The Mettler Release
Spring Clean Your Fitness Routine

With the great weather we've been having lately, we know you must be excited for summer.

That's why we're offering you information about nutrition this month that will help you get in shape for swimsuit season. You'll learn about the different programs we have available as well as get information about how to tame your sweet tooth.

For those who've never participated in Adult Athleticism, which was a Mettler Athletic staple, we're providing the information about the intense cardio class that you may want to join.

If you're still interested in volunteering at Mettler's hydration station during the Illinois Marathon, we'd love to have you.

We're also providing information on how to prevent and recover from ankle sprains and other injuries.

Whether you're reaching fitness or nutrition goals, Mettler Center can be the place for you to achieve Whole Life Fitness. Just ask any of our staff if there are things we can do to help you be successful.
Paul Mettler
Paul Mettler, PT, DPT
Tame Your Sweet Tooth This Month
Tame Your Sweet Tooth This Month 
Whether it's the chocolate bunny in your Easter basket, jelly bean-filled eggs, or custard from Jarling's, almost all of us have a weak spot for sweet treats.

There are some ways to tame your sweet tooth without getting into too much trouble.

First, eliminate the fat-free desserts, which often have just as many (if not more) calories than their full-fat versions. We're also more likely to trick ourselves into eating more than we should because we assume the snacks are healthier.

With many treats, especially chocolate, it's important to think small but luscious. If you're craving chocolate, cut up fruit in any way that you'd like and dip it in chocolate syrup. High-quality hot chocolate or a square or two of creamy dark chocolate can be satisfying and have rich antioxidants. A few Hershey's kisses or miniature Hershey's bars can also feed your chocolate fix without derailing your diet.

If you're in the mood for creamy snacks (like puddings), see if flavored yogurt or plain yogurt with honey or fruit can work as a substitute. Small pudding cups like the ones you pack in your child's lunchbox are ideal.

If you're the ice cream type, try frozen yogurt or single-serve ice cream treats like fudgesicles, creamsicles, and ice cream bars.

Fruit can often be a great dessert choice, especially if you drizzle honey over mixed melon balls or blend bananas and strawberries, freeze into cubes, and eat it like ice cream.

The real problem with sweets is that you need to be aware of what you're eating and how often you're eating your sweet treats. Just be sure to downsize the portion to limit your calories while still treating your taste buds.

To learn more about how to make the best nutritional choices for yourself and your family, try scheduling an appointment with our registered dietitian.
Recovering From Ankle Sprains 
Ankle sprains are common injuries in athletes of all ages. Whether they occur during basketball, track, soccer, or baseball competitions, there are ways to prevent, heal, and recover.

Sprains are injuries to ligaments, the "bands" that hold joints together. Ankle sprains occur when the foot twists or turns beyond its normal range of movement, causing the ligaments to stretch too far. If the force is too strong, the ligaments may tear.

An ankle sprain can range from mild to severe and be classified as acute, chronic, or recurrent; depending on when they occur.

With acute ankle sprains, you may have pain, swelling, and an inability to put weight on the ankle. The ankle will swell and bruise immediately. It'll also be tender to the touch.

In the first 48 hours after your injury, ankle sprains are usually treated by resting and icing a slightly elevated ankle. A physical therapist may recommend crutches or a cane while the ankle heals.

As you start to recover, your physical therapist's overall goal is to help you return to your regular activities. The therapist will complete range-of-motion exercises, muscle-strengthening exercises, and body awareness and balance training. As you heal, you may receive several courses in functional and activity-specific training.

By completing functional and activity-specific training, you will correct imbalances and strengthen additional weakness. This will help you avoid risk for re-injury and keep you from experiencing persistent pain in your ankle.

If you'd like any additional information about ankle health, schedule an appointment with our physical therapist.
Offer expires: 04/30/12
Present this coupon for a 30-minute consultation with a Dietitian. 
Nutrition Tip
of the Month

Eating salads doesn't have to be boring. Pack nutrition into your day with colorful salads. Kids are also more likely to eat their vegetables by dipping them into hummus, salsa, guacamole, or other dips.

More nutrition 

Upcoming Events
4/6    Pilates Fundamentals
4/6    Kids Cook: Easter Treats
4/8    Easter
4/10  Grocery Store Tour
4/21  Kids Cook: Breakfast of
4/22  Yoga Fundamentals
4/24  UFOs: Unidentified
         Fitness Objects

4/26  Back to Basics: How to
         Cook Healthy
4/30  Grocery Store Tour
View our online calendars for the most current information.
Try Out Our Adult Athleticism Class
If you were a Mettler Athletic member, you know all about our Adult Athleticism classes.

If you've been a long-time Mettler Center member, you may want to try this class.

Adult Athleticism is a 45-minute total body workout with a focus on agility, core, balance, and overall strength.

Our trainers and coaches are sure that all aspects of the class are taught with proper mechanics.
If you have  questions, please contact member services.

Try Our Nutrition
Whether you'd like to work with a nutritionist on an individual or group basis, we have a program for you.

NutriBite is a one-time, 60-minute session with a registered dietitian. The first step is completing and submitting the Nutrition and Health History form which will be analyzed before your visit.

During the appointment our dietitian will discuss the changes needed to be made to reach your goals, provide you with healthy food sources, and offer food strategies tailored to your individual needs and lifestyle. 

For those who generally eat well but are having problems reaching their nutrition goals, Nutri-Coach offers a hands-on practical approach to changing unhealthy behaviors.

You'll learn to plan weekly menus, create grocery lists, fit exercise in to your life and most of all, find the motivation to stick with your plan. You'll work with our experienced staff to change your weekly plan for a lifestyle of better health.

If you'd rather work with our dietitians in a group, take a Grocery Store Tour and walk the aisles with a registered dietitian who will guide you through the store from produce to checkout.

At the end of this hands-on experience, you will have the tools you need to shop for nutrition success.

Each of these programs are open to members and non-members. See member services for more information, or to schedule a consultation with our registered dietitian.
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 for the April race.

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.
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