cheap benicar lawsuit buy viagra jelly zealand online buy malegra fxt malegra dxt buy men;s health subscription buy l tryptophan dosage for sleep buy elocon jerawat order ginette 35 effects cheap tofranil dosage cardizem discount coupon cheap diclofenac gel otc order lipitor in canada order minocycline work order v gel oral gel buy desyrel you order calcium carbonate kidney stones diet buy unisom tablets uk colchicine powder buy we buy saw palmetto berries lantus vial discount code order effexor xr ingredients buy albenza expensive buy brand viagra by pfizer cheap social anxiety medication buy toradol vegas cheap speman tablets cheap viagra jelly from india trial erection packs 1 discount point buy dostinex japan order remeron pharmacy buy lioresal order chloromycetin ointment cheap urispas wiki methotrexate discount order atorlip 20 what is atorlip-20 buy aricept francisco order carafate you order anti fungal inflammatory cream buy viagra super active cheap buy lamisil spray order chloromycetin antibiotic flagyl er discount what does buy actos humanos order premarin canada levlen discount buy alavert australia cheap micronase dosage buy viagra jelly montreal order levothroid prescription cheap suhagra force buy lithium uk order hair loss natural remedies order weight loss zone buy purinethol kuala lumpur purchase ortho tri cyclen lo online levitra professional discount makes order rogaine 5 day cheap anti viral boot cd exelon patch discounts cheap cozaar female viagra discount card cheap diclofenac gel yellow buy viagra jelly glasgow diclofenac gel discount cvs buy brand viagra malaysia liv 52 discount q es buy trazodone zealand diclofenac gel discount y embarazo cheap prandin buy online order requip want myambutol discount program buy kamagra oral jelly generic requip discount buy buy clomid in mexico cheap atorlip 10 f 10 side effects order calcium carbonate uses in food buy tretinoin 0 05 usp buy voveran sr india cheap mircette lawsuit buy finpecia india buy desyrel uyku order calcium carbonate quincy il cheap brand viagra from uk where to buy clean-x order v gel jell buy toradol kuala lumpur buy glucotrol xl splitting order allergies quiz effexor xr discount xanax buy arava 20 mg viagra jelly discount generic cheap viramune version cymbalta discounts with insurance discount on flovent cheap actoplus met drug classification buy yasmin online uk buy viagra plus uk tesco wellbutrin sr discount benefits zyvox discount prescription buy xenical in south africa cheap toprol xl zyrtec buy generic zyban online buy aceon order tamoxifen mg buy casodex online dapoxetine buy malaysia buy generic abilify online order accutane youngstown buy revia angeles buy lamisil hk brand cialis discount generic buy suhagra spray order female viagra jacks cheap lotensin dosage order buspar india motilium discount voucher buy female cialis levitra online buy female viagra york times buy accutane 40 mg online cheap cholesterol lowering with diet buy glucotrol xl expiration buy nitroglycerin ny order diclofenac gel for actinic keratosis cheap diclofenac gel the counter buy tulasi incense sticks cheap sustiva a prescription buy alli hk buy levitra new zealand order female viagra name in india cheap anti viral antivirus for android order propecia usa ortho tri cyclen discount questions order cefixime vidal azulfidine discount programs asthma discount unison discounts buy deltasone uses cheap cardizem in usa cheap urispas uses order toprol xl vs atenolol buy dutas where can cheap hytrin ovulos cholesterol lowering discount cheap muscle relaxant quinine order clonidine legal cheap effexor xr used for menopause cheap rogaine 2 nz cheap methotrexate in usa buy zyvox bula buy rogaine 5 vs 10 female viagra discount uk cheap rumalaya gel side effects bystolic mail order cheap pletal buy online order glucotrol xl vs glipizide cheap actoplus met wiki buy atorlip 10 side effects buy dilantin cheap cheap rental limos purim discount cheap viagra super active en france buy emsam fatigue cheap toprol xl you gain weight order pravachol you cialis soft discount france buy kytril cheap azulfidine version buy rogaine 2 ireland buy tricor real proventil hfa discount buy atorlip 10 thuoc brand cialis discount name buy online cardizem cd discounts toradol discount card order hair loss keratin order imuran india buy rosuvastatin liquid cheap doxazosin uk buy revatio buy snovitra super power youtube zithromax discount generic order entocort nausea cheap retino-a cream 0 05 download cheap brand levitra professional buy lantus rid sleep aid discount pills buy kamagra bangkok buy pyridium were buy clomid research buy vpxl review cialis super active discount vs professional buy alli uk buy augmentin vegas cheap voveran sr quotes buy cialis pills ortho tri cyclen discount korea order zetia by mail order pain relief of sciatica order innopran xl reviews buy zyvox the counter buy glucotrol xl how it works order cheap levitra cheap venlor antidepressant cheap apcalis sx gu"nstig buy dapoxetine uk online buy ventolin pills cleocin gel discount rxlist buy tadalis sx erfahrungen cheap viagra plus juice order pain relief real time buy glucotrol xl coupons buy januvia real buy luvox xanax cheap effexor xr benefits buy atorlip 10 de 10 mg cheap vasotec get hair loss discount forum sumycin discount vouchers order urispas by mail order glucotrol xl with metformin buy viagra oral jelly order tranexamic acid buy lamisil antifungal cream buy bystolic the counter cheap rogaine 2 uk order motrin buy accutane in hong kong buy ginseng amazon order roxithromycin sandoz order tretinoin 0 05 refissa buy female cialis toronto buy antivert vegas cheap flonase nasal spray viagra jelly discount karma buy land in micronesia cheap ortho tri cyclen xanax buy atarax vegas cheap asacol generic buy men;s health india buy hydrochlorothiazide in thailand buy brand viagra delivery mirapex discount online buy shallaki ayurvedic buy bupropion sr generic buy valtrex online buy clomid xanthi buy proscar quickly nha^.n order mango tu+` ?u+'c order brand advair diskus blast cheap gasex vegan buy abilify online canada order diclofenac gel jonah complex cheap elimite lotion rhinocort aqua discount grifulvin v discount suspension dosage can you buy amantadine over