Hello from Pre & Post on the Coast,

Winter and a New Year are here! Typically, it is a time for new resolutions and also a time when we begin to cozy up in our houses with the shorter days and colder temperatures.  This year, so far, the weather has been amazing on the coastside with gorgeous sunny days and incredible sunsets. It seems that our winter hibernation has been postponed and I know I have been loving it! 

As our weather transitions, it is easy to lose sight of our health and wellness goals.  Winter can be hard, especially for those of us who seek the warmth of the sun and the longer days. We begin to get out less, and in turn, move less.  This is the time of the year when gym memberships skyrocket with the best of intentions for the New Year. Typically, this is short lived, as it is important to make wellness a lifestyle and NOT a yearly resolution.  Making Wellness a Lifestyle is different for everyone, but one thing that has been clear to me over the past year, as I have been in contact with many of you, is that wellness needs to be something that is for YOU, that makes you feel good, and that you look forward to.  It is not something added to a lengthy “To Do” list.  

My challenge to you this year, is to figure out what wellness is for you.  Be good to yourself this year. Take that time for your health and wellness. You will see the benefits for years to come.    

Let me help you get started. I will come to you.  Check out nutrition and fitness opportunities, events and tips for the winter below. 

Helping to Make Wellness a Part of Your Lifestyle!

Happy New Year,

Meredith

Fitness Tips for the Winter

Keep Moving! Bundle up, get outside, splash in puddles and get muddy.  If that’s not your thing then create an in home fitness plan that keeps you accountable.  The less you have to prepare to exercise, the more likely you’ll do it.   With minimal to no equipment, you can get a great workout.  Check out a few exercises below.  If you need help creating a plan, let me come to you.  I will help you set goals and create an individualized exercise plan specific for you. 

Less can be more.  Think about balancing your exercise routine.  Are you getting enough sleep? What is your stress level? Are you running yourself (literally) into the ground?  It is not always necessary to incorporate hours upon hours of exercise into your life.  Just get moving and enjoy the process.  Go for a walk and watch the sunset.  Do some sprints at the beach, take the stairs, jump rope with your kids…get out and enjoy!  Remember to take into account what is realistic for your lifestyle and make the exercise time quality and enjoyable.

Check out the exercises and this motivating exercise clip below!

Easy to do Anywhere Exercises!

Squats

Easy to do anywhere.  Stand with your feet shoulder width apart and knees slightly bent.  Move your body as if you were going to sit down keeping your butt back and your knees directly in line with your feet.  Watch that your knees do not extend forward over your toes. Place a chair behind you as a guide.  If you are a seasoned pro at squats try doing this with one leg! Try 3 sets of 20 squats for a warm up or as a part of your exercise routine. 

Forearm to Straight Arm Plank

Get into a traditional plank position on your forearms.  Make sure that your elbows and shoulders are aligned and your head and neck are aligned with the rest of your body.  Your body should be in a straight line.  Move from your forearms up to your hands so that your arms are extended (one arm at a time).  Try to minimize the movement of your body and maintain an engaged core.  Go from a forearm plank to a straight arm plank.  Try doing this 5 times. Repeat 3 times.

Nutrition Tips for the Winter

The holidays are over and many of you are trying to get back on track.  I read a great article in the Cooking Light December issue before the holidays about being mindful while you are eating, http://thetwelve.cookinglight.com/2011/12/being-more-mindful-when-you-eat.html Although the article was meant to help people prepare for holiday eating, its message is really one we should embrace throughout the year. One of the main points was that there should be no labeling of “Good” or “Bad” foods.  Eating should be done in moderation and enjoyed.  We are not perfect and the answer is to not cut out all the things we enjoy but just to rethink how we enjoy them. Learn how to incorporate all the foods you enjoy into your life as well as learning to enjoy and incorporate new ones.  We have to eat to live and we should enjoy it.  Click the link above to check out the article.

Here are some great healthy recipes:

Morning Glory Muffins from Cooking Light

http://www.myrecipes.com/recipe/morning-glory-muffins-10000001634764/

(I’ve used all types of dried fruit in this recipe and it always turns out great!)

Wild Rice and Walnut Pilaf from Cooking Light

http://www.myrecipes.com/recipe/wild-rice-walnut-pilaf-10000000549936/

(a great Thanksgiving stuffing as well a great side dish)

Fitness and Nutrition Opportunities and Upcoming Events

Personal Training

Need some new ideas for your current workout routine.  Don't have time to go to a gym, exercise and get to work on time.  I will come to you. I will help you create an individualized workout routine that you can incorporate into your everyday life.  Contact me for more information.

Tri the Coast Sprint Triathlon 2012

Do you like a challenge, need a pre-race trial run, or have you always wanted to complete a triathlon?     

Tri the Coast 2012 ~ June 3, 2012~ Ritz Carlton Property, Half Moon Bay

Details coming soon at www.preandpostonthecoast.com !

Sign up before we sell out!

Portion of the proceeds to benefit the Cabrillo Education Foundation.

Triathlon Training

Do you have a group of friends who want to train for the upcoming Tri the Coast Sprint Triathlon in June?  Triathlon training is available for groups of 5 or more and I will come to you.  We will use various coastside locations and individualize the training to fit your schedule.

Hoping to train for a triathlon on your own? Monthly triathlon training plans are also available.

Contact Meredith@preandpostonthecoast.com for more information.

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