body fit’s… december 2012 richly rewarding...

The holidays are finally here again! It’s time for get-togethers, plenty of laughter, and deli-cious temptations. But unfortunately, for most, the holidays bring on an new level of stress… The stress of dealing with relatives, picking out the perfect gifts, figuring out schedules, planning and more. Of course, this is ON TOP of the stress already there as a result of just living life. And while most people chalk this extra stress to being part of the territory, the truth of the matter is that it is incredibly UNHEALTHY for your body. Why? Well, you already know that too much stress isn’t healthy. But here’s what you may not know… all this added stress can literally put you in an early grave! That’s because a wave of new research is showing us that being stressed out for too long can damage your telomeres—and as a result accelerate your body’s natural aging process. [1,2,3] Think of telomeres as the plastic cap on the ends of your shoelaces. Telomeres protect your DNA. They prevent your chromosome material from deteriorating or fusing with other chromosomes, causing abnormali-ties. As you age, your telomeres shorten. As telomeres shorten, cells die. That’s why the older you get, the more susceptible you are to developing a wide array of diseases. In fact, the majority of age-related dis-eases are attributed to the shortening of telomeres. But unfortunately, because so much of us take on so much stress at once, the effects are coming on sooner. In fact, it’s estimated that anywhere from 75—90 percent of ALL primary care physician visits are a DIRECT result of stress! [4]

What You DON’T Know About Holiday Stress... Community News

Ok..where to start?? There is sooo much going on that I know I’ll miss something. If you have not visited our Face Book page, please do so. There are tons of updates, pictures and motivational quotes to inspire you. It’s like Andrea was born

to post! You can find her work at www.facebook.com/bodyfituxbridge. If you are a Twitter follower, we just set that one up too. Rachael has been promoted to our Twitter Master and you can follow us @bodyfituxbridge. Randy and his crew...daughter, are well underway with our little face lift. Thanks to member and colour expert Nicole Coulter for brightening up the place. Finally, 12 Days of Christmas is here! From the 13th to the 24th we will be giving away over $2000 worth of prizes. For the entire list of prizes and details on how to win, just visit our Facebook page. For our fitness class participants, keep an eye on the sched-ule. There are a few class changes over the holidays and it’s on line at bodyfit.ca. That’s it cause I’m outta space! Merry Christmas and Happy New Year to Everyone!!

Body Fit’s… December 2012

Richly Rewarding LivingRichly Rewarding LivingRichly Rewarding Living

Your Monthly Newsletter For Maximizing Life’s R.O.I.™

“The more you put into it, the more you get out of it”

For Clients and Friends of Body Fit Health Club

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

Holiday Events and Hours December 13-24th

12 Days of Christmas Give-Away!

December 15-8am-5pm

Body Fit’s Staff Christmas Party

December 24th—6am-4pm

Christmas Eve

December 25th—Closed

Christmas Day

December 26th—Closed

Boxing Day

December 31st—6am-4pm

New Years Eve

January 1st—Closed

New Years Day

I don’t tell you this to bring you down this holiday sea-son. Instead, it’s a call to action. This matters because you CAN do something about it. Unless you’re running from a tiger (or the mob) the majority of the stress you have is purely psychological and within your realm of control. You can CHOOSE how you react to certain situations and determine if they’ll be stressful or not. Which means, you can literally keep yourself healthy and young just by learning how to effectively cope with the stresses of everyday life (and holidays!). For starters, BREATHE. Whenever you feel yourself in a panic thinking about something, recognize it and take a quick “time out.” Breathe in for 4 sec-onds. Hold your breathe for 7 seconds. Exhale for 8 seconds. Do this at least four more times. Deep breathing acti-vates your parasympathetic nervous system—responsible for getting you and your body to “chill” out. Next, take time out daily for yourself to do something enjoyable. Maybe you love to paint or have a hobby you en-joy. DO it! This will relax you and make you better able to handle whatever challenges lie ahead. Finally, try taking a stress-reducing supplement like ashwagandha, better known as Indian ginseng. In one study, participants who took it for 60 days and significantly reduced levels of stress, felt more relaxed, and more impor-tantly—had much lower levels of cortisol (the stress hormone) in their bodies. [5] So this holiday season, do whatever you can do re-duce that STRESS! You’ll end up much healthier (and happier) for it. References:

[1] Wikgren M, Maripuu M, Karlsson T, et al. Short telomeres in depression and the

general population are associated with a hypocortisolemic state. Biol Psychiatry. 2012

Feb 15;71(4):294-300.

