5K Walking club

Join Shape Up TC's 5K Walking Club!  The 5-Week session will include distance walks to prepare for the 5K Walk.  Pre-register at Live Oak Park Community Center, November 24 through January 2, 2009.

The 5K Walking Club will meet on Tuesdays and Thursdays.

Date: Beginning January 6th
Time: 6:30 p.m. - 7:30 p.m.
Location:  Temple City Park
Fee:  $5 (includes Shape Up TC t-shirt)

Shape Up TC 5K Registration Form

Shape Up TC 5K Flyer

health tips

Eat Right!

The holiday season is just right around the corner.  Now what would the holiday season be without goodies like pies, cookies and cakes?  Instead of depriving oneself from all the delectable treats; why not modify the recipe to make it healthier?  We have included several healthy baking tips that will help cut calories and fat without sacrificing taste and tradition.  But keep in mind that although it is healthier, moderation is key!

Healthy Baking Tips:

1. Substitute applesauce fro the ail called for in a recipe.  First try substituting 1/2 of the amount of oil required, and then alter to taste.

2. Substitute cocoa powder for unsweetened chocolate in the ratio of three tablespoons cocoa powder per one-ounce chocolate, plus one tablespoon of cooking oil.

3. Use two egg whites instead of one whole egg.  This will give your baked good the proper rise without the extra fat and cholesterol.

4. Use sugar substitute in place of some or all of the sugar in a recipe.  This also makes a nice treat for diabetics!

5. Boost nutrients, protein and fiber by using whole grain flour instead of enriched white flour.

6. Use evaporated skim milk in place of heavy cream.  It has about a quarter of the calories and virtually no fat.

7. Use nonstick spray to grease all your baked ware instead of butter to reduce calories and saturated fat.

8. Mix a little confectioner's sugar with water to make a glaze for your cake instead of frosting.

Be Active:

Now that we are coming into the holiday season, avoid those stubborn pounds by incorporating a mini, but efficient workout to your daily routine.

Begin with a 5-10 minute warm-up.  Your warm-up should include various stretches and cardio, such as jumping jacks and jogging in place to increase your heart rate.

After you have warmed-up, you may begin your workout.  Your workout may include speed walking, jogging, running or something fun like dancing or kickboxing.  If you plan on running, set a mental goal to run for at least 5 minutes and before you know it, you will have achieved your goal.  Always take "baby steps" when it comes to working out!  Don't forget to cool down after your workout with a slow paced walk and stretches.  Try to increase the length of time and intensity of your work out each week.

Workout Tips:

1. Warm up - Increase your heart rate and warm up your muscles.

2. Workout - Cardio at your Maximum Heart Rate (MHR) and some weight lifting to increase strength and tone muscles.  To find your MHR, use this simple method:   MHR = 220 - your age

3. Cool down - Slow down your heart rate and cool down your muscles.

4. Try using the buddy system.  A buddy will help you keep each other accountable for your workouts, plus it makes working out fun and sometimes competitive

5. Park farther away and use the stairs instead of elevators.  Just go for it!  When your at the mall take the last parking spot instead of looking for the closest one.  Every step adds up!

6. Choose activities that you enjoy & you will be more likely to stick with them.

7. While watching TV, do some sit-ups or jumping jacks during commercials.