The document is a newsletter from Anytime Fitness Renton promoting their services and healthy lifestyle tips for the holidays. It encourages members to schedule a follow-up fitness consultation and offers complimentary personal training sessions in exchange for food donations. It provides suggestions for staying active and making healthy food choices during the holidays. It also features a recipe for chia pudding and discusses the negative health effects of excess sugar consumption.

1. Have you completed your Complimentary Fitness
Consultation?
Renton
Anytime Fitness
‘Tis the 2016 holiday season!
v How will you stick to your exercise routine?
v How will you make healthy food choices,
limiting sugary sweets and high caloric
cocktail mixers?
v How will you demonstrate random acts of
kindness to family, friends, colleagues, and
even strangers?
We are now offering 30-minute Complimentary Follow-
Up Fitness Consultations for members who have
previously completed a Fitness Consultation.
Schedule your Follow-Up Consultation with Kent, Nick,
or Robin today!
D E C E M B E R 2 0 1 6
Spread Some Holiday
Cheer!
The next time you come into
the gym add to our
Inspiration Wall.
How did you show
kindness to another
person today or this
week?
How did you receive
kindness from another
person today or this week?
December Promotion!
Donate 3 cans of food to
Anytime Fitness Renton and
receive 3 Complimentary
Personal Training Sessions
with Nick or Robin.
Show your 3 cans to any AF
staff member, add them to
the box, and book your
workouts today:
It is that simple to feel good!

2. THE LOREM IPSUMS WINTER 2016
2
Exercise: It Does Not Take Much
2
What small steps can I take each day
to become more active?
ü Exercise for 10 minutes 3 times
each day.
ü Incorporate exercise into your
activities of daily living (ADLs).
For example, use the stairs instead
of the elevator, park further away at
the grocery store, and/or perform
more daily chores in a standing
position.
ü Exercise with friends and/or family.
For example, plan and commit to a
scenic hike 3 days a week or
participate in a fun Wellbeats’ group
exercise class.
Chia Pudding
6 Tbsp. Chia Seeds
3 C. Unsweetened
Vanilla Almond Milk (or
milk of choice)
1 Tsp. Vanilla Extract
1 Tsp. Cinnamon
1 Tsp. Cardamom
Optional:
1–2 Tbsp. Organic Honey
½ - 1 Scoop: Protein
Powder
½ - ¾ C. Dried Fruit
Pour milk of choice into a container
with lid. Put chia seeds, vanilla
extract, cinnamon, and cardamom
(and any optional ingredients) inside
the same container. Tightly fasten lid
on the container, and shake. Place the
container in the refrigerator for at
least two (2) hours or overnight for
best results (or a thicker consistency).
Scoop out desired amount into a
bowl, and enjoy!
Too thin? Add more chia seeds!
Too thick? Add more milk!
1
Even the smallest amount of physical
activity can have a large impact
on your health and wellbeing. According to
Miriam E. Nelson, PhD, Director of Tuft's
John Hancock Research Center on Physical
Activity, Nutrition, and Obesity Prevention,
"If you look at the health of people from
along the whole spectrum, from very
sedentary to athletes, the fitness graph isn't
a straight line. It turns out that the biggest
jump comes at the very bottom of the range.
The less active you are now, the more
benefit you get from adding even a small
amount of exercise to your life" (Health &
Nutrition Letter, Tuft's University, p. 3).

3. THE LOREM IPSUMS WINTER 2016
3
Follow the 80/20 Rule
The 80% is the clean, healthy, unprocessed, high-fiber
foods and the 20% is the “junk” food or cocktails of your
choice. For example, if you would like to have “a few”
glasses of wine with dinner select a healthy food item (eg.
baked fish and a salad with an olive oil-based dressing); or,
if you do not drink alcoholic beverages, choose a bacon
cheeseburger. Bottom line: Do not allow the 20% to
increase to 30 or 40%. Apply the 90/10 Rule if you have
strict weight loss or fitness goals.
Indulge On Your Own Terms
Eat or drink what you want – but consume less of it.
Low-calorie does not always translate into better
nutrition, so enjoy smaller portions of full-taste and full-fat
foods. Do you like dessert? Try a 3” by 3” double-fudge
brownie with a single scoop of ice cream, which is a
better selection than a ½ or an entire pan of low-fat
brownies made with applesauce.
Exercise First
It is true that you cannot out-exercise a bad diet!
However, a few extra minutes on the treadmill or a
few extra repetitions will detach some of the guilt.
Stress is horrible for the body! If you can enjoy food
and drinks in a low-guilt/low-stress environment,
you will be healthier. Exercise is one way to allow you
to enjoy holiday parties and food.
Set The Example
Will you host a holiday party? Offer healthy foods
next to traditional (unhealthier) favorites. You do not
need to be “that host” who only offers kale and
blueberries! Try placing a veggie tray next to chips and
salsa. Bottom line: Allow your guests to decide how
they will indulge, or choose their “20%.” And, maybe
set your own holiday tradition this year! Try replacing
an unhealthy food custom with a healthier alternative;
it is the people not the pie that make this time of the year
so special.

