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Fitness & Wellness Newsletter December

December

Check out The J's NEW monthly Health & Wellness newsletter. Each month you'll find: 

December Exercise of the Month


Spinal Mobility (Thoracic Spine Extension)clientuploads/Fitness_Misc/WellnessNewsletter/Lunge-Kick1resized.jpg

EXERCISE OF THE MONTH:
Lunge Kick

MUSCLE GROUPS:
Glutes, legs & core

BENEFITS:
Power, strengthclientuploads/Fitness_Misc/WellnessNewsletter/Lunge-Kick2resized.jpg

HOW TO:
• Stand holding a dumbbell in your left hand.
• Lunge back with right leg until thigh is parallel to the ground.
• Rise up as you kick your right leg out in front of you.
• Step back to starting position.
• Do 15 reps, then switch sides to complete set. Do two sets.clientuploads/Fitness_Misc/WellnessNewsletter/Lunge-Kick3resized.jpg

Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.

December Fitness Tip

HOLIDAY FINANCIAL HEALTH:
STRESS-FREE SPENDING & GIVING
 

When we think about staying healthy during the holidays, we tend to think about eating well, exercising more and spending extra time with our loved ones. These are great things, but one area we tend to over look is financial health. If we neglect staying healthy financially, it probably means a little extra stress. Follow these five steps to help your financial health this holiday:

CONSIDER YOUR INCOME.
The first step to any budget is to always add up what is coming in.

ADD IN MONTHLY EXPENSES.
Determine your regular necessary expenses including mortgage or rent, bills and groceries.

ESTIMATE EXTRA HOLIDAY NEEDS.
Try and create a budget on how much you’ll spend during the holidays including gifts, entertaining, giving, decorations, travel, etc.

REVISIT AND REVISE.
Throughout the season, review your budget continually, adjusting as needed. If you’re spending more than planned, revise your budget. You want to make sure you spend within your means.

REWARD YOURSELF.
Work into your budget a small amount to reward yourself if you reach your goals.

Sources: 
http://www.bbb.org/us/article/five-steps-to-create-and-keep-a-holiday-budget-23166

December Nutrition Tip
Don't Let Stress Tip the Scale


HOLIDAY EATING STRATEGIES

It’s the most wonderful time of the year–filled with gatherings with lots of indulgent foods. Many people tend to experience weight fluctuation during the holidays, but you can keep the weight off if you adopt some easy strategies to keep your weight in control.

 1. FOOD FOR THOUGHT
    Fine tune your appetite by asking yourself:
•    Am I really hungry? Many times we reach for food out of habit or boredom.
•    Can I make a better choice? Substitute fruits and vegetables for indulgent snacks.
•    Have I had enough water? Remember sometimes hunger can be mistaken for thirst. Reach for water first.

2. REFRAMING FOOD
   Learn how to look at food in a different light.
•    Instead of a cookie exchange think non-food exchanges, crafts make time spent memorable.
•    Meet up with a friend for a walk or trip to the gym.
•    Volunteer your time serving food at a local community event.

3. STRATEGIZE
    Have a game plan before you eat.
•    Make your dinner plate a salad plate. By eating a smaller size, you can easily save 150-300 calories.
•    Bring your own healthy dish to the party–this way you know you’ll have something healthy to eat.
•    If drinking alcoholic beverages, drink 8 ounces of water before and after each drink.


Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.


Sources:
1. A Prospective Study of Holiday Weight Gain, Jack A. Yanovski, M.D., Ph.D., Susan Z. Yanovski, M.D., Kara N. Sovik, B.S., Tuc T. Nguyen, M.S., Patrick M. O’Neil, Ph.D., and Nancy G. Sebring, M.Ed., R.D. N Engl J Med 2000; 342:861-867 March 23, 2000DOI: 10.1056/NEJM200003233421206r

December Wellness Tip

 

SURVIVING THE HOLIDAYS

The holidays can become a two-month indulgent eating fest, where the rules of healthy eating and exercise tend to not apply. To a majority of the population, surviving the season means just maintaining weight. Weight maintenance can be difficult during this time because we’re constantly surrounded by food and festivities, creating an obstacle course to our holiday health.
However, it’s not impossible to stay healthy during the holidays; it just takes a game plan and a little discipline. Follow these tips to help you survive the season.

Don’t Starve Yourself For That Big Meal:
Try to eat 4-6 small meals.

Maintain Your Exercise Routine:
This helps burn a few extra calories in case you happen to over indulge here and there.

Eat Slower:
Think about what you’re eating and enjoy – it actually takes 20 minutes for our brain to signal when we are full.

Bring Healthy Foods:
If you bring something healthy to the party, you’re ensured to have something healthy to eat. Think fruit with a yogurt dip, whole wheat pita and hummus or tortilla chips with salsa or a bean dip.

Avoid Socializing Around Food:
Try not to socialize around the appetizer table because the calories consumed before the meal count too.

Be Assertive:
You don’t have to say yes to every food or drink you’re offered. If you’re not hungry, simply say no thank you.


Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.
 
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