Posts Tagged ‘new years resolution’

December’s Healthy Lifestyles Newsletter

December 1, 2009

Tips For The Holidays Season

This Month’s Topics:

1) Nutrition – Holiday Parties: How To Avoid Eating Your Way Through Them
2) Fitness – How to Fit Exercise into the Holiday Season
3) Wellness – Will You Be Making a New Years Resolution?
4) News – The 2010 Body Conditioning by Dancers Schedule

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1) Nutrition – Holiday Parties: How To Avoid Eating Your Way Through Them

Prepare in Advance: If you know your family Christmas is filled with Turkey and Stuffing be sure to eat very healthy a few days in advance and pre decide that its going to be your Cheat Day. That being said, don’t starve yourself till dinner, treat the metabolism as you would every day to avoid overindulging.

Don’t Go Overboard: If your mom is the type who insists on seconds, take your time eating your first portion and then decide if you really are hungry for more – if you aren’t, stop eating, and save room for dessert.

Easy on the Cocktails: Enjoy one or too, but be sure to balance them out with the equivalent in water! This with help with over indulging and unnecessary caloric intake from those yummy alcoholic bevvies!

2) Fitness –  How to Fit Exercise into the Holiday Season

Its easy to come up with excuses why there’s no time to exercise – to avoid disappointment here are my tips to stay on track:

(1) Walking is an exercise that can go anywhere, from the mall to the snowy street – so get your shop on or bundle up, get outside and get that heart rate going.

(2) Organize your day the evening before. Prioritizing your tasks beforehand will help you find time to exercise.

(3) Plan a little at home workout session before going out. Even if you have only 15 minutes try these 4 exercises…

Cardio: Skipping rope, or jumping jacks
Legs: Standing Squats (feet parallel or 2nd position)
Arms: Pushups  (Center and elbow, elbow, hand, hand)
Core: Plank (Center and Side)

Potential Excuses and My Solutions for You:

Problem: But Eva, I have a Holiday Party in the evening, during my regular gym time?
Solution: Wake up an hour early to get your workout in, walk, or jog on your lunch break.

Problem: But Eva, I have family dinner and I said I’d bake the dessert?
Solution: Combine Exercise and Family Commitments! Offer to shovel the driveway when you arrive, (and the neighbors for Karma Points), go tobogganing at the park with the children before family dinner, bundle up and take a walk to look at the neighbors Christmas lights before dessert.

All I ask is that you try, even if you find yourself simply too bogged down to exercise at all during the holidays, just be sure to get back on track when the season is over!

3) Wellness – Will You Be Making a New Years Resolution?

Here are my tips on How to Make a New Years Resolution:

Choose a realistic, achievable long term objective
(example: “I want to run my first 10k race this year”)

(2) Write it down in the form of an affirmation
(example: “I am proud that I will be training for my first 10k race which I will run March 1st”)

(3) Break the long term objective down into short term goals
(example: “I will be running once a week in preparation for my March race”)

(4) Identify Obstacles that may stand in your way, and develop a plan of attack to get through them
(example: I tried last year and didn’t stick with it, this year I am choosing an accountability partner to run the race with me)

(5) Plan the Reward
(example: “I’ve booked a day at the spa the day after the race”)

Above all, aim for things that are truly important to you, and think year round, not just new years, if you can turn your fitness resolutions into lifestyles even better!

Will you be making a New Years Resolution?
Write it on my blog and I’ll help hold you accountable!

4) News –
The 2010 Body Conditioning by Dancers Schedule

Fitness New Years Resolution? Here’s the key to your resolution success!

Preview Week
January 6th, 7th 10th and 11th
(Preview class & BCBD New Years Challenge, more information available by request)

Session Dates
> SUNDAYS 12:10 pm – 1:25 pm

January 24th – March 14th

> MONDAYS 10:00 am – 11:15 am

January 25th – March 15th

> MONDAYS 8:05 pm – 9:20 pm
January 25th – March 15th

> WEDNESDAY 8:05 pm – 9:20 pm *at L3
January 27th – March 17th

> THURSDAYS 10:00 am – 11:15 am
January 21st – March 11th

> THURSDAYS 8:05 pm – 9:20 pm
January 21st – March 11th

Registration Opens December 15th!


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A little encouragement to live by in December:

If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings.

If you like what you are reading or tried last months tips, then please take a minute and let me know…

Wishing you and your loved ones peace, health, happiness and prosperity this Holiday Season and in the coming New Year.

Be well,


Learn How to Beat the Winter Blahs!

