The Fitness Files
Volume 2, Issue 7, November 2010
Winter Blazing Boot Camp Schedule
Winter is upon us but resist the temptation to hibernate by signing up for a Blazing Boot Camp with Fired Up Fitness. Keep up the calorie burn through out the holiday season with our pre-Christmas schedule
Mon/Wed 7pm-8pm Nov 29-Dec 22, 2010
Tues/Thurs 6:30pm-7:30pm Dec 2-Dec 21, 2010
Tues/Thurs 9:30am-10:30am Nov 2 - Dec 14, 2010 (registration is ongoing)
Fitness Freebies
Get ready for 2011 now! Register and pay for a New Year Blazing Boot Camp by Dec 22 and be entered to win a free boot camp session.
4 for 3—Buy 3 boot camp sessions and get one free
Bring a friend to boot camp a save on the cost of your session. Bring 5 friends and get your session for fee!
Contact Us for more information and to register
Holiday Health Tips
Sometimes it feels inevitable that we will gain weight over the holidays; all the parties, baking and chocolates. It seems like an insurmountable task to get through the holidays without gaining an ounce and anyway, who wants to be the boring one in the corner on a diet? Well I’m here to tell you that there is good news; you can celebrate the holidays with friends and family without being doomed to work it all off in the gym in January. Here are some tips that will help:
1. Be the Social Butterfly
So, do you go to a party for the food or to visit with good friends and family? Well if you are like I was, at first thought you may say for the food. Who doesn’t love a meal of appies? But seriously, if you plan to go to a party and be the most social person in the room, you won’t have time to eat. Who can talk and eat at the same time (without spraying crab and artichoke dip on the person you’re talking to)? Grab a few of your favorite appetizers and head to the opposite side of the room, so you won’t be tempted for seconds, and chat it up. Who knows you may meet a few new friends that way.
2. Don’t Go Hungry
Have a snack consisting of a good source of protein and carbohydrates before you go. Heading to a party on an empty stomach sets you up for overeating and it’s generally not overeating on the veggie tray. If you have food in your stomach you will be less tempted to stand by the buffet and snack.
3. Come Armed
Sometimes the hardest part about going to a party is that you don’t have control over what is being served. If you want to have a healthy option, then bring one.
4. Stay Active
It’s tempting, with our busy schedules over the holidays, to skip the workout. But staying active allows us some forgiveness in our diets. It also helps us to deal better with all of the holiday stresses. Schedule your workout like you schedule any other appointment in your day planner and it will be harder to avoid.
5. Stay Hydrated
Keep up the 8 glasses of water per day during the holiday season; in fact, when drinking alcoholic beverages, try to match water drink for drink. It will help to reduce the water retention weight gain and does wonders at preventing that hangover!
6. Listen to your body
Your body is an amazing piece of machinery and it does not lie to you. If you listen to it, it tells you what it wants and what it doesn’t want. Get in tune with how you feel when you overindulge and how different it feels when you don’t.
Above all have a good time over the holiday season. Relax, indulge in moderation, and enjoy the time with family and friends. Have a healthy holiday!
Move of the Month
Single Leg Squat
Single leg squats are a fantastic exercise to increase lower body strength especially those glutes! They are also important for injury prevention as they work the stabilizers in the ankle, knee and hip. When we preform a standard two leg squat, the stronger leg usually does most of the work. A single leg squat forces each leg to work independantly and therefore are great to correct muscle imbalances.
 Beginners will use a stability ball against the wall to assist with balance as pictured. Progress to the point where you can preform this exercise with good form without assistance (i.e. free-standing). Balancing on your left leg, bend your right knee and lift your right foot off the floor. Slowly squat as if you were sitting into a chair. Keep your left knee pointed forward, in line with your ankle and hip. Hold for two seconds then return to the upright position. Start with six reps on each leg and progress to 12.
Healthy Holiday Eating
Need a healthy dish to bring to a party? Here is a quick and easy recipe that is sure to impress:
Chicken and Mango Spring Rolls
12 sheets rice paper
1/2 lb. (225 g) cooked chicken breasts, cut into thin strips
1 small mango, peeled, thinly sliced
1 cup thin red pepper strips
2 green onions, finely chopped
1/2 cup Kraft Signature Asian Sesame Dressing
1/3 cup Kraft Smooth Peanut Butter
SOAK rice paper sheets, 1 at a time, in warm water 1 min. or until softened. Place in single layer on work surface.
PLACE chicken on one short end of each rice paper sheet; top with mangos, peppers, onions, cilantro and arugula. Roll up each sheet, starting at topped end and folding in both sides of sheet as you roll it up to enclose filling.
MIX remaining ingredients until blended. Serve with spring rolls.
Fired Up Fitness - Personal Training - Calgary Boot Camps - Corporate Wellness - tracking
Powered by 4goodhosting.com
Powered by 4goodhosting.com | 
