December2004

Body/Spirit Fitness
Center in Gahanna OH
offers Yoga, Pilates,
Aerobics, Personal
Training, as well as
weight loss support for
adults and teens. We
also offer vegetarian
Take Out food, with
home made soups
everyday. See our
website for more
information.

We would like to offer
a special session to
educate you on the
merits of our Precor
exercise equipment.
This will be a general
session on what the
equipment does and
how you should safely
use it. Sign up via e-
mail or in person at the
studio. Based on
interest, we will set up
times and dates.
Sessions will be $5
and will last for one
hour.

NEW CLASS
OFFERINGS THIS
MONTH...

Circuit Training &
Aerobics-Monday,
Wednesday and
Friday mornings at 7:
30-

Challenge yourself with
weights as you push
your muscles to their
maximum. Build muscle
endurance and a
healthy heart in this
new class...

Body/Spirit Fitness
Center

Body/Spirit Fitness
Personal Trainers

Nicole Conroy, BA
International Business,
Ohio Dominican is an
expert Kick-boxing
Instructor.

Nicole began teaching
kick-boxing in 1999 at
a martial arts school in
St Louis. With a long
list of teaching
credentials, Nicole
loves to teach with the
heavy bags, because
it's a great all around
workout, it's fun and a
huge stress reliever,
also great self-defense
practice.

Nicole is a financial
advisor with The
Bishoff Financial
Group http://www.
ericbishoff.com and
recently married the
"love of her life".

Did you know?.....
We offer private
parties for whatever
occasion you can
dream up. You don't
even have to have an
occasion. Gather
together with some
friends and learn some
new exercise methods
together. We're here
for you-let us know
how we can help!

Holiday Hours!
We will be closed Dec
24-26.
There will be no
morning classes on
Dec 27 & 28.
All other classes will be
the same, starting at
12:15.
Thanks for
Understanding!
5 days will be added to
your unlimited
membership if you
have that type of
package!

Happy Holidays!!!!!
(Whatever you are
celebrating!) Pick up
your holiday gift next
time you are in....just a
little "something" so
you know how much
we appreciate our
members.

Holiday Hours and
schedule

Tips for staying thin
and healthy during
Holiday Parties by Patti
Petrella

Let’s face it; most
parties and
entertaining revolve
around food. The best
strategy for dealing
with this temptation is
to plan ahead, and
control your
environment as much
as possible.

Distraction is one of
the best approaches to
getting your mind off
food or mindless
eating. Reminding
yourself of how good
you will feel by not
overeating is another.
Keep the thin you in
the back of your mind
at all times.

If you are entertaining
others, you can make
sure there are many
healthy choices for
noshing. Other guests,
watching their weight,
will thank you, and
those that aren’t will
still be healthier for it.

If you drink, stick to dry
wines or light beers.
Sweet and mixed
drinks really pack on
the calories. There
can be 500 calories in
a margarita, and the
salt will just add to your
feeling of bloat the
next day.

If you do indulge in
fattening foods over
the holidays or at
parties, take small
servings and savor
every bite. Eat
mindfully. Make it last,
and enjoy it. Don’t just
gobble it down and go
in for seconds without
even realizing what
you ate. Take small
bites. Rest in between
bites and ask yourself
if eating more is really
going to satisfy you.

Most people starve
before going to a
party, thinking that this
will save on calories. It
usually makes you eat
more calories and over-
eat, because, you let
yourself get too
hungry.

You are better off
eating a healthy filling
snack before the
event, because, you
will be less likely to
overindulge on
fattening fare. Under-
eating allows your
blood sugar to get too
low, and eating a high
fiber low fat snack will
cause to you feel full.

Try drinking a glass of
sparkling water in
between each
alcoholic drink. You
will feel better the next
day, as well as saving
on hundreds of
calories.

Start the New Year with
the Weigh Less Club!

Holiday Hours:

We will be closed on
December 24, 25 and
26th. There will be no
morning classes on
Monday the 27th or
Tuesday the 28th
Classes on those days
will begin at 12:15. Patti
will be traveling to visit
her parents. If you need
anything, contact Carol
at 337-0860 or at
cmccracken@bodyspiritfit
ness.com. We wish you
a very safe and happy
holiday season.

