| Join Our List |
 | |
|
Dear Friends,
It's been a beautiful fall in the Washington, DC area and I hope that you had many chances to play in the sun. As you know, both sunlight and exercise are great stress-relievers. Taking care of yourself and your health is especially important when external stresses continue to rise.
In this issue, you will learn about staying healthy in a sick economy, how to correctly perform the most popular lower body exercise, how to prepare comfort foods and not pack on the pounds, and what MFC has been up to this fall!
Happy Thanksgiving, Happy Holidays, and Happy New Year!
Best in health,
Danielle
Owner, My Fitness Coach, LLC |
| DAILY LIVING: 5 Ways to Save Money on Fitness |
|
|
Don't Let the Economy Keep you from Reaching your Goals
1. Rent workout DVD's on Netflix (or wherever you get movie rentals).
If you're not currently subscribed to Netflix, check it out. There are multiple levels of membership and you can join for as little as $13 a month. They have hundreds of workout videos, including Pilates, cardio, kickboxing, strength training, yoga, dance, and many more. You can keep them as long as you'd like. Another benefit is that many of these videos have been reviewed by other members, so you won't waste time on the bad ones. It's a great way to keep your workouts varied and to prevent plateaus!
2. Find a group exercise class.
Take another look at the exercise class schedule at your gym, rec center, or local yoga/Pilates studio (hint: I am teaching 2 Pilates classes in Arlington--see below!). Also, if your company or condo has a fitness facility, use it. The social aspect will keep you motivated and the cost is usually little to nothing.
3. Purchase some home equipment.
Resistance tubes, dumbbells, medicine balls, balance discs and kettlebells are affordable and can easily be stored or transported. Use your workout DVDs or fitness magazines for exercise ideas, or have a personal trainer come in to teach you some basics that you can do on your own.
4. Get involved in sports or group activities.
Have you been thinking about joining a running group, volleyball team, dance class or just going on more hikes? Again, the social atmosphere will help get you motivated and you will meet like-minded people. Plus, when something feels less like exercise and more like fun, it is usually easier to keep doing it. Just try to avoid the teams that go out partying afterwards (or at least try to be reasonable in what you consume!). It will help your waistline and wallet.
5. Take advantage of group personal training, shorter sessions for half the price, and/or online training and coaching.
Luckily, My Fitness Coach offers all 3! Visit my website and click on "Rates" for more details.
|
| EXERCISE SPOTLIGHT: Squats |
|
|
The squat is one of the best lower body exercises around. While it is very basic, most people do it incorrectly.
When I am assessing a new client, I ask her to perform several squats. I give almost no instruction, and she does not know what I am looking for in particular. However, when she is done, I know exactly what muscles need to be strengthened, which need to be stretched and how to correct her form.
For example, many people squat as shown in the photo below. 
Notice that he is leaning forward too much, thereby putting too much weight on the front of his body. His quadriceps are probably overactive and tight. His heels are about an inch off the floor, and his back is slightly rounded out, meaning that he is not engaging his core/abdominal muscles. Also, his feet are turned out, indicating a tight IT band and weak adductor muscles. If squats are done repeatedly over time in this form (and especially with heavy weights), this individual is likely to experience some irreparable injury to his hip, knee, and ankle joints.
The next photo shows a squat done correctly.
His weight is distributed through the middle and back of his body. His knees are aligned over his ankles, his heels are squarely resting on the floor, his back is straight, feet are forward and straight, and he is using his arms for counterbalance.
The next time you are performing squats, do them in front of a mirror and ensure that...
- you are sitting back on your heels, sticking your butt out
- your feet and knees are in alignment
- you are pulling your bellybutton in towards your spine
- your back is straight, shoulders are down and you are looking forward.
Again, squats are a great exercise if done correctly. Also try them with dumbbells, on a Bosu, on one leg at a time, and as part of another exercise (i.e., squat immediately followed by a shoulder press). |
| RECIPE IDEAS: HEALTHY COMFORT FOOD |
|
|
When it gets cold outside, we turn to comfort foods--high in carbohydrates, calories, and sometimes fat and sugar. Here are some ideas to satisfy those cravings while keeping it healthy.
Macaroni and Cheese
Measure out 2 ounces of dry, wheat macaroni and cook until tender; drain. Top with 1 slice of Chipotle Cheddar Cheese (made by Sargento), microwave for 30 seconds, and then mix to coat pasta.
Other options to add to pasta:
--1 oz. of blue cheese and 1/2 oz. toasted walnuts;
--1 oz. of reduced fat feta, olives and diced tomatoes;
--1 tbsp. olive oil, minced garlic, 1 tbsp. grated, fresh parmesan and fresh parsley.
French Toast
Start with 2 pieces of 100% whole wheat or whole grain bread. On a small plate, spill about 1/4 cup of egg whites (available in cartons, or just break eggs and discard the yolk). Add 1 tsp each of vanilla extract and ground cinnamon and mix. Coat each side of the bread in egg.
Spray a frying pan or griddle pan with Pam, heat on medium-high for 1 minute, and then transfer bread. Cook until each side is firm and golden brown.
Topping Ideas:
--Lowfat, low sugar yogurt and fruit
--Lite or sugar-free maple syrup
--1 tbsp. honey and 1 serving (1 oz.) toasted nuts
--1 tbsp. lite chocolate syrup and 1/2 banana, sliced
Chocolate Brownie Sundae
Warm up 1 Vita Muffin chocolate brownie (available in health food freezer section of most grocery stores). Top with 2 tbsp. of frozen yogurt, 1 tbsp. of fat-free whipped cream, and 1/4 cup berries. |
| HOLIDAY GIFT CERTIFICATES AVAILABLE |
|
Know someone in need of guidance when it comes to fitness and nutrition? A personal training package may be the perfect gift. The Starter Gift Package consists of:
- three, 50-minute personal training sessions
- a fitness assessment
- 30 minutes of wellness/nutrition coaching
Cost is $250. Recipients must live in Arlington or Washington, DC (or be willing to travel to either place).
If you have other needs for packages, please email me! |
| ANNOUNCEMENTS |
|
|
WELLNESS COACHING TO BE ADDED TO TRAINING PACKAGES AT NO EXTRA CHARGE
Achieving your wellness vision takes more than just exercising a few times a week. Often, it requires a lifestyle change in which you work toward weekly goals in fitness, nutrition and stress reduction. My Fitness Coach now offers 1 hour of wellness coaching per month (or, 2 half-hour sessions every 2 weeks) when you purchase at least 6 personal training sessions.
NEW CLASSES: Pilates and Nutrition
Danielle will be teaching 2 Pilates classes on Mondays at Sun and Moon Yoga Studio in Arlington beginning in January. Drop in, sign up for several classes, or for the entire series.
Beginner Pilates: Mondays, 6:15 - 7:15 PM
Intermediate Pilates: Mondays, 7:30 - 8:30 PM
My Fitness Coach is also offering classes on nutrition, an educational grocery shopping trip, and a healthy cooking demonstration. Sign up for the series, or join us for the next shopping trip. Check MyFitnessCoach.biz for more details.
MY FITNESS COACH IS NOW ON FACEBOOK
Join the My Fitness Coach group and read the latest news, see new exercise photos and post your questions to the wall for a quick response from a pro. | |
|
|
|
