November 2015

From the Fitness Director
Can You Survive the Holidays Without Gaining Weight?  
 
Confession: I love the holidays. I love the smells, the sparkles, the joy, and of course the food. The holidays are a wonderful time of year. A time to spend time with your family and friends counting your blessings. But the holidays sure can get busy! Before you overbook your calendar or tuck your workout clothes away, I'd like to share with you a few tips to keep on track this holiday season:
Take advantage of short workouts. If you're worried about how you'll fit your regular workout schedule into your busy holiday season, I have good news. Maybe you don't have to! Consider this the time to mix it up. During the holidays, it's easy to put your workouts on the back burner. After all, New Year's is right around the corner and you can always start working out then, right? Wrong! Remember how sore you were after your first workout? Think of all the progress you've made since then. By taking even just two to three weeks off, you're setting yourself back and putting yourself at risk of losing the muscle you've gained. Plus, once you've gotten set in your routine, it's harder to get back into it after you've fallen off track. Some research says it takes 30 days to develop a habit! The key to staying on track during the holiday season is to schedule time for shorter "express" workouts that hit as many body parts as possible in less time. Because the workout is shorter (think 20 minutes!) you'll have to increase the intensity (don't worry, you can do it!). You'll be surprised how mixing up your workouts might do more for you than just keeping you on track during the holidays. It might help you bust through a plateau. Here's an example workout that I plan on doing the day after Thanksgiving, when I'll only have 20-30 minutes: Walk 5 minutes on treadmill (brisk pace), 15 squats with overhead dumbbell press, 10 pushups, walk 2 minutes on treadmill, walk 2 minutes on treadmill 7% incline, 20 walking lunges, repeat until I'm out of time.

Be better than average.. Did you know that on average Americans gain between five and seven pounds during the holidays? Don't be average. Be mindful of what you're eating and continue to exercise this holiday season to prevent your goal from going bust! Why do people can gain so much weight in the short time period between Thanksgiving and New Year's Day? What should be three or four holiday meals can easily turn into six full blown weeks of throwing mindless snacking and over-indulgence if you don't set your intention TODAY. Throwing caution to the wind and indulging in every craving will only make facing reality on New Year's Day a lot harder. This holiday weight gain is completely avoidable if you just adjust your mind-set for the holiday season. Let's take Thanksgiving, for example: Fill your place 75% with moderate portions or healthy choices (salad, veggies, turkey, etc) and leave only 25% for the less healthy offerings. Continue to use this formula for your other holiday meals.

If you get a flat tire, don't slash your other three.
Even the best of intentions can get a little side tracked when you're constantly tempted with yummy treats, cookies, candies and goodies. Nutritionists estimate that we make over 300 food-based decisions each day. Can you believe that? That's a lot of time we spend thinking about and choosing food. During the holidays I imagine those choices can quadruple when every person you know wants to offer you a homemade goody. My tip for you is to only indulge in your absolute favorite treat. Do you L-O-V-E your aunt's shortbread? Ignore the other treats and have one or two pieces of your favorite. Allow yourself this intentional treat. No need to go bonkers and eat one of everything. I like to think of it this way: If you're driving down the road and get a flat tire, do you fix the flat and move on? Or do you slash the other three? If you make a mistake and eat too many goodies, forgive yourself and promise yourself you'll do better. Move on. Don't slash your tires.

 
Fitness Tip
Time Saving Tips for the Holidays  
 by Thierry Werderits  

The holidays will soon be upon us. The big challenge will be to keep everything together for the holidays and trying to stay on top of your workouts without feeling guilty.
 
Time management can be a challenge and frustration that bring the stress level up. I've found this out myself from working three jobs while training and competing for the 5 Peak Mountain Running Series in Canada this past April -September.
 
Here are some time saving lessons I've learned to help keep you on track:
  1. Put your health FIRST. Without it you will be NO HELP to yourself or others. This can be the best gift to your family!
  2. For many people, working out first thing in the morning is best. Willpower is strongest early in the day.  If you put it off until later in the day it will most likely not happen.
  3. Get your workout/clothing gear etc ready the night before. This will mentally prepare you for the next day's workout and keep you on track.

Healthy Knees with Robin
3 Tips to Reduce Knee Pain
 
Do your knees hurt? Let's talk a bit about what might be going on.
 
But first, a short anatomy lesson.
In the human body, a joint is where two or more bones come together. We humans have about 230 of them! They have different ranges of mobility from no mobility, limited movement, and full range of movement. Joint action is classified by type such as ball and socket, hip and saddle joints, or a hinge (like the knee). Joints can also be classified by structure, function, biomechanical properties and more - it really gets very technical.
 
Your knee is made for movement. It is the largest and most complex of the joints that are made for free movement. It primarily acts like a hinge and when flexed is capable of some rotation and lateral movement.
 
Regardless of the classification, joints would not function very well if they were just bone meeting bone. There would be too much friction! Similar to a ball bearing sealed with oil, human joints that move have a joint capsule that contain either cartilage or synovial fluid - or both - between the bones in order to allow for ease of movement. Cartilage is a smooth, tough connective tissue pad to absorb impact between bones; synovial fluid is a yolk-like viscous substance that lubricates the joint.
 
