aldona s 5 tips for making new year s fitness · pdf filecontinued on page 6 happy new year ....

December 29th - January 4th 2017 Volume 13 Issue 26 Antigonish & Guysborough Edition

ALDONA’S 5 TIPS FOR MAKING NEW YEAR’S FITNESS RESOLUTIONS

Article written by Aldona MacNeil

New Year's Resolutions! Do you

make them? And if so, do you stick

to them? I think that people make

New Year’s resolutions with the best

intentions but they don't make a

plan for how they are going to stick

to them. A lot of people join a gym

or start a workout regime but then

fall off the wagon as soon as "life"

gets in the way because they don't

have a plan as to how to manage

the obstacles along the way. Keep-

ing your New Year’s resolution can

be tough when related to fitness, but

it IS possible. Here are a few tips to

help.

Tip 1.

Create specific goals. Whether it’s to

lose a certain amount of weight, to

walk or run 5-6 days per week, or to

complete a 10k or half-marathon,

having a specific goal is a great way

to stay focused. Make sure your

goals are ambitious, but attainable

for you with a bit of hard work and

persistence. Write your goals down

and keep them visible so that you

are reminded of them often. Share

your goals with your friends and

family and ask for their support. Try

not to set ambiguous goals; it’s bet-

ter to be as specific and timely as

you can. For example: “I will lose 10

lbs by March 1st, 2017”, or “I will

run the Johnny Miles ½ marathon

this year “or perhaps “I will wear

[this dress] on Valentine’s Day

2017” then hang the dress where

you will see it every day. By stating

clear, realistic, and timely goals you

will find greater success in reaching

them.

Tip 2.

Moderation not deprivation. The

most common misconception is that

we must completely avoid foods we

enjoy, which is incorrect and virtual-

ly impossible. If you were to give up

ALL your favorite foods, you would

ultimately fail. Allowing yourself

treats in moderation is key. Other-

wise you’ll be miserable and give up

along the way. I am a big believer in

the 80/20 rule. If you eat healthy

80% of the time, you should be able

to maintain weight if getting ade-

quate exercise. How much you mod-

erate will depend on your goals. If

you set a weight loss goal then you

will have to limit your treats even

more; so a 90/10 rule might be

more suited for your goals.

Continued on Page 6

Happy

New

Year

2

Sagittarius (Nov 22-Dec 21)

Capricorn (Dec 22-Jan 19)

During this time period you realize what is really im-

portant to you. You may start a new project and receive

recognition for your achievements.

Aquarius (Jan 20-Feb 18)

Be sublte to those you love. Letting others know in a

low key way how you feel about things will get you

farther than if you try to force an issue.

Pisces (Feb 19-Mar 20)

Be sure to take the time to get in touch with your inner

self. With all the hustle and bustle in your everyday life

it is quite easy to lose touch.

Aries (Mar 21-Apr 19)

Take advantage of any unusual offers or opportunities

from others, who knows it could lead you to what you

have been searching for.

Taurus (Apr 20-May 20)

You have a big decision to make. Confide in your fami-

ly. They will support any major decisions you make at

this time.

Gemini (May 21-Jun 20)

You have an abundance of physical energy and self-

confidence right now and can take on new projects and

challenges with the greatest of ease.

Cancer (Jun 21-Jul 22)

Leo (Jul 23-Aug 22)

The planets give you a momentary boost to ego and

confidence, a brief reminder of how good you can be

when you are you!

Virgo (Aug 23-Sep 22)

You are in a giving mood. Pay it forward. Your good

karma will come back to you in ways you least expect.

Enjoy!

Scorpio (Oct 23-Nov 21)

Tend your resources and they will tend you, this in-

cludes your own body as well as your money. Enjoy

some fresh air and down time.

It can seem too easy to simply push your way through,

but right now you'll find that can be a losing strategy.

The more you shove, the more resistance you feel.

Libra (Sep 23-Oct 22)

Disagreements or differences of opinion and view-

points arise now. Be sure to think things thru before

you verbalize them.

