Pictured Above (l-r):    The Mayors Wellness Team walked 92+ strong on September 27, 2009 at the American Heart Association Heartwalk in Duke Island Park.  We placed #3 as a Company Team and our sub-team, Team Brian Hahl, placed #1 Team for the entire event! Pictured Above (l-r):    Hillsborough Middle School students, teachers and Dr. Trybulski.   History:                       In 2006, Hillsborough pledged its' commitment to the Mayor’s Wellness Campaign (MWC), a statewide project designed to bring increased awareness to the local communities about the benefits on a healthy lifestyle. Since then, the Township has participated in 2007, 2008 & 2009 American Heart Assocation walks in Duke Island Park and the distinction of AHA Start! Corporate Gold Awards. Both programs encourage walking regiments to improve health. Hillsborough encourages the community to begin walking on the many paved walking routes, and in the local parks, found throughout the Township.  Walking routes have even been set up to encourage municipal employees to walk on their lunch hour.  Vending machines in the employee lounge were replaced with a wide variety of healthy snacks and drinks. Hillsborough Township is currently the only community to receive the Fit Friendly Corporate Gold Award from the AHA.   Mayor Ferrera and Margo Myer accepted the award for the first time in 2007 and has again received the award in 2008 and 2009.  The 2009 award and proclamation to the Mayors Wellness Team and Team Brian Hahl will be presented at the Township Meeting on October 27th. Upcoming Events: *NEW* - Join us again as a walker for the Hillsborough Mayor's Wellness Campaign Start! Heart Walk Team on October 2nd, 8:30 at Duke Island Park, Bridgewater, NJ.  The walk begins at 10:00 a.m. but there are many activities available beginning 8:30 during registration.  To join our team or make a donation, visit www.centralnjheartwalk.org, click register, then "I agree", then click "Join a Team" and choose Hillsborough Township Mayor's Wellness Campaign or Team Brian Hahl from the pull down menu, then finish registration to walk with us.   If you have questions or need more info., please contact mrgmyr@earthlink.net Kids Nights Out is coming to the Hillsborough Pool, Racquet & Fitness Club.  March 19th will be for 6 - 9 year old and Friday, March 26th will be for 10 - 14 year olds, 7 - 9 p.m.  HRC Members are free/Non-Member $8.  Children can choose between  dodge ball, wally ball, swimming, karate, racquetball or yoga.  Space is limited-pre-registration required by calling 908-359-3600. Past Events: October 2009 - Kids Nights Out is coming to the Hillsborough Pool, Racquet & Fitness Club.  October 17th will be for 6 - 9 year old and Saturday, October 24th will be for 10 - 14 year olds, 7 - 9 p.m.  HRC Members are free/Non-Member $8.  Children can choose between  dodge ball, wally ball, swimming, karate, racquetball or yoga.  Space is limited-pre-registration required by calling 908-359-3600. September 2009 Sunday, September 27th - The Hillsborough Township Mayor's Wellness Campaign received awards at the American Heart Association's 2009 Central New Jersey Start! Heart Walk on Sunday, September 27th in Duke Island Park.  Our team walked 92+ strong, including a large turn-out from our Middle School with Team Brian Hahl.  Our Principal Dr. Trybulski, Faculty, Team 7C Teachers, Coaches and Cross Country members.  Our team was awarded the Start! Gold Corporate Award, #3 Company Team and Team Brian Hahl earned #1 Team status!  Deborah Porowski, the Gill family and Debbie Redling were the top performers for our group!  For more information about the Start! program, contact Margo Myer @ mrgmyr@bodysculptfitness.org or visit the AHA site @ www.centralnjheartwalk.org for the walk results.  Thank you to the Hillsborough Middle School staff and students, the Hillsborough YMCA, Body Sculpt & Fitness by Margo, Strength Conditioning and Fundamentals of New Jersey for their support in making this event a success!  See you next year!  Start! walking now. August 2009 Saturday, August 29th - Family Day at the Hillsborough Pool & Racquetball Club from 4 - 8 p.m.  Hamburgers & Hotdogs will be served.  HRC Member are free/Non-members $8.  Space is limited, so pre-registration is required.  