When your knee hurts (...Read More...) 
 
If you are tired of living with knee pain, ask about our
Healthy Knees Cycling Program.
The next 5 week session begins Tuesday, 12/1!
(12/1-1/8, no class on 12/24 & 12/31)


Healthy Knees Level 1
8:30-9:15 am
(start with 30 min on bike + 15 min strength & stretch, work up to 40 min on bike + stretch)
Tues & Thurs
5 Weeks: $149
Sign up here or call the front desk!


Healthy Knees Level 2
9:30-10:30 am
(45 min on bike + 15 min core & stretch)
Tues & Thurs
5 Weeks: $199
Sign up here or call the front desk!


"It has surprised and pleased me to discover that I really Like and Enjoy the spinning bikes.... Since we started this one, I have enjoyed completely knee-pain-free living --- and it seems only reasonable to me that if I continue to participate in similar camps, my knees and general health/energy can only benefit !"
~Pat S. (Healthy Knees 1)

"I like that I am using cycling as a long-term exercise plan to help deal with arthritic pain. I feel that you both encourage and challenge all of us to keep improving. Your attention to cycle adjustments gives me the confidence that I can proceed injury- free. Thank you for making this a growing, challenging and fun experience." 
~ Nancy H. (Healthy Knees 1)




 
NEW GET Fit Schedule Starts Next Week!
We've added 3 more cycle classes to the schedule! 
 If you are a GET Fit Member, all of the classes listed below are
included in your membership! Yes, that includes Cardio Tennis! 
Not a GET Fit Member? We also offer punch cards. 10 classes for $150

 
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
5:45 am
Body Con
Elizabeth
(45 min)
Indoor Cycle
Elizabeth
(60 min)
Body Con
Elizabeth
(45 min)
Indoor Cycle
Elizabeth
(60 min)
Body Con
Elizabeth
(45 min)
 
7:00 am
 
NEW! Indoor Cycle
Elizabeth
(60 min)
 
 
NEW! 
 Indoor Cycle
Jackie
(60 min)
 
Cardio Tennis
Matthew
(on court 60 min)
8:30 am
TRX Blast
Thierry
(30 min)
 
TRX Blast
Thierry
(30 min)
 
TRX Blast
Jackie
(30 min)
Indoor Cycle
Thierry
8:00 am
(60 min)
11:00 am
Body Con
Tyler
(45 min)
 
Body Con
Tyler
(45 min)
 
Ball Blast
Elizabeth
(45 min)
 
12 pm
 
 
 
 
Cardio Tennis
Griffin
(on-court 60 min)
 
Evening
Body Con
Tyler
5:30 pm
(45 min)
TRX Blast
Yvette
6:00pm
(30 min)
Body Con
Tyler
5:30 pm
(45 min)
NEW! Indoor Cycle
Jackie
5:30 pm (60min)
Body Con
Tyler
5:30 pm
(45 min)
 
Evening
 
Indoor Cycle
Matt V.
6:30 pm
(60 min)
 
 
 
 
 
 

Recipe from Acme Farms & Kitchen
We had the pleasure of hosting Acme Farms & Kitchen for Wellness Wednesday in November.  The theme was "Meal Planning with Fresh, Local Food."  Maggie brought with her a delicious Moroccan Stew. 

If you haven't checked out Acme Farms & Kitchen yet, click here.  Sign up for their newsletter to see their weekly offerings. They offer delicious, fresh boxes of local food complete with recipes! And they deliver!

Stop by the front desk for a $15 off coupon to Acme Farms & Kitchen

Moroccan Stew 
2T olive oil
3/4 cup diced onion
4 med cloves garlic, thinly sliced
2tsp ground cumin
1tsp cinnamon
1tsp ground cardamom
2tsp curry powder
salt and freshly ground black pepper
1lb squash, cubed
3/4 lb red potatoes, cubed
2 cups water or broth
4oz chickpeas, soaked, cooked and drained
1 14oz can diced tomatoes, with juices
pinch saffron threads, optional

Heat olive oil in a large, heavy-bottomed soup pot over medium heat.  When oil shimmers, add onion, garlic, spices and season with salt and pepper.  Cook, stirring occasionally, until spices are aromatic and onions are soft and translucent, about 5 minutes.

Add squash and potatoes, season with salt and freshly ground black pepper, stir to coat, and cook 3 minutes.  Add water, chickpeas, tomatoes and their juices, and saffron, if using.  Bring mixture to a boil then reduce heat to low.  Cover and simmer until squash and potatoes are fork tender, about 10-15 minutes.  Serve over jasmine rice or couscous garnished with copped cilantro, slivered almonds, and yogurt.


FREE Printable Workout for Stronger Knees

Myfitnesspal has a great article and tutorial on exercises for strengthening the legs and knees.  Click below for a free pdf version of the workout.
You'll receive 30 days of tips and exercises! 


Free Printable Workout for Stronger Knees in 30 Days 

 

Click here for exercise instructions

 

   

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Bellingham Tennis Club & Fairhaven Fitness
360-733-5050   www.bellinghamtennis.com