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Blog index > November to December 2011

T-Shirts for Christmas

"How about some guns to go with that little black T-Shirt?" A few of my clients have requested purchasing one of my Schirok Hard Bodies womens black cap sleeveT-Shirts. I placed an order! They will be here before Christmas!

Why not purchase one along with a gift certificate for personal training, 16 week competition/bikini prep or 12 week healthy nutrition program for someone special this Christmas.

T-Shirts sizes are S, M, L, and they cost $25 each. Order yours today!

Winter's here? I need a little extra "insulation"

The winter blues are upon us once again. The days are shorter, we go to work in the dark and come home in the dark. How does one become motivated to leave the warmth of the house and venture out into the cold in order to get to the gym? Sitting on a cold hard seat of the vehicle is not very tempting after warming oneself from the frosty drive home. Then there are the bad drivers, is it really worth the possibility of becoming the victim of a collision in order to lift some weights or run on the treadmill. I heard it is better to insulate your body through the cold winter months.

Are these some of the thoughts going through your mind as we begin the colder months of the year? Actually many of us find excuses all year round to get out of training and maintaining the healthy lifestyle. It takes discipline and dedication to create those healthy habits which stop us from making excuses. It doesn't matter which season, the endorphins from working out keep us in a better state of mind to combat the negative energies surrounding cold, stress and darkness. Keeping a healthy body helps to combat the cold season by building an immune system through a stronger healthier body. Proper sleep, nutrition and a strong healthy body keep us from poor energy and not having the ability to fight off colds during the flu season.

For those who hate to venture out in the cold, fitness videos and a few pieces of inexpensive home equipment will allow you to train in the comfort of your own home. Most recently I created a home program for a client. She obtained a fitness ball, 12.5 lb weights, a resistant band, mat and rebounder (mini trampoline for cardio). After her first 3 nights of training at home, she responded her arms were shaky and she had trouble lifting her arms to finish doing her hair the following day. The simplicity of this program demonstrates a person does not require high tech equipment or leaving the comforts of home to attain an intense workout.

Winter time is also a time for comfort foods. Keeping high fat, simple carbohydrates such as breads, cookies, cakes and sugary foods like chocolates and sweets in the cupboards easily leads to temptation. These are the foods we reach for when feeling the winter blues coming on. Switch the cookies out for crisp vegetables or fruits which are in season. Make up some healthy "pancakes" which include oats, egg whites and fruit with nuts tossed in for crunchiness. (Check the September blog for recipes or send me an email for pancake variations). When making muffins exchange oils with apple sauce. This is something the entire family can enjoy and they are a healthy low fat alternative.

Wintertime doesn't mean putting on an extra layer of insulation on. Mentally preparing and creating habits all year will help you get through these next few months. Create a goal by booking a warm holiday mid winter or something a little less expensive, a new target fitness outfit which shows a little more skin! Remember, keeping in great shape year round makes climbing up that toboggan hill much easier with the extra layers of clothes on! With the extra layers of clothes on!