Making Wellness a Lifestyle!

2014 Tri the Coast

Registration is open for the 2014 Tri The Coast family triathlon!

Family friendly and fun for all. We welcome everyone, strollers included! Start with a 500 yard swim in the indoor pool, a 9 mile bike ride, and a 5k run out on the Coastal Trail.

Register here.

2014 SuperTri

SuperTri, a non-competitive triathlon for kids.

The event is open to all participants 15 years of age and under.

Click here for details...

Prenatal and Postnatal Fitness

Hoping to return to your pre-pregnancy body weight?

Need more endurance for labor, or increase your mood pre and post pregnancy? Kids are welcome!

Click here for details...

Personal Training and Lifestyle Nutritional Counseling Special Offers

• 1/2 off Personal Training: 2 people train for the price of 1

• Lifestyle Nutritional Counseling: 2 sessions for the price of 1

Contact Meredith Holden for details on these offers!

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Pre and Post Blog

News and info from the world of nutrition and fitness.

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Fall Fitness and Nutrition Tips and Specials

by Meredith
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Sunday, 25 September 2011 Category Uncategorized 0 Comments
Fitness Tips and Goals for the Fall
 
Did you know that 30 minutes of exercise is the same as three 10 minutes segments of exercise throughout the day? Both give equal health benefits. If time is an issue, breaking up your exercise routine into smaller more manageable time segments will give you all the benefits of a 30 minute workout. You don’t even need to go anywhere. Gyms are not necessary to incorporate strength, cardio, and flexibility into a complete fitness program. Creating weekly fitness goals for home, work, or outside on the coastal trail with friends or family is the easiest and most cost effective way to incorporate fitness into your life. Here are some fitness goals for the month. Yes, there is time for exercise and it is imperative that we make time for our overall health and happiness! If you’re needing help creating an at home workout routine, I will come to you. With minimal equipment and at your preferred location, I can help you achieve your fitness goals.
 
Fitness Goals for October
  1. Make a weekly fitness plan, write down when and what type of exercise you plan to do. If you are not exercising at all try and incorporate exercise 1-2 times during each week. If you are currently exercising, make a plan to increase and/or diversify your current exercise routine to see more results. If exercise is a part of your schedule you are more likely to stick with it.
  2. Get outside and get moving! Fresh air and sunshine make us feel good. Adding or changing up an exercise routine makes us more motivated to exercise and can help us access new muscle groups!
 
Nutrition Tips and Goals for the Fall
 
Are you aware of how much or how little you are eating each day? Do you think about what you are eating and plan out your meals or do you rush home with no plan and throw together whatever is available or in sight? Most of us need some planning when it comes to nutrition. We are busy and it takes work to plan and eat healthy and balanced. Most of you would be surprised if you were to track your daily food intake. Many times there is a perceived idea about how much and what kinds of food we are eating but many times we are off. If you are not eating enough you are slowing down your metabolism, not allowing your body to build lean muscle mass, and sabotaging your weight loss goals. Your body will think it’s starving and will hold on to everything it has inhibiting healthy weight loss and also lowering your muscle mass (your lean muscle mass helps increase your metabolism which in turns helps you lose weight). One of the nutrition goals for this month is to write down your daily food intake. I came across this article from the Wall Street Journal in March that I found interesting. It has many applications for your phone or computer that help incorporate health and wellness into your lifestyle. There is a section on nutrition and applications that allow you to food log. A good friend and Registered Dietitian recommended the application Lose It. Check out the wellness applications from the article Software for Shaping Up from the Wall Street Journal and Lose It (another food logging app) and let me know what you like. Know what and how much you are putting in your body. Begin logging your food intake, the first nutrition goal for the month. If you need help creating a nutritional lifestyle plan, evaluating your current diet, and setting future nutritional goals, check out our lifestyle plan special and other nutritional counseling offers below.
 
Nutrition Goals for October
 
~incorporate 1 goal each week~
 
  1. Track your food intake for 1 week. Record what you eat, how much (estimate), and when. Also record your fluid intake. Write it down in a notebook or use one of the apps from above. Many applications show you how many calories you eat and also break down what you eat into food groups.
  2. Make a weekly food plan. If you are finding that you have dinners planned but are grabbing food to go during the day, plan out your weekly snack and lunch menu. Shop at the beginning of the week and bring your snacks and lunch to work.
  3. Look at your food record. How many fruits and veggies are you eating each day. The goal is 5 servings! For example, 1 cup of lettuce equals 1 serving of veggies and 1 medium apple equals 1 serving of fruit. Increase your fruit or veggie intake by 1 serving each day.
  4. Eat breakfast and include a lean protein. Studies continuously show that people who eat breakfast weigh less than those who skip breakfast. Studies have also shown that including a lean protein also helps with weight loss (i.e. egg vs. bagel) Try an egg with whole grain toast and fruit.
 
Fall Special Offers
 
Personal Training Offer
 
2 people train for the price of 1
 
Personal training for half the price. Together, you and your friend will receive an individualized workout session focusing on your current fitness goals. Pick a friend, schedule your session, and I will come to you. Learn how to incorporate new exercises into a workout routine you can do anywhere.
 
1 hour session: $80/session ($40 per person)
 
Nutrition as a Lifestyle
 
2 nutritional counseling sessions for the price of 1
 
Create a lifestyle plan for you and your family. Offer includes diet analysis, nutrition education, menu planning and recipes, goal setting, and diet modification recommendations. Lifestyle nutritional counseling is to help you make life long diet modifications and realistic goals for the future.
 
2 one hour sessions: $80 (for both sessions)
 
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Happy New Year!

by Meredith
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Saturday, 01 January 2011 Category Uncategorized 0 Comments

The beginning of a new year brings change, new ideas, and the resolution to make the upcoming year even better than the last.  As I reflect on my original mission when creating Pre & Post on the Coast, I realize that my mission has changed and has become larger.  My mission once solely prenatal and postnatal fitness and nutrition has become a mission of WELLNESS for all populations.  In order to accommodate my new mission, I needed some change and with that I welcome you to the redesign of my website!  Check it out and note some of the year’s upcoming events such as the 3rd Annual Tri the Coast Sprint Triathlon and Training and my new Health and Wellness Series!

Wishing you a Happy and Healthy 2011, hope to see you soon!

Meredith Holden

Owner, Pre & Post on the Coast
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