November 2016 - In This Issue:

Dear ,
As the busiest time of the year is approaching we wanted to slow down and take the time to thank all of our clients and tell you how much we appreciate you choosing us to help you reach your health and fitness goals.  We are thankful for your business and friendships and hope that you have a very blessed Thanksgiving full of family and friends.   

Yours in Health,
The Benefit Team

Client Spotlight: Diana Stillwagon

Meet Diana Stillwagon - She is a client of our trainer Paula and came to us to work on her strength and agility for her Triathlons as well as her distance swims and 5K's.  Since joining us in January she has not only gained strength and agility, she has won her age group in an Olympic Triathlon and also a 3.5 mile open water swim.  Just 2 weeks ago, at the Fast Pace Race 5K in Cumming, GA, she finally broke a time barrier she had been struggling to beat for years. Diana had set 3 goals for herself this year and thanks to her hard work, dedication and a little push from her trainer, she succeeded in all three....Congratulations Diana!

Exercise of the Month:

Renegade Row
 Courtesy of Fit1

Here is a great exercise that you can do almost anywhere with a pair of dumbbells, canned goods, or just with your own bodyweight.

1. Place a pair of dumbbells on the floor, approximately shoulder-width apart.

2. Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank. (This means your spine should be straight and your backside should not be sticking up.)

3. Shift your weight to the left side of your body, imagining that you are pushing the left dumbbell into the floor.

4. When you feel stable, pull your right dumbbell up toward your hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action.

5. Shift your weight to the right side of your body and repeat the rowing action with your left arm. Continue to alternate right and left for the desired number of sets and reps.

6. To modify the movement, you may kneel keeping both knees on the mat or you may also lift one leg to hip height. In the modified position, you may use one dumbbell to provide yourself with additional stability.

Check out the video link below:
Top 5 Ways to Exercise during Thanksgiving
courtesy of Straighthealth

1. Plan a Thanksgiving Day Event. Meet up with your friends, family and neighbors the morning of Thanksgiving and exercise together. You can start a tradition and play a game of football, baseball or any other sport. Good competition will always get you in the mood to work hard. You can also gather everyone up for a Thanksgiving Day run or walk around the neighborhood.
2. Run a 5k. There are lots of organizations that schedule 5k runs around Thanksgiving. They usually support a great cause and are also really good workouts. Running a 5k burns a huge amount of calories the day of the race in addition to all the training you do leading up to the big day.
3. Make a Deal. Thanksgiving is one of those times you can't always control yourself. You might think you'll only eat a little but once all those dishes come out of the kitchen, more food is going to wind up in your plate than you had hoped for. To negate some of those calories, make a deal with yourself (you can include friends and family too). Tell yourself that for every serving over what is normal, you'll run 1/2 a mile or 10 minutes. Get creative and make your own criteria but make sure you follow it. If you tell others about it, you're more likely to stick with it.
4. Pre/Post Thanksgiving Workout. Since Thanksgiving is all about tradition, think about how the Pilgrims and Indians got around back in those days. There were no cars or busses. If they wanted to get somewhere, they'd walk or ride a horse. Since it isn't realistic to walk (or ride your horse) to your Thanksgiving Dinner, simulate the walk by working out 30 minutes longer than normal on the Wednesday before Thanksgiving and 30 minutes longer on the Friday after.
5. Walk it Off. Don't forget to have a post Thanksgiving Meal walk. You'll probably be too heavy to run or do any other form of rigorous exercise. Walking will burn a few calories and let your mind unwind after being stuck inside all day long.
4 Great Atlanta/Metro Area Thanksgiving Day Races
Want to start your Thanksgiving Day off right and burn a few extra calories before the feasting begins?  Check out these 4 great Thanksgiving Day races that will have your heart pumping and your appetite rumbling before most people even get out of bed:

Recipe of the Month:

Healthy Creamy Turkey and Wild Rice Soup

Need a healthy meal idea to use up some of that leftover turkey?  Here is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota.  Serving suggestion: serve with a crisp romaine salad and whole-grain bread.


Benefit Personal Training
Visit our website!
 Helping you reach your goals, one step at a time.