The Katdance Fitness News
November 2007
Table of Contents
Now Available!
Katie's DVD
Strengthen & Stretch
For a limited time, take $10.00 off the price of Katie’s DVD. Regularly $24.95 + s&h, now only $14.95 + $3.95 s&h. Offer ends December 15th.
Announcing an Intuitive Eating Teleclass Are you tired of dieting? Could you use a different strategy for dealing with food? Call 410-757-8830 or CLICK HERE for more info.
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Dear Friend
Happy December to you.
I hope that you can take a few minutes to yourself to read at least the first article about 'Eating' during the holiday season.
Too, there is a special coupon for my DVD which would make a great gift for yourself or a friend. And while you are enjoying yourself this time of year, do give some thought to what your health and fitness goals might be in 2008.
Be on the lookout for a very special offer for newsletter subscribers for January fitness. I want to thank you for your business and your support. Be well, and drop me an email when you can.
Happy Holidays,
Katie
Enjoy Holiday Foods by Eating Thoughtfully
If you are dreading the holidays because you are worried that you will over-indulge on specialty dishes and sweets, then try using some positive thinking about your hunger this season. What does that mean, you ask? Thinking positively about festive foods requires that you practice these 5 tips:
- Stick with your regular meal routine as in breakfast, lunch, and dinner, and snacks. Avoid substituting party foods for your meals. You will be less likely to overeat when attending holiday gatherings.
- Give yourself permission to sample the seasonal foods by practicing the ‘3-bite’ method whereby experts claim that we can be satisfied after just 3 bites of a food.
- Before you put any food in your mouth, take three deep breaths, and then ask yourself if you are hungry. If you are truly hungry, then go ahead and feed yourself. Stop eating when you first feel ‘full’.
- To avoid overeating when you are full, ask if you can take some of the food home, and eat it tomorrow. Remember that you are eating for nourishment instead of ‘cleaning’ your plate.
- Practice portion control by serving meals from the stovetop instead of placing family –style bowls on the table. Use a regular tablespoon to place foods from the pans to the plates. This way we can both see and count the amount of food we are serving. Our stomachs are only as large as two fistfuls, so if we are loading up our plates with more than this amount, we will probably be over-eating.
Let this be "food for thought." Take the power and control back into your life by making the choice to eat if you are hungry and stop when you are full.
Happy Holiday Eating!
Use Your Busy Holiday Schedule
to Your Advantage
The holidays are fast approaching, and many of us begin to get anxious about our upcoming busy schedules of shopping, parties, eating, drinking, and celebrating.
However, you can use your busy schedule to your advantage if you follow these simple tips.
One of the best ways to avoid sabotaging your health and fitness efforts is to continue scheduling your exercise each week, just as you do now. Many times we allow ourselves to skip exercise and use that time for preparation and shopping.
This season, considering that some of the benefits of exercise are increased stamina and stress relief, why not decide now that exercise is an important part of your weekly routine and stick with your schedule.
Or, if your schedule is not flexible enough to get done all you need to do without sacrificing something, then just decrease your exercise time instead of skipping it altogether. This way you get the best of both scenarios.
Remember that walking is a form of exercise. If you plan out your shopping trips, and take your time to walk around the mall before, during, and after your shopping, you could accomplish both shopping and exercising at the same time. It may not be as intense as your exercise session would have been, but it’s better than skipping exercise all together.
Finally, let yourself off the hook! Don’t beat yourself up about missing an exercise session, or cutting one short, believing that you are sabotaging all of your efforts. Just re-prioritize!
The holiday season (from Halloween through New Years) is not the time of year to focus on weight loss or fitness gains. Instead, think of it as a maintenance time. If you can accomplish just half of what you might be currently doing, you will maintain the gains (or losses) that you have made, and that is half the battle.
Then, as the New Year begins, you can concentrate on new goals for increasing your exercise back to pre-holiday intensities.
My best advice: Enjoy the season!!!
Just ask Becky Hall of Beaver Falls, PA. Last December Becky decided to start following the Fitness by Phone® system to help her keep her commitment to an exercise program and lose weight.
Becky was determined to do what was necessary to make a permanent change. She started on her own, eating only one serving of a meal and exercising in the evening after dinner. She was only able to exercise for 10 minutes at a time, but she was creating a habit and feeling energized and starting to see some results.
After a month of working on her own, she was beginning to realize that she needed some help. She thought she could make better food choices, but wasn’t sure what that would be. She knew she should exercise longer, but was having difficulty fitting it in and getting past 10 minutes a day. That is when she decided to give Fitness by Phone® a try.
After just 6 weeks of working with her Fitness by Phone® Coach, Becky was exercising 45 minutes 6 days per week. She had learned how to eat a healthier, balanced diet and had energy to spare, and had started to see the weight come off.
She has lost over 45 pounds so far. Here is what Becky has to say:
I decided to try Fitness by Phone® because I knew I could not do it on my own. Having someone to talk to and help me has been wonderful and a great big encouragement for me. I love using the Caltrac – it’s my best friend!
The diary helps me by being able to record my results and gives me an extra boost when I need it. Then, my phone sessions are really an extra boost, if I have done well that week with my exercise and if not my encouragement to do better.
I feel better now than when I first started because my coach has helped me see that I can and will meet my goals. But with work on my part to continue to get LEAN!!!
For more info about Katdance Fitness by Phone®, email: katiekatz@verizon.net,Or call 410-757-8830
©2007 Katdance Fitness
