New Year's Resolutions 101!

The secret to successful fitness resolutions
While you can't wave a magic wand and make your resolution come true, there are some easy steps to take that will make it easier to fulfill your promise to yourself.

Choose an attainable goal. Resolving to look like a male-model is not realistic for most of us, but promising to include daily physical activity in our lives is very possible.

Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.

Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well.

Break it down and make it less intimidating. Rather than one big end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.

Make contingency plans: don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc.

Give it time: most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.

Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage.

Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.

Don't go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people's success rate.

Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions. 

Test your flexibility: realize that things change frequently. Your goals and needs may be very different in April then they were when you made your resolution in January. Embrace change, even if that means that your resolution is altered.

Keep a journal: A journal helps you recognize your positive steps and makes it harder to go back to the same old habits.

On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following the tips above you'll be better equipped to fall into the successful 20% category.

author: Lynn Bode 

Back to School - Back to Fitness

As the "Back to School" season is upon us once again, so to is the "Back to Fitness" season. It is that time of year when schedules get back into the familiar routine of places to go, people to see and workouts to be re-visited. It is very easy to get off track with your fitness program over the summer. Good weather is a precious commodity and one to take advantage of, even if you miss out on your workouts. It's not hard to twist our rubber arms into skipping a workout in lieu of a barbeque and relaxing on the deck.  

Many people approached the summer of 2011 with lofty goals - "to workout every day", "to start a running or walking program", "to tune up the old bicycle and put a few miles on it each week". Congratulations to those of you who actually followed through on your intentions! As for the rest of us, better luck next summer. 

Thank goodness we do have "Back to School" to prompt us into "Back to Fitness". September is the start of a new season of living the fitness lifestyle in the minds of many of our members, and after 25 years in the business it seems September creates the spark many need to reinvigorate their fitness programs once again.  

Now, don't think that everyone had the "summer off" from working out. There are many people who realize that an active lifestyle is not a seasonal option. Fortunately, the club had great numbers of people attending this summer. They even showed up during some of the hottest, sunniest days (loving the coolness of working out in an air-conditioned environment). Good on you!

So, here we are again - SEPTEMBER- what will you do this month? 

Why not take a few minutes to give this a bit of thought?

September is going to come and go very quickly, and if you want to live actively this month, you can. If you believe it, you can achieve it. Jot down on your calendar one small goal to help you get on track for an active lifestyle;  perhaps taking a walk alone or with your significant other, best friend or a family member once a week; walking to work; taking the stairs more often and the elevator or escalator less; signing up for a yoga class (and actually going), trying ZUMBA classes, looking into personal training to jump start your program, getting set up with a club membership, making a social event out of your workouts by bringing along a friend or loved one. Whatever inspires you, let it inspire you into action. 

After attending a national fitness conference in Toronto this August, and finding out while there that a beloved family member passed away, it brought the conference theme: "LIVE, LOVE, LAUGH" into perspective. 

The time to Live is NOW, The time to Laugh is NOW, The time to Love is NOW...make the most of each day, go for your goals, enjoy every moment, and don't put off until tomorrow what can be done today...tomorrow may never come. Today is a gift, that is why it is called the "present"

On September 1st as teachers head back to the classroom, our fitness club will be celebrating it's 25th Anniversary! 25 years...why do we keep going? Because our members share our passion for an active lifestyle in a club environment that celebrates "Fitness with Fun" & "Fitness for LIfe" - we know how to LIVE, LOVE,  & LAUGH!

So, bring it on..."Back to School" and "Back to Fitness" - we're ready!

Until next time.. carpe diem (seize the day)!

ZumbAtomic(R) with Katie

The ZumbAtomic (Zumba Fitness for Kids) started up at the Locker Room on July 4th, 2011 and has turned out to be even more fun that expected! The Summer 8 Week program that runs from July 4th - August 26th is available to children ages 4-12 in the West Hants area on Mondays and Wednesdays from 11:30am-12:00pm... We are also looking to put the ZumbAtomic program into our Fall 2011 Schedule. 

