Back to Back Issues Page
12 Days of Christmas
December 15, 2014
Well Hey There Again!

Just a reminder that you are receiving an increased number of non-consecutive emails from me for the month of December only. The normal frequency of the newsletters will resume in the month of January 2015 (on the first Monday of every month).

Thank you for allowing me to expose you to the best of my fitness friends, and colleagues.

May you continue to enjoy a safe, happy, joyous holiday season with you and yours.




Day 4 - Heeeeeeeeeeeeeere's Gerri!

Gerri is a certified health and wellness coach who has a passion for food and African dance. She also teaches yoga and likes to run as a hobby. Gerri wants you to manage your stress during this holiday season and has some advice for you below in her article:




The holiday season is here. 2014 is almost over ~ I can't believe how fast it seemed to go! While the calendar is winding down to a close it seems like the busyness of schedules increases exponentially. The shopping, parties, trips to visit family, baking, end of the year projects, decorating, special events, concerts, school projects, end of the year work responsibilities, navigating busy streets and shopping centers, and the list goes on! We try to shove as much as we can in a limited amount of time...during a time when daylight is almost a rare commodity! All of this increases stress, eating and forgetting about nurturing self which leads to exhaustion, dehydration, overindulgence, illness, lack of happiness (ironic for the season), and begging for it to end so we can rest on January 1st!

STOP! Take a deeeeeeeep breath! Balance can be obtained and enjoyment in the holidays is possible! By incorporating these 5 daily tips, you can take care of those you love, do the things that matter most in your life, AND nurture yourself to balance and healthy holiday season:

  1. Meditate & Regenerate - Get a good night sleep to allow your body the opportunity to regenerate from the day before. Rest is vital for our bodies to do what they are created to do: heal, balance, and work optimally. Then, first thing when you wake up, allow yourself to spend 3-5 minutes (more if time allows) to meditate on the things for which you are grateful. Starting your day with a focus of gratefulness and thankfulness creates a positive foundation for your day.

  2. Elevate Your Mind & Motivate Your Heart - Each morning, take 3 minute to repeat an affirmation and positive talk statement. Speak it loud and say it with conviction. Use "I" statements: "I believe in myself." "I am enough." "I will go through this day with a loving heart and make a positive difference in those around me." "I will accomplish the tasks that are what I need to tackle today and I am just fine with that." Doing so helps to frame your mind and body around your intention for the day.

  3. Hydrate, Hydrate, Hydrate - Make plain water your beverage of choice. If you get bored with plain water, try tossing in lemon, cucumber, berries, mint, or any combination of fresh fruit or veggies. Leave the carbonated, alcoholic and added-sugar beverages for an intentional, once or twice a week holiday indulgence (of course, in moderation).

  4. Activate Your Body...Intentionally - Make the time to get out and MOVE YOUR BODY! This is outside of the common, "on my feet at work" or "walking at the store" idea. Spend at least 15 minutes each day intentionally going for a walk, trying an at home yoga sequence, running, or some other daily fitness challenge activity.

  5. Anticipate & Create Simple Healthy Eating - Plan to enjoy! Let's get real...holidays are here and we will all eat those yummy, special morsels of goodies. Instead of viewing this as a season of intention to eat healthy and then the subsequent feeling of failure, just plan to enjoy the holiday edibles...IN MODERATION! When you know there is a party coming up, make sure to increase fresh fruits and veggies, never go to the party hungry, and save the desserts for party time. At the beginning of each week place servings of healthy snacks in to-go packs and have them available when you are on the run.
With these 5 simple tips, you CAN have a balanced, happy and healthy holiday. There is no reason why you can't greet 2015 with more energy and increased wellness. Discovering authentic health and wellness is an intentional process. If you are ready to make 2015 your year and to embark on that fantabulously wonderful journey, to find increased energy, balanced life and authentic wellness, I am offering a fantabulous holiday gift to you.

If you contact me during the month of December 2014 and schedule your complimentary Discovery intake session before January 17, 2015, you will receive a 20% discount on my comprehensive, individualized health coaching package!

Gerri Prince-Rivers, Certified Holistic Health Coach
Nia Holistic Health & Wellness
Gerri@niahealthandwellness.com


Click here to check out Gerri's website.





As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!

In the meantime, please take care of yourself. You're worth it and you deserve it! - Velma


Hook up with me on Twitter
Find me on FaceBook!
Join me in one of my classes.


Velma is an extraordinary personal trainer who combines challenging workouts geared towards your current level of fitness with compassion, empathy, respect and humor. Her clients enjoy benefits such as mastering their favorite yoga poses, jumping rope for 3 minutes nonstop to bending over to tie their shoes easily and making the tops of their feet visible again. Velma gets great joy out of helping her clients gain belief and trust in their own strength and abilities.

Over the next 4 weeks Velma will be taking on a limited number of clients. Call or email to schedule a consultation.


Please continue to check for my growing list of products:


Check out this 30 day clean eating course to jump start your healthy eating plan:

Click here on this page for enrollment, or here for more of an explanation about the e-course.

For this e-course, each week builds upon the previous week, so it's in your own best interest to make sure you complete the assignments from week to week.



Back to Back Issues Page