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GET INSPIRED
Question of the Month
What New Year's Resolutions did you make to improve your health and wellness?
"I wear a pedometer every day with a previous goal of 12,000 steps/day. On Jan. 1, I increased my goal to 14,000 steps/day. I use the pedometer to check my progress throughout the day and purposely get up from my desk to deliver messages and confer with people instead of using the phone and email. I also visit restrooms on other floors and maintain my 3.4 mile jog at lunch 3 to 4 days/week. I also began square dance classes on Jan. 6 (2-hr. weekly sessions until April 28th). Depending on my schedule, I don't always make the 14,000 at work, but I'll do extra walking at home if my workday walking hasn't been sufficient."
Susan B.
Tyler, TX
"I, with many others, participated in the Healthy Charleston Challenge (think local 'Biggest Loser'). We wanted to keep on task with weight and exercise, so we threw a bet. Forty dollars to join, weigh-ins weekly. Each week. the biggest loser wins a cash pot. At the end of 10 weeks, biggest loser wins all (percentage of weight lost)."
Joy S.
Charleston, SC
"Have committed to losing weight by making exercise a daily part of my schedule. My goal is to work out every day of the week. Have incorporated some walking buddies so we can encourage each other."
Donna R.
Natchez, MS
 QUESTION OF THE MONTH FOR MARCH
In lieu of our typical "Question of the Month" we ask that you please take a moment to complete our reader survey to help us better customize our "Fitness is Fun" newsletter to meet your interests:
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Special Feature: Demonstration Center
 This section of Fitness is Fun! recognizes schools that excel at incorporating physical activity and fitness into their physical education programs. This month we would like to acknowledge Tomah High School (Tomah, WI)!
Read the following Q&A with physical education teacher Tonya Gnewikow to learn about Tomah's creative programming.
1. What makes your program unique?
"At Tomah High School, students have a variety of options to select from for physical activity credit, which makes it fun for them. All incoming students must take a semester of Freshman Exercise and Sport Science, where they get a highlight of what is to come their sophomore through senior years. After completion of Exercise and Sport Science, they must complete a minimum of 2 out of 4 of the following classes: Outdoor Adventure, Fitness for Life, Individual Activities, and Team Sports before graduation."
2. What are some efforts your school makes to motivate students to live active lifestyles?
"We provide many lifelong activities in our curriculums including canoeing/kayaking, biking, angling, archery, bowling, cross country skiing, snowshoeing, tennis, golf, lawn games, climbing, fitness workouts, and all ball sports. Our students usually can find interests in the large variety of choices offered. On top of all of this we have a state of the art fitness center. We incorporate the fitness center into our classes frequently and it is open for student use daily before and after school."
3. How do you incorporate the President's Challenge or Presidential Fitness Test into your program? How has it impacted your students? Do you have any specific examples?
"In many of our classes we use it as a pre and post test scenario for the classes to motivate students to improve their individual fitness status throughout the semester. We have seen students work harder towards better results and have noticed the internal motivation to retest on their own if they have not reached their goal. We verbally highlight top performances, and many students work to achieve that "wall-of-fame" status."
4. Are there any changes/improvements you hope to make for the future?
"We have a wonderful component to our student database where we can record all the student's fitness test results so students and their parents can keep tabs on their accomplishments. We plan to incorporate more heart rate monitor and pedometer use into some of our testing scenarios."
5. If others are curious about your program/want to visit, who should they contact and what is the best way to get in touch with that individual?
Mr. Eswein (608) 374-7980
erice@tomah.k12.wi.us (teaches outdoor, fitness, and individual)
Mrs. Gnewikow (608) 374-7989
tonyag@tomah.k12.wi.us (teaches outdoor, fitness, and individual)
Ms. Murray (608) 374-7324
suem@tomah.k12.wi.us (teaches freshman, and team)
Mr. Zieba (608) 374-5619
matthewzieba@tomah.k12.wi.us (teaches freshman, and team)
"E-mail us or come check us out if you have any questions."
