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“Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.”—Francesca Reigler

What makes you happy?

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The Seven Types of Rest

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  When you're feeling exhausted, your first instinct might be to get more sleep. But what if you're getting seven to nine hours most nights and still feeling drained?  Research suggests  that sleep is only one type of rest. We use our bodies, minds, and emotions in different ways throughout the day, so it makes sense that we need different ways to recharge, too. The concept of seven types of rest can help us identify what's really missing: Physical rest: This includes quality sleep, but also gentle movement like stretching, yoga, or a walk. Sometimes your body needs stillness, and sometimes it needs movement. Mental rest: If your brain feels "full" or you can't focus, try taking a short break, writing down your to-do list, or practicing a few minutes of mindfulness. Sensory rest: Constant notifications, bright screens, and background noise can leave us feeling overstimulated. Step away from your devices, dim the lights, or spend a few quiet minutes outside. ...
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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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Your Heart Loves Plants (From BCBS VT)

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Back To Routine

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  Summer naturally disrupts routines - in a good way! Vacations, longer evenings, visitors, and changing schedules all shift how we spend our time. As fall approaches, think of it as an opportunity to settle back into a rhythm that supports your wellbeing.  Rather than trying to change everything at once, choose one routine that makes you and your family's days feel a little easier. Maybe it's preparing breakfast or lunch the night before, taking a short "decompression" walk after work, or setting a consistent bedtime. Small, repeatable habits tend to stick better than ambitious overhauls! It's also worth remembering that transitions take time. If your schedule changes because of school, work, or other commitments, give yourself permission to ease into the new routine. Adjustment may not happen all at once.  Finally, there's no reason to say goodbye to all the things you enjoyed this summer. Eating seasonal produce, spending time outside, or gathering with fam...
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Morning Mindfulness

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Basic Strength Training Techniques You Should Know!

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Did you know that some of the most effective strength training moves are the simplest ones? Check out these beginner exercises to help you build strength! The Squat A basic squat exercises should be included in your routine as it builds strength in your lower body (calves, quads, glutes, and hamstrings). Please note that improper form while doing a squat exercise can lead to knee pain or other discomfort. Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance. Bend at your knees and hips, imagine that you're sitting into a chair. Keep your chest lifted and your spine neutral. Do not let your lower back round as you squat.  Lower down so your thighs are parallel to the floor and keep your knees over your ankles. Keep your core engaged as you press into your heels to return to starting position.  A good starting place is 2-3 sets of 15 squats. The Lunge Lunges are a great move to work on your lower body, core, ...
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Managing and Protecting Your Energy

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  With summer in full swing, it is easy to overschedule all our favorite recreational activities. Whether you love getting out on the water, hosting BBQs, or sitting outside with a good book, summer can leave us feeling full of life, energized - or surprisingly drained. We often focus on managing our time, but how we spend our energy can have just as much impact on our wellbeing.   Summer can be a good time to reflect on what truly energizes us, and it's unique for everyone! Two people can spend the same hour very differently. One may feel refreshed afterwards, while the other feels exhausted. Our preferences can also ebb and flow over time.   Try this: think about a positive memory in which you felt calm, present, and engaged. Paint a picture in your head. Where were you? Who was there? What were you doing? Now compare that memory with how you've been spending your time lately. What stands out?   This week, we invite you to choose one activity that relia...
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