DECEMBER! Man this year went fast! I’m hoping for a winter filled with lots of snow to play in.
Classes are still continuing until December 17th, then we have a bit of a break for the holidays. Personal training continues as usual. We will be back at classes in in 2023. In January I will be having a hip strength and mobility workshop. So far the tentative date for that is the 18th. I also have a couple of personal training spots opening up for in studio training as well as online training. Please message me for more information.
I hope the holidays are amazing for everyone and you take the time to enjoy all the good things. Family, friends, pets, food, exercise and most of all the great outdoors in the snow!
THIS IS THE BEST CHRISTMAS DECORATION I EVER HAD IN THE STUDIO
This month is filled with celebration and eating. It’s important to enjoy the traditions and food that have become a part of the routine with your family and friends.
One of the simplest things you can do to continue to eat well for your goals is to slow down when you eat.
When it comes to eating better, most folks worry about the little details:
And who can blame them? We’ve been taught to think about what we eat, not how we eat.
That’s too bad since…
Eating slowly and mindfully can actually be an incredibly powerful habit for driving major transformation.
Instead of having to figure out which foods to eat, in what frequency, and in what portions—all important factors, of course—eating slowly is the simplest way anyone can start eating and feeling better, immediately.
1. It takes about 20 minutes for your body’s satiety signals to kick in. Slow eating gives the system time to work, allowing you to better sense when you’ve had enough.
2. When you slow down, and really try to savor your meal, you tend to feel satisfied with less, and feel less “deprived.”
People struggle with this habit.
(Oh, do they struggle.)
What to do?
Practice at slow eating and know you won’t be perfect. That’s okay.
It’s also why it’s not a bad idea to spend a whole month on just this one habit.
To help you, try one of these tips. You can experiment with them for just one meal, or take on a full “30-day slow-eating challenge,” if you feel up to it.
Take a breath.
Before you eat, pause. Take one breath. Take one bite. Then take another breath. Go one bite and one breath at a time. That’s it.
Add one minute per meal.
At the beginning of a meal, start a clock and see if you can make each meal one minute longer than the meal before.
Do something between bites.
Besides taking a breath (or three), try:
Savor your food.
When you eat… eat. Enjoy it. Really taste it. Is it salty? Sweet? Does it coat the roof of your mouth? What’s the texture like? Think about these questions with each bite.
Notice what affects eating speed.
Even something as subtle as silence or background music can trigger you to speed up or slow down, which is why some folks have found success with listening to a 20-minute “slow eating” playlist.
Try to remember: Don’t put food on your fork... if there’s food in your mouth!
TIP OF THE MONTH : EAT YOUR PROTEIN
Protein is the building block for the systems in your body.
If you are hoping to get the muscle building benefits of all your work in the gym it is important to get enough.
Protein is vital for your immune system, skin health, hormones, energy and so much more.
Aim to eat protein at every meal and snack and that should cover yours needs. Adjustments will need to be made for your individual needs but this is a good start.
I found this great common sense article that gives you some great information on protein please take the time to read it.
Hi, I’m Gloria Meier a certified personal trainer in Peachland, BC. I have completed a wide range of education in training, nutrition, corrective exercise, human physiology and biomechanics. I am a constant learner and continue with education to better serve my clients. My years of experience working with people has also offered the best learning I could ever receive. I specialize in helping people get strong so they can live a happy functional life in a strong fit body. I work with people in my studio and online. This newsletter is all about things happening at the studio and online, along with some tips and information I find important or interesting. Thanks for reading!