OFF WITH THEIR HAIR!

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North Vs. South
House Pierson Vs. House Bennett
The Kings Of The North Vs. The Herd 

YOU MUST CHOOSE!

Chris Pierson from our Southwest Studio and Richard Bennett from our Northwest Studio will battle each other to help raise money to fight childhood cancer at the St. Baldrick’s Foundation head-shaving event on Mar 2, 2019 at McMullan's Irish Pub. The team with the most money raised wins. Both sides will shave their heads but the loser will shave…EVERYTHING! 

Join the fight and support your favorite studio. You can join their team and donate. Or, you can join and volunteer. Any volunteer that raises at least $50 gets a FREE T-shirt. And, anyone who joins their team and also shaves their head in support will get a FREE T-shirt too.

Every dollar makes a difference for the thousands of infants, children, teens, and young adults fighting childhood cancers.

CLICK ON THE IMAGE BELOW TO DONATE

CONSISTENCY

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It's getting to be that time of the year, the first weeks are ending and the lofty resolutions we made for ourselves are most likely slipping away. All the goals we set, the promises we made to ourselves are becoming difficult to keep up with on a daily basis. There is no place in life where this is more true than with our workout routines. Whether it is bad eating habits or skipping workouts the key is to not lose sight of your end result. Dieting or exercising for one day or even a couple days will only give you very brief changes, these often wash off in the shower as we fall away from our plan. Remind yourself that your goals are important to you, they will not be accomplished in one day or one week even, and remind yourself the only way to reach your goal is to show up every day ready to work for them. 

 

Remind yourself that this goal is important to you. Whether it is for health reasons or for body image reasons, if the goal is important to you and you know exactly why, you are more likely to stick with your plan. Outline your goal with a starting point, an end point, and everything that has to happen in the meantime. Each day you want to skip what you need to do, remind yourself the only way to reach your goal is that it is still important and you need to chip away day by day. 

 

Remind yourself that your goal will take some time. Lack of results can be a major deterrent to many people in keeping with a health related goal. These things are slow processes and if you are not consistent over a long period of time, it will be difficult to see any changes. Each time you get frustrated by a lack of progress remind yourself that this is a long process and the only way to be successful is to show up ready to work everyday. 

 

Show up everyday! This is an essential part of reaching any goal or target. Most of the hardship you will face will come as barriers to showing up or barriers to getting started. As long as you get to the gym every day, you will have good days and bad days, but if you fail to show up then every day will negatively affect your progress towards your goals.

 

When the going gets tough, the tough keep showing up! Don't let your new year's resolutions die just yet, don't give up on that weight loss, strength, or endurance goal. Each day you hear that voice in your head telling you to just be comfortable, remember that the only way to make lasting change is to make yourself a little uncomfortable. So get off that couch and revisit those new year's resolutions, it's not too late to make lasting change this year.  

PUT IT IN WRITING

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The importance of writing down your goals is beyond making a commitment. There is magic in putting something in writing.

You are setting your intention which in turn creates energy and momentum.

You don’t have to know HOW you are going to achieve a goal when you write it down. It is amazing how the path reveals itself once you put it down on paper.

If you have a weight loss goal, write the number down on a sticky note and post it next to your computer or pin it to your sun visor in your car...somewhere you will see it multiple times a day and be reminded of where you want to be. Go one step further make a list of small goals leading to that big number and cross out each one as you hit the goal. It can be increments of 2 or 3 lbs. Oh the satisfaction of crossing out each one then drawing a big circle around that ultimate goal weight when you reach it!

Even on a smaller scale, at the end of each day write down a list of things you want to achieve the next day. It finishes one day with satisfaction and starts the next day off with purpose. Check off each one as you complete them. The focus and productivity toward each goal happens much more organically when you have put your intention down on paper.

Try it.

Create the momentum.

Write it down.

Make it happen.

~Kerry

NEW YEAR NEW YOU

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GOAL SETTING FOR THE NEW YEAR!

