FHN Virtual Get Fit 2022
Congratulations to this year's FHN Get Fit winners!
Everyone who completed all 6 of our check-in quizzes was eligible for this year's big prize, and Katelyn R. is our top winner - she's getting a $200 gift certificate for Brown's Shoe Fit in Freeport!All participants were eligible for our 2nd and 3rd prizes, and Penny S. will get a $100 Farm & Fleet gift certificate for second place, and Nanette D. gets $50 to spend at Nature's Way.
Thank you to everyone who participated in this year's Get Fit program - we hope you learned a bit, got up and moving, and had fun!
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We’ll be sharing information here and on Facebook often. If you’re on Facebook, make sure to Like or Follow FHNGetFit. If you’re not on Facebook, don’t worry; you’ll still have access to all the information we share and our mini-challenges right here!
Hi, Get Fitters and welcome to our final newsletter of 2022!
These past 11+ weeks have gone by awfully quickly, haven’t they? We hope you have gotten some fun, healthy ideas from this year’s Get Fit program.
Thank you to everyone who checked in with quiz #5, and congratulations to Katelyn R., our fifth quiz winner!
Be sure to take our final quiz - Quiz #6. Remember, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown’s Shoe Fit in Freeport! (All Get Fit participants are eligible to win the second-place prize, a $100 gift card to Farm & Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)
You can still catch up on the quizzes to make sure you’re eligible for the big prize!
Quiz #5
Quiz #4
Quiz #3
Quiz #2
Quiz #1
There’s still time to take advantage of the numerous free trials and special deals our Fitness Partners are offering you – check them out on the right!
For this week’s first video share, we like this 30-minute low-impact, no equipment needed cardio workout , complete with a warm-up and cool-down!
What do you listen to when you’re exercising?
He’s got the tunes, and he’s got the moves! Join Richard Simmons in a classic Sweatin’ to the Oldies workout!
Your favorite music – whatever it may be – can get you up and moving, whether it’s dancing around the house or taking a walk or jog. You can find a huge array of playlists on any of the streaming music platforms out there, all of which you can try for free. Take a spin through some of the Spotify, Apple Music or Pandora playlists and let the music get you moving!
Some people use their daily exercise as a chance to catch up on the latest book. It can be tempting to just go a little bit farther so you can find out what happens! It’s free to virtually “check out” audiobooks from your local public library; give it a try! You can also subscribe to Audible – plus, there’s a free trial available to check it out. If you’re new to audiobooks, this article is a good place to start.
Walk With a Doc
While we’re talking about walking, we found this good list of the best walking fitness apps:. Did you know that you don’t need to have a Fitbit to use the Fitbit app?!
Remember, you – and your family and pets, too – are welcome to join us every 2nd and 4th Saturday of each warm-weather month for a fun walk around Freeport’s Krape Park! Our next Walk With a Doc is this Saturday, and FHN Family Nurse Practitioner Tamisha Bonvillain, FNP-BC will be the leader.The group will meet at 8 a.m. Saturday at the Krape Park Concession Stand. It’s free to walk, and make sure you sign in each week, because anyone who attends 8 or more walks this season will be entered into a drawing to receive a pair of Hoka or Brooks tennis shoes from Brown’s Shoe Fit Co. in Freeport!
Miles and Minutes
You can also help keep your healthy exercise streak going – and possibly win money for your school – by being part of the FHN Miles and Minutes program this summer! Miles and Minutes begins Monday, May 30 and runs through Sunday, August 28. We’ll be sharing information and sign-up links soon, so keep an eye on social media and FHN.org for more details!
Say Yes to Fun, Healthy Ideas
We’ve tried to share a wide variety of healthy recipes this year, and the suggestions you’ve given us have really helped! (If you don’t know what we’re talking about, take one of the quizzes and find out!)
“Healthy eating” can get kind of caught up in trends, like juicing or diets that restrict your choices to one kind of food or substituting canned shakes for your meals. Going to those extremes isn’t really healthy, but it doesn’t hurt to pick up some ideas from the latest trends and apply them to your healthy diet!
