The Mettler Release
Get Caught Up in the Holiday Spirit

Each year twinkling lights dot our neighborhoods. Children build snowmen, sleigh, and ice skate. We curl up in front of fireplaces and sip hot chocolate.

We hope you're already in the holiday spirit, but we know it's tough. Your frenzied schedule probably includes cooking meals, buying presents, traveling, or hosting large numbers of guests.

To combat the stress and tension the holidays often bring, try planning ahead. Figure out how to avoid or cope with your triggers. Too many people at the stores? Shop online. Can't stand traveling to your in-laws? Invite them over.

If you're still in a funk, renew the holiday spirit by volunteering or re-connect with a distant family member. Other mood-boosters: play Santa for a co-worker and surprise her with a small gift, listen to Christmas music, or share a holiday classic, like "Miracle on 34th Street" or "A Christmas Carol," with your family.

Happy Holidays, from our family to yours.
Paul Mettler
Paul Mettler, PT, DPT
Sneak in Exercise this Holiday Season
Sneak in Exercise this Holiday Season
The holidays are here, which means you're stringing lights, shopping, and traveling with little time to plan a trip to the gym.

If that is not enough to thwart your fitness plan, your co-workers are bringing in tasty treats, there are holiday parties to attend, and seasonal favorites like egg nog can destroy your diet.
Most Americans gain between five to seven pounds over the holidays, but you don't have to be one of them. Try these tips to avoid fighting the Battle of the Bulge come January 1.
  • Save the date. Have a pilates class on Tuesday? Go. You'll relieve some stress.

  • Sneak it in. Park far away from the mall entrance and tote your bags yourself.

  • Have alternate plans. Miss your morning workout? Stroll around your neighborhood admiring Christmas lights.

  • Work out at home. Don't have time to get to the gym? Pop in a video or break your routine into 15-minute intervals.

  • Learn to say no. If you're apt to eat and drink too much in social settings, attend fewer parties.

  • Use "downtime." If your son's scout troop is always late, go for a walk instead of stewing about the Den mother.
Most importantly, remember to set realistic goals this holiday season. Instead of beating yourself up about not losing weight between Halloween and New Year's, be proud of the progress that you've made. You're already light-years ahead of those who will resolve to lose weight this New Year's!

Attend Fitness, Travel & the Holidays, December 9th from 6-7pm, and find out how you can stay healthy during the holidays.
Get in the Mood with Feel-good Foods

The days are getting shorter, which can affect your mood. Seasonal Affective Disorder, a form of depression linked to the winter's darkness, first spikes when we change our clocks back.

There are mood-boosting foods, however, that can make you less blue. Foods that are high in omega-3 fatty acids give your brain more energy which alleviates depression. Salmon, herring, tuna, walnuts, and flaxseed are good choices.

Diets high in tryptophan will give your blues the boot, too. That's because trytophan turns into the feel-good chemical serotonin once its ingested. Try mung beans, lobster, turkey, asparagus, sunflower seeds, cottage cheese, pineapple, tofu, spinach, and bananas. 

To incorporate these mood-boosting foods into your meal plans, try these quick solutions.

At breakfast:
Kinda blue? Add bananas to your cereal.
Seriously down? Toss pineapple in your cottage cheese.

At lunch:
Kinda blue? Try a tuna sandwich. Sub your lettuce for spinach.
Seriously down? Make a spinach salad. Top with sunflower seeds, walnuts, and flaxseed.

At dinner:
Kinda blue? Eat a tofu-based stir-fry.   
Seriously down? Start with salmon. Serve asparagus on the side. 
Offer Expires: 1/31/09
Day Pass
Free Guest Pass for a family member or friend.
Nutrition Tip
of the Month
A glass of nearly any orange juice will supply at least the daily RDA for vitamin C. Try it in the morning, or as a snack throughout the day. More nutrition...

Upcoming Events
12/4      Qi-Gong
12/4      Mettler Open House
12/5      Mettler Open House
12/6      Mettler Open House
12/6      High School Catchers'
12/6      Jr. High Baseball
             Hitting League
12/7      Mettler Open House
12/9      Fitness, Travel, & the
12/11    Everyday Cooking
12/15    Pilates Fundamentals
12/20    Breakfast with Santa
12/24    Closed Early
12/25    Closed
12/31    Closed Early
1/5        Mettler's Biggest 
1/5        Pre-season Baseball
1/5        Pre-season Softball
1/6        Golf Instruction and    
View our online calendars for the most current information.
Stay Safe While Decorating
Stay Safe While Decorating

Hanging outdoor lights can be difficult. Leaning too far in one direction or the other can lead to nasty spills and soreness  or worse. Try these tips to stay safe while you get in the spirit:

Check your equipment for safety and stability. When you place your ladder against the house, check for stability before you climb. 

Use a tool belt or apron with pockets to store all your supplies (clips, hooks, etc.) while working. Work only at arms length.

Check for frayed or damaged wires. Also, ensure all lights and extension cords are approved for outdoor use. 

Always use holders or hooks for lights and secure them first, then string your lights. By using this systematic method, you'll be less likely to juggle everything.

If you've finished decorating and are still feeling it, schedule a consult with a Mettler Center or Mettler Athletic physical or massage therapist, depending on your pain or injury.
Special Holiday Offers

Three limited-time offers make great stocking stuffers.

The 12 Days of Fitness Punch Card will grant any friends and family members you have visiting over the holidays access to either Mettler Athletic or Mettler Center. What more affordable way for them to join you at the gym? The card, available now through the New Year, is $30.

Personal Best Express lets you sample personal training with 30-minute sessions. This package includes four 30-minute training sessions at $100. (Limit one package per person.)

The Facility Punch Card is perfect for the busy traveler who doesn't want to commit to the gym or someone thinking about attending Mettler. This punch card is $90 and is good for 15 visits. The card is valid for up to a year after purchase.

Meeting Your Needs
You've expressed concerns about our policies, and we listened. Beginning December 1, upgrade to a Fitness Plus membership for only $40. This one-time fee gives you access to both Mettler locations for the life of your membership.

We will also be changing our Temporary Leave Policy.
Please see member services for more information.