With the New Year approaching make sure your “new you” goals are here to stay. Lots of us use the end of the holidays and the new year as a time to rethink our health and wellness, and many of us lose sight of those goals as quicker than we made them. When making your new year's resolutions keep S.M.A.R.T. in mind.

Your goals should be Specific. This means you should state clearly what your goal is. For example instead of saying “I would like to exercise more”, a SMART goal defines specifically what this means. So instead we can say “I want to increase my 5k running pace next year.” The more specific you can make your goal, the more realistic it will become.

Every goal or resolution should be Measurable. Now, taking our Specific goal a step farther, how exactly do we accomplish increasing your running pace. Having a measurable goal means that you can quantify your progress towards your goal.

Making a goal Attainable is very important to keeping with a resolution or a lifestyle change. Let’s say you are trying to increase your fitness level it may not be attainable to say “I am going to run a 5k world record” instead define an attainable limit to your progress. This narrower focus will help you not get bogged down by lack of progress.

Make sure your goal is Relevant to you. Again going back to our original example if we want to increase our fitness level, what is a relevant mode for you? Is running a 5k an option? Having a relevant goal makes sticking with it more likely because you will be interested in continuing your progress.

Lastly, every goal needs to be Time oriented. If you are a regular runner and you want to increase your 5k time by 38 seconds, that is specific and attainable enough to be successful however it has no start or end date. Meeting your new year's resolutions are far more likely if you add a specific timeline to how you will make and measure your progress.

MAXIMIZE YOUR TIME

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LET’S FACE IT...EVERYONE CAN FIND 30 MINUTES FOR A QUICK WORKOUT!

When you feel like you are ‘too busy’ to workout is possibly when you need it the most.

You have a big project at work, you just moved into a new house, or your kids have 1 million after school activities and you have just adopted a puppy...TAKE 30 MINUTES AND DO IT!

Alternate your days and do:

  • Day 1: 30 minutes of cardio

  • Day 2: 30 minutes of strength training

  • Day 3: 15 min cardio/15 min strength training

  • *Bonus Day 4: Pick your favorite of the 3!

One of my favorite quotes is:

‘Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.’

What I am saying is, make it work.

Find that 30 minutes and kick a$$ for those 30 minutes...you will be happier, healthier and way more productive.

If mid-day is the only time that you have time, invest in some baby wipes and do a Clark Kent...change at the gym, kill that 30 minutes then wipe yourself down and kick it back to work like the Superhero you are!



THE 12 RULES OF FITMAS

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1. Keep your workouts a priority!

Tis the season for holiday cheer. Look at your holiday calendar and make the adjustments to your schedule necessary to get your workouts in...even if you are only able to fit in 30 min instead of an hour somedays.

REMEMBER: If you fall off the fitness sleigh during the holidays, come the new year...you will pay.

  

2. Eat 1 fresh fruit or veggie with every meal & snack.

This will keep you in the habit of choosing healthy foods even if they are paired with a side of mashed potatoes or a holiday cocktail.

 

3. If you plan on a big blowout holiday party where the drinks are bottomless and you will be taking full advantage, don’t drink any alcohol the 2 days leading up to it.

Your liver will thank you and you will avoid that bloating that comes from back to back days of drinking.

 

4. For every hour of your work day, do 1 minute of exercise!

Whether it is jumping jacks at your desk or incline pushups on the copier...kick out 1 min of exercise every hour and you’ll be burning a few extra calories toward those holiday indulgences...PLUS  I guarantee you’ll have your entire office on the bandwagon!

 

5. Stay clear of Starbucks! Pick 1 day of the week to treat yourself to this 500 calorie plus cup of liquid heaven. 

All of that cheer in the coveted Starbucks holiday cup is so seductive! MAKE IT COUNT, and treat yourself on the way to work ONLY for that casual fun Friday or save it for after your kick butt Saturday morning workout.

 

6. Step up your cardio.

If you have the choice between taking an elevator or taking the stairs-stairs every time. Instead of circling the parking lot for 30 min to find a parking spot close to the door, head to the furthest parking spot and power walk to the entrance! Every little bit helps over the holidays.

