Boot Camp & Personal Training Newsletter  
November 2008
 

In this issue:

  • News and Review.
  • Forget the D Word.
  • Have a Game Plan.
  • Staying Active.

    • News and Review

    Congratulations to Elizabeth, Mike and Trisha for completing the New York City Marathon earlier this month.

    Thanksgiving is here and the holiday season is beginning. These are the toughest six weeks for everyone where in North America we consume 24 million turkeys and 112 million cans of cranberries. We drink 108 million quarts of eggnog and 89 million gallons of liquor. All this can lead an individual to gain five to ten pounds over the holidays.

    Forget the D Word

    The holiday season is the most difficult time to try to diet. Attempting to follow a strict eating plan when you're not truly committed can induce you to binge on the foods you have eliminated, causing you to gain weight. Focus on maintaining your weight over the holidays by controlling portions, making healthier choices, and getting regular physical activity. You can get back on track with weight loss when the diet danger zones of November and December have passed.

    While this may seem discouraging, maintaining your weight is a huge victory over the holidays. A study by the National Institute of Health found that weight gained over the holidays is not lost and even a pound of weight gain can accumulate through the years and act as a major contributor to obesity later in life.

    Have a Game Plan

    Whether you are going to a relatives or heading to a holiday party have a game plan to help you stay on track. Think about the amounts and types of food that will be provided, social pressures to eat, the availability of extras and your alcohol consumption.

    Try not to: Go hungry. Never "save up" your calories during the day by not eating; it will only backfire and cause you to eat more in the end.

    Try to: Consider eating a healthy snack before you attend a holiday event. You will still be hungry but have more control over your food choices.

    Make small changes that can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a dessert can save hundreds of calories.

    Offer to help serve so that you can control your portion sizes, or ask for a smaller portion.

    Fill your plate with healthy options like salad and vegetables and take smaller amounts of high calorie foods.

    Wait 15 minutes before considering going back for seconds to give your body time to feel full.

    Staying Active

    The holidays are great at disrupting exercise routines. Plan ahead and find a gym where you are traveling. Look for a fun class to take or schedule time to workout with old friends or family. If that doesn't work you can always grab a pair of sneakers and take a walk or jog to burn a few calories. Do your best to keep in a workout schedule. It takes much more effort trying to get back into a routine when you have taken time off and are feeling guilty about holiday indulgences.


    Come out and support a good cause at the Jingle Bell 5k Run/Walk for Arthritis on December 14th. Thousands of bells will ring through the air as people across the country tie jingle bells to their sneakers and join in to raise money for the Arthritis Foundation.

    The event takes place at the Newport Town Square located at 35 River Drive South in Jersey City. Race day registration and check in begins at 8:30am and the 5k run kicks off at 10:00am.

    For more information you can go to the Arthritis Foundation or contact Miriam Altomonte at 732-238-4300 ext. 300. Registration is $20 before November 14th, and $25 after.


    Important Dates:





    Local Interests:

    Hoboken Harriers

    Mile Square Running Club

    Stevens Aquatics

    Gold Coast Triathlon Club

    Fleet Feet Sports Hoboken



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