[2] Epel ES. Psychological and metabolic stress: A recipe for accelerated cellular aging? Hormones. 2009;8(1):7-22.

[3] Houben JMJ, Mercken EM, Ketelslegers HB. Telomere shortening in chronic ob-

structive pulmonary disease. Respiratory Medicine. 2009;103:230-6.

[4] www.stress.org/americas.htm

[5] Biswajit Auddy, PhD, et al. "A Standardized Withania Somnifera Extract Signifi-

cantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-

Blind, Randomized, Placebo-Controlled Study." JANA. 2008;11(1):50-6.

5 Ways to Rev Up Your

Metabolism During Winter Are the shorter days making you ready to hibernate ‘til spring? Don’t let boredom, lack of sunshine or the cold get to you. You CAN stay healthy and fit during the winter months and avoid adding a spare tire. Here are a few tips to help you stay in shape and boost your

metabolism.

1. Start a winter activity or sport. Take advantage of the season. Try adding at least one winter sport or ac-tivity and do it a few times per week. You could try ski-ing, ice skating, or snowshoeing. Just make sure it’s

something you’ll enjoy and stick with. 2. Drink enough water. This may seem like odd advice during winter, since you almost don’t sweat at all. But researchers from the University of Utah found that even being mildly dehydrated can slow your metabolism by 2 to 3 percent. 3. Begin your day with coffee or tea. That’s because drinking just one cup of cof-fee can rev up your metabolism by 5—8 per-cent (which roughly means you’ll burn an ex-tra 98 to 174 calories throughout the day). One Japanese study found that drinking one cup of brewed tea can kick your metabolism into gear and boost it by up to 12 percent! 4. Get your protein in. Adding a moderate portion of protein with every one of your meals can bump up post-meal metabolism by up to 35 percent. Plus, protein will help you feel more satisfied, longer. 5. Supplement with fish oil. There’s no

doubt that fish oil is practically a miracle nutrient. And now Australian researchers have found that taking fish oil regularly (in combination with exercise) can increase enzyme activity in your body that’s responsible for burn-ing off that unsightly fat!

REFERRAL REWARDS!!! I’d much rather pay you with free personal training

sessions or lavish gifts than pay for advertising. Just refer us a friend, co-worker or family member who becomes a client and you WIN! And the more you refer...the more you win. There’s no limit to my

gratitude! Just tell the person you refer to use your name when they call or come in, and we’ll roll out the red carpet for them. Seriously, we have a red carpet

and we’re not afraid to use it .


Did You Know?

We offer a variety of fitness

and nutritional services here

at Body Fit, including:

Personal Training

Fitness Assessments

Weight Room

Orientations

Nutritional Counseling

Fitness Classes

Trainer Designed

Complimentary Program

with online assistance.

Free Dietary Analysis

Juice Bar Service

For a complete listing of services visit our web site:

www.bodyfit.ca Or just give us a call for more

information. 905-852-6175

Welcome to Our New and

Returning Members!

DO YOU KNOW THESE PEOPLE?

THANK YOU! THANK YOU! THANK YOU!

P.S. Did YOU book your Fitness Assessment and Nutritional Consultation, Schedule

YOUR Weight Room Orientation, or request YOUR On-Line Fitness Program at www.bodyfit.ca? If

not, ask the receptionist next time YOU come in for YOUR workout.