There is still space left in both classes! Please register with the Locker Room over the phone or in person!

Staff Spotlight! Jenn

Jenn Coleman-Ford

Personal Trainer Specialist; Nutrition & Wellness Specialist; Fitness Instructor Specialist (CFP, NSFA Certified), Certified Yoga Teacher and Assistant Manager Jenn is jack of all trades!

A native of Annapolis County, Jenn grew up on a 400 acre farm where she learned at a young age to appreciate an active lifestyle! Jenn has taken that active living with her through her adult life and now stay active with her husband and Labrador Retriever (Remmy) by horseback riding, camping, canoeing, hiking... anything outdoors in her "spare time".

Jenn enjoys working with a wide variety of clients, and believes that a healthy lifestyle is attainable to all... with a little determination, motivation and the right training!

New Products! Gatorade G Series

Available at the Locker Room Health & Fitness Club, 99 Stannus St. Windsor, NS

Current Available Flavours:
Prime: Fruit Punch, Orange
Recover: Mixed Berry, Lemon-Lime Orange

Staff Spotlight! Jocelyn

Jocelyn Johnston

Jocelyn is canfitpro certified in PTS, FIS, MBS; NSFA & CALA Certified and a Yoga Teacher. Jocelyn is also Manager of the Locker Room Health & Fitness Club. 

Jocelyn is a local girl, born and raised in Hants County and has been involved with sports and athletics for many years. Jocelyn shares her passion for health and wellness with her husband and daughter. Having family and friends nearby has kept Jocelyn community oriented. "down to earth", genuine and true to her sense of doing to others before herself. 

Jocelyn enjoys working with clients of any age (from her Young at Heart class to coaching Youth Hockey teams) and stage of fitness. Jocelyn's involvement in the fitness industry for over 15 years gives her the knowledge and experience needed to provide quality, effective training sessions and classes for clients and participants! 

10 Healthy Summer Recipes!

Watermelon Gazpacho

 This (mildly) spicy soup is delicious and always a mega-hit. 

Fun Factoid: Watermelon is approximately 92% water.

Ingredients:
8 cups cubed seeded watermelon
1 apple, diced
1/2 cup finely chopped Vidalia onion
1/2 cup finely chopped green pepper
2 teaspoons fresh basil
1 teaspoon salt
1/4 teaspoon coarsely ground pepper
1/2 teaspoon chili powder
1 tablespoon cider vinegar

Instructions:
In a blender, puree watermelon with the apple and 1/4 cup each of the onion and green pepper; pour into a large mixing bowl. Stir in the remaining ingredients (including the other 1/4 cup of onion and green pepper). Refrigerate, covered, for at least an hour to blend flavors. 

Serves 4-6

Gabriel's Guacamole

 Named after the Archangel Gabriel, this guac is so good (and good for you) that you might hear the angels singing. 

Fun Factoid: Contrary to popular belief, an avocado is a fruit, not a vegetable.

Ingredients:
2 ripe avocados
1 plum tomato
1 jalapeo chile (seeded and finely chopped)
1/2 cup loosely packed fresh cilantro leaves, chopped
1/3 cup chopped sweet onion (Vidalias are always good)
Salt to taste
Plain tortilla chips (baked, if you like)

Instructions:
Place jalapeo, cilantro, onion, and salt in a large mortar, and grind away with the pestle. It's okay if the onions remain a bit chunky. 

Cut the avocados in half. Twist in opposite directions to separate. Slip a spoon in, scoop the fruit out, and place it on a cutting board. Chop into chunks. 

Cut tomato in half crosswise. Gently squeeze to get seeds out. Now add avocado and chopped tomato to onion mixture in the mortar. Mash. Spoon until mostly blended (some of the avocado chunks should remain intact.) 

Serve immediately. Makes 12 tablespoon-sized servings.

