Fall into Action

Autumn Wellness Tips

The transition from summer to fall can be a challenge. To help ease the change, we have put together 5 Autumn Wellness Tips to get you ready for the colder months and keep your mental (and physical!) health in check.

Start taking a Vitamin D supplement. We get most of our Vitamin D from the sun, so our intake decreases when the weather is colder since we spend most of our time inside during the fall/winter seasons. If you find you are not getting outside much, a Vitamin D supplement can boost your mood and immune system!Take some time to yourself. Autumn and winter are the Earth’s way of telling us to slow down. Start a journal or track your moods to get more in touch with how your feeling.Get your flu shot and yearly check-up. Self-

explanatory! No one likes sniffling and aching and sneezing and coughing getting in the way of life. Yuck. Boost your immune system. You can do this by drinking plenty of water, washing your hands often to prevent sickness, and eating nutritious foods.Get yourself ready for Daylight Savings Time. Go to bed earlier when you can, especially the week before the clocks change. Longer periods of darkness = longer periods of sleep!

November Cancer and Health Awareness Month

Lung Cancer Carcinoid Cancer

TBK TODAY NEWSLETTER

Health and Wellness

Volume 2- November 2016

Get Act ve

Many researchers are saying that being active can help reduce and prevent the many types of cancer along with many other diseases.

No need to panic, you do not have to join a gym or spend hours a day working out. You just need to make moderate moves that will get you a little warmer, slightly out of breath, and breaking a little sweat, about 3-5 days a week.

Here are a few moderate moves to help you accomplish your goals:

Brisk Walking Yard work

(gardening, mowing the lawn, raking leaves)

Household tasks (vacuuming, scrubbing, mopping)

Family games (tag, dodge ball)

Cycling

Set a goal for yourself

and become more Act

Pancreatic Cancer Stomach Cancer Diabetes Awareness

Build Your Own WorkoutTo see more Strength-training exercises, including instructions and photos, go to weightwatchers.com/strength training.

Workout 1

Do 2-3 sets of 12 reps of exercises 1-3 below. Then do 2-3 sets of 20-30 steps of the suitcase carry (each hand). Every week, try to increase the amount of weight you use, or the

difficulty of the body weight exercises.

1. Goblet Squat (use a kettle bell,

dumbbell or just your body weight.

2. Push-up (body-weight)

3. Single arm row (dumbbell)

4. Suitcase Carry (kettle bell or dumbbell)

Workout 2Do 3-4 sets of 8 reps of exercises 1-3 below. Then do 2-3 sets of 20-30 steps of the waiter’s walk (each side). Every week, try to increase the amount of weight you use, or the difficulty of the body weight exercises.

1. Deadlift (kettle bell or dumbbell)

2. Should Press (dumbbells)

3. Reverse Lunge (body weight or dumbbells)

4. Waiter’s Walk (Kettle bells, dumbbells, or use 2 hands with barbell)

So, whether you eat or drink, or whatever you do, do it all for the glory of God. 1 Corinthians 10:31 (NIV)

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Mission StatementOur mission is to aid in the nurturing of the body, soul, and spirit through healthy living by offering a support system, promoting good health and providing educational opportunities and informational sessions that lead to physical wellness for the members of Thankful Baptist Church of Kennesaw.

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