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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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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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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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Health & Wellness Resources!

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It was suggested by a VT Wellness Blog reader that we provide a resource list of websites where State employees can access healthy recipes. Below is a compilation of not only websites where you can obtain healthy recipes, but also resources for information about health & nutrition, exercise, mindful eating, stress management and more. Enjoy! Healthy Recipe Resources: Eating Well Magazine  - A content-rich website including free healthy recipes contributed by local Vermont Dietitians and e-mail newsletters. Food Fit  - Four proprietary, interactive tools to assess your current health habits; a delicious database of 2,500 healthy, customizable recipes with in-depth nutritional analysis; hundreds of suggestions for celebrating the foods of the season with a guide to seasonal foods and "Season's Picks"; and a fitness section to help you get motivated, keep up on fitness trends and get information to help you create your...
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Strength Without Weights

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  You may think that building strength means lifting weights – either at a gym or at home. But there are many ways to build strength without ever touching a dumbbell. In this blog post we’ll cover some of the easier and more common ways to increase your strength without lifting weights.   Before You Begin: If you have any concerns, such as knee or back pain, you should talk with your doctor before you start. A doctor will be able to recommend activities for you that won’t aggravate your existing medical conditions.   Resistance Training:  Giving your muscles opportunities to work against a form of resistance or external force is called resistance training. For example, if you push on a pull door, that’s a form of resistance training. The door is your resistance and you’re building strength in your muscles in attempting to overcome it.  Doing resistance training several times a week, and increasing the resistance over time, will build strength for the m...
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