The Mettler Release
    Give Thanks, Even When It's Difficult
Greetings!

As we approach the season of giving thanksgiving for our blessings, we often look back over the past year and remember difficulties we faced as individuals or people in our world.
 
Whether we ourselves have experienced sickness, job loss or other effects from our nation's recession, or know someone who has, it is the time to be thankful for any blessings we enjoy. Health, our happiness, and people to share both good and bad times with are always important.
 
At Mettler, we are truly thankful for your continued support. We're glad you understand the benefit of leading a healthy lifestyle and appreciate the mind-body connection. Each day we come to work, we are truly grateful for the chance to help you achieve Whole Life Fitness.
Paul Mettler
Paul Mettler, PT, DPT
Owner/CEO
Stay Safe When You're Lifting Weights
    Stay Safe When You're Lifting Weights
Weight training is a great way to boost your metabolism and increase or restore bone density. People who strength train are also less likely to get injured during their workouts because of their improved balance, flexibility, mobility, and stability.

If you've already been injured, strength training can help you recover by strengthening the muscles surrounding the injured area. Even non-athletes can benefit from strength training. Your posture will improve and your leaner look (thanks to your new muscle tone) will greatly improve your self-esteem and self-confidence. Before you get started, read our rules to stay safe:
 
Warm up. Cold muscles are more injury-prone than warm ones. That's especially true when you're lifting weights. Try walking for 10 minutes to warm up.
 
Learn proper form. Our personal trainers love answering your questions about technique. We want to keep you safe and injury-free, too. If we see you making a mistake, especially one that might cause damage, we'll try to help you, even if you're not a training client. We're not nosy, we just care.
 
Breathe. Holding your breath can lead to dangerous increases in blood pressure. Exhale as you life the weight. Inhale as you lower the weight.
 
Start slowly. You'll work up to heavy weights, but it takes time. Once your muscles, tendons, and ligaments get used to the strength training exercises, you'll be able to progress quickly.
 
Do less. A single set of 12 repetitions, done correctly and with the proper weight, can make a difference. Choose a weight that's heavy enough to tire your muscles after about 12 to 15 reps.
 
Rest. Your muscles need time to recover. Give them a full day off between exercising specific muscle groups. Try working your upper body on one day and your lower body the next.
 
Pay attention to pain. If an exercise causes you pain, stop. Get a personal trainer if necessary.

If you're still nervous about using weights, call Member Services. A personal trainer can help you get acclimated to the machines and help you achieve your goals.
    Lower Your Cancer Risk with Squash!
Winter squashesincluding pumpkin, acorn, butternut, and spaghetti squashare often overlooked during the fall and winter. Cooks can't always find great ways to serve them and kids tend to turn their noses up at the vegetable.

That doesn't have to be the case. Squashes are full of carotenes that protect against cancers, heart disease, and Type 2 diabetes. Winter squashes are also more nutrient-dense than their summer squash counterparts.

But how do you prepare these great, exotic vegetables?

Try Paula Deen's Baked Acorn Squash with Brown Sugar and Butter.

You'll need:
1 acorn squash, cut in 1/2
2 tablespoons brown sugar
2 tablespoons butter, softened
2 tablespoons maple syrup
Salt and pepper

Preheat oven to 400 degrees. Scoop the seeds and pulp out of the squash cavities and discard. In a small bowl, combine the brown sugar, butter, syrup, salt and pepper, to taste. Rub the squash cavities and cut sides of the squash with the butter mixture and place them on a baking sheet, cut side up. Bake in the preheated oven for about 1 hour until the squash is tender when pierced with a fork. Serve 1 half per person.

For more great recipes, check out the Food Network's Favorite Fall Foods. Our Registered Dietitians can help you determine which nutrients you need and how to best add them to your diet. To set up a consultation with one of our Registered Dietitians, please call Member Services.
SPECIAL OFFER
Offer Expires: 12/31/09
Day Pass
Free Guest Pass for a family member or friend.
Nutrition Tip
of the Month
Avoid fad diets.They are short-term, quick fixes that set many dieters up for weight loss failure. More nutrition information...
Upcoming Events
11/4     Everyday Cooking
11/9     Grocery Store Tour
11/9     Maintain Don't Gain
11/11   Veteran's Day
11/25   Close Early
11/26   Thanksgiving 
11/28   Breakfast w/Santa

View our online calendars for the most current information.
Help Your Employees Get Moving! 
 With the alarming statistics we hear each day: 90 percent of Americans are sedentary, our obesity rate is rising rapidly, and 25 percent of Americans have high blood pressure, Mettler wants to help employers encourage healthy habits within their workforce.

 Both Mettler Center and Mettler Athletic offer many local businesses corporate member rates to encourage healthy and active employees.

How healthy is your company? If you would like to explore corporate membership and are interested in an onsite presentation of ways Mettler can encourage health and fitness for you staff, please contact Lisa Mettler at the Mettler Center or by email at
lisa.mettler@mettlercenter.com.
Relieve Sinus Issues with Massage
Relieve Sinus Issues with Massage
As fellow sinus sufferers, our massage therapists decided they wanted to offer a service that could bring relief to those who experience sinus headaches, stuffy noses, and pressure in their heads.

To help you conquer sinus problems and colds, our massage therapists have come up with a wonderful massage for the face, head, neck, and shoulders that does just that.

Starting with two hot towels doused with essential eucalyptus oil draped over the face to help loosen the sinus passages.

Then our massage therapists give 15 to 20 minutes of massage with eucalyptus and lavender oils focusing on sinus pressure points and sinus drainage.

They end with cool marble stones over the eyes and cheeks to calm down the tissue and soothe the skin.

Call the Mettler Center to schedule your appointment with one of our massage therapists today.
Mettler Open House Coming Soon!
Mark your calendar for Mettler Center's upcoming Open House and tell a friend!

We'll kick off the celebration with our monthly Taste of Mettler on December 3.

In addition to our healthy appetizers and special vendors, we'll also give you a sneak peek at Mettler Center's services, offering specials for new members who join.

Our Open House runs from December 3rd-6th. Stay tuned for more details or call Member Services for more information.
Did You Know?
...Mettler Center is hosting its annual Breakfast with Santa on November 28th.

..Mark your calendars for our adjusted holiday hours over Thanksgiving, and have a great holiday.