Grilled Salmon Teriyaki

 You can grill it or bake it. Either way, it's a delicious main dish that delivers Omega-3s in a big way. 

Fun Factoid: A female salmon may lay up to 800 eggs for every pound she weighs. 

Ingredients:
4 salmon steaks (about 6 oz. each), skinned
1 cup light soy sauce 
1/3 cup sake (Japanese rice wine)
4 tablespoons granulated sugar
4 garlic cloves, minced
2 tablespoons fresh ginger root, grated
1/3 cup sesame oil

Instructions:
Combine all the ingredients for the marinade in a small bowl and stir until the sugar dissolves.

Rinse salmon under cold running water and pat dry with paper towels. Divide each steak into two pieces by cutting along either side of the central bone and then discarding the bone. Place the salmon in a shallow glass or ceramic container and pour 1 cup of the marinade over the fish. Cover and refrigerate for 2 hours, turning the fish occasionally.

Let come to room temperature before cooking. Prepare grill. 

Remove the salmon from the marinade, reserving the liquid. Place the fish on an oiled grill rack, approximately six inches from the heat source. Turn once and brush with reserved marinade. Cook 3-5 minutes per side, depending on the salmon's thickness.

Makes 8 3-oz. servings.

American Hero Sandwich

 Sometimes a sandwich is the way to go. The mustard sauce is a must! 

Fun Factoid: It is believed that the hero sandwich originated in New York in the late 19th century, when Italian laborers wanted to have something for lunch that reminded them of home. 

Ingredients:
Mustard Sauce
3 tablespoons plain yogurt
1 tablespoon mustard (Dijon works well)
1 teaspoon fresh lemon juice
Sea salt and freshly ground black pepper to taste

Sandwich
16 oz. French bread, gutted 
1 lb. turkey breast, thinly sliced
1 large tomato, thinly sliced
1 large red onion, thinly sliced
1 large yellow bell pepper, seeded and sliced
1 cup arugula
Salt and pepper

Instructions:
Mix all of the sauce ingredients together and taste for seasoning. Add salt and pepper to taste (yields approx. 1/4 cup of sauce). Cut loaf of bread in 1/2 horizontally. Spread mustard mixture over bottom half of bread. Top with turkey, remaining ingredients, and the top half of the bread. 

Serves 6 

Mediterranean Pasta Salad

 A lip-smacking dinner you can throw together literally in minutes. 

Fun Factoid: Summer's heat causes the butterfat in the milk used in Parmesan cheese to rise to the top surface of the wheel, making it better for grating. In the winter, butterfat stays deep inside the wheel. Winter cheeses tend to be more uniform and softer, ideal for serving as a table cheeses. 

Ingredients:
16 oz. Rigatoni (use whole wheat, if you're so inclined)
12 pitted black olives, sliced
1 16 oz. can diced tomatoes, drained
1 small red onion, chopped
1/4 cup parsley, minced
1/4 cup Parmesan cheese
Salt & pepper to taste (it won't need much, if any)

Instructions: 
Cook pasta as directed on package, rinse and drain. Add all remaining ingredients. Mix, toss, and serve with a mixed green salad.

Serves 4-6

Grilled Portobello Mushroom Burgers

 The best burger in town - hands down! 

Fun Factoid: Mushrooms have been named the "vegetarians' beefsteak," because there is no other vegetable that even comes close to the taste and texture of meat.

Ingredients:
4 large portobello mushrooms (1 cap per sandwich)
4 teaspoons extra virgin olive oil
Rock or kosher salt and pepper to taste
4 oz. low-fat mozzarella
4 large pieces roasted red pepper (roast yourself, or if you go with the ready-made stuff, pat it dry with a paper towel.)
4 whole wheat pitas or 8 slices of light bread
Greens (arugula, iceberg, whatever you like!)
Low-fat mayonnaise or store-bought pesto, if desired

Instructions:
Remove and discard mushroom stems. Brush top of mushroom caps with a bit of the olive oil. (You really do not need to slather it on.) Season with salt and pepper.

