1. 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:

2. 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 2The 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!