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Fitness and Wellness with Marjie
Healthy habits can help prevent seasonal affective disorder from affecting you
 Seasonal affective disorder (SAD) is a type of depression that typically begins in late fall and lasts through winter. Symptoms can include moodiness, oversleeping, fatigue, carbohydrate cravings, difficulty concentrating, and changes in sleep patterns and/or appetite. Although experts aren't sure exactly what causes SAD, researchers believe it may occur due to changes in body chemistry related to seasonal changes in sunlight. During winter months for example, a decrease in the amount of sunlight may create imbalances of hormones and certain 'feel good' brain chemicals, including serotonin. In one study, production of serotonin was found to be lowest in winter and was strongly correlated with the amount of bright sunlight during the day. Other than bright sunlight, no other seasonal factors had an effect on serotonin production.
The body makes serotonin from the amino acid tryptophan, found in turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes. However, these same foods contain other amino acids that can inhibit transport of tryptophan to the brain. According to some estimates, as little as one percent of the tryptophan we get from the foods we eat actually crosses the blood-brain barrier.
Consuming healthy complex carbohydrates like whole grains can help the body to assimilate tryptophan more efficiently. High carbohydrate foods cause the body to release insulin, which helps to clear competing amino acids from the blood. Insulin has no effect on tryptophan and therefore, once insulin has helped clear competing amino acids from the blood, tryptophan is free to enter the brain at a higher rate.
How food affects mood can vary from person to person. A high carb meal can give a temporary energy boost to some people for example, while it may make others feel more relaxed.
Omega 3 fatty acids help serotonin do its job more efficiently, which may in turn help alleviate symptoms of depression. Because the body cannot produce its own supply, it is important to get enough of these fatty acids from the foods we eat. Sources include oily fish such as mackerel, salmon, tuna, herring and sardines, fish oil, flaxseed oil and walnut oils. It is estimated that approximately 60% of Americans are deficient in Omega-3 fatty acids, and 20% have so little that it cannot even be detected in the blood.
Researchers continue to study the effects of serotonin and other neurotransmitters on sleep, depression, anxiety, obsessive-compulsive disorders, migraine headaches, and other conditions of the mind and body. Seasonal affective disorder treatment may include light therapy, medication, behavioral therapy or hormone supplementation. Studies have shown that over 50% of people suffering with SAD have experienced remission of symptoms with light therapy, typically using bright white fluorescent light boxes.
In some individuals, reverse seasonal affective disorder may also occur during spring and/or summer months. Related to bipolar disorder, symptoms may include hyperactivity, enthusiasm out of proportion to the situation, unusually elevated mood, and rapid thoughts and/or speech.
If you suspect you may have SAD and it is severe enough to interfere with daily activities, it is important to be evaluated by a health professional.
Marjie Gilliam is an internationally syndicated fitness columnist and freelance journalist, and has authored thousands of articles devoted to health and wellness. Each month we feature one of her articles.
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Featured Advocate of the Month
iGame4 LLC
iGame4 promotes physical fitness and a healthy lifestyle among children by integrating activity based video games into school curricula. iGame4 makes fitness fun with a program that will motivate children to be active both in school and at home.
 The iGame4 fitness program improves endurance, flexibility, balance and the overall health of children. The results from the heart rate and calorie counting data tracking devicesprove that the classes are not only fun, but challenging too. The team at iGame4, believes the best way to get children excited about fitness is to introduce them to exercise routines they love involving activity based video games.
To learn more about iGame4, please visit : iGame4.com.
We would like to extend a special thanks to all of the President's Challenge Advocates. Please visit the Advocates section to see how companies, organizations and groups are making a difference with the President's Challenge.
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FEATURED PRODUCT 
The Lego Group is accepting applications for its Lego Children's Fund grant program. The purpose of the program is to support projects that improve learning, sport, and athletic opportunities for underserved youth. Eligible applicants are 501(c)3 tax-exempt non-profit organizations. Grants are awarded quarterly.