Overnight oats let you start your morning with whole grains and fruits and healthy smoothies can make a great breakfast or snack.
(Check out this tip sheet on getting more fruits and vegetables in your diet from our FHN/Aramark dietitians!)
Eating healthy is more than “a diet.” The Mediterranean Diet isn’t made up of recipes, it’s more like some healthy guidelines to keep in mind.
The DASH diet, which you might be familiar with if anyone in your family deals with high blood pressure, is the same. In fact, it actually stands for the Dietary Approach to Stop Hypertension. (Read more about it, and hypertension, in this downloadable pdf with DASH tips.)
Grow Your Own
If you’d like to combine healthy eating with some exercise and fresh air, we have spaces available in the FHN Community Garden behind the FHN Family Healthcare Center – Burchard Hills in Freeport.
We’re updating the fencing and bringing in new soil this year, but each 4 x 8 foot garden bed is still just $25 for the growing season. Follow the link above for more information and to sign up. Applications are due by May 27.
Recipes
A few of you suggested we share some sweet recipes this week – give our Healthy Pumpkin Bread and Pear-Berry Breakfast Crisp a try!
For a main dish, use up those sweet potatoes in this healthy Chicken, Quinoa & Sweet Potato Casserole!
Hello again, and welcome to our second-to-last (?!?) newsletter!
Thank you to everyone who checked in with our latest quiz, and congratulations to LINDA S., our fourth quiz winner!
Make sure to take Quiz #5! We'll choose a $20 gift card winner from all entries.
Remember, at the end of this year’s Get Fit program, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown’s Shoe Fit in Freeport! (All Get Fit participants will be eligible to win the second-place prize, a $100 gift card to Farm & Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)
It’s too late to be eligible for our first four grocery giveaways, but you can still take the quizzes on the site to make sure you’re eligible for the big prize!
Quiz #4Quiz #3
Quiz #2
Quiz #1
The weather really hasn’t been too nice lately, so we’re all probably looking elsewhere for a little momentum to exercise. We’ve found some fun, short(ish) videos that might get you up and moving:
Here’s a 10-minute Get Motivated workout - no equipment needed!
Check out this 10-minute Zumba workout for beginners Zumba is more fun (and a better workout) when you really get into it, so get those hips movin’!
Speaking of getting those hips moving, try strutting your stuff to this 10-minute Bee Gees low-impact workout !
If you’d like to try an indoor walking routine, give this 20-minute Walk-Dance Cardio Party Workout a try.
Maybe you’re looking for something to help relieve your stress or just stretch out and feel good in your body. Here’s an 8-minute anxiety and stress relieving stretch session you can do on the floor, or on a bed.
Yoga can also help to relieve your stress. Here’s a 15-minute Yoga for Anxiety workout .
Join us for Walk With a Doc!
We’re hoping the weather clears up soon, because our first Walk With a Doc of the season is coming up this Saturday! Join us on the 2nd and 4th Saturdays of each month for a family- and pet-friendly 30-to-45 minute walk around Freeport’s Krape Park. Our April 9 Walk will be led by FHN Diabetes Education Program Coordinator Megan Christensen MSN, RN, CNL, who is sure to have some great information on eating healthy!
Meet us at 8 a.m. Saturday at the Krape Park Concession Stand. It’s free to walk, and make sure you sign in each week, because anyone who attends 8 or more walks this season will be entered into a drawing to receive a pair of Hoka or Brooks tennis shoes from Brown’s Shoe Fit Co. in Freeport!
What’s Cookin’
You’ve probably noticed that all of the recipes we share have one thing in common – lots of veggies and fruits. It’s not impossible to get your 5 servings a day – it just takes a little planning.
One easy rule to follow if you want to eat healthier is to always aim for the least-processed foods. Pretty soon, we’ll be able to get great fresh stuff from farmers’ markets in the area, but until then, shop the “outside ring” of your grocery for fresh produce, lean meats and dairy, and whole-grain bread.
