March, 2010 Vol 3, Issue 3

Healthy Habits

 Healthy Habituator
All the Fit News to Email
Greetings!
Healthy Habits FitnessAt Healthy Habits, we help people who are frustrated, unsure, bored, or otherwise unsuccessful achieving their exercise and/or weight management goals. We 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 at 684-1607 for a free consultation or trial workout. 
In This Issue
SUCCESS in Weight Control
News of the Month
Spring Fitness Special
Quick Links
SUCCESS in Weight Control
Frequent Habituator readers know that I talk about weight loss often. That is because most of our clients want to lose weight, most of our potential clients need to lose weight, losing weight is difficult, and keeping it off is even harder. The SUCCESS formula has been derived from the
habits of people who have lost a significant amount of weight and kept it off for over a year.

Selections
Choices are critical. Choose carefully which diet to try, which foods to eat daily, how much to eat, what portion size is appropriate, which liquids to drink.

Unplug yourself from the TV
Successful weight managers watch TV for an average of less than 10 hours a week. If TV is not your problem, what other sedentary activity is? Gaming? Web surfing? Reading?

Commitment
Managing weight is a lifetime commitment. Relapses will happen. Commit to the long term.

Calories
Limiting calories is the bottom line, so be sure the calories you eat are high-quality - lean protein, healthy fats, complex carbohydrates, nutritious low calorie liquids.

Exercise
Successful weight managers exercise for 1 hour a day.

Schedule
Make appointments with yourself to exercise, eat 5-6 small meals a day (preferably earlier in the day), watch your high priority TV shows only, and do the other things needed to support your new lifestyle.

Self-Monitoring
Weigh in weekly in the same circumstances. Keep a record of eating, exercising, TV time, and any other activity that supports your new lifestyle. Have someone else (trainer, coach) reveiw those logs regularly and keep you accountable. Yes, it is a pain but it works!

These are the factors that have been PROVEN to work. So lets get going!
News of the Month

Healthy Habits Fitness Star of the Month is FLeff. With hip replacement impending, she stepped up her training schedule and focused on functional exercises to help her cope with the operation. Her therapist complimented her on both her physical strength and attitude, which Trainer Gaye has always appreciated as well. We miss FLeff and hope to see her back soon. You go, Girl!

 
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. By the way, our blog page is now up and running on the website, or you can also follow our blogs on FaceBook.
 

Quote Corner:
 
DB: "You can put that exercise on the WND list - Will Not Do"
NaMo: "It's not ... huff puff ... that ... huff puff ... hard" 

Welcome New Clients Al & EL, BB, WF. Welcome back BT, SV, JF and MattP.

 Spring Fitness Special
Spring is here, it's tax time, NCAA (and NIT) basketball tournament, yardwork, the Masters ... I get it - you're busy. But you can't forget about fitness. How about doing twice as much in half the time? Yeah, I said that. If you've been working out on your own, chances are you haven't pushed yourself too hard or you haven't set up an optimum program for yourself. If you haven't been working out, then 30 minutes will be a great start for you. So, here's the plan:
 
     10 half hour sessions with a Healthy Habits trainer for only $300 - that's $1 a minute!
 
We'll design personalized workouts just for you. You'll work really hard, you'll learn a lot, and you'll save time and money. Of course, you can watch TV while working out - at least, the TV can be on in case you get a second to glance at it between exercises. What's the catch? You have to use up all 10 sessions by May 15.
 
Don't forget our March Madness special: From now until the end of March, new or inactive clients can get $10 off our normal hourly rate ($60) when training on weekday afternoons between 1 and 4 pm. You pay only $50 during this March Madness promotion. Plus, we'll continue our special pricing on the BioMetrics 6 Week Eating & Exercise Plan - $175 instead of $200. 
                    
                                       Call Mike at 684-1607 for information.
Mike Ross-Spang
Healthy Habits