the counter order toprol xl picture cheap ortho tri cyclen dose cheap imitrex work buy voveran sr novartis buy asacol brisbane plendil discount code order furosemide korea buy amantadine next day delivery cheap brand cialis jovenes cheap wellbutrin sr brand vs. generic buy yasmin buy aceon in uk cheap ralista tablets buy graphic tees online cheap buy viagra jelly canada order diclofenac gel que serve order hair loss after pregnancy buy female cialis johannesburg where to buy baytril for hamsters order viagra super active kaufen order apcalis sx ajanta order diclofenac gel zu order plan b pill online buy cholesterol lowering foods chart asthma discount voucher cheap kamagra for sale buy clomid from boots cheap nitroglycerin in usa cialis soft discount prescription buy unisom sleeptabs how to buy penegra cheap shatavari kalpa cheap cialis professional vs professional buy zanaflex in stores lopid discount programs cheap erexin v mega order antabuse you cheap diclofenac gel prescribing information buy anafranil india buy robaxin the counter in canada order tadacip tablete cheap glucophage uk order propecia xanthi order propranolol online canada cheap lamisil pills order cardizem australia viagra professional discount rezeptfrei lanoxin discount online order ventolin the counter cheap muscle relaxant gel india buy blopress vidal order zero reaction cheap arjuna vs cheap muscle relaxant chlorzoxazone cheap viagra professional info trazodone discount coupons buy unisom johannesburg buy aceon from canada order chloromycetin katt cheap diclofenac gel over the counter trandate discount voucher moduretic discounts buy innopran xl uses order levitra professional paypal buy lantus insulin vials order amantadine a prescription order amitriptyline dosage buy saw palmetto online australia buy himalaya confido order hair loss home remedies buy cialis daily buy ciprofloxacin 500mg uk order apcalis sx preisvergleich buy bupron sr tab buy ortho tri cyclen kaiser cheap actoplus met information buy malegra fxt manufacturer buy requip vidal cialis soft discount bestellen cheap shuddha guggulu ingredients buy hydrea vietnam buy kamagra oral jelly zealand cheap lamisil australia cleocin gel discount breastfeeding order serevent prescription order calcium carbonate sulfuric acid bystolic discount card buy januvia at walmart cheap cholesterol lowering by diet and exercise order accutane xenia buy micronase can cheap muscle relaxant vitamins order carafate liquid buy xenical for cheap buy phenergan qtc flovent discount buy buy singulair veterinary buy arthritis pain medication cheap levitra plus reviews order prazosin uk buy emsam in ireland order zanaflex can u cheap cholesterol lowering diet buy cheap arimidex online buy cholesterol lowering test order clomid jenjarom seroflo discount cheap zyprexa online order lipitor australia order remeron quitting mango discount code june 2015 order remeron cheap viagra sublingual es order effexor xr kullananlar order diclofenac gel nerve pain female viagra discount review cheap methotrexate tricor discount card nitroglycerin discount programs aricept discount coupons buy prometrium order actoplus met fda cheap kamagra oral jelly how to take buy zoloft look like order tadalis sx buy alavert nz cheap muscle relaxant in pregnancy skin care order toner order anti fungal wall paint buy lexapro system order levitra professional potenzmittel buy periactin your body cheap advair diskus purchase prometrium online cheap cialis nz order evista generic acivir pills discount voucher pamelor discount vouchers buy viagra gel australia purchase peptides tamoxifen order didronel mail cheap anti viral gratis 2014 buy brand viagra online australia buy raglan tee buy kamagra direct from india buy celebrex usa cheap soft viagra buy baclofen in canada order brand advair diskus formulation buy kamagra reviews buy trental london buy hydrea angeles order evista australia buy generic proscar cabergoline discount coupon cheap periactin online buy maxalt vegas cheap compazine kamagra gold discount forum buy nolvadex india order tretinoin 0 025 ulotka cheap fml forte liquifilm buy prandin generic flomax order canada cheap muscle relaxant ppt cheap rocaltrol wiki order clomid canada cheap mentat ds syrup benefits cheap procardia headache order toprol xl indications buy tofranil valor buy alavert order pariet obat cheap prinivil price buy flomax you buy viagra plus at walmart buy estrace cream topamax discount programs buy alli australia buy voveran sr mg tablet buy nitroglycerin germany buy female cialis uk next day delivery buy strattera cheap online order effexor xr high men;s health discount recipes buy viagra super active france buy betnovate cream uk order calcium carbonate equivalent calculation discount mango furniture buy rosuvastatin teva buy protonix generic order zovirax generic buy augmentin canada buy prometrium 100mg order brand advair diskus bronchodilator viagra professional discount pills buy terramycin eye ointment uk buy antivert best place generic zoloft brands order for skin care calan discount code order lamisil jock cheap diclofenac gel in uk buy amantadine at walmart buy viagra plus vegas order florinef uses buy toradol zealand buy zenith el primero kamagra best deals buy depo medrol for dogs aricept discount buy periactin online uk buy valtrex walmart cheap kamagra supplier uk order cialis zimbabwe sleep aids discount herbal buy ginseng australia buy raglan t shirts india order rosuvastatin illegal brand levitra discount coupons cheap v gel et tube cheap ephedraxin reviews buy cardizem best place order cardizem mail buy l tryptophan side effects mayo clinic hyaluronic acid discount molecular weight buy voveran sr tab chloromycetin discount buy shuddha guggulu discount side effects cleocin gel discount vag order propranolol zealand buy zyloprim online buy hoodia canada cheap benicar bula buy azulfidine cheap cheap diclofenac gel y lactancia buy neurontin xr buy nolvadex tablets buy bystolic from europe buy zanaflex japan cheap rocaltrol vidal buy indomethacin uk buy inderal la 80 mg order caverta dosage buy protonix at walmart
Share this page on facebook
Good Living
Lift and Learn PDF Print E-mail
News
Written by CAROL POMEDAY   
Wednesday, 11 January 2012 18:10

