Good news for all those healthy gym goers who couldn’t make it in on Sunday, but did shovel.  Based on a 150 pound person, if you shoveled for an hour you burned 400 calories!  That means enjoy your Grande Starbucks Latte, which is roughly 272 calories, or have that glass of eggnog for 343 calories. 

And with Christmas just a few days away, remember to stay active!  Get to the gym, try a new class, and hire a personal trainer for after the holiday season.  We have some great holiday specials which will help you take off those holiday pounds.  Here are some food facts for everyone’s favorite holiday treats:

                glass of wine-120 calories                                            

bottle of beer- 270 calories

                5 large olives- 92 calories                                             

½ cup of mixed nuts- 440 calories

                1 tbs. of spinach dip- 53 calories                                               

6 oz. of cured ham- 300 calories

                6 oz. of turkey- 340 calories                                        

6 oz. of prime rib- 330 calories

                ½ cup of stuffing- 180 calories                                   

1 potato latke- 247 calories

                ½ cup of mashed potatoes- 150 calories (low end)

½ cup of green bean casserole- 225 calories

                ½ cup of candied sweet potatoes-150 calories

1 candy cane- 60 calories                                             

                2 small chocolate chip cookies-150 calories

1 slice of fruitcake- 324 calories                                 

                1 iced gingerbread cookie- 100 calories

1 slice of cheesecake- 372 calories 

The recommended amount of calories for a day is 2,000, and it’s very easy to eat too many calories at this time of year.  Make sure you’re not one of the people who have 3 glasses of wine, apps, dinner, and dessert leaving you with a grand total of 2756 calories at Christmas dinner.    So get to Plymouth Fitness and take a class to burn some of those holiday calories!!!

                spinning class- 750 calories                                          

group power- 375 calories

                racquetball 45 mins.- 400 calories                             

easy yoga class- 150 calories

                Pilates class- 214 calories                                             

strength training for an hour- 350 calories

                skiing for an hour- 430 calories                                  

ice skating for an hour- 500 calories

Oxygen is the first and most basic necessity of life.

Stress is the first most basic causative factor of muscle tension and pain.

Optimal breathing brings oxygen into your muscles and helps release stress and tension from your body. The result s heightened energy and awareness while reducing the discomforts brought on by improper breathing.

Stress is mirrored in your breath. When you are enduring stress, you tend to breath more shallowly. The carbon dioxide level in the blood rises and the oxygen level decreases. You start breathing harder so you can rid yourself of carbon dioxide build up. This causes the diaphragm to tense and abdominal muscles to constrict, preventing you from inhaling deeply and properly. This is called shallow breathing and starts the cycle all over. You are locked in a state of tension until you can begin breathing from your abdomen once more.

The first step in regaining optimal breath, and its benefits, is to become aware of your breathing patterns and to recognize when you are not breathing correctly. Every time you feel yourself become tense, proper breathing can be employed and your sens of well being will begin to improve. Use this breathing technique:

Lie on your back and place your hands on your stomach. Inhale slowly and deeply, letting your abdomen expand fully with air. You will feel the air rise under your hands. Allow the abdomen to fall as you exhale slowly, at the same time letting go of stress and tension. Repat inhaling and exhaling slowly and deeply for a minimum of 2 minutes. Work up to 5 minutes at a time.

Practice this exercise every day, preferably in a quiet place when you can be alone. You should begin to feel calmer and more relaxed when you are done.

You can take control of your stress through proper breathing. Begin today!!!!