GET MOVING!

Walking Works

Read this amazing story about how this woman lost half her body size by walking. And, whether you are looking to lose weight, to tone, or to just stay healthy join us for Walking Club or start your own!

Read Taneisha's story at: http://fitbie.msn.com/lose-weight/lose-weight-lower-blood-pressure

5 Minute Blast Workout

No excuses!!

Get up and get at this 5 minute workout.

30 seconds of work followed by 30 seconds of rest. Push straight through and really push yourself to get out as many repetitions as possible (with good form) in the 30 seconds.

*Jumping Jacks
*Push-Ups (modified, off of a stable desk or table, or off of the wall)
*Jumping Jacks
*Centered Squats (Sit back in it and try to not let your knees pass your toes)
*Jumping Jacks

DONE!!! Now, go reward yourself with a delicious and healthy smoothie. (see recipe below)

Motivation: Michelle Obama's Arms

Regardless of your personal opinions and feelings about the President and what he is or isn't doing, one thing is for sure....his wife has great arms!! Lol.The number of upper arm plastic surgery operations has increased over 4,000% since Michelle bared her arms. Instead of spending lots of money on surgery and days, if not weeks, in recovery, opt for a brief daily workout that will give you those lean strong arms. There is a winning combination: strength building exercises and cardio to burn fat. Strength building can be as easy as doing push-ups off of your wall and cardio can include a brisk walk or climbing stairs. If you are into something with more intensity, include jumping jacks, crab kicks or jump roping, and push ups off the floor.

Here is a basic 9 minute workout to get you started. Read < > for intense level.

You have 9 minutes!!

So, stretch and set your timer to 9 minutes.

YOU CAN DO THIS!!

Minute 1: SOLIDER WALK: Walk in place like a solider, lifting your knees as high as you can.

Minute 2: PUSH-UPS: Find a wall and stand far enough away that your fingers barely touch it. Keep your back flat and lean forward, without moving your feet, towards the wall so your hands are finally laying on the wall. Do as many push-ups as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 3: SOLIDER WALK: Repeat walking with high knees.

Minute 4: CRUNCHES: Lay on the floor, lift your chin off of your chest and keep the space of an apple or orange between your chin and chest. Your hands should be flat at your sides near your hips. Lift your shoulder blades off the floor and try to reach for your knees. Lower. Do as many crunches as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 5: SOLIDER WALK: Repeat walking with high knees.

Minute 6: CHAIR SQUATS: Stand with your feet shoulder width apart in front of a sturdy chair. If necessary, place the chair up against the wall for added support. Extend your arms out in front of you for balance. Sit back into the chair and as soon as your buttock touches the chair, stand back up! Clench your glutes muscles as you rise to get maximum muscle effort. Do as many chair squats as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 7: SOLIDER WALK: Repeat walking with high knees.

Minute 8: CALF RAISES: Stand with legs shoulder width apart. Rise onto your toes, using your chair or wall for balance. Lower back to flat feet. Repeat and try to get as high as possible. Do as many calf raises as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 9: SOLIDER WALK: Repeat walking with high knees.

GOOD JOB!!!

 That was a 9 minute full body workout with strength building and cardio!

Beginners repeat 2-3x/wk, Intermediates: 3-5x/wk & Advanced: Daily. 

REMEMBER: You can't workout and then feed your body junk. It needs the right foods and drinks to maintain, change and get stronger and healthier. Increase your vegetable and fruit intake, increase your water intake and decrease your intake of sugary or white starchy foods.

(BONUS: Put on music and get the kids involved. Nine minutes to a healthier you and them.)

Women's Health Exercise-Junk Food Guide



Why Walk?

Top 10 REASONS to walk...

*Decrease the risk of heart attack/ type 2 diabetes.
*Control weight and burns body fat
*Improve muscle tone and bone density
*Reduces Stress
*Increases energy, stamina and metabolism
*Lowers high blood pressure and LDL (bad cholesterol)
*Improves efficiency of your heart and lungs
*Reduce symptoms of PMS, back pain and arthritus
*Can improve wellness, fitness, and happiness
*Increase plasma in body and decreasing chances of blood