YOUR WEEKLY HOROSCOPE

Visit us online at: www.thehighlandheart.ca or www.facebook.com/thehighlandheartweekly

Download complete issues on our website or read articles on our Facebook and Twitter pages. Submit an article to [email protected].

The Highland Heart is printed on 30% post-consumer materials. Please pass this paper on to someone else or recycle it when you are finished!

We’d like to thank our many supporters in the business community for advertising in The Highland Heart. As

a free paper, privately owned, our only source of revenue are the many advertisers you will find in each issue.

Their support makes all of this possible and we invite our readers to likewise support these outstanding busi-

nesses and organizations. Stop by and let them know where you saw their ad! Thanks - and keep reading

“The Highland Heart Weekly”!

Leah & Paula, owners of the Highland Heart Weekly Newspa-

per, feel the paper gives them the opportunity to support

local organizations and businesses. The paper provides a

place for the community to be heard, as well as an economi-

cal place to advertise their activities and services.

Visit us at www.thehighlandheart.ca or www.facebook.com/

thehighlandheartweekly

Please contact us at [email protected]

or by phone at (902) 318-5752/5686

Your Community Paper - The Highland Heart

Leah Chisholm Paula Brophy

The Highland Heart Weekly is printed each Wednesday and distributed each

Thursday & Friday. Copies are available at over 55 locations in Antigonish,

Guysborough and Sherbrooke, as well as online at www.thehighlandheart.ca

We are always interested in printing articles of interest to the community, classi-

fied ads, recipes and more. Not all submissions will be printed. Please contact

us at [email protected] or by phone at (902) 318-5752/5686. The

Highland Heart is proudly owned and published by co-owners Paula Brophy &

Leah Chisholm.

You are be alert and on your toes now. The pace in

your life is likely to be fast and may seem even hectic

at times.

3 Visit us online at: www.thehighlandheart.ca or www.facebook.com/thehighlandheartweekly



Riley Bennett

Favourite Food: Spaghetti

Favourite TV Show: Blaze

Favourite Song: Shake It Off

Favourite Movie: Blaze

Favourite Colour: Blue

Favourite Season: Winter

Favourite Sport: Jumping

Favourite Disney Movie: Dusty

Favourite Super Hero: Batman

Favourite Summer Activity: Go to the beach

Favourite Winter Activity: Make Snowmans

Favourite Word/Phrase: "of course"

Pet Peeve: Monsters

Hobby: Play Toys

Memorable Adventure: Making castles at the beach

Nickname: Riley Bug

If You Could Have A Super Power What Would It Be: Flying

Riley Bennett is 4 years old and is from Antigonish, Nova Scotia. Riley has a

pet cat Goodnight (Midnight).

Editorial Cartoon

4

Across

1. Wet with morning moisture

5. Baja tourist city

9. Chronicle

14. Dies ____ (medieval

hymn)

15. Give one ____ for his mon-

ey

16. Chisel

17. Complex procedure

19. Shade of yellow

20. Curves

21. Coins of Greece

23. Never, in Nurnburg

25. Illusion

30. VHS or Betamax tape

33. Avril Lavigne's "Sk8ter

___"

35. Kitchen gadget brand

36. Heads, in France

37. While lead-in

39. Lifeguard, at times

42. Not different

43. Consume with gusto

45. James of R&B

47. Orbiting outpost, briefly

48. Short-lived wonder

52. Judaic school

53. Retired person, maybe

(abbr.)

54. Tea of "Spanglish"

57. Down off a duck

61. Word study, for short

65. Synthetic heroin

67. Muscat denizen

68. "____ only trying to help!"

69. Keystone State city

70. C&W singer Rimes

71. Taxpayer IDs

72. X-ray dosages

Down

1. Desperate

2. Ares' twin sister

3. Jokesters

4. Aden native

5. ___ and Driver (magazine)

6. Suffix with buck

7. Bottom of a lily

8. ____ kind

9. Phil Collins's "____ All Odds"

10. Name in Nantes

11. Crux

12. Mature

13. End of ang or dawd

18. "All joking ___..."

