T.O.P.S. was called to order at 10:15 with five members weighing in. We lost 4.6 pounds and Boni was the highest loser and received the fruit of the season (an orange). We are proud to be a no-gain chapter for the last four weeks!

Margaret B. led the discussion about “Move More,” an article in the December T.O.P.S. News Magazine. T.O.P.S. has a 10-week Get Healthy and Active Plan that is based on nutrition and fitness. We discussed nutrition last week and this week we discussed exercises. We did some simple stretches for the hamstrings, the quads, the chest, and the back. These stretches should last from 10 to 30 seconds and are never to the point of pain, just a gentle pulling sensation. Margaret pointed out that adults 18-64 should get 2.5 hours of moderate aerobic exercise a week or 75 minutes of vigorous aerobic exercise. Moderate is a brisk walk; vigorous is jogging.They should also get some muscle strengthening activities two or more days a week. Examples of this are pushups, crunches, or my favorite—resistance bands. Finally for flexibility, consider yoga or Pilates, or do the simple stretches mentioned above 2 or 3 times a week. Silver Sneakers would be a good way to get all these exercises.

T.O.P.S. offers an email reminder for members who want to try the 10-week plan. It starts easy and builds on the progress made each week. But if you are more interested in nutrition, then do that part of the plan: remember, do what works for you. To sign up, go to the members area of www.tops.org.

T.O.P.S (Take Off Pounds Sensibly) is a non-profit international weight loss support group open to anyone 7 years of age or older. The weigh-in is Tuesday mornings from 10:00 to 10:15 am, with the meeting from 10:15 to 11:00 am. Contact Margaret B. at (417) 683-1893 for questions or directions. Come and visit us to find out more about T.O.P.S. We welcome anyone looking to get and stay healthy.