Layout 4 - SOKOL ONLINE

HEALTH & WELLNESSFalconFitnessby Greg GushardIt’s time for that resolution. Hopefully it’s not the same one you made lastyear. A good resolution to have is to lead a healthier lifestyle. This not onlyshould be a 6-month goal, but a lifelong commitment to eating healthy, and exercisingregularly. If you have been neglecting physical activity, and are planningon restarting, or crafting an entirely new routine, here are some importanttips to remember.Your body is not used to physical exercise everyday. Before you start joggingtwo miles daily, do some warm-ups. Jumping jacks are a great exerciseto begin with, along with push-ups, sit-ups, and lighter activities. This will helpbreak your body in to the strain of daily running.A gradual decrease in junk food is best, if you plan on dieting. Never juststop your routines and expect to like it. You should slowly decrease your dailycaloric intake, to get your body used to the fact that it will be receiving less.This will help you retain some of your energy, while you adjust to the new dietplan.Stay focused on your target weight. It’s a good habit to, realistically, set agoal and stick with it. Don’t be surprised if, at first, the pounds drop off. Thisis mostly excess water weight that is easier to burn off than pure fat. Similarly,don’t get discouraged if it gets harder to lose weight. Counteract this byadding a new exercise to your routine, or adding an extra quick exercise in atthe end of the day. Do not cut out valuable nutrients or food. This will cause asurge in hunger, and potentially lead to overeating.After you have exercised for the day, stretch. Too many times, dieters usethe excuse that their body is sore. It is good practice to always make sureyour muscles have had time to release the energy that you have accumulatedthroughout the day.Look up some low-fat recipes. You want to try something new, right? Wellnow is the perfect time to add a low-fat meal into your weekly menu. Thereare plenty of great resources online, including www.lowfatlifestyle.com,www.foodnetwork.com, and lowfatcooking.about.com. These will give yousome ideas of what you’re looking at.Above all, maintaining a positive attitude is the best way to lose weight.Don’t be fooled by fat burners, or dietary supplements. Only hard work, anddedication will help you succeed in reaching your goals.Let’s face it, it is difficult to lose weight. Those who expect resultsovernight, often revert to their old habits of overeating and cutting out thatevening walk. It’s also difficult to get involved when the air is chilly, and thedays are short. So, while these are fresh in your mind, use them as a roadmap to start your New Year’s Resolution of leading a healthy lifestyle.This Monthʼs Fitness Tips....Did You Know?- The winter season provides natural nourishment in the form ofenergy stored.- The human body generates energy as a protection against thewinter chill.- The stomach uses this energy to strengthen it’s own digestive systemand digest food quickly.- Wheat, millet, maize, gram, moong, moth, black gram, masoor, etc.are especially beneficial to the stomach, and help the metabolicsystem break down nutrients for storage.- You should also take carrots, radish, tomatoes and cucumber in theform of salad, as they increase the amount of energy stored and willmake you feel more full, preventing overeating during the holidays.ATTENTION NEST 104 AND DISTRICT ICOLLEGE STUDENTS: WOULD A $2,000 SCHOLARSHIPHELP PAY FOR SOME OF YOUR ACADEMIC COSTS?QUALIFICATIONS:• Applicants should preferably be a Nest 104, Newark, N.J., Member in good standing for a minimum of one year. In addition.consideration will be given to active members in other District I Nests. If the applicant is not from Nest 104, writtenverification of the applicant’s good standing must be received from a Nest Officer.• Applicants must graduate from an accredited high school with at least a B average and/or be enrolled in an accredited2- or 4-year college with a minimum of 12 credits per semester.• A minimum cumulative GPA of 3.0 is required.• Applicants must submit an official transcript of academic records and one to three letters of recommendation from (a)directly knowledgeable instructor(s)/advisor(s) and/or administrator(s) as to the applicant’s academic excellence,extracurricular achievements/community service and personal character. If the applicant is a high school senior, an academictranscript or 3 and 1/2 years is to be submitted, followed by the academic transcript for the full 4 years when available.College students should submit the academic transcript through the Fall, 2009 semester, followed by the academictranscript through the Spring, 2010 semester when available.• Applicants must submit verification of acceptance as well as enrollment in the specific college or university.• Applicants should submit an essay or 500 words or less concerning their academic and career aspirations.Entries must be receivedby (4/30/10)NEST 104 SCHOLARSHIP ENTRY FORM(Attach additional sheets as needed)Name: __________________________________ Address: __________________________________________________________________Telephone Number: ______________________ Social Security Number: __________________ Member of Nest 104 since: ____________Describe association with Nest 104 (or other District IV Nest):____________________________________________________________________________________Name and Address of High School attended: ______________________________________________________ Graduation Date: ________Name and Address of College to be attended in 2010: ______________________________________________________________________Level of Grade for Fall ‘10: __________________________ Major: __________________ Minor: __________________ GPA: __________Honors, Awards, Achievements: _______________________________________________________________________________________Extra-Curricular Activities: ___________________________________________________________________________________________Interests and Career Goals: ___________________________________________________________________________________________Applicant Signature: ___________________________________________________________________ Date: ________________________Mail the entry form, along witha recent picture of the applicant,to the following address:PFA Nest 104 ScholarshipPolish Cultural Foundation177 BroadwayClark, NJ 07066Don’t forget to mail thefollowing along with this form:❐ Academic Record Transcript❐ Letters of Recommendation❐ Photograph of applicantYou can also download thisform at the PFA Web site:http://www.polishfalcons.orgSOKÓŁ POLSKI—POLISH FALCON JANUARY 2010 PAGE 19