Inside This FUN Issue of

Richly Rewarding Living…

What You DON’T Know About Holiday Stress...Page 1

5 Ways to Rev Up Your Metabolism

During Winter ...Page 2

Body Fit Events and Uxbridge Toy Drive...Page 4

Here Comes the Sun...Special Health Bulle-

tin...page 5

And don’t forget, if you have any questions or

concerns about your health, we’re just an email or phone call away. We’re here to help, and don’t enjoy

anything more than participating in your lifelong

good health. If you have a question about fitness,

weight loss, health trends, or a supplement/

nutritional product you would like checked out, email

or call with your question and I’ll do my best to address it in an upcoming issue (or with you

personally).

I’d love to hear from you.

[email protected] * 905-852-6175

MAGIC REINDEER FOOD A few years ago, Christy Moores introduced this fun ac-

tivity to me and I wanted to share a special tradition with

you. Every Christmas Eve we do this activity so Santa

can find us. Even when we stay over at the grandparents

house or are in Florida and now we have moved to our

new home...so Santa needs all the help he can get to find

us this year. And, not only does Santa need a snack but I

bet the Reindeer get pretty hungry too.

Oats are a Reindeer's favorite food, cinnamon is their

favorite smell and sugar crystals reflect the light from

Rudolph's nose so Santa can find your house. A magical

recipe for kids to make on Christmas Eve in preparation

of Santa's visit, and it won’t harm any small animals that

might take a bite.

Ingredients: (makes 4-6 bags to share with friends)

1 cup oatmeal

1 teaspoon ground cinnamon

1/4 cup white sugar

1/4 cup red sugar crystals & 1/4 cup green sugar crystals

Print out the poem

and say it while

you sprinkle the

Magic Reindeer

Food on the lawn

Christmas Eve, and

Santa will Find

You! Enjoy!

Melanie L.

Sherry Arnold, Trevor John, Darren Johnston, David Grieve, Sarah Rae, Jennifer Gormek, Judy Marshall,

Katharine Gebhardt, Rob Elson, George Steele, Nadja McKinnon, Corrado Bordonali, Cyrie Parker, Brett

McKinnon, Natalie McConney, Katie Goodfellow, Heinz Nitschke, Gail Pimm, Clay Huntley, James & Daphne

Lockett, Wendy Jones, Leila Hockings, Adam Small, Jan Michelin, Kristy Adams, Chris Devenport, Kevin Green-

wood, Wesley Holtrust, Alannah Snell, Brian Small, Mike Ravitch, Adam Luciano, Ross Hotrum, Chris D'ornellas,

Lori Laufert, Quincy Boadway, Jamie Kirk, Emma Kozlinsky, Katelyn Dickenson, Mark Anderson, Brad Mac-Intyre, Kim Williams, Russell Williams, Marly Axamit, Mi-

chie Garland, Emily Van Ek, Jeff May, Robert Clen-denning, Ian Snooks, Allan Davies, John Raets, Jamie Halls, Jennifer Pennington, Logan Dykstra, Aaron Van Tol, Lia Ferguson, Kyle Apps, Ashley Slack, Jonathan

Duffy, Natalie Dnes and Dave Dart.

Be Inspired! “Happiness is like jam. You can’t spread even a

little without getting some on yourself.”

~ Anonymous


The Uxbridge Toy Drive will be looking for Elves (Volunteers)

to help out. If you are inter-ested and would like to lend a hand please visit our website

for details www.uxbridgetoydrive.com

and also tell everyone to like us on www.facebook.com/

uxbridgetoydrive

The Toy Drive Kicks Off on

November 13, 2012

Body Fit’s 12 Days of

Christmas Giveaways! -

Starts Thurs Dec. 13th.

Just come in for a work out and

fill out a ballot. Your name is

entered in the draw. Each day a

name will be drawn

and a prize from a local

business will be won!

Good Luck and

Merry Christmas to You!

It’s just that Easy!

Grand Prize - Annual Body Fit

Membership

Thank you to all

our Friends for

showing your

support for the

Uxbridge

Loaves & Fishes

Food Bank!

