November Newsletter
5 Tips for the Holidays



This is the time of year when we have the constant temptation of unhealthy food creep into our lives.  From Halloween candy hanging around the house to all the social events over the holidays, there are plenty of opportunities to have relapses in your nutrition!  I have read studies that state the average person can consume an extra 500 calories/day between Thanksgiving and New Year's Day!  That could mean a 5lb weight gain in only 5 weeks!  So this month I am going to discuss some tips to help avoid that 5lb weight gain.  For starters, get rid of the Halloween Candy, there are plenty of local organizations that will put your contraband to work, like sending it to the troops overseas or under privileged places around the world. 


Maintain Don't Gain Tips


1.       Stay hydrated!  In the winter time our thirst mechanism is not always working as good so be proactive on days you have events. Try to drink half your bodyweight in ounces of water before the event.  No more than 32oz/hour!


2.       Wear fitted clothes!  Nobody wants to feel sloppy in fitted clothes.


3.       Eat a vegetable/salad plate 1st.  You want to fill up on foods that do not contain a lot of calories.  After you eat your salad plate wait awhile before you eat your main plate.


4.       Focus on the Fellowship of the event!  Do not make the food the priority! 


5.       Have Fun!  Dance play games socialize! 

If you had a bad day try to bounce back the next day and try to work out a little harder maybe burn an extra 250-500 calories with your workout!  


-Noah Alldredge, RD


BigTime Results in Action! Judy
Congratulations to Judy Hadsell!

Judy started her personal training at BigTime Results to get fit and stay healthy. She wanted to lose a little weight and stave off the onset of osteoporosis. In just four months, Judy managed to lose 30lbs! Judy's biggest obstacles have been finding consistency in her diet and workout schedule. "I found out that at my age I have to keep my diet completely clean to lose the weight." Judy's biggest motivating factors are, making her clothes fit better and keeping her active lifestyle as she ages. 
Logan's Wellness Workshop
The Ultimate Stair Workout!



Holidays inevitably come with travel. Travel can sometimes cut into your normal routine and the first thing to go out the window is you workout. Good News! With the ultimate stair workout you can burn calories virtually anywhere. 





The first step is to set your rep scheme. Scale your workout based on the amount of time you have and the amount of stairs that are available to you. We will be using the "mountain" rep scheme. It is named the "mountain" because you ascend to the peak and then descend back to the starting number of reps. For this example workout, we will use a 1 to 10 to 1 mountain.




Run or walk the steps one time up and back down, then perform an exercise. Next, run or walk the steps two times before performing the next exercise and so on and so forth until you get to 10 times up and down. Then you will begin your descent. In this example there are 11 exercises. All exercises will be repeated twice except for the "peak exercise".


  1. Stairs x1/Push Ups x10
  2. Stairs x2/Squats x10
  3. Stairs x3/Superman x10
  4. Stairs x4/Stair Dips x10
  5. Stairs x5/Stair Jumps x10
  6. Stairs x6/Flutter Kicks (3 count) x10
  7. Stairs x7/Lunges x10
  8. Stairs x8/Windmill Push Ups x10
  9. Stairs x9/Sit Ups x10
  10. Stairs x10/Burpees x10 -- Peak Exercise
  11. Stairs x9/Sit Ups
  12. Stairs x8/Windmill Push Ups x10
  13. Stairs x7/Lunges x10
  14. Stairs x6/Flutter Kicks (3 count) x10
  15. Stairs x5/Stair Jumps x10
  16. Stairs x4/Stair Dips x10
  17. Stairs x3/Superman x10
  18. Stairs x2/Squats x10
  19. Stairs x1/Push Ups x10


-Logan Wendt, Director of Corporate Wellness
Total WHALEness Minute
No Shave November


It's November and that means men everywhere are throwing aside their razors to partake in No Shave November to raise awareness for important men's health issues. I actually love it when my hubby, Noah, goes back to his barbaric roots! I mean, there's nothing more manly than a beard, right?! Back to the point, things like No Shave November and last month's Breast Cancer Awareness month in October encouraging women to perform self-checks---- bring up one of my seven areas of Wellness that sometimes gets taken for granted- Health. Now sometimes I'll have a client that wants to lower their blood pressure or cholesterol levels, but for the most part- we don't talk as much about this area of Wellness. 

Last month, Noah and I were fortunate to attend a motivational seminar called "The One Thing," that was centered on Gary Keller's best selling book, The One Thing. The one thing (ha!) that stuck with me most from the seminar was this quote from the book that they put up on the screen. "Imagine life as a game in which you are juggling five balls in the air. You name them - work, family, health, friends, and spirit - and you're keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls - family, health, friends, and spirit - are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged, or even shattered. They will never be the same. You must understand that and strive for balance in your life."

This past year has been a tough year for my family as my dad was diagnosed with a rare blood cancer, called Waldenström's Macroglobulinemia. As I've been quoted several times this past year, saying, "cancer sucks," because it does--It's been the cancer that has opened our eyes to what's most important in our lives. My dad means so much to me and to so many people that seeing how chemo affects his energy and overall wellbeing, makes me appreciate my health as it is now. I urge you to not take your health for granted! Work out, sweat, run around, dance! Take advantage of your health when you have it and be proactive in preventing future health problems. (That's 3 P's!)

So grow a beard, grab (your own) breasts----but just get things checked out! Your Health is too important to ignore. It's been with you your whole life---and it will be with you till the end. 

-Alyea Alldredge, Certified Health and Wellness Coach


Recipe of the Month

Turkey and Quinoa Meatballs Recipe



  • 1 cup cooked quinoa
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 finely minced garlic cloves
  • 2 eggs, beaten
  • 1/2 onion, finely chopped
  • 1/4 cup almond, rice, soy or cow's milk
  • 1/2 cup finely grated Parmesan cheese
  • 2 pounds ground turkey 

Preheat oven to 400 degrees F.Cover two rimmed baking sheets with aluminum foil and set aside.In a large bowl, combine all ingredients except for meat, and mix well to combine. Add ground turkey and gently mix with fingers until thoroughly combined. Form the meat into 1 1/2-inch balls (about 22 to 24 meatballs) and place onto baking sheets with enough space between so the meatballs aren't touching. Bake until cooked through, about 15 minutes.


Serve with your favorite tomato sauce

In Case You Missed it Last Week

Saturday Yoga
There will be no Saturday Yoga class through November and December.
Weight-Loss challenge 
Our weight-loss extravaganza begins in January and ends in March. Earn prizes based on % body weight lost!
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