MillarRich

JUNE 2013

Birthday Lunch

Sit Less, Move More P2 - P5

July 2nd, Tuesday, 1:00pm O'Charley's at White Bridge Rd. Donald's coach, Cutter, is taking him out for his Birthday.

Old School Memories p6

EVENTS

Ladies Luncheon Topic "Vegan Diet"

July 26th, Friday, 11:30pm Mellow Mushroom, 21st ave (Vanderbilt) Just pay for whatever you order - enjoy some fun company and learn a bit about Vegan-ism:)

Pool Party Pictures p7

2nd Annual Elaine's Walk

Friday, Sept 13th, Friday, 12-2pm Save the date! Raising awareness for ovarian cancer in honor of Elaine - we will be under the big shelter in Centennial Park with food trucks, music and a 1mile fun walk. If you would like to host an event please send all details to Kelli Reeves.

Fitness Friends Update p8

INSPIRATIONAL VIDEO

Coachs Corner & Fitness Friends p9

kellireeves@millarrich.org

Inspirational Video "Hire Me" Arc of Davidson County Employment Video.

Sit Less, Move More

CHALLENGE: Stand Up, Stretch, And Move

Fortunately, you dont have to take all the sta3s3cs you hear about your health si7ng down. You can choose to be more ac3ve, even if your situa3on at home or at work calls for a marathon of si7ng. In the 86,400 seconds that 3ck by during the day, you make hundreds of decisions that impact your health. You can decide right now to be more ac3ve. Stand up, stretch your arms above your head, take a deep breath, and exhale. Dont you feel beGer already? Believe it or not, there was a 3me when you had to get up out of your chair and walk across the room to change the TV channel, adjust the thermostat, or turn on the lights. Now you can control all of those things from a smart phone or universal remote control without ge7ng out of your seat. But theres a price to pay for si7ng around so much. When youre si7ng, you burn fewer calories, your muscles 3ghten, and your posture suers which puts more strain on your back.

Sit Less, Move More

Back pain is the leading cause of disability in working Americans. Si7ng for long periods of 3me is especially bad on the back, and has been linked to an increased risk for cancer and diabetes.

your chair, are all simple ac3vi3es you can do instead of si7ng for hours. It doesnt take a lot of eort.

BoGoms up! Its 3me to be more ac3ve. Stand up and look out the window. Walk to the water cooler and get a drink. Get up o the couch to change the channel. Bend over to 3e your shoes. Movement, exercise, and just ge7ng up out of

Sit Less, Move More

In a recent study by the American Cancer Society, researchers found that si7ng six or more hours per day increases your risk for early death from any cause by 18 percent for men and 37 percent for women, even if you exercise regularly. Your couch just might come with a Surgeon Generals Warning someday that says, Warning: Si7ng may be hazardous to your health. Even if you get daily exercise, you s3ll have increased health risks if you sit the majority of the day.

Keep On Moving If youre a high-energy person who likes to get a lot of things done in a day and doesnt like si7ng s3ll, youve got the right idea about being more ac3ve. But if your natural tendency is to take up your spot as a couch potato at home or stay glued to your chair at the oce, youve got to look for ways to keep on moving. All it takes is a few steps, and youll be on your way.

Sit Less, Move More

At Home
Walk through your house to nd a family

On the Go
Park far away when you go to the store. Walk a lap around the store before you

member, instead of yelling.

Take out the garbage. SeFng it by the

begin your shopping.

Take the stairs (as long as theyre well-lit)

door doesnt count.

Walk your dog, instead of paying

instead of the elevator or escalator.

Stand instead of sit while waiOng for a

someone to do it for you or ignoring your four-footed friend.

Clean your kitchen as fast as you can. Fold all your laundry standing up. Then

ride, interview, or appointment.

Go inside instead of using the drive-thru. Turn shopping into a race, and nd your

race from room to room to put it away.

Get up o the couch to change the

items as fast as possible.

When you can, carry your groceries

channel or adjust the volume.

Walk to a friends house to visit. Vacuum your house and dont be lazy.

instead of using a cart.

LiX your gallon of milk or laundry

Move the rug this Ome.

Walk around when youre on the phone. Walk to your mailbox, instead of rolling

detergent a few Omes before you drop it in your shopping cart or put it away at home.
Push your kids in a stroller or shopping

down your window to collect it.

Stand up and jog in place during TV

cart.
Power-walk around the mall on rainy

commercials.
Wash your car. Toss a ball or Frisbee. Play acOve video games that require

days.

dancing and movement.

Use your tness equipment thats been

siFng in the garage (i.e., exercise bike, treadmill, weight set). Start by dusOng it o.

Old School Memories

Rowan and Jimmy visited some former pupils of Wade School, who brought along some pictures and poetry. They spoke with them about their memories of the building and their hopes for the future.

A big thank you goes out to Nancy Woodall who had a Pool Party this month for all of us at MillarRich.

FITNESS FRIENDS UPDATE - JUNE 2013

It is a slow process, as are most true lifestyle changes! I have lost 20 pounds since the beginning of the year and have conOnued to try to add more fruits and veggies to my diet. One easy dietary change that Amanda and I have both made is to have a fresh fruit and veggie smoothie almost every morning. It is a very easy and tasty way to get 3-4 servings of raw fruits and veggies in for under 200 calories! Some of my favorite ingredients are berries (strawberries, blueberries, raspberries, blackberries, etc), bananas, peaches, mangos, spinach, kale, avocados and even peppers! I have also started adding hemp or ax seeds. Any combinaOon of those ingredients turns into a delicious glass of goodness!:) I also only use ice and someOmes a splash of coconut water, no added sugar, yogurt or dairy products. - Brandy Camperlino

It's crazy how much a person's body is eected by what they consume. In the mornings I have a healthy smoothie for breakfast. I have so much energy for hours and I just feel great! The mornings where I have had a diet Coke and even a healthier breakfast bar, I might have a sudden energy burst, but an hour later, I'm feeling very Ored, moody and ready for another Coke. So, needless to say, a smoothie is now an essenOal part of my morning rouOne! It literally only takes 3-5 minutes to make one! Within the last month, I've lost almost 9 pounds from just making healthier food choices. Less processed foods + more fruits and veggies = a TON of extra energy! It's denitely a change that I'm keeping. I included my favorite morning smoothie recipe: Morning Blast in a Glass 1 banana 4 small strawberries 1 mango or peach (peeled) 1 handful of spinach or kale 1 cup of ice 1/3 cup of Coconut water with Pineapple (or your favorite avor of Coconut Water) Put Coconut water and spinach (or kale) in a blender and blend together unOl combined. Add the banana, strawberries, mango (or peach) and ice and blend together unOl smooth. I have found that fresh fruit works much bejer than frozen. Makes about 1-16 oz. smoothie. Poor into a glass, add an umbrella for a fun, summery feel, and enjoy! - Amanda Fontaine

COACHS CORNER - JUNE 2013 MillarRich At The Zoo - Video Frank about his weight loss
and his goals. Click HERE to watch the video. This month Cutter talks to

MillarRich

NASHVILLE MEMPHIS CLARKSVILLE LAWRENCEBURG