Celebrating Your Fitness Success

January 16th, 2019


What’s the point of hard work if you don’t celebrate success once your goal is accomplished?
After you set your fitness goals, don’t forget to determine how you will celebrate success for hitting a specific milestone.

Choose Your Reward

Whether your goal is simple — achieving 150 minutes-per-week of recommended activity on a regular basis or more complex — like finishing your first triathlon — write down a meaningful reward before beginning your fitness journey. And make sure you follow through when you reach your goal.
One caution: food rewards are generally not recommended because these reinforce unhealthy eating habits. If you have worked so hard to get active and possibly lose weight, but then reward yourself with a high-fat meal or treat, you may sabotage some of the healthy habits you have worked so hard to create!

Tangible Rewards

Here’s an example of tangible rewards that may appeal to you:

• New clothing
• Concert tickets
• Vacation
• Night out with friends
• Spa day
• Relaxation/time alone
• Health rewards

The following are some of the health rewards that may come with achieving physical activity goals. It’s important to celebrate these less tangible, but very important rewards, because they serve as additional reminders of your success. A simple screening at your doctor’s office or at a work-site wellness fair — before and after — your program will show you the progress you’ve made toward these health rewards:

• Healthier weight
• Lower blood pressure
• More-stable blood sugar
• Better cholesterol numbers
• Quality sleep
• Improved muscle tone

Acknowledgements: Heart.org 

Happy New Year!

January 3rd, 2019


January will kick off our first ever
Click here to find out more!

December 25th, 2018


Holiday Stress and How To Cope

December 19th, 2018

5 Tips for Coping with Holiday Stress


1. Plan
Start thinking about the holidays early. If you are hosting a party, start planning out your menu a few weeks ahead of time. To avoid the store crowds, make a list of your loved ones you need to buy for well in advance and plan to find their favorite items online. The packed malls in December are enough to drive anyone insane!
2. Prioritize
There are things that we MUST do during the holidays and things we WANT to do. Often it can be hard to differentiate between the two. By prioritizing what needs to get done, you can finish those important tasks first, like buying a gift for your Grandmother. Then you have time left over to do some of those things you want to do, like volunteering at a soup kitchen.
3. Exercise
When all of these holiday obligations begin to pile up, exercise can often be the first thing to take a back seat. Make this one of your priorities! Not only can exercise burn off extra calories so you can enjoy those gingerbread men, but it also boosts your endorphins to help get you in the holiday spirit. You can even get creative with your exercise, like adding squats in as you decorate your tree!
4. Sleep
Like exercise, sleep is another one of those things that is less of a priority when we are busy. Skipping an hour or two of sleep to get a few extra things done over the holidays can actually do more harm than good. It can affect your metabolism and actually increase your stress level all on its own. Make a point to keep up with 7 to 8 hours of good sleep a night.
5. Indulge
Yes, indulge! Trying to stay away from that plate of holiday cookies or that pitcher of eggnog can be very stressful and often lead to overeating of seemingly healthier options. Allow yourself to indulge a bit this time of year and enjoy the time with your friends and family. You don’t have to go overboard, but a small slice of pumpkin pie or a helping of those buttery mashed potatoes is sure to put a smile on your face and take some of that holiday stress away.

Acknowledgements: BY SARAH MCGOVERN

Healthy and Safe Holiday Gift Ideas!

December 5th, 2018


We can stay on track with our gifts this year with just a little extra thought and consideration when we start our wish lists and our shopping for others.

Healthy Holiday Gifts for Grownups

Fun, safe, healthy holiday gifts: Think this triple threat is impossible to find? Think again.

With a little help from the experts, we’ve put together this quick list of seasonal gifts that offer healthy fun for big kids and small.

Mail Order: For food lovers of every stripe there’s a cornucopia of clubs that let you give the gift of healthy, exotic noshes — for just the holidays, or all year. A brief dip in this vast sea offered up monthly clubs featuring: honey, herbs, salsa, mustard, olives, pickles, dried fruit, soup, nuts, oil and vinegar, hot sauce, vegetables, dark chocolates, and even organic cheeses and garlic.
Coffee Grinder: Have a chef in the family? This device not only grinds java beans, it will also mill dried herbs and spices, nuts, seeds, grains, and bread for breadcrumbs — perfect for preparing holiday feasts.
Hot-Air Popcorn Popper: Have a friend who loves munching during movies? This gadget lets them enjoy fresh-popped popcorn without added oil or butter. One cup of popped corn has only 31 calories and even a bit of fiber, so your pal can munch merrily until the last credit rolls.
Pedometer/FitBit: From sleek and simple, to nearly bulging with a brass band, pedometers/FitBits help wearers keep movement on their mind. All of them count the steps you take, while some can also estimate calorie burn, distance traveled, speed, and even take your pulse.

Healthy Holiday Gifts for Kids
Swing: For kids 3 to 5, active toys like swings, slides, and tricycles are popular, as are nontoxic art supplies and books.
Bounce: Balls of assorted size and color get kids of all ages playing and moving. Throw in a net, some rackets, or a hoop and you’ve got game!
Kitchen Gadgets: For that budding chef how about a personalized apron or his or her own kitchen tools — think kid-sized spatulas, bowls, and whisks.
Sports Gear: Older kids, 9 and above, love team games. So go for active toys and good quality sports equipment: jump ropes, basketballs, soccer balls, bicycles, and skateboards. Don’t forget the appropriate safety gear for each!

Healthy, safe, holiday gifts: This year, it’s in the bag!

Acknowledgements By Wendy C. Fries