Happy New Year!

By: Katie Stumbo B.S. Biology with a focus in Pre-PT, CPT, and PES
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It's never too late to start today! As we run fearlessly into 2019 don't forget to take a moment to evaluate your goals and not let another year go by without achieving them. That goes for all areas of life, work, family, health, wealth and wellness. Reach for excellence in all that you do and you will find success. Check out these great new events at GCF! Every 4th Tuesday of the month I will be offering free 30 minute PNF sessions to all veterans from 8:00 am- 11:00 am ! Call or text to schedule a PNF for your favorite veteran. Free Saturday morning boot camp, January 26th. Come get your sweat on, have some fun and bring a friend for a chance to win a free month of classes! See Below for more details Healthy Happy hour February 1st - 5:00 pm - 7:00 pm at Go Conquer Fitness. Check out the Facebook invite for more details as they are released!
5 simple but crucial tips for staying on track after January 1st 1. Cut out sugar immediately! Sugar is an inflammatory. So if you have anything like gout, arthritis, sore/tender joints, MS, fibromyalgia, or cardiac disease it will make all these conditions worse. Sugar is also an immune suppressor. It drops your immunity and leaves your vulnerable to cold, flu or whatever bug is being passed around at the moment. For adults sugar spikes blood glucose levels which signal your body to store as much weight as possible. When your blood sugar drops and you feel that drag in energy your body will start to crave more sugar and simple starchy foods which just leads to another insulin spike and and nasty cycle continues. If you have been eating a ton of sugar expect " withdrawal symptoms" like crankiness, mood swings, fatigue, sweating, and possibly headaches. These symptoms will last roughly 3 days, depending on how high your sugar consumption was. 2. Increase veggie consumption In a perfect world 70% of your diet would be plants. Vegetables provide not only healthy vitamins, minerals and the perfect amount of fiber, they also have been shown to fight and prevent diseases such as heart disease, diabetes, and high blood pressure. 3. Get physical If it’s been more than 3 weeks since you were regular with your workouts make sure you start slow. If you injure yourself in your first week back it could be months before you are able to lose your holiday weight. Studies also show that the longer you wait after the holidays to get the weight off the longer it will take to get it off once you do restart a workout routine. 4. Build a support team to help you with your goals If your friends, family and/ or coworkers know what your goals are, it's harder to rationalize skipping your workouts or to continue to consume large amounts of junk food. 5. Invest in a good pair of athletic shoes to keep your joints healthy If you have to decide to spend a little extra money in only one area it NEEDS to be your shoes. Like anything else a strong foundation is the start of any great company, building and your weight loss success.

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