10 Ways to Increase Your Metabolism

1. Eat breakfast. Every. Single. Day. Skipping breakfast sends your body into starvation mode and slows down your metabolism. So, eat something, even if its light every day and jump start your metabolism.
2. DRINK WATER! Studies have found that people who drink 8-12 8oz cups of water per day, have a highter metabolic rate.
3. Sneak protein into every meal. That protein helps build and maintain lean muscle mass. And, muscle burns more calories than fat, even at rest. 
4. Have a cup of green tea. The brew has a plant compound in it called ECGC, which  promotes fat burning and is known as the closest thing to a metabolism potion.
5. Lift iron and eat iron. Including some form of weight training into your workouts 2-3x week creates tiny tears in your muscles. The body rushes to repair those tears by attacking the fat in your body and  thereby increasing your metabolism.Then, have something green and leafy, like spinach, bok choy and broccoli. Replacing lost iron in the blood boosts your metabolism by adding oxygen to your blood and your muscles. The more that your body works the more fat you are burning.
6. Get spicy! Adding spices (like chili peppers or chili powder) to your food will increase your body's temperature and when your sympathetic nervous system starts to work in overtime to regulate your temperature, your metabolic rate increases.
7. Fishy fishy. Eating salmon will not only increase your intake of Vitamin D and omega-3 fatty acids, which keeps you fuller longer.
8. Skip the second drink. The liver starts to use the alcohol for energy instead of the fat that already exists in the body.
9. Hit the sack early! Adults who get 7.5-9 hours of sleep per night will increase their metabolism by allowing the body the proper amount of time to digest and repair. The harder the body works, the more calories it is burning.
10. Don't stress over your slips. Stress increases the body's cortisol and cortisol holds onto fat. If you ate that double banana sundae with all the toppings, don't beat yourself up about it. Enjoy it and consider it a treat. Then, move on. Consider that to be your treat for the day or a few days or week and go forward.

Walk TODAY!!

 NATIONAL WALK AT LUNCH DAY!!

Join us at Fitchburg CHC TODAY Wednesday, April 24 from 12-12:30p for National Walk at Lunch. If you cannot make it here, please get together a group of co-workers, grab your sneakers and head out for some fresh air and great physical, mental and emotional benefits.

Meet us in the Fitchburg CHC lobby at 11:55a.

First 10 participants get a pedometer.

Fresh fruit at display table following the walk.

Hope to see you there.

National Walk at Lunch Day: This Wednesday, April 24, 2013

 NATIONAL WALK AT LUNCH DAY!!

Join us at Fitchburg CHC this Wednesday, April 24 from 12-12:30p for National Walk at Lunch. If you cannot make it here, please get together a group of co-workers, grab your sneakers and head out for some fresh air and great physical, mental and emotional benefits.

Meet us in the Fitchburg CHC lobby at 11:55a.

First 10 participants get a pedometer.

Fresh fruit at display table following the walk.

Hope to see you there.

TOMORROW!!

Mass In Motion Kids Health Fair

Wednesday, March 20, 2013

5:30-7:30p

Fitchburg State University

Main Lounge, Hammond Building

160 Pearl Street
Fitchburg, MA 01420
FREE & OPEN TO THE PUBLIC
Click on MiM Kids Health Fair to see participating businesses

Cheap Zumba Classes

 

Zumba Fitness Classes

Current Schedule

TUESDAYS: March 5-April 30 * 6:30p-7:30p

(NO CLASSES 3/12, 4/2, 4/9) 

$8 per class or pre-register for $35 of all classes

SATURDAYS: March 16-April 20 * 9a-10a & 10:30a-11:30a 
(NO CLASS 3/20)

$8 per class or pre-register for $25 of all classes

___________________________________________

*All classes start promptly. Please arrive at least 5 minutes before class schedule start time.

*Free child care available for children 5 & under for Pre-Registrations ONLY.

*All fitness levels welcome. Ages 18+.

*8 participants needed to hold class.

*Aerobics, flexibility & strength training.

*Need a water bottle, mat & towel.

*Pay be cash or check.

*Must complete Instructor/ Hope Center liability forms.

__________________________________

Need more info?

Contact Aretha Taggart at

978.302.4697

a.taggart21@gmail.com

__________________________________

The Hope Center

112 River St, Fitchburg

 (978) 342-1829 

And Now You Know...

WALKING CLUB:
Mondays, Wednesdays and Fridays from 12p-12:30p....Join the CHC Walk at Lunch Club. Cover about a mile of walking, get some fresh air and re-energize. Open to anyone and everyone.

MASS IN MOTION KIDS HEALTH FAIR:
Wednesday March 20, 2013 from 5:30-7:30p...Join us for some family fun and learn about different ways to stay healthy. Area businesses and agencies will be joining and there are lots of great raffles, giveaways, demos, face painting, and more! FREE and open to the public.

MASS IN MOTION KIDS FAMILY FUN HOUR:
Thursday March 28, 2013 from 6-7p...Join us for some reading, a craft, some activities, and every child leaves with a book. Light refreshments and snack will be served.

LUK YOUTH LEADERSHIP SUMMIT:
Thursday March 18, 2013 from 8:30a-2p at the Boys and Girls Club of Fitchburg and Leominster. Find more info at www.youth-summit.org

YMCA HEALTHY KIDS DAY:
Saturday April 20, 2013 from 9-12p. Find out more info by calling 978.343.4847

NATIONAL WALK AT LUNCH DAY:
Wednesday April 24, 2013 from 12-12:30p. Join us after in the CHC lobby for a light healthy snack and fitness information.

CHECK OUT THE LINKS ABOVE FOR UPCOMING EVENTS & MIM KIDS FAIR INFO.

FIGHTER!!

We can all take away something from this song.

I don't know about you but this motivates me when I have a long list of excuses of why I deserve to sit on the couch. It starts my workout every time.

