Fear not, Mother Nature is coming to your rescue!

Fitness Plus Newsletter

February 2013

In This Issue

Get in shape for Spring.

Congratulations to Toby Holmes-Hudson

What's Happening at Fitness Plus

Four Meals Under 400 Calories

One Grocery Run; 5 meals

From the Trainers...

Get in the Zone to get in shape for Spring

By: Joey Hacker
Personal Trainer

With the spring season quickly approaching, many people are interested in getting their "beach body" or reaching their "ideal weight" and they want it FAST! Infomercials and boot camps try to offer this as a possibility but gloss over the physiology need for aerobic exercise. Intense and stressful exercises have a place in your daily routine, but do not ignore the benefits of slowing down your training and stressing your aerobic capacity.

An individual's aerobic capacity is typically reached in "zone one training". Zone one training is any exercise or physical activity that requires 65% to 75% of your max heart rate. Most health fitness professionals should be able to help you with this

Continued at our fitness blog

Spotlight on Clients

Congratulations to Fitness Plus client, Toby Holmes-Hudson and the Lafayette High School marching band, on their 2013 Rose Bowl performance. Toby is a proud member of the band, playing the tuba. Toby, who has trained at FP since June of 2011, has put in many miles and many reps getting himself in shape for life and for this special moment. We are all proud of you Toby. In addition to this You Tube of their actual Rose Bowl performance, here is a nice story about the band and their adventure

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Greetings!

I've seen the light! I saw crocuses blooming on South Hanover a few days ago; hang in there, Spring is close!

I know that this is a tough time of year for most of you. You are tired of the gray, the cold, the dark and really tired of working out inside. But fear not, Mother Nature is coming to your rescue. She knows just how much you can take and right when you are on the brink, she comes through with more sun, light and warmer temps.

You are not alone if you feel tired, sluggish and motivated this time of year; it's normal. Believe me, when the days get longer and sunshine more plentiful, you will feel better. Also, don't beat yourself up if you gained a few pounds during the winter months. It's fairly easy to get rid of a few winter lbs. You simply move and do more when the days get longer; this results in more calories burned leading to weight loss. We also start to move from roasts and mashed potatoes to salads and grilled chicken.

For everyday health tips, don't forget to check out Fitness Plus on Twitter and Facebook, as well as the Fitness Plus blog.

Have a great month,

Sheila

What's Happening at Fitness Plus

We at Fitness Plus want to welcome several new clients that have joined us in the last few months. We are happy to have you. For you "newbies", please remember to take advantage of your FREE 30 minute massage with our LMT, Mariesha Watters. Her cards are in the lobby; call to set up your appointment.

Also, if you have any nagging injuries or issues that you are concerned about, remember that the therapists of Performance Physical Therapy are happy to give you a FREEE evaluation to assess if physical therapy may be necessary to help keep small injuries from becoming big ones. Your trainer can help you set up your consultation.

Sheila and trainers Laura Coombs, Amy Ball and Amber Stone will be speaking at Dr. Henry Wells "Mommy Makeover" lunch and seminar, this Monday, February 18th. This event will be held at the signature club and will include fitness and nutrition tips/strategies from fp trainers as well as an educational talk by Dr. Wells on how to get your youthful body back. If you are interested in attending, please call Dr. Wells office to RSVP.

Four Meals Under 400 Calories

From Women's Health

Your last meal of the day doesn't have to be a heavy one-especially when you eat it late at night or too soon after a late lunch.

Instead of filling up your plate with a meal that exceeds your appetite, or forgoing dinner altogether, feed your metabolism with a light meal. These delicious options clock in between 300 and 500 calories and won't cause before-bed bloat.