GETTING (BACK) ON TRACK: START HERE! February 2013 Being a beginner (or re-beginner) in exercise can be confusing since seemingly everyone you encounter during this transitional time suddenly becomes a fitness expert. The best action you can take in this case is to contact your Wellness Center staff, actual fitness professionals who can guide you in the right direction. You can also do your own research by using credible internet sources such as www.exrx.net, www.choosemyplate.gov, and www.livestrong.com. Clean Up That Mess! Tips From Experts On Organizing Home, Work & Life Let s face it, being organized usually makes life a little less stressful, and who doesn t want less stress? Here are a few key tips on getting and staying organized. Do It Now We all do it, put things in the to-do pile only to forget about it until we need it. Piles don t work and they continue to build to the point where the task is too big to tackle in one sitting. Whether it s paperwork to file or clothes to put in the dresser, do it right away. Purge, Purge, Purge With paperwork, most of our documents are now available electronically. It s time to get rid of the old bank statements, pay stubs, etc. If you re hesitant to throw out old documents, check with your financial institutions first to ensure they keep back up files. Aside from items with sentimental value, donate or toss clothes or other household items you haven t seen or used in one year. If you really can t part with something, set it aside and check back in six months. Still haven t touched it? Time for it to move on to someone who may have more use for the item. Prioritize Your To-Dos Keep a running list of tasks you want to accomplish and prioritize them so you know where to start. Whether you put it in order of most important to least or you number them, begin with the most pressing task first and work through the list from there. This will help you manage your time more efficiently too! Most smart phones have an application that creates and keeps your lists for you. This may be a better choice over a paper list since most of us carry a cell phone 24/7. One Thing At A Time With your prioritized to-do list, focus on one task at a time. Not only will it help keep your stress lower, but you ll likely perform the task more proficiently if it s the only one you re working on. Sing The Alphabet The filing cabinet should be a place where you can retrieve a document in no time. But if the categories and subgroups are in no particular order, retrieval may take much longer than expected. The most simple way to organize a filing cabinet is alphabetically. Whether its by business name or service, filing alphabetically can help you save time. Try to adopt one new habit of the highly organized at a time and you ll start to see how a small change can make a big difference! Source: http://unclutterer.com/ Lite Bites: Spinach Omelet Roll-Up Source: FitnessMagazine.com I N G R E D I E N T S 1 t. canola oil 1 egg 1 c. baby spinach 1 t. olive tapenade 1 T. crumbled goat cheese A P u b l i c a t i o n o f t h e W e l l P o i n t W e l l n e s s C e n t e r s D I R E C T I O N S 1. Spread canola oil in medium pan; set stove heat on medium. 2. Beat egg, then cook for 1 or 2 minutes until set, flip and cook 1 minute longer, then slide egg onto plate. 3. In the same pan, sauté baby spinach until wilted. 4. Spread olive tapenade over cooked egg and top with goat cheese and spinach. 5. Roll up, cut in half, and serve. N U T R I T I O N F A C T S # of Servings = 1; Serving Size = 1 egg; Calories per Serving = 198; Fat = 17g (5.2g saturated fat); CHO = 2g; Protein = 10g; Fiber = 1g; WW Points Plus = 5. The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.
February 2013 Member Recognition Super 6 John Shurte Jenny McNamara Terrific 10 Bonnie Taylor Chris Sill Fantastic 15 Donna Fisher Jane Asbridge
FITT Tips: Quick Total Body Strength Three days per week, perform 2 sets of 15 repetitions of each of these exercises to help increase your overall strength. The Squat Keep your chest up and back straight, knees behind the toes. Sit back like you re sitting in a chair and then return to a standing position. The Push-up On knees or toes, keep the hips down and abs in tight. Bend at the elbows to lower the body, then return to starting position. The Lunge Keep your shoulders over hips and front knee behind toes. Take a staggered stance, bend both knees to lower back knee toward floor, straighten legs to return to start. The Pull-up This one can be done assisted or unassisted, and over or underhand. Holding on to bar, lower body till arms are straight, bend arms to bring chin toward bar, then lower body back to start position. February 2013 Contact the Wellness Center at 804-354-3275 for more information about the programs highlighted below. Mon Tue Wed Thu Fri 1 Wear Red Day 4 5 6 7 Wellness Teleseminar: How to be Young (and Healthy) at Heart 2p-3p 11 12 13 14 Blood Pressure Screening 8 15 18 19 20 21 Wellness Teleseminar: How to be Young (and Healthy) at Heart 2p-3p 22 HP1 Heart Walk 25 26 Lunch and Learn! Set goals and succeed 1p-1:30p 27 Blood Pressure Screening 28
What is your favorite form of exercise? I like to run which I mostly do on the weekends and once during the week. But I also really enjoyed the personal training sessions I have had with several staff members at the Wellness Center. What are your favorite classes or what is your favorite thing about the Wellness Center? My favorite class is probably group cycling. The fact we have FREE early morning (7:15 am) classes every day between the two facilities is a huge plus. Why do you come to the Wellness Center? It s a great facility with different types of equipment and classes and it s FREE to use. You can do something different every day if you want or do the same. The staff is also great. They are always willing to help you get the most out of your workout. And, of course, there are my workout buddies you know who you are! Would you like to become our member of the month? Contact the Wellness Center at 804-354-3275 for more information!
February My Health Wellness Teleseminar How to Be Young (and Healthy) at Heart February is American Heart Month. Whether you know you need to make changes to be healthier or feel good about your health, your heart needs to be your Valentine today. Learn to make the right life choices now to have a healthier heart and a richer life. Date: February 21, 2013 Time: 2:00p 3:00p EST Dial-in: 1-877-317-3803 February Lunch N Learn Learn about different types of goals. Incorporate goals into your exercise regimen. Learn to cope with and work around barriers. Set Goals and SUCCEED! Date: Thursday, February 26 Time: 1:00p-1:30p Dial-in: 1-866-397-7295 Passcode: 317-274-3432
In honor of American Heart Month, your Wellness Center will host the following events: Want to know what your blood pressure is? We will be hosting two blood pressure screenings during the month of February. Stop by to have your blood pressure checked or to talk to Wellness Center Staff about how the Wellness Center can help you reach your goals. Dates: February 14 February 27 Time: 11:30a-12:00p Location: In front of Sodexo Strap on your tennis shoes and join us for a walk to recognize American Heart Month! We will be doing 10-minute walks around the Holland Park building to promote physical activity and improve your heart health. Date: Friday, February 22 Times: 11:30a, 12:00p, 12:30p