Activities include:  relay races, volley ball, pool, racquet ball and wiffle ball.  Call 908-359-3600 or visit www.hrcfitness.com. July 2009 Saturday, July 11th & Saturday, July 18th - Kids Nights Out is coming to the Hillsborough Pool, Racquet & Fitness Club.  July 11th will be for 6 - 9 year old and Saturday, July 18th will be for 10 - 14 year olds, 7 - 9 p.m.  HRC Members are free/Non-Member $8.  Children can choose between  dodge ball, wally ball, swimming, karate, racquetball or yoga.  Space is limited-pre-registration required by calling 908-359-3600. June 2009 Saturday, June 13th & Saturday, June 20th - Kids Nights Out is coming to the Hillsborough Pool, Racquet & Fitness Club.  June 13th will be for 6 - 9 year old and Saturday, June 20th will be for 10 - 14 year olds, 7 - 9 p.m.  HRC Members are free/Non-Member $8.  Children can choose between  dodge ball, wally ball, swimming, karate, racquetball or yoga.  Space is limited-pre-registration required by calling 908-359-3600. Tuesday, June 9th - 10 a.m. - 3 p.m. - The Hillsborough Pool & Fitness Club Presents Senior Wellness Day free of charge to seniors.  Refreshments will be served.  Please call 908-359-3600 for more information. May 2009 Saturday, May 2nd - 10:00 - ? Look for our first All-Family Health Walk at Ann Van Middlesworth Park.  Please RSVP your interest to mrgmyr@BodySculptFitness.org.  Find April 2009 Saturday, April 18th - March 2009 Saturday, March 14th & Saturday, March 21st - Kids Nights Out coming to the Hillsborough Racquetball Club.  March 14th will be for 6 - 9 year old and Saturday, March 21st will be for 10 - 14 year olds, 7 - 9 p.m.  HRC Members are free/Non-Member $8.  Children can choose:  dodge ball, wally ball, swimming, racquetball or yoga.  Come meet our new Mayor between 6:30 & 7 both nights to kick off these new events.  Space is limited-pre-registration required by calling 908-359-3600. out more about the Silver Sneakers programs for Seniors in our community.Shoot Hoops with our Mayor at the Hillsborough YMCA to kick off Healthy Kids Day being held from 10 - 1.  More information will follow in the coming weeks. Saturday, April 18th & Saturday, April 25th - Kids Nights Out is coming to the Hillsborough Pool, Racquet & Fitness Club.  April 18th will be for 6 - 9 year old and Saturday, April 25th will be for 10 - 14 year olds, 7 - 9 p.m.  HRC Members are free/Non-Member $8.  Children can choose between  dodge ball, wally ball, swimming, karate, racquetball or yoga.  Space is limited-pre-registration required by calling 908-359-3600. December 2008 Mayor's Holiday Challenge:  Click here to download the 30 Holiday Challenge (see above).  It is the time of year where temptation is all around us and we tend to lose our way with our fitness routine and eating.  Be a step ahead.  Prepare for the holiday season.  Don't wait for New Years for resolutions.  Read below for tips on keeping fit and avoiding weight gain during the holidays. October 2008 October 28th The Township held it's second evening of health by offering a free lecture on "Relieving Muscle Tension in the next mid and low back" courtesy of Dr. Vincent Sferra of the Natural Medicine & Rehabilitation Center in Branchburg.  Mark Salandra was also available to share his expertise on Strength Training for Children and an overview of his volunteer strength and conditioning work at the Hillsborough High School.  We would like to thank the sponsors of this event:  Natural Medicine & Rehabilitation, Strength & Condition, Body Sculpt & Fitness by Margo, Fountain of Vitality Health Food Store, University Radiology, and Fit 'N Firm. October 4th The Township successfully participated again in the Duke Island Park AHA walk. February 2008: Healthy Hearth Seminar hosted by Dr. Jeff Levine, MD and finalize in the "Biggest Loser" competition on TV. Health Tips/Nutritional & Wellness Information: Spring Health & Wellness Tips: Obesity is a mayor problem in the U.S. today for both adults and youths.  Don’t have time to get to the gym with your busy family schedule!  Make Fitness a Family Affair: Be active and exercise as a family.  Spring is the perfect time to take bike rides, health walks, hiking, skating, or anything your family enjoys.  We have great walking trails in town and in the local parks and the Sourland Mountains are right around the corner.  