Babes on the Run
eNewsletter: December 2007

You are receiving this email because the email address [email address suppressed] was subscribed to our email list.
Having trouble reading this email? View it on our website.

In this issue

	Merry Christmas
	Christmas Workout
	Eating Tips
	Letter to Santa
	What's in a Drink
	Calorie Saving Tips

If you know someone who may be interested in receiving this newsletter, you can easily forward up to five copies at once.

Merry Christmas everyone!

Can you believe it’s that time of year again?

Babes on the Run takes a break from Monday 24th December 2007 till Wednesday 2 January 2008 except for Mandurah and Rockingham who will have Jo back fresh back from holidays on Monday 7th January. You need to email us if you are going away and we need to suspend your account – anything financial needs to be in writing: info@babesontherun.com.au.

Thanks to everyone who came down to the Christmas picnic – it was so great to meet you all and catch up with those of you we haven’t seen for a while. I can’t believe how wonderful you are all looking!  And thanks to all the gorgeous partners who made it down too – what a great bunch of guys – we have some very lucky ladies.

Another congratulations to Amy Walker, winner of the Babes Pram-Fit Challenge and Jocelyn Cameron, winner of the Babe Squad Challenge.  It was so hard to hear on the day but these ladies gave 110% during the challenge and really got the results to prove it!

As a photographer, I make a great trainer so any photos you may have that you wouldn’t mind sharing, would be greatly appreciated.

Our super motivated South Perth Babe Squad – they meet every other week day that the group isn’t on and take turns training one another – these ladies have all had great results – and they deserve it!

We have ALL worked very hard this year for some great results so, to keep us all motivated, we have put together a few tips to help get through the silly season unscathed. Keep in mind, the average person can put on 500g this time of year!!

We have also done up a workout at home for your reference – get together with the other gals from your class who aren’t going away and do a workout or two!

All I want for Christmas ….

Christmas Workout

Monday - Cardio - Walk / Run

Tuesday - Resistance Band

Wednesday - Cardio - Jog

Thursday - Resistance Training

Friday - Cardio - Walk / Run

Saturday - Resistance Training

Sunday - Cardio - Walk

Eating Tips

1. Keep your diary going!  Writing down what you eat and drink will keep you aware of what you are actually taking in. Those of you who keep your food diaries going are more likely NOT to gain weight over Christmas!
2. Stay focused on the long term plan.  Make the decision that your health and your body are worth the time and effort you’ve committed to your goals. It’s not forever, only a few hours per week. And intensify your efforts when you do work out over the holidays – I promise, it’ll be worth it.
3. Be consistent. State your intentions, look at them everyday and stay focused on the positives.
4. Make time for a good, balanced breakfast. Get your metabolism revved for the day
5. Try tea – it has almost 0 calories (without milk and sugar) and is packed full of antioxidants.
6. Bulk up – pick the high fibre options – they take longer to eat, are more filling and are absorbed more slowly by your body meaning you stay full for longer
7. Change your mind-set. If you have a bad meal, you haven’t blown it.  It doesn’t prove you aren’t going to succeed. You made a choice and next meal you can make another, healthier choice and stay on track.  Health and fitness isn’t an ALL OR NOTHING proposition so give yourself a break!
8. Eat carbs – fruits and vegetables are vital as are whole grains for our bodies.  Keep your body moving and energy levels up by the choosing low-fat, whole grain items from the foods available.

Remember:
Protein / Carbs:      4 calories per gram (but protein is more dense)
Fats:                      9 calories per gram
Alcohol:                 8 calories per gram 

Santa’s got everyone’s attention!

 

Letter to Santa

Dear Santa,

I've been a good mum all year. I've fed, cleaned and cuddled my children on demand, visited the doctor's office more than my doctor, sold sixty-two cases of choc.bars to raise money to plant a shade tree on the school playground. I was hoping you could spread my list out over several Christmases, since I had to write this letter with my son's red crayon, on the back of a receipt in the laundry room between cycles, and who knows when I'll find anymore free time in the next 18 years.

Here are my Christmas wishes:

I'd like a pair of legs that don't ache (in any colour, except purple, which I already have) and arms that don't hurt or flap in the breeze; but are strong enough to pull my screaming child out of the lolly aisle in the grocery store.

I'd also like a waist, since I lost mine somewhere in the seventh month of my last pregnancy.

If you're hauling big ticket items this year I'd like fingerprint resistant windows and a radio that only plays adult music; a television that doesn't broadcast any programs containing talking animals; and a refrigerator with a secret compartment behind the crisper where I can hide to talk on the phone.

On the practical side, I could use a talking doll that says, "Yes, Mummy" to boost my parental confidence, along with two kids who don't fight and three pairs of jeans that will zip all the way up without the use of power tools.

I could also use a recording of Tibetan monks chanting "Don't eat in the living room" and "Take your hands off your brother," because my voice seems to be just out of my children's hearing range and can only be heard by the dog.

If it's too late to find any of these products, I'd settle for enough time to brush my teeth and comb my hair in the same morning, or the luxury of eating food warmer than room temperature without it being served in a Styrofoam container.

If you don't mind, I could also use a few Christmas miracles to brighten the holiday season. Would it be too much trouble to declare tomato sauce a vegetable? It will clear my conscience immensely. It would be helpful if you could coerce my children to help around the house without demanding payment as if they were the bosses of an organized crime family.

Well, Santa, the buzzer on the dryer is ringing and my son saw my feet under the laundry room door. I think he wants his crayon back. Have a safe trip and remember to leave your wet boots by the door and come in and dry off so you don't catch cold.

Help yourself to cookies on the table but don't eat too many or leave crumbs on the carpet.

Yours Always,
A MUM!

P.S. One more thing...you can cancel all my requests if you can keep my children happy, healthy and always believing.

*Santa has asked that this gets passed on to all the mummies you know*

What’s in a drink?

Keep in mind, these are just to burn off what you have drunk!!

Calorie saving tips

• Eat meats trimmed of fat and skin – you can halve your fat intake simply by not having the skin of roast chook!!

• Eat organic or free range poultry – again, these meats are far less fatty than farmed meats (up to 50% less).

• Steer clear of mayonnaise – it’s just oil really! Have a bit of olive oil if you need but mayonnaise is a waste of calories.

• Have desserts without extras like cream or icecream!  Pick fresh fruit options where you can – cherries, mangoes, watermelons, peaches, nectarines….

• Eat before you go out to parties – this also helps you make healthier food choices when you are out because you aren’t so hungry!

• Stay away from the pastries – no good shall come of them – they are loaded with fats and you’ll feel gluggy really quickly.

Overall, have a wonderful time – these are just guidelines to keep you enjoying your fitness and weightloss and help you stay on track. This time of year can be loaded with stresses and hidden dangers for those of us trying to stay trim, taught and terrific. 

It’s better to walk into the room prepared and knowing what’s going on rather than trying to fix it in the new year.  We’ll be here to help you though, no matter what!

From the bottom of our hearts, we thank you for an inspiring and eye-opening year!  You have welcomed us into your lives and we feel the richer for it.  We are all so lucky to be working in a job that enables us to connect with amazing women and families in a such a positive and exciting way!

All our love to you and your families for Christmas!

Justine, Laura, Jo, Stacey and Kelli