Monthly News and Notes 

It is here November. It seems like only a few weeks ago we were all enjoying the last bit of summer while it was still light in the morning and evening. Now we are waking up in the dark and leaving work just as the sun is setting. It is the time of the year we all begin to think about the holidays and we start making lists of the shopping we need to do. This is the time we seem to let our workouts, give way to the excuses that seem to come up more frequently. This is the time when we say we will break for the holidays and the stress and start over once January 1st arrives. Each year we try and make sure we will stick to our goals through the holiday but somehow it doesn’t happen. Maybe it is the hustle and bustle, or maybe it is the dark and (lately) dreary weather but one way or another the stress and strain of the holidays seems to take over and our fitness and exercise routines becomes distant habits. It may seem like a daunting task but you can maintain a routine and keep up your exercise through the holidays. Most of us will say that we have too much to do and are under too much stress from, work, school concerts, baking, shopping, and making sure the Elf On The Shelf has moved, to even think about taking that extra time to get to the gym. We understand and have all been there, but it is possible and it will help your mood, stress and motivation if you take the time for yourself.


Stress and Exercise

Since this is the time of the year that seems to stress most of us out the most I decided to focus on how exercise can positively affect mental and physical well-being. Stress is something that everyone is affected by, it plagues us all in different ways. For some of us it is crippling and prevents us from functioning on a daily basis and it never seems to go away, for others it is the gnawing thought in the back of your head that there is still something you are supposed to do but you can’t quite put your finger on it. Typically when we are stressed and have a list that seems like it is a mile long, hitting the gym seems to find its way to nearly the bottom of our lists. When really it should be number one. 7 out of 10 adults suffer from stress daily and the majority of them say it interferes moderately with their lives. Many people have ways of coping with stress, such as sleeping, eating, watching TV and exercise. Out of everything exercise is by far the best way to cope with stress. When we are tired and drained from stress that last thing we might want to do is head over to the gym. However studies have shown that exercise not only improves our physical well-being but our mental one as well. Exercise has been shown to reduce fatigue, improve concentration and mental alertness. Exercise does this by producing a chemical called endorphins that act as natural pain killers and improve the ability to sleep, which also lowers stress levels. It has been found that developing a routine of physical activity can lead to overall reduced tension, better mental focus and more sleep. Studies has been shown that even 5 minutes of activity start producing anti-anxiety endorphins. Find activities that you love to do, go for a hike, take a yoga class or hit the gym. Find a time in your day, morning evening or even on a lunch break. Keep yourself accountable but writing down what your goal is, how you want to accomplish it, and when during the day you will devote some time to it. Let’s all take some time and spend it focusing on ourselves through activities that we love. Your body will thank you mentally and physically for the time you spend focusing on it.







Recipe of the Month

The weather is colder and we are all looking for the recipe that we can put in the crockpot and come home to a wonderful smelling home and a delicious meal that is ready and will warm you to the core.


Creamy Wild Rice and Chicken Soup

4 Chicken Breasts

½ cup Jasmine Rice

½ cup Wild Rice

1 Cup Onions Chopped

1 Cup Celery Chopped

1 Cup Carrots Chopped

6 cups chicken broth

2 Cups water

2 Cups Fat Free Cream of Chicken Condensed Soup

2 Bay Leaves

4 teaspoons minced garlic

1 tablespoon Italian Seasoning

Salt and Pepper to Taste


Place all ingredients in the crockpot on low for 8 hours or high for 4 hours. For more tender chicken cook on low. Just before serving shred chicken and combine back into the soup.



Nutritional Facts

Serves 4-6

1 cup = 1 Serving

Calories 284

Fat 4g

Carbohydrates 30g

Protein 30g







Workout of the Month

 This month we are focusing on ways to make it easier to stick to our routine especially with all of the holiday prep that happens in November. Many of us find that we are short on time and when it comes to a workout that seems to be something that is nixed from our daily routine. We have included a great workout that you can do anywhere and fit into a short amount of time. If you have 30 minutes and a small open space you can get in a great workout, improve your mental sharpness and focus.


Round 1 30 second’s work 30 seconds rest

Round 2 40 seconds work 20 seconds rest

Round 3 45 seconds work 15 seconds rest

Jumping Lunges

Walking pushups



Wall Sit

High Knees

Tricep Pushups

Inch Worms


Walking Plank


What’s coming up?

This month Bonnie and I are working on getting our Sport Yoga Certification. We are so excited to bring everyone a great yoga class that will challenge you as well as be a way to escape all of the Holiday stress. We are looking to start our Yoga classes in January.


We are also very excited to announce that we will be offering a Black Friday Personal Training Package! You will not want to miss this opportunity to purchase Personal training sessions along with many other benefits included! Keep an eye on our Facebook page for weekly releases of what is included. On November 24th at midnight we will release an offer code on Facebook. All you need to do is claim the code. The code is valid for 3 months so be sure to purchase sessions before it expires.


We still have our Turkey Bowl going on, keep up all your hard work! We will be taking final measurements the week of Thanksgiving!

– Catie