The Mettler Release
Staying on Track With Your Goals

We hope the new year is treating you well. As hype of a fresh start wanes and life's demands begin to pull you down, we want to help you overcome the inevitable obstacles to reaching your fitness goals. This month, our Registered Dietitian, Michaela Kruse, shares her secrets on establishing lasting change. Set yourself up for success by preparing in advance for the challenges ahead.


Already this year, we've experienced some great additions to our staff. We are excited for Jeff Schroder's return to Physical Therapy, after helping to establish Mettler Institute in Chicago. Additionally, I am proud to announce our Massage Therapy department has grown with the addition of Cassandra Griffith. Meet Cassandra "firsthand" with our special massage promotion below.

Paul Mettler, PT, DPT
How to Sustain Positive Change

How to Sustain Positive Change

Did you make a resolution this New Year to be healthier, lose weight, or improve your diet? Getting started on a new goal can be easy when you have the motivation of a new year, but how do we keep it up for the long term? Can you sustain positive changes and keep from falling off the wagon again and again? Below are the dietitian's tips for maintaining a healthy lifestyle.

  1. Embrace lifestyle changes, not diets.
    With lifestyle changes, you make gradual changes over time that you can live with instead of choosing fast, short-lived complete overhauls. With lifestyle changes, you don't live and die by the number on the scale. With lifestyle changes, you aren't easily thwarted by burnout, boredom, or stress. They can survive changes in your schedule or life situation.

  2. Accept that relapses are part of the change process.
    One food, one meal, one day, or one week of indiscretions does not mean you have fallen off the wagon! You should accept that ups and downs are a part of the change process, not a reason to criticize yourself and give up on your goals.

  3. Recognize plateaus are inevitable.
    It is a mathematical certainty that you will hit a plateau even when your diet changes have been consistent. Think about it...smaller people have lower calorie needs. As you lose weight, you will lower your calorie needs, thus making the weight loss also slow down. When you hit a plateau, focus on the hard task of weight maintenance. Once you have made your new diet a lifestyle change, you can make new changes to your diet to resume the weight loss again.

  4. Abandon the idea it must be difficult.
    Anything that is hard or depriving is not sustainable for the long term. Before starting a diet change, ask yourself, "Can I do this for the rest of my life?" If the answer is "no," then take a different path of change.

Stay positive, and I know you can achieve (and maintain!) great success!


To schedule a 30-minute nutrition consultation with Michaela Kruse, RD, LDN, see Member Services or call 356-6543. 

Offer expires: 2/28/15
$5 off
Any massage with new massage therapist, Cassandra G.
Limit one per customer.


Upcoming Events 
2/6    Foodie Forum

View our class schedule for the most current information.
Welcome Back,
Jeff Schroder 
After helping in the successful launch of Mettler Institute in ChicagoJeff Schroder MPT, DPT, returns to the therapy staff in Champaign. Jeff began seeing patients on February 2nd. We are thankful for Jeff in his 15 years with Mettler! 
Tasty Tuesdays

Refresh your mind before getting your sweat on! Attend Tasty Tuesdays at 9am and learn something health and wellness related that your future self will thank you for!

Feb. 10 - The Art of Self-Massage: Lower Body & Feet
Jami Taylor & Erin Elliott LMT, NCTMB
Learn at-home techniques to relieve tension and stress in the lower body and feet.

Feb. 17 - Healing Headaches
Paige Raab, DPT
Everyone has headaches, but what if headaches are a reoccurring problem in your life? What are the possible causes and what can you do to help alleviate your symptoms?

Ideas for Your Valentine

Make this the most relaxing Valentine's Day ever with a romantic, side-by-side massage with your sweetie or the gift of a massage gift card.


Couples Massage 

Feb. 14th, 10am-6pm

Feb. 15th, 2015, 2-6:30pm 

60-minute massage includes a sweet treat. Space is limited.

$150/couple. Sign up at Member Services.


Massage Gift Card

Available for purchase in any amount at Member Services. See massage offerings/pricing

New Group
Fitness Classes

Sunset Yoga
Saturdays, 8am, Andy H.

Restorative Yoga w/ Props
Mondays, 7:30pm, Mallory G.

Breathless (Cycling)
Wednesdays, 8:15am, Joy S.

Ropes Gone Wild
Mondays, 5:45am, Joy S.

Tuesdays, 5:40pm, rotating

Saturdays, 9:10pm, Peggy P.


See class schedule for details.

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