Week 4 is complete ... hope you're having fun in Week 5!

How fortunate we are … it's going to be yet another beautiful weekend!

Remember, you can combine fun and exercise: if you spend an hour walking around the Civil War event encampments north of Crystal River, for example, it can count for points whether you're in the Steps or Minutes challenge.

Avoid boredom in exercise
To keep exercise at the top of your list, it's important to avoid becoming bored.  1) Be accountable; 2) incorporate the fun stuff; 3) include variety in your exercising; 4)find a workout partner; and 5) focus on the benefits.  Great reinforcement & guidance!  Read this article and many others at www.WeightWatchers.com.

Free activities next week
The Fad Crew team invites Fitness Challengers to join them for free classes at Dance Central in Inverness [see attached notice]. On Monday 3/12, there is hip hop aerobics and kick boxing, and on Wednesday 3/14 there's a dance fitness workout.  Dance Central is at 977 S US Hwy 41, Inverness, Fl 34450.

Nutrition tip
A recent study indicates that only one in 10 Americans is getting the fiber needed.  How difficult is it to include fiber in your diet? Not hard at all, if you eat fruits, vegetables, whole grains and legumes such as beans and peas. What's not so useful? Processed foods.

Here are some tips for fitting in fiber in your diet, from www.mayoclinic.com .

•       Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

•       Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.

•       Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.

•       Get a leg up with legumes. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.

•       Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

•       Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

Increase fiber in your diet gradually over a period of a few weeks to allow your body to adjust to the change, and drink plenty of water.


Keep Moving!