Fuzion Fitness Newsletter
 FUZE NEWS                                 NOV 09

Megan After May 2009

Holiday Gift Cards
 
Fuzion offers personalized holiday gift cards for sale through Dec 24th.
 
Gift Card 
 What a great gift for a friend or a loved one! 
 
The gift of health
and fitness is ALWAYS appreciated
 and there is no place better to train than Fuzion Fitness where you can "sweat in style"
 
Available in any denomination. 
 
October WINNERS!
 
Stacey Asheim
-Fitness test winner-
Stacey received the most 1st and 2nd places in all of our contests for OCT and get 1 free case of Protein drinks. 
 
Gail Anderson
-Referral winner- 
Gail referred the most people to Fuzion in Oct because she knows we are the BEST! Gail receives 1 free personal training session + $50 towards anything we offer.
NOVEMBER
CONTEST
 
-Fitness test winner-
Will receive a stylish Fuzion stainless steel water bottle and fitted T shirt
*cannot win 2 months in a row* 
 
-Referral winner-
 
Will receive $100 cash for most referrals given to Fuzion
*must be at least 2* 
Welcome new clients 
 
Kara Goldman
Shawn MacMillan
Becky McHolland
Louise Peitz
Heather Singer
Laura Tischler 
Seth Wasserston
Plyometric training with
Chelsea Peitz
 
Featured on Phoenix body, Mind, and Soul magazine

Phoenix Mind Body Soul

Custom Stylish
T-Shirts are IN!
 
For those of you who were waiting for a t-shirt or just want one now, we got em... 
 
Only $14.99
Greetings!
 
As we approach the end of the year and holiday season its gets very important to stay on top of your fitness.  These are the months that can make or break your progress and determine whether or not you will continue to move forward for 2010 or play catch up. 
 
You can still have fun and have your holiday snacks with the family, with a plan of attack you can make the right choices and come ahead.  Read on to learn more about good tips on what to do.
 
New advancements with Fuzion
 
2010 brings on exciting changes: 
  • Online Scheduling
  • Online Purchasing
  • Fuzion in the Media
  • More nutritional products
  • More classes
  • More RESULTS!

Stay tuned!

Who's Pushing Food Your Way?
 
Many of my clients have this problem: Moms, dads, brothers, sisters, husbands, husbands, and wives will always push food on them. I tell them exactly what I'm telling you: Acknowledge these behaviors. Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook for you without sabotaging your health and happiness.  
We count on the people closest to us to support us through thick and thin. The fact that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?
 
Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It's time to stop it for good.
 
Pushing Back
Confronting someone you love isn't always easy. Sometimes people will hear you and be able to change their behavior, but often their behavior has more to do with their own need for approval than with your need for support. No matter what the response, you need to be firm and hold your ground. At the end of the day, your health is your responsibility. Some relationships may not remain intact during big life transitions, but you will form healthier ones that reflect your new lifestyle.
Denise Baker, Premier trainer Fuzion Fitness
HOW TO BEAT THE TYPICAL HOLIDAY 3-7 LB WEIGHT GAIN 
  
Have you heard the saying, "If you fail to plan, you plan to fail?"  Well it's true, so this holiday season make your game plan to get through the holidays without gaining those unwanted pounds!  Here are some ideas to make that a bit easier:  
 
Keep a food journal.  This will track of how many calories you are taking in. This also might deter you from overeating.
 
Keep an exercise journal. This can help you stay motivated by making daily exercise goals for yourself and keeping track of what you have accomplished. You can compare it to the food journal to see how many calories you have taken in and how many calories you have burned through your exercise.
 
Set realistic goals.  Strive to maintain your weight through the holidays and understand that excessive weight loss may be slower during the holidays but can certainly be achieved.
 
Do not deprive yourself.  There are many tempting foods and you should not deprive yourself. Make sure that you can enjoy the moment of splurging, and then return to your original preparation plan. Regaining control and getting back to your regular eating style and workout schedule is what is important. Feeling guilty will only weaken your motivation and prevent you from being active.
 
Be informed.  Below are some popular Thanksgiving food and drinks:
  •  Eggnog, 1 cup serving, 342 calories 18 grams of fat 
  •   Cranberry sauce, 1 slice, 1/2-inch thick, 86 calories 0 fat 
  • Stuffing, 1/2 cup, 178 calories 8.6 fat  
  •   Dark meat turkey, no skin, 3.5 oz., 187 calories 7.2 fat 
  •  Gravy, 1/4 cup, 30 calories 2 fat 
  • Homemade pumpkin pie, 1/8 of a 9-inch pie, 316 calories 14 fat
  • Homemade pecan pie, 1/8 of 9-inch pie, 502 calories 27 fat 
  • Brussels sprouts, plain with salt, 1/2 cup serving, 31 calories 0 fat
  • Carrots, plain with salt, 1/2 cup serving, 26 calories 0 fat  
 Often people become frustrated because they don't have a plan and fall into the typical holiday spirit of over indulging and say they will just resume proper eating habits and exercise after the first of the New Year.  This mentality is a shame because it causes one to fight so much harder and requires so much more time and effort unnecessarily.  A little intervention and proper planning (as well as appropriate food choices) now will go a long way to keep you on track to meet all your healthy lifestyle goals.
 
Shannon Smith, Trainer Fuzion Fitness
One body part you CAN train every day....ABS
 
Start with:
                        50 crunches
                        25 sit ups
                        25 bicycle Kicks
                        1 minute planks
 
Do 3 sets with only 1 minute rest after each set. 
You can do these as a daily reminder to keep your holiday eating in check.

Shannon Smith, Trainer Fuzion Fitness