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Hot for the Holidays with California Family Fitness
HEALTHY EATS

New Year, New Outlook on Nutrition

Fitness goals are the most popular New Year’s Resolutions, but we encourage you this year to think about creating some nutrition goals to help aid your fitness endeavors in 2009. Nutrition, or the foods you choose to consume, has a huge impact on your health, mood and waistline. This year become a conscientious eater by reading the labels of the foods you eat and keep a food log to monitor your daily food habits.

There are a couple of things to look for when you review any food label; calorie content is the thing most people know to check, but take it a step further. Measure how much you are eating, and multiply the calorie content listed with the amount of servings you consume.

Next, check how many calories come from fat. You should get only 30% of your daily calories from fat, which equates to about 600 calories per day if you are eating a standard 2000 calorie diet. Less than 10% of your daily calories should come from saturated fat, which is less than 22 grams per day if you are following the same 2,000 calorie diet. Monitoring the amount of fat, and calories from fat you consume is essential for good health and longevity.

Also, start monitoring your sodium intake. Sodium hides in an array of foods like diet soda, potato chips, packaged sauces, cereals, seasonings and more. The American Heart Association recommends consuming less than 2300 mg of sodium per day. That is equivalent to just one teaspoon!

Learning about proper nutrition and fueling your body properly is a life-long process. Increase awareness of what you eat and enjoy a new you in the new year!  

For more information on guidelines for a healthy diet, check out the USDA website:
http://riley.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242   

Or, stop by your local California Family Fitness for personal nutrition guidance:
http://www.californiafamilyfitness.com  

 
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FITNESS CORNER

Take the Ultimate Challenge!

With the new year here, now is the perfect time to prioritize your fitness and nutrition goals. Creating a game plan to achieve those goals and undergoing the ultimate body weight loss challenge so you can look and feel your best for 2009 is a great way to start off the year! In other words, create your own body weight loss challenge or participate with us at California Family Fitness for the New Year; New You!

Over the last few seasons, thousands of people have been hooked on the show Biggest Loser, which highlights a major weight loss competition where top losers win. At California Family Fitness, we have implemented a similar type of competition amongst our members called the Body Fit Challenge. The Body Fit Challenge is an eight week challenge in which participants will meet with their designated trainer twice a week for the first six weeks and then finish the final two weeks on their own. Participants are broken up into training teams and are given a packet containing nutrition and fitness information, workout trackers, meal planners, weekly weigh-in charts, and nutrition diaries. At the conclusion of 8 weeks, all participants will do a final weigh-in and prizes will be awarded to the top male and female contestant.

 


Don’t forget it’s the new year and the time to become the new you! Remember to always include the three main essentials into your weight loss plan: cardio, strength training, and proper nutrition. While some weeks may be harder than others to hit the pavement running and eating right, the outcome of this challenge will produce a stronger, healthier you!

California Family Fitness is here to help you succeed in your ultimate goal of losing weight!

For more information regarding the Body Fit Challenge please visit: http://www.californiafamilyfitness.com/Company/Events-and-Promotions/index.php.

 
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FIT KIDZ

Don't "Drop the Ball" on Healthy Resolutions

Before the ball drops in Times Square, adults young and old put together their list of New Year Resolutions, or goals, for the coming year. For those of us who are parents, it can also be a time to help our children learn how to set and accomplish goals. 

For kids, there are many goals they can set in all the different facets of life:  socially, intellectually, physically, and otherwise.  As the new year approaches, sit down with your kids and map out the resolutions that will help them improve in all these areas, especially physical fitness.
 

 

A good place to start would be to list out the fitness resolutions you have made for yourself so they can see how it is done.  Setting family fitness goals, in addition to individual goals, will help highlight the importance of maintaining a healthy fitness level for everyone in the family.

Help your kids think of all the goals they want to accomplish this year and incorporate into your plan a “Goal Chart” that

includes all the daily or weekly activities they need to do in order to accomplish those goals.  For example, if a resolution is for them to reach better physical fitness, identify an activity that your child likes to do (i.e. playing basketball, riding their bike, dancing, running) and plan out set times for them on a daily or weekly basis to complete those activities. 

To keep them motivated, establish a “rewards” program so that when significant milestones are reached they can realize the benefits of reaching their goals. Remember to create positive incentives and rewards for achieving their goals that encourage activity and are not junk-food related.

For some additional Fit Kidz tips please visit a Kidz Klub at a California Family Fitness facility: www.californiafamilyfitness.com.

 
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WORKFORCE WELLNESS

Making Your New Year Resolutions

The end of the year is a symbolic time, when many people look back at the year that has transpired and reflect on the changes we want or need to make in the future. New Year’s Resolutions, while a pesky tradition to some, actually can be great tools to help motivate you to achieve your goals in the upcoming year. Popular New Year Resolutions can range anywhere from your career, to debt management, to getting in better shape, to spending more time with your family. While you may be giving some serious thought this year to your career path, why not also give some thought to your fitness goals and how you can incorporate both!

Here at California Family Fitness we want to help you become the new you for the New Year in all of your endeavors! Try setting some of these fun goals for your New Year resolutions for ‘09!

 
  • Take time to stretch. When you have a five or ten minute break during your day, utilize that free time for a quick stretch to improve your flexibility and everyday functions.
  • Walk at lunch. Taking a small portion of your lunch hour to walk a few blocks will not only help get your blood and heart rate pumping, but will also refresh your mind and body; making you more efficient at the office!
  • Pack healthy snacks. Trade off with your co-workers to provide your office with healthy snacks such as fruit slices, veggies, non-fat dip, and whole wheat crackers.
  • Start a fitness group. Try a new group exercise class with your co-workers once a week to spice up your workout routine and motivation.

California Family Fitness wishes you and your office a very happy New Year! For more fun tips please visit: www.californiafamilyfitness.com.

 
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FAB AFTER 50

Walk Yourself Fit in 2009

It’s the start of a new year, which is a great time to refresh our health and fitness goals. There are numerous reasons why people workout, including a desire to manage our waistlines or to maintain good health as we age. While weight management is essential for good health throughout our entire lives, if you are over 50, it is important to consider choosing a routine that helps to defend the body against age-related diseases and conditions. Walking for fitness is a great way to manage your weight, protect your bones and joints and keep your heart healthy! 

 

 

Walking is an excellent option for weight management and meeting the cardiovascular goals that are necessary for good health. Walking for 30 to 60 minutes at a moderate pace will burn fat and boost your metabolism. You know you are at a moderate pace when you are perspiring lightly and are slightly out of breath, but can still carry on a conversation.  

Regular walking strengthens the bones and joints because it is a body weight bearing exercise. It is also low impact, making this method of exercise particularly friendly for bodies prone to some aches and pains.

In addition to all these benefits, walking is great for your heart and longevity. Studies show that walking 60 minutes a day, most days of the week, can reduce your risk for heart disease, stroke, cancer, diabetes, and other diseases.

Beyond the numerous physical benefits that are gained from a regular walking program, walking may also improve your mental health. It will improve your mood, reduce anxiety, depression and stress as well as improve quality of sleep.

Finding a healthier new you does not have to be hard work! Incorporate walking for fitness into your life and enjoy a happier and healthier 2009!

For a treadmill near you, or for personal training advice check out:
http://www.californiafamilyfitness.com

 
 
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  HEALTHY EATS
 
FITNESS CORNER
 
FIT KIDZ
 
WORKFORCE WELLNESS
 
FAB AFTER 50
 
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