January BeachFIT Newsletter

BeachFIT January Newsletter!

Thank You for an AMAZING 2018!

Make 2019 Better!

With the start of a new year, there are many of you who may feel a sense of excitement, relief, eagerness, open-mindedness, positivity, or focus. If you are feeling this way, GREAT! Use this emotion to kick off your 2019 in the right direction. It may sound cliche, but start that new routine, change up your eating habits, decide you need a change and start it today.

What happens when the new year craze is over though? We all know what happens, we start something new, we're all excited and then, come February, life gets in the way, the thrill is gone and we go right back to our old habits. Right?

WRONG! If you start off this year with that kind of mindset, you ARE setting yourself up for failure. What you think shall be. If your thoughts are focused on you stopping, your actions will follow. If your emotions are tied to fear, regret, doubt or negativity, well guess what, that's where you will end up.

Make 2019 better ... if in the past you've failed to stick to a new routine, make 2019 the year you actually stay with it. If you are struggling with it, REACH OUT for support! Uh, that's why we're here :)

You are never alone. You will never be without answers. You will never completely fail. You have us. You have BeachFIT to guide you, support you, train you, and help you make 2019 YOUR YEAR.

Let's go!

We've got you covered inside and out!

Heart Rate Training

New! We are upgrading our Heart Rate System soon! Our new Myzone system is more personalized towards you and has 99.4% Accuracy along with a great new HR app to go with it. Click to learn about MYzone

Body Composition

If you haven't had a body composition analysis yet, it's time to ditch the scale and find out what really is going on. Find out your body fat percentage, lean mass, and water weight.

Movement Assesment

Our new TRX MAPS system will assess your squat in 30 seconds.(FREE) The overhead squat is used in many clinical fitness assesments and is a huge telling factor in how our bodies move.The Over Head Squat requires you to manage flexion and extension forces on their spine/torso, revealing how your bodies "behave" while also providing information on what is happening at the knees, hips, shoulders, and elbows. A body that moves better is less prone to injury and able to train better/harder. Movement is a vital sign just like heart rate, blood pressure and Body Fat percentage.

WHAT'S NEW

- Look for new classes on the BeachFIT schedule starting this month! TRX Sweat and BeachFIT Rookies have been added! New HR System -New TRX MAPS

REMINDERS

- Download the new "BeachFIT Training Oceanside" app before January 5th!

- Remember, if you unsubscribe from our emails you will not receive any updates, newsletters or other important information.

FITNESS TIP

The big thing that we don't want to see in a squat is your knee caving inside the line of your big toe. We like knee position to be in line with somewhere around the 3rd and 5th (pinky) toes. This helps to maintain a solid arch position in your foot, which can help to transfer stability to the knee.

If you're having difficulty pushing your knees out in the bottom of the squat, try to flare your feet out slightly more. This can help to reduce ankle mobility requirements and allow you to squat down in a more comfortable manner.

Keep in mind this advice is for 90% of you. There are some higher level Olymipic lifters that will purposfully allow their knees to come inwards at the bottom of their squat and seem to gain more power out of it. Remember, they're in the performance realm and not the health and fitness realm so they're going to adopt certain techniques to life more weight.

Also, some of you might have actual structural limitations in your hips or ankles that make this position impossible for you and that's totally fine as well - do the best you can and work with what you've got. If you're built this way, then having your knees be slightly in might actually be a stronger position for you and is perfectly safe. Always choose what works for you!

For the rest of us, keeping our knees in line with the 3rd-5th toes keeps our knees, feet, and ankles in a stable position and we can develop plenty of strength doing so.

CLIENT OF THE MONTH

Richard Barkan

Congrats to BeachFITer Richard Barkan for achieving CLIENT OF THE MONTH in January! He's been a member for over one year now, and recently completed his 150th training session. Not only has he increased his strength and mobility, he has continued to do what he loves ... competing in Iron-Man Triathlons and Marathons.

Congrats Richard:) Keep up the great work!

UPCOMING EVENTS

BeachFIT Holiday Party

Are you bumbed that all the holiday celebrations are over? Well there's one more party left! YAY!

