January is: 

National Healthy Weight Awareness Month

Being physically active is very important to your health and well-being. People who are inactive can improve their health by becoming active on a regular basis, mixed with healthy eating habits. 

However, when one changes their level of activity, consult a health-care provider for individual considerations and/or restrictions.

Here are some identified benefits with a regular exercise program. 

Control Weight

Reduced Risk of Cardiovascular Disease

Reduced Risk of Type 2 Diabetes

Reduced Risk of Some Cancers

Improve your Mental Health and Mood

Strengthened Bones and Muscles

Some Tips and Simple Changes to Help You Get Started


It Stars at the Grocery Store!

Do the majority of your shopping around the perimeter of the store; that’s where the good stuff is! The middle is mostly filled with processed, unhealthy items. Oh, and be sure your belly is well fed before shopping to help you maintain self-control!

Finding a Balance:

Is Important to Maintaining Results

Breakfast: the most important meal of the day. This is not just a cliché! Breakfast should be a healthy mix of protein and whole grains and weigh in at about 300 calories. A couple simple examples are whole grain toast with natural peanut butter and a piece of fruit, or a couple eggs with toast and apple butter. A protein meal shake is also an option as a quick meal on the go when your morning is busy.

Nix nighttime eating! Cutting out after-dinner snacking is an easy way to help shed extra pounds. It’s easy to consume a meal’s worth of calories while watching TV or other relaxing activity. Try drinking decaffeinated tea or hot water with lemon while you relax instead of snacking.

10 Easy Ways to Make Exercise a Habit

Easy tips to help you get started!

Do a variety of activities you enjoy

Having a variety of activities will ensure that you can do something regardless of the weather or time of day.

Make exercise a priority

It has to be non-negotiable. You can get healthy!

Commit to another person

When you commit to exercising with
somebody else, you are more likely to stick with your workout. You have the companionship, and you don’t want to let that other person down

Log your activity

Being able to see what you have accomplished or
want to accomplish will help encourage you to do more.

Exercise first thing in the morning

Many people have a busy schedule during the day and in the evening. Sometimes it’s easier to get a workout done in the morning when everybody else in the house is asleep

Or exercise on your way home from work

Don’t go home first. This will enable you to just stay there. Bring your gym clothes with you to work and change there.

Exercise even when you’re “too tired”

It’s easier than it sounds and you feel much better about yourself once you’ve done it.

Be aware of all indicators of progress

You may notice you are sleeping better, thinking more clearly, or having more energy

Walk with a pedometer (or a dog)

If walking is your exercise of choice, use a pedometer to track your progress. Also, if you don’t have somebody to walk with, take your dog for companionship.

Reward yourself, because you deserve it!

Whether you accomplished a goal that you set for yourself or because you stuck with a week of workouts, you deserve to be rewarded.

Reference: https://www.aurstaff.com/answer/HealthyWeightAwareness.pdf