Dietitian Advice: Snacks & Salads

Q: Sometimes I have to eat dinner later then intended.  What are some good snack food to tide me over?

A: Be careful what counts as a snack and as a treat.  Avoid pudding cups, baked chips, certain energy bars and even those 100-calorie snack packs.  Those are "treats".  You should eat something that will sustain you until your next meal such as a piece of fruit or veggie, string cheese, raw almonds, or low-fat yogurt.  Those have more nutrients and will keep you feeling satisfied longer.

Q: I realize that salad dressing can be high in fat.  What are some other items to be aware of at the salad bar?


A: You are smart to realize that not all salads are good for you.  Some items that make a healthy salad are grilled chicken breast, tofu, chickpeas, sunflower seeds, raw veggies, and a light dusting of Parmesan cheese for flavor.  Dressing are where people load up on the unnecessary calories.  Always ask for the dressing on the side and dip your fork in the dressing instead of pouring it on.   

Happy Hour Weekend Dec 2-Dec 4th

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LET'S GET PHYSICAL!!!!


Happy Hour Weekend w/FRIENDS!!
Working out is so much better when you workout with FRIENDS!!!


Bring a Friend that is NEW to Core Sport this Weekend and YOU BOTH take the class for FREE!!!


WELCOME a DECEMBER to REMEMBER!!
All day Friday, Saturday, and Sunday!


All Group Classes are 50% off Drop in Rate


$10 Penniman Studio
$19 Main Street Studio


REMEMBER OUR REFERRAL BONUS 
Your friend purchases any regular priced package and YOU just GOT yourself a FREE MASSAGE or PRIVATE SESSION.  Share the Fun and Gift of Health with others!


FRIDAY CLASSES:
6:00 AM     Bootcamp w/ Jacqui $10 
8:30 AM     Pilates Mat w/ Brenda $10
9:00 AM     Tower w/Anna Maria $19


SATURDAY CLASSES:
8:00 AM     Pilates Mat (penniman class held at main) w/Meghan $10
8:15 AM     Turbo Kick w/Kristen $10
9:15 AM     TRX w/Jaime $10
10:30 AM   Pilates Barre Fusion w/Chelsea **NEW CLASS**


SUNDAY CLASSES
8:15 AM     Tower w/Meghan $19
9:30 AM     TRX Fundamentals $10
9:30 AM     Advanced Tower w/Jaime $19
10:30 AM   TRX/TOWER w/Jaime $19
10:30 AM   NYC Barre w/Chelsea $10


4:30 PM      NYC Barre w/ Kristen S $10
4:30 PM      TRX/Tower w/Jaime $19

Core Sport Black Friday Sale 2011!

How to Avoid Holiday Weight Gain

How do you avoid putting on those dreaded pounds each time the holiday season rolls around?  Have a plan and stick to your healthy goals.  Give yourself the ultimate present of good health.  Below are suggestions to keep you on track:

1. Sleep 7-9hrs each night.  Quality sleep matters to help your muscles rebuild from workouts and your brain to recoup from the day.  If you need to sneak in a nap make sure it is before 3pm (so you don't mess up your normal sleep cycle) and that its a half hour to hour long at most.  
2. Drink plenty of water.  Take your body weight and divide it by half to calculate the amount in ounces you should be consuming per day.  Workouts and environment changes mean adding in more water.  Rule of thumb: if you are thirty you are already dehydrated.
3. Limit sweet intake.  This is the time of year that sugar surrounds us along with classic comfort foods.  Allow yourself to have a bite of the cake at work or one sweet treat a day so you stay in control of your calorie intake.  Drink some water or eat an apple if the craving hits you for more.  Also hiding sweets in a hard to reach place (not on your desk at work) will decrease the temptation.
4. Add in variety.  Meditate, go for a walk on your lunch break, strength train on your TRX at home or try a new fitness class.  Either way, get more active and schedule it into your planner.  This will ensure you are being social in a way not focused on food.  If you make a commitment, along with close friends or family you will be less likely to be distracted by holiday sales or excess food in the home.
5. Beat the end of year stress.  There are so many people to see and things to do that sometimes you need a break from it all.  Take time to relax.  Write down in a journal, call a friend, send a quick email to extended family, go to a matinee, play with your pets, or write down what you're grateful for.  This will create some time for you to escape the hussle of the season and put life in perspective.
6. Fight off germs.  Layer up on clothes, vacuum often, wear warm jackets/hats/gloves, and wash your hands frequently.  The holiday season means being around more people and the risk of getting sick.  Holiday colds can equal weight gain.  It's easy to tack on extra pounds when you are stuck in bed for a few days.  Stay healthy and you will be happy with the results.              

Traveling Workouts

Life on the road can make it hard to fit in your workouts.  No matter if its a business trip or a family vacation over the holiday your body needs to stay conditioned.  Below are some simple exercises to makes your workouts travel compatible.  Remember that exercise helps reduce stress (no matter if its a big work presentation or extended family get together).

30-second anywhere: Breathe and Scoop
Wherever you are (car, chair, standing in line) take a deep breath in through your nose filling up the sides and back of your rib cage. As you exhale out your mouth as if you are blowing through a straw, focus on pulling your navel toward you spine and narrowing through your waistline. Repeat throughout your day for an instant refresher.

Two-minute stationary: Posture Check
Feel like someone is pulling you by the crown of your head as you gaze straight ahead on an inhale to lift tall through your neckline. Take another breath to lift your shoulders up to your ears and then roll them down as you exhale out any tension. Next focus that breath into your rib cage as you feel it lacing together (as if you were wearing a corset) on your next exhale. Lastly, practice your scoop by drawing your belly button toward your spine and narrowing (as if you had a belt tightening around your torso) with your final breath. Repeat these steps as necessary to "grow taller".
For a more detailed version with a visual explanation check out this video.

4-minute tush toner: Side Leg Series
No matter if you are driving or flying, your bottom half could sure use a little lift from all that sitting. Lie on your side with your hips stacked in line with your shoulders. Then swing your legs slightly in front to form a banana shape. Your can be all the way down on your bottom forearm or propped up on your elbow. Just make sure you lengthen through your top leg to put more of the work on the oblique closest the floor. Do circles or small kicks to trim up your thighs and lift your tush.
For a wide range of moves to pick from check out this video.

8-minute full body:

(30 secs) Marching in place & Jumping jacks
(30secs each-1minute) Planks & side planks
10 Push ups
10 Triceps dips
(30secs each-1 minute) Squats, Lunges (front/back/side)