| Find Us! Follow Us! View Us! | 
 |
| 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 |
What you get by achieving your goals is not as important as what you become by achieving your goals. Zig Ziglar |
|
Fitting Fitness In™ Awards | |
|
|
Greetings!
Start off 2012 with renewed enthusiasm for your health & fitness. Come to our Open House this weekend and see how Fitting Fitness In™ can help you accomplish your Health & Fitness goals. There will be a raffle to win and fun classes to try out. Check out the Quick Links to classes on this newsletter to see which class is the right fit for you.
We recently found a very good visual presentation on YouTube by Dr. Mike Evans, 23 and 1/2 hours: What is the single best thing we can do for our health?
In it, he visually shares what our FFI clients already know and are doing. If you or your friends and family aren't doing this because you don't know how or want some motivation ... we can help!
Congratulations to Stephanie Hebb who won the "Get In The Habit Now" raffle at FFI. Stephanie (who attends the evening Fusion Fitness Class) has won a one-on-one personal training session with me and a $25 FFI Gift Certificate.
During the winter months I use my crockpot more. It is nice to come home and have dinner already made. On a cold winter day try our Sweet Potato Chili recipe below.
Click to . |
|
|
Diet is a Four Letter Word. Don't Do it!
Everyone seems to go on a diet the first of the year in order to lose weight. You may lose some weight while you're on the diet, but you gain it back as soon as you stop. Learn how to eat smart all year round and not only see the weight fall off, but stay off. I'll give you tips on what to eat and when, to lose weight and keep it off.
Let's start with breakfast. If you want to lose weight you need to eat breakfast, preferably within 1 hour of waking up. Breakfast jump starts your metabolism.
Each of your meals should contain of a lean protein, a starchy carb and a fibrous carb. These types of foods put together make a highly "thermic" meal. What does that mean? Well, a highly thermic meal is one in which your body burns a lot of calories digesting it.
Some lean proteins are: fish, chicken, turkey, non-fat dairy. Some starchy carbs are: whole wheat pasta, Sweet Potato, Rice, Oatmeal. Some fibrous carbs are: asparagus, cucumber, peppers, most of your vegetables.
You want to make as many of your meals as "thermic" as possible.
You also want to eat every 3-3 ½ hours. Think of it as feeding your metabolism. Visualize your metabolism like a fire in the fireplace. When you feed the fire wood (or your metabolism food) it burns at a higher rate. If you don't put any wood on the fire for many hours it dies down until you put on more wood. Your metabolism is the same. If you eat every 3 hours your metabolism never dies down and you burn calories at a higher rate all day long.
This is how you can eat regular foods and still lose weight. Now you notice I didn't mention any sugar in the components of a "thermic" meal. You definitely need to reduce the amount of sugar you eat to lose weight. |
|
Fitting Fitness In™ Open House 2012
Jan 7, 10am-3pm
You're invited to the 3rd Annual Open House at Fitting Fitness In™ Studio. There will be free mini-classes: Boot Camps for Women, Fusion Fitness, Pilates, TRX (two new classes from Power of Movement), and a Nutrition Seminar (where you can learn how to eat to speed up your metabolism) .We will conduct health screenings for blood pressure, BMI and body fat analysis. Enjoy some supportive foods and find out that eating healthy can be delicious, too! Win a great prize in our free raffles!
Save $ on your next class or Personal Training session. Use a 10% off Open House coupon and save on any classes that you register for at Open House. Go to the FFI online store to sign-up for a mini-class or two to help you decide which class is right for you. Pre-register today to reserve your spot. |
|
Pilates and TRX at FFI
with Power of Movement
 Resa Mahoney from Power of Movement will be teaching Pilates and TRX classes at the studio starting on January 9th.
Pilates will be on Mondays & Wednesdays at 6pm and TRX will be on Wednesdays at 7pm.
Come and try Pilates or TRX at the Open House on Jan 7th. To register for these classes click here. |
|
Sweet Potato Chili
~ 'Tis the season for slow cooker cooking! ~
Servings: 6
Prep Time: 15 min
Slow Cook: HIGH (6 hours) or LOW (8 hours)
Ingredients
Preparation
-
Coat slow cooker bowl with nonstick cooking spray. - Layer sweet potatoes, onion, green pepper, garlic and pinto beans in slow cooker.
- Combine tomatoes, chili powder, cocoa, cumin, salt, cayenne pepper and 2C water in a medium-sized bowl. Pour over vegetables.
-
Cover and cook on HIGH for 6 hours or LOW for 8 hours. - Stir cilantro into chili and serve over brown rice.
Nutrition Information
6 servings
per serving: 261 calories, 9g protein, 53g carbohydrates, 2g total fat, 0mg cholesterol, 651mg sodium, 19g fiber
|
|
|
|
|
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™ |
|
|
