Contributing Writer: Melissa
Grattan is the owner of Make it
Fit, LLC and owner of the popular Boot Camp Challenge program of upstate New
York. She holds her Master of Science in Health Education and is an
internationally Certified Personal Trainer and Fitness Counselor through the
Aerobic and Fitness Association of America (AFAA). She is also a Certified
Primary Group Fitness Instructor through AFAA and holds her certification as
a Nutrition and Wellness Consultant. Melissa resides in Clifton Park, NY
with her Husband Matt and her two sons. For more information regarding the
services of Make It Fit, LLC and Boot Camp Challenge please visit Melissa’s
website at www.makeitfittraining.com or call (518) 366-1901
Exercise tip of
the month:
Did you make that same old resolution again that 2008 would be the
year that you get in shape once and for all? This year can be the
start of a whole new life for you! Your success depends on your
goals and expectations. The first thing that I recommend doing is
making time for exercise. What? You don’t have time???? Well,
join the club… none of us do! Whether you’re a stay-at-home mom or
work outside of the home, it is extremely challenging to meet the
demands of everyone and still have time and energy left for your
self. You need to make it a priority and figure out one hour per
day, whether it’s at 5:00 a.m. or 10 p.m., that you can devote to
exercise. Once you have picked your scheduled time, write it in pen
on your calendar and treat it like an important doctor’s
appointment. Start with 2 times per week, graduate to 3 times per
week and then ultimately 4-5x per week. Don’t expect to turn your
life and schedule upside down overnight. Do it in baby steps.
That way you will be more likely to reach your fitness goals.
Remember, the healthier your body and mind are, the better, mom,
wife, boss, co-worker and friend you are! Take the time…you deserve
it!
Nutrition tip of
the month:
Water, water, water! Take your body weight and cut it in half….that
number equals the amount of water (in ounces) you should take in per
day. For example; if you weigh 150 lbs, you should take in 75
ounces of water per day. That may mean extra visits to the bathroom
on a daily basis, but the benefits of water are worth it! Did you
know that water will keep you hydrated which can lead to much more
energy to keep up with your busy schedule? Water also flushes out
your system of toxins and makes your skin look healthy and radiant.
It will also help you increase your physical performance, help you
lose weight and reduce headaches. Get yourself a few water bottles
and keep one by your bed, one at your desk and one in the car. Sip
water throughout the day. Remember, thirst is the first sign of
dehydration. Limit your soda and juice intake and replace all of
your other drinks with “good old” water. Get your family involved
too; buy them their own water bottles and encourage them to drink
water rather than sugary juice boxes.
Grown Up Girlfriends // PO Box 122 // Burnt Hills,
NY 12027// Tel: (518) 441-1181
