January 2025

Exercise and Movement with Dan Trongone

Worksite Wellness/Fitness Coordinator

Move More in the New Year!

Did you know the human body needs 3 types of movement? They are:

1. Cardiovascular exercise (walk/run/bike/swim/dance, etc.)
2. Strength training (body weight/dumbbells, bands, etc.)
3. Flexibility

If your New Year resolution is to move more, try starting with:

• Choose one or two activities that include these movements and build from there. As the year progresses, aim to get all three movements in your weekly fitness routine. Try to select activities you will enjoy.

• Aim for 30 - 60 minutes daily or 300 minutes per week

• Consider utilizing any of your 5 free personal training sessions to accomplish your movement goals

• Try out any of our group fitness classes - CLICK HERE for schedule

Tips on how to start the New Year with Nutrition

• Don't overwhelm yourself- focus on one or two habits to work on - CLICK HERE for tips on deciding where to start

• Drink more water- start with 80 ounces or 1/2 of your body weight in ounces

• Eat enough fiber- aim for 25-30 grams per day, think (fruit, veggies, beans)

• Think balance- eat the rainbow, portion for your goals

• CLICK HERE to schedule your nutrition consultation - You receive 5 free sessions per calendar year

Behavioral Health with Claribel Gill

Mental Health Therapist, Care Coordinator,

& Psychiatric Clinic Coordinator

Making Resolutions That Last

Tips to help make lasting changes and maintain wellbeing long term:

• Find your why

• Choose goals that are right for YOU

• Plan by setting SMART goals - CLICK HERE to print your SMART Worksheet
• Specific
• Measurable
• Achievable
• Realistic
• Timely

• Start small and be realistic

• Ask for support

• Celebrate your progress

A Health Coach or Mental Health Provider can:

• Help identify your strengths and weaknesses

• Guide you through your goal setting process

• Help motivate you throughout the process

• Follow up with your progress

• CLICK HERE to reach out to Claribel

• CLICK HERE to reach out to a Health Coach

• CLICK HERE to search for providers