Wow, Can you believe the holiday season is upon us? Every year we say we will watch ourselves when it comes to over eating and sweets. However, it is hard to resist such beautiful temptations. One of the things that I have learned from BEAT personal training is that people who are naturally thin and are able to resist or fore go massive amounts of holiday food are people that see beyond the small amount of time it takes to chew food and swallow. People who are a little more disciplined think beyond the instant gratification. They intuitively think, how am I going to feel after I eat this and how will I feel an hour from now. If the answer is they will feel full and gross then they don't eat it. I am trying to think beyond the few seconds of pleasure I get from eating something that I really don't want or need. It really helps!

Many of us view massage as a luxury, but those "in the know," realize massage it is a part of being healthy. Recently I was lucky enough to have a massage from Natalie San Marco of the Blue Ash and Harper's Point BEAT. She really helped to iron out alot of discomfort that I have from everyday living. Normal things we all experience like back pain, muscle soreness, neck problems and foot aches! I also have a lot of water retention and Nataie says that once a month, a massage will really help with that. All part of a woman's lot in life!!!She also taught me some good things I can practice on my own, like rolling up a towel and putting it behind your neck while lying down. This encourages the natural curve of the neck, to come back. Natalie says from talkijng on the phone and working on a computer, many people lose the natural curve in their neck. Also, if you put a pillow under your knees while you sleep or rest it can alleviate lower back pain. So why don't you give Natalie a call at 621-BEAT and do something good...

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Chris and i just returned from a lifetime dream vacation to London and Liverpool. Because of the tips and lifestyle that has been taught to us by the trainers at BEAT personal training, we were able to eat well on the road. It is easy, even in a foreign country to order off a menu and eat healthy. Look for grilled, not fried and of course vegetables and salad. We also took our own snacks for lunch, so we didn't have to eat out all the time. That doesn't mean we didn't have a occasional indulgence on vacation, but we didn't want to ruin everything we had accomplished on the BEAT program. Plus we didn't want to disappoint our trainer Matt by disrespecting all he has taught us about healthy eating.

It was also wonderful that Vic from the Mason location put together some exercises for us to do on the road too! Things like sit-ups, jumping jacks, mountain climbers, you know all that fun stuff!

We are learning the health never takes a vacation!

Trainer and nutritionist Brittany Murrison from the VOA BEAT gave me this great recipe that I love!

Blend 2 Scoops of Strawberry protein Powder from BEAT or Grocery store health food section
1 container of vanilla or strawberry "Carb Master," yogurt from Kroger brand.
1/4 cup of soy slender strawberry or vanilla milk from Kroger
ice

blend in a blender -tastes like a Strawberry shake!!!!

It was fun having Beat's head trainer Matt Wiedermer and our trainer Matt Naegel, owner and Head Trainer at BEAT in West Chester, on our show Tuesday. Matt N. spoke about how Chris's endurance has improved 20-fold since starting with BEAT. He is healthier then when he was a teenager!It is wonderful to see so many different people at BEAT, young, older, physically challenged and those that are working on getting healthier. There is no judgment at BEAT. Everyone is treated as an individual and there is no competition. You only compete with yourself and are never compared to anyone else. We all root for each other.Matt W. gave some great healthy tips-1. Drink a gallon of water a day ( get a container from the store or Bed, Bath and Beyond that holds a gallon.)2. Eat 3 salads a day to ensure good nutrition. This can be 2 cups of greens at a time, not huge salads.3. Work with a trainer if you can, or just get moving everyday. Be Active. walk, ride a bike, lift weights, play tennis. Exercise is the fountain of youth!

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Vacation Shockers: 5 Tips to Keep You Fit By Brian Dzubinski Vacations are a wonderful time to get away from it all. A cruise, a camping trip or even a trip to visit the family for the holidays…an opportunity to take yourself miles away from your average routine. But did you know that the average person gains almost a pound a day while on vacation? That’s right!  Lazy vacation days usually lead to one dreaded thing: extra pounds.  As you embark on your next vacation adventure keep the following tips in mind and come home fitter than when you left! Tip #1:  Be Active If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday.  Go on a brisk walk after your day’s activities.  This is a great way to see a new city, play with the kids, and also serves as a great way to burn off that rich dinner you just ate! Tip #2:  Indulge with Control Eating out is a must while on vacation.  Whether you’re visiting a 5 star...

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Chris and I can hardly believe our journey with BEAT personal training.  Who would have thought at the beginning of April that we would be 20 pounds thinner between the two of us and down over 20 inches on our bodies! And up several inches on Chris's chest, arms and thighs.  He has lost a whole pant size, which was his original goal, already achieved!I I never thought I would see my husband doing 30 push-ups in a row on his way to 50!!!

if you want results log onto www.beatpersonaltrianing.com and check it out!  Ask about thier 99 dollar special that includes a consultation and three workouts.  We'd like to see less of you!  But more importantly, a healthy you!

 Here is a great tip from our trainer Matt about Americans and the way they view the most important meal of the day. 

That is, they don't eat  it, "breakfast."  Its pretty typical that Americans tend to skip this very important meal.   We wake up to close to our time to leave for work, leaving little or no time to prepare a descent breakfast.   Or, other times, we scarf down a low calorie, fast digesting breakfast that is rich in high glycemic (high sugar) carbohydrates leaving out a significant protein portion, macro and micro nutrients, and some healthy fats. "Whats the big deal?" you ask. Breakfast is a critical meal.  When you wake up in the morning you have essentially fasted for about 8 hours while you slept.  (Unless you sleep walk to the fridge in the middle of the night)  After this over night fast,...

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WE are continuing to get great personal training from Matt at BEAT.  You can get the same great training at all the locations. www.beatpersonaltraining.com  Today I saw Dr.  Pat Baker and he said "fitness is a journey, not a destination."  Exercise is something you should do your whole life.  We will all get old, but how do we want to get old- do we want to be sick and unable to do things or do we want to remain active in our golden years.  I love that all kinds of people are at BEAT, a 70 year old woman who wants to start feeling better and live a longer life.  a woman with a life-threatening condition they told her she couldn't cure, but she is defying the odds and BEAT is helping her to achieve a better quality of life through exercise.  There are also people who have lost 80 to 100 pounds or more and atheltes that want to enhance their sport through weight resistance. it is nice to see we are all in this together, no matter what our goals are! Matt has promised to get me his Salmon recipe and tips from all...

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