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Fall Back into Shape with California Family Fitness
HEALTHY EATS

Dine on Wine

As the holidays approach, the swarm of treats, sweets and holiday parties tempt us to break those diets and workout regimes that we followed diligently throughout the summer season. While knowing right from wrong is typically evident with the sweets and treats, alcohol consumption can be tricky to navigate. The concern of consuming “empty calories” is always something to consider, but the health benefits of drinking wine in moderation might seem to offset the risk to your diet this season!

 

 

New studies have shown that red wine may actually improve overall heart health while reducing some signs of aging. Additionally, drinking red wine may offer some of the same benefits offered by a low-calorie diet. Red wine contains a compound known as Resveratrol. Derived from grape skin, Resveratrol is an antioxidant that has been attributed to lessoning the hardening of arteries which in turn reduces the risk of heart disease.

Additionally, recent studies have shown that Resveratrol is key in tricking the body to think it is getting fewer

calories than it is actually taking in, thus helping to maintain weight-loss goals.

Some research has pointed to Resveratrol as well as flavonoids as being some of the key components to lowering “bad” LDL cholesterol while boosting the “good” levels of HDL cholesterol. By reducing this bad cholesterol, there is less matter contributing to fatty plaques inside one’s arteries. The consumption of red wine has also been shown to help reduce the occurrence of blood clots.

As expected, red wine is not the sole answer to all health risks. It should definitely be consumed in moderation and at leisure. However, as the holidays come near, there is no need to run from the wine cellars just in hopes of maintaining a healthy diet. It may actually help you to maintain your health goals!

 
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FITNESS CORNER

Getting 'Quick Fit' this Holiday!

The holidays are a great opportunity to spend time and celebrate with our loved ones, but they limit our time for other activities in our lives. Now, more than ever, it is important to maximize the efficiency of our workouts so we don’t miss out on opportunities to maintain a healthful lifestyle. What better way to get hot and healthy for the holidays than by taking a Quick Fit class at your California Family Fitness club? The name Quick Fit says it all, as it is an effective way to maximize your workout in just 30 minutes!

A Quick Fit class typically lasts 30 to 45 minutes, and incorporates cardiovascular, resistance, strength and flexibility training in one workout. The class has weight resistance and cardiovascular machines set up in a circle and every 60 to 90 seconds you rotate from one machine to the next in the circuit. The quick rotation increases your heart rate, while allowing you to work at your own individual level by choosing the amount of weight and resistance at each machine.

The Quick Fit circuit not only maximizes your time, but helps you burn body fat, reduce stress, tone, and firm your muscle groups, while increasing your muscular strength and endurance. The beauty of this class is that it accommodates all fitness levels, teaches participants how to properly use gym equipment and

 

can help you establish a daily workout routine at the gym! Finally, the quick fit program allows you to work with a certified personal trainer who can help you with proper form and technique.

California Family Fitness is here to help you get hot for the holidays! For a listing of our quick fit classes please visit: www.californiafamilyfitness.com/Programs/Fitness-classes/index.php  
 
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FIT KIDZ

Family Fitness Day

With the holidays fast approaching and seasonal treats hitting our kitchens and tummies, now is a great time to explore the different ways your family can incorporate fitness enhancing activities into your lives. Studies overwhelmingly show that a parent’s or a family’s fitness level heavily influences their children’s activity levels. Lead by example and make fitness fun for your household by establishing a “Family Fitness Day” once a month and on holidays. A family fitness day is a designated day for your family to spend quality time together doing fun activities while still being active. Making a fun fitness activity part of your holidays this year is a great way to start a new tradition that your children can take with them! 

 

 

Depending on the size of your family, playing games like soccer, football or basketball at a local park are great ways to get at least an hour of cardio exercise. If the weather is an issue, take the game indoors at California Family Fitness’s Sports Complex.

Here, your whole family can enjoy basketball on an Olympic size court or play tennis despite what the weather has in store.  

Since we live in beautiful Northern California, I like to take day trips with my family and go hiking, biking or walking around the countryside. You can still find fun new restaurants and enjoy the goodies they offer as long as you incorporate healthy activity, too!

Although your family may not always be super excited about fitness, the example you set for your children now will stay with them for the rest of their lives! Making fitness activities a regular part of your holiday tradition is a great first step!

For more information on family friendly fitness activities, check out:
 http://www.californiafamilyfitness.com/index.php

 
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WORKFORCE WELLNESS

Organize an Office Weight Loss Challenge

It is no secret that most offices typically host a store of fattening foods and offer little in the way of motivation to be active throughout the day. Unfortunately, most people spend a majority of their time at the office, which poses a problem for those looking to get serious about their weight loss goals. Get incentivized this holiday season to lose those extra pounds by starting an office weight loss challenge. For most people, getting started is the biggest hurdle when attempting weight loss! An office weight loss challenge will help provide that needed motivation to actually attain your goals and provides the accountability to help you maintain them!

 

The first step in organizing the challenge is to advertise the opportunity to your co-workers and to designate the official start date and time. This time will be the challenges designated weekly weigh-in time. While I recommend competing individually, depending on the size of your office, you can create teams if it seems more fun for your co-workers. A decision must also be made about who is the most

 

discreet and non-intimidating individual to handle the weigh-ins, record the numbers, and post the weekly results. Once you know who will participate, the office can designate the fee to enter the competition. Five dollars is a reasonable option, while smaller offices may opt for higher amounts to increase the total sum one can win in the end.

Also, set a rule banning participating co-workers from bringing in junk food to sabotage the honest efforts of others. This challenge is about positive reinforcement and finding strength from others who share your same goals – not about shallow competition. Next week I will provide you with some more tips to keep your weight loss challenge going strong!
 
For More Information on How to Achieve Your Weight Loss Goals:
http://www.californiafamilyfitness.com/index.php
 
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FAB AFTER 50

Checking Your Vitals

While many of us hit the gym to improve our looks and fight signs of aging, improving our physical health is truly the goal we should all aim to achieve every time we workout. As your doctor will tell you, regularly monitoring your body’s vitals are just as important as hopping on the treadmill each morning. Things such as body fat percentage, pulse, blood pressure, blood sugar, and body mass index are all vital measurements that should be checked regularly. While your weight is an indicator of physical health, your percentage of body fat is actually a much more accurate measure of your physical condition.

 

 

For individuals over the age of 50, a body fat percentage ranging from 16 to 25 % is considered healthy according to medical professionals. If your percentage of fat is above average levels you are at an increased risk for weight-related illness, such as heart disease, high blood pressure, gallstones, type 2 Diabetes, osteoarthritis, and certain cancers.

One of the most accurate ways

to check your body fat percentage is through hydrostatic testing. Considered the “golden standard” of body fat testing, hydrostatic testing submerges you completely under water to test your body mass index. Because bone and muscle are denser than water, those with a larger percentage of lean body mass will weigh more under water and ultimately have a lower body fat percentage. An individual with less lean muscle and more body fat will then be lighter in water. While other procedures, such as skin-fold measures of body fat are still used, hydrostatic testing is the most accurate measure available.  

California Family Fitness offers hydrostatic testing during special events at various club locations throughout the year.

For more information please check out:

http://www.californiafamilyfitness.com/Company/Contact-Us/
 
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  HEALTHY EATS
 
FITNESS CORNER
 
FIT KIDZ
 
WORKFORCE WELLNESS
 
FAB AFTER 50
 
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