22. Vegas opener

24. Comic-strip squeals

26. Some shirts

27. Achieve

28. Poppy parts

29. Obliging replies

30. Panoramic views

31. Goose, in Spain

32. Envy

33. Muscular

34. Papal garb

38. Bum

40. Ken. neighbor

41. Travel options (abbr.)

44. Game show host, one

46. Sleep ___ (breathing prob-

lem)

49. "___ Got You Under My Skin"

50. Watts and Campbell

51. More dry

55. Information

56. "Let's make ____ adventure"

58. "Dumb" comics girl

59. Dine anagram

60. Children's author Ennis ____

61. Bk. number

62. Cockney's residence

63. White House initials of the

1880s

64. True-crime writer Rule




5

Sudoku Fill in each square so the numbers one through nine appear only once in each row, column and

three by three box. Solution at bottom of this page. No cheating!

ZOCZTO IPC ISER UCD XPSJNOA RC CXXBD CJ RPO CBRAEYO

LOUCDO RPOK XCHHER RC HSGEJN XPSJNOA CJ RPO EJAEYO

IETT JOQOD HSGO SJK XPSJNOA SR STT.

— Unattributed

Solution to cryptogram on this page:

People who wait for changes to

occur on the outside before they

commit to making changes on the

inside will never make any chang-

es at all.

A cryptogram is a phrase or quote that has been encrypted by simple letter substitution. You solve the

cryptogram with a trial and error process, guessing the letters that have been replaced. One final rule - a

letter can never be substituted with itself.

Cryptogram

Th

e s

olu

tio

n: N

o c

heati

ng

!

Th

e s

olu

tio

n: N

o c

heati

ng

!







Aldona’s 5 Tips For Making New Year’s Fitness Resolutions

Remember that food is fuel and if you want your

body to perform optimally then you will need to

fuel it with nutrient dense foods and limit the

processed foods.

Tip 3.

Join a group - Studies show time and again, that

becoming part of a group increases accountabil-

ity and dedication to any program. Not only does

involving others on your journey hold you ac-

countable, but it adds to the social aspect of the

activity. As a Beachbody Coach I host Free pri-

vate online support/accountability groups where

I motivate, support, encourage and hold each

person accountable to their goals. It just makes

the journey that much more enjoyable when

you’re doing it with others who are “in the

trenches” with you.

Tip 4.

Think outside the gym - Get creative. Find ways

to get your workout in even when you think you

don’t have time. Take the stairs, do squats while

you fold laundry or hold plank on the commercial

breaks. Every little bit helps. Everyone is differ-

ent, we all enjoy different activities. Some peo-

ple love to run or bike, etc., while others may

enjoy more structured workouts or group fitness

classes. You shouldn’t force yourself to be part

of a fitness activity you don’t enjoy, the results

are inevitably negative. If you feel forced to do

something, odds are you will not follow through.

Beachbody workouts let me pick and choose the

type of workout I want based on my current fit-

ness goals. Whatever your form of exercise is, it

should be something you truly enjoy if you want

results to follow.

Tip 5.

Focus on resolve instead of the resolution - Even

the best made plans will fail on occasion. Life

happens, but let it be a "once in a while" thing

and not a regular occurrence. Resolutions such

as "I'm going to workout 7 days a week" or "I'm

going to lose 30 pounds by summer" are lofty

goals. Personally, when I make wide sweeping

goals, without smaller action plans, I am often

unsuccessful or once I get off track, I have a

tough time getting back on course. Instead, try

resolve, which is an attitude, a sense of determi-

nation and a commitment of moving towards a

better you, regardless of the setbacks along the

way. One day of indulgence will not make or

break your goal, but beating yourself up over one

misstep could set you back permanently. Focus

on attacking your goals with resolve and you will

set yourself up for long term success.

New Year’s Resolutions are wishes we have for

ourselves, and the results happen when we put

our wishes into action. So make your resolu-

tions, but also set some specific plans for your-

self for how you're going to make it happen. My

hope for you is that 2017 is the best yet and

that you accomplish all that you set out to do. If

you would like some guidance or support on your

fitness journey, feel free to reach out to me, I

would be happy to help you get started on your

own fitness journey.

