January 2016
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Health Tip
The Right Ratio
Smoothies   are often high in calories, and they don't have the right carb-to-protein ratio for post-exercise. Choose a lower-calorie smoothie with about a 3:1 carb-to-protein ratio. 

(Source: Prevention.com)


Hello and welcome to our January newsletter!


This month, we'll be sharing tips for achieving your New Year's resolutions and the benefits of a regular walking routine.




5 Tips For New Year's 
Resolution Success
By Janel Davis Heitzmann, PT, CSCS

A fresh new calendar. A brisk winter house cleaning to put away holiday decorations. And, perhaps, some New Year's Resolutions?  Many of us use the New Year as a time to reflect on the past year and make goals for the new one. 

B ut with only 8% of people successfully reaching their New Year's resolution goals, here are a few tips from Tri Rehab and Huffington Post to make your journey a successful one.

1. Set short-term goals for long-term results. People who break their resolutions into small, manageable chunks typically have more success. Say your goal is to lose 50 pounds. Focus on smaller goals, such as ½ to 1 pound per week. You can easily measure your progress along the way and all you have to think about is the single pound versus the huge total of 50. 


2. Schedule time for your resolution. We are all so busy, it's hard to find time to do the things we want to do, let alone the resolutions that really challenge us. So, schedule gym sessions into your calendar just like you would a meeting or a dance recital. Consider setting an alarm on your phone- the beep will help get you out the door.


3. Get an app. There is an app that can help with every resolution. MyFitnessPal or Noom can help with fitness and diet.  Mint will help with your personal finances.


4. Reassess your resolutions. If something is not working, then it's OK to go back and modify your resolution. Resolutions are all about becoming a better version of yourself, not a perfect version of yourself. If you're not able to save $100 a week, oh well! Knock it down to $75 and keep trying. That's still $3,900 saved by the end of the year and that's something to be proud of.


5. Don't give up so easily. Too often people throw in the towel on resolutions because of one slip up. So what, you had a moment of weakness and ate a box of donuts. It happens! Often, we use small slip-ups as an excuse to give up on big goals. Forgive yourself, move on and keep trying.


Focus on positive goals and make it a healthy New Year! 
4 Ways Walking Adds Years 
To Your Life
By Sharon Liao
Want to know the best workout for a longer, healthier future? You don't need a fancy gym or pricey trainer: A growing body of research proves that slipping on a pair of sneakers and  going for a stroll  is a great way to squeeze more quality years into your time on this planet. And you don't have to commit hours a day to benefit. 

According to a study published in the journal  PLoS Medicine walking   for 11 minutes a day is enough to extend your lifespan by 2 years. Meanwhile, research from  Australia's University of Sydney   shows swapping one hour of sitting for an hour of walking   can slash your risk of early death by about 14%-that could mean roughly 9 additional years!

1. It counteracts the damage caused by sitting.

You've already heard that staying seated for long stretches can slow your circulation, raising your risk for heart disease, diabetes, and other chronic health issues. But even a  short stroll can counteract these harmful effects . In study published in the journal  Experimental Physiology , researchers found that people who sat at a desk for 6 hours experienced reduced blood flow in their legs-and a 10-minute stroll was enough to reverse the effect.

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