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The Value of a Simple Morning and Evening Routine

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  Having a simple morning and evening routine can make a big difference in your life. Routines help you start and end your day in a positive way or a negative way. Intentionally setting a routine that utilizes "autopilot" in a good way sets you up for success without having to consciously choose optimally each time. When starting out, keeping your routine simple can help make it realistic. Below is a sample jumping off point, but no one routine works for everyone. After reading, take a moment to think about what would be helpful for you. Morning Routine: Wake up at your preferred time : Get up with enough time to prepare for the day, but not so early that it prevents getting good sleep.  Stretch or exercise : A few minutes of stretching or light exercise wakes up your body and mind.  Eat a healthy breakfast : A good breakfast gives you energy and helps you focus. It doesn't need to be elaborate, it just needs to be a healthy option that works with...
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Developing a Workout Routine

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Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import...
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November Recipe Inspiration: Roasted Root Vegetables

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  Ingredients 1  large   carrot 1  medium   parsnip, peeled 1  medium   beet, peeled 1   medium   red onion 1   medium   sweet potato 3   tablespoons   extra-virgin olive oil 1 ½   tablespoons   apple cider vinegar or balsamic vinegar 1   tablespoon   fresh herbs, such as thyme, rosemary or sage (or 3/4 tsp dried) ½   teaspoon   kosher salt ½   teaspoon   ground pepper Directions Preheat to 425 degrees F and prepare a rimmed baking sheet or 9x13 baking dish. Cut veggies (or substitutes of your choice) into approximately 1/2-inch-thick chunks, onions can be a bit larger.  Toss the with oil, vinegar, herbs, salt and pepper in a large bowl until well coated. Spreading into a single layer on a baking sheet or pan. Roast the vegetables, rotating the baking sheets top to bottom halfway through, until fork-tender, 30 to 45 minutes. Enjoy!!!
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How to Stay Active When the Weather is Bad

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When the weather turns cold and wet, it’s easy to skip your usual exercise routine. However, staying active is important for your health and can help reduce stress. Here are some simple ways to keep moving, even when the weather isn’t great. 1. Try Indoor Workouts:  If it's freezing rain, bring your workout indoors. You can follow workout videos online, do yoga, or try simple exercises like push-ups, sit-ups, and jumping jacks at home. 2. Walk Indoors: If you can't walk outside, try walking in larger stores or other indoor spaces. Even just pacing during phone calls in your house can add up! 3. Make it Social: Invite family or friends to join you in your workout. Play an active video game, have a dance party, or go bowling to keep it fun. It can also help the conversation keep moving when you are suddenly hanging out with that cousin you have nothing in common with! 4. Set a Schedule: Make a plan and stick to it. Set aside time each day for some physical activity, even if it...
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How to Build a Low Cost Home Gym

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So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...
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Support Your Body, Mind, and Spirit this Season

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To balance out the dark, cold, windy, and dry qualities of winter, here are some tips to keep your body, mind, and spirit thriving: Move every day in a way that you enjoy; walk outside and get some winter sun, try yoga at home, swim at the local indoor pool, cycle, etc. Cook seasonal vegetables, make soups and stews, eat a warm breakfast like oats, and incorporate healthy oils like olive oil or ghee into your meals. Keep warm colors around you to combat the winter "blues". Orange, gold, deep reds, encourage a cozy feeling. Cover up with a hat and scarf not only keeps you warm but also provides a sense of safety and calm when it's cold and windy. Head to bed a little earlier and/or wake up a little later when the sun is rising if possible. Get extra rest and sleep as the environment is darker. Go within and practice meditation. Winter can be a good time to reflect on yourself. Try something new! Get creative and pick up a new hobby, book, puzzle, something that excites you...
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Are you Balanced??

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Have you ever wondered if you need to improve your balance? There are a variety of simple tests you can do to see how you measure up to National Standards! For the Stork Balance Test: Remove your shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. Take one minute to practice. Raise your heel to balance on the ball of your foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur: the hands come off the hips the supporting foot swivels or moves (hops) in any direction the non-supporting foot loses contact with the knee. the heel of the supporting foot touches the floor. For the Balance Beam Test:  You will have 30 seconds to walk the entire length of the beam/curb (approximately 4 inches wide and 20 feet long) and back. Start at one end, step up onto the beam, walk the length to the other end, make a 180 degree turn and return back...
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