The beach is a great place for walking on the beach and on the boards. Log Family Activity.  Make a chart and have a little competition if that is what motivates you to get out of the house.  A little healthy competition and a big chart hanging on your door can really motivate everyone to get moving. Cook healthy meals with your children.  Let each child pick a meal and help prepare it.  Just because it’s good for you doesn’t mean it has to taste bad.  There are some great recipes just a click away on the internet.  Cook with a lot of colors.  See how many colors you can add to your meal. Replace Tempting Foods with Healthy Foods.  We have great produce in N.J. and it will be affordable as it comes into season.  Stock up on your favorite finger fruits and vegetables instead of fried chips.  Pretzels or air popped popcorn is a great substitute for greasy chips.  Try some organic vegetable chips made with olive oil and other healthy ingredients.  Try berries in all colors, bananas, apples, carrot sticks, cantaloupe, and more.  Encourage your family to drink water or slightly flavored seltzers, unsweetened or slightly sweetened iced tea or lemonade, instead of sugary juices and sodas, which you can offer as an occasional treat.  Start with a few small changes. Talk to you kids about what is means to be healthy.  Keep a dialog open and keep your ears open when they ask you questions about weight or healthy food.  Talk about why a healthy body is important and try to instill a healthy body image. Set an example:  Kids have always learned more by watching what we do, versus what we say.  If we say one thing and do another, it’s counterproductive.  Make the healthy changes together.  Let them show you how to play again and how much fun it can be.  If exercise is fun, you will look forward to it. Put some “Spring into your Step” and join some of our healthy activities listed above. Maintain a Regular Schedule and Don't Skip Meals: Be Selective:  It's normal to want to sample everything, but consider "saving" your calories for a few favorites and leaving room on your dish for some healthy selections.  Get sauces and toppings on the side, so you can use them modestly.  If you love desserts, choose one or two favorites and eat a smaller portion. Stay Active and Be Creative:  If you absolutely can't spend the time you usually do in your gym or taking fitness classes, be creative.  Get active in other ways.  Walking briskly is great exercise, whether in the mall or outside when weather permits.  Make a goal to do 10 - 15 minutes of physical activity every day.  Click here for a 30 day Holiday Challenge to keep track of your activities   When it comes to fitness, remember doing a little bit of something is better than doing a whole lot of nothing. Be an Active TV Watcher:  Don't be a couch potato.  While watching your favorite program, perform a few sets of crunches or push ups during the commercial break.  If you have stairs in your house, walking up and down a flight of stairs for a few sets during commercial breaks is great for lower body toning.   It may keep you out of the kitchen.  A variety of exercises, including squats, lunges or working with dumbbells can be done while enjoying a TV program.. Beware of Beverages:  We sometimes forget how beverages can pack on empty calories.  Drink water before meals;  it helps to fill the stomach so you eat less at a meal.  When you are looking for a snack, drink a big glass of water first.  Sometimes you perceive you are hungry when you are actually thirsty.  Alternative sparkling water or seltzer with a twist in between higher calorie drinks.  It has been found that drinking diet beverages can backfire.  The artificial sweeteners don't satiate the appetite and aren't good for you in large quantities. If you indulge in occasional soft drinks, it's usually more satisfying to drink one regularly sweetened product;  it will quench your thirst more efficiently.   Choosing unsweetened iced tea or green iced tea (not canned) is a better alternative to soft drinks. Don't Diet:  Beginning a weight loss program at the start of the season is a recipe for failure.  Attempting to diet in the face of all of the holiday temptations can actually backfire, causing you to binge.  Create a plan for success at the start of the season and stick to it. Don't Beat Yourself Up:  Accentuate the positives, not the negatives.  