January 2005 Newsletter

This Month’s Contents:

• Making New Years Resolutions that you will keep
• Exercise Tips for seniors
• 8 Things you can do to stay healthy
• Fitness Q&A: Ask Cheryl
• Cuisine Quick Picks
• Studio expansion & New Website

Making New Years Resolutions that you will keep
Make your resolution reasonable, achievable, and sustainable and you will be more likely to keep it.  Don’t set yourself up for failure. 

Examples:  Don’t make your resolution too general, make sure it is measurable (I will exercise 3 days per week vs. I will exercise more),I will adopt one healthier eating habit per week/month.  I will take reduce stress in my life by simplifying, taking yoga, getting more organized.  I will adopt healthier lifestyle habits: by getting more sleep(I will go to bed by 10:00pm), eating better(eating 3 fruits per day & 3 vegetables per day, I will walk for 20 minutes per day and stretch for 10minutes.  

Make a resolution to learn how to cook, that way you can eat healthier at home.  For help ask friend, join a local supper club, take a cooking course:  Impressive Chef in Nashua (right next to Panera)  www.impresivechef.com.  My husband and I have taken several cooking classes there and learned a lot, plus had a lot of fun.

Take time now to refine your resolution.

Wishing you a happy, healthy & prosperous new year.

Cheryl

Exercise Tips for Seniors

1) Don’t underestimate your potential.  The body has remarkable potential for athletic fitness ,even at older age.  If you want to train for a marathon, century ride or triathlon, you can do it.  You may want to hire a personal trainer to help you with proper training.

2) Be Strong- Be sure to include strength training in your fitness plan.  Older adults can improve their strength in a relatively short period of time.  Therefore, improving athletic performance.

3) Prevent Injury- Do not push yourself to your limit during any workout.  You should always finish a workout feeling like you could have worked a little harder.  Any injury can stop your training.

4) Get plenty of Rest- frequent training should be balanced with regular rest and recovery.  Older athletes often require more rest than they did when they were younger.

5) Consistency- Be consistent with your workouts. 

8 Things you can do to stay healthy

1. Get at least 30 minutes of brisk exercise most days of the week.  Be sure to include weight bearing activities in your routine: walking, weight training, Pilates, & yoga to name a few.(walking, Pilates & yoga use your own weight as resistance.)

2. Center your diet on  fruits and vegetables, legumes (beans & peas), whole grains, and fatty  fish (like salmon).  Save foods made with white flour/sugar for once-in-a-while-treats.

3. Take a multivitamin  for insurance.  No one can eat perfectly everyday.

4. Drink at least eight  glasses of water per day.  If you don’t your body will become  dehydrated and all its systems will not perform to their optimal level.

5. Don’t smoke or  be around second hand smoke.

6. De-stress,  we all  encounter stressors everyday.  Use your sense of humor or change your  attitude to de-stress a situation.  Is it really worth getting upset  about, will it matter in the long run.

7. Always wear your  seatbelt, or helmet when motorcycling, bicycling, rollerblading, on a  scooter, or skateboard.

8. Eat slower,  it  takes at least 20 minutes for your body’s internal mechanism to realize it  is full. 

Valentines Day is Right around the Corner.

Looking for that special unique gift: 

We Carry Elaine Coyne Art wear Collectibles Jewelry

(each piece is a work of art)

The Whole Body Studio gift certificates.

Wellness and strength are always in fashion, and so are our gift certificates. Available in any amount, certificates can be applied to group classes, personal training, reiki or therapeutic massage. A phone call or e-mail to Cheryl fills your request. (As a precaution, please don’t provide your credit card number via e-mail; we’ll call you back.)

Fitness Q&A: Ask Cheryl

Q. I haven’t been exercising in about a year, and I am feeling too tired to exercise.  What should suggest I do to get started again?     

A. I always recommend that you check with your physician prior to starting any exercise program.

Start slowly and ease your body back into it to avoid injury.  Great ways to start slowly are by taking Pilates, yoga ,or a strength training class (where the instructor and show you proper technique and supply motivation.  Begin a walking program, whether on a treadmill or outside, walking is an easy and generally safe exercise to start with.  Start tracking what you are eating to be sure you are eating a balanced diet.

To find the best program for your friend, she should start with a complimentary consult.  The consult will allow her to check out the facility (to make sure she feels comfortable there), instructors (to make sure they are compatible & check qualifications) and to discuss her specific needs & goals and find out what they have available to help her meet them.

Also make sure the facility is clean & convenient, if it not it will be easy to talk yourself out of going there after a long day or early in the morning.

What’s your fitness question? Send it to: cheryl@thewholebodystudio.com.

Cuisine Quick Picks
Get both recipes here.

Curried Butternut Soup

 (I hope you aren’t tired of my butternut squash recipes yet!)  I love butternut squash and it is so good for you, plus I got 13 in October from the farm I belong too, and I can’t let them go to waist.

I made this last week and it was a big hit.  Very  filling and not too many calories.

Jambalaya

Another great hit.  It tastes even better after  being in the refrigerator over night.

This Creole dish is a breeze to prepare and works well for busy nights after holiday shopping. It's great when you need a meal that can stand for a while once it's ready, and it reheats well. Serve with hot sauce.