Flood of Ideas for Bristol Get Fit
by Cate Murway

You hear a lot about living a healthy lifestyle, but what does that mean?
The trick to healthy living is making small changes,
taking more steps; adding fruit to your cereal,
having an extra glass of water...these are just a few ways
you can start living healthy without drastic changes.
Eat more fruit, two servings of whole grains and sneak in more veggies.

Now what is the difference between a goal and a dream? A deadline.
Dreams are great to have, but this summer, you can reframe your exercise dreams into reality by getting goal-oriented and your health is an important part.
Actual goals require you to pause, step back and assess whether your plans are in tune with your needs. Every day, our decisions and actions impact us.

Dr. Charles Joseph [Dr. Charlie] Flood, D.C. has completed his book.
The Bristol Get Fit System, for informational purposes only, is a comprehensive 8 week guide designed to educate, empower and help you become more active, live a healthy lifestyle and achieve your wellness goals.
Practical exercise like walking, yoga and simple strength building routines are covered and the beginner walker/ runner program and beginner fitness manual can be sent to your ‘nook’.

Dr. Charlie, the Chiropractor/Owner at Lower Bucks Total Health and Wellness Center has worked with professional athletes from the Trenton Thunder minor league baseball team and is one of only two chiropractors in Pennsylvania affiliated with USA Swimming Sports Medicine and Science Network.

His BristolGetFitDoc.Blogspot.com,
a ‘blog mixture’ of health information, training tips and humor
is formatted to help you shape your tomorrow.
“I set a goal to lose 50 pounds by April 2010
and from there, train to run my first race,
The 2010 Mill Street Run in Bristol in September.
Fast forward 11 months later and I had lost 70 pounds
and had a great finish in the race!”
A respectable 21:45 finish.
Dr. Flood also recently completed
the 2011 Broad Street Run in Philadelphia,
a 10-mile, point-to-point course, named one of the fastest
10-mile courses in the country by Runner's World.

The nutrition information within his book is adapted from “The Runner’s Diet”, authored by Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., the founder and director of The Weight Management Center at the University of Pittsburgh Medical Center. It is one of the first books to combine an eating plan with regular physical activity.
From Protein Picks to Fats of Choice to Proper Hydration, this guide incorporates walking and running into a structured eating program for long-term weight loss.

Vibrant historic Bristol on the Delaware offers a plethora of health-oriented town features with less sprawl, less fat, and less frenzy.
Expanding waistlines have become such an international problem; health experts have coined the term "globesity," to describe the epidemic.
Rising obesity levels have been blamed on the abundance of fast-food outlets. A decline in home cooking and inactive lifestyles, as well as the widespread consumption by the young of carbonated drinks and foods laden with saturated fats tend to widen the girth.

The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference. So just add a little movement to your life. Even if you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

Feel like your routine is becoming too, well, routine?
Put more energy into your health and celebrate with nutritious meals, a fun run and a slew of activities.
Playing also keeps you motivated and prevents your workouts from getting stale.
Recruit a pal to play badminton, head to the pool, play handball against the garage door with a tennis ball, take a long walk looking for caterpillars, climb a tree, go to the playground—even just put on your favorite record and let the beat of the music move you.

Bristol has genuine walkability.  ‘Genuine’ in that people can actually walk to destinations, rather than it being a theoretical possibility.

Do you know your neighbors?
Get to know at least three or four more of them less than one block away. Suggest  pick-up basketball games, throwing a frisbee, or jogging to the grocery or drugstore. Walk to the BRT for a summer show!
Not only are these activities physically healthy, but they’re all very convenient to get to [and without driving].  Most importantly, they’re fun!
The goal is to connect and empower the residents to bring about awareness and affect change through community based projects and innovative ways to encourage adopting healthier lifestyles:
Play Sunday @ 7:00 Ultimate Frisbee with Game Zombie in the waterfront Mill Street parking lot.
Transformations Fitness Training Center offers Yoga, Pilates, Cross Training, Kickboxing, Trikke, Kayaking and even Zumba classes.

The bike, inline skating, wheelchair accessible, walking and running flat, picturesque, smooth asphalt Spurline Exercise Trail loop, from Mill Street at Old Route 13 to Radcliffe Street, encourages and enables people to be more physically active.

Learn as much as possible about the things that you like to do, experience them and prioritize them then
ALWAYS consult with your doctors before starting this or any diet and exercise program.

Armed with the knowledge and the inner workings of all the tools of this system, you can then assemble a plan best suited to your needs, fitness levels and time schedule to put you on the path to achieving your chosen health and wellness goals and enjoying all the benefits that come with improved health!
Working together, we can empower and educate each other to learn to fight the obesity crisis by helping the Borough residents take charge of their health and make simple lifestyle changes to enhance their well-being.
Soon to be offered by Sweet Mustard Seed on Mill Street, are tools to create educated consumers:  food label, portion and ingredient label deciphering

The good news is that you can always try . . . it is never too late to find even the simplest of exercise programs to best suit your needs.

The entire Borough is on a mission. Let’s all move more!
For many people, a 5K race [5,000 meters or 3.1 miles] is the first competitive distance that runners and walkers try.
Start preparing for the Mill Street Run, it’s only a 2.9-mile course.
The Saturday after Labor Day, Bristol Borough's Mill Street turns into a track, where some of the best runners in the area come to compete in the Mill Street Run!
Though it may be a tad difficult to motivate oneself, it’s much easier to do exercise with fitness buddies. Making your new lifestyle fun is one of the best ways to keep it going.

Pass it on ... we need to change our hearts.
Dr. Charlie verifies, “No plan for it, you’re gonna fail”.
Stop in for a free bottle of water and check out the The Bristol Get Fit System.

Dr. Charles Joseph [Dr. Charlie] Flood, D.C.
Lower Bucks Total Health and Wellness Center, P.C.
1808 Farragut Avenue
Bristol, PA  19007

Recommend a “Spotlight”: e-mail: vjmrun@yahoo.com.

Dr. Charlie post-race w/ niece Kayla