Come celebrate the holidays (again), and your progress with us at our BeachFIT Holiday Party next Saturday. Enjoy great food, open bar, and good company!

Date: Saturday, January 12, 2019

Location: JJ Coopers - 124 W Park Ave, Long Beach, NY 11561

Time: 7:00pm - 10:00pm

Attire: Dress to impress!

RSVP by January 4th!

*BeachFITers only*

NEW inBODY CHALLENGE

Go beyond the scale and get ready for our post-holiday "NEW inBODY CHALLENGE"! Participate in this 6-week challenge starting January 15th and not only achieve amazing body composition results, but kick off the new year with your best self! The challenge will include cash prize winners in 3 different categories, as well as (2) InBody scans, and discounts on private training and nutrition packages to help you reach your goals! Ask for more details next time you're in!

Payments must be made by January 8th.

Sign up for our Body Composition Challenge today!

Tasting Event

Come try some delicious, nutritious, pre-made healthy Paleo meals from one of our favorite chefs Belkis Bites. Belkis Bites is about providing the highest quality meals to people who want only the best in their diet. This may be just the "easy meal prepping" you need for your InBody Challenge!

Saturday, January 12th - 9am to 1pm

NUTRITION TIP

Do you skip meals?

Not sure if you're eating enough?

Still think food only affects how our body looks and not how it functions?

Along with weight gain and loss, energy balance (aka eating the right amount of food for our bodies) affects other processes in our bodies, such as reproduction, cognitive functions, metabolic functions, and repair and regeneration.

Huh?

When you're not eating the right amount of food for YOUR body, it takes a toll on how you feel and how you operate, not just how you look.

For example, if you're trying to have a baby and you're not eating enough, the body may decide its not safe to create and not produce enough of the essential hormones needed to procreate.

Or if food intake is too low, our thinking gets foggy and our cognitive abilities are effected ... aka we get dumber when we're starved.

For our athletes and highly actives members, if you're not fueling your body with enough nutritious foods for the type of activity demanded of you, you won't be able to recover and /or refuel properly. ️‍

Lastly, when food intake goes down for too long, the body simply downshifts metabolism to adjust, aka it slows down and doesn't do what you want it to

The main focus for this month, make sure you're eating enough to support the demands placed on your body so you can operate efficiently and stay healthy long-term.

RECIPE OF THE MONTH

BALSAMIC-HERB CHICKEN
AND VEGETABLES

251 calories Total Time:30 minutes

INGREDIENTS:
Chicken:
16 ounces boneless, skinless chicken breasts, halved
1 tbsp balsamic vinegar
1/2 tbsp extra-virgin olive oil
2 cloves crushed garlic
2 teaspoons chopped basil
1 teaspoon chopped parsley
3/4 teaspoon kosher salt
Balsamic Veggies:
olive oil spray
1 large red bell pepper, cored and cut into 1-inch pieces
1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
1 cup asparagus, cut into 1-inch pieces
1 medium red onion, cut into 1-inch pieces, layers separated
1 cup cauliflower florets
2 tbsp balsamic vinegar
1 1/2 tbsp extra-virgin olive oil
1 teaspoon kosher salt
freshly ground black pepper
2 teaspoons chopped basil
1 teaspoon chopped parsley

DIRECTIONS:
Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
Marinate while you prep the vegetables, the longer the better.
In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
Spread out onto the sheet pan.Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
Serve right away.

Freezer Friendly!

Let the cooked dish cool completely.
Portion it into freezer containers and freeze for up to 3 months.
To serve, thaw in the refrigerator overnight.
Reheat in a 325°F oven until warmed through 20 minutes.

Courtesty of Skinnytaste.com

Recipe

MAKE FITNESS FUN

Join the inBody Challenge Facebook page!

Let's stay connected and motivate each other during the 6 week inBody challenge starting January 15th! Share with your fellow BeachFITers motivation, recipes and ideas about what you're doing to achieve the best results!

Want to join? First make sure you're friends with Christina on Facebook and she will add you to the group.

Start your Marketing Automation