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How did you fare after the big snow of December 2010?  If you’re feeling sore and achy after shoveling, sledding or just wading through drifts, use that sensation as a wake-up call says Jane Nielsen, general manager at APOGEE Bedford Hills.  “You might not be as strong as you thought you were—maybe it’s time to change your workout,” she says.

She’s there to help: Jane and the staff at APOGEE Bedford Hills are offering free 15-minute private stretching sessions to all APOGEE members. They’ll help you safely and gently stretch aching muscles to ease soreness. Then, you should address your weaknesses so you’re ready for the next big storm.

Where you’re aching is a key to the kind of training your body needs, says Jane.

Sore lower back? Basic Pilates moves on the Reformer will strengthen your Powerhouse, the core and back muscles that you probably strained while lifting and throwing the snow.

Sore legs? Lunges and squats will build strength in the quads and hamstrings to make pushing and lifting even the biggest shovel easier.

Sore shoulders? Try shoulder press and rows to strengthen your back and arms so you can throw snow with ease.

Huffing and puffing? If you’re out of breath, you need cardiovascular fitness. Try an intense interval training class or use one of the new treadmills, increasing the incline to challenge yourself.

Call  now (914-244-1606)  to schedule your free 15-minute stretch at APOGEE Bedford Hills—the staff is offering the sessions from now through 9:00pm Wednesday, January 5. Or, consider private training at APOGEE Bedford Hills or APOGEE White Plains.

One pound: That’s how much weight is gained, on average, between Thanksgiving and New Year’s Day. Unfortunately, that’s also how much weight most people gain each year. So unless your goals is to be ten pounds heavier in ten years, start planning now to avoid the annual expansion.

Our plan: Make small adjustments to counter the extra calories that come your way during these busy, festive weeks.

Add one workout: Add one 45-minute exercise session a week from today until January 3. Write it down or make the appointments now—whether it’s signing up for a class or private training or making no-fail dates for walks or runs with friends. Recent research shows that exercising before breakfast might be most effective at countering weight gain. Bonus: You’ll fall asleep faster and sleep more deeply when you exercise.

Cut out added sugar and added fat in your daily diet. Choose unsweetened yogurt; pass on chips, crackers, cookies and sweetened drinks. You can include foods that contain fat naturally—raw nuts, avocados, olives; they are healthful and satisfying. Also choose lean protein such as fish, white meat chicken or turkey, low-fat dairy, tofu and beans. By adjusting your daily diet in this way, you make room for special holiday treats.

Plan for pleasure: If there’s a favorite holiday meal or drink that you look forward to each year, plan ahead for portion control. Whatever treat you choose eat it consciously, enjoying and tasting every morsel,  connecting to the pleasure of it. You will likely feel more satisfied and eat less when you plan and give yourself permission to enjoy a well chosen treat.

Add one session of calm each day: Choose from our simple breath meditation, sun breath or restorative pose. This will reduce the amount of cortisol and adrenaline circulating in your body; both of those stress hormones interfere with normal metabolism and result in increased levels of stored fat.

Include a  fresh fruit or vegetable with every meal: Fresh fruits and vegetables are bulky, fiber- and moisture-filled and satisfying. They‘re also packed with antioxidants that aid your body’s metabolism. Have frozen berries ready to add to cereal or yogurt at breakfast. Carry cut-up veggies or a piece of fruit with you. Apples, pears, clementines and oranges are easy; prepare a bag of cut-up carrots, celery or plan for salad or extra veggies at the salad bar.

• Find out about fitness classes and private training.

• Interested in learning more about how food choices affect metabolism, energy and health? Gain knowledge and know-how in Nourish Basics.

• Lighten up in January: Our 21-Day Detox provides the nutrients and dietary guidelines you need to jumpstart a new, clean you.

Whether you’re up to your ears with shopping, working, visiting or hosting, you’ll enjoy this season more if you’re relaxed and aware. It’s easy to get caught up in the busy-ness, become stressed and miss the fun.

Give yourself a relaxing break with this Sun Breath exercise.  This simple move will work for you in multiple ways: You’ll increase your circulation, bringing in energizing oxygen and releasing deadening carbon dioxide; you’ll also activate your parasympathetic nervous system, releasing neurotransmitters that create feelings of calm and also lowering your blood pressure, your breath rate, even allowing more blood to flow to your digestive system. Plus, Sun Breath can help release shoulder and neck tension, no matter if you’re tense from highway miles, airplane delays, shopping, social obligations or, well, you have your own list!

Your prescription: Eight to ten repetitions, timed as follows: Upon awakening, before bed; before shopping, after shopping; before a party; during holiday baking; anytime you need a break.

Sun Breath
Begin standing, arms down by your sides. Take a few breaths to center yourself.  Feel yourself standing on the floor; notice your body.  As you inhale lengthen the spine and as you exhale relax your shoulders down your back.  After a few centering breaths, exhale then raise your arms directly out to your side and then up overhead as you inhale. When your fingertips touch, join the palms over your head and turn your gaze to look upwards.  Relax the shoulders and pause to hold the breath in.  As you exhale, slowly lower your hands to your sides, coordinating the full release of the exhalation with the contact of arms to your sides.  Repeat again with the inhalation, arms moving upward, creating a flow of breath and movement. Allow your awareness to be absorbed by the sound of your breath and the movement of your arms. Experiment with moving at half the speed. Notice your feet on the floor connecting to the earth while you lengthen towards the sky.  Continue for several minutes, completing at least eight repetitions. When complete allow the eyes to close and notice your body and your breath as you take in the moment.

Experience more calming exercises in APOGEE Unwind.
Our complete list of holiday stress-busters
Try a basic breath meditation