Exercise of The Month

5-6

Recipe of The Month

4

Wellness Tip

2-3

DecemberNewsletterClass Registration

begins:

12/3/2018

Spring Semester

Classes Begin:

1/7/2019

RecipeTips for Shoveling Snow

With winter weather approaching, we want to share some helpful tips to keep you safe while shoveling snow! Even if you use a snowblower, these tips will still help you clear

off walkways and staircases

1. PACE YOURSELF Cold weather can trick us into feeling like we are not exerting ourselves as hard as we actually are. You want to make sure you are working at a pace that you can handle, and not sacrificing good form in an attempt to get the job done quickly.

Recipe

Speaking of form, it’s extremely important to be mindful of how we use our back while shoveling.

Back injuries can result from rushing risky motions, such as: throwing snow over one’s

shoulder, throwing snow with a twisting motion, and lifting a full shovel by bending at the back.

2. GOOD FORM

Whenever possible, try to use your shovel to push snow out of the way instead of lifting it up. If you have to lift snow, lift smaller loads at a time and be sure to life with your legs instead of your back. Doing a few bodyweight squats before going out to shovel will serve as a great warm up and will get you thinking about proper body mechanics for lifting with your legs.

3. SMALLER LOADS

Recipe of the MonthHigh-Protein

Low-Fat Eggnog

NUTRITION INFORMATION

SERVINGS: 2 CALORIES PER SERVING: 150CARBOHYDRATES: 28 gFAT: 3 gPROTEIN: 22 g SODIUM: 120 mgSUGAR: 15 g *not including optional ingredients

Eggnog is a common holiday beverage that can be pretty high in calories (even without added alcohol). Here is a alternative recipe

that cuts the calories and fat in half, while still maintaining that festive flavor

INGREDIENTS1 ¾ cups unsweetened

almond milk (or coconut milk)

2 frozen bananas

½ tsp cinnamon

½ tsp nutmeg

½ tsp clove

2 tsp vanilla extract

(Optional) 2 tablespoons of

bourbon (Optional) 1 tablespoon grade B maple syrup

INSTRUCTIONSSimply blend all ingredients together in a blender until smooth, then serve and enjoy!

At Home Exercises for the Month

Cold weather, holiday prep, travelling, and spending time with family can make it difficult to keep up with our fitness goals. Here are some moves you can do to stay in shape on

those days when you aren’t able to make it to the gym:

1. Air Squats

Stand up tall with feet shoulder width apartKeep your heels flat on the floor while bending your knees and sitting backMake sure to keep your back flat and that your knees stay directly over your feetPush through your heels to return to standingYou can challenge yourself by holding an object at chest height while performing this motion

Click to View

Wellness Tip

3. Couch Push-Up

2. Couch Plank

Place your hands on your couch (the lower your hands, the more

challenging).

Fully extend your arms, and walk your feet back

Keep your body stiff and flat like a board for as long as you can (stop and

reset if you feel your back start to round or your hips sink down).

Push yourself to hold the position as long as you can while still

maintaining good form

Remember to keep breathing!

Place your hands on your couch (the lower your hands, the more

challenging).

Fully extend your arms, and walk your feet back

While keeping your body flat, bend your elbows to lower your chest

towards the couch

Keep your core tight as you push through your palms and return to a

plank position.

Repeat as many times as you can while maintaining good form