January Class Schedule
December 31, 2009 by Jenny Neighbour · 1 Comment
Let 2010 be the year that you kick your fitness routine into HIGH GEAR! Exercise classes can be a great way to add variety and FUN to your fitness routine and help you reach your goals.
January offers some unique new classes for you to enjoy. People of all fitness levels are welcome to take our classes and instructors are trained to help modify for injuries and all fitness levels.
No need to register for our classes…just come when you can!
Click here to download the JANUARY CLASS DESCRIPTIONS
Click here to download the JANUARY CLASS SCHEDULE
Please call us if you have specific questions about the January schedule or about specific classes. We hope to see you soon!
Setting Health & Wellness Goals for 2010
December 29, 2009 by Deb · Leave a Comment
3 important steps to setting your 2010 goals:
1) Write them down
2) Set big goals
3) Set specific goals
Write Them Down:
Goals that are not written down are still dreams. You have to put them on paper to make then tangible and real. So grab a piece of paper and start writing down all your goals (big and small). Then post them on your fridge (this is scary, but it makes you commit to your goals and announces them to your family) where you will see them every day.
Set Big Goals:
What type of goals have you set for yourself in the past as far as getting fit and losing weight? Are they big goals or modest ones that you are generally sure you can accomplish?
Have you ever dreamed of accomplishing something and then talked yourself out of it by saying something like “I could never do that!” If so, I want you to re-consider.
You can do anything you set your mind to – you just need to take baby steps, not make excuses, and have a plan to pull it off and then stay consistent and make it happen.
Have you thought of finishing your first 5K? How about a sprint triathlon? Does this sound crazy? Maybe, but YOU CAN DO ANYTHING YOU SET YOUR MIND TO.
And let me ask you an extremely important question: When was the last time you accomplished something great without being scared? Honestly, think about this. Being scared about your goals means that you are challenging yourself and are setting yourself up to do something beautiful and amazing.
Set Specific Goals:
I suggest you write down specific goals like “I am going to do three 30 minute Interval Workouts” instead of grey goals like “I am going to exercise more”.
I also suggest writing goals like “I am going to eat breakfast every morning, watch my portions and have healthy snacks mid-morning and mid-afternoon every day” instead of “I am going to eat healthier”.
You get the point. Write down specific goals and then as I mentioned above, post them on your fridge.
Remember, goals that are not written down are still dreams. Start turning your dreams into goals and then eventually into accomplishments by taking this important first steps today!
If I can help you in anyway please let me know!
Make 2010 your healthiest yet!
Deb 
Count Your Blessings!
December 23, 2009 by Deb · Leave a Comment
Not only at Christmas but throughout the year we all need to stop and count our blessings. There are challenging times in our lives, there are dark times, there may be times when you feel hopeless, and there are always happy times. During all of those times we should stop and take a moment to count our blessings. If it is a difficult time you will find by reflecting on the blessings you do have will help your attitude in dealing with the situation you are in.
Many times our own attitude will determine how we see our world. When we are in a happy time we see the world very differently than if we are in a more challenging time. The secret is to always count your blessings; it truly does make life easier.
This past year has been a challenging one for our family – we have seen challenging times, we had some very dark times and hopeless times, and of course we have had happy times. But no matter what was happening I always counted my blessings and looked for the good in the situation. And as difficult as it was in some situations there was good. I can think of a couple of occasions where it was very difficult to even think that there was any good, but it was there.
Thanks to all of you who have helped support me and my family for the past several years….Many days you all were my Blessings!
My Christmas wish to you all is –
May you see and be thankful for all the blessings you have and may many more come your way. And may you experience the blessing that life has to offer when you find the good in every situation.
Blessed are those who can give without remembering and take without forgetting.
Elizabeth Bibesco
Deb
10 Healthy Holiday Traditions
December 7, 2009 by Deb · Leave a Comment
Advent is a time of preparation for the coming of Christ. For many of us, the sacred aspects of Advent are lost in the holiday shuffle and it becomes the unhealthiest time all year. Unhealthy food seems to be everywhere. Shopping, holiday baking, parties and traveling leaves us tired and stressed.
This season, use these traditions to change some of the unhealthy habits. Think of the holiday season as a time to spend more time with family and friends. Take time to build traditions that encourage healthy living during the most wondrous time of the year.
