3) Get your friends and family

involved. Being surrounded by others

exercising and eating healthy will

keep you accountable. Having the

extra support will keep you on track

on days when you feel like giving up.

4) Just show up! Go to the gym, a

class or the park. Once you are there,

it is hard to say no. 98% of life is

showing up.

5) Eat. Follow a healthy eating plan.

Watch what you eat but do not

restrict your calories to the point

where you do not have the energy to

work out. Snack often!

6) Put the pain in perspective. When

the going gets tough remember that

you have survived 600 carpools, 540

loads of laundry, family vacations and

long days at work. What is the big

deal if you are a little sore? Means

you are working hard, right?

By: Corey Williams

Every year in January gyms are

buzzing with individuals determined

to make this year the year they

actually lose weight. Unfortunately,

come March the gym becomes quiet

again. What is it that keeps us from

achieving our health goals? I have

come up with some tips that can

help make this year the year you

reach your goals!

1) Throw away that picture from

high school...and the memory too. It

is normal to have a mental image of

yourself when you last exercised like

a fiend. But if that image is from

high school, you could be in trouble.

Remember as little as possible about

what you use to look like because it

may be an unattainable goal and

that will likely discourage your new

health plan for 2015!

2) Prepare. We already know you do

not have a lot of time, so write it

down like an appointment everyday.

You would not cancel on yourself?

Are you not important too?

Tips for Sticking to New Year’s Resolutions

Burn over 100 Calories Doing Daily Tasks

1) Cooking - 93 calories

2) Shopping with cart - 130 calories

3) Stretching/Yoga - 149 calories

4) Playing with kids - 149 calories

5) Heavy cleaning - 167 calories

6) Walking 4 mph - 167 calories

7) Painting - 167-183 calories

8) Mowing the lawn - 205 Calories

...We Put the ‘Y’ in Healthy

The Healthy Herald

January 2015 Issue

Inside this

Issue:

Sticking to New

Year’s Resolutions

Burn 100 calories

or more doing

everyday tasks!

Smoothie Recipe

Staff Spotlight

Triple Play Spotlight

Mike Capps

Unit Director/Athletic

Director

mcapps@brigadebgc.org

Corey Williams

Triple Play Coordinator

B.S. Community Health

Education

cwilliams@brigadebgc.org

According to Harvard Medical School’s Harvard Heart Letter, the

average person can burn calories doing the below tasks for a duration

of thirty minutes:

Makes one serving

Time: Five minutes

Ingredients:

1/2 cup plain low-fat yogurt

1/4 cup skim (low-fat) milk

1 cup green tea, steeped

1 1/2 cups fresh or frozen blueberries

1/2 cup banana

Preparation:

Put all of the ingredients in a blender and

blend until smooth.

Nutrition Facts:

Calories: 280

Fat: 3 grams

Protein: 11 grams

Carbohydrates: 57 grams

Sodium: 120 mg

Sugar: 41 mg

Dietary Fiber: 7 grams

*Add a scoop of protein and this smoothie

makes a great post workout drink!

Recipe by Oxygen Magazine

Blueberry Green Tea Shake

Page 2 The Healthy Herald

If you have any comments or topics you would like The Healthy Herald to address, you

may email us at cwilliams@brigadebgc.org or call (910) 791-4282

Emily

Moss

Intern

UNCW

Emily is a senior at UNC-

Wilmington graduating in May

2015 with a B.S. in Public

Health. She is starting at

Brigade this January working

on our Triple Play Program

and our newsletter.

Emily has a deep passion

for health and human service

which is why she chose her

field of study.

For stress relief and to stay

healthy Emily enjoys running

and walking her dog Luca

who’s nickname is “Lulu”.

When she wants to change

things up she enjoys

Aerobics.

Brigade wants to give Emily

a huge welcome!

more of their evaluation measurements

required to track progress.

There were also two youth that were

awarded the MVP award for

having the highest score on

improvement evaluations in

the program. They were also

given this award because

they exhibited leadership

and enthusiasm throughout

the program. Those winners

are Bryan Avalo Santos

(center) and Jewel Gause

(right).

The Brigade staff is proud of all of our

Triple Play participants!

By: Corey Williams

Triple Play Spotlight

Triple Play continues to be a success at

Brigade thanks to the following sponsors

continued support; Cape Fear Memorial

Foundation, Coca Cola,

Wellpoint Foundation,

and Walmart.

Our Get Fit

Challenge winners for

second grade were

Azariya Haynes (left)

and Rony Gonzales (not

pictured). The

challenge tested

endurance and agility.

Not only did Azariya and Rony win the

challenge but they improved on three or

Staff Spotlight:

A Special Thanks to the Following Triple Play Sponsors:

In lieu of National Heart Month in February ,

Brigade asks our members to participate in

National Wear Red Day to raise awareness on

heart health on Friday February 6th!