| April, 2010 | Vol 3, Issue 4
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Healthy Habituator
All the Fit News to Email |
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| Greetings! |
 At 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. |
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SUCCESSful Meal Planning
| Last issue I introduced the SUCCESS plan for weight control. The second S in SUCCESS is for Schedule, and this article is about scheduling meals.
First, it may help you to understand the schedule you are currently following. Take the time to make a daily list, for 1 whole week, of the times you wake up, go to sleep, and eat your meals/snacks. (If you're going to all this trouble, you might also list what and how much you eat at each meal/snack, but that would be for another purpose). If your daily schedule is pretty routine, you may not need a whole week. Then, look for big gaps between meals/snacks and think about ways to eat something in those gaps.
Second, make a plan for each day for eating within 1 hour of waking, and every 3-4 hours until you go to bed, leaving a couple hours between your final meal/snack and bedtime. Plan out when you'll eat your 3 meals, and when you'll eat your 2-3 snacks. You may also need to plan what you'll eat and how to make it happen - you may need to keep some food items in your desk or car. Eat on schedule even if you are not hungry. The point is to train (or re-train) yourself to eat on this healthy schedule.
It may take a while to get used to this plan, but research shows that eating regularly on a healthy schedule is a key to weight loss. It keeps your metabolism up and prevents you from getting so hungry you'll eat anything in front of you.
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| News of the Month | |
 Star of the Month is Marci. If you read the Commercial Appeal, you'll know why. She was the featured "Success Story" in the April 12 issue, having lost 18 pounds so far this year. Click here to read the story.
MelMc, when given her choice of exercise rooms, took the one with the best TV. Go Figure! JFo has done well enough that she was asked to be the Success Story, but didn't want the pub. That's all I'm gonna say so I don't get into trouble. Any more trouble. Trainer Gaye displayed her old PE teacher skills with KDF's daughter Haley one day.
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.
Our blog page is up and running on the website, or
you can also see them on FaceBook.
Quote
Corner:
LR: "I had Lunge Legs all last week."
NaMo: "I'm done with that one!"
MatPat, after eating a Kashi bar: " I feel all proteinated now!"
BB: " I started BioMetrics. It doesn't even feel like a diet."
BB again: "You mean we're not going by my rules?"
Welcome New Clients KJ, MMc, BDC, RW.
Welcome back GenS.
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MAYbe a group exercise class is what you need?
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May is Group Exercise month at Healthy Habits. If you are looking for a small (4-6 people with 1 trainer) group fitness class, or a low cost exercise opportunity, check out these options: TU 6 - 7 pm , WED 6:30 - 7:30 am, FRI 6:30 - 7:30 am, SUN 10 -11 am Join one or more of these classes for only $15 per session through the end of May, $5 off the regular price. Call first to reserve a spot and remember, the first class is always free! If a bigger group is more to your liking, and you want to be outside in this beautiful weather, we will be hosting a Boot Camp in our backyard starting May 25, conducted by Fitness Inspiration Inc. For information, click here. And, our April special continues if personal training is more to your liking:
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. You have to use up all 10 sessions by May
31.
Call Mike at 684-1607 for
information. |
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Mike Ross-Spang
Healthy Habits
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