Mon. Dec. 4th, 2012

http://www.uxbridgetoydrive.com

SPECIAL HEALTH BULLETIN:

Here Comes The Sun…(without the sunburn)

The Vitamin D-Lemma

Vitamin D has been a hot topic in the news recently. Candians aren’t getting enough vitamin D. In fact, re-cent research studies suggests that up to 80% of people in the Canada. have insufficient levels of this es-sential nutrient, which offers a multitude of health benefits. Why? Lack of sun exposure. Vitamin D is con-sidered the “sunshine vitamin” because it’s produced as sunlight touches your skin. Our busy workdays keep us indoors most of the time, preventing us from seeing much of the sun. And protective covering such as sunscreens and clothing inhibit vitamin D synthesis. While modifying your diet is another way to up your vitamin D intake, most people don’t get enough vitamin D from diet alone. Are you getting enough?

Did you know?

Vitamin D is present in certain fish and fortified foods such as cows milk, orange juice, and breakfast cereals. However, it is difficult to get adequate amounts of vitamin D through diet alone.

Due to insufficient exposure to sunlight, people who live farther from the equator have a greater risk of having insufficient vitamin D levels than those who live near it.

Even weak sunscreens (SPF 8) can inhibit vitamin D production by up to 95%.

The older you are, the more vitamin D you need. With age, your body becomes less efficient in converting vita-min D to a form it can use,

People with darker skin are more susceptible to having insufficient vitamin D levels.

The adequate daily dietary intake for vitamin D for adults is:

- 200 IU for ages 19-50 - 400 IU for ages 51-70 - 600 IU for ages 71+


Qty. Vit. D

Cereals:

Wheat Chex 1 cup 40 IU

Total Raisin Bran 1 cup 40 IU

Total with Strawberries 1 cup 40 IU

Smart Start

Antioxidants 1 cup 40 IU

Yogurt:

Dannon Light & Fit 6 oz 80 IU

Yoplait Original 6 oz 80 IU

Yoplait Light 6 oz 80 IU

Margarine:

Canola Harvest 1 Tbsp 60 IU

Smart Balance 67% But-

tery Spread 1 Tbsp 60 IU

Promise Buttery Spread 1 Tbsp 60 IU

Fleischmann’s Original 1 Tbsp 60 IU

Soy Products:

Soy cheese, assorted fla-

vors 1 slice 80 IU

Gimme Lean! Ground

Beef Style 2 oz 40 IU

Meatless Chick’n

Nuggets 4 pc 80 IU

Tofu, extra firm or firm 2.8 oz 60 IU

Meatless burgers 1 patty 60 IU

A Sampling of Vitamin D Fortified Foods

Why Do we Need more Vitamin D? Add some sunshine to your day—and your health! Vitamin D plays a major role in protecting your health and is vital for overall well-being. Studies show this essential nutrient helps:

Support healthy heart function Promote immune system health Facilitate healthy cell development Maintain strong bones and teeth by increasing calcium absorption

A year almost gone by and a new one on the way… where does the time go!?

Time does indeed fly. And as the cliché goes, “time waits for no one.” That’s why if you’re another year

older and STILL not where you want to be in terms of your health, physique and fitness, what are you waiting

for!? Get started NOW. Don’t let the holiday season derail you.

Just let people know that you’re serious about getting healthy and won’t be devouring everything in

sight. Bring your own meal if need be. People may try and dissuade you. Don’t let it rattle your cage. Remem-

ber, so long as you’re eating healthy and following your meal plans 90 percent of the time, you’ll make pro-

gress towards your goals.

If you do end up falling off the wagon at any one of the many holiday parties you end up attending,

don’t feel guilty. Just strengthen your resolve and make sure you stick with the “90-percent” rule. Don’t let that

one event push you over the edge and go crazy with junk food.

Do THAT and you will get to your fitness goals. And you’ll welcome in the New Year as a healthier, fitter

and happier version of YOU! So this holiday season, enjoy yourself. Be consistent with good eating during the days

leading up to any dinners or parties. And above all else, if there are any goals you’ve been meaning to get

started on but haven’t—get going on them! Figure out what smallest next action step is you can take on them and

GO. After all, time waits for no one.

Wishing you a safe, joyful, and HEALTHY holiday season!

Andy, Melanie, Charlie, Raymond and Reggie Luukkonen

Happy Holidays

body fit’s… december 2012 richly rewarding...

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