3 FREE Workouts
We’re welcoming guests to ProActive in December!
Non-members can try out 3 FREE Small Group Training sessions this month and after you complete the last one, I will donate $10 to the Saskatoon Food Bank!
If you’d like to come and check it out, email firstname.lastname@example.org or call the studio at (306)374-3013 and we’ll book your consultation/movement screen to get you started (that’s free, too!)
ProActive members are encouraged to pick up a 3 FREE card to share with friends or family members.
Help us help the Food Bank and get a jumpstart on your fitness for 2020!
Did you forget?
…about your fitness goals?
Just because it’s the holidays doesn’t mean that your fitness goals no longer matter. In fact, if you lose sight of your fat loss goals entirely this month, you’ll have a seriously rude awakening come January 1st.
I have a better idea for you…let’s keep you focused on your fitness goals while still making room for some fun this holiday season. This means that you’ll need to learn how to indulge with control. While that may sound like an oxymoron, it IS possible to let loose and enjoy without throwing away the results that you’ve worked so hard for.
Here’s how to stay fit this holiday season:
Holiday Fitness Tip #1: It’s All About Moderation
Don’t try to deprive yourself of all the foods you love, this is unrealistic. Instead, be smart about what you choose to eat. Enjoy your very favourite flavours of the season, but in moderation. Trim calories where you can by only eating those rich foods that you really enjoy.
Also, be sure to limit the number of alcoholic beverages you drink. These drinks are typically filled with tons of sugary calories. Try alternating an alcoholic drink with a non-alcoholic drink like sparkling water.
Holiday Fitness Tip #2: Fibre is Your Friend
Here’s a simple tip that most people overlook when loading up their plates at holiday gatherings…fill up on fibre first. You see, if you are eating a plate that’s mostly fibrous vegetables and greens, leaving only a moderate amount of room for the dishes full of fats and carbs, then your net calorie intake for the meal will be dramatically lower than if you had eaten more of the carb and fat dishes.
While this tip is super effective during the holidays, it’s also a technique that you can carry with you throughout the rest of the year to stay lean while still indulging in what you love. The key is to eat less of the rich, fattening foods and more of the lower calorie, high fibre foods.
Holiday Fitness Tip #3: Exercise is a MUST
Many people let their workouts go by the wayside during the busy holiday weeks, however I am here to tell you how important it is that you keep your workouts a priority. I know it’s harder to get into the gym when it’s cold outside, and when you’re tired from all the Christmas preparations, but that act of lacing up your shoes, sweating, and getting the endorphins flowing makes a huge impact on your overall fitness.
Not only are you burning calories and stoking your metabolism, by exercising every single day you are keeping fitness at the forefront of your mind. It may sound like a small thing but getting into the gym forces you to remember your fitness goals and this small act will help you make better decisions throughout the rest of your day.
All of these small efforts add up, my friend, and you are able to do them all without sacrificing the fun or the flavours of the season. You can do this!
Do This to Avoid Holiday Weight Gain…
The holidays are filled with opportunities to indulge in rich foods and to consume far more calories than normal. Add to that the travel, house guests and gatherings that cut into your workout routine, it’s no wonder that you’re left in a state of being overfed and under-exercised. It’s a recipe for weight gain!
However, you do NOT have to sit by and accept the extra pounds. Do these simple tips to help swing the calorie balance back into your favour.
- Promise yourself that you won’t eat after 7pm.
- Drink a healthy protein shake for breakfast.
- Only enjoy ONE sugary treat per day, rather than dozens.
- Exercise a minimum of 3 days each week.
- Come workout with us, all through the holiday season! See that offer for 3 FREE in December, above!
Bacon Wrapped Stuffed Dates
When it comes to appetizers, our healthy diets can often fly out the window, which is why I really like these stuffed dates. While this is certainly a treat and not something to include in your daily diet, each date contains protein, fat and complex carbs. Additionally, these ingredients are wholesome and simple, not deep-fried, and not containing a laundry list of additives and fillers.
A word of advice: make a double batch! These disappear quickly…
Courtesy of RealHealthyRecipes.com
What you need
- 12 bacon strips
- 24 dates (get the kind with pits, these are softer)
- ½ cup goat cheese
- 24 walnut halves
- 24 toothpicks
- Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. Cut the bacon strips in half, width-wise.
- Remove the seed from each date and stuff with a teaspoon of goat cheese and a walnut. Squish it together.
- Wrap each stuffed date with a piece of bacon. Secure with a toothpick and place on the prepared baking sheet. (You can store in the fridge up to a day once wrapped. It’s nice to make the day before your party!)
- Bake in the preheated oven for 20-25 minutes until the bacon is cooked through and crispy. Enjoy immediately!
One serving equals: 96 calories, 6g fat, 237mg sodium, 6g carbohydrate, 1g fibre, 5g sugar and 5g protein.
Whenever you’re ready, here are 3 ways I can help you get healthier and happier:
1) Come in for a Custom Fitness Consultation
We’ll sit down together and discuss your health history, your goals, and simple steps you can take to achieve them and see if there is a way to work together to give you the coaching and support you need to get the results you want.
If you’d like to discuss meeting for a Consultation, just reply and put ‘Consult’ in the subject line and I’ll follow up with you.
2) I have FREE Open Office Hours during the week where you can call in and speak to me about your goals.
The call is just 15 minutes out of your week, but the insights you’ll discover could impact you for a lifetime! To schedule your FREE consultation, reply and put ‘Call’ in the subject line. We’ll set up a time that works for both of us.
3) Be my guest for a free training session.
If you’d like to come in to attend a Beginner small group training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details.