Lightly coat your grill with cooking spray. Grill mushrooms, covered, for approximately four minutes; turn and grill another three, or until tender.

Place flat side of mushroom up on the grill, and top with a thin slice of mozzarella and a nice juicy piece of red pepper. Cover and cook one minute more, until the cheese is melted. At same time, toss your roll, pita or light bread onto the grill until lightly toasted.

Put a layer of greens on the bread (or in the pita) top with a mushroom cap and add a bit of low-fat mayo or prepared pesto sauce.

Serves 4

The World Is Your Oyster

 ...and yours comes with a side of dill vinaigrette. 

Fun Factoid: Oysters are warm-blooded animals and, therefore, are either male or female. But they also have the ability to change their gender, which they do at least once during their lifetimes.

Ingredients:
12 oysters
2 teaspoons rice wine vinegar
1 teaspoon hot mustard 
2 teaspoons chopped dill 
1/2 teaspoon salt 
1/4 teaspoon ground black pepper
2 1/2 teaspoons olive oil
2 1/2 teaspoons canola oil
1 Tbsp. salmon roe (optional) 

Instructions: 
Make vinaigrette: in small bowl add rice wine vinegar, mustard, dill, salt, and pepper. Whisk to incorporate, and then in a thin stream add the oils. Set aside until ready to use. 

Carefully open oysters, remove from shell and put in a small bowl. Clean shells and return oysters to shells. Put crushed ice on a plate, and arrange the oysters on top of the ice.

Top each oyster with 1/2 tsp of the vinaigrette and top with 1/4 tsp of salmon roe, if using. Serve immediately. Serves 2

Hawaiian Hula Punch

 Fruity and plentiful, this Hawaiian-flavored drink delivers a powerful vitamin punch. 

Fun Factoid: Papaya is the only food containing papain, a powerful enzyme that digests proteins.

Ingredients:
2 medium bananas, cut into chunks
1 ripe mango, cut into chunks
1 ripe papaya, cut into chunks
4 cups unsweetened pineapple juice
4 cups seltzer 

Instructions:
In a blender add bananas, mango, papaya, and pineapple juice. Puree until smooth, and pour into glasses.

Serves 8

Soulful Chocolate Smoothie

 This chocolate smoothie is sheer decadence, minus the guilt. 

Fun Factoid: Chocolate is called the "Food Of The Gods" because cacao beans come from a tree from a species called Theobroma, which translates to the famous phrase.

Ingredients: 
1 cup low-fat chocolate sorbet
1/4 to 1/2 cup low-fat milk or 1% chocolate milk 
1 heaping teaspoon instant coffee granules 
Splash vanilla extract 

Instructions: 
Put all ingredients in blender and blend for about 30 seconds. 

If you want a thinner smoothie add the full 1/2 cup of chocolate milk above; if you want a thicker smoothie, use only 1/4 cup. If you like, top your smoothie with a dollop of (light!) whipped cream. 

Serves 2

Grilled Pears

 Fruit that's better than cake--I promise! 

Fun Factoid: In the 1800s, one pear could cost you the modern-day equivalent of $20.

Ingredients:
4 pears
1/4 cup light brown sugar
1 teaspoon nutmeg
1 teaspoon cinnamon
2 teaspoons butter 
1/3 cup water

Instructions:
Peel pears and cut in half lengthwise; remove core. Set aside. In large skillet, over low to medium flame, combine the butter, nutmeg, cinnamon, and brown sugar. 

Drizzle in the water as the butter melts. When the mixture covers the bottom of the pan, add the pears, cut side down.

Grill until pears are tender - about 10 minutes.

Note: When cooking pears, it's best to remove the skin--even though it's loaded with vitamins--because it tends to get tough during the cooking process.

Serves 4