.

Yes, the flu season is here again, ready to strike our bodies and make us feel miserable for days or even weeks.According to Centers for Disease Control and Prevention, influenza normally peaks in the United States in January and February, spreading like wildfire across the country.
“Along with the common cold, flu is the most contagious condition this time of year,” says Brett Riesenhuber, BS, CPT, owner of Prime Physique Fitness & Adventure Boot Camp in San Jose, CA. “Unfortunately, it takes more than an apple a day or a bowl of chicken soup to keep these nasty viruses away.”

But while we can’t stop the spread of influenza, we can avoid getting sick by strengthening our defenses against the invading viruses. In fact, there are several ways to increase our immunity against the flu, Riesenhuber notes.

“Vaccination is the best protection, but there are other preventive measures you can take in addition to getting the shot,” he says. “Basically, it’s a matter of boosting your immune system so it can stop viruses before they attack your body. This is where exercise is very effective.”

Riesenhuber points to recent studies showing that exercise creates disease-fighting cells in the immune system, making it more resistant to colds, flu, and illnesses in general. And, these studies have also reported that while brisk activity is recommended, we don’t have to work out to the point of exhaustion in order to get the immunity benefits of exercise.

“Research proves that even people who work out moderately at least 30 minutes five days a week, increase the number of immune-system cells that circulate in the body and kill viruses and bacteria,” he says.“These folks have 46 percent fewer colds than those who work out only once a week or not at all. And even if they do get ill, their symptoms such as sneezing, congestion, coughing, and runny nose are much less severe.”

The message here is clear: “If you work out on a regular basis, your immune system will heal your body quicker, with fewer complications,” Riesenhuber points out. “Sometimes, simplest things really do work best!”

Riesenhuber adds that there are other good preventive measures besides exercise that protect our health during disease outbreaks. “For example, eating vitamin-rich foods, drinking plenty of water, washing our hands frequently, and avoiding crowded public places that are real germ-fests, will also help,” he says. “It all comes down to common sense, good judgment, and a healthy lifestyle.”