30 Day Health Challenge

The first of the year is when an estimated 50% of Americans make a New Year’s Resolution. A majority make a commitment to lose weight, exercise, and/or eat healthier. 

We are asking our listeners to make more than a resolution. We want them to make a commitment. 

This goal of this campaign is to motivate, encourage, and support. Studies show that people stick to a plan more often in a group.

Looking for more help on your journey to get fit in 2018?

Check out Scale Back Alabama.

Scale Back Alabama is a statewide weight-loss program designed to encourage Alabamians to get healthy and have fun while doing it!


Here are some healthy exercises to start the year off right! 

 
 
 
 
 

Diet Tips

TOP 10 TIPS FOR A HEALTHY DIET from RealBuzz.com


 1. Drink Lots of water. Take a 1.5-liter — that’s over 2.5 pints — bottle of water to work with you, and try to finish it all by home time. It might involve a few extra toilet breaks in the day, but it’s worth it.

2. Eat the recommended portions of fruit and vegetables every day

3. Never miss breakfast. Breakfast is the most important meal of the day! Opt for something that will release energy slowly — porridge and a handful of blueberries are a great option!

4. Plan your meals for the week ahead. Write a shopping list and stick to it — and never shop when you're hungry, as this is a fatal error that inevitably leads you to stuffing your shopping trolley full of junk!

5. Keep a supply of healthy snacks to hand. Snacks can include fresh and dried fruit, wholesome cereal bars, rice cakes, low-fat fruit yogurts and wholemeal pitta and hummus.

6. Remove all visible fat from food before you cook it. Take the skin off chicken and trim the white fat off any meat. Also, try to avoid eating too many processed meats such as sausages and burgers (the fat's not visible from the outside, but it's certainly there).

7. Limit your intake of stimulants. Caffeine, alcohol and refined sugar are a few to limit in your diet.

8. Limit the number of times you eat out to once a week. Take your own packed lunch to work or choose (non-creamy) soup in the canteen.

9. Eat properly. Don't cut out food groups — such as carbohydrates — altogether in a bid to lose weight quickly. Your body needs balance, so make sure you eat properly. And don't do denial — you'll only end up cracking!

10. Only eat things you like the taste of.  Find what works for you, and don't force yourself to eat things just because they're good for you.



Is there an app for that??


APPtually, you can do it with the use of your own mobile device! Here are 7 helpful apps to help you keep track of your progress on the go. Download these free apps to your mobile device today. 

1. SworkIT! - SworkIT provides free and easy workout routines that can be done anywhere and anytime. These 5 - 60 minute customized routines are designed especially for professionals that have no time for the gym and require no workout equipment. 

2. Zipongo - Zipongo is the perfect app for business professionals who want to eat healthy on the job. The app helps employees find health-conscious food items in their company's cafeteria. 

3. Fitmo - Want to get in shape, but a personal trainer is out of your budget? Fitmo offers affordable remote personal trainers who design workout and meal plans just for you. 

4. MyFitnessPal - Keep track of your daily calorie intake and customize your meals to fit your health goals. MyFitnessPal is dieting at your fingertips! 

5. Fitocracy - Get FIT with expert trainers who will help you reach your goals. Fitocracy motivates you to succeed by providing customized workouts, meal plans, and a fitness community that makes reaching your goals a priority. 

6. RunKeeper - Whether you love or hate running, RunKeeper is the perfect app for tracking your daily progress. Prepare yourself to run a 5K or just make it up the block, whatever you do RunKeeper will help you crush your fitness goals. 

7. Rise - RISE to the challenge with this one-on-one nutrition coach from the convenience of your own phone. No face to face needed! 

End the month off right and put yourself to the test with these challenges! 

1.  Squat your way to a more curvier you! 

Credit: Pinterest.com


2. Planks, Planks, and more Planks! 

Credit: Brightside.com


3. Throw that fat to the side! 

Credit: Pinterest.com


4. Standing at ABtention 

                                                           Credit: Pinterest.com


5. When I Dip, You Dip, We Dip! 

                                                           Credit: Kobokofitness.com

6. Leaning on the Everlasting Arms

                                                             Credit: Pinterest.com


7. Inner Thighs 

                                                               Credit: HiitWorkout.net

Assessing Your Weight (Body Mass Index) from CDC.gov


Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness and having a low BMI can be an indicator of having too low body fatness. BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual.

To calculate your BMI, see the BMI Calculator. Or determine your BMI by finding your height and weight in this BMI Index Chart 1.

  • If your BMI is less than 18.5, it falls within the underweight range.
  • If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range.
  • If your BMI is 25.0 to 29.9, it falls within the overweight range.
  • If your BMI is 30.0 or higher, it falls within the obese range.

Weight that is higher than what is considered as a healthy weight for a given height is described as overweight or obese. Weight that is lower than what is considered as healthy for a given height is described as underweight.

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