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Get Fit Newsletter From Karen Hite, MPFT2 December, 2013

Karen Hite of Hitek Training is a certified Master Personal Fitness Trainer operating a full-time gym in Gibsonia, PA, teaching group or private lessons by appointment. 

You can train with me ONLINE from anywhere in the world with ONLINE Exercise and ONLINE Nutrition and Weight-Loss Programs! The internet offers exciting new ways of staying in touch and keeping it personal!

  Committed to your success -- Karen

Just Say NO to Food Pushers

This time of year it seems that everyone turns into a food pusher.

You know what I'm talking about...

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 5-10 pounds of fat this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: "Try this new treat I made, you'll love it!"

      I'm Stuffed Response: "I wish that I had room right now, but I'm stuffed."

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: "I know this dish is your favorite! Hand me your plate."

     Stalling Response: "I really can't wait to try some in a little bit."

Why stalling works: You didn't directly turn down the pusher's offer, so they feel that they've won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: "Take these treats and leftovers home!"

     Take a Break from Cooking Response: "Thanks, but I want you to keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: "You are obsessed with dieting. Just take a break today."

     Thank You For Noticing Response: "Thank you for noticing all of the healthy changes I've been making! It's not easy, but I'm on track with my goals and it's all worth it. Your support means a lot."

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: "I only make this dish once a year – you MUST eat some!"

     I Want to Live Long Response: "Wow, that looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don't ever let food pushers decide what you're going to eat. By using the responses above you'll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it's more important than ever to stick with a regular, challenging exercise program.

If you aren't already one of my clients, I'd love nothing more than to get you started on the fitness program that will begin your personal body transformation.

Call or email today to get started – I'm looking forward to hearing from you.

Talk soon!

This Trick Reduces Liquid Calorie Count...

While you’re out enjoying the season with good cheer, be aware of the many liquid calories that you’ll encounter. These sneaky, liquid calories quickly turn into an unwanted increase in body fat.

From champagne to cocktails, hot cocoa to eggnog, all of the classic holiday drinks are filled with sugary calories. So here’s the trick that reduces these calories:

Slow down your consumption by drinking a full glass of water in between each calorie-filled drink. This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%!

Cleansing Squash Soup

This simple, cleansing squash soup recipe is an amazing recipe to rely on this holiday season for two reasons...

First, it's the perfect light meal to eat before you go out to your holiday party. You’ll make better food choices and will have less room for the fattening foods when you’ve already filled up on this guilt-free soup.

Secondly, this soup makes a wonderful day-after-the-big-party meal, when you want to keep things low-calorie, simple and cleansing. It freezes well, so make lots and save some for later. Servings: 6

Here’s what you need...

  • Nonstick cooking spray
  • 1 red onion, chopped
  • 6 cups vegan vegetable broth
  • 3 green zucchini, chopped
  • 3 yellow zucchini, chopped
  • dash of salt and pepper
  • 12 oz frozen butternut squash, defrosted
  • 1 cup unsweetened coconut milk
  • juice from 1/2 a lemon
  • dab of plain Greek yogurt
  1. Spray the bottom of your soup pot with nonstick spray, and sauté the onion until soft. Add the broth, zucchini, salt and pepper and cook until zucchini is soft.
  2. Use your hand blender and puree the soup until smooth. Add the butternut squash.
  3. Remove from heat, add milk and lemon juice.
  4. Put a dab of yogurt in each bowl and swirl with a spoon.

Nutritional Analysis: One serving equals: 122 calories, 1g fat, 402mg sodium, 26g carbohydrate, 3g fiber, and 5g protein

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.


Hitek Training LLC

4129 Grandview Drive
Gibsonia PA, 15044


Visit my web site!

What You Can Do About the Battle Between UPMC and Highmark

Having a choice of hospitals and healthcare providers is something that we are all entitled to. After all, it's our tax dollars and charitable contributions that built these facilities. And our physicians have been a part of our lives since, well, forever... But that's about to change next year because the two big boys on the playground - UPMC and Highmark - can't seem to play nice together.  

Being a part of the healthcare industry, and with your good health in mind, I would encourage you all to take three minutes (that's how long it took me to do this), and tell your state representatives to support House Bills 1621 and 1622 - which would prevent hospitals and physicians that are a part of one network to refuse to provide in-network access to patients with certain types of health care coverage.

These bills have support from both political parties because, if passed, they will preserve choice by protecting your access to hospitals and physicians that otherwise may be out of your network at the end of next year.

Highmark has made it easy for you to speak up and be heard. Go to: All you have to do is follow the prompts. You can use their pre-written letters, or write one of your own. They'll send it to your legislators for you. You can even let your friends and family know, or post your concerns on your facebook page or web site. 

Please speak up for yourself. We still have a choice. Next year, we might not.


Gym Holiday Schedule

I will be closing the gym on Thursday 11/28 and Friday 11/29 to celebrate Thanksgiving. I have opened a 9:30 AM group class on Monday, 11/25 to give you an additional class time since that will be such a short week. If you are able to choose that class, please do.

I will also be closing the gym from 12/23 through 12/27.There will be no classes the week of Christmas.

For New Years's, I will be open on New Year's Eve day (12/31) from the usual 7:30 AM class through the 4:30 PM class. That will be the last class of the day.

I will be closed on Wednesday 1/1 to celebrate New Year's Day.

Classes will resume again on Thursday, January 2nd with the normal schedule. Happy Holidays to all! Stay safe. Be healthy. And may peace be with you.

Carry Your Clean Shoes Please!

It is a policy in the gym that all students carry their clean tennis shoes onto the breezeway, where there is a chair for you to change into them from your street shoes. Please be sure to follow this policy. It keeps the gym floor clean so that you can lie down on it to do your training.

With the inclement weather, I will be salting the driveway. It is now even more important that you follow this policy. Any salt (even salt powder) that comes off your shoes onto the treadmills goes right under the hood and into the motor, destroying the treadmills. Salt powder gets up into the grooves of your shoes, and will come off as you walk around the gym. It not only ruins the treadmills, but it destroys the floor mat and all of the other equipment it touches.

I am sure you will understand that from now on no outside shoes will be permitted in the gym. 

If you forget your gym shoes, please tell me before you enter the gym, and I will scrub and dry off the bottoms of your street shoes so that you can take your class. Please do not just walk into the gym from your car.

I appreciate your cooperation, and your respect for the care I take with your gym's flooring and equipment. Your fellow students appreciate it too! Thank you!

Inclement Weather

As winter weather approaches, I'd like to remind all of my students that the gym does not close due to weather conditions. Regardless of the weather, the gym will be open as usual. I will be out shoveling and salting the driveway so that it is safe and clean - every time it snows. I get up early every day to heat the gym to a comfortable temperature for you, and to check the driveway to see if it needs shoveled. So there is no need to call and see if I've closed the gym. I have not. The gym will remain open all winter.

Great Gift Ideas!

As the holiday season approaches, more and more students are asking about what kind of equipment they can ask for as a gift, or if there is a healthful gift that they can give to a loved one.

Everyone should have a piece of cardio equipment in their home. If you don't have one yet, what a great gift that would make! And you can always ask for Gift Certificates to the gym. These can be used for any kind of training here, such as assessment sessions, group classes, privates lessons or Online Exercise or Nutrition Programs.

And if you've been trying to get a loved one to begin an exercise program, a gift certificate might be just the ticket to motivate them to begin their journey toward a painfree and healthy lifestyle!

Hitek Training Facebook Link
Phone: 724-502-4109
Web: Visit my web site!

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