What are you going to do with all those veggies? Try roasting them on a sheet pan!
Grow Your Own
If you’d like to combine healthy eating with some exercise and fresh air, we have spaces available in the FHN Community Garden behind the FHN Family Healthcare Center – Burchard Hills in Freeport.
We’re updating the fencing and bringing in new soil this year, but each 4 x 8 foot garden bed is still just $25 for the growing season. Follow the link above for more information and to sign up. Applications are due by May 27.
For recipes this week, we’re sharing meals to make in all kinds of appliances, from Slow Cooker Turkey Stuffed Peppers to Air Fryer Empanadas and Raspberry Chipotle Chicken Drumettes in the Instant Pot. If you’re carb-conscious, try this Spaghetti Squash Shrimp Scampi!
Hello again, Get Fitters! Welcome to Newsletter #4
Thank you to everyone who checked in with our latest quiz, and congratulations to Linda S., our third quiz winner!
Make sure to take Quiz #4!We'll choose a $20 gift card winner from all entries.
Remember, at the end of this year’s Get Fit program, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown’s Shoe Fit in Freeport! (All Get Fit participants will be eligible to win the second-place prize, a $100 gift card to Farm and Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)
Though it’s too late to be eligible for our first three grocery giveaways, you can still take both earlier quizzes on the site to make sure you’re eligible for the big prize!
Quiz #3Quiz #2
Quiz #1
Snack Time
Need something to tide you over between meals, but don't want too many calories?Try these 100 Calorie Snack Ideas.
Strength and Resistance Training
We’ve talked quite a bit about adding some movement to your day, from walking to low-impact exercises you can work on at home, no equipment needed.
Now, let’s talk about some exercises that help to develop and maintain your bone and muscle mass, which can help you prevent osteoporosis and injury. The American Heart Association recommends that adults work strength-building training into their exercise regimen two times a week.
You don’t need a smart fitness mirror (though here are some recommendations to consider, in case you win the lottery) a bunch of equipment, or even a gym membership. (Do remember, however, that as a Get Fit participant, you are eligible for free trials and deals at all of our Fitness Partners – scroll up and over for the list!)
Some of the most basic exercises you know help to develop your strength and resistance, from lunges to pull-ups. Check out these easy, no-equipment-needed body-weight resistance exercises.
The American Heart Society shares a simple 10-minute workout on its Heart.org site.
And here’s a 15-minute strength-building yoga workout, too! If you have access to a resistance band – you can find them for around $10 at Walmart, try this whole-body workout.
Exercises for the Mobility Challenged
Good health is important for everyone. People living with physical disabilities – whether permanent or temporary – benefit from getting their heart rate up with exercise as well as strength and resistance training.
Talk to your healthcare provider about what exercises are best and most appropriate for you. You also might get some good ideas from this list of good workouts for the mobility challenged.
Coming Soon: Walk With a Doc!
FHN’s popular Walk With a Doc is back April 9, featuring Diabetes Education Program Coordinator Megan Christensen MSN, RN, CNL as our first host! Meet the group at 8 a.m. Saturday, April 9 by the Krape Park concession stand (1799 S. Park Boulevard in Freeport) for this safe, fun, and FREE way to spend 30- to 45-minutes as you get some steps, learn about health, and meet new friends! Learn more about Walk With a Doc.
Get the Grill Started!
Warmer weather means cookouts and picnics, yay! Do you know the basics of food safety when you dine outdoors? Check out this video for some tips on keeping your picnics safe.
You might want to file away this healthy appetizer/side dish recipe Tik Tok Guac from Aramark’s Feed Your Potential chefs. We’ve shared the recipe for 8 servings, but the FYP365 site lets you scale it up or down to make as much as you’ll need!
This Tropical Fruit Yogurt Smoothie is perfect for a quick breakfast or satisfying snack!
Hi, Get Fitters, and welcome to March (finally)...and Newsletter #3
It’s encouraging to see things “greening up” a bit outside, and we’re getting closer to weather warm enough to go outside and really enjoy a walk or a jog.
