4 "F" Factors to Keep Full Classes through the Holidays

So it's no big secret that class numbers have the tendency to fall during the holidays. People get out of their regular routines - they're out late, up early, spending too much money, overworked, under-rested, etc, etc, etc. But here are four "F" factors that you can use in your classes to help keep attendance high.

FACTS:
For instance, the average American gains 6-8 pounds in November and December alone. That's going up a pants size! Why? We exercise less and eat more. Now, obviously, we're not going to tell our class participants to avoid the holiday parties. But we can encourage them to keep attending class. They've worked so hard, and they don't want to blow it! REMIND THEM!

FUN:
Play Christmas music. Have a party to reward your class. Encourage your class to wear holiday colors, and have small prizes for those who participate. Use your imagination!

FAT:
BURN IT. Remind them again WHY they are working out.

FREQUENCY:
Keep them motivated to keep their regular fitness schedule. Exercise gives off endorphins, which will provide them the extra energy they need to survive the holidays. It's also a great stress reliever, will help them rest better, and will allow them to indulge in some of their favorite treats without feeling guilty!

Vicki's Spiced Tea

An amazing recipe for a Holiday Spiced Tea...don't go to a Christmas party without it! Plus, it is bursting with antioxidants. Enjoy! (Thanks to Vicki, my mother-in-law, for sharing!)

Vicki's Spiced Tea

Step #1
4 cups Water
2 Large Decaffeinated Tea Bags
2-3 Cinnamon Sticks
1 Tablespoon Whole Cloves
Bring to a boil. Turn off. Cover with lid and let it sit for 5 minutes.

Step #2
2 Cups Splenda
2 Cups Water
Bring to a boil to dissolve the sugar. Turn off. Remove tea bags, cinnamon sticks, and cloves.

Step #3
1 large can of frozen orange juice (46 ounces)
2 Cups of Unsweetened Pineapple Juice
6 Cups Water

Store in refrigerator and heat cups as needed.

Did you remember to stretch?

So many people claim that they don't run because they simply "don't want to get hurt." I cringe everytime I watch someone come into the gym and immediately begin to run on the treadmill. They are just asking for injury. Sure, when you're a kid, you can run without stretching, bur let's face it: we're not kids anymore. Here's a basic stretching program for you to follow before and after you run. (You might even shave a few seconds off your mile!)Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.


2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.


3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.


4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.


5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.


6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.


7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.


8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).


9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.


10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.


11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.


12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

And now for the TURKEY!

Turkey is lean meat, it's healthy for you, you need the protein... yes, all of these things are true. But this bird can still be prepared in unhealthy ways.

For starters, buy an ORGANIC, free-range turkey. (Whatever you do, don't get the self-basting kind.) This means you will get a lean, protein-filled turkey without all of the antibiotics, animal by-products, preservatives or hormones found in other turkeys. Plus, it tastes better too!

If you want to marinate in a healthy way, mix up a little olive oil, lemon juice, cracked pepper, & onion powder. Lightly, baste the bird before you put it in the oven. Perfection!
(To save a few fat grams and calories for yourself, be sure to trim around the edges to remove the skin. You won't miss out on the taste, promise!)

One more thing turkey...

Start a new tradition with your family, and participate in a Turkey Trot on Turkey Day! It's great fun and great exercise! You can walk, run, jog, or a combination of all three. Burning calories is burning calories!

Here are two options in the Metroplex...


**DALLAS TURKEY TROT - A 5K RACE FOR THE WHOLE FAMILY!**

Date:
Thursday, November 22, 2007

Time:
09:00 AM

Venue:
starting at Dallas City Hall Plaza

Address:
1500 Marilla Street
Dallas, TX 75201

**Additional Information**

Fees:
$18.00 until 11/10/07
$20.00 - 11/11- 11/19 (on-line registration will cut off at midnight on 11/19)
Dogs - $10 (All dogs must register)

Website:
http://www.thetrot.com

**FORT WORTH TURKEY TROT - 5K, 10K, OR BOTH!**

Date:
Thursday, November 22, 2007

Time:
08:00 AM

Venue:
Fort Worth, Texas

Address:
6115 Camp Bowie
Fort Worth, TX 76107

Prices:
5k - $22.00
10k - $22.00
Both 10k and 5k - $27.00
. . .
Website:
http://www.fwtrot.org

(To find a race near you, search for races on www.active.com!)

The perfect final side dish touch - Cranberry Sauce

Next time you are at the grocery store, pick up a can of cranberry sauce. You will be amazed at how much sugar and unhealthy additives they can cram into ONE CAN, claiming to bear a healthy fruit. (And after you pick it up, make sure you put it back on the shelf and not in your cart!)

This year, make it yourself, and your family will love it - and YOU will be to thank for keeping them healthy this holiday!

Cranberry Sauce: (yields 2 cups)

1 12oz bag of fresh or frozen cranberries
1 cup water
1 packet - On the Go Crystal Light, Sunrise Orange
1 tsp minced fresh ginger
1 tsp minced orange zest
¼ tsp cinnamon
½ cup reduced-sugar crushed pineapple
½ cup honey

* Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
* Rinse cranberries and add once liquid is boiling.
* Reduce heat to medium and cook uncovered for about 10 minutes.
* Add crushed pineapple and honey. Remove from heat and cool.

Pumpkin Pie.....and you can have the whole piece!

No one will ever know that it's not the full-fat version...unless they get suspicious when their pants still fit the same the next week! :)



1 9-inch whole wheat pie shell
3 TBSP egg beaters
1/4 cup Brown Sugar/Splenda Blend
1 teaspoon pumpkin pie spice
1 cup pumpkin puree
1 cup evaporated milk

* Preheat oven to 350 degrees F.
* In a medium bowl whisk together egg beaters, Splenda, and pumpkin pie spice until well blended. Add pumpkin and milk to egg mixture, and stir until smooth.
* Pour mixture into pie shell.
* Place pie on a baking sheet and bake in preheated oven for 30 minutes, or until set in center.

Bet you never thought you'd see healthy gravy.....

Gravy:

6 cups reduced-sodium 99% fat free chicken broth
2 large carrots, chopped in large pieces
2 medium onions, cut into large pieces
2 celery sticks, cut into large pieces
Neck, wing tips and giblets from turkey
1/3 cup whole wheat flour, mixed with water
1 TBS chopped fresh rosemary
2 TBS chopped fresh thyme
Morton Lite salt and black pepper
*optional ¼ cup dried porcini mushrooms

* Simmer all the ingredients except flour, thyme, rosemary, salt and pepper for about 1 hour on medium heat.
* Strain and discard solids. Heat ¼ cup broth in a non-stick skillet. Whisk in flour a little at a time to incorporate. Using a wire whisk, add the rest of the broth a little at a time on low heat. Keep whisking to avoid lumps until all the liquid is incorporated.
* Add rosemary and cook for another 20 minutes on low heat, stirring occasionally. Season with chopped thyme, salt and pepper.