Happy New Year,

Aldona MacNeil

BSc. Phys.Ed, M.Ed.

CanFitPro FIS, HWL

Beachbody Coach

Contact me at: www.Tenacity.fitness

Article written by Aldona MacNeil

Ashley Pettipas: I had one personalized for me

about the story of Christmas. It had my name in

the actual text and mentoned all of my other

cousins too so it was like having one of my rela-

tives telling me the story.

Leah Chisholm: Twas the Night Before Christmas

and Rudolph the Red-Nosed Reindeer

Angie Jack: The list is endless :) One of my fa-

vourites is Two From Galilee by Marjorie Holmes,

it's a fictional account of Mary and Joseph's love

story and the birth of Jesus, it ends with them

beginning their journey to Egypt. It's just an awe-

some little story, it drew me in from the first sen-

tence. A quick read too. Another one I love is A

Christmas Carol by Dickens. And who doesn't

love How the Grinch Stole Christmas by Dr.

Seuss. Bobby and I read it so often to Meghann when she was growing up that we could all quote it verbatim.

And then there is The Gift of the Magi, by O. Henry, the story of the young couple who wanted the perfect sur-

prise gift for their partner, their perfect gifts were useless in the end but they showed their love for each other by

the sacrifice they were willing to make. A Child's Christmas in Wales by Dylan Thomas is awesome too, I could go

on and on :)

Irene Chisholm: Twas the Night Before Christmas




Favourite Thing About This Time of Year

Ashley Pettipas: Being able to see people you might not otherwise get to see during the year. It

brings people together.

Kim Corkum: Sitting by the tree, catching up with family and good friends and remembering those

who are no longer with us.

Leah Chisholm: Spending time with my family and friends

Favourite Christmas Tradition

Anne Marie Paul: Putting up my tree Christmas Eve night

Leah Chisholm: Christmas Eve Mass in St. Joseph’s and spending time over the holidays with

family and friends.




Favourite Christmas Movie Erin Tate: Family Stone

Irene Chisholm: Elf

Norma Jean Salimaki: Polar Express! I Believe!

Julie Stewart-MacDonald: Christmas Vacation!!!

Colleen Tim Bellemore: Miracle on 34th Street old & new

Gloria MacKinnon: The Sound of Music

Mona Gillies: White Christmas

Ashley Pettipas: Beauty and the Beast: The Enchanted Christmas

Nicole Kelly: A Christmas Story (you'll shoot your eye out!)

Colin Chisholm: Home Alone

Sherry Jamieson: Jack Frost

Susan Mercer: Bad Santa!

Kimberly Lydon: A Christmas Story

Wade MacDonald: The original Home Alone

Leigh-Ann Balcom: White Christmas, Sound of Music & Miracle on 34th Street

Kim Melanson: The Sound Of Music and Its a Wonderful Life we watched these shows for a lot of years, loved

them and still do! Love the classics!

Kim Corkum: National Lampoon's Christmas Vacation

Melissa Knocton-Murphy: Home Alone and National Lampoons Christmas Vacation!

Kathryn Collicott: White Christmas, The Very First Noel, A Child's Christmas in Wales

Amanda MacInnis: Miracle on 34th Street (old and new versions) and The Sound of Music

Tanya DeWolfe: Home alone, Charlie Brown Christmas, Christmas with the Kranks, Elf. Gah. Too many to

choose!!

Jessica Doiron: It’s a Wonderful Life

Krista Moores Sutherland: National Lampoon's Christmas Vacation

Leah Chisholm: Rudolph the Red-Nosed Reindeer

Alexis MacInnis: How the Grinch Stole Christmas




Yummy Banana-Chocolate Chip Muffins

Directions

Preheat oven to 350°F. Line twelve 1/3-cup muffin cups with muffin liners. Mix flour, sugar, baking powder and salt in large bowl. Mix mashed bananas, egg, melted butter and milk in medium bowl. Stir banana mixture into dry ingredients just until blended (do not overmix). Stir in chocolate chips.

