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Can you relate to this scenario? After putting it off for too long, you commit to get fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

• Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
• Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
• Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn't you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It's time to take action and get the results that you deserve!

Was that your stomach growling? Did you know that a growling stomach is a sign that your metabolism has slowed down dramatically? This means you are burning fewer calories than you could be and your body is going into fat storage mode. Don't allow yourself to get to that point! Eat small healthy meals every 2-4 hours to maintain a high metabolism!

Nothing compliments dinner quite like this summery tomato salad. Enjoy homemade vinaigrette tossed over sliced plum tomato and red onion topped with the unforgettable taste of basil.
Yield: 4 servings

Here's what you need...

6 medium plum tomatoes, sliced
1/2 cup sliced red onion
3 tablespoons balsamic vinegar
2 tablespoons olive or canola oil
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
4 fresh basil leaves, snipped

1. In a bowl, gently combine the tomatoes and onion. In a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and pepper; shake well.
2. Pour over tomato mixture; toss gently to coat. Sprinkle with basil. Serve at room temperature with slotted spoon.

Nutritional Analysis: One serving (1 cup) equals 114 calories, 7g fat, 12g carbohydrate, 2g protein.
* Make it a high protein meal by adding a grilled chicken breast on top.

Do the lazy days of summer have you worried about your waistline? You should be.

If you haven't noticed, it is officially bathing suit and shorts season, a time during which most people actually gain weight. Rather than joining the ranks of those who will put on another few pounds this summer, you can decided right here and now to drop weight during the hottest months of the year.

All you have to do is have a plan.

Most of the time extra pounds sneak up on you when you least expect it. Use these three tips to make this the summer that you slim down.

Slim Tip 1: Get Moving
During this time of year the summer sun beckons, drawing us to our favorite outdoor destinations. Instead of spending your day flopped out in the sun, make your outdoor day an active one - your waist will thank you for it.

• At the Lake: If you are an able swimmer, there is no better way to burn calories than by taking a vigorous dip.
• At the State Park: State parks were made for calorie burning activities! Take a hike that matches your fitness level, or bring your bike for an all-day adventure.
• At the Beach: Be a beachcomber for the day as you walk along the water. After your walk start a game of volleyball or Frisbee on the shore.

Slim Tip 2: Surviving Starbucks
It is hard to avoid Starbucks these days - there seems to be one opening on every corner - and most have a line out the door. During the summer coffee drinkers everywhere have one thing on their minds: the frappuccino. Now while I can't endorse any sugar-filled drink, I would like you to know that not all cold beverages were created equal

• Your Best Bet: If you want a refreshing caffeine boost look no further than an iced coffee. It is just as refreshing as any cold beverage and it contains less than 20 calories (even the Venti.)
• Frappuccino Fix: If you have to have a frappuccino, then order a tall Light Blended Frappuccino without whip. This contains 140 calories and 1.5 grams of fat. Way less fat than a regular frappuccino.
• Lose the Whip: If you are standing up right now you may want to sit down for this one. The average plop of whipped cream on a blended coffee beverage contains 13 grams of fat! Do I even need to say more?
• Your Worst Bet: If you are wondering just how detrimental a coffee beverage can be to your weight loss effort then let me introduce the Venti Double Chocolate Chip Frappuccino Blended Creme with whipped cream. This beverage weighs in at 720 calories and 25 grams of fat. Yikes! That's like losing the benefits from an entire week of working out.

Slim Tip 3: Lighten Up
Summer heat can give you a unique edge towards your fitness efforts since increased temperature is a natural appetite suppressant. Use this knowledge to your advantage by purposely cutting back your calories at each meal.

• When you dine out cut back your portion by splitting an entree with a friend. Most restaurants will be happy to do this for you and your friend will benefit from the cut in calories too.
• Chisel down your breakfast calories by exchanging your breakfast sandwich or eggs and pancakes for a refreshing cup of yogurt.
• Who said soup was only good in winter? Soups (ones that are not cream based) make a satisfying and filling dinner with fewer calories than your typical fare.

Like I said, when it comes to dropping pounds this summer you need to have a plan. This means ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you're ready to get in the best shape of your life.

You can do that, right?

For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

This quick homemade teriyaki sauce spices up ground chicken burgers for a taste you will love. Try it with a whole wheat bun or on a pile of brown rice for a tasty meal that the whole family will enjoy.
Yields: 6 servings

Heres what you need...

• 1 lb. fresh lean ground chicken
• 1 cup corn flakes cereal, crushed
• 2 teaspoons sugar
• 1 teaspoon grated ginger root
• 1 teaspoon soy sauce
• 1/2 teaspoon sesame oil
• 2 green onions, chopped
• 1 garlic clove, minced

1. Heat grill. In a large bowl, combine all ingredients; mix well. Shape mixture into 6 patties, 1/2 inch thick.
2. When ready to grill, lightly oil grill rack. Place patties on gas grill over medium heat or charcoal grill 4 to 6 inches from medium coals. Cook 10 to 12 minutes or until burgers are no longer pink in center, turning once.

Nutritional Analysis: One serving (1 burger) equals 180 calories, 7g fat, 14g carbohydrate, 16g protein.