Open Thanksgiving Morning 6am-10:30am for YOU!!
Rise early and burn off the Turkey Dinner beforehand!
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The Holidays are nipping at your feet, the football chip and dips are upon us, and you must be wondering to yourself-
"HOW DO I STAY IN SHAPE AND KEEP THE WEIGHT OFF? "
November's Newsletter is dedicated to keeping you on track through the rush of the kids, family, and traveling in hopes to make sure
you stay accountable to you and your health!
Scroll through to find tips for making wise dietary holiday choices, adding extra cardio to your routine, and reducing stress, all in conjunction to stave off the turkey belly! |
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New Studio Software! |
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Many of you have already noticed that your trainers no longer pull out a binder when scheduling your appointments.
We have switched over to a new software which allows online scheduling!
Clients and non-clients can now create a login name to:
- view your schedule
- purchase sessions, gift cards, and other products
- view purchases you have made
- request appointments.
Additionally you may cancel appointments online!
However, with this ability we are changing our cancellation policy to require a 24 Hour notice. (This will apply to existing and new clients, and will apply to all methods of cancellation.)
You are still welcome to call us on the phone to cancel your appointment. The new cancellation policy will go into effect on Monday, November 5th, 2007, so that we can ensure that all of our clients are aware of the new policy.
You will start to receive email confirmations for all transactions that you make.
We hope that you find this software accommodating and beneficial. If you have any questions please speak with Meaghan or Christy. |
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How to Dodge the Holiday Stress |
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 The holidays are here and, don't worry...I won't abandon you in your time of need! Using these exercise and health strategies, you can reduce holiday stress and deal with shopping, family visits and those sleepless nights you'll spend putting together complicated toys for the kiddos. Before you completely lose it, find out how to squeak through the holidays unscathed.
Hit the Gym
I know...seems like all health and stress articles talk about beating holiday weight gain, but forget about that...this is about you and sanity remaining on speaking tersm. The gym is your only escape. You can strength traing, run, and kickbox your way to a stress free day. Ahh..sounds impossible. Go. Now.
Lift Weights
Lift weights. Yes, resistance training helps you build stronger bones, but, what about carrying all those shopping bags? And pushing through those manic crowds at the mall? And hanging off the ladder while hanging lights on your house? There are a myriad of holiday scenarios that will require muscle, so choose something that fits your fitness level and schedule.
You may not be crazy about cardio but, during the holiday season, it can have many benefits. Cardio exercise is proven to increase those feel-good hormones which help reduce stress, plus you'll help maintain your weight! Bonus: When you need a break from the family, it gets you out of the house and helps you re-locate yourself to a place far, far away.
Yoga is fabulous for flexibility, but did you know that it's also great for preparing your mind for the inevitable: your mother's annual guilt trip? Yoga helps center your mind, thus strengthening your guilt deflectors. Mom won't know what hit her when she says, "I worked on this pie for hours, but I'm sure your dessert is much better," and you smile benignly while standing in Tree Pose.
Cook--And Make It Healthy
The cook has the hardest job during the holiday season; stuffing the turkey and making that ubiquitous green bean casserole. Keeping everything healthy will help you control calories and it will also make you feel better--heavy, fatty foods can make you tired and cranky. Bonus: Who is the one person excused from all family conversation? Get your butt in there and start cooking something.
Shopping is exhausting--and great exercise! The endless walking and hours of browsing can help you get a little exercise in, even when you're too busy to think.
Water. It does so many things for you, but what you need to concentrate on right now is energy. Being dehydrated makes you tired and cranky, so drink up all day. Remember that alcohol can be dehydrating--if you drink (and you know you will), have a glass of water between each drink to keep you sober and hydrated (and help avoid a hangover). Note: Make sure you're near a bathroom.
Saying no is an art form and during the holidays, there's no better gift you can give yourself. Your first priority should be taking care of yourself--if you don't, nothing will get done. Make priorities and decide which functions you must attend, which tasks you can delegate to the spouse or kids and then say no to everything else.
Written by Paige W./About.com |
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Peak Pilates MVe Fitness Chair now at Fitness Together!
An evolved version of the original Pilates Chair, the MVe Fitness Chair is now available in private one-on-one personal training sessions!
A fresh and fun workout,
the MVe Fitness Chair
re-energizes the body and mind while providing a stage for countless exercises and variations. Highly effective at increasing flexibility, strength, balance and coordination, the MVe Fitness Chair utilizes spring tension, which provides resistance, assistance and support, and may be increased or decreased according to the exercise goal and student's ability.
This simple device may be used with beginners or to challenge the most advanced athlete! |
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Have Fun AND Stay Fit With Your Children! |
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"If you want your children to be more active, you have to get more involved! Get your kids in the habit of exercising and keeping themselves healthy. The earlier you start with them, the better," says Kelly Huggins, a certified personal trainer and owner of Fitness Together in Sandy Springs, Georgia. "My twins, Abbey and Tyson, help demonstrate a few exercises kids like. They can be done in the yard, the park and even at home."
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Tips for Preventing Holiday Weight Gain |
Begin your day with a substantial breakfast that includes protein. Protein takes longer to digest and helps you to feel full for much longer.
Never arrive to a party on an empty stomach. Eat a small salad or other low-fat snack before leaving.
 Sugar cravings is on the rise around the holidays so you consume more sugary carbohydrates which make you crave more sugar. To avoid this vicious carbohydrate craving cycle, eat foods that are low on the glycemic index. By consuming only complex carbohydrates, the cravings will disappear and satiety levels will rise.
 Never drink alcohol on an empty stomach. Always have food with your drink.
Aim at eating skinless white-meat turkey instead of dark meat.
Above all try to maintain a nutrition journal where you write everything down. Most of you will be surprised at how quickly those little tastes and bites add up to an extra 500-1000 calories per day. Three holiday cookies each day for a week equals 1.5 extra pounds. |
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Tips for Healthy Cooking During the Holidays
Cook the stuffing outside the turkey. It contains fewer calories and fat than stuffing cooked inside the bird
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Serve items very low in calories and fat, such as a fresh fruit salad or steamed vegetables topped with lemon juice and herbs
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Substitute baked potatoes instead of candied yams
Top veggies with light margarine or reduced-fat sour cream instead of butter
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Serve an apple pie topped with fat free frozen yogurt instead of pecan pie
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If you will be eating sandwiches, use mustard instead of mayonnaise
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Serve pretzels and low-fat snack mixes instead of potato chips | | |
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