...the 2nd annual Scoop the Loop for Our Place!

Join Come and celebrate the kick off for Greater Rock Fitness' 100 miles in 100 days challenge. Beginning with aneasy two-mile walk around the village, this challenge asks you to simply walk 100 miles in 100 days, be it walking, running...whatever! Just get out and move!

The event will begin with an easy two-mile walk around the village, and will have prizes, including a golden sneaker award. There will be refreshments, and it's fun for the whole family!

Begins at 10 a.m. on May 7th at Our Place Drop-in Center, 4 Island St., Bellows Falls, VT, 05151, Rate date is May 8th.

See you all there!

Hi All,    Marty from Greater Rock Fitness taking it down a notch, I get very excited about fitness and want you all too also but I realize that sometimes too much information too fast can be overwhelming.  In the past few weeks I have asked you to do quite a bit:
o Commit to Be Fit in 2011
o Create a Smart goal
o Add focused movement
o Drink more water
AND look at your food habitsWhew, that is a lot……now if you have been following along and you are incorporating everything into your lifestyle with no problems than you just keep on doing what you are doing BUT if you are getting discouraged because it seems like too much all at once than I ask you to just make one simple change.That’s it just one simple change……..and focus on just that one change for one month. Let it become a habit and then move on to another simple change. Think of it this way you probably did not get out of shape and de-conditioned all at once, my guess is it happened a bit more gradually perhaps without you even noticing.  So why would you then expect to get back into shape and conditioned in the blink of an eye?  Fitness should be a lifestyle not just something you focus on in January each year.  Give yourself permission to incorporate changes slowly so they really become “lifestyle” changes or habits.Be Well
Marty

Marty’s Minutes Fit TipHi All,Marty from Greater Rock Fitness checking in to see how your “Commit to be Fit Challenge 2011” is going???  Did you set your SMART goal?  Did you get accept my challenge and add 10-20 minutes of focused movement or try my “No Excuses at Home Workout”?  If you did GREAT you are on you way….if you haven’t started yet no time like the present.  Go to www.greaterrock.org and catch up on back installment of Marty’s Minutes.This week’s challenge…..just add water.  Why would you want to do that? Here are some interesting facts:
· ¾ of Americans are chronically dehydrated
· Dehydration can slow down your metabolism
· Dehydration can be one cause of daytime headaches
· Dehydration can zap your energy and contribute to daytime fatigueYou might be thinking I am good, I drink coffee all day, have juice at breakfast and milk with dinner so I am plenty hydrated.  Well, not really the coffee dehydrates you and causes a need for more hydration, the juice and milk are good fluids but don’t help as much with true hydration as pure water.How much water should you have?  You should drink ½ of your body weight in ounces of pure water.  Sounds like a lot I am sure but once you get used to it is not.  If you don’t currently drink a lot of water I definitely do not recommend you start drinking ½ you body weight in ounces tomorrow.  What I do suggest is you add slowly.  Try these tips:
· Have an 8 oz. glass of water when you first get up in the morning
· Instead of that second cup of coffee  fill you mug with water and drink that instead (you may find you don’t need that second cup)
· Having and afternoon energy lull – fill up a big glass with cold water add a big squeeze of lemon and see if that perks you up…might even keep you from grabbing that candy bar – added bonusBefore you know it water may just become your drink of choice.So keep moving with 10-20 minutes of focused activity at least 3 days this week, add some water to your day and see how your energy levels improve.Be Well and Be Hydrated
Marty

Marty’s Minutes Fit Tip
Hi All,  Marty from Greater Rock Fitness checking the end of the year agenda:  * Christmas   * New Year’s    Next on the agenda ….  Join the Greater Rock Fitness “Commit to Be Fit Challenge 2011”….
As I promised last week, I am here to help you along the way for the next six weeks of the challenge.
Your first assignment if you are following along at home is to create a SMART goal i.e  Specific, Measurable, Achievable, Relevant, Time –Based. 
Simply put a goal that is clearly defined.  “I want to get in shape in 2011” is not a SMART goal.  “For the next week I will commit to 3 days of exercise” that is a SMART goal.  Think about exactly what you would like to accomplish in the next six weeks.  Define it as much as possible and think about exactly how you can accomplish it.  Have a plan….if you fail to plan, you plan to fail.  Haven’t we all been there before with our fitness goals….on track for a couple of weeks and then it fades?  For more examples of SMART goals, how to set them, video clips and more tips go to www.greaterrock.org and look for Marty’s Minutes.Your challenge for this week is to get moving – or as I like to think of it if you talk the talk you have to walk the walk.  You can’t get fit sitting on the couch.  This week I want you to pick three days and add 10-20 minutes of focused movement.  It can be a brisk walk around the block, too cold out... then march/jog in place, try a few times up and down the stairs, pop a fitness video into the DVD.  No excuses, be creative   Can’t think of anything… remember, no excuses, try this:
Set a chair in a clear space  March or Jog in place to warm up (2-3 mins)
Sit down in chair and stand right back up – Chair Squats (10-12 times)
Kneeling on floor - hands on chair – Modified Chair Push ups (10-12 times)
Standing tall – reach your hands to ceiling and pull elbow back to your side – Lat Pulls (12-15 times)
March briskly pulling knees high to chest - High Knees (30 seconds)
March briskly pulling heels to butt – Butt Kickers (30 seconds)
Jumping Jacks or modify with just a side toe tap (30 seconds)
Sit at edge of chair - hands by your side holding chair seat – use arms to lift butt tiny bit off chair – Chair Dips (8-10 times)
Hands and knees on the floor, dig toes in, inhale, exhale and pull your belly button to you spine as you lift knees to hover a tiny bit off floor – Knee Hover (15 seconds)If you have movement restrictions or something above doesn’t feel right don’t do it always listen to your body and be mindful when you exercise.
Be Well
Marty

Reindeer games was a big success for the kids of Bellows Falls.  Here is Meg delivering the boxes and bags of donated toys to the Bellows Falls police department.