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Smith County Health and Fitness
SC Fit
Smith County’s Wellness Initiative To Coach Healthier Living is the wellness program for Smith County. Its purpose is to promote, encourage, and reward personal well-being, fitness, and nutrition for all Smith County citizens and employees.

This program has been designed with a “customer-first” attitude in mind. We realize that without healthy people- (physically, mentally, emotionally and socially)-, we cannot effectively Strive for Excellence.

We want all of our Smith County family to live healthier lives. We want you to switch. We challenge you to switch. Switch to making healthier lifestyle choices.

This program is intended to act as a blueprint to help you make that switch, by providing you with educational tools, physical activities, and social events designed to assist you in breaking bad habits and building a healthier lifestyle. Don’t wait till it’s too late. Make up your mind to make that switch today!!!

Living a healthier lifestyle is not as hard as it may seem. As a matter of fact, it’s easy. You can get started right away by joining one of the many groups that have been organized by various departments. Just check with your co-workers to see who is interested. Join a group and make the switch to get “SC FIT”.

Walking groups are only one of many wellness initiatives we encourate, but we want to hear your ideas on things that we can to do to encourage you to make healthier lifestyle choices. Just select the Feedback link to the left to submit your thoughts and ideas. We want this program to work for YOU.

Do you want to get fit but you are just not sure how to go about getting started?  

No problem.   

Do you have the desire to improve your physical health, but you just don’t want to exercise alone? 

No problem.  

This page contains a list of group exercise activities that are perfect for jump starting your exercise routine.  What’s great about these activities is that they each give you the option to exercise at your own pace. 
 
 
   
 
  Walk to End Alzheimer's

 Working together to raise awareness of this disease will help to make sure future generations don't have to face Alzheimer's.
Join us on September 8th at 455 Shiloh Road, Southside Park.

Registration begins at 8:00 a.m. The walk begins at 9:00 a.m.
 
Looking to add a little oomph and fun to your exercise routine?

Join one or more of the challenges and push your fitness to new heights.  Use Challenges to set goals and motivate yourself.  You can track your results and share and compare them with the other members in the SC Fit community.  

Prizes are given away for some challenges, so join one today!
 
 
           
             
  

5 Running Tips for Beginners

Start with low mileage. If all you can run is a half mile or less, that's alright. Add a little more distance at a time and soon you'll be running a 5K or more. If you try to do more than what you're ready for, you could injure yourself or just burnout then you'll be back to the couch.

Get yourself a good pair of running shoes. Find running shoes at a local sport fitness store and store personnel are always happy to help you find the pair that fit your needs. Good shoes save you from injuries.
 Don't run too often. When many runners start, they think they need to run everyday. Most experts recommend running only 3 - 4 days a week and that gives your body time to recover and get stronger.

Drink lots of water. Running, especially in hot weather, can dehydrate you so be sure to drink plenty of water before, during and after your runs.

Don't compare yourself to other runners. Many new runners get discouraged watching others that seem faster or better and get discouraged especially if the other runners are older than you are. Remember, set your own goals and do what your can. The important thing is to just keep running.

An additional note: Don't forget to just have fun!
           
  Trying to decide on which exercise routine will get you the results you want keeping you from starting any workout routine at all? You have come to the right place.  

On this page you will find a list of workouts used by people who are just like you. There is something for everybody on this page.  No more worrying about which exercises work.  Just choose one from the list and start your journey to get SC Fit today!
 
 
 
Ab Workouts

Abdominal muscles adapt quickly, so it's important to keep shocking them with different routines. If you suffer from pains in your lower back, hips, hip flexors, shoulders, knees, or are prone to hernias, I would not recommend these. Check with your doctor if you have questions.
Warm-up:
Stretch your abdominals by doing a modified push-up (a cobra position in yoga). Raise your body slowly until you feel the stretch, then hold it for 10 seconds. Do this for three repetitions of 10 seconds.
Stretch your lower back muscles by pushing your buttocks towards your heels and holding for 10 seconds. Then come back to your original position. Do this for three repetitions of 10 seconds.

