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January Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron
New Year's Fitness Resolutions = Realistic goals!

It's no secret that gyms and health clubs can be pretty busy places in January. Resolving to get in shape or lose weight is a common way for Americans to start the New Year. We all know resolutions do work - if they're done right.

You have to go into it with a plan. A lot of times, resolutions fail because we set goals way to high.

It's important to be realistic about what you can and will do. Setting unrealistic goals is a recipe for getting off track.

If you resolve to never eat sweets or to run every day of the year, that's very unrealistic. Getting off track is part of the process. If it happens, wake up the next morning and reinforce your goal.

* Write down your resolution or share it with a friend. Studies show if you have a support system or share your goal with someone, you're more apt to stick with your plan and be motivated.
* Reward yourself. As you reach small milestones along the way, give yourself a fitness-related reward. For example if your goal is to lose 15 pounds, celebrate that first five or ten pounds you lose with a new pair of workout shoes or maybe new fitness DVD you have been wanting.
* Start small. It can be as little as a 20-minute walk every day to begin. The most important thing is just to get started.

If you want to start off the New Year making better food choices then check out, for awesome, easy and yummy recipes to make!

· 3 cups cooked chickpeas (canned or made fresh) - also called garbanzo beans
· 1 tablespoon garlic powder
· 1 tablespoon onion powder
· 1 tablespoon cumin
· 2 teaspoon chili powder
· 1/2 teaspoon salt
· 1 tablespoon olive oil

· Use 3 tablespoons Clean Eating Taco Seasoning + 1/2 teaspoon sea salt and 1 tablespoon olive oil
· Use 3 tablespoons honey + 2 teaspoons cinnamon, 1/4 teaspoon salt and 1 tablespoon safflower oil
· Use flavored oils in just about any flavor
· Use 1 tablespoon garlic powder, juice of 2 lemons + zest and 2 tablespoon dried rosemary
· Use 3 tablespoons balsamic vinegar and 1 teaspoon sea salt. Garlic and onion powder optional here.
· Use 2 tablespoons chili powder, 1 tablespoon. paprika, 1/2 teaspoon salt and 1 tablespoon olive oil
· Use 2 tablespoons curry, 1 tablespoon garam masala (spicy!), 1 tablespoon garlic powder and 1 tablespoon olive oil

1. Preheat oven to 300 degrees F.
2. Mix all ingredients in a medium mixing bowl.
3. Spread the beans out over a parchment-lined cookie sheet.
4. Bake for about 60 minutes being sure to stir at the 30 minute mark.
5. Allow to cool and serve.

Nutritional Content:
(Data is for 1/2 cup)
Calories: 125
Total Fat: 4 gm
Cholesterol: 0 mg
Sodium: 342 mg
Carbohydrates: 17 gm

If you want to try a new recipe and aren't sure of its nutritional value, then check out to see what is in the food you are eating!  

Wishing everyone a Healthy and Happy 2015!