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| 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. |
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Wisdom is knowing the right path to take...
Integrity is taking it.
M.H. McKee |
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Greetings!
I want to thank all our clients for a great first year in the FFI studio. Through out the year we made improvements and added new classes. We have a great team and we look forward to helping you reach your health and fitness goals this coming year. Read on to see how you can stay fit over the holidays and try out the crab dip recipe. Take some time to review the new classes and ways to save money with some of the FFI Refer a Friend programs.
Come to our Open house on Saturday, January 8th 10-4pm and Sunday, January 9th 12-4pm and take a free mini-class, enter our raffle, enjoy some healthy food, have your blood pressure and body fat analyzed, and learn what is happening at Fitting Fitness In this new year.
We do have Gift Certificates available online and at the Studio if you want to give the Gift of Fitness to someone you care about.
Happy Holly Days! |
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Stay Fit During the "Hazardous" Holiday Season
The holiday season can wreak havoc on even the most disciplined exerciser. Most Americans experience an 11-pound weight gain between Thanksgiving and New Years. Don't let that be you! How can you keep up with your exercise routine during the busiest time of the year? Stay on Track The key to staying on course with an exercise routine during the holidays is to have a strategy ahead of time. Plan what kind of exercise you will do and when you will do it. The following are some strategies you can use to keep things on track. Get Up Earlier If the days seem to be filled with more and more activities, then maybe you need to get up a half hour earlier to fit your exercise routine in. Even rising 15 minutes earlier to do some cardiovascular exercise will give you a boost of energy and get you motivated for the day. Walk - Walk while you are waiting at the airport. You need to get to the airport at least an hour before any domestic flight. Use that time to walk around the terminal.
- If you are traveling by car stop every few hours and walk briskly for 5 minutes. You will feel more energized and increase the circulation in your legs.
- Walk the mall. You know you will be shopping anyway. Park further away from the door than you normally would. Park at the end of the mall so that you have to walk the length of the mall to get where you want to go
Plan special activities with your family.
Outdoor activities - Sledding - Everyone likes to go sledding no matter how old you are.
- Snow shoe - If you don't own the snow shoes you can rent them. Some of the cross country ski areas rent snow shoes as well as skis.
- Build a snowman.
- Have a snowball fight.
- Walk (instead of drive) around the neighborhood to look at the holiday lights.
Indoor activities
- Spice up your exerise program with Interval Training
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If you usually do some form of cardiovascular exercise (walking, stationary bike, elliptical) then add some resistance training with dumbbells or a resistance band to your exercise program.
You can keep your exercise program on track with a little planning. Of course if you stay on track with exercise, don't let your eating sabotage your efforts. You will need a strategy for all that holiday food as well. |
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2011 Fitting Fitness In Preview
 We have added new classes and new trainers. Check out below to see what's new at FFI in 2011.
Open House
We will be having an Open House on Saturday, January 8th 10-4pm and Sunday, January 9th 12-4pm. Click here to see the schedule of mini classes and sign up to reserve your spot. Come and try out a class you have been wanting to attend. Food will be provided by Pasture House Market. Ways to save money at FFI:- Refer a friend to Personal Training (3 sessions) and receive a $25 FFI Gift Certificate.
- Refer a friend to one of our classes and receive 10% off your next registration.
- Come to our Open House and use the 10% off coupon to register for your next class.
New Class Offerings
Cardio Blast - Saturday morning Cardio Blast will focus on a fat-blasting, cardiovascular, interval workout along with strength training. These intense, fun workouts can be modified to fit your fitness level and ability.
Saturday morning Yoga - Kirpalu Yoga with certified yoga instructor Vera Moshkevich. Balance yourself physically and mentally while developing strength and flexibility. This yoga class will meet on Saturday mornings, starting January 15. Be an Awesome Teen - Build your Best Self - This 4-week class for teen girls is offered through Emerson Hospital focuses on developing the mind, body, and spirit. Held at Fitting Fitness In studio, Be an Awesome Teen runs for 4 weeks and will include fitness, yoga, nutritional counseling and Life Coaching. Presented by Holly Kouvo, Jan Stewart, Leadership and Career Coach, of Emerge, and Karen Scibinico, certified yoga instructor, of Circle of Stones Yoga Studio
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Hot Crab Dip
Worthy of a Special Occasion 
Serve warm with melba toast or pita chips
Ingredients:
- 1 cup fat-free cottage cheese
- 1/2 teaspoon grated lemon rind
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 1/2 teaspoons Worcestershire sauce
- 1 teaspoon hot sauce
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 garlic clove, minced
- 1 (8-ounce) block 1/3-less-fat cream cheese, softened
- 2 tablespoons chopped green onion
- 1 pound lump crabmeat, shell pieces removed
- Cooking spray
- 2 tablespoons grated fresh Parmesan cheese
- 1/4 cup dry breadcrumbs
Preparation:
· Preheat oven to 375°.
· Combine first 9 ingredients in a food processor; process until smooth.
· Combine cottage cheese mixture, cream cheese, and onion in a large bowl; gently fold in crab.
· Place crab mixture in an 11 x 7-inch baking dish coated with cooking spray.
· Bake at 375° for 30 minutes.
· Sprinkle with Parmesan and breadcrumbs. Bake at 375° for 15 minutes or until lightly golden.
Nutrition Information Yields 20 servings (serving size ~ 3 Tbsp) Calories: 63 Fat: 3.1g Protein: 6.8g Carbohydrate: 1.9g Fiber: 0.1g, Cholesterol: 30mg Sodium: 264mg Calcium 29mg source: Cooking Light |
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If you have friends or colleagues that you believe would enjoy receiving this newsletter, please click on the "forward email" link at the bottom of this page.
Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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