Get up! You are a FIGHTER!!

http://www.youtube.com/watch?v=bxV-OOIamyk

Thursday’s QUICK TIP:  For great arms, Try doing push-ups off of your desk and/or dips from a stationary chair while waiting for the bathroom, your food to heat up or your tea to boil. It’s a great way to increase energy, burn a few calories, build muscle and stay warm. Keep a running tab on a stickie on your desk of how many you do daily. Try and add 1-2 to your tally per day or week.

Great Links For A Healthier Family

Ways to get your kids to try their veggies....check out this article:
http://www.npr.org/blogs/thesalt/2013/03/04/173275456/selling-kids-on-veggies-when-rules-like-clean-your-plate-fail

Great website for fun activities in and out of the house to get your young children moving:

http://www.aahperd.org/headstartbodystart/

Fun and silly kids yoga you can do at home:

http://www.youtube.com/watch?v=2cNjAj_o0SI

Great workouts for teens and adults who are not afraid to push themselves:

http://www.youtube.com/watch?v=TdDhswaU4Lc

For others looking for something quick to do and get in a 10 minute workout, try this:

* Squats 10 (Simplified: use a chair, Advanced: add a jump)

* Plank Hold 30 seconds (Simplified: go to your knees when necessary, Advanced: hold for 1 minute)

* Jumping Jacks 20 (Simplified: do only 10, Advanced: place hands behind head and stay in low squat)

* Crunches 15 (Simplified: do 10, Advanced: Do 20 and pull knees in and touch heels while crunching.)

Monday, Wednesday & Friday

CHC Walking Club

Walking is one of the simplest and safest aerobic exercises you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs.

· Decrease the risk of heart attack/ type 2 diabetes

· Control weight/ burns body fat

· Improve muscle tone

· Reduce Stress

· Increases energy

· Lowers high blood pressure

· improves efficiency of your heart and lungs

Mondays, Wednesdays & Fridays

12:05-12:30p

(begins March 4, 2013)

Meet in front lobby with sneakers on.

Let’s get healthier together!

Mass in Motion Kids Health Fair

Mass In Motion Kids Health Fair

Wednesday, March 20, 2013

5:30-7:30p

Fitchburg State University

Main Lounge, Hammond Building

160 Pearl Street

Save The Date....

Who? You, your children, your family, your friends, everyone from everywhere.

What? Mass In Motion Kids Health Fair

When? WEDNESDAY, MARCH 20th from 5:30-7:30p

Where? Fitchburg State University, Main Lobby, Hammond Building

Across from the library.

Why? To teach families about Mass in Motion and healthy behaviors.

How? FREE. Lots of AMAZING RAFFLE PRIZES and FUN things for the entire family!!

Some prizes are- FAMILY 4 Pack to the Ecotarium, Market Basket $25 gift cards & much more.

Also....there will be activities, face painting, FREE food, interactive demos by Wachusett CrossFit, Modern Martial Arts, and MOC Peer Educators.

DON'T MISS THIS FREE EVENT!!!!!

CHC Walking Club

CHC Walking Club

Walking is one of the simplest and safest aerobic exercises you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs.

· Decrease the risk of heart attack/ type 2 diabetes

· Control weight/ burns body fat

· Improve muscle tone

· Reduce Stress

· Increases energy

· Lowers high blood pressure

· improves efficiency of your heart and lungs

Mondays, Wednesdays & Fridays

12:05-12:30p

(begins March 4, 2013)

Meet in front lobby with sneakers on. (weather pending)

Let’s get healthier together!

CHC Walking Club

CHC Walking Club

Walking is one of the simplest and safest aerobic exercises you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs.

· Decrease the risk of heart attack/ type 2 diabetes

· Control weight/ burns body fat

· Improve muscle tone

· Reduce Stress

· Increases energy

· Lowers high blood pressure

· improves efficiency of your heart and lungs

Mondays, Wednesdays & Fridays

12:05-12:30p

(begins March 4, 2013)

Meet in front lobby with sneakers on. (weather pending)

Let’s get healthier together!

TRY YOGA!!

Intense workouts not your thing? Try yoga. Or try yoga anyways.

We all know Jillian Michaels of The Biggest Loser and this yoga workout made me feel longer, stronger and more relaxed. The video has a modified, intermediate and advanced levels so anyone can do it:

http://www.youtube.com/watch?v=q5nyrD4eM64

If you don't have 35 minutes, here is a fast version, only 5 minutes, that you can do in the morning to jump start your day or end it:

http://www.youtube.com/user/LivestrongWoman?v=Sc7uRkH-Rzo

For all the pregnant women out there, here is a link for a prenatal yoga class on YouTube:

http://www.youtube.com/watch?v=vOHFE3huhOQ

Future mamas, you can purchase a yoga DVD from Walmart and do it in the comfort of your own home.  Here is a link to some of those inexpensive and valuable pregnancy yoga videos.

http://www.walmart.com/search/search-ng.do?ic=16_0&Find=Find&search_query=pregnancy+yoga+dvd&Find=Find&search_constraint=0&ddtest=true