Until then – and when the spring days turn rainy – have you taken advantage of any of the free trial memberships offered by our Fitness Partners? Check out a new fitness center – you might find that it’s just the place for you!
Use your Get Fit membership card (you should have received it via e-mail after you enrolled – check your spam filter!) to treat yourself to a fun workout at a brand-new place! You’ll find links and information on all of our Fitness Partners on our site.
Checking out new fitness centers, exercising with friends, and switching up your exercise routine are great ways to keep from getting bored with your workouts. You can even jump into the way-back machine for an activity you haven’t thought about since grade school for some fun! We found a fun 10-minute Jump Rope Workout for Beginners from The Jump Rope Dudes on YouTube.
If you want to laugh while you sweat – and get a short workout to a fun song, check out The Fitness Marshall. He and his “backup booties” will get you moving to songs from Ed Sheeran’s “Shape of You” to Rhianna’s “Work.”
If you’re looking for a more straightforward workout, check out this great low-impact workout for beginners
What’s Cookin’
Whether you observe Lent or not, this time of the year is a great time to try out some healthy meat-free meals. Wednesday’s grocery ads had all kinds of deals on seafood – why not try some fish this weekend? If the weather is nice, you can cook it in foil on the grill. (If the weather isn’t nice, pop it in the oven!)
For recipes this week, we’ve been thinking about Slow-Cooker Mahi Mahi Tacos and healthy (and low-carb) Cheesy Zucchini Breadsticks to snack on while we’re watching basketball!
Quiz #3
Thank you to everyone who checked in with our latest quiz, and congratulations to Deanna K., our second quiz winner!
Make sure to take Quiz #3!We'll choose a $20 gift card winner from all entries
Remember, at the end of this year’s Get Fit program, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown’s Shoe Fit in Freeport! (All Get Fit participants will be eligible to win the second-place prize, a $100 gift card to Farm & Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)
It’s too late to be eligible for our first two grocery giveaways, but you can still take both quizzes on the site to make sure you’re eligible for the big prize!
Quiz #2Quiz #1
Hello again, Get Fitters, and Welcome to Newsletter #2
Thanks to those who watched the video and took the quiz we linked to in our last newsletter! Congratulations to our first biweekly grocery giveaway winner, Lesa H.!
Remember, at the end of this year’s Get Fit program, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown’s Shoe Fit in Freeport! (All Get Fit participants will be eligible to win the second-place prize, a $100 gift card to Farm & Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)
It’s too late to be eligible for our first grocery giveaway, but you can still take Quiz #1 to make sure you’re eligible for the big prize!
One of the quiz questions was “What would you like to learn about in this year’s Get Fit?” You guys had some great answers, from wanting information about cutting carbs to simple ways to get moving, how to combat stress eating, and of course, great healthy recipes!
We’ll ask that question in every quiz, so please let us know what you’d like to learn about – it helps us make the program more useful for you!
Congratulations to Jill L., the winner of our Exerselfie challenge! Thanks for sharing!
Exercise, Stress, and Your Health
A couple of you suggested we share information on how to relieve stress and anxiety. It may not seem like a “fitness program” kind of thing to talk about, but it certainly is a “your whole health” thing!
We are all under a lot of stress these days, and that can have some serious health consequences. While there’s no way to “fix” stress or anxiety, addressing it and doing something about it can and should be a part of taking good care of yourself.
This week, try adding some meditation and mindfulness to your workout schedule. We like this five-minute guided meditation to help get a “reset” from stress.
If you’d like to try some full-on yoga, but don’t know where to start, check out Yoga for Complete Beginners. We found a great list of yoga videos – from the beginner video above to yoga targeted to weight loss, getting up and stretching to a total yoga body burn video.
Recipes
Seafood – as long as it isn’t fried – is a great, healthy protein. We’re sharing a recipe for Tex-Mex Shrimp Tacos this week!
Plus, in the first quiz, you guys asked for some carb-conscious recipes, too: Here’s a yummy-sounding Asian Chicken Salad!
