Page 15 - June 2025 TC FINAL

NHTownCrier.com June 2025 15
Murray TOTAL QUALITY SERVICE INC.

SAFE & LOCK CO., LLC. Construction COMMERCIAL JANITORIAL SERVICE SINCE 1994
81 CLINTON RD, NEW HARTFORD, NY 13413

(315) 922-7809 • 45 C lin t o n R d . N e w H a r t f o r d “Home Improvements” with a personal touch (315) 736- 3225 www.tqscny.com
(315) 922-7809 • 45 Clinton Rd. New Hartford
Sales and Service
Michael Murray
Residential - Commercial - Auto Michael Murray
315-794-6884
Safes Opened 315-794-6884
Master Keying
Emergency Lockout Service
Restricted Key Systems Carpentry • p lumbing • m asonry
Carpentry • plumbing • masonry
Deadbolts and Locksets eleCtriCal • DeCks
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www.nhsafelock.com

weeks, a habit is born and eventually sustained. Early up. Dietary mishaps are also temporary. Overeating is

mornings are a good time to workout because nothing expected occasionally and it’s OK. It usually happens
can get in the way and it’s viewed as a priority. while dining out or on special occasions. Overnight,
Step #4: Awareness of what you choose to put scale weight gains, follow a salty meal. It’s important
into your body. Awareness… awareness is the key to remember there are 3,500 calories in a pound of
ingredient in any nutritional success. Understanding fat. Gaining a large amount of fat following one meal
the impact each food has on your body, with every fork is physically impossible. An increase in water intake
full, also becomes habitual. It would be a good idea to the following day will rid your body of the fluid it is
eliminate or limit sugar, high fructose corn syrup and retaining.
bleached flour from each meal. Again, improving your overall fitness is never “quick
Step #5: Weigh in every day. In the past, experts and easy.” A gradual lifestyle change is what matters
advised not to monitor scale weight every day. Recent most.
Quick and Easy data suggests that daily weigh-ins improve compliance.

submitted by Jim LaFountain, All American Fitness Center Weighing in at the same time every day makes sense.
Step #6: Prioritize daily exercise. Treat your scheduled
The words “Quick and Easy” should never be daily workout like you would a doctor’s appointment or
associated with fitness improvement or fat loss. In spite a meeting affiliated with your job. Whether you use a
of the quick fix promises made in those glamorous ads planner or a calendar, simply putting it in writing in
in the media. Improvements in our quest for nutritional your schedule each month prioritizes an important
and physical progress, even at the microscopic level, appointment with a very important person, YOU.
are hardly noticeable in a few weeks of regular exercise.
Being sedentary or mildly inactive and eating poorly Step #7: Journal. I have journaled for over 30 years. It’s
for several years can only be corrected with continuous holds me accountable, makes me aware of mistakes I’ve
effort, both physically and mentally. Fat storage and made and serves as a future reference. I actually enjoy
fitness regression took time to position you for an and look forward to recording yesterday’s activities
unhealthy life. Fitness progress will also take time. every morning.
Step#1: Get quality information. Although the Step #8: Celebrate Small Successes. Your celebration
internet is available, for the most part, it is not entirely should not include food. You could suffer a relapse
reliable. Check out credible websites like the American with a glutinous feast. I’d suggest purchasing a piece of
College of Sports Medicine (ACSM), the National clothing that fits your new contoured body. A trip to a
Strength and Conditioning Association (NSCA), clothing store, not only provides you the opportunity 11th Annual “Best Ball” Golf
American Council on Exercise (ACE) or medically to touch, feel and enjoy the shopping experience, but Scramble with Prizes
based websites, i.e. the Mayo Clinic or set up an searching and selecting a new garment, leaves a lasting Saturday, June 14th, 2025
appointment with a certified personal trainer. and visual impression in your memory bank.
Step #2: Identify the “why” you’d like to change your Step #9: Beginner’s, Start Slowly. Few are interested A benefit for the Make-A-Wish foundation in honor
lifestyle. Remember, there are no quick fixes, but a long in your starting point, but in a few weeks, people will of the memory of John D. Lloyd, a sophomore at New
term commitment to making lifestyle changes. Getting notice your progress. I start sedentary beginners with a Hartford High School when his wish was granted.
in shape for a wedding or a similar celebration is not five minute walk, adding a minute with each workout. The Make-A-Wish foundation granted John’s wish to
sustainable. Severe medical challenges often motivate You’ll be walking 30-60 minutes in no time. Resistance meet Buffalo Bills Players CJ Spiller and Fred Jackson
for the long term. Life becomes precious and exercise training should also begin with a very light weight and in December of 2013. Please help us to help them
and diet become a priority. progress with one repetition added in each workout, keep granting wishes.
Step#3: Set a similar time each day to exercise. When that should be done on three, non consecutive days a The Golf tournament will be at Twin Ponds Country
week.
you schedule regular exercise on a daily basis, in a few Club, New York Mills. June 14th, 2025. T-Off at 9 AM.
Step #10: Temporary Failure will happen. How you Ticket Price- includes 18 holes of golf, cart, breakfast,
Summer handle missed workouts or a dietary lapse is critical to lunch at the turn, and dinner to-go, $100 dollars each
long term success. Regardless of how many workouts
player. There will be no in-person Dinner/Banquet.
you miss or times you misbehave nutritionally, realize
2025 it’s a temporary setback. Resume workouts like a Call to reserve your spot or make a donation!
For questions or more info contact Kathy Lloyd at
beginner. My favorite slogan is “show- and warm-up.”
315-723-6545 or Sue Lloyd at 315-723-7865.

Student Usually a quality workout is had after a light warm-

& Teacher 8300 Brimfield St, Clinton
315-853-8175
Special! Open 7 days a week
12:00 - 7:00pm
Same entrance as the
Driving Range.

Brimfield Farm Winery
Brimfield Farm Winery
Brimfield Farm Winery
NYS Wine, Rustic Century Old Barn
Your Hosts, The Hughes Family NYS Wine, Rustic Century Old Barn
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Offering: Wine Tastings, Wine by the
(Great Gift Idea!) Directions from Utica National: Offering: Wine Tastings, Wine by the
Glass and Wine Slushies as well as
Adults:
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50 Genesee St. Buy 3 Months Take Rte 12 South to Brimfield Street (right turn) Offering: Wine Tastings, Wine by the
local NYS Cheeses and Chocolates
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