The Mettler Release
Don't Let Stress Derail Your Fitness Plan

Whether you're gearing up for a graduation party or start-of-summer BBQ, the warm weather transition can be stressful.

That's why we're providing tips to make sure that you're eating well even when you're stressed out. We're also opening registration for our Kids Can Cook and Junior Chef camps.

If you're in the mood to garden this summer, we have tips to make sure that you stay healthy while working in the garden.

Working with others to achieve Whole Life Fitness is what we love doing and we're here to help you reach your weight-loss goals. If you have any questions, let us know. We're here to help.
Paul Mettler
Paul Mettler, PT, DPT
Tame Your Sweet Tooth This Month
   Avoid Gaining Weight Because of Work   
Whether you work shifts or have a job that gets more crazy as the school year draws to a close don't let it disrupt your health.

Digestive processes slow down in the evening and overnight, which is why snacking late at night or eating heavy foods then can be complicated.

To make sure that you can keep eating healthy even when you're short on time and energy, try these tips:

Pack your lunch and snacks. Pack healthy meals and snacks at home to make it easier to eat well on your shift. Include fruit, vegetables, whole grains and low-fat milk products.

Avoid sugary foods. Sugary foods like candy bars that can provide instant energy won't help you in the long run. Eventually, you'll suffer from a sugar crash.

Watch your portion sizes. If you work late and have dinner, don't have another large meal when you arrive home. Instead opt for lighter snacks during the day.

Drink water. Remember that by the time you feel thirsty you are likely already dehydrated.

Have a late afternoon pick-up. A snack with a little protein will provide sustained energy when you start to feel tired.

Cut down on caffeine. Caffeine stays in your system for up to eight hours which can make it difficult to fall asleep later.

Stay active. It's easy to skip exercise when you're stressed, but it helps. Even if you take a brisk walk at lunch or stretch at your desk, it might help you get motivated to finish up your project.

To learn more about how to make the best nutritional choices for yourself and your family, try scheduling an appointment with our registered dietitian.
Tips To Garden Safely This Summer  

Common gardening tasks, such as digging, planting, weeding, mulching and raking can cause stress and strain on muscles and joints, especially for those who are normally sedentary. Follow these tips to minimize the risk of injury:

Warm up before you begin. Take a 10-minute walk and stretch for a few minutes before you begin gardening.

Don't over do it. Be mindful of how your body feels. If you experience an aching back or neck, slow down and stretch or stop and switch to a different task.

Use a wheelbarrow to move tools and planting materials. Don't kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel use knee pads or a pillow to absorb some of the pressure.

Change positions frequently to avoid stiffness or cramping.

Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.

End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next-day soreness.


If you'd like any additional information about healthy gardening, schedule a physical therapy appointment.
Offer expires: 05/31/12
Present this coupon for a 30-minute consultation with a Dietitian. 
Nutrition Tip
of the Month

Summers can be hard to stay on track. Be sure to eat breakfast within an hour after waking up and to eat a small meal every few hours. Avoid snacking throughout the day if you tend to overeat at night. More nutrition 

Upcoming Events
5/12  Kids Cook
5/16  Friends Day
5/17  Get on the Ball
5/22  Grocery Store Tour
5/28  Memorial Day (7a-1p)
5/31  How to Bake Healthy
View our online calendars for the most current information.
Two Summer Memberships
Members may purchase a Guest Membership for household members 25 and under. This cannot be shared with anyone else. Membership entitles guest to full use of the facility and classes. Additional fee for Tot Spot.

Non-members may purchase a Temporary Membership and have access to full use of the facility and classes. However, Tot Spot is an additional charge there are no member discounts.

Both memberships are now available and expire in three months or on September 15th.
Join Our Kids Cooking Camps
Join Our Kids
Cooking Camps 
If you're looking for a great way for your kids to learn about eating and cooking healthy food this summer, check out our Kids Can Cook and our Junior Chef Camp.

During our Kids Can Cook Camp held July 17th-19th from 9am until 12:30pm, kids learn about healthy eating, prepare a nutritious kid-friendly lunch and enjoy a physical fitness activity.

Our Junior Chef Camp, held August 7th-10th from 9am until 12:30pm, is geared toward veterans of Kids Can Cook. Junior Chefs will expand upon their previously learned culinary experience.

Members and nonmembers may participate. Contact Mary Knight with any questions.

Grocery Shop
With Confidence
Shopping for healthy foods can be confusing, and we'd like to help you.

On May 22nd, join registered dietitian Melissa Smith at the Urbana Meijer store.

You'll learn how to read food labels, choose ripe fruits and vegetables and look for foods that seem healthy, but are not.

When you leave the grocery store tour, you'll have tons of information on how grocery store shopping can be an important step on your route to achieving whole life fitness.

Tours are open to members and non-members, but class sizes are limited and only held monthly.
Contact members services for more information.
Thanks Volunteers! 
Thanks to all who helped us man the hydration station at the Illinois Marathon. We love being able to contribute to the community, but wouldn't be able to do so without our wonderful members who volunteered alongside our staff. Thanks for your support.
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