Leg Lifts with an Exercise Ball:
Laying on your back with the exercise ball held between your feet and you hands above your head almost touching the ground, lift your legs and hands at the same time and pass the exercise ball to your hands. Lower your feet and hands, holding the exercise ball, back toward the ground; but don't touch the ground. Then lift both hands holding the ball and feet up again and pass the ball back to your feet. Again lower your feet, which are now holding the ball, and your hands back toward the ground; but don't touch the ground. Do this for 5 repetitions, working yourself up to eventually being able to do 10 repetitions.

Crunches on an Exercise Ball:
With the exercise ball on the ground, sit on it but put your center of gravity to your lower back and stretch out. Keeping your feet on the ground, sit up and then stretch back out again. Do this for three repetitions of 10 crunches.
 
What we eat and what we drink plays a significant role in keeping our bodies healthy. 

This page focuses on providing you with guidance to creating a healthier lifestyle by communicating critical nutritional information that will hopefully lead you to making better consumption choices. 
 
 
 Try this flavorful recipe any time of the year.
 
  Mango Salsa
1 tbsp. vegetable oil
2 garlic cloves, minced
3 c. (2 cans) corn, drained
8 c. diced mango ( 5 - 6 mangos)
1 c. red onion, chopped
1 c. red bell pepper, chopped
1/3 c. fresh lime juice (2 large limes)
3 tbsp. cilantro, chopped
1/2 tsp. salt
1 chipotle pepper
1 (15 oz) can black beans, rinsed and drained. 
In a saucepan, heat oil and saute garlic and corn about 20 minutes or until starting to brown. Mix with remaining.

Prepare several hours in advance, but just before serving, add a little extra fresh lime juice.
 
Try this easy and colorful salad! It can be made up to 3 days in advance
 
Beet, Carrot & Apple Salad
zest and juice of 1 orange
zest and juice of 1 lime
1 tbsp. sherry vinegar
3/4 c. extra-virgin olive oil
sea salt and freshly ground pepper
1 lb. beets, peeled and cut in matchsticks
2 large carrots, peeled and cut in matchsticks
1 Granny Smith apple, cored, peeled, and cut in matchsticks
1 turnip, peeled and cut in matchsticks
1 bunch flat leaf parsley, stems removed
 
1. In a large bowl combine orange zest and juice, lime zest and juice, and vinegar. Slowly whisk in the olive oil and season with salt and pepper to taste.

2. Layer beets, carrots, apple, and turnip in bowl. Season with additional salt and pepper to taste. Toss salad just before serving, and top with parsley.

Makes 8 (1/2 c.) servings.

Tip: To cut matchsticks, use a food processor fitted with a julienne blade or large shredding blade.
 
 
Check out this healthy recipe! It may sound like a lot of ingredients, but it's actually pretty easy to prepare and only takes about 30 - 45 minutes to prepare.

  Ethiopian Spicy Lentils

Try this recipe for spicy lentils. If you've never had lentils before, they are easy to prepare and very healthy. This recipe calls for using dried lentils, and you can probably used canned, but the dried ones are just as easy to prepare and probably more nutritional.
 
Ingredients:
1 c. lentils
2 c. vegetable stock
1 large onion, diced
2 carrots, peeled and diced
4 cloves garlic, minced
2 tbsp. fresh ginger, grated       
1/4 c. vegetable oil
2 - 3 tomatoes, chopped
1/2 c. tomato paste
1 c. frozen peas 
 Spice Blend:
2 tsp. ground cumin
1/2 tsp. dried thyme
1/4 tsp. ground cardamon
1/4 tsp. ground coriander
1/8 tsp. ground allspice
1/8 tsp. ground cloves
1/8 tsp. ground cinnamon
1/2 tsp. red pepper
1/2 tsp. salt

In a large pot, boil the lentils in vegetable stock 45 minutes or until tender. In another pot, saute onions and carrots 10 minutes in vegetable oil. Add garlic, ginger and the spice blend. Saute 5 minutes. Add tomatoes and cook 5 minutes. Add tomato paste, and bring to simmer and finally add lentils and peas. Simmer additional 15 minutes and serve.


   
Smith County Texas
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phone 1.903.590.2600 | email comments@smith-county.com