Personal Trainer Newsletters
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HealthFX America
Vol. 35 Newsletter November 2005 - for [Column #2] [Column #3]
by Mandy Sosnowski
* Make the Holidays a Healthy Family Affair
* Featured HealthMax Pro Exercise - Chest Fly
* Special Offer 10% OFF
* Featured Recipe
***Make the Holidays a Healthy Family Affair?***
With the holiday season just a few short weeks away, it is a great time to start planning not only how you
are going to stay healthy and trim during this over-indulgent time of year, but also how you are going to
help your kids do the same. Obesity is on the rise in children just as it is in adults and it is our
responsibility as parents to help them work through difficult times. I don’t want to take all the joy out of this
wonderful season by only talking about ALL THE FOOD. This time of year is fun and full of family and
traditions. So how can we blend our two goals of fun and fitness?The best thing you can do for your
entire family is plan activities that are not centered on food. Be aware of your kid’s ages and skill levels
when picking activities. Kids learn at different rates and there is a physiological order to how kids
develop. When they are babies, they learn to sit then pull up then stand then walk. That may be more
obvious, but in a similar fashion, kids can hit a stationary ball before they can hit a moving ball and can
catch a ball thrown directly at them before they can run and catch a ball. The goal is for our holiday
activities to be fun and uplifting for the whole family, so just be thoughtful when choosing. Here are some
ideas…
1. Make homemade Christmas cards. The kids will have fun and you are making something besides
cookies.
2. Have a game night rather than a movie night. People are less likely to snack when playing a game that
involves being active as opposed to just sitting watching a movie.
3. Go outside for a nightly walk or snowball fight. When it is cold, you have to move around more to keep
warm… this means more calories burned!
4. Wrap presents together. The little kids can help pick out the wrapping paper and ribbons while the
older ones can help cut and tape.
5. Shop together. It may not be as time-efficient, but it will help the kids learn about budgeting while being
thoughtful and it involves walking around!
6. Do LOTS of decking the halls. This is another very traditional holiday activity that doesn’t involve
FOOD and does involve being active…make the most of it.
7. Make homemade ornaments. They can be used as gifts or for decorating your own tree, but it is
another example of making something besides cookies.
I truly hope your holidays can be full of fun and family time not stress and fat. A good friend once told me,
“Watch your speed and feed your soul.” I think that is great advice.
***Featured HealthMax Pro Exercise***
Chest Fly
The muscles being used in this exercise are the pectorals (chest). They attach just slightly down your
arm from your armpit and fan out across your chest, meeting in the center at your sternum. The anterior
deltoids (front shoulder muscles) are also being used a bit in this exercise.
To ready the machine, choose either position for the chest fly handles and adjust the chest fly cylinders to
the desired intensity level.
Begin the exercise seated on the bench facing away from the HEALTHMAX PRO pad loosely gripping the
handles on the chest fly arms. Line your arms up so your elbows are near the level of your shoulders.
The pads should be completely open.
To complete the exercise, push inward with your elbows and forearms bringing the pads in as far as
possible then return to the starting position. Try to keep your shoulders back and your chest lifted. This
adjustment will help to keep the pecs the primary mover as opposed to the deltoids. Really squeeze your
elbows and forearms together when you get to the middle of the exercise. You should feel a hot burning
sensation across the front of your chest if you are doing this exercise properly. It is a little bit different of
a burn compared to other exercises. Good luck!
***Featured Recipe***
Harvest Pumpkin Soup
(I just love yummy soup in the fall.)
2 small sugar pumpkin (you can also use an equivalent amount of canned)
3 cups chicken stock
3/4 cup heavy whipping cream
1/4 teaspoon ground nutmeg
1/2 teaspoon ground sage
1 1/2 teaspoons salt
4 tablespoons sour cream
Preheat oven to 400 degrees F (205 degrees C). Cut pumpkins in half and scoop out seeds. Spray a
cookie sheet with non-stick cooking spray. Place pumpkins, flesh side down on the cookie sheet and roast
until soft to the touch, about 45 minutes. Remove pumpkins from oven and let cool. Once pumpkins are
cool, scrape flesh from skins into a food processor. Discard skins.
Add chicken stock to the pumpkin and puree. Pour soup into a large saucepan and bring to a simmer
over medium heat. Stir in cream, nutmeg, sage and salt. Mix well and remove from heat. Serve garnished
with a dollop of sour cream
Recipe found at http://thanksgiving.allrecipes.com/AZ/HarvestPumpkinSoup.asp
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