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January 8, 2008     Cape Gazette
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January 8, 2008

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26 - CAPE GAZETTE - Tuesday, January 8 - Thursday, January 10, 2008 HEALTH "& FITNESS m Submitted photos Beacon students study healthy practices Beacon Middle School students reeently held the My Body and Me health fair in which they learned all about the/human body with the help of 30 Wesley College nursing students under the supervision of instructor Karen Panunto. Subjects covered included organs and their systems, structure and functions; weight and nutrition; circulatory, muscular and respiratory sys- tems; and relaxation techniques, which were a favorite with the students. Practicing how to take a pulse are (l-r) Grant Gillan and Junior DiMaio. Modeling the joints, ligaments and tendons in a human arm are Lynn BeMiller, left, and Michael Martin. Health Access Network of Delaware launches new website Goal is to serve and protect Delawareans by providing range of health information To educate Delawareans on issues impacting their healthcare by encouraging active involvement in public policy that promotes access to quality healthcare, Health Access Network of Delaware is providing individuals and organizations with the necessary information, advocacy tools and community resources to be active partners in the shaping of public policy related to healthcare. By logging onto the Health Access Network of Delaware (HAND) website,, patients will be able to access various tools, information and resources for their benefit. This website is designed to help patients find informa- tion on a wide range of health questions, such as whether or not they qualify for healthcare or prescription drug assis- tance, how to find support groups to help them deal with illness and how they can take action on health issues in Delaware. By using these resources, patients are encouraged to become more actively engaged in shaping the public poli- cy that dictates patient access to quality healthcare. The advocacy resources section of the website empowers patients to make their voices heard. The tools and tips offered in this section will help people become active and effective participants in theDelaware healthcare communi- ty. Patients will also be able to find information about dis- eases, current healthcare news, issues, events, patient assis- tance programs, volunteer opportunities, counseling and support groups, hotlines, and prevention and wellness pro- grams. It's a new year; what are you waiting for? HEALTH TOPICS Dave Kergaard are tired of being tired or you just want to set a good example for your children. It might be even more complicated like competing in your first 5K run or following a 12-week program to change your body. Whatever the reason or motivation behind your desire to change, you first must have a goal. I know that it is easy to Happy New Year. Now that the new year is here, let's get down to business. Have you started work- ing out? Have you changed your eating habits? Have you started a walking program? Did you visit and join a gym? Are you using that treadmill at home that you bought three years ago? Did you seek help from a professional to assist you in getting started? Have you set some reasonable and attainable goals? I hope you can honestly answer yes to at least one of the above questions. I will attempt to break this whole process down into as sim- ple a structure as possible. It real- ly is not very difficult if you get started on the right foot in the right way. First and foremost, you have to have some idea of what you want to achieve and accom- plish. It might be just something as simple as wanting to feel better or losing a few pounds. It might be a little more compli- cated like getting into a smaller is more likely you will not forget it. The second thing you need to do is to seek some assistance or help. There are a number of ways that you can do this. Talk to your doctor, seek advice from a person- al trainer, purchase a training book or talk to a friend who has achieved some personal success. This will help you realize what you will need to do to help your- self reach your goal or goals. Having someone to talk to and work with will be the best support system that you can have. The third thing that I recom- mend is don't wait. Get started now. Too many people procrasti- nate and talk a good game but never put their plan into action. Don't wait until your birthday or the first of the month or even Monday to get started. Start now. Too many people literally quit before they ever get started. The fourth thing to do is to start slowly and ease into your workout injuries and burnout at a very early stage in your program. Begin by walking three or four times a week for 20 or 30 minutes at a nice brisk pace. Two days a week you can add a weight-train- ing program to the mix. Do three sets of 10 to 12 repetitions for each body part. For example, you can do bench presses for chest, pulldowns for back, lateral raises for shoulders, barbell curls for biceps, pressdowns for triceps, leg extensions for thighs, leg curls for hamstrings, and toe raises for calves. You can then finish the workout by doing some crunches for your abdominal muscles. For starters, that is all that you need. This is a simple yet effective program for both men and women of all ages. I'll discuss in a later column a more advanced training program to fit into your schedule. The fifth and last item I want to discuss is nutrition. Once again, this is the key to your success or not change their eating habits. You can work out, lift weights, run or do whatever you want, but unless you change your eating habits, all your training efforts are for naught. Everything that you attempt to do to get into better shape is cancelled out by poor eat- ing. I cannot stress this point enough. You cannot compensate for poor eating habits by exercis- ing and working out, no matter how hard you try. Eighty percent of your success or failure is tied directly to what you eat or don't eat. There you have it: a quick trip into the new year to assist you in your efforts to make yourself healthy. Are you going to cheat on your diet? Sure. Are you going to miss a workout? Of course. But the key is getting right back on track and minimiz- ing those breakdowns. Good luck. Dave Kergaard is is a personal fitness trainer at Gold's Gym. lress size for a reunion or looking write it down, but in all honesty if regimen. Going too fast and too failure. Everyone wants to Send email to kergaard@com,,