1) Do-It-Yourself Christmas. Get outside and gather twigs and your own materials from your neighborhood or yard. Create your own manger scene. Make ornaments. Start a tradition of making a branch tree with your own home-made ornaments. Gathering the branches can be part of your tradition.
2) Sunrise Walk. Take a sunrise walk as a family on Christmas morning. Make time for silence on the walk. Find a stopping point along the way and read the Christmas story.
3) Animal Christmas. Animals surrounded Jesus and his parents in the manger. Volunteer at your local animal shelter and take a dog for a walk – it’s good for both of you.
4) Praying through Advent. In this time of stress, take a small Sabbath every day. This relieves stress, giving you time for you and God.
5) Healthy baking tradition. Instead of more batches of sugar cookies and brownies, make granola or a healthier sweet together. Replace sugary holiday breakfast’s treats with a giant fruit salad.
6) Christmas dance. Have a Christmas dance party. Dance and sing with your children to your favorite holiday songs. Make an event of it and invite family and friends. Children love to see adults being silly!
7) Visit a tree farm. Pack up the family or a group of friends and visit a Christmas tree farm. Walk through the fields to find the “perfect” tree to cut down and drag back to the car. This is a great way to get active as a group.
8 ) Run/Walk race. Many cities have races on Thanksgiving or Christmas morning. Gather together a team of family and friends to run or walk together as a team.
9) Healthy Advent calendar. Instead of a chocolate Advent calendar, have a crèche Advent calendar or let your children make their own from supplies you have around the home! Have a prayer each day on the journey that Mary and Joseph made before Jesus’ birth.
10) Vigorous caroling. Plan a caroling route that covers several miles. Combine singing and walking for some carols.
By doing some of these healthier traditions you and your family will be well on your way to starting the New Year out right! Blessings to all!
Deb
Baby steps vs. Climbing Mt. Everest!
December 3, 2009 by Deb · Leave a Comment
We live in an instant-gratification society – we want to lose 5 or 10 pounds per week. Losing .5 or 2 pounds per week (which is safe and AMAZING) seems like it will take forever to lose the 25, 50, 100 or 150 pounds that you want to lose.
But remember, you did not put on 5 or 10 pounds per week. More than likely you have been gaining weight gradually over a long period of time. OK, enough looking in the rear-view mirror.
Let’s focus on today and tomorrow and the tremendous opportunity you have to increase your energy, lose weight and improve your health!
If you have not been exercising at all, then I want you to Make Today your January 1st! At any given time, you are only one decision away from starting to improve your health! So take your first step today by committing to moving and improving your health – one Baby Step at a time.
By taking Baby Steps, you will not hurt yourself or get discouraged because you feel beat up. Your wellness journey needs to involve some sweat, but it should not involve you beating up on your precious body! Yes, your body is precious and is a gift! Even if you think negatively about your body because you are 150 pounds overweight, you should think of your body as a gift (it is) and start treating it with delicate gloves starting today.
Baby steps like drinking enough water, not skipping meals, staying positive, etc. will start adding up to positively affect your health.
I want you to concentrate on taking positive Baby Steps each day versus concentrating on having to lose X amount of weight. If you concentrate on having to lose 100 pounds (or whatever you want to lose), it is like standing at the bottom of Mt. Everest and psyching yourself out by the magnitude of having to climb to the top.
The truth is, taking Baby Steps and taking one day at a time will get you to the top of any mountain. But the key is to not get overwhelmed and to Concentrate on Today!
You deserve to feel great, have tons of energy and to be healthy. So concentrate on baby steps and taking it one day at a time!
Deb
December Classes
December 1, 2009 by Jenny Neighbour · Leave a Comment
Winter is here and December offers GREAT exercise classes perfect for any and all fitness levels!
Are you looking to change up your fitness routine?
Are you looking for some variety in your week-to-week exercise program?
Do you want to be encouraged by an instructor and by other men and women that are just like you!?
Exercise classes are a perfect way to incorporate some FUN into your average fitness routine. CrossTrain classes are great and we pride ourselves on offering top-notch classes in a fun, safe and spirit-filled environment! AND don’t forget…these classes are FREE with your membership!
