The Mettler Release
Recommit Yourself to Whole Life Fitness
Greetings! 

Spring is just around the corner, which allows you to build new workout routines, change your eating habits, and become inspired by those around you.

With Daylight Savings Time approaching, you'll be able to workout in the evening. If you haven't been able to get into a work out routine, use this time as a way to get back into the groove with our tips.

This month, we're also championing the Academy of Nutrition and Dietetics' "Get Your Plate in Shape" campaign that encourages Americans to eat more fruits and vegetables as well as whole grains and low- or no-fat dairy.

If you're looking for more workout motivation or would just like to help others, consider volunteering at Mettler's hydration station.

We'd love to help you reach all of your health and fitness goals, so let us know if we can help.

Paul Mettler
Paul Mettler, PT, DPT
Owner/CEO
Set Goals to Make This Year Your Best
Get Your Plate in Shape This Month 
March is National Nutrition Month, an initiative by the Academy of Nutrition and Dietetics, whose theme is "Get Your Plate in Shape."

Here are the organization's tips:

Make half your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red, and orange varieties as well as beans and peas. Choose "reduced sodium" or "no salt added" canned vegetables whenever possible. Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available. Make sure every meal and snack has at least one fruit or vegetable or both. 

 

Make at least half your grains whole: Choose brown rice, barley and oats and other whole grains for your sides and ingredients. Switch to 100-percent whole-grain breads, cereals and crackers.
  
Switch to fat-free or low-fat dairy: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.
 
Vary your protein choices: Eat a variety of foods each week from the protein food group like seafood, nuts and beans, lean meat, poultry, and eggs. Eat more plant-based proteins such as nuts, beans, whole grains, and whole soy foods like tofu and edamame.

Reduce sodium, empty calories from solid fats, added sugars: Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks, and sweetened teas and coffees. Choose 100-percent fruit juice. Season foods with spices or herbs instead of salt. Use heart-healthy oils like olive, canola, and sunflower oil in place of butter or shortening when cooking.

To learn more about how to make the best nutritional choices for yourself and your family, try scheduling an appointment with our registered dietitian.
Don't Let Daylight Savings Time
Destroy Your Workouts  
There's nothing like a little sunshine to help you get ready to exercise. Daylight Savings Time can help you increase your activity level and spice up your routine. Variety in exercise routines can help you stick with them longer.

If you're still not sure that you can commit to exercising through the spring, try these tips:

Leave work at the same time: If you usually leave work at 5:30p, don't stay later because it's still light out. You're going to need the time to work out.

Walk to work: If workouts are hard to schedule, try walking home from work one day a week. The extra daylight will make your commute easier (and safer).

Grab friends or co-workers to work out: You may be motivated to work out if you go right after work with a friend. If it's light out, you can both go for a quick run or bike ride.

Rearrange your workout: During the spring, people are more likely to get together for B-B-Qs, softball games, and other weekend events. Don't save your longer workouts for the weekend or wait until after you spend time with your friends.

Listen to your body: It may take a couple days for your internal body clock to adjust to Daylight Saving Time. Don't worry if you need a couple days to adjust. Just make sure to get back on schedule as quickly as possible.

Don't work out too close to bedtime: It can be difficult to sleep when you have worked out too close to bedtime. There's a good possibility that the hormone-surge you get from working out could keep you up at night.

If you're still having problems getting your workout routine on track, try making an appointment with one of our personal trainers.
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Nutrition Tip
of the Month

Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day's calorie budget. More nutrition 

Upcoming Events
 
View our online calendars for the most current information.
Jr. High Speed & Agility Camp Starts
Junior High athletes will have a chance to improve their athleticism this month at the Junior High Speed & Agility camp.

Throughout the camp, led by one of our sports performance professionals, the athletes will focus on techniques of movement and development of force production, agility, power, endurance, and more.

During the camp, athletes should expect gains in the first steps of movement, top-end speed, and jumping ability. They'll also learn about deceleration and direction change.

For more information about the camp, please contact Eddie Edwards, our sports performance instructor.
Dartfish Video Analysis Available
Are you looking to get an edge on your competition by fine-tuning your sports technique?

Whether you're a track star, baseball player, or football player, our Dartfish Video Analysis class led by one of our performance coaches, may be right for you.

Dartfish Video Analysis allows our coaches to videotape your movements and break them down to the most basic levels.
Once our experts have broken down your movements, they can find your weaknesses. Once these have been identified, we will help you create a customized plan to develop your skills and movement patterns.

This class is available for both members and non-members. If you have additional questions, contact Eddie Edwards.

Join Us During the Illinois Marathon
Join Us During the Illinois Marathon 
The Illinois Marathon is fast approaching.

Once again, Mettler Center will volunteer at a water station.

In order to volunteer, check out the volunteer website. You will need to enter the password "mettler12" to register.

If you have any questions, please contact Mettler manager, Joy Sheehan.
Congratulations to Our Winners 
Last week, we hosted our annual Membership Appreciation Party. In addition to taking time to celebrate our members' dedication to Whole Life Fitness, we passed out some fabulous prizes.

Amy Waller took home a massage basket. Eileen Feeney won the yoga basket. Christina Wondra won a workout bag. Gary Laumann will receive a hot stone massage. Hillary Georgidis will receive three personal training sessions. Margie Lutz won a three-month membership. And Beth Hutchins won the grand prize of a one-year membership.

Congrats, to all our winners!
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