| Career Life Balance Radio |
| Tune in to hear Holly's Helpful Hints on Career Life Balance Radio (WNRI 1380 AM or online at WNRI.com)
on Friday's at 9:45am. |
| Holly Kouvo |
Owner of Fitting Fitness In™, Holly Kouvo is a certified personal trainer and group instructor through
AFAA and a certified nutrition specialist through AASDN. To learn more about Holly's background, read her bio. |
| Quote |
"When the past tries to dominate your thoughts let your dreams ignite your day."
Anonymous | |
| Greetings!
It is great to start the new year with new goals. Use the SMART method described below to achieve them. Jump Start your resolutions with our new Jump Start class. Try out our crockpot recipe for those cold winter days.
Look for next month's newsletter for information on our new Triathlon training class taught by Lorae McCall, our triathlon expert. |
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Is Weight Loss Your Resolution?
Be SMART about your Goals!
 When setting goals to achieve your weight loss use the SMART method to be Specific, make it Measurable, Achievable, have it Result- Oriented, and have a Time-Stamped deadline associated with it.
When we work with clients we usually set a 6 week goal. The goal consists of pounds lost and inches lost. Don't set goals too far out because you need some positive reinforcement along the way to stay motivated.
If you are just starting out, write down your measurements and your weight at the start. Measure your chest, waist, hips, thigh, calf and upper arm.
After six weeks on your exercise and diet plan, weigh yourself and measure yourself again and see the difference. A realistic goal for someone just starting out is 4-6lbs weight loss and 5-7 inches.
You need to be doing cardio 5 days a week and strength training 3 days a week to achieve that. Of course you should log your food too.
SMART - Defining Goals
Specific - specific goals stand a better chance of being accomplished.
Measurable- establish criteria to help you evaluate progress toward goal achievement.
Action-Oriented - This is the "how" of your goal. The road map to attaining your goal.
Realistic - Set goals that are challenging - yet possible!
Time-Stamped - Establish a deadline for your goal. |
Jump Start Your New Year's Resolution!
Don't lose momentum, keep moving forward with this Jump Start to Fitness Class. This four-week program is designed to help you jump start your fitness and weight loss resolutions.
When: Tuesday nights (January 13th - February 3rd) from 6:00 to 7:15pm Where: Swymfit at Harvard Ridge, 90 Swanson Road, Boxboro (you do not have to be a member to sign up) Cost: $197 per person
Space is limited to 8 people. Pre-registration is required.
Please click here for more information and to sign up for the Jump Start Class or call Holly at 978-502-8781. |
Crockpot Chicken and Vegetable Stew
1 medium onion, finely chopped 1 large leek, white part only, cleaned and sliced  1 8-ounce pack sliced mushrooms 8 ounces baby carrots 2 medium red potatoes cut into chunks 1 large stalk of celery, sliced 1 pound boneless, skinless chicken thighs 1 15-ounce can crushed tomatoes 1/2 cup fat-free, low-sodium chicken broth 1 bay leaf 1/2 tsp fresh thyme 1 small sprig rosemary
Coat bottom and sides of a 4-quart slow cooker with nonstick cooking spray. Place vegetables in the pot. Trim chicken thighs of excess fat and cut into pieces. Add chicken to the pot, followed by herbs, crushed tomatoes and chicken broth. Cover and cook on low for 7-9 hours.
Serves 4-6
Per Serving: Calories 271, Calories from Fat 46, Total Fat 5g (sat 1.1g), Cholesterol 94mg, Sodium 163mg, Carbohydrate 29.4g, Fiber 6g, Protein 26.9g
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Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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