| December, 2009 |
Vol 2, Issue 12 |
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Healthy Habituator
All the Fit News to Email |
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| Greetings! |
 Welcome to the newsletter for Healthy Habits Fitness. We are personal trainers who only work by appointment and feature private exercise rooms, so the focus is on you. We listen to you, we help you where you need help, and we hold you accountable for your "homework."
Call us for a free consultation or trial workout. |
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| Log On to Lose Weight |
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Since we focus mainly on exercise at Healthy Habits, and since our Biometrics eating program is not for everyone, I thought it might help to have some professional advice about fee-based online diet sites. This information is in the IDEA Fitness Journal for November/December 2009 and was prepared by Kara Mohr, PhD, FACSM, owner of Mohr Results in Louisville and former assistant professor and weight loss researcher at the University of Louisville. Yes, I know we all hate Louavull, but this is some good stuff despite the source.
This site features a bunch of different diets and weight loss programs to choose from, along with a library of articles, discussion boards, and access to professionals. You can get weekly meal plans and support of chatting with others.
This site utilizes meal plans based on those in clinical weight loss research, about 55% carbohydrate, 15% protein, and 30% fat. It has the same components as the site above, while also including coping strategies and skills.
Based on the same points system as traditional Weight Watchers, this site includes a points database of over 27,000 foods in addition to the usual components. While the weekly meeting is not included in the online only version, it can be added if you want the in-person accountability.
Of course, your trainer is only too happy to keep you accountable on the diet side during your workouts. We live to nag !
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News of the Month |
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 Star of the Month is Jeanne, who re-scheduled her sessions so she could do 3 hours of volunteer work and Zumba Gold before her weight workout. After the first time, she said "I hope I harden up soon." She has.
NaMo lost another 4.25 inches, 2% body fat, and 7 pounds since her last assessment.
RP lost 8 inches during his first stint on BioMetrics; he looks so good that his fiancee AP decided to try it.
SB learned a lot about food issues during his 2 week HHHI stay; lets hope a week of deer hunting with the boys doesn't chase it all away. Meanwhile, DB gave hope to the female HHHI attendees that they could look like her afterwards.
SMc is looking leaner every time she comes in.
Special K is moving out to the suburbs and will not be around as often to mediate political and other discussions between SM and Trainer Mike. Of course, the customer is always right -especially in this case.
Healthy Habits is now on FaceBook. You are all invited to be friends, and hopefully fans. In fact, it would be a big help if you would. Please click here to sign up. There will soon be a blog to follow as well as other items.
Quote Corner:
HF: " Whole Foods has a black grape called a California Grape that is better than chocolate."
JW: "It's only been a few workouts but I already feel better."
DW: "Someone is going to have to help me brush my teeth after this."
LM, when told exercise burns calories: "Burns is right."
Welcome new clients JW, AP, and RL. Welcome back DW. |
| Specials for Christmas 09 |
OK, I think it's a little early myself, but you know you're starting to think about Christmas, so here are some gift certificate ideas to make gift giving a little easier:
12 Days of Fitness
This popular package from last year returns. Get 12 half hour personal training sessions for $360, a $48 savings. Can be used anytime in 2010.
Exercise 101
Give a deserving student a "scholarship" to one of our small group classes. It's a good way to get someone into exercise. A once a week class is normally $92 for the month; in December, you pay only $80. The certificate will be good throughout 2010 for any class that makes.
Fitness Assessment with Personal Exercise Plan
Don't need a trainer on an ongoing basis, but do need one to get started the right way? Try this: a fitness assessment to determine where you are now, a goal setting discussion to see where you want to go, and then a professionally-developed 3 month plan of exercise to get you there. Normally $200, it's only $150 in December. Can be used anytime in 2010.
BioMetrics
Add BioMetrics to any of the above for only $175, $25 off the usual price. Also good anytime in 2010.
Call Mike at 684-1607 for information.
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Mike Ross-Spang
Healthy Habits
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