Ward off Holiday Weight Gain!

My colleague and friend, Casey Marshek, is a trainer out in Colorado. We have a lot of the same beliefs, and she is passionate about helping her clients too! We often share training ideas, healthy food options, and ideas to inspire our clients. I asked her to be a guest on this week’s newsletter. I think you will find these tips extremely helpful to help keep you fit during these next few weeks! If you
know anyone in the Denver area, I highly recommend Casey as a great personal trainer! Here’s a link to her site: http://caseymarshekpersonaltraining.blogspot.com/

Here are her tips:

Over the years I have heard friends, family, and clients say that after the holiday’s they feel sluggish, bloated, and exhausted. This is no surprise. During the holidays we travel, go without sleep, and over indulge on high fat, high calorie foods.

I am hoping my friends and loved one’s can avoid this unpleasant feeling post-holiday season by following some nutrition and fitness tips that make surviving the holidays EASY.


1) Keep a food journal. It will help you make sure you are eating a balanced diet, and keep you from over indulging on sweets.

2) Don’t skip breakfast. It will energize you for your day and keep you from over indulging at lunch.

3) If you live with people who like to indulge. Purchase or bake things that they like and you do not.

4) Portion control isn’t about measuring or calorie counting. It’s about skipping pasta if you indulged in the bread basket.

5) If you are not hungry enough for a fruit or vegetable. You are not hungry.

6) Cut sodium and carbonation. Carbonation can bloat your stomach, making it appear distended for hours. Sodium causes you to retain fluids.

7) When at a holiday party eat off a cocktail napkin instead of a dinner plate to control your portion sizes.

8) Cut out unnecessary beverages that contain calories. (lemonade, latte, juice, wine)

9) Pack snacks in single serving containers to hold yourself to one serving.

10) Keep fruits and vegetables at work for snacks, so that you avoid the vending machine.


1) Remember that eating is not a hobby

2) Rest no more than 30 seconds between exercises and it will dramatically increase your calorie burn.

3) When craving something distract yourself for 20 minutes: ride a bike, do some yoga, go for a walk, call a friend. If you still want it, then indulge.

4) When doing a cardio workout add interval bursts to increase your calorie burn and keep your brain engaged.

5) Start your day with fitness and use the endorphin release instead of that high calorie latte for engergy.

6) Holiday season is busy. If you don’t have 30-40 minutes in a row for a workout then sneak 10 minute in the morning, 10 minutes after work, walk to the store, and take the stairs. Every little bit adds up!

Colleen Riddle, ACE Certified Personal Trainer
AFPA Certified Pre/Post Natal Exercise Specialist

Core Strengthener

Life Shotz Raving Fans
Do you know any tennis lovers? Check out our newest Life Shotz Team member! He has an impressive background and Life Shotz has made such a huge impact on his game, he wants to share it with others!

Tony Dawson: Tennis Professional

I am a former tennis touring professional and have been competing again in the past few years both Nationally and Internationally in Senior Tennis events. Over these years I have tried several products that would give me the stamina to last long matches and competitive matches over several days. 30 days ago, I used Life Shotz as a trial and I am amazed at the results that occurred in a very short period of time. Recently, I played two long matches in the same day and after playing 5 hours in the Texas heat, found I had the same amount of energy at the end of the event as I had in the beginning.

Additionally I would normally be extremely stiff and sore for a number of days and I am happy to report that the soreness was gone after two days … I am now convinced that Life Shotz was the difference and will continue to use it as I head into a busy tennis season. Thank you for exposing me to this new miracle and I look forward to continued improvements in my overall fitness!

About Tony Dawson:
Represents the 2012 U.S. Senior World Team competing in Croatia.
Represented the U.S. in the World Cup in Antayla, Turkey and won the “World Team Title” in 2011
Played in the ATP tour from 1974-1977
Played at Wimbledon and Australian Open
Played tennis for Oklahoma City University from 19070-73
Won Senior’s Grass Court title, and Hard Court Title
Top 10 final ranking in boys 18U in 1968
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