The Mettler Release
    Celebrate Your Success This Year

The holidays season can be full of traps that keep you from attaining Whole Life Fitness. You're eating more and exercising less. You're likely to be feel more stressed and less balanced than you have in the past. And, if you're like many people, you're apt to feel guilty about the changes.

It doesn't have to be that way.

Setting realistic goals during the holiday season -- whether that's to work out three times a week, only keep healthy snacks in your desk drawer at work, or only attend events that are must-go-to instead of all of them -- can help you feel better about yourself immediately.

You'll also be able to finish the year feeling fortunate about how much you've accomplished on your way to achieving Whole Life Fitness.

So, pat yourself on the back. If you're a Mettler member, you're already taking the steps you need to achieve Whole Life Fitness. Spend the rest of the year reaching goals you've set, and get ready to start next year with renewed strength.

And remember, our staff is available to help you finish 2010 on a high note or set new goals for 2011.
Paul Mettler
Paul Mettler, PT, DPT
Holiday Eating Tips and Tricks
   Holiday Eating Tips and Tricks
For many, the holiday season means an almost-constant party with enough food and drinks to derail any diet; but that doesn't mean that you're destined to start the new year 10 pounds heavier.

Instead, by making conscious food choices and practicing portion control, it is possible to start the new year feeling healthy.

When planning large meals:
  • Practice portion control.
  • Choose skinless white meat turkey.
  • Load half the plate with vegetables or fruit to reduce calories.
  • Include salads and lots of vegetables in your menu.
  • Wait 20 to 30 minutes before deciding on a second helping.
When choosing desserts:
  • Select one or two items and ask for half portions.
  • Choose fruit-based desserts.
  • Skip desserts with double crusts.
When eating appetizers:
  • Choose vegetable-based options.
  • Skip high-fat cheeses.
  • Try a small sample, not one of each.
When having drinks:
  • Know your limit.
  • Have a water between each drink.
  • Socialize away from the bar that way you'll have to walk across the room to get another drink.
For more information or to schedule an appointment with our registered dietitian, call the Mettler Center.
    Is Hot Stone Massage for You?  
Hot stone massage is now being offered at the Mettler Center and may be worth checking out the next time you get a massage.

During a hot stone massage, flat basalt stones are heated to a minimum temperature of about 120 degrees. The hot stones are then placed at specific points on the back, in the palms of the hand, or between the toes. The heat warms and relaxes the muscles, allowing the therapist to apply deeper pressure. The stones' heat also improves the patient's circulation and calms the nervous system.

Throughout the session, the massage therapist will rhythmically glide the stones up and down across the patient's feet, legs, torso, arms, fingertips, chest, and shoulders.

In addition to being a great type of massage for those who are constantly chilly or have cold feet, those with back pain and aches can also benefit from it. Others who enjoy it may have osteoarthritis or arthritis pain, stress, anxiety, tension, insomnia, or depression.

To learn more about hot stone massage or schedule an appointment call the Mettler Center. You may also choose to attend the free demonstration on December 15th. A door prize of 50% off a hot stone massage will be given away. Gift certificates are available.
Offer expires: 12/31/10
$5 off
Receive $5 off your first hot stone massage.
Nutrition Tip
of the Month
Holiday dishes and treats often contain nuts, milk, and eggs -- three of the top food allergens.

If you or your child has food allergies, remind others, offer to provide treats for celebrations, or suggest holiday celebrations that don't center around food. Above all, make sure your co-workers, family members, and child's school have a detailed medical plan and everything needed to respond to a reaction.

More nutrition...

Upcoming Events
12/2    Get on the Ball
12/4    Pilates Fundamentals
12/4    Breakfast with Santa
12/6    Winter Football Power
           & Conditioning Training
12/7    Grocery Store Tour
12/14  MEL's Group
12/15  Hot Stone Intro
12/21  Holiday De-Stress Yoga
12/24  Early Close for
           Christmas Eve
12/25  Closed Christmas Day
12/31  Early Close for
           New Year's Eve

View our online calendars for the most current information.
Yoga's Health Benefits
This month, the Mettler Center is offering Holiday De-Stressing yoga, but did you know that there are multiple benefits of yoga besides stress reduction?

Although people usually assume that yoga allows for stress reduction because of its quiet, precise movements, in truth, yoga helps you relax because it draws your focus away from your day-to-day activities.

You'll also experience increased fitness as you improve your balance, flexibility, range of motion and strength. By improving your fitness in these ways, you're also less likely to get injured while completing other physical activities.

Those who practice yoga learn to manage other chronic health conditions such as cancer, depression, pain, anxiety, and insomnia. Yoga can also help reduce heart rate and blood pressure.

To learn about the types of yoga we offer, contact the Mettler Center.

Shovel Snow Safely
Shovel Snow Safely
It's that time of year again. Snow will soon blanket central Illinois, and you'll be forced to start shoveling.

Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders.To avoid injuries:

Lift smaller loads of snow. Bend your knees and lift with your legs rather than your back.
Use a shovel with a shaft that lets you keep your back straight while lifting.

Step in the direction in which you are throwing the snow to prevent the low back from twisting.

Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements.

Take frequent breaks.

If you've injured your back, schedule a physical therapy consultation at the Mettler Center or Mettler Athletic.
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