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Volume 1 / Issue 13 May 2014 WILLIAMSON WELLNESS CENTER

Is a private studio for all people, especially those who are recovering from injury and illness. We specialize in musculo-skeletal conditions, orthopedic issues, neurological conditions and lower back pain.


Have you checked in with your New Years goals? This months all about making sure we are on track with your body. Summer is just around the corner and its time to celebrate with a new beautiful WWC t-shirt. We have some very bright options! The colors are you put the lime-in the coconut Lemon, stop in the name of bright sherbet Orange and taste of the Pacific Blue. Please let us know your size and we will place an order for you If you or anyone you know are interested in participating in the Parkinsons Research Study coming to WWC August 11th-October 1st ,please, contact us here at the center! This is an 8 week FREE fitness class specializing in delaying the progression of Parkinsons Disease symptoms. This is a great opportunity to meet and connect with people who understand the difficult day to day challenges associated with Parkinsons Disease. All participants who complete the program will also receive a FREE T-Shirt and water bottle with WSU/Williamson Wellness Center logos.


Balance Class Wednesdays at noon Parkinsons and Other Neurological Diseases Exercise and Support Group Tuesday/Thursday 1:45 2:45


Ah, the illustrious New Years resolutions. We try to exercise more, throw our cigarettes away, focus on actually learning to cook healthy meals, cut sweets and junk food cold turkey, and even put a padlock on our wallets. Lets face it, the first week is easy. However, breaking a habit is not as easy as 1,2,3. Unfortunately, for many of us, we often see ourselves regressing, because as the saying goes, old habits die hard.

Photo credit: google images

The Cold, Hard Facts

According to the University of Scrantons Journal of Clinical Psychology, only 8% of people that make New Years resolutions are successful in achieving their goals for the duration of the year. Typically, trending statistics reveal that as

time passes, the percent of people holding fast to their resolutions becomes marginally smaller. For example, as the study suggests, approximately 75% of resolutions are kept within the first week, yet when hitting the six month checkpoint, only 46% of resolutions remain intact.

Old Habits Die Hard

We slip back into our bad habits once we give ourselves a reason to fizzle out. Since it takes about thirty days to make something a habit, it takes about twice as long to wean off a habit.

Shedding Some Light

While its very disheartening to see these unfavorable statistics, there is still hope. Instead of becoming a pessimist, keep your resolutions in check by reviewing your goals once a month out from declaring these changes. Not sure where to start? Follow some of these simple manageable tips to keep you on track 1. Refine Your Goals ask yourself, do your goals seem a bit lofty? Take things one step at a time. 2. Make Your Goals Explicit - A creative way to display your goals is to create a vision board; a collage of pictures displayed to motivate and constantly visit. Photo credit: google images Go ahead, place it next to your mirror and see results. 3. Develop A Plan of Action Keep a journal, Word Document, note on your phone or sticky notes everywhere writing a step by step plan of action. Include a start time and projected end date to achieve your manageable goals. 4. If You Dont Succeed, Try, Try Again 5. Dont Do It Alone

You CAN Do It
Stay positive during these trying months and change the statistics. At the end of the day, remember that you are making changes to improve your life, one step at a time. With these thoughts in mind, anything is possible.
Source: WITF Author: Adrienne Wolter Feb. 18, 2014


Many Things arent equal but everyone gets the same 24 hours a day, 7 days a week. We make time for what we truly want. - WORD FROM WENDY is grilling time in do-da. I love the spring weather, when I can grill veggies and lean meats. I know a lot of our clients are very gifted in their "grill skills", so I am always open for a new lesson. Check out the recipe within this issue. Fun times. Reviewing New Year 's Resolutions just keeps us "on track" and sometimes we need to be held accountable. When we fall off the wagon it is helpful to have assistance with "gettin' back on the wagon". We have considered bringing a nutritionist into the center for a information session some evening. What do you think? Let us know. We could bring several speakers into the center if we have enough interest. Let's keep the dialogue open.

I am extremely excited with the opportunity to assist in another research project with the University, ie: Physical Therapy. If we can facilitate a location and give back to assist in an effort to improve the quality of life for Parkinson's Disease, "we are in". We have not finalized the plans for the study. Stay tuned and we will keep you informed. For the past four months Kristina Rotunno has been an intern with WWC from the Exercise Science department at WSU. She has been amazing, wonderful and every other positive adjective I can say. We have been so blessed with her help and loyalty to work in our program. I hope and pray her experience has been half as good as our experience with her. Kristina will apply to Physical Therapy school and we wish her the very best.