If you go to an event and really lose control with your selections, get up the next morning and plan light meals and extra physical activities for the next few days.  Making a wrong turn doesn't have to mean ending the journey.  Get back on track and keep on going. Enjoy the Holidays:  Don't try to stick to an unreasonable holiday plan and deny everything that makes the season joyous.  Practice portion control and stay as active as possible. October Tips Question:  How can I get my kids to eat healthfully? Answer:  This is a common question I hear from parents.  I have a few tips I use with my own children.  Be creative:  Try new vegetables and recipes.  You would be surprised how you can camouflage vegetables in a stew or stir fry.  A food processor or blender can be a parent’s best friend;  you can grind mushrooms, peppers, onions, etc. into very fine pieces and sneak them into your recipes, i.e.  meatloaf, spaghetti sauce, etc.  Add a variety of colorful vegetables to a stew and ask them to taste of piece of each one. Be flexible:  Children need five servings of fruit and vegetables a day.  If your children love fruits and will not eat many vegetables, serve a fruit salad of their favorite fruits with dinner.  Just because it is dinner time, it doesn’t mean you have to eat traditional dinner meals.  As long as we eat a variety of foods in our daily meals, food choices don’t have to fall into the traditional categories for each meal. Be persistent:  We are always growing and our tastes are changing, and our children are no different.  Have you ever noticed your children will eat an item or watch a movie every single day, day after day, and one day say they no longer like the item?  So, keep re-introducing vegetables every couple of months with a new sauce or cooked differently.  You’d be surprised what can happen.  Suddenly your child may tell you how much they love an item that they wouldn’t have touch a few months ago.  At times, your child will eat a vegetable you find exotic, i.e.  cauliflower, asparagus or cantaloupe, but they won’t touch a green bean.  It’s amazing what a light cheese sauce or sprinkled parmesan cheese can do for a vegetable, and it adds calcium to the recipe. Be healthy:  Keep a variety of healthy snacks accessible in the refrigerator and on the counter.  Keep the chips out of sight and serve small portions as a treat;  it will help your waistline too.  Air-popped popcorn is a great snack.  Try veggie slices dipped in a favorite dressing or yogurt or cheese and whole-grain crackers.  Limit sweetened beverages, including soda and fruit drinks to an occasional treat.  Encourage hydrating with water and add a lemon or fruit wedge for extra flavor.  Promote physical activity as a family by taking walks, bike rides, playing games outdoors and any other sports or activities your children will enjoy. Be forgiving:  As parents, we can sometimes be too hard on ourselves.  Your children may never applaud when you bring the veggies to the table, but know even if you make some improvements, you have scored a goal.  Keep up the great work;  the game isn’t over yet.  Give yourself a pad on the back. August Tips Question:  What is the best exercise I can do to improve my health or tone a particular part of the body, such as abdominals? Answer:  I am often asked this very broad question and there is no easy answer.  I usually reply, “The exercise you will be able to do consistently”.  I then explain, I can tell you a particularly exercise is the best way to accomplish your goal and if you have a health issue that prevents doing that particular exercise or it happens to be the one activity you hate, you are not going to do it.  There are always alternatives to choose from when setting fitness goals and when you choose those activities you enjoy or are best able to perform, you will consistently be able to stick to your routine. For example:  Squats and lunges are an excellent way of toning the lower body and can be performed with very little equipment and done almost anywhere.  They must be performed correctly to protect the knees and target the appropriate muscles.  Squats and lunges can be difficult to master for the novice.  