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February (Heart-Healthy) Newsletter

February2016Mailer-hearthealthPhysical activity helps prevent heart disease and stroke, the nation’s #1 and #5 killers! To improve overall cardiovascular health, we suggest at least 150 minutes/week of moderate exercise or 75 minutes a week of vigorous exercise (or a combination of both). Try 30 minutes a day, 5 days a week! Too busy?  Divide your time into […]

Rest Day = Results

WHAT IS A REST DAY? Some of us barely have enough motivation to get to the gym, but others are there 5+ days a week, highly determined to reach their goals.  We’re so proud of all workouts that you complete – but if you’ve been exercising hard all week, your body needs a day off. […]

5 Tips for a Healthier Holiday

5tipshealthierholidayMonday Motivation: 50% OF AMERICANS WILL GAIN WEIGHT THIS HOLIDAY SEASON – BUT NOT YOU! It’s easy to imagine how this happens… the loaded buffet tables and special treats at parties provide too many temptations. Use these tips to avoid holiday weight gain: PLAN AHEAD and eat healthy meals & snacks before a party. You […]
Posted in Nutrition

Easy Tips to Drink More Water

water1MONDAY MOTIVATION The Holiday Weight Loss Challenge contract states that you will drink 8 glasses of water each day.  How are you doing with that goal? WHY DRINK WATER? Speed up your metabolism Re-energize your muscles Flush the toxins and fat out of your body Fight fatigue Healthier skin and much, much more! MORE THAN […]

Your Kitchen Needs a Curfew

girlfridgeMonday Motivation: LOWER YOUR RISK OF BREAST CANCER IN 1 EASY STEP BAD NEWS: Poor blood sugar control is a risk factor for type 2 diabetes and breast cancer.  Women with type 2 diabetes have have a 23% higher risk of developing breast cancer! GOOD NEWS: Women who fast overnight have better control over their blood sugar […]

{Behind the Scenes} with Shelia

eastclubladiesMeet Shelia! I started teaching back in 1996. My favorite instructor left, and several class members thought I could teach, so I tried – and found that I loved it! Turbo Kick is my absolute favorite workout; it’s not difficult to do, and works your entire body while making you feel extra strong!  Boot Camp […]
Posted in News, Nutrition

Build a Better Salad

build a better saladMonday Motivation: BUILD A BETTER SALAD GO FOR THE GREEN! Green foods are crucial to our health and well-being. They strengthen our immune system, lower cholesterol, increase energy, improve blood circulation and more! DARKER = BETTER When selecting lettuce, steer away from the iceberg and look for mixes that include nutrient-rich dark greens. These provide […]
Posted in Nutrition

How to Cook with MORE FLAVOR and LESS FAT

COOK WHAT'S INMORE FLAVOR & LESS FAT When picked at their peak, you don’t need a lot of butter or cream sauces to enhance vegetables’ natural flavors.  Try grilling or roasting with a small amount of olive oil and herbs. SAVE MONEY When a food is not in season locally, it’s either grown in a hothouse or shipped […]
Posted in Nutrition

10 Habits of FIT People

good-habitsEXERCISE. Even when you don’t feel like it. Remind yourself of how great you’ll feel afterwards! MAKE IT A GAME. If you’re a competitive person, try a fitness tracker (like a fit bit). Aim for 10,000 steps a day or try and beat your top calories burned. USE A FOAM ROLLER for increased range of […]

An Apple a Day…

anappleadayMonday Motivation: In a new study at Cornell, people who ate an apple before grocery shopping purchased 28% more fruits and vegetables than those who’d eaten a cookie, and 25% more than those who hadn’t eaten. Healthy eating may put you in a healthy mindset – so try this trick before heading to the grocery, a party, […]
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