4. THE LOREM IPSUMS WINTER 2016
4
The Not So Sweet Truth About Sugar
How Much Sugar Is Too Much?
2
syrup gained weight. Researchers further
examined the greater likelihood that fructose is
absorbed in an individual’s belly than elsewhere
in the body. In 2009, researchers at the
University of California, Davis studied 32
overweight or obese middle-aged men and
women. For 10 weeks, 25 percent of the
participants’ calories were derived from
beverages sweetened with either fructose or
glucose*. They found that all participants
gained weight (approximately 3 pounds),
however only the participants who consumed
the fructose-containing beverages gained
visceral (or deep belly) fat. Furthermore, deep
belly fat is more likely to cause heart disease
and diabetes than fat just underneath the skin
(subcutaneous fat).
So now what?! What is the bottom line?
The CSPI recommends we limit fruit juices to no
more than 1 cup a day and entirely eliminate
sugar-sweetened beverages. In addition, we
need to limit added sugars, such as high-
fructose corn syrup, cane or beet sugar,
evaporated cane juice, brown rice syrup, agave
syrup, and honey. Lastly, we do not have to
worry about the naturally occurring sugar found
in fruit, milk, and plain yogurt.
The next time you are craving a sweet treat, try
eating a cup of plain Greek yogurt with a
handful of fresh blueberries instead of the
candy bar – your belly will thank you!
What other sweet but healthy treats can you
think of?
Share your ideas with Anytime Fitness Renton!
1
Have you ever wondered why you can’t seem to
banish that stubborn, unwanted belly fat? Do
you endlessly perform one abdominal exercise
after another with no visual improvement? Well,
guess what? The excess sugar in your diet might
be to blame! The popular statement “Abs are
made in the kitchen” just might be true...
Recent research examined the role added sugars
play in our health and how increased sugar
intake can contribute to obesity, diabetes, and
heart disease. In the April 2012 issue of Nutrition
Action, the Center for Science in Public Interest
(CSPI) investigated how much excess sugar
(high-fructose corn syrup and sucrose or table
sugar) average Americans consume each day.
What did the CSPI find? Typical Americans
ingest 22 to 28 teaspoons of added sugars (350
to 440 empty calories) a day! Most of these
empty calories are consumed in the form of soft
drinks, sports drinks, energy drinks, coffee
drinks, cupcakes, cookies, muffins, doughnuts,
granola bars, chocolate, ice cream, sweetened
yogurt, cereal, and candy. So, just how much
added sugar is too much? If women reduced
their sugar intake to 100 calories (6 ½
teaspoons) a day and men decreased their sugar
consumption to 150 calories (9 ½ teaspoons) a
day, both women and men would lose unwanted
belly fat and reduce their risk of disease.
In three studies, researchers randomly assigned
participants to two groups. One group consumed
beverages made with sugar or high-fructose corn
syrup and the other group ingested diet
beverages, typically made with aspartame, for 10
weeks. As predicted, the group who drank the
beverages containing sugar or high-fructose corn

5. Training Resources at Anytime Fitness Renton
In addition to brand new, state-of-the-art cardiovascular and
strength equipment, we have enthusiastic and knowledgeable
Certified Personal Trainers with different backgrounds,
experiences, and specialties. Our Certified Personal Trainers will
design a customized exercise program for each member’s unique
fitness goals, interests, and preferences.
As a member, you receive a 1-hour Complimentary
Fitness Consultation with the Certified Personal
Trainer of your choice to help you Get Started with a
30-Day Plan.
Schedule you Fitness Consult today!
Happy Holidays
from
Kent, Nick, and Robin!
Anytime Fitness
64 Rainier Avenue South, Suite D
Renton
WA 98057
(206) 395-7244 Office
RentonWA@anytimefitness.com
http://www.anytimefitness.com
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THE LOREM IPSUMS WINTER 2016