The Mettler Release
    Avoid Holiday Stress with Fitness!

The holiday season is upon us. And, while the holidays are full of merriment, they can also be stressful.

You'll have parties to attend, shopping to get done, and more than enough activities to keep you busy. The combination of extra food and less time can ruin any fitness and diet plan.

At Mettler, we believe that making your health a priority is essential to remaining calm during the holidays. That's why this newsletter is full of tips to keep your weight under control, care for your kids without doing damage to your back, and make shopping for gifts easier.
We can't combat the stress for you, but by helping you in your commitment to Whole Life Fitness, we hope you'll have the tools you need to enjoy the holidays.
Have a Happy Holiday Season! 
Paul Mettler
Paul Mettler, PT, DPT
Avoid Holiday Weight Gain With Our Tips
    Avoid Holiday Weight Gain With Our Tips!
Though many Americans spend the weeks leading up to the holidays dieting to stave off seasonal weight gain, the holidays are now upon us.
This means we'll be spending more time traveling, shopping, and spending time with friends. Unfortunately, we're also setting ourselves up for party food, cocktail hours, and less exercisemeaning holiday weight gain is right around the corner, too.

How can you get through the holidays without packing on pounds? Try these weight-loss tips:
Focus on talking more to party guests. The more people you meet, the less you'll eat.

Get moving. If there's music playing, sway to the beat. Otherwise, volunteer to help the hostess clear plates and other items. Small activities can keep you quite busy and burning calories.

Avoid hanging around the buffet table or bar. You're less likely to reach for another high-fat appetizer or calorie-laden drink.

Stick to high-protein foods, fruit and veggies. Choose turkey, sliced meats, fresh fruit, and raw veggies if you end up near the long table.

Eat before you go out. Fruit and low-fat cottage cheese, yogurt, or a low-cal protein shake will keep you from getting too hungry.

Volunteer to be the designated driver. You'll avoid calorie-filled alcoholic beverages.

Drink club soda with lime for most of the night and have a drinkif you mustbefore you go home to reward yourself for your good behavior.

Use a small plate when serving yourself. You'll avoid piling on too many desserts and other fat-filled items.

If you need more ideas on how to keep your diet from derailing over the holidays, contact Member Services to schedule an appointment with a Registered Dietitian.
    Stay Safe When You're Caring for Kids
Although spending time with the kids is great, there's a good chance you'll end up sore if you're not used to the heavy lifting.

Here are our tips to keep you safe when you're caring for little ones:
To lift your child from the floor, lower yourself onto one knee. Once on the floor, grasp your child with both arms and hold him or her close to your body. Tighten your stomach muscles, push with your legs, and slowly return to the standing position.
To carry or hold a child, always hold him or her close to your body and balanced in the center of your body. When using a child carrier, keep your back straight and your shoulders back to avoid straining your back and neck.
To pick up toys from the floor, keep your head and back straight. Bend at your waist, and extend one leg off the floor straight behind you.
To lift your child out of the crib, keep you feet shoulder-width apart, knees slightly bent. Arch your low back, and, while keeping your head up, bend at your hips. With both arms, grasp your child and hold him or her close to your chest. Straighten your hips so you are in an upright position, and then extend your knees to return to a full stand.

If you've injured your back in the past, our physical therapists can help. Call Member services to schedule your free consultation at Mettler Center or Mettler Athetlic.
Offer Expires: 1/31/10
Day Pass
Free Guest Pass for a family member or friend.
Nutrition Tip
of the Month
Start a food diary to record what you've eaten. Grab a pedometer to track the number of steps you take daily, too. More nutrition information...
Upcoming Events
12/3     Taste of Holidays
12/12   Speed And Agility
12/19   Baseball Coaches'
12/24   Christmas Eve
12/25   Christmas Day
1/1       MC Open House
1/4-1/9 MA Open House
1/4       Pre-Season Baseball 1/4       Pre-Season Softball   1/4       Yoga at MA
1/5       Football Power

View our online calendars for the most current information.
Invite Your Friends
to Check Us Out!
If you have friends who are looking for a great gym, they have two upcoming opportunities to visit Mettler.

We're hosting Taste of Holidays...Mettler Style, on December 3rd. You and your friends are invited to relax and enjoy healthy drinks and Indian food. You'll meet local health and fitness gurus, too. Our Open House, which is from Dec. 3-6, lets guests try the facility.

Anyone interested will also be able to try out Mettler's facilities during our New Year's Day Open House.
Give the Gift of Health This Season
Give the Gift of
Health This Season
If you're looking for gifts for your loved ones this holiday season,we have you covered.

There's a new line of improved Mettler apparel from Body 'n Sole Sports available at Member Services.

We also have gift cards for massage therapy or any of our wellness services.

Our gift baskets are available for various occasions and special people ranging from our Teacher's Pet gift basket ($15) to the Art of Relaxation basket ($75).

Contact Member Services for more information about any Mettler gifts for your family and friends.
Did You Know?
...Mettler will be closed on Christmas Day and close early on Christmas Eve, New Year's Eve, and New Year's Day. Call Member Services for more information. 

...Our group fitness schedule is changing for the holidays. Our last class on Christmas Eve will be PACE class at 10:30am.  Watch for a limited GE schedule on New Year's.

...Mettler's 12 Days of Fitness Punch Card will be available again for members to purchase. Punch cards allow members and their relatives to work out together for just $30.

...Pre-Season Baseball and Softball are starting at Mettler Athletic in January!

...Football Power Training begins January 5. This progressive, eight-week program adds agility, durability, power, and speed to your game. For more information or to sign up, contact Mettler Athletic's Member Services.

...MA's Baseball Coaches' Clinic on December 19 will help coaches teach baseball fundamentals including pitching, catching, and hitting.

...the Next Level Speed & Agility Symposium, held on December 12, brings together coaches to teach cutting edge training methods. Included are seminars on speed, agility, and injury prevention.