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December 2023

Movement of the Month

Lateral Medball Toss

The lateral medball toss is a highly effective core exercise that utilizes transverse plane motion to enhance overall performance. In this exercise, the transverse plane rotation engages the muscles responsible for rotational movements, primarily targeting the obliques and other stabilizing muscles in the core. Here's a brief explanation of why this exercise is so beneficial:


  • Functional Movement Pattern: The lateral medball toss mimics real-life rotational movements, such as those involved in swinging a golf club or throwing a ball. Engaging in exercises that replicate functional movement patterns helps improve coordination and efficiency in daily activities and sports.

  • Core Stability and Strength: This exercise challenges the core muscles to stabilize the spine while rotating, promoting increased strength and stability. A strong and stable core is essential for maintaining proper posture, preventing injuries, and transferring power effectively in various athletic movements.

  • Integration of Muscles: This movement integrates multiple muscle groups, including the abdominals, obliques, and back muscles. This holistic engagement contributes to a well-rounded and balanced development of the core, enhancing overall performance.

  • Improved Rotational Power: Training the core in the transverse plane is crucial for developing rotational power. Whether you're an athlete looking to improve your swing or someone aiming to enhance overall fitness, the lateral medball toss can significantly contribute to increased rotational strength and power.

  • Enhanced Coordination and Agility: The lateral medball toss challenges coordination and agility by requiring a controlled rotation and quick transfer of energy. This aspect is beneficial not only for athletes but also for individuals seeking to improve their overall movement skills and dynamic stability.

  • Versatility in Training Programs: The exercise is versatile and can be adapted to different fitness levels. Whether you're a beginner or an advanced athlete, the lateral medball toss can be modified to provide an appropriate level of challenge, making it suitable for a wide range of individuals with varying fitness goals.

In summary, the lateral medball toss is a dynamic exercise that effectively targets the core muscles through transverse plane motion. By focusing on functional movement patterns and enhancing core stability, strength, and power, this exercise contributes to improved overall performance and reduced risk of injuries.

Fitness Challenge

Fit into Festivity: December Mini Challenge

Here is our December challenge designed to keep you active, healthy, and full of holiday spirit! We encourage you to do this challenge at home with family and friends.


Challenge Overview:

  1. Santa's Sprint: Complete a 1-mile run or walk each day for as many days in December as possible. Lace up your sneakers, hit the pavement, and embrace the crisp December air. If you can't run, jump on a Rower or Bike Erg!

  2. Festive Flexibility: Embrace the holiday season with yoga and stretching exercises. Incorporate a 20-minute holiday yoga routine or practice your favorite stretching exercises during your holiday break.

  3. 12 Days of Fitness: Starting December 21st, Each day leading up to New Year's Eve, complete 100 reps of the exercises below to countdown the days. Mix in your favorite high-intensity exercises if these movements don’t suit you!

    Each day, perform the corresponding exercise for the day. Challenge yourself and increase the sets or intensity as you progress!

  • Day 1: 100 Push-ups

  • Day 2: 100 Bodyweight Squats

  • Day 3: 100 Sit ups

  • Day 4: 50 Burpees

  • Day 5: 100 Alternating Pistol Squats

  • Day 6: 100 Lateral Med Ball Toss’s each side

  • Day 7: 100 Box Step ups (50 Each leg) or 100 Box Step Overs

  • Day 8: 100 Double unders or 300 Single unders with the Jump Rope (50 Cal Row for non-Jumpers

  • Day 9: 100 Devils Presses

  • Day 10: 100 Plank Shoulder Taps

  • Day 11: 100 Slam Ball Slams or Plate Ground to Overheads

  • Day 12: 10 reps of each movement for the last 11 days!

Member Spotlight

The Fit Societe Community

As the festive season unfolds, we want to shine the spotlight on the heartbeat of our fitness family - our entire Fit Societe community! December is not just a month of celebrations; it's also a time to reflect on everyone's journeys, support for one another, and fostering the incredible community spirit that makes Fit Societe so special. Thank you to all of you for an incredible year!


Bring A Buddy New Years' Bonus

Between now and January 31st, refer a friend and get a free month off your own membership. Referal must sign up for a minimum of 1 month with either a recurring $150/month membership or a non-commitment $169 ten-class pack!


Must be a new Fit Societe member. May not be combined with any other promo offers.

Nutrition Tips

Balance Fitness & Nutrition During the Holiday Season

Staying mindful of fitness and nutrition during the holiday season can contribute to a healthier and more balanced start to the new year. Here are some valuable tips to consider:

  • Practice Moderation: Enjoy holiday treats but in moderation. Savor your favorite foods, and be mindful of portion sizes to avoid overindulging.

  • Hydration Is Key: Stay hydrated, especially if you consume more salty or sugary foods. Water helps with digestion and can contribute to a feeling of fullness.

  • Balance Your Plate: Include a variety of nutrient-dense foods in your meals. Aim for a balance of lean proteins, whole grains, fruits, and vegetables to ensure you're getting essential nutrients.

  • Mindful Eating: Pay attention to hunger and fullness cues. Eat slowly and savor each bite, allowing your body to recognize when it's satisfied.

  • Plan Ahead: If you know you'll be attending holiday gatherings, consider eating a balanced meal before to help curb excessive snacking.

  • Smart Snacking: Opt for healthier snacks like fruits, nuts, or veggies with hummus. These choices provide nutrients and can help control hunger.

  • Listen to Your Body: If you feel full, resist the pressure to keep eating. It's okay to politely decline additional servings.

  • Include Physical Activity: Incorporate physical activity into your holiday plans. Organize family walks, participate in winter sports, or engage in more Fit Societe workouts (or the mini challenge included in this newsletter) to burn off some extra calories.

Remember, the holidays are a time to enjoy and celebrate. It's all about finding a balance that works for you, so you can embrace the festivities without compromising your hard work and well-being.

Coming Up Next

Reflecting on a Year of Hard Work & Looking Ahead

As we approach the end of another remarkable year, we want to take a moment to express our deepest congratulations and heartfelt gratitude to each and every one of you. Your dedication, hard work, and commitment to Fit Societe have made this year truly exceptional.


Our community has achieved incredible milestones together, from personal fitness goals conquered to collective triumphs that have shaped the spirit of FS. Whether you've set personal bests, embraced new challenges, or supported fellow members on their journey, your accomplishments have defined the strength and unity of our community.


As we get ready to go into a new year, let the achievements of the past 12 months be the stepping stones to even greater successes. The journey to self-improvement is ongoing, and your unwavering commitment to growth is both inspiring and contagious. Every drop of sweat, every early morning, and every push beyond your comfort zone lays the foundation for future victories.


Remember, our community is a source of inspiration and support. Your successes inspire others to reach higher, and your resilience in the face of challenges creates a collective strength that propels us forward. Together, we are a force to be reckoned with, and we have no doubt that the coming year will bring even more shared victories.

As we say goodbye to 2023, let's embrace the limitless possibilities that 2024 holds for us as individuals and as a community. New challenges await, and each one is an opportunity for growth, transformation, and triumph. Let's continue to lift each other up, celebrate every victory, and face every challenge with determination and grace.


Thank you for being an integral part of the Fit Societe family. Your energy, enthusiasm, and commitment have made this year an incredible journey, and we are eager to see what heights we can reach together in the year ahead.


Wishing you a joyful holiday season, a restful break, and a New Year filled with health, happiness, and continued success!

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