***5 days will be added
on to your unlimited
membership.

MEMBER BENEFITS:

Remember that as a
member, you are entitled
to 20% off all retail
merchandise that we
offer.

Check out the beautiful
holiday baskets Patti put
together. Yes, you get
20% off those if you are
a member! They make
great hostess gifts and
general gifts for any
occasion.

"I bought a basket with
gourmet food and tea
and took it to a holiday
party on Saturday, for a
hostess gift. Camille, the
hostess liked it so well
that she kept it out on the
counter and showed
everyone.   I'm telling
you, Patti does a great
basket-check out the
health baskets with the
yoga mat-I'm heading for
that one next...." Carol

Products for a Healthy
Body, Spirit & Mind
Yoga and meditation
accessories from Hugger
Mugger. (click on the link)

We have Gift Certificates
and you need one to
share!

Yoga Mats-Yoga Mat
Bags-Eye Pillows-Zafu
pillows-Zabutons-Exercise
Balls-Exercise Bands
and more! ARE YOU
READY FOR A NEW
STICKY MAT?WELL,
YOU MIGHT AS WELL
GET A GOOD DEAL....

ps.-PATTI HAS A
CLEANING SOLUTION
FOR YOUR YOGA MAT
THAT IS LOCATED ON
THE SHELVES STORING
THE MATS-TRY IT OUT...

Body/Spirit Fitness
Merchandise

New!!! Weight Loss
Management.....

Body/Spirit Fitness now
offers Weight Loss
Management online for
those who want the
convenience of an online
weight loss program with
the personalization of
having real people assist
you in achieving your
goals.

Body/Spirit Fitness
Weight Loss

CAROL'S CORNER:

Body by Carol!
(members...Nancy
Eagleson and Eshauri
Nalangula)

Thanks to the class that
jams...the
12:15ers....note that this
tee-shirt idea was Katie
Cohill-Smith's!   Where
have you been Katie? I
miss you! Fondly, Carol

A note from Carol:
Something I read from
FitSmart by Kelly
DiNardo: "Want a boost
up the corporate ladder?
Try exercise. Workers
who are physically active
have better overall job
performance than those
who don't exercise, a
recent study found. The
fitter you are, the more
work you can do.
Physical activity is
important to overall
psychological and
physical health, says
Mark Roberts, M.D.,
board member of the
American College of
Occupational and
Environmental Medicine.
Being active doesn't
have to mean competing
in a triathlon. Anything
you do to increase your
heart rate-walk, jog, climb
stairs, dance-helps."

Don't know what to get
that special someone for
the holidays? Body/Spirit
Fitness has gift
certificates in any
denomination. Give the
gift of fitness this year!

Visit our Web site. Click
on Body/Spirit Fitness

Did you know....

If you go on vacation, we
can put your unlimited
membership on a
temporary hold? Just let
us know.
fitness@bodyspiritfitness.
com

Other Articles on Living
Fit
How about some
"healthier" alternatives to
Holiday snacking? Here
is one of Patty's recipe's
for your recipes to
holiday parties or to use
to entertain at your own
parties:

"This is actually a base
that you can use in lots
of recipes:

As a white sauce for
pasta or poultry, an
Alfredo sauce, with
seafood or vegetables, A
creamy soup base or just
use your imagination.

This also makes a great
base for a spinach
artichoke dip for holiday
entertaining !

I never measure, so this
is the best I can do. "

8oz light cream cheese

16oz fat free sour cream

A little white wine

Water as needed

lemon pepper, garlic,
ground black pepper,
ground red pepper to
your taste.

Mix in Food processor
Optional: top with low-fat
Parmesan cheese, and a
little lemon juice when
mixing with seafood.

Can be heated or served
cold, depending on the
dish.

Ideas for Living Fit

Quote of the Day

"Stand up to your
obstacles and do
something about them.
You will find that they
haven't half the strength
you think they have."
Norman Vincent Peale

For more information on
the Center
click
Body/Spirit Fitness

If you don't want to
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and wish to
unsubscribe...we can't
imagine that and hope
you won't but, send us an
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subject line

Patti Petrella, AFPA, NFPT
Fitness Questions for Patti.

