An Equation to Remember in November

Brrrrr, it's getting cold out there! This is the time to bundle up, stay indoors, and yes, unfortunately most of us put on a few extra pounds. Taking the subway, cabs and cars has us walking less as the temperature drops to unbearable lows. Delivery is a lot more convenient than grocery shopping and menus tend to feature warm and fattening delectables to keep us satiated and coming back for more. Offices are loaded with holiday goodies and holiday boozing will become more frequent. So how does this all affect your waistline? Obviously, it is affecting it in a LARGE way. But, it doesn't have to if you can remember this one simple equation:

It takes 3500 calories to burn 1 pound of fat. Or, it takes 3500 calories of extra food to gain 1 pound of fat. It sounds like a lot but if you divide 3500 by 7 days of the week it equals 500 calories per day.

So, if you can simply avoid 250 calories a day of junk and burn 250 calories a day through exercise you should be able to maintain your weight or even LOSE weight during the holidays! Wouldn't that be amazing!

For motivation and a personalized program schedule a health consultation with Jennifer before the holidays begin. Get a headstart!

Fall in the Big Apple

Life in the city or outside of it tends to cater to a lifestyle on the go. Power bars and snack packs can be taken anywhere and eaten on the run. But how nourishing are they really? If you take the time to read the ingredients you will find them packed with high fructose corn syrup and all kinds of preservatives to keep them on the shelf. Apples happen to be nature's idea of a snack on the go and a much better choice than these other fake foods.

Apples are high in Vitamin C to fight off colds and also have tons of fiber to keep the motor running smoothly. They have also been shown to lower cholesterol. They fit easily into your bag and you can eat them on the train, street or in your office.

Right now farmer's markets are overflowing with all different varieties of fresh apples. Eat them alone, with natural peanutbutter for a more balanced snack, in salads, or baked for dessert.

Enjoy the fall in the Big Apple!

4 Week Health and the City MAKEOVER!!!

Fall is here and we all have that back to school feeling again. So even if you are not in school now is a great time to "reinvent" yourself!

Do you have 5, 10, or more pounds to lose but haven’t been able to do it alone? Or maybe you are lacking energy and zest around your health and workouts?

Whatever your health and fitness goals may be learn how to achieve them with the perfect mix of exercise and diet for you.

The Health and the City 4 Week Health and Fitness MAKEOVER includes:

- 4 East meets West Workouts: complete with cardio kickboxing, muscle toning, stretching, breathing and meditation training
- Learning Stress Relieving Techniques
- Goal Setting Workshops
- Weekly Nutritional Challenges
- Group Sharing and Accountability
- Education about Nutrition and Food Choices
- Personalized Health and Fitness Plan (designed during the program)


When: 4 Consecutive Saturdays
September 29, October 6, October 13, October 20
11am to 12:30
Where: World Martial Arts Center, 69 W. 14th Street, 4th Floor (corner of 6th Avenue)
Wear: Comfortable workout gear

Cost: $475

Space is limited so you must register by September 22.

Early Bird Registration Special (by September 14): $345

RSVP to: jennifer@healthandthecity.net