Make sure to take Quiz #2!
Remember, at the end of this year’s Get Fit program, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown’s Shoe Fit in Freeport! (All Get Fit participants will be eligible to win the second-place prize, a $100 gift card to Farm & Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)Hello, and Welcome to Newsletter #1
Because there are so many easy-to-use apps available, we aren’t asking you to report your minutes of exercise or water and fruits and veggies intake. But we miss hearing from you! So, just as a chance to check in every couple weeks, we’re going to quiz you. Don’t worry, it won’t be difficult – you’ll be able to answer easily if you watch that week’s video – and there are just 2 questions each time.
That doesn’t sound TOO bad, does it? We’re going to make it even better – we’ll draw a $20 grocery gift card winner from among the people who answer each quiz.
But wait, there’s more! At the end of this year’s Get Fit program, everyone who participates in all 6 quizzes will be eligible for our BIG prize, a $200 gift card to Hibbett Sports or Brown's Shoe Fit! (All Get Fit participants will be eligible to win the second-place prize, a $100 gift card to Farm & Fleet, or the third-place prize, a $50 gift card to either Fitness Nutrition Center or Nature’s Way.)
This week, to start everyone off right, we’re sharing a video about goal setting. Check it out for some help with setting achievable health goals. And don't forget to take the quiz afterwards!
Recipe
Hearty Macaroni BakeFor our first recipe of the year, our FHN-Aramark dietitians have a new take on an old Midwest classic. Now, let’s stir up a bit of trouble. What did your family call this dish when you were growing up?
Mini Challenge #1
Check out our Excerselfie challenge!
Happy Valentine’s Day, Get Fitters!
Are you looking forward to a nice dinner or some yummy treats? YAY!
Treating yourself is an important part of a healthy lifestyle. Enjoy your treats, but keep in mind that they aren’t really the fuel your body needs to be its best.
This week, take time to treat your body well – a nice walk outside if the weather cooperates, some delicious fruit for a snack (seriously, how cool is it that you can buy a little package of fresh pineapple chunks?!), and maybe some winding-down time with a good book.
In honor of Valentine’s Day 2022, here are 22 tips from the Cardiology team at FHN to help boost your heart health:
- Know the symptoms of a heart attack or stroke. The American Heart Association breaks them down here. If you or someone you love is experiencing these symptoms, call 9-1-1.
- Start with a trip to your healthcare provider for a checkup. This will give you “baseline” information such as your height, weight, and blood pressure and could alert you to any problems.
- Learn about your heart health. FHN is offering special pricing on two non-invasive heart health tests if you make an appointment during February, American Heart Month. Get the details here.
- Keep away from “crispy.” Many fast-food restaurants offer a relatively healthy sandwich option– a grilled chicken sandwich. “Crispy” means “fried.” You don’t have to give up fried foods completely; it’s OK to indulge in a treat, but it shouldn’t be a daily habit.
- Taste before you salt. Do you usually salt your food before you start eating? Have a taste first – it might not need any additional salt!
- Get moving. Aim for 30 minutes of exercise 5 days a week, but your heart will benefit from any amount of exercise. You can break up the time, too – hit your goal with some low-impact aerobics in the morning and a brisk walk in the afternoon.
- If you smoke, stop. Call 1-866-QUIT-YES or visit The Illinois Tobacco Quitline for free help, or talk to your healthcare provider.
- Don’t use e-cigarettes. Research suggests that vaping is bad for your heart and lungs.
- De-stress. Stress can do more than make you grouchy: It can hurt your heart. You don’t have to roll out a yoga mat – try closing your eyes and concentrating on a few deep breaths when you’re feeling stressed.
- Take care of your teeth. Though it hasn’t been scientifically proven, there appears to be a connection between healthy teeth and gums and your heart health. Brushing, flossing, and regular cleanings can help keep your mouth healthy.
- Substitute. If your recipe calls for heavy cream, use a mixture of equal amounts low-fat milk and evaporated fat-free milk. If you’re baking, try substituting 1 cup of unsweetened applesauce for a cup of butter, margarine, oil or shortening.
