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"When you pray, move your feet." -African Proverb |
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Turkey on the mind... Gearing up for Thanksgiving requires more than just planning recipes and defrosting large birds... it's more important now more than ever to get yourself into top shape- so that you can fully savor and experience this holiday with the typical indulgent fervor as is expected! Exercise and burn those calories now... then guiltlessly treat yourselves to something delicious! Exercise, feel good, and be thankful for your health...
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Fear/Stress and Health Food is an important part of many holidays, celebrations, family and cultural traditions. In fact, special occasions often center around food. As a result, many people gain a little (or a lot of) weight between Thanksgiving and the New Year. What's to blame? Perhaps it's all the tempting treats available during the holiday season or the pressure from family, friends, and co-workers to overeat. Maybe it's the increased emotional eating (whether it be from holiday stress or holiday joy) or the extreme laxity with eating and physical activity regimens in anticipation for the strict "new diet and exercise plan" you're going to start January 1st. Regardless of the reasons, it is not necessary to avoid holiday festivities in an attempt to maintain your weight. Consider these 8 tips for fully enjoying the holiday season without gaining weight! 1. Focus on weight maintenance vs. weight loss. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don't set yourself up for failure by making unrealistic goals for yourself. 2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge- type eating over the holidays ("after all, if I'm never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!") Besides, restrictive diets don't work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely. 3. Be physically active every day. Often, students' busy holiday schedules (or lack of structured schedules) bump them off their exercise routines. Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating. 4. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go 5. Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body's physical hunger simply because food is there and eating is a "social thing." To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly--enjoying and savoring every tasty bite. Then, when you're done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating. 6. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family. 7. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well. 8. Enjoy good friends and family. Although food can be a big part of the season, it doesn't have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It's OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about. Excerpt from UCLA Health Article by Sheri Barke, MPH, RD (link unavailable) |
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NEW CLASS: BROADWAY IN L.A.! Who says Broadway isn't in L.A.? Mondays at 8:30 PM- Starts 11/26- FREE FIRST CLASS! Leslie Geldbach has traveled the world dancing, singing and choreographing. She was a part of Michael Jackson's big hit musical Sisterella that premiered at the Pasadena Playhouse. With such success it was taken to over seas for a European Tour. She has worked with many artists like Reba McEntire, Jim Carrey, Andy Dick, and Alex Borstein from the Family Guy! She teaches at the Performing Arts Center in Van Nuys, Encore Dance studio in Glendora and at a Charter School in Downtown L.A. for fifth graders. And now she is about to take a new adventure at HeartBeat House to share musical theatre with all of you. Come and Play!!!! |
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Community Dance Class $7 Are you spending too much on the holidays to have extra money to dance? Starting the last week of November through December, we will be offering a half-off dance class that will be featured and listed as the Community Dance Class of that week. So, don't stop dancing, working out, and having fun because of money- come take our Community Dance Class for only $7! Saturday 12/1 at 1:00 PM: Veena's Bollywood Dance class will be half off- yes, that is only $7 to take this class on this day. You are welcome to use your class passes, however, paying only $7 is such a better deal! Save your money and dance with Veena - especially if you've never danced with her before- you are in for a treat! The week of 12/3: Contemporary Ballet (Wed. 6:30 PM)! |
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Post-Thanksgiving Yoga Detox Exactly what you need- after over-eating, over-drinking, over-ingesting, with turkey and pie still in your system, and who knows about else (!), come to a yoga workshop that will help you cleanse and detox from a very over-indulgent holiday ! Join Kumbi in a special 2 hour cleansing, detoxifying, rejeuvenating, and clearing vinyasa flow class that will leave you feeling brand new again! The studio is closed but will be open for the workshop on: Friday 11/23 from 10:30 AM- 12:30 PM. $10 Suggested Donation |
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Schedule Updates FREE CLASS: COMMUNITY DANCE CLASS ONLY $7 Bollywood Dance with Veena on Sat. 12/1 at 1:00 PM. NEW CLASSES: ZUMBA with JP on Tuesdays at 6:30 PM Cardio Soul with Jolieba on Sundays at 2:00 PM Cardio Latina with Jennie on Mondays at 7:30 PM SUBSTITUTES: Community Night Yoga on Wed. 11/21 at 8:30 PM will be subbed by LeTania! Cardio Latina on Monday 11/26 at 7:30 PM will be taught by Ashley. CANCELLATION HOLIDAY CLOSING DATES: We will be closed for the Winter Holidays from Sun. 12/23 through Wed. 1/2. Reopen on Thur. 1/3. SPECIAL WORKSHOP |
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Volunteer Program Want to dance.... but low on funds? Come help us out at Heartbeat House in exchange for FREE dance classes. Every 4 hours you work, you will receive a 4 class card. Email us with your availability! |
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Promotions New Student Promotion: Birthday Promotion: Referral Program: |
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Dance Event Rosanna Gamson's dance-theatre works provoke and challenge audiences with densely layered imagery and postmodern choreographic choices. In her latest full-evening work, Ravish, Gamson explores the ironic dichotomy between the Brontë sisters' massive, romantic literary output and their extreme personal isolation. Continuing her probing of the intersection between dance and video arts, Gamson has teamed up with Dr. Flavia Sparacino - inventor of interactive, sensor-activated visual effects - allowing for the interplay between people, physical objects, digital videos, sound, and light. Thur Nov 15 - Sun Nov 18 (Thur-Sat: 8pm / Sun: 3pm)
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CONTEMPORARY CORNER Aphex Twin Every week Jasmine features a cool new indie band in her Contempoary Ballet class. This week is APHEX TWINS: "just as i thought halloween was over, some sort of gothic dark-haired crow-angel crept back into my head. she told me stories of wooden meadows, leather gardens and laughing teacups. as we transition into a time of thanks, evils spirits who got a taste of the living world for only one night may reconsider their departure. this wednesday night come dance in darkness, call in the priests and revel in the indomitable beats of aphex twin. as a grandfather of electronic music and a man who will NEVER perform in LA, it is our turn to honor his mastery with movement. so come dance as we celebrate absence, silence and shadows. " -jasmine Contemporary Ballet on Wednesdays at 6:30 PM |
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