January 2013 BEAT THE WINTER WORKOUT BLUES Reflect and recreate. Reflect on your

accomplishments of the last year and make new goals for the new year.

Get out and play. Making snow angels, having a snowball fight or making a snowman can get your heart rate up, but feels like play.

Approximately 45% of Americans make a New Year’s resolution each year, but only about 8% are actually able to stick to them.

1. Ask yourself “Why?” There is a reason why you want to make this change, so ask yourself exactly why a particular resolution is important to you. Think about both the benefits of success and the consequences of being unsuccessful and how these are important to you. Write your reasons down.

2. Make it as easy as possible. Any change requires some amount of work, but the easier you can make it, the more likely you’ll be able to stay on the right track. Try to plan ahead and set things up so making the right choices is easier and more convenient. For instance, if you have resolved to eat healthier, throw away unhealthy options and stock the cupboards with the healthier ones.

3. Focus on the small steps it takes to reach the end results. Sometimes our long-term goals can seem overwhelming and unreachable. Instead of focusing on the final result, try focusing on smaller milestones or short-term goals.

4. Keep track of your successes. Once you have started to succeed, make sure you stay motivated by seeing the success on a daily or weekly basis. One way to do this is by writing things down. You can mark on the calendar or keep a journal when you did something to help reach your goal.

5. Reward yourself for your achievements. Once you have met a major milestone, celebrate that accomplishment! Reward yourself by doing something you really enjoy, such as purchasing a new book, downloading some new songs on your iPod, buying some new workout clothes, going to a movie, etc. Try to think of a healthy way to celebrate, as opposed to a counterproductive reward.

Research shows that people who make specific New Year’s resolutions are 10 times more likely to attain their goals than those that do not explicitly make resolutions. Happy New Year!

Sticking With New Year’s Resolutions

I N G R E D I E N T S 1 T. vegetable oil ½ t. salt 2 ginger root (thin

slices – minced) 1 garlic clove

(peeled and minced) 2 c. turkey (cooked – cut into ½ inch cubes) ½ t. sugar 1 lb. vegetables, fresh or frozen (chopped) Water (optional)

D I R E C T I O N S 1. Heat fry pan. Add oil and heat on high

temperature. 2. Add ginger, garlic, turkey and vegetables.

Stir fry about 1 minute to coat with oil. 3. Adjust heat to prevent scorching. Add sugar.

If vegetables are tender, stop cooking at this time.

4. If the vegetables are firm, add 1-2 tablespoons of water, cover and cook for 2 minutes or until tender.

5. Serve at once.

N U T R I T I O N F A C T S # of Servings = 4; Serving Size = ¼ of recipe; Calories per Serving = 220; Fat = 4g; Prot. = 26g; CHO = 17g; Chol. = 65mg; Sodium = 360mg; Fiber = 3g; WW Points Plus® = 5.

Lite Bites: Vegetable & Turkey

Stir Fry Source: http://recipefinder.nal.usda.gov/

5 Ways To Help You Stay Motivated

Try new things. From skiing to snowshoeing, winter sports offer something for almost everyone.

Stay home. Don’t use the winter weather as an excuse for missing a workout. Use your body weight to create a killer workout that can be done at home.

Get excited. Think of all the things that you love about winter. From the delicious in-season produce (oranges, squash, and chestnuts) to curling up in front of the fireplace with some hot apple cider or hot

chocolate after a long workout.

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.

Source: http://www.myhealthyfit.com/ Winter-Workout-Ideas

Sources: http://www.thechangeblog.com/ways-to-stay-motivated/, http://www.statisticbrain.com/new-years-resolution-statistics/

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

JANUARY GROUP FITNESJANUARY GROUP FITNESJANUARY GROUP FITNESSSS

Body Sculpt Monday and Wednesday, 12:15 pm-12:45 pm Instructor: Faye

This class emphasizes muscle conditioning and strengthening for the whole body. It utilizes resistance bands, body bars, hand weights, and/or stability balls to form a class with lots of variety. The class will

include a warm-up section, as well as a cool down period with stretches.

Appropriate for all fitness levels - FREE

Cardio Burn Tuesday and Thursday, 12:15 pm-12:45 pm Instructor: Faye

Learn how to improve your cardio routine and burn more fat in a shorter time period (That’s right…more fat in less time). This low -impact class for men and women utilizes bars, steps, dumbbells, and body weight

to bring you a workout that mixes resistance training for the whole body with bursts of cardio for your heart. If you enjoy a challenge and want to sweat this class is for you!

Appropriate for all fitness levels - FREE

Yoga Friday, 12:00 pm-12:45 pm Instructor: Angela

This beginner’s class will work on the fundamentals of yoga, focusing on the breathe and body positioning.

Designed for those interested in trying yoga for the first time to people who have been practicing for years, this 45-minute class offers an opportunity to learn how to control stress, relax, and get a workout.

Appropriate for all fitness levels - FREE

You must be a Wellness Center LiveWell member to participate in group fitness classes. Please contact the Wellness Center if you are unsure of your member status

OR if you need to upgrade your membership from FitWell to LiveWell.

FITT Tips: Hybrid Workouts Hybrid classes are becoming more and more popular in fitness centers all over the US. These fitness classes and/or DVDs can be a fun way to get out of your fitness “rut” and to try something new! However, do your homework before trying one of these classes. Is the instructor trained and certified? If not, avoid taking the class. Are there reviews available about a class or video? If you have special health considerations, contact the instructor and ask if the routine can be modified specifically for your condition. Examples of different classes or DVDs that you may find: A. Piyo or Yogalates – Pilates & Yoga. B. Piloxing – Pilates & Boxing. C. Spinoga or YAS – Spinning & Yoga. D. The Bar Method – Interval training, isometrics,

dance & the science of physical therapy.

A. C. D. B.

January 2013January 2013January 2013 Contact the Wellness Center at 603.665.x5404 for more information about the programs highlighted below.

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Happy New Year

WellPoint Holiday

2 Butt Out Begins

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Maintain Not Gain Weigh-Out

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Weigh-In Wednesday

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Martin Luther

King Day

WellPoint Holiday

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24 Blood Pressure

Screenings

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28 National Fun at

Work Day

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Backward Day