Summary Apr 16, 2008

Central theme-
Moving More.


Thoughts for the week-
Get some activity in each day, or at least a few times a week. This doesn't mean you have to run a mile, or sign up for a marathon, but get some kind of activity in every week.

Why not be active? (which leads to complaining and no energy :(

• Tired
• Lazy
• Already showered
• Body hurts
• Out of time
• Too Busy
• Family time
• Worked a long day already
• Cocktails with friends
• Weather
• Too hot/cold/windy

Why should we keep moving? (Which leads to feeling better!)

• Gives us energy
• Sleep better
• Increase bone density
• Decrease risk of several diseases
• Decrease stress
• Live longer
• Stay limber

What are some things we can do to keep moving?

• Gardening
• Pilates
• Bicycle
• (Mall) Walk
• Jog
• Dance
• Zoomba (This is a class the Y is offering that combines dance with music and exercise)
• etc

Some other suggestions:

• Stretch 10 minutes 3 times a week for improved flexibility
• Strength train 15 minutes 3 times a week for improved muscle mass
• Get 20 to 30 minutes of aerobic training in 3 to 4 times a week
• Find what time of day works best for you. Most people stick with a morning program, whereas others can get it done right after work, or at lunch time
• Find a workout partner. Encouragement from a friend is one of the best ways to stay in an exercise routine.
• Journal your workouts. This helps you see improvement, keep track of aches and pains, show what time of day you feel best, etc.
• Change up your exercise routine frequently so it doesn't become mundane.
  

Web links-
Healthier US - Government website on exercise. Good info here.
Jane Birr - Personal Trainer/Life Coach. Good info in her free newsletter.
Runner Plus - Motivation to walk/run
Patti's Fun List - All kinds of activity... and a lot of it is FUN!


Recipe-
Lately one of my favorites has been a Greek Omelet:
1 egg
1/2 oz Feta cheese, diced (add at very end so it doesn't get too melty)
3 or 4 chopped, green olives
diced green pepper
salt and pepper to taste
dash of crushed red pepper
shot of cooking spray
3 Points

I team this up with a 1Pt yogurt or fresh fruit, and/or a 1Pt toasted, whole-wheat pita.