- Spice it up! Use herbs, spices, citrus juices or vinegar instead of salt when you are cooking.
- Eat more color. Nutritional guidelines say to eat 5 servings or more of fruits and vegetables each day. Try eating something from every “color group” – red and pink; blue and purple; yellow and orange; white and brown; and green. Check out the American Heart Association color wheel!
- Up your fiber intake. A diet rich in soluble fiber – like oats, black beans, apples, and pears –can help to lower your cholesterol and make you feel full.
- Take the stairs. It might not seem like much, but choosing to take the stairs instead of the elevator and finding a parking spot just a bit farther away from the door are good habits. If you work in an office, try walking over to speak with someone instead of sending an email. When you can, move!
- Get a good night’s sleep. Rest isn’t a luxury - your body needs it. Make sure you’re getting 7–8 hours of good sleep each night.
- Watch your fats. Choose lean cuts of meat and low-fat versions of dairy products to cut down on your saturated fats, and avoid trans fats. Check ingredient lists on the foods you buy, and put anything that has “hydrogenated” or “partially hydrogenated” in the list back on the shelf.
- The less processed, the better. In general, less processed foods are healthier. “Shortcuts” like canned, frozen, or pre-chopped fresh vegetables are fine, but steer clear of “ready to eat” meals that often contain added fats, sugars – and calories.
- Watch what you’re drinking. Sugary sodas and juice don’t add anything but calories to your diet. And treating yourself to a foamy, sweet coffee drink is about the same as having a candy bar.
- Limit alcohol. No matter what the latest study says about red wine or hard liquor, drink alcohol in moderation. Don’t have more than one or two drinks a day.
- Eat a healthy diet. Try to have fish (broiled, baked or grilled – not fried) at least twice a week; it’s lean and packed with good nutrients. Fill up on fruits and vegetables, whole grains and lean proteins.
- Try some pet therapy. Playing with your cat or walking your dog provides a bit of exercise, and the unconditional love and snuggles a pet can provide are good for your heart!
From all of us at FHN Get Fit and FHN’s heart team, have a happy, healthy Valentine’s Day!
Welcome to this year’s FHN Get Fit program!
We’re glad you’ve joined us, and we hope to help you make some healthy changes in the next 12 weeks.
Let’s get started by choosing a way to keep track of your progress. There are hundreds of apps and programs available to help you with this, not all of them free. We are going to focus on keeping it free!
First, does your health insurance offer a fitness or wellness program? This is a good place to start looking, because these kinds of programs are free (they’re part of your insurance premium) and can even offer rewards!
If you aren’t looking for an app-based (or phone-based) program to help you get active, check out the Move Your Way Activity Planner. It’s a part of the U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion’s Move Your Way site, which is a really nice resource if you’re looking to try new, fun ways to get moving!
While you’re on your computer, check out MyPlate, the U.S. Department of Agriculture’s healthy eating site. Go ahead and take the MyPlate Quiz! There’s so much good information on this site, from great healthy recipes to tips for eating healthy on a budget. There’s even a free app to help you on your healthy journey!
One of the easiest-to-use apps to help you track activity and nutrition is MyFitnessPal . It’s free to download and use (you can subscribe for about $10/month to use all of the app’s features) and helps you track calories and fitness activities and has more than 350 workouts.
Fooducate is a neat app that can help you make good food choices. It has a barcode scanner that will “grade” your grocery choices and really details the nutrient content of food. Plus, nice recipes! It’s free to download and use, though there are in-app purchases for added features.
If you’re looking for workout ideas, check out Daily Workouts Fitness Trainer. It gives you access to exercise videos and workout routines with on-screen instructions and a timer. It has workouts of different lengths, from 5 to 30 minutes, and was developed by a certified personal trainer. It’s free to download and use.
If you’re looking for a more specific app – something that pairs with your Apple Watch or features yoga, for example, check out this article on the 10 Best Fitness Apps.