Get Fit! Feel Good!

May 2018

May is National Physical Fitness and Sports Month. It’s important that people of all ages and body type are getting enough physical activity. National Physical Fitness and Sport month is a great time to start getting active while spreading the word about the positive health benefits associated with it.

Some benefits to regular physical activity:

  • It can improve muscular fitness, bone health, and heart health in children and adolescents
  • In adults physical activity can lower the risk of heart disease, type 2 diabetes, and some types of cancer.
  • Physical activity can lower the risk of falls and improve cognitive functioning in older adults
  • How to make a change this month?  Start with a walk or a bike ride before or after dinner.

Muscle of the Month: Bicep

Also known as Bicep Brachii

Function of the Bicep Brachii: The Bicep assists in the raising of your arm and is responsible for bending at the elbow.


Exercise of the Month: Bicep Curl

Stand up straight with a dumbbell in each hand and hands down by your side. Keep your elbows close to your body and rotate your hands so your palms are facing forward, this is your starting position. Now keeping your shoulders still, exhale and curl the weights up (bending your arm at the elbow). Lower weights slowly back down to starting position and repeat.

Bicep Curl Modifications:

Don’t have dumbbells or a gym membership? Don’t worry, you can still do this exercise!  Household objects can be used as weights. Try using a can of soup, bottle of water, or a bag of oranges and for a challenge use a gallon of water.

Nutrient of the Month: Avocados

Avocados contain:

“Heart Healthy” fats that can help lower cholesterol and triglyceride levels
May help relieve symptoms of Arthritis
Is a good source of Fiber
Fiber can help people feel fuller faster and manage their weight. Diets rich in fiber may reduce the risk of certain chronic disease

For more information about cholesterol go to:  American Heart Association


Recipe of the Month: Avocado Toast


  • slices bread (Wheat, Whole-Grain Seeded), toasted
  • ½ -3/4 ripe avocado
  • 1- 2 Tbsp. parmesan
  • Pinch of red pepper flakes (optional)


  1. Toast bread in oven or toaster.
  2. Top with ripe avocado and use fork to smash.
  3. Top with parmesan cheese and (optional) red pepper flake.
  4. Eat, repeat, enjoy!

Nutrition Information:

Serving Size: 2 slices avocado toast

Calories: 362     Fat: 25.1gSaturated fat: 5.2g

Carbohydrates: 29.8g    Sugar: 2.1gSodium: 300mg

Fiber: 10.2g                  Protein: 9.9g


Avocado toast can be made more than 1 way. Here are other toppings that can be used: eggs, salmon, strawberries, garlic, tomatoes, capers, onions and feta.


If you have any questions or want to learn more about how to get involved with our fitness programming, please contact Vicky DiNatale

2 responses to “Get Fit! Feel Good!”

  1. Patricia Cameron says:

    I’d like information on how to enroll my daughter (age 34) in Special Olympics. We live in Arlington MA