Teacher, coach and weight lifter Dave Kitzerow gives teenagers lessons in weight lifting and life and a well muscled example of the benefits of healthy living


When Dave Kitzerow goes to the Feith Family Ozaukee YMCA in Saukville to lift weights, he often has a half dozen Port Washington High School seniors working out with him.

“It’s a group of five to seven young men who want to learn how to lift properly — spotting and safety is important — and the right nutrition,” said Kitzerow, a guidance counselor and
track coach at Port High who is known for his healthy lifestyle.

Kitzerow used to be a power-lifting coach and judge and is a certified youth strength and conditioning instructor. With his counseling background, he adds some life lessons to the
lifting sessions.

It started when his son Nathan, 18, and Nathan’s buddy, John “Boomer” Scheel, both Port High football players, asked Kitzerow if they could work out with him. Soon more guys
showed up.

Some want to get stronger for track and baseball.

“Never let the bar get cold” is Kitzerow’s mantra, the guys said.

“It’s much harder (lifting weights with his father) and I think we’re getting more gains than when we were lifting by ourselves,” said Nathan, who used to work out with his father
when he was in middle school.

“He’s teaching us to be well-rounded men,” added Tanner Mersereau, a football player. “He encourages us to eat healthier and make better choices. We talk about a lot of things.
We’re like a big family.”

At age 51, Kitzerow said, he’s happy that he can keep up with the young men who are in their prime.

“I told them when we started three months ago, ‘You’re going to pass me up.’ It’s amazing what the young body can do,” he said.

“I’m a firm believer of leading by example, so I lift with them. I can’t do everything that they can, but even at my age, it’s amazing that I can still stay with them. I can’t surpass them,
but I can stay with them.”

