February, 2011 | Vol 4, Issue 2
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Healthy Habituator
All the Fit News to Email |
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Dear Reader
|  Since 1990, we have been helping people with their fitness goals all year long, and we can help you too.
If you, like many people, have started to flounder in your efforts to lose weight and/or get in shape this year, give us a call. We would love to help you get back on track. At Healthy Habits, 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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5 Tried & True Tips To Lose Weight And Keep It Off
| These tips are not sexy, not new, not the latest, but they are the greatest, and they work - if you use them consistently.
1. Move More, Watch Less
Successful weight losers exercise daily for up to an hour. They have time to do that because they average only 10 hours of TV watching a week. Even if you have to do it in short bursts, get your exercise in every day.
2. Spread Your Calories Throughout The Day
Eat breakfast, and then eat every few hours afterward so that you eat 5-6 times each day. That keeps you from getting too hungry, and you avoid all of the temptations that come with that starved feeling. Also, it keeps your metabolism up since you are digesting food all day.
3. Re-Train Yourself
Our sense of portion size is all messed up. Learn what true portion sizes are and how to estimate them. Use your hand: 1 cup = 1 fist, 1 meat = 1 palm, 1 cheese = 2 fingers, 1 oil = 1 thumb tip. Also, re-train yourself to eat slowly. You'll enjoy your food more and feel full sooner.
4. Fill Up On Fiber
Foods that are high in fiber are generally low in calories and fat, have larger portion sizes, fill you up quicker, slow digestion, stabilize blood sugar, and control hunger. Examples of these foods include fruits, vegetables, beans and soups. Try for 25-35 grams of fiber a day.
5. Watch Yourself
Keep track of your key indicators such as weight, calories and exercise. Weigh yourself once a week in the same circumstances. Monitor how your clothes fit daily. Chart your exercise daily. Keep a record of what, when, and how much you eat. Over time, these may be less necessary, but remember that most people underestimate their intake and overestimate their exercise.
Like I said, nothing new. Just the basics, proven to work over time. So, Just Do It.
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| News Of The Month | |
Stars of the Month are RM & JM, spouses who started BioMetrics and twice a week group classes in the Fall of 2010. Since then, RM has lost 32 pounds and 4 sizes, JM has not weighed but is using new holes on his belts, and his blood sugar and cholesterol numbers have returned to normal levels. RM enjoys shopping for new clothes and JM enjoys his friend's compliments about looking leaner.
Special "Wounded Warrior" awards go to PatB, DG, MelMc, and WR.
PatB has continued to workout despite mysterious back trouble.
DG broke her kneecap in a fall at home, but continued to come in for upper body workouts despite her cast. She and husband JG are doing more than their share lately to stimulate the medical economy.
MelMc developed wrist cysts that caused her some pain, but she's back anyway.
WR was T-boned by another car but only missed 1 workout despite being very sore.
CG has lost 8.5 pounds in her first 3 weeks, and both her rings and her clothes are loose.
BR impressed his grandkids by letting them punch his rock-hard abs.
RLP has lost 10 pounds in her first 3 weeks of exercise and her own diet efforts.
Quote Corner
JenW called Trainer Mike to say: "Tell me to get on the treadmill." Done and done!
SB: "I want to get the maximum benefit from your presence."
Trainer Gaye: "Are you tired?"
CG: "When I came in today, I was 73; now I'm 81!" Yeah, I'd say she was tired. But still game!
Welcome new clients: JRiv, RLP, CL, and RW & PW.
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.
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Partner Training Special
| February is Heart Month and includes Valentine's Day, so it only seems right to offer a special on Partner Training, where 2 clients share 1 trainer for the same session. Great for married couples, close friends, golfing buddies, or even 2 complete strangers (we may be able to match you with someone.) Since it's 2011, the special will be 20%  off any package for new clients, and 11% off for current clients. These prices are available until the next newsletter (approximately mid-March), and the sessions purchased must be completed in 2011.
Here is the comparison for in studio training:
6 pack 12 pack 25 pack
Regular price $528 $1032 $2100
Current client special $470 $918 $1870
New client special $422 $826 $1680
These are total prices; partners paying separately will each pay half of the prices listed above. For in home training, call for prices since a travel charge will be added to the above.
As an extra bonus, we'll do a free trial workout for you both so you'll know what you're getting into before buying.
But wait, there's more! Either or both Partner(s) can get a BioMetrics plan for our best price of $150 each no matter which package they purchase.
Call Mike at 684-1607 for information or registration.
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Mike Ross-Spang
Healthy Habits
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