Friday, May 24, 2013

Thursday Night Class Cancelled

 

 

NEW YEAR, NEW YOU PROGRAM

 

AN ALL INCLUSIVE PROGRAM JANUARY 14 — MARCH 10

Limited to 20 Participants

**FOR ALL AGES AND LEVELS**

 

Make a commitment to yourself for the New Year to transform your health and your life!

This program will hold you accountable to not only your workouts but to your Nutrition habits as well.  By enrolling in this program you will be making a commitment to a healthier lifestyle and giving yourself the jumpstart that you need to start the new year on the right foot.  You will not only gain strength, endurance, body awareness, balance, and flexibility...but you will also establish healthy eating habits, what to buy, healthy recipes/meal planning, and the keys to successful grocery shopping.  You will have weekly tracking in Personal Training as well as your food logs.

 

There are 3 different options:

Option 1 = $250 (fitness only)

· 8 wks x 1 hr/wk Individualized Personal Training

· Before/After Assessments

PERSONAL TRAINING AVAILABLE WITH SUE, STEPH, DREW OR TOM

 

Option 2 = $250 (nutrition only)

· 1 x 30 minute individual nutrition consultation at start of program

· 1 x 30 minute individual nutrition consultation at the end of program

· Weekly food log tracking

· 1 x Nutrition Talk

· 1 x Healthy Pot Luck Dinner

· Motivational Emails (tips, recipes, articles, etc.)

 

Option 3 = $400 (fitness and nutrition)

· 8 wks x 1 hr/wk Individualized Personal Training

· Before/After Assessments

· 1 x 30 minute individual nutrition consultation at start of program

· 1 x 30 minute individual nutrition consultation at the end of program

· Weekly food log tracking

· 1 x Nutrition Talk

· 1 x Healthy Pot Luck Dinner

· Motivational Emails (tips, recipes, articles, etc.)

 

See fitness staff for more information. 

brfitness@hotmail.com  or 410-942-1491

 

NEW GROUP EX CLASSES

 

New for 2013….four new classes will be added to the Group Exercise schedule! 

 

ZUMBA: Tuesday nights 6:30pm, Thursday mornings at 10:15am

 

 

YogaStretch: Wednesday mornings at 10:00am, Wednesday evenings at 6:15pm.

 

Like all the other classes on the current schedule, these new classes are FREE!!

 

All classes will be held in the Fitness Center and have a maximum capacity.  Sign-ups are offered and highly recommended.   Please check the January group ex schedule, www.bullerockfitness.com, or contact the Fitness Center staff for more information.

 

10 Ways to Survive The Holidays

 

 

The holiday season can be a very stressful time, especially if you are trying to lose weight.  Studies have shown that the average person gains 13 pounds from Halloween through New Years.  AHH! 

 

 

 

Not want to be part of that statistic?  Eating properly and exercising is a great way to avoid holiday weight gain and combat stress.  Following the tips below will help to keep you on track!

 

1) Add lots of natural spices to your foods.

·  Spices have many beneficial properties from detoxifier to anti-inflammatory.

2) Eat more veggies

·  Eat 3-4 cups/day and you'll experience less cravings.

 3) Sleep!

·  When not rested the hormone gherlin will increase (increases appetite) and leptin decreases (helps keep metabolism going).

4) Keep clean foods in the house

·  Throw away the junk in your cupboards! If it's there you'll eat it.

5) Avoid super size portions

·  Put food into smaller containers so you won't eat more.

6) Set aside time to do a big cook

·  Cook for the week so you have healthy food on hand.

7) Do a small good deed

·  By focusing on others it helps us to avoid emotional eating.

8) Give yourself time before giving into cravings

·  Wait 10 minutes before giving in to see if you really need it.  If you do give in, have a smaller portion.

9) Avoid the 'all or nothing' attitude

·  Don't throw in the towel if you fail, understand that proper eating is a life long process.

10) Workout

·  Put your workout on your calendar in INK, they're non-negotiable.

 

 

Sign up for Personal Training, classes, or look for the Fitness/Nutrition Program starting in January.

Get yourself on track and reach your goals! 

 

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