Fitness and Nutrition
in a Nutshell
December 2008
Time magazine published its
first national health checkup in its
Good health is not a given.
Invest the time and energy it takes to get healthy!
Nutrition Tip
Take Charge!
Step up and adjust your
eating habits now instead of waiting until January 1 to make a new year’s
resolution. Choose 1-2 dietary habits that you would like to improve and focus
on just those and nothing else. By January, you will be well on your way to
creating new habits. When you’ve mastered those, choose 2 more and begin
working on them for the next few weeks.
Here are some examples:
-commit to take your lunch to work instead of eating out
-choose
water instead of soda
-work
on eating more vegetables (1 at lunch, 2 at dinner)
-cut
your portions in half
-make
the switch to whole grain breads, cereals, and pastas
-share
a special dessert
-keep
your snacks to 150 calories
-eat
breakfast every day
-cut
back on alcoholic beverages
In the spirit of the holiday
season, here is my holiday gift to you, a free recipe and holiday guide: http://www.reallivingnutrition.com/documents/HolidayRecipesandTips.pdf
Feel free to share this with
your friends and family too.
Fitness Tip
Tis the Season to be Fit!
The challenge to getting and
staying fit is difficult enough, but what do you do with the added temptations
of holiday activities and over abundance of high calorie treats? The American
Council on Exercise offers the following tips:
- Set
realistic goals. If you
normally exercise for one hour per day, aim to get in thirty minutes if
holiday activities are vying for your attention. Some activity is always
better than no activity.
- Workout
with a friend. Invite a friend or visiting relative to exercise
with you. Walking and talking can
burn calories and decrease stress.
- Create
active traditions. Dance around
the Christmas tree, go ice skating, build a snowman, or have fun throwing
snowballs.
- Stay
hydrated. Drink plenty of
water. Although we do not feel ourselves perspire as much during cooler
weather, it is important to replenish fluids during and after exercise.
Water can satiate your appetite because thirst is sometimes mistaken for
hunger.
Tis the season to give yourself the gift of health
and fitness. Merry Fitness!!
Highlights
Tis the Season……
It is time to start thinking
of finding that perfect gift to give. Why not give the gift of health and
fitness to the one you love and care about? We have discounted our personal
training and nutrition sessions to fit your budget.
Personal Training
One 30 minute
session-------$30.00
One 60 minute
session-------$50.00
2 one hour
sessions-----------$90.00
** Prices good at Core Fitness Site only thru Dec. 25th!
Please contact Mary @
558-8693 or mglover@timeoutfitness.net.
Nutrition
Initial Consult (60 min)--------$70.00
Follow-up session (30 min)--$40.00
Initial + 1
Follow-up-----------$100.00
** Prices good thru
Please contact Sandra @
339-9202 or sandra@smartnutritionworks.com
Group Nutrition and Fitness Class
Do you have a church, tennis,
knitting, professional or service oriented group that could benefit from a
combo health class? Nutrition Works and Time Out Fitness will come to your
location (within
Cost: $10 per person (minimum 10 people)
Lifestyle Assessment
Whether you are just
embarking on a new health program or you’ve been working at it for years, this
service can benefit you. This fitness and nutrition assessment will help you evaluate where you are and motivate you to
take the necessary steps to get to your next level of health. You’ll get a
private session with Mary for fitness testing: body composition, circumference
measurements, tests for upper, lower body and core strength and endurance,
heart rate, blood pressure and flexibility. From the results of the fitness
assessment, you will receive a user friendly exercise routine, and are entitled
to a complimentary 8 week fitness checkup. You will also get a private session
with Sandra for nutrition evaluation. Your daily dietary habits and 24 hour
food record will be reviewed and dietary recommendations will be suggested to
suit your goals.
Cost: $60
What are people
saying?
“In just eight weeks, I lost 3% body fat, decreased
8.8 pounds of fat weight, and gained 6.3 pounds of lean muscle weight. Mary did
a lot for me, but most importantly she taught me how to take care of myself. I
am still exercising and trying to eat right. I still have a ways to go, but
thanks to Mary Glover at Time Out Fitness, I know that I can do it. Thanks
Mary!”
-J.H.
I Added Foods to My Diet
"...your program changed my life by making it
(1) longer and (2) better. Not only did your program teach me what to avoid but
also- and even more importantly- what new foods to add to my diet. You taught
me how to survive the toughest holiday party environments and to find good nutrition
among many temptations. As your tutorials progressed, my cholesterol decreased
along with my blood pressure."
-D.V.
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary
Glover, M. Ed., M.S. 502-558-8693 |
Please feel free to forward this information
to a friend. If you no longer wish to receive these emails, please reply to
this message with “Leave this list” in the subject line or email to mglover@timeoutfitness.net.