December 27, 2008

new-yearSince its New Years Resolution time and I know many of you have your health and fitness in mind for 2009, the following are my Healthy Coping Strategies and Therapies to help you stay motivated during the cold winter months.


Winter is still here but don’t let the cold and snow from our famous Canadian winters put you into a slump. Here are some helpful hints to help you stay on top of your diet, exercise and moods as we transition into a new year:

Strategy #1– Keep The Body and Mind Alert!
How Fitness Can Help to Beat The Winter Blahs:azsunset
Staying active will help keep your energy alive, spirits lifted and keep you in a positive frame of mind. Getting the heart rate going with a fitness activity will help beat the winter blahs.

Being active will put you in a better place physically and mentally, and will motivate you to stay on top of things during  a time where we tend to operate a little slower.

Strategy #2 – Stay Motivated
Indoor Fitness Suggestions for Winter Months:
Do not try to implement too much change too soon, by focusing on short-term fitness goals, we take a positive approach to staying motivated during a time where people tend to fall out of their routines.

To stay motivated in the winter months, consider following a program. There are plenty of interesting and FUN ways of staying fit. For example, hip-hopregister in an adult dance class. You can also try a group fitness class. The goal is to make a choice to commit to something that runs in a session – that way you will feel obligated and motivated to return on a consistent basis.

The gloomy feelings that you experience during this season are natural. But it’s important to remember you are not alone. So incorporate the motivation of staying fit this winter by exercising with, a friend, family member, partner or your children.

Whatever works for you, just make a choice you’ll enjoy. Don’t forget any activity is good activity.

Strategy #3 Take Care of Yourself
Don’t Forget Fresh Air:
During the dark and cold months we have a tendency to want to stay inside, cuddle up in a blanket and hibernate with a bad attitude. Getting outside, breathing fresh air and soaking up the daylight sun will help with our energy and moods.

Try to get out and enjoy yourself, winter can be one of the most beautiful skitimes of year -take a walk after dinner with a loved one, walk the dog, visit the lake, plan an afternoon or evening skate at an outdoor rink, organize a family ski trip, make a date and try snow shoeing.

The point is; find ways to enjoy winter and take part in as many exciting activities as you can. Choose events you look forward to – it will make the season pass faster and will keep your inner health strong along the way.

Remember, keep busy and try not to focus on the negative; the positive -Spring is just around the corner!

Strategy #4 Treat Yourself
Therapies To Help You During the Cold Winter Months
Make your summer vacation a winter vacation and plan your dream holiday – Break up the cold stretch with a sunny break on a beach! Plan a day at the spa, book a massage, visit a tanning studio, get a new hair cut, buy bright colored sweaters – reward yourself to keep your emotional state high.

Surround yourself with positive people – make plans with friends, scheduleskate22 group activities, get out and be active

Set goals – Try a new activity, start a hobby, register in a class, join a group or club, stay positive!
With all these possibilities, its easy to put your excuses aside and avoid the lethargic tendency of the season.


Wishing you the best for 2009.
Be Well!


Kelloggs Special K* – Womens Fitness Expert

December 1, 2008

SpecialK_Logo.epsRecently I had the pleasure of speaking to women on behalf of Kellogg’s regarding the Special K* Challenge.

With a New Year approaching we know its the most common time to reflect on the past year, reassess our situations and envisions ways to be our ideal selves. In other words – its New Years Resolution time!

The Kellogg’s Special K* challenge is a great way to partner yourself for success this year, and encourages you to:

§ Set goals for yourself
§ Eat well balanced meals
§ Exercise regularly and
§ Stay motivated

Kellogg’s Special K* Tips for Achieving Your New Year’s Resolution from a Women’s Fitness  Expert:

Step 1: Identify your exercise personality and interests: Whether it is group exercise, playing sports, or working out at home, there are plenty of interesting and fun ways of staying fit. Whatever works for you, just make a choice you’ll enjoy.

Step 2: Set realistic goals: Consider all your obligations and choose a time to exercise that is realistic and manageable on an ongoing basis.

Step 3: Stick with it: Stay motivated by exercising with a friend, family member, partner or your children. Exercising regularly is rewarding and healthy for everyone and can motivate you to do anything.

You don’t need to go to a gym to be active. Try living a more active lifestyle by going for a romantic walk each night after dinner or by biking with your family. Remember it all adds up – every little bit counts!

You can affect your own future -Now is the perfect time to take action.

In combination with healthy eating and positive body image, physical activity can improve our quality of life. Balanced, all 3 create

Total Body Wellbeing!

Kellogg’s Special K* New Years Resolution Media Event

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