RECIPE

It is suposed to be a fabulous warm weekend, so I thought I would leave you with a great healthy treat!

This recipe has no fat and is packed with vitamins and antioxidants. A great way to start your day!

Yummy Fruit Smoothie

1 carton nonfat cherry yogurt
1 peeled orange
1 peeled banana
1 cup frozen berries of choice
2 cups ice
Blend in blender until smooth. Serves 2 Each serving provides approximately 160 kcals and no fat. Enjoy!

Week 2 Results

The results are in for week two April 9-15

Congratulations to Heber Valley Medical Center!

Rocky Mountain Care is commended for top score again this week, but in the interest of giving everyone a chance at a weekly prize, I am awarding the second place winners this week.

The scores were extremely close!!

Many individual and team scores went up this week- Keep up the great work and remember the Grand Prize!

Here are the week two team averages:

Rocky Mountain Care 34

Heber Valley Medical Center 33
The Fit Stop PT 32
Wasatch Medical Clinic 32
Bee Hive Home 26

Taylor-Haderlie-Berg Offices 22
The Wentworth no data

Week #1 Winner!

Proud Rocky Mountain Care Staffers!

The results are finally in for week one April 2-9
Congratulations to Rocky Mountain Care! I would also like to congratulate Betty at Heber Valley Medical Center who logged the most individual miles at 79!! Way to go!

Here are the team averages:

Rocky Mountain Care 36
Heber Valley Medical Center 29
Wasatch Medical Clinic 26
Bee Hive Home 19
Taylor-Haderlie-Berg Offices 17
The Wentworth no data
The Fit Stop PT no data

REMINDER
Team scores need to be in to me by each Wednesday. If I do not receive them by Friday, you will not be eligible for the weekly prize. (Get them to me eventually and you will still be in the running for the grand prize!)

Excercise Tip #1

Studies show that it is healthier to be fit and heavy than to be thin and inactive. (The best idea is to be thin and active.) Don't worry about how you look doing it, just get outside and start moving. You may want to start out slow, but try to exercise at least 20 minutes at first. As your body gets accustomed to the activity, you can increase your pace. After you get comfortable with a pace that is right for you, lengthen your workout session. Make each change gradually, allowing time for your body to adjust. Ideally, you should exercise 40-60 minutes 4-6 times per week.

I would like to welcome Dr. Haderlie , Dr Taylor and Dr. Berg's office staff to our competition!
A few of you have inquired about pedometer equivalents. Some of you are swimmers or bikers for instance, and we want you to be able to take credit for that exercise as well. Here are some equivalents for you, just add them to your daily miles.

FYI: 2000 steps = 1 mile

Physical Activity Time spent to Equal to 1 mile walking

Skiing 15 minutes
Skiing (cross country) 10 minutes
Bicycling – leisurely 20 minutes
Bicycling - light, 10-11.9 mph 13 minutes
Bicycling – moderate, 12-13.9 mph 10 minutes
Bicycling – vigorous, 14-15.9 mph 8 minutes
Bicycling – racing, 16-19 mph 6 minutes
Stationary bicycling: light 16 minutes
Stationary Bicycling: moderate 11 minutes
Stationary bicycling: vigorous 8 minutes
Aerobics: low impact 16 minutes
Aerobics: high impact 11 minutes
Water aerobics 20 minutes
Swimming laps: vigorous 8 minutes
Swimming laps: light/moderate 10 minutes
Resistance training (weightlifting) 27 minutes
Skating 20 minutes
Dancing 15 minutes
Soccer 10 minutes
Basketball 20 minutes
Jumping rope 12 minutes
Football 15 minutes
Relay Races 20 minutes
Tennis 10 minutes
Golf (walking) 20 minutes