Back To School Means Back To Fitness
Keep That Summer Shape
Diet and Exercise — A Healthy Combination

Chef Allison Coia's Newsletter, September 2010

Back To School Means Back To Fitness

By Kasey Nolan and Linda Jassmond, Personal Trainers

The children had the summer off from school and chances are you took part or all of the summer off from your exercise routine. We see a drop in our weekly client load because clients want to spend time with their kids, go places, do things, travel, and this is all good. How do you make the transition from taking a three month break to getting back on track? Below are a few suggestions.

1. When you wake up, put on your work out clothes. This will remind you that you need to do something, even if it's taking a short walk.
2. Ramp up slowly. It's ok to take time to build up your exercise program. Starting slowly will lessen the chance of injury and allow you to stick to your new regimen.
3. Schedule exercise into your day. Once you find out what the school schedule entails, you can better fill in the gaps with fitness classes, tennis lessons or a quick round of golf.
4. Exercise with a friend. Having a buddy to exercise with will increase your commitment and get you moving on the days you feel less motivated.
5. Make goals and celebrate your success. The first week is the hardest. Recognize how hard you are working and choose rewards that will encourage your ongoing commitment.

Have a good time getting back into your fitness routine. Your body will thank you.

Chef Allison Coia's Newsletter, November 2009

Keep That Summer Shape

                       By Kasey Nolan, Personal Trainer

Summer is officially over. Days are getting shorter and cooler weather is upon us. Studies have found that 30 percent of Americans ditch their exercise routine during the winter months. Limited physical activity and holiday parties can often lead to the dreaded winter weight gain.

Exercising outside can be fun and rewarding, so long as you follow these simple tips:

• Check with your physician first — if you have any health concerns it's best to consult with your doctor before trying something new.
• Warm up inside — do some light physical activity (try jumping jacks) to warm up your muscles prior to going outside.
• Dress in layers — this will keep you warm and allow you to remove some clothing if you begin to over heat.
• Protect hands, feet and head. 30-40% of your heat is lost through the head and frostbite will attack your extremities first. Always wear a hat and try layering socks and gloves.
• Head toward the wind — you may stay warmer if you've worked up a sweat by ending your activity with the wind at your back.
• Stay hydrated — water is just as important in the winter as it is in the summer — even if you don't feel thirsty.

Don't be a statistic! Make a promise to yourself to stay on track and keep up your exercise year round.