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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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Tips for Driving in the Snow

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Be Careful Out There Vermont! As Vermonters, we are sure you all know how to drive it the snow! But...just in case you know so new drivers, transplants (those new to Vermont), or Faux-monters (Fake Vermonters) we thought we would share a few helpful tips on this beautiful snowy day!! Please Share!! Stay home. Only go out if necessary. Even if you can drive well in bad weather, it’s better to avoid taking unnecessary risks by venturing out.  Drive slowly. Always adjust your speed down to account for lower traction when driving on snow or ice.  Accelerate and decelerate slowly. Apply the gas slowly to regain traction and avoid skids. Don’t try to get moving in a hurry and take time to slow down for a stoplight. Remember: It takes longer to slow down on icy roads.  Increase your following distance to five to six seconds. This increased margin of safety will provide the longer distance needed if you have to stop.  Know your brakes. Whether you have antil...
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Lunch Break Workout Tips

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Do you wake up with the determination to fit in a workout only to find that there just doesn't seem to be enough time? Try fitting in a workout during your lunch break! There's plenty you can do in 30-60 minutes mid-day. If you're at a loss for ideas, think about running, walking, cycling, taking a fitness class, going to a gym near your office, or doing a body weight workout. Working out mid-day can make you feel happier and more productive throughout the rest of the day. Here are some tips to get you started! 1.) Pack your clothes the night before or pack a gym bag for the entire work week. Make sure you have everything you need to complete your workouts. Include facial wipes, brush, and other items that you may need when you're finished with your workout. 2.) Pack your own lunch. Practice meal prepping at the beginning of the week or pack leftovers from dinner the prior night. Instead of spending time and money going out for lunch, spend your lunch break wor...
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Morning Mindfulness

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How we wake up and start the day can greatly impact how the rest of our day goes. If you're looking for some way to start your day off more relaxed and mindful, try adding these into your routine! 1.) First Sounds Starting off the day with a loud alarm that makes you tense is a startling way to start the day. Instead, choose an alarm with soothing noises - chimes, bells, or relaxing music. This will allow you to slowly adjust from sleep to being alert. 2.) Hydrate Before Coffee When we wake up, our bodies are dehydrated. Instead of reaching for a cup of coffee first thing, try drinking a glass of water, then move onto the coffee or tea. 3.) Observe Nature Instead of reaching for technology first thing, go outside and take in the sky or trees. Watch the sunrise while you sip your coffee or tea. Then move on to start your day. 4.) Get Ready the Night Before Instead of rushing around in the morning, try packing your lunch, organizing your work bag, and setting out your ...
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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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Bring More Self-Compassion to Your Day

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Cultivating self-compassion involves developing a kind and understanding attitude toward oneself, especially during times of failure or personal difficulty. According to recent research, practicing self-compassion includes three core elements: self-kindness, common humanity, and mindfulness. Self-kindness is about being warm and understanding toward ourselves rather than overly self-critical. Recognizing common humanity reminds us that everyone experiences setbacks, helping to reduce feelings of isolation. Lastly, mindfulness enables us to acknowledge our thoughts and emotions without over-identifying with them, allowing us to process them more effectively. Practicing these elements regularly can help reshape our inner dialogue, making it more supportive and resilient. Self-compassion is closely linked to mental health benefits, such as reduced levels of anxiety, depression, and stress. Practicing self-compassion decreases self-judgment, helping individuals be more forgiving of their i...
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