Stay tuned for our next business venture launching this January - Fit for Work.

Fit for Work is dedicated to becoming the leaders in workplace wellness programs by providing guidance, inspiration and innovative fitness strategies.

Unfortunately statistics tell us that the average individual will gain 2-5 pounds over the holiday season. This is bad news, especially if left unchecked year after year. To ensure that Santa is the only one with a big belly this season try these tips & tools:

1. Exercise. Keep active throughout the whole month. Try skating, cross-country skiing, skiing & snow shoeing. Make this the season that you and the family try a new sport together. I also recommend that you walk every night after dinner. This will help bring the blood sugar levels down (crucial at maintaining an optimum metabolism) as well as help digest the meal and burn some extra calories.
2. Never go to a party hungry! Don't starve yourself all day to save up for the big feast ahead. This type of binging slows down our metabolism to a crawl. Instead, have some mixed nuts and yogurt before you head out, or a couple of hard boiled eggs. Just make sure that the snack is dominate in both protein and good fat to help keep you feeling full and satisfied.
3. Be aware of everything that you put in your mouth. I recommend that you start food journaling throughout the month of December. Research has shown us that we tend to eat less if we know we are writing down that bowl of chips in our food diary later on.
4. Plan ahead. If you know you are going to be running around doing errands and buying presents for loved ones all day (I will send you my list at a later date - you don't want to forget about your favourite trainer at Christmas!) then pack some healthy snacks and water. If you don't, then your stop at Starbuck's for an afternoon jolt of espresso & a snack to hold you over until you get home could cost you about 600 calories - and that's if you only order a non-fat latte and a blueberry scone! For some of you trying to lose weight, 600 calories is half of your caloric requirements for the day.
5. Allow for some healthy indulging. Bake your own treats, instead of buying store bought ones, using applesauce instead oil, Splenda instead of sugar, egg whites instead of eggs and evaporated skim milk instead of cream.
    

For the month of December any personal training
 package, group training pacakge or gift certificate purchased you will receive a complimentary 30 minute massage for Jade at the Zen Spa. This is my way of saying thank you for your continued support (and for your friendship!), as well as to help promote another small business here in the Tsawwassen area - The Zen Spa. Thank you to Jade for offering this amazing gift to all of my clients.

The count down is on for what I am hoping will be my biggest weight loss challenge to date. Last challenge there was 56 contestants and over $1100 in cash prizes to be won - and all just for losing weight! This time around contestants will partner up with a friend, spouse, family member, neighbour, or whoever they want and lose the weight together. The winners will be determined by which team losses the most percentage of weight. Remember, we use percentage of weight lost, not pounds lost. This ensures an even playing field for both men and women and larger and smaller people. Challenge begins Jan. 16th, 2011.
Click here for more info...

If you are unable to afford traditional personal training I highly recommend my small group sessions. Because the groups are kept small, never more than 4 people at a time, you will still receive that one-on-one attention and personalized fitness programming, but at a fraction of the cost. I have posted the dates for the new year classes for my popular Kalorie Killer class as well as another program I have added, Lose the Gut Boot Camp. This new program takes place before work and is taught by my  good friend and trainer-extraordinaire, Erika.
Click here for class dates & times...

Sincerely,
PJ
Fitness With PJ