Photo credit: google images

During the last week we have welcomed a new employee to "keep me in-line"....ha. Patty Cowan comes to WWC to help with the accounting and serve as a part-time office manager. She will be with us during the busy times of the day and thus far she has made an amazing difference. An engineer by trade, she will assist us in many aspects of the business and I could not be happier to have her join the team. Please help me welcome her....what a fun gal. Finally, thanks to everyone for the amazing out-pouring of love and compassion in the passing of my Mother, Carol Williamson. The journey has been long but, however her pain and suffering is finally over. She is celebrating a new life and we are so grateful. Thanks be to God.


Servings: 8
Photo credit: google images

Ingredients: 1 cup fresh basil leaves, chopped 1 clove garlic cup grated Parmigianino Reggiano Kosher salt and fresh pepper to taste 3 tbsp olive oil 1-1/4 lbs skinless chicken breast, cut into 1-ince cubes 24 cherry tomatoes 16 wooden skewers

Directions: In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with check, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total. Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes. Source: Ginas Skinny recipes


We just bid a long, cold winter a welcome farewell. But while youre peeling off the layers, remember that swimsuit season is just around the corner. Are you ready? If not, we have a few ideas on how to lose weight and tone muscle by Memorial Day Weekend. Not enough time to make a difference? Its actually a lot of time, say Danielle Omar, a registered dietician in Fairfax, VA. If you are just starting out, its really important to set realistic goals or you will risk injury and mental burnout, she says. Set yourself up yourself up for success, not failure, Calcote says. That means incremental changes.
Source: Wichita Eagle. April 22, 2014 Author: Gabriella Boston Special to Washington Post

STEP BY STEP Beginner (eight-week goal: Lose 10 pounds, tone up for summer) This is your program if you feel ready and excited to take on an eight-week challenge, and really just want quick results by starting a new workout and diet. Youre starting a little-to-no physical activity throughout the week, and with little-to-no awareness of how your eating habits stack up. Weeks 1-3 goals Practice the plate method with lunch and dinner. Half of the plate should be vegetables, one quarter lean protein, on quarter starchy vegetables or whole grains (brown rice, whole-wheat bread, etc.) Exercise at least 30 minutes three times a week. Try two cardio days at medium intensity (walk, walk, jog, spin, bike, hike, elliptical etc.) and one strength day of free weights, group fitness class, yoga, personal training, etc. Reduce added sugars by at least one serving per day. Think about where there are extra sugars in your day (both substitutes and the real stuff). Flavored yogurt? Soda? Sweetened coffee? Afternoon treats? Deserts after dinner? Alcohol? Eliminate at least one of these. Weeks 4-7 goals Eat at least five servings of fruits and vegetables each day. Continue the plate method and use this to help your fruit and vegetable intake high. Increase exercise by one day per week. Add in a cardio strength mixed workout this would be something like a group fitness class, Pilates or doing 15-20 minutes of cardio and then adding 10-15 minutes of strength exercises (about 30-45 minutes of total exercise). Be consistent. Increase water intake. Drink at least 10 cups of water each day, and substitute water for sweetened drinks, alcohol and/or coffee. Week 8 goal Keep everything consistent. These new behaviors should feel more habitual by this point

Photo credit: google images

Moderate (eight-week goal: Lose five pounds, get a toned look) If you already exercise somewhat regularly (90-120 minutes per week) and have some awareness of healthful eating, this program is for you. You may feel your eating habits are pretty healthy but you have a few weaknesses (think: sweets, a glass of wine at night, etc.) Weeks 1-3 goals Reduce added sugars/alcohol by two servings per day. If your alcohol intake isnt regular, then aim for only two to three drinks per week total. Add in one extra day of physical activity per week to focus on strength training and toning muscles. Try a new group fitness class, an at-home video, the seven-minute workout, etc. If youre already working out five or six days per week, then add 10-15 minutes of strength training to your current routine at least once a week. Reduce carbohydrate intake at night; aim for high vegetable/protein meals at dinner. If there is a carb in the meal, aim for starchy vegetables rather than processed carbs such as bread or pasta. Weeks 4-7 goals Add in healthful fats to one meal/snack per day. Aim for unsaturated fats such as fish, oils, nuts, seeds or avocado. If you already eat these, try a different source, something new. Devote at least one day per week to high-intensity cardio exercise (Effort 8 on a scale of 10) for at least 25-30 minutes. Week 8 goal Keep everything consistent! These new behaviors should feel more habitual by this point.