Send a question to Patti about anything you might want to be
educated on with respect to fitness. If we publish your
question, you will receive a menu item of your choice from
our cafe...it's easy to submit a question-just reply to this
e-mail.

This month, Patti is responding to Body Spirit Fitness
Member, Nancy Eagleson. Nancy received a free Vegetarian
Chili to enjoy. Thanks for your question, Nancy!

QUESTION:

Patti..so what are the advantages of free weights? Some
things are obvious, but what are some real reasons we need
to be using them?

RESPONSE: Great Question!

If you are trying to lose weight, resistance training is your
most important exercise ally. Muscle tissue is very
metabolically active, so it burns a lot of calories. The more
muscle you have, the higher your metabolism.

This also applies to people as they get older. Unless they
actively add muscle to their body, their metabolism will begin
to slow down and the middle age spread increases.

Resistance work is also imperative for women, especially, to
keep their bone density healthy.

Having more strength also helps you meet the strength and
energy demands of everyday life.

Finally, building muscle can make your body look better, as
well as improving your posture and body awareness.

________________________

Member Spotlight.......Mollie Hardman

Q. Why do you come to Body Spirit Fitness so regularly?

R. I am a regular customer because I am retired and B/SF
offers so many classes that I can maintain my daily- lack- of
-routine goal and still get a regular workout. The energy at
B/SF is so positive and healing it is hard to stay away. The
workouts are starting to pay off which is grand. The positive
support given when the frustration of plateau-hitting arrives
has kept me on track. Breathe and keep moving.....

Q. What is the most important thing that you have learned so
far?

R. The most important things that I have learned so far are to
persevere questions. I spoke to the perseverance in #1 & 4.
Asking questions aids in the quality of my workouts. Being in
an environment that makes asking easy says volumes.

Q. If you don't mind sharing that you have Diabetes, how
does that factor in to the Weigh Less Club program that you
participate in?

R. I am an insulin dependent diabetic. I was diagnosed 12
years ago. Re-working my meal plan with Patti's sound advice
and following a regular exercise program has enabled me to
reduce my insulin intake 5 units per day(which will help keep
my kidneys safe). Also, my glycated hemoglobin result has
dropped 1.5 points. My internist is elated! (This test shows
the amount of red blood cells sticking to each other due to
the syrup in my veins. Yes, folks, I do want to keep those
toes!!!!)

Q. With respect to your goals, how have you done on the
Weigh Less Club and what do you attribute your success to?

R. My WeighLess goal was to weigh less - clever,eh?
Currently, I have lost 8 pounds. All the diabetic upgrades are
icing on the cake. Being in such an accepting environment
made the class easy to stick with even when I wasn't making
very much progress. Perseverance is key. Encouragement
that is given honestly makes it easier to persevere.

Q. You are so funny in class, and the world needs to you that
you have named my class Shape and Groan. How long do
you think your longest groan was to date? Can the world
know that when you do sit ups, you count by twos? :-)

R. Shape and Groan is a great class! The groaning I now
realize is fine tuning the ole flab, so I now groan gratefully!
My abs have apparently vacated my body. When I do ab work
in class, that is when the groaning hits maximum volume. My
longest groan has yet to cease...going on 3 days I believe.
Some days I weep when Carol says 30 crunches - on that
confounded ball no less - I count by twos and on the groanier
days by three. Seriously, the atmosphere in class is so
uplifting and relaxed the workout is fun and energizing. I know
I will one day be able to do 30 crunches as many times as
Carol says "next set". When that happens everyone will
notice and once again I will know the women at B/SF really
care.

Q. What else do you think people need to know?

R. People need to know that there is no question too trite to
be asked about one's body condition, how to do an exercise,
a yoga pose, an ache or a pain. Ask these wonderful
instructors and you will be answered. The answer will be
given with intelligence, experience, and care. You will just
keep getting better.

Thanks for the interview. Mollie

A WEBSITE FOR A HEALTHY BODY, MIND AND SPIRIT