MMB – Gearing Up for the Holidays!

Hi Everyone,

I hope you had an awesome weekend and had the opportunity to enjoy the beautiful weather by getting out and moving!  This past Saturday was the 5th Fall Fitness Challenge and once again, you guys killed it with awesome effort and determination!

This Challenge was all about body weight exercises – woo hoo!  Every station had a combination of lower body, upper body, core, and HIIT drills to accomplish, followed by a 4 corners run that ramped up at every corner! 

You are all winners in my book, but here are the winner ranks from Saturday:

1st place – Melissa Judge 24:14

2nd place – Christi Stevenson 25:50

3rd place – Lisa Thach 26:17

 

Melissa Judge won the 5th Challenge! Congrats Melissa!

1) Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s kick off our mid-week with some awesome fitness together!

2) Park Fitness Thursday – 8:30am to 9:15am.  If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am!  All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Thursday at VBC!  Class times:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  If you would like to come to class on Thursday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s end our our mid-week with some awesome fitness together!

4)  Last Fall Fitness Challenge is Saturday & Halloween BOO Camp!  Let’s work it hard for the last Challenge and dress up for Halloween too!  I’m holding a costume contest and prizes to give out, so let’s get festive and have some sweaty fun together!  For the weigh-in, please plan to come a few minutes early or plan to stay a few minutes afterwards to get weighed and measured.  Class is at 7:30am to 8:15am!

 

Thought for the week:  Gearing Up for the Holidays!

Stepping into any retail store or coffee shop, it doesn’t take long to figure out that the holidays are here, whether we are ready for them or not!  With that comes temptation around every corner.  Halloween is 10 days away and I want you to start thinking about what this means for you.  As I’ve been a trainer for over a decade now, I’ve often observed a trend around Halloween.  Many of my clients will be on a good path of cutting out sugars, processed foods, and refined carbs through the summer and are usually in a pretty good place come fall.  Then, Halloween happens!  All it takes is one ripping open of a Kit Kat bar, Milky Way, or Snickers and the sugar gremlins come racing out of the closet to claim their next victim – namely you! 

Let’s be determined together to not fall into the holiday traps and feel like crap through the holidays.  Instead, let’s embrace the beauty of the season through the eyes of clean eating and hard work outs!  Let’s feel A-M-A-Z-I-N-G during the holidays and celebrate mobility instead of gluttony! 

Here are 10 key tips to focused on now before it’s too late!

  1.  Explain to people in your sphere of influence what you are doing and why, early in the season.  This way, they won’t feel offended when you reject their fresh baked cookie or refusal to join them in drinking those Pumpkin Pie Spice Frapaccinos from StarBucks!  Give people the opportunity to support you by explaining to them that you are on a mission to say NO to sugar during the holidays.

 

  1. Load up your tool box.  This means packing healthy snacks and taking them with you wherever you go.  If those hunger pangs hit and you are defenseless without healthy back-up, you are left vulnerable and will more often than not, cave into temptation.  It can be as simple as carrying around a Larabar, nut pack, or apple to munch on.

 

  1. If you are cutting out refined sugar, focus on natural sweeteners like applesauce or pumpkin.  Have you ever tasted pumpkin out of a can?  It’s naturally sweet!  Don’t forget banana as a natural sweetener too, especially when baking things.

 

  1. Differentiate between crap and worthwhile indulgence.  For me, this means that I keep a really nice bar of chocolate around with high cacao.  This way, I don’t feel deprived and I’ve also created a boundary between me and the junky candy that’s always within arm’s reach.  Choose your calories wisely.

 

  1. Avoid fast food places.  You’d be amazed to find out how much sugar is in fast food, along with horrible lab made franken food ingredients, transfats, sodium, and downright wicked stuff.  If you are out and about, choose somewhere that you can buy a decent salad or soup.  Urban Plates in Dublin is very good. 

 

  1. Beware of those holiday cocktails!  Not only are they loaded with sugar and empty calories, but they can weaken your resolve and you’ll feel horrible the next day.  Isn’t the whole point of avoiding sugar to feel better?

 

  1. If you are feeling a sugar craving coming on strong, try drinking a big glass of water.  It will fill you up somewhat and also give your body and huge dose of hydration which will make you feel stronger in the moment.

 

  1. The home front can be the danger zone if you aren’t careful.  Maybe this year you should avoid baking cookies and holiday desserts in your kitchen.  If you do, give them away and get them out of the house.  The temptation might be too high.

 

  1. Don’t beat yourself up if you have an indulgence moment.  Carve out time for a hard work out, drink lots of water, and reset by packing your fridge with fresh fruits and veggies that you can consume throughout the week. 

 

  1. Remember, sugar leads to a weakened immune system and we are heading into cold and flu season.  Feed your gut bacteria good things.  Prebiotic foods are your leafy greens and alkaline foods.  Drink Kombucha and cold pressed green juices.  Being sick is NO fun!