If you have particular physical limitation or injuries to your knee(s), squats and lunges may not be an appropriate exercise for you.  Therefore, although they are a great lower body exercise, they are not advised for individuals who are predisposed to particular knee injuries and alternatives would have to be considered, such as the sitting leg press machine, etc. When is comes to toning a particular part of the body, spot training does not work for a variety of reasons.  I’ll use abs as an example because most people fret over this area of the body, which can be proven by the quantity of infomercials offering solutions to the age-old quest for fabulous tummies.  Abdominal exercises will improve the muscles, but body fat needs to be reduced by cardiovascular exercise and diet in order to get definition in the mid-section.  Genetics also plays a role whether you can achieve a “six-pack” look.  When it comes to abdominals, quality of your moves is some times more important than quantity.  A few challenging sets is more efficient than many half-hearted quick crunches.  Just becoming aware of your mid-section and holding it firm as you perform your daily routine is a great place to begin.  Look in the mirror and see how it improves your lower back posture just by contracting the abdominals.  In conclusion, look for a variety of exercises and fitness activities that you enjoy and will perform consistently.   Alternate cardiovascular fitness and strength training for the entire body from top to bottom with the goal of feeling better.  Look at the total picture.  We need to train the whole body from top to bottom.  Muscles require more energy to maintain, so an increase in muscle tissue causes an increase in metabolic rate, therefore the body burns more calories even at rest.  It takes time to discover what works best for each individual.  Exercise isn’t “one size fits all”. If you have any question, send them to mrgmyr@BodySculptFitness.org and we will answer the questions in the e-news or by e-mail.  When it comes to fitness, “Doing is little bit of something is better than doing a whole lot of nothing."   Don't skip meals all day in preparation for a big party at night.  You will eat more if you go to the party starving.  Plan regular, light meals during the day and eat in moderation at the evening event. December Tips Question:  How can I keep from gaining weight during the holiday season when temptation is everywhere to overeat and eat poorly? Answer:  Here are some tips to help you during the holiday season.   General Information: Make sure to check look out for new Fit Facts in the e-Newsletter and on this website.  Check out www.americanheart.organd www.MyPyramid.gov for helpful tips to a healthier you.     Friday, March 19th & Friday, March 26th   Pictured Above (l-r):  Margo Myer, Mayor Frank DelCore, Hillsborough Pool Racquet & Fitness Club Staff Eileen Allardice, Christina Wright, Frank Warner and Tom Allardice.  Mayor Frank DelCore kicked off the new Kids Night Out Program at the club on March 21st with a great time had by all!  Free Fitness Offerings for Hillsborough Seniors:     A free senior event will be offered at the Hillsborough Racquetball Club in early 2010 (Date:  To Be Determined).  The Healthways SilverSneakers Fitness Program is also offered at H.R.C.  Check the website for information or call 908-359-3600.   Saturday, October 17th & Saturday, October 24th July 2008 : Mayor's 30 Day Fitness Challenge-See photo above for winners of the Challenge. Mayor’s 30 Day Holiday Challenge:   Click here to download the 30 Day Holiday Challenge.  It is the time of year where temptation is all around us and we tend to lose our way with our fitness routine and eating.  Be a step ahead.  Prepare for the holiday season.  Don't wait for New Years for resolutions.  Read below for tips on keeping fit and avoiding weight gain during the holidays. Mayors' 30 Day Challenge Winners: Congratulations to our 3 winners - Emily Benadon, Pam Booth and Mike Calvaruso! Our winners expressed that the challenge helped them to stay on track and keep going.  One of our winner lost 6 pound because of the challenge.  Click here to download the 30 Day excel sheet and challenge yourself to increase your fitness level. Prizes were donated by Massage Envy and Body Sculpt & Fitness by Margo.  Remember in fitness, “Better is the Only Option”