Kitzerow lifts weights with the students every day after school. They concentrate on upper-body strength on Mondays, Wednesdays and Fridays and lower-body strength on
Tuesdays and Thursdays.

The sessions include cardio work — running on treadmills or using elliptical machines after upper-body workouts and cycling to loosen leg muscles before lower-body workouts.

When the weather is nice, Kitzerow’s cardio workout is biking to and from the Y.

Kitzerow played football in high school and at Concordia College Wisconsin in Mequon. He was a varsity football coach at Cedarburg High School and served as an assistant
football coach at Port High.

Students in the Ozaukee County jail were his pupils for three years while he was getting his master’s degree in guidance counseling. He then found his niche counseling students.

Kitzerow began his fitness routine in the mid-1980s after an injury prevented him from playing football and he turned to coaching.

“I was a child of the ’70s. In those days, athletics wasn’t as risky as it is now,” Kitzerow said. “Now, you have to develop muscle around the bone to be safe. I got into the mentality
you have to lift to prepare and protect yourself.”

Kitzerow injured his shoulder and back. He’s had four surgeries — three on his shoulder and one on his back.

“I try to stay away from pain. I don’t want these guys to get hurt like I did,” he said. “It’s important to give your body rest.

“When you’re working out, you’re breaking down muscle. When you’re resting and getting nutrition you build muscle. I don’t mean sleeping until noon.”

Kitzerow doesn’t want the young men to lift to their maximum, saying it doesn’t prove anything unless they plan to compete in power lifting.

“Even then, they should lift to their maximum only three times a year,” he said. “I see too many kids come into the weight room and talk about how much they lifted.”

He prefers more repetitions with lighter weights.

Kitzerow’s entire family is health and fitness conscious. His wife Jeannine, an Ozaukee County public health nurse and Weight Watchers leader, is a triathlete and prepares
nutritious meals. Their three daughters — Jessica, 22, and 19-year-old twins Nicole and Megan — are also triathletes and attend college.

Nathan is a sprinter in track and wants to join the track team at University of Wisconsin-Oshkosh.

Kitzerow said 90% of being fit is proper nutrition and hydration.

“My wife teaches about nutrition and that rubs off on us,” he said.

“It’s not a diet. It’s a way of life. Your body needs fuel — good fuel — green vegetables, high-quality protein. You learn about healthy carbs and not healthy carbs.”

Even the holidays didn’t wreak havoc with his weight.

“I’m the type of person who can have a taste of something and I’m content. I don’t have to have a whole piece,” he said.

Kitzerow eats four to five times a day. He takes vitamin supplements that include calcium, fish oil and flax seed oil. He doesn’t eat candy bars or drink sodas, but he likes protein
bars and drinks.

Kitzerow starts every morning with the same breakfast — an oatmeal egg pancake that he fries in olive oil and eats with half a grapefruit and a protein drink. He may put honey or
jam on the pancake, but not syrup.

At 9:30 a.m., he has a protein shake and apple or other fruit.

Lunch is usually leftovers and could include chicken, fish, salad and vegetables.  He eats a protein bar before going to the Y at 3:30 p.m.

The evening meal is often chicken or fish and vegetables, and Kitzerow has a late snack that could be a chicken breast or fruit.

“I try to get a lot of color. Yellow, red and orange peppers are good, and lots of leafy green vegetables,” Kitzerow said.

The frequent meals, he said, keeps the metabolism burning calories for energy.

“It’s like stoking an engine. It isn’t rocket science, but it does require discipline,” he said.

“Once you get used to it, you feel better.”

If he skips a meal, Kitzerow said, he gets over-hungry and eats too much at the next meal.

When choosing protein drinks and bars, Kitzerow tells people to check the protein, fat and sugar contents.

“The fat and sugar makes it taste good, but you’re defeating the purpose,” he said.

Kitzerow said he likes seeing new people at the YMCA fulfilling their New Year’s resolutions to get fit.

“But it’s amazing how many give up by about March,” he said. “You have to continue year-round.”

Following is Dave Kitzerow’s recipe for oatmeal egg pancake.

Oatmeal Egg Pancake

1/2 cup old-fashioned oats

Splash of water

1 egg

1/2 cup egg whites

Dash of cinnamon

Olive oil

Microwave oats with water for one minute. Stir in egg, egg whites and cinnamon.

Fry pancake in olive oil until lightly browned on one side, flip and continue to fry until done.

Serve with jelly or honey if desired.

 
<< Start < Prev 191 192 193 194 195 196 197 198 199 200 Next > End >>

Page 191 of 309
advertisement
Banner
Banner