Divide batter among prepared muffin cups, filling each about 3/4 full. Bake muffins until tops are pale golden and tester inserted into center comes out with some melted chocolate attached but no crumbs, about 32 minutes. Transfer muffins to rack; cool.

Submitted Recipe

1 1/2 cups all purpose flour 2/3 cup sugar 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1 cup mashed ripe bananas (about 2 large)

1 large egg 1/2 cup unsalted butter, melted 1/4 cup milk 1 cup semisweet or milk chocolate chips

Hash-brown Casserole

Directions Stir soup, sour cream and melted butter together in a bowl. In a large bowl mix your hash-browns, chopped onions and cheese. Add liquid mixture to big bowl and season with pepper. Put mixture into dish. Sprinkle the potato mixture evenly with the crushed corn flakes. Bake at 350 for 45 minutes or until the mixture is hot and bubbling. Enjoy!

Submitted Recipe

1 can Condensed Cream of Mushroom Soup 1 container sour cream ½ cup butter, melted 1 bag frozen hash-brown potatoes (about 7 ½ cups) 1 medium onion, chopped (about ½ cup)

1 package shredded Cheddar Cheese (about 2 cups) ½ cup crushed corn flakes Pepper for taste (a few shakes)

Hot Chocolate

Directions Stir together milk, vanilla and chopped chocolate in a medium saucepan. Cook over medium-low heat, stirring occasionally, until the white hot chocolate comes to a simmer. (Do not let it come to a boil.) Remove from heat and serve immediately, topped with whipped cream or marshmallows if desired.

Submitted Recipe

4 cups of milk of your choice (or you can substitute heavy cream or half and half, or do a mixture) 1 tsp. vanilla extract 8 oz. chocolate (white or milk chocolate), chopped into small pieces

whipped cream or marshmallows for topping




Just For Kids

CELEBRATE

CHRISTMAS

DECEMBER

DECORATIONS

FAMILY

GIVING

HOLIDAY

LIGHTS

ORNAMENTS

PRESENTS

REINDEER

TREE RIBBONS

SANTA CLAUS

STOCKINGS

TINSEL

TURKEY DINNER

TWENTY-FIFTH

WINTER

WRAPPING PAPER

WREATH

Word Search - Can you find the words? Christmas




Favourite Christmas Song Colin Chisholm: Silent Night

Helen McCulloch Foss: Oh Holy Night.

Gloria MacKinnon: Peace on Earth

Marie Gillis: Winter Star Johnny Reid

Kim Corkum: Mary's Boy Child - Boney M and Mele Kalikimaka - Bing Crosby

Leah Chisholm: O Holy Night - Michael MacEachern version

Tiffany Hallett: I believe in Santa Claus- Kenny and Dolly

Leigh-Ann Balcom: David Bowie /Bing Crosby -drummer boy

Anne Ryan Peace: Silent Night

Tiffany MacInnis: Baby it's cold outside, Zooey Deschanel's version in the

movie Elf

Linda Elgbacka: I'm Dreaming of a White Christmas - Bing Crosby

Irene Chisholm: Oh Holy Night

Logan Campbell: Christmas Comes but once a Year - The Barra MacNeils

Wade MacDonald: Let it snow

Alexis MacInnis: Rockin' round the Christmas Tree

Danielle Rudolph: Grandma got run over by a reindeer

Ashley Pettipas: Anything Boney M

For tickets to ‘Well That Went Well’ please visit St. Josephs

Lakeside Community Centre – Official Facebook page or contact

Wendy Hayne by email [email protected] or by phone

902-863-4632.

mailto:[email protected]




Sherbrooke Village will remain illuminated with over

25,000 Christmas lights, for visitors enjoyment each

evening from 6 to 10 pm until January 6th (weather

permitting).

aldona s 5 tips for making new year s fitness · pdf filecontinued on page 6 happy new year ....

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