Monday, January 27, 2014

Happy New Year!
Do you want to increase your physical activity?
Start drinking less pop? Do you want to lose weight?
Or increase your fruit and vegetable consumption?
Well, each year everyone has their own resolution, and I want to help you
achieve yours by giving four tips to remember in 2014!
If you are trying to eat healthier this year:

     1. Stay motivated by not going cold turkey on your current diet!
  • Avoid restricting foods. Instead, start by consuming them less frequently because it’s inevitable that you will want them even more by the end of your day. Remember moderation is key.
     2.  Gradually increase that food into your diet that you want more of!
  • If you want to consume more vegetables for example, instead of sitting down with a bowl of raw carrots. Try adding them into a soup, or spicing them up with cinnamon and (a dash of) sugar!
If you are trying to increase your physical fitness this year:

      3. If you don’t know how to do something, ASK!
  • The last thing you need to start off your new year is to get injured because you thought you knew how to do that one exercise. Easy solution! You can either ask a friend or family member who is knowledgeable, the internet has thousands of resources for every exercise imaginable, or you can find a personal trainer near you!
     4.  If you have experience in exercising, and you’re ready to challenge your body
          to a new level this year remember, you CAN!
  • Even though it may make you nervous to try something new, with the right coaching or training from an individual you can totally hit your cardio or weightlifting goals. Maybe you want to run your first 5k? Or accomplish a personal record in lifting? When it comes down to it before you have second thoughts, remind yourself how far you have come, and know that you CAN do it!

 Cheers to a healthy New Year, and You!
Written by Alexis D’Ascenzo, Dietetic Student at University of Illinois at Chicago, CPT

Wednesday, January 15, 2014


                                                               New Year, New You            

Most of us make New Year’s resolutions that relate to losing weight, eating healthier or exercising.  These are great goals, but most of us unfortunately do not keep those resolutions much past the month of February! 

We recently contributed to an article in the Suburban Life Magazine about how to keep those resolutions.  Here were some of the tips…

  • Make small, realistic goals.  Instead of saying, “I’m going to lose 50 pounds.” Start by trying to exercising 2 times/week.
  • Keep track.  Keep a journal of your workouts and eating habits.  If you know you have to record it, you’re more likely to do it!
  • Wear a pedometer.  Try to walk 10,000 steps per day.  This may require  you to take the stairs instead of the elevator, park at the edge of the lot, and take a break from your computer every 30 minutes for a short walk.
  • Reward yourself.  After a month of sticking to your goal, reward yourself with a new pair of shoes or a massage.
  • Be realistic.  Saying you are never going to eat out is unrealistic.  Make a goal to only eat out 1-2 times/week instead.
  • Plan ahead. Pack your lunch and snacks the night before.  If you know where you are eating out, check the menu online before you go to help make a healthier choice.

To see the full article, log on to


This year we challenged you to take the expert advice on nutrition and fitness from a combination of professionals from TheraCORE and Jim Karas Personal Training in our New Year, New You Challenge!  We kicked off the event Monday with 8 participants, all looking for some direction in leading healthier lives. Between meeting with our registered dietician, learning proper body mechanics and injury prevention tips from our doctors of physical therapy, and working out with certified personal trainers, these participants are sure to achieve some of their resolutions within the next eight weeks of the challenge.  We are looking forward to seeing the results and hope to see more of you participate next year! Remember…It’s never too late to become what you might have been!
-Amy Goebbert, DPT