 

7. Sign up for a Holiday Fun Run!

Whether you are doing the 1 mile walk or 5k run... do it! It’s something fun for you to do in the festive season AND it keeps you focused on your fitness.

 

8. Work-in some healthy options to your holiday meals while indulging in the real-deal favorites that you crave!

Instead of making the low-fat, sugar-free version of your favorite pumpkin cheesecake (yuck!), ditch the string bean casserole for fresh sautéed French beans.

 

9. Commit to your New Year fitness goals ahead of time!

Don’t wait until Dec 31st to start considering your fitness goals for the new year. Preparation is key. Set yourself up for success by deciding your schedule and which days you will be hitting the studio for your fitness as well as getting ready to reign in your nutritional habits for a new year reset.

 

10. Buy a new pair of shoes and 1 new piece of workout clothing.

Everyone loves a little pick me up in the gear department! Buy yourself some new kicks and/or a killer new piece of clothing that you can’t wait to test drive in the gym.

 

11. When you have a holiday dinner/party/get together on your calendar, don’t make the entire day a free-for-all...eat 100% clean that day leading up to the event.

Drink water like a champ, snack on raw veggies & fruit, eat a light salad for your lunch. When it’s party time, ENJOY!

 

12. Tell your trainer when you will be in their class, so they expect to see you there and you are accountable to getting your buns to the studio!

Accountability is HUGE especially when there are so many temptations pulling you in all directions over the holiday season. You will enjoy your holidays so much more if you keep your fitness a priority

Staying Active During The Holidays

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We all know the holidays can be a stressful time of year. From vacations, to gathering with family and friends, keeping up with your fitness routine and staying active often falls by the wayside. This holiday season avoid the dreaded holiday weight gain and keep up with your health goals with a few simple strategies.

First, plan to stay active! Intentionally set aside time for physical activity. When on vacation take advantage of hotel fitness centers, or if weather permits plan outdoor activities. As little as two 30 minute workouts a week can help maintain your fitness level.

Next, nutrition is a large part of any health or fitness program and this time of year is notorious for overeating. It is important to be aware of portion control, when it comes to holiday weight gain, the amount of food makes all the difference.

Finally, keep your goals in mind but still enjoy the season. Don't beat yourself up if you miss one or two workouts or cheat on your diet a little. This time of year is full of indulgences but if you plan even a small amount of time to stay fit, your health and fitness goals don't have to fall off during the busy holiday season.

October: Eat Better, Eat Together Month

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When was the last time you sat down for a meal with your family? We all know how hectic life can get. And sadly, most of us eat at least one meal a week on the run or in our car. This means we are missing out on great discussion and the emotional benefits of connecting with family, which is essential to a well-balanced life. Plus, family meals provide the ideal opportunity to socialize and exchange ideas. 

To turn this month’s health focus into an all-year event, here are a few ways that may help you find time to sit down together at least a few times a week.

  • Make a weekend commitment to have breakfast with your kids and family. Get everyone involved in the meal prep, from washing veggies, cutting up fruit, setting the table and cleaning up.

  • Pick one night a week that is a “No Excuses” night when everyone has dinner together, no matter what. Take turns planning and cooking the meals.

  • Try to eat before evening events or immediately after.  

  • Have easy ingredients on hand so meals can happen easily and quickly even when there is little to no time. Always keep cut up fruit and veggies handy. It will keep you ahead of the “drive thru “nutritionally. 

TIP: Cooking ahead of time on weeknights, or using a slow cooker or instant pot, may help ensure a healthy meal for everyone on super busy nights.

  

Reasons to Eat Together

 

  • Each One, Teach One.We mimic the meal habits that we teach each other. So, make sure you’re teaching your family healthy ones.

  • Social Skills– We live in a social media and tech devices world. Meals together forces everyone to put the devices aside and encourages interaction, which improves social skills. Don’t worry, you can have your device back after dinner.

  • Building Tradition – Create great memories for your families and pass down a tradition that your children will be proud to hold on to.

  • Family Time – We’re all so busy, a family meal may be the only time available to connect with those in your life who matter most. 

 

 

Sources: familymeals.com, happyfoodhealthylife.com