January 2018
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Health Tip
Watch Your Salt!

Eating too much salt can raise your blood pressure, which can make you more likely to develop heart disease or have a stroke. Adults should aim for 2,300 milligrams of sodium a day or less.

Source: FDA.gov

Hello and welcome to our January  newsletter!
This month, we'll be sharing tips to safely shovel snow, as well as tips to keep your fitness resolutions in 2018. 



Tips to Safely Shovel Snow
By Tri-Rehab

As cold weather and the first snow arrive, it is important to remember that shoveling or even using a snow blower is vigorous exercise. Before engaging in any snow removal activity, be sure to check with your doctor because snow removal does place a significant amount of stress on the heart.

As with any exercise, remember to dress appropriately for removing snow.  Water repellent clothing in light layers is best when combined with a warm hat and mittens, as well as warm non-slip boots. 

The American Academy of Orthopaedic Surgeons (AAOS) also recommends people do a light warm-up before clearing snow. Remember, since snow removal is vigorous exercise, take frequent breaks and drink water to avoid dehydration. 

Tips to Safely Shovel Snow:

1. Squat with your legs shoulder width apart, knees bent and back straight.

2. Lift with your legs and avoid bending at the waist.

Easy tips to help you keep your 'get fit' resolution in 2018
By Various Sources, ABC7.com

"Get fit" and "lose weight" are two of the most common New Year's resolutions out there. People start off with good intentions -- joining a gym and tossing the junk food from the fridge -- but often by Groundhog Day most are already backsliding into less than healthy habits. Check out these easy tips to help you keep your fitness resolution in 2018!

1. Don't just set a goal, set a smart goal

Pick something that is specific, measurable, attainable, realistic and timely, says Crunch Gym District Manager Josh Feldman. If you want to drop a few pounds, you need to know how much you weigh and then set a fitness and workout schedule that will lead to consistent weight loss resulting in you reaching your target weight within a specific period of time. Feldman says one pound a week is achievable.

2. Get a support system

Waking up when it's still cold and dark outside to hit the gym can be tough. A roommate, friend or relative will hold you accountable. No one likes it when their BFF bails on a spin class and you'll have more fun with someone to take workout selfies with. Can't find a workout buddy nearby? Crunch fitness trainer Zokai Holmes suggests trying an activity tracker like a Fitbit and share your data with out-of-town friends and family.

3. Find an activity you like

If you don't like running, why are you doing it? Forcing yourself into workouts you don't enjoy will just lead to you finding reasons to skip them.

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