We are entering into the busy holiday season! Although this can be a magical time of the year it can also be one a very stressful time of the year for many! Along with the hustle and bustle of the holidays often comes poor eating, little sleep, extra indulgences and extra stress!!! All of the above can put a lot of extra stress on your immune system leading to anxiety, sickness, and a case of the blahhhs!
The good news is that YOU can make a decision to stay healthy and happy this holiday season by following a few rules! Check out my top 5 tips below to stay healthy this holiday season.
1. Eat Well..Choose Wisely!
There will be plenty of opportunities to indulge during the holiday season! The holidays are about celebrating and gathering with friends and enjoying life! Make sure that you indulge in the things that you really enjoy but not on a daily basis! You are what you eat…don’t be cheap or fake!!!
2. Make a plan to exercise
With the busy season make sure to keep exercise on your calendar by scheduling it weekly! Sticking with an exercise routine will keep you feeling good mentally, it will give your immunity a boost, keep you energized and help keep off those extra holiday pounds!
3. Don’t forget the water!
One of the most overlooked ways to improve our health is to make sure that we are properly hydrated! Water is responsible for helping to regulate EVERYTHING in our bodies. It helps eliminate waste and toxins from our bodies. It also helps with joint lubrication, oxygenation and digestion! With all of the extra holiday goodies we need to make sure we are keeping our systems well watered!!
4. Don’t Over Commit!
There are a lot of fun things going on throughout the holidays! Why does it sometimes seem like we need to squeeze a years worth of gatherings, social events and activities into 30 days! Remember there are 11 other months of the year! Make time to keep your sanity throughout the holiday season and take a night off to hang out in your PJ’s if you need to!
5. Take care of yourself.
YOU are important to a lot of people so make sure that you take care of yourself so that you can be at your best for everyone else this holiday!
SOME SCHEDULE CHANGES AND SOME NEW FACES THIS WEEK!!!
As we continue to grow our team so we can serve you better you will be seeing some new coaching faces around FitHouse! We have some outstanding individuals looking to join our team. They are very excited as are we. Please welcome them and be patient as they get acquainted with the FitHouse Community and operating systems! I have no doubt they will be great additions to our team!!!
Joining Us this Week will be Coach Chris Yutzey
Chris earned his degree in Exercise Science from Indiana University of Pennsylvania and is also certified through the National Strength and Conditioning Association
Chris brings with him a passion to help people achieve their goals and learn how to make their bodies stronger and healthier by coaching proper movement patterns and helping individuals correct weaknesses.
His fun, energetic demeanor combined with his knowledge and passion make him a force to be reckoned with!
Welcome Chris!!!!!!
Please take note of a few schedule changes this week!
Note the time changes for Monday night classes. Both classes will be 45 Minutes
**New**
FitHouse Online Store
December 18th Order Deadline!
Check out our NEW online store HERE with all the new FitHouse Apparel you could ask for! Samples of some materials are in FitHouse for you to try!
Order BEFORE December 18th and your orders will be processed and delivered January 6th. Get your items before the store closes!
Muscle of the Month
As many of you know at FitHouse we put a lot of focus on proper muscle activation, form and technique while we are having fun and building stronger bodies! When you train with us we want your body to get stronger and feel good and hope that you do too. Training with proper form and being aware of how and what muscles are working or not working are a BIG part of that! Often it’s not a matter of traiing harder but training smarter. This month we are going to focus on a muscle in the lower body that is often overlooked, the Gluteus Medius.
There’s more to your butt than the cheek. While you may be trying to hit your gluteus maximus, your gluteus medius is usually ignored. And that can wreck your knees.
The glute medius prevents your knees from caving in when you’re squatting and lunging and deadlifting, This can cause ACL injuries and knee pain, as well as affect other parts of your lower body. When your knee caves in, your femur internally rotates, and the inside of your knee gets strained. As a result, your foot arch can wind up collapsing. It’s a cascading effect.
And if you fix it? You’ll help protect from ACL injury, but also you’ll be able to lift more weight and if you’re a runner, you’ll run farther without pain.
The top three exercises for the Gluteus Medius are:
- Hydrants
- Lateral Band Walks
- Side Lying Clams
Hmmmm any of those sound familiar?????
This Month at FitHouse – Save the Date
~~Yuletide Yoga With Brit~~
Sunday, November 27th & Sunday, December 17th
We received awesome feedback from our first restorative yoga session with Brit, so we’re bringing it back! Poses will be held for a length of time to allow release of tension in muscles, fascia, and tissue. Attention Poses will be held for a length of time to allow release of tension in muscles, fascia and tissue. Attention to breath work and how to incorporate better breathing to maximize the benefit of each pose. Beginners WELCOME! Drop in rate for individuals without group class packages available! Email [email protected] for questions!